Dallas Dietitian Nutritionist

Eat Right for a Healthy Mouth and Teeth Young kids with healthy teeth have more than just beautiful smiles. It’s never too soon to start caring for your children’s teeth.

👉 Start with these 3 easy steps and show your heart some love ❤️
1. Limit fat, especially saturated and trans fat, by using moderate amounts of oil in cooking.
2. Choose lean cuts of meat and eat more plant sources of protein like beans.
3. Reduce sodium levels by using herbs and spices to season foods.

Following a healthy eating plan, managing stress and engaging in regular physical activity help protect against heart disease. 💕

Get the healthy self you desire 🙌 Our goal is to be your partner as you achieve your self directed lasting behavior change that is aligned with your individual values!

Join the 6 weight management program and start your journey of healthy living!

What are some affects of diabetes? ⤵️
Diabetes is a metabolic disease that leads to excess glucose (sugar) in your blood. Increased amount of sugar in the blood can lead to serious health problems such as cardiovascular disease, kidney damage (nephropathy), nerve damage especially in the legs (neuropathy), and eye damage (retinopathy).

Live a healthy and quality life with diabetes by making changes to your diet and adding exercise to your routine! 🏃‍♀️🐟

What are some affects of diabetes? ⤵️
Diabetes is a metabolic disease that leads to excess glucose (sugar) in your blood. Increased amount of sugar in the blood can lead to serious health problems such as cardiovascular disease, kidney damage (nephropathy), nerve damage especially in the legs (neuropathy), and eye damage (retinopathy).

Even a picky eater will be asking for more of this dark green vegetable! Air Fried Broccoli is delicious!
Here is how to create this delicious vegetable treat:

1. Wash the Broccoli
2. Toss it in: olive oil, balsamic vinaigrette, thyme, salt, black pepper, and garlic powder.
3. Put in the air fryer at 400 degrees for 15 minutes. Open it when half way done to mix it up and finish the process.
4. EnJoY!

4 reasons why you should try this recipe of broccoli ->
a. low calorie
b. high fiber
c. packed with nutrients
d. It tastes great!

Invest in your health! ❤️ With diabetes, we must pay special attention to our carbohydrate intake. In our sessions, we will learn about a diet that helps to lower blood sugar levels.🫀

My medical nutritional therapy program includes: ⬇️
lifestyle assessment,
metabolic lab review,
thorough review of current diet and eating habits,
and development of a personalized nutrition plan.

Share this post and help your loved ones live a healthy life!! Reach out to register and get started ⤵️

Email: [email protected]
Call/Text: (469) 333-2378
DM ✉️

The kidneys are vital organs that perform many functions to keep the blood clean and chemically balanced.

➡️Medical Nutrition Therapy (MNT) related to kidney disease includes monitoring intake of protein, fluids, salt, potassium, and phosphorus.

➡️ Medical nutrition therapy for non-dialysis kidney disease is covered by Medicare when a Medicare beneficiary has been referred by a physician.

There is no one size fit all -- even when it comes to GI issues like bloating, constipation, and gas. Getting to the triggers of IBS is individualized for each client -- some have experienced relief by eliminating garlic, cow's milk, and apple from their diet while others find relief with adding more fiber and exercise to their routine. Even some medications can cause bloating.
I am sharing a few most common factors that might help to start with:
Increase fiber
Small meals
Increase water
Reduce sodium
Increase physical activity

My goal as a dietitian is to help manage symptoms with the most flexible and varied diet as possible. I will work with you through this process to keep you accountable and on track, provide ideas for alternative foods to try, and ensure that you are not missing out on any essential nutrition even while making dietary changes.

Source: DietitianConnection

IBS Management is highly individualized and requires guidance from a dietitian.

Some top line strategies a dietitian might suggest for someone with IBS include:

• More or less fiber, depending on current intake
• Eating small meals and snacks regularly throughout the day
• Cutting back on gassy foods like onion, beans and cauliflower
• Cutting back on creamy sauces and deep-fried food as they are high in fat
• Cutting back on artificial sweeteners
• Drinking less caffeine, soft drink and/or alcohol
• Drinking more water
• Trying a low-FODMAP diet

My goal as a dietitian is to help manage symptoms with the most flexible and varied diet as possible. I will work with you through this process to keep you accountable and on track, provide ideas for alternative foods to try, and ensure that you are not missing out on any essential nutrition even while making dietary changes.

Source: DietitianConnection

Did you know what you eat plays a big role in the health of your gut❓

A Mediterranean-style diet is definitely one of the best for fuelling your microbiome and promoting gut and brain health.

