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

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!

Coffee lovers have more reason to celebrate their daily ritual. Researchers using advanced molecular analysis discovered several novel diterpene esters in roasted Arabica coffee beans that exhibit significant α-glucosidase inhibitory activity, with some compounds showing even stronger effects than common anti-diabetic drugs in laboratory testing. The study, published in Beverage Plant Research, identified three new coffee compounds (named caffaldehydes A, B, and C) along with three additional trace compounds. Alpha-glucosidase is a key enzyme involved in breaking down carbohydrates into glucose, so inhibiting this enzyme can help regulate post-meal blood sugar spikes, a mechanism similar to prescription medications used for type 2 diabetes. The diterpenes work through multiple pathways, including stimulating insulin secretion and increasing glucose uptake in cells. What makes this particularly interesting is that these beneficial compounds form during roasting, which may explain why moderate coffee consumption has been associated with reduced diabetes risk in numerous epidemiological studies. Coffee has to be mold-free and organic (chemical-free). That is why we recommend Organo coffee: it contains no mycotoxins and is organic. In addition, it contains reishi mushroom, which is a powerful food that helps prevent cancer. Finally, Organo coffee is alkaline, which does not promote disease. You can get it here: https://drserge.myorganogold.com/

I love little hacks like this because they can make a big difference without much effort. Research from the University of Miami Health System shows that crushing garlic and letting it rest for 10 minutes before cooking activates allicin, a compound with cardiovascular-protective properties. When you crush or chop garlic, you rupture cell walls and trigger an enzyme reaction that converts its precursor compounds into allicin. This process takes about 10 minutes to complete, and if you add garlic directly to heat without this resting period, you deactivate the enzymes before allicin can fully form. The result is that you miss out on one of garlic's most beneficial compounds. From a cardiovascular standpoint, allicin has been shown to help protect heart health through multiple mechanisms. The beauty of this approach is its simplicity: crush your garlic, prep the rest of your ingredients, then add it to your dish. This small change in timing requires no additional ingredients, no extra cost, and barely any additional time, yet it maximizes the health benefits of a food you're likely already using. It's a perfect example of how understanding the biochemistry of our food can help us make simple adjustments that amplify nutritional value.

Hi everyone, I’m Sara 😊 Grateful to be here and focused on healing and simple mind-body habits. I love nature, running 🏃🏾‍♀️, overall fitness, music, and trying new things — very adventurous by nature. Excited to connect and learn with you all!