on the blog

Let us get to the good stuff! But first, I must tell you I love sharing products that I have found to add value to my life and help me succeed along this journey. So in this blog post, you will find some links and this is what I need to tell you:

**Affiliate Disclosure**
Some of the links on this website are affiliate links, which means I may earn a small commission if you make a purchase through them. This comes at no extra cost to you, and I only recommend products that I personally use and believe in. Thank you for supporting my work!

Make the Smart Choice

When you’re living with type 2 diabetes, what you put on your plate plays a powerful role in how you feel and how well you manage your blood sugar. But eating well with diabetes isn’t about cutting out everything you enjoy—it’s about making smart, sustainable choices that nourish your body and support your health.

Understanding how different foods impact your blood sugar can empower you to feel more in control, avoid glucose spikes and crashes, and build habits that lead to long-term wellness. Let’s dive into the best foods for blood sugar control—and which ones to limit.

✅ What to Eat More Of

The best foods for managing type 2 diabetes are high in fiber, healthy fats, and lean protein, and they’re minimally processed. These foods help stabilize blood sugar, keep you full longer, and support heart and metabolic health.

1. Non-Starchy Vegetables

These veggies are low in carbohydrates and calories but packed with essential nutrients and fiber, which slows down digestion and helps prevent blood sugar spikes.

Great choices include:

Broccoli
Spinach
Kale
Bell peppers
Cauliflower
Zucchini
Green beans
Brussels sprouts

📝 Tip: Try roasting, steaming, or sautéing these with herbs and a drizzle of olive oil. Fill half your plate with non-starchy veggies at lunch and dinner.

2. Whole Grains (in moderation)

Whole grains are richer in fiber and nutrients compared to refined grains. They help slow the absorption of glucose into the bloodstream, offering more sustained energy.

Examples:

Quinoa
Brown rice
Steel-cut oats
Barley
Bulgur
Whole wheat pasta

📝 Tip: Stick to about ½ cup cooked per meal. Pair with protein and healthy fats (like grilled chicken and olive oil) to keep your blood sugar stable.

3. Lean Proteins

Protein supports muscle health and satiety without causing a significant increase in blood sugar levels.

Good sources:

Skinless chicken or turkey
Beef
Pork
Fish (especially fatty fish like salmon, which is also high in omega-3s)
Eggs
Tofu and tempeh
Beans and lentils
Low-fat Greek yogurt

📝 Tip: Choose cooking methods like grilling, baking, or sautéing. Avoid breaded or fried meats, which add unnecessary carbs and fat.

4. Healthy Fats

Fats don’t raise blood sugar levels and can help slow the digestion of carbs, making them an important part of a diabetes-friendly diet. They also support heart health—a major concern for those with diabetes.

Smart options:

Avocados
Nuts and seeds (almonds, chia, walnuts, flaxseeds)
Olive oil
Fatty fish (salmon, sardines, mackerel)

📝 Tip: Add a tablespoon of chia seeds to your morning oats or toss a handful of walnuts into a salad for extra nutrition.

5. Low-Glycemic Fruits

Yes, you can eat fruit! Just choose those with a lower glycemic index (GI), which have a slower effect on blood sugar.

Best picks:

Berries (blueberries, strawberries, raspberries)
Apples
Pears
Cherries
Grapefruit
Peaches

📝 Tip: Combine fruit with a protein or fat—like apple slices with peanut butter or berries with plain Greek yogurt—for a balanced snack.

🚫 Foods to Limit or Avoid

While no food is completely off-limits, there are certain types that are more likely to cause rapid blood sugar spikes, weight gain, or inflammation—especially when eaten often or in large amounts.

1. Sugary Beverages

These are one of the fastest ways to spike your blood sugar because they contain concentrated sugar without fiber or nutrients.

Examples to limit:

Soda
Fruit juices
Sweetened iced tea
Sports drinks
Flavored coffee drinks

📝 Better choices: Water, unsweetened iced tea, seltzer water with lemon or lime, or herbal teas. You can also add cucumber or berries to water for a refreshing twist.

2. Refined Carbohydrates

Highly processed carbs quickly break down into glucose, leading to spikes followed by energy crashes.

Foods to avoid or limit:

White bread
White rice
Regular pasta
Breakfast cereals with added sugar
Packaged snack foods (chips, crackers, cookies)

📝 Better swaps: Whole grain or sprouted bread, brown rice, quinoa, whole wheat pasta, or alternatives like cauliflower rice or spiralized zucchini (“zoodles”).

3. Deep-Fried and Processed Foods

These are typically high in trans fats, refined oils, and sodium, all of which contribute to insulin resistance and heart disease—two major concerns for people with type 2 diabetes.

Common offenders:

French fries
Fried chicken
Donuts
Packaged frozen meals
Fast food

📝 Try this instead: Oven-baked or air-fried versions of your favorite meals. Season with herbs and spices instead of salt-heavy sauces.

4. Foods with Hidden Sugars

Sugar isn’t only in desserts—it’s often added to savory foods and sauces.

Watch out for:

Ketchup
Barbecue sauce
Salad dressings
Canned soups
Flavored yogurt
Granola bars

📝 Tip: Read ingredient labels. Look for added sugars ending in “-ose” (like glucose, fructose, maltose) and aim for products with minimal or no added sugars.

🍽️ Smart Eating = Empowered Living

Managing type 2 diabetes through food isn’t about saying “no” to everything you love. It’s about saying “yes” to balance, nutrition, and habits that support your body.

Here’s what smart eating can do:

Reduce blood sugar spikes and crashes
Improve your energy levels
Help you maintain a healthy weight
Support heart health
Lower your risk of complications

You don’t need to make drastic changes overnight. Even small shifts—like switching from white rice to quinoa or drinking water instead of soda—can make a big difference over time.

🥗 Quick Takeaway: The Diabetes Balanced Plate Method

This simple visual tool can help you build balanced meals that support stable blood sugar:

½ Plate: Non-starchy vegetables
¼ Plate: Lean protein
¼ Plate: Healthy carbohydrates (whole grains, starchy veggies, or legumes)
Add: Healthy fats in moderation (like olive oil or avocado)
Drink: Water or unsweetened beverages

I use these containers to food prep and have a good visual of a balanced plate:

https://amzn.to/4keQnKI

🌟 **Final Thoughts: Choose Foods That Work For You**

The key to managing type 2 diabetes through diet is consistency, not perfection. By choosing whole foods that nourish and sustain you, you’re not just managing a condition—you’re building a healthier, more energetic life.

Food is powerful medicine. With the right choices, you can take control of your blood sugar, improve your health, and enjoy eating along the way.

For more information on my journey and what it looked like to transform my life you can check out my book where I take you along on my journey!

https://amzn.to/4dR46Fd

Book

June 7, 2025

The Best Foods for Blood Sugar Control: What to Eat (and What to Avoid)

It is a Lifestyle

Living with type 2 diabetes means being intentional with your daily habits—what you eat, how you move, how you sleep, and how you handle stress all influence your blood sugar levels. The good news? You don’t have to overhaul your entire life overnight. Instead, small, consistent choices made throughout the day can lead to lasting improvements in your health and well-being.

Here’s what a balanced, diabetes-friendly day might look like from morning to night.

Morning: Start Smart

Blood Sugar Check
Start your day by checking your blood glucose levels. This provides insight into how your body responded overnight and helps you make better decisions throughout the day. If your levels are higher than expected, it may be a sign to adjust your previous night’s meal or activity level. If they’re within your target range, take it as motivation to keep up the good work. Here is the monitor that I use: https://amzn.to/43DYaL7, and you will need this set https://amzn.to/4dHUPiO as well as some testing strips https://amzn.to/4kufLfF. If you are reading this and you are not diabetic, you can gain valuable insight into how your body responds to the foods that you eat. This is a game changer when you are figuring out what foods work best for your body.

Balanced Breakfast
Eating a balanced breakfast sets the tone for the rest of the day. The goal is to stabilize your blood sugar and provide steady energy. A good breakfast might include:

Scrambled eggs with spinach
½ avocado on a slice of whole-grain toast
A small bowl of berries (like blueberries or raspberries)

This combination gives you a balance of protein, fiber, and healthy fat—all of which help slow digestion and minimize glucose spikes.

Get Moving Early
Light movement in the morning helps wake up your body and jump-start your metabolism. You don’t have to do a full workout—just 10–15 minutes of gentle stretching, yoga, or a brisk walk can improve insulin sensitivity and increase circulation. I consider movement to start my day as feeding our calves and watering my flowers. It just gets me moving and makes my body feel like I am ready for the day!

Pro tip: If possible, walk after breakfast. Even a short stroll can help your body process glucose more effectively. Any movement at any time is so helpful!

Hydration Reminder
Water plays a critical role in managing blood sugar. Dehydration can lead to elevated glucose levels, so it’s important to sip water regularly. Try infusing your water with slices of cucumber, lemon, or mint if plain water feels boring. Aim for at least 8 cups a day, or more if you’re active or live in a hot climate.

Pro tip: Always carry a water bottle with you, it makes a big difference in how much water I drink, out of habit, I sip on my water bottle.

Here are a few of my favorite water bottles:

https://amzn.to/3Z5SA2H – this is an option the girls love!

https://amzn.to/4kHaxwL – This is my favorite for travel! It is the one on the right in the photo.

https://amzn.to/43SoYs9 – My all time favorite that goes with me everywhere!

Midday: Fuel and Focus

Smart Lunch
By lunchtime, your body needs a meal that sustains energy without causing a blood sugar crash. Try:

Grilled chicken or left protein – it doesn’t have to be fancy, keep it simple!
A large salad with non-starchy vegetables like cucumbers, bell peppers, and leafy greens – anything that sounds good!
A small serving of brown rice or quinoa – I also substitute berries for something sweet at the end of my meal (strawberries, blueberries, blackberries, and raspberries are my go to)
Dressing made with olive oil and vinegar – or as always, ranch is a great option!

This meal provides fiber, lean protein, and healthy fats, which all work together to support balanced glucose levels.

Stress Check-In
Stress isn’t just a mental burden—it has real effects on blood sugar due to the hormone cortisol. Take five minutes midday to pause. Try breathing exercises, a short walk, meditation, or even listening to calming music. These small breaks help reset your nervous system and reduce stress-induced glucose elevations. This is more impactful than one might think. I work from home and sit at a desk all day; most of my day consists of meetings. As the day passes, I find that tension in my shoulders builds, and I start to feel the stress of the day and the impact of sitting all day. Five minutes to step away is such a game changer in how I feel; this certainly impacts my health.

Testing Your Blood Sugar
Set your timer for two hours after eating, then test your blood sugar. This helps you understand the impact of what you ate at lunch. I find this to be useful information when deciding what to eat. If my blood sugar stayed stable with my food choices, I consider that a win and will continue to include those foods in my diet.