So, what exactly is it and what do you eat to achieve it?👇

1. Include lots of fruits and vegetables. Across the week, ensure a variety of colours,
textures and both cooked and raw as there are advantages in both
2. Consume wholegrain
3. Eat Omega 3 sources such as olive oil, nuts and seeds - something on a daily basis.
4 Use plenty of herbs, spices, garlic and onions.
5. Choose seafood over red meat, with at least two servings a week.
6. White meat (breast meat) such as poultry 2-3 times a week.
7. Include legumes in at least a couple of meals
8. Enjoy an occasional sweet treat, but no more than twice a week, and keep the portion size small
9. Drink plenty of water
10. Sources of probiotics like dairy

Can changes in my eating help improve my PCOS symptoms? Absolutely! 🙌

Numerous studies have shown that improvements in nutrition can reduce insulin and androgen levels and induce ovulation. This includes eating a variety of balanced meals and eating foods that contain antioxidants such as fruits, vegetables, legumes and omega-3 fats. 🐟

👉Some dietary supplements may be helpful as well. If you are confused over what to eat or find yourself bingeing or out of control with food, consider scheduling an appointment with a registered dietitian.

Can changes in my eating help improve my PCOS symptoms? Absolutely! 🙌

Numerous studies have shown that improvements in nutrition can reduce insulin and androgen levels and induce ovulation. This includes eating a variety of balanced meals and eating foods that contain antioxidants such as fruits, vegetables, legumes and omega-3 fats. 🐟

👉Some dietary supplements may be helpful as well. If you are confused over what to eat or find yourself bingeing or out of control with food, consider scheduling an appointment with a registered dietitian.

Personalized dietitian visits + education designed to reframe the way you think about food and make lasting, healthy change for life 👉 Register TODAY! ❤️

Weight Management 6-week program for only $399. It includes:
· The highest level of nutrition counseling
· Personally tailored advice for mindful eating
· Personalized 7 day eating plan
· Guidance in navigating sensitivities & intolerance
· Smart tips for getting nutrients that may be lacking
· Meal Planning tips
· Delicious and easy recipes
· Easy, tasty (and healthy) snack ideas
· Nutrition education on reading labels, mindful eating, & more
· Strategies on making healthy choice when eating out

DM me for questions 🙂

It is important to have a healthy lifestyle not just to stay fit and look good, but also to reduce the chances of diseases such as hypertension, high cholesterol, diabetes, coronary artery disease, and obesity. ❤️

When it comes to eating healthy, set a realistic goal for yourself! By setting a realistic goal that you can achieve, you are more likely to start that journey and get to the finish line. You will feel good and that feeling is a motivation to set the next realistic goal. ✊

Self-Care is crucial for a happy future – let me be your guide to become a healthy and confident individual! Eating healthy can be fun, simple, and effective in reaching your weight goals. ❤

There are many strategies that can assist in helping people lose weight. The strategy that works best will be one you can sustain and maintain over time

There are many strategies that can assist in helping people lose weight. The strategy that works best will be one you can sustain and maintain over time. 😊

Over the course of the next 6 weeks, we will work together to help you discover what really works for you. Together, we will work on behavior changes and strategies that will help you lose weight over time.
👉While you may think weight loss is a little slower than you were hoping, it’s important to acknowledge that behavior change takes time and practice, and weight loss follows behavior change.

More details coming soon ❤️

We think of fat and we think bad!

Here is the skinny on fats: there are types of fats that are bodies need and that are actually good for us!
Mono-unsaturated fats and poly-unsaturated fats are among the category of the fats that the body needs for essential functions. These fats are important for our heart health. Studies have even shown that omega 3 fatty acids (part of the poly-unsaturated fats) can improve the mental health of Alzheimer’s patients. is a great source of healthy fats!

recommends 2 servings of fish per week! 🐟

So go ahead and enjoy something fishy! 🍽

It is about more than just looking good — it’s about feeling good, feeling confident, being happy and well? Yes or No👇 tell me in the comments! 😊

It is important to have a healthy lifestyle not just to stay fit and look good, but also to reduce the chances of diseases such as hypertension, high cholesterol, diabetes, coronary artery disease, and obesity. ❤️

When it comes to eating healthy, set a realistic goal for yourself! By setting a realistic goal that you can achieve, you are more likely to start that journey and get to the finish line. You will feel good and that feeling is a motivation to set the next realistic goal. ✊

Let me help you achieve your goals and be proud of yourself! 😘🤗

Seize the moment and seize the day -> for me this means to take advantage of the present situation to do what is best for me. 🥰

What small step can you take towards a healthier you? ✊
1) Go for a 15 min walk, 3 times a week
2) Increase water intake by 500 ml/day
3) Add 1 serving of non-starchy vegetables a day 🥕
4) Do not skip meals
5) Drink less sweetened beverages 🥤

👉 whatever you decide to do, make it a positive step towards a healthier you🫶

Take a step in the healthy direction- even if it is a small step 😉

Bloating, gas, diarrhea, constipation — these symptoms can really impact our daily life! It is no fun to have to deal with these GI symptoms. 😕

If you suspect that a particular food (or foods) may be part of the cause, completing an elimination and reintroduction of those foods can help you to identify if in fact that is the case. 🤷‍♀️

👉 What is an elimination and reintroduction diet? A short-term diet where you remove a food (or foods) that you suspect may be causing symptoms and test a reintroduction to see if symptoms resolve. 🙃

As a result, you will reduce or eliminate your symptoms entirely and greatly improve your quality of life. 🤗

