Jamie Mok, MS, RD, RYT

07/11/2024

Which cooking oils are the healthiest for frying? Dietitian shares top picks with the most benefits and highest smoke point, and which oils to avoid when frying.

29/07/2024

idk about you, but keeping up a strong immune system is top priority with my kiddo in preschool and back to school around the corner.

Summer is the time to take advantage of all the immune supportive foods in season! Sure we have our faves, but the key to optimizing our nutrition is through eating a wider variety of foods. So go ahead and include as many of these foods you can into your diet!

Here are some ideas to get you started...

🔸Sprinkle sunflower seeds on 🥗 for a boost of .

🔸Get a healthy dose of and munching on fresh sweet bell peppers and hummus or making stuff roasted peppers with lean ground turkey and rice or diced mushrooms, quinoa and lentils!

🔸Cool down with a hydrating 🍉 popsicle by simply sticking a popsicle stick in a slice of watermelon then freezing it! Watermelon is a good sources of and like vitamin C and !

🔸Bump up your game by sautéing your favorite leafy greens 🥬with garlic 🧄 and extra virgin olive oil, or adding thinly sliced red onions to salads for a subtle kick and crunch.

🔸Zest up simple roasted salmon with different sauces like basil pesto, chili oil, chimichurri, harissa, miso or Veracruz-style! Salmon, notoriously known for its potent omega-3 content, is also a good source of and which both play in important roIes in supporting our immune system.

🔸Yogurt is a widely accessible source of that can be used many different ways besides eaten as is (and hey, nothing’s wrong with that!) Try adding a scoop into overnight oats, mixing into chia puddings, or make frozen yogurt fruit bark for a sweet, cold treat!

What are some other ways that you like to enjoy these immune supporting foods?

15/07/2024

When recommends you for an interview, you know it’s something special 🥰

It was an honor to speak with about my personal path to a passion-driven, fulfilling career, highlighting how generosity has nurtured gratitude in my life and given purpose to my work.

To read the full interview, head over to https://boldjourney.com/meet-jamie-mok/ (linked in bio)

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Hair and Makeup

05/07/2024

Thrilled to share my insights on prenatal nutrition with for U.S News & World Report! We discussed the importance of key nutrients for expecting moms and babies, including encouraging potential of the Mediterranean Diet for perinatal health, based on a recent study in Advances in Nutrition. DOI:https://doi.org/10.1016/j.advnut.2023.100159

Curious to learn more? Read the full article in U.S. News & World Report: https://health.usnews.com/health-care/patient-advice/articles/eating-healthy-during-pregnancy

27/05/2024

DYK 1 in 5 women will have a stroke in their lifetime & more women die from stroke than men‼️

So ladies, what can we do reduce our risk??

Swipe to find out and get all the details below ⬇️ and if you found this helpful, then be sure save and share this post!

1️⃣ Reduce the amount of sodium 🧂you consume. High blood pressure is a major risk factor for stroke. Be especially careful of excessive salt in processed meats 🥓, soups, sauces, and packaged snack foods.

2️⃣ Eat more FIBER! Fiber from whole and minimally processed plant foods 🥑🥝🍎🥦🍐 help to remove excess cholesterol from your body.

3️⃣ Saturated fats are found in high fat meats 🥩 such as hot dogs, bacon, sausage, fried foods, butter🧈, cream, full fat dairy, and desserts🥧. Swap some of these foods for lean meat, low fat dairy, vegetable oils and many plant-based proteins and dairy alternatives. lower saturated fat.

4️⃣ Limit added sugars in your diet. The American Heart Association recommends

06/05/2024

Happy Women’s Health Month!

DYK women are at higher risk for 🦴 loss and fractures over their lifetime than men? Estrogen plays an important part in maintaining and building bone density. Estrogen levels ebb and flow throughout a women’s cycle and decline with menopause putting 🦴 at risk, so it’s crucial for women to be proactive about optimizing bone health early on!

Calcium, among other key nutrients like vitamin d and magnesium, is essential for protection against bone loss, fracture risk, or osteoporosis. However, our bodies can’t make calcium on our own, therefore (say it with me!) we need to get it from our diet!

Adult women ages 19-50 years old are recommended 1,000 mg of calcium per day. We can easily meet this amount by adding 3-4 calcium-rich foods to your daily diet.

- Greek yogurt: 8 oz / 1 cup = 415 mg
- Edamame🫛: 1 cup = 262 mg
- Tofu: 1 cup = 276 mg
- Canned salmon 🐟: 6 oz = 362 mg
- Chia seeds: 2 Tbsp = 152 mg
- Cottage cheese: 1 cup = 138 mg

Swipe for 6 simple and delish ways to enjoy these calcium-rich foods to help keep your bones thriving!

Which one will you try first??

22/04/2024

In honor of 🌎 Earth Month, and in celebration of Mother Nature, it’s time we examine the state of women’s mental health with the integration of earth-conscious living.

Join me on Wednesday, 4/24 to connect the dots behind healing the planet through more mindful practices, cultivating more sustainable lifestyles, and choosing eco-friendly products.

This event series is part of SeekHer Foundation’s monthly circles meant to bridge the gap between sustainability and our personal wellbeing/mental health.

Celebrate Earth Month with me by heading to the link in my bio. Let’s thrive as one, from people to the planet.

sign up link: https://lu.ma/idc0xb83

08/04/2024

Real talk, I used to be very shy. I was so terrified of public speaking that I actually went mute during a class debate in college 🫢 I’ve come a loooong way 😆, but I still prefer 1-1 convos over ☕️🍵🍷, but this comment section will just have to do.

