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Health Begins Here

Empowering Women (Like YOU) to Thrive, One Balanced Bite at a Time to Achieve Your Weight Loss Goals

ABOUT

My name is Carrie Hebert, a dedicated nutritionist that specializes in helping women become more confident.

Using simple, yet effective — fitness, diet, and lifestyle principles we will have you seeing results in JUST 3-short months.

Let’s work together to create a healthier, more radiant version of you!

So what are you waiting for?

Book A Free: 30 Min Consultation

Nothing to lose! Let me help you become more confident!

2025 Detox: A Holistic Nutritionist's Guide

The secret is losing weight is your body has to be READY.

This detox guide will help you get there 👇

FOLLOW

@bloodsugarbalanced

PSA: If you LOVE the tropical babes like mango, pineapple, banana or papaya 🍍🍌—pair them with protein!

Tropical fruits are higher in natural sugars than other fruit 🍭

Eating them solo = blood sugar spike leading to energy crashes (and hangry vibes) 😈

& Major impacts on your hormones:

✨ Every time your blood sugar spikes and crashes, your body releases cortisol to clean up the mess

✨ Chronically elevated cortisol = throws off your sex hormones like estrogen and progesterone, messing up your cycle, mood, and skin (aka acne)
 ✨ Balanced blood sugar = balanced hormones = way less PMS, cravings, and fatigue 

Snack smarter, love your hormones harder 💅

#BloodSugarBalance #HealthySnacks

PSA: If you LOVE the tropical babes like mango, pineapple, banana or papaya 🍍🍌—pair them with protein!

Tropical fruits are higher in natural sugars than other fruit 🍭

Eating them solo = blood sugar spike leading to energy crashes (and hangry vibes) 😈

& Major impacts on your hormones:

✨ Every time your blood sugar spikes and crashes, your body releases cortisol to clean up the mess

✨ Chronically elevated cortisol = throws off your sex hormones like estrogen and progesterone, messing up your cycle, mood, and skin (aka acne)
 ✨ Balanced blood sugar = balanced hormones = way less PMS, cravings, and fatigue 

Snack smarter, love your hormones harder 💅

#BloodSugarBalance #HealthySnacks

Fresh tuna = one of the ultimate post-workout proteins 🏋️‍♀️🐟

But why?! Fresh or canned, tuna is packed with complete proteins — meaning it provides all nine essential amino acids your muscles need to recover, rebuild, and grow stronger after a workout 👇

Plus, it’s naturally rich in:

* Leucine — the key amino acid that triggers muscle protein synthesis 🚀
* Omega-3 fatty acids — which help reduce post-exercise inflammation and support joint health 🤸
* B vitamins — essential for energy metabolism and faster recovery 🔥

And honestly, why eat boring tuna salad when you can make THIS…🤤

Fresh Tuna Ceviche:
* 1 serving of Fresh tuna (star of the show)
* 1 small Mango (sweet & tropical)
* 1 Avocado (because yum)
* 1 small Red onion
* 6 Freshly squeezed limes (and I added orange too because why not🍊)
* 1 Jalapeño (optional if you like a lil’ kick)

✨ Chop everything up, mix it all together, pop it in the fridge for a few hours, go live your best life, and come back to the most yummy high-protein dish. ✨
 (My boyfriend told me it’s the best version he’s ever had which is when you know it’s good hehe 🤭)

#BloodSugarBalanced #PostWorkoutFuel #CevicheQueen #StrongGirlSummer

Fresh tuna = one of the ultimate post-workout proteins 🏋️‍♀️🐟

But why?! Fresh or canned, tuna is packed with complete proteins — meaning it provides all nine essential amino acids your muscles need to recover, rebuild, and grow stronger after a workout 👇

Plus, it’s naturally rich in:

* Leucine — the key amino acid that triggers muscle protein synthesis 🚀
* Omega-3 fatty acids — which help reduce post-exercise inflammation and support joint health 🤸
* B vitamins — essential for energy metabolism and faster recovery 🔥

And honestly, why eat boring tuna salad when you can make THIS…🤤

Fresh Tuna Ceviche:
* 1 serving of Fresh tuna (star of the show)
* 1 small Mango (sweet & tropical)
* 1 Avocado (because yum)
* 1 small Red onion
* 6 Freshly squeezed limes (and I added orange too because why not🍊)
* 1 Jalapeño (optional if you like a lil’ kick)

✨ Chop everything up, mix it all together, pop it in the fridge for a few hours, go live your best life, and come back to the most yummy high-protein dish. ✨
 (My boyfriend told me it’s the best version he’s ever had which is when you know it’s good hehe 🤭)

#BloodSugarBalanced #PostWorkoutFuel #CevicheQueen #StrongGirlSummer

Why does your brain scream “DESSERT!!” at 3pm?

Because sugar = dopamine = a quick hit of ~good vibes~

But… then comes the crash. And the guilt! 😬And the “why did I eat that?” spiral

I get it, I do it too. But here’s the fix:

✨Berries = nature’s candy
✨Sweet, juicy, full of fiber, antioxidants, and none of the crashy drama.

Next time you’re craving sweets, try grabbing some strawberries with a handful of nuts or greek yogurt 🍓

Organic, store bought berries will do the trick too 😉

Still sweet. Still satisfying. Way more nourishing.

Your brain will get the hit and it doesn’t come with a sugar hangover aka brain fog or afternoon crash 💥

#BloodSugarBalanced #BloodSugarBabe #StrawberriesOverSkittles
#HappyEaster

Why does your brain scream “DESSERT!!” at 3pm?

Because sugar = dopamine = a quick hit of ~good vibes~

But… then comes the crash. And the guilt! 😬And the “why did I eat that?” spiral

I get it, I do it too. But here’s the fix:

✨Berries = nature’s candy
✨Sweet, juicy, full of fiber, antioxidants, and none of the crashy drama.

Next time you’re craving sweets, try grabbing some strawberries with a handful of nuts or greek yogurt 🍓

Organic, store bought berries will do the trick too 😉

Still sweet. Still satisfying. Way more nourishing.

Your brain will get the hit and it doesn’t come with a sugar hangover aka brain fog or afternoon crash 💥

#BloodSugarBalanced #BloodSugarBabe #StrawberriesOverSkittles
#HappyEaster

Secrets out… here’s how I get away with sweets without the sugar crash 💥 🍫

Strawberry Chocolate Ice Cream: 🍓
* 2 cups whole milk plain Greek yogurt
* ¼ cup dark chocolate chips or bar, melted
* ½ cup fresh strawberries, sliced
* ¼ tsp cinnamon (balances blood sugar & adds warmth!)
* 2 tbsp crushed pistachios (healthy fats = no spike!)

What You Do:
1. Line a baking sheet with parchment paper
2. Mix yogurt and optional vanilla extract (1 tsp), then spread into a ¼–½ inch layer
3. Drizzle melted chocolate on top (get artsy!)
4. Add strawberry slices, sprinkle with cinnamon & pistachios
5. Freeze for 2–3 hours, then break into ice cream & enjoy!

✨Why it’s blood sugar friendly✨ ✔️ Protein from Greek yogurt = keeps you full (add scoop of protein powder for bonus points)  ✔️ Fiber + antioxidants from strawberries (hello glowy, botox looking skin) ✔️ Healthy fats from pistachios help slow sugar absorption ✔️ Cinnamon gives it a sweet vibe and stabilizes blood sugar

No refined sugar. No blood sugar spike. All the yum 🩷
 Keep a stash in your freezer — your future SUMMER self will thank you 😘

#BloodSugarBalance #HormoneHealthySnacks #StrawberrySeason #HGS

Secrets out… here’s how I get away with sweets without the sugar crash 💥 🍫

Strawberry Chocolate Ice Cream: 🍓
* 2 cups whole milk plain Greek yogurt
* ¼ cup dark chocolate chips or bar, melted
* ½ cup fresh strawberries, sliced
* ¼ tsp cinnamon (balances blood sugar & adds warmth!)
* 2 tbsp crushed pistachios (healthy fats = no spike!)

What You Do:
1. Line a baking sheet with parchment paper
2. Mix yogurt and optional vanilla extract (1 tsp), then spread into a ¼–½ inch layer
3. Drizzle melted chocolate on top (get artsy!)
4. Add strawberry slices, sprinkle with cinnamon & pistachios
5. Freeze for 2–3 hours, then break into ice cream & enjoy!

✨Why it’s blood sugar friendly✨ ✔️ Protein from Greek yogurt = keeps you full (add scoop of protein powder for bonus points)  ✔️ Fiber + antioxidants from strawberries (hello glowy, botox looking skin) ✔️ Healthy fats from pistachios help slow sugar absorption ✔️ Cinnamon gives it a sweet vibe and stabilizes blood sugar

No refined sugar. No blood sugar spike. All the yum 🩷
 Keep a stash in your freezer — your future SUMMER self will thank you 😘

#BloodSugarBalance #HormoneHealthySnacks #StrawberrySeason #HGS

They don’t call it beauty sleep for nothing😴✨

Struggling with weight loss?

Poor sleep disrupts hunger hormones, increases cravings for sugar & carbs, and makes fat loss harder. 💤

Easy ways to optimize your rest by EATING:
 🌿 Magnesium-rich foods (spinach, almonds, pumpkin seeds) relax your nervous system & improve sleep quality. 🍒 Melatonin-boosting foods (tart cherries, walnuts, bananas) help regulate your sleep cycle naturally.

Prioritizing sleep = better cravings, metabolism, & energy!

Who’s committed to better sleep this week and not snoozing their alarm? ⏰

#SleepForWeightLoss #BloodSugarBalanced #HealthyHabits

They don’t call it beauty sleep for nothing😴✨

Struggling with weight loss?

Poor sleep disrupts hunger hormones, increases cravings for sugar & carbs, and makes fat loss harder. 💤

Easy ways to optimize your rest by EATING:
 🌿 Magnesium-rich foods (spinach, almonds, pumpkin seeds) relax your nervous system & improve sleep quality. 🍒 Melatonin-boosting foods (tart cherries, walnuts, bananas) help regulate your sleep cycle naturally.

Prioritizing sleep = better cravings, metabolism, & energy!

Who’s committed to better sleep this week and not snoozing their alarm? ⏰

#SleepForWeightLoss #BloodSugarBalanced #HealthyHabits

Who else used to flush ice down the toilet? ❄️

Warm up with this EASY grass-fed chilli made in a crock-pot 😋

Why is this great for weight loss?👇

🥩 High in Protein & Healthy Fats – Grass-fed beef provides protein to build muscle and keep you full longer, reducing cravings.

🥕Fiber-Rich Vegetables & Beans – Butternut squash, carrots, black beans, and kale provide fiber, which slows glucose absorption and prevents blood sugar spike .

🧄 Anti-Inflammatory Ingredients – Garlic, onion, and bone broth support gut health and reduce inflammation, which can aid metabolism and digestion.

What You Need:
✨ 1 lb grass-fed ground beef
✨ 1 medium onion, diced
✨ 3 cloves garlic, minced
✨ 1 small butternut squash, peeled & diced
✨ 2 carrots, diced
✨ 1 cup mushrooms, sliced
✨ 1 can (15 oz) black beans, drained & rinsed
✨ 1 can (28 oz) tomato puree
✨ 1 cup chopped kale
✨ 1 jalapeño, finely chopped (or leave out)
✨ 2 cups bone broth (or water)
✨ 1 tbsp chili powder
✨ 1 tsp cumin
✨ 1 tsp smoked paprika
✨ Salt and pepper to taste

What You Do:
1. Sauté the meat: In a pan over medium heat, sauté the onion and garlic for 2 - 3 minutes. Add the ground beef and cook until browned
2. Chop the veggies: Cut the butternut squash, carrots, mushrooms and add them along with the beans, tomato puree, jalapeno, kale and seasonings to your crockpot.
3. Pour in liquid: Add bone broth (or water), mix well, and cover on low for 6-8 hours or high for 3-4 hours.
4. Top with your favorites and serve! Avocado, fresh cilantro, lime, or dairy free shredded cheese!

Snow day like a snow day ☃️🏂🎿😎

#BloodSugarBalanced #GrassFedChilli #SnowDay

Who else used to flush ice down the toilet? ❄️

Warm up with this EASY grass-fed chilli made in a crock-pot 😋

Why is this great for weight loss?👇

🥩 High in Protein & Healthy Fats – Grass-fed beef provides protein to build muscle and keep you full longer, reducing cravings.

🥕Fiber-Rich Vegetables & Beans – Butternut squash, carrots, black beans, and kale provide fiber, which slows glucose absorption and prevents blood sugar spike .

🧄 Anti-Inflammatory Ingredients – Garlic, onion, and bone broth support gut health and reduce inflammation, which can aid metabolism and digestion.

What You Need:
✨ 1 lb grass-fed ground beef
✨ 1 medium onion, diced
✨ 3 cloves garlic, minced
✨ 1 small butternut squash, peeled & diced
✨ 2 carrots, diced
✨ 1 cup mushrooms, sliced
✨ 1 can (15 oz) black beans, drained & rinsed
✨ 1 can (28 oz) tomato puree
✨ 1 cup chopped kale
✨ 1 jalapeño, finely chopped (or leave out)
✨ 2 cups bone broth (or water)
✨ 1 tbsp chili powder
✨ 1 tsp cumin
✨ 1 tsp smoked paprika
✨ Salt and pepper to taste

What You Do:
1. Sauté the meat: In a pan over medium heat, sauté the onion and garlic for 2 - 3 minutes. Add the ground beef and cook until browned
2. Chop the veggies: Cut the butternut squash, carrots, mushrooms and add them along with the beans, tomato puree, jalapeno, kale and seasonings to your crockpot.
3. Pour in liquid: Add bone broth (or water), mix well, and cover on low for 6-8 hours or high for 3-4 hours.
4. Top with your favorites and serve! Avocado, fresh cilantro, lime, or dairy free shredded cheese!

