Smart Mouth Nutrition

11/21/2025

Gut peace > gut panic. Cozy, warm, fiber-filled foods win this season — cold salads and random vibes? Not so much.

Try these fall favorites for happy digestion:🍠 Sweet potatoes🍏 Apples + cinnamon🥣 Oats🫘 Lentils + beans🧄 Onions + garlic
Plus I share 5 more in the video.

Bloating prevention beats bloating reaction.

Watch the video to find out why your belly + immune system + everyone around you 😂 will thank you for eating more of these gut-friendly fall foods this holiday season!

11/21/2025

🍂🦃You don’t need to white-knuckle your way through Thanksgiving.

Blood sugar basics = sanity. And sanity → better food choices, better mood, better sleep. 🙌

Try these tiny tweaks and watch the magic. 🥂🍁✨🦃🥄

11/19/2025

Gut peace > gut panic.�Cozy, warm, fiber-filled foods win this season — cold salads and random vibes? Not so much.

Try these fall favorites for happy digestion:�🍠 Sweet potatoes�🍏 Apples + cinnamon�🥣 Oats�🫘 Lentils + beans�🧄 Onions + garlic
Plus I share 5 more in the video.

Bloating prevention beats bloating reaction. Your belly + immune system + everyone around you 😂 will thank you!

Hashtags:�

11/17/2025

Holiday season is creeping in like that relative who swears they’re “just stopping by for dessert”… and somehow ends up on your couch till midnight.

So this week? We get ahead of the chaos before the stuffing hits the fan.

Start here:
• Add one extra cup of veggies (frozen totally counts — we’re not fancy today).
• Get protein at all three meals — your hormones adore consistency.
• Drink a damn glass of water. Then another. Hydrate like you mean it.
• Go to bed 20 minutes earlier — your future you will thank you BIG time.

Tiny shifts now = far fewer “why did I do that?!” moments later.

11/13/2025

Didn’t exercise when you planned to? It’s okay, fit it in where you can get it in. Me getting my steps, me trying to multitask.😂

11/12/2025

🥂 The holidays are here — cue the cookies, cocktails, chaos and “I’ll start fresh in January” talk. Here’s the truth: you can enjoy the stuffing, pie and bubbly without wrecking your energy, blood sugar or waistline. 🙌

It’s not about restriction — it’s about small, SMART moves:�🥚 Start the day with protein�🥦 Fill your plate “Protein → Veg → Treat”�🍠 Make simple swaps (see blog post for ideas!)�🚶‍♀️ Take a walk after dinner�💧 Hydrate + slow down

Because the holidays aren’t meant for guilt — they’re meant for joy, connection and food that actually tastes damn good. ❤️

And, yep, I’m determined to stay THIS calm and focus on protein and fiber this holiday season. 😉

✨ Read the full blog for my easy, real-life tips to stay satisfied, energized and guilt-free this season.
�👉 https://smartmouthnutrition.com/blood-sugar-balance/how-to-enjoy-holiday-meals-without-the-guilt-yes-really/

11/12/2025

🥂 The holidays are here — cue the cookies, cocktails, chaos and “I’ll start fresh in January” talk. Here’s the truth: you can enjoy the stuffing, pie and bubbly without wrecking your energy, blood sugar or waistline. 🙌

It’s not about restriction — it’s about small, SMART moves:
🥚 Start the day with protein
🥦 Fill your plate “Protein → Veg → Treat”
🍠 Make simple swaps (see blog post for ideas!)
🚶‍♀️ Take a walk after dinner
💧 Hydrate + slow down

Because the holidays aren’t meant for guilt — they’re meant for joy, connection and food that actually tastes damn good. ❤️

And, yep, I’m determined to stay THIS calm and focus on protein and fiber this holiday season. 😉

✨ Read the full blog for my easy, real-life tips to stay satisfied, energized and guilt-free this season.

👉 https://smartmouthnutrition.com/blood-sugar-balance/how-to-enjoy-holiday-meals-without-the-guilt-yes-really/

11/10/2025

🚫 Myth: “I’ll just start fresh in January.”

Truth bomb: Your metabolism doesn’t take a holiday break, and neither does your blood sugar, energy, or mood.
�All-or-nothing thinking = harder January + more stress.

✨ The secret? Small, simple tweaks NOW make it easier to glide through the season without the crash:�✅ Protein at every meal (yes, even with dessert 🍰)�✅ Hydrate like a champ 💧�✅ Walk, sleep, breathe — repeat 🏃‍♀️💤🧘‍♀️�✅ Enjoy your favorites — guilt-free 🍷🥧

Small tweaks now = smoother sailing later. Your future self says thanks. 💪

11/10/2025

🚫 Myth: “I’ll just start fresh in January.”

Truth bomb: Your metabolism doesn’t take a holiday break, and neither does your blood sugar, energy, or mood.

All-or-nothing thinking = harder January + more stress.

✨ The secret? Small, simple tweaks NOW make it easier to glide through the season without the crash:

✅ Protein at every meal (yes, even with dessert 🍰)
✅ Hydrate like a champ 💧
✅ Walk, sleep, breathe — repeat 🏃‍♀️💤🧘‍♀️
✅ Enjoy your favorites — guilt-free 🍷🥧

Small tweaks now = smoother sailing later. Your future self says thanks. 💪

11/07/2025

Weekend Marathon Mode: Activated 💪

The weekend marathon is here—soccer tournaments, Costco runs, maybe a little early holiday prep. You need grab-and-go snacks that actually keep you (and the kids) moving—not the kind that send you crashing before halftime.

Here are some high-energy, high-protein snack ideas for your weekend hustle.

🥚 Mini egg bites – make a batch and toss them in the cooler bag.
🧀 Turkey + cheese roll-ups – add pickle spears if you’re feeling spicy.
🥜 Trail mix remix – almonds, pistachios, freeze-dried berries, and dark chocolate chips.
🧋 Protein smoothie on the go – freeze ahead, thaw as you drive.
🥩 Beef or turkey jerky – clean ingredient list, real protein punch.
🍎 Apple slices + nut butter packets – the classic that still slaps.
🍗 Chicken skewers or grilled tenders – cold, delicious, and kid-approved.
🫛 Roasted edamame or chickpeas – salty crunch without the crash.
🥚 Hard-boiled eggs – bonus points for pre-peeling at home.
🌯 Mini wraps – hummus + turkey + spinach in a tortilla, sliced sushi-roll style.
🧁 High-protein muffins – oats, eggs, protein powder, whatever you’ve got.
🍫 Protein bars (the good ones) – look for 10–20g protein, low added sugar.
🥒 Snack box combo – turkey slices, nuts, veggies, and hummus — your DIY bento box.

Stay strong, stay sane, stay fueled. You can’t pour from an empty mug. Tag your weekend MVP below.👇

11/03/2025

One of the biggest breakfast mistakes I see in midlife? 🚫 Not enough protein.

Protein at breakfast does more than just “fill you up” — it:�✅ Boosts muscle (aka your metabolism’s engine)�✅ Steadies blood sugar (goodbye cravings + crashes)�✅ Keeps you full and energized for HOURS

Here’s the magic number: 30 grams.�Not 5. Not 10. THIRTY.
Why? Your muscles need enough amino acids (esp leucine) to turn on muscle protein synthesis and 30 grams of high-quality protein helps you hit close to that amount of leucine.

The problem? A standard breakfast of cereal, toast or oatmeal made w/ water — maybe about 5-10 grams of protein. I share FOUR easy breakfast ideas that get you to or close to the 30 grams of protein.

Fix breakfast first. It’s a game changer for metabolic health and energy.💪✨

11/03/2025