Sky Therapeutics

11/21/2025

With the recent government shutdown, food banks across the country have seen a surge in demand, in some areas up to 30% more families needing support, and Houston is no exception. When SNAP benefits are delayed or reduced, families feel it immediately.

That’s why I’m organizing another volunteer shift on 11/26/25 from 8am–12pm, and I’d love for you to join me.

Just comment below or send me a message and I’ll send you the registration link.

If you’ve been wanting a meaningful way to give back before the holidays, this is it.

11/19/2025

A holiday dessert board is one of the easiest ways to offer something festive without spending hours in the kitchen.

Think dark chocolate for richness, seasonal citrus for brightness, crunch from nuts, and a few better-for-you sweet bites like date balls or dark chocolate covered almonds.

It’s colorful, nourishing, and simple to assemble... perfect for gatherings, hosting, or a quiet night in when you want something special without going overboard.

Swipe through for the step-by-step guide, and save this for your next holiday event or family night.

11/17/2025

If you’re navigating fibroids, you’ve probably noticed how much your symptoms can fluctuate with stress, hormones, and the way you eat. Research continues to show that nutrition and lifestyle play a meaningful role in supporting hormone balance and reducing the inflammatory environment that can worsen fibroid symptoms.

This is where functional nutrition becomes powerful.

We focus on improving estrogen metabolism, supporting liver detox pathways, lowering inflammation, and building a nutrient-dense foundation that actually works for your real life... not restrictive plans that leave you confused or hungry.
If you’re dealing with heavy periods, pelvic pressure, bloating, or you suspect your symptoms are tied to fibroids, we can take a deeper look together. Your plan should be personalized, evidence-informed, and designed to support long-term hormone health.

If you’re ready to get clarity and start feeling better in your body, you can schedule a consultation with me using the link in my bio or message me directly for next steps.

References:

Cleveland Clinic. (2022, July 19). Foods to reduce uterine fibroids. https://health.clevelandclinic.org/foods-to-reduce-uterine-fibroids

Dunneram, Y., Greenwood, D. C., Cade, J. E., & White, H. L. (2021). Diet and risk of uterine fibroids: A systematic review. European Journal of Nutrition, 60(4), 1863–1882. https://pmc.ncbi.nlm.nih.gov/articles/PMC7908561/

National Institutes of Health. (2023). The role of nutrition and lifestyle in the pathogenesis and management of uterine fibroids: A review. Journal of Clinical Medicine, 12(1), 86. https://pmc.ncbi.nlm.nih.gov/articles/PMC10708302/

Physicians Committee for Responsible Medicine. (n.d.). Nutrition Guide for Clinicians: Uterine fibroids. https://nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342088/all/Uterine_Fibroids

11/15/2025

Looking for a snack board that feels seasonal, satisfying, and nourishing? This one is perfect for holiday gatherings or a quiet night in when you want something simple but still balanced.
The highlight is the pumpkin white bean dip. It’s creamy, savory, and loaded with fiber and plant-based protein. Proof that festive food can also support your goals.

What you’ll need:
• Pumpkin white bean dip (tahini, garlic, lemon, sage)
• A variety of raw veggies for dipping
• Cheese, fruit, olives, whole-grain crackers
• Pumpkin seeds and a little dark chocolate for balance

Save this for later and follow for more nutrition-forward ideas you can feel good about.

11/14/2025

Dinner doesn’t have to feel like another full-time job.

Lately, I’ve been batch cooking more, and honestly, it’s been a game changer.

One prep session, and I’ve got balanced meals ready for the week. Less stress, fewer last-minute decisions, and the kids get real food (not just snack bars or random grazing).

If you’re tired of the nightly “what’s for dinner?” question, these 5 batch-friendly recipes are your new best friend:
🥣 Strawberry Almond Overnight Oats – Breakfast in a jar, ready when you are
🌮 Vegetable Taco Soup – Hearty, cozy, and freezer-friendly
🍗 Maple-Mustard Chicken with Roasted Veggies – One-pan, zero stress
🥗 Barley & Roasted Cauliflower Jar Salad – Fresh, portable, and customizable
🥕 Mini Veggie-Loaded Meatloaves – Protein-packed and kid-approved

A little weekend prep goes a long way toward calmer evenings, better nutrition, and a fridge full of meals that actually make you feel good.

Save this post to come back to when you’re ready to simplify your week!

11/12/2025

Not sure how much fiber your body actually needs, or why it matters?

You’re not alone.

According to national data, the average American eats only about 16 grams of fiber per day, far below recommended levels.

In fact, it’s estimated that 95 % of U.S. adults and children do not meet the adequate intake guidelines.

Here’s the good news: small changes add up.

Choosing whole-grain pasta, adding beans to your meals, or snacking on fruit and nuts can make a real difference in digestion, energy, and heart health.

