Trinity Wellness LLC

Fiber is your friend! 🍎 The importance of fiber is key in managing prediabetes and type 2. Fiber has qualities that help to maintain a healthy lifestyle. Its qualities and positive effects are that it can lower cholesterol, stabilize glucose levels, assist in managing weight, regulate immune function, fight inflammation, and more.

Foods high in fiber, like apples, oats, and beans, slow down sugar absorption and improve blood sugar control. The current dietary guidelines for Americans suggest that people get 14 grams of fiber for every 1,000 calories in their daily diet. Aim for at least 25-30g of fiber daily. For more information, visit Mayo Clinic’s Healthy Lifestyle for a chart of high-fiber foods.

Below is a simple breakfast recipe for quinoa oatmeal. Adding quinoa to oatmeal boosts the fiber and protein in this classic breakfast dish. Make a big batch of this oatmeal and freeze it in single-serving portions for a quick weekday breakfast. All you have to do is heat it up in the microwave to enjoy your delicious meal.

Recipe by Ingrid Hoffmann Source Latin Comfort Foods Made Healthy Photo by Mittera Creative

10 min prep time

15 min cook time

4 servings--2/3 cup oatmeal, 2 tbsp raspberries, and 1 tbsp almond

Ingredients:

skim milk 2 cup

water 1/2 cup

old-fashioned rolled oats 3/4 cup

quinoa 1/4 cup

honey 2 tsp

ground cinnamon 1 tsp

vanilla extract 1/2 tsp

salt 1/8 tsp

raspberries 1/2 cup

sliced almonds (toasted) 1/4 cup

Step-By-Step Instructions:
Combine the milk and water in a large saucepan and bring to a simmer over medium heat.
Add the oats, quinoa, honey, cinnamon, vanilla, and salt. Reduce the heat to low. Cover and cook, stirring occasionally, until the oats and quinoa are tender, about 15 minutes. Serve topped with the raspberries and almonds.

Enjoy every bite! 🍽️ Mindful eating helps you listen to your body and avoid overeating. Start with smaller portions and eat slowly to better manage your blood sugar levels. To help with portion control, try using a small plate. Start with a nine-inch plate and fill half with non-starchy veggies, one-quarter with lean proteins, and one-quarter with quality carbs like starchy vegetables, fruits, whole grains, or low-fat dairy.

Below are graphics from the CDC to help you with portion control. The plate is how to balance your meal, while the hand method helps estimate portion sizes.

#1--3 ounces of meat, fish, or poultry: palm of hand (no fingers)
#2--1 ounce of cheese or meat: thumb (tip to base)
#3--1 cup or 1 medium fruit: fist
#4--1–2 ounces of nuts or pretzels: cupped hand
#5--1 tablespoon: thumb tip (tip to 1st joint)
#6--1 teaspoon: fingertip (tip to 1st joint)

We tend to eat more when we are served more food. This is why when you go out to eat, it’s best to take part or even half of it to go. Measuring how much of the snack you’ll eat and then putting it away also helps you avoid overeating.

Stay tuned for more tips and recipes! To learn more on how to manage prediabetes or type 2 diabetes, check out our program. Our holistic approach could be just what you need.

If you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at

https://www.facebook.com/groups/balanceyourbraintobalanceyourlife

Managing your prediabetes or type 2 diabetes can be tough. When you’re a busy mom it’s hard to remember to take care of yourself, especially your nutritional needs. Sometimes a snack can help boost your energy and mental clarity.

Snack smart, moms! 🥒🍓 Keep your blood sugar stable with a mix of protein and fiber. Healthy and easy snacks are the way to go! A handful of almonds paired with fresh berries is a perfect on-the-go option. Pre-pack snacks in small containers for convenience and for less hassle. These snacks require minimal prep and are perfect for on-the-go munching.

Don't hesitate to seek help! 🩺 Consulting with a healthcare professional or health/wellness coach can provide personalized advice and support for your metabolic health journey. A certified diabetes care and education specialist possesses comprehensive knowledge of and experience in diabetes prevention, prediabetes, and diabetes care and management. They're here to help you succeed!

If you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at www.facebook.com/groups/balanceyourbraintobalanceyourlife/

Trinity Wellness Living will help you holistically reach your goals. I help my clients elevate their metabolic health and well-being using a holistic approach to help them be on the least amount of medications possible by building sustainable lifestyle changes. If you are interested in taking control of your health, check out our program today.

Dealing with anxiety or mild depression is tough. Finding what’s right for you and what you’re comfortable with can be difficult, especially if you don’t want to just go down the pharmaceutical route.

