Food, Health Coaching


Cell HealthRemember the periodic table from chemistry class? Do you remember all its elements? Well, dig them out of that dusty box in your brain, because those elements are also essential to our body’s cells.

In addition to proteins, carbohydrates, fats, and water, mineral supplements are an important requirement for cellular health. When planning a “clean” or “mindful” eating schedule, take minerals into account. Our bodies need two types of minerals: micro and macro.

Our body requires large quantities of macro minerals and trace amounts of micro minerals, but this shouldn’t suggest that we neglect the micro minerals. Generally speaking, a healthy diet is rich in minerals but it is still important to identify the sources in order to maximize the benefits.

Vital minerals include sodium, potassium, magnesium, calcium, chloride, and sulfur.  Calcium and phosphorus form the mineralized structures of our body such as teeth and bones, and adequate amounts ensure healthy development. Deficiencies in these two minerals can cause various bone deformities and compromised bone structure. Inadequate amounts at the age of teeth development can cause the improper structure of teeth and increase the risk of cavities, fractures, and staining.

Sodium and potassium are crucial for the “message transmission processes” that are responsible for the entire activity of our nervous system. Deficiency of these minerals can cause disturbed activity of nervous system and can impair various bodily functions like sensations, cognitive function, and muscle movements. Sodium is critical for maintaining normal blood pressure.


It is not difficult to ensure you are incorporating these minerals into your meals. Sprinkle a small amount of high quality salt on top of an omelet or a vegetable salad. Better yet, drink a glass of room temperature filtered water first thing in the morning with 1 tsp of high quality salt and get the day started right!

Trace minerals should not be underestimated.

They are important components of blood and various enzymes that produce your body’s proteins. They also regulate a variety of critical bodily processes including cell renewal and repair, taste reception, metabolic processes, detoxification of poisonous substances and maintenance of blood sugar.

Be creative and include a number of ingredients to build one meal rich in minerals, instead of concentrating on just one or two minerals. For example, cook a meal decorated with green vegetables such as broccoli. Sprinkle some sea salt and kelp or dulse, which are sea vegetables loaded with minerals.

Make minerals a staple of your clean eating plan!

My favorite way to ensure my minerals intake is to drink coconut water daily.

Simple and easy. Make clean eating and looking younger easy because clean eating should not be difficult.

In good health,
Coach Connie


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Fitness, Food, Health Coaching, Keto


Metabolism is your body’s method of extracting energy from the food you consume. Metabolic rates vary by person, but they can be influenced by specific foods. Thermogenic foods help to increase the rate of metabolism by enhancing thermogenesis, a process during which the body burns the calories from the food you just ate and converts them to heat energy.


Continue reading “BURN FAT WITH THESE FOODS!”

Health Coaching


blood-sugar-testing-2132874251-735x490.jpgHow to Test Blood Sugars at Home

Anyone who has diabetes, with high sugar level, or desires to master their metabolism (that’s me) should monitor or test their blood sugar level regularly. If you are aware of and know your blood sugar level, you can make your plan for keeping your disease in check. Testing blood sugars is also applicable to anyone who is concerned about his/her health issues. I test my own and my husbands the first Sunday of every month to ensure are sugar levels are in-check which helps me catch any problems early so we can do something about it.

Visiting a doctor regularly is very time-consuming, but don’t worry because you can test your own “fasting” blood sugar at home. However, before doing this I would advise you see your doctor as he may recommend different times for testing. Here is the standard protocol that I use for testing. Please note, there are three different times of testing so determine what’s best for you and get your own doctors opinion.

  • Morning fasting – it provides information for blood sugar levels before eating or drinking. Morning blood sugar reading is also a basis in giving a baseline number that provides on how the body processes sugar during a day. (THIS IS WHAT I DO now Monthly)
  • Before meal – sometimes, blood sugar tends to be low before a meal. So, it suggests difficulties in managing blood sugar when it comes to high blood glucose readings.
  • After meal – after meal testing provides a good idea on how your body reacts to food that you eat, and if sugar can be able to efficiently go into the cells for use. It can also help in diagnosing diabetes which is applicable during pregnancy. Mostly, doctors recommend testing 2 hours after your meal. (This is a TEST I recommend for my TYPE II DIABETIC CLIENTS often as we discover what foods work BEST FOR THEM).

Lastly, with new clients that are Diabetic, I like to Test their Blood Sugar levels before exercising and after. I like to see how their bodies are utilizing the sugars with different types of exercise like:

  • Walking briskly
  • Weight-bearing
  • Cardio

This helps us FINE TUNE their own CARE PLAN to get them on track.

After your doctor consultations for the right testing schedule and frequency, here are the following steps YOU may want to consider:

  1. First, read the manual for monitoring blood sugar and the testing strips. Mostly, testing strips should be inserted in the monitor before reading.
  2. Wash and dry your hands. (I use the sterile wipes and if I’m with clients, surgical gloves)
  3. Clean the testing area with alcohol. Some monitors allow testing on your arm and in any body area that is less sensitive.
  4. If you are going to test on your finger, test on its side and use different fingers with every test. Lancets allow you to set how far it can penetrate your skin. Those who have thicker and drier skin must set the penetration higher.
  5. Position your finger on a firm surface before lancing.
  6. Squeeze your finger while you hold it on a chest level and allow at least a drop of blood to flow on the test strip.
  7. Take note and record the blood sugar reading.

Interpreting the home test results

Fasting or before a meal

  • With diabetes: 80-130 mg/dl
  • Without diabetes: 70-99 mg/dl

After meal

  • With diabetes- below 180 mg/dl
  • Without diabetes- below 140 mg/dl

Your target numbers may differ from one person to another. It may also change over time depending on your health, weight, age and other factors. But before doing a home test, you should also consider the important guidelines that your doctor will give to you. If you have diabetes, it cannot be easily diagnosed just by home testing. You should still need further testing from the doctor.

If you would like a personal consultation to discuss your own CARE PLAN, please don’t hesitate to reach out for a free consultation. Book your appointment HERE or feel free to drop me a note at:

In good health,

– Coach Connie