En La Mesa Nutrition

En La Mesa Nutrition Inspiring and educating individuals to make effective changes in their lives through the application of science-based nutritional practices.

You don’t need more food rules or another diet.No, seriously, how have the last few you’ve done gone? Bad, right? And le...
05/21/2026

You don’t need more food rules or another diet.

No, seriously, how have the last few you’ve done gone? Bad, right? And let me guess, you blamed yourself, right?

Decades of research show us that chronic dieting and restriction can negatively impact physical and mental health, body image, and our relationship with food.

I wish more people understood that sustainable nutrition doesn’t require cutting out your cultural foods or obsessing over every little bite.

A lot of nutrition advice was built for people with unlimited time, energy, money, resources, and privilege. A lot of he...
05/14/2026

A lot of nutrition advice was built for people with unlimited time, energy, money, resources, and privilege.

A lot of healthcare providers just don’t *get it* because they also have a lot of privilege.

In the end, we’re all just out here doing the best we can with what we’ve got. Sometimes, the most supportive thing I can do for my clients is keep it real, and that’s what that looked like this week.

Which one resonates the most for you?

05/06/2026

Not everything you hear online is true! In fact, only 2% of the nutrition information we get from social media is true 😔🥴

That’s why you’ll NEVER hear me repeat these myths about PCOS. If I had a dime for every time I had to mythbust going gluten and dairy free for PCOS, I would retire.

It’s simply untrue. There is no evidence. Oh, and dairy isn’t “inflammatory”. The research shows that at worst, it’s NEUTRAL, but at best, it’s actually ANTI-inflammatory. And gluten? Most people with a gluten sensitivity actually have a fructan intolerance… we can talk about that later though.

As for the rest of these myths, be so serious. We should know by now that carbs are our #1 source of fuel, people!!! I don’t care what your doctor said! Opt for fiber rich carbs more often and pair your carbs with protein, fiber, and fat for more balanced blood sugars.

GLP1s are not approved for PCOS; while they may offer lots of benefits for insulin resistance, which can help with symptoms of PCOS, they need to be used WISELY. They can’t be given out like candy 🍬 because they come with very REAL side effects. AND, if you have PCOS, you are more likely to have disordered eating. The prevalence of eating disorders among people with PCOS is as high as 62% ‼️‼️ has anyone ever asked you if you have difficulties with eating?! If not, they should not be prescribing you a GLP1! Much less without the support of a dietitian.

Which leads me to the “eat less, move more” age old adage.. if it worked, everyone’s PCOS would be magically cured 🪄 and eating disorders wouldn’t be as prevalent, now would they?

Ok?! So please, if you’re seeing these kinds of messages on your timeline, it’s time to unfollow. Not interested!

Which is your most hated and incorrect PCOS recommendation?! Let me know below ⬇️

Today! If you’re at MEDA, come check it out! Room 2 at 2:25pmPolycystic O***y Syndrome (PCOS) affects between 8-13% of i...
05/01/2026

Today! If you’re at MEDA, come check it out! Room 2 at 2:25pm

Polycystic O***y Syndrome (PCOS) affects between 8-13% of individuals assigned female at birth, yet it remains widely misunderstood, undiagnosed, and often mismanaged.

So many of my clients aren’t even sure if they have PCOS. They’ve been told they do, but never had a full work up to confirm their diagnosis. Instead, they’re told to get on birth control and lose weight, which ends up being more harmful than not.

We know insulin resistance is a big part of this condition, so this pop is at a higher risk for developing diabetes.

The prevalence of e@ting d!sorters is pretty high among people with PCOS too—as high as 62% ‼️ and yet… in the 8 years I’ve worked with people with this condition, I’ve never seen anyone be screened for ED upon diagnosis. Instead, they’re recommended interventions that can make EDs so much worse.

So, I’m sharing my clinical experience among clinicians as often as I can, while educating them on best practices for screening (so our clients can get a real diagnosis and seek real treatment) and nutrition, lifestyle, and even medical interventions that DON’T CENTER WEIGHT LOSS. Because centering weight loss is ineffective, lazy, and dangerous.

If you haven’t watched me present on this, would you be interested in a CEU course? Let me know below!

It’s and when I asked you guys what you wanted to learn, you had so many questions! And you already know I’m protein a...
04/28/2026

It’s and when I asked you guys what you wanted to learn, you had so many questions! And you already know I’m protein agnostic, so I love to add soy to my menu to mix it up!

Soy gets such a bad rap from the meathead bros who are worried about becoming “soy boys” 🙄🙄 and from the cancer influencers who exploit people’s fears to sell programs and supplements, it’s no wonder there’s so much confusion around what’s what when it comes to soy.

The whole “soy = estrogen = cancer” pipeline came from:
• animal studies using unrealistic doses
• misunderstanding how phytoestrogens work

What human research actually shows:
✔️ no increased breast cancer risk
✔️ potential protective effects
✔️ safe even after diagnosis

Meanwhile, soy is:
• a solid plant protein
• accessible
• culturally relevant in a lot of cuisines

If you’re cutting it out because of fear, not preference, it might be time to revisit that.

Let me know below ⬇️ did I address your soy questions? What did I miss?

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