Fatloss.Diabetes.Dietitian

Fatloss.Diabetes.Dietitian The Nutrition Lady is a Registered Dietitian and Certified Diabetes Care and Education Specialist

Website: Myrdwellness.com
Coaching Application: https://bit.ly/32RWqij

08/10/2026

Most heart attacks happen below the knee.

A woman’s hormonal life from her first period all the way through menopause changes cardiovascular health risk.

Estrogen is cardioprotective. It helps keep blood vessels flexible, supports the lining of your arteries, and helps hold LDL cholesterol down.

As estrogen declines through perimenopause and menopause, you lose some of that protection. LDL tends to rise, body fat shifts toward the middle, and insulin resistance often increases.

The plaque narrowing the arteries feeding your heart is narrowing the arteries feeding your feet at the same time.

In diabetes, the small vessels below the knee are often where it shows up first, sometimes years before anything happens in your chest.

Diabetes can also quiet the nerves in your feet, so the usual warning sign of poor circulation, aching legs when you walk, may never arrive. The first clue ends up being a sore that will not close.

At your next appointment, ask for a PAD screen. Pulses in both feet, skin color when your leg is raised and when it hangs down, and whether your legs get tired when you walk. It takes about two minutes.

07/30/2026

Ever get a craving for something sweet AND salty a few hours after lunch? That could be a sign of a blood sugar dip, and it’s usually what’s behind that afternoon slump.

The fix isn’t powering through, it’s building a snack that gets your energy and focus back on track. A blood sugar balancing snack includes fat, fiber, and protein, and my secret weapon is GOOD IDEA, a mealtime drink clinically proven to reduce after‑meal blood sugar levels by an average of 25%, supports steady energy, and helps control cravings.

Here’s my go-to:

1. Grapes for a little natural sweetness
2. Cheese for protein
3. Nuts for fat and fiber
4. GOOD IDEA, a third of the can before my snack and the rest while I eat.

Make GOOD IDEA part of your blood‑sugar‑balancing snack routine so you can bounce back from the slump and feel more steady for the rest of the afternoon.

You can find GOOD IDEA at HEB, Bristol Farms, Lassens, and Raleys. Or save 15% at www.goodidea.us with my code RUSS15 at checkout.

Save this for your next afternoon slump.

07/22/2026

A few things that help when the hunger just isn’t there:

1. Anchor meals to the clock, not your appetite. First meal within an hour of waking, then every 4 to 5 hours.

2. Lead with protein. Aim for 25 to 30 grams a meal to protect your muscle. Eggs, Greek yogurt, chicken, a protein smoothie.

3. When a full plate feels like too much, make it count. Greek yogurt with berries and nuts beats skipping breakfast.

4. Keep easy backups on hand for no-appetite days, like a protein shake or a rotisserie chicken.

The goal was never just lower numbers. It was a stronger, healthier you, and that takes fuel.

Tell me how you’ve been handling the appetite suppression below.

06/30/2026

Tired of plain water this summer? GOOD IDEA is my go-to when I want to change up my water routine.

For the past four years, GOOD IDEA has earned a spot on the grocery grab list of healthy swaps I share with clients. It’s easy, tasty, and designed to help support balanced blood sugar.

Their flavor varieties keep me from getting bored, and they go along with the vibe of my Strawberry Peach Refresher.

Strawberry Peach Refresher

3-4 fresh strawberries, diced into small cubes
1 fresh peach, sliced
Ice
1 can of GOOD IDEA beverage (flavor of your choice)
1 strawberry, sliced for garnish

Instructions

Open your GOOD IDEA beverage and drink about one third of the can to prime your metabolism for your meal.

Add the diced strawberries to your cup and gently muddle to release their juices.

Add ice.

Pour in the remaining GOOD IDEA beverage.

Add the remaining diced strawberries and sliced peaches.

Stir gently to combine all the flavors.

Garnish with a sliced strawberry on the rim of the cup.

Enjoy this refreshing Strawberry Peach Refresher made with fresh fruit and your favorite GOOD IDEA beverage!

Add this to your grocery grab list and see for yourself. My Texas friends can find GOOD IDEA at Central Market, Market Street, and HEB. Outside Texas, look for it at Bristol Farms, Lassens, and Raleys.

