Miss Donna's True to Life Nutrition

Miss Donna's True to Life Nutrition Donna Leen W. Telephone Number | (074) 246-1098

www.truetolifedietitian.com
www.truetolifedietitian.com/balanced-portions

Lorena
Registered Nutritionist-Dietitian
Certified Sports Nutrition Coach
Clinic schedule:
MONDAYS 8am to 10pm (online) ; 10am to 1pm (in-person)
truetolifedietitian@gmail.com

Rice isn't the enemy. Balance is the real key.
12/12/2025

Rice isn't the enemy. Balance is the real key.

11/12/2025

Sweetness isn’t the best indicator of blood sugar impact. Total carbs and serving size matter more.

Got questions about diabetes-friendly eating? Drop them below!



JUICED vs BLENDED FRUITSSame fruits, different health effects.Blended fruits keep the fiber, help stabilize blood sugar,...
10/12/2025

JUICED vs BLENDED FRUITS

Same fruits, different health effects.

Blended fruits keep the fiber, help stabilize blood sugar, support gut health, and keep you full longer.

Juiced fruits remove fiber, making sugars easier to absorb. It is great for a quick nutrient boost, but not ideal if you want stable energy or gut-friendly choices.

A 2025 Northwestern study even showed that juice-only diets can shift the microbiome in just 3 days increasing inflammation-linked bacteria.

So what’s the verdict?
For everyday health and better blood sugar control ➡ BLEND or better yet WHOLE FRUITS
For occasional quick nutrients ➡ JUICE (in moderation)

Share this to someone you know who juices a lot. ☺

Sardaro, M. L. S., Grote, V., Baik, J., Atallah, M., Amato, K. R., & Ring, M. (2025). Effects of Vegetable and Fruit Juicing on Gut and Oral Microbiome Composition. Nutrients, 17(3), 458. https://doi.org/10.3390/nu17030458

Some foods look “bad” when you only check the Glycemic Index (GI), like watermelon and carrots because GI is based on ea...
09/12/2025

Some foods look “bad” when you only check the Glycemic Index (GI), like watermelon and carrots because GI is based on eating 50g of pure carbohydrates, which isn’t how we eat in real life.

When you look at the Glycemic Load (GL), which accounts for actual portion size, these foods turn out to have a low impact on blood sugar.

On the other hand, foods like brown rice may have a moderate to high GI, but because we eat larger portions with more carbs, the GL becomes high, meaning blood sugar still rises significantly.

Read the slides so you can understand it better. Let me know in the comments if you need more details. 👇🏻



😤No, I will not share recipes within that ₱500-peso budget. Filipinos are resilient, pero napapagod din tayo. Our creati...
08/12/2025

😤No, I will not share recipes within that ₱500-peso budget. Filipinos are resilient, pero napapagod din tayo. Our creativity in the kitchen should not be used as a band-aid for systemic problems.

Kung ang Noche Buena (a once-a-year celebration of family, faith, and togetherness) is reduced to “pwede na ’yan,” then we are normalizing a standard of living that no Filipino should have to settle for.

As a dietitian, I believe families deserve nutritious, complete, and dignified meals, not survival-mode menus. Ang dapat nating pinoprotektahan ay kalusugan, culture, and quality of life. Hindi ang narrative na sapat na ang kakarampot para sa isang mahalagang araw gaya ng pasko.

We can be resourceful, yes. But we also deserve better options, fair prices, and a food system that supports true nourishment. Hindi bare minimum. 😡

Because Noche Buena should feel like a celebration… not a compromise. 😒



𝘾𝙊𝙍𝙉𝙀𝘿 𝘽𝙀𝙀𝙁 𝙎𝙃𝙊𝙒𝘿𝙊𝙒𝙉: Which brands are better? Not all corned beef is created equal! I reviewed 11 popular brands and co...
07/12/2025

𝘾𝙊𝙍𝙉𝙀𝘿 𝘽𝙀𝙀𝙁 𝙎𝙃𝙊𝙒𝘿𝙊𝙒𝙉: Which brands are better?

Not all corned beef is created equal! I reviewed 11 popular brands and compared their calories, fat, saturated fat, protein, and sodium.

🔴 High Risk (Use Occasionally)

These brands are highest in saturated fat and/or sodium; and are best for occasional consumption, especially if watching cholesterol or BP.

