Nest Wellness

02/28/2026

Tuna + white bean salad

There’s always a batch of this in my fridge.
Tuna, white beans, lemon, olive oil, fresh herbs—high protein, high fiber, blood sugar-friendly, and I literally never get tired of it.
This is my most-requested lunch recipe for a reason.

➡️Comment TUNA for the recipe!

🧡Beth
Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause

02/26/2026

February Favorites

20 Good Summers podcast
Us by Terrence Real
Pique’s Daily Immune (keeping me well all winter)
Baby shower brunch menu dropping Sunday!
March meal planning collab with Betty Williams (free for my paid subscribers!)
Books, podcasts, courses, and more

Plus: ✨ 2 free live events: Cholesterol & Brain Health with Maria Cross (March 6) + Free Kimchi Workshop with Betty Williams (April 10) ✨

➡️Comment LINKS and I’ll send you everything!

🧡Beth
Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

02/25/2026

https://open.substack.com/pub/nestwellness/p/february-favorites?r=2plwal&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

02/20/2026

🫐🍋BLUEBERRY LEMON LOAF

✔️Follow for more blood sugar friendly, real food recipes!

😋Satisfy your sweet tooth in a healthier way with this AMAZING, blood sugar friendly Blueberry Lemon Loaf

➡️Comment RECIPE below for the full printable recipe!

🧡Beth
Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, holistic nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

02/19/2026

Want better skin? Start with your blood sugar. 🧡
High glucose drives inflammation, increases oil production, and accelerates collagen breakdown.

Research shows up to 81% of acne patients have insulin resistance. And excess glucose + fructose form advanced glycation end products (AGEs) — compounds that stiffen collagen and make skin less elastic and harder to repair.

Stable blood sugar supports:• More even tone• Better elasticity• Less puffiness• A stronger skin barrier

Aging is inevitable. Accelerated aging is not.

➡️ Comment SKIN and I’ll send you my guides: What to Eat for Glowing Skin + Simple, Clean Skincare at 59

🧡Beth

02/16/2026

You don’t age overnight — you age with every repeated glucose spike.
Stable blood sugar isn’t just about weight. It’s about protecting your collagen, your brain, your blood vessels, and your mitochondria from accelerated damage.
Low glycemic eating = fewer spikes, less glycation, steadier energy, and healthier aging.
Aging is inevitable.
Accelerated aging isn’t.

➡️Comment YES and I’ll send you my Low Glycemic for Longevity guide + sample meal plan.

🧡Beth

02/12/2026

Deep Dark Chocolate Budino

Serves 8

10 ounces (I used 90% dark chocolate, chopped)
1/2 cup monk fruit allulose blend
1 tsp vanilla
2 cup (1 can) full fat coconut milk
1/4 cup cacao nibs

Method
1. In a large bowl, combine chocolate, sweetener and vanilla
2. Bring coconut milk to a simmer over medium high heat (do not boil) and pour over the chocolate mixture. Whisk until you have a velvety liquid
3. Pour into 8 small, individual ramekins. Chill
4. To serve, sprinkle with cacao nibs, enjoy!

➡️follow for more blood sugar friendly recipes like this one!

🧡Beth
Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

02/10/2026

❤️On Valentine’s Day, we make our pizzas into hearts

❤️This is a tradition that all of my kids still love❤️and a tradition that is 26+ years strong

I have two pizza crust recipes for you- both grain free, and low carb

➡️Comment PIZZA and I will send the links for both recipes right to your DMs!

🧡Beth
Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

02/05/2026

02/05/2026

I’m really just in it for the food🏈

These are my go-to crowd-pleasers that happen to be blood sugar-friendly, low glycemic, grain-free, and delicious.

Whether you’re hosting or bringing a dish, I’ve got you covered

➡️ Comment GAME DAY and I’ll send you all 24 recipes!

Perfect for Super Bowl, picnics, parties, or any excuse to gather and eat
🧡Beth
Metabolic Health, Refined Sugar Free, Grain Free, Diabetes Friendly, Real Food Recipes, Whole Food Recipes, Holistic Nutrition, Glucose Friendly, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause

01/31/2026

January held a lot.

It was a month that asked us to stay awake — emotionally, relationally, morally. To keep our hearts soft while the world feels sharp.

What I noticed is that I wasn’t reaching for more in January.
I was reaching for steadiness.

For stories that reminded me what happens when we lose our humanity — and what’s possible when people refuse to.
For food that felt grounding and familiar.
For movement, rituals, and small moments that brought me back into my body.
For connection — with my family, with this community, with myself.

January’s favorites aren’t about things to buy or add.
They’re the quiet supports that helped me stay present, nourished, and human when it would have been easier to numb out or rush past it all.

If the past month felt emotionally full for you too — if you’ve been holding a lot, loving hard, feeling tired but still hopeful — you’re not alone. We take care of ourselves so we can keep showing up for what matters.

I shared all of this past month’s favorites — books, food, listening, movement, and small joys — in my Monthly Favorites post on Substack.

➡️Comment LINK below for the full post + an invitation to join me for February’s free Build-a-Grazing-Board class. Perfect for Valentine’s Day or any time you want to create something beautiful and nourishing🧡

🧡Beth

01/28/2026

taking care of ourselves so we can take care of each other🧡link in the comments