Slim Solutions Weight Loss & Nutritional Support

01/22/2026

If we end up with power outages or icy roads this weekend, having the right food on hand will make a big difference. Storm prep doesn’t have to mean chips and packaged snacks—there are healthy, shelf-stable options that support energy, blood sugar, and hormones even when the lights go out. Here are some ideas to use.

🥭 FRUITS (Shelf-Stable, No Fridge)
Apples
Pears
Oranges
Grapefruit
Lemons
Limes
Bananas (use first)
Pomegranates
Pineapple (whole)
Papaya (whole)
Mango (unripe to start)
Kiwi
Melons (whole): cantaloupe, honeydew, watermelon
Peaches, plums, nectarines (shorter shelf life)

🥕 VEGETABLES (Shelf-Stable, No Fridge)
Root + Storage Veg
Carrots
Beets
Turnips
Rutabaga
Parsnips
Radishes
Potatoes (all varieties)
Onions
Garlic
Shallots
Other Shelf-Stable Veg
Bell peppers
Cucumbers
Zucchini
Squash (summer & winter)
Eggplant
Cabbage (1–2 weeks without refrigeration)
Celery (short-term shelf stable)
Green beans (fresh)
Leeks (use early)
Pumpkin
Tomato
🥔 STARCHY VEGETABLES / NATURAL CARBS
Potatoes (russet, red, Yukon)
Sweet potatoes
Yams
Winter squash (acorn, butternut, spaghetti, pumpkin, kabocha)
Plantains
Corn (fresh in husk 1–2 days)

🥫 BPA-FREE SHELF-STABLE CAN/CARTON ITEMS
(Look for No Salt Added / Low Sodium and BPA-Free)
Beans & Legumes
Black beans
Pinto beans
Kidney beans
Garbanzo/chickpeas
Cannellini/Great Northern
Lentils (canned or boxed)
Brands known BPA-free + low/no salt:
Eden Foods (gold standard: BPA-free & no salt)
365 Whole Foods
Pacific Foods cartons
Trader Joe’s BPA-free options
Pomi (boxed)
Canned Tomatoes (BPA-Free)
Diced tomatoes
Crushed tomatoes
Tomato sauce
Whole peeled tomatoes
Tomato paste
Boxed strained tomatoes (Pomi)
Vegetables (BPA-Free + No Salt)
Corn
Peas
Green beans
Mushrooms
Artichokes (check sodium/packaging)
Canned Fruit in Juice/Water (BPA-Free)
Peaches
Pears
Pineapple
Mandarin oranges
Mixed fruit
Avoid: Syrup

Nut butters (unsalted, glass)
Single-serve nut/seed packets
Shelf-Stable Broths (Cartons BPA-Free)
Chicken broth (unsalted)/or bone broth
Vegetable broth (unsalted)
Beef broth (unsalted)/bone broth
📦 OTHER SHELF-STABLE CLEAN CARB + PANTRY OPTIONS
(Not refrigerated + storm-friendly)
Dried beans
Dried lentils
Rice (brown,, basmati)
Oats
Quinoa
Pasta
Legume pasta (chickpea/lentil)
Applesauce cups/pouches (unsweetened)
Dried fruit (no sugar added)
Trail mix (unsalted)
Nuts + seeds (unsalted)* transition and maintenance clients
Shelf-stable plant milks (unsweetened cartons)
Whole grain crackers (unsalted)

STORAGE NOTES (Storm Specific)
To extend life during outages: ✔ store cool + dry
✔ keep onions + potatoes separated
✔ avoid sealed plastic bags (moisture mold risk)
✔ use ripe items first (bananas, peaches, tomatoes)

Blessings to you all
Fit Busy Mom Coach Julie Williams,BS CHC,IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/21/2026

Attention Monday clients if you need to come by Wednesday or Friday and stock up just in case.

01/21/2026

How Much Protein Do You Actually Need? (Research Update)

Most adults aren’t eating enough protein — especially 40+ — and it plays a major role in metabolism, hormone balance, strength, recovery, and healthy aging.

Here’s what current research shows:
🔹 General Protein Guidelines (Adults)
Recommended ranges based on current evidence:
👉 Sedentary / minimal exercise:
~1.0 g/kg/day
👉 Active / strength training / athletes:
~1.6–2.2 g/kg/day
These ranges apply to both men and women and increase with activity level and age due to changes in muscle protein synthesis and anabolic resistance.

🔹 Women: Needs Rise After 40
Research shows women in perimenopause/menopause benefit from:
➡️ ~1.2–1.6 g/kg/day
to support:
✓ lean muscle
✓ bone density
✓ metabolic rate
✓ glucose control
✓ functional strength
Women who are active, lifting, or training do better at:
➡️ ~1.6–2.2 g/kg/day
Female physiology researchers like Dr. Stacy Sims, and menopause specialist Dr. Mary Claire Haver, have helped highlight this gap in women’s nutrition research. PubMed-cited studies also associate higher protein intake with better bone density and strength outcomes in midlife women.

