Julie Freeman Mindful Wellness

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Holistic Wellness | Life Coaching, Integrative Nutrition & Functional Medicine Discover the root cause of your dis-ease. Experience transformative healing through integrative nutrition, functional medicine, energy medicine, and life coaching to balance body, mind, and spirit.

On my way to work🐶

We spent a great afternoon with Go Team Therapy Dogs bringing some love and hugs to kids and adults!

Just love doing this with her and seeing people just light up with joy🦋

Italian and Mexican meals! All from one pound of grassfed lean ground beef, rich in iron, protein, zinc, B vitamins and phosphorus.

You’ll find here pasta alternatives that are low glycemic, high in fiber and a corn tortilla that is sprouted and organic.

But most of all, these meals took less than 15 minutes to prepare and they are delicious! Need more menu options, DM me here.

Bon Appetit🥑

Look what popped into my feed this morning!
Well, we at Intrinsic Wholeness (new brand and site very soon), can help you to navigate what does work, what’s been studied and help to keep you out from fear of too much Dr Google!

Be empowered not misinformed🌻🦋❤️

Get out of your head and into your gut and land in your heart! When I’m on the edge of anxiety, I use my intuition and breath to come back to my body. And from my gut ( the intuitive center), I name the feeling or emotion (and usually it’s a trigger from an old wound) which I then bring to the heart to heal. Microdosing supports the outside observer rather than the judge - and as you see here, being in and with nature, makes it complete🦋

“But I ran out of protein!”

I get this response quite often and y’all (getting my Texas down😂 comin from Boston 😳) know the 20+grams or 3 ounces or size of a deck of cards is needed for protein to do it’s magic:

Tissue and cell repair

Muscle growth

Brain chemicals (neurotransmitters) to help us focus, feel alive and connected

Balance blood sugar

So what do I do when I’ve only got an ounce or two left from last night’s dinner?

I use Grassfed Collagen Peptides to extend the protein.

In this meal, I had 1/2 of a bean burrito (usually make my own BUT I also keep a few clean frozen foods on hand); an ounce of almond cheese diced up; 2 TBL collagen mixed with salsa. I tossed it with diced jicama, salad greens, broccoli sprouts (you know those amazing sprouts that help our bodies to detox), avocado and black olives.

What a delicious and nutritious meal!

I’m like an alchemist in the kitchen and it is so fun, creative and way to truly love ourselves because Food IS Our Medicine 🥑🙏❤️

Making dinner for my friend and her mom!
Thai ground turkey with veggies and a low sugar, gluten free pear cake.
Healthy eating not only tastes great but feels great too!

Another glorious sunrise that even a photo cannot capture the true depth and beauty.

I’m on my last chapter of the Untethered Soul for the 3rd time and each time, I learn, go deeper, find the reset that I need to stay on a path that’s daring, unconventional and easily misunderstood.

In this chapter, Singer talks about how all spiritual traditions lead us to the same place - “that all may be one” - and this has been my path for life and will remain.

May you find joy, peace, purpose and love in this beautiful day 🙏🌻

It’s gettin hot in here😂
Seriously it’s about 104😳 but we are on our very short Brushy Creek walk.

This is like heaven here with all the trees!

Enjoy your weekend ❤️

Rats of sunshine from plant medicine-homegrown nonetheless and being right outside my back door.
When we listen to nature, honor nature and learn from nature, we are in right relationship with ourselves, our world and others.

Thanks to Kayse Gehret and Matt Monroe, I harvested a beautiful batch of my own mushroom medicine.

Back together with the fam this weekend! Soooo good to be with them and as you can see, Zoie is totally enamored by Scott😂

Hope you all had a wonderful weekend filled with love, joy and gratitude 🌻

Can you guess?
Is it a pet? Like a hermit crab or a hamster?😳

Well Zoie’s acupuncturist thought so😂. Yep, Zoie has had 3 treatments to help her heal from surgery and in my world, my pets get the same treatment as moi!

If you guessed mushrooms, you are right!

Thanks to Kayse Gehret and Matt Monroe, I’ve gone back to my college days when I grew sprouts, soaked beans and made my own yogurt.

Getting back to nature for our healing and watching our medicine grow is such a self-nurturing experience.

