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How to Balance your Meals (Dietitian Nutritionist tip)

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MY WEBSITE AND DIET PLANS▹
https://www.dietitianandreaurizar.com/​​

ABOUT ME▹
Hello there! My name is Andrea and I’m from Madrid, and raised in Miami. I am a dietitian and I have a degree in Dietetics and Human Nutrition.
Expert in clinical, digestive, disease prevention, weight loss, hormonal, diabetes, renal, pregnancy and sports nutrition.

SOCIAL MEDIA▹
Instagram: www.instagram.com/dietitianandreaurizar
Tiktok: https://www.tiktok.com/@dietitianandrea?is_from_webapp=1&sender_device=pc
CONTACT (BUSINESS, NUTRITION ADVICE/APPOINTMENTS AND PURCHASE OF PLANS ONLY)▹
info@dietitianandreaurizar.com

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I filmed my body EVERY DAY FOR A MONTH & this happened… #Shorts

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Did you know that the average woman ✨TEMPORARILY✨ gains more than 2kgs on her period? 🤯⤵️ You’re not gaining weight, it’s your period gal! 😘

It’s so easy to be harder on ourselves around that time of the month… We bloat like crazy, we break out in pimples, we crave all the stuff the media has convinced us is bad for us, we get cramps, we’re emotional as heck & overall just not having a great time…

Leave a ‘😅’ in the comments if you can relate, I know I’m not the only one haha!

That’s exactly why it’s important to remember:
1️⃣ how amazing our bodies are
& 2️⃣ to be kinder to ourselves when that week of the month comes around (sometimes the symptoms can start creeping in earlier too, YAY 😳)

Things that help me feel better when I’m on my ‘ladies’:
✨ resting when I need to rest
✨ giving into my cravings in moderation or reaching for a healthier alternative
✨ spending time with someone who makes me feel at home (if you’re like me, you probably get really sooky at times & need hugs haha)
✨ no picking at pimples!!!
✨ no staring in the mirror picking yourself apart! Keep it movin’ sister
✨ exercising, but I usually take it a lil easier than usual
✨ making a list of things you want to do & achieve at the start of each day & work your way through them. Being productive & keeping my mind preoccupied helps me from falling into a more emotional mindset 😂👏🏻

Find more health tips, body realness, recipes & good vibes on my Instagram and YouTube 💛

#menstruation #period #periodproblems #bloating #bloated #pms #weightgain #weightloss #omg #wednesdaywisdom #wednesdaywellness #wellnesswednesday #periodt #periodtalk #bodyimage #bodyacceptance

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APRIL FOOL’S! THERE’S NO QUEST PROTEIN DRESSINGS (YET)!

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🥗 APRIL FOOLS’! 🥗 Okay, so we’re not really launching a line of Quest Protein Dressing. But when it comes to real-life snack hacks that crush your cravings and your macros—Quest has you covered. We’ve always been about going big on protein, low on sugar, and huge on flavor. With Quest, it’s basically cheating.

And for being such good sports this April Fools’ Day – here’s a special offer just for you: Free 4 count of Quest Protein Bars on orders over $79 at QuestNutrition.com with promo code FOOLIN. Offer valid 4/1 – 4/4. Offer applies ONLY to 4-count Protein Bars, and does not apply to Overload, Crispy, or Stacks Bars.

BUT FOR REAL NEWS: WE HAVE EVEN MORE NEW PRODUCTS COMING OUT!

Also, please admire the beautiful work done by our Creative Team!

 

All you need to know!


Article by Dr Manasa S, B.A.M.S

AIAPGET Exam Ready High-Yield Points

        The thyroid gland is a butterfly-shaped endocrine gland located anterior to the trachea at the level of C5–T1 vertebrae.

        A normal adult thyroid gland weighs 15–25 grams.

        The thyroid consists of two lateral lobes connected by an isthmus.

        The thyroid gland develops embryologically from the foramen cecum of the tongue.

        Thyroid follicles are lined by follicular cells, which synthesize T3 and T4.

        Parafollicular (C) cells of the thyroid secrete calcitonin.

        Thyroxine (T4) is the major hormone secreted, but T3 is the biologically active form.

        More than 99% of thyroid hormones are protein-bound in circulation.

        Only free T3 and free T4 are biologically active.

        Thyroid hormones increase basal metabolic rate (BMR) in almost all tissues except spleen and testes.

        Thyroid hormone receptors are nuclear receptors, making thyroid hormones genomic acting hormones.

        Thyroid hormone synthesis requires iodine, tyrosine, and thyroid peroxidase (TPO) enzymes.

        TSH from the pituitary is the most sensitive indicator of thyroid function.

        The thyroid gland is under control of the Hypothalamo–Pituitary–Thyroid (HPT) axis.

        Negative feedback by T3 and T4 suppresses both TSH and TRH secretion.

        Iodine deficiency is the most common cause of goiter worldwide.

        Graves’ disease is the most common cause of hyperthyroidism.

        Hashimoto’s thyroiditis is the most common cause of hypothyroidism.

        TSH-secreting pituitary adenoma causes secondary hyperthyroidism.

        Thyroid hormones are essential for brain development in fetal and early childhood life.

        Thyroid hormone excess increases heart rate, cardiac output, and oxygen consumption.