Afternoon: Stay Steady

Healthy Snack
If you feel hunger creeping in between meals, it’s better to snack smart than wait until you’re ravenous. Choose snacks that combine protein and fiber to keep blood sugar stable:

A handful of almonds or walnuts
Veggie sticks (carrots, cucumber, bell pepper) with hummus
A hard-boiled egg
A small apple with peanut butter (watch portion sizes!)

Avoid sugary or refined-carb snacks like crackers, chips, or baked goods, which can spike glucose and lead to energy crashes.

Light Activity
Sitting too long can slow your metabolism and reduce insulin sensitivity. Every hour, stand up, stretch, or take a short walk. Even 2–5 minutes of movement helps. After your snack, try walking around your home or doing light household tasks—it’s a great way to keep blood sugar from creeping up.

Evening: Wind Down Wisely

Wholesome Dinner
Dinner is a great time to unwind with a nourishing meal. It doesn’t need to be fancy—just balanced and satisfying. Here’s a simple plate idea:

Hamburger steak
Roasted vegetables like broccoli, cauliflower, or zucchini
A small serving of sweet potato or brown rice

Use the “plate balanced method”:

Half your plate should be non-starchy vegetables
One-quarter protein
One-quarter whole grains or starchy veggies

Include healthy fats like olive oil or avocado to keep you fuller longer.

Post-Dinner Walk
Taking a short walk after dinner is one of the best habits for blood sugar management. It helps reduce post-meal spikes and supports digestion. Even just 10–20 minutes around the block, or pacing inside your home, makes a difference.

Evening Routine
Before bed, check your blood sugar again if advised by your healthcare provider. Then, focus on winding down. Sleep plays a vital role in blood sugar control—poor sleep can make insulin resistance worse. Create a calming routine:

Dim the lights an hour before bed
Avoid screens (phones, computers, TV)
Read, meditate, or take a warm bath
Aim for 7–9 hours of restful sleep

Final Thoughts: Small Wins Add Up

Managing type 2 diabetes isn’t about being perfect—it’s about progress. Every healthy choice you make, no matter how small, contributes to better long-term outcomes. With time and consistency, your habits become second nature, and managing your condition becomes more intuitive. Small changes over time lead to big changes in your life! Take it from me, this was my overall routine for each day and continues to be. My small changes over time led to me losing 115 pounds and taking back control of my health and life! I now have a normal A1C and feel amazing!

Celebrate your wins:

Did you take a walk today? That counts.
Did you choose water over soda? Great job.
Did you prepare a balanced meal? That’s a win.

These daily victories are the building blocks of better blood sugar control, more energy, fewer complications, and a better quality of life. Keep going—you’ve got this.

Education

May 31, 2025

A Day in the Life: Managing Type 2 Diabetes with Healthy Habits

Let’s be real. We all have that one food or flavor we can’t live without. For me, it was always condiments. They were my go-to, and I had a love affair with sauces, dressings, and everything that made food more exciting. I’m not alone, right? There’s just something about the way a great condiment enhances a meal. The flavors, the zesty notes, the creaminess—what’s not to love? But when I started my health journey and realized I had to make better choices for my body, condiments were one of the first things I had to figure out. But don’t worry, I didn’t have to give them up completely. Instead, I found healthier swaps, and I want to share with you how making small changes to what I ate—and the condiments I used—turned out to be a game-changer for my health journey.

Condiments: The Unsung Heroes of Flavor

If you’re anything like me, condiments are a huge part of your food experience. Some people don’t really care for them, but for those of us who do, condiments can make or break a meal. So when I was on my mission to find healthier versions of my favorite foods, condiments were high on the list.

Let’s talk about ranch. Ranch dressing is a classic, right? It’s versatile and can be paired with almost anything—salads, veggies, or even pizza. I have to give a huge thank you to the fact that ranch is low-carb, because it saved me in the beginning. If I was craving something rich and creamy, ranch was my savior. I was able to enjoy it in moderation, adding flavor to my meals without blowing my carbohydrate count for the day.

But over time, I started craving something with a little more zip. As much as I loved ranch, I needed more variety. Luckily, I was able to swap out some of my other condiments to fit my needs. For example, I found that mustard and ketchup (in moderation) were also relatively low in carbs, so I could still enjoy those familiar tastes. However, I realized that when it came to mayonnaise, I had to make a switch. Regular mayo, especially the kind found in Miracle Whip, was packed with sugars that weren’t doing me any favors. So, I swapped it out for a mayo that was lower in sugar—little changes like this can have a big impact over time.

The Hidden Danger of Sauces and Marinades

Now, I know what you’re thinking: “But I love my BBQ sauce and marinades!” Trust me, I do too. BBQ sauce is an essential part of many dishes—burgers, ribs, and grilled chicken, to name a few. However, I had to learn the hard way that not all sauces are created equal. Some of them can contain so much sugar that they can turn a healthy meal into a carb-laden disaster in no time. It’s crucial to read the labels and understand the carb content in each condiment. For example, a tablespoon of BBQ sauce can have a surprising amount of sugar, and that can throw off your whole meal.

To work around this, I started looking for sugar-free alternatives. There are several on the market that taste just as good as the original. But remember, moderation is key. Even with sugar-free options, it’s important not to go overboard. I also became a fan of creating my own homemade versions. One of my favorite concoctions was a burger sauce that combined mayo, mustard, ketchup, and dill pickle relish (which has significantly less sugar than other types). It was the perfect combination to satisfy my condiment cravings while keeping my sugar intake in check. Ultimately I found this BBQ sauce that was a great swap and I can mix in to give me some zip: https://amzn.to/4iRAPex

The Magic of DIY Dressings

Another condiment area I explored was salad dressings. If you’re like me, a salad is never complete without a good dressing, but many store-bought options are loaded with hidden sugars and carbs. To combat this, I started experimenting with making my own dressings. For example, Caesar dressing was a great option when I wanted something a little different from the usual vinaigrette. It’s relatively low-carb and pairs well with a variety of salads.

Similarly, zesty Italian dressing became a staple in my fridge. I would mix it with fresh greens like spinach and arugula, and add a little Parmesan cheese, mozzarella, and pepperoni slices. The combo was satisfying and packed with flavor, and it didn’t derail my health goals.

Finding the Right Bread Alternatives

Let’s talk about something that’s often hard for people to give up: bread. I know, I know. Bread is a beloved food for many, and I was no different. But when I started my health journey, I realized that traditional bread could easily send my blood sugar levels skyrocketing. This led me to search for healthier bread alternatives that wouldn’t spike my glucose and would still let me enjoy a sandwich, burger, or even a piece of toast.

I discovered Sara Lee’s Honey Wheat Bread as a good low-carb option, with around 13 grams of carbs per slice. This became my go-to when I wanted a piece of bread, and I’d usually just top it with some butter (which is low-carb). But for other meals, like hot dogs or hamburgers, I got creative with lettuce wraps. Instead of using a traditional bun, I’d wrap my burger in a large leaf of lettuce. It was surprisingly satisfying and helped me stick to my carb limit. Pre-washed lettuce from the deli section at the store also became a major time-saver.

For something with more of a bread texture, I also tried low-carb wraps. These were perfect when I wanted something more substantial than a lettuce wrap but still wanted to keep my carbs in check. I recommend the Mission Carb Balance wraps, you can find them at Walmart. If I was craving something closer to traditional bread, I experimented with sourdough bread, which has a unique fermentation process that reduces carbs and gluten. I found that the longer I let it ferment, the less of an impact it had on my blood sugar.

I’ll admit, baking my own sourdough bread became a relaxing hobby. It’s also a great way to get healthier bread options without all the extra ingredients found in store-bought versions. But if baking isn’t your thing, there are micro bakeries popping up that offer true fermented sourdough. Just be careful, as some so-called “sourdough” breads are just regular bread with vinegar added to make them taste tart—these don’t offer the same benefits.

The Beverage Battle: Finding Flavor Without the Sugar

Next up, beverages. I’ll be honest, this was one of the trickiest areas for me. I’ve always loved having a flavorful drink, and cutting out sugary sodas and high-carb drinks was a tough pill to swallow. But once I started experimenting, I found some fantastic alternatives.

Bubblr‘ became my new favorite go-to drink. It’s a sparkling water with a refreshing flavor, and it satisfies my craving for a fizzy drink without the carbs. If you’re into something with a little more flavor, I also enjoyed Tazo tea and Fresca, both of which are lower in carbs. There’s a whole world of flavored waters and sparkling drinks out there—just make sure to check the labels to ensure they’re not packed with sugar.

When it comes to alcohol, I initially eliminated it entirely as I tried to figure out what worked best for my body. Most alcoholic drinks are high in carbs, so it made sense to remove them at first. But over time, I added a little back in, with options like vodka or whiskey mixed with Fresca or Bubblr’. White Claw is another popular choice, though I didn’t personally love it. I’ve also enjoyed red wine on occasion, but always in moderation, and paired with a balanced meal to avoid significant blood sugar spikes.

Staying Hydrated with Water

Let’s not forget the importance of water—the ultimate beverage. Our bodies need it in abundance, and I’ve found that carrying a water bottle everywhere I go helps me drink more naturally. I always have one with me, whether I’m at the doctor’s office, at a sporting event, or running errands. Having water available at all times makes it easier to stay hydrated and keep my body functioning optimally.

Snacks: Satisfying Your Cravings Without Overdoing It

Snacks were another area where I needed to make adjustments. I craved sweet, salty, and crunchy treats, and finding healthier alternatives was essential. Over time, I found several options that fit the bill.

For sweet snacks, I loved GoGo Squeeze active pouches (https://amzn.to/43fhAXw) and Kind chewy granola bars (chocolate chip is my favorite) you can find them here: https://amzn.to/44kgR8B. I also enjoyed snack-sized packs of popcorn and cheese sticks for a savory option. Hard-boiled eggs, meat sticks, and Danon Light N Fit yogurt were other go-to snacks that helped me stay on track. I even mixed in a little protein powder and sugar-free chocolate chips for a sweet treat when the craving hit.

When choosing snacks, I always looked for ones with a balance of protein and fiber. These nutrients help to stabilize blood sugar and provide a more satisfying snack that fuels your body in a healthy way. For me, finding snacks that fell within the 12 to 15-gram carb range was key to maintaining balance.

Fruit: Yes, You Can Eat It—But Choose Wisely

Finally, let’s talk about fruit. The question I get all the time is, “Do you eat fruit?” The answer is yes, but with a bit of strategy. Fruit does contain sugar, and it will raise your blood sugar, but not all fruits affect your body the same way. I found that berries—like strawberries, blueberries, blackberries, and raspberries—are lower in sugar and don’t cause the dramatic spikes that other fruits might.

On the other hand, fruits like bananas, melons, and pineapple are much higher in sugar and can send your blood sugar soaring. If you’re a banana fan, I recommend eating them when they’re still a little green (less sugar content). As for melons, I enjoy them on occasion but limit my intake to avoid excess sugar.

