Live the Real-Food Lifestyle

Tried and true recipes, alternative great-tasting ingredients, and the latest info to help throughout your health journey.

Delicious recipes that are plant-powered, gluten-free, refined sugar-free, dairy-free as well as low glycemic. Serving up a real food lifestyle of vegetables and fruits, healthy fats, and high-quality meat and fish in easy to achieve bite-sized pieces.

Plant-Powered

Gluten-Free

Refined Sugar-Free

Dairy-Free

Our Latest Recipes

keto marshmallow in a mug of hot cocoa

Keto Marshmallows

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keto french onion soup- low carb and blood sugar friendly

French Onion Soup- low carb and blood sugar friendly!

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keto caramel syrup

Keto Caramel Syrup

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flourless chocolate brownies (gf, keto) on a plate

Flourless Chocolate Brownies (gluten free, keto)

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cherry frozen yogurt low carb no churn

Cherry Frozen Yogurt

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Hi. I'm Beth Bollinger...

I am so glad you are here! I am an Integrative Health Practitioner, Certified Holistic Nutritionist, mama of 4 and passionate about healthy cooking, metabolism and blood sugar balance.

Being healthy doesn’t have to be complicated and I am here to help you achieve health without diet culture dogma. I love reading and sharing the most current nutrition science and teaching about real food and alternative ingredients. I truly believe that healthy food should taste amazing!

Diet is bio-individual and I love to educate and empower my clients to make healthy, sustainable, lasting choices. Having someone to guide you can make all the difference.

Find out how to work with me here. I look forward to connecting with you!

Beth

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Recipes

Delicious, plant-powered, gluten-free, refined sugar-free, dairy-free as well as low glycemic.

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The Ultimate Smoothie Guide + BONUS: 8 Recipes We Love

Follow me on instagram for access to my latest recipes

nestwellness_

🍎I’ll teach you to eat for blood sugar balance + metabolic health + healthy aging
Nutritionist + Integrative Health gf df rsf
@levels start here ⬇️

COMFORT FOODS FOR BLOOD SUGAR BALANCE + METABOLIC

COMFORT FOODS FOR BLOOD SUGAR BALANCE + METABOLIC HEALTH

👨🏼‍🍳knowing what ingredient swaps to make to ensure our favorites are good for us and good for our blood sugar is where my experience and kitchen experiments can benefit you!⁠

⭐️I love taking family favorites and dishes that are not traditionally blood sugar friendly and, with a couple of simple swaps, making them healthier, good for you, and blood sugar friendly⁠

These 13 recipes are examples of COMFORT FOODS made healthier⁠

➡️Comment COMFORT for recipes links sent to your DMs

🧡Beth⁠
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MY COSTCO FAVORITES FOR METABOLIC HEALTH 🥑Look

🥮MOIST AND SPONGY COFFEE CAKE + CRUMBLE TOPPING

🥮MOIST AND SPONGY COFFEE CAKE + CRUMBLE TOPPING

🎉Debuting Sunday in Substack!

I have not had coffee cake for decades until this week. This one was worth the wait.

This gluten free, grain free, refined sugar free Coffee Cake gives me a level glucose response, meaning it does not spike my blood sugar!

➡️Comment LINK to join the recipe club or head to my linkinbio

🧡Beth
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Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

EASY TIKKA MASALA MEATBALLS 👀Looking for a coz

EASY TIKKA MASALA MEATBALLS

👀Looking for a cozy and delicious dinner idea? Try this recipe!

✨Perfect for those chilly evenings when you want something hearty and comforting

⭐️I have been on a meatball kick lately, and I love that these have 27 grams of protein per serving in one cozy, delicious bowl

➡️Comment RECIPE for this recipe sent right to your DMs, along with my favorite Tikka Masala paste

🧡Beth
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Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

🍲 EASY, ONE POT SAUSAGE + WHITE BEAN SOUP Look

🍲 EASY, ONE POT SAUSAGE + WHITE BEAN SOUP

Looking for a cozy and delicious dinner idea? Try this recipe!

