🍰 Tasty Tuesday: Meet Allulose If you're trying to reduce sugar but hate artificial sweeteners and their weird aftertaste (even some naturally derived substitutes taste strange), we need to talk about allulose. This is what we recommend to clients. What is it? 🤔 Allulose is a naturally-occurring sugar that your body does NOT metabolize as sugar. Translation: No insulin spike. No blood sugar crash. No inflammation. Why this matters: Most sugar substitutes trick your body somehow. Stevia tastes weird. Aspartame has sketchy research. Sugar alcohols cause digestive distress. Allulose? Your body treats it differently. It passes through without being converted to glucose. Which means no metabolic impact on your blood sugar, weight loss, or insulin resistance. The catch: You need to use 1.5x the amount compared to regular sugar. So if a recipe calls for 1 cup sugar, use 1.5 cups allulose. I use it in my mushroom coffee and tea, and also make desserts with it. The win: You get actual sweetness. No weird aftertaste. No guilt. No blood sugar spike. Where to find it: Most health food stores, Amazon, or specialty grocery stores. I am happy to make specific recommendations if needed! Just make sure it is 100% allulose. Tasty Tuesday challenge: Try this swap and see what you think? How does it taste? See how your body responds—energy levels, cravings, sleep. Drop a comment and let us know what you think!

What if the most powerful nutrition practice didn't involve what you eat, but HOW you eat? This week, try this: Pick ONE meal. Before you eat: - Pause for 3 breaths - Notice the colors, smells, textures - Eat slowly (put fork down between bites) - Check in: Am I actually hungry? How does this food make my body feel? Research shows mindful eating: → Improves digestion → Reduces stress around food → Helps you notice what truly nourishes you → Breaks the cycle of unconscious eating Your body has so much wisdom. When we slow down, we can actually hear it. What's one thing you notice when you eat mindfully? Share below - I'd love to hear! 💚

I spent a few hours today with a friend who just spent 10 years caring for her husband as he battled cancer. I understand the caregiver life, as we care for our medically complex daughter, and have done so for 10+ years. Even @Janet Frank was sharing something about caring for older relatives and making sure we also care for ourselves. So the message I want to share today is just what the title of this post says... We cannot pour from an empty cup. No matter what roles you have in life - spouse, parent, caregiver, friend, employee, business owner, etc. - caring for our own needs MUST be a priority. Our health depends on it! Sometimes this does mean saying no, setting boundaries, or simply taking some space when needed. It also means making intentional choices that serve our own needs - whatever that looks like for you. How is this showing up for each of you right now?

Summer, sleepovers and soccer - love the alliteration!! Our son had a fun sleepover last night and now he and his friend are at soccer together. 😁 I don’t know about all of you, but for us, the rhythm of summer is very different. Our whole routine changes for 11 weeks, and a lot of things simply work differently. Does a change in rhythm like this throw you off? Or are you finding it easier and easier to slip into new routines and adjust accordingly? Taking a minute to sit down and game plan can really help - where walks and movement fit in the new routine, when meal prep will happen, how are you fitting in time outdoors, what does vacation look like, and anything else that may be involved in your self-care routine. Life is filled with these shifts in routine for many reasons. How do you adapt? Share below. 💚

Hello! A client said something a few years ago that struck me as so simple, yet so brilliant, that I've never forgotten it. We were working on the issue of emotional eating and handling cravings. She'd made some progress, but was at an event where someone clearly was sick, and she was trying to keep her distance. She described a feeling many of us know well, where you feel like you're breathing in contaminated air, and all you want to do is escape so you don't get sick yourself! But it was an event she couldn't easily just jump out of. She was finally able to leave, and the distress/discomfort was contributing to a lot of food cravings - really powerful ones. She managed to get home, change clothes, take a shower, and get a warm hug from her fiance, and then she felt relaxed and calm. She managed without eating the fast food she was craving so badly. We talked about what that would have done for her, had she given in (she concluded: nothing). Then we talked about what she DID need, which was to get away from someone ill, feel clean, and feel safe. When I asked her takeaway, she said what I will always feel is a mic dropper of an observation: "𝙁𝙞𝙭𝙞𝙣𝙜 𝙩𝙝𝙚 𝙞𝙨𝙨𝙪𝙚 𝙛𝙞𝙭𝙚𝙨 𝙩𝙝𝙚 𝙞𝙨𝙨𝙪𝙚 𝙗𝙚𝙩𝙩𝙚𝙧 𝙩𝙝𝙖𝙣 𝙛𝙤𝙤𝙙." That's going to be the case, 100% of the time. We get better and better about strategies for fixing the issue the longer we do the work, and the better we get at creating a little bit of space between the urge and the action. It's why we're here! Did this bring up anything for you?