The Plate Talk by Thea Valencia, RND

The Plate Talk by Thea Valencia, RND Registered Nutritionist–Dietitian (RND) helping Filipinos build sustainable eating habits.

Offers online consultations for weight management & metabolic health (PMOS/PCOS, T2DM, CKD, and others)

Evidence-based • Practical • Sustainable
📩 Message to book Welcome! 👋 This page is all about keeping things real when it comes to food, health, and everything in between. No crash diets, no overcomplicated science talk – just honest, practical, and easy-to-digest tips that actually make sense in everyday life.

𝐉𝐔𝐍𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐒𝐋𝐎𝐓𝐒: 𝐖𝐄 𝐀𝐑𝐄 𝐁𝐀𝐂𝐊! 🌈Following our recent clinic closure, we are officially back and ready t...
02/06/2026

𝐉𝐔𝐍𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐒𝐋𝐎𝐓𝐒: 𝐖𝐄 𝐀𝐑𝐄 𝐁𝐀𝐂𝐊! 🌈

Following our recent clinic closure, we are officially back and ready to welcome you! To celebrate our reopening and honor 𝗣𝗿𝗶𝗱𝗲 𝗠𝗼𝗻𝘁𝗵, we are opening a limited number of slots this June for anyone looking to focus on their health with individualized, inclusive guidance.

📋 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗗𝗲𝘁𝗮𝗶𝗹𝘀
• Monday, Wednesday, and Saturday
• Maximum of 𝟰 𝘀𝗹𝗼𝘁𝘀 per day
• One-on-one, focused sessions tailored to your goals and current lifestyle

✨ 𝗔𝗿𝗲𝗮𝘀 𝗼𝗳 𝗦𝘂𝗽𝗽𝗼𝗿𝘁
• Weight management
• PMOS/PCOS
• Blood sugar control
• Digestive concerns
• Building sustainable eating habits

🏳️‍🌈 𝘑𝘶𝘯𝘦 𝘗𝘳𝘪𝘥𝘦 𝘚𝘱𝘦𝘤𝘪𝘢𝘭: As a welcome back and a celebration of inclusivity, all individual sessions this month are available at a 𝘀𝗽𝗲𝗰𝗶𝗮𝗹 𝗿𝗮𝘁𝗲 of ₱𝟱𝟬𝟬 per session (Regular rate: up to ₱800) for both new and returning clients!

If you’d like to book a slot, send us a message with the phrase “𝗝𝗨𝗡𝗘 𝗦𝗟𝗢𝗧” and we’ll share the available schedules for the week.

𝙎𝙡𝙤𝙩𝙨 𝙖𝙧𝙚 𝙨𝙩𝙧𝙞𝙘𝙩𝙡𝙮 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙩𝙤 𝙢𝙖𝙞𝙣𝙩𝙖𝙞𝙣 𝙩𝙝𝙚 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙖𝙣𝙙 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙯𝙚𝙙 𝙖𝙩𝙩𝙚𝙣𝙩𝙞𝙤𝙣 𝙤𝙛 𝙚𝙖𝙘𝙝 𝙨𝙚𝙨𝙨𝙞𝙤𝙣.

𝐂𝐋𝐈𝐍𝐈𝐂 𝐀𝐃𝐕𝐈𝐒𝐎𝐑𝐘Please be advised that the clinic will be 𝗰𝗹𝗼𝘀𝗲𝗱 from 𝗠𝗮𝘆 𝟮𝟬 to 𝗠𝗮𝘆 𝟮𝟳, 𝟮𝟬𝟮𝟲.Regular clinic operations wi...
12/05/2026

𝐂𝐋𝐈𝐍𝐈𝐂 𝐀𝐃𝐕𝐈𝐒𝐎𝐑𝐘

Please be advised that the clinic will be 𝗰𝗹𝗼𝘀𝗲𝗱 from 𝗠𝗮𝘆 𝟮𝟬 to 𝗠𝗮𝘆 𝟮𝟳, 𝟮𝟬𝟮𝟲.

Regular clinic operations will 𝗿𝗲𝘀𝘂𝗺𝗲 on 𝗠𝗮𝘆 𝟯𝟬, 𝟮𝟬𝟮𝟲.

Clients with follow-up appointments falling within the closure period may 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝘁𝗵𝗲 𝗻𝗲𝗮𝗿𝗲𝘀𝘁 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝗱𝗮𝘁𝗲 before May 20 or after May 27.

We also encourage everyone to book your slots in advance to 𝘀𝗲𝗰𝘂𝗿𝗲 𝘆𝗼𝘂𝗿 𝗽𝗿𝗲𝗳𝗲𝗿𝗿𝗲𝗱 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲.

