Dr. Tess Thomas

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Sweat and Sassy is a health and fitness brand serving to help busy Moms reach their optimal health and wellness - through fitness, meal plans and accountability.

03/31/2026

I see this every day.

Women with prediabetes try to lose weight by:
• skipping meals
• barely eating during the day
• cutting all carbs
• grabbing whatever at night
• feeling hungry all day

And then they wonder why:
They can’t lose weight
They snack nonstop
Their energy crashes
Their A1C won’t budge

Because weight loss with prediabetes doesn’t start with restriction.
It starts with structure.

Balanced meals
Better timing
Protein first
Blood sugar stability

When you fix those things first…
the weight starts to come off without fighting yourself.

That’s exactly what we’re doing in the April group.
We start Monday after Easter and I walk you through it step-by-step.

➡️➡️ Comment: APRIL and I’ll send you the details.

If Easter usually throws you off… you’re not alone.This is when most women:• gain weight• snack constantly• feel out of ...
03/31/2026

If Easter usually throws you off… you’re not alone.

This is when most women:
• gain weight
• snack constantly
• feel out of control
• see their blood sugar rise

That’s why I run this group right after Easter.

Three weeks.
Structure.
Simple meals.
Accountability.
Real results.

We start April 6.

➡️➡️ Comment: APRIL and I’ll send the details.

03/30/2026

I know what you’re thinking… “Sardines? Absolutely not.” ❌❌ But here’s the problem: Most women are skipping protein at lunch, relying on coffee, and then wondering why they’re starving by 3pm. It’s not your metabolism. It’s what’s on your plate. This is one of the fastest high-protein lunches I recommend: ✔️ keeps you full ✔️ supports blood sugar ✔️ takes less than 5 minutes ✔️ actually tastes good The trick? Heat + seasoning + lemon. That’s it. ➡️➡️ Comment: SPRING and I’ll send you a 7-day plan that makes meals like this simple. ⸻ Crispy Lemon Sardines (Recipe) 1 tin sardines (in olive oil) 1 tsp olive oil (if needed) ½ tsp smoked paprika ¼ tsp garlic powder Pinch salt Black pepper Red pepper flakes (optional) Fresh lemon juice Fresh parsley (optional) Directions: Drain slightly if very oily. Place sardines on a tray or pan. Sprinkle with paprika, garlic powder, salt, and pepper. Air fryer: 400°F for 5–7 minutes OR pan: Medium heat, 2–3 minutes per side until slightly crispy Finish with fresh lemon juice and parsley. ⸻ Serve with: • arugula + olive oil • cucumbers + tomatoes • whole grain crackers • or over a salad ⸻ Macros (approx) Calories: 220 Protein: 22g Carbs: 0–5g (depending on sides) Fat: 13g . . . .

Most women tell me they’ll start after Easter.So I built something that starts the day after.The April Wellness Group is...
03/30/2026

Most women tell me they’ll start after Easter.

So I built something that starts the day after.

The April Wellness Group is a 3-week reset designed to help you:
Lower blood sugar
Lose 5–7 pounds
Reduce cravings
Feel back in control

We start Monday.

➡️➡️ Comment: APRIL and I’ll send you the details.

Most people wait until “after Easter” to get back on track.So I built something that starts the day after Easter.The Apr...
03/30/2026

Most people wait until “after Easter” to get back on track.

So I built something that starts the day after Easter.

The April Wellness Group begins Monday and runs for 3 weeks.

This is for you if:
• Your blood sugar has been creeping up
• You want to lose 5–7 pounds
• You snack all afternoon
• You feel out of control with food
• You’re tired of starting over every Monday

This is not another extreme plan.

This is structure.

Inside the April group:
✔ Simple weekly meal plans
✔ Blood sugar–friendly recipes
✔ 20-minute workouts
✔ Daily accountability
✔ Education from a Doctor
✔ Support from women doing this together

One woman told me:
"I joined hoping to lose a few pounds. My numbers improved, I lost weight, and my Doctor started talking about reducing medication. I never thought that would happen."

That’s what happens when you:
Eat consistently
Lower sugar spikes
Lose a little weight
Stay accountable

We start Monday — the day after Easter.

If you want more information, click the link below.

Spots typically fill before we begin.