So yes, fruit can still be a part of your diet, but be mindful of the sugar content, and always aim for moderation.

Wrapping Up: Making Healthier Choices That Work for You

In the end, the key to success in any health journey is finding what works for you. Making small changes, experimenting with healthier versions of the foods you love, and discovering new options can all make a huge difference in your overall well-being. Whether it’s swapping out condiments, exploring alternative bread options, or finding snacks that satisfy your cravings, every little change adds up. I hope this post gives you some inspiration to make healthier choices in your own life. If you ever need more ideas or have questions about swaps I’ve made, feel free to reach out on my website, social media, or via email. I’m here to help you on your journey too!

Education

May 6, 2025

The Art of Healthier Eating: How I Swapped My Favorite Foods for Low-Carb Alternatives

Let us get to the good stuff! But first I must tell you I love sharing products that I have found to add value to my life and help me succeed along this journey. So in this blog post, you will find some links and this is what I need to tell you:

In today’s world, we are surrounded by advice on how to take control of our health. The internet, social media, and even our friends and family offer a never-ending stream of tips and tricks to improve our well-being. But how often do we truly understand what’s happening inside our bodies as we make those changes? That’s where blood sugar testing comes in. It may sound simple at first, but once you start testing and understanding how different foods and lifestyle choices impact your body, you’ll realize just how powerful this tool can be. It’s not just about managing diabetes—it’s about gaining insight into your overall health and making informed decisions that support your long-term well-being.

For me, blood sugar testing became a pivotal part of my health journey. It was a game changer, and I want to share how it has shaped my daily life and why it could make a significant difference in yours, too.

The Beginning: A Diagnosis and a Glucometer

My journey with blood sugar testing started with a life-altering diagnosis: type 2 diabetes. I remember the day I received the news like it was yesterday. Walking into my doctor’s office, I never expected to hear those words. But there I was, staring at my glucometer—a small device that would soon become a part of my daily routine. Along with the glucometer came some simple instructions: test my blood sugar first thing in the morning, before eating anything (what’s called a fasting glucose level), and again two hours after my lunch.

At first, it seemed pretty straightforward. I was to prick my finger, collect a drop of blood, and place it on a test strip to check my blood sugar levels. In the morning, the test would show my fasting glucose level, and after lunch, I would do the same to see how my body reacted to the food I’d just eaten.

Understanding What Blood Sugar Testing Taught Me

The early days of blood sugar testing were more about following instructions than truly understanding the significance of what I was seeing. I simply went through the motions without fully grasping the importance of what the numbers on the screen meant. But over time, as I consistently tested and paid closer attention to the patterns, something started to click.

I began to notice a connection between what I ate and how my blood sugar responded. That’s when the lightbulb went off for me. Blood sugar testing wasn’t just about keeping my diabetes in check; it was a tool for understanding my body’s response to food, exercise, and lifestyle. I could see how certain foods—particularly sugary treats or high-carb meals—caused dramatic spikes in my blood glucose levels. On the other hand, when I ate more balanced meals, my glucose levels remained more stable.

This realization changed the way I viewed food entirely. No longer did I mindlessly eat whatever I wanted without thinking about the impact it had on my body. I began to make more informed decisions about what I was putting into my body, which had a ripple effect on my overall health.

Shifting My Mindset Around Food

One of the most profound changes I experienced on this journey was a shift in my mindset around food. Before testing my blood sugar, I often ate out of desire, craving certain foods, especially sweets, without thinking about how they would affect me. But as I saw my blood sugar spike after indulging in a dessert or candy, I realized that my body didn’t need that extra sugar. The numbers on the screen gave me a clear picture of what was happening inside my body, and I could no longer ignore the impact of those empty calories.

This new awareness helped me break free from emotional eating and the mindset of eating just because something tasted good. I began to see food as fuel for my body, not a source of temporary pleasure. This change in perspective played a huge role in my success with weight loss and in becoming a healthier version of myself. Instead of being ruled by cravings, I focused on giving my body the nourishment it truly needed.

Finding What Works: The Science Behind Blood Sugar

As I became more comfortable with blood sugar testing, I started experimenting with different foods to see how they affected my glucose levels. This process was all about trial and error. I would eat a particular meal—say, chicken breast, broccoli, and strawberries—and then test my blood sugar afterward. This allowed me to understand how my body responded to that specific combination of foods.

What I learned was fascinating. For example, I discovered that when I swapped strawberries for an apple in that same meal, my glucose levels spiked significantly. I wasn’t expecting such a big difference between the two, but it became clear that even slight changes in the foods I ate could have a big impact on my blood sugar.

Similarly, I found that clean proteins—like chicken or fish—didn’t cause major spikes in my blood sugar, as long as I didn’t load them up with sugar-laden sauces or condiments. This trial-and-error process helped me identify the foods that my body responded well to and those that caused unwanted spikes.

Through this process, I was able to customize my diet to my specific needs. I stopped relying on one-size-fits-all diet advice and instead used blood sugar testing to help me create a personalized eating plan that worked for me.

The Importance of Consistency and Stability

One of the most important lessons I learned through blood sugar testing is the importance of consistency and stability. It’s completely normal for your blood sugar to rise after eating a meal, especially one with carbohydrates. Our bodies process food by breaking it down into glucose, which then enters the bloodstream. However, the goal is to keep your blood sugar as stable as possible throughout the day, avoiding extreme spikes and crashes.

For example, I noticed that my blood sugar would dip significantly if I went too long without eating. This is a concern for people with diabetes, as well as for those of us who want to maintain healthy glucose levels. When my blood sugar dropped too low, my body would release glucose from my liver to compensate. But this release wasn’t always perfectly timed, and I would end up feeling tired or irritable.

That’s why maintaining steady blood sugar is so important—not just for those with diabetes, but for everyone. Fluctuating blood sugar levels can contribute to a variety of health issues over time, including cognitive decline, weight gain, and an increased risk of chronic diseases like heart disease. By keeping my blood sugar steady, I not only managed my diabetes better, but I also set myself up for long-term health benefits.

The Power of Simple Adjustments

One of the key resources I turned to on my journey was the book Glucose Revolution by Jessie Inchauspé. In it, Jessie shares a variety of simple hacks that can significantly improve blood sugar control. Even though there are numerous tips, there are a few that made a profound impact on me, and I’d like to share them with you.

1. Eat Your Vegetables First

This hack was a game-changer for me. Jessie recommends starting your meals with vegetables because they contain fiber, which helps slow down the digestion of carbohydrates. By eating vegetables first, you give your body time to process the fiber, which in turn helps stabilize your blood sugar before you move on to proteins and carbs.

I started eating my vegetables first, and I immediately noticed fewer spikes in my blood sugar. This simple adjustment has become a staple of my eating habits.

2. Eat Your Vegetables, Period

Eating more vegetables has been one of the most impactful changes I’ve made. Vegetables are packed with nutrients and fiber, which help regulate blood sugar and improve digestion. By eating more vegetables, I not only stabilized my blood sugar, but I also felt more energized and satisfied after meals.

It sounds so simple, but it works. And the best part is, you don’t have to make drastic changes to your diet—just adding a few more servings of vegetables each day can have a major positive effect on your health.

3. Pregame with Vegetables Before a Cheat Meal

If I was going to indulge in a “cheat meal” or have something that I knew would spike my blood sugar (like a dessert), I’d make sure to eat some vegetables beforehand. This helped to buffer the impact of the higher-carb, higher-sugar foods. By starting with vegetables, I provided my body with the nutrients it needed before consuming foods that might cause a spike in glucose.

This approach allowed me to enjoy my favorite treats without the guilt or the crash that usually followed. I encourage you to get you copy here: https://amzn.to/4jvIwrX

A Personalized Approach to Nutrition

Through blood sugar testing, I’ve come to realize that nutrition is not a one-size-fits-all approach. Everyone’s body is different, and what works for one person may not work for another. That’s why blood sugar testing is such a powerful tool—it allows you to take a personalized approach to your health.

By tracking your blood sugar, you can see exactly how your body responds to different foods and make adjustments based on that information. This gives you the power to create a diet that supports your unique needs and goals.

How to Get Started

You don’t need a prescription or expensive equipment to start testing your blood sugar. Anyone can purchase a glucometer and begin tracking their glucose levels. It’s an affordable tool that can provide valuable insights into your health. I recommend starting with a basic glucometer, which can be found at most pharmacies or online.

Once you have your glucometer, begin testing your blood sugar at different times of the day and after different meals. Pay attention to the patterns and how different foods affect your blood sugar. Over time, you’ll develop a better understanding of how your body works and what it needs to thrive.

If you are interested in testing your blood sugar, here is the glucometer: https://amzn.to/3EoYDbC – this is the one that I use. You will also need lancets, and you can get them here: https://amzn.to/447JaXP, and the last piece that you will need is testing strips, and you can get those here: https://amzn.to/4iFq0Mt.

Conclusion: Taking Control of Your Health

Blood sugar testing isn’t just for those with diabetes—it’s for anyone who wants to take control of their health and make more informed decisions about what they eat. By understanding the impact that food has on your blood sugar, you can create a personalized nutrition plan that supports your overall well-being.

Small changes, like eating vegetables first or adding more fiber to your meals, can have a huge impact on your health. It’s all about consistency and finding what works best for your body. The power is in your hands—so take control of your health today.

If you’re interested in learning more about blood sugar testing, Glucose Revolution, or any of the other tips that have worked for me, feel free to reach out. I’m always here to share what I’ve learned on my journey, and I hope it can help you too.

Education

April 26, 2025

Understanding Blood Sugar Testing: A Game Changer for My Health Journey

If you’ve been following my journey or read my book, you’re probably familiar with how I lost 115 pounds in 563 days. That accomplishment still feels incredible to me, and the physical and mental transformations I experienced were remarkable. However, as any journey of this magnitude unfolds, there are always surprises—things you didn’t expect or anticipate. As much as losing the weight was a monumental victory, I soon realized that there were other issues arising with my body that I hadn’t considered when I started this transformation.

Today, I want to share some of the challenges I faced during this journey, the solutions I found, and how they led me to collagen supplements and greens, which have had a tremendous impact on my health, hair, skin, and overall well-being.

The Unspoken Side of Weight Loss: What Really Happens to Your Hair, Nails, and Skin

Losing over 100 pounds was one of the most transformative experiences of my life—physically, mentally, and emotionally. The changes to my body shape and size were expected and, in many ways, celebrated.

But what I wasn’t prepared for were the lesser-known side effects—especially the impact it had on my hair, nails, and skin.

Hair Loss After Weight Loss: The Unexpected Reality

I’ve always had thick, full hair, so hair thinning was never something I thought I’d experience. But as the number on the scale dropped, so did the volume of my hair.

At first, I assumed it was stress or temporary shedding, but the thinning persisted. As I dug deeper, I learned that hair loss after significant weight loss is actually quite common—particularly in women and those who experience rapid or dramatic changes in diet. Nutrient deficiencies, shifts in hormones, and reduced caloric intake can all contribute to telogen effluvium, a condition that causes hair to shed more than usual.