𝘍𝘰𝘳 𝘢𝘱𝘱𝘰𝘪𝘯𝘵𝘮𝘦𝘯𝘵𝘴, 𝘪𝘯𝘲𝘶𝘪𝘳𝘪𝘦𝘴, 𝘢𝘯𝘥 𝘰𝘵𝘩𝘦𝘳 𝘤𝘰𝘯𝘤𝘦𝘳𝘯𝘴, 𝘱𝘭𝘦𝘢𝘴𝘦 𝘧𝘦𝘦𝘭 𝘧𝘳𝘦𝘦 𝘵𝘰 𝘴𝘦𝘯𝘥 𝘶𝘴 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦.

Thank you so much for your understanding and continued trust. Wishing everyone a restful break, and we look forward to seeing you again soon.

𝐖𝐇𝐎 𝐒𝐇𝐎𝐔𝐋𝐃 𝐂𝐎𝐍𝐒𝐔𝐋𝐓 𝐀 𝐃𝐈𝐄𝐓𝐈𝐓𝐈𝐀𝐍 𝐀𝐍𝐃 𝐖𝐇𝐘 𝐈𝐓 𝐌𝐀𝐓𝐓𝐄𝐑𝐒Nutrition advice is widely available, but not all of it considers your ...
03/05/2026

𝐖𝐇𝐎 𝐒𝐇𝐎𝐔𝐋𝐃 𝐂𝐎𝐍𝐒𝐔𝐋𝐓 𝐀 𝐃𝐈𝐄𝐓𝐈𝐓𝐈𝐀𝐍 𝐀𝐍𝐃 𝐖𝐇𝐘 𝐈𝐓 𝐌𝐀𝐓𝐓𝐄𝐑𝐒

Nutrition advice is widely available, but not all of it considers your 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹 𝗻𝗲𝗲𝗱𝘀, 𝗵𝗲𝗮𝗹𝘁𝗵 𝘀𝘁𝗮𝘁𝘂𝘀, or 𝗱𝗮𝗶𝗹𝘆 𝗿𝗼𝘂𝘁𝗶𝗻𝗲. What works for one person may not always be appropriate or sustainable for another.

Working with a 𝗱𝗶𝗲𝘁𝗶𝘁𝗶𝗮𝗻 can be helpful when:

🥗 You feel 𝘂𝗻𝘀𝘂𝗿𝗲 about what 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗲𝗮𝘁𝗶𝗻𝗴 looks like
🩺 You are managing a condition such as 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀, 𝗣𝗖𝗢𝗦, or 𝗸𝗶𝗱𝗻𝗲𝘆 𝗱𝗶𝘀𝗲𝗮𝘀𝗲
⏰ Your 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 makes it difficult to maintain 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝗲𝗮𝘁𝗶𝗻𝗴 𝗵𝗮𝗯𝗶𝘁𝘀
🔄 You have tried different 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵𝗲𝘀 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗹𝗮𝘀𝘁𝗶𝗻𝗴 𝗿𝗲𝘀𝘂𝗹𝘁𝘀

Nutrition support can also help you build a more 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 and 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗿𝗲𝗹𝗮𝘁𝗶𝗼𝗻𝘀𝗵𝗶𝗽 𝘄𝗶𝘁𝗵 𝗳𝗼𝗼𝗱.

𝗗𝗶𝗲𝘁𝗶𝘁𝗶𝗮𝗻𝘀 provide 𝗲𝘃𝗶𝗱𝗲𝗻𝗰𝗲-𝗯𝗮𝘀𝗲𝗱, 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲 that takes into account your 𝘭𝘪𝘧𝘦𝘴𝘵𝘺𝘭𝘦, 𝘱𝘳𝘦𝘧𝘦𝘳𝘦𝘯𝘤𝘦𝘴, and 𝘭𝘰𝘯𝘨-𝘵𝘦𝘳𝘮 𝘨𝘰𝘢𝘭𝘴 which help you make practical and sustainable changes.