👉 Click below to get all the details:
https://drtessthomas.myflodesk.com/tam34g4btz

03/27/2026

🚨 10 Early Warning Signs of Pre-Diabetes (Don’t Ignore These Symptoms!) 🚨 Most people think pre-diabetes “just shows up” on a lab test. The truth? 👉 Your body often gives you clues long before that diagnosis. Here are 10 signs to pay attention to: 1️⃣ Dark patches on the neck or armpits 2️⃣ Brain fog or forgetfulness 3️⃣ Feeling sleepy after meals 4️⃣ Sudden, intense hunger 5️⃣ Slow wound healing 6️⃣ Frequent urination 7️⃣ Constant thirst 8️⃣ Tingling in hands or feet 9️⃣ Unexplained weight gain (especially belly fat) 🔟 Mood swings or irritability ⚡ These symptoms may seem small on their own, but together they’re warning lights that your blood sugar isn’t balanced. The good news? Pre-diabetes is reversible with the right lifestyle changes. 💡 That’s why I teach women how to steady blood sugar, lose weight without crazy restrictions, and feel like themselves again. ➡️ Comment “SPRING” and I’ll send you my free 7-day meal plan to help balance blood sugar and stay on track. . . . . .

03/27/2026

Let me say this as a Doctor… Healthy food doesn’t work if it’s bland. If your dinners taste like nothing… your family won’t eat it and you’ll be back to making multiple meals (or grabbing snacks later) This version? It’s packed with flavor, still simple, and actually satisfying. ⸻ SLOW COOKER STUFFED CABBAGE (FLAVOR FIXED) Ingredients: • 1 lb lean ground turkey or chicken • 1/2 cup cooked brown rice or cauliflower rice • 1 egg • 3 cloves garlic, minced • 1/2 onion, finely chopped Seasonings (this is the upgrade): • 1 tsp smoked paprika • 1 tsp Italian seasoning • 1/2 tsp cumin • 1/2 tsp coriander • 1/2 tsp crushed red pepper (optional) • 1/2 tsp onion powder • 1 tsp salt • 1/2 tsp black pepper Sauce (don’t skip this): • 1 (24 oz) jar no sugar added marinara • 1 (14 oz) can diced tomatoes • 1 tbsp tomato paste • 1 tbsp olive oil • 1/2 tsp garlic powder • 1/2 tsp oregano • pinch of salt + pepper • 1 large head green cabbage ⸻ Directions (still simple): Boil cabbage leaves 2–3 minutes until soft. Mix meat, rice, egg, garlic, onion, and all seasonings. Roll into cabbage leaves. Layer in slow cooker. Mix sauce ingredients and pour over top. Cook low 6–7 hours or high 3–4 hours. ⸻ Macros (per serving — ~4 servings): Calories: ~330 Protein: 28g Carbs: 18g (lower with cauliflower rice) Fat: 13g Fiber: ~5g ⸻ This is the difference between “trying to eat healthy” and actually sticking to it. Flavor matters. ➡️➡️ Comment SPRING and I’ll send you my 7-day kickstart plan to help balance blood sugar without making separate meals . . .

03/27/2026

And listen — I prescribe GLP-1s. They absolutely have a place. But here’s what people don’t understand… Not everyone needs a medication when their body is still responsive to lifestyle. Because when you learn to: • Build meals that don’t spike your glucose • Eat enough protein to stabilize hunger • Stop the afternoon crashes • Reduce insulin resistance • Lose weight in a sustainable way You’re not just lowering numbers… you’re changing the trajectory of your metabolism. And that matters. Because medication helps manage the problem. Lifestyle helps reverse the direction. Both are tools. But one builds skills that last even if the medication stops. And honestly? Some women WANT to try food first. Some don’t qualify yet. Some don’t tolerate the meds. Some just want control back. None of those are wrong. The goal isn’t Ozempic vs lifestyle. The goal is lower blood sugar and better health. And for many women with prediabetes… food is the first, most powerful place to start. ➡️➡️ Comment SPRING and I’ll send you my 7-day plan to help balance blood sugar and get started. , . .

03/27/2026

You start eating differently. You don’t want the second margarita. You’re not as interested in the late-night apps. You leave dinner feeling… satisfied. And suddenly… things feel off. The same friends you used to split dessert with? Now you’re the “healthy one.” The “boring one.” The one who “changed.” But here’s the truth—as a Doctor, I see this all the time: It’s not just your weight changing. It’s your habits. Your identity. Your standards. And not everyone around you grows at the same pace. Some people will support you. Some people will feel uncomfortable. Some people will try to pull you back into old patterns (without even realizing it). That doesn’t mean you’re doing something wrong. It means you’re doing something different. And different can feel lonely… before it feels empowering. So if your circle feels a little off right now— pause before you quit your progress to “fit back in.” Because the goal was never just weight loss. It was becoming the version of you who doesn’t need food, alcohol, or old habits to feel connected. 💬 Have you felt this shift in your relationships? Tell me below—I read every comment. 🤔🤔 . . .

Address

Atlanta, GA

Telephone

+12158066500

Website

https://drtessthomas.myflodesk.com/budgetfriendly

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