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Metabolic RDs, 807 Waukegan Road Suite 110, Deerfield, IL (2025)

10/21/2025

Protein isn’t just about muscles 💪 It’s also about metabolism!

🥩 When you prioritize high-quality protein, you help your body build lean muscle, burn more fat, and stay satisfied longer.

🍳 Whether from eggs, fish, lentils, or clean protein shakes, protein fuels your body to work smarter, not harder.

✨ Nurture your metabolism with mindful protein choices that support strength, energy, and sustainable weight loss.

10/18/2025

🍽️ 𝗠𝗶𝗻𝗱𝗳𝘂𝗹 𝗣𝗼𝗿𝘁𝗶𝗼𝗻 𝗖𝗼𝗻𝘁𝗿𝗼𝗹: 𝗟𝗶𝘀𝘁𝗲𝗻𝗶𝗻𝗴 𝘁𝗼 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆’𝘀 𝗦𝗶𝗴𝗻𝗮𝗹𝘀

Mindful portion control encourages us to tune in to our body’s natural hunger and fullness cues. This is a skill often overlooked in today’s fast-paced, diet-focused world.

🔬 When we eat mindfully, we allow our body’s regulatory hormones (𝘨𝘩𝘳𝘦𝘭𝘪𝘯 𝘧𝘰𝘳 𝘩𝘶𝘯𝘨𝘦𝘳 𝘢𝘯𝘥 𝘭𝘦𝘱𝘵𝘪𝘯 𝘧𝘰𝘳 𝘧𝘶𝘭𝘭𝘯𝘦𝘴𝘴) to guide our eating behavior. This helps prevent overeating, improves digestion, and enhances our overall relationship with food.

Start practicing today by:
1️⃣ Checking in with your hunger before eating.
2️⃣ Eating slowly, without distractions.
3️⃣ Pausing midway to assess fullness.

✨ 𝗧𝗵𝗲 𝗴𝗼𝗮𝗹 𝗶𝘀 𝗻𝗼𝘁 𝘁𝗼 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁, 𝗯𝘂𝘁 𝘁𝗼 𝗻𝗼𝘂𝗿𝗶𝘀𝗵 𝘄𝗶𝘁𝗵 𝗮𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀.

10/17/2025

Unlock the mysteries of your gut 🌱 with 𝗚𝗜-𝗠𝗔𝗣 — 𝗚𝗜 𝗠𝗶𝗰𝗿𝗼𝗯𝗶𝗮𝗹 𝗔𝘀𝘀𝗮𝘆 𝗣𝗹𝘂𝘀

Your gut health affects everything: digestion, immunity, skin, mood, and more. The GI-MAP uses qPCR technology to quantitatively detect parasites, bacteria, H. pylori (and its virulence factors), fungi, and more — giving your practitioner a clear, data-driven roadmap to healing.

GI-MAP isn’t just another stool test; it’s a powerful diagnostic tool that helps clinicians personalize gut healing protocols, track treatment progress, and address the root of chronic symptoms.

Want to go beyond symptoms and see what’s really going on in your gut? Ask us GI-MAP!

10/13/2025

Sunday Night Meal Prep 🍽️
This week’s line-up: Korean Beef + Broccoli + Basmati Rice 💪

Inspired by the Damn Delicious Korean Beef Bowl (https://damndelicious.net/2013/07/07/korean-beef-bowl/) — a quick, protein-packed meal that tastes like Korean BBQ in under 20 minutes.

🥢 Lean ground beef sautéed with garlic, ginger, coconut aminos & sesame oil
🥦 Steamed broccoli for fiber + micronutrients
🍚 Fluffy basmati rice for balanced carbs & energy

Simple, macro-friendly, and perfect for busy weeks — all prepped in glass & stainless containers for easy grab-and-go lunches.

✨ Pro tip: top with green onion & sesame seeds before serving!

What’s on your meal prep menu this week? Drop it below 👇 — I love getting new ideas from this community!

10/08/2025

☕ Everyone’s Losing It Over the Starbucks “Protein Latte”

But is it actually healthy… or just marketing with muscles? 👀

🔍 What’s Really In It

Starbucks claims up to 27–36g protein in a grande (or 15–18g in the foam).
Sounds impressive — but here’s the catch:

➡️ Protein: From added whey — quality source, but fast-digesting.
➡️ Sugar: Can still hit 25–40g carbs depending on flavor.
➡️ Fat/Fiber: Minimal → not blood-sugar friendly.

So yes, you’re getting protein… but not balance.

⸻

💵 Cost + Convenience

☕ Starbucks Protein Latte
💰 $6–$8 | 💪 27–36g protein
🧠 Convenient but pricey — and often loaded with sugar.

🧋 Nina’s Version
💰 ~$5.50–$6 | 💪 ~30–33g protein
✨ 1 Fairlife Protein Shake (30g) + Starbucks Blonde Iced Coffee
Cleaner, lactose-free, lower sugar.