If you’re considering personalized nutrition guidance, you may 𝙨𝙚𝙣𝙙 𝙖 𝙢𝙚𝙨𝙨𝙖𝙜𝙚 to learn more about how consultations work! 📩

𝐍𝐎𝐖 𝐀𝐂𝐂𝐄𝐏𝐓𝐈𝐍𝐆 𝐎𝐍𝐋𝐈𝐍𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍𝐒 ✨Thank you to everyone who trusted 𝗧𝗵𝗲 𝗣𝗹𝗮𝘁𝗲 𝗧𝗮𝗹𝗸 during the 𝘞𝘰𝘮𝘦𝘯’𝘴 𝘔𝘰𝘯𝘵𝘩 ...
30/04/2026

𝐍𝐎𝐖 𝐀𝐂𝐂𝐄𝐏𝐓𝐈𝐍𝐆 𝐎𝐍𝐋𝐈𝐍𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍𝐒 ✨

Thank you to everyone who trusted 𝗧𝗵𝗲 𝗣𝗹𝗮𝘁𝗲 𝗧𝗮𝗹𝗸 during the 𝘞𝘰𝘮𝘦𝘯’𝘴 𝘔𝘰𝘯𝘵𝘩 𝘧𝘳𝘦𝘦 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯𝘴 and 𝘈𝘱𝘳𝘪𝘭 𝘴𝘱𝘦𝘤𝘪𝘢𝘭 𝘳𝘢𝘵𝘦𝘴. We truly appreciate being part of your health and nutrition journey!

Starting this May, 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗼𝗻𝗹𝗶𝗻𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝘀𝗹𝗼𝘁𝘀 𝗮𝗿𝗲 𝗼𝗽𝗲𝗻 for individuals seeking professional guidance and a sustainable approach to better health.

📝 𝗔𝗿𝗲𝗮𝘀 𝗼𝗳 𝗦𝘂𝗽𝗽𝗼𝗿𝘁
• Weight management (loss or gain)
• PCOS nutrition support
• Diabetes-friendly nutrition guidance
• Hypertension and heart health
• Renal nutrition guidance
• Personalized nutrition based on your goals

📌 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗥𝗮𝘁𝗲𝘀
• New Patients – PHP 800
• Existing Patients – PHP 550

🍽️ 𝗠𝗲𝗮𝗹 𝗣𝗹𝗮𝗻 𝗥𝗮𝘁𝗲𝘀
• 7-Day Meal Plan – PHP 1,800
• 14-Day Meal Plan – PHP 2,800
• 30-Day Meal Plan – PHP 4,000

🕒 𝗖𝗹𝗶𝗻𝗶𝗰 𝗛𝗼𝘂𝗿𝘀
Mon, Wed, Sat | 10:00 AM – 5:00 PM

If you’d like to 𝗯𝗼𝗼𝗸 𝗮 𝘀𝗹𝗼𝘁, you may 𝘀𝗲𝗻𝗱 𝗮 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 with “𝗕𝗢𝗢𝗞 𝗦𝗟𝗢𝗧,” and we’ll share the available schedules for the week.

𝙎𝙡𝙤𝙩𝙨 𝙖𝙧𝙚 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙩𝙤 𝙢𝙖𝙞𝙣𝙩𝙖𝙞𝙣 𝙩𝙝𝙚 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙖𝙣𝙙 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙯𝙚𝙙 𝙘𝙖𝙧𝙚 𝙛𝙤𝙧 𝙚𝙖𝙘𝙝 𝙨𝙚𝙨𝙨𝙞𝙤𝙣.

𝐀𝐏𝐑𝐈𝐋 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐒𝐋𝐎𝐓𝐒 𝐍𝐎𝐖 𝐎𝐏𝐄𝐍Following last month’s free consultations, we’ve decided to 𝗼𝗽𝗲𝗻 𝗮 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝗻𝘂...
07/04/2026

𝐀𝐏𝐑𝐈𝐋 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐒𝐋𝐎𝐓𝐒 𝐍𝐎𝐖 𝐎𝐏𝐄𝐍

Following last month’s free consultations, we’ve decided to 𝗼𝗽𝗲𝗻 𝗮 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝗻𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝘀𝗹𝗼𝘁𝘀 𝘁𝗵𝗶𝘀 𝗔𝗽𝗿𝗶𝗹 for those who would like to continue or begin working on their nutrition with more 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲.

One of the most common challenges we see is not a lack of effort, but a lack of clarity, especially when trying to apply general nutrition advice to your own routine. What works in theory may not always translate in practice without proper guidance.

If you’re looking for a more 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲𝗱 𝗮𝗻𝗱 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵, this can be a good place to start.

𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗗𝗲𝘁𝗮𝗶𝗹𝘀
• Monday, Wednesday, and Saturday
• Maximum of 𝟰 𝘀𝗹𝗼𝘁𝘀 per day
• 𝗢𝗻𝗲-𝗼𝗻-𝗼𝗻𝗲, focused sessions tailored to your goals and current lifestyle

𝗔𝗿𝗲𝗮𝘀 𝗼𝗳 𝗦𝘂𝗽𝗽𝗼𝗿𝘁
• Weight management
• PCOS
• Blood sugar control
• Digestive concerns
• Building sustainable eating habits

As part of this 𝗔𝗽𝗿𝗶𝗹 𝗼𝗳𝗳𝗲𝗿𝗶𝗻𝗴, consultations are available at a 𝘀𝗽𝗲𝗰𝗶𝗮𝗹 𝗿𝗮𝘁𝗲 of ₱𝟯𝟱𝟬 𝗽𝗲𝗿 𝘀𝗲𝘀𝘀𝗶𝗼𝗻.