Delimondo
Purefoods
SM Bonus

🟡 Mid-Range (Okay for Most People)

These brands have moderate calories, moderate fat content

Argentina
Highlands Gold
Lucky 7
Chunkee – Lowest sodium but high sat fat

🟢 Better Picks (Lower Fat + Lower Calories)

These are the most balanced options:
CDO – Low calorie, low sat fat
Highlands Classic – Low sat fat, good protein
Star – Low saturated fat
Bingo – Lowest calories & fat (but also lowest protein)

BUT IT SHOULD BE NOTED THAT:
Corned beef is always salty and usually high in saturated fat, so portion control matters more than the brand. But if you want the most heart-friendly options, look for lower saturated fat more than anything else.




𝙍𝙀𝙂𝙐𝙇𝘼𝙍 𝙑𝙎 𝙇𝙀𝙎𝙎 𝙎𝘼𝙇𝙏 𝙎𝙊𝙔 𝙎𝘼𝙐𝘾𝙀: Small swap but big difference!When it comes to soy sauce, the difference isn't just the ...
06/12/2025

𝙍𝙀𝙂𝙐𝙇𝘼𝙍 𝙑𝙎 𝙇𝙀𝙎𝙎 𝙎𝘼𝙇𝙏 𝙎𝙊𝙔 𝙎𝘼𝙐𝘾𝙀: Small swap but big difference!

When it comes to soy sauce, the difference isn't just the cap or label color. The low-sodium version of Kikkoman has 43% less sodium than the regular one --- making it a smarter choice for your heart, blood pressure, and overall health.

Both versions taste great, but choosing the less-salt option helps reduce your daily sodium intake without sacrificing flavor. Suitable for those managing hypertension, kidney concerns, or anyone who simply wants their meals a little healthier.

Next time you're in the grocery store, take a quick look at the label and check the "mg" of sodium per tablespoon. This may apply to all condiments like ketchup, patis, oyster sauce, and others. For sure, this simple swap can have a big impact in the long run.

Swipe through the carousel to see the quick comparison and tips!

👉🏻This post is not a paid advertisement.

Ready, Set, Prep! New Year, healthier habits - the Filipino way! Start 2026 with a meal prep system that works for our e...
05/12/2025

Ready, Set, Prep!

New Year, healthier habits - the Filipino way! Start 2026 with a meal prep system that works for our everyday ingredients, budget, and busy Pinoy lifestyle.

In this 3-hour beginner-friendly webinar, you’ll learn:
✅ How to meal prep using common local & Filipino ingredients (rice, chicken, fish, veggies, ulam staples)
✅ Balanced meals and portioning adapted for typical Filipino plate (I gotchu!)
✅ Budget-friendly grocery & pantry strategies that work here in the Philippines
✅ Food storage, prepping and packing tips even for small kitchens or limited fridge/freezer space

This webinar also includes: Webinar recording, lecture notes, easy-to-use templates and printables for Filipino meal planning

📅 Date: December 27, 2025
🕒 Time: 3PM to 6PM
💻 Online via Google Meet
💵 Registration: ₱450 for followers and early bird (until Dec 15) ; ₱550 regular rate (Dec 16 to 26)

This webinar suits busy professionals, students, parents or anyone who wants a practical, realistic approach to healthier eating without sacrificing our Pinoy taste (and budget).

👉 Registration Link https://forms.gle/gSWVQBLf8jihzkTS9

Let's start 2026 the healthier and mas tipid way!

Ready, Set, Prep! Your New Year Meal Prep Kickstart!New year, new habits nga ba? Start 2026 strong by learning how to me...
03/12/2025

Ready, Set, Prep! Your New Year Meal Prep Kickstart!

New year, new habits nga ba? Start 2026 strong by learning how to meal prep the easy, practical, and stress-free way (even if you've never done it before).

In this 3-hour beginner-friendly webinar, you'll discover:
☝🏻How to plan, portion, and prep your meals like a pro
✌🏻Simple, balanced, budget-friendly meal ideas and recipes
👌🏻Food storage tips to keep meals fresh and safe as well as quick tricks to save time, money, and energy

BONUS: All participants get printables and access to the webinar recording so in case you cannot attend it live, I still got you! See poster for the list of webinar inclusions.

Date: December 27, 2025
Time: 3:00PM to 6:00PM
Online via Google Meet
Registration:
P450.00 for my previous clients and Facebook followers
P450.00 Early bird until December 15, 2025
P550.00 Regular rate from December 16 to 26, 2025

Seats are limited so secure your spot now!

Register here: https://forms.gle/gSWVQBLf8jihzkTS9

This webinar is perfect for busy professionals, students, parents, or anyone who wants to eat healthier in 2026! Hope to see you soon!

