Nourished by Jami

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United States
Houston, TX
Nourished by Jami

Registered Dietitian, offering virtual appointments. GLP-1|Blood Sugar Balance|Heart Disease/Cholesterol, Insurance-covered options. Diet programs do not last.

Clean skincare advocate with Counter. Licensed in TX, LA, MS, GA, IA, WI, NC & WA. See website: www.nourishedbyjami.com A registered and licensed dietitian in the state of Texas, I completed my M.S. in Nutrition and Dietetics at Louisiana Tech University. I worked in the clinical environment with acute care patients whose needs were varied, ranging from ICU tube feeding formulations for critical care patients to heart-healthy education. I have always been drawn to nutrition, science, anatomy and physiology, and helping people. After meeting my husband Ryan, we moved to the Houston area and began raising a large family of five children. I have cherished my time volunteering in the community and managing our busy home, but am eager to begin helping clients. Not only do I study nutrition, but I also am an avid recipe tester and love food and cooking. I have experience, practical tips and common sense strategies that will benefit your entire family. During our consultation, I will address any nutrition needs and diet preferences. Because each client is completely different, I will offer specific and personalized tips, strategies and sample meal plans. I do not believe in “never” foods, however I encourage focusing on healthy habits. Live your life, nourishing your body in the best way you can, while treating yourself from time to time. It is important to have confidence and a positive mindset about food. You want to be able to make good decisions in all of life’s situations. While weight loss is important, I do not like to focus strictly on numbers or counting. Rather, I do like to focus on practical strategies to help you feel more energetic and healthy and to equip you with the tools you need for disease prevention. Lifestyle changes do. Be nourished. Jami O'Day, MS, RD, LD

10/09/2026

Fall at Trader Joe’s just makes grocery shopping a little more fun. 🍂🤎

I love finding seasonal foods that are not only delicious, but can also fit into a balanced, nourishing way of eating.

These are a few of my fall favorites right now—from easy vegetables and fiber-rich foods to protein options, seasonal flavors, and yes… a few foods that are simply FUN. 🎃

Because healthy eating doesn’t have to be boring or perfect. There is room for nutritious everyday choices and foods you enjoy because they’re delicious and seasonal.

And Trader Joe’s makes it pretty easy to find both. 😉

What are YOUR favorite Trader Joe’s fall products? 👇
Tell me in the comments—I may need to add a few to my list! 🤎

10/07/2026

Are you getting enough protein?

Protein is one of those simple nutrition basics that can make a big difference—especially when your goals include feeling satisfied, supporting blood sugar balance, or losing weight while preserving muscle.

Instead of trying to make every meal “perfect,” start with one simple question:

Where’s my protein?

Then build from there with plenty of produce, fiber-rich carbohydrates, and healthy fats.

Some easy protein options include eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, lean beef, beans and lentils.

You don’t have to obsess over every gram to improve your nutrition.

Start by making protein a regular part of your meals. 🤎

And if you’re looking for personalized guidance—whether that’s for blood sugar balance, sustainable weight loss, GLP-1 nutrition support, heart health, or simply creating a healthier way of eating—that’s exactly what I help clients with.

Ready to make nutrition work for you?

Book your appointment at nourishedbyjami.com

What’s your favorite easy protein source?

09/24/2026

🌿 One of my favorite simple wellness rituals: a cup of dandelion tea.

There’s something to be said for bringing a little bitterness back into our diets.

Bitter herbs such as dandelion have a long history of traditional use for supporting digestion and bile flow — and bile is an important part of how the liver processes and eliminates compounds from the body.

Rather than thinking about “detoxing” as a quick cleanse, I prefer to think about supporting the liver’s natural detoxification pathways every day.

That means nourishing your body with whole foods, getting enough protein and fiber, staying hydrated, moving your body, limiting alcohol, and supporting healthy blood sugar.

And there’s another reason I love a tea ritual:

The ritual itself matters. ☕️

Taking 5–10 minutes to sit down, breathe, step away from your phone and slowly enjoy something warm creates a little pause in your day.

