There’s been a lot of noise about protein lately.

Powders. Bars. Shakes. Claims that you need massive amounts to build muscle or lose weight. And while some of these may have their place—especially for those with restricted diets—there’s a growing disconnect between what’s hyped and what your body actually needs.

So let’s clear the clutter and bring it back to your real-life body.

First: Why Protein Matters

Protein isn’t just about building muscle (though it helps with that too). It plays a critical role in:

• Balancing blood sugar

• Repairing tissues

• Supporting your immune system

• Preserving muscle mass as you age

It’s one of the three key macronutrients (along with carbohydrates and fat), and getting the right amount—not too little, not too much—is essential for sustained health and energy.

So… How Much Is Enough?

In my Skinny Jeans Weight Loss Program, I typically recommend:

• Women: 6–8 ounces of protein per day

• Men: 8–10 ounces per day

And no, that’s not all at once or from a blender bottle. It’s from real food—eggs, fish, chicken, dairy, legumes, nuts, and more—distributed throughout the day: breakfast, lunch, and dinner.

The key is to spread it out. Your body can only absorb and utilize so much at one time. You don’t want to overload your system any more than you want to starve it.

Supplements: When to Use Them

While I’m not anti-powder, I use supplements strategically, especially for clients who are:

• Vegan or vegetarian

• In perimenopause or post menopause

• Showing low or borderline blood protein levels
  In these cases, I may recommend a special supplement like Perfect Amino* or digestive enzyme support to aid absorption. Because let’s not forget—your ability to digest protein matters just as much as the amount you consume.

A Word on Excess

I’ll never forget driving into Las Vegas years ago and seeing a billboard advertising a 48-ounce steak. I was honestly stunned—and saddened.

Somehow, we’ve lost the sacred connection between nourishment and nature. Respecting food means honoring what your body needs and respecting the animals and plants that provide it. More isn’t better. It’s just more.

Functional Eating > Food Trends

When I work with clients, we focus on functional eating—nutrition that fits your life, your body, your age, your goals.

That means:

• Considering stress, sleep, digestion, and hormones
• Making food choices that feel doable and satisfying
• Tuning in, not just following food fads or influencer advice

You deserve better than hype. You deserve a customized approach—and that’s what I offer.

Bottom Line:

Protein doesn’t have to be complicated.
But the best way to know what’s right for you? Work with someone who can help you tune out the noise and tune into your body.

If this topic brought up questions—or if there’s something else, you’d like me to dive into—I’d love to hear from you.

Just hit reply and let me know. I’m always here to offer insight, guidance, and a compassionate next step.

With warmth and wellness,

Ozempic has officially entered the wellness zeitgeist.

Once prescribed primarily for Type 2 diabetes, it’s now making headlines in Hollywood circles, wellness forums, and everyday conversations about weight loss–especially for women navigating midlife metabolism shifts.

But behind the headlines and hashtags lies a deeper question: Is Ozempic the miracle we’ve been waiting for–or just another quick fix with long-term consequences?

Let’s unpack this with honesty and nuance.

Ozempic Alone Is Not the Answer

Here’s what’s often missing from the mainstream conversation: Ozempic is not a standalone solution.

Yes, it can suppress appetite and help stabilize blood sugar–but without a foundation of lifestyle changes, the results are often temporary. Once the medication stops, weight regain is common. Even more concerning, staying on it long-term may lead to other health issues, including muscle loss, nutrient deficiencies, and even a disconnection from your body’s hunger and fullness cues.

You deserve more than a fleeting fix. You deserve lasting transformation rooted in respect for your body, not a battle against it.

Why the Healthcare System Falls Short

The truth? Most doctors don’t have the time–or training–to walk you through the nuanced behavioral, nutritional, and emotional changes needed for sustainable weight loss. That’s not a criticism; it’s a reality of our current system.

But professionals like myself are trained in the deeper layers of change: metabolic healing, nervous system support, and hormone-informed nourishment. These elements aren’t just “nice to have.” They are essential.