Swipe through to learn:
✅ How much fiber to aim for
✅ The best foods to get it
✅ Easy ways to add more each day

Save this post for later, your gut (and blood sugar, and heart) will thank you.

11/11/2025

Most women think real change happens overnight… but behavior change is a process and every stage counts.

Whether you're just beginning to think about change… or you're already actively tracking habits, protein, sleep, steps, workouts, etc… understanding where you are in the Stages of Change helps you choose goals that are actually realistic, not overwhelming.

There’s no “better” stage.
There’s only awareness and the next step.

So tell me, which stage are YOU in today?

And what do you feel ready for next, a small shift? more structure? accountability? testing? clarity? routine building?
Comment below. I’d love to hear where you are on your journey right now.

11/10/2025

Most people look at protein grams only… but that number doesn’t tell the full story.

Your body can only use what it can actually absorb.

Different protein sources have different levels of bioavailability, which means two meals with the same protein grams may not translate to the same results for muscle repair, recovery, metabolic support, or hormone health.

It’s not just about increasing protein intake…
It’s about choosing high quality protein sources that your body can efficiently break down and utilize.

Swipe through to see how different categories compare. Animal, plant, and free amino acids, and why this matters if you’re fueling for fat loss, strength, metabolic health, and hormone balance.

11/06/2025

The Sky Wellness Collective Office Hours with Dr. Tara Torres, DCN are back and I can’t wait to see everyone again!

If you’ve been part of the Collective or were gifted access, check your inbox! I’ve just sent your reminder email with the Zoom link for our next session on Wednesday, November 19th at 7:00 PM CST.

This is your hour to slow down, connect, and focus on YOU while learning practical, evidence-based ways to support your health, hormones, and overall wellness.

We’ll kick things off by sharing one win and one work-in-progress, then dive into your pre-submitted questions and live Q&A. Think of it as a mix of girls’ night, group coaching, and functional medicine office hours all in one.

Not yet a member? It’s not too late!

Join the Sky Wellness Collective today and get instant access to this month’s Office Hours (plus meal plans, supplement protocols, resources, personal training, and ongoing support).

Come learn, laugh, vent, and connect, because you can’t pour from an empty cup.

11/05/2025

Stress significantly influences blood sugar levels, not just food intake. Emotional and psychological stressors trigger cortisol and adrenaline release, which can increase insulin resistance and glucose levels. This creates a feedback loop: stress raises glucose, poor control leads to fatigue, further stress ensues, and long-term effects can contribute to metabolic issues like prediabetes. Research indicates that stress management techniques such as diaphragmatic breathing, meditation, and light movement can effectively lower glucose levels. Additionally, prioritizing proper nutrition, restorative sleep, and supporting overall health can help maintain balanced blood sugar. By understanding these connections, individuals can adopt healthier habits to mitigate stress impacts.

Stress significantly influences blood sugar levels, not just food intake. Emotional and psychological stressors trigger cortisol and adrenaline release, which can increase insulin resistance and gl…

11/03/2025

When we bring meals back to the table… everything shifts.

Family style meals aren’t just about the food, they support connection, confidence around eating, better behavior, better grades, and create a positive relationship with food long-term. When kids feel safe + supported at meals, they’re more willing to try new foods, listen to hunger/fullness cues, and learn how to build balanced plates without pressure or micromanaging.

This is how we help raise intuitive, confident eaters.

Small shifts that make a massive difference:
• serve meals family-style
• offer variety
• model portions and balanced plates
• let kids decide what goes on their plate and how much

These habits support blood sugar, mood, digestion, growth, AND reduce mealtime stress… for everyone.

If you’re working on building healthier nutrition rhythms at home, these five pillars are a great place to start.

10/30/2025

Meet Dana, a 42-year-old professional, mom, and perfectionist trying to “do it all.” She came to me struggling with blood sugar swings, stubborn weight gain, and fatigue that caffeine could no longer fix.

Instead of a restrictive diet, we focused on rebalancing her metabolism through nutrient therapy and functional nutrition.

Her plan included:
✨ 30–35g protein per meal for blood sugar balance
✨ Magnesium, omega-3s, and chromium support for glucose control
✨ High-fiber Mediterranean meals for steady energy
✨ Short-term berberine + inositol to stabilize post-meal glucose
✨ B-complex and electrolytes to support stress and recovery

Four months later, her A1c dropped from 6.2% → 5.4%, she lost 10 lbs of body fat, and her fasting glucose stabilized in the 80s... all without medication.

📊 The secret wasn’t restriction; it was nourishment. We optimized her physiology from the inside out.

If you’re tired of “trying everything” and still not seeing results, it’s time for a data-driven plan built around your body.

📅 Book your discovery call at www.skytherapeutic.com to get started.