UpBeet Nutrition

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UpBeet Nutrition

Janelle Bigelman | RD LDN MS

02/08/2026

What 125 grams of protein looks like in a day as a dietitian, without any supplements.
No extremes, no complicated recipes—just consistent choices built around lean, high-quality protein sources like egg whites, low-fat cottage cheese, chicken and other simple staples.

For most active adults, a good target is about 0.8–1 gram of protein per pound of body weight to support satiety, muscle maintenance, recovery and body composition goals.

It’s not about perfection—just building meals that make hitting your protein goal feel easy and realistic.

02/05/2026

Weight loss requires a calorie deficit — but going too low can backfire.
Research shows aggressive restriction slows resting metabolism, increases hunger hormones, reduces satiety signals, and accelerates muscle loss.
These adaptations increase fatigue, cravings, and the risk of weight regain.
A moderate, individualized deficit supports sustainable fat loss and long-term health.

Refs: Hall 2016; Rosenbaum & Leibel 2010; Müller 2015; Dulloo 2015

01/20/2026

A workout isn’t always about intensity.
Sometimes it’s just an act of self-care — choosing to move, breathe and be present in my body and mind.
Showing up for myself.
Again. And again. And again. And again…

01/12/2026

The new food pyramid: what it gets RIGHT… and where updates can be made:

The updated Dietary Guidelines food pyramid makes some important improvements — and with a few thoughtful tweaks in my version, it becomes even more practical for long-term health.

What it gets right:
✔️ Prioritizes fruits and vegetables as the foundation
✔️ Includes fresh, frozen and canned produce, making healthy eating more accessible
✔️ Encourages whole grains over refined grains
✔️ Focuses on overall dietary patterns, not perfection
✔️ Reinforces limits on added sugars, saturated fat and ultra-processed foods

Why I added plant-based proteins:
Plant-based proteins aren’t about always replacing animal foods — vegan or not, they’re about diversifying protein sources and consuming additional nutrients.

Including foods like:
• Beans and lentils
• Soy foods (tofu, edamame)
• Nuts and seeds

helps:
✔️ Increase fiber intake (most Americans fall short)
✔️ Support heart and metabolic health
✔️ Naturally keep saturated fat lower, making it easier to stay under the

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!🥗

Address

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

Website

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

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