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If you’re hungry two hours after eating, it’s

If you’re hungry two hours after eating, it’s not always how much you ate. It’s how your plate was built.

Most people are eating carb-forward meals without enough protein, fat, or fiber to slow digestion and that’s what drives the blood sugar rollercoaster.

The fix is one simple formula: protein + starchy carb + vegetables + fat.

In this week’s episode of “One Small Change,” in partnership with the Washington Post, I’m making this a salmon rice bowl to show you exactly what it looks like in real life.

Comment BALANCED and I’ll send you the full recipe + the complete blood sugar plate formula straight to your DMs.

#bloodsugar #mealprep #balancedmeals #onesmallchange

PREGNANCY BREAKFAST PLATE 🍳 farmer cheese(prob

PREGNANCY BREAKFAST PLATE 🍳

farmer cheese(probiotics, protein, calcium!!)
2 eggs + whites (protein, fat, choline)
microgreens (boost of nutrients)
toast & butter (complex carbs + butyrate)
Manuka honey (immune support)
nectarine + figs (vitamins, minerals, fiber)
daily hydration blend + calendula (minerals, antioxidants, uterine tone, lymph)
lemon ginger shot (digestion + bile flow)
prenatal, choline, NAC, omega-3, lactoferrin (all part of my current prenatal stack)

It’s not eating for two in terms of calories but rather the nutrients, probiotics and antioxidants.

Ever wonder why some weeks you’re all about sala

Ever wonder why some weeks you’re all about salads... and others you’re a bottomless pit for chocolate and carbs?

It’s not just cravings, it’s your blood sugar.  Your sensitivity shifts throughout the month, which means your carb tolerance shifts too.

And in case you think the answer is cutting carb…it’s not. It’s about knowing which week can handle them and which week needs more support. (And confession: carbs usually aren’t even the real culprit!!!! I broke that down in an earlier post)

Save this for the week your cravings hit and you start blaming your willpower because it’s not willpower, it’s hormones. 
Got questions?? Ask away 🤍 I’m here to be your go-to girl for all things hormone health.

#nourishedbynutrition #hormonebalance #bloodsugarbalance #hormonehealth

Comment CARBS and I'll send you the full breakdown

Comment CARBS and I'll send you the full breakdown of what's actually driving your blood sugar swings and the exact daily habit that supports each one.

Because I get asked this constantly: "Which carbs should I cut if my blood sugar's a mess?"

Here's the truth: your blood sugar isn't reacting to the bread, the fruit, or the potatoes. It's reacting to the state of your metabolism. Which is exactly why cutting carbs "works"... until it doesn't. Trust me I know from experience 😭

Swipe through for 4 of the real drivers, plus the one nutrient deficiency I see missed constantly (it helped my own fasting insulin from 7.6 to 2.5).

Save this before you fear another piece of fruit. Send it to a friend who thinks she just needs more willpower 🤍

#bloodsugarbalance #hormonehealth #metabolichealth

You don’t have to give up dessert. You just have

You don’t have to give up dessert. You just have to build a better one. Like this 5-ingredient cookie dough bark.

Comment BARK and I’ll send you the full recipe + my ingredient upgrade list straight to you, as part of my series, One Small Change, in partnership with The Washington Post.

Because if you always crash after something sweet and immediately want more, it’s not a willpower problem. That’s a blood sugar crash.

And the fix is simpler than you think.

When sugar hits your bloodstream without enough protein to slow it down, your body overcorrects with insulin and drops your blood sugar fast. That crash is what makes you tired, foggy, and reaching for more even though you just ate.

So instead of giving up the sweet treats you love, start upgrading them. Swap the flour. Add protein. Use whole food sweeteners.

It’s one small change but a completely different blood sugar response.

@washingtonpostcreator #healthydessert #proteinrecipes #healthytreat

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