https://www.sayeghwellness.com/blog daily 0.75 2024-09-23 https://www.sayeghwellness.com/blog/apple-spiced-pumpkin-muffins monthly 0.5 2024-09-25 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/2c583bc1-f021-42f9-ac83-9a534bd9b77b/IMG_2857.jpg Blog - Apple Spiced Pumpkin Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/seed-cycling-for-pcos monthly 0.5 2024-09-23 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/c710bc41-3714-4d18-9185-464da8fbb5a6/Seed+Cycling+SW.jpg Blog - Seed Cycling for PCOS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/understanding-orthorexianbspwhen-healthy-eating-becomes-an-obsession monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/46a46602-7724-4fd4-98fe-28e4998500e2/SayeghWellnessPostOrtho.png Blog - Understanding Orthorexia: When Healthy Eating Becomes an Obsession - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/eztxp0o8bx2z9d9q01ahzhpmml0ksj monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/6183b57d-f96c-45c7-9638-840c4eebfeab/Restricting+Food+Intake_+Dieting+%281%29.png Blog - Dieting & Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/6dr6wf9brb3be8n8dty2bwvoch9nae monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/9365cb36-3ded-46fb-9cc1-70f96f5ef029/Oatmeal+Proats.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Berry and Peanut Butter Proats (25g of protein) Ingredients 1⁄2 cup of rolled oats 1 cup of milk 1⁄4 cup eggs whites 2 tbsp of maple syrup 1⁄4 tsp of cinnamon 1/3 cup blueberries 1⁄2 banana 1 tbsp of peanut butter 1 tbsp of chopped walnuts 1 tbsp of shredded coconut 1 tsp chia seeds 2 tbsp of hemp hearts Directions Place a small pan on medium heat. Add oats, milk, egg whites, maple syrup, and cinnamon. Stir frequently to avoid scrambling your egg whites. Once the oats start to bubble, turn off the heat and stir. Once it is at a consistency that you like (I like mine between soupy and thick) place the oats into a bowl. Next add in blueberries, banana, peanut butter, shredded coconut, chia seeds, and hemp hearts. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/a4c83b44-5172-4ae6-8f8e-6403dde31836/C8ouFnwmQ86arKtubxLL3Q.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Probiotic Green Smoothie (30g of protein) Ingredients 1 banana 2 cups spinach 1 cup greek yogurt 1 cup of milk Top with 1 tbsp of hemp hearts Directions Add all ingredients to a blender and blend until smooth https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1678470576122-3V1UZ5HO8PCVL13VU2LD/unsplash-image-URTkjdRhQLk.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Yogurt Parfait (25 g of protein) Ingredients 1 cup of plain greek yogurt 1-2tsp of honey ¼ cup blueberries ¼ cup raspberries ¼ cup granola Directions In a bowl, place all ingredients https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/a2f3bb34-06e9-4b32-8c45-08d045d32767/Eggs+and+sausage.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Scrambled Eggs and Chicken Sausage (25g of protein) Ingredients 3 eggs 2 Applegate Maple Chicken Sausage Patty 1 tbsp butter ½ avocado ¼ cup sliced baby tomatoes Salt and pepper A piece of toast Directions Place a small pan over medium-high heat and add butter While pan is heating, scramble eggs in a small bowl Place eggs into a pan and scramble Add salt and pepper Place applegate maple chicken sausage patty in the microwave Microwave for 1 minute and then flip and microwave for another minute Slice up 1/2 avocado Toast a piece of bread Place scrambled eggs on a plate with chicken sausage, sliced avocado, sliced baby tomatoes, and toast https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/669b561b-2faf-4d8e-a78b-f4af19ecc7aa/Avocado+Toast.jpg Blog - 5 QUick High Protein BreaKFast Ideas - Smashed Avocado Toast (27g of protein) Ingredients ½ avocado ⅓ cup cottage cheese 1 hard boiled egg Salt + pepper to taste ½ tsp red pepper flakes 1tsp lemon juice 1-2 pieces of bread, toasted Optional: top with sprouts and hot honey Directions In a blender add: avocado, cottage cheese, salt, pepper, red pepper flakes, and lemon juice Blend until smooth Toast bread Spread avocado mixture onto toasted bread Place sliced hard boil egg on top Top with sprouts and hot honey https://www.sayeghwellness.com/blog/is-there-a-difference-refined-sugar-vs-natural-sugar monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/5c507434-f1dd-4e2d-b7b2-7535234a5046/added+sugar.jpeg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/417cd85f-da51-4c3b-a61b-9307f22c6c22/HFCS.jpg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/c858c36b-97e2-447c-b874-dd17196a3683/Relative-sweetness-RS-of-carbohydrate-based-sweeteners.png Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/8de66a6e-ae41-4061-96e4-6131320a4970/Table+Sugar.jpg Blog - Is there a Difference? Refined Sugar Vs. Natural Sugar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/healthy-eating-mindset monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/65ff33fd-e688-4c3e-ba9a-de6fa51c3f43/145A3719+%281%29.jpg Blog - Healthy Eating Mindset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/6183b57d-f96c-45c7-9638-840c4eebfeab/Restricting+Food+Intake_+Dieting+%281%29.png Blog - Healthy Eating Mindset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/intuitive-eatingshifting-focus-from-weight-to-well-being monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/b4578c07-83de-4cef-bac1-0e61e3c455db/Screen+Shot+2022-06-02+at+11.42.07+AM.png Blog - Intuitive Eating:Shifting Focus from Weight to Well-Being - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/639b1ec5-f985-4917-9bda-bf2bbb83e87b/145A3362.jpg Blog - Intuitive Eating:Shifting Focus from Weight to Well-Being - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/4-sneaky-ways-to-eat-more-veggies monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4be89a09-2a77-4203-90aa-2d40cab2e73e/145A3411.jpg Blog - 4 Sneaky Ways to Eat More Veggies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/glazed-lemon-poppy-seed-loaf monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/7939dc7c-c0ea-4b17-a24b-2136f5a8cad3/Glazed+Lemon+Poppyseed+Loaf+%281%29.jpg Blog - Glazed Lemon Poppy Seed Loaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/banana-walnut-muffins monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/2021f25e-6079-4309-88a6-7cbc459414bb/Banana+Walnut+Muffins.jpg Blog - Banana Walnut Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/spicy-rice-and-eggs monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/fb6a4d65-cc19-41a1-95ea-4c5f8dc18f66/SpicyRiceandEggs.jpg Blog - Spicy Rice and Eggs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blueberry-amp-peach-galette monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4723f174-c0c1-48c0-bd02-5a637212274d/Blueberry+and+Peach+Galette.jpg Blog - Blueberry & Peach Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/hunger-crushing-yogurt-parfait monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/896c00cf-baf7-486e-9d76-b07f8a7e5c35/Mello+Munch.jpg Blog - Hunger Crushing Yogurt Parfait - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/roasted-tomato-amp-burrata-pasta monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/862c8b81-2e17-4b61-b734-b10aee3fa199/_Roasted+Tomato+%26+Burrata+Pasta.jpg Blog - Roasted Tomato & Burrata Pasta - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/fattoush-salad-with-homemade-dressing monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/bd54995c-4d03-48d7-a75f-83715cf4fe8d/Fattoush+Salad.jpg Blog - Fattoush Salad with Homemade Dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-one-kd6mt monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/930c8aaa-06c0-40ed-ad8f-b52f1d8998b7/Crunchy+Southwest+Salad.jpg Blog - Crunchy Southwest Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-two-56z7n monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/32d961fc-efe2-44b6-b984-a601f608909e/Banana+Cranberry+Breakfast+Cookies.jpg Blog - Banana & Cranberry Breakfast Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-three-exwm3 monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/90cfae7b-6cd5-49f4-8673-cd07fea8eaa9/Veggie+Flatbread.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/7fbfea66-9f59-42f4-8b92-c6506c298d59/Harvest+Chicken+Bowl.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/35fc5f61-30ee-4184-89fe-66bb1b89dc2a/Dairy+Free+Pasta+Salad.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/f98bb19b-0de9-4f4d-b1f4-c83fb559f023/SpicyRiceandEggs.