Snow day like a snow day ☃️🏂🎿😎

#BloodSugarBalanced #GrassFedChilli #SnowDay

Salad starter pack 😮‍💨

Because it’s fridayyy and salads don’t have to be boring 🤸

My name game: Cabbage Avocado Radish Roasted Sweet Potato Israeli Couscous Edamame 😝

Why eat your salad or veggies first though? 👇

✨Fiber First: The fiber coats your GI tract, reducing how quickly sugars and starches are absorbed
✨Stay Fuller Longer: Greens control hunger by stabilizing your energy levels, reducing cravings later
✨ Support Hormone Health: Balanced blood sugar promotes better hormone, crucial for periods, mood, energy, and metabolism
✨ Gut-Friendly: Leafy greens feed good gut bacteria, which also play a role in blood sugar control

When in doubt, eat the rainbow 🥗🌈

#BloodSugarBalanced #Salad

Salad starter pack 😮‍💨

Because it’s fridayyy and salads don’t have to be boring 🤸

My name game: Cabbage Avocado Radish Roasted Sweet Potato Israeli Couscous Edamame 😝

Why eat your salad or veggies first though? 👇

✨Fiber First: The fiber coats your GI tract, reducing how quickly sugars and starches are absorbed
✨Stay Fuller Longer: Greens control hunger by stabilizing your energy levels, reducing cravings later
✨ Support Hormone Health: Balanced blood sugar promotes better hormone, crucial for periods, mood, energy, and metabolism
✨ Gut-Friendly: Leafy greens feed good gut bacteria, which also play a role in blood sugar control

When in doubt, eat the rainbow 🥗🌈

#BloodSugarBalanced #Salad

Post-holiday weekend slump?! 🥴👇

Kickstart your lymphatic drainage with my best simple at-home tips to feel radiant again:

💧 Hydrate: Start your day with warm lemon water to flush out toxins and rehydrate your body

🪥 Dry Brush: Use upward strokes toward your heart before your shower to boost circulation and lymph flow

🎶 Move or Vibrate: Whether it’s gym, yoga, a session on a vibration plate, or foam rolling, get things flowing!

🌿 Castor Oil Pack: Place one over your abdomen over night to boost the detox

💆‍♀️ Gua Sha: Gently massage your face to stimulate lymphatic drainage and enhance your inner glow

Small tips will leave you feeling refreshed, radiant, and glowing for the short week ahead! ✨

What’s your favorite post-long weekend ritual?

#LymphaticDrainage #BloodSugarBalanced #HealthyReset

Post-holiday weekend slump?! 🥴👇

Kickstart your lymphatic drainage with my best simple at-home tips to feel radiant again:

💧 Hydrate: Start your day with warm lemon water to flush out toxins and rehydrate your body

🪥 Dry Brush: Use upward strokes toward your heart before your shower to boost circulation and lymph flow

🎶 Move or Vibrate: Whether it’s gym, yoga, a session on a vibration plate, or foam rolling, get things flowing!

🌿 Castor Oil Pack: Place one over your abdomen over night to boost the detox

💆‍♀️ Gua Sha: Gently massage your face to stimulate lymphatic drainage and enhance your inner glow

Small tips will leave you feeling refreshed, radiant, and glowing for the short week ahead! ✨

What’s your favorite post-long weekend ritual?

#LymphaticDrainage #BloodSugarBalanced #HealthyReset

Regardless of who is President 👇

Big pharma projected in 2025 = $660 billion industry & profits from meds like Ozempic that treat obesity 💊

⏳ When you stop taking = weight regain

⚠️ Hidden Costs = Nausea, fatigue, & long-term unknowns make these “solutions” a costly gamble

💸 Price Tag: Ozempic costs ~$1,000+ per month without insurance— who can afford that forever?

Sustainable weight loss isn’t about quick fix. It’s about:
✔️ Balanced diet
✔️ Regular movement
✔️ Healing from within

Take Control: Invest in your long-term health & not meds ✨

Let’s Do This Together: Sign up for 1:1 consultation for affordable results that last a lifetime!

#BloodSugarBalanced #Ozempic #InaugurationDay

Regardless of who is President 👇

Big pharma projected in 2025 = $660 billion industry & profits from meds like Ozempic that treat obesity 💊

⏳ When you stop taking = weight regain

⚠️ Hidden Costs = Nausea, fatigue, & long-term unknowns make these “solutions” a costly gamble

💸 Price Tag: Ozempic costs ~$1,000+ per month without insurance— who can afford that forever?

Sustainable weight loss isn’t about quick fix. It’s about:
✔️ Balanced diet
✔️ Regular movement
✔️ Healing from within

Take Control: Invest in your long-term health & not meds ✨

Let’s Do This Together: Sign up for 1:1 consultation for affordable results that last a lifetime!

#BloodSugarBalanced #Ozempic #InaugurationDay

Set down your phone, do this instead ‼️

These habits that have transformed my life & blood sugar. Here’s why: 👇

✨ 1. Movement: Do what’s easy! Squats, plank, lunges while the water warms up = a quick muscle boost aka improved insulin sensitivity so your body uses sugar for energy instead of storing it as fat. 💪🩸

🍳 2. Make Brekky: A protein-rich meal avoids mid-morning crashes. My favs are eggs & avocado, smoothie with protein powder & greens, chia pudding. This sets the tone for the rest of your day aka clearer thinking and fewer cravings. 🥑✨

🧘‍♀️ 3. Meditation: Set a timer for just 5 minutes to breathe and clear space. Stress spikes your cortisol, which causes blood sugar spikes and cravings. A calm mind = a calm body = steady energy all day. 🌿🧠

Morning habits = ripple effects for the rest of the day!

Which one will you try tomorrow? 🌅👇

#BloodSugarBalanced #MindfulMornings #HabitStacking

Set down your phone, do this instead ‼️

These habits that have transformed my life & blood sugar. Here’s why: 👇

✨ 1. Movement: Do what’s easy! Squats, plank, lunges while the water warms up = a quick muscle boost aka improved insulin sensitivity so your body uses sugar for energy instead of storing it as fat. 💪🩸

🍳 2. Make Brekky: A protein-rich meal avoids mid-morning crashes. My favs are eggs & avocado, smoothie with protein powder & greens, chia pudding. This sets the tone for the rest of your day aka clearer thinking and fewer cravings. 🥑✨

🧘‍♀️ 3. Meditation: Set a timer for just 5 minutes to breathe and clear space. Stress spikes your cortisol, which causes blood sugar spikes and cravings. A calm mind = a calm body = steady energy all day. 🌿🧠

Morning habits = ripple effects for the rest of the day!

Which one will you try tomorrow? 🌅👇

#BloodSugarBalanced #MindfulMornings #HabitStacking

✨ Skincare starts within 🪞 ✨

Antioxidant-rich foods like orange, red, yellow, green fruits & veggies are my go-to for glow or anytime my skin looks dull!

Why?
🦠Fights free radicals
🔥Reduces inflammation or acne
😇 Boosts collagen for radiance
🧴Moisturizes for glowy skin

Think of it as feeding your skin with the nutrients it craves!

Swap pricey serums for a colorful plate 🍓🥬🥑

Who’s in?

#BloodSugarBalanced #AntioxidantRich #SkinCareFromWithin

✨ Skincare starts within 🪞 ✨

Antioxidant-rich foods like orange, red, yellow, green fruits & veggies are my go-to for glow or anytime my skin looks dull!

Why?
🦠Fights free radicals
🔥Reduces inflammation or acne
😇 Boosts collagen for radiance
🧴Moisturizes for glowy skin

Think of it as feeding your skin with the nutrients it craves!

Swap pricey serums for a colorful plate 🍓🥬🥑

Who’s in?

#BloodSugarBalanced #AntioxidantRich #SkinCareFromWithin

Want to change your life? 👇✨

10 Minutes of walking after a meal is my best health secret to:

🌀 Reduce Acne: Balanced blood sugar = fewer hormonal fluctuations that trigger breakouts. Yes, your skin loves stability! 💆‍♀️✨
 🧠 Boost Dopamine: That little stroll sends happy signals to your brain, improving your mood and focus—win-win for productivity & positivity. 🥳
 🎯 Make Better Decisions: Lower blood sugar spikes keep cravings in check, making it easier to stick to your goals whether that’s eating healthy, losing weight or knocking out that work deadline🚶‍♀️💪

It’s not about being perfect; it’s about building tiny, sustainable habits that ripple into transformation 🌱

Start with just 10 minutes after breakfast, lunch, or dinner to watch your body transform!

#BloodSugarBalanced #HealthHacks #AcneFree

Want to change your life? 👇✨

10 Minutes of walking after a meal is my best health secret to:

🌀 Reduce Acne: Balanced blood sugar = fewer hormonal fluctuations that trigger breakouts. Yes, your skin loves stability! 💆‍♀️✨
 🧠 Boost Dopamine: That little stroll sends happy signals to your brain, improving your mood and focus—win-win for productivity & positivity. 🥳
 🎯 Make Better Decisions: Lower blood sugar spikes keep cravings in check, making it easier to stick to your goals whether that’s eating healthy, losing weight or knocking out that work deadline🚶‍♀️💪

It’s not about being perfect; it’s about building tiny, sustainable habits that ripple into transformation 🌱

Start with just 10 minutes after breakfast, lunch, or dinner to watch your body transform!

#BloodSugarBalanced #HealthHacks #AcneFree

Girls 🎀 can do anything boys can do while BLEEDING ❤️‍🔥👇

But it’s important to honor the different nutritional and physical needs through each phase.

Understanding these needs boosts your energy, balances your hormones for weight loss, reduces PMS symptoms, and makes you feel better 🌱

🌑 Menstrual Phase: Iron-rich foods (like spinach & lentils) and hydration are key.
💖 Follicular Phase: Fresh, vibrant foods like leafy greens, avocado, and lean proteins. 🔥 Ovulatory Phase: Fuel with anti-inflammatory foods like salmon, berries, and quinoa. 🌙 Luteal Phase: Focus on complex carbs, magnesium-rich foods (hello, dark chocolate! 🍫), and root veggies. 
Want to customize your meals for YOUR unique body?

Book a free consultation call today for personalized advice! 🗓️ Link in bio! 💬

#BloodSugarBalanced #CycleSyncing #HormoneHealth

Girls 🎀 can do anything boys can do while BLEEDING ❤️‍🔥👇

But it’s important to honor the different nutritional and physical needs through each phase.

Understanding these needs boosts your energy, balances your hormones for weight loss, reduces PMS symptoms, and makes you feel better 🌱

🌑 Menstrual Phase: Iron-rich foods (like spinach & lentils) and hydration are key.
💖 Follicular Phase: Fresh, vibrant foods like leafy greens, avocado, and lean proteins. 🔥 Ovulatory Phase: Fuel with anti-inflammatory foods like salmon, berries, and quinoa. 🌙 Luteal Phase: Focus on complex carbs, magnesium-rich foods (hello, dark chocolate! 🍫), and root veggies. 
Want to customize your meals for YOUR unique body?

Book a free consultation call today for personalized advice! 🗓️ Link in bio! 💬

#BloodSugarBalanced #CycleSyncing #HormoneHealth

Beauty starts with you! 👇

A glowing complexion, balanced weight, and vibrant energy are all reflections of how we care for our whole selves ✨

Something’s never change! Here’s what I’m prioritizing to feel my best:

1) Daily Movement: Whether it’s yoga, a walk, or strength training, moving my body keeps my circulation flowing, supports detoxification, and confidence. 🧘‍♀️

2) Gua Sha Every Morning: This ancient practice stimulates lymphatic drainage, reduces puffiness, and gives my skin an instant lift. Bonus: it’s also a mindful self-care ritual! 💎

3) Matcha Over Coffee: I feel way less jittery and instead feel a calm, sustained energy. Matcha also supports skin health and has more antioxidants. 🍵

4) Eye Masks: For quick depuffing and hydration, who cares if you wear them out. Confidence in the name of self-care! 💁‍♀️

5) Eating Nourishing Foods: Whole, nutrient-dense meals fuel my body, support my hormones, metabolism, and skin. Food is the number 1 beauty trick. 🥗

6) Apple Cider Vinegar: A tablespoon before meals helps blunt blood sugar spikes, keeping energy steady and reducing inflammation that can show up on your skin. Also reducing judgment! Life is about the 80/20 rule. 🍭

7) Rest and Good Sleep: Beauty sleep is real! Rest is when the body restores, repairs, and rejuvenates. Prioritizing 7–8 hours every night is a must. 😴

8) Face Tape: A little skincare hack to prevent fine lines and wrinkles—because prevention > correction. Experimentation is also fun! 👽

Beauty isn’t just about what’s on the surface. It’s the result of consistent habits that honor our bodies✨

What are you trying in 2025? Here’s to another year being beautiful inside and out 😘

#BloodSugarBalanced #HolisticBeauty #HealthyHabits

Beauty starts with you! 👇

A glowing complexion, balanced weight, and vibrant energy are all reflections of how we care for our whole selves ✨

Something’s never change! Here’s what I’m prioritizing to feel my best:

1) Daily Movement: Whether it’s yoga, a walk, or strength training, moving my body keeps my circulation flowing, supports detoxification, and confidence. 🧘‍♀️

2) Gua Sha Every Morning: This ancient practice stimulates lymphatic drainage, reduces puffiness, and gives my skin an instant lift. Bonus: it’s also a mindful self-care ritual! 💎

3) Matcha Over Coffee: I feel way less jittery and instead feel a calm, sustained energy. Matcha also supports skin health and has more antioxidants. 🍵

4) Eye Masks: For quick depuffing and hydration, who cares if you wear them out. Confidence in the name of self-care! 💁‍♀️

5) Eating Nourishing Foods: Whole, nutrient-dense meals fuel my body, support my hormones, metabolism, and skin. Food is the number 1 beauty trick. 🥗

6) Apple Cider Vinegar: A tablespoon before meals helps blunt blood sugar spikes, keeping energy steady and reducing inflammation that can show up on your skin. Also reducing judgment! Life is about the 80/20 rule. 🍭

7) Rest and Good Sleep: Beauty sleep is real! Rest is when the body restores, repairs, and rejuvenates. Prioritizing 7–8 hours every night is a must. 😴

8) Face Tape: A little skincare hack to prevent fine lines and wrinkles—because prevention > correction. Experimentation is also fun! 👽

Beauty isn’t just about what’s on the surface. It’s the result of consistent habits that honor our bodies✨

What are you trying in 2025? Here’s to another year being beautiful inside and out 😘

#BloodSugarBalanced #HolisticBeauty #HealthyHabits

✨ Feeling sluggish and after the next ending weekend we just had?! 😉✨

If you’re experiencing:

➡️ Bloating or puffiness
➡️ Tired, heavy legs
➡️ Dull skin or stubborn cellulite
➡️ Low energy

Your lymphatic system might need a little TLC. 🌱

Link in bio for the complete lymphatic system guide including FREE detox protocol 🔗

✨ Bonus: The tips are so EASY and can do them all from the comfort of your home!

