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13/11/2025

🍐 Day 12 – November Fruit Challenge

You spend your whole childhood wanting independence…
Then grow up and think, “Wow, I really miss when someone cut my fruit for me.”

Thankfully, my husband stepped in and cut this Asian pear for me today. 💛

This pear is super crisp, lightly sweet, and about 85% water, so it’s great for hydration.
One medium pear has roughly 6 grams of fiber, which supports digestion, gut health, and blood sugar balance.

Simple, crunchy, refreshing — perfect for busy days when you just need something easy.

12/11/2025

✨ Celebrate the Season with the National Kidney Foundation! ✨
Join us this Thursday, Nov 13 at 12 PM PST for a FREE holiday webinar — Holiday Recipes for the Kidney Community!

🎄 Learn how to enjoy your favorite cultural dishes and keep them kidney-friendly.
👩‍🍳 Featuring multiple registered dietitians (including me!) sharing festive recipes, simple swaps, and delicious ideas for everyone — with or without CKD.

💻 Save your spot today and get inspired for a joyful, healthy holiday season!

12/11/2025

🍌 Bananas & Busy Days (posted a little late but you might understand why 😅)

It’s been one of those weeks — stressful, packed, and a little overwhelming.
And that’s okay. Not every week needs to be productive or perfectly planned.

Today’s fruit: bananas. Simple, nourishing, and easy — exactly what I needed.

Giving myself grace to rest, to breathe, and even complain a little if I need to.
Taking care of yourself isn’t just about what you eat — it’s also about allowing yourself to pause.

You’re allowed to do nothing sometimes. 💛

08/11/2025

Your cultural foods can fit into your nutrition plan. Whether you need to be heart healthy, kidney friendly, or blood sugar aware, your favorite foods can be a part of your journey. Learn to enjoy food again by working with a dietitian.

06/11/2025

Day 5 – November Fruit Challenge 🍉

Today’s fruit: watermelon!
In Traditional Chinese Medicine, it’s considered a cooling fruit, helping the body release excess heat and calm inflammation — which is perfect when you’re feeling a little off balance.

Nutritionally, watermelon is over 90% water and packed with vitamin C and lycopene, making it both hydrating and anti-inflammatory.

Food is powerful — sometimes it nourishes, sometimes it balances, and sometimes it just hits the spot. 💛
What fruit are you enjoying today?

05/11/2025

🍌 Day 4 – November Fruit Challenge

I didn’t post yesterday, but I did eat my fruit! 😅 I’ll share what I had yesterday in this video!

For today’s fruit, I’m keeping it simple: banana with peanut butter in a tortilla — part of my breakfast and one of my go-to quick combos.

🍌 Bananas are packed with potassium, which helps support heart and muscle health, and provide a natural energy boost to start the day.
🥜 Paired with peanut butter, you get protein and healthy fats to keep you full and satisfied.

And here’s my fruit lineup from yesterday: dragon fruit, guava, apple, and a handful of peanuts — colorful, refreshing, and full of fiber and antioxidants.

Every day doesn’t have to be perfect — it’s all about being intentional and consistent.
What fruit are you having today? 🍎🍇🍊

02/11/2025

🍎 Day 2 – November Fruit Challenge

Join me on my fruit challenge where I’m being more intentional about eating fruit every day!

Today I’m having an apple 🍏 paired with some sunflower seeds and a few chocolate-covered pistachios — the perfect mix of crunch, fiber, and healthy fats.

Apples are rich in fiber (especially pectin), which helps support gut health and keeps you full longer. They’re also a good source of vitamin C and antioxidants that may help protect your heart.

Simple, balanced, and satisfying — the kind of snack that feels good and fuels you through the day.

What fruit are you having today? 🍊🍇🍌

01/11/2025

🍊 November Fruit Challenge Kickoff

You know you’ve become an adult when… you have to cut your own fruit. 😅

When I was younger, my mom always had fruit ready after dinner — perfectly sliced persimmons, guava, or orange wedges. Now that I’m the one doing the slicing, I’ve realized how easy it is to forget to eat fruit unless I make it intentional.

So this month, I’m starting a little challenge:
👉 Eat one fruit a day for November.

No pressure, no rules — just more color, more fiber, more vitamins, more joy.
Fresh, frozen, blended, or on the go — however it fits your lifestyle.

