Erika Cook RD

Erika Cook RD Expert in the use of food and nutrition to improve health and manage chronic disease. I advise clien

02/09/2026

🍕 It’s National Pizza Day! 🍕
And yes — pizza can fit into a balanced way of eating 💚
As a Registered Dietitian, here’s how to enjoy pizza without guilt and still feel your best:
✨ Build balance, not rules
Pair your pizza with a side salad or roasted veggies for fiber and satisfaction 🥗
🍗 Protein is your friend
Add chicken, shrimp, tofu, or extra cheese to help keep you fuller longer.
🌈 Color counts
Load up on veggie toppings like peppers, mushrooms, spinach, onions, or tomatoes for extra nutrients and flavor.
🍽️ Honor your hunger
Eat until you’re satisfied — not stuffed, not deprived. Leftovers are always an option 😉
🧠 Mindset matters
Enjoy it! Pizza isn’t a “cheat” — it’s just food. One meal doesn’t define your health.
🍕🍕🍕
Whether it’s thin crust, deep dish, gluten-free, homemade, or delivery — there’s room for pizza in a healthy lifestyle.
👇 Tell me your favorite pizza topping below!
(Pineapple debates welcome 🍍😄)

🏈 Super Bowl Sunday check-in! 🏈Before the game starts, I need to know…👇👇👇Who are you rooting for? (If you're really watc...
02/08/2026

🏈 Super Bowl Sunday check-in! 🏈
Before the game starts, I need to know…
👇👇👇
Who are you rooting for? (If you're really watching the game...LOL
The Patriots or The Seahawks
-OR-
🍗 Team “balanced plate + favorite snacks”
🥕 Team “I brought the veggie tray”
🍕 Team “just here for the food” (no shame 👏)
📺 Commercial connoisseur
🎤 Halftime show only

As a Registered Dietitian, my official stance is:
✨ You can enjoy the game, the snacks, AND your health
No food guilt, no “starting over Monday” — just balance, enjoyment, and good company 💚
Tell me your team in the comments ⬇️
And don’t forget to vote for the real MVP… your favorite Super Bowl snack 😋🏆

TOMORROW IS THE BIG GAME! SUPER BOWL SUNDAY!Eat Well and Enjoy the Game! 🏈🥑Super Bowl snacks are delicious — but they do...
02/07/2026

TOMORROW IS THE BIG GAME! SUPER BOWL SUNDAY!
Eat Well and Enjoy the Game! 🏈🥑
Super Bowl snacks are delicious — but they don’t have to come with guilt or derail your healthy habits! Here are RD-approved tips to stay on track and still enjoy all the fun:
🔥 1. Start with a balanced meal before kick-off
Eating a satisfying meal with protein, fiber, and veggies can help curb cravings once the snacks come out.
🥕 2. Make veggies & protein the MVPs
Veggie trays with hummus or Greek yogurt dip, roasted chickpeas, or shrimp cocktail give you fiber and protein to help you feel full longer.
🍗 3. Healthier takes on classic favorites
Swap fried wings for baked or air-fried ones, try buffalo cauliflower bites, or make loaded sweet potato skins with Greek yogurt instead of sour cream.
🥗 4. Build balance on your plate
Before loading up on chips and cheese, fill half your plate with veggies or fruit, then choose your top 2–3 favorite snacks to enjoy mindfully.
💧 5. Don’t forget hydration
Sip water or flavored sparkling water throughout the game — sometimes thirst masquerades as hunger!
🍬 6. Treats with intention
If you want dessert or a special treat, go for it — but keep portions in check and balance with lighter options throughout the spread. Moderation > deprivation!

💭 We want to hear from YOU!What kind of content would you love to see on our Instagram? 🥗📲Recipes, gut health tips, meal...
02/06/2026

💭 We want to hear from YOU!

What kind of content would you love to see on our Instagram? 🥗📲

Recipes, gut health tips, meal planning ideas, weight management guidance, or something else?
Drop your ideas in the comments below 👇—your input helps us create content you actually want!