Without them, Ozempic is like building a house on sand.

So… Should You Take It?

Here’s my honest take:

• If you’re considering Ozempic, do it as part of a bigger plan. A small dose–prescribed by a knowledgeable physician and paired with personalized coaching–can be helpful for women who’ve tried everything and feel stuck.

• But using Ozempic without changing your nutrition, stress patterns, sleep habits, and emotional relationship with food? That’s like turning down the volume on a fire alarm without putting out the fire.

You must commit to yourself first, not the medication.

Side Effects: What You Should Know

Ozempic is technically a peptide, not a traditional drug–but that doesn’t mean it’s risk-free. Common side effects include:

• Nausea, vomiting, diarrhea, abdominal pain
• Acid reflux, bloating, and burping
• Muscle loss and dehydration due to decreased thirst and protein breakdown
• Rare but serious complications like pancreatitis and low blood sugar

To reduce these risks:

• Work with your provider on proper dosing
• Eat protein-rich, smaller meals
• Stay hydrated (true cellular hydration matters more than you think)
• Strength-train regularly to preserve muscle mass

Note: Muscle strength–not just size–is critical for metabolic health, cognitive function, and longevity.

Let’s Talk About Respect

Your body is not broken. It’s speaking to you.

If you’re considering Ozempic because nothing else has worked, I see you. But ask yourself: Am I ready to pair this tool with the deeper healing my body truly needs?

Because the truth is, you don’t need more restriction. You need restoration.

And no, you shouldn’t have to figure it out alone.

The Real Path Forward

This is where coaching becomes your lifeline–not to tell you what to eat, but to help you reconnect with the wisdom your body already holds. Together, we explore:

• Hormone balance
• Nervous system regulation
• Nutrient-dense, realistic meals
• Sleep rhythms and stress resilience
• Releasing shame and fear around food

It’s not always fast. But it’s real.

Final Word: Do It for You

Not for your kids. Not for your doctor. Not for some image of your “old self.”

Do it because you’re tired of fighting your body and ready to start partnering with it. Do it because you want to feel energy, clarity, and ease again. Do it because healing isn’t just about looking different–it’s about living differently.

You deserve a future where wellness feels like freedom, not control.

And if Ozempic is part of that path, make sure it’s just one tool in a much more compassionate, comprehensive toolbox.

In recent years, Ozempic has gained significant attention as a potential tool for weight loss. While some celebrate its effectiveness, it’s important to understand that Ozempic works best when combined with healthy lifestyle changes — and is not meant for lifelong use.

If you’re considering Ozempic as part of your weight loss journey, it’s crucial to understand both its benefits and potential risks — as well as how to build lasting healthy habits.

Why Ozempic Is Not a Long-Term Fix

While Ozempic can be a helpful jumpstart for those struggling with weight resistance, it’s not designed to be a permanent solution. There are three major concerns with prolonged Ozempic use:

1. Rebound Weight Gain: Once patients stop taking Ozempic without sustainable lifestyle changes in place, the weight can return — often quickly.

2. Dehydration: Ozempic suppresses appetite, which can lead to inadequate hydration and nutrient intake.

3. Muscle Wasting: Without proper nutrition and movement, your body may burn muscle instead of fat, reducing overall strength and

Maximizing Ozempic’s Effectiveness with Healthy Habits

✅ Meal Preparation: Preparing nourishing, whole-food meals reduces the temptation of fast, processed foods. Keeping a cooler in your car with snacks like cucumbers, almonds, or hard-boiled eggs can prevent impulsive, less healthy choices.

✅ Hydration: Drinking plenty of water throughout the day — not just when you’re thirsty — is key. Proper hydration helps curb cravings, improve digestion, and reduce fatigue.

✅ Gentle Exercise: It’s best to wait until you’ve lost 20-30 pounds before introducing more intense exercise. Early in your weight loss journey, your body is naturally detoxifying — and rest during this phase is vital. Overexertion too soon can trigger muscle loss and compromise your immune system.

