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Shana Tatum RD LD, IFMCP

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Houston, TX
Shana Tatum RD LD, IFMCP

As a registered dietitian nutritionist, I follow an integrative and functional medicine model.

Using food as medicine – balanced with good sleep, daily movement, stress reduction and meaningful relationships, optimal wellness is realized.

11/25/2025

Ketone Supplementation & Heart Health 🫀✨

Can ketones help support heart function?
Emerging clinical research says yes.

A new systematic review & meta-analysis titled:
“Effect of ketone supplementation, a low-carbohydrate diet and a ketogenic diet on heart failure measures and outcomes” has brought important insights into how ketone metabolism affects cardiac health.

🔬 What the Research Shows
Patients with heart failure often have impaired ability to use glucose effectively for fuel.
But the heart LOVES ketones—especially β-hydroxybutyrate (BHB)—because they:
✨ Burn cleaner
✨ Produce more energy per molecule
✨ Reduce oxidative stress
✨ Support mitochondrial efficiency

The meta-analysis found that:
➡️ Ketone supplementation improved cardiac output and ejection fraction in several studies
➡️ Patients receiving exogenous ketones showed improved exercise capacity and oxygen utilization
➡️ Ketogenic or low-carb diets improved metabolic flexibility, which may reduce the burden on a failing heart
➡️ Ketones may reduce inflammatory signaling, a major driver of heart failure progression

🧪 Why This Matters Clinically
For individuals with early cardiometabolic dysfunction, insulin resistance, or metabolic inflexibility, ketone-based therapies may offer a complementary support strategy alongside standard care.

Ketone esters or salts may:
✔ Improve energy availability in heart tissue
✔ Support exercise tolerance
✔ Reduce symptoms of fatigue and dyspnea
✔ Stabilize blood sugar and insulin levels

Nutritional ketosis may:
✔ Improve metabolic efficiency
✔ Reduce inflammation
✔ Support mitochondrial repair
✔ Decrease cardiac workload

⚠️ Important Notes
This research is promising—but ketone supplementation is not a replacement for cardiology care.
It should be used under practitioner guidance, especially for:
• Patients with arrhythmia
• Diabetes on insulin
• Individuals taking SGLT2 inhibitors or diuretics

💡 Takeaway
Ketones aren’t just a fuel source—they’re a therapeutic metabolic signal.
This new evidence suggests that ketone supplementation and ketogenic therapies may support the failing heart, improve energy production, and enhance quality of life.

If you’d like more breakdowns of emerging metabolic research, comment KETONES below. ⚡️💙

11/21/2025

Looking for an easy, low carb appetizer to share with friends and family this Thanksgiving?

Try these riced cauliflower balls. So tasty with the "Eveything Bagel" seasoning (p.s. this is also so yummy on sauteed greens like Swiss chard or Bok Choy). You can buy cauliflower rice already "riced" if you are short on time.

Riced Cauliflower Balls
Makes 8 rolls/balls

Ingredients:
1 medium head cauliflower, riced (4 cups)
⅓ cup almond flour
1 teaspoon garlic powder
½ teaspoon kosher salt
3 large eggs, lightly whisked
3 tablespoons “everything bagel” spice

Directions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray the paper lightly with nonstick spray.
2. In a large bowl, mix the cauliflower rice with the almond flour, garlic powder and salt. Mix in the whisked eggs to combine.
3. Divide the mixture into 8 even pieces and roll into balls. Transfer the balls to the prepared baking sheet and top each with 1 heaping teaspoon of “everything bagel” spice.
4. Bake until the rolls are golden brown around the edges and dry to the touch, 35 to 40 minutes.
5. Let the rolls cool for 10 minutes on the baking sheet and then carefully transfer to a rack to cool completely.

11/17/2025

Introducing Katallage Wellness Clinic

✨In my new home of Massachusetts, I’ve helped create a space for integrative and functional medicine, rooted in nutrition, functional medicine, and personalized care. Katallage Wellness is where science and healing traditions meet—supporting patients with nutrition, IV therapies, and whole-person approaches.

💻 Virtual care is available for those outside Massachusetts, I am maintaining my Texas lciensure.
🌿 Supplements and patient resources continue seamlessly through Fullscript. I invite you to join me in this next chapter!
👉 Learn more at www.katallagewellness.com

11/11/2025

After many meaningful years serving the Houston community, it’s time for a new chapter. 💙 I’m deeply grateful for all the patients, colleagues, and friends who have made this practice so special. As of December 2025, my Houston practice will close as I relocate fully to Massachusetts. 🌿 The good news: care continues! You can still work with me virtually or in person through Katallage Wellness Clinic in Shirley MA. This isn’t goodbye—it’s a transition.

Thank you, Houston, for being my foundation. Here’s to the next chapter in wellness!

# MassachusettsHealth

07/03/2025

Summer Produce Picks for Energy + Hydration 🍉🥒

When the temps rise, your produce can work double-duty, fueling your body and helping you stay hydrated.

Seasonal favorites like cucumbers, watermelon (don’t overdo this one, low in fiber and high in glucose), zucchini, leafy greens, and berries are rich in water, fiber, and nutrients that support:

✔️ Hydration at the cellular level
✔️ Smooth digestion
✔️ Balanced blood sugar for steady energy

I always recommend building meals around these summer stars; they’re light, refreshing, and a great way to feel your best through the heat.

What's your favorite way to enjoy them?

06/27/2025

Fresh herbs like basil, mint, parsley, and cilantro do more than flavor your meals — they actively support your digestive system. These herbs are rich in essential oils that calm inflammation, stimulate bile flow, and help reduce gas and bloating. For example, mint is known to soothe the digestive tract, while parsley is a gentle diuretic that supports kidney and liver function. Herbs also contain polyphenols that nourish beneficial gut bacteria. Try adding fresh herbs to soups, smoothies, salads, or infused water — it’s a simple way to turn your meals into medicine.

