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The Rebel Fork

Sharing tips and tricks as a dietitian to help prevent disease and lose weight the healthy way! My p

11/19/2025

Instead of avoiding carbs every meal, you found my page, and now you know how to eat them without the spikes. 🍝

If you’re already feeling anxious about navigating the holidays with prediabetes, or worried about those blood sugar swings at parties and family dinners, I’ve got you covered.

Introducing The Holiday Food Guide 💛
Your step-by-step roadmap to enjoying the season and keeping your blood sugar steady. Inside, you’ll find how to build balanced plates, make realistic swaps that don’t feel restrictive, and enjoy your favorite holiday foods with confidence.

Because managing prediabetes doesn’t mean missing out, it just means learning how to eat smart, not scared. 💪

Comment HOLIDAY and I’ll send you the link to grab it for yourself!

11/13/2025

The exact steps I use with my 1:1 clients to enjoy holiday food without the blood sugar rollercoaster. 🎢✨

You don’t have to skip dessert or avoid carbs to keep your blood sugar steady this season. You just need a strategy that works with your body, not against it.

Here’s what that looks like 👇

1️⃣ Don’t skip meals.
Showing up to Thanksgiving dinner starving almost always leads to overeating and a quick blood sugar spike. Eat a balanced breakfast with protein and fiber: like eggs + avocado toast or Greek yogurt + berries.

2️⃣ Build a balanced plate.
Use the rule I teach every client:
½ non-starchy veggies 🥦
¼ lean protein 🍗
¼ smart carbs 🍠
Plus add in a healthy fat 🥑

3️⃣ Pair sweets with protein.
If you’re having pie, have it with your meal, not hours later on an empty stomach. Pairing carbs with protein helps slow digestion and keeps glucose levels steady.

4️⃣ Move your body after meals.
A short 10–15 minute walk after eating can make a big difference in post-meal spikes, and it’s a great way to reset after a big plate! 🚶‍♀️

5️⃣ Individualize your goals around YOU
Together, we’ll create a plan that’s built around your lifestyle — not the other way around. Every step is tailored to help you reach the goals that matter most to you

If you’re ready to head into the holidays feeling calm, confident, and balanced, grab my Holiday Food Guide. It’s your simple plan to keep blood sugar balanced, enjoy every bite, and actually thrive during the holidays. 🎄

Comment HOLIDAY & I’ll send you over the link!

11/12/2025

Hot take: “I tell my clients with prediabetes to stop cutting out their favorite foods. 🍝

Because here’s the truth: restriction leads to rebellion. The more you tell yourself you can’t have it, the more likely you are to end up binging it later.

Instead, I teach my clients how to balance their favorites:
👉 Add a protein or fiber source (think chicken, veggies, or nuts)
👉 Eat it after a balanced meal, not when you’re starving
👉 Slow down,enjoy it, don’t rush it

This is how you stop the blood sugar rollercoaster, without giving up the foods you love. 💛

11/11/2025

Here, we make peace with food again! Follow .nutrition if this sounds just like what you need 🎄

We talk strategy, balance, and small shifts that make a big difference — without cutting out everything you love.

Take a deep breath, friend. You can enjoy the holidays and support your blood sugar.

11/04/2025

🎶 “I don’t want a lot for Christmas…” 🎶

Except maybe… stable blood sugar + energy to actually enjoy the season 😅

The holidays are coming fast (and so are the Christmas cookies 🍪).

But you can absolutely prepare your body, and your mindset, to enjoy it all without the crash.

You don’t need to skip the treats, you just need a strategy that works for you, not against you. 💛

Follow .nutrition for more tips & tricks on thriving with diabetes this holiday season!

10/31/2025

You don’t have to give up sweets, you just have to get smarter about them 😉

This high-protein, pumpkin spice puppy chow is proof you can have your candy and balance it too.

🎃 Protein, fiber, and healthy fats = the real “trick” to this treat.

