Between The Ears

07/07/2025

What is your go-to protein source? Mine is quinoa.

06/26/2025

Not all “healthy” foods are blood sugar friendly.

A client of mine—who’s tracking her blood glucose with a BGM—recently shared something insightful. She snacked on some whole grain Triscuit crackers, thinking they’d be a stable, low-impact choice.

To her surprise? Blood sugar spike.

This is a powerful reminder that:

Whole grain doesn’t always mean low glycemic

Individual responses to food can vary significantly.

Monitoring and curiosity lead to better choices.

As a health coach, I encourage clients to experiment, observe, and ask questions—not follow one-size-fits-all rules.

🔍 Have you ever been surprised by how your body reacted to something you thought was “healthy”? Let’s keep learning from each other.

06/19/2025

Not to late to sign up! Email me for more information and tickets.

06/17/2025

If you are trying to regulate your blood sugar you should be eating avocados regularly. What's you favorite way to eat them? I freeze them and put in my smoothie:

Curious about how to cut and then peel an avocado correctly? You've come to the right spot. Learn how to cut, peel and slice avocados in the most straightforward way.

05/26/2025

What cha cooking this weekend? Share a recipe below.

05/11/2025

Who knew millet could be a metabolic game-changer? If you're prediabetic, managing type 2 diabetes, or simply want to eat smarter, there's a humble grain you should get to know: millet

Got the lentils cooking in the crockpot.. yummy

04/15/2025

📉 From Medication to Mastery—with Lingo + Mindful National Board for Health & Wellness Coaching

One of my incredible clients—56 and living with type 2 diabetes—just came off two of her medications. How?

✔️ Strength Training

✔️ Personalized nutrition coaching

✔️ And most recently, Lingo, an over-the-counter continuous glucose monitor (CGM) that’s giving her real-time insights into how food, stress, and lifestyle impact her blood sugar.

With Lingo + accountability coaching, she’s learning how to respond—not just react—to her body’s needs. She's not just managing diabetes anymore… she's reclaiming her health.

This is what empowered change looks like: the right tools + the right support = sustainable results.

💬 Curious how tech like Lingo and personalized support can help you prevent or reverse metabolic conditions like type 2 diabetes?

Let’s connect or follow me for more tips on how to age with confidence.

04/09/2025

My friend just dropped a new Annual Planning Workbook and it’s perfect for anyone who’s ready to stop hoping and start tracking real progress. 🙌

As a health coach, I’m constantly encouraging my clients to track habits, set intentions, and celebrate wins—and this book is the kind of structure that makes that doable without the overwhelm.

📝 Frameworks.

✅ Monthly + weekly breakdowns.

📖 No more scattered papers.

Check it out here 👉 https://a.co/d/3EyRJ8P

Inside, you’ll find:

04/08/2025

🌱 Want to Get Off Insulin Without Giving Up All Your Favorites? Read This. 💉

If you're pre-diabetic or managing type 2 diabetes, you already know how frustrating blood sugar swings and medication reliance can be. But here’s the good news: sustainable lifestyle changes — not extreme diets — can make a huge difference.

💡 One smart shift? Swap some animal protein with Quorn (Mycoprotein) — a plant-based protein Europeans have been eating for years.

Here’s why: ✅ Lowers blood sugar + improves insulin levels ✅ More filling than chicken (yes, really!) ✅ High in fiber + protein, low in fat + sugar ✅ Supports gut health like a prebiotic ✅ Tiny carbon footprint (your health + the planet wins!)

Even better? It doesn’t spike insulin the way meat can. In fact, cutting back on animal protein — especially those high in branched-chain amino acids — has been shown to boost insulin sensitivity and promote weight loss, even when eating more calories.

💬 One of my clients was on 4 medications when we started — now, just 2 in less than 3 months, thanks to these kinds of doable shifts.

✨ This isn’t about being perfect or going vegan — it’s about smart tweaks that give your body the edge.

Ready to stop guessing and start reversing the patterns? Let’s talk.

👇 Drop a 🧠 if you're curious how food actually works for (or against) your blood sugar goals.

03/31/2025

Navigating Blood Sugar Spikes & Dips!

One of my diabetic clients recently started tracking her blood sugar with an over-the-counter glucose meter—and what she noticed was surprising. Her blood sugar was dipping at night and then spiking before she even ate breakfast!

Through coaching, we uncovered the likely causes: the Somogyi effect (a rebound from low blood sugar) or the Dawn phenomenon (a natural hormonal rise before waking). After some adjustments—tweaking her bedtime snack, morning routine, and meal timing—she’s now experiencing more stable blood sugar levels overnight.

The best part? When we started working together, she was on FOUR medications. After just three months, she’s down to TWO!

This is why personalized coaching matters. Small changes can lead to big transformations in your health. If you're struggling with blood sugar swings, diabetes management, or medication reduction, let’s talk. I’m here to help!

03/25/2025

🥔 Love Potatoes but Worried About Blood Sugar Spikes? Read This! 🥔

Potatoes get a bad rap because of their high glycemic index (GI)—which can cause blood sugar spikes and crashes, leaving you feeling sluggish and craving more carbs. But here’s the good news: You don’t have to ditch potatoes! Instead, use these science-backed hacks to keep your blood sugar steady while still enjoying your favorite comfort food.

✅ Cool & Reheat – Boil your potatoes, chill them, then reheat for up to 40% lower glycemic impact!

🥦 Pair with Veggies – Adding broccoli or other fiber-rich veggies reduces insulin demand by nearly 40%.

🍏 Add Vinegar – A splash of vinegar on your potatoes can drop blood sugar spikes by 30-40%!

🚫 Skip the Meat Pairing – Surprisingly, adding chicken or tuna can nearly double insulin production!

Want more simple strategies to eat smarter, boost energy, and prevent metabolic slowdowns? This is exactly what I help my busy professional clients with! Let’s make nutrition work for your lifestyle, not against it.

💬 Drop a 🥔 if you love potatoes and want to optimize your health without giving up your favorite foods!

03/10/2025

Lower Your Blood Pressure with Just One Simple Move!

Struggling with high blood pressure but don’t have time for long workouts? New research shows that wall sits—yes, simply sitting against a wall—can be one of the most effective exercises for lowering blood pressure!

✅ No gym required

✅ No equipment needed

✅ Just a few minutes, a few times a week

💡 Here’s how:

✔️ Hold a wall sit for 30-45 seconds

✔️ Repeat 4 times a week

✔️ Watch your blood pressure improve over time!

🚨 Who’s up for the Wall Sit Wednesday Challenge? 🚨

I’m looking for at least 5 committed people to join me for Wall Sit Wednesdays at 7 AM on:

📅 March 19 & 26, April 2 & 9

Are you in? Comment below if you’re ready to build strength, improve endurance, and have some fun! Let’s do this together!