Mindset Nutrition

In Missouri we are living in an arctic tundra so bring on the soups! This soup is seriously the BEST and it’s dairy free! To make:... Heat up a tablespoon of coconut oil in a large stockpot. Next add half of a diced red onion, two chopped celery sticks and four minced cloves of garlic and sauté for five minutes. Then carefully add in four small chicken breasts with 1 tablespoon of cumin, 2 teaspoons of chili powder, 1 teaspoon of coriander, 1 teaspoon of oregano, 1 teaspoon sea salt, a few twists of black pepper and cook for five more minutes. Next add 4 cups of chicken broth and one 4 oz container of diced green chilies. Bring to a boil and then lower heat and simmer for 15 minutes. Then take chicken out and shred into strips. After, place back in. Finally, add a whole 14 oz can of full fat coconut milk and simmer for another ten minutes. Top with cilantro, avocado, jalapeños or any other topping you like. Enjoy! #chickenchilli #whole30 #whole30recipes #whole30approved #whole30soup #lowcarbsoup #weeknightmeals #soupseason #soupson #dairyfree #glutenfree #grainfree #allergyfriendly

Happy Water Wednesday! It has been a minute since I have put out a midweek reminder to drink water. So here ya go! ... Wherever you are, your water should bejust like your phone. You can even practice taking a drink every time you pick up your phone! Every cell in your body is relying on that water to function. Not tea, soda, coffee, energy drinkswater. Proper hydration will improve your memory, digestion, hunger, inflammation, nutrient absorption and bloating! Make a commitment today to drink MORE than you would normally. I can promise you will feel a difference! #water #waterwednesday #drinkmorewater #hydrate #waterislife

I am super excited to share my recent article featured in Voyage STL Magazine! If you have ever wondered about Mindset Nutrition, you will find my full story here! https://voyagestl.com//meet-erin-darling-of-mindset-nutri/

Sugar Series Day 7! For the last sugar post, let’s dive into the topic of being either a sugar burner or a fat burner. How do you know which you are? ... Sugar burners need to eat constantly. They often end up hangry between meals. They also feel as though they need to have a snack on hand at all times, you knowjust in case. I should add, this was very much me, many years ago. The reason for this feeling comes from a history of having BIG insulin spikes followed by even BIGGER insulin drops. It’s can feel like a roller coaster! A fat burner can go long periods of time without eating. They sense hunger, but it is not an immediate emergency. They have very balanced blood sugar and fewer cravings. How can you make the switch if you think you are a sugar burner? Focus on protein (at least 15 grams) and healthy fat at each meal. These two are like fuel to the fire and keep it burning for hours. Also, adding in non starchy veggies will bring in fiber, which will also fill you up! You will be amazed at how this switch keeps your system revving for hours. You will no longer need constant snacks and you will feel more peaceful around food! Try it out for yourself! Swap your morning muffin for 2-3 whole eggs. Your cravings, energy, hunger and blood sugar will be completely different, in the best way possible! #sugarseries #sugar #reducesugar #insulin #insulinresistance #mindsetnutrition #fatadapted #sugarburner #fatburner #protein #proteinpacked #healthyfat

Sugar Series Day 6! Keeping up with supplement Saturday, I wanted to share a great insulin lowering supplement. Berberine! ... Berberine is a compound found in the roots and stems of certain plants and is typically used in traditional Chinese medicine. As you can see from the picture, it is a powerful supplement with many amazing health benefits. I use this myself, as a way to keep insulin levels low. The higher the insulin, the more fat that is stored. Unfortunately, I have the diabetes gene, as well as a family history of diabetes. Because of this, I know my body doesn’t release and process insulin as well as the next person. This is called being insulin resistant. If you have a similar family dynamic, have PCOS, had gestational diabetes during pregnancy, or have always struggled with your weight, you are possibly insulin resistant as well, sorry to say. But there is hope! Reducing daily sugar and processed carbs can be VERY powerful as well as adding this amazing supplement at meal times. Berberine is a helpful tool in combating these conditions as well as helping your body become more insulin sensitive, which is the goal. NOTE: As always check with your doctor before starting any supplement. #sugarseries #insulinresistance #berberine #berberinebenefits #berberinesupplement #berberinepcos #mindsetnutrition #supplementsaturday #saturdayvibes #naturalmetformin #gonatural #themoreyouknow

Sugar Series Day ! If you’ve worked with me before, you have probably heard me say this. But the fact still remains the same, anything that has OSE on the end is in fact a sugar. Glucose, fructose, sucrose, maltose, dextrose, galactose and lactose. ... Yes, lactose. Many people are aware of the others, but lactose always surprises people. Lactose is in fact the sugar in milk. The simple act of removing this creamy sugar water can have huge benefits when it comes to your health. In fact, I have seen people reverse pre-diabetes just by removing this drink from their diet. It can be that simple! Besides OSE, there are 50-ish other names for sugar. It is an ingredient added in a very sneaky way! Do you know some of the other names? Post any and all below! #sugarseries #sugar #insulin #lactose #sugarinfo #mindsetnutrition #themoreyouknow