Perfect for those chilly evenings when you want something hearty and comforting

This sausage and white bean soup delivers 28 grams of protein per serving and a whopping 9 grams of fiber in one cozy, delicious bowl

➡️Comment SOUP for this free recipe sent right to your DMs along with the link to my new low carb soup ebook

🧡Beth
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Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

WANT TO BE THE ONE WITH "GOOD GENES"? When someon

WANT TO BE THE ONE WITH "GOOD GENES"?

When someone tells me I am lucky because I have “good genes,” I tell them the truth.

I have the genes for obesity, heart disease, colon cancer, ovarian cancer, and Alzheimer's.

Diet and lifestyle choices play a huge part in gene expression, which is a hopeful message because it gives us choices and something to do about our “bad genes!”

When we modify our habits, we turn on all the “good” genes and turn down the expression of the “bad genes.”

How do you do that?

1. Eat primarily whole, real food: eat the rainbow, avoid refined sugars, refined grains, UPF, incorporate healthy fats, avoid factory-made fats, eat fermented foods
2. Eat 80% of your meals at home: when we have control over the ingredients, processing, and portion size
4. Get morning sunshine: this sets your circadian rhythm for the day and helps your body to produce melatonin for restful sleep at night
5. Don’t drink your calories: save calories for foods that nourish, protect and energize
7. Find stress relief: walk with a friend, meditate, do yoga, go for a bike ride, make time for what you love
8. Don’t smoke
9. Lift weights: Muscle helps us absorb glucose, protects and strengthens our bones, and we age better when we build muscle!
10. Walk 8-10k steps a day: movement matters, and incorporating exercise snacks throughout our day can help us to get our daily steps. Park far away and walk, take the stairs, do air squats, and run up and down the stairs as a break if you have a sedentary job
11. Avoid or limit alcohol
12. Prioritize protein: aim for .75-1 gram of protein per pound of ideal body weight. Too much protein crowds out fiber and raises blood glucose so find your perfect amount
13. Get 30g + of fiber daily: 30 grams is a good place to start, but work your way up even higher if you can. Avocados, basil seeds, raspberries, psyllium husk flakes, apples, broccoli, artichokes, lentils, chickpeas, almonds, chia, and dark chocolate
15. Sleep like your life depends on it: sleep is foundational to good health

➡️follow along for more tips and recipes for metabolic health, healthy aging, and blood sugar balance

🧡Beth

🥧SHEPHERD’S PIE ⭐️Looking for an easy an

🥧SHEPHERD’S PIE

⭐️Looking for an easy and delicious dinner idea? Try this recipe!

🧣Perfect for those chilly evenings when you want something hearty and comforting

✨This easy shepherd’s pie delivers 27 grams of protein per serving, 15 net carbs in one cozy, delicious meal. Making it nutrient dense and blood sugar friendly

🔖Bookmark this recipe to use with those Thanksgiving turkey leftovers!

➡️Comment PIE for this printable recipe sent right to your DMs along with the link to my 30 grams of protein ebook

🧡Beth
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Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

🍤 SEAFOOD PAELLA 🥘Looking for a cozy and de

🍤 SEAFOOD PAELLA

🥘Looking for a cozy and delicious dinner idea? Try this recipe!

🔥Perfect for those chilly evenings when you want something hearty and comforting

⭐️This SEAFOOD PAELLA delivers 31 grams of protein per serving in one cozy, delicious dish

➡️Comment PAELLA for this recipe sent right to your DMs

🧡Beth
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Metabolic Health, Paleo, Refined Sugar Free, Grain Free, Diabetes Friendly Recipes, Sonoma County, Low Sugar Recipes, Real Food Recipes, Whole Food Recipes, Health Coach, Holistic Nutrition, Glucose Friendly, Level Glucose, Recipe Developer, California Foodie, Blood Sugar Friendly, Blood Sugar Balance, Menopause Health

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