        Thyroid cancer most commonly arises from follicular epithelial cells, with papillary carcinoma being the most common type.

Thyroid Gland

The thyroid gland is an important endocrine gland that produces and releases hormones essential for regulating metabolism, growth, and energy utilization. Its primary role is to control the metabolic rate, which determines how the body converts food into energy. Since all body cells require energy to function, thyroid hormones influence almost every organ system.

When the thyroid does not function properly, it can affect the entire body. Thyroid disorders are common, usually treatable, and often lifelong, requiring careful monitoring.

Ayurveda Viewpoint to Understand Thyroid Gland, its functioning and related pathological manifestations

According to Ayurveda, the metabolic rate – which determines how the body converts food into energy – is determined by Agni (Pachaka Pitta). This Agni is active and balanced when it is controlled by balanced Samana Vayu. Thyroid gland is located in the region of Udana Vayu. Udana Vayu also has its influence on Nabhi i.e. Navel region which is the main seat of Pitta or Agni. Udana Vayu also controls the functions of Urja – energy and Bala – the strength required to run the body activities. Since Udana Vayu reaches Nabhi, which is the seat of Pachaka Pitta or Agni and since Samana Vayu is located very close to Agni, Udana Vayu and Samana Vayu are associated in the process of digestion, metabolism and metabolic rate. The Udana-Samana Axis determines the functional axis and territory of Thyroid hormones. Since the energy derived from food is distributed to all the cells and organs of the body, this part of function is carried out by Vyana Vayu. So, the Udana-Samana-Vyana Axis determines and monitors the functional axis of thyroid hormones.

When these Vata subtypes are relatively imbalanced and Agni too is disturbed, the resultant set of disorders reflect those caused by thyroid hormonal imbalances and dysfunctions.

Thyroid gland and its functions are controlled by Pituitary gland which in turn is controlled by Hypothalamus, both of which are located in the seat of Prana Vata. So, obviously the Prana Vata too comes into the axis.

Apana Vata too is put into the axis from a pathological viewpoint as thyroid dysfunctions cause diseases related to the reproductive system, which is governed by Apana Vata.

Anatomy of the Thyroid Gland

Location

The thyroid gland is located in the front of the neck, just below the larynx and in front of the trachea. It lies under the skin and muscles of the neck and straddles the windpipe.

The gland is butterfly-shaped, with two lateral lobes positioned on either side of the trachea. These lobes are connected by a narrow central bridge called the isthmus.

Size of the Thyroid Gland

The thyroid gland is approximately 2 inches long in adults. Under normal conditions, it does not protrude from the neck and is not visible.

Certain conditions can cause enlargement of the thyroid gland, a condition known as goiter.

Goiter is correlated with a condition called Galaganda in Ayurveda.

Parts of the Thyroid Gland

The thyroid gland consists of:

        Two lateral lobes

        A central isthmus connecting the lobes

Structurally, the gland is composed of two main cell types:

        Thyroid follicular cells (thyrocytes)
These cells synthesize and store thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3).

        Parafollicular cells (C-cells)
These cells secrete calcitonin, a hormone involved in calcium regulation.

Thyroid Follicles and Hormone Storage

The thyroid gland is unique among endocrine glands because it stores its hormones extracellularly. The follicular cells surround spherical structures called thyroid follicles, which contain colloids. Colloid serves as a storage reservoir for thyroid hormones, allowing the gland to maintain hormone supply even during periods of iodine deficiency.

What Does the Thyroid Gland Do?

The thyroid gland is an endocrine gland that produces and secretes hormones directly into the bloodstream. These hormones play a crucial role in regulating metabolism, growth, development, and overall physiological balance.

Cell Types of the Thyroid Gland

The thyroid gland is composed of two main types of cells, each with a specific hormonal function.

  1. Follicular cells (thyroid epithelial cells)
    Follicular cells form the majority of thyroid tissue. These cells synthesize and secrete the thyroid hormones:

        Thyroxine (T4)

        Triiodothyronine (T3)

These hormones are primarily responsible for regulating metabolic activity in the body.

  1. Parafollicular cells (C cells)
    Parafollicular cells produce the hormone calcitonin, which plays a role in regulating calcium and phosphate levels in the blood.

Hormones Secreted by the Thyroid Gland

As an endocrine gland, the thyroid produces and releases the following hormones:

        Thyroxine (T4)
T4 is the primary hormone produced by the thyroid gland. Although it is secreted in large quantities, it has relatively low metabolic activity. In peripheral tissues, T4 is converted into the more active hormone T3 through a process known as deiodination.

        Triiodothyronine (T3)
T3 is produced in smaller amounts by the thyroid gland but has a much greater biological effect on metabolism compared to T4. It is the most metabolically active thyroid hormone.

        Reverse triiodothyronine (rT3)
Reverse T3 is produced in very small quantities. It is an inactive form of T3 and counteracts the metabolic effects of active T3.

        Calcitonin
Calcitonin is secreted by parafollicular cells and helps regulate calcium levels in the blood by opposing the action of parathyroid hormone.

Role of Iodine in Thyroid Hormone Synthesis

Iodine is essential for the synthesis of thyroid hormones. It is obtained through diet, most commonly from iodized salt and drinking water.

