Fisher Nutrition

10/05/2026

Can pairing fruit with protein help stabilize blood sugar?
Read to find out!

Dietitians share what they pair with fruit to help keep blood sugar steady and make snacks and meals more satisfying.

10/01/2026

They are small, yet mighty!
Raspberries are packed with delicious fiber!

Dietitians share the fiber-rich foods they wish more people would eat and how these picks can support digestion, heart health, and overall well-being.

09/20/2026

Yom Kippur is a day of reflection, prayer, and spiritual connection. And if you are choosing to fast, a little preparation can make the experience much more comfortable. ❤️

Here are some simple nutrition tips to help you prepare for and break your fast:

✨ Before the fast: Eat a balanced meal
Don’t try to “save calories” or eat as little as possible beforehand. Your body needs fuel!

Aim for a meal that includes:
🥚 Protein — chicken, fish, eggs, Greek yogurt, tofu, etc.
🍚 Carbohydrates — rice, potatoes, pasta, challah, oats, fruit
🥑 Healthy fats — avocado, olive oil, nuts or seeds
🥕 Vegetables and/or fruit for fiber and nutrients

Hydrate throughout the day.
Don't wait until the last minute to drink a huge amount of water. Sip fluids consistently throughout the day.

💧 What about electrolytes?
An electrolyte drink before the fast may help, especially if you tend to sweat a lot or live in a hot climate. Look for one that provides sodium and other electrolytes without too much added sugar. Electrolytes aren't a substitute for adequate food and fluid, though. Hydration starts with water and regular meals.

☕ Go easy on caffeine.
If you're a regular coffee drinker, suddenly eliminating caffeine can leave you with a headache on top of everything else. Consider reducing your intake before the fast rather than stopping abruptly.

🌙 When it’s time to break the fast… start gently.
While you may be tempted to eat quickly, this is a good time to practice awareness skills and slow down to reduce potential GI upset.

Start with fluids and something easy to digest, such as:
💧 Water or an electrolyte beverage
🍌 Fruit
🥣 Soup
🍞 Challah, toast, or crackers
🥚 Eggs
🍚 Rice or another carbohydrate

Then, when you're ready, have a balanced meal with protein, carbohydrate, and fat.

And remember: you don't have to earn food, and you don't have to compensate for the fast. Your body may be very hungry, and that's okay. Listen to it.

❤️ One important reminder: Fasting is not appropriate or medically safe for everyone. If you have diabetes, are pregnant or breastfeeding, take medications that require food, have certain medical conditions, or have a history of an eating disorder or disordered eating, please talk with your physician or dietitian about whether fasting is safe for you.

Your spiritual health matters.
Your physical health matters.
You don't have to choose one at the expense of the other.

Wishing everyone who observes a meaningful, peaceful, and healthy Yom Kippur. ✡️

09/17/2026

Yom Kippur is coming, and with it comes a question I hear every year:

“Should I fast?”

For some people, fasting is a meaningful part of Yom Kippur. But for others, especially those living with an eating disorder, recovering from disordered eating, managing diabetes, or dealing with another medical condition, fasting may not be safe or may actually interfere with their health and recovery.

And this can bring up A LOT of emotions.

Guilt.
Fear of being judged.
Feeling like you’re not “doing Yom Kippur right.”
Or, for someone with an eating disorder, the uncomfortable realization that a religious fast can sometimes give the eating disorder permission to restrict.

I want to say something very clearly:

Taking care of your body is not a failure of your faith.

You don't have to earn your place at the table by going hungry.

You don't have to prove your commitment to Judaism by putting your health at risk.

And if eating on Yom Kippur is what your body or your recovery needs, that doesn't mean you're taking the holiday any less seriously.

You can honor Yom Kippur in ways that don't involve fasting, and those choices can still be deeply meaningful.

If you're unsure about whether fasting is appropriate for you, please talk with your healthcare provider and, if appropriate, your rabbi BEFORE Yom Kippur. You don't have to figure this out alone.

I think we need to have this conversation with more compassion and a lot less guilt.

Because sometimes taking care of yourself is part of the spiritual work.

💜 Wishing you a meaningful, peaceful, and healthy Yom Kippur.

Yom Kippur is a deeply meaningful day of reflection, repentance, prayer, and connection. For many Jewish people, fasting is an important part of observing this sacred day.But what happens when fasting may not be safe for your body—or when fasting may be harmful to your recovery from an eating diso...

09/11/2026

🍎🍯 Rosh Hashanah: A New Beginning

Rosh Hashanah, the Jewish New Year, is a time of reflection, renewal, and looking ahead.

Beautiful symbols are woven into the holiday. We dip apples in honey, hoping for a sweet year ahead.
We listen to the blowing of the shofar, a sound that calls us to pause, reflect, and awaken to what matters.
We think about where we've been and perhaps more importantly, where we want to go.

