Diana Modera Wellness Coaching

05/02/2026

05/02/2026

Healthy Tip Saturday: Question:
Look at the photos below.

If I needed 25-30 grams of protein with my first meal, and the steel cut oatmeal made with milk only gives me 14 grams, what nutritious and delicious addition can I make to hit the target amount of protein?

Make sure it’s something that is tasty too!! I added fresh pineapple, some nut butter, 1/2 cup of Greek yogurt and a sprinkle of cinnamon to bring my meal up to 29 grams of protein which is a perfect amount for me!

Why is this important? When you break your fast and have your first meal, it has to contain the correct amount of protein for your body or else your day is set up for muscle loss, and fat storage.

So, what might YOU add???

04/25/2026

Healthy Tip Saturday: Question: What processed bread is made by fermenting yeast and lactic acid bacteria? This natural process increases nutrients and breaks down some gluten, a protein in grains that can be hard to digest and lead to bloating.

Due to the fermentation process, this bread contains more beneficial nutrients than other types of bread. It also contains higher levels of vitamins, minerals, and antioxidants.

And, to boot, it has a lower glycemic index in comparison to other breads making it safer for diabetics and it supports good gut health!

You guessed it ……. Sourdough!

I picked up a loaf of organic sourdough rosemary bread last night at Wegmans and it’s delicious! 😋

04/18/2026

Healthy Tip Saturday: Hire a Patient Advocate for your loved one when needed.

Navigating through our healthcare system can be very scary at times, especially if your loved one is hospitalized.

In addition to my Health and Wellness Coaching business, I also provide a service for families who have a loved one hospitalized. In those situations, I help a patient navigate the healthcare system and make sure their needs, rights, and preferences are understood and respected.

Think of me as a bridge between the patient and the often-complicated medical world.

What a patient advocate does:

I can help with things like:

* Understanding medical information (diagnoses, lab results, treatment options)
* Communicating with healthcare providers so the patient’s concerns are clearly heard
* Attend medical meetings within the hospital to ensure the best care
* Assist patients and their family in making medical decisions that are truly understood

As an example, I once had a patient whose family members lived out of state. Their father was hospitalized after a fall. He needed surgery and experienced complications post operatively that landed him in the ICU with sepsis. Since his children lived far away, I was hired as his patient advocate.

I followed his case as he transferred in and out of many different areas, including an emergency transfer to Strong for a week where I was able to communicate with staff there and report back to the family.

The goal is to improve patient outcomes and relieve family members of constant stressful worry.

If you ever find a need for this service, send me a message and I would be happy to discuss my fees and availability.

04/15/2026

04/11/2026

Healthy Tip Saturday: I get asked this question often: What is Creatine and do I need it?

Short answer: Creatine is a compound made from 3 amino acids that your body manufactures in your kidneys and liver. In addition to this, you receive small amounts from eating red meat and fish. It is stored in your skeletal muscles for bursts of energy when needed.

So, Creatine helps your body regenerate adenosine triphosphate (ATP)which is your cells’ main energy source, especially during short bursts of movement.

Do you need to take it?
Short answer: No. However, if you are someone who weight lifts often or engages in sports where you are sprinting, or you do HIT workouts often, then Creatine, taken daily, 3 to 5 grams per day could be beneficial. Be sure to drink lots of water because this compound draws water into your muscle cells, which can cause dehydration.

Caution: ⛔️
Anyone who knows me knows I do not often recommend supplements because most companies are non-regulated. However, if you are interested in taking this supplement to maintain muscle mass or support your workouts, please check with your physician first as this supplement can be harmful for those with chronic kidney disease and or liver disease.  Due to potential interactions with your regular medications, 💊 always check with your physician or nephrologist before starting.

04/04/2026

Healthy Tip Saturday: what is your morning routine?
Biologically, when we wake, we have a temporary increase in cortisol, are dehydrated by the 6-9 hours of sleep and are usually feeling stressed because we jump right on our phones.
Here are a few habits to try out! These start your day in a calm, hormonally balanced way that sets the stage for how your day unfolds mentally, emotionally, physically and spiritually!

1- drink water- at least 10 ounces with or without electrolytes added when you wake.
2- expose yourself to natural sunlight to reset your circadian rhythm and lower your melatonin level.
3-delay checking your phone for headlines and scrolling that can only increase anxiety.
4- delay your coffee intake for 60-90 minutes as this will increase your akready rising levels of cortisol that will make you jittery and increase belly bloating and visceral fat.
5-take a short , leisurely walk outside. Morning movement reduces cortisol spikes later in the day and improves resilience to stress.

There are more but these basic habits are good ones and will regulate your vagus nerve and start your day calmly and with less anxiety and unhealthy cravings!

What’s your morning routine look like? ☀️

03/28/2026

Healthy Tip Saturday: If you had more healthy hormone production of Dopamine, Endorphins, Serotonin and Oxytocin from exercise, chocolate, laughter, sunlight, fruit, hugs, honey, animal exposure, self-care and music 🎶, you might not need lLisinopril, Zoloft, Insulin, Lipitor and many more so much.
There are other ways to get and stay healthy!
Join me

03/21/2026

Healthy Tip Saturday: Why is there an avocado oil bottle in the shower?

Because this tip was shared with me by my good friend and amazing hair stylist, Mary Ellen Cerino!

She taught me to rub a small amount of oil like argan, coconut or avocado into my ends while I am in the shower. While it is saturating in, wash up your body, then shampoo your hair like usual, followed by your conditioner and normal routine.

This tip makes a difference!! As we age, we lose natural oils so this helps to protect and repair the be most fragile part of your hair- the ends which are the oldest hairs on your head.

The oil helps to coat and seal the cuticle which reduces the moisture loss during shampooing.

My avocado oil also contains vitamin E and oleic acid which helps to smooth the hair shaft making it feel softer and look shinier after washing!

Try it!!!! Remember… you only need a small amount!!

03/14/2026

Healthy Tip Saturday: Habits… not always negative ones, but the positive ones can shape your transformation!

I have many but here are just 5 of the ones I maintain each day for wellness!

What are some of yours?????