Entirely Nourished

12/03/2025

✨ Welcome to Part 1 of my “Accurate Blood Pressure Monitor Tracking” series! I’m a cardiovascular dietitian, and my goal is to help you take control of your heart health. ❤️🩺

In this series, I’ll guide you step by step on how to accurately check your BP at home. If you haven’t seen the intro video, check it out on my profile.

In this video, we’ll start the series by showing how to check if your blood pressure monitor is clinically validated — a simple but important step to make sure your readings are accurate.

👉 Like, save, and share this reel
👉 Comment that you watched — and come back to comment again when you complete the first action step

Let’s take control of your heart health together! 💪❤️

P.S. Comment HEART to join my email list and get heart disease prevention tips every Tuesday morning. 📬💓

12/02/2025

Home blood pressure monitoring is one of the most important things you can do for your heart health.

I’m doing a series on how to check your blood pressure accurately at home, so you can trust your numbers and take control of your health.

⭐️ Accurate readings help you catch high blood pressure early, implement science-based nutrition proactively, and prevent high blood pressure complications that can affect your heart, brain, kidneys, and even your gut.

👉🏼 Let’s be real: high blood pressure often has no symptoms, and even ‘white coat syndrome’ can hide important numbers.

🩷 Taking it seriously can make a real difference.

The series is coming over the next few days.

❣️ Follow along, share with someone you care about, and have your blood pressure cuff ready.

👇🏼 Comment YES or your favorite emoji if this interests you and you’ll be joining me in this series.

💪 And if you want more heart disease prevention tips, comment HEART to join my email list, where I share practical, science-based tips directly to your inbox every Tuesday morning.

12/01/2025

Today I’m celebrating a client who achieved a 36% drop in her non-HDL cholesterol, a surrogate marker for apoB, plaque forming cholesterol, through targeted nutrition in just 3 months of working together. Watch the reel to learn more about her story!

She had been eating a whole-foods vegan diet for years, yet her cholesterol climbed during menopause. Her doctor told her it was “genetics and hormones,” and since she was already on HRT and eating a plant forward diet, there was “no point” in adjusting her nutrition.

But diet labels don’t reflect actual nutrient intake.

And HRT doesn’t negate the need and impact of precision, evidence-based nutrition.

⭐️ When we looked deeper, we found nutrient gaps and made strategic shifts — all without changing her beliefs, culture, or diet preferences.

❣️My role is not to change who you are; it’s to ensure nutrient adequacy with personalized, targeted nutrition rooted in science.

⭐️ Given her prior concordance between apoB and non-HDL, this 36% improvement strongly indicates that her apoB came down as well.

I’m so proud of her progress! 🥳

👋🏼 Follow along for more heart disease prevention tips.

👉🏼 And stay tuned — a value-packed email is hitting your inbox tomorrow morning. If you’re not on my email list yet, comment HEART to get the link to join!

11/26/2025

As we head into the holiday season, I wanted to gently remind you:

⭐️ One meal or food won’t define your heart health.
⭐️ There is no such thing as eating perfectly.
⭐️ Your positive small daily actions add up and should be acknowledged.

❤️ You have the power to reduce heart disease risk and its complications by 80–90% through consistent, science-based heart-healthy eating and lifestyle changes — and this absolutely means adding in things that bring you joy, happiness, and satisfaction!

Happy Thanksgiving from my home to yours! ❤️

🫀 Follow me and sign up for my email list for positive, empowering, science-based heart disease prevention tips!

👉🏼 Share this with someone who may be thinking about their heart this holiday season.

And for fun… what’s your favorite Thanksgiving side? Comment below!
Mine is homemade cranberry sauce with orange zest, cinnamon, and all the cozy vibes. I could honestly eat this for days and I top it on everything — yogurt, chicken, and oatmeal pancakes, so yum! 🍊🍒✨

11/25/2025

📚 Big news! I’ve been quietly working on something very close to my heart…

My newest cookbook, Simple Meal Solutions for High Blood Pressure, is now available for pre-order! 💛

This book is full of practical, nourishing, and delicious recipes, all tested and approved by my kids and husband!

Some favorites include:
🥑 Lemon Ricotta & Blueberry Toast
🥗 Mediterranean Three Bean Salad with Capers
🌶️ Sheet Pan Chicken Fajitas
🐟 Citrus-Sesame Salmon en Papillote
🍒 Cherry Chocolate Pudding

Releases April 28, 2026, but pre-ordering now not only helps support this project and shows publishers that people value heart-healthy recipes that are simple and taste delicious, it also guarantees you the lowest price!