✅ Detoxification Support: In the early stages of weight loss, toxins stored in fat cells are released into your system. Supporting your body with nutrient-rich foods, proper hydration, and practices like sauna therapy can enhance your detox process.

Maximizing Ozempic’s Effectiveness with Healthy Habits

Ozempic reduces cravings by altering hunger signals and making food less appealing. However, emotional eating patterns still need to be addressed. Creating mindful eating habits, stress management strategies, and learning to listen to your body’s signals are essential for long-term success

Ozempic as a Motivational Tool

For many people, Ozempic can provide an important confidence boost. The early weight loss results can be a powerful motivator, helping individuals refocus on their health and adopt sustainable habits.

If you choose to use Ozempic, consider it a short-term tool — ideally for no longer than three months. During this time, focus on establishing healthier habits that you can maintain independently once you’ve discontinued the medication.

When Should You Consider Ozempic?

Ozempic is primarily prescribed for individuals with pre-diabetes or type 2 diabetes. If you’re not in this category, working with a clinical nutritionist or health coach may be a better first step.

If you have over 100 pounds to lose, remember that this is a long-term process. Sustainable weight loss often takes a year or more. Progress may come in waves — some weeks you may experience plateaus or even slight gains, and that’s normal.

Beyond Weight Loss: The Health Benefits of Sustainable Change

Healthy, sustainable weight loss offers far more than just a number on the scale. Improved markers such as:

✅ Lower A1c levels

✅ Improved cholesterol and triglycerides

✅ Better energy, mood, and immune function

Your Unique Journey to Health

Every weight loss journey is different, and there’s no one-size-fits-all solution. Whether you’re considering Ozempic or focusing entirely on lifestyle changes, working with a physician, nutritionist, and health coach can help you find the right path for your body.

Remember, even if you can’t commit 100% to a structured program, doing 50% will still yield better results than doing nothing. Progress is about consistency, not perfection.

Final Thought: Focus on Nourishment

Your journey to better health doesn’t have to feel like punishment. Shift your mindset to focus on being nourished — with good food, restful sleep, meaningful movement, and supportive relationships.

By taking a gentle, patient approach and building sustainable habits, you’ll not only lose weight — you’ll reclaim your energy, confidence, and well-being.

Let’s face it we’re at home more these days which means either you’re eating more processed/convenience foods, ordering more take-out or, and I hope this is the case, you’re cooking up a storm in your very own kitchen. 

Cooking your own home cooked meals is quite easy, all you have to do is: Plan, Shop, Cook and Enjoy!

Let’s explore these tips on how to make your home cooking easier a little more:

1. Plan. I can’t overemphasize how important planning is. If you look ahead you will not fall prey to eating whatever happens to be available – healthy or not – when you are hungry. To help you get into the planning mood you can start by looking at recipes in books or online. You can also get recipe ideas from friends, family, cooking shows or food blogs. Doing this will help you start creating your shopping list for the week.    
   
   
2. Shop. Planning helps you create a solid shopping list which helps you manage your budget better. Buy foods on special that way you’ll be eating seasonally as often these food items are more readily available at that particular time of the year. It may be different where you live but here in my neck of the woods – asparagus seems to be plentiful this time of year causing prices to be lower than in the height of the summer.
   
   Also, having a shopping list helps you from under-buying causing you to make too many trips back and forth to the grocery store – wasting time and energy. And then there’s over-purchasing where you often end up throwing food away – that’s such a waste on so many levels. When you were growing up I’m sure you heard your mother say: “finish your plate, there are people starving.” Unfortunately, that is a reality in many parts of the world, but eating because others are starving really doesn’t make sense. But thinking of it on a deeper level – by not wasting food you are respecting and giving thanks for what you are lucky to have.
   
