Amy M. RDN Nutrition LLC

12/11/2025

I’ve never met a diet that actually worked.
Other than just a straight-forward healthy eating pattern…that looks different for everyone.


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12/08/2025

You don’t have to cut your carbs all season or rely on pale-in-comparison dessert options. In fact, most low carb desserts still have 15 grams of carbs per serving, which is what is recommended for a snack. So whether you’re cutting carbs, or using low carb, you can definitely find a way to stay in the Holiday spirit while still managing blood sugar.
What I’d recommend is to get your Holiday on by using those foods & flavors of the season in your everyday meals/snacks!

This fiber-rich Gingerbread baked oatmeal for example, is full of blood sugar balancing nutrients AND spices like cinnamon & ginger. Topped with a Greek yogurt icing drizzle, it’s a festive way to wake up & fuel.❤️💚

Warm spices like cinnamon, nutmeg, or cloves pair well with baked goods. Ginger is just delish in a tofu & veg stir fry or as a spicy after-meal tea.

How do you use seasonal spices?


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12/03/2025

A great gift to yourself would be amazing, nourishing foods to balance blood sugar, improve health, promote healthy weight maintenance or loss.❤️🎅
Soluble fiber is an excellent way to help keep that gut environment happy for benefits like better blood sugar & appetite regulation. Apples, oats & barley are 3 great sources of soluble fiber.

So add some apples to your oatmeal, diced up in a salad, or as a quick snack dipped in 1 tbsp peanut butter. Or add some oats to your lentil (or meat!) loaf, prep some overnight oats for breakfast, or bake a batch of breakfast oatmeal cookies. Barley goes great in an easy slow cooker full of vegetable soup.
So many choices, friends, to get in those good-for-you carbies. Your gut & tastebuds will thank you.


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12/03/2025

Key takeaways:
•Eat enough throughout the day to stave off intense hunger & food cravings.
•Build & balance your meals in a way that also does the above.☝️
•Little nibbles add up. Be intentional with your snacks & try to avoid the grazing habit.
•Food rules only work temporary. That’s why diets become roller coaster rides of success/failure.
Building new habits is tough. But know this, you’re tougher…and maybe you’ve just been focusing on the wrong habits!


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12/01/2025

Nothing strange about this advice, but it’s usually overlooked. And sure, protein is important, but a focus on PLANTS can really take you far for blood sugar & weight management, plus overall health.

Let veggies play the biggest role in most of your plate-building! Today was a homemade tomato soup made with canned tomatoes + frozen onion + veg broth & cashew cream. Veggies (both starchy & non-starchy) are a super good way to maximize those meals!🫶 How do you build your meals using veggies?


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11/27/2025

Let’s remember that a healthy diet does allow you to enjoy your favorites this Holiday. Balance, friends. Happy Thanksgiving!! 🧡🤎🥧

11/22/2025

Vitamin A plays a role in beta cell health & function, and research shows that not getting enough vitamin A may lead to some not so great things for blood sugar management. Because vitamin A helps keep those insulin-producing beta cells on the pancreas working well, a lack-of may lead to excess inflammation around those cells & lessen how much insulin is produced.

Because type II diabetes is partially caused by lack of insulin production, getting enough vitamin A is definitely a benefit! Orange veggies like pumpkin, 🥕carrots or 🍠sweet potato (plus others like leafy greens!🥬), contain beta carotene, which the body can convert to vitamin A. Dairy products like eggs, cheese or milk, some fish, beef, poultry are also good sources.
🌱If you’re plant-based, be sure you’re not skipping on those starchy orange veggies, fruits & fortified foods.😉🧡🍑

Celebrate all week with pumpkin-focused goodies like: pumpkin mac & cheez, pumpkin pie yogurt parfaits, pumpkin spice protein smoothies, toasted pumpkin butter & cheese sandwiches or pumpkin bread.😋

11/21/2025

Rules were made to be broken. And we can follow diet rules temporarily. We may feel happy/elated, motivated, encouraged when we are “good”. But with a higher failure vs success rate, history tells the truth about diets. They fail.

So I never EVER suggest a “diet”. Nope. I’m going to ask you what you’re currently doing. What you like about it, what you don’t. Do you ever feel guilty when you eat something in particular? Have anxiety around food choices? Feel preoccupied with sweets? 👉Then we’re going going to start looking at gaps in your diet. 🍽️
Are you eating enough:
Overall carbs
Protein
Fiber
Veggies
Fruits
Balanced meals throughout the day.
Are you getting exercise? How much? How often? What does the rest of your day look like for activity. Are you lifting weights?

The bottom line: diets don’t work because they don’t individually suit YOU. But diet patterns CAN.☺️ Coz it’s a lifestyle! One that allows you to feel your best, manage blood sugar, improve health.

11/19/2025

Your body is SO smart! If we know carbies are the main source of energy & you’re trying to limit them TOO much…just know, the body has a funny way of encouraging you to get what you need.😏 Food cravings, food “noise”, poor energy, headaches, fatigue, lethargy, poor sleep, bonking during everday activities & exercise.

If you’re having serious food cravings, it’s no coinky-dink that this is happening late in the day, when we’re finally stopping, resting, and listening to the body.
If this is you, have you looked at your carb intake at your breakfast? Lunch? I’d be willing to bet (like a lot🤑!) that you’re under consuming carbs & perhaps calories.
Maybe time for a change..?? If you’ve been on this rollercoaster, try eating enough of the right stuff.
Complex carbs like veggies, beans, bread, pasta, quinoa, barley, fruit.☺️


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11/16/2025

I wish I was a canner, truly I do. But thankfully the jarred marinara options have come a long way!🙌

Here are a handful of no sugar added picks that taste just delish to top your pasta, spaghetti squash, eggplant or zoodles❣️

11/15/2025

A few more {nutrition} things to know!☺️

11/09/2025

I just opened up my Fridays through Nourish from 3 - 6 pm for anyone looking for help w/ pre- or type 2 diabetes, and/or general health for vegan/vegetarian fitness enthusiasts.
Learn how to lower blood sugar #’s without a strict diet, ☝️insulin sensitivity/👇insulin resistance, work w/ me to review CGM data & make improvements to diet/lifestyle for more time-in-range, or help w/ meeting your nutrient needs as a plant-based/plant-forward runner/gym-goer.
Follow the link or QR code to directly schedule w/ me!🤗
www.usenourish.com/providers/amy-hughes

***Also - Nourish is offering FREE lab work for the month of November!***

Get started on your health goals today. Match with a registered dietitian nutritionist that is in-network with your insurance. Get tailored nutrition advice to achieve your goals.