Harmony House Wellness

11/20/2025

Lots of times people come to me with concerns about their blood sugar, and they’re already doing a lot of things *right*

They know they need to eat a healthy balance of macronutrients and to move their bodies every day, but here are some surprising things many people don’t realize can spike their blood sugar and sabotage their efforts.

1️⃣ Eating Carbs Alone
Without protein, fiber, or fat, carbs are quickly digested and cause a sudden spike in blood sugar.

2️⃣ Eating While Stressed
Stress hormones signal cells in the liver to release glucose into the bloodstream as an energy source to face the perceived threat. That’s not helpful if real sugar is also coming in the form of food.

3️⃣ Coffee on Empty Stomach
Coffee triggers the release of adrenaline (a stress signal), which signals cells to release sugar into the bloodstream. This can set the stage for poor blood sugar regulation for the day.

4️⃣ Dinner Late at Night
Food is meant to be digested and then utilized for energy. If you eat a large meal right before bed, the excess energy will be stored as fat or disrupt blood sugar levels in the night.

5️⃣ Sleep Deprivation
Studies show that even one night of sleep deprivation can worsen insulin resistance the next day.

What did I miss?

Have you noticed other surprising things that disrupt your blood sugar?

11/19/2025

As the holiday season starts to kick up, I know many of us are craving those festive flavours… just without the heavy, sluggish feeling that often comes with traditional cocktails.

If you’re looking for something fun, seasonal, and completely non-alcoholic (but still special), this Cranberry Kombucha Mocktail is one of my go-to holiday treats. It’s refreshing, full of antioxidants, and brings a little gut-loving boost thanks to the kombucha.

Cranberry Kombucha Mocktail

(Serves 1 — about 1 cup)

Ingredients:
• 6 Ice cubes
• 1 tbsp Frozen cranberries (optional)
• 2 fl oz Ginger kombucha
• 1/2 tsp maple syrup (to taste)
• 2 fl oz Cranberry juice
• 1/4 Sparkling water
• Fresh rosemary sprig for garnish

Fill your glass with ice and cranberries. Add kombucha, maple syrup, and cranberry juice.
Top with sparkling water and gently stir. Garnish with rosemary and enjoy!

Optional twist: Add a splash of orange juice or an orange peel for extra holiday glow.

11/18/2025

2️⃣ MYTH: I look thin, so my blood sugar must be fine.

FACT: The type and distribution of fat in the body matters more than outward appearances.

Even people who appear thin can have unhealthy visceral fat (around internal organs) that can contribute to inflammation and insulin resistance.

11/17/2025

Most people talk about “insulin resistance,” but almost no one talks about insulin flexibility, and it’s one of the biggest markers of how well your metabolism is actually working.

So what is it?

Insulin flexibility is your body’s ability to switch smoothly between using carbs for fuel and using stored fat when you need it. When your insulin is flexible, your blood sugar rises and falls naturally, your metabolism adapts, and you feel steady energy without the afternoon crash.

And why does it matter?

Because when insulin can’t move easily between these fuel states, everything feels a bit harder: cravings, fatigue, stubborn weight, bloating after meals, trouble sleeping, brain fog, and that “I’m doing everything right but nothing’s changing” feeling.

Signs your insulin flexibility might need support include that mid-afternoon crash, feeling shaky or irritable if you delay a meal, waking up tired, strong carb cravings, or feeling like your metabolism has hit “slow mode” even with healthier habits.

Is insulin flexibility a new concept for you? Drop a quick “yes” or “new to me” in the comments.

11/14/2025

Signs of Blood Sugar Imbalance You May Not Know 👇👇

But first, it’s important to be clear that you cannot know if you have blood sugar problems strictly by the way you feel.

💥 The only way to know is to test.

That being said, here are some of the outward signs:

▪️ Belly fat
▪️ Sugar Cravings
▪️ Energy Crashes
▪️ Brain Fog
▪️ Mood Swings
▪️ Skin Tags
▪️ Darkened Skin Creases

These signs give us clues that you may have insulin resistance, which means your cells have become less responsive to insulin and less effective at using glucose from your blood as energy.

Left unchecked, insulin resistance can also fuel inflammation, weight struggles, and heart disease.

Be sure to like ❤️ this post and follow for more posts coming soon on how to understand and optimize insulin sensitivity.

11/13/2025

Maintaining healthy blood sugar levels is one of the best ways to optimize your hormones, brain health, energy levels, and overall well-being.

While blood sugar responds to the macronutrients (fats, proteins, carbs) in your diet, it also depends on micronutrients for regulation.

Such as (in no specific order)...
✅ B Vitamins
✅ Magnesium
✅ Chromium
✅ Zinc
✅ Omega-3’s
✅ Vitamin E
✅ Vitamin D

Each of these nutrients carry out specific functions related to blood sugar, but many support the action of insulin or the enzymes needed for energy metabolism.

So what?

So this means that eating nutrient-dense foods is just as important as balancing out carbs with protein, fat, and fiber. Eat the rainbow!

If you’re curious about how your nutrient levels or food choices could be impacting your blood sugar and energy, message “NEXT STEPS” below and we’ll reach out to help you get started.

11/12/2025

There’s something about a cozy, saucy dish bubbling away in the oven that just feels like home, especially as the weather cools down. This Saucy Crustless Beef Pot Pie brings all the comfort of a classic pot pie, without the fuss (or the crust).

