Nourishing Gurus

Nourishing Gurus Our unique, holistic approach encompasses not only wholesome energizing foods but powerful habit, lifestyle and mindset shifts.
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We are Jane Schwartz, RD, and Stephanie Goodman, CNC, two nutritionists with a passion to help women over 50 end the constant cravings, take back control of their eating, and feel good in their bodies again. Join our Facebook Group, where you can get insider tips, recipes, and cutting edge nutrition advices to keep you vibrant, energized, and healthy at 50 and beyond!

04/02/2026

We know protein is all the craze right now - and for good reason.

We encourage hearty protein at every meal and eat it ourselves every day.

Before we get into this, if you want simple guidance to improve blood sugar plus 50+ breakfasts that make mornings easier, comment STARTSTRONG and we’ll send details.

So here’s what we kept noticing - in our own bodies and with the women we work with:

Even with enough protein at breakfast, there was still mid-morning hunger.
Still cravings.
Still not feeling quite right.

So we went back to the drawing board.
What was missing?

Fat and fiber.

Because managing prediabetes isn’t just about protein or avoiding sugar.

It’s about giving your body what it needs to stay steady and feel well long term.

At breakfast, all three matter:

Protein helps protect muscle, support insulin sensitivity, and keep you full.
We aim for 25–30g in the morning.

Fat slows digestion, improves satiety, and helps your body absorb key nutrients.

Fiber slows glucose release, supports gut health, and helps prevent spikes.

When all three are on your plate, everything feels different:

More steady energy.
Fewer cravings.
Better focus.
And often better blood sugar numbers too.

This is exactly why we created our Better Blood Sugar Breakfast Bundle - simple guidance for lowering blood sugar, plus 50+ breakfasts designed to help women with prediabetes eat in a way that actually works.

Comment STARTSTRONG 🌞

04/01/2026

For years, this was the go-to healthy breakfast:
Nonfat Greek yogurt with granola and fruit.

It checked all the boxes: protein, low fat, berries, healthy carbs.
It looked perfect. And years ago, it may have worked just fine.

If you want simple guidance for lowering blood sugar plus 50+ breakfasts that make this easier, comment STARTSTRONG and we’ll send details.

But here’s what we see with our prediabetes clients who still eat this:
Blood sugar spikes mid-morning.
Hunger hits by 10:30.
Cravings show up by afternoon.
And fasting glucose or A1c often stays stuck.

Here’s why this “healthy” breakfast often works against blood sugar:
1. Nonfat yogurt digests too fast
Without fat to slow digestion, the protein and carbs hit your bloodstream faster — causing more of a spike instead of keeping you steady.

2. Granola is usually more sugar than people realize
Even healthy-looking granola often adds 10–15g of sugar before your day has really started.

3. It usually doesn’t contain enough protein
Most nonfat Greek yogurt gives about 15–18g.
Many women with prediabetes need closer to 25–30g at breakfast to stay satisfied and support steadier blood sugar.

4. It’s missing healthy fats
Fat slows digestion, improves satiety, and helps prevent the spike-and-crash cycle.

5. Not all yogurt is doing what you think
Many store brands are highly processed and may contain very little live culture by the time you eat them.

So what works better?
Plain full-fat (or at least 2%) Greek yogurt + berries + nuts or seeds + chia/h**p seeds or nut butter.
Now you’ve got protein, fat, fiber, and natural sweetness — without the same spike and crash.

And the difference is noticeable:
Mid-morning hunger often disappears.
Energy feels steadier.
Cravings calm down.

And blood sugar numbers often improve.
Not from eating less.
From eating smarter.

This is exactly why we built our Better Blood Sugar Breakfast Bundle — simple guidance plus 50+ breakfasts designed to help women with prediabetes eat in a way that actually works.

Comment STARTSTRONG 🌞

03/31/2026

Egg whites have protein. They’re low in calories. They seem like a safe, “clean” choice when you’re trying to manage blood sugar.

And technically? They’re not bad.

But here’s what we see happen with our prediabetes clients who rely on egg whites for breakfast:

They’re hungry again by mid-morning.
Their energy crashes.
They’re reaching for snacks they didn’t plan to eat.

And their blood sugar? It’s not as stable as they hoped.

Here’s why egg whites alone don’t work:

1. You’re missing the nutrients.
The yolk has vitamins A, D, E, K, B12, choline, and healthy fats. When you toss it, you’re throwing away the most nutrient-dense part of the egg.