If you’re looking for an effective strategy to manage your mental health, meditation can be the thing for you. It has benefits such as reducing symptoms of anxiety and depression, improving one's mood, and, importantly, promoting a sense of well-being. It helps calm your mind and feel relaxed.

If you have always wanted a healthier lifestyle, incorporating meditation will help facilitate that. Remember, meditation is not a replacement for professional counseling and should be used as a stepping stone to get you on the right track.

Trinity Wellness Living's introduction to meditation includes breathing techniques, visualization exercises, and body awareness practices. You will become more centered, know how to deal with distractions, and be able to clear your mind. If you're ready to transform your life, check out our course.

What's your WHY? ❤️ Understanding the deeper reasons behind your desire to improve your health can be a powerful motivator.

Whether it's family, self-love, or future dreams, keep your WHY at the forefront. This can help with visualizing your goals.

See your success! 🏆 Visualization can be a powerful tool. Spend a few minutes each day picturing your healthiest self and the benefits you'll enjoy. This mental image can fuel your motivation. Keeping your thoughts positive will help you to receive good outcomes. Envisioning and intention are key! "

Highs and lows of blood sugar leaving you exhausted? It's time to regain control and feel your best—discover our top strategies for managing blood sugar effectively!

Managing High and Low Blood Sugar: Tips and Tools - Trinity Wellness Living Highs and lows of blood sugar leaving you exhausted? It's time to regain control and feel your best—discover our top strategies for managing blood sugar effectively!

Go back to school with BrainTap and unleash your child’s or your full learning potential!🙌💡

Their cutting-edge technology will ignite their brainpower, setting them up for success in the new school year. They have series specifically designed with children in mind such as: The Children's Opportunity for Brilliance and Children & Learning series.

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BrainTap is great for all ages, helping your brain shift back into learning mode!

Whether you're returning to school or your child is, BrainTap is a fantastic tool for boosting cognitive function and relieving stress.

Sale ends tonight at midnight! Click the Linktree BrainTap link in my bio to shop now!

The new school year is here, and it's time to help your child hit the ground running!

BrainTap is your go-to tool for helping students of all ages stay focused, reduce stress, and achieve their goals. Don't miss out on their back-to-school sale, designed to help your kids start the year with clarity and confidence.

Here’s what you can enjoy:
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See the LinkTree BrainTap link in my bio to shop now! Sale ends tomorrow at midnight.

Equip your child with BrainTap’s innovative technology to enhance their concentration, boost their memory, and maintain a balanced mind throughout the school year. From studying effectively to winding down after a busy day to finding the right mental balance in sports, BrainTap is here to support your kids. These special offers are the perfect way to invest in their success or share the benefits of BrainTap with their peers.

Here's to a productive and focused school year for your child!

Get ready for the new school year with BrainTap! Their back-to-school sale is here! 🎉 Enjoy $200 off their headset and power bundle with code BACK2SCHOOL! Plus, get $80 off their annual subscription with code SCHOOLSUB! 🧠📚

BrainTap is ideal for all ages to help your brain switch back into learning mode! Whether you're going back to school or your child is, BrainTap is an excellent tool for enhancing cognitive function and reducing stress.

Set your child or yourself on the fast-track to a happy, rewarding school year with dozens of sessions for developing positive life skills and healthy habits! Hurry, Sale ends 8/15/24!

Click the link in my bio to shop now!

For busy moms managing prediabetes, type 2 diabetes, and chronic stress, integrating meditation into daily life can be especially beneficial.

Below are tips on how to meditate with your schedule. Incorporating meditation into your daily routine can lead to sustained energy, improved health, and a more balanced life.

At Trinity Wellness Living, we put your needs first. We accommodate to your schedule and needs. We are here to help you on your wellness journey. Check out our meditation course today to increase your mindfulness and achieve its great benefits.

Meditation helps to calm you and make you think and feel more positive.

Meditating regulates your emotions in a healthy way. People with anxiety and mood symptoms improved with mindfulness meditation. An increase in dopamine release was found during meditation. Meditation can also increase the production of endorphins. Endorphins can increase your positive emotions and make you feel better. Meditation can revitalize your body, spirit, and mind.

If you want to learn how Trinity Wellness Living can help you, visit our website. (See link in bio.) We have our own meditation course that takes you through how to meditate properly.

Live the life you are worthy of.

Meditation is often associated with relaxation and stress reduction. It can also significantly boost your energy levels by lowering cortisol levels. High cortisol levels can lead to feelings of fatigue and low energy. Therefore, regular meditation can preserve your energy and also improve your mood and thoughts.