🏠 DIY at Home
💰 ~$1.75–$2 | 💪 ~32–33g protein
✅ 8oz Fairlife Milk + 1 scoop whey + brewed coffee.
Cheapest + best control = smarter fuel.

⸻

⚖️ How to Make It Metabolically Smart

🥜 Pair with fat or fiber (nuts, chia, fruit + nut butter)
🍳 Don’t skip your meal — protein ≠ breakfast
🧊 Skip syrups or ask for half-sweet
💧 Hydrate — caffeine + protein still stress your system

⸻

🧠 RDN Takeaway

Love the trend, but don’t be fooled — protein coffee isn’t magic.
Real metabolic health comes from balance, consistency, and awareness.

Pair caffeine with protein, fiber, and healthy fats for steady energy + better blood sugar.

So what’s your pick?
☕ The hype drink
🧋 The balanced blend
🏠 Or the DIY that saves your wallet and your metabolism?

10/07/2025

🌿 𝗘𝘃𝗲𝗿 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗲𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆, 𝗯𝘂𝘁 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘀𝘁𝗶𝗹𝗹 𝗳𝗲𝗲𝗹𝘀 “𝗼𝗳𝗳”?

Sometimes, the answers lie beneath the surface. 🧬
The 𝗡𝘂𝘁𝗿𝗘𝘃𝗮𝗹 𝗧𝗲𝘀𝘁 looks deeper by checking how your body is actually using nutrients, how well you’re managing stress, and whether toxins or imbalances might be getting in the way of feeling your best.

It’s not just about what you eat, it’s about how your body processes and thrives with it. 💚

✨ Think of it as a roadmap for your health: personalized, insightful, and science-backed.

If you’ve been feeling tired, foggy, or simply curious about what your body truly needs, the NutrEval Test might be the next step toward clarity and balance.

10/01/2025

📸✨ 𝗣𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗚𝗿𝗼𝘄𝘁𝗵 + 𝗣𝗮𝘁𝗶𝗲𝗻𝘁 𝗜𝗺𝗽𝗮𝗰𝘁

This past weekend I attended the 𝗗𝗶𝗮𝗯𝗲𝘁𝗲𝘀 𝗖𝗮𝗿𝗲 & 𝗘𝗱𝘂𝗰𝗮𝘁𝗶𝗼𝗻 𝗖𝗼𝗻𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗶𝗻 𝗪𝗶𝘀𝗰𝗼𝗻𝘀𝗶𝗻 𝗗𝗲𝗹𝗹𝘀. I’m so grateful to my employer, 𝗝𝗠𝟮𝗛𝗲𝗮𝗹𝘁𝗵, for this opportunity as I work toward achieving my CDCES credential.

From exploring diabetes distress and burnout ➡️ to strategies for listening and normalizing ➡️ to the expanding role of GLP-1s in metabolic health, every session reinforced the importance of pairing evidence-based care with compassion.

💡 Key takeaways:

🔸Ask real questions — “What’s the one thing about diabetes that’s driving you crazy?”
🔸Normalize patient experiences — burnout, distress, and depression each need unique support.
🔸GLP-1s impact far more than weight: they affect the brain, gut, heart, and inflammation pathways.
🔸People living with diabetes face 𝟭𝟴𝟬+ 𝗵𝗲𝗮𝗹𝘁𝗵-𝗿𝗲𝗹𝗮𝘁𝗲𝗱 𝗱𝗲𝗰𝗶𝘀𝗶𝗼𝗻𝘀 𝗲𝘃𝗲𝗿𝘆 𝗱𝗮𝘆 — our role is to help reduce that burden.

I’m excited to bring these insights back to my patients and continue supporting metabolic health with both science and empathy. 💪

09/28/2025

✨ I’m honored to be featured in Good Housekeeping! 📝 In this article, I shared insights on prebiotic fibers and the recommendations for prebiotic fiber. 💚

📗In this article, I said:
"𝑷𝒓𝒆𝒃𝒊𝒐𝒕𝒊𝒄 𝒇𝒊𝒃𝒆𝒓𝒔 𝒉𝒂𝒗𝒆 𝒑𝒍𝒆𝒏𝒕𝒚 𝒐𝒇 𝒑𝒆𝒓𝒌𝒔...𝒕𝒉𝒆𝒚 𝒄𝒂𝒏 𝒃𝒐𝒐𝒔𝒕 𝒅𝒊𝒈𝒆𝒔𝒕𝒊𝒗𝒆 𝒉𝒆𝒂𝒍𝒕𝒉 𝒃𝒚 𝒆𝒂𝒔𝒊𝒏𝒈 𝒃𝒍𝒐𝒂𝒕𝒊𝒏𝒈 𝒂𝒏𝒅 𝒑𝒓𝒐𝒎𝒐𝒕𝒊𝒏𝒈 𝒓𝒆𝒈𝒖𝒍𝒂𝒓𝒊𝒕𝒚. 𝑻𝒉𝒆𝒚 𝒄𝒂𝒏 𝒌𝒆𝒆𝒑 𝒚𝒐𝒖 𝒇𝒖𝒍𝒍 𝒂𝒏𝒅 𝒔𝒖𝒑𝒑𝒐𝒓𝒕 𝒃𝒍𝒐𝒐𝒅 𝒔𝒖𝒈𝒂𝒓 𝒓𝒆𝒈𝒖𝒍𝒂𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝒊𝒏𝒔𝒖𝒍𝒊𝒏 𝒔𝒆𝒏𝒔𝒊𝒕𝒊𝒗𝒊𝒕𝒚."

