Balanced Blood Sugar, Better Health: The Power of a High Protein Diet

/
Balanced Blood Sugar, Better Health: The Power of a High Protein Diet

Longevity, health and weight loss - these are definitely 3 of the biggest topics we cover with guests at the retreat. If you’re reading this, you would probably agree that in the world of health and weight loss, trends come and go. When it comes to health, one thing remains constant: balanced blood sugar is a non-negotiable when it comes to feeling good, living long, and maintaining a healthy weight. Whether your goals are fat loss, more stable energy, improved focus, or long-term wellness, how your body manages blood sugar will influence all of it.

Read More

GLP-1 Friendly Dinners Made Simple

/
GLP-1 Friendly Dinners Made Simple

If you’re on a GLP-1  medication for weight loss or blood sugar support – like Ozempic, Wegovy, or Mounjaro – your approach to food may need to shift. These medications work by slowing digestion, supporting insulin regulation, and reducing appetite, which means that how and what you eat can play a major role in your results, your comfort, and your long-term success. GLP–1 friendly meals are different from your standard diet approach. Instead of focusing on restriction or quick fixes, they prioritize how your body feels and functions on the medication. These meals typically share a few important characteristics:

Read More

The Truth About Protein: What You Need to Know For Fat Loss, Energy and Cravings

/
The Truth About Protein: What You Need to Know For Fat Loss, Energy and Cravings

Protein, protein, protein! Is it us or is protein at the forefront of all of the health and wellness website and content creators? With ALL of the information, it’s hard to decipher exactly what’s important and what’s right for you. We’re breaking down protein, why it’s important, how much you really need and where to get it from in this blog post. And hopefully, we’re clearing up some confusion and providing more structure along the way.

Read More

3 Mediterranean Diet Desserts

/
3 Mediterranean Diet Desserts

Who doesn’t want dessert? Any nutrition plan or lifestyle is best rooted in balance. With balance comes a mix of some of the nutrition you need and some of the food items that you actually like. When you think of the Mediterranean Diet, you probably picture vibrant salads, fresh seafood, and heart-healthy olive oil — but what about dessert? Good news: you don’t have to give up sweets to eat well. In fact, the Mediterranean approach to dessert is all about balance, simplicity, and naturally sweet ingredients.

Read More

GLP-1 + Blood Sugar Management: Why It Matters and 3 Simple Strategies That Work

/
GLP-1 + Blood Sugar Management: Why It Matters and 3 Simple Strategies That Work

If you're taking a GLP-1 medication for weight loss or health, managing your blood sugar may not have been top of mind — but it should be.

GLP-1s like semaglutide and tirzepatide work in part by modifying how your body handles glucose. Pairing your medication with simple blood sugar strategies can enhance your results, improve your energy, reduce side effects, and lead to more sustainable progress.

Let’s break down why blood sugar management is so important, the signs of dysregulation, and three simple habits you can start today.

Read More

5 GLP-1 Medication Questions Answered: What to Know Before You Start (or Continue)

/
5 GLP-1 Medication Questions Answered: What to Know Before You Start (or Continue)

The GLP-1 conversation is has come to the forefront of our health coaching clients and our retreat guests at Vita Vie Retreat. GLP-1 medications like Ozempic, Wegovy, and Mounjaro have become popular tools in weight management and metabolic health — but with popularity comes a lot of questions. Whether you’re just starting, considering these meds, or navigating your journey with them, understanding the essentials can help you feel more confident, informed, and empowered.

Read More

Light & Lean: High-Protein Summer Salads to Fuel Your Body & Support Weight Loss

/
Light & Lean: High-Protein Summer Salads to Fuel Your Body & Support Weight Loss

There’s something about summer that invites a lighter way of living — sun-filled days, fresh meals, movement that feels energizing rather than exhausting. And when it comes to eating well and feeling your best, summer is the perfect time to simplify your plate without sacrificing nourishment.

Read More

Plant-Based Protein Sources That Will Keep You Full (No Tofu Required)

/
Plant-Based Protein Sources That Will Keep You Full (No Tofu Required)

When people first consider a plant-based lifestyle, one of the most common concerns is: “How will I get enough protein?”

It’s a fair question — and unfortunately, one surrounded by a lot of myths and misinformation. Many assume that plant-based eaters rely solely on tofu or processed meat alternatives, but the truth is: there’s a wide world of satisfying, protein-rich plant foods that are nutrient-dense, versatile, and absolutely delicious.

If you're curious about plant-based protein (and want to feel full and energized without relying on tofu), this post is for you. Let’s bust some myths, explore your options, and equip you with tools to thrive on a plant-based plan.

Read More