Sleep quality improves with routinely practiced meditation. It allows for deeper sleep and fewer interruptions from a wandering and worrying mind. With better sleep, you will feel more energized. Studies show mindfulness achieved through meditation remediates sleep disturbances in older adults and reduces daytime fatigue.

This week's topic will be on ways meditation increases energy levels. Look forward to learning more.

❓ Have you been wanting to try meditation but told yourself you haven't got the time? ⌚

🧘‍♀️ Meditation can fit right into your schedule without throwing everything else off. You can start with just a few minutes each day. Make it easy for yourself so you can get into the habit. Remember, it's not about the amount of time passed but rather repetition and frequency. With the benefits meditation provides, you'll be glad you started the practice.

Trinity Wellness Living offers an Introduction to the Daily Practice of Meditation class. You will learn the impact meditation has on your overall health and techniques on how to meditate properly. This course is perfect for someone ready to start their new journey. Through meditation, you can clear your mind, achieve mindfulness, and take control of your life. To get started, visit the link to our course in our bio.

🧘‍♀️Meditation provides numerous benefits to those who practice it. By creating a daily routine, you can begin to feel more centered, calm, and focused. Meditation can improve your health by helping with sleep deprivation and blood sugar regulation. It can also be a start to a healthier lifestyle. Finally, it can revitalize the mind, body, and spirit.

Trinity Wellness Living is here for you. Our meditation course will guide you on how to meditate and why it is beneficial. Check out our program to unlock its transformative power today. See link in bio.

Are you feeling overwhelmed by your demanding job?

Finding a way to manage stress is integral to your working environment and getting things done efficiently.

Meditation can provide you with a way to keep going. Many benefits of meditation can help with the stress of a job as a corporate executive or a healthcare professional.

Reducing stress is one of the most essential benefits received through meditation. It can also help to improve focus and enhance decision-making skills, which are needed for the job.

When you're stressed, sometimes you experience feelings of burnout and overwhelm. During these times, take a break, focus on your breath, and relax. Meditation is about being present in the moment.

After these moments of downtime and focusing on yourself, you can get back to the task more quickly and feel like some weight has been lifted off your shoulders. It will also improve overall productivity.

With a busy job, you might be working long hours. Another benefit of meditation is that it can improve your sleeping habits by eliminating distractions or mind wandering. Getting the right amount of sleep is crucial to operating properly throughout the day. As a hardworking professional, this is an area that you should focus on.

If you've wanted to try meditating but haven't done so yet, here's your chance. At Trinity Wellness Living, we offer an introductory meditation course. We will teach you what meditation is and how to meditate correctly to receive the benefits. We hope by adding meditation in your life, you can take control and maintain a good work-life harmony.

Scan the QR code or see the link in my bio.

Starting your day off right can motivate you and keep you going throughout the day. Making sure you wind down at the end of the day before bed is also important. Doing these tasks will revitalize you for the day and restore you for the next.

Stress can do a lot to the body. Having too much cortisol in your body due to stress and anxiety can lead to sleep deprivation. This causes more cortisol to be released, which increases stress, and the vicious cycle continues.

Trinity Wellness Living wants to motivate you to make positive changes in your life. Through our program, we strive to share knowledge and bring inspiration. Schedule a consultation that’s customized to your needs today. (See scheduling link in bio)

If you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at https://www.facebook.com/groups/balanceyourbraintobalanceyourlife/?mibextid=oMANbw

💤There are 4 different stages of sleep that we cycle through every night–transition period, light sleep, deep sleep and REM sleep with awake periods usually after a REM cycle.

These stages are necessary for restoration and repair.

Memory consolidation and emotion memory processing occurs during sleep. Lack of sleep and stress impair your ability to make memories. The different stages of sleep are important for different types of memory

Additionally, the more variability there is in the sleep cycle, the more health problems, both physical and mental, we see. Fragmented sleep (multiple awakenings and shallow sleep) leads to feeling unrefreshed upon awakening.

Slow wave sleep is a natural anxiolytic therefore lack of deep sleep increases your risk for anxiety. In addition, loss of slow wave sleep (deep sleep) is the biggest sign of aging over all other factors. Decreases in slow wave sleep are associated with an increase risk of dementia and cognitive decline.

Trinity Wellness Living can set you up for long-term success through our holistic approach. Our program provides information on how one can improve sleep and discusses stress management and sleep techniques. If these topics interest you, check out our program for more information and to revitalize your life. See website link in bio.