The thyroid gland actively traps iodine from the bloodstream and incorporates it into thyroid hormones. Both iodine deficiency and iodine excess can disrupt normal thyroid hormone production and lead to thyroid dysfunction.

Physiological Effects of Thyroid Hormones

Thyroid hormones influence multiple systems in the body, including:

        Regulation of metabolism and energy utilization

        Control of heart rate

        Regulation of breathing

        Digestive activity

        Maintenance of body temperature

        Brain development and cognitive function

        Muscle function and strength

        Mental activity and alertness

        Skin and bone maintenance

        Regulation of menstrual cycles

        Maintenance of fertility

Because of these widespread effects, abnormalities in thyroid hormone levels can impact nearly every organ system.

What Other Organs and Glands Interact with the Thyroid?

The endocrine system functions as an integrated network of glands and hormones rather than isolated units. Many endocrine glands depend on signals from other glands to initiate or regulate hormone secretion. In addition, certain hormones can enhance or suppress the activity of other hormones to maintain balance.

The thyroid gland is closely regulated by higher endocrine centers and, in turn, influences multiple organ systems throughout the body.

Hypothalamic–Pituitary–Thyroid (HPT) Axis

The levels of thyroid hormones in the body are controlled through a tightly regulated feedback system involving the hypothalamus, pituitary gland, and thyroid gland.

        The hypothalamus, located at the base of the brain, secretes thyrotropin-releasing hormone (TRH).

        TRH stimulates the anterior pituitary gland to secrete thyroid-stimulating hormone (TSH).

        TSH acts on the thyroid follicular cells, stimulating the synthesis and release of thyroxine (T4) and triiodothyronine (T3), provided adequate iodine is available.

        Circulating T3 and T4 exert negative feedback on both the hypothalamus and pituitary gland, regulating further hormone release.

This axis ensures stable thyroid hormone levels necessary for normal physiological function.

Organ Systems Influenced by Thyroid Hormones

Thyroid hormones affect almost every organ system in the body.

Cardiovascular system
Thyroid hormones regulate cardiac output by influencing heart rate, strength of heart muscle contraction, and overall circulatory dynamics.

Nervous system
Thyroid dysfunction can lead to neurological symptoms. Hypothyroidism is commonly associated with depression, slowed cognition, and neuropathic symptoms such as numbness or tingling. Hyperthyroidism may cause anxiety, irritability, and restlessness.

Digestive system
Thyroid hormones influence gastrointestinal motility. Reduced hormone levels can cause constipation, while excess hormone levels may lead to increased bowel movements or diarrhea.

Reproductive system
Normal thyroid function is essential for reproductive health. Thyroid disorders can result in irregular menstrual cycles, ovulatory dysfunction, and reduced fertility in both men and women.

What Are the Early Warning Signs and Symptoms of Thyroid Problems?

Thyroid disorders can present with a wide range of symptoms, depending on whether the gland is overactive or underactive. However, because the thyroid plays a central role in regulating metabolism, heart rate, and body temperature, certain early warning signs are commonly seen across many thyroid conditions.

Some of the early symptoms that may suggest a thyroid problem include:

        A slow or rapid heart rate, which may be noticed as palpitations or fatigue.

        Unexplained weight gain or weight loss despite no significant change in diet or physical activity.

        Difficulty tolerating cold or heat, such as feeling unusually cold or excessively warm compared to others.

        Mood changes, including depression, low motivation, anxiety, or nervousness.

        Irregular menstrual periods, which may include heavy, scanty, or missed cycles.

These symptoms may develop gradually and are often mistaken for stress, aging, or lifestyle-related issues. If a person experiences one or more of these symptoms persistently, it is important to consult a healthcare provider. A simple blood test to assess thyroid hormone levels can help in early diagnosis and timely management.

Conditions and Disorders of the Thyroid

        Several conditions and disorders can affect the thyroid gland. Thyroid disease is very common. It is estimated that nearly 20 million people in the United States have some form of thyroid disorder. Women are affected more frequently than men and are about five to eight times more likely to be diagnosed with a thyroid condition.

        Thyroid diseases are broadly classified into primary and secondary disorders.

        In primary thyroid disease, the problem originates within the thyroid gland itself. For example, a thyroid nodule that produces excess thyroid hormones leads to primary hyperthyroidism.

        In secondary thyroid disease, the disorder originates outside the thyroid gland, most commonly in the pituitary gland. For instance, a pituitary tumor that secretes excess thyroid-stimulating hormone (TSH) can overstimulate the thyroid, resulting in secondary hyperthyroidism.

Major Thyroid Conditions

The four main conditions that affect the thyroid gland are:

        Hypothyroidism

        Hyperthyroidism

        Goiter

        Thyroid cancer

Hypothyroidism

        Hypothyroidism, also known as underactive thyroid, occurs when the thyroid gland does not produce enough thyroid hormones. As a result, metabolic processes in the body slow down.

        Hypothyroidism is a common condition and affects approximately 10 million people in the United States. It is generally treatable with appropriate medical care.

        Common causes of hypothyroidism include autoimmune disease such as Hashimoto’s thyroiditis, inflammation of the thyroid gland, iodine deficiency, congenital absence or dysfunction of the thyroid gland, excessive treatment for hyperthyroidism, and surgical removal of the thyroid gland.

