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Category: Nutrition

Ingredient Spotlight: Allulose

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Allulose. Is a rare sugar that’s found naturally in small amounts in foods like figs, raisins, and maple syrup but here’s why WE are using it.

It tastes like sugar, acts like sugar in recipes, but doesn’t spike your blood sugar the way traditional sugar does. Unlike typical sugars, allulose is absorbed by the body but not metabolized for energy. That means it passes through the body with minimal impact on blood glucose or insulin levels. In fact, several studies have shown that allulose can even help reduce post-meal blood sugar spikes, making it a powerful tool for anyone watching their glucose whether for weight management, metabolic health, or conditions like prediabetes or diabetes.

My favorite perk? Allulose helps reduce the net carbs of a product! Whoop whoop! Since your body doesn’t use it like regular sugar, you can subtract it from the total carb count — just like fiber or sugar alcohols — when calculating net carbs.

This is also R3 approved!

The pancake, muffin and brownies mixes were formulated using allulose as well —plus they are gluten free and packed with fiber and protein.
Another win on my weight journey!

You Might Want To Check Your MultiVitamin’s Ingredients 

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I read this write up from a well respected international nutritionist and I found it fascinating:

“The best kept secret in nutrition has been kept under wraps for over 70 years. 

This is it:
MINERALS ARE THE SPARK of LIFE and ARE EVEN MORE IMPORTANT THAN VITAMINS.

“Every single cell relies on life-sustaining minerals for numerous bodily functions. And there are over seventy trillion cells in the human body, each one acting like a catalyst to keep your biological battery going and help it hold a charge.

If your multivitamin doesn’t include vital trace minerals like molybdenum, manganese, and boron, it’s not supporting your body—it’s depleting your life force. Those ingredients are the missing links to the detox, hormone, and bone pathways that are under daily attack in our toxic world.

Molybdenum: A cellular purifier. It detoxifies aldehydes (byproducts of yeast, alcohol, and petrochemicals) and clears sulfur buildup that can tank your energy. If you have candida, migraines, or sluggish detox — you need this.

Manganese: Absolutely vital for pituitary support, antioxidant defense, and strong bones. Most multis leave this out entirely — a major oversight for women over 40.

Boron: The hormone and bone builder. This powerful trace mineral boosts estrogen and testosterone metabolism, helps activate vitamin D, and improves calcium-magnesium balance. 

Translation? Smoother hormones, stronger bones, sharper mind.

You won’t find these in your average drugstore formula. But they’re foundational for lasting health, graceful aging, and resilient detox pathways.
I’ve watched fads come and go—but what never changes is the need for real nutrients in the right forms that your body can actually absorb.”

This information made me go check my multivitamin. Yep… I’m good!

Checking all the health boxes…

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Did you know most of our food today is empty of nutrients? Even when we try to eat healthy… our soil is depleted, and our bodies aren’t getting what they need to thrive. That’s why quality supplements are a MUST for everyone!

But remember, you can’t just use any supplement… you need ones that are:

✅ High absorption (so your body can actually use them!)

✅ Made with clean, high-quality ingredients.

✅ Affordable.

✅ Shipped directly from the manufacturer..(No middleman = better value)

Without proper nutrients, our bodies break down, but with the right support, we can:

• Reduce inflammation,

• Strengthen immunity,

• Boost energy,

• Sharpen focus and…

• support every system in the body!

I’m so grateful I found a brand that checks ALL the boxes.

Don’t you think you should check yours today?

Wellness Wednesday

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It’s wild how something so simple can create such a huge shift. I used to toss and turn every night—until I discovered Mela-Out Magnesium! Total game changer.

Magnesium has earned its nickname as the “miracle mineral” for good reason. It supports hundreds of essential processes in the body, yet most of us don’t get enough of it. Once you start supplementing, the difference can be incredible—deeper sleep, fewer cramps, better mood, and way less stress. It’s one of those rare natural remedies that actually works.

If you’ve ever dealt with restless nights or felt like your body just can’t unwind, magnesium might be the missing piece. Taking it in the evening helps calm your mind, relax your muscles, and ease you into sleep—without that foggy feeling from traditional sleep aids. A simple, natural habit with the power to seriously level up your everyday well-being.

Salt is necessary

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Although “salt” and “sodium” are used interchangeably, they are different. Sodium is considered an essential mineral in the body as it is required for normal physiological function. Salt is not seasoning. It’s not the enemy—and it’s not optional.

This isn’t about nutrition. It’s about electricity, memory, and natural order.

WHAT WE’VE BEEN TOLD:

  • Salt raises blood pressure.
  • Sodium is dangerous.
  • Salt is just a flavor enhancer.

WHAT WE WEREN’T TOLD:

  • Refined salt is stripped, bleached, chemically altered — it’s the problem.
  • Natural salt (Himalayan, sea salt, Celtic grey) is mineral-rich and essential for human bioelectric balance.
  • Every nerve signal, heartbeat, and cellular transport system in your body relies on sodium.

WITHOUT REAL SALT:

  • Our adrenal system crashes.
  • We retain water inefficiently.
  • Our brain fogs.
  • Our energy declines.

IN NATURAL BIOLOGY: 

  • Salt regulates membrane potential.
  • It stabilizes hydration at the cellular level, not just in the bloodstream.
  • It works in tandem with potassium, magnesium, and water to create energy.

THE REAL PROBLEM:

  • Refined salt is an industrial product.
  • Table salt is chemically sterilized and often laced with flow agents like aluminum.
  • It’s suggested that the anti-salt campaign began in the 1970s with flawed studies used to justify pharmaceutical intervention.

SALT IN PRACTICE TODAY:

  • Add a pinch of mineral salt to your water each morning to assist hydration.
  • Use it during fasting to stabilize energy and reduce lightheadedness.
  • Cook with it. Sweat with it. Honor it.

BECAUSE REAL SALT CAN:

  • Reduce headaches.
  • Support adrenal recovery.
  • Improve energy and cognition.
  • Restore balance without a pill.

MOST IMPORTANTLY:

  • It can’t be patented, monetized, or industrialized at scale without stripping its benefit.

SUMMARY: Refined salt is synthetic. Natural salt is sacred. The body runs on minerals, and salt is the delivery system.

This isn’t trend. It’s truth. Let real salt return. Let the body remember how to live.

** Borrowed from a Health Resource

How Strong Are Your Bones?

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Did you know that 43% of Americans over 50 have low bone density that predisposes them to osteoporosis, shattered bones and shortened longevity.

  • Vitamin D requires magnesium to transform into its active form in the body. Most Americans are magnesium deficient.
  • K2/D3 is critical to help deliver the Vitamin D and calcium out of the bloodstream (which can cause calcifications) and to the bones to protect bone mass.
  • Most medical journals suggest 2000 IU/day of Vitamin D but since most people are deficient, I suggest 5000 IU/day for most.
  • Steroids, cortisone, proton-pump inhibitors are all considered bone-depleting drugs.
  • Failure to engage in weight-bearing exercise can cause significant bone loss that is NOT offset by other beneficial practices. It is ESSENTIAL!

We should all make healthy choices that will help strengthen our bones (diet, exercise, supplements but for those predisposed to osteoporosis because of small body frame, family history, or lack of prevention initiated in early life, a comprehensive bone-protecting program is essential.

Ditch the Diet. Embrace the Lifestyle.

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Are you tired of hopping from one diet to the next with nothing to show but frustration and yo-yo results, you’re not alone? Diets are temporary. But a healthy lifestyle? That’s where lasting change lives.

Here’s what I’ve learned—and what I share with the clients I coach:

1. Focus on daily consistency, not perfection. You don’t need to “start over” every Monday. One off-day doesn’t ruin your progress—it’s just life.

2. Make protein and planning your best friends. A simple protein-forward breakfast and a bit of weekly prep go a long way in beating cravings and stabilizing blood sugar.

3. Think beyond the scale. Energy, sleep, mood, and confidence matter just as much—if not more—than a number.

Ready to stop starting over?
Let’s talk about how to make healthy living simple, sustainable, and actually enjoyable.

Comment “Ready” or send me a message—I’ll meet you right where you are.

Having trouble losing those extra 5-10 lbs?

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Maybe it’s your blood sugars.

Blood glucose levels and weight management are strongly connected. Constantly elevated glucose levels prompt excess insulin production. As a result, more glucose is stored as fat, and excess fat—especially belly fat—is one major cause of insulin resistance. 

Recent studies hint that up to 88% of all US adults may have some level of insulin resistance, and it can commonly be found in those who are overweight or obese. Maintaining healthy insulin levels allows your body to utilize fat as energy for healthy weight management. A healthy weight supports glucose control and overall metabolic health.

There are natural supplements you can take to help balance your blood sugars:

  • Berberine (a natural compound derived from plants that supports healthy glucose metabolism
  • Milk Thistle (The liver is the primary site for glucose metabolism and milk thistle supports healthy liver cells
  • Chromium (a mineral that facilitates the movement of glucose from the bloodstream to the cells)

There are lots of berberine products on the market. If you need help navigating, let me know. I’m glad to help teach you what to look for.

Fibromyalgia 

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Fibromyalgia 

Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body. It can cause sleep, memory, and mood issues. It can be hard to diagnose and treat because it has symptoms that are very similar to other conditions.
The exact causes of these changes are unknown, but the following elements are thought to contribute to fibromyalgia:

  • Genetics. Certain gene mutations can put people at a greater risk for this condition.
  • Infections. Certain illnesses seem to trigger or worsen fibromyalgia. Viral infections like Epstein-Barr or infections like Lyme Disease can lead to it.
  • Stressful Physical or Emotional Events. Serious injuries, giving birth, the breakdown of a relationship, emotional trauma are just a few of the life events that can trigger fibromyalgia.

How To Fight Fibromyalgia

Fibromyalgia often requires extra nutrition from other sources than our food. Proper supplementation with the following taken daily cam make a huge difference:

  • Magnesium with Vitamin B6
  • Vitamin D (5000 IU/daily)
  • Vitamin K2/D3
  • CoQ10
  • Vitamin B12 (methylated)
  • Melatonin

Certain Essential Oils that can also be beneficial:

  • Lavendar Oil – Relieves stress
  • Peppermint Oil – Relaxes muscles and improves mental stimulation
  • Sandalwood Oil – Helps with inflammation
  • Eucalyptus Oil – Decongestant and anti-inflammatory
  • Nutmeg Oil – Reduces pain and improves indigestion
  • Ginger Oil – Improves digestion

Creatine For Women Over 40

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Creatine has thousands of studies behind it showing tons of benefits ranging from brain health and muscle recovery.

Look at what it can do for you:

  • Sharper Mind: As estrogen declines, so can memory and focus. Creatine may help improve cognition and reduce brain fog.
  • Stronger Muscles: Women naturally lose muscle with age, especially postmenopause. Creatine helps maintain strength and mobility.
  • Stronger Bones: Paired with resistance training, creatine may boost bone density and help prevent osteoporosis.
  • More Energy: It helps the body use energy better, reducing fatigue and improving recovery.
  • Mood Support: Creatine may help reduce feelings of depression and anxiety, improving overall mood.

I incorporate this into my post workout routine, in a mix that has all nine essential amino acids, polyphenols, and magnesium and it tastes great (yay)! As you can see from the list above, you don’t have to work out to benefit from creatine. Perhaps consider this to your daily regimen!