Root & Bloom

06/09/2026

Preparing for possible HG should involve nutrition management preconception and a nutrition plan.

We actively work with HG patient and have success stories in managing and resolving symptoms. Have you experienced or are you having nausea/vomiting of pregnancy or Hyperemesis Gravidarum? We are here to help! Book a preconception evaluation or active management (yes, we will take your appointment via video from your bathroom floor if needed) today!

https://www.rootandbloomtx.com/services

06/08/2026

Are you drinking an electrolyte drink for breastfeeding? Maybe you’re just consuming more fluids or maybe you chose an option with more potassium?

🤱💧 Did you know your body puts about 400 mg of potassium into your breastmilk EVERY DAY?

Potassium isn't just a mineral — it's the key to keeping your cells hydrated from the inside out. And well-hydrated cells = cells that work better, including the ones making milk for your baby. 🧬✨

Here's the thing most people don't realize: water follows potassium. So when your cells have enough potassium, they hold onto water and stay plump, healthy, and productive. When they don't? Things slow down. 🐌

Easy ways to keep your potassium up while nursing:

🥥 Coconut water (400–600 mg per glass!)

🍌 Bananas

🥔 Baked potatoes

🥑 Avocados

🫘 Beans & lentils

🥛 Yogurt

Pro tip: Blend coconut water + banana + spinach + yogurt for a nursing smoothie with over 1,000 mg of potassium in one glass. 🥤🔥

And no — chugging extra water won't magically boost your supply. But staying consistently hydrated + eating potassium-rich foods gives your body the raw materials it needs to do what it already knows how to do. 💪

Your body is amazing. Just give it the fuel. 🙌

Read more: https://www.rootandbloomtx.com/blog/coconut-water-milk-production

Evidence-based nutrition, lactation, and women's wellness care in Amarillo, TX. Prenatal nutrition, PCOS, HG management, lactation support, FEMM education, and pediatric nutrition.

06/05/2026

Congrats Mckenzie Aguilera!

You won our Mommy Baby Basket! Come into office at 1901 Medi Park Dr. STE 222 next week between 8:30-3:00 to pickup!

06/05/2026

High-risk pregnancy can feel overwhelming, but one thing many women don’t realize is that nutrition is one of the few factors we can actively optimize to support both mom and baby.

Whether you’re navigating gestational diabetes, preeclampsia, multiples, or concerns about preterm birth, your daily food choices play an important role in supporting healthy placental function, fetal growth, blood sugar balance, and maternal health.

This week, I’m sharing evidence-based nutrition strategies that can help support:
🤍 Healthy blood sugar regulation in gestational diabetes
🤍 Vascular health and reduced risk factors for preeclampsia
🤍 Increased nutrient demands during twin and multiple pregnancies
🤍 Nutritional factors associated with lower risk of preterm birth

Nutrition isn’t about perfection, restrictive diets, or fear. It’s about giving your body the building blocks it needs during one of the most demanding seasons of life.

As a Prenatal Nutrition Specialist, one of my greatest passions is helping women move beyond generic advice and create a plan that fits their unique pregnancy and medical history.

✨ High-risk doesn’t mean hopeless. With the right support, many women can feel empowered, nourished, and confident throughout pregnancy.

Follow along this week as we dive deeper into the role nutrition can play in improving outcomes for moms and babies. 💚🌱

’sWellness

06/04/2026

Expecting twins or multiples? Your body is doing something truly extraordinary — and your nutrition needs to match. 🌿

During a twin pregnancy, blood volume increases 50–70% by just 20 weeks. Cardiac output rises, placental hormones double, and insulin resistance is naturally heightened. These are not small changes — they are massive physiological shifts that demand intentional, individualized nourishment.

Here is what that looks like:

🌱 Caloric needs jump to 3,000–4,000 kcal/day depending on your pre-pregnancy BMI
🌱 Protein should make up a minimum of 20% of your daily intake to support fetal growth and placental function
🌱 Healthy fats should account for at least 40% of your diet to fuel rapid brain and organ development
🌱 Iron, folate and sodium are critical to support your dramatically expanded blood volume
🌱 Increased vitamin and mineral needs — including calcium, magnesium, zinc, and vitamin D — requires individualized care

Conventional guidelines for multiple pregnancies are often sparse. That is why working with a Maternal-Fetal Medicine (MFM) specialist and a prenatal dietitian who understands the unique demands of a multiple gestation pregnancy is so important.

At Root & Bloom, we are here to build a personalized nutrition plan that supports you and your babies from the very first appointment.

👉 Save this reel, share it with a twin mom, and book your session at rootandbloomtx.com

06/03/2026

If you and your partner are on a conception journey, or just thinking ahead, this one is for you (and him).

S***m take about 74 days to fully develop. That means the food choices made today are literally building the s***m of tomorrow. And three nutrients in particular show up again and again in the research:

🐟 Omega-3 Fatty Acids — found in salmon, walnuts, and sardines — help build the s***m cell membrane so it can move the way it needs to.

🦪 Zinc — found in oysters, pumpkin seeds, and beef — protects the s***m’s DNA and supports healthy testosterone levels.

⚡ CoQ10 — found in beef, chicken, and broccoli — fuels the energy that powers s***m to swim the distance.

No extreme diets. No complicated protocols. Just real food, eaten consistently, over time.

Abe while there are a ton of other things that can be done, these three steps are typically the most powerful.

