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Registered Dietitians focused on >>>Health for Life

18/04/2025

Stop for a second and think….how many vegetables have you had today? 🤔
If it’s at least two, you’re on the right track👏 If not, use this as your reminder to get them in!! As a weight loss dietitian, one of the most common mistakes I see is low vegetable intake 👎 and it’s USUALLY not bc people don’t like them….
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Vegetables are low in calories, high in nutrients, and one of the easiest ways to fill up without excess carbs, sugar, fat, etc.
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A good rule of thumb: include at least one non-starchy vegetable in 2 meals AND 1 snack a day 🥗🥦🥒🥕
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👆Here’s a quick list of no-prep vegetables I keep on rotation—perfect for easy, grab-and-go snacking that take absolutely zero effort therefore no excuses 🙂

31/03/2025

You’re eating clean. You’re working out 🏃‍♀️ .
But the scale isn’t moving—and your cycles are still all over the place.

Here’s what most people are missing:
Blood sugar balance. ⚖️

Even healthy meals (like smoothies 🥤+ oatmeal) can spike glucose if not paired right. And when blood sugar spikes, your body stores fat, your hormones go haywire, and cravings spiral out of control 😵‍💫😵‍💫😵‍💫

Swipe through to learn:
→ Why blood sugar is key for fat loss + fertility 🔑
→ The best (and worst) foods to stabilize it 🥑🥐
→ Easy daily habits that make a huge difference ✅

It’s time to get your hormones + metabolism working with you, not against you!⏱️

26/03/2025

We’ve all been there—no time to grocery shop 🛒, work piling up 💻, and suddenly it’s lunch and you’re starving 🍴. Frozen meals can be a total lifesaver when you’re in a pinch.

The downside? Many frozen meals—including popular Trader Joe’s options—are loaded with sodium 🧂, low in fiber 🌱, and often fall into the ultra-processed category ⚠️. Over time, this can impact blood pressure ❤️, gut health 🦠, and even things like inflammation and fertility!

If frozen meals are occasionally your only realistic option, it’s so important to choose the healthiest ones— little swaps make big differences ✅

Swipe through ➡️ for the best and worst Trader Joe’s frozen meal options so you know what to keep on hand for those busy days!

Save this for your next grocery run 🛍️

11/03/2025

Looking to freeze your eggs but worried about gaining weight? 🤔 Sound familiar 👋As someone who prioritizes health 🥗🏋️‍♀️, the idea of temporary weight fluctuations felt daunting. I’d heard stories of bloating, extra pounds ⚖️, and women struggling to feel normal again.

But the truth is, any weight gain from egg freezing is usually short-lived—and should be back to normal by your next cycle (~2 weeks ⏱️ , depending on your unique process), especially if you’re supporting your body’s nutrition properly 🥑 🥒 .

Keep reminding yourself that in the grand scheme of things, a little fluctuation is nothing compared to the long-term empowerment of what you are about to do 🥚✨

Your future self will thank you! 💕

28/02/2025

If you’re TTC, it’s very likely that you’ve heard of CoQ10 ⚡️—so what’s the deal??! This powerhouse antioxidant fuels egg quality, energy production, and even s***m health. But does it really live up to the hype? Swipe ➡️ through for the break down! (This is for educational purposes only—chat with a healthcare professional before adding any new supplements!) 💕

25/02/2025

One of the most common causes of ovulatory dysfunction is excess body fat, due to it causing hormone imbalances 😵‍💫. As body fat increases ⬆️ , fat cells release estrogen which causes levels to become chronically high. High estrogen levels can inhibit FSH production, this weakens the signal for follicle maturation and ovulation 👎 Weight can also impact assisted reproductive outcomes‼️
If you are in the process of trying to get pregnant naturally or through assisted reproduction and unsure if your weight could affect outcomes, speak with a Dietitian for a complete evaluation. We do our best to increase the chances of pregnancy without the monthly stress or multiple rounds of IVF.

28/01/2025

7 ways focusing on fiber is a game-changer for weight loss and hormone balance 👇

1️⃣ No calories! Your body can’t digest fiber, so it fills you up without adding calories.
2️⃣ Keeps you full longer. Slows digestion so you’re not hungry 20 minutes after eating.
3️⃣ Balances blood sugar. No sugar spikes = fewer cravings.
4️⃣ Adds volume, letting you eat bigger portions while keeping calories low.
5️⃣ Burns calories during digestion. Fiber takes more energy to process, so your body burns extra calories just by eating it.
6️⃣ Regulates hormones by lowering hunger hormones (think GLP-1 hormones) and boosting fullness hormones.
7️⃣ Supports fat loss opposed to muscle loss.

🛑 Don’t skip fiber, aim for at LEAST 25 grams per day

24/01/2025

Considering egg freezing or IVF? 🥚✨ I’ve got you covered! This starter pack is your guide to key lifestyle and nutrition tips 🥗💊 that can make a big difference in outcomes. Remember, it takes about 3 months for these changes to affect your eggs at a cellular level, so start implementing them 6-3 months before retrieval for the best results! 💪📅

20/12/2024

New Year, New Habits- We’re adding one new habit a month✨ Small steps= big results! Let’s do this together! 💪
🗓️ January: Start a New Routine The first step is showing up…for you.
🗓️ February: Plan & Be Consistent Make a list of your go-to meals 📝- Focus on balancing protein, fat and fiber!
🗓️ March: Increase Fiber & Protein Fuel your body with useful nutrients 🍳!! Add lean protein to every meal and boost fiber with veggies, fruits, and whole grains.
🗓️ April: Increase Incidental & Intentional Exercise Move more every day🚶‍♀️ Take the stairs, stretch during breaks, schedule workouts you love 💃🕺
🗓️ May: Limit Processed Foods & Sugar Swap ultra-processed snacks for whole, nourishing foods 🍓 Reduce added sugars and focus on foods that make you feel your best!!
🗓️ June: Self-Talk Practice kindness toward yourself 🧠 Celebrate 🎉 progress, not perfection 📈 .

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