Sugar Land Nutritionist

09/16/2025

Transformational Tuesday

From Freshman Year to Fitter & Stronger

When my client headed to college last year, we talked about avoiding the Freshman 15.

Not only did she stick to her plan—she lost 10 more pounds and 2% body fat her first
year away!

She started working with me at 14 years old, weighing 176 lbs with 45.6% body fat. Over 3.5 years, she’s lost 30 lbs and 9% body fat, built healthy habits, and developed resilience through life’s toughest challenges.

Her secret? Consistency. Planning. Discipline. And believing in herself.

She’s proof you can thrive in college while taking care of your health.

Here are the 10 Tips We Used to Beat the Freshman 15:

✨Portion control – ½ veggies, ¼ protein, ¼ whole grains

✨Choose healthy snacks (nuts, fruit, yogurt)

✨Stay hydrated – keep water with you

✨Limit sugary drinks & alcohol

✨Don’t skip meals

✨Prioritize protein & fiber

✨Plan meals/snacks ahead

✨Stay active daily

✨Sleep 7–9 hrs/night

✨ Balance indulgences with healthy choices

Proud doesn’t even begin to cover it. 👏❤️

08/05/2025

It's a meal in a snap! healthy too!

My savory cottage cheese bowl is mixed with cucumbers, bell peppers, olives, green onions, and topped with everything bagel seasoning and chopped almonds. It’s fast and delicious and makes a great plant based, high protein,

06/11/2025

Please join my friend, Kim Miller in celebrating the Grand Opening of the new Design Source Studio, now in the heart of Greatwood in Sugar Land!

Discover a space where comfort meets luxury, and timeless design is tailored to your lifestyle and personality. Known for exceptional client care and a collaborative approach, The Design Source serves homes across the Greater Houston area, Brenham, College Station, and Galveston.

✨ Grand Opening Cocktail Party📅 Thursday, June 26th🕓 4:00 PM – 7:00 PM📍 19875 Southwest Freeway, Suite 140, Sugar Land, TX 77479

Come toast to new beginnings, explore beautiful design, and enjoy an evening of inspiration and celebration. Kim and her design team would love to see you there!

05/20/2025

Nutrition is more than what’s on your plate—it’s how you feel, how you function, and how you care for your body day to day. As a Registered Dietitian, I believe the best approach is one you can actually stick with—nourishing your body in a way that supports your energy, health, and life goals.

Here’s a few daily practical nutrition guidelines for you!


✨Balance macronutrients (The 3 Food Group: protein, carbs & fat on your plate)—A mix of complex carbohydrates, lean proteins, and healthy fats supports steady blood sugar and energy levels throughout the day.

✨Prioritize fiber—Aim for 25–38 grams daily to promote gut health, support cholesterol levels, and keep you full and satisfied.

✨Don’t skip meals—Eating regularly helps regulate hunger hormones like ghrelin and leptin, keeping cravings in check and metabolism supported.

✨Hydrate wisely—Even mild dehydration can impair cognitive function and energy. Aim for at least half your body weight in ounces of water daily.

✨Support your microbiome—Incorporate fermented foods and prebiotic-rich veggies to nourish gut bacteria that impact mood, immunity, and inflammation.

The best nutrition plan is one you can maintain, feels good in your body, and fits your lifestyle—not a quick fix.”**

Want the best nutrition plan for you? Let’s chat! 👉 pattyrd.com

05/16/2025

🔥 Transformation spotlight

This isn’t just about weight lost — it’s about confidence gained, energy restored, and habits
that actually last!

When Cheryl started working with me, she felt:

Stuck in a cycle of yo-yo dieting

Tired all the time

Unsure of what to eat for her hormones

Now?
She feels strong in her body

Knows what fuels her

And finally feels in control again

Real results happen when you combine science-backed nutrition with personalized support —
and that’s exactly what we did. 💥

Ready for your own before-and-after story?

DM me “JOURNEY” to get started!

Success

05/14/2025

Feeling off track with your health?

This is your sign to hit RESET.