Key takeaway: Hair loss is a normal (but frustrating) part of many weight loss journeys, and often a sign that the body is adjusting to a new nutritional baseline.

Brittle Nails and Nutrient Deficiency

I’d always had strong, healthy nails. So when they became brittle, thin, and prone to cracking, it was another curveball I didn’t see coming.

Like with hair, nail health is deeply tied to nutrition. Rapid weight loss can sometimes mean you’re unintentionally missing out on essential nutrients like biotin, protein, iron, and zinc. Without them, nails can weaken and lose their resilience.

Since then, I’ve made a conscious effort to focus on whole foods, supplement wisely, and hydrate more. It’s a slow process, but it helps.

Loose Skin After Weight Loss: The Truth No One Tells You

When you lose 115 pounds, your skin doesn’t just bounce back like a rubber band. I wish it did. In reality, I was left with loose, sagging skin—particularly around my stomach, upper arms, thighs, and more subtly, my eyes, neck, and jawline.

Skin elasticity is influenced by factors like:

Age
Genetics
Hydration
Length of time you were overweight
Speed of weight loss

While I’ve seen improvements through hydration, strength training, and skincare, some areas may always have excess skin—and that’s okay. It’s part of my story.

Finding Confidence Through the Changes

Here’s the honest truth: I’m so proud of the body I’ve worked hard for—but that doesn’t mean it’s always easy. There are days I struggle with the reflection in the mirror or the changes I didn’t expect.

Weight loss is often celebrated, and it should be—but it’s also okay to grieve the side effects, the surprises, and the sacrifices that come with it.

If you’re on your own journey, know this: you’re not alone. Hair thinning, brittle nails, and loose skin are rarely talked about—but they’re real. You can be proud of your progress and still feel overwhelmed. Both can exist at the same time.

Give yourself permission to feel it all. Growth comes with growing pains—literally and emotionally.

Final Thoughts

Weight loss is about more than just a number on the scale—it’s a full-body transformation that touches every part of your life. From the physical changes to the emotional rollercoaster, the journey is real, raw, and incredibly personal.

The more we share these unspoken challenges, the more we normalize them—and empower others to feel seen, supported, and informed.

Seeking Solutions: Consulting My Doctor

After losing a good amount of weight, it was time to find some solutions that would start to address some of the side effects I was experiencing. I reached out to my doctor to get to the bottom of what was happening. My body was going through so many changes, and I needed to understand why these particular issues were arising. I wanted to know what steps I could take to help slow down the hair thinning and how I could strengthen my nails to get them back to their healthier state. I knew the skin was going to be a more difficult process. So, I thought I would start with my hair thinning and my nails.

After discussing everything with my doctor, she recommended I try a supplement called Viviscal. Viviscal is a supplement designed to help combat hair loss. So, I started taking it right away, hopeful that it would help reverse some of the damage. While it did show some improvement, I still felt like I wasn’t getting the results I was truly hoping for regarding my hair. It is an excellent option for hair growth. So if this is something you are struggling with this is a great option and you can find it here: https://amzn.to/3RdpxWF

Realizing the Power of Small Changes

As frustrating as it was not to see immediate results, I reminded myself, as I often do, that real change takes time. I’ve shared with you all before that small, consistent changes over time lead to big, impactful transformations. This approach was a cornerstone of my weight loss success, and I knew I needed to bring that same mindset to my hair, nails, and overall health.

Despite Viviscal helping a bit, I still wasn’t seeing the results I wanted, and I knew I had to explore other options. So, at my next visit when I spoke with my doctor, I asked if there were any other options that could possibly help me. My quest to find a solution led me to something I had heard about but never really paid attention to—collagen.

Collagen: The Game Changer I Didn’t Expect

I had recently heard about the amazing benefits of collagen, particularly when it comes to improving hair, skin, and nail health. Collagen is a protein that our bodies naturally produce, but as we age, we lose the ability to produce it efficiently. This leads to visible signs of aging, like wrinkles, sagging skin, and thinning hair. Collagen plays a crucial role in strengthening hair, nails, and skin, so I decided to do some research to find out if collagen could be the missing piece of my puzzle.

I learned that there are several types of collagen supplements available, and after doing some deep research, I found that marine-based collagen is one of the best types for improving hair, skin, and nails. In liquid form, collagen is more easily absorbed by the body than in powder or pill form, making it an ideal option for me.

Little did I know, a company I already loved and trusted had a collagen supplement that fit my criteria perfectly. After doing my research and confirming that it was a good quality product, I decided to give it a try. I started taking the marine-based liquid collagen about two weeks before my Florida trip with my family, and I made a commitment to stick with it.

Collagen’s Impact: More Than Just Hair and Nails

I didn’t expect the results to be immediate, but as I stayed consistent with taking the collagen every day, I started to notice improvements in my hair and nails. Although it took a little while for my hair to become thicker and my nails to regain their strength, I also experienced some unexpected benefits in other areas of my health.

One of the biggest improvements I noticed was in my digestive system. As I mentioned earlier, my body had been struggling with digestive issues as a result of both the weight loss and some of the medications I had been on. One of the side effects of the medication was digestive distress, and no matter what I did, I couldn’t seem to shake it. I had to take a probiotic, fiber supplements, and a host of other things just to try to manage my digestive issues.

When I started taking the collagen, I didn’t expect it to help with my digestive system, but it was a game changer. The collagen I was taking had added apple cider vinegar and aloe vera, both of which are known to support healthy digestion. Within a few weeks, I noticed that the digestive issues I had been dealing with for so long were significantly reduced.

During our Florida trip, I realized just how much the collagen had improved my digestive health. Typically, after a flight, I’d experience digestive issues for a few days, but this time, I felt different. I told my husband, Gary, that I hadn’t experienced the usual discomfort, and he reminded me that I had started taking collagen just before the trip. It was amazing to see that the consistency was paying off not only in my hair and nails but also in my digestion.

The Continued Benefits of Collagen

To this day, I still take collagen every morning, and I genuinely believe it has made a huge difference in my daily life. The benefits have been tremendous. My hair is thicker, my nails are stronger, and my digestion has improved. While my skin, particularly around my belly, arms, and thighs, still has some loose skin due to the significant weight loss, I feel much better overall.

It’s important to note that no product can work miracles overnight. The results take time, and consistency is key. Collagen has become an essential part of my routine, and I’m so grateful for the positive impact it has had on my health.

If you are interested in trying out the collagen, you can click this link to go to my page: https://www.youniqueproducts.com/ashleyfeldewerd/products/view/US-16304-40

Greens: A One-Stop Shop for Nutrients

Now that I had found a solution for my hair, nails, and digestion, I turned my focus to another aspect of my health—nutrition. For the longest time, I knew I probably wasn’t getting all the vitamins and nutrients I needed, but I wasn’t sure how to fix that. As I’ve mentioned before, I didn’t want to be taking a handful of pills every day. I had already been dealing with digestive issues and taking multiple supplements just to manage those, and I was really tired of the whole process.

After doing some research on greens powders and their benefits, I decided to try a greens supplement to see if it could provide the nutrients I needed without adding more pills to my daily routine. I’ve tried several different greens powders, and I’m still in the process of determining which one works best for me.

It’s been a trial-and-error process, but I’ve found that a good greens powder can provide an easy way to get a broad range of nutrients. I’ve been carefully testing each one, paying attention to how my body responds and how I feel after taking it. Once I’ve narrowed down my favorite green powder, I’ll be sure to share the results with you, along with a detailed review. I am on my third trial right now, I have tried each one for two months. I am a week away from the two-month mark on my third option. Once I have confirmed my favorite, I will share that recommendation with you!

Taking Stock of What Works

One thing I’ve learned throughout this entire process is the importance of taking stock of the supplements and products you’re putting in your body. It’s crucial to evaluate whether what you’re taking is really working and if it’s worth the money. I’ve spent a lot of time testing different products, and I want to make sure that I’m getting the most benefit from whatever I put into my body.

As I wrap up this journey, I can confidently say that collagen and greens have been the two game changers for me. While my skin is still a work in progress (and will probably always be), the improvements I’ve seen in my hair, nails, digestion, and overall well-being have been incredible. My hope is that by sharing my experience, you might be able to find solutions that work for you, too.

Thanks for reading and joining me on this journey. If you have any questions or would like to know more about my experiences with collagen, greens, or anything else, feel free to reach out. I’m happy to help and share what I’ve learned.

Education, Uncategorized

April 15, 2025

The Journey to Better Health: Collagen, Greens, and Finding What Works

Our new Menu Planner is here! Ema and I co-authored a menu planner that is the exact format of what I used. https://amzn.to/4lbY8Cg

Embracing Family, Health, and Organization: A Journey of Balance and Efficiency

If you know me, or even if you just follow my journey from afar, you’re probably aware that my life revolves around the most important people in my world – my husband, our five children, and their significant others. Nothing brings me more joy than spending quality time with my loved ones, and of course, prioritizing our collective health and happiness. But let’s face it: life with a large family can get overwhelming! In fact, sometimes it feels like time slips away so quickly that by mid-week, I’m scrambling to accomplish everything on my to-do list.

Sound familiar? If you’re a parent, or someone who’s ever been responsible for a busy household, you probably understand the constant juggle. From kids’ schedules and family meals to errands, school projects, and everything else that life throws at us, it often seems like there’s never enough time in the day. However, over the years, I’ve found that the key to managing the chaos lies in one simple word: planning.

In this post, I’ll take you through my personal journey of becoming better at planning, share some tools and products I swear by, and dive into how planning and organization have become essential elements of my family’s life. Whether you’re balancing a large family or just trying to keep your own life in order, I hope you’ll find some useful ideas and shortcuts that will help you navigate your day-to-day life with greater ease and joy.

How Becoming Better at Planning Changed Everything

If you’ve been following my journey for a while, you might know that I wasn’t always a “planner.” In fact, I never used to consider myself particularly organized. But as our family grew, I quickly realized that the chaos of daily life was going to need some structure. Not only was it necessary to stay on top of our activities, appointments, and school events, but it became clear that staying organized was key to maintaining my sanity! This has helped me take the chaos out of everyday life and slow down and enjoy the moments. As parents, we are often the ones to make sure that all things are a go and work for our kids, and we miss the little moments. Some friends of ours who also have a big family recently wrote in their Christmas card, “Time is the only thing money can’t buy”. Boy does this hit home!

When we had our first few kids, the number of things to remember was manageable. But once we reached five children, with their extracurricular activities, school projects, doctor’s appointments, and playdates, the calendar started to look more like a jigsaw puzzle! As any parent knows, it’s easy to get lost in the shuffle of life, and before long, you realize that you can’t do it all without a plan.

