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Angie Davis, MEd, MS, RDN, LDN, CDN

@angied_rd

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As a registered dietitian nutritionist, I believe the most effective thing people can do to change their relationship with food is to learn as much as they can about it. So for the new year, my goal is to post more nutrition content.
Becoming a dietitian is one of the most rewarding and hardest things I’ve ever done. For me, graduate school was a place of healing; I had to examine myself and my own relationship with food. The more I learned about nutrition, metabolism, and the human body, the quieter my own inhibitions and “rules” around food became. Through my professors, I gained so much insight and was supported in sorting through so much nutrition misinformation. However, I am especially grateful to them for teaching me how to make nutrition decisions based on science, evidence-based research, and clinical experience.
With my knowledge, I hope to empower my clients to achieve their nutrition-related goals. During any nutrition session, I aim to listen carefully so that I can understand how I can help someone reach their personal nutrition goals. I am your biggest advocate when it comes to learning that healthy nutrition is sustainable and achievable, whether it’s using food to enhance athletic performance, learning mindful eating, or balancing hormones. It is my firm belief that nourishing your body and soul can transform your health and elevate your wellness. Please contact me if you need nutrition support. You can learn more about me on my website by clicking the link in my bio.

P.S. If you’re here for the frenchie content, I totally understand. You can watch their antics
@frenchies2therescue by @angied_rd

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2 years ago

If you’ve been wanting support with your relationship with food, energy, sports performance, or consistent meals, you can now schedule with me through Nourish using your insurance ✨
The link’s in my bio whenever you’re ready 💛 by @angied_rd

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10 months ago

Healing Nutrition After Dental Work 🦷✨ If you’ve had a dental procedure recently (like surgery or extractions), what you eat can actually support the healing process! Here are 4 amino acids that help with tissue repair, inflammation, and recovery—plus how to get them through food:
🌱 Arginine – Helps with circulation and wound healing. → Found in: turkey, pumpkin seeds, peanuts, lentils
🥣 Glutamine – Fuels immune cells and supports tissue regeneration. → Found in: chicken, eggs, tofu, cabbage
🫐 Taurine – Reduces inflammation and oxidative stress. → Found in: meat, fish, and also available in supplement form
🥩 Glycine – Essential for collagen formation and soft tissue repair. Also has calming, anti-inflammatory effects that support overall recovery.
→Found in: bone broth, dairy, eggs, legumes, gelatin
Nutrition is just one part of the healing puzzle—but it matters. Always check with your provider before starting supplements, and reach out if you want support building a recovery-friendly plan! 💙 by @angied_rd

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a year ago

Our hearts have been broken into a million pieces. Our precious Max has been diagnosed with a brain tumor. Our hearts ache for him and for one another. Please pray for us as we navigate a reality that seems impossible. Please pray that in the upcoming days, weeks, months that we make the best decisions for Max even if it means letting go. I cannot imagine life without him and will love him each day like there’s no tomorrow. ❤️ by @angied_rd

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a year ago

Your nutrition can play a role in supporting the luteal phase of your cycle and making periods less uncomfortable. Scroll through to discover which foods and nutrients can help! 💫

Focus on calcium, magnesium, omega-3s, and B6-rich foods. When it comes to evening primrose oil, it’s worth noting that while some individuals experience relief with longer-term use (think 3+ months), the science also highlights varied responses and a significant placebo effect in PMS studies. Empowerment comes from understanding your options and what truly works for your body.

Looking for a more comprehensive and personalized nutrition strategy to support your hormones and overall well-being? Let’s connect!
#PeriodCare #HolisticHealth #NutritionForHormones #CustomMealPlan #MenstrualHealth #DietitianAdvice #EPO #IndividualResults #PersonalizedNutrition
#PeriodRelief #CycleSupport #NutritionTips #EPOFacts #HormoneSupport #registereddietitian #PeriodRelief #CycleSupport #NutritionTips #epofacts by @angied_rd

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a year ago

Food plays an important role in supporting a healthy metabolism. You can help your health by following these dietary strategies:

1. Prioritize protein! Protein is a metabolic powerhouse. As your body digests protein, it burns more calories than carbs or fats (this is called the thermogenic effect of food). A healthy metabolism also relies on muscle mass, since muscle burns more calories at rest than fat.
* Good sources: Lean meats (chicken, turkey, fish), eggs, dairy (Greek yogurt, milk), legumes (beans, lentils), nuts, and seeds.

2. Focus on whole foods. Whole foods are packed with nutrients that support metabolic function.
* Examples: Fruits, vegetables, whole grains, lean proteins, and healthy fats.

3. Embrace fiber. Fiber regulates blood sugar levels, which is essential for a stable metabolism. It also promotes satiety, preventing overeating.
* Good sources: Fruits, vegetables, whole grains, legumes, nuts, and seeds.