2. Egg whites digest too fast.
Without the fat from the yolk, the protein moves through your system quickly - leaving you hungry again before lunch.

3. You need the fat to keep blood sugar stable.
Fat slows digestion and prevents the blood sugar spike-and-crash cycle. Egg whites alone don’t provide that.

4. You’re likely not getting enough protein overall.
A 3-egg-white omelet has about 12g of protein. But most women with prediabetes need closer to 25–30g at breakfast to stabilize blood sugar and stay satisfied until lunch.

So what works better?

2–3 WHOLE eggs + egg whites (or cotttage cheese or chicken sausage) with veggies, avocado, or a side of berries.

Now you’ve got protein, healthy fats, fiber, and nutrients - everything your body needs to keep blood sugar steady and energy stable all morning.

Egg whites aren’t terrible. But if you’ve been eating them thinking they’re the “healthier” choice and you’re still struggling with hunger, cravings, or blood sugar - this is why.

Ready to learn how to build breakfasts that actually work for prediabetes?

Our Better Blood Sugar Breakfast Bundle gives you simple guidance to improve blood sugar and reverse prediabetes after 50. It includes the exact strategies we use with our prediabetes clients, plus it includes over 50 blood sugar balancing breakfasts!

Comment STARTSTRONG for the details. 🌞

03/30/2026

What worked in your 30s and 40s often stops working once hormones, insulin sensitivity, and muscle mass start changing.

We know because we both had to change how we eat as we got older too.

One of the biggest shifts?

Making breakfast work for blood sugar instead of against it.

A typical breakfast of egg whites, fat free yogurt or cereal with low fat milk, was leaving us hungry, tired, and craving more food by mid-morning.

We started building breakfast around protein, fat + fiber and felt SO much more energized and steadier.

We also had our clients with prediabetes follow this as well and the change was almost immediate - less cravings, more energy and even better - lower A1c and fasting glucose!

It doesn’t mean giving up food you enjoy.
It means changing the order and balance so your body responds differently.

Some examples:
Greek yogurt + berries + seeds/nuts
or whole eggs + sourdough + avocado

This is exactly why we created 50 breakfast ideas inside our Better Blood Sugar Breakfast Bundle because breakfast is often where blood sugar changes start.

Comment STARTSTRONG if you want info on this amazing bundle.

03/29/2026

Reversing prediabetes isn't about restriction and willpower. It's about strategy.

And most women are missing a few key shifts that make a huge difference.

1) Limit ‘naked’ carbs
Carbs eaten alone (naked) spike blood sugar fast. Pair them with protein, fat, or fiber and your glucose rise is slower, steadier, and much easier for your body to manage.

2) Eat in the right order
Protein and fiber first, carbs last. This one shift can reduce your post-meal blood sugar spikes (studies showing by up to 20%- 40%) - without changing a single ingredient on your plate.

3) Walk for 10 minutes after eating
A short walk after meals drives glucose into your muscles instead of your bloodstream. One of the most powerful blood sugar tools there is - and it's completely free.

4) Avoid black and white thinking
A ‘cut out all sugar and carbs’ approach is not necessary! Fresh fruit, a little honey, dark chocolate - these can absolutely still be part of your life. You just have to pair them with protein or fat so the spike is blunted (after a meal is perfect)!

5) Look beyond the food
Poor sleep and chronic stress both raise cortisol - which can raise blood sugar even when you're eating perfectly. If your numbers aren't moving the way you'd expect, this is worth looking at.

💡 You don't need to overhaul everything at once. The most powerful and manageable place to start is breakfast. Get that right and you'll feel the difference all day.

Ready to put this into practice starting tomorrow morning?

Comment STARTSTRONG 🌞 and we'll send you the details about our Ultimate Breakfast Bundle - 50+ blood-sugar-friendly recipes and a complete breakfast guide.

03/28/2026

It's time to rethink what's actually healthy for blood sugar at breakfast 👇

1) The "No Breakfast" Breakfast
Skipping breakfast might feel virtuous, but for women with prediabetes it often backfires. Your blood sugar has more dramatic highs and lows when you fast too long.

✔️ Better choice: A protein and fiber-rich breakfast stabilizes blood sugar from the start and keeps insulin steady all morning.