If the man in your life has never been told that his nutrition plays a role in your shared fertility journey — now he knows. And that is a really empowering thing.

Save this post, share it with your partner, and drop a 🐟 below if this was news to you!

***mhealth

06/03/2026

✨ Looking for high-quality vitamins and supplements for your growing family? ✨

Whether you're:
🤍 Preparing for pregnancy
🤰 Supporting a healthy pregnancy
🩷 Nourishing your body during postpartum and breastfeeding
👶 Choosing supplements for your baby or toddler

I've made it easier to find evidence-based products I trust through my Fullscript dispensary.

As a registered dietitian, I carefully select brands that prioritize quality, purity, and third-party testing—so you can feel confident about what you're giving yourself and your little ones.

Browse my recommendations and shop here:
🔗 https://api-us.fullscript.io/welcome/phnutrition/store-start

Not sure what you need? Reach out! I'm happy to help guide you toward the right supplements for your stage of life.

06/03/2026

Have you shared and tagged your friends?

48 hours until we give away our Mommy Baby Basket worth more that $200 filled with some favorites!

- Electrolytes
- Nordic Naturals Pro Omega
- Culturelle Infant Digestive + Immune (LGG and Vit D drops)
- Feeding Littles Baby Led Weaning Cookbook and food cutters

⬇️⬇️⬇️

We are giving away a basket with the goods worth $200

- Waterboy
- Nordic Naturals Omegs
- Infant Vitamin D + Probiotics
- Toddler Probiotics
- Feeding Littles Baby Led Weaning Cookbook
- Baby Led Weaning Food Cutters

Share our post, tag your friend and follow our page! Winner announced 6/5!

Hi, I'm Rachel! 🤓

I'm the founder of Root & Bloom and a registered dietitian with specializing training and certificates in fertility/preconception, pregnancy/postpartum, and infant/pediatric nutrition.

But before any of those titles, I'm a wife and a mom who understands firsthand that feeding ourselves and our families isn't always as simple as social media makes it seem.

I created Root & Bloom (a sister company to Panhandle Nutrition Therapy) because I believe nutrition support through our childbearing years should feel different. It should be evidence-based, personalized, and free from judgment. Whether you're planning a pregnancy, trying to conceive, navigating pregnancy, learning to breastfeed, introducing solids, managing a child's special nutrition needs, or simply trying to feel more confident in your food choices, you deserve support that meets you where you are.

My goal is to help families build a strong foundation—a healthy root system—from which they can grow and bloom.

Here you'll find practical nutrition tips, myth-busting education, encouragement, and real-life conversations about feeding yourself and your family.

I'm so glad you're here. 💚

I'd love to get to know you—tell me below: what season of life are you in right now?
🌱 Trying to conceive
🤰 Pregnant
🍼 Postpartum
👶 Infant feeding

Check us out at www.rootandbloomtx.com

06/02/2026

For the past five months, I’ve been diving deeper than ever into prenatal nutrition through advanced training with the Institute for Prenatal Nutrition and learning from one of the leading voices in the field, Lily Nichols.

I’ve worked with women through pregnancy, postpartum, and infancy for years. I’ve always understood the physiology, guidelines, and recommendations, but this experience challenged me to go beyond the guidelines and truly understand the research, nuances, and “why” behind nutrition during pregnancy.

And the results have been incredible.

I’ve watched my patients go from doing well to thriving.

✨ Moms with gestational diabetes gain confidence in managing blood sugar while still nourishing themselves and their babies.

✨ Women with a history of preeclampsia learn strategies to support a healthier pregnancy and reduce risk factors.

✨ Moms carrying multiples feel empowered with a plan instead of feeling overwhelmed.

✨ Women struggling with hyperemesis, anemia, fatigue, and nutrient deficiencies receive practical nutrition support that helps them feel better.

✨ Families learn how nutrition can impact breastfeeding, postpartum recovery, infant development, and maternal well-being.

I’ve spent countless hours in classes, live discussions, case studies, and research reviews, case studies and more!

What excites me most isn’t the credential—it’s what this means for the women I serve.

Pregnancy can feel overwhelming. There is endless advice, conflicting information, and many women are left wondering if they’re doing the right things for themselves and their babies.

My goal is to help you feel informed, confident, and supported. Whether you’re planning for pregnancy, managing a high-risk pregnancy, navigating gestational diabetes, recovering postpartum, or preparing for breastfeeding, you don’t have to figure it out alone.

Nutrition matters. The right guidance matters. And you deserve both.

06/01/2026

For too long, the conversation around infertility has centered almost entirely on women — but the data tells a different story.

1 in 6 couples will face infertility, and in at least 50% of those cases, male-factor complications are a contributing or sole cause. Yet men are often the last ones tested, and the least likely to talk about it.

This June, for Men’s Health Month, we are changing that narrative. Because fertility is a team effort, and the male partner’s health — his nutrition, his lifestyle, his stress levels — matters just as much as his partner’s.

The good news? S***m health is highly responsive to the choices you make every day. What you eat, how you sleep, how you manage stress — all of it shapes the quality of s***m being produced right now.

This month, I am breaking down the science of male fertility in a way that is practical, empowering, and stigma-free. Whether you are actively trying to conceive or simply investing in your long-term health, this content is for you.

Drop a comment below — what do you wish more men knew about fertility?

***mHealth