PerformanceRX Nutrition & Fitness

When clients tell me lunch or breakfast is the meal that falls apart on busy days, this is the bowl I show them. It takes five minutes, needs no cooking, and keeps blood sugar steady through the afternoon. If you've only eaten cottage cheese with fruit, this savory version might surprise you. Crunchy cucumber, juicy tomatoes, chickpeas and fresh herbs turn it into a satisfying lunch with 35 grams of protein. Why this bowl works for blood sugar As a registered dietitian and ce

Week 2 of Ask the Research — one question, one paper, every week. The short answer: less than you've been told, and not in the way you think. The figure everyone quotes — that a quarter to a third of the weight you lose is muscle — is measuring lean mass, which is not the same thing as muscle. Correct for that and actual muscle is closer to a fifth. And that fifth isn't fixed, because the modelling behind it assumes nobody is strength training. ▶ Where the number comes from A

The short answer: the headline weight-loss numbers you've seen for these medications did not come from people taking the medication alone. In both of the trials those figures come from, every participant was also given a structured diet and activity plan. The drug was tested as an addition to that support — not as a replacement for it. The numbers everyone quotes Two trials produced the figures you see repeated online. STEP-1 tested semaglutide 2.4 mg — the dose sold as Wegov

Trauma shapes more than just our memories. It can influence our health in ways many people don’t realize. After listening to Dr. Nadine Burke Harris and Mel Robbins discuss how trauma and chronic stress affect health across a lifetime, I felt compelled to share my own story and explain why trauma informed care is essential in healthcare today. I also want to introduce how I incorporate trauma informed care into my nutrition consultations, especially for those managing chronic

GLP-1 medications can support your weight management journey, but they are not magic pills. Many people who don’t see the results they expect may be missing two key components: sufficient protein intake and regular physical activity. To get the most from GLP-1 therapy, combining it with high-protein foods, strength training, and lifestyle changes is essential. This post explains why these elements matter and offers practical tips to help you succeed. Why Protein Matters When

Living with diabetes or related metabolic health concerns can feel overwhelming at times. I know because I’ve been there. Managing blood sugar, balancing meals, staying active, and keeping stress in check - it’s a lot to juggle. But what if there was a way to make this journey smoother, more effective, and tailored just for you? That’s where a personalized diabetes management plan comes in. This approach isn’t about one-size-fits-all advice. It’s about understanding your uniq

Sprouting seeds at home is a simple, rewarding way to add fresh, nutritious greens to your diet. It requires minimal space, little equipment, and just a bit of patience. Whether you want to grow crunchy alfalfa sprouts, peppery radish sprouts, or mild mung bean sprouts, this guide will walk you through everything you need to know to start your own sprout garden. Follow these easy steps, and soon you’ll enjoy homegrown sprouts bursting with flavor and health benefits. Fresh al

What Is Diabetes Distress? Diabetes distress refers to the emotional burden and worries that come from living with diabetes. It is different from general stress or depression, although it can overlap with these conditions. This distress comes from the constant demands of managing diabetes, such as monitoring blood sugar, taking medications, planning meals, and dealing with possible complications. People with diabetes often feel overwhelmed by these responsibilities. The fear

Many of my clients tell me they struggle to get enough protein throughout the day. Whether they’re busy, picky eaters, or just unsure how to add protein without turning every meal into a meat-heavy plate, it can feel like a challenge. I’ve worked with a lot of people who want to improve their protein intake naturally, without depending on powders or bars. Over time, I’ve found simple, practical ways to increase protein at breakfast, lunch, dinner, and snacks that anyone can t

When I was sixteen, I received a diagnosis that changed my life: Type 2 diabetes. The moment was overwhelming, but what made it harder was the way my diagnosis was handled. I was handed a pamphlet and told to eat less and exercise more. It sounded simple, but no one asked how much I was already doing or what I was going through. That moment marked the beginning of a long, difficult journey—one that shaped who I am today and why I founded PerformanceRX Nutrition and Fitness. F

Diabetes is a chronic condition that affects millions of people worldwide. Managing diabetes effectively requires a comprehensive approach that includes not only medication but also lifestyle changes, particularly in nutrition and exercise. This blog post will explore integrative strategies for diabetes care, focusing on how nutrition and exercise can play a pivotal role in managing blood sugar levels and improving overall health. Eye-level view of a balanced meal with whole