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Yes-tacos fit in a healthy eating plan for diabetes! These charred corn tortillas are whole grain carbs that are paired...
07/09/2023

Yes-tacos fit in a healthy eating plan for diabetes! These charred corn tortillas are whole grain carbs that are paired with protein (carnitas) fat ( avocado cilantro dressing) and fiber (corn 4gm +avo + onion =8gm). Three ingredient, pickled onions, serve as the vegetable or, but fresh tomatoes would also be awesome. Recipe credit: , , ,










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Where did I get all this for just $8? Whether you’re eating more plant-based or trying to increase your fruits and veggi...
06/19/2022

Where did I get all this for just $8? Whether you’re eating more plant-based or trying to increase your fruits and veggies, buying groceries can feel like going broke lately. But the $.99 store has amazing choices every single week. I’ve added it to my weekly run and do meal planning after i go depending on what they have available. Some of this weeks plan includes: broccoli raisin salad, a pepper bean sprout ginger stirfry, warm black bean bowl with mango chipotle salmon, and 42 second breakfast scramble kit👏👏👏👏👏👏👏👏👏👏👏 $8












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Don’t deprive-THRIVE! Give your body what it needs to heal, stay strong, and maintain stores of immune enhancing, diseas...
05/21/2022

Don’t deprive-THRIVE! Give your body what it needs to heal, stay strong, and maintain stores of immune enhancing, disease fighting nutrients. Why would we deprive ourselves of these?










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Curry in a hurry? This is a one pot stop that’s done in 40 minutes. And can you say VEGGIES 🥕!Recipe: 2 carrots 🥕 3 yell...
05/15/2022

Curry in a hurry? This is a one pot stop that’s done in 40 minutes. And can you say VEGGIES 🥕!
Recipe: 2 carrots 🥕 3 yellow potatoes 🥔 purple onion 🧅 eggplant 🍆 peas, 1 can diced tomatoes drained, 1 can reduced fat coconut milk, 1 teaspoon of each curry, turmeric, ginger. I also added a little leftover chicken. Throw it all in the pan -cook on low for 30 minutes.










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Curry in a hurry? This is a one pot stop that’s done in 40 minutes. And can you say VEGGIES 🥕!Recipe: 2 carrots 🥕 3 yell...
05/15/2022

Curry in a hurry? This is a one pot stop that’s done in 40 minutes. And can you say VEGGIES 🥕!
Recipe: 2 carrots 🥕 3 yellow potatoes 🥔 purple onion 🧅 eggplant 🍆 peas, 1 can diced tomatoes drained, 1 can reduced fat coconut milk, 1 teaspoon of each curry, turmeric, ginger. I also added a little leftover chicken. Throw it all in the pan -cook on low for 30 minutes.










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The best thing to meal prep on a Sunday is roasted vegetables. They hold up in the fridge well for reheating weeknights,...
04/03/2022

The best thing to meal prep on a Sunday is roasted vegetables. They hold up in the fridge well for reheating weeknights, can be eaten cold for snacks, and I love to throw them on salads mid week. These well-done broccoli roasts also are easier on the tummy… If you’re sensitive like me.










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If you want to start a new habit, focus on repetition not perfection. Repetition is the single most effective training t...
12/27/2021

If you want to start a new habit, focus on repetition not perfection. Repetition is the single most effective training tool for just about everyone from pro athletes to pilots. Healthy eating habits are no different! Pack a healthy lunch-Eat 1 leafy green a day-Add fruit to every meal…just a few examples of repeatables to begin the new year. Tell me-What will you repeat?










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It’s Christmas week!!! Let keep it together-it’s busy but don’t let busy be an excuse to ditch your Healthy habits. Fin...
12/20/2021

It’s Christmas week!!! Let keep it together-it’s busy but don’t let busy be an excuse to ditch your Healthy habits. Finish the year strong friends!!!

“Eat your green beans”, my parents used to say 🤣. Now I❤️ them. What’s a veggie YOU hated ..but now ❤️-especially now th...
12/04/2021

“Eat your green beans”, my parents used to say 🤣. Now I❤️ them. What’s a veggie YOU hated ..but now ❤️-especially now that can choose how to prepare it?.










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Feelin’ fallish and baked up some whole grain pumpkin cranberry bread. I even tried a new recipe from -I think it’s a k...
11/20/2021

Feelin’ fallish and baked up some whole grain pumpkin cranberry bread. I even tried a new recipe from -I think it’s a keeper! I didn’t have any fresh cranberries but I did have Trader Joe’s cranberry sauce in the fridge so I sort of cut the sugar a bit and swirled the sauce in the middle. Delish 😋. Get those antioxidants 💥

Last night for “get home from work and hike”. Time change has got me changing my workout schedule! What’s your biggest h...
11/06/2021

Last night for “get home from work and hike”. Time change has got me changing my workout schedule! What’s your biggest health related gripe about daylight savings?? Share/comment











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Don’t compare-share. Don’t negate-celebrate. How do you know you’re on the right path? Because it’s the one you’re on – ...
11/05/2021

Don’t compare-share. Don’t negate-celebrate. How do you know you’re on the right path? Because it’s the one you’re on – and it’s yours! We live and learn, evolve and grow-and that’s the beauty of it.










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Keep moving. Rain 🌧 or shine. ☀️ Movement helps create the release of hormones that decrease . The effects can last u...
10/14/2021

Keep moving. Rain 🌧 or shine. ☀️ Movement helps create the release of hormones that decrease . The effects can last up to a few days!…Then need repeating.





-basedDiet




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The changing season of fall is a great time to be active outside! Walk, skip, bike -the leaves are calling!!
10/06/2021

The changing season of fall is a great time to be active outside! Walk, skip, bike -the leaves are calling!!

No time to cook?? Try a “lazy” dinner -just put it in a pan and roast it at 350degrees. Take a brisk 30 minute walk and ...
09/22/2021

No time to cook?? Try a “lazy” dinner -just put it in a pan and roast it at 350degrees. Take a brisk 30 minute walk and it’s done when you get home 😋. This one is chicken breast and Brussels sprouts with purple grapes🌱. Just leave the veggies BIG , don’t cut them too small or they will burn ahead of the chicken getting done. But just about anything goes here!










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Are u savoring the last fruits of summer? 🍑 Grab before they’re gone till next year! Did you know that the nutrient con...
09/18/2021

Are u savoring the last fruits of summer? 🍑 Grab before they’re gone till next year! Did you know that the nutrient content of ripe in-season fruit is at its peak? Bonus! I’ll be pairing one of these sweet babies with some high-protein Greek yogurt and pecans later today. 🤤.










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True or False: Snacks are required for_______(fill in the blank ie diabetes, weight loss) Answer: False. Snacks are: ...
09/07/2021

True or False: Snacks are required for_______(fill in the blank ie diabetes, weight loss) Answer: False. Snacks are: great to prevent overeating at your next meal, can boost nutrition intake, make it easier to meet fruit and vegetable goals, taste delicious 😋.










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Watermelon 🍉 and fresh mint 🍃 go together like peanut butter and jelly. This watermelon and greens salad is one of my en...
09/04/2021

Watermelon 🍉 and fresh mint 🍃 go together like peanut butter and jelly. This watermelon and greens salad is one of my end of summer must haves! And it’s a serving of fruits and veggies all in one 😋.




-basedDiet




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08/16/2021

Too early to think about what’s for dinner? Nope. We plan for our future, we plan for a vacation – don’t abandon your plan to eat healthy today. 🥕🥒🍑🥑










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$5 flavorful fancy fish thanks to ‘s easy Miso Cod recipe and frozen wild cod. Brown rice and a steamer bag of veggies...
07/17/2021

$5 flavorful fancy fish thanks to ‘s easy Miso Cod recipe and frozen wild cod. Brown rice and a steamer bag of veggies – Voila’- we are eating fancy in 15 minutes. Cooking under the broiler keeps YOU out of the heat and your kitchen cool.




-basedDiet




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Are you on track for success? Tracking can be helpful!!! We talked about this on January 1st and we’re halfway there! I...
07/16/2021

Are you on track for success? Tracking can be helpful!!! We talked about this on January 1st and we’re halfway there! It’s not too late to start tracking, visually, on paper, with an app, to help you reach your goals! Especially with I find it helpful to visually make sure that I am moving every 48 to 72 hours. Research shows we create insulin sensitivity when we “get a little sweat 😓 on”. Do it! Track it!











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Walking your blood sugar down is the most under-rated method of good health!! Just find a trail, a path, a road.....and...
07/10/2021

Walking your blood sugar down is the most under-rated method of good health!! Just find a trail, a path, a road.....and walk your blood sugar down. Enjoyment is optional but suggested 🥰

Roasty toasty cauliflower rates high in our house! A whole head of these gems prepped on the weekend provides 6 serving...
05/16/2021

Roasty toasty cauliflower rates high in our house! A whole head of these gems prepped on the weekend provides 6 servings for the week 😉. Eat cold on salads, warm and throw into pasta, or give a quick stir fry as a side. Just cut in thin planks, toss with oil and your choice of spices and roast @ 400. For about 10 min each side. 😋😋😋😋

Newest favorite breakie protein..lactose freakin free true Greek yogurt!!!! my blood sugars and stomach thank you!!!!!...
02/27/2021

Newest favorite breakie protein..lactose freakin free true Greek yogurt!!!! my blood sugars and stomach thank you!!!!! 12gm protein in 1/2c!!!!
Paired with fresh red grapes and pecans it rounds out the breakfast 😋
Do you struggle to get protein in at breakfast time? It’s been shown to help balance the blood sugars, and help with with everything from improved learning for kids to post menopausal weight management,Share your favorite breakfast protein below!
Need more personalized Nutrition? Work with me! New affordable 16 wk Diabetes Prevention for people with Pre-Diabetes course starting in March!
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