If you’d like to 𝗯𝗼𝗼𝗸 𝗮 𝘀𝗹𝗼𝘁, you may 𝘀𝗲𝗻𝗱 𝗮 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 with “𝗔𝗣𝗥𝗜𝗟 𝗦𝗟𝗢𝗧,” and we’ll share the available schedules for the week.

𝙎𝙡𝙤𝙩𝙨 𝙖𝙧𝙚 𝙡𝙞𝙢𝙞𝙩𝙚𝙙 𝙩𝙤 𝙢𝙖𝙞𝙣𝙩𝙖𝙞𝙣 𝙩𝙝𝙚 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙤𝙛 𝙚𝙖𝙘𝙝 𝙨𝙚𝙨𝙨𝙞𝙤𝙣.

🌸 𝐖𝐑𝐀𝐏𝐏𝐈𝐍𝐆 𝐔𝐏 𝐖𝐎𝐌𝐄𝐍'𝐒 𝐌𝐎𝐍𝐓𝐇 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍𝐒 🌸Over the past weeks, I had the privilege of conducting 𝗳𝗿𝗲𝗲 𝗼𝗻𝗲-𝗼𝗻-...
30/03/2026

🌸 𝐖𝐑𝐀𝐏𝐏𝐈𝐍𝐆 𝐔𝐏 𝐖𝐎𝐌𝐄𝐍'𝐒 𝐌𝐎𝐍𝐓𝐇 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍𝐒 🌸

Over the past weeks, I had the privilege of conducting 𝗳𝗿𝗲𝗲 𝗼𝗻𝗲-𝗼𝗻-𝗼𝗻𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻𝘀 through 𝗧𝗵𝗲 𝗣𝗹𝗮𝘁𝗲 𝗧𝗮𝗹𝗸 𝗯𝘆 𝗧𝗵𝗲𝗮 𝗩𝗮𝗹𝗲𝗻𝗰𝗶𝗮, 𝗥𝗡𝗗. Across these sessions, I was able to work with women navigating concerns like 𝗣𝗖𝗢𝗦, 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝗰𝗼𝗻𝘁𝗿𝗼𝗹, 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝗵𝗲𝗮𝗹𝘁𝗵, 𝘄𝗲𝗶𝗴𝗵𝘁 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁, and 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗵𝗮𝗯𝗶𝘁𝘀.

Thank you to everyone who trusted me and became part of this initiative. Your openness and commitment to improving your health were truly inspiring!

What I was most reminded of this month, as a 𝘄𝗼𝗺𝗮𝗻 and a 𝗱𝗶𝗲𝘁𝗶𝘁𝗶𝗮𝗻, is that our 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗴𝗼 𝗳𝗮𝗿 𝗯𝗲𝘆𝗼𝗻𝗱 𝗷𝘂𝘀𝘁 𝗳𝗼𝗼𝗱. More often than not, they are shaped by 𝘀𝘆𝘀𝘁𝗲𝗺𝘀, 𝗽𝗼𝗹𝗶𝗰𝗶𝗲𝘀, and 𝘀𝗼𝗰𝗶𝗮𝗹 𝗿𝗲𝗮𝗹𝗶𝘁𝗶𝗲𝘀 we live in.

𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗱𝗼𝗲𝘀𝗻'𝘁 𝗵𝗮𝗽𝗽𝗲𝗻 𝗶𝗻 𝗶𝘀𝗼𝗹𝗮𝘁𝗶𝗼𝗻. It is often embedded with deeper contexts from individuals with 𝗯𝘂𝘀𝘆 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲𝘀, communities with 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝗮𝗰𝗰𝗲𝘀𝘀 𝘁𝗼 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝘂𝘀 𝗳𝗼𝗼𝗱, breadwinners with 𝗳𝗶𝗻𝗮𝗻𝗰𝗶𝗮𝗹 𝗰𝗼𝗻𝘀𝘁𝗿𝗮𝗶𝗻𝘁𝘀, young women with 𝗵𝗼𝗿𝗺𝗼𝗻𝗮𝗹 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀, and every Filipino 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙜𝙚𝙩 𝙗𝙮.