Hyperthyroidism

        Hyperthyroidism, or overactive thyroid, occurs when the thyroid gland produces excessive amounts of thyroid hormones. This leads to an acceleration of metabolic processes.

        Hyperthyroidism affects approximately 1 in 100 people over the age of 12 in the United States and is also treatable.

        Common causes include Graves’ disease, thyroid nodules, thyroiditis, postpartum thyroiditis, excess iodine intake from diet or medications, excessive treatment for hypothyroidism, and benign tumors of the pituitary gland.

Goiter

        A goiter refers to an enlargement of the thyroid gland. Goiters are relatively common and affect about 5% of the population in the United States.

        The cause of a goiter depends on its type.
Simple goiters develop when the thyroid cannot produce enough hormones, leading the gland to enlarge in an attempt to compensate.
Endemic goiters occur due to iodine deficiency and are uncommon in countries where iodine is added to table salt.
Sporadic goiters have no identifiable cause in most cases, although certain medications such as lithium may contribute.

Thyroid Cancer

        Thyroid cancer is a malignancy that arises from thyroid tissue. Approximately 53,000 new cases of thyroid cancer are diagnosed each year in the United States. Most types of thyroid cancer have a good prognosis when detected early and treated appropriately.

        Thyroid cancer is classified based on the cell type involved.
Papillary thyroid cancer is the most common type, accounting for nearly 80% of cases.
Follicular thyroid cancer represents about 15% of cases.
Medullary thyroid cancer accounts for around 2% and is often associated with genetic mutations.
Anaplastic thyroid cancer is rare, aggressive, and comprises about 2% of cases.

Hypothyroidism vs Hyperthyroidism

Feature Hypothyroidism Hyperthyroidism
Basic defect Deficiency of thyroid hormones Excess of thyroid hormones
Metabolic Rate Decreased basal metabolic rate Increased basal metabolic rate
Common cause (India / world) Iodine deficiency Graves’Disease
Common cause (Iodine sufficient areas) Hashimoto’s Thyroiditis Graves’ Disease
TSH level (primary disease) Increased Decreased
TSH level (secondary disease) Decreased / Normal Increased / Normal
Body weight Weight gain Weight loss despite increased appetite
Appetite Decreased Increased
Heat / cold tolerance Cold intolerance Heat intolerance
Skin Dry, coarse, cold Warm, moist, sweaty
Hair Dry, brittle, hair fall Fine hair, hair thinning
Heart rate Bradycardia Tachycardia
Blood Pressure Diastolic hypertension Systolic hypertension
Cardiac output Decreased Increased
Bowel movements Constipation Diarrhoea
Muscle tone Muscle weakness with slow reflexes Proximal muscle weakness
Reflexes Delayed relaxation Brisk reflexes
CNS effect Depression, lethargy Anxiety, irritability
Menstrual cycle Menorrhagia Oligomenorrhea / Amenorrhea
Fertility Decreased Decreased
Goiter May be present Common
Eye signs Usually absent Exophthalmos (Graves’)
Lipid profile Hypercholesterolemia Reduced cholesterol
Oxygen consumption Decreased Increased
Childhood presentation Cretinism Rare
Adult severe form Myxedema Thyroid storm
First-line screening test Serum TSH Serum TSH

Risk Factors for Developing a Thyroid Condition

        Thyroid conditions are common and can occur at any age. However, certain factors increase the risk of developing a thyroid disorder.

        A family history of thyroid disease increases the likelihood of developing a thyroid condition.

        People with autoimmune disorders have a higher risk of thyroid disease. These conditions include type 1 diabetes, pernicious anemia, primary adrenal insufficiency, Sjögren’s syndrome, Turner syndrome, rheumatoid arthritis, and systemic lupus erythematosus.

        Use of medications that contain high amounts of iodine can affect thyroid function and increase risk.

        Increasing age, especially being over 60 years, raises the risk of thyroid disorders.

        Females are more commonly affected than males.

        A history of previous thyroid disease increases the risk of recurrence.

        Past thyroid surgery, such as thyroidectomy, or exposure to radiation therapy to the neck region also increases the risk of thyroid dysfunction.

Common Tests to Check Thyroid Health

        The most common first-line test to assess thyroid health is a blood test that measures thyroid-stimulating hormone (TSH).

        TSH testing is used as a screening tool for both hypothyroidism and hyperthyroidism.

        In general, the normal reference range for TSH is approximately 0.5 to 5.0 mIU/L. However, normal values may vary depending on the laboratory, age, and physiological conditions such as pregnancy.

        If TSH levels are abnormal, healthcare providers usually measure thyroid hormone levels, including thyroxine (T4) and triiodothyronine (T3), in the blood.

        These tests help determine whether the thyroid gland is underactive or overactive.

        When blood test results suggest structural abnormalities or nodules, imaging studies may be advised.

        Imaging tests include thyroid ultrasound, which evaluates the size and structure of the gland, and thyroid scans, which use small amounts of radioactive material to assess thyroid function and activity.

How Are Thyroid Conditions Treated?

Treatment for thyroid conditions depends on the type of disorder and its severity.

The three main treatment options include medication, surgery, and radiation therapy or chemotherapy.

