Southwest Dietitian Group

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🍎 Evidenced-based nutrition therapy
Use your insurance to get & stay healthy 🙌
Offices in Gilbert AZ & Salem OR
Telehealth for UT, IL, MI, CA, WA, CO, VA, KS, OH
📬 Free Weekly Healthy Recipes in links!

09/06/2026

🍉That refreshing summer taste of a watermelon, I get that from maroulosalata. It’s the ultimate summer salad! 😍 and I’ve been getting a lot of lettuce from our farm box 🥬. Here’s the recipe…
-dietitian Maya

🥗 Maroulosalata is a traditional, Greek lettuce salad made with finely shredded romaine, fresh herbs, scallions, and a lemon-olive oil dressing.

Ingredients
🥬 Romaine lettuce: 2 hearts, washed and sliced into very thin ribbons.
🌿 Scallions: 4 to 5 green onions, diced or thinly sliced.
🌿 Fresh herbs: 1 bunch of fresh dill, plus optional mint or parsley, finely chopped.
🧀 Feta cheese: 4 oz crumbled
🍋 Dressing: ⅓ to ½ cup extra-virgin olive oil, fresh juice from 1 large lemon (or red w**e vinegar), and a pinch of sea salt.

1️⃣ Prep the lettuce: Finely shred the romaine lettuce into delicate ribbons.

2️⃣ Combine greens: Add the sliced scallions and chopped fresh herbs to the lettuce.

3️⃣ Make the dressing: Whisk together the olive oil, lemon juice (or red w**e vinegar), and salt.

4️⃣ Toss and serve: Pour the dressing over the salad. Gently toss or massage the dressing into the greens by hand so every ribbon is coated. Top with crumbled feta cheese and serve immediately.

Enjoy!

09/03/2026

🔥 Budget Friendly, Baked Pasta Dish with Dietitian Josie 🔥

Ingredients:
1 lb chicken breast, diced
2 cups chicken broth
2 cups marinara sauce
12 oz dry pasta (bonus points for using chickpea/lentil/whole wheat pasta!)
2 cups broccoli florets (about one medium head of broccoli)
½ tsp garlic powder
½ tsp italian seasoning
Salt, pepper, and red pepper flakes to taste
2 cups shredded mozzarella cheese (I used low-fat for more protein)

Instructions:
Preheat oven to 400 degrees F.

Prepare ingredients as needed (dice your chicken and broccoli).

Put the prepared chicken, chicken broth, marinara sauce, pasta, broccoli, and seasonings in a 9x13 inch baking dish. Mix until well combined in an even layer.

Cover the baking dish with foil, and bake for 30 minutes.
Then, take the baking dish out of the oven, remove the foil, and top with the mozzarella cheese.

Bake for an additional 10 minutes uncovered, until the cheese is melted and starting to brown.

Serve hot and enjoy!

✴️ Client Recipe ✴️ Crockpot salsa verde chicken with veggies, cilantro lime rice and 1/2 avocado
09/02/2026

✴️ Client Recipe ✴️ Crockpot salsa verde chicken with veggies, cilantro lime rice and 1/2 avocado

Need to stretch your 💰? Save this resource post… 1️⃣ Store Loyalty Apps2️⃣ Waste-Reducing Apps3️⃣ Government Resources 4...
08/29/2026

Need to stretch your 💰? Save this resource post…
1️⃣ Store Loyalty Apps
2️⃣ Waste-Reducing Apps
3️⃣ Government Resources
4️⃣ Coupon Deal Websites
5️⃣ Lowest Cost Highest Nutrient Dense Grocery List

[Preface from team SDG: We don’t often post before and after pictures because we believe the inner transformation far ex...
08/27/2026

[Preface from team SDG: We don’t often post before and after pictures because we believe the inner transformation far exceeds the outer in reward. The amount of work put into changing how you think and feel to accomplish real change cannot be captured in a photo.❤️]

✨3 year difference.✨

3 years ago I weighed 425 pounds and wore a 5xl - 6xl shirt. My A1c was 10.5 and I was SCARED to death of dying from a heart attack or stroke.

My highest weight? 538.

I was ashamed, depressed, and hated looking in the mirror.

As of this morning I am 312 pounds.

I am 226 down from my highest weight and 113 down from when I started taking my health seriously. My A1c is also 4.9

I can run, hike, and workout without feeling like I am dying and I ENJOY IT. It’s my therapy.

I continue to be astonished by the hard work I put into myself and the fact that I show up for myself every single day.

