Thai-inspired Pumpkin Curry
As the weather cools, this Slow-Cook Thai Curry offers warmth and balance. Its gentle heat boosts circulation and metabolism, nourishing both body and spirit. Adapted from a Natural Grocers recipe, I've offered ideas to make it your own, from meat-based to vegetarian....
The Importance of the Pause
Over the past several months, I’ve been tracking my Heart Rate Variability. Heart Rate Variability (HRV) measures the time fluctuation between heartbeats. The variations are very small, adding or subtracting a fraction of a second between beats. NOTE: HRV is not to be...
Summer Reading List – 2025
Summer signals different things to different people. More daylight has the potential to boost serotonin and vitamin D, often lifting mood and energy. Warm weather encourages an increase in outdoor activity - walking, running, biking, swimming, gardening - which can...
Something green at every meal
Something green at every meal. It’s a habit that provides many health benefits. I could offer up a list of reasons that green foods are considered nutritional powerhouses. If you’ve been following me for a while, you likely know their benefits. But how to explain the...
What makes 30 in 7 important?
Several weeks ago, I shared my 30 plants in 7 days challenge. It was a fun experiment. While I consumed well over 30 plants in the seven days, I haven't quite hit my high number (found here) since then. Truth be told, research indicates that 30 is the sweet spot. More...
30 Plants in 7 Days – Can it be done?
"Eat food. Not too much. Mostly plants." Michael Pollan’s seven-word motto has become one of my mantras. I get the “eat food” part. My preference is to create meals at home from fresh, whole ingredients. I understand the “not too much” part, even though I occasionally...
Tomato Soup to Nourish Adventure
In early April, I headed out for what I thought was the last snowshoe of the season. Boulder, CO, received enough snow to cover the ground, which meant more snow at higher elevations. Yippee! Then, to my surprise, Mother Nature repeated herself. I got the chance for...
Easy Cooking – Sheet Pan Dinners
Sheet pan dinners are my new favorite style of cooking. Baked on a single sheet or roasting pan, these all-in-one dinners are easy, convenient, nutrient-dense, and lend themselves to a variety of combinations. General method for sheet pan cooking: Layer all vegetables...
The Vital Role of Protein
If you've been following my writing for a while, you know that I promote eating vegetables. Lots of vegetables. Something green at every meal is my mantra. Vegetables, especially greens, provide a plethora of health benefits. Vegetables are packed with vitamins,...
Sleep: The Unsung Hero of Longevity
When you think about living a long, healthy life, which lifestyle factors come to mind to help you get there? Diet? Exercise? Stress management? While these pillars of health are critically important, sleep is often overlooked as a key longevity factor. Sleep is not...
The Ultimate Cranberry Drink
'Tis the season...for cranberries! Cranberries have their roots in Native American culture as a treatment for urinary tract infections (UTIs). Research corroborates the chemical and physiological benefits of cranberries for helping to keep the urinary tract healthy....
A Global State of Affairs
It's no surprise that we are in the midst of a global mental health crisis. In the United States alone... Approximately 1 in 5 adults (57.8 million people) experienced mental illness in 2021. About 8.4% of adults have at least one major depressive episode in a given...
Blood Sugar Balance During the Holidays
The holidays are here—a time for joy, celebration, and the inevitable abundance of treats. While enjoying seasonal delicacies is part of the festive experience, maintaining stable blood sugar levels is crucial for both immediate well-being and long-term health. Here's...
Juicy Thought-provoking Reads in 2024
Yes, I’ve been missing in action for the past several months. Not intentionally but by distraction. Amidst the distractions was a list of books I had on hold at the library, all of which came due about the same time. Oh, happy bookworming! Top four books on my...
The Vagus Nerve – a key regulator
An exciting aspect of our world is the ever-changing landscape of health and nutrition. Scientists continue to explore how the body works, what it is capable of, and how best to support it. Take, for example, the vagus nerve. This peripheral nerve begins in the...
Adaptogens and resilience
Adapt To modify To become suitable for a new use or purpose To become adjusted to a new condition Adaptation is fundamental to growth. As humans, we adapt all the time…to new living spaces, new weather patterns, a new exercise routine, a new political climate,...
