Simple Health Options

11/27/2025

🍁 Happy, Healthy Thanksgiving from My Heart to Yours 🍁

As we step into this season of gratitude, I want to take a moment to say thank you — truly and deeply — to each of my patients.
Your courage, your commitment to your health, and your trust in me are gifts I never take for granted.

Thanksgiving is a beautiful reminder to slow down, nourish our bodies, and connect with what matters most. Here are a few gentle tips to support a happy and healthy holiday:

✨ Eat mindfully. Enjoy your favorite foods, pause between bites, and check in with your hunger and fullness cues.
✨ Balance your plate. Add colorful veggies, lean proteins, and fiber-rich foods to keep blood sugar steady and energy strong.
✨ Stay hydrated. It’s easy to forget, but your body will thank you!
✨ Make space for joy. A walk with family, a moment of quiet reflection, or simply being present can nourish you just as much as the meal.
✨ Practice gratitude. Even one small moment of appreciation can shift the entire day.

This Thanksgiving, I’m grateful for you — for showing up, for doing the work, for trusting me with your health journey, and for allowing me to be a part of your story.

Wishing you a Thanksgiving filled with warmth, nourishment, connection, and peace. 🧡
Happy Thanksgiving!

— Diane Kingsley, RD, LDN
Simple Health Options

11/22/2025

Why Sweet Potatoes Deserve a Spot on Your Plate

Sweet potatoes are more than just a tasty side dish, they’re one of the most nutrient-dense, versatile foods you can add to your weekly routine. Here’s what makes them so good for you:

✨ 1. Naturally Supports Healthy Blood Sugar
Their fiber and slow-digesting carbohydrates provide steady energy without the spikes and crashes that come from more refined starches.

✨ 2. Loaded With Vitamins & Antioxidants
Packed with beta-carotene (vitamin A), vitamin C, and antioxidants that support immune health, eye health, and overall cellular protection.

✨ 3. Great for Digestive Wellness
The fiber in sweet potatoes helps keep digestion smooth, supports a healthy gut microbiome, and promotes regularity.

✨ 4. Heart-Healthy Nutrition
Rich in potassium and magnesium—two minerals that help support healthy blood pressure levels and overall cardiovascular function.

✨ 5. Delicious & Easy to Prepare
Roast them, mash them, bake them into fries, blend them into soups—sweet potatoes fit into almost any style of eating.

Nutrition Tip: Pair sweet potatoes with a lean protein and a drizzle of olive oil for a balanced, nutrient-rich meal that keeps you satisfied and energized.

08/24/2025

It’s Not Just What You Eat – It’s Why

Ever find yourself elbow-deep in snacks after a stressful day? You're not alone.
Weight loss isn’t just about food—it’s about habits, emotions, and mindset.

Here’s your gentle reminder:
❤️ You don’t need to be perfect.
🧘‍♀️ You just need to be aware.
Let’s nourish your body and your brain.

08/23/2025

🥗 Need something crisp, fresh, and full of flavor without turning on the stove?

Me too, which is why I love making this Cucumber Cabbage Salad.

This has become my summer go to and it will be yours too!

The crunch, the herby flavor, and the zesty dressing combined make this dish..... Chef's Kiss 🧑🏻‍🍳 💋

🛒 Ingredients

✔️ 2 cucumbers, thinly sliced
✔️ 2 cups cabbage, shredded
✔️ 3 carrots, shredded
✔️ 6 scallions, chopped
✔️ 1/2 cup cilantro, chopped
✔️ 2 Tbsp mint, chopped
✔️ 2 tsp sesame seeds

🥣 Dressing

✔️ 1/4 cup lime juice
✔️ 1 Tbsp maple syrup
✔️ 1 Tbsp fish sauce
✔️ 1 tsp toasted sesame oil
✔️ 1 tsp fresh ginger, grated
✔️ 1 garlic clove, pressed

👩‍🍳 Quick Directions

➡️ Prep all veggies and herbs.
➡️ Whisk together all dressing ingredients.
➡️ Toss everything in a large bowl with dressing.
➡️ Sprinkle with sesame seeds and extra lime if desired.

✅ Pro tip: Let the salad sit for 10–15 minutes so the flavors can blend and mellow.

📽 Save this recipe now and watch the how-to in the next slide, so you can make it anytime.

07/10/2025

If you're looking for a quick and easy snack that you can take on the go, Mason jar snacks are the perfect solution. 👌

Swipe to learn how to build the perfect mason jar snack 👉

Here are our tips to help you create a balanced and delicious portable snack in a jar. 🍽️✨

1️⃣ Layer it Right:
Start with a solid foundation by layering your ingredients strategically. Begin with a firm base like raw firm fruit [apples] and veggies [celery] plunged into a creamy dip like hummus, bean dip, or nut butter.

