Planting Seeds of Health

Got beets?

I take a very food-forward approach to nutrition. Supplements have their place, but there are so many easy and delicious ways to add nutrient density.

✅ Prebiotic fiber
✅ Probiotics
✅ Polyphenols
✅ Antioxidants
✅ Anti-inflammatory
✅ Great for heart health - lowering blood pressure and cholesterol
✅ Has even been shown to improve athletic performance and reduce muscle soreness after exercise
✅ DELICIOUS!! 😋

Gut health is getting more and more attention as a weight-loss intervention.

How do you improve your gut health? Feed those beneficial bacteria with FIBER! 🫘🥦🍎

Want some practical tips to increase your fiber intake and shed some lbs by summer? Check out my blog post: The Fiber Fix sqr.co/Fiber-Fix/

Let the gardening begin!

Did you know that the cost of medical care for diabetes is about $12,000 on average? 😳 And that care for people with diabetes accounts for 1 in 4 healthcare dollars spent in the U.S.?

Prevention is desperately needed here.

THE GREAT NEWS?!?!

🎉🥳 Continuous glucose monitors are coming to a drugstore near you this summer! No prescription needed. Finally you’ll be able to learn what foods affect your blood sugar and in real time without a prescription.

Don’t want to wait until summer? You can get a glucometer (finger stick kit) over the counter now for $20 (Amazon, Walmart, etc.)

Or you might be surprised to find out that a CGM with a prescription is less expensive than you think. My doc just prescribed 2 2-week sensors for me and my insurance did discount it to $75 even though I don’t have diabetes!

Want to learn more? Check out the link in profile to book a FREE 30-minute consultation to learn how you can take charge of your metabolic health.

Have you ever tried a continuous glucose monitor?

Did you know that the cost of medical care for diabetes is about $12,000 on average? 😳 And that care for people with diabetes accounts for 1 in 4 healthcare dollars spent in the U.S.?

Prevention is desperately needed here.

THE GREAT NEWS?!?!

🎉🥳 Continuous glucose monitors are coming to a drugstore near you this summer! No prescription needed. Finally you’ll be able to learn what foods affect your blood sugar and in real time without a prescription.

Don’t want to wait until summer? You can get a glucometer (finger stick kit) over the counter now for $20 (Amazon, Walmart, etc.)

Or you might be surprised to find out that a CGM with a prescription is less expensive than you think. My doc just prescribed 2 2-week sensors for me and my insurance did discount it to $75 even though I don’t have diabetes!

Want to learn more? Check out the link in profile to book a FREE 30-minute consultation to learn how you can take charge of your metabolic health.

Checking in on those 2024 goals! 🚀

If you're navigating bumps on the road to consistency, let's talk ACCOUNTABILITY. 🌟

A habit tracker can be your game-changer—download one free here: https://mailchi.mp/plantingseedsofhealth/habit-tracker (link also in bio.)

Ready for more? Make progress with a complimentary 30-min health coaching call! 🪜 Let's explore the next steps together.

Book your no-commitment call here: https://p.bttr.to/321he7g (link in bio)

Because you're not stuck; you're just one step away from progress! 💪

Wondering about Parsley Health and whether a functional medicine membership might be right for you?

See the link in bio or go to plantingseedsofhealth.com to check out my latest article on why I signed up for Parsley Health for 2024!

You can follow along as I review Parsley Health and what I learn along the way.

To get in 7 cups of veggies and fruits a day, I have to start with breakfast!

Have you ever put frozen cauliflower rice in your smoothie? I love the cold, frothy texture it adds.

What’s in your smoothie?

Did you know that you can order your OWN food sensitivity test?!?

This one cost about $175, included 200 foods, and 2 appointments with a nutritionist to help you work through the results.

Mine came back with some surprising results- I’m highly sensitive to egg whites!! 😳 Hello I kept chickens 🐔 for 8 years!

Also came up high for gluten, which didn’t surprise me but helps to strengthen my motivation to steer clear.

Have you ever wanted to know for sure what food sensitivities you have? This is an easy way to do it from the comfort of your own home!

Be your own best health care provider!!

Taking a break from alcohol means finding good substitutes!