You can find the full article through this link 🔗 https://www.goodhousekeeping.com/health/diet-nutrition/a64542423/study-fiber-supplements-brain-health/

Here’s a reminder: taking care of your gut isn’t just about gut health. Prebiotic fiber = potential perk for your brain.🌀

09/25/2025

✨ 𝑭𝒊𝒃𝒆𝒓𝒎𝒂𝒙𝒙𝒊𝒏𝒈 is the latest wellness trend — eating way more fiber than the daily recommendation to boost gut health, satiety, blood sugar balance, and more. 🥑🌾🥕

While upping your fiber is great, too much too fast can cause bloating, cramping, and discomfort. The key? 🚰 Hydrate, diversify your sources, and increase gradually.

You can read more about fibermaxxing on the blog here.
🔗 https://www.metabolicrds.com/blog/fibermaxxing-the-gut-healthy-trend-taking-over-wellness

Bottom line: More fiber can do wonders — but balance beats extremes every time. 💚

09/23/2025

🌟 HUGE shoutout to my amazing clients who dropped these 5 ⭐ reviews! Your dedication and progress make me so proud! 💚

Ready to start your own journey? Slide into my DMs for 1-on-1 nutrition consultations or personalized coaching. Let’s make it happen! 🥦✨

09/20/2025

✨ “N𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗯𝗲 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱 — 𝘁𝗵𝗲 𝗯𝗮𝘀𝗶𝗰𝘀, 𝗱𝗼𝗻𝗲 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆, 𝗺𝗮𝗸𝗲 𝘁𝗵𝗲 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲.”

I had the chance to share this insight on the Exam Room Nutrition Podcast (Ep. 112) 🎙️ where we tackled those “one more question” moments patients often ask.

Sometimes, it’s not about giving long lectures. It’s about clear, practical answers people can take home and apply.

You can listen to the whole podcast here and on places where you can find podcasts!
🔗https://www.examroomnutritionpodcast.com/112-quick-nutrition-answers-for-the-one-more-question-patient/

09/19/2025

💥 Featured in 𝙈𝙚𝙣’𝙨 𝙃𝙚𝙖𝙡𝙩𝙝 𝙈𝙖𝙜𝙖𝙯𝙞𝙣𝙚 💥

I had the privilege of being quoted in a recent article about heavy metals in food and supplements. Here’s a snippet:

💬 “O𝘶𝘳 𝘣𝘰𝘥𝘪𝘦𝘴 𝘢𝘳𝘦 𝘦𝘲𝘶𝘪𝘱𝘱𝘦𝘥 𝘵𝘰 𝘩𝘢𝘯𝘥𝘭𝘦 𝘴𝘮𝘢𝘭𝘭 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦𝘴. 𝘛𝘩𝘦 𝘬𝘦𝘺 𝘪𝘴 𝘵𝘰 𝘮𝘪𝘯𝘪𝘮𝘪𝘻𝘦 𝘶𝘯𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘺 𝘢𝘯𝘥 𝘢𝘷𝘰𝘪𝘥𝘢𝘣𝘭𝘦 𝘴𝘰𝘶𝘳𝘤𝘦𝘴.” – Nina Olsen, RDN, CDN, LDN, Founder of Metabolic RDs

(🔗 Full Article: https://www.menshealth.com/.../a64.../heavy-metals-in-foods/)

This is exactly the type of work I do with my male clients—cutting through the noise and giving clear, science-backed guidance so you can:
✅ Optimize hormones
✅ Increase vitality and stamina
✅ Build lean muscle and strength
✅ Support longevity and overall health
✅ Achieve the body you’ve always wanted—without falling for fads or quick fixes

Men’s health deserves real strategies, not gimmicks. If you’re ready to take charge of your performance, body composition, and long-term wellness, let’s talk.

📩 DM me or hit the link in bio to get started.

Metabolic RDs

10/21/2025

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Monday	9am - 4pm
Tuesday	9am - 4pm
Wednesday	9am - 4pm
Thursday	9am - 4pm
Friday	9am - 4pm
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