Sheri, Registered Dietitian Nutritionist

03/09/2026

Do you need to lower your LDL cholesterol?

Do you like these foods or do you need more ideas?

Would you like more ideas for lowering LDL?

❤️ and follow me for more heart healthy tips!

03/03/2026

Did you know today is ? Yes, March 3rd, 3/3 for omega-3s!

Global omega-3 day is observed world-wide to bring awareness of the health benefits of EPA and DHA omega-3s.

Here are some important facts to keep in mind:
·  90% of people worldwide are not getting enough EPA and DHA omega-3s.
 
·  When it comes to omega-3s, EPA and DHA are most important, not just for your heart or during pregnancy, but throughout your entire life.
 
·  The best food source of EPA+DHA omega-3s is fatty/oily fish. You can also get these nutrients from an omega-3 supplement.
 
·  Aim for at least 500mg EPA+DHA per day. Get this from eating fatty/oily fish, eating foods fortified with EPA/DHA, and by taking an omega-3 supplement.
 
·  Pregnant and lactating women should get at least 700 mg per day of EPA+DHA, with at least 300 mg of that as DHA.

Foods High in EPA and DHA

✨Salmon 1.5 grams in 3 ounces
✨Rainbow trout 1.4 grams in 5 ounces
✨Mackerel 2.6 grams in 4 ounces
✨Halibut 1 gram in 3 ounces
✨Tuna 0.7 grams in 3 ounces

Please share with me, how do you get your omega-3?

Like and follow me for more heart healthy tips!

  

03/01/2026

How do you like your burrito bowl? Would try this one?

I hope you ❤️ this and follow me for more heart-healthy, plant-forward recipes!

02/23/2026

The Bay Area is very proud of gold medalist Alyssa Liu! Which one of these resonates with you most?

02/19/2026

Are you looking for heart healthy recipes?
Do you love soup?
Try this one!

15 Bean Soup (or any amount of beans you’d like!)

This is what you need:

❤️20 oz. of dried beans or 4-5 cans of beans. I used the beans in a 15 bean soup mix, but discarded the seasoning packet. I soaked the beans overnight before preparing the soup.
❤️2 tablespoons of olive oil or any oil
❤️2-3 large carrots or about a cup of baby carrots, sliced
❤️ 1/2 a large yellow onion, diced
❤️3 celery stalks, chopped
❤️2 cloves of minced garlic
❤️3 cartons of reduced sodium veggie broth
❤️3 cups of water or more if needed
❤️1 can of crushed tomatoes
❤️1 teaspoon of Trader Joe’s 21 seasoning salute or Mrs. Dash original
❤️1/2 teaspoon crushed red pepper (optional)
❤️12oz. of Trader Joe’s soy chorizo or an alternative. Can use chicken or turkey sausage instead if you choose.
❤️1 lemon, juiced

Directions:

1. If using dried beans, soak your beans the night before. If using canned beans, drain the liquid in the cans and rinse well with water to reduce the sodium by 40%.
2. Chop your veggies.
3. In a large soup pot, add the olive oil, carrots, onion, celery, and garlic. Sauté till fragrant and soft about, 4 minutes.
4. Add the rinsed beans to the pot.
5. Next, add the veggie broth and seasonings.
6. Cover the soup with a lid and let it cook for 1 hour and 30 minutes if using dried beans. Cook for 30 minutes if using canned beans.
7. Remove the lid after cooking, add the can of crushed tomatoes and water (as much as needed).
8. Next, add the soy chorizo. Cook for an additional 15-20 minutes.
9. Turn off the heat and add the lemon juice.
10. Enjoy!

Are you going to try this soup?

I hope you ❤️ it. Please let me know what you think. Follow me for more plant-forward recipes!

02/16/2026

Looking for something to bake? Try these zucchini muffins!