2) Nonfat Yogurt with Granola
"Nonfat" usually means added sugar or artificial sweeteners, and granola is essentially sugar-coated oats. This combo can spike blood sugar fast.

✔️ Better choice: Plain whole milk yogurt + fresh fruit + 2 tbsp seeds or nuts + a small drizzle of honey only if needed.

3) Store-bought Smoothies, Açaí Bowls & Pre-made Protein Shakes
Most have 35–70g of sugar - more than a can of soda. Even "protein" drinks like Premier Protein use artificial sweeteners that can disrupt insulin response.

✔️ Better choice: Homemade smoothie with clean protein powder + frozen fruit + nut butter or avocado + greens or cauliflower rice.

4) Instant Oatmeal & "Heart-Healthy" Cereals
Refined, low-protein, and sweetened with multiple forms of sugar - these cause a quick blood sugar spike followed by a crash that leaves you hungrier and more inflamed.

✔️ Better choice: Plain rolled oats + chia and h**p seeds + cottage cheese or Greek yogurt swirled in to slow the glucose response.

5) Avocado Toast (even with an egg)
Healthy fats, yes - but even with one egg you're getting only 10–12g of protein. Low protein at breakfast is one of the biggest drivers of blood sugar instability all day.

✔️ Better choice: 2–3 eggs on your avocado toast, or add smoked salmon or cottage cheese to hit 25–30g protein.

💡 The pattern: most "healthy" breakfasts are too high in sugar, too low in protein, and too processed - the exact combination that keeps blood sugar elevated.

Want help fixing your breakfast for prediabetes?

Comment STARTSTRONG 🌞 for details on our Ultimate Breakfast Bundle - 50+ blood-sugar-friendly recipes + a full breakfast guide.

03/27/2026

Most women hear "prediabetes" and immediately start thinking about everything they have to give up. We get it.

But restriction is actually one of the hardest strategies to stick with long term, and honestly? There's a better way!

It's called crowding out.

Instead of focusing on what to cut, you focus on adding the right things.

When your plate is full of protein, healthy fat, and fiber, something interesting happens. Blood sugar stabilizes. Cravings quiet down.

And the foods that used to spike your glucose? You just stop reaching for them as much.

Not because you're forcing it, but because you actually feel satisfied.

Here's what to start adding:
🌱 More protein. It slows glucose absorption and keeps you full for hours. This one is a game changer.

🌱 More healthy fat. It doesn't raise blood sugar at all and it slows down the impact of any carbs you eat with it. Eggs, avocado, nuts, olive oil. These are your friends now.

🌱 More fiber. Think of it as a buffer between the carbs you eat and your bloodstream. Vegetables, seeds, legumes, berries and yes, avocado again!

When these three are anchoring your meals, there just isn't much room left for the stuff that causes problems. And those cravings that felt impossible to ignore? They start to fade on their own.

💡 The easiest place to start is breakfast. Get that one meal right and your blood sugar will be steadier all day long.

Comment STARTSTRONG 🌞 and we'll send you details about our Ultimate Breakfast Bundle. 50+ blood-sugar-friendly recipes and a complete breakfast guide, all for just $17.

03/26/2026

A few years ago, I (Stephanie) was wearing a continuous glucose monitor to see how different foods affected my blood sugar in real time.

One afternoon I grabbed an apple as a quick snack. Just the apple.

Within 30 minutes I watched my blood sugar spike higher than I expected. Then about an hour later it dropped fast and I was suddenly starving.

That's when it really clicked for me: eating carbs alone, even healthy ones like fruit, sets you up for a blood sugar rollercoaster.

And if you have prediabetes, that rollercoaster is exactly what you're trying to avoid.

Here's why it happens.

An apple has about 25g of carbs from natural fruit sugar. Without protein or fat to slow digestion, that sugar hits your bloodstream fast. Blood sugar spikes, then crashes, and you're hungry again soon after.

It's not that apples are bad. It's that eating them alone doesn't support stable blood sugar.

So here's the rule we teach our prediabetes clients: Never eat a carb naked. 😮

Always pair it with protein, fat, or both. It works for more than just apples. Toast, crackers, oatmeal, rice cakes, fruit.
Same rule applies.

3 simple pairings that work:
🍎 Apple + 2 tbsp peanut butter. Fat and protein slow digestion and keep blood sugar steady.
🍎 Apple + 1oz cheese. Zero carbs, adds protein and fat, keeps you full longer.
🍎 Apple + half cup plain Greek yogurt. The protein stabilizes blood sugar and makes it feel like a mini meal.