This is why we should emphasize that alongside 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹, 𝘀𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲, and 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗮𝗿𝗲, we must also advocate for 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘀𝘆𝘀𝘁𝗲𝗺𝘀, 𝗽𝗼𝗹𝗶𝗰𝗶𝗲𝘀, and 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀 that improve access to 𝗮𝗳𝗳𝗼𝗿𝗱𝗮𝗯𝗹𝗲, 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝘂𝘀 𝗳𝗼𝗼𝗱, create supportive environments, and make healthy choices more realistic for everyone.

There may be no one-size-fits-all solution, but there are always ways to tailor nutrition strategies to each person’s needs, preferences, and circumstances.

I’m grateful to have been part of your journey, even in this small way.

If you weren’t able to join this initiative, or want continued guidance, you can 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲 𝗮 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝘂𝘀 to explore nutrition strategies that fit your lifestyle and goals.

As we move forward, let’s continue creating environments that make healthier choices accessible, promote realistic health messages, and honor the unique journey of each person.

𝘛𝘶𝘭𝘰𝘺 𝘱𝘰 𝘵𝘢𝘺𝘰 𝘴𝘢 𝘣𝘶𝘴𝘰𝘨 𝘯𝘢 𝘬𝘸𝘦𝘯𝘵𝘰 𝘢𝘵 𝘶𝘴𝘢𝘱𝘢𝘯𝘨 𝘱𝘭𝘢𝘵𝘰!

𝐏𝐂𝐎𝐒 𝐀𝐍𝐃 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍: 𝐖𝐇𝐀𝐓 𝐘𝐎𝐔 𝐍𝐄𝐄𝐃 𝐓𝐎 𝐊𝐍𝐎𝐖 🔍𝗣𝗼𝗹𝘆𝗰𝘆𝘀𝘁𝗶𝗰 𝗢𝘃𝗮𝗿𝘆 𝗦𝘆𝗻𝗱𝗿𝗼𝗺𝗲 (PCOS) is a common 𝗵𝗼𝗿𝗺𝗼𝗻𝗮𝗹 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻 in women of r...
22/03/2026

𝐏𝐂𝐎𝐒 𝐀𝐍𝐃 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍: 𝐖𝐇𝐀𝐓 𝐘𝐎𝐔 𝐍𝐄𝐄𝐃 𝐓𝐎 𝐊𝐍𝐎𝐖 🔍

𝗣𝗼𝗹𝘆𝗰𝘆𝘀𝘁𝗶𝗰 𝗢𝘃𝗮𝗿𝘆 𝗦𝘆𝗻𝗱𝗿𝗼𝗺𝗲 (PCOS) is a common 𝗵𝗼𝗿𝗺𝗼𝗻𝗮𝗹 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻 in women of reproductive age that can affect 𝗺𝗲𝗻𝘀𝘁𝗿𝘂𝗮𝗹 𝗰𝘆𝗰𝗹𝗲𝘀, 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺, and 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝗿𝗲𝗴𝘂𝗹𝗮𝘁𝗶𝗼𝗻.

While nutrition does not “cure” PCOS, it plays an important role in 𝗺𝗮𝗻𝗮𝗴𝗶𝗻𝗴 𝘀𝘆𝗺𝗽𝘁𝗼𝗺𝘀 𝗮𝗻𝗱 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝗼𝘃𝗲𝗿𝗮𝗹𝗹 𝗵𝗲𝗮𝗹𝘁𝗵.

Here are some evidence-based nutrition strategies:

🥗 𝗔𝗶𝗺 𝗳𝗼𝗿 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗺𝗲𝗮𝗹𝘀
Including carbohydrates, protein, and fat in each meal can help support more stable blood sugar levels.

🍚 𝗖𝗵𝗼𝗼𝘀𝗲 𝗵𝗶𝗴𝗵𝗲𝗿-𝗳𝗶𝗯𝗲𝗿 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀
Whole grains, fruits, vegetables, and legumes are generally preferred over highly refined options.

🍗 𝗜𝗻𝗰𝗹𝘂𝗱𝗲 𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻
Protein can help with satiety and may reduce large fluctuations in blood sugar.

🥑 𝗜𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗮𝘁𝘀
Fats from sources like nuts, seeds, and oils contribute to overall nutrient intake and meal balance.

⏰ 𝗠𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝗺𝗲𝗮𝗹 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀
Skipping meals or long gaps between eating may lead to increased hunger and less stable energy levels.

🏃‍♀️ 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗳𝗮𝗰𝘁𝗼𝗿𝘀
Physical activity, sleep, and stress management also influence PCOS symptoms and overall well-being.

