Violeta - The Dietitian

10/06/2025

Did you know high blood sugar can lead to elevated triglycerides? Let’s break down how it happens:

When blood sugar levels stay high over time, your pancreas releases more insulin to help move glucose into your cells. But when your body becomes insulin resistant, your cells stop responding well to insulin — leaving excess glucose in the bloodstream.

-- The liver then takes this extra glucose and converts it into fat through a process called lipogenesis.
-- These formed fats are packaged into triglycerides, which circulate in your blood.
-- Over time, this can raise your risk for heart disease, fatty liver, and metabolic syndrome.

The good news? Lifestyle changes like balancing carbs with protein and fiber, staying active, and including omega-3 rich foods can help lower insulin resistance and triglycerides.

Ready to better understand your body and take control of your health? Send us a message!

09/20/2025

Join us every Saturday. We start at 9 am and done by 9:35! https://www.facebook.com/share/p/1CFus2TgtR/

Saturday workout! Join us for a great session. 💪

09/20/2025

09/15/2025

As I begin to plan out dates and topics- I'd love your input in best time(s) and day of the week.

09/09/2025

Protein = Blood Sugar Balance + Muscle Strength

Eating enough protein at each meal is one of the BEST ways to:
- Support stable blood sugar
- Prevent energy crashes
- Preserve (and build) muscle mass as we age
- Keep you feeling fuller, longer

Here’s an example of what 30g protein at a meal can look like:

Tex-Mex Bowl
4 oz lean ground beef
½ cup black beans
Salsa + avocado on top
~32-35 g protein

Protein is your blood sugar’s best friend. Pair it with fiber and healthy fats, and you’ve got a steady energy combo to keep you going strong throughout the day!

Ready to make a move on your health? Reach out and schedule a call.

09/04/2025

Estrogen & Your Metabolism: What Every Woman Should Know

As women enter perimenopause and menopause, estrogen levels naturally decline—and that shift affects far more than just reproductive health.

Estrogen plays a key role in:
✅ Regulating blood sugar
✅ Supporting insulin sensitivity
✅ Managing cholesterol levels

When estrogen drops, many women experience:
🔺 Higher fasting blood sugar
🔺 Increased insulin resistance
🔺 Elevated LDL cholesterol and triglycerides
🔺 Greater risk for type 2 diabetes and heart disease

But here’s the empowering part: nutrition and lifestyle can make a difference.

As a dietitian, I help women navigate this transition with practical, personalized strategies:

Balance meals with protein & fiber
→ Helps stabilize blood sugar and reduce cravings

Choose heart-healthy fats
→ Avocados, nuts, seeds, and olive oil support heart health

Focus on low-glycemic, whole foods
→ Beans, berries, oats, and leafy greens improve insulin sensitivity

Move after meals
→ Even a 10-minute walk can help lower post-meal blood sugar

Manage stress & sleep
→ Cortisol and poor sleep can worsen insulin resistance

If you're in this season of life and want to feel more energized, balanced, and confident in your body—I'm here to help. Let’s build a plan that works for your real life.

08/29/2025

I would like to start leading a diabetes support group in Weimar, meeting either monthly or every other month. These meetups would consist of guest speakers, learning about different topics (CGM, labs, carbs, insulin, etc.), food demos, and a place to find support. I'd love to see if anyone would be interested before I start planning.

08/11/2025

Client Progress Update: Fueling with Consistency and Confidence

One of my incredible clients has made a major shift in her eating habits—moving from an average intake of just 1000–1200 calories per day to consistently meeting her goal of around 2100-2200 calories. She fueled up on coffee and energy drinks with hopes of giving her energy, but felt depleted most days. We've worked together for almost 12 months and this change didn’t come easy. It’s a testament to her commitment, resilience, and willingness to try new strategies.

She’s faced real challenges:
- A demanding, unpredictable schedule (She's a hairstylist).
- ADHD that makes planning and follow-through difficult
- Severe decision fatigue when it came to meals/snacks
- Food aversions, especially around textures
- A long-standing pattern of skipping meals or grazing without structure and then binge eating at night.

Together, we focused on building sustainable routines: structured meals, high-protein snacks, and flexible options that work with her preferences and lifestyle. She’s now eating more consistently, feeling more energized, and supporting her body in ways that align with her long-term goals.

This kind of progress isn’t about perfection—it’s about persistence, experimentation, and celebrating small wins along the way.
If you’re navigating similar challenges, know that change is possible. You don’t have to do it alone, and you don’t have to overhaul everything to start feeling better.

07/24/2025

I got this question from a client who is working hard to manage his blood sugar. Is juicing a good idea for someone with type 2 diabetes?

Let's break it down a bit.

➡️ Juicing is a form of consuming the liquid content of fruits, veggies, root products, and herbs, for example.

➡️ We know that juicing removes the fiber content of food; fiber helps slow carbohydrate absorption.

A few tips if you enjoy juices but also want to watch your blood sugar:

➡️ Drink in small portions (4-6oz) or pair with a protein or fat to slow carb absorption.

➡️ Choose foods that are low glycemic to help avoid a rapid rise in blood sugar.

Juicing can be a way to increase nutrients, but remember that most adults don't eat enough fiber, so if you're able, eat the whole fruit/veggie for more fiber and a slower glycemic response.