Sugar Land Nutritionist

11/19/2025

Make a meal in a flash with just five ingredients.
Get my recipe at:pattyrd.com

11/17/2025

https://inbodyusa.com/blogs/inbodyblog/prep-fitness-challenge/

Plan your next fitness challenge wisely.

Tackling a fitness challenge, whether it’s a marathon, a HYROX competition, or an obstacle course race, takes more than sheer determination; it requires smart preparation. From designing your training and nutrition plan to building mental resilience, the right prep can make the difference between ...

11/05/2025

https://pattyrd.com/pumpkin-spice-energy-bites/

You have to try my Pumpkin Spice Energy Bites recipe! They are perfect for this time of year.

These nourishing, no-bake energy bites taste like a bite-sized pumpkin pie — but with a wholesome twist! Made with real, whole ingredients like Medjool dates, walnuts, oats, almond flour, and pumpkin purée, they’re naturally sweet,

10/16/2025

Ladies, your hormones don’t need a complete lifestyle overhaul;they need consistent, simple
habits that support your body’s natural rhythm!

Small daily actions compound into MAJOR hormone wins. I’m talking better sleep, stable
energy, clearer skin, and balanced moods.

Ready to feel like the powerhouse you are?

Here are 5 micro-habits that take less than 5 minutes each but deliver maximum hormone-balancing results: These aren’t just “nice-to-dos”, they’re science-backed strategies my clients use to reclaim their energy and confidence!

The best part? You can start TODAY.

Pick one habit, commit for 7 days, then add another.

Progress over perfection always wins! 💪

Which habit resonates most with you right now? Comment below and let me know which one
you’re starting with! 👇

If you’re tired of feeling tired, moody, or just “off”, let’s change that! Your future self will thank
you!

Ready to dive deeper into personalized nutrition guidance?

I’m currently accepting 3 new clients for my 1:1 coaching program.

DM me “HORMONE HEALTH” to learn how we can work together to create a sustainable plan that
fits YOUR lifestyle!

09/24/2025

Ready to transform your energy and feel amazing in your own skin?

These 6 simple clean
eating swaps will change everything!

Clean eating doesn't have to be complicated or restrictive. It's about nourishing your body with
whole, unprocessed foods that fuel you from the inside out.

Remember: small, consistent changes create lasting results. You don't need to overhaul your
entire diet overnight, pick ONE tip that resonates with you and start there!

Which tip are you most excited to try?

Drop a comment below and let me know! 👇

Ready to dive deeper into personalized nutrition guidance?
I'm currently accepting new clients for my 1:1 coaching program.

DM me "CLEAN EATING" to learn how we can work together to create a sustainable plan that
fits YOUR lifestyle!

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 👏👏👏❤️