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Jan 9 •
Nutrition Coaching at Mind and Body
Hello! My name is Kim Symons, and I am the Practice Manager and Nutrition Coach at Mind and Body Solutions. I am a Certified Nutritional Health Coach through the Institute for Integrative Nutrition and hold a Bachelor’s degree in Health Sciences with an emphasis in Health and Wellness. My role is to help you turn your health recommendations into practical, sustainable changes that work in your everyday life. I work alongside our clinical team to support your individualized care plan, with a strong focus on nutrition, metabolic health, lifestyle habits, and long-term success. Together, we can focus on helping you understand what to eat, why it matters, and how to make it work for your specific needs and goals. Depending on your individual situation, this may include: - Reviewing your current eating habits and identifying areas for improvement - Creating personalized meal plans and food recommendations - Identifying foods that may be contributing to inflammation or unwanted symptoms - Increasing protein and nutrient intake - Improving blood sugar balance - Navigating food sensitivities, dietary restrictions, or other nutritional concerns - Developing realistic strategies for grocery shopping, meal preparation, dining out, and everyday life A large part of nutrition coaching is also education. During our visits, I can help you better understand topics such as blood sugar regulation, protein needs, healthy fats, carbohydrates, meal timing, hydration, inflammation, and how nutrition can support your overall treatment plan. Rather than simply giving you a diet to follow, my goal is to help you understand your choices and build healthy habits you can maintain long-term. I also provide ongoing support and accountability. During follow-up visits, we will review your progress, discuss what is and isn't working, troubleshoot challenges, make realistic adjustments, and continue moving toward your health goals. While even one nutrition coaching session can be beneficial, meaningful and lasting change usually takes time. For this reason, I typically recommend 4–6 visits, depending on your individual needs and goals. Appointments are 45 minutes, $60 per visit, and are generally scheduled about two weeks apart to give you time to implement what we discuss before we meet again.
Pinned
Oct '25 •
Welcome to the Mind and Body Solutions Community!
We’re so excited to have you here. Together, we’ll help you unlock your body’s full potential and create lasting transformation. Our team is dedicated to equipping you with the tools, knowledge, and support you need to thrive—mind, body, and spirit. This community is your space to learn, connect, and grow. Engage with us, share your journey, and ask questions that move you closer to your goals. Remember, you’re not alone on this path—we’re here to help you every step of the way. So jump in, participate, and don’t hesitate to ask anything that will help you achieve your best results! 😊 P.S. Feel free to interact with people, like posts, in order to win points!
Pinned
Oct '25 •
Introduce yourself to the community!
We’d love to get to know you and your journey! 💚 Share a little about yourself—what health goals you’re working toward, what’s been going well in your program, and any insights that could inspire others. You can also tell us about any challenges you’re still facing or areas where you’d like more support. We’re here to listen, guide, and celebrate every step of your progress with you! 🌱
16h •
Why You Should Ditch Sugar In Favor of Honey
First, honey is a whole food and sucrose is not. In other words, sucrose is an isolate - technically only one chemical compound - lifted from a background of hundreds of other components within the whole plant, whereas honey is composed of an equally complex array of compounds, many of which are well-known (including macronutrients and micronutrients, enzymes, probiotics and prebiotics, etc.), others whose role is still completely a mystery. Even the "sugar" in honey, which we might mistakenly equate (due to caloric and nutrient classification equivalencies) to the "sugar" from sugarcane, is a complex mixture of the monosacharrides (one-sugars) glucose and fructose, and at least 25 different oligosaccharides (which are sugars composed of between two to ten monosaccharides linked together), including small amounts of the disacchardide sucrose, as well as trisaccharides (three-sugars) like melezitose and erlose. But the differences between honey and sugar are not simply based on their respective chemical and nutritional compositions, but also the length of time we humans have had to adapt to them as a source of energy and nourishment. Honey was the primary concentrated sweetener consumed by humans until after the 1800's when industrial production of sugarcane-derived sugar was initiated. While the first written reference to honey is found on a 4,000 year old Sumerian tablet, and depictions of humans seeking honey have been found in cave paintings at in Spain that are at least 8,000 years old, we can assume that our love affair with the sweet stuff graciously provided by the bee goes back much further, perhaps hundreds of thousands, if not millions of years ago. A double-blind, randomized clinical study titled, "Effect of honey versus sucrose on appetite, appetite-regulating hormones, and postmeal thermogenesis," published in 2010 in the Journal of the American College of Nutrition, compared the effects of honey or sugar on appetite hormones (ghrelin, peptide YY) and glycemic and thermic effects after a meal, in 14 healthy, nonobese women.
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8d •
Meat is the key for metabolic health!
A randomized clinical trial published in Cell Metabolism in August 2026 compared three diets to determine how dietary composition affects metabolic health independently of weight loss. Study: Effect of Diet Macronutrient Content on the Cardiometabolic Response to Weight Loss: A Randomized Clinical Trial Researchers: Max C. Petersen, Gordon I. Smith, Sarah S. Farabi, Samuel Klein, and colleagues. Forty adults with obesity, prediabetes, and fatty liver disease followed one of three controlled diets: - Ketogenic: 4% carbohydrates, 73% fat, 23% protein. - Mediterranean: 50% carbohydrates, 35% fat, 15% protein. - Plant-based, low-fat: 70% carbohydrates, 15% fat, 15% protein. All participants lost approximately 10% of their body weight before entering a weight-maintenance phase. Key Findings - Liver fat: Decreased 67% with the ketogenic diet versus approximately 45% with the other two diets. - Liver insulin sensitivity: Improved two to three times more with the ketogenic diet. - Muscle insulin sensitivity: Improved approximately 50% across all groups. - Blood glucose, insulin, and HbA1c: Showed greater improvements with the ketogenic diet. - Cholesterol and triglycerides: No significant differences in LDL, ApoB, total cholesterol, or triglycerides between groups. The ketogenic diet contained more protein (23% versus 15%), making it impossible to determine whether its additional benefits resulted from carbohydrate restriction, higher protein intake, or both. In addition, as we obverse in clinical practical, increasing protein intake in patients always improve health markers! All three diets produced substantial weight loss and metabolic improvements. However, the ketogenic diet demonstrated the greatest improvements in liver fat and hepatic insulin sensitivity. The findings suggest that dietary composition can influence metabolic health beyond weight loss alone, although the specific contribution of increased protein remains uncertain. See less
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The team at MBS is here to provide understanding, care, and empowerment as you move toward your healthiest self. Let us know how we can assist you!
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