Kickstart your 2025 feeling lighter, brighter, and more energized.

#BloodSugarBalanced
#LymphaticDrainage #NewYearWellness

✨ Feeling sluggish and after the next ending weekend we just had?! 😉✨

If you’re experiencing:

➡️ Bloating or puffiness
➡️ Tired, heavy legs
➡️ Dull skin or stubborn cellulite
➡️ Low energy

Your lymphatic system might need a little TLC. 🌱

Link in bio for the complete lymphatic system guide including FREE detox protocol 🔗

✨ Bonus: The tips are so EASY and can do them all from the comfort of your home!

Kickstart your 2025 feeling lighter, brighter, and more energized.

#BloodSugarBalanced
#LymphaticDrainage #NewYearWellness

No gatekeeping here! Secret to weight loss👇

Working out BURNs calories 🔥

To lose weight you have to be in a calorie deficit

Not ALL calories are created equal (200 cals of cookies does not equal 200 cals of broccoli) 🚫

1. Cardio burns more immediate calories 🏃‍♀️
2. Weight lifting increases muscle mass 🏋️
3. The more muscle = the more calories you will be burn at rest 💪
4. Weight loss isn’t just about eating smart, but also about building muscle and staying active 🚲
5. Both cardio and resistance training will maximize your burn 💁‍♀️

Other Benefits:
😴Improves sleep
💩Boosts metabolism
😇 Better mood

To start the new year right, combine different exercises below or book a FREE consultation (link in bio) for personalized plan! 🔗

✨Weight loss and health goals are about consistency, not perfection ✨

- Running = 294 calories per 30 minutes .
- Jogging = 206 calories per 30 minutes .
- Hiking = 176 calories per 30 minutes
- Cycling = 117 calories per 30 minutes
- Jump rope (fast pace) = 115 calories per 10 minutes
- Walking (moderate pace) = 97 calories per 30 minutes
- Weight Lifting = 88 calories per 30 minutes
- Stretching/Yoga = 73 calories per 30 minutes

**Calculations are estimates based 130 lbs person

And remember to be kind to yourself. You are SO LOVED! 😘

#BloodSugarBalanced #WeightLoss #GymTips #HabitBuilding

No gatekeeping here! Secret to weight loss👇

Working out BURNs calories 🔥

To lose weight you have to be in a calorie deficit

Not ALL calories are created equal (200 cals of cookies does not equal 200 cals of broccoli) 🚫

1. Cardio burns more immediate calories 🏃‍♀️
2. Weight lifting increases muscle mass 🏋️
3. The more muscle = the more calories you will be burn at rest 💪
4. Weight loss isn’t just about eating smart, but also about building muscle and staying active 🚲
5. Both cardio and resistance training will maximize your burn 💁‍♀️

Other Benefits:
😴Improves sleep
💩Boosts metabolism
😇 Better mood

To start the new year right, combine different exercises below or book a FREE consultation (link in bio) for personalized plan! 🔗

✨Weight loss and health goals are about consistency, not perfection ✨

- Running = 294 calories per 30 minutes .
- Jogging = 206 calories per 30 minutes .
- Hiking = 176 calories per 30 minutes
- Cycling = 117 calories per 30 minutes
- Jump rope (fast pace) = 115 calories per 10 minutes
- Walking (moderate pace) = 97 calories per 30 minutes
- Weight Lifting = 88 calories per 30 minutes
- Stretching/Yoga = 73 calories per 30 minutes

**Calculations are estimates based 130 lbs person

And remember to be kind to yourself. You are SO LOVED! 😘

#BloodSugarBalanced #WeightLoss #GymTips #HabitBuilding

New Year, still feeling meh? 🫤

Detox trends are everywhere, but most of them miss the mark. Why? They don’t address the root cause—like a sluggish lymphatic system!💧

Here are a few beauty signs you might notice if your lymphatic flow needs some love:
 ➡️ Puffiness or bloating ➡️ Dull skin or breakouts ➡️ Cellulite that seems harder to smooth out

Boost your body’s natural detox power with these simple tips: ✨ Dry brush to stimulate lymph flow 🥗 Nourish your body with the nutrient-rich foods (cut down sugar, caffeine, alcohol) 🏃‍♀️ Daily movement to keep things flowing

Ready to feel lighter and glow brighter? 🌟

Link in bio for my top recommendations 💖

#BloodSugarBalanced #LymphaticSystem #HealthyDetox

New Year, still feeling meh? 🫤

Detox trends are everywhere, but most of them miss the mark. Why? They don’t address the root cause—like a sluggish lymphatic system!💧

Here are a few beauty signs you might notice if your lymphatic flow needs some love:
 ➡️ Puffiness or bloating ➡️ Dull skin or breakouts ➡️ Cellulite that seems harder to smooth out

Boost your body’s natural detox power with these simple tips: ✨ Dry brush to stimulate lymph flow 🥗 Nourish your body with the nutrient-rich foods (cut down sugar, caffeine, alcohol) 🏃‍♀️ Daily movement to keep things flowing

Ready to feel lighter and glow brighter? 🌟

Link in bio for my top recommendations 💖

#BloodSugarBalanced #LymphaticSystem #HealthyDetox

Year of lucky girl syndrome?? 🐍✨

Feeling abundant (and full lol) eating 12 grapes for prosperity and smashing a pomegranate for abundance and health! 🍇❤️‍🔥

Did you know pomegranates are a superfood? Here’s why:

🔴 Rich in antioxidants to support your immune system and glowy skin
❤️ Better heart health to improve cholesterol
⚖️ No sugar spikes with a low glycemic index and fiber

Let’s make 2025 the best year ~yet~ by taking small steps toward a better health!

What’s one thing you’re doing this year? Saving this post to make this salad?! 😉

Pomegranate Winter Salad
✨1 bag of arugula
✨1/2 bad of shredded kale or cabbage
✨1 medium pomegranate, de-seeded
✨1 small avocado, diced
✨1 cup of snap peas, trimmed and halved
✨1 cup of chickpeas, rinsed
✨1/4 cup of roasted pumpkin seeds
✨1/2 cup of crumbled feta or goat cheese (optional)

Vinaigrette
✨3 tbsp olive oil
✨2 tbsp lemon juice
✨1 tsp apple cider vinegar vinegar (can omit)
✨1 tsp Dijon mustard
✨Salt and pepper to taste

What You Do:
1. Combine salad ingredients in large bowl
2. Whisk dressing over and toss to serve!

Happy New Year! 😘

#BloodSugarBalanced #Superfoods #2025Goals

Year of lucky girl syndrome?? 🐍✨

Feeling abundant (and full lol) eating 12 grapes for prosperity and smashing a pomegranate for abundance and health! 🍇❤️‍🔥

Did you know pomegranates are a superfood? Here’s why:

🔴 Rich in antioxidants to support your immune system and glowy skin
❤️ Better heart health to improve cholesterol
⚖️ No sugar spikes with a low glycemic index and fiber

Let’s make 2025 the best year ~yet~ by taking small steps toward a better health!

What’s one thing you’re doing this year? Saving this post to make this salad?! 😉

Pomegranate Winter Salad
✨1 bag of arugula
✨1/2 bad of shredded kale or cabbage
✨1 medium pomegranate, de-seeded
✨1 small avocado, diced
✨1 cup of snap peas, trimmed and halved
✨1 cup of chickpeas, rinsed
✨1/4 cup of roasted pumpkin seeds
✨1/2 cup of crumbled feta or goat cheese (optional)

Vinaigrette
✨3 tbsp olive oil
✨2 tbsp lemon juice
✨1 tsp apple cider vinegar vinegar (can omit)
✨1 tsp Dijon mustard
✨Salt and pepper to taste

What You Do:
1. Combine salad ingredients in large bowl
2. Whisk dressing over and toss to serve!

Happy New Year! 😘

#BloodSugarBalanced #Superfoods #2025Goals

What matter’s is what you do between New Year’s and Christmas 😉

So no need to step on the scale today…

Weight loss and health goals are about consistency, not perfection.

You don’t need to “make up” for enjoying holiday treats with extreme workouts or guilt. 🫶

Instead, focus on the tiny daily actions that build the life and body you’re dreaming of! 🪄🪞

On average, it takes about 66 days to turn a habit into a lifestyle—where it feels natural.

What’s one small step you can take today that, in two months, will make you feel like a whole new version of yourself? 💡

Success isn’t built over night, it’s the little moments, like choosing water over soda, stepping out for a short walk, or prepping a nourishing meal that matter. 🥗

You’ve got this. The next two months are ours to shape 🙏
 #NewYearGoals #ConsistencyIsKey #bloodsugarbalanced

What matter’s is what you do between New Year’s and Christmas 😉

So no need to step on the scale today…

Weight loss and health goals are about consistency, not perfection.

You don’t need to “make up” for enjoying holiday treats with extreme workouts or guilt. 🫶

Instead, focus on the tiny daily actions that build the life and body you’re dreaming of! 🪄🪞

On average, it takes about 66 days to turn a habit into a lifestyle—where it feels natural.

What’s one small step you can take today that, in two months, will make you feel like a whole new version of yourself? 💡

Success isn’t built over night, it’s the little moments, like choosing water over soda, stepping out for a short walk, or prepping a nourishing meal that matter. 🥗

You’ve got this. The next two months are ours to shape 🙏
 #NewYearGoals #ConsistencyIsKey #bloodsugarbalanced

Who else is feeling sluggish post holidays? I definitely had one too many glasses or wine and sweets - oops! 🤭

Link in bio for my best detox tips n tricks, you don’t want to miss✨

1️⃣ Cut back on sugar – Your body will thank you when you lower refined sugars and focus on whole foods. 🍓

2️⃣ Increase fiber – More veggies, whole grains, and legumes will keep things moving and your gut happy. 🥦

3️⃣ Castor oil packs – Support detox and reduce inflammation with this simple, soothing remedy. 🌱

4️⃣ Prioritize sleep – Rest is essential for recovery and balancing hormones. 😴

What can you start today? No need to wait till tomorrow!

#BloodSugarBalanced #Detox #WeightLoss

Who else is feeling sluggish post holidays? I definitely had one too many glasses or wine and sweets - oops! 🤭

Link in bio for my best detox tips n tricks, you don’t want to miss✨

1️⃣ Cut back on sugar – Your body will thank you when you lower refined sugars and focus on whole foods. 🍓

2️⃣ Increase fiber – More veggies, whole grains, and legumes will keep things moving and your gut happy. 🥦

3️⃣ Castor oil packs – Support detox and reduce inflammation with this simple, soothing remedy. 🌱

4️⃣ Prioritize sleep – Rest is essential for recovery and balancing hormones. 😴

What can you start today? No need to wait till tomorrow!

#BloodSugarBalanced #Detox #WeightLoss

Post holiday detox?! Yes plz👇

Save this post because you’re going to want more 🥗 Also link in bio for my best detox tips!

Here’s why detoxing makes you feel lighter and leaner: 🍊

1️⃣ Reduced Bloating
* Fruits like oranges help flush out excess water and reduce inflammation

2️⃣ Improved Digestion
* High fiber foods help eliminate waste and prevent the heaviness of poor gut health

3️⃣ Better Skin and Glow
* When your body is less burdened by toxins, it reflects in your appearance, making you feel more radiant and confident.

Winter Citrus Salad:
✨ 2 cups of raw nuts, I used walnuts & pecans
✨ 4 cups mixed greens
✨ 2 oranges, diced like Cara Cara and/or Blood Orange
✨ 1 large avocado
✨ 1 cup crumbled feta cheese or goat cheese
✨ 1 bunch of cilantro

Citrus Tahini Vinaigrette:
✨ 1/4 cup of olive oil
✨ 2 oranges, juiced
✨ 1/4 cup tahini
✨ 1 tablespoon apple cider vinegar
✨ 1 tsp of red pepper flake
✨ 1 pinch of salt & pepper to taste

Detox Protocol: 🥗

1. Spread nuts across baking pan drizzled with oil and salt, bake for 7 ish minutes at 375 degrees F. Let cool when done
2. Peel oranges, chopping 2 into little bites and squeezing juice of other 2 into bowl
3. Pour remainder of vinaigrette ingredients into bowl and whisk to combine
4. Chop cooled nuts, cilantro, and avocado. Add all of the chopped ingredients to the salad including the oranges
5. Sprinkle feta cheese and drizzle dressing on top! Serve and enjoy the detox

Happy Almost New Year! ❤️‍🔥

#BloodSugarBalanced #Detox #WeightLoss

Post holiday detox?! Yes plz👇

Save this post because you’re going to want more 🥗 Also link in bio for my best detox tips!

Here’s why detoxing makes you feel lighter and leaner: 🍊

1️⃣ Reduced Bloating
* Fruits like oranges help flush out excess water and reduce inflammation

2️⃣ Improved Digestion
* High fiber foods help eliminate waste and prevent the heaviness of poor gut health

3️⃣ Better Skin and Glow
* When your body is less burdened by toxins, it reflects in your appearance, making you feel more radiant and confident.

