Nourishing Gurus

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

06/19/2026

Most women with prediabetes are confused about fruit.🍇🍓🍒

‼️“Should I avoid it?” “How much is okay?” “Is it really safe?” “Won’t the sugar spike my blood sugar?”

The answer?

✅It depends on how you eat it.

You don’t have to give up fruit. But you do need to understand what your body actually needs to keep blood sugar stable when you eat it.

📌Here’s what matters:

1. Not all fruits are equal
Tropical fruits like mango, pineapple, and bananas run higher carb per serving. A cup of mango has twice the carbs as a cup of raspberries. Also, whole fruit is much better than juice or dried fruit (which concentrates the sugar).

2. Portion size matters
A small handful of grapes is very different from a big bowl. Stick to ½-1 cup, not multiple cups.

3. Fruit alone will spike your blood sugar
An apple by itself? Blood sugar rises faster. An apple with almond butter and cheese? Stable. The fiber helps, but it’s not enough alone.

4. The real secret? Pairing
Fruit works best when paired with protein and fat. Berries with Greek yogurt and nuts. Melon with cottage cheese. Apple with cheese and almonds.

5. Timing matters
Earlier in the day gives you an edge as it’s when your body is more insulin-sensitive (better able to handle glucose)

When you do it right, fruit is a delicious part of stable blood sugar.

👉Want to learn how to include fruit, starting with breakfast, to keep blood sugar steady?

Our Better Blood Sugar Breakfast Bundle teaches you how and includes 50 recipes.

Comment STARTSTRONG for the details 🌞

06/18/2026

Most women think prediabetes means saying goodbye to sweets forever.
No candy. No cookies. No ice cream.

So they white-knuckle their way through restriction - until they can’t anymore and binge.

But here’s what most women aren’t told:
You CAN enjoy sweets on occasion with prediabetes. You just have to do it strategically.

1. Sweets after a meal are better than sweets alone
Eating sweets on an empty stomach spikes blood sugar fast. But sweets after a balanced meal (with protein, fat, fiber) slows digestion and minimizes the spike.

2. Pair sweets with protein or fat
If you want something sweet mid-afternoon, adding protein or fat slows how fast sugar hits your bloodstream. So think: a piece of chocolate spread with a 1 tsp of nut butter, a cookie with a few nuts, dried fruit with pumpkin seeds or a piece of cheese.

3. Train your brain to be satisfied with smaller portions
A few bites of something you love can be very satisfying if you eat it nice and slow and enjoy every bite! Your brain gets the satisfaction without the blood sugar spike.

4. Timing matters
Having sweets earlier in the day (like after lunch) is better than after dinner. Your body processes glucose better during the day.

5. Quality matters
Real chocolate is better than “sugar-free” candy loaded with artificial sweeteners. Real food = your body knows how to process it.

The key is balance, not elimination.
When you learn how to build meals with the right formula (protein, fat, fiber), occasional sweets can fit in naturally. You’re not deprived. You’re just intentional.

Want to learn how to enjoy foods you love while stabilizing blood sugar?

Start with breakfast - it makes a huge difference in your blood sugar for the rest of the day.

When breakfast is built right, managing everything else (including sweets) gets so much easier.

Our Better Blood Sugar Breakfast Bundle teaches you exactly how.
Comment STARTSTRONG for the details 🌞

06/17/2026

📌Here’s why we love this hack:

1. Whole food carb - It’s a real potato, not processed bread. Your body knows exactly how to handle it.

2. Resistant starch - Cooked and cooled potatoes develop resistant starch, which has less impact on blood sugar than fresh potatoes. So making a batch and eating the leftovers provides even more benefit!

3. Nutrient-dense - Purple potatoes especially are loaded with antioxidants and minerals. Way more nutrients than white bread.

