Nourishing Gurus

Nourishing Gurus Our unique, holistic approach encompasses not only wholesome energizing foods but powerful habit, lifestyle and mindset shifts.
(3)

We are Jane Schwartz, RD, and Stephanie Goodman, CNC - two nutritionists with over 40 years of combined experience specializing in helping women over 50 reverse prediabetes - through food and lifestyle changes that actually work at this stage of life. Join our Facebook Group, where you can get insider tips, recipes, and cutting edge nutrition advices to keep you vibrant, energized, and healthy at 50 and beyond!

06/05/2026

Berries are one of the first foods women reach for when they’re told they have prediabetes.

Low sugar (compared to other fruits). High in antioxidants. Fiber-rich.

They seem like the perfect “safe” fruit.

But here’s what most women aren’t told:

1. Berries paired with the wrong foods can still spike blood sugar
Yes, they’re lower in sugar than other fruits - but berries on top of granola, mixed into a fruit-heavy smoothie, or with just oatmeal (no protein) can still cause a blood sugar rise. The key is pairing them with enough protein and fat - not just more carbs.

2. Not all berries are equal
Strawberries and raspberries are lower in carbs than blueberries and blackberries. And wild blueberries are even better than regular blueberries - lower in sugar, higher in fiber, and more nutrient-dense.

Carbs per cup:

Strawberries: 12g
Raspberries: 15g
Blackberries: 14g
Wild blueberries: 18g
Regular blueberries: 21g

3. Frozen berries work just as well (sometimes better)
Frozen berries are picked at peak ripeness, often have more antioxidants, and are way more affordable. Wild blueberries are almost always sold frozen - and they’re one of the best choices for blood sugar.

4. Berries work best as a TOPPING, not the main event
Use them as a topping on Greek yogurt, cottage cheese, or upgraded oatmeal - where they’re balanced with protein and fat, not sitting on top of more carbs.

5. The fiber in berries helps, but it’s not enough on its own
Berries do have fiber (raspberries have 8g per cup, wild blueberries have 6g), which is great - but that fiber works best when paired with protein and fat to truly stabilize blood sugar.

Examples:
❌ Berries on granola (carbs on carbs) → blood sugar rises
✅ Berries on full-fat Greek yogurt with nuts → stable

If you’ve been eating berries thinking they’re automatically “safe” for blood sugar, the pairing matters more than you realize.

Our Better Blood Sugar Breakfast Bundle shows you the simple formula for balancing protein, fat, and fiber at breakfast - plus 50 recipes so you can stop guessing and start your day with confidence.

Comment STARTSTRONG for the details. 🌞

Most of it you’ve probably heard. And most of it doesn’t work. ❌✅The good news? There’s a better way - one that doesn’t ...
06/04/2026

Most of it you’ve probably heard. And most of it doesn’t work. ❌

✅The good news? There’s a better way - one that doesn’t require restriction, deprivation, or extreme measures.

It’s about understanding what your body actually needs and building from there.

Swipe through to see which “rules” you can forget about.

👉Ready to learn the complete roadmap to actually reverse prediabetes?

Comment WAITLIST to be the first to know when our Reverse Prediabetes After 50 program opens 🌞

06/03/2026

What matters most for blood sugar is what you ADD to the bowl of oatmeal.

Hey - if you want simple guidance for improving blood sugar check out our Better Blood Sugar Breakfast Bundle! Comment STARTSTRONG and we’ll send details (price going up soon).

➡️Here’s why our oatmeal version works better:

Oats are mostly carbohydrate, so when they’re eaten alone - even with fruit - blood sugar can rise quickly and hunger often shows up again by mid-morning.

That’s why we started building oatmeal differently.Adding egg while it cooks boosts protein without changing the flavor much.

Chia adds fiber and healthy fat.

Nuts slow digestion and help with staying power.Blueberries add plant compounds and natural sweetness.

And yes - even a small drizzle (1/2 tsp) of maple syrup can fit when the meal is balanced.

📌Because once protein, fat, and fiber are there, your body responds very differently.Another easy upgrade:

For an extra protein boost, add a dollop of cottage cheese or Greek yogurt, OR prep with organic soy milk instead of water or almond milk and you add about 10 extra grams of protein without much effort.

That simple shift can mean:
➡️Less hunger by 10:30More steady energyFewer cravings laterAnd - better blood sugar!

Because you built it in a way that works better for blood sugar after 50.

That’s exactly why we created our Better Blood Sugar Breakfast Bundle - simple guidance (plus 50 breakfasts) designed to help women with prediabetes eat in a way that actually works.

Comment STARTSTRONG for details 🌞

06/02/2026

Grazing all day to keep blood sugar steady feels like the responsible thing to do with prediabetes.