30-YEAR-OLD FITNESS INFLUENCER DIES MID-EXPERIMENT AFTER EATING 10,000 CALORIES A DAY FOR SEVERAL WEEKS☝🏻The coach was D...
28/11/2025

30-YEAR-OLD FITNESS INFLUENCER DIES MID-EXPERIMENT AFTER EATING 10,000 CALORIES A DAY FOR SEVERAL WEEKS

☝🏻The coach was Dmitry Nuyanzin, a 30-year-old Russian fitness influencer.

🧐 WHAT HAPPENED?
1. He undertook a “binge-eating challenge” in which he consumed around 10,000 calories a day for several weeks, intending to rapidly gain weight (reportedly more than 50 pounds), before using that as the baseline for a dramatic weight-loss transformation to promote his new fitness program.

2. Over the course of about a month, he gained nearly 30 pounds.

3. His diet during that period involved very high-calorie, high-cholesterol foods: dumplings with mayonnaise, pastries, pizzas, burgers, and snacks.

4. He reportedly began feeling unwell: he cancelled training sessions and informed friends he planned to see a doctor. Then, tragically, he died in his sleep of cardiac arrest.

⚠️ WHY THIS 'STUNT' WAS DANGEROUS

☝🏻Rapid, massive overeating (especially of calorie-dense, high-fat, high-cholesterol foods) puts serious strain on the body. As his weight surged, his heart had to work much harder to pump and circulate blood.

✌🏻The dramatic weight gain (with the intention of later a drastic loss) provides an extreme “body experiment” that ignores the metabolic and cardiovascular stress of such drastic changes.

💡 WHAT SHOULD WE LEARN FROM THIS CASE

This tragic case is a powerful illustration that calories are not equal. What you eat matters as much (or more) than how much. A 10,000-calorie diet made up of mostly junk/high-fat foods can be deadly.

It underscores the danger of extreme diets or “challenges” meant for transformations, especially if they’re not medically supervised.

As dietitians, we’re in a position to advocate for sustainable, balanced, nutrient-dense eating supporting long-term health and preventing metabolic or cardiac stress; rather than sensational, high-volume calorie swings.

📝TRUST ONLY A REGISTERED NUTRITIONIST-DIETITIAN

Screenshot from People Magazine

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La Trinidad
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About Donna

Well, to begin with, I am a person who is not contented with where I am and what I have already become. With my young age, I could not agree more that I have been through a lot compared to my friends. I had my ups and downs, courage and fears, and faith and unbelief.

I was a licensed dietitian as early as 19. I had to wait for a year before I could get my license, so I had to look for a job. I loved writing so much that I applied as an online content writer and was hired. My online jobs got bigger and broader. I had been employed as an online dietitian, a virtual assistant, a social media manager, a data encoder, and so on. Then, I got bored with that life – sleeping at 8 o’clock in the morning and waking up late in the afternoon to start working, so I tried to teach myself how to bake. There were orders here and there. My business bloomed in three-month time. While I was juggling my online activities and baking, I needed more so I decided to enroll professional education units. I took the licensure exam and gratefully I passed. I had two licenses in my pocket – as a dietitian and as a teacher. But I felt incomplete. I wanted a “real” job – something that inspires me to wake up in the morning, wearing formal clothes, working on an office table, getting out of the house. Luckily, I got employed shortly before my 20th birthday. I was very eager to look for a job! I thought I was ready! But I was not…

I was then hired as a dietitian who will focus on the newly-established clinical nutrition services at a hospital in the city I am living in. At first, I felt like I was a disaster. I was dumbfounded. I was weak and vulnerable. I was questioned about my capabilities, my learnings, and understanding of what my purpose is. I have cried… a lot. My first year working in the “real” world was happening in real life. I could not make excuses. Many times I wanted to quit, but people encouraged me not to. People saw something in me. I had to prove those people who belittled me that I will not leave. That I had more to give! I worked and worked. I had to face the trials by myself. Years went by, and there are still a few who judges me, but this time, I did not care as long as I know where my feet are standing on and where it did not belong.

A year after, I got bored. I needed something to do to pass the time. So, I opened up a baking supply store as I was a baking addict. After roughly four months, I had to close it. Baking was not yet a booming hobby or business here in Baguio in that period of time. I was frustrated – the money, the time, the effort all went to waste. I continued baking. This time, I was dividing my time to work, baking, and a part-time job as a resource speaker.