Medication

        Medications are commonly used to manage both overactive and underactive thyroid conditions.

        Antithyroid medications reduce the ability of the thyroid gland to produce hormones and are primarily used to treat hyperthyroidism.

        Beta-blockers are used to control symptoms of hyperthyroidism, such as rapid heart rate and tremors, but they do not treat the underlying thyroid disorder.

        Radioactive iodine is used to damage thyroid cells, gradually reducing or eliminating thyroid hormone production. It is commonly used to treat hyperthyroidism and certain types of thyroid cancer.

        Thyroid hormone replacement medications are synthetic forms of thyroid hormones used to treat hypothyroidism.

        People who have had their thyroid gland surgically removed or destroyed by radioactive iodine usually need lifelong thyroid hormone replacement therapy.

Surgery

The most common surgical procedure for thyroid disorders is thyroidectomy, which involves removal of the entire thyroid gland.

        Thyroidectomy is a treatment option for several thyroid conditions and is the first-line treatment for most thyroid cancers.

        In some cases, a lobectomy may be performed, where only one lobe of the thyroid gland is removed.

Radiation Therapy and Chemotherapy

        Radiation therapy and chemotherapy are treatment options for certain types of thyroid cancer.

        These therapies work by destroying cancer cells and preventing their growth.

        Most thyroid cancers do not require radiation therapy or chemotherapy due to their favorable prognosis.

Care: How Can I Keep My Thyroid Healthy?

        Maintaining adequate iodine intake is essential for thyroid health, as iodine is required for thyroid hormone production.

        Most people receive sufficient iodine through iodized table salt and fortified foods.

        Dietary sources of iodine include dairy products such as cheese, cow’s milk, and yogurt, as well as eggs.

        Seafood sources of iodine include saltwater fish, shellfish, and seaweed.

        Plant-based sources include soy milk and soy sauce.

        Excess iodine intake should be avoided, as it can also lead to thyroid dysfunction.

        Individuals with concerns about thyroid health should consult a healthcare provider for guidance.

For further Reading:

Hypothyroidism Causes, Symptoms, Ayurvedic Treatment, Remedies 

Thyroid gland – Latest research and news | Nature

Thyroid Gland – Recent articles and discoveries | Springer Nature Link

New insights in thyroid diagnosis and treatment – PMC

Emerging Therapies in Hypothyroidism – PMC

Advances in Thyroid Function Tests: Precision Diagnostics and Clinical Implications – PMC

Advancements in the Management of Endocrine System Disorders and Arrhythmias: A Comprehensive Narrative Review – PMC

WANT TO LOSE WEIGHT SAFELY THIS PREGNANCY?

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WANT TO LOSE WEIGHT SAFELY THIS PREGNANCY?
You can & safely #loseweight during #pregnancy & its not too late to start doing something about it, even if you are in the 3rd trimester.

I get tons and tons of messages on a daily basis from #pregnant women like you who are not happy with how they are feeling about their body. Some have gained a lot of weight because of food aversions, cravings, morning sickness, just being able to eat carbs and not being active much.

They come to me with zero hope and lots of regret and frustration.

If thats you, I’m so glad you are here. I have helped thousands of women turn things around and end up loving their #pregnancybody and controlling #weightgain and even toning up.

Its crazy to think that just THREE workouts a week could make such a huge difference, but it can.

Ive had over 200K pregnant mamas go through my programs and most of them say they gained less weight in this pregnancy than prior ones that they didn’t exercise like this.

This kind of exercise is the absolute best for pregnancy, for energy, controlled and less weight gain, toning, strengthening the body for labor and so much more.

3 WORKOUTS… are you willing to spend LESS THAN 3 HOURS A WEEK to be able to have a fit and healthy pregnancy that you are proud of and feel confident in?

Its soooo worth it and I would love to help you feel confident and proud in your own skin while pregnant.

Pregnancy is so hard, but you can do things to feel better, look better and prepare your body for an easier and faster labor.

If you need somewhere to start, I have a 21 day Pregnancy jumpstart that may just be what you need.

If you want to control and lessen weight gain safely please know that it’s possible . It’s even possible to safely tone up while pregnant and that’s exactly what I teach you in the challenge.

Most of the ladies that do my programs say they are in better shape while pregnant than ever before.

And that’s what’s possible for you too.

So if you want to give it a try COMMENT below and I can tell you how to get

https://www.fitpregnancyworkouts.com/21-day-pregnancy-challenge

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Phyllo Fruit Tart – Skinnytaste

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This post may contain affiliate links. Read my disclosure policy.

This easy phyllo fruit tart has a flaky crust topped with cream cheese frosting, fresh fruit, and a white chocolate drizzle. It’s the perfect light spring or summer dessert.

Phyllo Fruit Tart

Phyllo Dough Fruit Tart Recipe

This fresh fruit tart on flaky phyllo dough is a colorful treat that I love making for a quick, light dessert. It has a cream cheese frosting and is topped with a rainbow of whatever seasonal fruit you want to use. Finish it with a drizzle of white chocolate for a sweet treat that looks impressive but is easy to make!

Why This Fruit Tart with Phyllo Dough Works

Gina @ Skinnytaste.com

Years ago, my friend Gina shared this easy phyllo fruit tart recipe with my readers, and it’s been one of my long-time favorites. I enjoy a light dessert with fresh fruit that isn’t too sweet. Plus, I love anything with white chocolate!