If you want to learn more about how plant medicine can support your healing safely and with intention, please reach out! This is about education.

A new dawn, a new beginning, a new day…

The rays of sun bring hope and promise if we just pause and listen!

May you be renewed and blessed 😁🌻❤️

“When our traumas become our allies and our challenges become our teachers, we can become truly resilient.” Dr. Dan Engle

You’ve heard me reference Dr. Dan many times as well as his book, A Dose of Hope.

Dr. Dan speaks from the heart and combines his western medical knowledge with plant medicine practices to support deep healing and transformation.

Let’s all begin the process of true healing, not allowing the cells to hold onto the memory only to repeat the trauma and violence again. Check out The Body Keeps Score, Dr. Bessel Van der Kolk.

The pics here show how I bring myself back into balance- riding my bike through the woods, being with Zoie at the Garden Center, drumming when I have chance with my group.

How do you heal? Let’s talk…

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My baby 🙏
Day after surgery-some complications but all in all she’s good! Had to stay longer for observation which felt like an eternity.

Pic 1 was preparing for the event! All groomed and ready.

One never outgrows the maternal instinct with pets. Mine have all lived to about 18+, but I was a nervous mama waiting yesterday.

I am so grateful to have Zoie in my life. Why?
Pets bring out our best selves, testing unconditional love!
They are companions in a world that can feel so disconnected!
They raise oxytocin levels- the love hormone that also supports emotional wellness and the immune system- two of the biggest challenges facing us today!

Was in my funk for a few days - migraines hit my brain and body with fatigue and defeat, but with my pet and I also credit microdosing, the feelings are much less intense and in duration.

The themes we come into life with may always be there, but if we can soften and lessen the feelings, that is a win!

Amen🙏

Every once in a while, I need to bring out The Velveteen Rabbit.

Being an only child with expectations to be perfect, I really had no idea who I was. I hid behind getting good grades, not getting into trouble, being the yes lady and as my dear friend and colleague, Bill Polonsky would say (he was a psychologist at Joslin and we became friends), the doormat 😳. He had many definitions for so many of us sheltered and shut up girls that were to be seen and not heard!

Now I speak my truth and sure it can be scary, but our truth offers hope for others in their healing process.

It’s not about the jewels and the big cars, but about becoming and being our true and authentic self.

May you be you and know that you are loved🙏

Happy birthday Kelly! So this boomer got invited to celebrate with the Gen Zs. Very fun afternoon and her friend with the glasses on flew in from Boston, so we were well represented

A few food ideas - quick, easy, balanced, loaded with antioxidants!

Shrimp is so easy and can be oven roasted with veggies for a one pan meal. I always use wild caught fish and shrimp - fewer toxins, more nutritious.

Pic 1 - topped with diced Violife feta, oregano, lemon juice. Mary’s Super Seed crackers are fiber dense and delicious

Pic 2 - assorted oven roasted veggies with diced organic turkey bacon, Lisanatti almond cheese

Pic 3 - more oven roasted shrimp with baby spinach, broccoli sprouts and a wedge of Treeline Cashew Cheese with scallion.

Healthy eating can be fun, delicious and quick to fit into any lifestyle 🌱

Wayyyyy past due on food posts, so here you go - from lunch to dinner to breakfast to “samich “😂.

Please reach out with questions about my favorite products and ways to prepare.

Tomorrow I will be speaking to Kayse Gehret’s microdosing for healing group and she asked for 3 of my favorite foods. Well one on the list will be Broccoli Sprouts for sure.

If you want more info on foods for healing, let’s have a call - https://calendly.com/julie-827/30min

Networking event at Peoples Compounding Pharmacy! What a great group of people.

It’s all about collaboration and I am feelin it!

Fabulous group of 6 physical therapy, massage and craniosacral specialists and I made lunch!

Falafel Pattie’s, cucumber salad with Violife Feta, tahini sauce and homemade “ good for you” brownies.

All recipes are in my books on Amazon and any vegetarian entree that I make has that 20 grams protein! How? Reach out and I’ll share the natural and tasty ingredients!

Big shout out to Hands On PT, Round Rock, Texas!

It’s a salmon day!
I love to cook, just not fish😳 - ok shrimp is easy.