If you’re ready to feel better inside and out — I’ve got you. 💪✨

Swipe through to learn more about my program designed for women navigating hormone
changes, PCOS, fertility goals, or just wanting to feel more in control of your body again.

It’s not a quick fix — it’s a long-term glow-up. 🌿

Because real results come from realistic habits.

Ready for 1:1 support? DM me “REBOOT” and let’s make it happen.

05/07/2025

Makes perfect sense 👏👏👏❤️

04/26/2025

Great day for a boat ride, though the wind kicked our butts paddle boarding.

04/16/2025

Cheers to 50! 🥂
Wishing a fabulous birthday to my good friend and longtime client, Chanel!
We met 17 years ago in a dressing room at Off Saks 5th Ave, bonding over outfit choices—and the rest is history. From nutrition counseling and training sessions to skin care and facials, we’ve been part of each other’s wellness journeys ever since.
Chanel may no longer be a trainer, but she’s my go-to for glowing skin. If you care about skin health like I do, I highly recommend her!
Our friendship thrives because we share the same goals: to feel healthy, happy, and confident—at every age.
✨ Fabulous at 50? Here are a few health tips to keep you thriving:
✔️ Limit caffeine & alcohol
✔️ Eat menopause-friendly foods: whole grains, lean protein, fruits & veggies
✔️ Maintain a healthy weight for you
✔️ Lift weights—seriously, it’s a game-changer
✔️ Get your heart pumping: walking, biking, swimming
✔️ Hydrate, hydrate, hydrate
✔️ Add Omega-3s (think salmon, flax, walnuts)
✔️ Prioritize magnesium—320 mg daily for women 50+; magnesium glycinate at night helps with sleep!
💬 Want more age-smart nutrition tips? Let’s chat → pattyrd.com

04/03/2025

03/17/2025

Happy St. Patty’s Day!

Celebrate with something green today and every day! 🥬
Greens are Fantastic for Your Health!

🥬When you eat something green, you are consuming high levels of fiber, iron, magnesium, potassium, folate, and calcium.

🥬 Loaded with Antioxidants – Greens are rich in vitamins A, C, and E, plus iron and zinc, which help protect your body.

🥦 Powerful Phytonutrients – These natural compounds boost your immune system and help your body thrive.

🥗 Low in Calories, High in Volume – Because greens are full of water, you can eat plenty without worrying about weight gain.

🍃 Packed with Fiber – Greens help keep you full and support digestion.

💚 Naturally Low in Sugar – Since they’re unprocessed, greens help stabilize blood sugar levels throughout the day.

🥒 Help Balance Your pH – Green veggies help alkalize your body and keep you feeling great.

🌿 Rich in Omega-3s – Dark leafy greens like spinach and kale provide essential omega-3 fatty acids, which support heart health and lower bad cholesterol.

With so many benefits, there’s no reason not to add more greens to your plate. Stay healthy, stay vibrant, and maybe even stay lucky! 🍀

03/17/2025

Happy St. Patty’s Day!

Eat Something Green Every Day! 🥬
Greens are Fantastic for Your Health!

🥬When you eat something green, you are consuming high levels of fiber, iron, magnesium, potassium, folate, and calcium.

🥬 Loaded with Antioxidants – Greens are rich in vitamins A, C, and E, plus iron and zinc, which help protect your body.

🥦 Powerful Phytonutrients – These natural compounds boost your immune system and help your body thrive.

🥗 Low in Calories, High in Volume – Because greens are full of water, you can eat plenty without worrying about weight gain.

🍃 Packed with Fiber – Greens help keep you full and support digestion.

💚 Naturally Low in Sugar – Since they’re unprocessed, greens help stabilize blood sugar levels throughout the day.

🥒 Help Balance Your pH – Green veggies help alkalize your body and keep you feeling great.

🌿 Rich in Omega-3s – Dark leafy greens like spinach and kale provide essential omega-3 fatty acids, which support heart health and lower bad cholesterol.

With so many benefits, there’s no reason not to add more greens to your plate. Stay healthy, stay vibrant, and maybe even stay lucky! 🍀