Here’s how to make it:

Ingredients
1 1/2 lbs stewing beef, cubed
Sea salt & black pepper, to taste
2 tbsps extra virgin olive oil, divided
1 small yellow onion, diced
4 cups beef broth, divided
2 tbsps tomato paste
2 1/2 tbsps arrowroot powder
2 tsps fresh thyme
3 small carrots, thinly sliced
2 medium yellow potatoes, peeled and cubed small
1 cup frozen peas, thawed

Directions
Preheat the oven to 350°F (180°C). Season the beef with salt and pepper.
Heat half the oil in a large, oven-safe pan over medium-high heat. Add the beef and cook until browned on all sides. Transfer to a bowl and set aside.

Add the remaining oil and onion to the same pan. Sauté for one minute.
Add 1/4 of the broth and let it reduce slightly, scraping up any browned bits.

Add the tomato paste and arrowroot powder and stir until the mixture thickens and becomes slightly dry. Return the beef to the pan and stir to coat.

Add the remaining broth, thyme, carrots, and potatoes. Cover and cook in the oven for 60 minutes. Remove the lid, add the peas, and cook uncovered for another five minutes.

Divide evenly between bowls and enjoy!

Leftovers: Keep in the fridge for up to three days or freeze for up to three months.
Serving size: 4 servings. About 1 1/2 cups per serving.
For extra flavour: Add a splash of Worcestershire sauce, red wine vinegar, or a pinch of smoked paprika.
Serve it with: Cornbread, crusty bread, or a simple green salad.

11/11/2025

💥 Blood Sugar Myths & Facts 💥

Healthy blood sugar regulation is essential for energy, mood, brain function, heart health, immunity, and whole-body wellness.

So, have you heard (or believed) this myth?

Surprised by any of this?

Like ❤️ and follow for more on how to take a whole-body approach to health

11/10/2025

Let’s clear something up… “blood sugar balance” and “insulin resistance” are often used like they mean the same thing, but they’re actually a bit different.

Blood sugar balance is what we want, steady energy, stable moods, and no wild crashes after meals. It’s how your body keeps sugar levels in check throughout the day. When things are working well, insulin (the hormone that moves sugar into your cells) does its job easily and efficiently.

Insulin resistance happens when your cells stop responding as well to that insulin signal. Your body keeps making more to compensate, but over time that extra insulin can leave you feeling tired, foggy, and craving carbs… even when you’re trying to eat well.

So while blood sugar balance is the goal, insulin resistance is the roadblock that can make it harder to get there.

This week, our focus is simple: support your cells so they start listening to insulin again. That means combining protein, fiber, and healthy fats at each meal, and giving your body time between meals to reset.

If you want to learn more about how to bring your blood sugar back into balance and support your metabolism naturally, like and follow us… we’ll be digging deeper into this all week.

10/27/2025

Here’s the truth… most of us don’t avoid habits because we can’t do them. We avoid them because the result doesn’t feel urgent enough. The cost of procrastination has to feel higher than the cost of taking action, and that’s exactly where accountability comes in.

An accountability partner is someone who helps you follow through on the things you said you wanted to do, even on the days you’d rather not. They remind you why you started, celebrate your progress, and give you that little nudge when your motivation dips.

But not all accountability looks the same.

Some people thrive with a buddy system: someone walking the same path, checking in, and keeping each other honest.

Others do best with a structured plan: scheduled check-ins, progress tracking, and real-time feedback.

And some prefer a coach: someone who not only keeps them accountable, but helps them troubleshoot when life happens, adjust the plan, and keep momentum rolling (that’s where I come in).

A great accountability partner isn’t there to judge or nag, they’re there to mirror your goals back to you, help you stay consistent, and remind you that small, steady actions add up to big results.

If you’ve been spinning your wheels or losing steam halfway through, maybe it’s not your motivation that’s missing… It’s your accountability structure.

Who’s holding you accountable right now?

And if the answer is “no one,” maybe it’s time we change that.

10/24/2025

09/29/2025

Great question! Here’s the truth: this theory was developed to help keep your blood sugar steady all day without major spikes or crashes. The problem with this theory is that every time you eat, your insulin rises.

When you snack all day, insulin stays high all day too. That means:

🍎 Fat burning shuts off: your body never taps into stored energy
🍎 Cravings creep in: constant spikes and dips keep you hungrier
🍎 Hormones get out of sync: especially cortisol, estrogen, and testosterone
🍎 Over time, insulin resistance can develop
🍎 Insulin blocks melatonin, leading to restless sleep and poor recovery

With Metabolic Balance®, you eat 3 balanced meals about 5 hours apart. This rhythm creates space for insulin to rise, do its job, and then fall again. That dip is where the magic happens:

🍏 Fat burning between meals
🍏 Steadier energy and fewer cravings
🍏 Better hormone balance
🍏 Happier digestion (your gut finally gets a break!)
🍏 Deeper, more restorative sleep, insulin settles, so melatonin can rise

So no, you don’t need to graze all day.

Three meals, steady rhythm, more balance, less rollercoaster.

Curious if Metabolic Balance could help you finally feel in control of your energy, hormones, and weight? Let’s chat... send me a message or comment “NEXT STEPS” to start the conversation.