If you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at https://www.facebook.com/groups/balanceyourbraintobalanceyourlife/?mibextid=oMANbw

10 Practical Ways for Busy Moms to Embrace Mindfulness and Self-Care Daily. Remember, self-care is NOT selfish.

Morning rituals--set aside 5 minutes for yourself e.g. savor a cup of tea or coffee, or practice a brief meditation

Embrace short mindful breaks--use breathing exercises or pause to appreciate your surroundings

Prioritize sleep--Establish a bedtime routine that helps you unwind, such as reading a book, taking a warm bath, or practicing relaxation techniques, to ensure a restful night's sleep.

Delegate and ask for help--Delegate tasks to family members or consider hiring help with chores to free up time for self-care activities.

Activity and movement--brisk walk with the stroller, a quick yoga session, or even dancing with your kids; boosts mood and energy

Mindful eating--savor each bite; pay attention to hunger and fullness cues

Create boundaries--say no when necessary and prioritize activities that align with your well-being and values.

Unplug and disconnect--schedule specific times to unplug from technology for example, enjoying nature, pursuing a hobby, or simply having quality time with your loved ones

Practice gratitude--reflecting on the positives in your life; start a gratitude journal or take a moment each day to acknowledge at least 3 things you're thankful for. This fosters a positive mindset.

Be kind to yourself--be compassionate; self-care is a necessity; celebrate small victories and forgive yourself for any perceived shortcomings

Physical activity can positively affect blood sugar regulation. Certain exercises achieve different benefits. Vary the activities to achieve the best benefit.

Here is a list of types of exercises and their benefits.

Aerobic Exercises: Activities like brisk walking, jogging, cycling, swimming, and dancing can help improve insulin sensitivity and glucose uptake.

Resistance Training: Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle mass and improve insulin sensitivity, contributing to better blood sugar control.

Flexibility and Balance Exercises: Incorporating activities like yoga or tai chi can aid in stress reduction, which indirectly affects blood sugar levels by reducing cortisol levels.

The impact activity and movement have on pre and type 2 diabetes is crucial. At Trinity Wellness Living we focus on the importance of physical activity for the body as well as rebalancing the mind and soul. If you want to learn more about our holistic approach to managing diabetes, check out our program today.

And, if you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at https://www.facebook.com/groups/balanceyourbraintobalanceyourlife/?mibextid=oMANbw

Self-monitoring of blood glucose is a lifeline that offers empowerment, personalized management, and improved quality of life. Please read my blog post to learn more.

The Vital Importance of Self-Monitoring Blood Glucose: A Lifeline for Diabetes Management - Trinity Wellness Living Self-monitoring of blood glucose is a lifeline that offers empowerment, personalized management, and improved quality of life.

Proper blood sugar regulation is essential for various bodily functions, including energy production, cell function, and overall health. Dehydration can disrupt this delicate balance and can have adverse effects on blood sugar levels.

The amount of water you have in your body impacts if your blood glucose levels are stable. Consistently high blood sugar levels can lead to insulin resistance and, eventually, type 2 diabetes. Your body’s role in regulating gets thrown off if you’re not hydrating yourself properly.

🚰Here are some tips to stay hydrated:

💧Drink plenty of water throughout the day, aiming for at least eight 8-ounce glasses daily.

➡️Carry a reusable water bottle with you to remind yourself to drink water regularly.

🍉🥒Consume water-rich foods like fruits and vegetables.

🥤Limit the intake of sugary and caffeinated beverages, as they can contribute to dehydration.

🚽Monitor the color of your urine – pale yellow indicates good hydration, while dark yellow suggests dehydration.

Trinity Wellness Living helps you with managing your diabetes in a holistic way. In our program, we discuss ways to help regulate blood sugar and to get you on the right track. We know you may be busy so let us do the work for you. To learn more, check us out at our website. Link in bio.

Do you feel like you are not getting anywhere with your healthy living goals? Are you feeling busy and stretched too thin?

It's not that you lack the desire or drive. What you lack is clarity. Clarity is the secret sauce to achieving the goals you set for yourself.

Ask yourself, "What do I want and why does it matter?".

Specificity is key. A strong enough why is a emotionally driven why. This clarity and specificity will help you push through when the going gets tough. Any meaningful change takes time and hard work. Your why will keep you focused to make the changes you want to make with your metabolic health.

I am here to help support you on this journey. Connect with me to learn more about how I can help you manage your pre and type 2 diabetes and chronic stress in order to rekindle your hope and vitality and start living your best life.