And just for fun, drop your go to Halloween treat below 👇🎃

🥜 Ingredients:
1 box Chex
1/2cup white chocolate chips
1/2 cup dark chocolate chips
3/4 cup creamy peanut butter
3/4 cup pumpkin
1 stick butter
1 scoop vanilla protein powder
1 tbsp pumpkin pie spice
2 cups powdered sugar

💫 Ready to enjoy treats and balance your blood sugar without restriction?
I’ve got a few 1:1 coaching spots open this month — apply through the link in bio to get started. Or shoot us a DM with questions!

10/30/2025

Every bite you take is either fighting disease or feeding it 🥗

When it comes to prediabetes, food isn’t just fuel, it’s medicine.

The way you eat can either help your blood sugar stabilize or send it spiraling.

Here’s the good news: your body wants to heal. When you give it the right nutrients, balance your blood sugar, and reduce inflammation, you can actually reverse prediabetes and regain energy, focus, and confidence around food again.

Want to learn how to use food as a tool to heal your body from the inside out? Send me a message or tap the link in my bio to get started!

10/27/2025

Here’s what you do first 👇

Let’s be real when that 3 pm craving hits or you finally crash after dinner, your brain isn’t craving chips... it’s craving stability.

Blood sugar dips trigger hunger, fatigue, and that “I need something right now” feeling that makes you grab the first thing you see.

Here are 3 ways to stop the binge-before-you-think cycle:

1️⃣ Don’t skip meals.
Undereating during the day is one of the biggest triggers for late-night snacking. When your blood sugar tanks, your brain demands fast energy, usually sugar or carbs. Eat balanced meals with protein, fat, and fiber to keep your levels steady.

2️⃣ Keep balanced snacks ready.
If your only options are chips or cookies, that’s what you’ll reach for. Prep blood sugar-friendly snacks like boiled eggs, nuts, Greek yogurt, or protein bites so you’re ready when cravings hit.

3️⃣ Check your stress.
Stress raises cortisol, which messes with insulin and blood sugar control, meaning emotional eating becomes even harder to fight. Try a walk, deep breaths, or journaling before opening the pantry.

Small shifts = big results. You’re not weak for craving, your body’s just asking for balance.

10/24/2025

Friendly reminder: carbs don’t hate you (and you don’t need to hate them either 😉).

The secret to enjoying your favorite carbs without the blood sugar rollercoaster? 👉 Eat them strategically!

Swipe to see my go-to swaps that keep meals satisfying, delicious, and totally blood sugar–friendly.

10/22/2025

Hot take: it’s totally okay to enjoy the candy 🎃

You don’t need to cut out sweets to support your blood sugar — you just need balance.

When you know how to pair your treats with protein, fiber, and healthy fats, your numbers stay steady and you actually enjoy the moment.

Because food freedom isn’t about perfection, it’s about knowing how to make real life work for you (yes, even the fun-sized kind 🍫).

If you’re done choosing between treats and your goals, message me & let’s learn how to create a balanced lifestyle that not only supports your blood sugar but reverses your diabetes!

10/20/2025

Proof that you have more control over your health than you think 👀

Natasha’s story can be YOUR story too.

Ready to take back your health?

Click the link in bio to learn more about working 1:1 with The Rebel Fork to reverse your prediabetes and finally feel like you again. 💚

10/17/2025

You don’t need a gym membership to make big changes for your health, just your shoes and a path. Walking really can change your life.

Why it matters: walking doesn’t just help with blood sugar, it boosts your mood, supports heart health, and decreases cortisol, too!

Try these tips to keep it fun:
🏃‍♀️ Track your steps to stay motivated
🏃‍♀️ Choose a scenic route you love
🏃‍♀️ Invite a friend or make a playlist to keep it exciting

One step at a time adds up in a big way. 💚

Want more doable, real-life strategies to support your blood sugar? Follow .nutrition for more tips.

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http://therebelfork.com/

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