Winter Citrus Salad:
✨ 2 cups of raw nuts, I used walnuts & pecans
✨ 4 cups mixed greens
✨ 2 oranges, diced like Cara Cara and/or Blood Orange
✨ 1 large avocado
✨ 1 cup crumbled feta cheese or goat cheese
✨ 1 bunch of cilantro

Citrus Tahini Vinaigrette:
✨ 1/4 cup of olive oil
✨ 2 oranges, juiced
✨ 1/4 cup tahini
✨ 1 tablespoon apple cider vinegar
✨ 1 tsp of red pepper flake
✨ 1 pinch of salt & pepper to taste

Detox Protocol: 🥗

1. Spread nuts across baking pan drizzled with oil and salt, bake for 7 ish minutes at 375 degrees F. Let cool when done
2. Peel oranges, chopping 2 into little bites and squeezing juice of other 2 into bowl
3. Pour remainder of vinaigrette ingredients into bowl and whisk to combine
4. Chop cooled nuts, cilantro, and avocado. Add all of the chopped ingredients to the salad including the oranges
5. Sprinkle feta cheese and drizzle dressing on top! Serve and enjoy the detox

Happy Almost New Year! ❤️‍🔥

#BloodSugarBalanced #Detox #WeightLoss

Coming in HOT: 10 questions to Change your Life👇

Neuroscience proofs visualizing your dreams helps prime your brain for success

But it’s the actions you take that turn those dreams into reality

✨ Link in bio to download the 10 questions ✨

With the action board you’ll:

🌿 Reflect on your nutrition, fitness, lifestyle, and self-confidence
💡 Uncover your unique “why” using ChatGPT
🎯 Create SMART goals to conquer

Manifestation isn’t passive it requires consistent momentum to create the life of your DREAMS

Bonus Tip:
- Dream up your 2025 life during your follicular or ovulation phase (day 6–14 of your cycle). ❤️‍🔥 The ultimate time for creativity, planning, and starting new projects since your energy and cognitive function are at their peak! 🤓

Do this to get CLARITY on your life 🪞🪄

#BloodSugarBalanced #ActionBoard

Coming in HOT: 10 questions to Change your Life👇

Neuroscience proofs visualizing your dreams helps prime your brain for success

But it’s the actions you take that turn those dreams into reality

✨ Link in bio to download the 10 questions ✨

With the action board you’ll:

🌿 Reflect on your nutrition, fitness, lifestyle, and self-confidence
💡 Uncover your unique “why” using ChatGPT
🎯 Create SMART goals to conquer

Manifestation isn’t passive it requires consistent momentum to create the life of your DREAMS

Bonus Tip:
- Dream up your 2025 life during your follicular or ovulation phase (day 6–14 of your cycle). ❤️‍🔥 The ultimate time for creativity, planning, and starting new projects since your energy and cognitive function are at their peak! 🤓

Do this to get CLARITY on your life 🪞🪄

#BloodSugarBalanced #ActionBoard

Awk space between Christmas and New Years…👇

Is the perfect time to start your 2025 action board (LINK IN BIO) to set your priorities straight 💯

Something I do every year especially on flights is look through my camera roll and take inventory, to ask myself:

✨ Achievements: What milestones are you proud of?

✨ Relationships: Are you happy with the people you spent most of your time with?

✨ Adventures: What new places or travels stand out that you want to do more?

✨ Challenges: What hard moments did you overcome?

✨ Everyday Joy: What little moments brought you the most happiness?

🪄 Once summarized: What do these habits and patterns reveal about my priorities, values and mindset?

Write down your intentions and priorities for 2025! ✍️

A Harvard Business Study showed 3% of MBA graduates who wrote down their goals earned 10x more than the the other 97%, just 10 years after graduation 🤑

When we write things down it helps to clarify and entrain them in our minds 🧠

Happy action boarding 🪄🦄

#BloodSugarBalanced #ActionBoard #WeightLoss

Awk space between Christmas and New Years…👇

Is the perfect time to start your 2025 action board (LINK IN BIO) to set your priorities straight 💯

Something I do every year especially on flights is look through my camera roll and take inventory, to ask myself:

✨ Achievements: What milestones are you proud of?

✨ Relationships: Are you happy with the people you spent most of your time with?

✨ Adventures: What new places or travels stand out that you want to do more?

✨ Challenges: What hard moments did you overcome?

✨ Everyday Joy: What little moments brought you the most happiness?

🪄 Once summarized: What do these habits and patterns reveal about my priorities, values and mindset?

Write down your intentions and priorities for 2025! ✍️

A Harvard Business Study showed 3% of MBA graduates who wrote down their goals earned 10x more than the the other 97%, just 10 years after graduation 🤑

When we write things down it helps to clarify and entrain them in our minds 🧠

Happy action boarding 🪄🦄

#BloodSugarBalanced #ActionBoard #WeightLoss

Prevent your HOLIDAY HANGOVER 👇

My gift to you! 🎁

Why you must add some electrolytes to your water ASAP:

1. Rehydrates More Quickly 💦
- Alcohol is a diuretic = increased urination and loss of fluids. Electrolytes like sodium and potassium help restore hydration more effectively than water alone

2. Reduces Headaches 🙈
- Electrolytes, particularly magnesium and potassium, help alleviate headaches and dizziness by maintaining proper blood flow and hydration (it’s not your crazy uncle, it’s you sweetie)

3. Supports Energy Levels ⚡️
- Electrolytes like magnesium and calcium aid in muscle function and energy production, countering the fatigue and weakness so you can feel good

4. Minimizes Nausea 🤢
- Electrolytes help balance stomach acid and ease nausea, a common symptom of hangovers so you can still eat all your holiday favs

Best Electrolyte Sources Post-Drinking:

✨Natural Options: Coconut water, bananas, avocados, and bone broth.

✨Electrolyte Drinks: Choose low-sugar options (stevia is best) with a mix of sodium, potassium, and magnesium

✨DIY Hydration Mix: Combine water, a pinch of sea salt, lemon juice, and honey for a homemade electrolyte boost

Stay hydrated ya filthy animals so you can feel good unwrapping gifts from Santa all day long ❤️‍🔥🎄

Merry Christmas! 😘

#BloodSugarBalanced #HolidayTips #WeightLoss

Prevent your HOLIDAY HANGOVER 👇

My gift to you! 🎁

Why you must add some electrolytes to your water ASAP:

1. Rehydrates More Quickly 💦
- Alcohol is a diuretic = increased urination and loss of fluids. Electrolytes like sodium and potassium help restore hydration more effectively than water alone

2. Reduces Headaches 🙈
- Electrolytes, particularly magnesium and potassium, help alleviate headaches and dizziness by maintaining proper blood flow and hydration (it’s not your crazy uncle, it’s you sweetie)

3. Supports Energy Levels ⚡️
- Electrolytes like magnesium and calcium aid in muscle function and energy production, countering the fatigue and weakness so you can feel good

4. Minimizes Nausea 🤢
- Electrolytes help balance stomach acid and ease nausea, a common symptom of hangovers so you can still eat all your holiday favs

Best Electrolyte Sources Post-Drinking:

✨Natural Options: Coconut water, bananas, avocados, and bone broth.

✨Electrolyte Drinks: Choose low-sugar options (stevia is best) with a mix of sodium, potassium, and magnesium

✨DIY Hydration Mix: Combine water, a pinch of sea salt, lemon juice, and honey for a homemade electrolyte boost

Stay hydrated ya filthy animals so you can feel good unwrapping gifts from Santa all day long ❤️‍🔥🎄

Merry Christmas! 😘

#BloodSugarBalanced #HolidayTips #WeightLoss

Need a last minute dish?! 👇

✨ 7 Easy, Blood Sugar-Balanced Holiday Appetizers ✨

Whip these up tonight, tomorrow, or for your next festive gathering! 🎉

Each with 7 ingredients or less, these recipes are:
 🥗 Packed with protein, fiber, and healthy fats 🥦 Loaded with veggies 🍬 Perfect for balancing all the other holiday indulgences
❤️‍🔥 Featuring all red and greens ingredients to impress your guests

Healthy, simple, festive and oh-so-delicious—because you deserve to feel good rocking around the🎄💫

These surely will put you on 🎅🏼’s nice list

Which one are you trying first?👇

#BloodSugarBalanced #HolidayMeals #HolidayTips

Need a last minute dish?! 👇

✨ 7 Easy, Blood Sugar-Balanced Holiday Appetizers ✨

Whip these up tonight, tomorrow, or for your next festive gathering! 🎉

Each with 7 ingredients or less, these recipes are:
 🥗 Packed with protein, fiber, and healthy fats 🥦 Loaded with veggies 🍬 Perfect for balancing all the other holiday indulgences
❤️‍🔥 Featuring all red and greens ingredients to impress your guests

Healthy, simple, festive and oh-so-delicious—because you deserve to feel good rocking around the🎄💫

These surely will put you on 🎅🏼’s nice list

Which one are you trying first?👇

#BloodSugarBalanced #HolidayMeals #HolidayTips

The holiday’s don’t have to be stressful 😇

Spend less time in the kitchen and more time relaxing this next week👇

1️⃣ Prepare Ahead & Freeze 🥶
- Freeze in meal-sized portions to bake or reheat as needed

- Example: Make cookies, fudge, banana bread, brownies, cupcakes OR even savory favs like soups, chili, lasagna, or sauces

2️⃣ Prep Ingredients 🔪
- Chop veggies, marinate proteins, and measure out dry ingredients for baking a day or two before

- Example: peel and cube butternut squash, chop celery, onions, and herbs storing everything in airtight containers

3️⃣ Use One-Pan or Pot Recipes 🥣
- Minimize cleanup by focusing on dishes that cook everything together, like sheet pan meals, casseroles, or slow-cooker recipes

- Example: Roast chicken, vegetables, and potatoes on a single sheet pan for a complete and easy dinner!

✨ BONUS: Create Minimalist Menu
- Design meals with overlapping ingredients to reduce the variety you need to buy and prepare

- Example: Roast a big batch of sweet potatoes and use them for different dishes—mashed as a side, in salads, or as a breakfast hash

And if you don’t know what to make…

Link in bio for 7 EASY appetizers with 7 ingredients or LESS🎄❤️‍🔥

Happy Holidays 😘

#BloodSugarBalanced #HolidayMeals #HolidayTips

The holiday’s don’t have to be stressful 😇

Spend less time in the kitchen and more time relaxing this next week👇

1️⃣ Prepare Ahead & Freeze 🥶
- Freeze in meal-sized portions to bake or reheat as needed

- Example: Make cookies, fudge, banana bread, brownies, cupcakes OR even savory favs like soups, chili, lasagna, or sauces

2️⃣ Prep Ingredients 🔪
- Chop veggies, marinate proteins, and measure out dry ingredients for baking a day or two before

- Example: peel and cube butternut squash, chop celery, onions, and herbs storing everything in airtight containers

3️⃣ Use One-Pan or Pot Recipes 🥣
- Minimize cleanup by focusing on dishes that cook everything together, like sheet pan meals, casseroles, or slow-cooker recipes

- Example: Roast chicken, vegetables, and potatoes on a single sheet pan for a complete and easy dinner!

✨ BONUS: Create Minimalist Menu
- Design meals with overlapping ingredients to reduce the variety you need to buy and prepare

- Example: Roast a big batch of sweet potatoes and use them for different dishes—mashed as a side, in salads, or as a breakfast hash

And if you don’t know what to make…

Link in bio for 7 EASY appetizers with 7 ingredients or LESS🎄❤️‍🔥

Happy Holidays 😘

#BloodSugarBalanced #HolidayMeals #HolidayTips

Are you in a last minute pinch?!🚨

Link in bio for 7 nutrient dense, 7 ingredient or LESS appetizers!

All featuring red and green ingredients so they are super cute & festive 🎄❤️‍🔥

Also so EASY so you can spend more time relaxing and less time in the kitchen, phew 😮‍💨

✨Green Hummus & Veggies

✨Smoked Salmon Cucumber Bites

✨Avocado Deviled Eggs

✨Spinach & Feta Stuffed Mini Peppers

✨Prosciutto Wrapped Asparagus

✨Caprese Skewers

✨Sweet Potato Bites with Pomegranate

Enjoy these healthy, guilt-free bites to balance ALL the other holidays indulgences!

Happy Holidays 😘

#BloodSugarBalanced #HolidayMeals #HolidayTips

Are you in a last minute pinch?!🚨

Link in bio for 7 nutrient dense, 7 ingredient or LESS appetizers!

All featuring red and green ingredients so they are super cute & festive 🎄❤️‍🔥

Also so EASY so you can spend more time relaxing and less time in the kitchen, phew 😮‍💨

✨Green Hummus & Veggies

✨Smoked Salmon Cucumber Bites

✨Avocado Deviled Eggs

✨Spinach & Feta Stuffed Mini Peppers

✨Prosciutto Wrapped Asparagus

✨Caprese Skewers

✨Sweet Potato Bites with Pomegranate

Enjoy these healthy, guilt-free bites to balance ALL the other holidays indulgences!

Happy Holidays 😘

#BloodSugarBalanced #HolidayMeals #HolidayTips

Phew 😮‍💨

To make your holiday’s a less stressful follow GROCERY tips below👇

1. Make a Plan:
- Write out in your notes app a detailed shopping list, to choose healthy food and avoid overbuying 📋

2. Shop Full:
- Drink water and eat a snack before heading to the grocery store to avoid impulse purchases! This is my most underrated tip and super helpful 😌

3. Focus on Perimeter
- This is where the healthy stuff is and if you’re sticking to your list this should be easy! ✅

4. Be Strategic in the Center:
- This is the danger zone! ⛔️ Only visit when you need specific items, like spices, whole grains, or nuts
- Avoid snack and candy aisles all together, it’s so easy to be tempted (they have scientists working for them to get us addicted) 🍭

5. Read Labels:
- For canned goods or snacks look for NO sugar and preservative-free options. They hide sugar seriously in everything ❌

6. Beware of Seasonal Temptations:
- Often seasonal processed holiday treats are highlighted in the store so stick to your list and limit to 1 indulgent purchase… I know it’s hard 😩

Don’t know what to make?

Link in bio for 7 easy festive appetizers with 7 ingredients or less 🎄❤️‍🔥

Happy Holidays 😘✨

#BloodSugarBalanced #HolidayShopping #TraderJoes

Phew 😮‍💨

To make your holiday’s a less stressful follow GROCERY tips below👇

1. Make a Plan:
- Write out in your notes app a detailed shopping list, to choose healthy food and avoid overbuying 📋

2. Shop Full:
- Drink water and eat a snack before heading to the grocery store to avoid impulse purchases! This is my most underrated tip and super helpful 😌

3. Focus on Perimeter
- This is where the healthy stuff is and if you’re sticking to your list this should be easy! ✅

4. Be Strategic in the Center:
- This is the danger zone! ⛔️ Only visit when you need specific items, like spices, whole grains, or nuts
- Avoid snack and candy aisles all together, it’s so easy to be tempted (they have scientists working for them to get us addicted) 🍭

5. Read Labels:
- For canned goods or snacks look for NO sugar and preservative-free options. They hide sugar seriously in everything ❌

6. Beware of Seasonal Temptations:
- Often seasonal processed holiday treats are highlighted in the store so stick to your list and limit to 1 indulgent purchase… I know it’s hard 😩

Don’t know what to make?

Link in bio for 7 easy festive appetizers with 7 ingredients or less 🎄❤️‍🔥

Happy Holidays 😘✨

#BloodSugarBalanced #HolidayShopping #TraderJoes

Unless your flights delayed 😩 @ San Diego

Over the holidays, it’s tempting to hibernate but…

Research shows just 15 mins of movement daily extends your life by 3 whole years

So why not pack your sneakers, go for a walk or run?

