Diana Modera Wellness Coaching

12/06/2025

Healthy Tip Saturday- So, like me, you might be someone who loves your morning shake for its quick and tasty way of getting your first “shot” of protein but find that it’s just too cold for this time of year?

I have an idea💡

Make your usual shake ( ice cubes, 1/2 banana, protein powder, milk or nut milk and some nut butter).
Add your hot coffee to your shake , a small amount at a time until you reach the temperature that’s perfect for you!

Not a fan of coffee- try reheating your shake either in a small sauce pan or microwave it for 20 seconds or so until you teach the temperature thats just right for you!

Note: the ice cubes and half banana used to make your original cold shake are needed to make your warm protein coffee thick and rich!

I chose to add my decaf coffee to my shake, which turned it into a protein coffee. It was delicious, thick and rich in flavor. I used vanilla powder in the warm shake shown here, but I imagine that if you had a chocolate protein powder, it would taste more like a hot cocoa, which is great for this time of year!

This way, you can stay warm and get your morning macros on at the same time! 

11/30/2025

11/29/2025

Healthy Tip Saturday: What’s the number one food you can eat that will support healthy cardiac arteries?

Greens, greens, greens 🥬
I wash and spin my favorite greens, arugula mix and have a good sized side salad each day! It’s super easy to slice up fresh ingredients that you have in your refrigerator. I make it super simple and drizzle some extra-virgin olive oil on my greens with a splash of vinegar, as pictured here! I consider greens with olive oil and vinegar’s to be equivalent to taking medication to lower your LDL!

There are of course, many other foods and lifestyle habits like regular exercise, smoking cessation, etc. that help as well, but research shows that greens are your best bet!

They improve nitric oxide, reduce inflammation, support natural endothelial repair, and protect against further damage.

What is nitric oxide? Well, greens like spinach, Swiss chard, arugula, kale are rich in nitrates.

Your body converts nitrates into nitric oxide.

which helps to:
• relax and widen arteries
• improve blood flow
• reduce “shear stress” on the artery walls

This improves endothelial function, which is a key step in preventing atherosclerosis and improving overall cardiac artery disease.

09/20/2025

Healthy Tip Saturday: What is a Patient Advocate???
I have had the privilege of working as a patient advocate for families and patients in need of an experienced medical professional. As a registered nurse, I have been hired privately by families to help navigate medical information between the family who are present or not present and the patient .
I have been able to attend medical meetings where I gather information and provided to the family in terms, they can understand and relate to.
All of this really leads to informed decision-making. After all, all of our experiences are based on the decisions we make .
If you or a family member find yourself in need of a patient advocate, feel free to DM me.

08/16/2025

Listen….

08/09/2025

Healthy Tip Saturday: Vitamin D!!
Here are my lab results showing that I have a normal level of vitamin D in my blood.
I do not take any supplements. I believe my normal blood level is due to sunshine. Every day, including the winter months, I go outside during the day and make sure I am in direct sunlight for at least 10 minutes.

I also eat a variety of foods, making sure to include foods that are naturally high in vitamin D.

06/28/2025

Healthy Tip Saturday: When giving my clients their specific “numbers”, for example their target calories, water, protein, fiber and in some cases, sodium values to consume per day, I make it abundantly clear that these values are starting points and can be adjusted as we go.

As their activity level improves, they may need more calories to avoid a drop in metabolic rate which leads to fat storage or we may have to increase their macronutrients like protein, if they become pregnant, for example .

In addition, It’s important to not rely heavily on the scale, but to place more emphasis on how your clothes fit, how you look in the mirror and your energy level.

These reveal the true picture of your body composition, which is a more accurate representation of improving health!

Enjoy your weekend

06/26/2025

The bangs are back for summer!