❗️There are other factors that can contribute to GI symptoms – dietary adequacy (consistency, fiber, hydration), exercise, stress, medications, etc so discuss with a a registered dietitian before beginning a specific diet protocol 👍

Diet and lifestyle changes are the primary treatment approaches for women with PCOS. 👩‍🦰 Women can benefit from proper food intake, supplements, regular physical activity, stress management and sleep support. 👉 Many women with PCOS show to be deficient in certain nutrients like magnesium and zinc.
👉 Women with PCOS tend to have more low grade inflammation that could stem from insulin resistance so it is really important to incorporate anti-inflammatory foods.
💕
When it comes to PCOS it is important to focus on sustainable lifestyle changes! There is no optimal eating plan as we are all different so the plan has to be individualized for you! 🧘It has to work for you! There are some eating plans that have shown favorable effects and incorporating certain foods help with weight management, insulin sensitivity, and testosterone levels.

Anti-inflammatory diet for PCOS has shown the following results in just 12 weeks:👇
Reduced waist circumference, reduced body fat, lowered cholesterol, fasting blood sugar, and blood pressure, lowered CPR, and regain in menstrual cycle in 65% of the women 💖

Women with PCOS tend to have more low grade inflammation that could stem from insulin resistance so it is really important to incorporate anti-inflammatory foods.
Antioxidant rich foods: 👇
Cold water fish
Nuts
Seeds
Avocados
Whole grains
Beans
Legumes
Fruits
Vegetables
Green Tea

If you have been diagnosed with PCOS, an individualized eating plan can help you regulate your symptoms.

Cravings are common in women with PCOS especially those with severe insulin resistance (insulin is an appetite stimulant). Reducing your cravings can help you make better choices, help control blood sugar levels, take control of your food choices, and feel better and energized!

Why do women with PCOS use supplements? ➡️ Women with PCOS are shown to be deficient in certain nutrients, have more oxidative stress, have insulin resistance, and issues with infertility. Supplements can help women wanting alternative treatments or addition to prescriptions to help control the symptoms and feel better. Most of the supplements can be taken with Metformin. 💊

➡️ What supplement to use will depend on the symptoms, problems, and severity. Depending on the supplement, start slowly to check for side effects, tolerance, and benefits. Check for supplement overlap to avoid overdose of nutrients. Consistency is key to see if it is working for you!🙎‍♀️❤️

Treatment for PCOS is individualized and may involve a combination of healthy eating, lifestyle changes, and supplements. Dietitians play an important role in the treatment of PCOS. ❤️

PCOS is a condition when the body produces too much androgen. Androgen is a male hormone and all women have androgen. In women with PCOS the body produces too much androgen.

Too much androgen means high levels of testosterone that cause symptoms like acne, hirsutism (excess hair growth), dark patches, etc.

There are many cardiovascular risk factors seen in women with PCOS. There is a higher prevalence of hypertension, abnormal glucose metabolism, dyslipidemia (high TG and low HDL), excess weight and insulin resistance.

Diet and lifestyle changes are very important in treating women with PCOS. Women can benefit from proper food intake, supplements, regular physical activity, stress management and sleep support health in women with PCOS.

Source: PCOS Nutrition Center By Angela Grassi

Here is the recipe you asked for — Chapli Kabob!! I love to air fry it because it gets slightly crispy just like at a restaurant! 🤗

I bake it when I don’t have much time and I can put two baking pans in the oven at the same time!

What method are you going to try: air fry or bake? Tell me below 👇

👉 Ingredients:
- 2 lbs ground meat (boneless chicken breast recommended – dark meat such as thigh meat is higher in fat)
- 1 medium onion, diced
- 2-3 medium tomato, diced
- 1 jalapeno, finely diced
- 2 cloves of garlic, finely diced
- 2 Tbsp chickpea flour
- 1 egg
- Handful of cilantro, finely chopped
- 1 Tbsp salt
- 1 Tbsp crushed coriander seeds
- 1 tsp black pepper
- 1 tsp cumin powder
- ½ tsp red chili powder or more for taste
- ½ tsp carom seeds or ground cloves (they both work well)

👉 Recipe:

Mix all ingredients and marinate at least 2-3 hours

1. Rub some oil your palms to make it easier to shape the marinated meat
2. Make 3 oz patties and place on a greased baking sheet lined with aluminum foil
3. Bake at 420 degrees, 7-10 mins on each side. Air fryer setting: 370 degrees, 5-7 mins on each side.

**The internal temperature of the kabob must reach 165 degrees**

Women with PCOS can find benefit in making dietary changes as well as adding regular activity to their daily routine.

1. Better glucose tolerance
2. Less likely to have acanthosis nigricans
3. Reducing the chance of developing metabolic syndrome.

👉 Research shows resistance training increases muslce mass that in turn will increase glucose clearance from the blood and decrease insulin resistance.

👉 Studies show that regular vigorous exercise for at least 75 minutes per week can have significant impact on metabolic aspect of PCOS.

Tag someone who will benefit from this post! ❤️