My Eye-Opening Visit to a Dietitian: What I Learned About Nutrition

Visiting a dietitian was one of the most informative experiences I've ever had when it comes to nutrition. She broke down everything in a way that was easy to understand and gave me practical tools to improve my eating habits. Here’s what I learned:

The Plate Method: A Simple Way to Eat Healthier

One of the most valuable lessons was using The Plate Method to create balanced meals. She showed me a plate that visually divides portions:

• ½ of the plate – Non-starchy vegetables (broccoli, spinach, carrots, peppers)
• ¼ of the plate – Protein (chicken, fish, tofu, beans)
• ¼ of the plate – Starches (whole grains, potatoes, quinoa)

This method helps with portion control and ensures I’m getting the right nutrients in every meal. Honestly, this should be taught in schools!

Understanding Insulin Resistance

She explained insulin resistance in a simple way:

• Insulin acts like a doorman, letting sugar into your cells.
• When you’re insulin-resistant, your cells ignore insulin’s signals and don’t let sugar in.
• Exercise helps! Being active signals your cells to open up and use sugar for energy.

To improve insulin sensitivity, she advised I walk at least 50 minutes per week—a small change that can make a big difference.

How to Read Food Labels and Choose the Right Foods

She walked me through food labels and taught me how to:

• Look for whole, unprocessed foods.
• Choose light oils and healthy fats instead of heavy saturated fats.
• Keep daily fat intake to 30-40 grams for women.
• Stay within 1300-1400 calories per day to manage my prediabetes.

Helpful Resources and Tools

She recommended some great books and a website to help me stay on track:
📖 Diabetes by the Plate (Find on Amazon)
📖 Diabetes Weight Loss (Find on Amazon)
🌍 Fat Secret – A website for tracking food and nutrition

She also advised me to get a multivitamin for women my age to ensure I get all essential nutrients.

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Final Thoughts

This visit gave me the tools and motivation to reverse prediabetes and take control of my health. The Plate Method is a game-changer, and I’m excited to implement these changes!

Have you ever met with a dietitian? Share your experience in the comments!

Embracing Change: Starting the New Year by Letting Go

The start of a new year is a powerful time for reflection and renewal. As we turn the page on last year,

we’re gifted with a fresh opportunity to create the lives we truly want. But creating something new often requires letting go of the old — habits, relationships, or mindsets that no longer serve us.

Why Letting Go is Essential

Letting go isn’t about giving up or failing; it’s about making space. Imagine trying to fill a glass that’s already brimming with stale water. To add something fresh you need to pour out the old first. The same principle applies to our lives.

When we hold onto unfulfilling jobs, toxic relationships, or outdated beliefs, we deny ourselves the chance to grow. These attachments can weigh us down and prevent us from embracing the possibilities waiting just beyond our comfort zones.

Signs It’s Time to Let Go

How do you know when it’s time to release something? Here are a few clues:

1. It Drains Your Energy: If a situation, person, or habit leaves you feeling exhausted rather than energized, it may be time to reevaluate.

2. It No Longer Aligns with Your Values: As we grow, our priorities shift. What once felt essential might now feel out of sync with who you’ve become.

3. You Feel Stuck: When something is holding you back from progress or happiness, it’s worth considering whether you need to move on.

Steps to Begin Letting Go

Letting go isn’t always easy, but it’s a skill you can practice. Here are a few steps to guide you:

1. Acknowledge What’s Not Working: Take an honest inventory of your life. What’s causing stress, frustration, or unhappiness? Identifying the problem is the first step toward change.

2. Visualize Your Ideal Life: Picture the life you want to live. What would your days look like? How would you feel? Use this vision to guide your decisions.

3. Start Small: You don’t need to overhaul your life overnight. Begin by releasing one thing — maybe it’s a habit, like scrolling before bed, or a commitment that’s no longer meaningful.

4. Seek Support: Change is challenging, and you don’t have to go through it alone. Share your intentions with trusted friends or a supportive community.

5. Be Gentle With Yourself: Letting go is a process, not a one-time event. Celebrate your progress, and don’t be too hard on yourself if it takes time.

Moving Forward

As you let go, you’ll notice something remarkable: the more space you create, the more opportunities you’ll attract. By releasing what no longer serves you, you’re making room for new growth, experiences, and joy.

This January, challenge yourself to let go of just one thing that’s been holding you back. Write it down, commit to the process, and take that first step. The year ahead is full of potential — but it’s up to you to claim it.

What will you let go of to embrace change this year? Share your thoughts in the comments and join the conversation. Let’s support each other in creating a brighter, freer future!