Right Balance Nutrition

01/08/2026

Valid points indeed. Again, there are both positives and negatives with the new guidelines and a lot that has gotten lost in translation. The food pyramid is outdated and confusing (even upside down 🙄) so in many ways this feels like a huge step back.

I will still educate my clients the way I always have, which is about making small, sustainable and nutritious changes to your diet that lead to lasting results. I will continue to meet you wherever you are at in your journey so that you feel heard and supported. I will continue to provide nutrition education in ways that are simple to understand and apply to your day to day life without extremes, restriction, or chasing the latest nutrition trend.

Thanks for being here! ❤️

01/08/2026

Today the HHS released the latest Dietary Guidelines for Americans (2025–2030).

There’s been a bit of discussion around this, so I thought I would help to break it down.

I don’t love that they went back to using a Food Pyramid as I feel this is confusing and doesn’t provide context on proper portions.

That being said, there are several positives about the guidelines that I would like to highlight:

✅The guidelines are simply stated and concise.
✅They encourage increased consumption of nutrient dense whole foods such as fruits, vegetables, lean proteins, dairy, and healthy fats.
✅They emphasize reducing highly processed and refined foods, alcohol, added sugars, excess sodium, and harmful additives.
✅They mention the importance of a healthy microbiome (gut health) which is fantastic.

I do find the section on fats to be a bit confusing, where they emphasize full fat dairy, beef tallow and butter but ask us to limit saturated fats to 10% of the diet. This may need some interpretation.

Now I want to hear from you...

❓Do you read/pay attention to the dietary guidelines?
❓Do you find them easy to interpret or confusing?
❓Will you apply the recommendations to your diet?
❓What questions do you have?

The bottom line is that while these are general guidelines for the public, they are not a replacement for individualized nutrition counseling to address specific disease states. If you are interested in receiving 1:1 counseling, DM me for more info. ❤️

12/11/2025

✨ Holiday parties don’t have to send your nutrition off the rails—especially in midlife.

Your hormones, energy, and blood sugar are already working harder this time of year… but you can enjoy the season without sliding into the all-or-nothing cycle.

Here are my go-to strategies I teach all my midlife clients: ⬇️

1️⃣ Don’t show up starving
A small protein-rich snack before you go keeps cravings (and the 10 PM crash) in check.

2️⃣ Hydrate with water between drinks. Your body is under more stress this month. Staying hydrated helps your mood, energy, and can reduce needless nibbling.

3️⃣ Eat protein first
This steadies blood sugar so you can enjoy the rest of the meal without feeling out of control.

4️⃣ Choose 1–2 indulgences you genuinely love. Give yourself permission to enjoy them mindfully. No guilt. No “starting over tomorrow.”

✨ You can enjoy the season AND support your midlife body.
It’s not about perfection—it’s about feeling grounded, nourished, and in control.

If you want more gentle, realistic midlife nutrition tips, follow along. ❤️

12/04/2025

Winter does not have to derail your walking routine 🚶‍♀️❄️

check out these strategies to make it easier to stay consistent even when it’s cold, dark or dreary

Save this post and tell me: which tip will help you most this winter?

09/25/2025

📉 Ladies...Did you know? Women can lose up to 1% of bone density per year after 40!

It’s truly alarming and something that should be on all of our radars.

While Calcium in our diet really matters, it’s only one piece of the puzzle.

We also need nutrients like...

✨ Magnesium
💡 Helps your body use calcium effectively
🍴 Found in: Pumpkin seeds • Almonds • Spinach

✨ Vitamin D
💡 Boosts calcium absorption
☀️ Found in: Sunlight • Salmon • Sardines • Fortified foods

✨ Vitamin K2
💡 Guides calcium into your bones (and away from arteries)
🍳 Found in: Eggs • Chicken • Fermented foods (like natto)

Lifestyle:
🏋️‍♀️ Resistance training is just as important as nutrition for strong bones. Even bodyweight exercises count!

✨ Your bones need a whole team of nutrients to stay strong in midlife. Which of these do you already get enough of? Tell in the comments! 👇🏻

09/23/2025

Ladies, let’s talk about an issue that commonly occurs during perimenopause and menopause: Insulin resistance.