I really like the bitter notes of grapefruit peel. It’s not sweet - only 4g of sugar. And Found it at Wegman’s for $8 a 4-pack. Cheaper than kombucha. Definitely a 👍

Stay tuned for my Apothekary review coming soon!

It might be fall, but my farm stand says summer hasn’t given up yet!

This cucumber cantaloupe smoothie is INVIGORATING! With bright summer flavor, it’s not very sweet. For a sweeter taste and added protein, you could add in some vanilla protein powder.

1 cucumber 🥒
2 cups cantaloupe 🍈
Handful of greens 🥬
About 6 fresh basil leaves 🌿
1/2 c unsweetened almond milk
1 tsp honey (more to taste) 🍯
1/2 tsp almond extract (optional)
Bonus: add a few sprouts!

Perfect for pumpkin season! 🎃

I love these sprinkled on salads or as a topping for butternut squash soup. 😋

They add a nice salty crunch. AND they're a natural source of magnesium - which most of us don't get enough of - as well as healthy fats.

Costco for the win!

It’s a great day for a walk! ☀️ Getting outside in the morning in the sunlight is a great way to start your day! Not only does it help you wake up, but it can also boost your mood, lower cortisol, and help you sleep better at night!

Getting sunlight in our eyes (not through windows) in the morning helps set our circadian rhythms and can support our hormone production.

So many people who have improved their health have told me that it all started with a morning walk.

What kind of support would be most helpful to you? -

What kind of support would be most helpful to you? We’d love to know what kind of support you need at this stage in life. Would you please take a moment to answer these 3 quick questions and let us know what kind of programs and support would be most relevant to you?

https://mailchi.mp/plantingseedsofhealth/perimenopause-webinar-registration

Have you been wondering if you are in perimenopause?
Would you like to know what you can do to thrive during this transition?

Join Amy and I for a FREE, short webinar where we talk about this pivotal time in our lives. Be sure to watch to the end to hear our exciting announcement!

In the webinar, you'll learn:
What perimenopause is and isn't
How to know if you're in perimenopause
Some surprising symptoms that you might not know are related to perimenopause
How to navigate this transition to look and feel your best
Most of all, we want you to know that perimenopause, menopause, and beyond can be exciting, vibrant, and meaningful!

Today I’m sharing something I’ve been experimenting with lately.

It may seem strange to eat a salad or meat and veggies for breakfast. But I’ve found it to be a very tasty and satisfying way to start my day.

Here's what I've noticed:

It simplifies my morning routine ⏰
More energy throughout the day ⚡️
Better blood sugar balance ⚖️
Fewer cravings 🤔

What might eating dinner for breakfast do for YOUR day?

Did you know that lettuce has colorful, delicate little flowers when it goes to seed? I didn’t! I love it when God takes my neglect and turns it into something beautiful. 💐

Registration is now open! Our first meeting will be held on June 12th 4:30-6PM in the Willow Lawn area. What questions do you have?

Radiant Health in Perimenopause If you're 40-55 and interested in using lifestyle medicine to rock perimenopause, this is for you!!

Is it hot in here, or is it just you??

Hey Richmond Area Ladies!

Did you know that perimenopause is a pivotal time of life and can determine our health and vitality as we age?

I'm excited to announce a new collaboration beginning June 12th with Amy Black, NP and Certified IFM Practitioner. If you're 40-55 and interested in using lifestyle medicine to rock perimenopause, this is for you!!

Add your name to the interest list for more information! (Link in bio or DM me)

Is it hot in here, or is it just you??

Hey Richmond Area Ladies!

Did you know that perimenopause is a pivotal time of life and can determine our health and vitality as we age?

I'm excited to announce a new collaboration beginning June 12th with Amy Black, NP and Certified IFM Practitioner. If you're 40-55 and interested in using lifestyle medicine to rock perimenopause, this is for you!!

Add your name to the interest list for more information!
https://mailchi.mp/1d87fae25efa/perimenopause-interest

Looking for some fun non-alcoholic beverages? This one wasn’t bad! Found it at Wegmans in the seltzer aisle. It was nice to have something sparkly on Valentine’s Day that my sleep applauded.