I’ve always believed that organization isn’t just about keeping things tidy or making lists (though, don’t get me wrong, I do both of those!). It’s about creating systems that allow us to be more efficient with our time. It’s about carving out the space and energy for what truly matters: the moments spent together as a family. This evolution from “winging it” to “planning ahead” has been one of the most transformative aspects of our family life.

The Importance of Being Efficient

As our children grew older and started to have more of their own interests and responsibilities, I knew that efficiency was going to become more important than ever. At one point, we found ourselves in a constant rush, running from one event to the next without much breathing room. I knew something had to change. We needed a strategy to make our daily routines run more smoothly, so that we could not only keep up with the busy pace of life but also actually enjoy the things we love doing together.

Efficiency isn’t just about saving time—it’s about using time wisely. The more I embraced efficiency, the more I was able to create space for fun, relaxation, and meaningful moments with my loved ones. In the past, I might have looked at a busy day and felt overwhelmed. Now, I can look at a packed schedule and think, “We’ve got this!” because we have the tools and systems in place to handle everything.

This drive for efficiency has also taken on a new level of importance through my health journey in the last couple of years. As anyone who has ever faced health challenges knows, maintaining your well-being requires careful planning. Whether it’s preparing healthy meals, taking time for self-care, or staying on top of doctor’s appointments, health doesn’t just happen—it needs to be prioritized. I’ll share more about how I integrate health-conscious choices into my family’s routine later, but for now, I want to dive into the tools and products that have helped me along the way.

Tools and Products That Help Keep Us on Track

One of the most satisfying things about planning and organizing is finding tools that actually make a difference. Over the years, we’ve discovered several products and solutions that have become absolute game-changers for us. From cleaning supplies to food prep tools, here’s a list of some of the products I swear by in our daily lives:

1. Meal Prep and Planning Tools

Meal planning is essential for a large family like ours, and having the right tools makes all the difference. I’ve found that prepping meals ahead of time not only saves us money but also reduces stress during the week.

Meal Planning Template: There are so many meal planning options out there, but I’ve found that if I stay consistent with what works for us, I have more success. Ema and I worked together to create a meal planner that you can use to plan your meals for the week. This is the exact template that I used to plan our meals over the last couple of years while I was on my journey to a healthier lifestyle and how I lost 115 pounds. It is available here: https://amzn.to/4j7DRM4
Reusable Meal Prep Containers: These containers are a game-changer when it comes to storing prepped meals. I love the ones with separate compartments for different foods because they make packing lunches and snacks so much easier. Plus, they’re eco-friendly and help reduce waste. Here is my recommendation for amazing containers that help us have food ready to go: https://amzn.to/3QRwZXa
Pressure Cooker: If you haven’t jumped on the Pressure Cooker bandwagon yet, you’re missing out! This magical kitchen tool can cook meals in a fraction of the time it would take on the stove or in the oven. From soups and stews to rice and even desserts, this is one appliance that gets a lot of use in our home. The best use I have found for mine, which is a time saver, is boiling hard-boiled eggs. AMAZING for this! I know pressure cookers can sound scary, but I promise, they are easy to use. My family needs a large-sized one that you can find here: https://amzn.to/3RdY9YF, and if you have a normal-sized family and don’t need such a large one, here is a great option: https://amzn.to/42hFfWV

2. Cleaning and Organization Products

A clean home is essential for maintaining order, especially when you’ve got a busy family running in and out. But cleaning doesn’t have to be a huge time-suck. I’ve found several products that make the process faster and more efficient. I find that if I clean throughout the week instead of trying to do it on the weekend, then I actually get to enjoy my weekend instead of spending an entire day cleaning. I usually vacuum, clean our wood floors, and try to keep up with laundry during the week. Then on Friday I clean all the bathrooms. By breaking in down, it isn’t so much at one time. I try to be consistent, our house stays pretty clean, and then when the weekend comes, we are ready to enjoy!

Robot Vacuum: If you don’t own a robot vacuum yet, I highly recommend investing in one. Our robot vacuum runs a couple of times a week and keeps our floors looking spotless without me having to lift a finger. It’s perfect for a family home where dust and crumbs seem to appear out of nowhere. This is my favorite of the three that I have owned: https://amzn.to/43uuPEz
Wet/Dry Vacuum: If there was one household tool that I could not live without, it would be this amazing wet/dry vacuum cleaner! If you haven’t seen the Tineco vacuum, you are missing out. Some friends of ours had one, and they are a bit expensive, although they do go on sale often, and it happens to be right now! Let me just say, if you are a mom, you need this without a doubt. It vacuums and scrubs all at the same time and does a fantastic job! I mean, I used to do a good scrub every month to two months. Now I clean our floors weekly. I love this vacuum! You can get yours here: https://amzn.to/4c9f8og
Cordless Vacuum: This vacuum is the catch-all in between my robot vacuum and my wet/dry vacuum. This one is great for everything in between, steps, rugs, and the quick tidy ups when you don’t need to scrub your floor. For the sawdust or straw that my family tracks in when they are done working for the day. You can find the one that I use every day and love here: https://amzn.to/3FLa0ux

3. Time-Saving Tips

Technology has been a huge ally in helping us stay organized. From family calendars to to-do lists, here are some of the tools we use:

Shared Calendar Apps: I can’t stress enough how essential it is to have a shared family calendar. With everyone’s activities and appointments in one place, there’s less room for confusion and missed events. We use a digital calendar so everyone can add their events and tasks. Our favorite app that we use is the Cozi App, we use the lists on there as well for groceries and to-do lists. Each of uses our own color and everything goes on it. That way we all know where we have to be and when, and honestly, some days, it helps me know where everyone is; they are hard to keep track of some days.
Grocery Pick Up Orders: Online grocery shopping has been a lifesaver. It saves me time and energy by allowing me to quickly order what we need without having to spend an hour walking through the store. It also makes me spend time planning to know what we need instead of just buying what I think as I am walking through the store. Life Hack: You can add a different pick-up person, if you live close to me, give your teenager some money for Caribou, and send them. I love not having to go to the grocery store, and my kids love driving and of course the Caribou!
Time Management: This might seem like a no-brainer. But if I am taking the kids to the ortho for their appointments, or I am going to have downtime at a volleyball tournament, or if I am going to an appointment. The examples are endless, but I use this time to plan. I will make sure that no matter what I am doing throughout my week that I take the time to lay out our upcoming week. I will always have a planner and a notebook with me. This way, instead of mindlessly scrolling on my phone, I am getting organized and planning to be prepared. I recently found this planner that I have ready by Sunday night of each week: https://amzn.to/4j5CA8f. This is the perfect size notebook, and I always have one close. Not too big, but the perfect size to make my “lists”: https://amzn.to/4iIwMBL and my sister recently recommended these pencils, and I love them! https://amzn.to/4c8EyTb

Conclusion: Finding Balance and Enjoying the Journey

Life with a large family is always going to be busy. But with the right tools, planning, and mindset, it’s possible to juggle everything without losing your sanity. By embracing efficiency and finding shortcuts that work for us, we’ve been able to spend more time doing what we love: being together, focusing on our health, and enjoying each other’s company.

I hope this list of products and strategies has inspired you to find your own solutions to life’s chaos. Whether you’re organizing your home, improving your health, or simply trying to make more time for the people who matter most, there’s always room for a little extra planning and a lot of love. Here’s to a balanced, happy, and organized life with the ones we hold dear.

Uncategorized

March 28, 2025

A few of My Favorite Things

The Power of Preparation: Key to Weight Loss and a Healthier Lifestyle

When it comes to weight loss and living a healthier lifestyle, there’s one thing I cannot stress enough: preparation is the key to success. Looking back on my own journey, I can confidently say that planning ahead made all the difference. It’s what kept me on track with my nutrition and prevented me from sabotaging my progress. Without preparation, I’d often find myself falling into the trap of convenience, grabbing whatever was easy instead of staying true to my healthy eating goals. This was a habit that I knew needed to change if I would going to stay on track and meet my goals.

So often, we think of weight loss as a series of strict rules or fad diets, but it’s so much more about consistency and preparation. It’s about setting yourself up for success, and the one thing I’ve learned is that a little bit of effort upfront pays off in the long run. I’ve found that preparation is not just about food, but about planning out my whole week—meal planning, organizing my day-to-day schedule, and making sure that everything I need is already in place.

But what does “preparation” actually look like? Well, it’s going to look a little different for everyone, but let me walk you through what it looks like for me—and how it’s still a vital part of my routine today.

Small Changes, Big Results

You’ve probably heard me mention before—whether on social media or in past blog posts—that small changes over time lead to big results. Those small changes eventually become habits that seamlessly integrate into your life. They no longer feel like something extra you have to do, but part of your new lifestyle. It’s not about making drastic, overwhelming changes, but about making small, sustainable shifts that lead to long-term success.

And that’s exactly how preparation fits into my lifestyle. It helps me create habits that make healthy living effortless. Preparing for the week ahead isn’t an overwhelming task—it’s something I now look forward to because it helps me stay focused on my goals and frees up my mental space throughout the week.

Efficient Meal Planning and Grocery Shopping: How I Stay Ahead of the Game

Meal planning and grocery shopping are often seen as chores, but when done thoughtfully and strategically, they can make all the difference in staying on top of your healthy eating goals. For me, these tasks have become part of my weekly routine, and I’ve developed a system that keeps me organized and efficient, ultimately saving me time, money, and energy. Over time, I’ve realized that it’s not just about what you buy, but also about how you plan and prep ahead of time.

I want to share with you how I approach grocery shopping and meal prep, specifically how I use Thursday, Friday, and Sunday as key days in my planning process. By using these days strategically, I make sure that I’m always prepared to cook healthy meals for my family and avoid unnecessary stress during the week.

Thursday: Stock Take and Pre-Planning

While many people associate grocery shopping with the weekend, I’ve found that Thursday is a great day to start the process. On Thursday evenings, I make it a habit to take stock of what we already have in the fridge, freezer, and pantry. It’s a simple yet essential task because it gives me a clear understanding of what I have on hand and what I need to pick up when I head to the store later in the week.

Before I even think about placing an order for groceries, I look at what proteins we have available, whether it’s chicken, fish, beef, or any leftovers from the previous week. I also consider which fruits and vegetables we still have in stock and which ones I want to incorporate into our meals. This helps me avoid buying things I already have, which cuts down on food waste and helps me make use of what’s already in the house.

After reviewing what we have, I check the freezer and pantry for additional items we could use up. For example, I might find frozen veggies, frozen chicken breasts, or a jar of pasta sauce I forgot about. By figuring out what I already have, I can plan meals that use up those items, saving us from throwing food away and preventing any unnecessary grocery runs.

Friday: Grocery Pickup

Once I’ve taken stock of what we have, I plan my grocery pickup for Friday. Whether it’s a trip to Walmart, Sam’s Club, or my favorite local store, I usually pick up the remaining items I need when I’m running errands on Friday. By Friday, I’ve already created a grocery list based on what I still need to round out our meals for the week. This makes the actual shopping process quick and efficient because I know exactly what to buy.