Hi 👋 I’m jamie, I’m a registered dietitian nutritionist, yoga teacher, and millennial mommy. I’m a California native, city girl with Hong Kong roots. I love to dance, travel, hang with my peeps.

I’m an ambivert (introverted extrovert) who enjoys being out in good company, but low-key loves alone time. Solo drive playing house or hip hop 🚗 🎶 don’t tempt me with a good time!

I’m an empath. I’m always thinking of ways to solve other people’s problems instead of my own🧏🏻‍♀️ lol Health is inherent to quality of life. Through nutrition and yoga, I’ve witnessed remarkable improvement in wellbeing of many, including myself.

Over the course of my nutrition career, I’ve accumulated experience inpatient, outpatient, primary care, telemedicine, corporate wellness and now private practice! My specialties are disease prevention, women’s health and plant based eating.

Similar to yoga, my nutrition philosophy harmonizes health of body and mind. I help clients source motivation rooted in compassion and respect, and give guidance that meets them where they’re at. As a nutrition professional, I understand the nuances of nutrition and complexities of health. Translating science and individualizing a nutrition plan that’s practical enough to elicit behavior change is art form.

My mission is to help people find their flow to eating well that’s authentic, sustainable and improves quality of life!

Visit www.jamiemok.com to learn more and subscribe to my free newsletter, Feed The Flow, for special content delivered straight to your inbox 📥

Enough about me- pls introduce yourself and tell me what motivates you to eat well ⬇️⬇️⬇️

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03/04/2024

Incredibly proud to be a spokesperson for the Academy of Nutrition and Dietetics!

Say hello to Academy spokesperson, Jamie Mok, MS, RD, RYT ! 👋

🥘 Current go-to meal: Minestrone soup loaded with beans, pasta, veggies, herbs- because it's soup season and a large batch can last our family a few meals!

🌎 Sustainability tips: Eat more plants, less animal foods, grow your own food, choose sustainably farmed seafood and repurpose leftovers.

❤️ What she loves most about being a dietitian: The best part about being a dietitian is helping people live healthier and happier lives with confidence in their food choices.

Learn more about Jamie during at sm.eatright.org/JamieMok

22/03/2024

Proud to be a national media spokesperson for the Academy of Nutrition and Dietetics!!

Say hello to Academy spokesperson, Jamie Mok, MS, RD, RYT ! 👋

🥘 Current go-to meal: Minestrone soup loaded with beans, pasta, veggies, herbs- because it's soup season and a large batch can last our family a few meals!

🌎 Sustainability tips: Eat more plants, less animal foods, grow your own food, choose sustainably farmed seafood and repurpose leftovers.

❤️ What she loves most about being a dietitian: The best part about being a dietitian is helping people live healthier and happier lives with confidence in their food choices.

Learn more about Jamie during at sm.eatright.org/JamieMok

18/03/2024

It was an honor to celebrate National Nutrition Month with KTLA 5 News and share DELICIOUS ways to enjoy DISEASE-FIGHTING FOODS to protect us from today’s top health threats!

I’m passionate about preventative health and longevity. For many years I was a clinical RD on the treatment team helping people I wished never ended up in the hospital in the first place. Chronic diseases, like heart disease and diabetes, are largely preventable, and nutrition is a major lifestyle factor that plays into disease progression.

Although I highlight specific types of foods for each chronic disease, it's important to note that optimal nutrition does not come from single foods or food groups, instead the quality of a diet is optimized by eating a VARIETY of nutrient-dense foods. Let’s start thinking in terms of inclusion, not exclusion!

Thank you Nancy Cruz, Lu Parker and Glen Walker and the entire KTLA5 morning news team for having me!!

Registered Dietitian and spokesperson for the Academy of Nutrition and Dietetics, Jamie Mok shows us disease-fighting foods. For these dietitian-approved recipes, visit JamieMok.com and for more expert nutrition tips, visit EatRight.org. This segment aired on the KTLA 5 Morning News on March 12, 202...

27/02/2024

#10 I refuse to go shopping 🛍️ until I’ve reached my goal weight.

Have you caught yourself saying any of these? Comments like these get tossed around loosely and often unaware of how it affects others, especially little ones.

Kids are 🧽 absorbing everything we say and do. Saying negative comments about bodies (ours and others), praising thinness/weight loss, equating appearance to self worth or giving moral value to food (good vs bad, cheat days) suggests to kids that there is a reason to doubt their appearance, question their bodies, that they’re being judged by they way they eat, and that being loved is conditional 💔.

Body dissatisfaction increases the risk of and eating disorders which is a long, life-threatening road🛤️. However, any degree of insecurity is self-limiting. Building up their self-esteem and self-confidence unrelated to appearance helps them believe in their inherent value and beauty as they are.

The thing is we have to look in the 🪞 and be real about our own relationship with food and our bodies. There’s no such thing as perfect relationship, so not to feel ashamed if yours is complicated. I used to be ashamed about the mistakes I made in my past life as an ex-dieter, but have long let that go because, I’ve gained empathy which allows me to hold a non-judgmental, safe space for my patients, clients and now daughter, to grow, thrive and do bigger things.

In being kinder/less hard on ourselves, maybe we start to pass down more messages that promote self-love and acceptance.

What are some constructive, confidence-boosting comments you want to pass on?