UpBeet Nutrition

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UpBeet Nutrition

Janelle Bigelman | RD LDN MS

11/23/2025

Thanksgiving can feel tricky when you’re trying to eat healthy or manage blood sugar — but it doesn’t have to be all or nothing!

You can absolutely enjoy the foods you love and make a few intentional swaps that help you feel more energized, balanced and satisfied (without the crash). It’s ok to allow yourself to indulge moderately too!

Here are examples of 5 swaps that keep the flavor but support steadier blood sugar, are more nutrient-dense and heart-healthy:
🦃 Roasted turkey > glazed ham
🥔 Cauliflower mash > mashed potatoes
🍠 Roasted sweet potatoes > marshmallow casserole
🥗 Whole grain stuffing > boxed mix
🥧 Crustless pumpkin pie > traditional

The goal isn’t perfection — it’s balance.
Eat what you love, listen to your body, and most importantly, enjoy the day with those you love most!

10/08/2025

🍳 Breakfast for Stable Blood Sugar!

Shoutout to my 88-year-old patient for sharing this breakfast inspo! Starting your day with protein + healthy fat + fiber helps keep blood sugar steady and crushes mid-morning cravings. Science backs it! 💡

Tips for optimal blood sugar at breakfast:
🫜 Protein first – eggs, Greek yogurt, or cottage cheese
🫜 Add healthy fats – avocado, nuts, seeds, olive oil
🫜 Include fiber – berries, oats, whole grains, veggies
🫜 Limit refined carbs & sugar – skip sugary cereals and pastries
🫜Timing matters – eat within an hour of waking for better metabolic control

💡 Food order matters too: Start with protein & fiber, then enjoy carbs. Blood sugar spikes are lower when carbs come last.

Example: Veggie omelet + avocado + ½ cup oats with berries = sustained energy all morning!

05/30/2025

Cappadocia, you are officially the most incredible place I've ever had the privilege of visiting! Argos Hotel, you exceeded all my expectations and helped in providing myself some healthy fuel, joyful movement and restorative relaxation through my adventures 🫶🏻

03/12/2025

Happy Registered Dietitian Day! Being a dietitian isn’t just a career — it’s a calling. Helping people nourish their bodies, build healthier relationships with food and reach their wellness/health goals every single day brings me SO much joy and fulfillment. Grateful every day for the chance to make a difference and for each and every one of my 100+ patients who have trusted me along the way 🥰

02/06/2025

You are your biggest barrier, but also your greatest competition. Self-love isn’t about indulgence—it’s about discipline, admiration and empathy for yourself. Every small, intentional choice you make is an act of self-respect. Fuel your body, move with purpose and speak to yourself with kindness. The more you show up for yourself, the stronger you become. Keep pushing, keep growing—you are worth it 🫶🏻

01/09/2025

Discover the vibrant flavors and healthful benefits of the Mediterranean diet, one of my favorite research-backed “diets” out there! Rich in fresh veggies, heart-healthy olive oil, lean proteins, and whole grains, this lifestyle supports heart health, brain function and longevity. 🥗 Let’s bring a taste of the Mediterranean to your plate—because eating well should always be delicious!

12/24/2024

Happy holidays my upbeet familia!!✨ As the year is coming to a close, I’m reflecting on the incredible growth both personally and professionally that I’ve experienced and the privilege of helping 100s of you on your health journeys! I’m deeply grateful for the trust you’ve placed in me as your dietitian and for the opportunity to make a difference in your lives. Here’s to a season filled with joy, gratitude, and nourishment for body and soul. Cheers to an even healthier, brighter and upbeet year ahead! 🥂

12/19/2024

I was excited to share my love for health and nutrition at the Faena Hotel’s annual employee health fair in Miami Beach!Connecting with incredible people, offering healthy snacks, and spreading the word about the power of balanced eating. Supporting wellness in the workplace one bite at a time!🥗

08/18/2024

Kick off the school year with smart, healthy swaps! 🍎 As a dietitian, I’m here to help you fuel you or your family’s day with more nutritious alternatives. Swap sugary, highly processed and high sodium snacks to optimize cognitive function, academic performance, recovery (from physical exertion or after a night of drinking!) and to prevent spiking of blood sugar aka fluctuation in energy. Small changes can lead to big results! 💪

08/09/2024

In order to instill discipline, commitment, and passion into the many lives I coach on a daily basis, I ensure to practice what I preach and reflect a lifestyle that encompasses self-nourishment, love and confidence. For me (and if you have been following me long enough, you for sure know this!), that dedication and fulfillment begins each and every day by moving my body and challenging it progressively to strengthen over time, to grow and to thrive. A little movement goes SUCH a long way! You don’t need to get yourself to a commercial gym, partake in a group workout class, run, if you hate doing all those things… just MOVE! Don’t make it only for your physical and mental health, but instead a way to show yourself that you love and appreciate your body enough to nurture it, keep it strong and healthy… just as you would for your child/loved one. There’s only ONE you, and if you don’t take care or prioritize yourself and your needs, no one will 🫶🏻 ?
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06/18/2024

Here are some tips that you can try to keep in mind when dining out on your health journey:

1. Choose Wisely: if possible, I try to opt for restaurants that offer healthy choices, such as salads, grilled items, and whole grains.
2. Portion Control: Be mindful of portion sizes. Consider sharing a dish or taking half home.
3. Vegetables First: Start with a salad or order a side of vegetables to ensure you get enough fiber and nutrients.
4. Limit Fried Foods: Choose grilled, baked, or steamed options over fried foods to reduce unhealthy fat intake.
5. Ask for Modifications: Request sauces, dressings, and cheese on the side, and opt for whole-grain options when available.
6. Stay Hydrated: Drink water instead of sugary drinks or alcohol.
7. Mind the Extras: Be cautious with bread baskets, chips, and other complimentary items that add unnecessary calories.
8. Eat Mindfully: Pay attention to hunger and fullness cues, and eat slowly to enjoy your meal.

These tips can help maintain a balanced approach even when dining out, but also remember, one meal does not determine your health nor weight, so ENJOY the meal guilt-free from time-to-time. These are just tips not mandates 😉

06/16/2024

Banana-based soft serve made with two ingredients. Non-Dairy, No added Sugars. Another great “ice cream” find in SoFlo 🍦😋

Address

1399 SW 1st Ave; Suite 102
Miami, FL
33130

Website

http://www.UpBeet-Nutrition.com/

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