If you think you can’t do it, if days seem tough, or your mind is working against you, I’ve been there, we all have and I promise you are NOT alone.

One bad day doesn’t make a bad life and if I can do it, you can do it! 🫂💕

08/25/2026

Beans 🫘 The Nutrition Powerhouse 💥 with Dietitian Josie 👩‍⚕️ featuring her AHmazing Stewed Beans Recipe…

Ingredients:
2 tbsp extra virgin olive oil
2 tbsp minced garlic
2 cans chickpeas, drained and rinsed
1 tbsp harissa pasta (you could also use ½ tbsp red pepper flakes or 1 diced jalapeno; optional for spice preference)
1 cup marinara sauce
4 oz light cream cheese
1 oz goat cheese
Salt and pepper to taste

Instructions:
1️⃣ Heat a large pan to medium heat, add the olive oil and garlic and cook until fragrant (30 seconds).

2️⃣ Add in your cans of chickpeas, harissa paste, and marinara sauce to the pan. Mix together and cook until simmering for 1 minute.

3️⃣ Lower the heat to medium-low, then add in your light cream cheese and goat cheese. Mix until well-combined and heated through, about 2-3 minutes.

Serve and enjoy!

🔥Entering Week Two of our 14-Day Challenge🔥 Here are more ideas from the community…..
08/24/2026

🔥Entering Week Two of our 14-Day Challenge🔥 Here are more ideas from the community…..

❇️ CLIENT FEATURE ❇️ look at the ease of these ingredients 🤩… Chicken + brown rice + avocado + pico + avocado cilantro s...
08/21/2026

❇️ CLIENT FEATURE ❇️ look at the ease of these ingredients 🤩… Chicken + brown rice + avocado + pico + avocado cilantro sauce. You could buy all these premade!

✨Research Brief From Dietitian Taylor ✨🤔 Ever wonder why two people on the SAME GLP-1 medication (Ozempic, Wegovy, Mounj...
08/19/2026

✨Research Brief From Dietitian Taylor ✨

🤔 Ever wonder why two people on the SAME GLP-1 medication (Ozempic, Wegovy, Mounjaro, Zepbound) can get very different results?

New research is showing that the key difference might be in your gut.

📊 In one study of 52 people with type 2 diabetes on a GLP-1, about 2/3 responded well, but 1/3 (18 people) didn’t. The biggest difference between the two groups? The makeup of their gut bacteria BEFORE they ever started the medication.

🧬 In a separate study following people on semaglutide for a year, their starting gut bacteria predicted how much their blood sugar (A1c) improved over the course of the year.

Bottom line: Your baseline gut health matters, and the good news is you can improve it.

Here are the research-backed foods to put on your plate:

🥔 Resistant starch (a superstar for your gut)
• Cooked-and-COOLED potatoes and rice (even if you reheat later, you still get the benefits!)
• Green bananas & plantains
• Beans, lentils, chickpeas
• Barley and oats

👉 In studies, potato resistant starch produced the biggest boost in beneficial gut compounds, and green banana starch improved blood sugar and weight.

🌾 Soluble & fermentable fiber
• Oats & barley (beta-glucan)
• Psyllium
• Chicory root, asparagus, artichokes

👉 These feed your bacteria and raise your natural GLP-1.

🧅 “Feed the good bug” foods
• Onions, garlic, leeks
• Under-ripe bananas
• Legumes

👉 These prebiotics grow a bacterium linked to better blood sugar and a stronger gut lining.

🫐 Colorful, polyphenol-rich foods
• Berries, grapes, apples
• Green tea, turmeric, ginger, cinnamon, chili peppers

👉 Contain natural compounds shown to stimulate GLP-1.

🥑 Healthy fats & protein at every meal
• Olive oil, avocado, nuts, seeds
• Fatty fish (salmon, sardines)
• Lean protein to protect your muscle

👉 Unsaturated fats trigger GLP-1 too, and protein guards the muscle you don’t want to lose.

The best strategy? Focus on getting a variety of different plants so you can get all of the benefits!

https://doi.org/10.1038/s41598-026-36318-3
https://doi.org/10.3389/fendo.2026.1858420

🔥 And we’re off! 🔥Protein Challenge day 3, here are some inspo pics for you, from our community. 😍 So far, we have meal ...
08/19/2026

🔥 And we’re off! 🔥Protein Challenge day 3, here are some inspo pics for you, from our community. 😍 So far, we have meal preps, protein snacks, and lots of meals with added beans! 🫘

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