4. Don’t be afraid of healthy fats! 🥑Healthy fats are essential for hormone production, cell function, and nutrient absorption, all of which play a role in metabolism.
* Good sources: Avocados, nuts, seeds, olive oil, and fatty fish (salmon, tuna).

5. Hydrate: Water is necessary for all bodily functions, including metabolism. Dehydration can slow down metabolic processes.
* Aim for at least 8 glasses of water per day.

7. Eat Regularly! Skipping meals can lead to overeating later and may disrupt blood sugar levels, affecting metabolism.
* Aim for three balanced meals and healthy snacks throughout the day.

By incorporating these food strategies into your daily life, you can support a healthy metabolism and improve your overall well-being. Regular strength training, sufficient sleep, and staying active are also important.

Whether you are concerned about your metabolism or looking to make significant dietary changes, I can help you. Make an appointment by clicking the link in my bio to access my calendar. 🔗
#nutrition #dietitian #dietitiansofinstagram #performancenutrition #registereddietitian #sportsdietitian by @angied_rd

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2 years ago

Your immune system needs more support now than ever.

🦠 When exposed to a pathogen [like a virus] the body may lose micronutrients (such as vitamins A, C, and E, calcium, zinc, and iron). This can impact your immune system and make it less efficient. To prevent and recover quickly from infection, micronutrient intake from real, nourishing food sources is essential.

So, how do we do this? 💡

Find out which foods promote optimal immune function during the cold and flu season by swiping. The last slide illustrates a few of my favorite interventions to improve health and immune function and reestablish immune tolerance. Vitamin D3 promotes a general suppression of immune response and protects against various autoimmune disorders while enhancing microbial properties. Aryl hydrocarbon receptor (AhR) protects against intestinal and extracellular pathogens in the intestine. The consumption of foods such as broccoli, cauliflower, and kale can help AhR do its job. Tryptophan influences the immune system by producing metabolites that can affect inflammation, immunity, and the intestinal microbiota. Butyrate and acetate can enhance gut integrity and boost regulatory T cell activity (T cells help identify and destroy cells invaded by viruses and bacteria).

If you’re looking for more customized and personalized dietary interventions, let’s talk!
🛜 angiedavisrdn.com
📧 angiedavisrdn@gmail.com
#dietitian #nutrition #immunesupport #foodforimmunity #immunitytips #immunitynutrition #nutritionforimmunity #immunesupportfood #mindfuleatingtips #tipsforeatinghealthy #easymealprep #simplemeals #culinarycoach #nutritionfacts #mealpreparation #mealprepideas #healthyeatingmadeeasy #nutritiousanddelicious by @angied_rd

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2 years ago

Hydration and the truth about sports drinks 💡

Hydration is critical to health and athletic performance. While exercising, it is important to drink enough fluids to prevent dehydration without overdoing it. Water losses greater than 2% of body weight are defined as hypo-hydration, while fluid losses greater than 3% pose the greatest health and performance risks.

The amount of fluid needed to maintain hydration is influenced by several factors, including the duration, type and intensity of exercise, the environment, the size and body composition of the individual, clothing and other protective gear, and other factors. The sweat rate increases as the temperature rises and when the weather is humid. If sweat losses are not replaced, dehydration can occur. In addition to affecting performance, dehydration can also affect several physiological systems. Having less total body water means less fluid is available to circulate to the brain, the cardiovascular system, and to regulate body temperature.

In order to foster optimal physiological function, health, and performance, it is important to become familiar with the signs and symptoms of dehydration and hyponatremia, and to work closely with a dietitian to develop a hydration plan for exercise.

Gatorade and Powerade are sports drinks specifically designed for athletes. 👍🏻 When exercising for prolonged periods or in hot and humid conditions, active individuals need these beverages to prevent dehydration, maintain energy, and avoid electrolyte imbalances. In spite of this, sports drinks have a bad reputation due to their sugar content and added ingredients. 🤔

Sugar in sports drinks has been thoughtfully added as a way for athletes to replenish glycogen (energy stores) in an easily digestible & quickly absorbed form. 🙌🏻 Remember sugar is not the problem...too much sugar is the problem. While competing, carbohydrates (i.e., sugar) help athletes avoid cramps, dehydration, and hitting the wall. When used as recommended, the benefits of a sports drink far outweigh any potential harm caused by sugar or added ingredients.