During this transitional phase, our bodies become a bit more resistant to insulin, causing glucose to hang out in our bloodstream rather than fueling our cells. This results in potential pre-diabetes, unwanted weight gain (especially around the midsection) and an increased risk of heart disease.
⁠
Thankfully, there are effective tools and strategies to tackle this head-on.

One strategy is to opt for a balanced diet loaded with fiber, protein, and plant-based fats. Whole foods like these are like superheroes for our bodies, triggering less of an insulin response and keeping our bodies more insulin sensitive.
⁠
Here are some of my favorite suggestions:

Start with lean protein such as chicken, turkey, fatty fish, eggs, dairy, tofu, and tempeh. Pair those up with high-fiber foods like fruits, veggies, whole grains, beans, and legumes, for a high energy winning combo. Finally, be sure to include plant-based fats such as olives, olive oil, avocado, ground flaxseed, chia seeds, walnuts, almonds, and pumpkin seeds to add that extra nourishment to your meals.⁠
⁠
Additional strategies include getting 7-9 hours of sleep per night, aiming for 150 minutes of exercise per week, and reducing stress. Collectively, these approaches will help you lower your A1C and reversing your insulin resistance. ⁠
⁠
Which one will you focus on first? ❤️

⁠
⁠

09/09/2025

Are you experiencing digestive issues in menopause? 🤨

It’s common for women to report an increase in bloating, bowel habits, and indigestion. Oftentimes, this is due to fluctuating hormones that can widely impact your digestive system, causing a range of uncomfortable symptoms. ☹️

If you’re struggling, know that you are not alone. While it’s always important to have a medical evaluation by your doctor, there are dietary adjustments that can also help.
⁠
✨Heartburn and acid reflux are common, due to a decrease in estrogen. Eating smaller meals, avoiding spicy foods and alcohol, and not lying down immediately after eating can mitigate these symptoms.
⁠
✨Menopause can also cause bloating and excessive gas, linked to slowed gastric motility. Reducing carbonated drinks, eating smaller meals, chewing thoroughly, limiting gas-causing foods (think broccoli and cauliflower) and regular exercise can help.⁠
⁠
✨Food sensitivities can increase during menopause, causing abdominal discomfort and changes in bowel habits. Keeping a food diary and consulting a dietitian can help to identify and manage these.⁠
⁠
✨And lastly, don’t forget about the importance of getting prebiotics and probiotics in your diet. Eating a variety of fermented foods such as yogurt, kefir, tempeh, miso and kimchi can help keep your gut populated with beneficial probiotic bacteria and reduce symptoms. Feeding those good bugs with prebiotics such as avocado, banana, beans, legumes, garlic and leeks helps to keep your probiotics happy, healthy and thriving!
⁠
If you’ve experienced any of the above, I can help! We can evaluate your diet, identify gaps and formulate a plan. 🙌🏼

DM me to get started now! ❤️

07/22/2025

Don't ignore your gut health! Besides playing a key role in your digestion, it does so much more. This article discusses the role of short chain fatty acids (produced in the gut) and inflammation as they relate to prediabetes. If you're not sure about how get started with improving your gut health through diet, I can help!

07/10/2025

Are you currently taking a GLP-1 medication? If so, I'd love to hear from you!

Please complete the following form. It's just a few questions and will take less than 5 minutes to complete. All responses are anonymous.

Your feedback will be a valuable tool for nutrition resources that I am creating to support clients.

Thank you in advance for your time and assistance!

Please answer the following questions related to your GLP-1 experience:

06/11/2025

I felt the need to post today as a gentle reminder for you because I’ve had this conversation with at least three clients lately.

Let’s stop putting pressure on ourselves to be “perfect” especially when it’s related to our health. It’s unrealistic.

When it comes to living a healthy lifestyle by nourishing our bodies with proper nutrition and exercise, consistency will always trump perfection.

If you’re struggling to become consistent with a habit or routine, pick one thing at a time to focus on. Maybe it will be having breakfast each day, or remembering to pack an afternoon snack. Whatever it is aim to be consistent with your intention. Let go of societal pressure to be perfect. You are amazing just the way you are!

I hope you have an amazing day. If you are interested in working together for your nutritional needs, send me a DM and we can talk further!🫶