Jackie Topol, MS, RD

05/10/2023

Loved creating this roundup for Wisebird! All of my picks are blood-sugar friendly too.
Stay tuned for more videos to come! 🙂

https://www.instagram.com/reel/CsEweSgg66R/?igshid=MzRlODBiNWFlZA==

03/29/2023

14 Likes, 1 Comments - Jackie Topol, MS, RD (.prediabetes.dietitian) on Instagram: "What does a dietitian make in a 1 hour cooking demo? 3 of my favorite recipes! Here’s what was ..."

03/20/2022

Hello Instagram world 👋 Please meet my daughter, Estee Heart! She is named after my two grandparents, Esther and Herbie, who unfortunately passed during my pregnancy. They were very special people in my life and their memory will live on through her.
I look forward to having this special bonding time with my family. 👨‍👩‍👧‍👦 I will be returning from maternity leave in May, so if you are interested in working with me, feel free to still reach out so that I can put you on my list to contact when I’m back! Thank you 💞

03/17/2022

I got a question the other day about how to put together the most blood sugar balanced cereal and I see this question come up a lot actually! I love cereal but so many are just loaded with sugar and missing fiber. I also often see people use non-dairy milk like almond or oat milk which typically has zero protein. 👎 Cereal can derail stable blood sugar depending on your choices, but it doesn’t have to.

So here are the things to pay attention to when building the best cereal bowl that won’t spike your blood sugar:
🔸Cereal should be HIGH in fiber and have MINIMAL added sugar. Check the serving size too! If you’re just filling your bowl without measuring you might be having >2 cups of cereal, when most serving sizes are around 1 cup.
🔸Milk should have protein (my favorites are pea-protein fortified milks by , Califia Farms], and ), good ol’ unsweetened soy milk or low fat milk. You need protein in your breakfast to help keep you full and stabilize your blood sugar!
🔸Fruit is a great addition to up the fiber and natural sweetness! I listed some of my favorite high fiber, low sugar fruits in the post 🍓
🔸Add-ins like nuts and seeds help to also increase fiber and protein to ensure stable blood sugar and help you feel full longer.

Want to know what’s in my bowl?
cinnamon grain-free O’s*
Califia Farms] protein oat milk*
(*see my stories for a closer look at the labels of these products)
Raspberries
Chia seeds
Sliced almonds
🥣SO GOOD!! 😋

03/10/2022

Surprise! 🤗 I’ve been keeping 2 *big* things a secret over the last 9 months… In addition to being pregnant with my second child (who we can’t wait to meet any day now!), I’ve been hard at work developing a ✨brand new✨ program for YOU that I’ll be launching in May when I return from maternity leave!

Nutrition is a huge part of reversing prediabetes and improving your health, but if you feel lost on where to begin and confused in the kitchen, this program is the solution for you. There will be group sessions, a self-paced culinary course filled with practical tips and easy-to-follow cooking videos, and 3 one-on-one sessions. I wanted this program to have touch points with me because I truly believe it’s important to give each of you personalized recommendations and tailored advice.

There are LOTS more details to come, but if you want to be the first to hear more about it when I open the doors, click the link in my bio to add your name to my VIP waiting list for my Eat to Beat Prediabetes Program! 🎉

03/07/2022

My #1 tip for lowering your A1C? Get fiber in your diet! Fiber has so many health benefits besides balancing your blood sugar that it’s a *must have* in our diet. (And this is one of the main reasons keto diets fail, because they typically lack fiber.)

Plenty of nutritious foods have fiber that you don’t have to lean on packaged foods, powders or supplements that have loads of added fiber. You can easily get the 25-35 grams of fiber per day you need naturally from food. (The average American gets less than half of that! 😱)

Here are the top foods with the highest amount of fiber: ⁣
🔸 Blueberries- 4g in 1 cup⁣
🔸 Raspberries- 8g in 1 cup⁣
🔸 Blackberries- 8g in 1 cup ⁣
🔸 Artichoke- 8g in each⁣
🔸 Bulgur wheat- 5g in 1/2 cup cooked⁣
🔸 Chia seeds- 4g in 1 tbsp⁣
🔸 Broccoli- 5g in 1 cup cooked⁣
🔸 Oats- 4g in 1/2 cup dry⁣
🔸 Cooked greens- 4g in 1 cup cooked⁣
🔸 Beans- 4-9g in 1/2 cup canned/cooked ⁣
🔸 Lentils- 7g in 1/2 cup canned/cooked⁣
🔸 Peas- 4.5g in 1/2 cup cooked ⁣