Shop online and use code RUSS15 for 15% off. Use www.goodidea.us/discount/RUSS15 to auto-apply the discount, or visit www.goodidea.us and enter it at checkout.

06/18/2026

Shots and pills don’t replace skills.

If you’re on a GLP-1, tirzepatide, metformin, or any diabetes medication, here are the habits that help your medication actually work the way it’s supposed to.

1. Protein at every meal, 25 to 30g, to protect your muscle.
2. Vegetables first at every meal to flatten your glucose curve.
3. Walk 10 to 15 minutes after meals to clear glucose naturally.
4. Keep your meal timing consistent so your body can prepare.
5. Protect your sleep. Poor sleep raises cortisol. Cortisol raises blood sugar.

Your medication opens the door. Habits are what you build inside it.

Save this and share it with someone who needs to hear resistance

05/29/2026

When I am on the road, visiting new restaurants and spots, and living fully in every moment, I am not skipping the good stuff. I am just coming prepared.

That is where comes in. I have had this on my personal grocery list since 2022 and recommend it to my clients as an on-the-go companion and a soda alternative for anyone who loves a little bubbly without the guilt.

Good Idea contains five amino acids, L-Leucine, L-Threonine, L-Lysine, L-Isoleucine, and L-Valine, along with chromium picolinate, which supports insulin sensitivity and helps your body use energy from food more efficiently.

This formula is clinically shown to reduce post-meal blood sugar by an average of 25%.

The habit is simple. Drink one third of the can before your meal, and finish it with your food. That is it.

Texas friends, you can find Good Idea in stores at Central Market, Market Street, and HEB. Or shop online and use code RUSS15 for 15% off at goodidea.us

05/27/2026

Everyone says exercise lowers blood sugar. So why does it sometimes go UP during an intense workout?

This happened to me during my 10K this weekend. Humidity, hills, and my CGM telling the whole truth. And honestly, it was a perfect reminder of what so many of my clients experience and question.

That spike is not a sign that something is wrong. It is your body releasing adrenaline and cortisol, flooding your system with fuel, and doing exactly what it was built to do under physical stress.

But race day and workout blood sugar management is a real conversation worth having, especially if you are living with diabetes, prediabetes, or insulin resistance and you are trying to stay active without second guessing every number on your CGM.

Drop your questions below. 👇🏾

Let’s talk about it.

05/19/2026

She was on Mounjaro for 5 years and still stuck. Not because the medication failed her. Because no one ever built a real nutrition strategy around it.

One month of working together: 10 pounds down, average blood sugar dropped from 154 to 128.Same medication. Different approach.

Research is clear that without nutrition support, your body can lose muscle instead of fat on a GLP-1. And muscle is what keeps your metabolism working for you long term.

The shot creates the opportunity. The nutrition strategy creates the outcome.

If you are on a GLP-1 or GIP medication and feel like it stopped working, comment GLP and I will send you my free GLP-1 Grocery Reset Guide to help you start fueling smarter around your medication.

Or if you are ready to build a real plan, book a free consultation session, comment “GLP-1” and I will send over resources.

05/12/2026

If your GLP-1 suddenly has you staring at food like it personally offended you… this is for you.

The nausea, constipation, early satiety, and reflux is making you feel like this shot was a mistake.

One of the biggest mistakes I see is people trying to eat the same way they did before starting the medication.

When your stomach slows down, your grocery cart needs to change too.

That’s why I created my free GLP-1 Grocery Reset Guide:
�15 foods that tend to feel easier on the stomach while still supporting blood sugar, protein, and energy.

Comment “RESET” and I’ll send it to you.

05/04/2026

Here’s why!!

Iron deficiency causes your red blood cells to live longer than they’re supposed to. And A1c measures how much glucose sticks to those red blood cells over time.

So if your red blood cells are older than normal, more glucose sticks and your A1c reads higher than your actual blood sugar control.

It’s not a glucose problem. It’s a measurement problem.

And with PCOS, heavy or irregular periods can drain your iron stores every single month faster than any supplement can keep up.

So the iron keeps dropping. The A1c keeps creeping. And nobody connects the dots.

Her blood sugar was never the problem. The test just couldn’t tell the truth yet.

If this sounds like your situation, save this post. Because this is the conversation your doctor should be having with you.

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Frisco, TX
75034

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