Sky Therapeutics

If you've been told you have diverticulosis, you may have also been told to avoid nuts, seeds, popcorn, or berries.

The good news? We now know that's outdated advice.

For most people, these foods do not increase the risk of diverticulitis. In fact, a diet rich in fiber from fruits, vegetables, legumes, whole grains, nuts, and seeds is associated with better colon health and may help reduce the risk of future flares.

That said, nutrition recommendations change depending on what's happening in your gut.
During an acute diverticulitis flare, your healthcare provider may recommend a short-term clear liquid or low-fiber diet to allow the bowel to rest. Once the inflammation resolves, the goal is usually to gradually increase fiber again, along with fluids and regular physical activity, to support long-term gut health.

The biggest mistake I see is people staying on a low-fiber diet long after they've recovered because they're afraid of another flare. Unfortunately, that can sometimes make things worse over time.

Every person is different. Your symptoms, medical history, medications, bowel habits, and tolerance all matter. That's why nutrition should be personalized instead of relying on blanket advice you found online.

If you're struggling with diverticulosis, recovering from diverticulitis, or dealing with ongoing digestive symptoms, I'd love to help. Together we can create a personalized nutrition plan that supports healing, improves digestion, and helps you feel more confident about what to eat. Schedule a consultation through the link in my bio.

Vacation is not a break from your healthy lifestyle. It's simply a different environment where your habits have to adapt.

You don't have to earn your vacation, "be good" before you leave, or punish yourself when you get home. That all-or-nothing cycle is exhausting, and honestly, it doesn't work.

Instead, focus on a few simple habits that help you feel your best:
☀️ Plan ahead when you can.
☀️ Build meals around protein, fiber, and colorful produce.
☀️ Stay hydrated, especially if you're flying or spending time in the heat.
☀️ Keep moving in ways you enjoy, whether that's walking through a new city, swimming, hiking, or dancing.
☀️ Enjoy the local food and drinks without feeling like every meal has to be "perfect."

Some of my favorite vacation memories revolve around incredible food. I fully believe food is part of the experience. The goal isn't to avoid it. The goal is to enjoy it intentionally so you come home with great memories instead of feeling sluggish, bloated, and like you need to "start over."

Because the truth is... you don't.

Healthy living isn't about perfection. It's about having habits that are flexible enough to travel with you.

If you've spent years bouncing between restriction and overindulgence, I'd love to help you build a way of eating that fits real life, including vacations, holidays, and celebrations.

Schedule a consultation through the link in my bio, and let's create a plan you can actually stick with.

Carbohydrates are not the enemy. In fact, they're your body's preferred source of energy.
The key isn't avoiding carbs. It's understanding portions, choosing higher-quality sources, and pairing them with protein, healthy fats, and fiber to help support steady blood sugar and keep you feeling satisfied.

One carbohydrate serving contains about 15 grams of carbs, but that can look very different depending on the food. One slice of bread, half a banana, one cup of berries, or one-third cup of cooked rice all provide about the same amount of carbohydrate.

This is why nutrition can be so confusing. Two meals may have very different volumes but similar carbohydrate content.

Instead of fearing carbohydrates, learn how to use them strategically. Pair an apple with almonds. Enjoy berries with Greek yogurt. Add cheese or peanut butter to crackers or fruit. These small changes can make a big difference in satiety and blood sugar response.
Remember, carbohydrate needs are highly individualized. Someone training for a marathon, managing diabetes, pregnant, or following a ketogenic diet will all have very different nutrition needs. There is no one-size-fits-all approach.

Save this guide for the next time you're meal planning or grocery shopping, and if you're ready to stop guessing and start building a nutrition plan that's personalized to your goals, schedule a consultation through the link in my bio. I'd love to help.

Your genes don’t define your future, but they do give us valuable insight into how your body functions. As a Doctor of Clinical Nutrition specializing in nutrigenomics, I use genetic data alongside nutrition and lifestyle to help identify root causes and build more precise, effective plans. This isn’t guesswork. This is strategy. And now, there’s an added layer to this work. I’m contributing to a research initiative focused on advancing genetics-informed, precision nutrition care and patients have the option to be part of it.

✔️ Personalized recommendations
✔️ Targeted support
✔️ Measurable outcomes over time

And optionally, the ability to contribute to the future of how we approach health.

📆 We track your progress so we can adjust your plan and improve outcomes.

🔗 Schedule your genetics appointment: https://l.bttr.to/XMWMF
(Booking ~3 weeks out for testing + results)

Keto can be a great tool, but it's not the right tool for everyone.

I've seen it work well for some people with insulin resistance, type 2 diabetes, or certain neurological conditions. I've also seen people struggle because they were following keto without a clear reason, eating very little fiber, relying on processed "keto" foods, or feeling like they had failed when it wasn't sustainable.