🔹 Men: Performance + Aging Support
Men also experience muscle loss with age and benefit from:
➡️ ~1.2–1.6 g/kg/day for maintenance
➡️ 1.6–2.2 g/kg/day for training + strength goals
Protein supports:
✓ muscle
✓ metabolism
✓ recovery
✓ hormone health
✓ bone density (yes, men too)

🧮 How to Calculate Your Needs
Here’s a simple formula:
Convert weight to kg:
Weight (lbs) ÷ 2.2 = kg
Multiply by protein factor:
kg × protein factor = grams/day
📌 Example
Person: 150 lbs, active
150 ÷ 2.2 = 68 kg
68 × 1.6 g/kg = 108.8 g/day
≈ 110g/day

⏱ Timing Matters Too
Studies show spreading protein across the day improves absorption:
✔ Aim for 25–35g per meal
✔ Prioritize breakfast (helps cortisol, glucose, muscle)

⚠️ Medical Note (Kidney Disease)
If you have any stage of kidney disease, protein needs must be individualized by your nephrologist or medical doctor.

📍 Medical Disclaimer
This post is for educational purposes only and not intended as medical advice or to diagnose or treat any condition. Always consult with your healthcare provider about your personal
needs.

Reference
1. Protein & Aging / Sarcopenia
Bauer J, et al. “Evidence-based recommendations for optimal dietary protein intake in older people.” J Am Med Dir Assoc. 2013; 14(8):542-559.
➡ Higher intake ≥1.2 g/kg/day supports function & muscle in older adults.
2. Protein Intake & Lean Mass in Older Women
Beasley JM, et al. “Low protein intake is associated with frailty in older women.” J Am Diet Assoc. 2010;110(7):1106–1113.
PubMed: 20497783
3. Protein Needs in Athletes / Active Adults
Morton RW, et al. “Protein supplementation and resistance training.” Br J Sports Med. 2018;52(6):376–384.
➡ Optimal intake for active: 1.6–2.2 g/kg/day
4. Protein Distribution & Muscle Protein Synthesis
Areta JL, et al. “Timing and distribution of protein ingestion for muscle protein synthesis.” J Physiol. 2013;591(9):2319–2331.
5. Women-Specific Athletic Requirements
Candow DG, et al. “Protein intake recommendations for female athletes.” Nutrients. 2019;11(1):202.
➡ Female athletes ~1.4–1.8 g/kg/day
6. Menopause, Muscle & Bone
Daly RM, et al. “Protein intake and bone health in older adults.” Nutrients. 2017;9(5):473.
➡ Adequate protein improves bone turnover & density when calcium + D + strength training present.
7. Protein, Bone Density & Aging Women
Referenced by Dr. Mary Claire Haver in multiple educational segments:
Kerstetter JE, et al. “Dietary protein and bone health.” Annu Rev Nutr. 2011;31:347–367.
8. RDA Limitations
Traylor DA, et al. “Protein requirements and aging.” Nutrients. 2018;10(4):460.
➡ Concludes RDA (0.8 g/kg) is inadequate for older adults.
9. Dr. Stacy Sims (Female Physiology)
(Not PubMed—professional literature + peer-reviewed commentary)
Sims, S. ROAR & 2024–25 educational materials emphasize: ➡ 1.6–2.2 g/kg/day for active midlife women
➡ Protein distribution across meals





Blessings to you all
Fit Busy Mom Coach Julie Williams,BS, CHC,IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/20/2026

01/18/2026

🌞 Morning Metabolism Tip! If you’re not getting protein within 30 minutes of waking, you may be putting your metabolism at a disadvantage from the start. Here’s why 👇
When we wake up, cortisol and adrenaline naturally rise — this helps us get moving and sets our circadian rhythm for the day. But if we delay protein, the body ends up pulling amino acids from lean muscle to regulate blood sugar. Over time, that can mean more fatigue, cravings, and slower metabolic function.

Getting 20–30g of protein early helps:
✅ stabilize blood sugar
✅ reduce mid-morning cravings
✅ support lean muscle + metabolism
✅ regulate appetite hormones
✅ optimize circadian rhythm
✅ support steady energy

As performance physiologist Dr. Stacy Sims says — timing matters, and protein is one of the most underrated tools for metabolic health.

And no, protein first doesn’t have to be complicated:
🥛 protein smoothie
🍳 eggs + homemade turkey sausage
🍗 leftover chicken or steak
🍶 Greek yogurt + homemade granola

If your mornings currently start with just coffee or carbs, try swapping in protein for a week and watch what happens. Small shifts → big outcome. 💪

⚠️ Disclaimer:
This post is for informational purposes only and is not medical advice. Always consult with your healthcare provider regarding personal health decisions.