Also:
- Boosts mental health (so needed when it’s cold and dark)
- Gives you an excuse when you’re triggered by your fam
- Helps to digest all those holiday sweets and not feel so bad

Other 15 min ideas:

Yoga (Flow between)
- Cat-Cow
- Downward Dog to Plank
- Warrior 2, Side Angle to Reverse Warrior
- Chatrunga
- Seated fold

Body weight (Hold for 1 min, repeat 3x)
- Mountain climbers
- Squats
- Push ups
- Plank
- Lunges

Happy travels ✨

#BloodSugarBalanced #HolidayTips

Unless your flights delayed 😩 @ San Diego

Over the holidays, it’s tempting to hibernate but…

Research shows just 15 mins of movement daily extends your life by 3 whole years

So why not pack your sneakers, go for a walk or run?

Also:
- Boosts mental health (so needed when it’s cold and dark)
- Gives you an excuse when you’re triggered by your fam
- Helps to digest all those holiday sweets and not feel so bad

Other 15 min ideas:

Yoga (Flow between)
- Cat-Cow
- Downward Dog to Plank
- Warrior 2, Side Angle to Reverse Warrior
- Chatrunga
- Seated fold

Body weight (Hold for 1 min, repeat 3x)
- Mountain climbers
- Squats
- Push ups
- Plank
- Lunges

Happy travels ✨

#BloodSugarBalanced #HolidayTips

Vision boards are so 2024 👇

Actions boards are SO 2025

Here’s the thing: Neuroscience shows that visualizing your dreams helps prime your brain for success. But it’s the actions you take that turn those dreams into your reality

Comment “2025” to download my free 2025 action board ✨

In it, you’ll reflect on:
- Nutrition 🥗
- Fitness 💪
- Lifestyle 🛍️
- Self-confidence 🥰

…to uncover your unique “why” and create SMART goals customized using ChatGPT

Manifestation isn’t passive it requires consistent momentum to create the life of your DREAMS

(Girlies Only) Pro Tip:
- Create your action board during your follicular or ovulation phase (days 6–14 after the first day of your period) ❤️
- This is the ultimate time for creativity, planning, and starting new projects since your energy and cognitive function are at their peak! 🤓

2025 is your year, the movie starts now 🎬

#BloodSugarBalanced #ActionBoard

Vision boards are so 2024 👇

Actions boards are SO 2025

Here’s the thing: Neuroscience shows that visualizing your dreams helps prime your brain for success. But it’s the actions you take that turn those dreams into your reality

Comment “2025” to download my free 2025 action board ✨

In it, you’ll reflect on:
- Nutrition 🥗
- Fitness 💪
- Lifestyle 🛍️
- Self-confidence 🥰

…to uncover your unique “why” and create SMART goals customized using ChatGPT

Manifestation isn’t passive it requires consistent momentum to create the life of your DREAMS

(Girlies Only) Pro Tip:
- Create your action board during your follicular or ovulation phase (days 6–14 after the first day of your period) ❤️
- This is the ultimate time for creativity, planning, and starting new projects since your energy and cognitive function are at their peak! 🤓

2025 is your year, the movie starts now 🎬

#BloodSugarBalanced #ActionBoard

Not a gym bro, BUT 👇

Getting strong in the gym helps you play better in the waves, mountains, beaches = aka mother nature’s epic playgrounds, the real recess! 🤪🛝

Don’t know where to start?

✨ Follow this EASY weekly workout routine, but do what’s most FUN for you:

- 3x of full-body strength training per week = stronger muscles, shapes your body, burns cals at rest, boosts metabolism
- Upper, lower, & core
- 3x of cardio per week = builds endurance, healthy heart, better blood flow, boosts metabolism, burns cals, and improves mood
- 2x of stretching or yoga per week = prevents injury, faster recovery, improves mood and balance

🚨But YOU can’t out train a bad diet🚨

Nutrition is 80% of being healthy, working out is 20%

✨Below is an easy guide:

- Breakfast: 3 scrambled eggs with spinach + 1 fruit
- Lunch: Salad bowl (Leafy greens, raw veggies, protein) + 1 fruit
- Snack: 1 fruit + 1 healthy fat
- Dinner: Harvest bowl (Veggies, quinoa, protein)

Follow @bloodsugarbalanced for more tips and tricks to be the healthiest, best version of YOU 💪😘

#BloodSugarBalanced #LifeGym #WeightLoss

Not a gym bro, BUT 👇

Getting strong in the gym helps you play better in the waves, mountains, beaches = aka mother nature’s epic playgrounds, the real recess! 🤪🛝

Don’t know where to start?

✨ Follow this EASY weekly workout routine, but do what’s most FUN for you:

- 3x of full-body strength training per week = stronger muscles, shapes your body, burns cals at rest, boosts metabolism
- Upper, lower, & core
- 3x of cardio per week = builds endurance, healthy heart, better blood flow, boosts metabolism, burns cals, and improves mood
- 2x of stretching or yoga per week = prevents injury, faster recovery, improves mood and balance

🚨But YOU can’t out train a bad diet🚨

Nutrition is 80% of being healthy, working out is 20%

✨Below is an easy guide:

- Breakfast: 3 scrambled eggs with spinach + 1 fruit
- Lunch: Salad bowl (Leafy greens, raw veggies, protein) + 1 fruit
- Snack: 1 fruit + 1 healthy fat
- Dinner: Harvest bowl (Veggies, quinoa, protein)

Follow @bloodsugarbalanced for more tips and tricks to be the healthiest, best version of YOU 💪😘

#BloodSugarBalanced #LifeGym #WeightLoss

The more you know👇

But first, follow @bloodsugarbalanced for more tips & tricks 🤝😉

1. Plateaued Progress: Without adequate protein and carbs, your muscles can't repair and won’t rebuild efficiently, delaying recovery and growth

2. No Energy: Low glycogen stores due to insufficient carb intake can makes you feel exhausted, affecting subsequent workouts and daily life

3. Hormonal Imbalance: Skipping post-workout meals can increase cortisol (stress hormone) breaking down your muscle and hindering fat loss

4. Weight gain: Skipping post-workout meals leads to intense hunger, making it harder to hit your goals and maintain balanced blood sugar bc you’re craving sweets, chips or other quick processed food later

Your post-exercise meal should focus on:

✨ Protein:

- Aim for 20–30g of lean protein to support muscle repair and keep you full

- Examples: chicken size of your palm = 26 g, can of sardines = 25 g, 4 eggs = 25 g

✨ Carbohydrates:

- Include 25–50g of complex carbs to replenish glycogen and maintain energy

- Examples: 1 slice of sourdough bread = 54 g, 1 cup of quinoa = 39 g, 1 sweet potato size of your palm = 33 g, 1 apple = 25 g, 1 cup of raw veggies = 6 g

✨ Fats:

- Add a small amount (1 tablespoon) of healthy fats to support hormone balance, nutrient absorption of the other food, and keep you full

- Examples: 1/3 cup of nuts, 1 tbsp of nut butter (no sugar kind), 1 scoop of avocado,

✨ Timing: Eat within 1–2 hours post-workout. Why?

- Your body is most efficient at absorbing nutrients during this "anabolic window," which supports muscle repair and glycogen replenishment

- Proper refueling decreases inflammation, speeds up recovery, and minimizes soreness

- Prevent energy crashes and keeps hunger in check

#BloodSugarBalanced #ExerciseRecovery

The more you know👇

But first, follow @bloodsugarbalanced for more tips & tricks 🤝😉

1. Plateaued Progress: Without adequate protein and carbs, your muscles can't repair and won’t rebuild efficiently, delaying recovery and growth

2. No Energy: Low glycogen stores due to insufficient carb intake can makes you feel exhausted, affecting subsequent workouts and daily life

3. Hormonal Imbalance: Skipping post-workout meals can increase cortisol (stress hormone) breaking down your muscle and hindering fat loss

4. Weight gain: Skipping post-workout meals leads to intense hunger, making it harder to hit your goals and maintain balanced blood sugar bc you’re craving sweets, chips or other quick processed food later

Your post-exercise meal should focus on:

✨ Protein:

- Aim for 20–30g of lean protein to support muscle repair and keep you full

- Examples: chicken size of your palm = 26 g, can of sardines = 25 g, 4 eggs = 25 g

✨ Carbohydrates:

- Include 25–50g of complex carbs to replenish glycogen and maintain energy

- Examples: 1 slice of sourdough bread = 54 g, 1 cup of quinoa = 39 g, 1 sweet potato size of your palm = 33 g, 1 apple = 25 g, 1 cup of raw veggies = 6 g

✨ Fats:

- Add a small amount (1 tablespoon) of healthy fats to support hormone balance, nutrient absorption of the other food, and keep you full

- Examples: 1/3 cup of nuts, 1 tbsp of nut butter (no sugar kind), 1 scoop of avocado,

✨ Timing: Eat within 1–2 hours post-workout. Why?

- Your body is most efficient at absorbing nutrients during this "anabolic window," which supports muscle repair and glycogen replenishment

- Proper refueling decreases inflammation, speeds up recovery, and minimizes soreness

- Prevent energy crashes and keeps hunger in check

#BloodSugarBalanced #ExerciseRecovery

Chaat = “to lick” sorry for my manners Santa 🎅🏼🤭

& is super healthy so don’t feel bad going back for seconds because the green sauce is SO GOOD 💦

Why sweet potatoes, butternut squash, and chickpeas? 👇

✨ Eat Seasonal: Winter veggies are rich in vitamins and minerals (magnesium, potassium, vitamin A, and antioxidants) that strengthen immunity during these chiller months

✨ Comfort Foods: Th natural sweetness and creamy textures are perfect for creating warming, blood sugar-friendly dishes for the holidays!

✨ Sustained Nourishment: Combo of fiber, complex carbs, and protein have a low glycemic index which prevents energy crashes and keep you full so no cravings

What You Need: 🛒

Roasted Veggies: 🍠
- 2 medium sweet potatoes, peeled and cube
- 2 cups butternut squash, peeled and cube
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- Salt and pepper to taste

Green Chutney: 💚
- 1/4 cup greek yogurt yogurt (or plant-based yogurt)
- 1 bunch fresh cilantro, chopped (keep some aside for topping)
- 1 bunch fresh mint leaves, chopped
- 3 garlic cloves
- 1-inch piece of fresh ginger, chopped
- 1 small jalapeño (seeded for less spice)
- Juice of 1 lemon
- Salt to taste

Toppings: 🍒
- 1 small pomegranate, seeds removes
- 2 tbsp fresh cilantro, chopped

What You Do: 🧑‍🍳

1. Bake Veggies

- Preheat oven. Toss sweet potatoes, butternut squash, and chickpeas with olive oil, smoked paprika, cumin, turmeric, salt, and pepper in a large mixing bowl. Spread evenly on the parchment paper and roast for 25 - 30 mins

2. Make the Green Chutney:

- Blend cilantro, mint, garlic, ginger, jalapeño, yogurt, lemon juice, olive oil, and salt until smooth. Adjust seasoning as needed.

3. Assemble & Serve:

- Arrange roasted vegetables on a serving platter. Drizzle with green chutney. Sprinkle pomegranate arils and chopped cilantro for garnish. Enjoy warm as a standalone dish or with a side of quinoa or leafy greens!

#BloodSugarBalanced #Holidays #WinterVeggies #secretsanta

Chaat = “to lick” sorry for my manners Santa 🎅🏼🤭

& is super healthy so don’t feel bad going back for seconds because the green sauce is SO GOOD 💦

Why sweet potatoes, butternut squash, and chickpeas? 👇

✨ Eat Seasonal: Winter veggies are rich in vitamins and minerals (magnesium, potassium, vitamin A, and antioxidants) that strengthen immunity during these chiller months

✨ Comfort Foods: Th natural sweetness and creamy textures are perfect for creating warming, blood sugar-friendly dishes for the holidays!

✨ Sustained Nourishment: Combo of fiber, complex carbs, and protein have a low glycemic index which prevents energy crashes and keep you full so no cravings

What You Need: 🛒

Roasted Veggies: 🍠
- 2 medium sweet potatoes, peeled and cube
- 2 cups butternut squash, peeled and cube
- 1 can (15 oz) chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp cumin
- 1/2 tsp turmeric
- Salt and pepper to taste

Green Chutney: 💚
- 1/4 cup greek yogurt yogurt (or plant-based yogurt)
- 1 bunch fresh cilantro, chopped (keep some aside for topping)
- 1 bunch fresh mint leaves, chopped
- 3 garlic cloves
- 1-inch piece of fresh ginger, chopped
- 1 small jalapeño (seeded for less spice)
- Juice of 1 lemon
- Salt to taste

Toppings: 🍒
- 1 small pomegranate, seeds removes
- 2 tbsp fresh cilantro, chopped

What You Do: 🧑‍🍳

1. Bake Veggies

- Preheat oven. Toss sweet potatoes, butternut squash, and chickpeas with olive oil, smoked paprika, cumin, turmeric, salt, and pepper in a large mixing bowl. Spread evenly on the parchment paper and roast for 25 - 30 mins

2. Make the Green Chutney:

- Blend cilantro, mint, garlic, ginger, jalapeño, yogurt, lemon juice, olive oil, and salt until smooth. Adjust seasoning as needed.

3. Assemble & Serve:

- Arrange roasted vegetables on a serving platter. Drizzle with green chutney. Sprinkle pomegranate arils and chopped cilantro for garnish. Enjoy warm as a standalone dish or with a side of quinoa or leafy greens!

#BloodSugarBalanced #Holidays #WinterVeggies #secretsanta

Artificial dyes = chemicals made from PETROLEUM ⛽️

Don’t prove I’m right 😩

Some are metabolized by the liver, while others linger and trigger immune or inflammatory responses! 👇

✨ Health Consequences:

1. Allergic Reactions: 🤧

* Dyes like Yellow 5 (tartrazine) can cause hypersensitivity reactions, including hives, asthma-like symptoms, or rashes, especially if you already are food sensitive

2. Behavioral Issues: 🤪

* Studies have linked artificial dyes, particularly Red 40 and Yellow 5, with behavioral problems in kids, including hyperactivity and ADHD

3. Gut Health Disruption: 💩

* Food dyes can alter gut microbiota, disrupting gut health. This can lead to bloating, diarrhea, irritable bowel, and inflammation

4. Cancer Risk: 💔

* Some dyes, like Red 3, have shown carcinogenic effects in animal studies. While approved for limited use, there are ongoing concerns about risks

5. Impact on Hormones: 🤰

* Some dyes are suspected endocrine disruptors, meaning they could interfere with your hormonal balance

✨ Examples in Common Products:

1. Candy Canes (Tis the Season): 🍭

- Contain Red 40 and sometimes Blue 1 or Yellow 5, which add festive colors but can contribute to hyperactivity in sensitive individuals.