Simple shifts, like adding fresh herbs, can make a big difference in gut health. Let’s talk about a personalized plan that supports your digestion and overall wellness — reach out anytime.

https://buff.ly/CxtGphS

06/25/2025

Bone health isn’t just about calcium — it’s about what your body can use. Vitamin D plays a critical role in helping your body absorb calcium and support bone density. We get Vitamin D primarily through sunlight, but also through food sources like wild salmon, egg yolks, and mushrooms. In functional nutrition, we look at the network of nutrients that support bone health, including magnesium, vitamin K2, and protein.

Especially if you are perimenopausal, now is the time to test your Vitamin D levels and consider a DEXA scan for bone density, or even better, measure Collagen Cross-Linked N-Telopeptide (NTx), in the Urine to measure calcium breakdown. This breakdown process, called bone resorption, is a natural part of bone remodeling, but it can be accelerated in conditions like osteoporosis, where bones become brittle and fragile.

Supporting your bones and hormones starts with what’s on your plate. If you’re curious about nutrient strategies for bone health, I’d love to help — send me a message.

https://buff.ly/e2kbLl7

06/18/2025

Myth: You need caffeine or sugar to get through the afternoon.

Fact: Natural energy comes from balanced blood sugar, nutrient-rich foods, and hydration.

To support energy, your mitochondria (the energy powerhouses of your cells) need B vitamins, magnesium, antioxidants, and stable glucose levels. Foods like broccoli, eggs, and nuts deliver that support. Broccoli offers B vitamins for cellular energy. Eggs deliver choline and protein. Nuts give you healthy fats and magnesium to support sustained energy. Caffeine can be helpful for some people, but real energy is built from the inside out.

Your energy doesn’t have to depend on caffeine or sugar. Let’s create a real-food plan that helps you feel your best every day. Contact me to learn more.

https://buff.ly/e2kbLl7

06/03/2025

The darker the color, the deeper the benefits. Blue, purple, and indigo foods — like blueberries, blackberries, purple cabbage, and eggplant — are high in anthocyanins, compounds shown to support brain health, cardiovascular function, and cellular repair. These pigments help protect your body from oxidative stress and inflammation, which are underlying drivers of aging and chronic disease. In functional nutrition, we recommend rotating these foods into your diet several times a week, especially for cognitive support. Try frozen wild blueberries in your oatmeal or roast purple cauliflower as a vibrant side dish.

Food is one of the most powerful tools we have for long-term health. If you’re ready to support your brain and body naturally, reach out to get started.

https://buff.ly/Kb4F4PI

05/29/2025

Yellow and green vegetables are a daily staple in a functional nutrition plan. Yellow produce — like yellow peppers, lemon, and golden beets — contains compounds that fight oxidative stress and support healthy inflammation levels.

Green foods — especially dark leafy greens, cruciferous vegetables, and herbs — are foundational for detoxification, hormone metabolism, and gut health. These foods are rich in folate, magnesium, chlorophyll, and sulforaphane — compounds your body uses every day to stay in balance.

Even small changes can help: add a handful of spinach to your smoothie or sauté broccoli with garlic for dinner. Functional nutrition starts with simple, targeted choices.

Functional nutrition starts with small, intentional changes. Let’s create your personalized roadmap to wellness — contact me to learn more.

https://buff.ly/Kb4F4PI

05/27/2025

Let’s kick off our color series with red and orange foods. Red foods like tomatoes and berries contain lycopene and anthocyanins, which are powerful antioxidants that support heart health and cellular repair. Orange foods like sweet potatoes, carrots, and squash are rich in beta-carotene, a precursor to vitamin A that supports vision, skin health, and immune resilience. What’s powerful about these foods isn’t just their vitamin content — it’s how they work together with other nutrients in your body. Try pairing them with a healthy fat source (like olive oil or avocado) to enhance absorption. Color isn’t just pretty — it’s functional.

Want help bringing more color (and nutrition) to your plate? I’d love to work with you to build meals that nourish from the inside out. Reach out anytime.

https://buff.ly/Kb4F4PI

05/22/2025

When your plate is full of color, it’s full of life. Each color in fruits and vegetables reflects unique phytonutrients — natural compounds that support specific functions in the body. Red and purple pigments are often anti-inflammatory and protective for the heart and brain. Green compounds support detox pathways and gut balance. Orange and yellow pigments are packed with antioxidants that support skin, vision, and immune health. In functional nutrition, we look at your plate not just for calories, but for information, and color tells us a lot.

Over the next few weeks, I’ll break down what each color offers and how to incorporate them into your everyday meals.

Eating the rainbow can transform how you feel — and it’s simpler than you think. Contact me to explore personalized nutrition built around your body’s needs.

https://buff.ly/Kb4F4PI

Address

Houston, TX

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+17138684372

Website

http://www.shanatatumrd.com/

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Clinica Hispana Shotwell
723 Shotwell Street Suite B

MEET SHANA

Finding wellness through the power of food – balanced with good sleep, daily movement, stress reduction and meaningful relationships, I deeply believe optimal wellness and vitality can be realized. I also utilize testing to detect nutrient deficiencies as we together develop a targeted plan for your health goals. Through this whole health centered approach, my hope is to empower clients to step into and find their own healthy balance.

As a member of the Dietitians in Integrative and Functional Medicine Practice Group with the Academy of Nutrition and Dietetics and a member of the Institute of Functional Medicine, particular attention is given to individualized and personalized care. I am especially interested in the relationship between mental health and dietary and lifestyle influences. Awareness of triggers and mediators combined with modifiable lifestyle factors can restore balance and prevent further cognitive decline.