Keep your ingredients fresh by packing your mason jar snacks strategically. Place delicate foods like fruits on top to avoid getting mushy.🍓

2️⃣ Top it Off:
Using 2 oz. plastic cups or cleaned applesauce containers, add granola or nuts as a topping to sprinkle when ready to eat.

3️⃣ Using a rubber band, secure a utensil, to the side of the Mason jar. It will be necessary for snacks like yogurt and convenient to scrape out any leftover creamy base.

07/07/2025

☀️ Stay Energized All Summer Long! ☀️

Summer is finally here, and while the sunny days are perfect for outdoor fun, the heat can sometimes leave us feeling drained.

Maintaining our energy levels in the summer is crucial to enjoying all the activities this season has to offer. Luckily, there are natural ways to keep your energy up and your body feeling great!

Support Your Energy with Nutritious Foods 🌱

🥜 Nuts like almonds, walnuts, and cashews are not just delicious but also packed with healthy fats, protein, and fiber. These nutrients work together to provide a sustained energy release, making nuts the perfect snack to keep you going through those long summer days.

🌾 Seeds such as chia and flax, along with whole grains like quinoa and brown rice, are fantastic energy boosters. They are rich in essential nutrients and provide a steady source of energy. Incorporate them into your meals for a satisfying and energizing boost.

🍓Fresh fruits like berries, oranges, and watermelon are not only hydrating but also packed with vitamins and natural sugars that give you a quick energy lift. These fruits are perfect for a refreshing and revitalizing snack on hot days.

🍽️ Creating balanced meals is key to maintaining energy levels. Aim to combine protein, healthy fats, and complex carbohydrates in your meals. For example, a plate with grilled chicken, quinoa salad, and a side of fresh fruit is both nutritious and energizing. This balance ensures you have the fuel you need to stay active and alert throughout the day.

🏊‍♂️ Staying active in the summer is important, but it's equally important to choose activities that don't lead to overheating. Opt for exercises like swimming, morning yoga, or evening walks. These activities help you stay cool while keeping your body moving. Remember to stay hydrated and listen to your body – if you feel overheated, take a break and cool down.

The Bottom Line 💡 By incorporating these tips into your summer routine, you can keep your energy levels high. Eating nutrient-rich foods, balancing your meals, and choosing the right activities will help you stay energized and ready for all the fun summer has to offer.

Enjoy the sunshine, stay cool, and have an amazing, energetic summer! 🌞💚

07/05/2025

07/04/2025

Happy 4th of July! 🇺🇸 Enjoy this yummy Fro-Yo Fruit Bark Recipe!

2 cups whole milk vanilla yogurt
½ cup strawberries diced
¼ cup blueberries
¼ cup granola

1. Line a rimmed baking quarter sheet with wax or parchment paper.
2. Pour the yogurt into the baking sheet and spread evenly on the prepared baking sheet so that it fills the shape.
3. Top with the strawberries, blueberries and granola.
4. Place in the freezer until the yogurt is firm, about 3 hours.
5. Cut into 12-15 pieces, and enjoy cold.
6. Store leftovers in the freezer.

Taken from feelgoodfoodie.net Check out her other awesomely healthy and delicious recipe!

06/28/2025

🥢 What if your favorite egg roll ditched the wrapper—but kept all the flavor?

✨ You'd have a Chicken Egg Roll in a Bowl—crunchy, savory, and totally wrapper-free.

Think: sizzling ground chicken, vibrant cabbage + carrots, and a rich splash of toasted sesame oil.

Everything you love about the takeout classic—just lighter, faster, and weeknight-friendly.

This bowl’s got:
• 2 kinds of cabbage = fiber + antioxidants 🥬💜
• Garlic + ginger = flavor and anti-inflammatory power🧄🫚
• Coconut aminos = all the umami, none of the soy overload 🥥
• No added sugar, no fuss—just one pan and done 🙌

💚 Like this? Save it, share it, and tag a friend who’s always down for healthy takeout vibes..

06/26/2025

🔥 One of the most common questions I get from clients is:
“Is my metabolism the reason I’m not losing weight?”

Let’s clear that up — while metabolism does play a role in weight loss, it’s often not the main issue.

➡️ Here’s what you need to know:
✔️ Your body burns calories 24/7 — even while you sleep.

✔️ Building muscle can increase your resting metabolism because muscle burns more energy than fat.

✔️ Skipping meals or extreme dieting can actually slow things down, not speed them up.

✔️ Tiny “boosts” from spicy foods or green tea are real — but not magic. Habits matter more.

👀 There’s a lot of hype out there, but understanding what really affects YOUR metabolism puts YOU back in control.

💬 Swipe through the carousel to see 5 common metabolism myths — and the facts that bust them.