Are supplements a part of your wellness routine? 🤔 While they can help fill nutritional gaps, finding the right suppleme...
02/05/2026

Are supplements a part of your wellness routine? 🤔 While they can help fill nutritional gaps, finding the right supplements for YOU is key! 🌟
With guidance from a Registered Dietitian, you can determine which supplements actually support your unique health goals—whether it’s better energy, weight loss, or managing conditions like diabetes or certain deficiencies. Knowing what works (and what doesn’t) makes all the difference! 💊✨
Lucky for you, I have a dispensary, Fullscripts, to help you find high-quality supplements designed to fit your needs. Plus, all first-time orders enjoy 10% OFF! 🙌
📲 Use the link or scan the QR code to visit our dispensary, or share it with friends and family for all their supplement needs. Your health deserves the best! https://api.ripl.com/s/afevz5

🌟 Ready to feel your best? 🌟Whether it’s weight loss, managing diabetes, celiac disease, other GI issues, or chronic kid...
02/04/2026

🌟 Ready to feel your best? 🌟

Whether it’s weight loss, managing diabetes, celiac disease, other GI issues, or chronic kidney disease, I’m here to help you reach your health goals—no judgment, just support. 💛

📞 call my office at 904-507-3225, if you have questions or want to schedule an appointment—I’d love to help you get started! I also accept some health insurances, so we can see what works for you.

you can also email; erikacookrd@gmail.com—we’re happy to answer any questions and get you on the books.

✅ Like & share this post so others can get the support they need too!

🧡 Cold & flu season is here! 🥶Your body’s best defense isn’t just staying warm—it’s giving it the nutrients it needs to ...
02/03/2026

🧡 Cold & flu season is here! 🥶
Your body’s best defense isn’t just staying warm—it’s giving it the nutrients it needs to stay strong.
💪 Vitamin C – supports immune cells and helps your body fight infections
💛 Vitamin D – keeps your immune system ready, especially when sunlight is scarce
🥦 Zinc – helps your immune cells communicate and respond effectively
🍎 B vitamins & magnesium – keep energy levels up while your body works hard
✨ Tip: Focus on whole foods like citrus, leafy greens, nuts, seeds, and lean proteins. Supplements can help if needed, but food first!
Your body will thank you—inside and out. 🧡

Happy Groundhog Day! 🦫✨Dear groundhog… we’re respectfully requesting NO more winter 🤞🌷
02/02/2026

Happy Groundhog Day! 🦫✨

Dear groundhog… we’re respectfully requesting NO more winter 🤞🌷

02/01/2026

We’re experiencing some COLD weather—and what goes better with dropping temps than SOUP?! 🥣❄️

Soup is one of the best foods for gut health during cold winter days 🥕 Warm, nourishing, and easy to digest!

I have added an easy and delicious soup recipe that is gut friendly and perfect for those cold days!

🍗 3. Healing Chicken & Gut-Soothing Soup
Why it helps: collagen + amino acids support gut lining

Ingredients
1 tbsp olive oil
2 cloves garlic
2 carrots, sliced
2 celery stalks
1 cup shredded chicken
4 cups bone broth
Fresh parsley

Directions
Sauté garlic, carrots, celery
Add chicken + broth
Simmer 20 min
Finish with parsley
✨ Optional: add ginger or a squeeze of lemon

Because we are about to have some COLD weather...❄️ Did you know cold weather can affect your gut health?As the temperat...
01/31/2026

Because we are about to have some COLD weather...

❄️ Did you know cold weather can affect your gut health?

As the temperature drops, so do some habits that keep your digestion happy 👇
• Less movement
• Heavier, lower-fiber foods
• Less sunlight → lower vitamin D
• More stress & routine changes

All of these can slow digestion, disrupt gut bacteria, and worsen bloating, constipation, or IBS symptoms.
✨ Winter gut support tips:
✔️ Prioritize fiber
✔️ Stay hydrated
✔️ Keep moving (even gentle walks count)
✔️ Support vitamin D & stress levels
Your gut feels the seasons—support it accordingly 🤍

Looking for reliable, evidence-based nutrition information? 🌱 Follow me on social media for expert advice and tips on he...
01/31/2026

Looking for reliable, evidence-based nutrition information? 🌱 Follow me on social media for expert advice and tips on healthy eating, weight management, diabetes care, meal planning, and so much more.

📲 Connect with me on Instagram, Facebook, and LinkedIn to start your wellness journey today!

Your gut health affects more than just digestion 🦠A healthy gut supports:✔️ Strong immunity✔️ Better digestion & nutrien...
01/30/2026

Your gut health affects more than just digestion 🦠
A healthy gut supports:
✔️ Strong immunity
✔️ Better digestion & nutrient absorption
✔️ Improved mood & energy
✔️ Reduced inflammation
When your gut is balanced, your whole body thrives. Small daily habits like fiber-rich foods, hydration, stress management, and sleep can make a big difference ✨

Interested in improving your gut health?
📞📧 Contact Erika Cook today, and schedule an appointment, to learn how to support your gut and overall wellness.
-phone: 904-507-3225
-email: erikacookrd@gmail.com

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721 A1A Beach Boulevard Suite 2
Saint Augustine, FL
32080

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+19045073225

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