Ingredients:

* 1 ½ cups whole grain flour (I used flour)
* ½ teaspoon salt
* ½ teaspoon baking powder
* ½ teaspoon baking soda
* 1 tablespoon ground cinnamon
* 2 large eggs
* ½ cup vegetable oil
* 2/3 cup white sugar
* 2 teaspoons vanilla extract
* 1 cup shredded zucchini
* ½ cup chopped walnuts

Directions:
1. Preheat your oven to 325 degrees.
2. Shred zucchini and leave on the side.
3. Put together the first 5 ingredients- flour through cinnamon.
4. Next, add the eggs through shredded zucchini. Stir well.
5. Last, add the walnuts. Stir well.
6. Transfer batter to a lined cupcake tin.
7. Bake for 30 minutes.
8. Enjoy!

Makes 12-16 muffins

I hope you ❤️ these. Follow me for more plant-forward recipes!

02/14/2026

Are you a chocolate fan like me?! I have good news, a bit of dark chocolate everyday is good for your ❤️ and more!

❤️ Daily dark chocolate may enhance your mood, heart health, and brain function
❤️ Chocolate is a good source of the antioxidant, flavanols.
❤️ The flavanols in dark chocolate increase blood nitric oxide levels which help blood vessels to widen and relax, increasing blood flow and lowering blood pressure.
❤️The darker the chocolate the more flavanols and less sugar it has.
❤️Dark chocolate with 70% cocoa or higher is recommended since it is lower in added sugar and richer in the heart healthy antioxidant, flavanol and minerals magnesium, zinc, and iron than other chocolate.
❤️ Eating 1-1.5 ounces of dark chocolate per day is associated with health benefits especially when it takes the place of other sweet treats.
 
I hope this sweet message brought you happiness on ❤️ day!

Follow me for more information on heart health and plant-forward nutrition. ❤️❤️❤️

02/13/2026

My Heart Forum presentation is on YouTube. You can view it here.

A live cooking demonstration and discussion on practical heart-healthy eating.Speaker: Sheri Gaw, Clinical Registered Dietitian

02/08/2026

I had so much fun at the annual El Camino Health Heart Forum.
I was completely in my element presenting and demoing a balanced salad and talking to participants at the health fair.
If you are looking for advice for heart health or are want to move towards a plant-forward diet, follow me!

🌱

02/06/2026

Did you know today is National Wear Red Day?

Wear Red Day happens every year on the first Friday in February during American Heart Month. Wearing red brings awareness to heart disease, the leading cause of death among American women. It also is a day to promote education, awareness, and early detection.

To kick off American Heart Month, I will presenting at the El Camino Health Heart Forum on Saturday, 2/7. Our in-person event is at full capacity with over 500 people registered!

You can join us online from anywhere by registering here: https://www.elcaminohealth.org/landing/heartforum2026

What are some things you can do to prevent heart disease?

❤️Choose balanced meals that are rich in fiber from fruits, vegetables, whole grains, nuts, beans, and seeds, low in saturated fat from lean protein and low-fat dairy, and low in added sugars by limiting soda and other sweet treats.

❤️Exercise regularly by walking, swimming, cycling, running, or doing any movement that you find enjoyable.

❤️Manage stress levels with meditation, yoga, or deep breathing.

❤️Quit smoking.

❤️Limit alcohol to a max of 1 drink per day for women and 2 drinks per day for men.

❤️Aim for adequate sleep- 7-9 hours of sleep each night.


Are you wearing red today? ❤️

02/04/2026

Well, this is a fun trend! Try it!

Ask Chat GPT to create a caricature of you with everything they know about you and state your job.

I think Chat GPT knows me pretty well!

If you are new here, I am Sheri Gaw, a registered dietitian nutritionist and certified diabetes care & education specialist.

I work in the cardiac & pulmonary wellness program at El Camino Health. On the side, I am a media dietitian and I work with brands to provide evidence-based nutritional guidance.

If you are looking for information on heart health and plant-forward nutrition, you should follow me!

By the way, I am presenting at a large event this weekend, the annual El Camino Health Heart Forum. It will stream online. Here is the link to learn more, register, and join! https://www.elcaminohealth.org/landing/heartforum2026