Small meals every 2 hours. Always having a snack nearby. Never letting yourself get too hungry.

But here’s what most women aren’t told:

Constant eating keeps insulin elevated all day long.
Every time you eat, your body releases insulin. If you’re eating every 2 hours, insulin never gets a break, and over time that pattern can actually worsen insulin resistance, not improve it.

Your body needs time between meals to bring insulin back down.
That’s when real blood sugar regulation happens.

The goal isn’t to eat less. It’s to build meals substantial enough that you don’t need to snack every 2 hours in the first place.

When breakfast has 25-30g of protein, healthy fat, and fiber, most women find they’re genuinely satisfied for 4-5 hours. No grazing. No constant snacking. No insulin roller coaster.

The fix isn’t eating more often. It’s eating better at each meal, starting with breakfast.

✔️ Aim for 3 satisfying meals built around protein, fat, and fiber
✔️ Allow 4-5 hours between meals when possible
✔️ If you need a snack after 3 hours, pair protein and fat, never carbs alone

💡 Comment STARTSTRONG 🌞 for details on the Better Blood Sugar Breakfast Bundle. We’ll show you how to build a sustainable blood sugar friendly breakfast along with 50 done for you recipes built specifically for women with prediabetes.

06/01/2026

Nut butter seems like the perfect protein-rich food for blood sugar - peanut butter, almond butter, cashew butter.

But here’s what most women aren’t told:
But first - if you want the complete formula for building breakfasts that actually work, comment STARTSTRONG for the Better Blood Sugar Breakfast Bundle. 50 recipes, simple formula, real food. Now, back to nut butter...

1. Nut butters have very little protein - 2 tablespoons of peanut butter or almond butter has about 6–8g of protein. That’s not enough to stabilize blood sugar or keep you satisfied if you’re using it as your main protein source at a meal.

2. They’re calorie-dense and easy to overeat - 2 tablespoons (the serving size) is about 180–200 calories. But it’s easy to overeat without realizing it. That’s 300–400 calories so just be careful with portions.

3. Not all nut butters are created equal
Natural nut butters (just nuts, maybe salt) are great. But many brands add sugar, palm oil, or hydrogenated oils. Always check the ingredient list - it should be short. Just the nut or seed and maybe some salt.

4. Nut butters work best as a SIDE, not the main event
Think of nut butter as a topping or addition - not your primary protein. It’s great paired with Greek yogurt, on toast with a side of eggs, or as a snack with sliced apples. It can’t carry a whole meal on its own.

The bottom line:
Nut butter can be part of a blood sugar-friendly breakfast - just not as the only protein source. Pair it with eggs, yogurt, or cheese. And measure your portions.

Want the full breakdown and 50 recipes that show you exactly how to use nut butter (and everything else) the right way?
Comment STARTSTRONG for the Better Blood Sugar Breakfast Bundle 🌞

05/31/2026

It costs nothing and takes just 10 minutes.

✔️Walk after you eat breakfast.🚶‍♀️

That’s it. But here’s why it works:

When you eat, glucose rises in your bloodstream. Your muscles are one of the main places that glucose needs to go.

Walking activates your muscles and essentially opens the door for glucose to move out of your bloodstream and into your muscle tissue - where it belongs.

The result?

A lower, steadier blood sugar response after your meal.

Less spiking. Less crashing. Less of the mid morning hunger and cravings that make prediabetes harder to manage.

Studies show that even a 10 minute walk after eating can significantly reduce post meal blood sugar spikes.

For women with prediabetes that kind of consistent daily shift adds up - in your energy, your cravings, and over time in your numbers.

You don’t have to walk fast. You don’t have to go far. Around the block, up and down your street, even around your house counts.

Just move within 30 minutes of finishing breakfast.

💡 Reversing prediabetes isn’t just about what you cut out.

It’s about the small consistent habits that add up over time. Breakfast is the best place to start building them.

Comment STARTSTRONG 🌞 for details on the Better Blood Sugar Breakfast Bundle - 50 recipes and real guidance for women with prediabetes, for less than a couple of Starbucks runs.

05/30/2026

When most women are told they have prediabetes, the first thing they hear is what they CAN'T eat.
No sugar. No carbs. No bread. No fruit.

But here's what we'd do differently:

We'd focus on what we CAN eat - and keep eating the foods that actually support blood sugar.

Here are the 5 foods we'd prioritize:
1. Whole eggs (with the yolk)
Protein, healthy fats, nutrients. Keep you full for hours. Zero impact on blood sugar.