✨ Most importantly, 𝗣𝗖𝗢𝗦 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗶𝘀 𝗵𝗶𝗴𝗵𝗹𝘆 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱.
Nutrition strategies should be realistic, sustainable, and tailored to your specific needs, preferences, and health goals not based on a one-size-fits-all approach.

PCOS management is personal. Focus on what works for you and celebrate the progress you make along the way.

🌸 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐌𝐎𝐍𝐓𝐇 𝐅𝐑𝐄𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐅𝐔𝐋𝐋𝐘 𝐁𝐎𝐎𝐊𝐄𝐃 🌸Thank you so much for the overwhelming interest and support fo...
06/03/2026

🌸 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐌𝐎𝐍𝐓𝐇 𝐅𝐑𝐄𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 𝐅𝐔𝐋𝐋𝐘 𝐁𝐎𝐎𝐊𝐄𝐃 🌸

Thank you so much for the overwhelming interest and support for the 𝗪𝗼𝗺𝗲𝗻’𝘀 𝗠𝗼𝗻𝘁𝗵 𝗙𝗿𝗲𝗲 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 through The Plate Talk by Thea Valencia, RND 💜

All consultation slots for 𝗠𝗮𝗿𝗰𝗵 𝟭𝟰, 𝟮𝟭, 𝗮𝗻𝗱 𝟮𝟴 are now 𝗳𝘂𝗹𝗹𝘆 𝗯𝗼𝗼𝗸𝗲𝗱.

For those who successfully registered, 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗱𝗲𝘁𝗮𝗶𝗹𝘀 𝗮𝗻𝗱 𝗰𝗼𝗻𝗳𝗶𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗶𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 𝘄𝗶𝗹𝗹 𝗯𝗲 𝘀𝗲𝗻𝘁 𝙬𝙞𝙩𝙝𝙞𝙣 𝙩𝙝𝙚 𝙬𝙚𝙚𝙠 𝙤𝙛 𝙮𝙤𝙪𝙧 𝙨𝙚𝙡𝙚𝙘𝙩𝙚𝙙 𝙨𝙘𝙝𝙚𝙙𝙪𝙡𝙚.

For those who were not able to secure a slot this time, you may still book a consultation by:
• Sending a message through the 𝗧𝗵𝗲 𝗣𝗹𝗮𝘁𝗲 𝗧𝗮𝗹𝗸 𝗯𝘆 𝗧𝗵𝗲𝗮 𝗩𝗮𝗹𝗲𝗻𝗰𝗶𝗮, 𝗥𝗡𝗗 page, or
• Booking through 𝗦𝗲𝗿𝗶𝗼𝘂𝘀𝗠𝗗 or 𝗡𝗼𝘄𝗦𝗲𝗿𝘃𝗶𝗻𝗴: https://seriousmd.com/doc/althea-mae-valencia

More consultation schedules and future activities will be announced soon.

Thank you again for the support and for taking a step toward better health and nourishment!

🌸 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐌𝐎𝐍𝐓𝐇 𝐅𝐑𝐄𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 🌸Hi, everyone! In celebration of 𝗪𝗼𝗺𝗲𝗻’𝘀 𝗠𝗼𝗻𝘁𝗵, I’m offering 𝗳𝗿𝗲𝗲 𝗼𝗻𝗲-𝗼𝗻-𝗼𝗻𝗲...
05/03/2026

🌸 𝐖𝐎𝐌𝐄𝐍’𝐒 𝐌𝐎𝐍𝐓𝐇 𝐅𝐑𝐄𝐄 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍 𝐂𝐎𝐍𝐒𝐔𝐋𝐓𝐀𝐓𝐈𝐎𝐍 🌸

Hi, everyone! In celebration of 𝗪𝗼𝗺𝗲𝗻’𝘀 𝗠𝗼𝗻𝘁𝗵, I’m offering 𝗳𝗿𝗲𝗲 𝗼𝗻𝗲-𝗼𝗻-𝗼𝗻𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻𝘀 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 through The Plate Talk by Thea Valencia, RND 🥗

Each consultation includes 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁, 𝗰𝗼𝘂𝗻𝘀𝗲𝗹𝗶𝗻𝗴, and a 𝗽𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘇𝗲𝗱 𝗱𝗶𝗲𝘁 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 tailored to support:
• Weight management
• Hormonal health (PCOS, etc.)
• Blood sugar, cholesterol control, or kidney health
• Digestive health and gut function
• Building healthier eating habits

📌 𝗛𝗼𝘄 𝘁𝗼 𝗷𝗼𝗶𝗻:
1️⃣ Register through the link for your preferred date until slots are filled
2️⃣ Wait for your consultation details
3️⃣ Confirm your slot to secure your schedule

📅 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 𝗗𝗮𝘁𝗲𝘀 (Saturdays)
March 14, 2026: https://forms.gle/Uz1HYC5TvkAYweBP8 (closes Mar 11 5PM)
March 21, 2026: https://forms.gle/ToMJ7q8YeXniYVJMA (closes Mar 18 5 PM)
March 28, 2026: https://forms.gle/s1KnaiPo7heYauS39 (closes Mar 25 5 PM)

⏰ Time: 1:00 PM – 5:00 PM

⚠️ Limited slots available.

