Simply Well

01/21/2026

Weather events can throw off your routine fast

Meals get random
Snacks disappear
Movement stops
Hydration drops
And stress goes up

So here’s how to prep in a way that helps you stay on track health wise without being extreme
1. Stock simple proteins
Rotisserie chicken
Eggs or egg whites
Greek yogurt
Tuna or salmon packets
Ground turkey
Protein powder if you use it
2. Keep easy carbs on hand
Rice
Potatoes
Oats
Whole grain or gluten free pasta
Frozen fruit
3. Don’t forget fiber
Frozen vegetables are perfect for this
Green beans
Broccoli
Mixed veggies
Plus shelf stable options like beans and lentils
4. Build a “no cook” backup meal plan
Greek yogurt bowl with berries and seeds
Tuna packet with crackers and fruit
Protein shake plus a banana
Eggs and toast
5. Hydration and electrolytes
Keep water stocked
And if you’re prone to headaches, fatigue, or low appetite, add a sugar free electrolyte option
6. Movement doesn’t have to stop
If you’re stuck inside, do 10 minutes
Walk the stairs
Bodyweight squats
Light dumbbells
Stretching and deep breathing
7. Plan for comfort foods without spiraling
Have a smart snack option ready
Popcorn
Dark chocolate
Nuts
Jerky
Fruit
Soup

Staying on track during a weather event isn’t about perfection
It’s about staying prepared so your body feels supported

— Karen
simply well™

01/20/2026

Anti aging is not a miracle supplement. It’s what you do consistently with food.

If you want better energy, stronger muscles, clearer skin, and a body that feels supported as you age, these are the most evidence based foundations:
1. Protein at every meal
Supports muscle, metabolism, tissue repair, and healthy aging.
2. Color and fiber daily
Vegetables, berries, and whole foods support gut health and help manage inflammation.
3. Healthy fats
Olive oil, avocado, nuts, seeds, and omega 3 rich foods support brain health, hormones, and the skin barrier.
4. Stable blood sugar
Balanced meals help prevent energy crashes and cravings, and support long term metabolic health.
5. Minerals matter
Magnesium, zinc, selenium, and more play a major role in energy, immune function, and cellular repair.

What does it look like in real life?

Breakfast
Eggs and veggies with toast
Or Greek yogurt with berries and chia

Lunch
Chicken salad with olive oil dressing
Or turkey, rice, and roasted vegetables

Dinner
Protein
2 vegetables
Optional starch like potatoes or rice if needed

And yes, sometimes supplements can be appropriate.

Not because food isn’t powerful, but because modern life and nutrient variability can make it harder to fill every gap consistently.

Food first, always. Supplements only when needed.

If you want help building a simple structure that supports energy, gut health, and body composition, I’m currently accepting a few new clients.

— Karen
simply well™

01/19/2026

Cold and flu season is here, so here’s my simple “feel it coming on” support plan.

Start with the basics:

Hydration plus electrolytes
Warm fluids (broth, herbal tea, warm water)

Protein daily (even if your appetite is low)

Easy carbs for energy (rice, potatoes, toast)

Rest and sleep as much as you can

Two simple add ons that can help early on:

Zinc (short term, at the first sign)

Saline nasal spray to keep things moving and reduce that “stuffy” feeling

Nothing replaces rest, hydration, and real food.

But these little supports can make a difference for some people.

If you want my sick day grocery list and 1 day gentle meal plan, comment “SICK DAY” and I’ll share it.

— Karen
simply well™

01/14/2026

Most people think eating healthy costs more.
I used to believe that too.

But over time I’ve seen the opposite happen for so many people.

When you focus on real food and simple habits, you usually start spending less in places you don’t even think about at first.

Here’s what I mean:

Real food can save you money on your grocery bill

Because you stop buying so many “extra” items that don’t actually make meals
Snack foods that disappear in 2 days
Sugary drinks and convenience foods
Random ingredients you never use again

Real food is simple.
Protein, produce, a carb you tolerate, and healthy fats.

That’s it.

Real food can save you money on your health

When your blood sugar is more stable and inflammation is lower, many people notice
Fewer cravings and less impulse spending
More energy to cook and plan
Less reliance on constant supplements
Fewer sick days
Less money spent on “quick fixes”

And over time, supporting your health can also support lower long term medical costs, too.

No extremes.
No perfection.
Just consistency.

If you want help building a simple real food routine that fits your life, I’m currently accepting a few new clients for nutrition coaching.

Message me and I’ll tell you what working together looks like.