The key here is that I try to get everything done on Friday, so by the time the weekend arrives, I can focus on other things and avoid running around at the last minute. Sometimes, if my schedule doesn’t allow me to make the grocery run on Friday, I’ll do it on Saturday, but I always make sure that the shopping is done before Sunday rolls around.

This way, I’ve got everything I need to make a week’s worth of healthy meals, and I don’t find myself scrambling to make meals last minute or resorting to unhealthy fast food options.

Most weeks I use Sam’s Club or Walmart pick up to save me time and not actually have to go into the store, this is a big time saver for me!

Sunday: Meal Prep and Finalizing the Week’s Plan

Now, we get to my favorite part—meal prep! By Sunday, I have all my groceries in hand and the meals I want to prepare already in mind. I sit down with my planner and map out each day of the week, deciding which meal I’ll cook on which day. This is when I really get into the details of meal planning.

Sunday is all about finalizing the plan and preparing for the week ahead. I’ve found that sitting down and planning specifically which meals we’ll have on which day helps me feel more organized and ensures that I’m utilizing all the groceries I’ve purchased. Whether it’s using up leftover chicken from Thursday or incorporating fresh veggies into a stir-fry on Sunday, I make sure that every meal has a purpose. This is also when I think about my family’s schedule and what nights I’ll have time to cook, and which nights might require quicker meals or leftovers.

What I love about this system is that I’ve already considered how to use what we already have in the house before adding new ingredients. By using up ingredients from the fridge or freezer, I can make sure nothing goes to waste. This planning also helps me stretch our groceries longer, saving money and reducing food waste. For example, if I have extra veggies left from a stir-fry, I might add them to a salad for lunch the next day, or roast them to go with dinner later in the week.

The Importance of Flexibility

One of the key things I’ve learned is the importance of flexibility. While I try to stick to the meals I plan, I also understand that life happens—plans change, and sometimes a meal doesn’t go as expected. That’s why I always try to keep a few quick meal options on hand, like our frozen venison hotdogs, and smoked sausage or if you are in our area – Pep’s Ribs or their frozen shredded pork are all quick and easy proteins. Frozen veggies that you can steam quickly are also a lifesaver when you need something quick when plans change.

For instance, if I had planned to make a chicken stir-fry on a particularly busy night, but something comes up, I can easily swap it for a quick salad or any combination of the options that I listed above. The key is that I’m always prepared with options that don’t require a lot of effort or time, so I don’t find myself turning to unhealthy takeout options out of convenience.

The Benefits of This Routine

Over time, this system of organizing my grocery shopping and meal prep has helped me streamline my week and make healthy eating a lot easier. By setting aside time on Thursday to review what I have, planning the grocery pickup for Friday, and doing the actual meal prep on Sunday, I’ve created a routine that takes the guesswork out of eating healthy.

One of the most significant benefits of this routine is the amount of money it saves. By using up what I already have and avoiding unnecessary trips to the store, I keep my grocery bills lower. I’ve also found that I waste far less food, which helps us save even more in the long run.

Additionally, having everything prepared in advance means that I’m never scrambling to figure out what to make for dinner at the last minute. I’ve already done the work, so when dinnertime arrives, all I have to do is follow the plan and cook.

Conclusion: A Simple Strategy for Healthy Living

In the end, meal planning and grocery shopping don’t have to be overwhelming or time-consuming. By breaking these tasks into manageable chunks and setting aside specific days to take care of each step, I’ve created a system that works for me and my family.

If you’re looking for a way to save time, reduce stress, and make healthier choices, try implementing this simple routine:

Thursday: Take stock of what you already have in the pantry, fridge, and freezer. Decide what you can use up and what you still need.
Friday: Do your grocery shopping or pickup, ensuring you have everything for the week ahead.
Sunday: Plan your meals in detail and do your prep for the week.

This approach not only keeps me organized but also helps me save money and reduce food waste. It’s a system that’s allowed me to stay on track with my health and fitness goals while keeping meal planning as simple as possible.

What are your strategies for meal planning and grocery shopping? I’d love to hear how you stay organized during the week and make sure healthy meals are always within reach. Let me know in the comments below!

Sunday: My Weekly Prep Day

Preparation doesn’t mean spending hours in the kitchen or slaving away at the grocery store. It’s about investing a little time upfront so that when the week gets busy, I don’t have to worry about falling off track with my nutrition. I usually dedicate some time on Sundays to preparing for the week ahead. This day has become my designated “prep day,” and it’s now a non-negotiable part of my routine.

I’ll start by sitting down with my planner to map out our family’s schedule. It’s not just about meal planning—it’s about getting a clear picture of what the week will look like. I look at what’s coming up during the week when I’ll have time to cook, and when I’ll need quick, grab-and-go meals. I also plan out when I’ll go grocery shopping and when I’ll do food prep. This initial planning helps me stay organized and ensures that I’ll have everything I need when it’s time to eat. It also allows me to plan for busy days when I know I won’t have time to cook, so I can prepare ahead of time for those situations.

Batch Cooking and Meal Prep

One strategy I’ve found particularly helpful is batch cooking—making meals that I can cook once and eat twice (or more). For example, if I know we’re having a meal that makes great leftovers, I’ll cook double the amount so we can enjoy it later in the week. Sometimes, I’ll even repurpose ingredients. For instance, I might cook chicken on Sunday that we can use in salads, wraps, sandwiches, and other dishes throughout the week. This way, I’m using the same protein for multiple meals, which saves me time and effort.

Bonus Hack: I use a pressure cooker to cook hard-boiled eggs to perfection. They cook perfectly and peel like a dream! I also cook chicken breasts and other proteins in my pressure cooker – we love that the chicken stays moist and I can do some much at one time. I have this pressure cooker: https://amzn.to/4ixALAF

I’ve also found that batch cooking saves money in the long run. By buying ingredients in bulk and preparing meals in larger quantities, I avoid the need for eating out or last-minute grocery runs, both of which can quickly add up. The time investment is also minimal—what could take an hour or more to prepare fresh each night can be done in bulk in one sitting. For me, this strategy means I have the flexibility to enjoy wholesome meals even when time is tight.

Another great thing about batch cooking is that it reduces food waste. If you’re only cooking what you need each night, it’s easy to forget about leftovers or have extra food spoil in the fridge. When I cook in batches, I can use every ingredient efficiently, and I always have healthy meals available to grab when I’m in a rush.

Meal Planning Tools I Love

I’ve also found that having the right tools for meal planning makes all the difference. I recently came across a planner that I absolutely love for organizing my weekly schedule. This planner is great for managing our family’s activities, to-do lists, and meal planning. While this planner isn’t specifically designed for meal prep, it helps me stay on top of everything else in life, leaving me with more mental space for meal planning. Here is the link: https://amzn.to/4iaERyY

In addition to that, I use a notebook with a template that I follow each week to organize my meals. This helps me visualize our meals for the week and make sure I’m balancing different food groups. The planner serves as my overall weekly guide, while the notebook helps me get into the nitty-gritty details of food prep.

And here’s an exciting announcement: My daughter, Ema, and I are working on a planner specifically for meal prep that we hope to publish on Amazon soon. This planner will contain the exact templates I’ve used over the years to prepare for the week ahead. It’s a tool that will allow anyone to organize their meals in a way that works for their lifestyle—whether you’re cooking for one or a whole family. Stay tuned for an upcoming blog post where I’ll share more about this product, hopefully in the next couple of weeks!

Preparing Ingredients for the Week

Once I’ve figured out what meals we’ll have, I think through what ingredients need to be prepped. That way, everything is ready when we need it. For example, this week I’m thawing chicken to cook for dinner tonight. I’ll season it with some avocado oil and whatever spices I feel like using. Sometimes, I’ll add a little ranch dressing and Parmesan cheese before baking it for a twist. This chicken will be used in salads, wraps, sandwiches, or just eaten on its own throughout the week.

I also try to keep the prep simple and easy. I don’t want to overwhelm myself with complicated recipes—especially on busy days. Instead, I stick with simple, wholesome ingredients that can be repurposed throughout the week. That might mean cooking a bigger batch of rice that I can serve with different proteins and veggies, or roasting a variety of vegetables to have on hand for quick side dishes.

Another key preparation tip is making sure I always have veggies on hand. I love having a variety of options, so I mix things up to keep it interesting. I’ll use veggie steamers when I’m in a rush, roast vegetables throughout the week, or enjoy fresh veggies with some ranch dip for a quick snack. Having a variety of veggies on hand helps me stay on track and ensures that I’m getting in my daily servings.

The Takeaway: Set Yourself Up for Success

In the end, preparation is what keeps me on the path to success. It’s about being intentional with your time and your meals so that when life gets busy, you don’t have to rely on unhealthy options. Instead, you’ll have healthy meals and snacks at your fingertips, making it easier to stay committed to your goals.

So, if you’re looking to improve your eating habits, start by planning ahead. Whether it’s setting aside time on Sundays to prep, batch cooking meals, or finding tools to help organize your schedule, these small acts of preparation will go a long way in helping you live a healthier, more balanced life.

Remember, health isn’t about perfection—it’s about consistency. Preparation allows you to make consistent choices without feeling overwhelmed or deprived. It’s about making smart decisions that fit into your lifestyle and make it easier for you to achieve your goals.

Let me know in the comments how you prepare for your week, or share any tips you’ve found helpful along the way. I’d love to hear from you!

Stay tuned for more updates on our upcoming meal prep planner. It’s going to be a game-changer!

Education

March 9, 2025

Preparation is Key

The Balanced Plate Method: A Simple Approach to Managing Type 2 Diabetes and Weight Loss

After receiving my diagnosis of type 2 diabetes, it didn’t take long to realize how crucial nutrition was in managing my condition and achieving my weight loss goals. In fact, I quickly learned that understanding what to eat was just as important as the foods I was eating. This might sound simple, especially when we think back to our childhood days when we learned about healthy eating, but as an adult, it can feel overwhelming.

This blog post is all about the Balanced Plate Method—the approach I used to simplify my nutrition and make it easier to stick to my diabetes management plan. Whether you’re newly diagnosed or looking to improve your eating habits, this method can help you stay on track and feel confident in your food choices.

The Balanced Plate Method: What is It?

When I left the doctor’s office after my diagnosis, I met with a nutritionist and a diabetes nurse, and then went to the pharmacy to pick up my medications. As I walked into my home, I made a commitment to myself: I’m going to tackle this head-on. One of the first things my nutritionist taught me was the Balanced Plate Method, and it immediately helped simplify the process of eating healthier.

The principle is simple: divide your plate into three sections:

Half of your plate should be filled with vegetables
A quarter should be protein
A quarter should be carbohydrates

By focusing on this method, I didn’t have to overthink every meal. Whether I was very hungry or just a little bit, I kept the balance consistent. If I felt hungrier, I would make my plate slightly bigger, but I would always make sure to stick to the same proportions.

