The Well-Planned Plate with Coach Heather

06/05/2026

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06/03/2026

I received Pearl and Serene’s newest book today, The 7 Skills to Lasting Health, and I couldn’t be more excited to dive in!

One of the things I have always appreciated about Trim Healthy Mama is that it has never been just about weight loss. It is about building a lifestyle that supports lasting health, nourishing our bodies well, and learning habits that serve us for the long haul.

As someone who has been on this journey for over five years now, I know firsthand that health is not built through perfection. It is built through daily choices, consistency, grace, and a willingness to keep showing up, even when life gets messy.

I am looking forward to learning from Pearl and Serene’s latest insights and seeing how these seven skills can help women break free from dieting, support metabolism, improve insulin sensitivity, and create sustainable health for years to come.

If you’re walking through midlife, navigating hormones, working to improve your health, or simply trying to find a more balanced approach to wellness, I believe we never stop learning and growing.

Now tell me…

Have you ordered your copy yet, or is it on your wish list?

06/03/2026

Aren’t these just the prettiest bowls my momma got me recently? I love them💗🦋

06/01/2026

Welcome, June.

A new month often brings with it a desire for a fresh start.

Maybe May didn’t go as planned.

Maybe life felt busy, stressful, overwhelming, or simply exhausting.

Maybe you’ve been meaning to focus on your health, your hormones, your mindset, or your relationship with food, but haven’t quite found your footing.

Friend, you don’t need a perfect plan to move forward.

You don’t need to wait for Monday, the first of the year, or the “right time.”

You simply need your next step.

One nourishing meal.

One walk around the block.

One glass of water.

One prayer.

One decision to care for yourself instead of putting yourself at the bottom of the list again.

As we step into June, I want to encourage you to choose steady over striving.

Small, consistent choices often create more lasting change than extreme efforts ever could.

If you’re a woman in midlife who is ready to support your hormones, nourish your body, renew your mindset, and create rhythms that actually fit your life, you’re in the right place.

What is one thing you’re focusing on this month? I’d love to hear below.

05/18/2026

Starting the day with nourishment that truly loves my body back.

This plate may look simple, but every single ingredient is working with my body in midlife…supporting hormones, blood sugar, energy, muscle health, digestion, and even inflammation.

Egg whites and low fat cottage cheese give me a beautiful protein foundation to help support muscle maintenance, satiety, stable energy, and blood sugar balance. Midlife women especially need adequate protein because our bodies become more sensitive to muscle loss and blood sugar swings as hormones shift.

Canadian bacon adds additional lean protein to help me stay fuller longer without weighing me down on an already hot day.

Nutritional yeast is one of my favorite additions because it adds B vitamins, flavor, and nutrients that help support energy production and nervous system health. So many women in midlife are exhausted and depleted, and small nourishing additions truly matter.

Arugula and fresh basil(from the garden) are packed with antioxidants and phytonutrients that help support detox pathways and overall cellular health. There is something deeply satisfying about walking outside and clipping fresh herbs from your own garden to nourish your family.

Tomatoes provide vitamin C, potassium, hydration, and lycopene, which is known for its antioxidant benefits. The small amount of goat cheese adds richness and satisfaction while still keeping the meal balanced and intentional.

And those blueberries…they are one of my favorite midlife foods. Fiber-rich, full of antioxidants, supportive for brain health, inflammation, and blood sugar. Nature’s little jewels.

After breakfast, I also started my morning with electrolytes and early sunlight out in the garden because today is going to be ridiculously hot. Hydration is not just about drinking water. In midlife especially, minerals matter. Electrolytes help support hydration, energy, muscle function, headaches, and nervous system balance, especially during heat and sweat loss.

And the outside time? That matters too.

Morning sunlight helps support circadian rhythm health, cortisol balance, mood, sleep quality, and overall nervous system regulation. Sometimes we underestimate how healing it can be to simply step outside barefoot with a glass of water, breathe deeply, and let the morning light hit our skin before the demands of the day begin.

Midlife nourishment is not about perfection.

It is about learning to build intentional, well-planned rhythms that support your body instead of constantly fighting against it.

One nourishing choice at a time.

#𝗠𝗼𝗻𝗱𝗮𝘆𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻

05/10/2026

Mother’s Day can hold so many emotions.

Today we celebrate the mothers raising babies, teenagers, and grown children.The adoptive mothers.The stepmothers.The grandmothers.The spiritual mothers.The women nurturing hearts in quiet ways every single day.

We also hold space for the women carrying grief today.Those who have lost children.Those who have lost their mothers.Those longing to become mothers.Those walking through strained relationships, empty chairs, or tender memories.

Motherhood is not always simple or easy.It is often beautiful and stretching, joyful and sacrificial, holy and heartbreaking all at once.

But what a gift it is to love deeply.

To every woman who has poured herself into caring, nurturing, praying, guiding, comforting, teaching, encouraging, and loving others…your presence matters more than you know.

And to the moms in the thick of it today…the tired moms, the grieving moms, the praying moms, the trying-again moms…

May you know you are seen by God. Held by Him. Strengthened by Him. And deeply loved.

Happy Mother’s Day, sweet friends. 🤍