— Karen
simply well™

01/13/2026

Real Food, Real Changes: Inside the 2025–2030 Dietary Guidelines Rewriting America’s Nutrition Playbook | Read more at the link in the comments ⬇️

01/13/2026

👩🏼‍🏫🧄🧅🥒🍎👩🏼‍🏫

Prebiotics vs Probiotics (and why you need both)

If you struggle with bloating, cravings, low energy, or irregular digestion, your gut may need support.

Probiotics = beneficial bacteria.

They help support digestion, immunity, and overall gut balance.

Find them in👇🏻
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
Fermented pickles
Miso
Tempeh

Prebiotics = the fiber that feeds your good bacteria.

They help probiotics grow and thrive.

Find them in👇🏻
Garlic
Onion and leeks
Asparagus
Oats
Apples
Green bananas
Flax and chia
Beans and lentils (if tolerated)

Gut health also affects hormones
A healthy gut supports blood sugar, inflammation, mood, and healthy hormone balance.

My first approach with every client is REAL FOOD. Supplements can be helpful when truly needed, and I do have access to quality options at a significant discount.

Want help building a gut friendly routine that feels simple and sustainable? Message me.

— Karen
simply well™

01/13/2026

Prebiotics vs Probiotics (and why you need both)

If you struggle with bloating, cravings, low energy, or irregular digestion, your gut may need support.

Probiotics = beneficial bacteria.

They help support digestion, immunity, and overall gut balance.

Find them in👇🏻
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
Fermented pickles
Miso
Tempeh

Prebiotics = the fiber that feeds your good bacteria.

They help probiotics grow and thrive.

Find them in👇🏻
Garlic
Onion and leeks
Asparagus
Oats
Apples
Green bananas
Flax and chia
Beans and lentils (if tolerated)

Gut health also affects hormones
A healthy gut supports blood sugar, inflammation, mood, and healthy hormone balance.

My first approach with every client is REAL FOOD. Supplements can be helpful when truly needed, and I do have access to quality options at a significant discount.

Want help building a gut friendly routine that feels simple and sustainable? Message me.

— Karen
simply well™

01/12/2026

If taking care of your health feels heavy right now, this is for you.

You don’t need more discipline.
You don’t need to be perfect.
And you definitely don’t need to start over again.

Most people who are struggling aren’t lacking willpower. They’re overwhelmed, tired, or unsure where to begin.

Health doesn’t improve through extremes. It improves through small, steady choices that feel supportive instead of punishing.

That might look like eating regularly instead of skipping meals.
Choosing simple foods your body tolerates well.
Learning how to support energy, digestion, and blood sugar without restriction.

I offer compassionate, personalized nutrition counseling for people who want to feel better without pressure or shame. We focus on clarity, nourishment, and habits that actually fit your life.

If you’ve been trying to do better but feel stuck, you don’t have to figure it out alone. Support can make this feel lighter.

— Karen
simply well™

01/06/2026

Nutrition counseling is often misunderstood as just “what to eat.”

In practice, it’s about helping people
• understand how food impacts energy, focus, and mood
• create routines that support blood sugar stability and digestion
• move away from all or nothing thinking around food
• make informed choices that fit real life demands
• build consistency without restriction or overwhelm

When nutrition is approached with education and context, it becomes a support system rather than another source of stress.

Thoughtful guidance can make sustainable health feel achievable.

I currently have 7 client spaces available for the month of January.

— Karen
simply well™

01/05/2026

You don’t need a reset.
You need consistency.

One of the simplest ways to support your health is by building meals that actually keep you full and energized. When meals include protein, fiber, and healthy fats, blood sugar stays steadier, cravings are quieter, and energy lasts longer.

This isn’t about perfection or restriction.
It’s about making choices that support your body instead of working against it.

Small changes, done consistently, are what move health forward.

— Karen
simply well™

01/04/2026

🥗 A simple way to set yourself up for the week

If your week tends to get busy fast, a little preparation can make a big difference.

You don’t need a full meal-prep marathon. Start small:

• Pick 1–2 proteins to cook once and use all week
• Wash and cut vegetables so they’re ready to grab
• Cook a pot of grains or roast a tray of potatoes
• Keep meals simple and repeatable

When food is already prepared, you’re more likely to eat in a way that supports your energy, digestion, and blood sugar instead of reaching for whatever’s fastest.

Weekly prep isn’t about perfection. It’s about making the healthier choice the easier choice when life gets busy.

If you want help creating a realistic prep routine that actually fits your schedule and health goals, I’m always happy to help.

— Karen
simply well™