Here is a link to some containers that are very useful to help you plan out and stick to the portions of the balanced plate: https://amzn.to/4btpVJQ

Carb Counting and Portion Control

Once I started following the Balanced Plate Method, I took things a step further and spent some time counting carbs. This was especially helpful early on, as it gave me a better understanding of what a balanced meal should look like. I used carb counting to identify the healthiest options for each section of my plate.

For the vegetable portion, I focused on non-starchy vegetables—these are packed with fiber and nutrients without raising blood sugar levels. For protein, I stuck to lean sources like chicken, beef, pork, and fish, while choosing healthier carbohydrates like sweet potatoes, rice, or berries.

I aimed for about 30-45 grams of carbs per meal and kept my snacks between 0-15 grams of carbs. I also made sure to stick to a list of foods I could eat to help me stay on track. At first, I kept things very simple—protein, veggies, and carbs—so I could really understand how these foods affected my body and blood sugar levels.

Understanding How Food Affects Your Body

One of the most important lessons I learned was how different foods made me feel. In the beginning, I chose simple, clean meals and repeated them for a few weeks. This helped me establish a baseline and see how my body responded. Over time, I added variety to my meals by experimenting with new food combinations. Tracking how I felt after meals became a game-changer. I paid close attention to how my blood sugar responded and, more importantly, how my body felt—whether I felt energized, sluggish, or satisfied.

A Focus on Vegetables First

Another crucial step in my journey was eating vegetables first. By eating the fiber-rich vegetables first, my body had time to digest and absorb the nutrients before moving on to the protein and carbs. This really helped stabilize my blood sugar levels and improved how I felt after meals. If I got full before finishing everything on my plate, I knew I had already eaten my vegetables and protein. The carbs would often be the last thing I left behind, which helped me stay within my carb goals.

Keep it Simple and Build from There

If you’re just starting out, don’t overcomplicate things. Begin with meals you know and love, then gradually swap out ingredients to experiment with new combinations. As you become more comfortable, you can build on your meals and find what works best for you.

Hydration and Beverage Choices

When it came to beverages, I stuck with water for the most part. I also found a few sparkling water options, like Bubblr or Fresca, to add flavor without the sugar. Having a good water bottle was essential, as it made it easier for me to track how much water I was drinking throughout the day. Staying hydrated played a key role in how I felt and helped me avoid unnecessary cravings.

Here is my latest favorite water bottle, https://amzn.to/3QI5kb4 if you are a traveler, here is a great option for when you need to fit a water bottle in the end of your carry-on. https://amzn.to/43h64LU

Changing My Perspective on Food

One of the most impactful shifts I made was in how I viewed food. Instead of focusing on what I couldn’t eat, I started focusing on what I could eat. This mental shift was a game-changer! I stopped feeling deprived and began to appreciate the nourishing foods I could enjoy. The more success I had and the better I felt, the easier it became to stick with my new eating habits.

Meal Prep: A Key to Success

One of the most important tools in my journey was meal prep. I invested in some good containers and made a habit of preparing my meals on weekends. This helped me visualize and plan my meals for the week ahead, ensuring I always had balanced meals ready to go. Meal prepping removed a lot of the stress during the week, as I never had to worry about what to eat. Plus, it made it easier to stick to my vegetable portion and keep my meals balanced.

Conclusion: Stay Consistent and Be Patient

Adopting the Balanced Plate Method wasn’t a quick fix, but over time it helped me establish a sustainable way of eating that worked for my body. With each step, I learned more about my own nutritional needs and how to feel my best. If you’re just starting this journey, keep it simple, stay consistent, and be patient with yourself. By sticking to the basics, focusing on the foods that nourish your body, and planning ahead, you’ll start to see the positive changes that make it all worth it.

Take control of your health, one plate at a time!

Uncategorized

March 5, 2025

This is what your plate should look like for each meal!

The Balanced Plate Method

The Diagnosis – The Day My Life Changed

On December 13th, 2022, I went in for my regular physical, completely unaware that this routine appointment would change my life forever. It was on this day that I received the news: I had been diagnosed with Type 2 Diabetes. If you take a look at the image included in this post, you’ll see just how much this moment marked a turning point for me. It was the answer to many unspoken prayers and, more importantly, the catalyst for a major shift in my health and my approach to life.

My Journey with Type 2 Diabetes: A Life-Changing Appointment

I will never forget the day my routine annual physical turned into something that would completely change the course of my health journey. What started as a typical check-up quickly led to a diagnosis that would alter my lifestyle forever – Type 2 Diabetes.

As I sat down with my doctor, we discussed the next steps in managing this new reality. She recommended several changes that would have a profound impact on my life. I can’t stress enough how important it is to have a doctor you trust, someone who is not only knowledgeable but also genuinely invested in your well-being. That day, I felt incredibly blessed to be working with a doctor who encouraged me to take action, to listen to my body, and to make adjustments when necessary. Her supportive approach gave me the strength to face what was ahead.

That day, I left with a prescription for Mounjaro, a medication that would help control my A1c and assist in managing my diabetes. I also had the opportunity to meet with a nutritionist who introduced me to the “Balanced Plate” method, a strategy designed to keep my nutrition in check. I also met with a diabetes nurse who taught me how and when to check my blood sugar levels.

As you can imagine, it was a lot to take in all at once. But for the first time, I felt like I had the tools I needed to take control of my health. I was ready to find a path forward.

On my drive home, I distinctly remember having a moment of clarity. I told myself, “I am not going to let this be something in my life that disrupts everything. I will find a way to make this part of my normal routine.” I made a promise to myself to manage my diabetes in a way that didn’t interfere with our daily lives. I knew that I needed to get a handle on it now to prevent long-term health issues down the road.

We all know that staying healthy is key to living a long, fulfilling life. The thought of future complications was a strong motivator. If I didn’t take action now, I worried about the point where it would no longer be something I could control. I had to make a change, and I had to do it soon.

Now, while Type 2 Diabetes will always be a part of my life, it’s no longer something I fear or feel overwhelmed by. I’ve come to see it as a catalyst for positive change. It’s a condition that forced me to rethink my approach to nutrition, one that has taught me more about my body than I ever knew before.

Living with Type 2 Diabetes has challenged me, but it’s also empowered me. I am no longer afraid. I am focused on making changes that allow me to live my life to the fullest while managing my health. This journey has been a powerful reminder that with the right support and mindset, you can face even the toughest challenges head-on.

If you’re facing something similar, remember: You are not alone. There is always a way forward, and with the right tools and support, you can take control of your health.

Starting My Health Journey: Small Changes, Big Impact

As we move forward on this journey together, my hope is that you can take away small pieces of information that resonate with you and find ways to incorporate them into your own life. My goal is to help you discover new ways to make changes that can improve your health and well-being.

Interestingly, many of the changes I made to my lifestyle weren’t solely about managing my Type 2 Diabetes. The steps I took are things that anyone can implement to improve their health in a way that works for them. You see, while my focus was initially on managing my diabetes, those changes had a profound impact in other areas of my health as well.

For example, I lost 115 pounds—an achievement you can see in the graph below. But the changes didn’t stop there. Along with weight loss, my blood pressure improved, which, while never an issue for me, was a positive change. My good cholesterol increased, and my bad cholesterol decreased. Even though I didn’t have issues with these numbers before, they improved simply by focusing on my overall health.

These changes show how impactful it can be to take control of your health: getting the right nutrition, staying active, and truly listening to your body. It’s not just about managing one condition—it’s about improving your entire well-being.

When I got home and started processing all the information I had gathered, one thought kept popping into my head: for these changes to last, they had to be small, sustainable, and seamlessly integrated into my life. It couldn’t just be another diet, a fad, or a temporary fix. I needed a lifestyle change that I could maintain.

So, I focused on two key areas:

Testing my blood sugar regularly
Implementing the Balance Plate method

Testing my blood sugar became a crucial tool in understanding how my body was responding—not just to the medication I was taking, but also to the food and drinks I consumed. It was a real eye-opener, showing me how my blood sugar levels fluctuated based on what I ate. Over time, I cleaned up my diet, identifying the foods that worked for me and those that didn’t.

Once I was on the medication for a few weeks, and after experimenting with my diet, I started eating more consistent meals. I slowly made adjustments, gradually changing my routine. In my next post, I’ll dive deeper into blood sugar testing, sharing examples of what I ate, how it impacted my levels, and the foods I learned to embrace—and those I chose to avoid to better manage my blood sugar with both diet and medication.

The Balance Plate method is a simple concept that has made a huge difference. It may sound familiar because it’s something we were all taught in kindergarten: how to balance our plate with the right proportions of vegetables, protein, and carbs. But as we grow older, we often lose sight of how important proper nutrition is—especially when we’re bombarded with different weight loss programs, pills, and supplements.

Honestly, if I had focused on the Balance Plate method earlier in my life, it would’ve made a huge difference in my health. Here’s how it works: half of your plate should be vegetables, a quarter should be protein, and the remaining quarter should be carbohydrates. No matter how big or small your plate is, as long as you maintain this balance, your body will receive the right fuel it needs.

In the coming weeks, I’ll dive deeper into the Balance Plate method and share more tips. But for now, these two changes—regular blood sugar testing and the Balance Plate method—have been essential in helping me continue my journey toward better health.

The Importance of Nutrition: Why It’s Key to Overall Health, With or Without Diabetes

You might be reading this and thinking, “I’m not diabetic, so this doesn’t really apply to me.” But let me tell you, whether you have diabetes or not, proper nutrition is crucial for overall health. It’s something that affects all of us, regardless of whether we’re managing a specific condition or just trying to maintain our well-being.

When I was first diagnosed with Type 2 Diabetes, I thought the key to managing it was simply focusing on controlling my blood sugar. However, what I quickly learned was that proper nutrition was not just a “diabetes solution”—it’s the foundation of a healthy lifestyle for everyone. Regardless of your health status, taking care of your body with the right foods has an immense impact on your energy, mental clarity, mood, and long-term well-being.

One of the most eye-opening experiences for me was testing my blood sugar regularly. I thought it was just something that people with diabetes did. But over time, I began to realize that testing my blood sugar gave me a much deeper understanding of how my body was responding to the food I was eating—and how it was impacting my overall health. It wasn’t just about the food choices I made in relation to my diabetes; it was about learning which foods truly worked best for my body. This can be a useful tool even if you aren’t diabetic. Glucometers are very inexpensive, and anyone can but them and use them as a tool to learn more about how your body is working. I have a friend who uses this to figure out if there are certain foods that just don’t work well for her. She has used this as a way to fine-tune her nutrition. Information is power, power to know how to make the right change for you.

Through this process, I became more in tune with how different foods made me feel, both physically and mentally. For example, some foods left me feeling energized and satisfied, while others made me sluggish or caused discomfort. It wasn’t just about blood sugar levels—it was about listening to my body’s response to food. This is something I believe everyone should be more conscious of.