2. Full-fat Greek yogurt
High protein, probiotics, satisfying. Pair with nuts, seeds, and berries.

3. Avocado
Healthy fats and fiber. Slows digestion and prevents blood sugar spikes.

4. Berries (especially wild blueberries)
Lower sugar, high fiber. Paired with protein and fat, they're one of the best fruit choices.

5. Nuts and seeds
Protein, healthy fats, fiber. Perfect for topping meals or eating as a snack.

Why these 5?
They all have protein, fat, or fiber (or all three) - the exact combination that stabilizes blood sugar.

They're not diet foods. They're nourishing, satisfying, and enjoyable.

The biggest mistake we see women make?

Focusing only on what to avoid instead of what to prioritize.

When you focus on adding in the right foods and building meals around them, the foods that don't serve you naturally fall away.

Not because you're restricting, but because you're satisfied.

Want to learn how to build complete meals around foods like these? Start with breakfast.

Our Better Blood Sugar Breakfast Bundle walks you through exactly how to do this - with the formula and 50 recipes that make it easy.

Comment STARTSTRONG for the details. 🌞

No more starting the day on a blood sugar rollercoaster. 🎢When you anchor your morning with the right balance of protein...
05/29/2026

No more starting the day on a blood sugar rollercoaster. 🎢

When you anchor your morning with the right balance of protein, fiber, and healthy fat, you stop hunger and cravings before they even start.

Want to take the guesswork out of your mornings?

We created the Better Blood Sugar Breakfast Bundle to show you exactly how to build it - complete with 50 easy, delicious recipes to get you started.

Comment STARTSTRONG and we'll send the details straight to your inbox! 🌞

05/28/2026

It seems like the perfect swap when you're managing blood sugar.
Zero calories. Zero sugar. Zero guilt.

But here's what most women aren't told:

1. "Zero sugar" doesn't mean zero impact on blood sugar
Artificial sweeteners like sucralose, aspartame, and acesulfame potassium may still affect cravings, appetite, gut health, or blood sugar responses in some people -especially with insulin resistance.

2. They may negatively affect your gut bacteria
Studies show they can disrupt the balance of good bacteria in your gut - and your gut health directly impacts blood sugar regulation, inflammation, and cravings.

3. They don't help you break the sugar habit
If you're trying to reduce your reliance on sweet flavors, ‘sugar-free’ foods can keep you hooked on sweetness. You're still training your palate to crave that taste.

4. Many “sugar-free” products are still highly processed, low in protein and fiber, and not very satisfying - which can leave you hungry again soon after eating.

If you rely heavily on zero-sugar products, it could be a good time to re-evaluate.

We focus heavily on building balanced meals first.

A blood sugar friendly breakfast with enough protein, fiber, and healthy fat often helps women feel more stable, full, and in control of cravings throughout the rest of the day.

It is one of the biggest reasons we created our Breakfast Bundle - 50 balanced breakfasts designed to help support steadier blood sugar, fewer cravings, and more energy after 50.

Comment STARTSTRONG for the details 🌞

05/27/2026

We wouldn't panic. We wouldn't go on a restrictive diet. And we definitely wouldn't follow the outdated advice most women are still getting.

1. We wouldn't cut out all carbs
Eliminating bread, fruit, oats, and potatoes completely isn't sustainable - and it's not necessary. We'd learn how to use carbs strategically instead of avoiding them.

2. We wouldn't skip breakfast
Skipping meals to save calories or trying intermittent fasting could destabilize our blood sugar all day. We'd eat a high-protein balanced breakfast every single morning.

3. We wouldn't rely on "sugar-free" products
Sugar-free cookies, candy, and protein bars are loaded with sugar alcohols and artificial sweeteners that can still mess with blood sugar and cravings. We'd eat real food instead.

4. We wouldn't eat "light" or low-fat everything
Nonfat yogurt, egg whites, low-calorie meals - they leave you hungry and don't stabilize blood sugar. We'd eat full-fat, satisfying foods that actually keep us full.

5. We wouldn't obsess over perfection
One "bad" meal doesn't ruin everything. We'd focus on consistency, not perfection. Get it right most of the time, and your body responds.

6. We wouldn't wait to "start Monday"
There's no perfect time to start. We'd fix breakfast first - today - and build from there.

7. We wouldn't do it alone
We'd get support, education, and a clear plan instead of trying to figure it all out by ourselves.

Having the right strategy is key.

We always recommend starting with breakfast. That's the first step - and it's exactly what the Better Blood Sugar Breakfast Bundle is built for.

Comment STARTSTRONG 🌞 for the details.

Address

601 Ewing Street
Princeton, NJ
08540

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Friday 9am - 5pm

Website

Alerts

Be the first to know and let us send you an email when Nourishing Gurus posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category