   
3. Cook. Make your cooking environment pleasant and not chaotic. Of course, having all necessary ingredients and supplies at hand is key but also having a peaceful atmosphere is essential. Play music when preparing your meals. Having tools accessible and easy to find is half the battle. Make sure you are using the best ingredients available from spices, herbs, oils to your proteins, vegetables and grains.
   
   Just as over-purchasing is not the best strategy, so too is cooking too much food. Leftovers are good to a certain extent but if food sits around for more than 2 days it starts to lose much of its nutritional value and quality. Decide from the get go to eat as fresh as possible.   
   
   
4. Enjoy. Enjoy your meals with the warmth and caring of a lovely conversation.  Whether you’re having dinner with your family at home or finding yourself going solo you can always make it even more special. Over the last week I found myself picking up the phone when my delicious dinner stood before me. It was a spontaneous impulse and an enjoyable experience – it felt as though I was having friends over for dinner. Of course, it may not be everyone’s cup of tea to engage in “distance dining”, but it sure can be fun. Instead of the phone you can always use Zoom, Facetime, Whatsapp. In these times, we need to reach out and feel connected in whatever we can.

Things have changed dramatically this year and certainly, drastically, since the original Thanksgiving. Today we are inundated with “too much”. Too much to do, too much news, too much food, too much technology, and so on. We can, however, be thankful that most of us have survived such a crazy year.  

So how can you honestly have a healthy and happy Thanksgiving during this strange year? Here are 5 tips to help you manage that very thing.

Here are Your 5 Happy & Healthy Holiday Tips:

1. Make Sure Your Gut is Happy. Take your probiotics, digestive enzymes, and HCL (Betaine Hydrochloride) to help manage your digestive tract. A note of caution: if you experience an inflammatory digestive condition like heartburn, ulcer, or other upper digestive issues to be safe avoid these supplements until your condition is healed.  Did you know that your digestive tract is also comprised 70-80% of your immune system? So if you make healthy dietary choices especially during this feasting time of year you will be less likely to have a compromised immune system. Don’t overeat, mix too many types of foods at one sitting or dilute your naturally occurring digestive enzymes by drinking too much liquid with your meals.
   
   
   
   
   
   
2. Holiday Rest. This is a must or else your body will eventually breakdown. In normal times the holidays are synonymous with hectic days and increased stress so it’s important to take whatever time you can to shut the door and stop the world for a few minutes or hours. Believe me, you want to do this. I say this all the time: if you want to be more effective and productive, you must learn how to rest and relax your mind and your body. I’m not just saying to have a good night’s but also try some meditation, breathing exercises, or a timed visualization session. It doesn’t have be for a long period, could be as little as 5 minutes all the way to 30 minutes. Rest and relaxation is a must for overall health and self-preservation.
   
   
   
3. Forego the Holiday Desserts. Savor your holiday sweets but indulge only sparingly or if you can make a commitment to get it out of your diet altogether that would be even better. When you consume sugar the brain produces huge surges of dopamine, the feel-good brain chemical, which is one of the main reasons it is so hard to give up sugar and sweets once you start eating them. Sugar makes you feel good initially but that feeling doesn’t last and soon you’re looking for your next fix. Sugar also depletes your immune system – something you definitely do not want to compromise at this time. 
   
   
4. Use Pre-biotics. Adding sauerkraut, not a typical Thanksgiving food, can prepare your digestive tract nicely for good digestion. I know, I know sauerkraut – maybe not everyone’s cup of tea. I grew up in a German household where my mother lovingly made a barrel of it on a regular basis, but it was never one of my favorite foods. If you, too are not a friend to this traditional food of Germany, there are many other cultured or fermented foods that will provide the same health benefits such as yogurt, pickles, kimchi, and olives for example. 
   
   
5. Choose Mostly Vegetables.  Vegetables ought to be your best dietary friend by far. This Thanksgiving choose more of the Brussel sprouts, green beans, carrots, salads, sweet potatoes (without the marshmallows), squash whatever is colorful, and from the garden. 
   