4. Satisfying - It has substance. It feels like “real food” in a way that some bread substitutes don’t.

5. Blood sugar friendly - Paired with protein and fat (eggs, cheese, avocado), this carb keeps blood sugar stable.

✅How we make it:
Slice a large potato lengthwise into several slices, about 1/4-1/2 inch thick. Bake slices on parchment at 375 F for about 20 minutes until cooked through.

Pop leftovers in the toaster oven until it’s warm and slightly crispy.

📌The takeaway:
You don’t need to give up carbs with prediabetes. You just need to get creative!

👉For details on our Better Blood Sugar Breakfast Bundle with 50 breakfast recipes and clear guidance designed for blood sugar stability, comment MORNING

06/16/2026

Sweet potatoes have a reputation as the “healthy carb” - and women assume they’re automatically safe for prediabetes. 🍠

👉The truth? They can be. But only if you know these 4 things:

**1. Keep portions small**
One medium sweet potato has 20-25g of carbs. That’s significant. Stick to one small sweet potato (about the size of your fist), not a large one.

**2. Keep the skin on**
Most of the fiber is in the skin. Leave it on when you cook/eat them. The fiber slows glucose release and keeps you fuller longer.

**3. Cool them, then reheat**
Leftovers are actually better. When you cool a cooked sweet potato in the fridge, the starches convert to resistant starch - which has less impact on blood sugar and feeds your good gut bacteria.

**4. Eat them last on your plate**
Food order matters for blood sugar response. Eat your protein and veggies first, sweet potato last. This slows how quickly the carbs hit your bloodstream.

✨How to do it right:✨

- Small roasted sweet potato + grilled chicken + roasted broccoli + olive oil
- Cooled sweet potato (from yesterday) + eggs + avocado + salad

📌These same carb-pairing principles are exactly what we teach in our Better Blood Sugar Breakfast Bundle. We even have some recipes that use sweet potatoes!

👉Comment STARTSTRONG for the details 🌞

06/15/2026

Most women with prediabetes think snacking is the answer to managing blood sugar.❌

Keep your energy up. Keep hunger at bay. Eat small, frequent meals throughout the day.

It sounds logical.

👉But for women with prediabetes, constant snacking might actually be making blood sugar harder to manage.

📌Here’s why:
Every time you eat, your insulin rises to clear glucose from your blood.

If you’re snacking every 1-2 hours, your insulin is constantly elevated - and it never gets a chance to actually drop. Over time, this makes insulin resistance worse, not better.

📌The “healthy” snack trap:
Even “good” snacks spike blood sugar if they’re not paired right. Granola. Fruit alone. Crackers. Trail mix. Rice cakes.

A spike and crash can leave you hungry an hour later - so you snack again. It’s a cycle that keeps glucose elevated all day.

✅What actually works:
Eat structured meals spaced 3-4 hours apart - built with protein, healthy fat, and fiber. Have one planned balanced snack mid afternoon when there is too long a gap (over 4 hours) between meals.

When breakfast, lunch, and dinner are substantial enough (25-30g protein minimum), you’re actually satisfied. Your blood sugar stays stable. Your insulin gets a break.

👉Our Better Blood Sugar Breakfast Bundle is the perfect way to get your day started with guidance and includes 50 recipes built for satiety and blood sugar stability.

Comment STARTSTRONG for the details 🌞

Stop the hunger-craving cycle. ❌Comment BREAKFAST to get started 🌞
06/14/2026

Stop the hunger-craving cycle. ❌

Comment BREAKFAST to get started 🌞

06/13/2026

Coffee is a morning ritual for most women. ☕️

❌But if you’re drinking it on an empty stomach, you might be spiking your blood sugar before breakfast even happens.

👉Here’s why:
Cortisol wakes you up in the morning - and it also raises blood sugar.

Coffee raises cortisol too. So when you drink coffee on an empty stomach, you’re essentially creating a double spike: cortisol from waking up + cortisol from the coffee itself.

Your blood sugar rises, then crashes fast - and suddenly you’re hungry and craving something sweet before 10am.

