Nutrition By Bess

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Nutrition By Bess

Nutrition by Bess specializes in women's health, PCOS and menopause.

12/26/2025

Your body is communicating — not misbehaving.
Menopause asks you to slow down, soften, nourish, and tune in.

You don’t have to do that alone.

If you want help creating habits that actually support your energy, sleep, mood, and metabolism — I’ll walk with you.
No restriction. No shame. No overwhelm.

Send me “PLAN” and I’ll help you start gently 🤍

12/23/2025

I was quoted in Parade’s review of Ryze mushroom coffee, where I shared a simple take on how mushroom coffee differs from regular coffee.

“Think of it as coffee with a wellness upgrade — less wired and tired, more focused and chill.” — Bess Berger, RDN ☕

Mushroom coffee blends typical coffee with adaptogenic mushroom extracts like reishi, lion’s mane, cordyceps, shiitake and turkey tail. Though the research on mushroom coffee’s specific health benefits is still emerging, many people enjoy a smoother energy curve, enhanced focus and a gentler caffeine experience.

Ryze’s Super6 blend is one of the more popular products in this category — featuring organic mushrooms plus instant Arabica coffee you can mix hot or cold.

If you love coffee but want to experiment with functional blends that support alertness without the jittery crash, this trend might be worth a try.

Link to read this article: https://parade.com/food/ryze-mushroom-coffee-review

12/13/2025

💪 Want snacks that help support weight loss and keep you full longer?

I was quoted in Eat This, Not That!’s article “7 Best High-Protein Snacks for Weight Loss, Say Dietitians” by Heather Newgen, where I share some of my go-to, real-food protein picks that help with appetite control and steady energy.

Here are some delicious, protein-packed snacks mentioned:
• Roasted edamame → crunchy, high protein + fiber
• Tuna packets → great on the go
• Cheese + meat snack packs → balanced protein + fat
• Salmon pouches → portable with omega-3s
• Cottage cheese + Greek yogurt → gut friendly and satisfying

Some brands I recommend to up your intake of these snacks:
Solid White Tuna in Water
Low-Fat Classic Cottage Cheese
Zero Added Sugar Yogurts
Salmon Jerkey

In the article, dietitians like Dr. Qianzhi Jiang, RDN, LDN, also shared insights on how protein snacks help reduce hunger and support weight loss.

Eating snacks with protein helps curb cravings, preserve muscle mass, and keep blood sugar steadier. These are all essential for sustainable weight loss. If you’re trying to snack smarter and support your wellness goals, this is a great place to start.

👉 Read the full article and DM me if you want personalized support for protein-rich snacking that fits yourhormones, energy needs, and goals. 💚

Link to article: https://www.eatthis.com/high-protein-snacks-weight-loss/

12/02/2025

🥛 Yogurt can be more than just a snack — it can be a powerful tool for gut, hormone, and overall health.

I was quoted in Eat This, Not That’s “8 Healthiest Yogurts on Grocery Store Shelves,” where I offer this tip:

“The 0% fat version … is perfect if you want a yogurt that’s totally customizable so you can add your own fruit, nuts or spices for flavor.” — Bess Berger, RDN

🥄 Why this matters — especially for women navigating PCOS, perimenopause, menopause, or hormonal shifts:
🤍High protein supports satiety and stable blood sugar
🤍Low-sugar and clean ingredient yogurts support gut and hormone balance
🤍Add fiber, healthy fats, and natural toppings to boost nutrient density & satisfaction

The best grocery-store yogurt picks:
Organic 100% Greek Yogurt
Grass Fed Cream on the Top Yogurt
Plain Greek Yogurt
Drinkable Yogurt
Total Greek Yogurt 0% or 2% Plain
Zero Sugar yogurt
Icelandic-Style Skyr Yogurt

This article was written by and was quoted alongside me!

Want help building a personalized, hormone-friendly yogurt plan (or overall diet plan) that fits YOUR life?

📩 DM me or tap the link in bio to chat.

Link to this article - https://www.eatthis.com/healthiest-yogurts-grocery-store-shelves/

11/17/2025

You are not defined by lab results, weight, symptoms, or how long you’ve been trying to “figure it out.”

You are a whole, complex, resilient human being — and the way you care for yourself gets to reflect that.

If you’re tired of one-size-fits-all advice, there is a better way.

Let’s build something that fits you.

DM “SUPPORT” and I’ll send details on how we can work together 🤍

11/15/2025

💧 Feeling drained, foggy, or off your usual rhythm? The solution may lie in the lesser-talked-about B vitamins.

I was quoted in an article “Surprising Health Benefits of B Vitamins”, where I shared:

“When women ensure they’re getting a full spectrum of B vitamins—especially B6, B9 (folate), and B12—they’re better set up for mood support, energy, hormone balance and metabolism.” — Bess Berger, RDN

For women navigating PCOS, perimenopause, menopause or simply seeking steady energy and hormone harmony — here’s why this matters:

• B vitamins help convert food into energy so you’re not dragging through your day
• They play key roles in hormone production and nervous system support
• They support gut health & nutrient absorption, which links directly to hormone balance

Where to get B vitamins from real food 👇

🥚 eggs
🥣 / Zero yogurt
🐟 salmon
🥫 beans & lentils
🌿 greens

Want to build a hormone-friendly nutrition plan that includes all the right B-vitamin–rich foods (without just throwing supplements at the problem)?

📩 DM me or click the link in bio to chat about how I support women like you with personalized, real-life nutrition. 💚

Article written by and medically reviewed by

Other professionals quoted in this article: and Dr. Venuka Wickramaarachchi MD

Read the article at this link - https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/

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