𝐖𝐨𝐦𝐞𝐧 𝐡𝐨𝐥𝐝 𝐮𝐩 𝐡𝐚𝐥𝐟 𝐭𝐡𝐞 𝐬𝐤𝐲. Let’s take a step toward better health and nourishment this Women’s Month 💜

𝐁𝐥𝐨𝐨𝐝 𝐒𝐮𝐠𝐚𝐫 𝐀𝐟𝐭𝐞𝐫 𝐌𝐞𝐚𝐥𝐬: 𝐒𝐩𝐢𝐤𝐞 𝐛𝐚 𝐨 𝐍𝐨𝐫𝐦𝐚𝐥 𝐧𝐚 𝐏𝐚𝐠𝐭𝐚𝐚𝐬 𝐋𝐚𝐧𝐠? 📈Isa sa mga trending topics ngayon sa social media ay ang “s...
05/12/2025

𝐁𝐥𝐨𝐨𝐝 𝐒𝐮𝐠𝐚𝐫 𝐀𝐟𝐭𝐞𝐫 𝐌𝐞𝐚𝐥𝐬: 𝐒𝐩𝐢𝐤𝐞 𝐛𝐚 𝐨 𝐍𝐨𝐫𝐦𝐚𝐥 𝐧𝐚 𝐏𝐚𝐠𝐭𝐚𝐚𝐬 𝐋𝐚𝐧𝐠? 📈

Isa sa mga trending topics ngayon sa social media ay ang “sugar equivalents” ng bawat pagkain tulad ng rice, tinapay, at iba pang carbs – parang lahat na lang ay nagdudulot ng “𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿 𝘀𝗽𝗶𝗸𝗲.” Pero ano ba talaga ang blood sugar spike at kailan ito nangyayari?

Let’s talk about it!

Normal lang na tumaas ang blood sugar pagkatapos kumain. Ito ay senyales na inaabsorb ng katawan ang energy mula sa pagkain:

𝗖𝗮𝗿𝗯𝘀 → 𝗴𝗹𝘂𝗰𝗼𝘀𝗲 → 𝗲𝗻𝗲𝗿𝗴𝘆 𝗻𝗴 𝗸𝗮𝘁𝗮𝘄𝗮𝗻

Pero 𝗵𝗶𝗻𝗱𝗶 𝗱𝗮𝗵𝗶𝗹 𝘁𝘂𝗺𝗮𝗮𝘀 𝗮𝗻𝗴 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿, ibig sabihin ay nagkaroon ka agad ng 𝘀𝗽𝗶𝗸𝗲.

𝗔𝗻𝗼 𝗮𝗻𝗴 𝗕𝗹𝗼𝗼𝗱 𝗦𝘂𝗴𝗮𝗿 𝗦𝗽𝗶𝗸𝗲?
Ang blood sugar spike ay ang 𝗺𝗮𝗯𝗶𝗹𝗶𝘀 at 𝗺𝗮𝘁𝗮𝗮𝘀 na pagtaas ng glucose sa dugo pagkatapos kumain, kadalasan kapag ang pagkain ay mataas sa simple sugars o refined carbs.

𝗦𝗮 𝗺𝗮𝗱𝗮𝗹𝗶𝗻𝗴 𝘀𝗮𝗯𝗶:
〰 𝗡𝗼𝗿𝗺𝗮𝗹 𝗿𝗶𝘀𝗲 → dahan-dahang pagtaas, bahagi ng digestion
📈 𝗦𝗽𝗶𝗸𝗲 → mabilis, mataas, at kadalasan paulit-ulit

