Jess Fentress MS, RD

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Jess Fentress MS, RD

I help everyday people not feel overwhelmed by leading a healthy lifestyle💛
clinical nutrition masters degree
registered dietitian📍tn

15/04/2024

Where are my work from home/ super sedentary office job friends at!?🙋🏻‍♀️

I hate to be the bearer of bad news…. but did you know your 3x/ week work out class might not be cutting it?

Hear me out - any movement is good movement!!🤩

But I often see women killing themselves in workouts and then completely sedentary throughout the day.

Our bodies are made to move!! We used to be farmers, walk to work, tend to the garden, etc. 👩🏻‍🌾

Now we have to make up for that movement that’s been taken away from us. Most often measured in steps!

Here’s my challenge: at least 6k steps per day or 30 minutes of intentional walking! (you can even split this up)

Do this most days of the week and see how much better you’re feeling🫶🏼

Who’s already getting their steps!? 🏃🏻‍♀️

08/12/2023

Now that we’re in the thick of holiday season let’s check in with ourselves and see how we’re doing. While it’s supposed to be the jolliest time of year, it can also come with some added stress. There are parties to attend and shopping to be done - the chaos of the holiday season can sometimes bring us out of our routines and habits that make us feel our best. If you’re feeling the holiday stress here are a few realistic tips to feel 1% better each day while enjoying the fun🎄⭐️🤶🏻

01/11/2023

Who’s ready for a little afternoon tea☕️🐸

Just kidding, but these are a few of my nutrition hot takes as a dietitian.

Which one is your favorite? 👀

25/10/2023

I get asked this a lot.

“Omg you’re a dietitian! What should I be doing!?”

Well here’s your answer!

If I had to start from scratch today, these are the top 3 things I would focus on and get really serious about building them as habits. You can expand from here, but you can’t run before you walk.

These tips are for anyone (weight management, diabetes, high cholesterol, aging). THIS is how you start to feel your best!

If you’re looking for more specific tips for you or want some accountability use the link in my bio to schedule your nutrition assessment🫶🏼

07/04/2023

Something we talk about A LOT in my client calls is building a healthy plate😋🥗🍽️

How do we know it’s balanced? What foods should I eat? What counts as a protein? How do I know if I’m getting enough veggies?

Let’s answer those questions with this diagram of a plate. Visually being able to see if you have about half your plate full of veggies, a quarter of the plate for carbs, and the other quarter full of protein makes creating balanced meals much easier.

Mix up your ingredients and HAVE FUN with creating meals you love. Add in a sauce, butter, or olive oil so that your body can fully absorb those good nutrients!! This is not a comprehensive list, just a good place to get started🫶🏼

Link in my bio to book with me 🥑🍕

09/03/2023

Tuesdays have become my run days and I've been loving it.

I used to think you could only run if you were a "runner" and it had to be competitive. Always trying to get a faster pace or go a longer distance.

But running can actually just be for fun. To have time to yourself, move your body, and clear your head.

Some days I'm faster. Some days I'm not. Some days I run further. Some days I don't. Have fun with movement!!🏃🏻‍♀️💛

(figured this deserved a spot on the feed)

07/12/2022

A little repost because I know this time of year can be stressful for a lot of people😅

So here are some realistic tips to manage your stress and actually enjoy the holiday season❤️🎄

01/12/2022

Let's end the year strong with some December goals that will set us up to feel our best!🎄🌟

First up, let's switch up our breakfast. I can't be the only one who cycles through the same 2 breakfasts😅 Let's switch it up, make it a little more fun, and get in some different micronutrients🍳🥦🧀🍎🥯

In December, we're making sleep the priority😴 The holidays can be a stressful time (end of year deadlines, Christmas shopping, family time😬) and we need all the rest and recovery we can get. Let's find a sleep routine that WORKS for us. No screens after 10, reading before bed, magnesium at night - just a few things that have helped me.

Lastly, we're making movement simple. Just do something to move your body everyday. 🏃🏻‍♀️🧘🏻‍♀️Work walk? great. HIIT workout? cool. Just get the blood flowing. Moving consistently will bring you into the new year feeling your best!

Which goal are you most excited to tackle?!✨

03/11/2022

It's never too late to make some monthly goals😉

First up - who's guilty of picking up the same fruits and veggies most weeks? 🙋🏻‍♀️ I definitely am. We get in a routine and know what we like! But did you know it's actually best for our gut health to switch these up? Broccoli one week, cabbage the next. Let's see if we can incorporate some new fruits and veggies!🥥🥒🍉🥕

My next goal is to make snacking more mindful✨ It's so easy to head to the snack cabinet after a long day of work and just see what happens. But what kind of snack do you need? How hungry are you really? Could you incorporate protein into your snack? Just some quick questions we can ask ourselves to make that snacking a little more intentional.

Lastly, 30 minutes of movement daily - 🏃🏻‍♀️🧘🏻‍♀️ this could be a walk or a hard sweaty workout, whatever you want! It's also only a minimum suggestion. Have a ton of energy? Go to that workout class! Feeling pretty run down? Incorporate a couple 15 minute walks into your day.

These goals are just what's been on my mind lately. What will you be focusing on in November?

05/10/2022

Chapter 27✨

15/09/2022

Let's stop and smell the flowers before we head into a busy weekend💐

I 💛 Thursday nights. I try to keep them pretty chill and give myself time to recharge from the week before I head into the weekend.

My Thursday night toolkit:
* 10 minute tidy (really, set a timer!) you'll be shocked how much you can get done in so little time. This helps you start the weekend on a fresh note and makes the weekend clean up less overwhelming.🧹🧼
* Dinner that makes you feel good - we all know our eating tends to be a little different on the weekends. Have a meal that makes you feel your best heading into the weekend.🥙🍓🌽
* 15 minutes of movement - keep it simple. You don't have to do anything crazy to see results🤸🏻‍♂️
* Low dopamine bedtime routine - aka get off tiktok before bed (speaking to myself lol) but seriously, keep the lights low, less blue light, get to bed 10 minutes earlier, reading, etc. a good night's sleep is a game changer😴

How do you like to spend Thursday nights?! Recharge or ramp up?💭

Address

23173, 23218–23242, 23249–23250, 23255, 23260–23261, 23269, 23273–23274,

Website

https://www.instagram.com/jessleigh_rd/

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