Simple habit. Big impact on your numbers.

Ready to learn more strategies like this?

Comment STARTSTRONG 🌞 and we'll send you details about our Ultimate Breakfast Bundle. 50+ blood-sugar-friendly recipes and the exact pairing strategies we teach our prediabetes clients. All for just $17.

03/25/2026

So many women still assume nonfat is the better choice - and it was the message we were given for years.

But when it comes to blood sugar, that’s often not what works best.

Here’s why:

1️⃣ Fat helps slow things down
When yogurt still has some natural fat, digestion happens more gradually. That means the carbohydrates enter your bloodstream more slowly instead of all at once - which can help support steady blood sugar all morning.

2️⃣ Nonfat yogurt can actually trigger more cravings
When yogurt has no fat and digests quickly, your blood sugar spikes then drops - and your body responds by craving quick energy (usually sugar or carbs).

3️⃣ Nonfat yogurt often needs extra help to taste good
When fat is removed, many products rely on added sweetness, starches, or texture enhancers to make up for what’s missing.Even when the label looks healthy, you’re often getting hidden sugars or starches that can spike blood sugar faster than the full-fat version would.

4️⃣ Full-fat may support blood sugar better than expected
Recent research in people with prediabetes found that full-fat yogurt performed better than nonfat yogurt on a short-term blood sugar marker - suggesting that the type of yogurt you choose really can matter.

5️⃣ It still needs the right support
Even a better yogurt choice works best when breakfast also includes enough protein, fiber, and something to chew - like nuts, seeds, berries, or chia.

Yogurt alone is often where women think they’re doing everything right… but still end up hungry, tired, or reaching for snacks before lunch.

Our top pick? Organic, grass-fed plain full-fat yogurt + berries + chia or other seeds or nuts.

Our Ultimate Breakfast Bundle includes simple breakfasts that help women over 50 support blood sugar, stay satisfied, and stop guessing (including delicious yogurt bowls)!

Comment STARTSTRONG for the details.

03/24/2026

Oatmeal is one of the first things women reach for when they're told they need to manage their blood sugar.

It's whole grain. It's fiber-rich. It's marketed as heart-healthy and blood-sugar-friendly.

So it should work, right?

But here's what we see with our prediabetes clients over and over again:

They eat their bowl of oatmeal in the morning - plain, with fruit, maybe a drizzle of honey - and by mid-morning, their energy crashes. They're hungry again. They're craving something sweet.

And if they check their glucose, it's higher than they expected.

Here's why oatmeal alone doesn't work for blood sugar:
1️⃣ It's almost all carbs
Even plain oatmeal has about 27g of carbohydrates per cup and only 5–6g of protein. Without enough protein and fat to balance it, those carbs convert to glucose quickly — spiking your blood sugar instead of keeping it steady.

2️⃣ Instant oatmeal is even worse
Instant oats are more processed and digest faster than steel-cut or rolled oats. Add the flavored packets (which can have 10–15g of added sugar), and you're starting your day with a blood sugar rollercoaster.

3️⃣ Adding fruit makes it spike even more
Banana, berries, raisins, dried fruit - all add natural sugar on top of the carbs already in the oatmeal. If there's no protein or fat to slow digestion, your blood sugar climbs quickly and crashes hard.

4️⃣ A tablespoon of peanut butter or nuts isn't enough
It helps a little, but you're still way short on protein. Your body needs closer to 25–30g of protein at breakfast to stabilize blood sugar and stay satisfied until lunch.

5️⃣ Fiber alone won't keep your blood sugar stable
Oatmeal does have fiber, which is good - but fiber works best when paired with adequate protein and healthy fats. Without that balance, you're still spiking.

So what do we do instead?

We don't tell women to ditch oatmeal entirely. We tell them to rebuild it.
Use less oats (maybe ⅓ cup dry) + chia and h**p seeds for extra protein and fiber + a scoop of plain Greek yogurt or cottage cheese stirred in + nuts or nut butter + berries.

Now you've got protein, fat, fiber, and just enough carbs to feel satisfied - without the blood sugar spike and crash.

Our prediabetes clients who make this shift see their fasting glucose numbers drop, their A1c improve, and their mid-morning cravings disappear - often within weeks.