But you don't have to celebrate Rosh Hashanah to connect with its message.

We all have moments when we need to pause and ask ourselves:

✨ What do I want more of in my life?
✨ What am I ready to let go of?
✨ What values do I want to guide my choices?
✨ Where could I offer myself a little more compassion?
✨ What would a "sweeter" year look like for me?

A new year doesn't require us to become a completely different person.

Sometimes it's simply an invitation to begin again, with a little more intention, a little more kindness, and a little more awareness of what truly matters.

And perhaps that's one of the most beautiful messages of Rosh Hashanah:

We always have the opportunity to pause, reflect, and choose how we want to move forward.

Wishing everyone a year filled with sweetness, health, connection, peace, and meaningful moments. 🍎🍯

Shana Tova!

09/10/2026

Fun fact: I LOVE a glass of cold tomato juice every time I travel.

You might not immediately think of tomato juice as a “blood sugar-friendly” drink, but there’s some interesting research behind it. I shared that choosing 100% tomato juice with no added sugar, and preferably low sodium, can be a simple option.

I also love the idea of blending tomatoes with cucumber, celery, lemon, herbs, and other vegetables—and leaving it unstrained when possible to preserve more of the fiber.

One of my biggest nutrition messages is that what you drink counts, too. Sugary beverages can add a lot of carbohydrates without much satiety, while choosing water, unsweetened tea, or thoughtfully prepared drinks can be an easy nutrition shift.

And you don't have to give up flavor to make a blood-sugar-conscious choice! ❤️

I’m always happy to share practical nutrition strategies that make healthy eating feel doable, not restrictive.

Check out the full article for more refreshing drink ideas from four dietitians! 👇

What’s your favorite refreshing drink when you want something other than plain water?

Four dietitians share the refreshing drinks they enjoy to help support healthy blood sugar, plus why these beverages make smart everyday choices.

09/09/2026

If you know me, you know I’m all about nutrition that is realistic, satisfying, and actually enjoyable, not about taking the fun out of food.

For the article, I shared one of my favorite crunchy snacks: roasted chickpeas! They’re crispy, flavorful, and offer a mix of plant-based protein and fiber that makes a snack more satisfying.

And the best part? You can season them so many different ways. My personal favorite is za’atar, but BBQ, garlic & herb, smoked paprika, or good old salt and pepper are all delicious too.

I love sharing practical nutrition tips that help people cut through the endless noise and confusion around food online.

Because sometimes healthy eating really can be as simple as finding foods you actually enjoy eating. ❤️

Check out the article for more crunchy snack ideas from four dietitians!

What’s YOUR favorite crunchy snack? 👇

Dietitians reveal their go-to foods for satisfying a crunchy craving while adding protein, fiber, and other key nutrients.

09/01/2026

A little something we are excited to share! 🥣💙

I was recently quoted in a **Verywell Health** article about breakfasts that can support healthy blood pressure — and my contribution was overnight oats!

And honestly, this one was an easy choice because overnight oats have really been my go-to breakfast for years! 😋

My usual combo is a simple mix of Old Fashioned rolled oats with a little banana, chia jam, cinnamon, and flax milk, along with plain Greek yogurt topped with fresh berries.

It’s simple, filling, easy to prep ahead, and gives me a nice combination of fiber, protein, healthy fats and fruit to start the day.

I love that the article focuses on breakfasts that are actually realistic and doable, because healthy eating doesn't have to be complicated or perfect.

So, if you’ve been wondering what a dietitian actually eats for breakfast… this is mine! 😊

Thanks to Verywell for including me!

And now I’m curious, what’s YOUR go-to breakfast?

Four dietitians reveal the breakfasts they eat most often for healthy blood pressure, plus the simple ingredients that make them heart-healthy.

08/21/2026

How did you spend your Thursday night? ❤️

I was blessed to get my hands in some beautiful challah dough and spend the evening creating something delicious and special.

My first-ever babka (and a batch of cinnamon rolls for bonus!) 🥰

There’s something so meaningful about making food with your hands—especially food that carries tradition, memories, culture, and love.

Food is so much more than calories. Food is culture. Food is connection. Food is love. ❤️

And sometimes, it’s also a really good slice of chocolate babka! 😉

08/11/2026

🍫 Looking for a simple, no-bake frozen treat to satisfy your sweet tooth?

I have a solution for you! 😋

My go-to? **Chocolate Crisp Freezer Cookies!** 🍪❄️

They’re made with just 5 simple ingredients, come together in minutes, and are kept right in the freezer for whenever that chocolate craving hits.

And yes…they’re a favorite when the kids come to visit! ❤️

Want to see how I make them?

Check out the article below 👇🏻

Looking for a satisfying frozen dessert? Four dietitians share their favorite homemade frozen treats and explain why they keep these picks in their own freezers.