This is my one guilty pleasure in the prepared foods realm - Paleo Salmon at Whole Foods!

I paired this with steamed broccoli and baked butternut squash but the highlight is a drizzle of gluten free Hoisin Sauce by SanJ.

You know me - always looking for amazing and clean condiments.

Need more recipes, check out What The Health Should I Eat on Amazon.

3,2,1 getting ready for podcast with Dr Julia Mirer, MD. She began on the traditional path to become a pediatrician but life brought her to the study of psychedelic medicines.

Super excited to share our common conventional path that crossed into this new paradigm!

Stay tuned!

And more leftovers for lunch and dinner!

Batch prepping is the way to go.
And repurposed leftovers makes meals interesting, never boring.

Oh that crusted parmesan(nondairy of course) chicken crisps up so easily and goes well with salad tossed with toasted sesame oil, balsamic and diced Lisanatti mozzarella.
BTW, Crusted Chicken recipes are in What The Health Should I Eat, Amazon.

Pic 2 is an Asian meatloaf with a baked potato wedge, baked peppers drizzled with gluten free hoisin sauce over broccoli sprouts.

Looks great and tastes even better

What do you do with leftover egg yolks and potato from making Crusted Parmesan Chicken with Broccoli Sunburst and Baked Potato Skins, page 56 from What The Health Should I Eat?

You guessed it - potato pancakes!
And how do you get the protein up to about 20 grams?
Add Lisanatti Almond cheese (melts nicely and has good protein) and diced grassfed jerky.

One thing I learned from my parents who lived during the Great Depression days, was not to waste. Of course, for them it meant “clean your plate “, but I prefer to honor the body and clean the fridge😁

Guess what I’ve been up to😁

So for those of you in healthcare, you may remember the “drug luncheons”, ya know pharmacy rep meals. I used to eat the decorations- parsley , shaved carrots along with the protein portion.

But when I visit healthcare offices, I make and bring lunch and gotta say, it is usually a hit! I have three upcoming in the next two weeks - one healthy meat eater, another vegetarian and the third said surprise us😁

So yes, kitchen is a mess but I batch prep! Ain’t no way I’d drag out all my pots and pans every day.

If you want healthy food ideas, please reach out or check my cookbooks on Amazon.

I’m nuts about nuts!
BUT, did you know that they are also high in oxalates which for some increases kidney stones, joint pain and urogenital pain.

How to decrease the oxalates?
Soak organic raw nuts overnight or for the day in salted water.
Rinse and place on cookie sheet, pat dry , resale and bake at 225 for about 2 1/2 hours.
Why the salt? Helps the drying process.

And they taste great!
Nuts are great for brain and heart health by and help to@keep blood sugars stable.

Breakfast and lunch!
Lots of veggies
Breakfast- you will see the leftover steamed and oven roasted veggies accompanying poached eggs, a diced grassfed jerky, avocado, olives and a wedge of Treeline Cashew cheese. Great protein, lots of antioxidants and good fats for heart and brain health.

Lunch has organic sliced turkey on a SANA coconut tortilla ( good fiber!), broccoli sprouts, again more veggies with Mishas Dip and some crunchy cauliflower bites.

Healthy eating can taste great and be quick too! Fast food made simple!

Where’s the beef?😂. Pic number 2!

But had to share my collagen combo and it was delicious:
Diced Miyokos cashew cheese
Avocado
Roasted butternut squash
Steamed cauliflower, carrots, zucchini and a scallion
All mixed with Marine Collagen (reach out for the wild caught brand), Dijon mustard and Mishas Dip

Served with a few Marys Crackers

Delicious and nutritious!

Number 2 is burger meal:
93%grassfed
Wrapped in a Siete Cassava Tortilla
Salad with balsamic and toasted sesame oil
Oven baked Hannah Yam cubes

Need more food ideas that don’t take all day to prepare, let’s have a call - https://calendly.com/julie-827/30min

Love the Safe Catch tuna (lowest in mercury and sustainably caught) with colors of the rainbow veggies, Mishas Dip and a few butternut squash chips with great fiber. You will also find broccoli sprouts with the tuna on a Siete Cassava wrap.

Low glycemic eating can taste great and lower inflammation!

Need more tips, reach out for your free assessment-https://calendly.com/julie-827/30min