The best nutrition plan is the one that supports your health, fits your lifestyle, and helps you reach your goals. Sometimes that's keto. Sometimes it's simply lowering refined carbohydrates while building meals around protein, fiber, healthy fats, and whole foods.

If you're considering a keto or low-carb diet, don't just focus on what to cut out. Focus on what to add in. Prioritize quality protein, plenty of non-starchy vegetables, healthy fats, and foods that nourish your body. A well-planned approach will always beat chasing the latest trend.

Swipe through for a simple guide to getting started, including foods to eat, foods to limit, meal ideas, and practical tips for dining out and meal planning.

If you're tired of guessing what to eat and want a plan that's personalized to your labs, medical history, and goals, I'd love to help. Schedule a consultation through the link in my bio, and let's create a nutrition plan that's actually built for you.

Low testosterone gets a lot of attention online, but the conversation usually skips over the bigger picture.

Testosterone naturally declines with age, but feeling tired, gaining weight, losing muscle, or noticing a lower s*x drive doesn't automatically mean you need testosterone replacement.

Sleep, nutrition, stress, exercise, medications, body composition, and underlying health conditions can all influence hormone levels.

Before jumping to supplements or TRT, start with the basics. Lift weights. Prioritize protein. Get enough healthy fats and key nutrients like zinc and vitamin D. Sleep 7–9 hours. Manage stress. Then, if symptoms persist, get the right labs and work with a qualified healthcare provider to identify the root cause.

Hormones don't exist in isolation. They're part of a much bigger picture, and that's where lasting health starts.

Save this post for later, and send it to someone who's been wondering if their hormones might be playing a role.

Wondering if you’re actually drinking enough water? Your body gives you a simple clue every day.

One of the easiest ways to assess hydration status is by checking the color of your urine.
While it’s not a perfect diagnostic tool, it’s a practical guide that can help you quickly determine whether your body is getting enough fluids.

In general, pale yellow or light-colored urine suggests adequate hydration. As urine becomes darker yellow or amber, it may indicate that your body needs more fluids. This often happens when fluid intake is low, during periods of increased sweating, illness, intense exercise, or when caffeine and alcohol intake are higher.

Hydration plays an important role in many areas of health, including digestion, circulation, temperature regulation, nutrient transport, and kidney function. Even mild dehydration can contribute to fatigue, headaches, constipation, and reduced physical performance.

For most people, consistently drinking water throughout the day, eating hydrating foods like fruits and vegetables, and paying attention to thirst and urine color can help support proper hydration.

Save this post as a quick reference the next time you’re wondering if you’re drinking enough water, and follow for more practical nutrition insights.

Our next Houston Food Bank volunteer shift is coming up on July 6th, and I wanted to remind everyone that there is still time to join us.

One of the things I love most about these volunteer days is watching our community come together outside of the clinic setting. Last year, we had parents, patients, students, friends, and kids all working side by side packing food boxes for families across Houston and the surrounding areas. It was simple work, but incredibly meaningful.

The Houston Food Bank supports nearly one million people across southeast Texas, and the need continues to grow. Families are navigating rising grocery costs, medical bills, childcare expenses, and financial stress while simply trying to keep food on the table. As a nutrition professional, that reality matters deeply to me because health starts with access to food.

This year, our goal is to serve more than 200 volunteer hours together, and I would love to continue building our team for the July and August shifts.

Next volunteer date:
July 6, 2026
8:00 AM – 12:00 PM
Houston Food Bank – Portwall Warehouse

If you missed our June shift, this is a great opportunity to still get involved. And if July does not work for your schedule, we will also be volunteering again on August 3rd.

Bring your spouse, your kids, your friends, your coworkers, or come by yourself. These volunteer days have honestly become one of my favorite parts of the summer.

Let’s continue showing up for our community together.

You can’t out-discipline a problem you haven’t identified yet.

If you’re eating well, working out, and doing all the “right” things, but still dealing with bloating, fatigue, hormone shifts, or stubborn weight… It’s likely not a lack of effort. It’s a lack of clarity.

At Sky Therapeutics, we go beyond surface-level recommendations. We use a functional, root-cause approach to identify what’s actually driving your symptoms so your plan is targeted, not trial-and-error. Because the right strategy for your body is very different than generic advice.

You’ll work directly with Dr. Tara Torres, DCN with ongoing support from our clinical team to help you implement, adjust, and stay consistent between visits.

We make care accessible:
• Claims submitted for potential reimbursement
• HSA/FSA accepted
• Flexible payment options (Klarna, Affirm & more)

If you’re ready to stop spinning your wheels and start making progress, book here: https://l.bttr.to/zwBrM

Not sure where to start? Schedule a discovery call and we’ll guide you through your next step.