   
   
   

   If you load up on these high powered gems you won’t have as much room for the desert table. You need your daily fiber and vegetables are packed full of it. These garden treasures are also loaded with the essential minerals and vitamins you need for your body to feel good and work well. If you want to be healthy and not sick; think of vegetables as always being your very best friends.  

   Enjoy the wonderful bounty of the Season!

Funny I was looking for images of the stomach symbolizing digestion and all I could find were of people holding their stomachs in discomfort and misery – like this one to the left. It got me wondering – what are we thinking when we think of our gut?

So in today’s article, I wanted to focus on having a healthy gut and not being in misery.

I saw a great ad for a digestive supplement today and it said:
“You Gut This” Cute – right?

Even though it is taken from my least favorite, overused expression “you’ve got this” I couldn’t help notice how clever it was. So when it comes to your digestion “Have You Really Gut This” or is your digestion gutted and in bad shape?

So what is your gut anyway? Your gut represents everything you consume, digest, process, and eliminate. And it isn’t exclusively just about the food you eat. Everything you consume whether its food, fluids, ideas, thoughts, needs to be digested and needs to be digested well in order to maintain good health.

Certainly, many herbs and foods help your digestion.

Rule of thumb: if the food is hard to digest it’s going to take longer to break down and it’s going to sit in your digestive tract longer, too causing disruption. Best to choose foods that are fresh, whole and come from the garden. Avoid processed foods that come in bags, boxes or containers with ingredient lists a mile long. These “foods” are most likely synthetic and something your body will not breakdown very well, if at all.

So how can you heal your gut and make it happy and make it say
“I’ve GUT this!”

Always look to nature for healing.


Five Herbs That Help:

1) Ginger: is a remarkable food/herb and has been used in cooking and healing for centuries. It is said that ginger has over 100 healing attributes; one of them being digestion. If you ever enjoy sushi you will always see pickled ginger offered as a condiment helping you digest the fish. It is used in many cooking traditions throughout the world. It is a pungent and healing herb, so you will want to avoid it if you have any burning caused by gastritis or acid reflux until those conditions are healed. Ginger also is excellent for nausea.

2) Cumin: This herb is often used in many dishes especially in Indian and Mediterranean cooking. Its flavor has been described as earthy, nutty, spicy, and warm. Cumin has been used in traditional medicine for centuries. Cumin aids in good digestion and reduces food-borne infections. Also, new research indicates benefits in promoting weight loss and improving blood sugar and cholesterol. This herb improves indigestion and any inflammation in your gut. It is helpful to eat or even make a tea with it for excess acidity as it has a marvelous cooling effect.

3) Coriander: Coriander or cilantro has multiple health benefits and is a wonderful source of dietary fiber, manganese, iron, and magnesium. It can also be an appetite enhancer as well. It is a digestive aid, diuretic and promotes healthy elimination. Although the leaves are cooling the seeds are slightly warming. Coriander not only aids in digestion but it also boosts metabolism – both are important when you want to lose weight.

4) Fennel: is very soothing to your digestive tract. It can help with bloating, gas, heartburn, and acid indigestion. By adding fennel seed to your cooking you will be assured better digestion. It’s cooling and sweet properties strengthen your ability to digest. Chew a handful of fennel seeds when you are experiencing digestive issues and in no time you will have relief.  Fennel also combines well with cumin and coriander – all three are cooling digestive herbs. Use it as a spice or as a vegetable – steam, cook or bake or add it to soups. It has a bit of licorice type flavor and it’s yummy.

5) Turmeric: A very popular herb/spice found everywhere these days. This herb is well known to help reduce any kind of inflammation in the body. It has many medicinal benefits such as increasing your overall energy, reducing gas, improving digestion, dissolving gallstones, and even reducing the inflammation associated with arthritis. Again, this herb is used in many South Asian dishes – namely curries. Avoid using Turmeric if you have acid reflux or other burning in your digestive tract.

And remember Your Kitchen is Your Pharmacy!

Wishing You and Your Gut happy days ahead.