𝗠𝗴𝗮 𝗯𝗮𝗴𝗮𝘆 𝗻𝗮 𝗽𝘂𝘄𝗲𝗱𝗲𝗻𝗴 𝗺𝗮𝗴-𝘁𝗿𝗶𝗴𝗴𝗲𝗿 𝗻𝗴 𝗺𝗮𝘁𝗮𝗮𝘀 𝗮𝘁 𝗺𝗮𝗯𝗶𝗹𝗶𝘀 𝗻𝗮 𝘀𝗽𝗶𝗸𝗲:
🥤 Matatamis na inumin (soft drinks, milk tea, sweetened coffee)
🍞 Refined carbs (puting tinapay, pastries, instant noodles)
🍽️ Sobrang daming carbs sa isang kain
😴 Kulang sa tulog at mataas ang stress
🪑 Wala o minimal na movement pagkatapos kumain

𝗠𝗴𝗮 𝗽𝗼𝘀𝗶𝗯𝗹𝗲𝗻𝗴 𝗺𝗮𝗿𝗮𝗺𝗱𝗮𝗺𝗮𝗻:
😣 biglang pagod
🍬 cravings
🥴 hilo or “angat” na feeling
⚡ sudden init

Minsan, kahit may spike, walang symptoms na mararamdaman.

𝗕𝗮𝗸𝗶𝘁 𝗻𝗮𝘁𝗶𝗻 𝗶𝘁𝗼 𝗸𝗮𝗶𝗹𝗮𝗻𝗴𝗮𝗻 𝗯𝗮𝗻𝘁𝗮𝘆𝗮𝗻?
Repeated blood sugar spikes, over time, can contribute to 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝗱 𝗿𝗶𝘀𝗸 for:
🩺 Insulin resistance
😫 Madalas na cravings at fatigue
📈 Type 2 diabetes
⚠️ Long-term metabolic issues

𝗧𝗮𝗻𝗱𝗮𝗮𝗻: Hindi ito dahil sa isang pagkain lang. Kadalasan, ito ay dahil sa 𝗽𝗮𝘁𝘁𝗲𝗿𝗻, 𝗰𝗼𝗺𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻, at 𝗽𝗼𝗿𝘁𝗶𝗼𝗻 𝘀𝗶𝘇𝗲 ng pagkain.

𝗣𝗮𝗮𝗻𝗼 𝗺𝗮𝘀 𝗺𝗮𝗴𝗶𝗻𝗴 𝘀𝘁𝗮𝗯𝗹𝗲 𝗮𝗻𝗴 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿?
Hindi kailangan tanggalin ang kanin o iba pang carbs. Subukan ang mga simpleng tips na ito:

🥗 𝗣𝗮𝗶𝗿 𝗰𝗮𝗿𝗯𝘀 𝘄𝗶𝘁𝗵 𝗳𝗶𝗯𝗲𝗿 𝗮𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 – gulay, itlog, tofu, lean meats
🧃 𝗜𝘄𝗮𝘀𝗮𝗻 𝗮𝗻𝗴 𝘀𝘂𝗴𝗮𝗿𝘆 𝗱𝗿𝗶𝗻𝗸𝘀 – pinakamabilis mag-spike
🚶 𝗟𝗶𝗴𝗵𝘁 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗮𝗳𝘁𝗲𝗿 𝗺𝗲𝗮𝗹𝘀 – 10–15 min simpleng lakad
💧 𝗦𝘁𝗮𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱
⏰ 𝗥𝗲𝗴𝘂𝗹𝗮𝗿 𝗺𝗲𝗮𝗹𝘁𝗶𝗺𝗲𝘀 – iwasan ang sobrang gutom
😴 𝗔𝘆𝘂𝘀𝗶𝗻 𝗮𝗻𝗴 𝘁𝘂𝗹𝗼𝗴
⚖️ 𝗕𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗽𝗼𝗿𝘁𝗶𝗼𝗻𝘀 – hindi kailangan mag-“low carb”
❎ Goal: hindi “zero spike”
✅ Goal: stable energy, better digestion, long-term health

✨ : Carbs are not the enemy. 𝙋𝙖𝙞𝙧 𝙩𝙝𝙚𝙢 𝙬𝙚𝙡𝙡, 𝙥𝙤𝙧𝙩𝙞𝙤𝙣 𝙩𝙝𝙚𝙢 𝙧𝙞𝙜𝙝𝙩, 𝙖𝙣𝙙 𝙢𝙤𝙫𝙚 𝙖 𝙡𝙞𝙩𝙩𝙡𝙚 – these make all the difference.

📌 Disclaimer: For general information only. For personalized advice, consult a Registered Nutritionist-Dietitian (RND) or healthcare professional.

📚 Sources:
American Diabetes Association (ADA) – Postprandial glucose & carbohydrate metabolism
Harvard T.H. Chan School of Public Health – Glycemic response & carbohydrate quality
World Health Organization (WHO) – Healthy diet guidelines

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