Sugar Series Day 4! Are you starting your morning with a coffee or a hot milkshake? The average Starbucks coffee or chai tea latte has anywhere from 20-70 grams of sugar, which is more like a rich dessert! ... What about sugar free creamers you use at home? Sugar free still tastes very sweet, and your body doesn’t know the difference, sorry to say. Why does this matter? It matters because when you wake up in the morning, your insulin levels are very low, if not at zero. When you start your morning with something sweet it makes your blood sugar go from 0-100! Or I would compare it to flipping on a bright light when you’ve been sleeping. It is very startling to your system. What can you do? I’m a huge fan of making small changes. The way I drink my coffee today is definitely not the way I drank it years ago. It’s a process, especially if you love like I do! Try reducing the amount of creamer you use. Change your order at Starbucks and customize it for less pumps of syrups. Swap out your creamer completely for an unsweetened variety. I nutpods cinnamon oat creamer, it’s to die for! Or go for a butter coffee, fat is the only macronutrient that doesn’t spike blood sugar. Either way, see if you can make a small change that doesn’t disrupt your morning but subtlety starts moving you closer to your goals! You can do it! #morningcoffee #sugar #sugarseries #thursday #thursdaythoughts #insulin #nutpods #buttercoffee #bulletproofcoffee #fatnotsugar #reducesugar #health #sugarisevil

Sugar Series Day Three! We all know those people that look 10-20 years younger than they actually are. Ever wonder what their secret it’s? Human Growth Hormone. ... HGH is something adults aren’t making in high amounts. However, kids have tons of it! This why they are always growing out of their clothes and seem to need a haircut every other week. Since we need every last bit we make, the worst thing we can do is eat a diet high in sugar. Sugar increases inflammation in your body, increasing the rate in which you are aging and depleting growth hormone. What can you do? Increase your HGH by taking full advantage of when it is highest.in the morning! This is when it is best to workout. It keeps HGH surgingplus you recover faster, build more muscle and burn more calories. You can also keep it high by, you guessed it, reducing sugar! It is recommended that adults consume no more than 50 grams of sugar a day. This is about the amount in a 20 ounce soda, or a nice full handful of candy. Obviously many of us are eating way more than that and we can tell it’s making us feel older than we actually are. For today, challenge yourself to pass up any sugar you would normally have. Give your system a chance to reduce inflammation and see if you feel better and possibly even younger! #younger #wednesday #wednesdaywisdom #sugarseries #sugarandaging #sugarandhealth #sugarandinflammation #insulin #insulinresistance

Sugar Series Day Today I want you to know, in case you don’t already, that sugar and processed carbs are basically the same thing. What the what? ... When we look at the basic science of both sweet foods, (including fruit) and processed carbs, they metabolize in your body the SAME way. All eventually end up as a simple sugar, or a monosaccharide. Meaning one sugar. Polysaccharide Disaccharide Monosaccharide Some break down slower or start at different points in the process, but they take the same pathway. What can you do? Choose complex carbs like fiber rich veggies and low sugar fruits, like berries. These go through the sugar pathway much slower. Another important tip is to always pair your carb with a protein. The protein acts as an anchor and will keep your insulin levels lower. This is not to say carbs are always the enemy and you should never have any. You just have to be informed. Know they is really no difference between your cinnamon roll, bagel or banana. They are chemically made of the same stuff! #themoreyouknow #sugarseries #sugar #sugarfacts #mindsetnutrition #tuesdaytips #knowledgeispower #lowsugar #insulin #insulinresistance #insulinsensitivity

Let’s start sugar week with one that will probably grab your attention! Insulin is a hormone released in high amounts when you eat high sugar and processed carby foods. When we are younger , for the most part, our body has higher amounts of other hormones to offset all of the insulin we take in. We all know kids and teens love their sweets! ... However, as we get older, our hormones drop and we can no longer process as much insulin. The result? We start carrying it around our middle. You might be thinkingI thought extra belly fat was from stress? This is also true because guess what your stress hormone (cortisol) increases? INSULIN! This causes you to store more fat and it also increases your cravings. What can you do? Begin taking stock of your day and where these types of foods are taking center stage. There is so much power in awareness. Then check back tomorrow for more tips and actionable steps! #sugar #sugarseries #sugarinfo #knowledgeispower #insulin #insulinresistance #bellyfat #reducebellyfat #hormonehealth #insulindependent #insulinsensitivity #sugarandcarbs #mindsetnutritionstl #mindsetnutrition #health #healthyfood #healthiswealth

This coming week I am going to start a series of posts all about SUGAR and how it affects our body. As the week goes on I want to challenge you to be mindful of where sugar is present in your life and see where you can lesson or remove it. How about cutting back on your morning Starbucks or Quick Trip runs?... Or maybe you can reduce the amount of sweet condiments you use? Ketchup, bbq sauce and certain salad dressings can add up fast! Or what about that healthy meal replacement bar or sweet cereal/oatmeal/smoothie you like? Or possibly you eat way too many servings of fruit a day. Sorry to say, fruit is still sugar. Yes, it has fiber, but more than 3 servings a day can be sabotaging your efforts. Reducing sugar is the most effective way to reach any health goal you have in 2022, hands down! So look and see where you can easily reduce or remove it and check back for a lot of great info this coming week! #sugar #sugarseries #sugarseries #sugarfacts #reducesugar #hiddensugar #insulin #sugarfacts #bloodsugar #diabetes #healthtips #lowersugar #sugarisadrug #reduceinsulin #insulinresistance

Friday Find! Today’s find is a little different bc it’s not food, it’s prebiotic toothpaste! I found out about this from the amazing Mindy Pelz @dr.mindypelz in her book, The Menopause Reset. ... This toothpaste is recommended as a great way to feed the GOOD bacteria in your mouth. This helps to break down the food you are eating so you aren’t sending partially digested food to your stomach. Digestion starts in your and over the age of 35 it is harder for our body to break down food. This is one of the reasons why certain foods may cause problems today, but never did when you were younger. Hello dairy! Get ahead of it by boosting the good bacteria so you don’t end up bloated, gassy and uncomfortable. Note: I found this product on Amazon #revitintoothpaste #prebiotictoothpaste #prebiotics #fridayfind #amazonfinds #healthymouth #healthygut #guthealth #guthealthmatters #nutrition #healthtips