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.

03/03/2026

If I could pick one food most of my patients should eat more of…

It would be salmon.

And no, it’s not because it’s trendy. It’s because it works.

Here’s why I recommend salmon to my patients (especially those working on weight loss, insulin resistance, high cholesterol, or high blood pressure):

✔️ High-quality protein
Salmon helps preserve muscle while losing fat. Muscle is your metabolic engine. The more you protect it, the better your blood sugar responds.

✔️ Omega-3 fats
These support heart health, lower inflammation, and improve triglycerides. Most of my patients don’t get nearly enough.

✔️ Blood sugar stability
Protein + healthy fats = fewer spikes and crashes. That means less 3pm cravings and less “I need something sweet” energy.

✔️ Satiating
Salmon keeps you full. When you’re full, you make better decisions. Period.

✔️ It’s simple
Pan sear it. Bake it. Air fry it. Add it to a salad. Put it in a bowl. It doesn’t have to be fancy to be effective.

You don’t need complicated.
You need consistent.

Salmon is one of those foods that quietly improves labs when you eat it regularly.

If you want more simple, Doctor-approved meal ideas that actually move the needle…

➡️➡️ Comment WINTER and I’ll send you my Winter Plan ❄️

03/03/2026

If you think gestational diabetes is “just about blood sugar,” think again.

It doesn’t just affect glucose.

It increases the risk of high blood pressure.
It raises the risk of preeclampsia.
And it can impact both mom and baby long term.

As a Doctor, I want women to understand this:
Pregnancy is not the time to ignore insulin resistance — it’s the time to manage it intentionally.

The good news?
Nutrition, movement, and blood sugar awareness make a difference.

If you want a simple plan to support stable blood sugar (during pregnancy or beyond),

✨SHARE THIS✨

and then comment

➡️➡️ WINTER and I’ll send you my free guide. ❄️

03/02/2026

I cannot wrap my head around the fact that there are people who meal prep beautiful salads… and sabotage them with bottled dressing.

You grilled the chicken.
You chopped the veggies.
You added the avocado.

And then you pour bottled dressing all over it.

As a Doctor who helps women lower A1C and lose weight, I see this all the time.

It’s not the salad.
It’s what’s sitting on top of it.

Most bottled dressings — even the darker “balsamic” ones —
✔ contain added sugar
✔ use cheap inflammatory oils
✔ have 120–160 calories in just 2 tablespoons
✔ and most people pour 3–4 without realizing it

If you’re going to meal prep, let’s do it right.

Here’s my blood-sugar-friendly darker dressing:

🥗 Doctor-Approved Balsamic Dijon Dressing
• ¼ cup extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon raw honey (optional)
• 1 small clove garlic, minced
• Pinch sea salt + cracked pepper

Shake in a mason jar until combined. Store in the fridge up to 5 days.

Macros (per 1 tablespoon serving – approx 8 servings total):
Calories: ~70
Fat: 7g
Carbs: 1–2g
Sugar:

03/02/2026

SAD LUNCH SERIES 🥡

Nothing is Pinterest perfect around here.
We deal with what we’ve got.

Today’s sad lunch?

Leftover Indian 🇮🇳

Chicken tikka
Butter paneer

All the good stuff.

But here’s the swap 👇

Instead of loading up on white rice…
I used cauliflower rice.

Same flavor.
Same comfort.
WAY less blood sugar spike.

And before someone says,
“But Doctor, I love ❤️ rice.”

I know.

This isn’t about never having rice again.
It’s about knowing when to swap so your glucose doesn’t rollercoaster all afternoon.

If you love Indian, Thai, Chinese — any cuisine built around rice — this is one of the simplest ways to:

✔ Lower the carb load
✔ Increase volume
✔ Stay full longer
✔ Avoid the 3pm crash

Nothing fancy.
Nothing aesthetic.
Just strategic.

This is how women in my groups lower their A1C without giving up the foods they love.

Want the simple framework I use with my patients?

➡️➡️ Comment WINTER and I’ll send you the free plan. ❄️

⸻I’m not anti–cinnamon roll.I’m anti–blood sugar rollercoaster.This version keeps the joy… and fixes the spike.🌀 Blood-S...
03/02/2026

⸻

I’m not anti–cinnamon roll.
I’m anti–blood sugar rollercoaster.

This version keeps the joy… and fixes the spike.

🌀 Blood-Sugar-Friendly Cinnamon Rolls

(Makes 6 rolls)

Dough:
• 1 cup almond flour
• ½ cup oat flour
• ½ cup plain Greek yogurt
• 1 egg
• 1 tsp baking powder
• 1 tsp vanilla
• Pinch salt

Mix until a soft dough forms. If sticky, add 1–2 tbsp oat flour.