❤️ I’m so grateful for your support!

✨ Want the link to pre-order? Comment “YES PLEASE” and I’ll send it your way!

11/24/2025

Thank you for the mention National Menopause Foundation, Inc.! It is a pleasure to be on the Medical Advisory Committee (MAC)! Thank you Prevention Magazine for the feature!

Great to see National Menopause Foundation, Inc. Medical Advisory Committee (MAC) member, Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., .health.nutritionist a preventive cardiology dietitian at Entirely Nourished featured in the recent Prevention Magazine article, "14 Foods to Eat for Strong Bones, According to a Doctor and Dietitians - They may even help reduce your osteoporosis risk." As Michelle states, "For someone looking to support bone health through diet, the focus should be on including adequate amounts of nutrient-dense whole foods rich in calcium, vitamin D, magnesium, phosphorus, vitamin K, protein, and polyphenols. These nutrients are essential for bone mineralization, strength, and maintenance."

As we age, our bone density gradually declines and our risk of osteoporosis rises. This process speeds up after menopause, per the Bone Health and Osteoporosis Foundation (BHOF), with women losing up to 20% of their bone density in the five to seven years following the transition. So, incorporating foods for strong bones into your diet is key... https://www.prevention.com/food-nutrition/a69440447/foods-for-strong-bones

11/24/2025

Track Your Heart Health at Home! ⁠
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I’m sharing 5 tools I personally recommend as a Cardiovascular Dietitian to help you monitor and support your heart health.⁠
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You don’t need all of these tools—each one tracks something different! The key is to meet yourself where you are so you don’t get overwhelmed by data.⁠
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Use them as metric-driven guides to understand your heart health and make adjustments with science-backed, targeted nutrition and lifestyle changes if something isn’t optimized.⁠
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They’re helpful for monitoring, taking control, and improving your heart health alongside guidance from your full healthcare team, not as a source of stress. ⁠
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👉🏼 Want a list of tools I trust? Comment TOOLS below, and I’ll send you my Amazon storefront. (Not sponsored—these are tools I personally recommend! As an Amazon Associate, I earn a small % on qualifying purchases at no extra cost to you.)⁠
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Want more heart disease prevention tips and tools? Comment HEART and join my email list for a weekly Tuesday email with practical, science-backed tips to protect your heart every day. ⁠
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💛 Feel free to share this with someone who may benefit.⁠
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11/21/2025

Trial reel! I know you don’t follow me yet, but I’m a Cardiovascular Dietitian sharing practical, science-backed ways to protect your heart. Click follow and binge my content to protect your heart. 💛

11/21/2025

Nobody thinks about holiday heart syndrome until it happens — and I don’t want you spending your holidays in the ER.

❤️ Watch the reel to learn how to prevent it, and keep your heart beating in sinus rhythm so you can enjoy the season safely.

If you want more heart disease prevention tips, be sure to comment “HEART” to get my weekly heart disease prevention emails!

11/20/2025

Want to keep your heart happy and healthy while traveling this holiday season?

Sometimes it’s simpler than it sounds. Don’t overthink it — just follow a few smart habits that make all the difference. Watch this reel for my top 3.

👉🏼 Save this for a reminder when you’re packing for your next flight!

❤️ Share this with a friend and follow for more heart health and disease prevention tips.

11/13/2025

Debra came to me frustrated and exhausted. Every new diagnosis seemed to come with another list of foods to cut, leaving her nutrient deficient, her gut struggling, and her heart and bones at risk. Restriction alone wasn’t addressing the underlying problem.⁠
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Together, we focused on supporting her body’s metabolic function and biology to get to the root cause of her heart, bone, kidney stone, and gut challenges. ⁠
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True targeted science based nutrition isn’t just about removing foods, it’s about giving your body what it needs in the right portion and pairings for it to function, heal, and thrive. ⁠
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*And if foods need to be eliminated/restricted due to intolerances/preferences/etc, the foods the person does eat, needs to be carefully planned to ensure nutrient adequacy.⁠
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👉🏼 Read through the carousel to see her journey. If you’re looking for personalized, science-based, targeted nutrition that looks at the whole picture, let’s chat. Only 4 spots left for 2025! ⁠
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🩷 For more tips on protecting your heart and overall health, follow along and share this page with someone who might benefit.⁠
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