  • Low-calorie crust: Phyllo dough is lighter than puff pastry and pie crust.
  • Customizable: Make it year-round with whatever fruit is in season.
  • Party-worthy: It’s simple to make, looks pretty, and is perfect for any summer brunch or potluck.
Gina signature

Ingredients You’ll Need

Here’s everything you’ll need to make this easy phyllo fruit tart recipe. See the recipe card below for the exact measurements.

Phyllo Fruit Tart ingredients

  • Melted Butter and Oil: Brush it onto the phyllo dough to add moisture and prevent cracking.
  • Phyllo Dough is a thin pastry made primarily of water and flour, with little fat. It’s sometimes spelled “filo” and means “leaf” in Greek.
  • Reduced-fat cream cheese: Let it sit at room temperature for at least 30 minutes to make it easier to whip.
  • Powdered Sugar sweetens the frosting.
  • Whipped Topping: You can use my homemade yogurt whipped cream, Cool Whip, or TruWhip, which is low in calories and has no HFCS.
  • Fruit: Fresh or canned mandarin oranges (drain them first), peeled and sliced kiwi, and sliced strawberries
  • White Baking Chocolate: Melt it and drizzle it on top. You can also use white chocolate chips.

How to Make Phyllo Fruit Tarts

Make sure the phyllo crust cools completely before adding the other components. If you don’t, it could get soggy! See the recipe card at the bottom for printable directions.

  1. Butter the phyllo: Melt the butter and mix it with oil. Brush it onto each piece of dough.
  2. Bake the phyllo at 400°F for 5 to 7 minutes. Let cool.
  3. Make the cream cheese frosting: Beat the room-temperature cream cheese using a stand mixer or an electric hand mixer. Once smooth, add the sugar and then gently fold in the whipped topping. Spread it over the phyllo dough.
  4. Assemble the tart: Place the sliced fruit on the crust and drizzle with melted white chocolate.

Variations

  • Phyllo dough tip: To oil the phyllo faster, use a butter spray instead of brushing it on. I use this one with ghee and oil. Work quickly with the phyllo to prevent it from drying out.
  • Crust options: Try my fruit pizza recipe with a sugar cookie crust.
  • Citrus Fruit: Swapped canned mandarins with fresh mandarin or clementine slices.
  • Fruit: Any type of fruit works on this phyllo dough tart. Try it with mixed berries, peaches, mango, figs, or pineapple.
  • Make it lighter: Omit the cream cheese and powdered sugar, and just use the whipped topping as the “icing.” For homemade options, top it with yogurt whipped cream or whipped coconut cream.
  • Chocolate: Substitute white chocolate with semi-sweet or dark chocolate.
  • Make mini phyllo fruit tarts: Slice the unbaked phyllo into squares and press into a greased muffin tin.

Storage

  • Make ahead: If serving this phyllo tart dessert at a party, you can bake the phyllo and make the frosting the day before. Wait to assemble the tart on the day of your event.
  • Refrigerator: Leftovers will last up to 3 days in an airtight container in the refrigerator.
Phyllo Fruit Tart

More Fruit Dessert Recipes You’ll Love

For more dessert ideas with fruit, plus these five delicious treats to satisfy your cravings!

Skinnytaste High Protein cookbook protein

Prep: 10 minutes

Cook: 5 minutes

Cool Time: 15 minutes

Total: 25 minutes

Yield: 8 servings

Serving Size: 1 /8th slice

  • In a small bowl, combine butter and oil.

  • Place one sheet of phyllo dough on a baking sheet. Brush with butter mixture. Repeat with remaining sheets.

  • Bake at 400°F for 5-7 minutes, or until browned. Cool completely.

  • Meanwhile, beat the cream cheese until smooth. Add powdered sugar, beat well. Fold in whipped topping. Spread over cooled phyllo.

  • Top with fruit.

  • Melt chocolate in microwave in 30 second intervals and drizzle over fruit.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 /8th slice, Calories: 247 kcal, Carbohydrates: 31 g, Protein: 5 g, Fat: 12.5 g, Saturated Fat: 6.5 g, Cholesterol: 22 mg, Sodium: 207.5 mg, Fiber: 2.5 g, Sugar: 17 g

Careers in Nutrition

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#nutrition #nutritionist #nutritionscience #highereducation

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Potatoes and Diabetes: It’s Complicated

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Does the link between white potatoes and diabetes extend to non-fried potatoes without butter or sour cream?

The trouble for white potatoes began in 2006, when the Harvard Nurses’ Health Study, which had followed the diets and diseases of tens of thousands of women for 20 years, found that greater potato intake was associated with a greater likelihood of getting type 2 diabetes. However, of the hundred or so pounds of potatoes Americans eat every year, most are in the deep-fried forms of potato chips, french fries, or other processed products. What happened when they looked specifically at mashed or baked potatoes? They found the same link with diabetes. Okay, but what might potato eaters eat more of? Maybe I should rephrase that: What might meat-and-potatoes people eat more of? Indeed, people who ate more potatoes ate more meat, and we know that animal protein may be associated with increased diabetes risk. But the researchers tried to statistically adjust for that and still found increased risk with potatoes.