Blessings to you all
Fit Busy Mom Coach Julie Williams,BS, CHC and IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/12/2026

🧠 Your metabolism isn’t broken — it’s waiting for simple, consistent movement and real food.
Strength, balance, and cardio in one hour a week can make a huge difference — and you don’t need a gym membership to start.
Small steps = big impact. Steward your body. Support your metabolism. Feel confident in your own skin.
Real food. Real movement. Real confidence.
🗣 What keeps you from starting strength training at home? Comment below!




















Blessings to you all
Fit Busy Mom Coach Julie Williams, BS,CHC, IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/10/2026

Inflammation isn’t always bad — it’s how the body heals. But when it becomes chronic, it can leave you feeling tired, puffy, and off balance.
That’s where quercetin may help. It acts like a natural “cool-down” for the body, supporting your system’s ability to manage inflammation from everyday stress, poor sleep, or processed foods. 🌿

Where to Find Quercetin (Food First!)
It’s always best to get nutrients from food. This review maps out the chief sources of quercetin in nature. �
Here are some go-tos:
PubMed
Red onions
Apples
Berries
Broccoli
Leafy greens
Add a mix of these daily to make sure you’re feeding your body those helpful compounds.

Medical Disclaimer:
This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have existing health conditions.

Blessings to you all
Fit Busy Mom Coach Julie Williams, BS,CHC, IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/10/2026

If you have inquired about the program please check your spam folder

01/07/2026

Meet Quercetin: Nature’s Multi-Tool

Ever heard of quercetin? 🍏 It’s a type of flavonoid found in many fruits and veggies. According to recent research, it supports the body in many ways — mainly by helping manage oxidative stress and inflammation. �

Think of it as a plant assistant that helps cells handle everyday wear-and-tear.
Stay tuned to learn where it comes from and how it might help you feel better.
Think of it as a plant-powered defender that helps your body handle stress, inflammation, and seasonal changes.

Medical Disclaimer
This content is for educational purposes only and is not medical advice. Always consult your healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or managing health conditions.



https://pubmed.ncbi.nlm.nih.gov/39858545/

Blessings to you all
Fit Busy Mom Coach Julie Williams, BS,CHC, IWHI-certified perimenopause and menopause specialist and Exercise Professional

01/04/2026

Health isn’t punishment. It’s stewardship.
You don’t earn rest by exhaustion or food by deprivation.
You steward your health through nourishment, movement, sleep, and grace.
This is freedom—not control.
When we shift from “fixing” our bodies to caring for them, everything changes—
hormones, metabolism, mindset, and sustainability.

12/25/2025

🎄✨ Merry Christmas ✨🎄
Today we celebrate the greatest gift ever given — the birth of Jesus Christ.
Not wrapped in perfection, but born in humility.
Not loud or flashy, but full of promise, hope, and love.

As I reflect on this past year, my heart is full of gratitude.
What a blessing it has been to walk alongside so many of you on your health journeys — through healing, growth, setbacks, victories, and renewed hope.
This has truly been a year of gratefulness for me.

I am deeply thankful for the opportunity God has given me to serve others — to encourage, educate, and support men and women as they care for the bodies He has entrusted to them.

As we look ahead to a new year, I’m excited and humbled to continue serving as your health coach — with faith at the center, compassion in every step, and wellness rooted in purpose.

“For unto us a Child is born, unto us a Son is given…” — Isaiah 9:6

May your Christmas be filled with peace, joy, and the presence of Christ.
From my heart to yours — Merry Christmas 🤍✝️

12/25/2025

✨ Day 24 – Advent Wellness Challenge ✨
The Final Day… and the Greatest Gift
We’ve reached the final day of our Advent Wellness Challenge.
And today, we pause — not to do more, but to be.

Christmas Eve is a sacred invitation to slow down, breathe deeply, and remember why we celebrate.
“For unto us a Child is born, unto us a Son is given…”
Isaiah 9:6
True wellness isn’t found in perfection, productivity, or pressure.
It’s found in peace, presence, and purpose.

As we prepare our hearts tonight, I invite you to reflect:
✨ Where have you noticed God strengthening you this season?
✨ What habits helped you feel more grounded — physically, mentally, spiritually?
✨ What can you carry forward into the new year that truly serves your health and your heart?

Today’s Wellness Focus:
🕊 Rest & Reflection
Step away from striving
Nourish your body with intention, not guilt
Sit quietly with Scripture or prayer
Give yourself permission to receive — not perform

Health is not about control.
It’s about stewardship of the body God entrusted to you.
As your coach, I’m honored to walk alongside you — not just toward better health, but toward deeper peace and alignment.

From my heart to yours:
May your home be filled with His presence, your body with rest, and your spirit with joy.
Merry Christmas Eve 🤍
Tomorrow, we celebrate Hope fulfilled.

Medical & Physical Disclaimer:
This post is for educational and inspirational purposes only and is not intended as medical advice. Always consult your physician or qualified healthcare provider before making changes to your diet, exercise, or wellness routine. Participate in physical activity only as your body allows.












Blessings to you all
Fit Busy Mom Coach Julie Williams, BS,CHC, IWHI-certified perimenopause and menopause specialist and Exercise Professional