Not because they're eating less. Because they're eating right.

If you've been relying on oatmeal to manage your blood sugar and it's not working, this is why.

Our Ultimate Breakfast Bundle gives you over 50 blood-sugar-friendly recipes and the exact formulas we use with our prediabetes clients to build breakfasts that work. It's the perfect starting point.

Comment STARTSTRONG and we'll send you the details. 🌞

03/23/2026

When we start working with women who've been told they're prediabetic, the first thing we look at isn't their dinner. It's not their snacks. It's not even their overall diet.

It's breakfast.

Because what you eat first thing in the morning sets the tone for your blood sugar, energy, and cravings for the entire day.

And most women with prediabetes are starting their day in a way that's working against them — not with them.

Here's the habit that changes everything:
Building breakfast with 25–30g of protein, healthy fats, and fiber - every single day.

Not oatmeal with fruit.
Not nonfat Greek yogurt and granola.
Not a smoothie with mostly fruit.
Not toast with jam (or even toast and avocado).

A real, satisfying breakfast that keeps blood sugar stable, stops the mid-morning crash, and eliminates the cravings that lead to poor choices later in the day.

Why this works:
When you front-load protein, fat, and fiber at breakfast, your body doesn't spike and crash.

Your blood sugar stays steady. Your energy holds. And you're not desperately searching for snacks by 10:30 or overeating at night to make up for under-eating all day.

Over time - weeks, not months - our clients see their fasting glucose numbers drop. Their A1c improves. Their cravings quiet down. Their energy comes back.

Not because they're eating less. Because they're eating right.

The best part?

You don't need to overhaul your entire life to see results. You just need to fix one meal first.

If you've been told you're prediabetic (or your numbers are creeping up), start here.

Our Ultimate Breakfast Bundle gives you over 50 blood-sugar-friendly recipes and the exact formulas we use with our prediabetes clients to build breakfasts that work. It's the perfect starting point.

Comment STARTSTRONG and we'll send you the details. 🌞

03/22/2026

Protein bars can absolutely be convenient sometimes.
But when they become a daily breakfast, there are a few things most women aren’t told.

1️⃣ Many bars use proteins such as soy protein isolate or whey protein isolate to hit their protein numbers.

While quality matters, most mass-market bars use the cheapest, most heavily processed versions - far removed from whole foods like eggs, Greek yogurt, or nuts. You're getting protein on paper, but missing the full nutrient package that comes with real food.

2️⃣ “High fiber” often comes from added fiber isolates
Instead of naturally fiber-rich foods, many bars use ingredients like chicory root fiber, soluble corn fiber, or IMO syrup to boost the fiber count.

For some people these can cause bloating, gas, or digestive discomfort, especially when eaten frequently.

3️⃣ Many contain artificial sweeteners or highly processed sweeteners
To keep calories or sugar low while tasting sweet, bars often include sucralose, sugar alcohols (like erythritol or maltitol), or other sweeteners.

These can sometimes contribute to digestive issues or continued sweet cravings for some people.

4️⃣ Some are basically candy bars with protein added
Many popular bars contain 10–20g of added sugars or syrups, and the flavor profile is intentionally dessert-like.

When breakfast tastes like dessert every day, it can make it harder for appetite and cravings to regulate.

5️⃣ They rarely replace the nutrition of a real breakfast
Most bars lack the balance of protein, healthy fats, antioxidants, vitamins, and minerals that come from a whole-food breakfast.

And many bars only contain 10–15g of protein, which is often not enough to keep women satisfied for hours.

Protein bars can be helpful in a pinch.
But relying on them every morning often leaves women under-nourished and hungry again soon after.

That's exactly why we created The Ultimate Breakfast Bundle — because real, whole-food breakfasts with 25–30g of quality protein keep you satisfied in a way bars never will. Over 50 recipes that are quick and easy, but actually fuel your body the way it needs after 50.

Comment STARTSTRONG and we’ll send the details.

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Who we are

Jane Schwartz RD and Stephanie Goodman CNC are The Nourishing Gurus. Jane and Stephanie help busy professional women create sustainable long term healthy eating habits by eliminating diets, overwhelm, and kitchen chaos. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.

With their combined training and experience, they demystify the relationship many women have regarding food, diets, planning and preparing meals—while keeping the kitchen a place of joy and pleasure.