A Functional Approach to Better Nutrition: It’s NOT About “eating less”!


April, 2022

Want to have better health?

Right in your kitchen is a great place to start!

Improving what and how you eat has a HUGE impact on how you look, feel and function.

Nutrition is a big component of Functional Medicine and within my personalized protocols for my patients.

Getting in the kitchen and cooking does not have to be complicated or scary! Myself and our nutritionist Allison work with our patients to make healthy eating sustainable and enjoyable!

First Places to Start:

Do a kitchen clean out & throwing away all the crap and trigger foods!

Start drinking more water (carry a bottle around with you!)

Pick a day and time frame that you can create a weekly menu plan

Have fun! Involve your family, turn on some music, find some new recipes etc!

Image of a woman exercising at home on a yoga mat

Next Step: Create a Balanced Plate!

Do you ever eat a meal or snack, only to feel hungry, lethargic shortly after?

Do you get hangry and major cravings?

Do you get tired in the afternoon and have to rely on caffeine?

These are all signs of a blood sugar imbalance!

Why pay attention to blood sugar? 

Blood sugar will affect: energy, mood, focus, metabolism, weight and hormones.

If you have chronic health conditions, autoimmune conditions, hormone imbalances or more, then balancing your blood sugar is CRUCIAL to achieving better health.

Signs of a Blood Sugar Imbalance

• Feeling hungry (all the time) even after you’ve just eaten

• Cravings & hyperfocused on food

• Low energy and fatigue, before and/or after meals

• Big spikes and drops in energy during the day

• Trouble with focus and mental clarity

• Mood swings, feeling “hangry” if you do not eat

• Weight gain or trouble losing weight

• Feeling of weakness, lightheadedness or dizziness

The goal with blood sugar is to keep your levels steady & minimize big spikes or drops as much as possible.  Every time you eat something, blood sugar rises. When eating foods made up of carbohydrates, then your blood sugar will rise even higher and more rapidly (depending on what it is). Raising your blood sugar isn’t bad in itself, but you want to avoid spiking your sugar too high, as it can make you feel bad and lead to a “crash” later on.

There are many factors that affect your blood sugar, but a major one is WHAT and HOW MUCH you eat.

You might be eating all healthy whole foods, but what if it is the wrong amount or portions?

Here is our Formula for PLANNING A HEALTHY PLATE to be satisfied, have steady energy and focus all day long!

Image of a woman exercising at home on a yoga mat
Image of a woman exercising at home on a yoga mat

Plan for 25% of your plate as lean quality protein and at least 50% vegetables. Yes, most of your food should be a veggie!

Utilize healthy fats as a “condiment”.

Add complex carbs given your specific goals and physiology.

TIP: Pick your veggie and protein first and then plan the rest accordingly.


Eggs scrambled with veggies and avocado

Large green salad with chicken breast and balsamic vinegar and olive oil

Salmon with rice and veggies

Ground turkey and sweet potato & veggie “scramble”with a drizzle of tahini

Berries with walnuts

Raw veggies with hummus or guacamole 

Try this out for your next few meals this week and you’ll feel the difference!

To schedule a complimentary consult with me, please contact us at kerry@whisper-health.com or follow the link to our contact form!