2. Gatorade (I had this tons as a kid): 🧃

- Typically includes Yellow 5 or Blue 1 for vibrant hues. These dyes have been associated with allergic reactions and behavioral concerns.

3. Other Sources (Oh sh**): 🥣

- Breakfast cereals: Lucky Charms (Blue 1, Yellow 5)
- Snacks: Doritos (Yellow 6, Red 40)
- Desserts: Frosting and colorful ice creams

✨Minimize Your Risk:

1. Opt for Natural Colors: Look for products using natural dyes like beet juice (red), turmeric (yellow), or spirulina (blue-green) 🍠

2. Read Labels: Avoid products with Red 40, Yellow 5, and Blue 1, or processed foods altogether 📖

3. Choose Whole Foods: Stick to minimally processed, dye-free options like fruits, veggies, and other homemade foods 🍎

#Holidays #BloodSugarBalanced #FoodDye

Artificial dyes = chemicals made from PETROLEUM ⛽️

Don’t prove I’m right 😩

Some are metabolized by the liver, while others linger and trigger immune or inflammatory responses! 👇

✨ Health Consequences:

1. Allergic Reactions: 🤧

* Dyes like Yellow 5 (tartrazine) can cause hypersensitivity reactions, including hives, asthma-like symptoms, or rashes, especially if you already are food sensitive

2. Behavioral Issues: 🤪

* Studies have linked artificial dyes, particularly Red 40 and Yellow 5, with behavioral problems in kids, including hyperactivity and ADHD

3. Gut Health Disruption: 💩

* Food dyes can alter gut microbiota, disrupting gut health. This can lead to bloating, diarrhea, irritable bowel, and inflammation

4. Cancer Risk: 💔

* Some dyes, like Red 3, have shown carcinogenic effects in animal studies. While approved for limited use, there are ongoing concerns about risks

5. Impact on Hormones: 🤰

* Some dyes are suspected endocrine disruptors, meaning they could interfere with your hormonal balance

✨ Examples in Common Products:

1. Candy Canes (Tis the Season): 🍭

- Contain Red 40 and sometimes Blue 1 or Yellow 5, which add festive colors but can contribute to hyperactivity in sensitive individuals.

2. Gatorade (I had this tons as a kid): 🧃

- Typically includes Yellow 5 or Blue 1 for vibrant hues. These dyes have been associated with allergic reactions and behavioral concerns.

3. Other Sources (Oh sh**): 🥣

- Breakfast cereals: Lucky Charms (Blue 1, Yellow 5)
- Snacks: Doritos (Yellow 6, Red 40)
- Desserts: Frosting and colorful ice creams

✨Minimize Your Risk:

1. Opt for Natural Colors: Look for products using natural dyes like beet juice (red), turmeric (yellow), or spirulina (blue-green) 🍠

2. Read Labels: Avoid products with Red 40, Yellow 5, and Blue 1, or processed foods altogether 📖

3. Choose Whole Foods: Stick to minimally processed, dye-free options like fruits, veggies, and other homemade foods 🍎

#Holidays #BloodSugarBalanced #FoodDye

Calling myself out 🙋‍♀️

(not trying to turn this into a running page oops)

1️⃣ Anchor your meals: Protein + Healthy Fats + Fiber

- Prioritize protein (plant or animal-based) and load up on veggies for blood sugar balance and sustained energy

- Avoid skipping meals to prevent energy crashes and cravings

- Think: lentil salads, salmon bowls, or veggie plate with hummus

- Pro Tip: Meal prep to make sure you always have healthy food on hand!

2️⃣ Start with 1 upgrade:

- Don’t overhaul everything at once. Commit to 1 change each week!

- Pick 1 meal: Focus on making breakfast or lunch nutrient-dense, then let that momentum ripple into the rest of your day

- OR pick 1 exercise: that’s easy, even 15 minutes of walking post meal is a HUGE win

3️⃣ Hydrate hydrate hydrate:

- Before snacking, ask: “Am I thirsty?” Drink water first and see if your body needed hydration instead of a snack

- Bonus: Add lemon or sugar free electrolytes for extra boost especially post movement

4️⃣ Every meal, ask yourself:

- Do I have protein?
- Are there colors from plants?
- How will this make me feel an hour after eating?

- It’s important to fuel your body pre and post workout!

5️⃣ Release perfectionism (this is BIG for me):

- December isn’t about being perfect; it’s about progress. Small swaps (like quinoa over white rice) OR (walking instead of scrolling) add up

✨ Finish this year being your biggest cheerleader - what an accomplishment to crush the first 11 months and set the tone for 2025 — let’s do this 🙏

#BloodSugarBalanced #December

Calling myself out 🙋‍♀️

(not trying to turn this into a running page oops)

1️⃣ Anchor your meals: Protein + Healthy Fats + Fiber

- Prioritize protein (plant or animal-based) and load up on veggies for blood sugar balance and sustained energy

- Avoid skipping meals to prevent energy crashes and cravings

- Think: lentil salads, salmon bowls, or veggie plate with hummus

- Pro Tip: Meal prep to make sure you always have healthy food on hand!

2️⃣ Start with 1 upgrade:

- Don’t overhaul everything at once. Commit to 1 change each week!

- Pick 1 meal: Focus on making breakfast or lunch nutrient-dense, then let that momentum ripple into the rest of your day

- OR pick 1 exercise: that’s easy, even 15 minutes of walking post meal is a HUGE win

3️⃣ Hydrate hydrate hydrate:

- Before snacking, ask: “Am I thirsty?” Drink water first and see if your body needed hydration instead of a snack

- Bonus: Add lemon or sugar free electrolytes for extra boost especially post movement

4️⃣ Every meal, ask yourself:

- Do I have protein?
- Are there colors from plants?
- How will this make me feel an hour after eating?

- It’s important to fuel your body pre and post workout!

5️⃣ Release perfectionism (this is BIG for me):

- December isn’t about being perfect; it’s about progress. Small swaps (like quinoa over white rice) OR (walking instead of scrolling) add up

✨ Finish this year being your biggest cheerleader - what an accomplishment to crush the first 11 months and set the tone for 2025 — let’s do this 🙏

#BloodSugarBalanced #December

besides be grateful (& not text your ex) 😇

Here’s how to feel GOOD: 😊

1️⃣ Strategize:
 - Prioritize ORDER: eat fiber-rich vegetables, protein, and healthy fats THEN carbs, starchy sides and desserts

2️⃣ Portion Control
 - Smaller servings of everything you want, prioritizing protein and vegetables. You can always go back for more!

3️⃣ Skip Seconds (for Now):
 - Wait 20 minutes after finishing your first plate to see if you’re truly still hungry before getting more food.

4️⃣ Eat Slowly:
 - Chew mindfully and ENJOY each bite. This gives your brain time to register fullness and prevents overeating.

5️⃣ Hydrate:
 - Drink plenty of water before and during the meal to help you feel full so you eat less, avoid dehydration and improve digestion.

6️⃣ Limit Alcohol:

- I know your mom or uncle might be crazy, but try to only drink while eating and switch off with water!

Bonus Tips:

✨ Pair starchy sides with additional fat or protein (e.g., add butter to your potatoes or eat pie with a dollop of whipped cream).

✨ Drink water throughout the meal to make you full so you eat less and don’t consume too many sugary drinks

✨ Limit alcohol intake and always pair with food

✨ Go for a post-meal walk to regulate blood sugar spike and improve digestion

Happy Turkey Day! Gobble gobble 🦃

#Thanksgiving #BloodSugarBalanced #GlutenFree #DairyFree

besides be grateful (& not text your ex) 😇

Here’s how to feel GOOD: 😊

1️⃣ Strategize:
 - Prioritize ORDER: eat fiber-rich vegetables, protein, and healthy fats THEN carbs, starchy sides and desserts

2️⃣ Portion Control
 - Smaller servings of everything you want, prioritizing protein and vegetables. You can always go back for more!

3️⃣ Skip Seconds (for Now):
 - Wait 20 minutes after finishing your first plate to see if you’re truly still hungry before getting more food.

4️⃣ Eat Slowly:
 - Chew mindfully and ENJOY each bite. This gives your brain time to register fullness and prevents overeating.

5️⃣ Hydrate:
 - Drink plenty of water before and during the meal to help you feel full so you eat less, avoid dehydration and improve digestion.

6️⃣ Limit Alcohol:

- I know your mom or uncle might be crazy, but try to only drink while eating and switch off with water!

Bonus Tips:

✨ Pair starchy sides with additional fat or protein (e.g., add butter to your potatoes or eat pie with a dollop of whipped cream).

✨ Drink water throughout the meal to make you full so you eat less and don’t consume too many sugary drinks

✨ Limit alcohol intake and always pair with food

✨ Go for a post-meal walk to regulate blood sugar spike and improve digestion

Happy Turkey Day! Gobble gobble 🦃

#Thanksgiving #BloodSugarBalanced #GlutenFree #DairyFree

Don’t @ me kraft - RECIPE 👇

And noted I should stick to nutrition, not singing 🙃

Why Butternut Squash?

⚡️ Packed with Nutrients & Antioxidants: High in vitamin A, C, and potassium, supporting immune function, healthy skin, and heart health

⚡️ Low Cals & High Fiber: Keeps you full, no blood sugar spike and great for weight management and digestive health

What You Need:

✨ 1 package of macaroni (i used butternut squash noodles from trader joe’s or can use gluten free)
✨ 1 butternut squash (medium to large)
✨ 1 onion peeled and chopped (medium)
✨ 1 cup raw cashews softened ✨5 cups of water
✨ 3/4 cup almond milk (add more for creaminess, if needed)
✨ 1 lemon juiced
✨ 1 tbsp dijon mustard
✨ 2 tbsp nutritional yeast (1 for cheese, 1 for top)
✨ 1 tsp teaspoon garlic powder
✨ 1 tsp smoked paprika
✨ Salt and pepper to taste

What You Do: 👅

1️⃣ Roast the squash & soften cashews: 🍠

- Preheat the oven to 425. Cut the squash in half, scoop out the seeds, rub down with olive oil and salt, placing flat side down on parchment paper lined baking sheet. Bake for 40 - 60 mins until easily pierced with a fork n on baking sheet with parchment

- Optional: Roast broccoli, chickpeas or other veggies to stir into mac n cheese

- Combine cashews with warm but not boiling water, set-aside

2️⃣ Cook pasta: 🍝

- Drizzle olive oil Dutch oven over medium heat. Add the garlic and onion cooking for 2 to 4 minutes, stirring often. Add dried pasta and gently toss

- Pour in 5 cups of water, dash of salt, and half the butternut squash. Bring to a boil then reduce to a simmer for 8 minutes

3️⃣ Say “cheese”: 🧀

- Blend other half of butternut squash, softened cashews, almond milk, lemon juice, dijon mustard, nutritional yeast, paprika, salt and pepper.

- Pour cheese into cooked pqsta (if there’s still some water in pot that’s fine)

- Stir well until combined and add any other ingredients like roasted broccoli, chickpeas, etc

4️⃣ Serve for Turkey day! 🦃

- Top with remaining nutritional yeast

- Enjoy guilt free mac n cheese and don’t feel bad going back for seconds!

#Thanksgiving #DairyFree #GlutenFree #BloodSugarBalanced

Don’t @ me kraft - RECIPE 👇

And noted I should stick to nutrition, not singing 🙃

Why Butternut Squash?

⚡️ Packed with Nutrients & Antioxidants: High in vitamin A, C, and potassium, supporting immune function, healthy skin, and heart health

⚡️ Low Cals & High Fiber: Keeps you full, no blood sugar spike and great for weight management and digestive health

What You Need:

✨ 1 package of macaroni (i used butternut squash noodles from trader joe’s or can use gluten free)
✨ 1 butternut squash (medium to large)
✨ 1 onion peeled and chopped (medium)
✨ 1 cup raw cashews softened ✨5 cups of water
✨ 3/4 cup almond milk (add more for creaminess, if needed)
✨ 1 lemon juiced
✨ 1 tbsp dijon mustard
✨ 2 tbsp nutritional yeast (1 for cheese, 1 for top)
✨ 1 tsp teaspoon garlic powder
✨ 1 tsp smoked paprika
✨ Salt and pepper to taste

What You Do: 👅

1️⃣ Roast the squash & soften cashews: 🍠

- Preheat the oven to 425. Cut the squash in half, scoop out the seeds, rub down with olive oil and salt, placing flat side down on parchment paper lined baking sheet. Bake for 40 - 60 mins until easily pierced with a fork n on baking sheet with parchment

- Optional: Roast broccoli, chickpeas or other veggies to stir into mac n cheese

- Combine cashews with warm but not boiling water, set-aside

2️⃣ Cook pasta: 🍝

- Drizzle olive oil Dutch oven over medium heat. Add the garlic and onion cooking for 2 to 4 minutes, stirring often. Add dried pasta and gently toss

- Pour in 5 cups of water, dash of salt, and half the butternut squash. Bring to a boil then reduce to a simmer for 8 minutes

3️⃣ Say “cheese”: 🧀

- Blend other half of butternut squash, softened cashews, almond milk, lemon juice, dijon mustard, nutritional yeast, paprika, salt and pepper.

- Pour cheese into cooked pqsta (if there’s still some water in pot that’s fine)

- Stir well until combined and add any other ingredients like roasted broccoli, chickpeas, etc

4️⃣ Serve for Turkey day! 🦃

- Top with remaining nutritional yeast

- Enjoy guilt free mac n cheese and don’t feel bad going back for seconds!

#Thanksgiving #DairyFree #GlutenFree #BloodSugarBalanced

Girl math 🤓

Your circadian rhythm is important to align your internal body clock ⏰

A good morning routine will:
✨ Boosts energy
🤗 Makes your feel happier
⚡️Starts your metabolism
😴 Promotes deeper sleep

5️⃣ Minutes of Meditation:

- Reduces cortisol levels, lowers stress, enhances focus, emotional balance to promote mindfulness and gratitude

4️⃣ Minutes of Stretching:

- Activates muscles and improves circulation, boosting flexibility and readiness to take on the day

3️⃣ Seconds to Get Sunlight in Your Eyes:

- Sunlight exposure within the first hour starts your circadian clock, boosting serotonin levels, improving mood and aligning your sleep-wake cycle

2️⃣ Minutes to Make Your Bed:

- Creates a sense of accomplishment rat the start of your day and encourages discipline. A tidy environment also reduces stress

1️⃣ Big Glass of Water:

- Rehydrates your body after fasting, kickstarts your metabolism, boosts cognitive function, flushes out toxins, promotes glowy skin, and curbs hunger

Consistency is key. Momentum over motivation. Little habits make big differences!