The reality is, what we eat affects us on a much deeper level than just calories or macros. We are constantly fueling our bodies with the food we choose, and the right fuel can make a world of difference in how we feel every day. As I continued to test my blood sugar, I found that certain foods helped stabilize my levels, giving me steady energy throughout the day. On the other hand, I noticed that when I consumed sugary or highly processed foods, my energy would spike and crash, leaving me feeling tired and irritable.

But it wasn’t just about the immediate physical effects. I also started paying attention to how different foods impacted my mood, my focus, and my mental clarity. I realized that I felt more alert and productive when I focused on whole, nutritious foods—vegetables, lean proteins, healthy fats, and complex carbs—compared to when I indulged in overly processed, sugary snacks.

This kind of awareness can be life-changing. By listening to my body and understanding how my blood sugar reacted to different foods, I was able to make better food choices that worked with my body, not against it. I’m not saying that I’m perfect, or that I don’t indulge in treats every now and then. But the key takeaway here is that nutrition isn’t just about maintaining a healthy weight or managing a condition—it’s about feeling your best and truly understanding how the foods you eat influence your body.

Now, I don’t want to just focus on the negative aspects of food. What I found through testing my blood sugar was that there were so many positive, nourishing foods that made me feel incredible. By embracing a diet focused on whole, unprocessed foods, I not only stabilized my blood sugar but also improved my energy levels, my mood, and my overall sense of well-being. I began to realize that good nutrition is something everyone should prioritize, regardless of whether they have a chronic condition or not.

Taking the time to understand how food affects your body is something I think everyone should do. Whether you have diabetes or not, becoming more mindful of how food makes you feel can lead to better choices and a healthier lifestyle. It’s easy to overlook the power of proper nutrition, especially in today’s world where convenience often takes precedence. But by paying attention to the foods you eat and how they make you feel, you can start to take control of your health in a meaningful way.

So, while my journey with Type 2 Diabetes has taught me many lessons, one of the most valuable is this: nutrition isn’t just about managing a health condition—it’s the foundation of a healthier, more vibrant life. And no matter where you are on your health journey, I encourage you to start paying closer attention to how different foods affect your body. It could be the key to feeling better, living healthier, and achieving long-term wellness—whether you’re managing a condition or simply trying to live your best life.

I’m excited to share more of this journey with you and to keep discovering how small changes can make a big impact!

I challenge you to think of one change that you can make to improve your health. It might be going on a walk, eating vegetables at every meal, or choosing water instead of a pop, it can be just once or a lasting change. How can you make one small change today to start a big change in your future?

Education

February 28, 2025

The Beginning

Join me as I take you along on my two-year journey to weight loss and finding a new healthy lifestyle. This journey not only helped me lose 115.2 pounds in 563 days but has also helped me control my Type II Diabetes and live a healthier, happier lifestyle!

I will blog weekly and post on Facebook and Instagram throughout the week. My blog will take a deep dive into each section of my book to give you all the details of how I embraced my new lifestyle and how I made small adjustments throughout my journey that led to big changes. I will share details about how I learned to eat for my body, and how you can too! I will give you tips and share what worked for me and some recipes.

I will also share my favorite products that I have found and tested over the last two years that I use daily to maintain my new lifestyle and manage the side effects of my medication.

If you would like a copy of my book, it is available in paperback format and digital format on Amazon. You can also read it for free for a limited time on Kindle Unlimited.

You can get your copy by following this link: https://a.co/d/5YdAlCw

Book

February 24, 2025

Transforming You Life – Weight Loss and Wellness with Type II Diabetes

What is Type 2 Diabetes?

Type 2 diabetes is a chronic condition that affects how your body metabolizes sugar (glucose). It’s the most common form of diabetes, with millions of people worldwide living with it. Understanding what type 2 diabetes is and how it impacts your body can help you better manage or prevent the condition.

How Type 2 Diabetes Develops

At the core of type 2 diabetes is insulin resistance. Insulin is a hormone produced by the pancreas that helps your body use glucose for energy. In a healthy individual, insulin helps cells absorb glucose from the bloodstream. However, in people with type 2 diabetes, the body’s cells become resistant to insulin, meaning they don’t respond to it as effectively.

To compensate, the pancreas produces more insulin, but over time, the pancreas may struggle to keep up with the demand, leading to high levels of glucose in the blood. This condition is known as hyperglycemia, which, if left uncontrolled, can lead to serious complications.

Risk Factors for Type 2 Diabetes

Several factors can increase your risk of developing type 2 diabetes:

Genetics: Family history plays a significant role. If you have a close relative with type 2 diabetes, your chances of developing it are higher.
Age: Type 2 diabetes is more common in people over 45, although it’s becoming increasingly prevalent in younger populations, including children and teenagers.
Obesity: Excess weight, especially around the abdomen, is one of the leading risk factors for type 2 diabetes. Fat cells can contribute to insulin resistance, making it harder for your body to manage blood sugar.
Sedentary Lifestyle: Lack of physical activity can contribute to weight gain and insulin resistance, making it harder for your body to regulate blood sugar.
Diet: A diet high in processed foods, sugary beverages, and unhealthy fats can increase the risk of developing type 2 diabetes.
Ethnicity: People of African American, Hispanic, Native American, and Asian American descent are at a higher risk.

Symptoms of Type 2 Diabetes

The symptoms of type 2 diabetes can develop slowly over time, and some people may not notice them until the condition becomes more severe. Common symptoms include:

Increased thirst
Frequent urination
Fatigue
Blurred vision
Slow-healing sores or infections
Unexplained weight loss (even if you’re eating normally)
Tingling or numbness in hands or feet

It’s important to note that some people may have no symptoms at all, which is why regular screening is essential, especially if you’re at higher risk.

Complications of Type 2 Diabetes

If left untreated or poorly managed, type 2 diabetes can lead to a number of serious health complications, including:

Heart Disease and Stroke: High blood sugar can damage blood vessels and increase the risk of heart disease and stroke.
Kidney Damage: The kidneys are responsible for filtering waste from the blood, but high blood sugar can damage their blood vessels, leading to kidney disease or even kidney failure.
Nerve Damage (Neuropathy): High blood sugar can cause nerve damage, leading to tingling, numbness, and pain, particularly in the hands and feet.
Eye Problems: Diabetes can lead to a range of eye issues, including diabetic retinopathy, which can cause vision loss if untreated.
Foot Damage: Poor circulation and nerve damage can lead to infections and other serious foot problems, potentially leading to amputations.

Managing Type 2 Diabetes

While there’s no cure for type 2 diabetes, the condition can be managed with lifestyle changes and, when necessary, medications. The key to managing diabetes is to keep blood sugar levels within a healthy range, which can be done through:

Dietary Changes: A balanced diet that focuses on whole foods like fruits, vegetables, lean proteins, and whole grains can help manage blood sugar levels. Reducing intake of processed foods, refined sugars, and unhealthy fats is crucial.
Exercise: Regular physical activity helps your body use insulin more effectively and lowers blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week.
Medications: Some people with type 2 diabetes need medications to help control their blood sugar. These may include oral medications or, in some cases, insulin injections.
Monitoring Blood Sugar: Regularly checking your blood sugar levels is vital to ensure that they are within the target range and making adjustments to your treatment plan as necessary.

Prevention of Type 2 Diabetes

The good news is that type 2 diabetes is preventable, or its onset can be delayed, especially if you have risk factors. Simple lifestyle changes such as eating a healthy diet, maintaining a healthy weight, and staying active can significantly reduce the likelihood of developing type 2 diabetes.

For those who are at higher risk, early intervention is key. Regular screenings and managing risk factors like high blood pressure or cholesterol can help reduce the risk of developing diabetes.

Conclusion

Type 2 diabetes is a manageable condition, but it requires a commitment to lifestyle changes and, in some cases, medication. By understanding the risks, symptoms, and management strategies, individuals can take control of their health and reduce the likelihood of complications. If you’re at risk or have been diagnosed, working closely with your healthcare team can help you live a full and healthy life.

Education

February 22, 2025

What is Type II Diabetes?

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Make the Smart Choice

✅ What to Eat More Of

1. Non-Starchy Vegetables

2. Whole Grains (in moderation)

3. Lean Proteins

4. Healthy Fats

5. Low-Glycemic Fruits

🚫 Foods to Limit or Avoid

1. Sugary Beverages

2. Refined Carbohydrates

3. Deep-Fried and Processed Foods

4. Foods with Hidden Sugars

🍽️ Smart Eating = Empowered Living

🥗 Quick Takeaway: The Diabetes Balanced Plate Method

🌟 Final Thoughts: Choose Foods That Work For You

June 7, 2025

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Morning: Start Smart

Midday: Fuel and Focus

Afternoon: Stay Steady

Evening: Wind Down Wisely

Final Thoughts: Small Wins Add Up

May 31, 2025

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May 6, 2025

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The Beginning: A Diagnosis and a Glucometer

Understanding What Blood Sugar Testing Taught Me

Shifting My Mindset Around Food

Finding What Works: The Science Behind Blood Sugar

The Importance of Consistency and Stability

The Power of Simple Adjustments

1. Eat Your Vegetables First

2. Eat Your Vegetables, Period

3. Pregame with Vegetables Before a Cheat Meal

A Personalized Approach to Nutrition

How to Get Started

Conclusion: Taking Control of Your Health

April 26, 2025

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The Unspoken Side of Weight Loss: What Really Happens to Your Hair, Nails, and Skin

Hair Loss After Weight Loss: The Unexpected Reality

Brittle Nails and Nutrient Deficiency

Loose Skin After Weight Loss: The Truth No One Tells You

Finding Confidence Through the Changes

Final Thoughts

Seeking Solutions: Consulting My Doctor

Realizing the Power of Small Changes

Collagen: The Game Changer I Didn’t Expect

Collagen’s Impact: More Than Just Hair and Nails

The Continued Benefits of Collagen

Greens: A One-Stop Shop for Nutrients

Taking Stock of What Works

Education, Uncategorized

April 15, 2025

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Embracing Family, Health, and Organization: A Journey of Balance and Efficiency

How Becoming Better at Planning Changed Everything

The Importance of Being Efficient

Tools and Products That Help Keep Us on Track

1. Meal Prep and Planning Tools

3. Time-Saving Tips

Conclusion: Finding Balance and Enjoying the Journey

March 28, 2025

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Small Changes, Big Results

Thursday: Stock Take and Pre-Planning

Friday: Grocery Pickup

Sunday: Meal Prep and Finalizing the Week’s Plan

The Importance of Flexibility

The Benefits of This Routine

Conclusion: A Simple Strategy for Healthy Living

Sunday: My Weekly Prep Day

Batch Cooking and Meal Prep

Meal Planning Tools I Love

Preparing Ingredients for the Week

The Takeaway: Set Yourself Up for Success

March 9, 2025

🌟 **Final Thoughts: Choose Foods That Work For You**