If you are looking for a group that gives you tips, tricks, guidance and support on your metabolic health and wellness journey, join my private Facebook group at https://www.facebook.com/groups/balanceyourbraintobalanceyourlife/?mibextid=oMANbw

Insulin resistance is a metabolic condition that can happen when someone has diabetes. This often occurs before a diagnosis is made and is present when someone has prediabetes as well.

The body’s cells become less responsive to the hormone insulin, which then leads to elevated blood sugar levels. If you have chronic whole body inflammation, there’s a high chance you will experience resistance since they are connected. Chronic stress can also cause insulin resistance.

Prediabetes is a condition where blood sugar levels are elevated but not high enough to be diagnosed as type 2 diabetes. Prediabetes often goes unnoticed, because it frequently has no symptoms.

🩸Always be sure to get checked when visiting the doctor. Having prediabetes significantly increases the risk of developing type 2 diabetes if not treated. Lifestyle changes can reverse prediabetes and keep it from progressing into something worse. Make sure you keep up with a healthy lifestyle to prevent your condition getting worse.

Diabetes awareness is something we all should partake in. Trinity Wellness Living takes a holistic approach on diabetes management. We hope to save you time and energy by providing information, advice, and resources. If you want to learn more check out www.trinitywellnessliving.com.

💤Sleep is very important, however it becomes even more important after a diagnosis of diabetes.

Without adequate sleep, it gets harder to regulate things such as your blood sugar or appetite. It affects your hormones and makes them harder to control.

To ensure that these things are less likely to happen, getting enough sleep is crucial. 🛌

A healthy sleep pattern is 7 to 9 hours per night. Implementing a schedule that works for you to get enough sleep will help control your blood sugar and the side affects that come with it. Rest is needed to let your body heal. 😴

Your mindset shapes your health journey!

When facing challenges like prediabetes or type 2 diabetes, a positive outlook can be a game-changer.

By fostering a growth mindset, you empower yourself to make healthier choices, reduce stress, embrace lifestyle changes, and take control of your metabolic health. Let's encourage each other to adopt a mindset that supports our well-being!

Here is a complimentary course I am offering on meditation. This brief introduction will offer insights into what meditation is and why a daily practice is beneficial.

A Brief Introduction to Meditation A complimentary video discussing the reasons to develop a daily meditation practice.

Getting diagnosed with pre or type 2 diabetes is stressful enough, but having to sift through information to find out what you need for yourself is challenging.

Having one place to go to for all your needs and questions will help. Along with your primary care provider, our personalized care and attention, education, tools and resources will aid in your diabetes management.

I sift through the noise to save you time and energy. There are five areas of holistic wellness impacting blood sugar control that I touch on in addition to diabetes education. They are:

🥦🥑🍏Improved Nutrition--reducing processed foods decreases whole body inflammation and can help with insulin resistance

🏃‍♀️🤸🚴‍♀️Movement--cardio really helps use the sugar in the body

💧🥤🫗Hydration--remaining well hydrated keeps blood sugar more stable

😴🛌💤Sleep--less than 7 hours/night on average can increase your insulin resistance

📉🛑🕘Stress Management--chronic stress affects all of the above and makes it much harder to manage blood sugar

Whether you need simple or more specific information, we will be here to educate support you on the path to transform your health and your life. Check out Trinity Wellness Living's holistic approach here.

https://trinitywellnessliving.com/wp-admin/post.php?post=483&action=edit

Are you ready to revitalize your health and well-being?

If you’re looking for a holistic approach to managing your pre and type 2 diabetes and stress, you’ve come to the right place.

My name is Stacey Rucker and as a holistic wellness pharmacist, I specialize in helping to manage pre and type 2 diabetes and chronic stress for busy moms of all ages. I, too, know what it’s like having gone through health problems myself. With my background and knowledge, I want to be the one to help others on how to navigate through this wellness journey and conditions such as insulin resistance.

Finding the right solution can be tough. I want to be able to do that by finding what works best with and for you. By combining tools, support and education that will benefit the mind, spirt, and body, you too can start living your life at its best potential. I want my patients to be knowledgeable about their own health. To learn more and personalize your needs, schedule a call now. If you know anyone who is struggling and would benefit from this approach, feel free to send this to them or have them contact me.

https://calendly.com/stacey-trinitywell/networking-call

Have you ever wanted to learn to meditate? Have you thought you didn't have time? Were you concerned that you couldn't quiet your mind long enough to meditate?

These questions and more are answered in my "Introduction to the Daily Practice of Meditation" course.

https://trinitywellnessliving.thinkific.com/courses/introtodailymeditation