Sugar is an ingredient that is highly inflammatory to the body, wreaks havoc on blood sugar and energy, and can derail any health goal. One of the things that people often are not thinking about is beverages. I have seen people who consume an entire days worth of calories in beverages, because of all the sugar - I was one of those people in my 20s! The image here shows you the sugar in a large iced coffee beverage - yowza! But even beverages we think of as healthy, like juice... An 8-ounce (1 cup) glass of fruit juice generally contains between 20 to 30 grams of sugar, roughly equivalent to 5–7 teaspoons. Not to mention, juice has been stripped of all fiber, which slows the absorption of sugar. Is this an area that you need to look at more closely in your routine? Need substitution ideas for any of your go tos? Drop a comment below so the community can chime in!

Let's talk about how you're actually sleeping. Not "how many hours did you get" — but how did you actually FEEL when you woke up this morning? Quick assessment: 💚 Woke up refreshed - Felt rested, clear-headed, ready to start the day 😴 Woke up tired - Got 7-8 hours but still felt like you needed more sleep 🥴 Woke up exhausted - Felt like you got hit by a truck, couldn't think straight 🌙 Didn't really sleep - Tossed and turned, woke up multiple times, barely slept at all Drop your emoji below. Then answer this: Did you wake up during the night? If so, what time(s)? (This matters because waking between 1-3am often indicates blood sugar crashes or liver detox issues. Waking between 3-5am often points to cortisol dysregulation.) And one more: How long did it take you to fall asleep last night? Less than 15 minutes? 30 minutes? An hour? Still awake at 2am? Why this matters: Sleep QUALITY is just as important as sleep QUANTITY. You can be in bed for 8 hours and still wake up exhausted if: - Your blood sugar is crashing overnight - Your cortisol is dysregulated - You're not getting into deep sleep - Inflammation is keeping your body in "alert" mode - Nutrient deficiencies (magnesium, B vitamins) are affecting sleep hormones Let's identify patterns together. Share your sleep reality below - the good, the bad, and the "I haven't slept well in 10 years" truth. 💚 No judgment. Just data. And support.

Hello everyone! 👋 Just popping in here to say hi and share some of our Sunday. Often, when I have a ton on my plate, and I start to think to myself how I don’t have time for this or that, that is exactly when I shift my headspace and go for a nice long walk. 🚶 Walking isn’t just good for us physically, but also mentally and emotionally. We release feel good hormones that can actually shift our mindset in real time. And it doesn’t hurt that I get to go with my favorite walking partner and listen to the Frozen soundtrack and Wicked soundtrack along the way! (And yes, I sing out loud and don’t care who hears me 😆) Also, looking forward to a yoga class 🧘‍♀️ later today with @Angela Coleman and an early birthday dinner (our birthday is sneaking up fast). What are you up to today? How do you recharge on the weekend?

Intention is a determined, conscious plan or aim to act in a certain way (Merriam Webster Dictionary). This is a solid starting point for thinking about the week ahead. What is something you are actively focused on changing your behavior around? This is different than a specific goal. Example: 1. "I will nourish my body with care and attention." 2. "I will move my body in ways that feel good and sustainable." 3. "I will speak to myself with kindness and compassion." 4. "I will honor my body's need for rest." Goals are where we get specific. Whereas intentions are internal, values-based, and process-focused. They answer: "Who do I want to be? How do I want to show up?" What is one intention you are carrying through your week ahead? I am sharing mine in the comments. :)

I would imagine I am not the only lover of Mexican food here. 😁 And I am always looking for new ways to enjoy those flavors at home in a way that is healthier and supportive. This weekend, I made shredded chicken in my Instant Pot for the 1st time, and it was SO easy. 2.5 lbs of raw chicken breast 1 cup of chicken bone broth (can also use water) 2 packets of Siete mild taco seasoning (GF) A little sea salt I threw the ingredients in the Instant pot, stirred, and sealed the lid, cooking on manual (pressure cook) for 10 minutes and then 10 more minutes of natural release before opening the valve. The chicken came out so tender! Then I used this awesome shredding tool someone gifted to me last year, and the meat was shredded in a couple minutes. I poured some of the seasoned broth over the chicken before serving. This chicken goes great on a taco salad, but today I wanted actual tacos. BUT these are not flour tortillas - even though they look like it. These are Egg Life Wraps made with egg whites, and I cooked them for a couple minutes on the flat top. They make a great tortilla substitute. 😁 Use whatever filings you like - I went with romaine, a little cheddar, tomato, onion, black olives, avocado and a squeeze of lime juice. YUM!! 🌮 Eating in a way that supports your health can still be packed with flavor. And we can help with ideas anytime. If you have some restrictions (such as an AIP protocol), ask us for modification ideas - I personally followed a strict elimination AIP for a while and then took my time reintroducing foods, so I get it!