Dr. Tess Thomas

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Sweat and Sassy is a health and fitness brand serving to help busy Moms reach their optimal health and wellness - through fitness, meal plans and accountability.

10/19/2026

He skips dessert ONE time and his pants are loose.

Meanwhile, I’m eating protein, adding fiber, lifting weights, and walking after dinner like I’m training to deliver the mail. 😂

Then he says, “Just do what I do.”

Sir. For the health of this marriage, stop talking.

At 55, I have officially retired from comparing my progress to a man whose entire plan was “no cheesecake on Tuesday.”

You deserve a plan that fits YOUR life—and includes food you actually enjoy. ❤️

👉 Comment IR PLAN for my insulin resistance plan. Husbands sold separately.

10/19/2026

These blueberry muffins 🧁work with your blood sugar instead of against it.
You get protein + fiber + healthy carbs, which slows glucose spikes, keeps you full for hours, and prevents the mid-morning crash that sends cravings through the roof. The blueberries add antioxidants, the chia seeds add soluble fiber, and the cottage cheese adds a solid protein base — exactly how you stabilize mornings without skipping breakfast.

Blood-Sugar-Steady Blueberry 🫐 Breakfast Muffins

Servings: 6 large muffins
Prep Time: 5 minutes
Bake Time: 18–20 minutes
Protein: ~14g per muffin
Calories: ~136 per muffin
(Macros at bottom)

Ingredients
• 1 cup cottage cheese (2% or low-fat)
• 2 large eggs
• 1 ripe banana, mashed
• 1 cup oat flour (or rolled oats blended)
• 1 tsp baking powder
• 1 tsp vanilla extract
• 1 Tbsp chia seeds (for fiber + blood sugar stability)
• ½ cup blueberries (fresh or frozen; low GI + antioxidant boost)
• Pinch of cinnamon

⸻

Mix cottage cheese, eggs, mashed banana, and vanilla until smooth. Stir in the oat flour, baking powder, chia seeds, and cinnamon until just combined, then gently fold in the blueberries. Divide batter into a lined muffin tin and bake at 350°F for 18–20 minutes until the tops are golden. Let cool and store in the fridge for the week — they stay moist, filling, and steady your blood sugar all morning long.

MACROS (per muffin, based on 6 muffins)
• Calories: ~136
• Protein: ~14g
• Carbs: ~14g
• Fiber: ~3g
• Fat: ~3g

Tag your friend who you plan to share this with!

—- —- Comment: ➡️➡️ “IRPLAN” if you want to check out insulin resistance plan to keep my fasting blood sugar less than 100 and helped me lose 30lbs since January.

10/19/2026

I ordered the fish and vegetables. My husband ordered fries for the table.

He just doesn’t know they’re for the table yet. 😂🍟

Choosing a restaurant on vacation is a family exercise in patience.

One person wants somewhere quiet.
One has read 47 reviews.
One needs good lighting.
And someone “isn’t hungry” until the food arrives.

At 55, I want a good meal, a comfortable chair, and a menu I can read without borrowing someone’s flashlight.

I’ll order my protein and vegetables. Enjoy the local food. And collect the marriage tax from my husband’s plate.

It’s fries. The tax is fries. 🤷🏽‍♀️

Who picks the restaurants on your trips—and who says “anywhere” before rejecting every suggestion? 👇

10/18/2026

• Walk after meals.
• Wear the good outfit.
• Eat protein at breakfast.
• Call your parents.
• Lift weights.
• Most things work out.
• Protect your sleep.
• Stop saving your life for “someday.”
• One bad meal doesn’t ruin your progress.
• People think about you far less than you think.
• Fiber is underrated.
• Take the trip.
• Start before you’re ready.

The older I get, the more I realize life doesn’t need to be so complicated. Take care of your health, protect your peace, wear the good outfit, and stop waiting for “someday.” ❤️

Which lesson would you add to this list? Tell me below—and follow for simple health advice for women in midlife.

10/18/2026

Want to lose 15 pounds by March and lower your A1C while enjoying these healthy, diabetes-friendly soups? 👊🏼
These soups are perfect for meal prepping, keeping you warm, and helping you manage blood sugar while losing weight. Save this post and get ready to whip up these easy, delicious soups! 👇
➡️➡️ Comment: BLISS 🍲 and grab even MORE diabetic friendly RECIPES to make at home.
1️⃣ Chicken & Mushroom Soup: Sauté 1 lb of diced chicken breast with 1 cup of sliced mushrooms, 2 minced garlic cloves, 1 tsp of thyme, 1 tsp of smoked paprika, and ½ tsp of dried rosemary in 1 tbsp of olive oil. Add 4 cups of low-sodium chicken broth, 1 bay leaf, and 1 tsp of dried parsley. Simmer for 20 minutes. Finish with salt, pepper, and a squeeze of lemon juice for brightness.
Calories: 210 | Protein: 26g | Carbs: 10g

2️⃣ Kale & White Bean Soup: In a pot, sauté 1 diced onion, 2 chopped carrots, and 1 chopped celery stalk in 1 tbsp of olive oil with 1 tsp of dried oregano, 1 tsp of smoked paprika, and ½ tsp of cumin. Add 1 can of drained white beans, 4 cups of vegetable broth, 2 cups of chopped fresh kale, and 1 tsp of dried basil. Simmer for 20 minutes. Season with salt, pepper, and 1 tbsp of red w**e vinegar for a flavorful kick.
Calories: 190 | Protein: 10g | Carbs: 24g

3️⃣ Cauliflower & Leek Soup: Roast 1 head of cauliflower and 2 sliced leeks with 1 tbsp of olive oil, 1 tsp of smoked paprika, ½ tsp of ground coriander, ½ tsp of garlic powder, and ¼ tsp of cayenne pepper at 400°F for 25 minutes. Blend the roasted vegetables with 3 cups of vegetable broth until smooth. Stir in ¼ cup of Greek yogurt, salt, pepper, and a pinch of nutmeg. Garnish with fresh parsley before serving.
Calories: 160 | Protein: 6g | Carbs: 15g


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Atlanta, GA

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+12158066500

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