Continued in comments… by @angied_rd

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2 years ago

Acai bowls can be a delicious way to get antioxidant-packed fruit into your day. While the research regarding acai’s health benefits is still fairly new, some research suggests acai offers potential benefits to the heart, gut, liver, kidneys and nervous system. It may stabilize blood sugar and lower blood lipids. Additionally, acai appears to have antimicrobial and antiparasitic properties. Some of the nutrients found in acai berries, include protein, heart-healthy fats, and fiber. You’ll also get potassium, calcium and vitamins B1 and B6. ⚡️

Adding protein powder to my bowl balances out the sugar and gives it a bit of staying power. 💪🏽 By slowing the release of glucose into the bloodstream, protein can help stabilize blood sugar levels. Aside from that, protein requires a longer digestion time and helps you stay fuller longer. My latest clean protein find is @madeof_____ As a dietitian, I am always looking for a minimal ingredient protein powder that tastes amazing. I am obsessed with @madeof_____ !

It is also important to focus on fiber when trying to balance sugar. Fiber slows down carbohydrate digestion, preventing blood sugar spikes. As a result, I add chia seed pudding, strawberries, and bananas. A few spoonfuls of @urbanremedy blueberry chia pudding is my go-to chia seed pudding if I don’t make my own. 😋

 Sugar-conscious individuals may want to skip the fruit and opt for healthy fats like chopped nuts, hemp seeds, and chia seeds. Alternatively, you can use sugar-free açaí packets. You may have to tweak the recipe to make it your own. Have fun eating!

#nutrition #protein #breakfastideas #sportsdietitian #dietitian #functionalnutrition #acaibowl #antioxidants #skinhealth #nutritiontips #eattherainbow #balanceddiet #wellness #healthyfood #healthyliving #dietitianeats #dietitianapproved by @angied_rd

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2 years ago

Add this Green Smoothie to your skin care essentials immediately 🤝🍊 with dietitian-approved key nutrients that can promote clear, glowing skin. Full recipe below 💫  ‌ 🌟Achieving clear skin through nutrition is definitely possible, as what you eat can significantly impact your skin’s health and appearance. Here’s a breakdown of key nutrients that I include in my every day smoothie to promote healthy, glowing skin.
 🍓Strawberries have antioxidants that fight free radicals in the body, reducing inflammation and protecting the skin from damage. They help neutralize oxidative stress that may lead to skin problems like acne and premature aging.
🍒Cherries provide vitamin C which helps your body absorb iron and promote collagen synthesis. Cherries contain compounds like p-coumaric acid that inhibit acne-causing bacteria growth..
🥬 Spinach contains vitamin A that supports your skin’s immune system (preventing disease and damage). It also helps your skin stay hydrated, which may reduce fine lines and wrinkles.
💪🏽 Protein powder contains amino acids, which form the building blocks for all proteins, including fibrous proteins such as keratin, collagen, and elastin.
🧃Adding Dose skin supplement (or adding aloe vera juice) is great for skin health. ❤️ I love the ingredients in Dose skin supplement! @dosedaily.co
🧊 Bone broth ice cubes which are rich in collagen as well as conditionally essential amino acids such as arginine, glutamine, proline, and glycine.

Ingredients for 1 smoothie: 1/2 cup almond milk
1 Dose skin shot
1 scoop protein powder
Spinach (I do about three handfuls or 2.5 ounces)
Frozen cherries
Frozen strawberries
Frozen bone broth (pour bone broth into ice trays and freeze)
Ice ‌Blend it up and drink 💫

* If I am getting a laser or microneedling treatment, I might add l-glutamine and/or l-alanine. I will also increase glutathione to 1000 mg.
** Nutrition is only one component of healthy, clear skin. In full disclosure, I am pretty meticulous about skin care and have an amazing dermatologist @pkosarimd 💫 by @angied_rd

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2 years ago

Polycystic Ovary Syndrome, or PCOS, is an endocrine disorder characterized by hormonal imbalances. Approximately 10-13% of women of childbearing age suffer from PCOS, which is a leading cause of infertility. There is no known cause of PCOS, but genetic and environmental factors play a role. The factors include birth weight, body weight, eating habits, and physical activity habits. PCOS is not curable. Rather, PCOS is best managed through medical interventions and lifestyle strategies.
Insulin resistance is a common feature of PCOS that can be addressed by lifestyle and nutrition habits. By working with a supportive dietitian, you can cultivate a positive relationship with food, address any food-related issues, and implement strategies to enhance your mental health through food!

My goal with PCOS treatment is to support women through nutrition at every stage of womanhood. Accurate lab tests, an individualized nutrition protocol, and a thorough understanding of your body are essential. If you would like to work together, please schedule an appointment. by @angied_rd

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2 years ago

Carb loading is a performance nutrition strategy and can be used to enhance performance and reduce muscle fatigue. Check out the post to read more about how to effectively carb load! 🏃🏻‍♀️🏃🏾

Tag + Share with someone who may find this helpful!

@blue_athletic_performance @themotionfitness by @angied_rd

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2 years ago