Hydrate. Stretch. Breathe. Repeat.

What’s your level up ritual?

#BloodSugarBalanced #AtomicHabits #MorningMotivation

Girl math 🤓

Your circadian rhythm is important to align your internal body clock ⏰

A good morning routine will:
✨ Boosts energy
🤗 Makes your feel happier
⚡️Starts your metabolism
😴 Promotes deeper sleep

5️⃣ Minutes of Meditation:

- Reduces cortisol levels, lowers stress, enhances focus, emotional balance to promote mindfulness and gratitude

4️⃣ Minutes of Stretching:

- Activates muscles and improves circulation, boosting flexibility and readiness to take on the day

3️⃣ Seconds to Get Sunlight in Your Eyes:

- Sunlight exposure within the first hour starts your circadian clock, boosting serotonin levels, improving mood and aligning your sleep-wake cycle

2️⃣ Minutes to Make Your Bed:

- Creates a sense of accomplishment rat the start of your day and encourages discipline. A tidy environment also reduces stress

1️⃣ Big Glass of Water:

- Rehydrates your body after fasting, kickstarts your metabolism, boosts cognitive function, flushes out toxins, promotes glowy skin, and curbs hunger

Consistency is key. Momentum over motivation. Little habits make big differences!

Hydrate. Stretch. Breathe. Repeat.

What’s your level up ritual?

#BloodSugarBalanced #AtomicHabits #MorningMotivation

My latest obsession (& it’s not a guy)

Survey says: ANYTIME ⏰

1. Morning Breakfast🌞

- Why: Greek yogurt provides a protein-rich start to the day, keeping you full and energized.

- Best for: Anyone looking for a quick, protein brekky

2. Midday Snack 🍴

- Why: The protein content helps stabilize blood sugar and keeps energy levels steady between meals.

- Best for: Satisfying hunger without the afternoon crash

3. Post-Workout 💪

- Why: Greek yogurt is high in protein, aiding muscle repair and recovery. Adding carbs like fruit can also help replenish glycogen stores.

- Best for: Anyone post strength train or cardio sesh

4. Dessert 🍭

- Why: The protein (casein) in Greek yogurt digests slowly, keeping you satiated and happy.

- Best for: A healthy alternative to satisfy a sweet tooth craving

🥣 1 cup of Whole Milk Greek Yogurt =

- 21.5 g of protein (reco’d to eat 1 g per lb of of body weight)

- 32% of reco’d daily B12

- 27% of reco’d daily calcium

- 27% of reco’d daily potassium

- Billions of probiotics

❤️ EASY Recipe for Blood Sugar Balance:

- 1 cup of Greek Yogurt (whole milk has more protein/calcium and tastes better than non-fat) 🐄 @siggisdairy

- 1 scoop of protein powder (optional for added protein) 🥩 @kion

- 1 handful of low-GI fruits (berries, cherries, pomegranates) 🫐

- 1 handful of nuts, seeds and/or spoonful of nut butter (fiber and healthy fat) 🥜

- 1 tbsp of canned pumpkin (sneak in a veggie) 🤫

Who’s making some later?

#BloodSugarBalanced #5MinMeal #GetHimtoTheGreek

My latest obsession (& it’s not a guy)

Survey says: ANYTIME ⏰

1. Morning Breakfast🌞

- Why: Greek yogurt provides a protein-rich start to the day, keeping you full and energized.

- Best for: Anyone looking for a quick, protein brekky

2. Midday Snack 🍴

- Why: The protein content helps stabilize blood sugar and keeps energy levels steady between meals.

- Best for: Satisfying hunger without the afternoon crash

3. Post-Workout 💪

- Why: Greek yogurt is high in protein, aiding muscle repair and recovery. Adding carbs like fruit can also help replenish glycogen stores.

- Best for: Anyone post strength train or cardio sesh

4. Dessert 🍭

- Why: The protein (casein) in Greek yogurt digests slowly, keeping you satiated and happy.

- Best for: A healthy alternative to satisfy a sweet tooth craving

🥣 1 cup of Whole Milk Greek Yogurt =

- 21.5 g of protein (reco’d to eat 1 g per lb of of body weight)

- 32% of reco’d daily B12

- 27% of reco’d daily calcium

- 27% of reco’d daily potassium

- Billions of probiotics

❤️ EASY Recipe for Blood Sugar Balance:

- 1 cup of Greek Yogurt (whole milk has more protein/calcium and tastes better than non-fat) 🐄 @siggisdairy

- 1 scoop of protein powder (optional for added protein) 🥩 @kion

- 1 handful of low-GI fruits (berries, cherries, pomegranates) 🫐

- 1 handful of nuts, seeds and/or spoonful of nut butter (fiber and healthy fat) 🥜

- 1 tbsp of canned pumpkin (sneak in a veggie) 🤫

Who’s making some later?

#BloodSugarBalanced #5MinMeal #GetHimtoTheGreek

When the plans make it out of the group chat >>

5 Reasons: Nature & friends should be your TOP Sunday plans

🌿 It’s Free and Easy!
 - Whether a you’re a chiller or want something challenging, there’s a trail. No Classpass credits or gear needed, just download the AllTrails app, pick a route, and you’re off – no excuses!

💪 Good for Your Body
 - Walking boosts your metabolism, burns calories, and helps you maintain your ideal body weight

🧘‍♀️ Feel Grounded
 - Research shows even 5 mins in nature reduces feelings of depression and anxiety

🤝 Quality Time
 - Be silly with friends and feel way better than a night out of drinking

😋 Food is Yummier
 - Nothing beats that post-hike meal. You’ve earned it! Movement also reduces your glucose spike so don’t feel bad having a sweet, which otherwise can cause lots of health issues (inflammation, weight gain, fatigue, and even disease)

So, who are you texting first? 🏞️✨

When the plans make it out of the group chat >>

5 Reasons: Nature & friends should be your TOP Sunday plans

🌿 It’s Free and Easy!
 - Whether a you’re a chiller or want something challenging, there’s a trail. No Classpass credits or gear needed, just download the AllTrails app, pick a route, and you’re off – no excuses!

💪 Good for Your Body
 - Walking boosts your metabolism, burns calories, and helps you maintain your ideal body weight

🧘‍♀️ Feel Grounded
 - Research shows even 5 mins in nature reduces feelings of depression and anxiety

🤝 Quality Time
 - Be silly with friends and feel way better than a night out of drinking

😋 Food is Yummier
 - Nothing beats that post-hike meal. You’ve earned it! Movement also reduces your glucose spike so don’t feel bad having a sweet, which otherwise can cause lots of health issues (inflammation, weight gain, fatigue, and even disease)

So, who are you texting first? 🏞️✨

5 min or less lunch break?? Challenge accepted 🤝

Dummy Proof Formula👇🥗

1. Start with Greens: 🥬

- Grab a handful of your favorite greens—like spinach, kale, or mixed salad greens—as your base.

2. Add Protein: 🍤

- Option 1: A can of tuna, salmon, or sardines (drained and broken up)

- Option 2: Prepped hard-boiled eggs (make these ahead of time when you meal prep veggies

3. (My Secret) Meal Prep Complex Carbs: 🍠

- Roast a large pan of veggies (beets, sweet potatoes, onion, carrots, broccoli, bell peppers, etc)

- Make a bowl of quinoa

- Store in separate containers for easy grab-and-go additions

4. Boost with Extra Fiber: 🫘

- Toss in a handful of canned chickpeas or any other beans

5. Add Fresh Crunch: 🥒

- Quickly chop a cucumber, carrot, or a handful of snap peas for that fresh, crisp texture

6. Dress It Up: 🫒

- Quick DIY Dressing: Drizzle olive oil, squeeze fresh lemon juice, and add a dash of mustard.

- Alternate: Use your favorite pre-made dressing for extra convenience (double check there’s no added sugar)

- Add your favorite seasonings

Times Up! ⏰

#EasySalad #5MinMeal #BloodSugarBalanced

5 min or less lunch break?? Challenge accepted 🤝

Dummy Proof Formula👇🥗

1. Start with Greens: 🥬

- Grab a handful of your favorite greens—like spinach, kale, or mixed salad greens—as your base.

2. Add Protein: 🍤

- Option 1: A can of tuna, salmon, or sardines (drained and broken up)

- Option 2: Prepped hard-boiled eggs (make these ahead of time when you meal prep veggies

3. (My Secret) Meal Prep Complex Carbs: 🍠

- Roast a large pan of veggies (beets, sweet potatoes, onion, carrots, broccoli, bell peppers, etc)

- Make a bowl of quinoa

- Store in separate containers for easy grab-and-go additions

4. Boost with Extra Fiber: 🫘

- Toss in a handful of canned chickpeas or any other beans

5. Add Fresh Crunch: 🥒

- Quickly chop a cucumber, carrot, or a handful of snap peas for that fresh, crisp texture

6. Dress It Up: 🫒

- Quick DIY Dressing: Drizzle olive oil, squeeze fresh lemon juice, and add a dash of mustard.

- Alternate: Use your favorite pre-made dressing for extra convenience (double check there’s no added sugar)

- Add your favorite seasonings

Times Up! ⏰

#EasySalad #5MinMeal #BloodSugarBalanced

**excuse my 6:30 am sleepiness

Rule #1: Invest In Yourself No Matter What

Here’s WHY:

1. Happy Heart: Just 30 minutes a day can strengthen your heart, improve circulation, and reduce risk of disease ❤️

2. Happy Life: Releases endorphins, improves mood, reduce stress, and increases energy 🤗

3. Ideal Weight: Burn calories, build lean muscle, and boost your metabolism, making it easier to maintain a healthy weight ⚖️

Blood Sugar Bonus Points:

✨ Move right before or after you eat to reduce the sugar spike!

✨Your muscles will absorb the glucose more effectively so you don’t have to feel bad about eating sugar, carbs, or whatever you’re craving

#MoveYourBody #BloodSugarBalanced

**excuse my 6:30 am sleepiness

Rule #1: Invest In Yourself No Matter What

Here’s WHY:

1. Happy Heart: Just 30 minutes a day can strengthen your heart, improve circulation, and reduce risk of disease ❤️

2. Happy Life: Releases endorphins, improves mood, reduce stress, and increases energy 🤗

3. Ideal Weight: Burn calories, build lean muscle, and boost your metabolism, making it easier to maintain a healthy weight ⚖️

Blood Sugar Bonus Points:

✨ Move right before or after you eat to reduce the sugar spike!

✨Your muscles will absorb the glucose more effectively so you don’t have to feel bad about eating sugar, carbs, or whatever you’re craving

#MoveYourBody #BloodSugarBalanced

Don’t say I didn’t warn you 😇

Health = 90% diet + lifestyle AND only 10% genetics

Daily choices add up AND consistency is key!

1. Eat Whole Foods 🥩🥗

- Fill your plate with veggies, lean proteins, whole grains, and healthy fats

- Your body will receive the essential nutrients it needs = stable blood sugar, energy, and mood

- Avoid processed food and sugar = inflammation, weight gain, blood sugar spikes, and serious health issues

2. Move Your Body 💪🏃‍♀️

- Daily movement is essential for building muscle, happy heart, and mental healt (less anxiety and depression)

- Challenge yourself to walk, yoga, gym for 30 mins - 1 hour every day

- Small changes add up!

3. Manage Stress & Prioritize Sleep 🧘‍♀️ 😴

- Stress and bad sleep = hormone imbalances, poor digestion, and poor immune system

- Mediate, breath work, journal, walk in nature

- Prioritize sleep = 7 - 9 hours per night, getting off your phone

The food you eat, the way you move, and your sleep/stress shape your health far more than genetics ever could.

What small change can you make this week!?

#MondayMotivation #FoodIsMedicine #BloodSugarBalanced

Don’t say I didn’t warn you 😇

Health = 90% diet + lifestyle AND only 10% genetics

Daily choices add up AND consistency is key!

1. Eat Whole Foods 🥩🥗

- Fill your plate with veggies, lean proteins, whole grains, and healthy fats

- Your body will receive the essential nutrients it needs = stable blood sugar, energy, and mood

- Avoid processed food and sugar = inflammation, weight gain, blood sugar spikes, and serious health issues

2. Move Your Body 💪🏃‍♀️

- Daily movement is essential for building muscle, happy heart, and mental healt (less anxiety and depression)

- Challenge yourself to walk, yoga, gym for 30 mins - 1 hour every day

- Small changes add up!

3. Manage Stress & Prioritize Sleep 🧘‍♀️ 😴

- Stress and bad sleep = hormone imbalances, poor digestion, and poor immune system

- Mediate, breath work, journal, walk in nature

- Prioritize sleep = 7 - 9 hours per night, getting off your phone

The food you eat, the way you move, and your sleep/stress shape your health far more than genetics ever could.

What small change can you make this week!?

#MondayMotivation #FoodIsMedicine #BloodSugarBalanced

This morning’s tea 🤫☕️

Pairing coffee with breakfast OR a powder (protein/collagen) is a MUST. Here’s why:

1. Blood Sugar Balance:
- Coffee on an empty stomach triggers a release of cortisol (a stress hormone), which can spike your blood sugar

- Pairing coffee with protein helps slow the absorption of caffeine and carbs, providing a steadier energy boost and reducing the risk of a crash later

2. Energy All Day:
- Coffee on its own can lead to a temporary energy spike followed by a crash, as caffeine stimulates a quick release of adrenaline.

- Protein, however, slows the absorption of caffeine, helping prevent a rapid rise and fall in energy. This can lead to more sustained energy, avoiding that mid-morning slump.

3. Less Anxiety:
- Drinking coffee on an empty stomach may increase cortisol levels, which can amplify feelings of anxiety or jitteriness

- Protein helps to modulate cortisol, keeping stress hormone levels in check, which can make your coffee experience more balanced and less anxiety-inducing.

4. Reduced Cravings:
- Protein with coffee can help keep you fuller longer, curbing hunger and reducing sugar cravings later in the day.

- Without protein, coffee alone may actually increase cravings for quick carbs and sugars due to blood sugar swings

5. Better Gains:
- Maintain or build muscle, especially after a morning workout by pairing protein with coffee to kickstart muscle repair and growth.

