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Move gently and stay in a comfortable range. Stop if anything hurts sharply or you feel dizzy, and check with your doctor if you have an injury or a health condition.
Energize Your Health
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Keep it green.
My plate from my coach
Type in the numbers from your coach. The hand portions show roughly what each amount looks like on your plate, meal by meal. They are estimates to help you learn, not targets to hit exactly.
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cups
cups
oz
cal
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Calories are optional. Only fill these in if your coach gave you numbers.
Your check-ins are saved on this device only. Nothing here is a score or a grade.
Movement is not a punishment and not a class you have to attend. A walk or ten minutes of stretching can be exactly what a stiff morning, a long day of sitting or a restless mind needs.
Short, simple lessons on food, habits and listening to your body. Read one when you have a few minutes.
0 of 7 lessons read
1. Bioindividuality: your body is your ownRead
What it means
Bioindividuality is the idea that there is no single perfect way to eat or live. What nourishes one person can leave another tired or bloated. A few things shape how you respond:
- Gut health: how your body breaks down certain foods.
- Genetics and background: what your family line tends to handle well.
- Stress and environment: high stress can change digestion.
- Life stage: your body needs different fuel at 25 than at 55.
That is why a friend's miracle diet may leave you exhausted, or why a food that is great for one person gives someone else cramps. Both reactions are valid. So if someone else seems to get results you are not getting, it is not a sign you are failing. Their plan fits their body.
From rules to clues
Try acting like a curious scientist. Instead of asking "Is this food good or bad?", ask "How do I feel one to two hours after I eat this?"
- Energized, clear-headed and satisfied?
- Or heavy, sluggish, bloated or foggy?
Your body is always giving you feedback. Health is not about finding the right trend. It is about learning your own signals and giving your body what it needs today.
If a food causes strong or worrying symptoms, check in with your doctor.
Try it today. At one meal, notice how you feel an hour or two later. Jot it in your notes on the Today tab.
2. Crowd out, don't cut outRead
Willpower is a weak tool for saying no. A better plan is to add so much that is good for you that there is less room for the rest.
- Food: Instead of "I can't have chips," start with a big glass of water, an apple and a handful of almonds. You may find you want fewer chips, or only a small handful.
- Evenings: Instead of "stop scrolling before bed," add a calming 20-minute routine like reading, chamomile tea or light stretching.
Cutting things out can feel like scarcity and bring on cravings. Adding things keeps the focus on abundance, which is easier to keep up.
Try it today. Ask yourself, "What can I add today?" Water, a vegetable or something that brings you joy all count.
3. The scale is a teacher, not a bossRead
Weighing and measuring is useful for a short time. It trains your eye. Once your eye is trained, you don't need to keep doing it.
- For one week, weigh or measure the foods you eat most.
- Put the food in your hand or on your plate and look at it. Remember what that amount looks like.
- After the week, go by sight. Check again once a month if you like.
Try it today. Measure your usual breakfast once, then look at it on the plate for a full minute.
4. Your hand is a built-in measuring toolRead
Palm: proteinAbout 3 to 4 oz of cooked chicken, fish or lean meat. Thickness and width of your palm.
Fist: vegetablesAbout one cup of vegetables or salad greens.
Cupped hand: carbsAbout half a cup of cooked rice, oats, beans or potato.
Thumb: fatsAbout 2 teaspoons of oil, or a tablespoon of nut butter.
These are starting points. Hands vary, and that is fine, because your own hand scales with your own body. Your coach will tell you how many of each to aim for at a meal.
Try it today. At one meal, compare your plate to your palm, fist, cupped hand and thumb. Fill in "My plate from my coach" on the Today tab.
5. Build a plate in four movesRead
- Start with protein.
- Add color: vegetables or fruit.
- Add a carb you enjoy, like rice, potatoes, oats or bread.
- Finish with a little fat for flavor, like olive oil, avocado or nuts.
This works at home, at a restaurant, at a party and in a hurry. The pattern stays the same even when the food changes.
Try it today. Build one meal using the four moves, then notice how long it keeps you going.
6. Notice hunger and fullnessRead
Your body gives you information all day. You don't need a number for it. Three simple check points work well:
- Before you eat: Am I physically hungry, or bored, tired or stressed?
- Halfway through: Pause. How does the food taste? Do I still want it?
- When you finish: Comfortably satisfied is the target. Not stuffed, not still hungry.
Try it today. At one meal, put your fork down halfway and take three slow breaths.
7. Good enough is the goalRead
Habits are built by what you do most of the time, not by perfect days. Hitting most of your boxes most days is a strong week. A missed day does not undo anything.
If you catch yourself chasing a perfect number or feeling guilty after a meal, that is a sign to simplify, not to try harder. Talk with your coach about it.
Try it today. Check only the boxes that were true. Leave the rest empty without comment.
Notes from your coach on food, strength and keeping it simple.
Why I don't want you weighing food forever
Tools are for learning. Then you get to put them down.
Read the post
A food scale can be a great teacher. In the first weeks, it shows you what a serving really looks like, and many people are surprised by what they find.
The trouble starts when the scale becomes a rule. You can't take it to a friend's birthday, a restaurant or a trip. If your plan only works when everything is measured, it won't hold up in real life.
So the goal is to learn from the scale, then graduate. Measure for a week. Look closely. Then trust your hands and your eyes, and check yourself now and then.
You are not giving up accuracy. You are building a skill you can use for the rest of your life.
A plate that supports strength after 50
Protein, color and one extra walk go a long way.
Read the post
Many women find that what worked at 35 needs a tune-up in midlife. Muscle is worth protecting, and food is one of the ways we do that.
Start each meal with a protein you like. Add vegetables or fruit for color and fiber. Then fill in with carbs and a little fat for energy and flavor.
Pair that with strength training a couple of times a week and some daily walking. You don't need a complicated plan. You need a repeatable one.
If you have health conditions or take medications, check with your doctor before changing how you eat or exercise.
What to do after a day that went sideways
The next meal is the only one you can change.
Read the post
Everyone has them. A rough day at work, a big dinner, a skipped workout. What matters is what happens next.
Don't punish yourself and don't try to make up for it by skipping meals. Drink some water, eat your next meal the way you normally would, and open the app.
Check the boxes that were true today and leave the others. Showing up is the habit. The rest will follow.
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Food, sleep and movement come first. Supplements are optional extras, and what suits one person may not suit another.
Coach's picks
Picks are coming soon
Your coach will share the supplements she uses and trusts here, with why she takes them, how, and where to get them.
Supplements are optional and are not a substitute for food, sleep or movement. Check with your doctor before starting anything new, especially if you take medications.