Chronic stress can affect cardiovascular health, and research on relaxation and stress-management practices shows that regularly creating opportunities for relaxation can help support healthy blood pressure.

So maybe your “wellness routine” doesn’t need to be complicated.

It could simply be:

🌿 Brew a cup of tea
🫖 Sit down
📵 Put the phone away
🌬️ Take a few slow breaths
❤️ Give your nervous system a few quiet minutes

That’s a habit I can get behind.

Do you have a favorite evening tea ritual? Tell me below. 👇

09/23/2026

Food is fuel — but it’s also information. 🥦🍗🥑

I don’t want you to look at a meal and only ask, “How many calories are in this?”

I want you to also ask:

What is this meal giving my body?

Protein for amino acids.
Fiber for digestive health and fullness.
Healthy fats for essential fatty acids and nutrient absorption.
Plants for vitamins, minerals and bioactive compounds.
Carbohydrates for energy.

This is one reason I love the idea of adding before subtracting.

Instead of immediately asking, “What do I need to take out?” ask:

“What could I add to make this meal more nourishing?”

Maybe it’s adding chicken to your pasta.
Vegetables to your rice.
Berries and chia to your yogurt.
Avocado or olive oil to your meal.

Small additions can change the nutritional profile of a meal without making eating feel restrictive.

What’s one thing you could ADD to your next meal? Tell me below. 👇

09/18/2026

Brain health isn't just about what you do when you're older. It starts decades earlier.

Emerging research suggests that many of the factors associated with cognitive decline—such as insulin resistance, hypertension, inflammation, physical inactivity, poor diet quality, and nutrient deficiencies—are modifiable.

A brain-supportive diet isn't about one “superfood.” It's about consistently eating a nutrient-dense, minimally processed diet that provides adequate protein, colorful plants, omega-3 fats, fiber, and key micronutrients—while supporting metabolic, vascular, and muscle health.

What protects the heart, muscles, metabolism, and blood vessels can also help protect the brain.

https://pmc.ncbi.nlm.nih.gov/articles/PMC13252899/

09/16/2026

One of my favorite easy, high-protein dinners lately! 🥢🐟

These seared Asian ahi tuna bowls are SO good—and the best part? My entire family devours them. 🙌

I use wild ahi tuna steaks from Aldi, which makes this a surprisingly affordable way to get a nutrient-dense, high-protein meal on the table. The tuna takes just 1–2 minutes per side to sear, and then you simply build your bowl with rice or quinoa, edamame, avocado, cucumbers, carrots and whatever fresh veggies you have on hand.

🧠 Nutrition tip: A 5–6 oz serving of ahi tuna provides roughly 35–40+ grams of high-quality protein, making it an easy way to get a substantial protein dose at dinner. Protein provides the essential amino acids your body needs to maintain and build muscle—and pairing it with edamame gives this bowl an even bigger protein boost.

Add Soyaki (or your favorite teriyaki/tamari), spicy mayo and furikake and you’ve got a restaurant-worthy dinner in about 20 minutes.

Easy. Affordable. High protein. And actually something the whole family wants to eat. ❤️

Want the full recipe? Comment TUNA below and I’ll send it to you!

06/12/2026

Craving a burger but want a simple weight loss-friendly swap? This burger bowl is one of my favorite hacks.

It still gives you that burger satisfaction, but with protein, fiber, and healthy fats to support fullness, blood sugar balance, and cravings control. And it naturally skips the refined carbs, buns, and ultra-processed oils you’d typically get with fast food.

Save this for your next burger craving 🍔

Comment “BURGER” and I’ll send you the recipe in your messages.

If you’re stuck trying to figure out easy nutrient-dense meals or realistic fast food swaps, you can also message me or book at nourishedbyjami.com

Address

Houston, TX
77578

Website

http://www.nourishedbyjami.com/, http://www.seasonhealth.com/, http://counter.com/?aff=JAMIODAY

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Psych Dimensions
Clinica San Jacinto Shotwell
723 Shotwell Street Suite B
Plaza Ob/Gyn Associates
1801 Binz Street, Suite 500