6. Happy Gut:
- Starting the day with protein helps prepare the digestive system, reducing any digestive irritation acting as a buffer to the coffee’s acidity, making it easier not the stomach

#MorningCoffee #BloodSugarBalanced

This morning’s tea 🤫☕️

Pairing coffee with breakfast OR a powder (protein/collagen) is a MUST. Here’s why:

1. Blood Sugar Balance:
- Coffee on an empty stomach triggers a release of cortisol (a stress hormone), which can spike your blood sugar

- Pairing coffee with protein helps slow the absorption of caffeine and carbs, providing a steadier energy boost and reducing the risk of a crash later

2. Energy All Day:
- Coffee on its own can lead to a temporary energy spike followed by a crash, as caffeine stimulates a quick release of adrenaline.

- Protein, however, slows the absorption of caffeine, helping prevent a rapid rise and fall in energy. This can lead to more sustained energy, avoiding that mid-morning slump.

3. Less Anxiety:
- Drinking coffee on an empty stomach may increase cortisol levels, which can amplify feelings of anxiety or jitteriness

- Protein helps to modulate cortisol, keeping stress hormone levels in check, which can make your coffee experience more balanced and less anxiety-inducing.

4. Reduced Cravings:
- Protein with coffee can help keep you fuller longer, curbing hunger and reducing sugar cravings later in the day.

- Without protein, coffee alone may actually increase cravings for quick carbs and sugars due to blood sugar swings

5. Better Gains:
- Maintain or build muscle, especially after a morning workout by pairing protein with coffee to kickstart muscle repair and growth.

6. Happy Gut:
- Starting the day with protein helps prepare the digestive system, reducing any digestive irritation acting as a buffer to the coffee’s acidity, making it easier not the stomach

#MorningCoffee #BloodSugarBalanced

Refuse to board without!!

Say goodbye to overpriced, processed airport junk and hello to a healthier, smoother travels ✈️

1. Protein Keeps You Full:
- Protein takes longer to digest than carbs, which helps slow down the release of hunger hormones like ghrelin.

- Protein also triggers the release of satiety hormones which signal to your brain that you’re full.

- Protein-rich foods like these sugar-free meat sticks help you feel satisfied longer, reducing the urge to snack and making it easier to manage energy levels on long journeys.

2. Electrolytes Keep You Hydrated:
- Electrolytes—minerals like sodium, potassium, calcium, and magnesium—are essential for balancing fluids in the body.

- Without sufficient electrolytes, our bodies can struggle to balance hydration, especially when traveling or after losing fluids through sweat, leading to symptoms like fatigue or cramps.

- Adding electrolytes to your travel snacks helps you stay hydrated and energized, even in dry airplane cabins.

What are your travel essentials? Comment below!

#TravelWell #HealthyOnTheGo #SmartTravel #BloodSugarBalanced

Refuse to board without!!

Say goodbye to overpriced, processed airport junk and hello to a healthier, smoother travels ✈️

1. Protein Keeps You Full:
- Protein takes longer to digest than carbs, which helps slow down the release of hunger hormones like ghrelin.

- Protein also triggers the release of satiety hormones which signal to your brain that you’re full.

- Protein-rich foods like these sugar-free meat sticks help you feel satisfied longer, reducing the urge to snack and making it easier to manage energy levels on long journeys.

2. Electrolytes Keep You Hydrated:
- Electrolytes—minerals like sodium, potassium, calcium, and magnesium—are essential for balancing fluids in the body.

- Without sufficient electrolytes, our bodies can struggle to balance hydration, especially when traveling or after losing fluids through sweat, leading to symptoms like fatigue or cramps.

- Adding electrolytes to your travel snacks helps you stay hydrated and energized, even in dry airplane cabins.

What are your travel essentials? Comment below!

#TravelWell #HealthyOnTheGo #SmartTravel #BloodSugarBalanced

3-Ingredient Formula to Feel like a BADDIE

1. Protein: (collagen, protein powder, or Greek yogurt)

* Keeps you full longer and supports muscle repair and growth. Also helps to stabilize blood sugar from the fruit

2. Low-GI Fruits: (berries, green apples, or pears)

* Add natural sweetness without the spike, providing steady energy so you don’t have the afternoon “crash” and craving later compared to high GI-fruits (banana, mango, pineapple, etc)

* Berries are also packed with antioxidants which are good for brain health, exercise recovery, and reducing inflammation

3. Healthy Fats & Fiber (HF: avocado, flaxseeds, walnuts, almonds, chia seeds & Fiber: leafy greens, cauliflower, chickpeas, psyllium husk)

* Slows digestion, providing sustained energy, and keeps you full for longer. Also packs in more nutrients without any sugar

* Nuts and seeds are loaded with antioxidants, omega-3 fatty acids, and minerals to support brain health and reduce any inflammation

✨ Blend these all together for the BEST smoothie!! 😋

#SmoothieBoost #BalancedMeal #SmoothieEssentials #BalancedBloodSugar #GutHealth

3-Ingredient Formula to Feel like a BADDIE

1. Protein: (collagen, protein powder, or Greek yogurt)

* Keeps you full longer and supports muscle repair and growth. Also helps to stabilize blood sugar from the fruit

2. Low-GI Fruits: (berries, green apples, or pears)

* Add natural sweetness without the spike, providing steady energy so you don’t have the afternoon “crash” and craving later compared to high GI-fruits (banana, mango, pineapple, etc)

* Berries are also packed with antioxidants which are good for brain health, exercise recovery, and reducing inflammation

3. Healthy Fats & Fiber (HF: avocado, flaxseeds, walnuts, almonds, chia seeds & Fiber: leafy greens, cauliflower, chickpeas, psyllium husk)

* Slows digestion, providing sustained energy, and keeps you full for longer. Also packs in more nutrients without any sugar

* Nuts and seeds are loaded with antioxidants, omega-3 fatty acids, and minerals to support brain health and reduce any inflammation

✨ Blend these all together for the BEST smoothie!! 😋

#SmoothieBoost #BalancedMeal #SmoothieEssentials #BalancedBloodSugar #GutHealth

MAHA? Regardless of the results this yummy guac will make you HAPPY 😊🥑

3-ingredients for the healthiest and creamiest ever, thanks to the fiber-packed, heart-healthy twist!

1. Avocados: provide healthy omega-3s, essential for heart health and keeping you fuller for longer. They’re also packed with potassium, fiber, and vitamins C, E, and K.

2. Chickpeas: add an extra dose of fiber and plant-based protein, making this guac even more filling, reducing cravings, and helping to stabilize blood sugar. Their creamy texture blends seamlessly with avocado, enhancing the smoothness without extra ingredients.

3. Lime: brings a fresh burst of flavor and vitamin C, while its acidity preserves the guac’s color and freshness for longer.

Blend ‘em all together to make a super-nutritious, satisfying guac that’s perfect for any meal or snack, if you’re willing to share ofc 😉

#GuacGoals #HealthyEating #SimpleIngredients #MindfulSnacking” #BloodSugarBalanced

MAHA? Regardless of the results this yummy guac will make you HAPPY 😊🥑

3-ingredients for the healthiest and creamiest ever, thanks to the fiber-packed, heart-healthy twist!

1. Avocados: provide healthy omega-3s, essential for heart health and keeping you fuller for longer. They’re also packed with potassium, fiber, and vitamins C, E, and K.

2. Chickpeas: add an extra dose of fiber and plant-based protein, making this guac even more filling, reducing cravings, and helping to stabilize blood sugar. Their creamy texture blends seamlessly with avocado, enhancing the smoothness without extra ingredients.

3. Lime: brings a fresh burst of flavor and vitamin C, while its acidity preserves the guac’s color and freshness for longer.

Blend ‘em all together to make a super-nutritious, satisfying guac that’s perfect for any meal or snack, if you’re willing to share ofc 😉

#GuacGoals #HealthyEating #SimpleIngredients #MindfulSnacking” #BloodSugarBalanced

Avoid Sugar Spikes & Crashes! Here’s an easy order to follow:

1. Start with Veggies 🥦🥗

Examples: Leafy greens, broccoli, cauliflower, carrots, salad and more!

Why? Veggies slow down digestion aka how quickly sugars are absorbed from the foods you eat after. Fiber from veggies also keeps you full, preventing overeating. Eating your veggies first also helps you get all of the micronutrients you need!

2. Next Protein and Healthy Fats 🥩🥑

Examples: Chicken, fish, tofu, eggs, avocado, nuts, seeds, etc.

Why: Protein and fat also slows digestion, preventing a spike. Protein also makes you feel of full and reduces cravings!

3. Finish with Carbs 🍚🍉

Examples: Whole grains (like quinoa, brown rice), legumes (any kinda of beans), starchy vegetables (like potatoes, corn, butternut squash), or any fruit.

Why: Eat carbs last to reduce the glycemic impact aka the sugar spike because all carbs turn into glucose.

Eating carbs “naked” without fat, protein, or fiber will likely cause an afternoon crash, weight gain, brain fog, or more serious health issues.

Pro Tips:
1. Eat Balanced Meals: Include fiber, protein, and healthy fats with each meal or even snack to balance those carbs.

1. Limit Sugar: If having dessert, eat it after a full meal (instead of on an empty stomach) to lessen the negative health impacts.

#HappyHealth #BloodSugarBalanced

Avoid Sugar Spikes & Crashes! Here’s an easy order to follow:

1. Start with Veggies 🥦🥗

Examples: Leafy greens, broccoli, cauliflower, carrots, salad and more!

Why? Veggies slow down digestion aka how quickly sugars are absorbed from the foods you eat after. Fiber from veggies also keeps you full, preventing overeating. Eating your veggies first also helps you get all of the micronutrients you need!

2. Next Protein and Healthy Fats 🥩🥑

Examples: Chicken, fish, tofu, eggs, avocado, nuts, seeds, etc.

Why: Protein and fat also slows digestion, preventing a spike. Protein also makes you feel of full and reduces cravings!

3. Finish with Carbs 🍚🍉

Examples: Whole grains (like quinoa, brown rice), legumes (any kinda of beans), starchy vegetables (like potatoes, corn, butternut squash), or any fruit.

Why: Eat carbs last to reduce the glycemic impact aka the sugar spike because all carbs turn into glucose.

Eating carbs “naked” without fat, protein, or fiber will likely cause an afternoon crash, weight gain, brain fog, or more serious health issues.

Pro Tips:
1. Eat Balanced Meals: Include fiber, protein, and healthy fats with each meal or even snack to balance those carbs.

1. Limit Sugar: If having dessert, eat it after a full meal (instead of on an empty stomach) to lessen the negative health impacts.

#HappyHealth #BloodSugarBalanced

Say hello to the EASIEST salad!

This vibrant green & purple cabbage slaw with carrots, green onion, avocado is as delicious and full of fiber, healthy fats, and antioxidants, it’s perfect for balancing blood sugar, keeping you full and energized

Ready in minutes! Pair it with protein like hard boiled eggs or grilled salmon for a complete meal!

What You Need:
✨ 1/2 green OR purple cabbage, shredded (or both if you’re feeling)
✨ 1 large carrot, chopped
✨ 3 green onions, sliced
✨ 1 avocado, diced
✨ 1 small jalapeño, diced (optional for a kick!)
✨ 1-2 tbsp olive oil
✨ Juice of 1 lime
✨ 1 tsp Paprika
✨ Salt & pepper to taste

What You Do:
1. Toss chopped cabbage, carrot, green onions, avocado, and jalapeño in a large bowl.
2. Drizzle with olive oil and lime juice, season with salt & pepper, paprika and mix well.
3. Serve fresh or chill for extra crunch!

#BloodSugarBalanced #GutHealth #NourishYourBody #CostaRica #PuraVida

Say hello to the EASIEST salad!

This vibrant green & purple cabbage slaw with carrots, green onion, avocado is as delicious and full of fiber, healthy fats, and antioxidants, it’s perfect for balancing blood sugar, keeping you full and energized

Ready in minutes! Pair it with protein like hard boiled eggs or grilled salmon for a complete meal!

What You Need:
✨ 1/2 green OR purple cabbage, shredded (or both if you’re feeling)
✨ 1 large carrot, chopped
✨ 3 green onions, sliced
✨ 1 avocado, diced
✨ 1 small jalapeño, diced (optional for a kick!)
✨ 1-2 tbsp olive oil
✨ Juice of 1 lime
✨ 1 tsp Paprika
✨ Salt & pepper to taste

What You Do:
1. Toss chopped cabbage, carrot, green onions, avocado, and jalapeño in a large bowl.
2. Drizzle with olive oil and lime juice, season with salt & pepper, paprika and mix well.
3. Serve fresh or chill for extra crunch!

#BloodSugarBalanced #GutHealth #NourishYourBody #CostaRica #PuraVida

You CAN have your cake and eat it too 🤝 Move your body to the rhythm of your own beat💃🏋️

Why it matters?

- Beat the Blood Sugar Spike: Moving after meals uses up glucose, helps to stabilize your blood sugar faster

- Boost Insulin Sensitivity: Physical activity encourages your muscles to use up the glucose. With more muscle mass, your body becomes better at processing glucose, reducing blood sugar spikes

- Feel-Good Movement: Moving your body releases endorphins, which help you feel happier and have more energy

- Balance & Control: Physical activity increases your muscles’ demand for glucose, allowing your body to burn it efficiently

- Support Metabolism: Exercise revs up your metabolic rate, making it easier to maintain balanced energy and reduce post-meal crashes

- Strengthen for Stability: More muscle means better blood sugar control—each workout builds a buffer for future glucose stability

#BalancedBloodSugar #MindfulMovement #HealthyHabits

You CAN have your cake and eat it too 🤝 Move your body to the rhythm of your own beat💃🏋️

Why it matters?

- Beat the Blood Sugar Spike: Moving after meals uses up glucose, helps to stabilize your blood sugar faster

- Boost Insulin Sensitivity: Physical activity encourages your muscles to use up the glucose. With more muscle mass, your body becomes better at processing glucose, reducing blood sugar spikes

- Feel-Good Movement: Moving your body releases endorphins, which help you feel happier and have more energy

- Balance & Control: Physical activity increases your muscles’ demand for glucose, allowing your body to burn it efficiently

- Support Metabolism: Exercise revs up your metabolic rate, making it easier to maintain balanced energy and reduce post-meal crashes

- Strengthen for Stability: More muscle means better blood sugar control—each workout builds a buffer for future glucose stability

#BalancedBloodSugar #MindfulMovement #HealthyHabits

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