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.

02/03/2026

Prediabetic moms aren’t “eating less” to lower A1C anymore… they’re doing THIS instead.

As a Doctor, here’s what I see over and over:

Most women with prediabetes are already undereating during the day.
Skipping breakfast.
Grabbing a light lunch.
Then white-knuckling cravings by 4–6 PM.

And it backfires.

Blood sugar swings harder.
Cravings get louder.
A1C quietly creeps up — even when calories are lower.

What actually works isn’t eating less.
It’s eating differently.

✔️ Protein at every meal
✔️ Pairing carbs with fiber and fat
✔️ Front-loading nourishment earlier in the day
✔️ Simple movement after meals (not more workouts)

That shift alone smooths glucose curves, reduces cravings, and makes weight loss possible again — without restriction or burnout.

This is exactly what I teach inside my 7-day winter meal plan — real meals, mom-friendly, blood-sugar-stable.

👉 Comment: WINTER and I’ll send it to you. .

02/03/2026

As a Doctor, I see this all the time:
You show up hungry, trying to be “good,” and the table is bread, chips, and dessert. 🧁

So instead of stressing—or pretending you’re not hungry—suggest one of these.

They’re crowd-friendly.
They don’t scream “diet food.”
And they actually help keep blood sugar steady.

✌🏼Save this for parties, potlucks, church events, and weekends when food decisions get messy.

Here’s a Doctor-approved, party-safe 🎉 Top 10 you can confidently suggest—nothing awkward, nothing “diet-y,” and all blood-sugar-friendly:

1. Veggie tray + protein dip (Greek-yogurt ranch or hummus)
→ Fiber + protein = fewer spikes
2. Charcuterie board (protein-forward)
Cheese, nuts, olives, a little fruit — go heavier on protein than crackers
3. Deviled eggs
Always disappear. Zero drama. Very stabilizing.
4. Chicken or turkey meatballs
Easy finger food, high protein, universally loved
5. Bean-based salad (chickpea, lentil, or white bean)
Fiber does a lot of the work here
6. Soup or chili (brothy or bean-based)
Warm, filling, and naturally portion-controlled
7. Caprese skewers (mozzarella, tomato, basil)
Looks fancy, eats clean
8. Roasted nuts or spiced mixed nuts
Healthy fats + protein = crowd favorite snack swap
9. Stuffed mini peppers (cheese, beans, or ground turkey)
Crunchy, colorful, kid- and adult-approved
10. Prosciutto & Peach Crostini (with basil + honey drizzle)
→ Protein + fat slow the carb hit, and a little sweetness goes a long way

➡️➡️ Ready to reset this winter?
👉 Comment WINTER for my 7-day meal plan.

02/02/2026

Most people think chicken noodle soup is just a “sick day food.”
But when it’s built correctly, it’s one of the easiest ways to get protein, fiber, hydration, and blood-sugar stability in one bowl.

Here’s how I make it 👇

🍲 Blood-Sugar-Friendly Chicken Noodle Soup

Ingredients
• 1 tbsp olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 3 cloves garlic, minced
• 8 cups low-sodium chicken broth
• 2 cups cooked shredded chicken (rotisserie works)
• 1–1½ cups whole-grain or chickpea noodles
• 1 tsp dried thyme
• ½ tsp black pepper
• Salt to taste
• Optional: fresh parsley or lemon juice

Directions
Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and celery until softened, about 5–6 minutes. Add garlic and cook 30 seconds. Pour in broth, add thyme and pepper, and bring to a gentle boil. Stir in chicken and noodles, then reduce to a simmer and cook until noodles are tender. Finish with salt, parsley, and a squeeze of lemon if desired.

Per serving (makes ~4 servings)

Calories: ~280
Protein: ~26 g
Carbs: ~24 g
Fiber: ~5 g
Fat: ~8 g

✨ Why this works: protein from chicken, fiber from veggies and better noodles, and zero ultra-processed junk.

Want 21 different soups built the same way—comforting, filling, and blood-sugar smart?

➡️➡️ Comment “SOUP” and I’ll send you the link to grab my full 20+ soup recipe collection 🍲💙

02/02/2026

I stopped saying ‘We’re not buying that snack’ every time I grocery shopped with my kids…
and what I do now has completely stopped the whining and the blood sugar spikes.

Because constant no’s don’t teach regulation—they teach rebellion.

Instead of banning snacks or turning the grocery store into a lecture, I changed the framework.

I stopped asking, “Is this allowed?”
And started asking, “What does this need to be paired with?”

Carbs weren’t the problem.
Naked carbs were.

Now we build snacks the same way I teach my prediabetic patients to build meals:
• Add protein
• Add fiber
• Add fat

That one shift keeps blood sugar steady, energy stable, and cravings quiet—without power struggles in aisle 7.

This is exactly what I teach inside my programs, because managing blood sugar shouldn’t mean raising kids who fear food or parents who dread the grocery store.

👉 Comment WINTER to grab my 7-day meal plan and see how this works in real life.

02/02/2026

If you’ve been told you’re prediabetic and your first thought was,
“Great… now I have to cook something different for myself,”
this is for you.

As a Doctor who treats blood sugar every day, I don’t teach restriction or perfection.
I teach family-friendly meals that keep glucose steady and still get eaten.

No special food.
No separate plates.
No nightly burnout.

That’s exactly why I created my 7-Day Winter Meal Plan — real meals, simple swaps, and blood-sugar-smart combinations that work in real homes with real kids.

👇👇
Comment: WINTER to grab the 7-day meal plan and get started without making two meals

Address

Atlanta, GA

Telephone

+12158066500

Website

https://drtessthomas.myflodesk.com/budgetfriendly

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