Roll between parchment into a rectangle.

⸻

Filling:
• 2 tbsp melted butter
• 2 tbsp coconut sugar (or monk fruit blend)
• 1 tbsp cinnamon

Brush butter over dough. Sprinkle cinnamon + sweetener evenly.

Roll tightly into a log. Slice into 6 pieces.

Bake at 350°F for 18–22 minutes until golden.

⸻

Protein Icing:
• ¼ cup Greek yogurt
• 1 tbsp cream cheese (softened)
• 1 tsp maple syrup or monk fruit
• Splash vanilla

Whisk until smooth. Spread lightly over warm rolls.

⸻

Approx Macros (per roll):

Calories: ~185
Protein: 9–11g
Carbs: 14g
Fiber: 3g
Fat: 11g

Pair with eggs or a side of cottage cheese and you’ve got a stable, satisfying breakfast.

⸻

You don’t need to eliminate your favorite foods.

You just need to structure them better.

➡️➡️ Comment: WAFFLE and I’ll send you my 15-minute breakfast guide that keeps glucose steady and mornings calm.

03/02/2026

Hot take: if you’re starving by 10am after eggs for breakfast, it’s not because you “lack willpower.”

It’s not a character flaw.
It’s not that you’re weak.
And it’s definitely not that you “just need to eat less.”

It’s because eggs alone are not a complete blood-sugar strategy.

Yes, eggs have protein.
But if you’re eating 1–2 eggs by themselves, that’s maybe 12–14 grams of protein.

That’s not enough for most women over 40 trying to:
• lower A1C
• lose weight
• manage insulin resistance
• avoid the 10am snack spiral

What happens next?

Your blood sugar rises… then drops.
Your body asks for fast fuel.
And suddenly you’re in the breakroom looking for carbs.

Not because you’re out of control.

Because you’re under-fueled.

The fix isn’t skipping breakfast.
It’s building it correctly.

Think:
✔ 25–35g protein
✔ Fiber
✔ Volume
✔ A little healthy fat

Eggs can stay.
They just need backup.

Here are simple ways to bring the protein up to that 25–35g sweet spot:

• Add ½–1 cup egg whites to your whole eggs (no one will notice, protein doubles instantly).
• Pair with ¾–1 cup Greek yogurt on the side.
• Add ½ cup cottage cheese (savory bowl with everything bagel seasoning works great).
• Throw in 3–4 oz leftover chicken or turkey sausage.
• Sprinkle h**p seeds or chia seeds into a yogurt side for bonus protein + fiber.
• Make a quick high-protein toast with eggs + smashed white beans underneath.
• Do eggs + black beans + salsa for a fiber boost that stabilizes blood sugar.

Now you’re not just eating eggs.

You’re building a breakfast that:
✔ Keeps you full
✔ Protects your muscle
✔ Prevents the 10am crash
✔ Helps your A1C actually move

Eggs aren’t the problem.
Eating them alone is.

➡️➡️If you want the exact 15-minute breakfasts my patients use to stay full until lunch, comment WAFFLE and I’ll send you details on how to download the guide. 💛

03/02/2026

Things I stopped buying once I understood insulin resistance (starting with 🧇 waffles).

Most people think this is harmless. It’s not.

It’s not about one waffle.
It’s about refined flour + syrup + no protein = blood sugar spike → crash → cravings by 10AM.

After 24 years as a Doctor, I can tell you…
“Eating healthy” isn’t the same as eating in a way that stabilizes glucose.

So we don’t skip waffles.
We upgrade them.

Here’s the version we make at home:

⸻

🧇 Blood-Sugar-Friendly Protein Waffles

Ingredients (makes 2 waffles):
• 1/2 cup oat flour
• 1/4 cup cottage cheese
• 1 egg
• 1 tsp baking powder
• 1 tsp vanilla
• Pinch cinnamon
• Splash almond milk (to thin)

Blend until smooth.
Cook in waffle iron 3–4 minutes until golden.

Top with:
• Fresh berries
• 1–2 tbsp Greek yogurt
• Light drizzle pure maple syrup (optional)
OR nut butter for even steadier glucose.

⸻

Approx macros (per serving, without toppings):
Calories: ~230
Protein: 15–18g
Carbs: 24g
Fiber: 3g
Fat: 8g

Add Greek yogurt + berries and you’re easily at 25g protein.

⸻

You don’t need to give up breakfast foods.
You just need to balance them.

➡️➡️ Comment WAFFLE and I’ll send you my 15-minute breakfast guide with quick swaps that actually support A1C and weight loss.

Address

Atlanta, GA

Telephone

+12158066500

Website

https://drtessthomas.myflodesk.com/budgetfriendly

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