My Two Favorite Hacks

There is so much noise about eating healthy these days. To cut to the chase, any fad you read about for health will have just as many nays as yays, and the truth is all of it has merit to someone. We are each a little bit different. Because of this, very little works the same for everyone.

Finally, health information that works for just about EVERYONE!

I have two recommendations that work all the time, and affect how you feel. The best part is they are both fairly easy to follow and they ARE NOT DIETS.

1. Fiber as a priority for the day-

Men, women and kids all do better eating fiber to feel the most stable energy throughout the day.

For men- Aim for 28 grams every day.

Women - Aim for 25 grams daily.

Kids- Aim for 5-10 grams for ages 5-10. For older kids, aim for 13-25 daily. Most families struggle to reach that, but will land close enough to the target shooting for that goal.

HERE is a link to an article about fiber for children.

2. Eating in a specific order-

• Fiber (vegetables, salad, beans)

• Protein & Healthy Fats

• Starches & Sugars

When you start with your veggies, beans and other fibers first, those take up space In the stomach and take longer to chew well. This starts to signal to the gut that food is coming in.

Slowing Digestion for Stability

• Protein and fat slow gastric emptying, meaning glucose from carbs enters the bloodstream more gradually.

• This prevents spikes and crashes in energy, stabilizing mood and focus.

Eating carbs starches last-

• Stabilizes blood sugar – Fiber slows glucose absorption.

• Reduces insulin spikes – Helps prevent energy crashes.

• Keeps you fuller longer – Fiber and protein trigger satiety signals.

• Supports gut health – Fiber feeds beneficial bacteria.

• Helps with weight management – Less overeating when blood sugar is steady.

• Improves steady energy – Fewer highs and lows throughout the day.

• Supports long-term metabolic health – Better blood sugar control over time.

For further reading:

My favorite person who has written about this topic in detail calls herself the “glucose goddess.” Check out her book, “The Glucose Revolution.”

Not only will eating fiber and doing that first change your waistline overtime, studies show it also REALLY helps support mental health stability as well.

Avoid the sugar spikes, avoid issues with anxiety!

If you’re ready to “ask for help” and get customized nutrition for your heath challenges, set a time here:

Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.

For all client offerings, visit Angie’s Real Food and discover your path to wellness.

Find the link to previous blog posts here: