Protein and fiber are essential to maintaining blood sugar levels throughout the day. When blood sugar is too high or too low, it impacts your energy and mood. Avoid naked carbs. It is imperative to consume protein with carbs to help maintain levels. Don’t underestimate the power of fiber either! Fiber will help slow digestion keeping you fuller longer and maintaining blood sugar levels. Blood sugar regulation is key to helping you stay full, digest well, and not get cranky w

At age 16, my stomach decided it did not like me anymore. Twenty-eight years later after many doctors, lots of personal research, working with an FDNP, and becoming an FDNP, I describe my stomach as “managed” and it is fantastic. My early to mid-thirties were probably the worst years, but I feel like I’m on the other side now. I became my own advocate by not accepting taking medication that “might” help, asking oodles of questions, and not letting people’s unsupportive commen

Life is messy, but that doesn’t mean you cannot do the best that you can. We run from one thing to another day after day. It seems like a never-ending cycle! When is the last time you stopped to appreciate the mess? Enjoy that you have a mess? That’s right. Sit in the mess and breathe it all in. Even when life is messy and busy, you can still have joy. Life is not perfect and never will be. This also means that you shouldn’t wait for the perfect moment to make changes and sta

Don’t get me wrong... I love coffee. It is ritualistic. How can you start your day without the hot (or iced if that is your thing) beverage that gives you the will to deal with all the world will throw your way? Did you know that you can actually be sensitive to coffee in a number of ways? Maybe it is acid? Maybe it is caffeine? Perhaps the coffee itself? What about the potential for mold in the coffee beans? Or, how about what you add to your coffee to make it your own (crea

Have you ever set a goal? You assume that you can get from point A to point B easily. Seems simple, right? What we expect is Plan A. What we anticipate is Plan B. What actually happens is usually Plan C. We face setbacks and unexpected interruptions that take us off our well-planned course of action. This is where a coach can help! Having a coach in your corner to help you stay on track, face those setbacks with you, and help navigate the unexpected. Let’s chat about staying

Stop fighting with yourself. Our bodies are built to know what they are supposed to do, then we get in the way. Partnering with a health coach is a fabulous way to stop having to think about diet, exercise, and rest. No need to read another book or try to go it alone. As an FDNP, I can help you get back to enjoying your life instead. It is time to get rewired!

You hit the ground running in the morning. Before you know it, you are up to your elbows in work, you have errands to do, you wonder if there are people living in your home that you don’t know about given the amount of laundry... We white knuckle it through the day and wonder why we feel so terrible. We know the answer, but it is much easier to not admit the problem rather than address it head on. I hope you take a moment today to pause, drink a glass of water (add some elect

Everyone has “dieted” at some point in their life. The goal is typically to lose weight. Don’t forget that there is the need to fuel your body. You cannot survive by licking a piece of lettuce, drinking more water, or only eating low fat foods. Focus on improving the choices you make. You aren’t proving anything by being miserable. In fact, your body is probably going into survival mode and confused by the lack of nutrients it is receiving. That being said, healthy foods can

Have you ever tried butterfly tapping? It is a great way to help regulate your nervous system. Sit comfortably or lay flat on the floor with your arm crossed and hands on your shoulders. Now alternate tapping each shoulder. The rhythmic tapping will promote regulation. Enjoy!

As with all health related items, there is so much to take in and it gets overwhelming quickly. Once someone is overwhelmed, it is easy to shutdown and carry on instead of making changes. Personally, I do not believe in the all or nothing approach. What can be done incrementally to move the needle? To use corporate jargon, I believe in meeting people where they are. Don’t have access to a gym? Great, let’s talk about what movement can look like for you. Don’t have a ton of ti

Are you taking a bunch of random supplements? Do you know why you started or why you continue taking them? Most people hear about a friend or family member who had luck with a particular supplement or they read an article in a magazine or online post about one. They assume they will have a similar experience if they try it. Instead of blindly spending a lot of money on supplements, maybe it is time to look at the whole equation. You cannot supplement your way out of a health

Did you know that even if you eat all the "right" foods and are at a weight comfortable for you that you could still be hindering your progress? Inflammation from foods you are sensitive too will keep your body inflamed. And, it isn't only your gut that will be impacted. Your whole body (brain, joints, etc.) will be impacted by eating foods that your body sees as offensive. Also, it might not be the foods we think of as not so great for our bodies such as gluten, dairy, and

Meal preparation and batch cooking are fantastic ways to be prepared for the week ahead. Most people like to cook larger quantities of proteins and veggies on Sunday to inspire them to eat healthy as the week goes on. A few items to think about as you meal prep and batch cook... Think of foods that are easy and safe to reheat or eat cold. There are some foods that do not reheat well. If you won't eat the meal the next day, then put it in a glass container in the freezer. As

Have you ever felt like your health is a puzzle with missing pieces? Like no matter what you try, something just doesn’t click? I’ve been there too. That’s why I’m excited to share with you a fresh approach that’s changing the way we think about wellness. Welcome to the world of Rewired Functional Health Services. This isn’t just another health fad or quick fix. It’s a thoughtful, personalized journey to restore your body’s natural balance and help you feel your best. What Ar

There is a balance to be found with exercise. Too little or too much is detrimental to your health. Instead of thinking you need to suddenly commit hours to the gym and a workout regimen, start by getting your steps in. Try parking a little further away when you do errands or arrive at work. Try challenging yourself to stand up and do movement during commercial breaks. Marching in place, air squats, band bicep curls, etc. are all easy ways to move your body. Earn your body s

Navigating the medical system can feel like a maze. You wait weeks or even months to see a specialist, only to leave the appointment feeling more confused or frustrated than before. Sometimes, doctors cannot order certain tests or treatments because insurance companies restrict what they can do. This leaves many people feeling stuck and unsure how to move forward with their health. That is why being your own health advocate is essential. Taking charge of your health means un

When we talk about macros, everyone’s mind goes directly to adding protein and cutting fat and carbs. Sure, this approach might work, but it depends on what your body needs to sustain itself. As a society, we tend to under eat the amount of protein we need. Protein is imperative to building and repairing the body, especially our muscles, and it also helps to keep us fuller longer. That being said, adding too much protein too quickly to your diet can upset the gut microbiom