Well, what do people put on baked and mashed potatoes? Butter and sour cream. Again, the researchers tried to adjust for other dietary factors like these as well as effectively looking at the ratio between plant and animal fats and whether potato eaters drank more soda or maybe skimped on other vegetables. Yet, still, there seemed to be this association between potatoes and diabetes.

Okay, but that was just one study. By 2015, Harvard researchers had also looked into other cohorts, including the all-male Health Professionals Follow-up Study to complement the all-female Nurses’ studies, and they continued to find a small increased diabetes risk associated with baked, boiled, or mashed potatoes, though french fries do indeed appear nearly five times worse. The authors concluded that potatoes are considered to be a healthy vegetable in dietary guidelines, but the current evidence “casts serious doubts on this classification.” Walter Willett, the chair of Harvard’s nutrition department at the time, went a step further, suggesting potatoes should be siloed up there with candy, as you can see below and at 2:18 in my video Do Potatoes Increase the Risk of Diabetes?.

A meta-analysis of potato consumption and risk of type 2 diabetes published in 2018 combined all six of the prospective studies that had been done to date, and the researchers found about a 20% increase in diabetes risk associated with each serving of potatoes a day, concluding “[l]ong-term high consumption of potato…may be strongly associated with increased risk of diabetes.” But, again, the great majority of the potatoes consumed were fried, and we know deep-fried foods contain all sorts of nasty things, like advanced glycation end-products. The researchers weren’t able to assess french fries versus non-fried potatoes. Even just three servings of fries a week is associated with nearly 20% greater risk of type 2 diabetes, whereas there was only a tiny associated risk with potatoes in general, and that included the fries mixed in.

The world’s largest manufacturer of frozen french fries took issue with this conclusion. Claiming to make one in three fries eaten on planet Earth to the tune of billions of dollars, the company has the money to fund reviews to cast doubt on the science. One review said that the scientific literature should be read with caution because the impact of potatoes on disease risk factors may depend on the foods they’re grouped with as part of a dietary pattern. Indeed, they do have an actual point. Observational studies can never prove cause and effect, and maybe potato consumption—even baked potato consumption—may just be a marker for an unhealthy diet in general. As much as researchers try to adjust for these other factors, as the journal of the Potato Association of America is quick to remind us, it’s not possible to separate the effects of potatoes and fries from the effects of the overall crappy Standard American Diet.

Is there a country where potato consumption is associated with a healthy diet? If potato consumption was still associated with diabetes there, then that would be concerning. Enter a seventh study, but this time out of Iran, where most potato consumption is of boiled potatoes. In fact, those who ate potatoes had the healthiest diets and ate the most whole plant foods—fruits, vegetables, legumes, and whole grains. And though the researchers tried to tease out those other dietary factors, those eating the most boiled potatoes had only half the odds of developing diabetes. This supports the notion that it may be hard to completely separate out just the potatoes. The bottom line, this systematic review concluded, is that we really don’t have “convincing evidence” that the intake of potatoes in general is linked to type 2 diabetes, but we should still probably hold the fries.

Doctor’s Note

This is the first in a five-part series on potatoes. Stay tuned for:

Interested in a sampling of diabetes videos? Check out the related posts below.



Best Health and Fitness Certifications (My Favorites After 17+ Years in the Industry)

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Sharing a roundup of my favorite reputable health and fitness certifications if you’re considering becoming a wellness professional. Check out all of the details below!

Hi friends! How are you? I hope that you’re having an amazing week so far! Mine is PACKED with client calls and podcast interviews, but I’m looking forward to a long, relaxing Easter weekend with the fam.

For today’s post, I wanted to talk a bit about health and wellness certifications, especially now that I’m working my way through two new ones: High Performance Health and Integrative Health Practitioner Level 3.

I LOVE to learn, and over the past 17 years in the wellness industry, I’ve completed quite a few health and fitness certifications. I won’t recap them all again here (they’re all on the About page!), but I definitely have some favorites. 😉

I figured I’d share my top certification options if you’re considering expanding your knowledge in the health and wellness space, teaching fitness, or pursuing a new career.

Whether you want to coach clients, teach classes, dive into functional health, or simply deepen your own knowledge, there are so many incredible programs out there.

Best Health and Fitness Certifications

One of the biggest questions I get is: Where do I even start?

The answer really depends on your goals.

Do you want to:

Work 1:1 with clients?

Teach fitness classes?

Build an online wellness business?

Or simply learn more for yourself and your family?

I’ve broken this down into a few categories to help you find the best fit.

Health Coach / Functional Practitioner Certifications

If you want to help clients get to the root cause of health imbalances, functional lab testing is the BIGGEST gamechanger.

When you can run labs, analyze them, and recommend appropriate protocols, it’s such an incredible way to serve clients on a deeper level.

(Friendly reminder that we don’t diagnose, prescribe, cure, or treat. We’re looking for deficiencies and toxicities—and how we can support the body back into balance.)

Integrative Health Practitioner (IHP) Institute

This is by far my favorite certification.

I’ve completed Level 1 and Level 2, and I’m currently working through High Performance Health and Level 3. I’m not exaggerating when I say that IHP has completely changed my life.

