John Canlas RD

John Canlas RD Help clients with: insulin resistance, diabetes, prediabetes, fatty liver and optimize gut health

www..johncanlasrd.com

10/29/2025

Worried about SNAP/Food stamps/Calfresh benefits running out?
Simply go to calfresh website (search calfresh) and at the top of the page is link that will lead you to food banks around your zipcode.
Besides food banks, senior centers and churches provide hot meals and/or grocery bags w food.
Find the closest senior center or church and ask them what kind of services they offer.

Your "natural" smoothie might not be healthier than your protein bar."Natural" foods can be part of a healthy diet - but...
10/28/2025

Your "natural" smoothie might not be healthier than your protein bar.
"Natural" foods can be part of a healthy diet - but most people think natural means always good.
Good depends on your goals and what type of nutrients, calories you are putting in your body.
Save this for the next time someone say "processed = bad" ✅️

Everyone want to go on a diet, get on meal plans to lose weight.But here's the truth - you can't out diet your thoughts....
10/24/2025

Everyone want to go on a diet, get on meal plans to lose weight.
But here's the truth - you can't out diet your thoughts.
You can't out meal prep your the emotions inside you.
I made this post because this week I've seen a pattern with clients I work with last week on wanting help w their nutrition but clearly after talking to them and seeing their history, something else also needs to be addressed- their depression, addressed, bipolar, anxiety.
Therapy helps you build the foundation nutrition needs to work on:
✅️ less ruminating ➡️ fewer "screw it" moments
✅️ better mood and regulation ➡️ less sabotage
✅️ better perspective ➡️ more compassion for yourself


If you only eat well Monday–Thursday…that’s just 57% of the week.You don’t need to overhaul your weekends —you just need...
10/10/2025

If you only eat well Monday–Thursday…
that’s just 57% of the week.

You don’t need to overhaul your weekends —
you just need to stop erasing all your weekday wins.

✅ Eat one balanced meal before going out.
✅ Get some protein + fiber in at breakfast.
✅ Move a little.
✅ Drink some water between drinks.

That’s it.
No extremes. No restarts. Just balance.

🧠 Goal: Be consistent enough that Monday doesn’t feel like a comeback.

10/08/2025

If I had a dollar for everytime I get asked:
💡 what's the best diet to _____
💡 what foods should I eat to lose weight?
Most people dont consume enough fruits and vegetables in their diet.
They can help increase satiety which helps w fullness and hunger.
If someone tells you there are magic combinations of food. There are no magic foods.
✅️ stay consistent
✅️ eat mostly minimally processed foods
✅️ get help if you get stuck

Most people chase or want motivation to reach their goals.But ignore the environment that's holding them back.Small twea...
10/02/2025

Most people chase or want motivation to reach their goals.
But ignore the environment that's holding them back.
Small tweaks ➡️ big changes.
Save this if you needed the reminder.
🔑 Question for you: what's one small change you can make to your environment this week? Drop it below ⬇️

🚨 Prediabetes doesn’t have to be your future.The good news? With the right habits, you can reverse it.Here are 5 powerfu...
09/08/2025

🚨 Prediabetes doesn’t have to be your future.
The good news? With the right habits, you can reverse it.

Here are 5 powerful habits I teach my clients:
✅ Protein + fiber at every meal
✅ Daily movement (doesn’t have to be the gym)
✅ Build muscle to improve insulin sensitivity
✅ Maintain a healthy weight range (not chase a single number)
✅ Focus on real, minimally processed foods

Small shifts → BIG changes for your blood sugar and long-term health.

💬 Which of these habits feels easiest to start with today? Comment below ⬇️

Address

Concord, CA

Opening Hours

Monday 9am - 2pm
Tuesday 9am - 5pm
Wednesday 11am - 4pm
Thursday 9am - 4pm
Friday 10am - 2pm

Telephone

+19096551719

Website

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