Today’s fruit: Fuyu persimmon + white guava
🍂 Persimmon → rich in vitamin A and antioxidants for skin and eye health
🍈 White guava → high in vitamin C, fiber, and lutein to support healthy vision

Join me and share what fruit you’re enjoying today! 🍎🥭🍓
Tag me and use so I can cheer you on 💛

29/10/2025

🌿 Nourish Your Roots, Fuel Your Health 🌿

Asian food isn’t just delicious—it’s nutritious!
From tofu and edamame to bok choy and seaweed, many traditional Asian ingredients are packed with fiber, antioxidants, and plant-based proteins that promote heart, kidney, and metabolic health.

🍚 Rice bowls with colorful veggies,
🍜 Soups made with miso or bone broth,
🥢 Stir-fries rich in garlic, ginger, and greens—
these aren’t “cheat meals.” They’re centuries-old examples of balance, variety, and mindful eating.

✨ Here’s your reminder: You don’t need to give up your culture to eat healthy.
You can embrace it and let it guide you toward better health—one flavorful bite at a time.

💡 Start simple this week:
choose brown or mixed-grain rice, and add one more veggie to your plate.

Healthy eating isn’t about restriction—it’s about connection, culture, and care. ❤️

27/10/2025

🍱Easy Miso Salmon Rice Bowl (Kidney & Heart Healthy)

😎Because eating healthy shouldn’t be complicated! This simple, balanced meal comes together in under 20 minutes using pantry and freezer staples! 😋

Ingredients (2 servings)
🐟 2 salmon fillets (3-4 oz each)
1 tbsp white miso paste
1 tsp sesame oil or olive oil
🍚 1 cup cooked rice (instant, leftover, brown, quinoa)
🫛 1/2 cup frozen edamame (shelled)
🥒 1/2 cup cucumber, thinly sliced
🥕 1/2 cup grated or pre-shredded carrots
Optional Toppings: sesame seeds, green onions, lemon juice

Directions:
1) Preheat oven to 400F
2) 🍚Cook rice or quinoa
3) Miso Salmon - mix miso paste with oil then brush on top of salmon. Bake in oven for 10-12 minutes or until cooked through
4) Steam or microwave frozen edamame until tender
5) Slice Cucumbers and grate carrots (or use pre-shredded)
6) Assemble: In a bowl, layer rice, cucumbers, carrots, edamame. Place salmon on top
7) Finish with a sprinkle of sesame seeds or green onions, if desired

Simple. Nourishing. Delicious.
This Miso Salmon Rice Bowl is proof that healthy meals don’t have to take hours—just smart swaps and simple prep. 🍚🥢

05/05/2025

✨ Cinco de Mayo is a time to celebrate the rich traditions and flavors of Mexican culture — and YES, that can include nourishing, wholesome dishes too! 🌽🥑🍅

This special post was created by Natali Mendez, a dietetic intern from Mexico, who wanted to celebrate her Mexican heritage while completing her internship rotation with us. ❤️

From fiber-rich nopales and lentils to heart-healthy avocados and omega-3 rich fish, authentic Mexican recipes offer vibrant taste and support your health.

With a few simple swaps (like avocado oil instead of lard) and plenty of fresh herbs + spices, you can enjoy your favorite flavors while taking care of your heart and kidneys too.

Here’s to celebrating culture, family, and food — today and every day. Read more about Mexican food on our blog -- link in bio or visit healthymissiondietitian.com/blog!
What’s your favorite traditional dish to make a little healthier but still delicious? Share below!

28/04/2025

❓Have you ever felt overwhelmed by all the nutrition advice out there?

One minute you’re told to cut carbs. 🍞🍜🍚
The next, it’s all about keto. 🙃
Then someone says you have to give up your favorite cultural foods just to be “healthy.” 🍱🥟

No wonder so many people feel stuck, frustrated, and exhausted. 😔

👉 That’s where we come in.
Working with a Registered Dietitian is about so much more than just “eating better.”
It’s about finally understanding your body, your needs, and your goals.

💡 Before working with a dietitian:
❓Confusion about food choices
😩 Frustration from trying every trend
🍔❌Overwhelm from all the conflicting advice

🌟 After working with a dietitian:
✨Personalized, sustainable nutrition plan
🥗 Confidence at the grocery store and at the table
💪 Energy, strength, and health you can feel

At Healthy Mission Dietitian, we honor your culture, your preferences, and your health journey. We help you move past diet myths, and into real, lasting wellness — with foods you love still on your plate.

📅 If you’re ready to stop guessing and start thriving, we’re here for you.
👉 Book a session with our team today — link in bio!

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