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/311d2bc5-3fdf-4f0d-beff-1987c97d373e/White+Bean+Pesto+Pasta.jpg Blog - 5 Simple Meals with 8 Ingredients or Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/blog-post-title-four-seyed monthly 0.5 2024-09-10 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/aa957fb4-6d4c-4e57-a960-58b3b125834b/Summer+Squash+Bread.jpg Blog - Spiced Summer Squash Bread - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sayeghwellness.com/blog/category/Recipes monthly 0.5 https://www.sayeghwellness.com/blog/category/Informational monthly 0.5 https://www.sayeghwellness.com/blog/tag/mindfuleating monthly 0.5 https://www.sayeghwellness.com/blog/tag/weightloss monthly 0.5 https://www.sayeghwellness.com/blog/tag/intuitiveeating monthly 0.5 https://www.sayeghwellness.com/blog/tag/Recipes monthly 0.5 https://www.sayeghwellness.com/blog/tag/balanceddiet monthly 0.5 https://www.sayeghwellness.com/blog/tag/registereddietitian monthly 0.5 https://www.sayeghwellness.com/blog/tag/dieting monthly 0.5 https://www.sayeghwellness.com/home daily 1.0 2025-05-08 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/0fc39be1-731e-43dd-9575-a37214582348/145A3530.jpg Home - Hi there! My name is Jen. welcome to Sayegh Wellness; I’m SO happy you are here. I’m a Registered Dietitian with a passion for creating delicious, nourishing meals that make you feel good! A Taste of Sayegh is where I share my favorite recipes and evidence-based nutrition tips to support hormone health, balanced eating, and overall wellness, without the guilt or restriction. https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/4dbece91-7749-427c-bfce-ccf535273028/145A3586.jpg Home https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654121926138-5R39Q1JBKLYSUUTIKLJ4/145A3416.jpg Home https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654122838110-5437NFWH30MAN28ZJWVZ/145A3474%2B%25281%2529.jpg Home https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654122918971-EKMBGLGYEFTEJXUORTZS/145A3362.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Home https://www.sayeghwellness.com/contact daily 0.75 2022-06-07 https://www.sayeghwellness.com/partnerships daily 0.75 2022-06-07 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654179508439-62FSVWK2S8T0GNH7VU7S/145A3617.jpg Partnerships https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654179815323-P24K2HJMSOREHUSNW1JY/145A3876-2.jpg Partnerships https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/1654180050015-2NK6VP8NEICSEK5LNDJ5/145A3590.jpg Partnerships https://www.sayeghwellness.com/nutritioncoaching daily 0.75 2025-05-08 https://www.sayeghwellness.com/about daily 0.75 2025-05-08 https://images.squarespace-cdn.com/content/v1/6297bacadba8c25f25249f66/873ed475-09b2-49ef-985d-5b208f8d0dab/145A4325.jpg About - Hey There- I’m Jen and I am So happy you found me! Welcome to my practice, Sayegh Wellness. I’m a registered dietitian who helps women feel empowered and in control of their health without all the food rules, guilt, or constant stress around eating. My passion for this work comes from my own journey and like many of my clients my journey with food hasn’t always been easy. Back in high school and early college, I really struggled with disordered eating. I was tracking everything I ate, obsessed over every bite, and sure, I lost weight but it came at the cost of my mental health. I avoided social situations, felt anxious around food, and was constantly in my head. Things started to shift for me when I discovered intuitive eating. I ended up writing my graduate thesis on it (nerd alert!), and it completely changed the way I think about food, health, and self-care. It helped me build a more peaceful, balanced relationship with eating, one that didn’t come with guilt or shame. Then came January 2021, my PCOS diagnosis. Cue the classic advice: “Just lose weight and go back on birth control.” Unfortunately, that’s all too common. Our healthcare system often overlooks the emotional and behavioral complexities around food, especially for those who’ve struggled with disordered eating. That gap — that lack of compassionate, personalized care — is exactly where I come in. My mission is to help you find a sustainable way forward, one where you’re not stuck in an all-or-nothing mindset. Whether you’re navigating PCOS, working toward weight loss, or just trying to feel better in your own skin, I’m here to support you. No restrictive diets. No judgment. Just a balanced, personalized approach that fits your life. Let’s work together to find your version of wellness, one that feels freeing, nourishing, and totally doable.