We’re Here to Support Your Journey! Did you know we offer a 6-Week Nutrition Coaching Program designed to help you get real, lasting results? As your Nutrition Coach, I’ll guide you on exactly what to eat to support what you’re already doing to better your health. What you eat is around 80% of your success! Together, we’ll work through six key foundations of healthy eating: Week 1: Foundations of Clean Eating Week 2: Building a Balanced Plate Week 3: Planning & Prepping for Success Week 4: Managing Sugar & Cravings Week 5: Mindful & Intuitive Eating Week 6: Creating Habits That Last What’s Included: • Weekly 45-minute one on one coaching sessions • A guided grocery store tour • A personalized nutrition plan based on your goals Not a patient? No worries! When you enroll in the 6 Week Nutrition Coaching Program, your investment will be credited to your account if you choose to become a patient of Mind and Body Solutions in the future. Interested in learning more? Send me a DM and let’s get you started!

my name is Karla I’m a mother of 5 amazing kids and a stay at home mom. I recently started Mind and Body Solution program. the reason I decided to begin focusing on my body and overall health is because I started experiencing several physical issues. On December 7, 2025, I had heart palpitations and went to the hospital. The doctor told me that everything looked okay. Some of my lab results were slightly low or slightly high, but nothing they considered serious, so I was sent home. The only explanation they gave me was that it might be anxiety or stress and that I would be okay. However, deep down something didn’t feel right to me. I felt like I needed to look deeper into what was happening with my body, which is why I decided to start focusing on my mind and body health.

Volume Eating “Volume Eating” means opting for foods that have lower amounts of calories for a larger portion of food. This helps keep your stomach full, and curb that ‘hungry’ feeling. For example, a large salad with protein and healthy fats is going to offer you a larger portion of food versus a pasta dish (and keep you fuller for longer too!). Create your meals with protein, fat & fiber Here’s a simple formula: · Protein: 4+ oz (ex: chicken, beef, fish, eggs) · Fat: 1-2 oz (ex: avocado, butter, olive oil, nut butter) · Non-Starchy Veggies: aim for 2+ cups (ex: leafy greens, zucchini, tomato, peppers, celery, cucumber, mushrooms, brussels sprouts, broccoli) · Starch/Fruit: moderation is key – aim for only 1 serving (ex: 1 apple, 1 sweet potato, 1 cup of berries) Blood Sugar Hacks Regulating your blood sugar can help with cravings and hunger. Here are some simple ways to naturally help regulate blood sugar: · Don’t eat carbs naked – in other words, always pair them with a fat or protein so slow the absorption of the carbohydrate into your system. If you can, aim to eat the protein/fat first! (ex: apple w/ nut butter, chicken then sweet potato, eggs then toast) · Choose items as close to the source as possible. Avoiding highly processed foods is crucial in balancing your blood sugar. Choose real, whole food items instead of boxed varieties. (ex: instead of canned fruit, choose whole fruit; instead of processed meat like sausage and lunch meat, choose fresh varieties like chicken breast and ground beef). Our bodies recognize fresh, whole foods and are able to convert them into energy easier than processed versions which helps keep blood sugar levels steady.

Join me in my kitchen as I show you a day in the life of meal prepping for the week. 😊

We’re so excited to have you here. Together, we’ll help you unlock your body’s full potential and create lasting transformation. Our team is dedicated to equipping you with the tools, knowledge, and support you need to thrive—mind, body, and spirit. This community is your space to learn, connect, and grow. Engage with us, share your journey, and ask questions that move you closer to your goals. Remember, you’re not alone on this path—we’re here to help you every step of the way. So jump in, participate, and don’t hesitate to ask anything that will help you achieve your best results! 😊 P.S. Feel free to interact with people, like posts, in order to win points!