✔️What helps instead:
Option 1 (Best): Have your coffee WITH or AFTER breakfast rather than before it.
A balanced breakfast (protein, fat, fiber) buffers the cortisol spike and keeps blood sugar steady.

Option 2 (If you can’t wait): Add something to your coffee before eating breakfast.
1/2-1 TBSP of butter, ghee, MCT oil, or a scoop of collagen softens the cortisol spike and stabilizes blood sugar until you eat a full meal.

Option 3 (Quick fix): Add a splash of full-fat cream or milk.
Not ideal, but better than black coffee on an empty stomach.

📌The takeaway:
It’s not about giving up coffee. It’s about timing and what you add to it.

Want to learn the breakfast formula that works WITH your morning coffee routine?

✨Our Better Blood Sugar Breakfast Bundle teaches you exactly how to build breakfasts that pair perfectly with coffee - plus 50 recipes to make it easy.

👉Comment STARTSTRONG for the details 🌞

06/12/2026

Smoothies can absolutely support better blood sugar - BUT most women are building them in a way that sends glucose up fast and leaves them hungry an hour later.

But first - if you’re looking for practical guidance on eating for blood sugar after 50, comment STARTSTRONG 🌞

and we’ll send you details about our Better Blood Sugar Breakfast Bundle.

Here’s the combo we see most often:
Fruit + almond milk + juice + a little protein powder.

Seems healthy, but without enough protein, fat, and fiber, digestion happens quickly and blood sugar rises fast.

That’s why so many women feel hungry by 10:30, reach for coffee or something sweet, and have low energy by mid-morning - even after what felt like a healthy breakfast.

It’s not that smoothies are bad. After 50 they just need to be built differently.

What actually works:
✔ 25–30g protein (Greek yogurt, protein powder, pea protein+collagen)
✔ Healthy fat (nut butter, chia, flax, h**p seeds)
✔ Fiber to slow digestion and keep you satisfied

One small shift that helps even more?

Eat it as a smoothie bowl.

Less liquid, eaten with a spoon - it slows you down and makes a real difference in how your blood sugar responds.

So it’s not about ditching smoothies. It’s about building them differently.

That’s why we created the Better Blood Sugar Breakfast Bundle - where we give real guidance on exactly how to build a blood sugar balancing breakfast, plus 50 done for you breakfasts that put it all into practice.

Comment STARTSTRONG for details 🌞

Breakfast can make a big difference in how you feel the rest of the day.For women with prediabetes, the goal is not just...
06/11/2026

Breakfast can make a big difference in how you feel the rest of the day.

For women with prediabetes, the goal is not just “healthy”…it’s balanced, filling, and blood-sugar supportive.

Small changes can help you feel more steady, satisfied, and in control.

Comment STARTSTRONG for the Better Blood Sugar Breakfast Bundle. 🌞 Perfect for women over 50 with prediabetes or those who are tired of fighting cravings and mid-morning crashes.

06/10/2026

Most women with prediabetes are taught to focus on one thing:

❌Avoid sugar.❌

And while sugar matters, blood sugar support is not only about restriction.

✅Your gut health can affect cravings, inflammation, digestion, and how your body responds to food. That is why fermented foods like kefir can be a helpful addition.

Lately, one of our favorite blood sugar-friendly additions has been a wild blueberry kefir drink.

📌But here is the important part:

👉Kefir is not a magic fix.
👉Blueberries are not a magic fix.
👉No single “superfood” is going to carry the whole meal.

📌A blood sugar-friendly breakfast is about the full structure of the meal.

-Protein
-Healthy fat
-Fiber
-Enough food
-Real food additions that support your body

✔️That is why breakfast is one of the easiest places to start. It helps set the tone for your blood sugar, cravings, and energy for the rest of the day.

We created a free guide to help you start there:

✨5 Breakfast Habits That Make Prediabetes Harder to Reverse After 50
and what to do instead

👉Comment HABITS and we’ll send it to you.

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