Diana Modera Wellness Coaching

08/08/2026

Saturday Tip of the Day:
These past few days in upstate New York have been humid! Here is a cold treat you can make at home that is actually good for you! Enjoy!!

Plain Greek yogurt consists of about 80% water.
It also provides essential electrolytes like potassium and sodium, helping your body absorb and balance fluids effectively.
This recipe is so versatile. I plan to drizzle peanut butter on top of it as well!

Greek yogurt Bark

Spread Greek yogurt onto a parchment-lined baking sheet. Top with berries, chopped nuts, and a sprinkle of dark chocolate chips, then freeze until firm.

Break into pieces whenever you need a cool evening treat!!

07/28/2026

07/25/2026

Healthy Tip Saturday: Is it ok to cry? Short answer: Yes!

Crying is an act of maintenance, not a sign of collapse.

Our society views crying as a sign of extreme vulnerability and or weakness when in fact it can help maintain both our physical, emotional and spiritual strength! 

When experiencing grief, especially from relationship loss, we are attached to how we thought things were supposed to be, and allowing yourself to go through all the stages of grief, taking as long as it takes, helps to heal along with allowing yourself to truly feel any pain and express it through tears.

Studies show that when we allow ourselves to have a good cry, these things happen:

Crying can

Restore emotional balance
Reduce physical pain
lower stress levels

This is achieved by flushing out stress hormones like cortisol, and adrenaline!

It also releases feel good neurotransmitters like oxytocin and endorphins, not to mention it’s good for your eyes by preventing your delicate mucous membranes from drying out, which protects your eyes from blurry vision.

If you find that you’re crying becomes often, it might also be time to seek the guidance of a trained counselor or life coach! But episodic crying to restore emotional balance is actually a good thing! 

06/27/2026

Healthy Tip Saturday: Why not start your day with a positive affirmation!

In wellness, positive affirmations are empowering phrases repeated aloud, internally, or in writing to encourage positive thinking! They are always used in the present tense and begin with “I will,” or “I am…”

Think of it is something super nice that you can do for yourself! When it comes to healthy lifestyle change and maintenance, mindset, or what I refer to as soulset as always first!

I usually come up with one and write it down in one of my gratitude books or journals and studies have shown that this kind of habit abolishes lots of negativity. The strength from this positive flow brings forth the energy to take your next step, and there’s always a next step!

Here are some that I have referred to:

• For Confidence & Self-Esteem: "I am capable of handling whatever comes my way," or "My voice and my ideas matter."

• For Stress & Anxiety: "I choose peace over worry," and "I let go of what I cannot control."

• For Self-Love: "I am enough just as l am," and "I treat myself with softness.”

What affirmation have you found helpful?

06/06/2026

Healthy Tip Saturday: Many of my clients report interrupted sleep because they need to wake in the night to empty their bladder!

I found this trick that works for me that is a sleep aid and does not results in the waking during the night to go to the bathroom.

So if you’re someone who is struggling with staying asleep during the night, try a concentrated half of a small cup of Sleepy Time Tea which amounts to about 2.5 ounces of tea and sip on that 20 minutes before bedtime. This will make you nice and sleepy and because of the reduced volume, it will be less likely to wake you during the night to empty your bladder!

It’s also important to not drink lots of water after 8:30 pm or so. DO bring your water bottle with you to bed for the morning, but DO NOT make it a habit to drink lots of water late at night!

This little trick has worked for me for over 2 years now and I love it!! Happy sleeping 💤

05/02/2026

Healthy Tip Saturday: Question:
Look at the photos below.

If I needed 25-30 grams of protein with my first meal, and the steel cut oatmeal made with milk only gives me 14 grams, what nutritious and delicious addition can I make to hit the target amount of protein?

Make sure it’s something that is tasty too!! I added fresh pineapple, some nut butter, 1/2 cup of Greek yogurt and a sprinkle of cinnamon to bring my meal up to 29 grams of protein which is a perfect amount for me!

Why is this important? When you break your fast and have your first meal, it has to contain the correct amount of protein for your body or else your day is set up for muscle loss, and fat storage.

So, what might YOU add???

04/25/2026

Healthy Tip Saturday: Question: What processed bread is made by fermenting yeast and lactic acid bacteria? This natural process increases nutrients and breaks down some gluten, a protein in grains that can be hard to digest and lead to bloating.

Due to the fermentation process, this bread contains more beneficial nutrients than other types of bread. It also contains higher levels of vitamins, minerals, and antioxidants.

And, to boot, it has a lower glycemic index in comparison to other breads making it safer for diabetics and it supports good gut health!

You guessed it ……. Sourdough!

I picked up a loaf of organic sourdough rosemary bread last night at Wegmans and it’s delicious! 😋

04/18/2026

Healthy Tip Saturday: Hire a Patient Advocate for your loved one when needed.

Navigating through our healthcare system can be very scary at times, especially if your loved one is hospitalized.

In addition to my Health and Wellness Coaching business, I also provide a service for families who have a loved one hospitalized. In those situations, I help a patient navigate the healthcare system and make sure their needs, rights, and preferences are understood and respected.

Think of me as a bridge between the patient and the often-complicated medical world.

What a patient advocate does:

I can help with things like:

* Understanding medical information (diagnoses, lab results, treatment options)
* Communicating with healthcare providers so the patient’s concerns are clearly heard
* Attend medical meetings within the hospital to ensure the best care
* Assist patients and their family in making medical decisions that are truly understood

As an example, I once had a patient whose family members lived out of state. Their father was hospitalized after a fall. He needed surgery and experienced complications post operatively that landed him in the ICU with sepsis. Since his children lived far away, I was hired as his patient advocate.

I followed his case as he transferred in and out of many different areas, including an emergency transfer to Strong for a week where I was able to communicate with staff there and report back to the family.

The goal is to improve patient outcomes and relieve family members of constant stressful worry.

If you ever find a need for this service, send me a message and I would be happy to discuss my fees and availability.