It’s enabled me to help clients in a much deeper capacity, and I’ve also used the testing and protocols on myself and in our family. It was a huge part of my own healing journey.

What I love most about IHP:

It combines Eastern and Western approaches

You learn how to read and interpret functional lab testing

You’re given clear protocols you can actually implement

It’s extremely practical and actionable

If you’re interested in working with clients, running labs, or truly understanding root-cause health, this is the one I recommend again and again.

You can check it out here and use the code FITNESSISTA for a huge discount.

Integrative Health Practitioner Level Two certification reviewIntegrative Health Practitioner Level Two certification review

Functional Diagnostic Nutrition Practitioner (FDNP)

I don’t personally hold this certification, but I have many friends who have completed it and gone on to build thriving online practices.

From what I understand, it’s similar to IHP in that you’re learning how to become a “health detective” and look at patterns within the body using functional labs.

The curriculum and testing options are fairly similar, and the goal is the same: helping clients get to the root cause of what they’re experiencing instead of just managing symptoms. You can check out details here. 

Nutrition Coach Certifications

Please note that this is SO different from a Registered Dietitian.

Only a licensed RD can tell you exactly what to eat or prescribe a specific diet plan. A nutrition coach can provide guidance, education, macro support, and balanced recommendations based on your goals, but cannot prescribe individualized medical nutrition therapy.

Institute of Integrative Nutrition (IIN)

I do not hold this certification, but it’s one that I seriously considered.

One of the biggest perks is that you can specialize based on your interests, whether that’s plant-based nutrition, Paleo, hormone health, or other dietary approaches.

It’s a great option if you’re looking for a broad, holistic introduction to health coaching and want flexibility in how you apply it.

Precision Nutrition

I completed Precision Nutrition a handful of years ago and thought the curriculum was very straightforward and practical.

What I liked most:

Learning how to calculate macros based on individual goals

Understanding nutrient timing and fueling strategies

Diving deeper into specific goals like endurance training or fat loss

Coaching strategies and behavior change

This is a great option if you want a strong foundation in nutrition coaching, especially if your focus is fitness, body composition, or performance. You can learn more here.

Biohacking Certification

High Performance Health (HPH)

I’m currently working through this certification and LOVING it.

It covers topics like:

optimizing cardio capacity

brain health and cognitive function

advanced nutrition strategies

biohacking tools and stacks

taking an already healthy routine to the next level

This is a great option if you’re already in the wellness space and want to go deeper into optimization and performance. Learn more about HPH here.

Little blast from the past from the Zumba days. Bring it baaaack!

Fitness Certifications

If you want to work in a gym, train clients, or teach classes, a fitness certification is essential.

NASM Personal Trainer

I’ve been a NASM-certified personal trainer for many years, and I really appreciated how in-depth and science-based the curriculum is.

It covers:

anatomy and physiology

program design

injury prevention

client assessment

I also have to maintain continuing education credits and CPR certification to stay current, which I think is so important.

This certification truly took my personal training to the next level.

AFAA Group Fitness

This is the group fitness certification I got years and years ago, and it’s the one I’d recommend if you’re considering teaching group fitness.

It focuses on:

class structure

cueing and coaching

safety and modifications

creating an engaging experience

If you love the energy of group classes, this is a great place to start.

Fitness Specialties

If you want to niche down or expand your offerings, specialty certifications can be a great addition.

Some of the ones I’ve completed:

NASM Corrective Exercise

NASM Women’s Fitness Specialist

NASM Weight Loss Specialist

BODYPUMP

These allow you to:

work with specific populations

address injuries or imbalances

create more customized programs

Yoga (RYT)

If you’re interested in teaching yoga, a Registered Yoga Teacher (RYT) certification is the standard.

Beyond teaching, it’s also an incredible personal development experience that deepens your understanding of movement, breath, and mindfulness. Your local yoga studio will likely offer 200 hour certification programs. Get certified at the studio you love!

Barre

Barre is a little different because there aren’t as many widely accepted universal certifications.

If you’re interested in teaching barre, I recommend reaching out to the specific studio where you’d like to teach. Many studios offer in-house training programs.

The best thing you can do is take as many classes there as possible, since each studio tends to have its own unique method and style.

If I could give one piece of advice, it would be this:

Start with something that genuinely excites you.

You don’t have to do everything at once. You don’t need 10 certifications to get started!

One certification can open the door, and you can build from there.

For me, continuing education has been one of the most rewarding parts of this career. It’s allowed me to grow, evolve, and serve others in a much deeper way.

If you’re thinking about diving into the wellness space, I’m cheering you on and if you have any questions about these certifications, I’m always happy to help!

xo

Guide to the Vegan Keto Diet

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The vegan ketogenic diet is one of the most restrictive diets, but it is possible to pull it off while maintaining your sanity, decreasing animal suffering, and improving your health.

𝐑𝐞𝐬𝐨𝐮𝐫𝐜𝐞𝐬

A Comprehensive Guide To The Vegan Ketogenic Diet

Keto Calculator

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​Vegan Keto Porridge

Arugula & Caramelized Onion Salad

Vegetarian Red Coconut Curry

Dairy Free Keto Chocolate Silk Pie

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See more keto recipes, knowledge and tips on the website to keep your weight loss going strong. https://www.ruled.me

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