Diana Modera Wellness Coaching

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!

06/22/2025

Healthy Tip Saturday: Does alcohol impact muscle gain and fat loss??

Let’s face it- alcohol is a toxin. I am all about moderation, but if you’re someone who has been eating clean, exercising regularly, getting your sleep and hydration needs met, but seem to have hit a wall, then it might be time to reconsider how much alcohol may be too much for you.
Here are 7 reasons to reconsider consumption if you are not seeing good results on your current healthy lifestyle plan.

1- Most drinks are calorie dense.
2-They are empty calories (offer no nutrition).
3-Alcohol interferes with muscle protein synthesis.
4- Drinkung can lead to hormone imbalances and poor insulin function whuch all increae fat storage.
5 - After a night of drinking , we make poor eating decisions afterwards!
6- Alcohol  is a diuretic, and leads to dehydration, which intern, interrupts muscle, endurance and strength. There goes that workout!! 🏋️ - .it can also cause an electrolyte imbalance that creates muscle cramping! Not fun!
7- Drinking can decrease your amount of deep sleep at night which is where your body repairs itself.

All of these factors could be mess’n with your plan and results! At any rate, they are good reasons to moderate! Have a great weekend!

06/14/2025

Healthy Tip Saturday: With summer approaching, you might want to consider adding some electrolytes to your water bottle.

When you sweat, you lose both water and electrolytes. Replenishing both with electrolyte drinks or supplements can help you rehydrate more efficiently and prevent muscle cramps and fatigue. This is also true after an illness involving any sort of fluid and electrolyte loss from diarrhea and or vomiting.

Like always, with any food or drink we put in our bodies, it’s always good to research which ones are best for us and always consult with your physician or practitioner, especially if you have unknown disease or are on medications that affect your fluid and electrolyte balances before taking any electrolyte hydration products.

Try to find one that has no added sugar and or chemicals. Find one that has all 6 essential electrolytes ( minerals). BTY, Gatorade has 34 grams of sugar per bottle!

Yes, plain water is totally capable of meeting your hydration needs but if you’re someone who dislikes water, this might be a tasty alternative!

I find that adding sliced cucumber or fresh mint does the trick but a good product to try is Ultima! It’s one of the most affordable options, has all 6 electrolytes, is sweetened with stevia and has no calories so won’t break your fast!

Happy Summer!!

05/31/2025

Healthy Tip Saturday: Step one: Mindset!
What does this mean?

When a client decides that he or she is ready to work with a health and wellness coach, the very first question I ask them is, Why?

Why do you want to become healthier? What motivates you to keep going? It could be as simple as “to fit into my favorite jeans” or “to raise my granddaughter because her parents passed away.”

When a person has a reason, a deep committed reason to stay accountable, they have the mindset necessary for success!

When staying the course on your own individual healthy lifestyle plan, what is your motivation; what is your Why?

05/24/2025

05/10/2025

Healthy Tip Saturday: As with all lifestyle choices and/or changes, create ones that are convenient! This will make you more likely to successfully meet your goals

For example, if you want the many benefits of intermittent fasting, don’t start with a drastic 16/8 pattern. Instead, feel the benefits of fasting for 10 hours for a few months, then work your way up to 12!

If getting more exercise is one of your goals, join a class that you really enjoy and that lines up with your schedule so that you can just show up automatically!!

If releasing unwanted fat is important to you right now, start by eating less processed foods slowly over time until you naturally replace them with more single item foods and ingredients!

If you realize that unwanted stress is taking its toll on your body, start to journal, meditate or take 5 minutes to yourseld alone each day or night… show up for yourself and commit to what you can realistically stick to!

If a new habit is convenient and made simple, you are more likely to stick to it until it’s just your “way of life!”🔑

05/03/2025

Healthy Tip Saturday: Bored of the same Protein Smoothie each morning? Try these ideas!
Your first meal, breakfast ( when you break your fast) determines how your body will store fat and retain/build muscle!

Try these 2 delicious and simple ideas!!

High-Protein Berry Oatmeal

Calories: 450
Protein: 32g
Fiber: 10g

Ingredients:

½ cup rolled oats
1 scoop vanilla protein powder
1/2 cup unsweetened almond milk
½ cup mixed berries
1 tbsp chia
1 tbsp almond butter

Instructions:

Cook oats in almond milk and water.
Stir in protein powder and chia seeds.
Top with berries, almond butter and enjoy!

Cottage Cheese Power Bowl

Calories 479sy br
Protein: 40g
Fiber: 8g

Ingredients:

1 cup low-fat cottage cheese
½ cup raspberries
1 tbsp flaxseeds
1 tbsp chopped almonds
1 tsp honey
1 high-fiber granola (like KIND)

Instructions:
Mix all ingredients in a bowl and enjoy!

04/12/2025

You only want me for my quinoa bowls!

03/22/2025

Healthy Tip Saturday: Many of my clients have weight loss, which I’d rather call “fat release”, as one of their goals for improved overall health.

Maintaining individualized and adequate hydration during the day, paired with proper sleep is necessary when trying to reach that goal.

After calculating how much water is best for you, and after actually drinking that amount , in order to get proper sleep each night I usually make one suggestion.

Many of my clients complain that their sleep is interrupted by having to use the bathroom two or three times during the night. This leads to interrupted sleep and simply just not enough sleep per night! This sleep deprivation creates an imbalance in the hormones, responsible for weight gain and out of control cravings!

Here is the suggestion I make, which seems to work really well for myself and others:

Try to get most to all of your water in one to two hours before bedtime. Bring to bed with you, your favorite Stanley or Yeti thermos of ice water; If you really need a sip during the night then listen to your body and take the sip but what you’re really doing, is having it ready for morning time when you wake up! This is the best time to start drinking that fresh cool water because it replaces the dehydration that is experienced during the nighttime hours and is a great way to jumpstart your day into good hydration!

If you are someone who has sleep interrupted by a full bladder, I invite you to try this simple suggestion and let me know next week if it helps! 

03/15/2025

Healthy Tip Saturday- Go for less processed foods and more fresh, raw, single ingredient foods each day! (Pillow talk episode)

03/04/2025

Mouthwatering crispy tofu stuffed portobello mushrooms over jasmine rice!