Adding in a few of these foods will guarantee you reach your fiber goal for the day. There are also whole grain breads/pastas and bean/lentil-based pastas that are a great way of getting more fiber naturally too.⁣

Lastly, as much as I talk about the importance of fiber, I want to emphasize that you can have “too much of a good thing”. I’ve seen some people really overdo it on fiber (but mostly in the form of products, not real foods) and there is a threshold with how much fiber some people can handle. Sometimes it’s just a matter of finding the kinds of foods that have fiber that feel good for *your* body. Working with a dietitian can really help you figure that out!

So which of these foods do you want to start adding more of into your diet??

03/06/2022

🙄 No, you don’t have to go keto OR give up carbs to reverse prediabetes! 🍞 In fact, I often *ADD* carbs into my client’s diet to help them reverse prediabetes. What matters is the type of carb and the portion size. There is SO much misinformation about this online so I’d love to know what questions you have. Drop your question below or DM me. 💌
p.s. who else watched Love is Blind???

03/02/2022

March is National Nutrition Month and this year’s theme is “Celebrate a World of Flavors”. Well, I couldn’t be more on board with that! Spices and globally-inspired flavor combinations are what makes recipes unique, exciting, and delicious.😋 I often hear from clients that they don’t want healthy dishes to taste boring but they don’t ever have to be when you know how to jazz them up with the right seasoning or sauce!

Take my Cilantro Lime Vinaigrette recipe for example. You can make it in minutes with a handful of ingredients and it will give such a flavor boost to your salad, grain bowl, or even protein.

Want the recipe and more like this? Download my free Flavor Boosting Recipe Pack. My gift to you for National Nutrition Month! Just click the link in my bio.

Happy cooking!

02/07/2022

Thanks Kelly Jones Nutrition for including me in the article! Great tips in here from my fellow RD colleagues.

These 20 practical and realistic nutrition goal examples from Registered Dietitians will help you feel empowered to make positive changes.

11/02/2021

Without a doubt, one of the most common concerns I hear from my clients is that prediabetes will progress to diabetes. Sometimes it’s because diabetes runs in their family and sometimes it’s because their A1C is getting closer and closer to the diabetic range.

November is National Diabetes Month and it’s so important to draw awareness to it. Research has found that over the short term (3-5 years), about 25% of people diagnosed with prediabetes will end up developing diabetes but the percentage is significantly higher over the long term. But here’s the truth: that’s a statistic and it does not have to be your destiny. ✨One of the first things I tell people I work with is: THIS IS IN YOUR HANDS. You have the power to reverse prediabetes and stop it in its tracks.

What we eat plays a huge role in improving blood sugar. I recently revamped my 3 Day Optimal Blood Sugar Meal Plan and I’d love for you to check it out! Not only does the plan include delicious recipes for all meals and snacks (yes, snacks!), the menu will have you feeling confident about your stable blood sugars. If you're ready to get started conquering your prediabetes with a trusted plan, this guide is for you.

Click the link in my bio to get it now! And if you’ve been thinking about working with a dietitian to get personalized guidance and finally take charge of your health, head to my website to request your free 20-minute consultation to see how we can work together.

03/18/2021

Did you know that there are this many health benefits when you do yoga? It’s pretty amazing, right?
I truly believe yoga is one of the best forms of exercise and that’s why I am so pumped for this upcoming virtual program I am collaborating on with , & .
We’re opening the doors to ✨The Reset ✨ TOMORROW and I’ll be sharing the full agenda soon. The best part: all of the classes we are offering you can do on your own time because they’re recorded. We’ve also priced ✨The Reset✨ at a point that everyone can afford. DM me your email address so you’ll be the first to know when we open registration. 💌
Who here is a fan of yoga? 🙋🏻‍♀️