Is organic food worth the cost?
I'm often asked if organic food is worth the cost. It’s the same question I asked about 15 years ago…before I started to understand the impact that high pesticide residue, heavy metals, and low nutrient content can have on inflammation and overall health. The link...
How to mind your mind with MIND
Here’s what’s on my mind this week. It's the MIND approach to healthy aging. The MIND approach is based on extensive research in the areas of nutrition and cognitive health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay...
Vietnamese cuisine (con’t)
After I shared a Vietnamese Hot Pot recipe in a previous post, several of you commented that you were inspired by the Vietnamese way of eating…lots of broth, rice or rice noodles, a variety of protein, and lots of fresh veggies, especially greens.
Vietnam – An opportunity of a lifetime
In March of this year, I returned from a trip of a lifetime…two weeks exploring Vietnam. From the Sa Pa Valley in the north to Ho Chi Minh City (formerly Saigon) in the south, the people were welcoming, the landscapes breathtaking, and the tables brimming with delicacies.
Savoring food for your health
Hi, my name is Julie, and I’m a fast eater. There, I said it. I used to think that my fast eating was a result of the short break schedules during my teaching days. I had 20 minutes to get students out of the classroom for their lunch break, stop by the bathroom, head...
Post-workout refueling options
It’s not a secret that I like whole foods. I like to cook, create, and nourish myself with fresh ingredients that include a variety of health-boosting herbs and spices. When I'm not out enjoying the sunshine, a favorite weekend activity is cooking a pot or two of...
Link Between Oral and Heart Health
I’ve always been fascinated by the numbers the dental hygienist calls out while examining my teeth and gums just before a cleaning…1, 2, 1, 1, 3, 2, 2, 3, 1, etc. At the end of the counting, she usually says, "Things look good," and moves on to the next step. I...
Processed and Ultra-Processed Foods
The rise of ultra-processed foods has coincided with a decline in the health of our nation. ~ Marion Nestle ~ Paulette Goddard Professor of Nutrition, Food Studies, and Public Health, Emerita at New York University Ultra-processed foods are not food but...
Dark Chocolate and Its Health Benefits
Why is dark chocolate my go-to sweet tooth satisfier? In addition to just one small square being satisfying enough, dark chocolate has been associated with several potential health benefits when consumed in moderation and as part of a balanced diet.
Thai-inspired Pumpkin Curry
As the weather cools, this Slow-Cook Thai Curry offers warmth and balance. Its gentle heat boosts circulation and metabolism, nourishing both body and spirit. Adapted from a Natural Grocers recipe, I've offered ideas to make it your own, from meat-based to vegetarian....
The Importance of the Pause
Over the past several months, I’ve been tracking my Heart Rate Variability. Heart Rate Variability (HRV) measures the time fluctuation between heartbeats. The variations are very small, adding or subtracting a fraction of a second between beats. NOTE: HRV is not to be...
Summer Reading List – 2025
Summer signals different things to different people. More daylight has the potential to boost serotonin and vitamin D, often lifting mood and energy. Warm weather encourages an increase in outdoor activity - walking, running, biking, swimming, gardening - which can...
Something green at every meal
Something green at every meal. It’s a habit that provides many health benefits. I could offer up a list of reasons that green foods are considered nutritional powerhouses. If you’ve been following me for a while, you likely know their benefits. But how to explain the...
What makes 30 in 7 important?
Several weeks ago, I shared my 30 plants in 7 days challenge. It was a fun experiment. While I consumed well over 30 plants in the seven days, I haven't quite hit my high number (found here) since then. Truth be told, research indicates that 30 is the sweet spot. More...
30 Plants in 7 Days – Can it be done?
"Eat food. Not too much. Mostly plants." Michael Pollan’s seven-word motto has become one of my mantras. I get the “eat food” part. My preference is to create meals at home from fresh, whole ingredients. I understand the “not too much” part, even though I occasionally...
Tomato Soup to Nourish Adventure
In early April, I headed out for what I thought was the last snowshoe of the season. Boulder, CO, received enough snow to cover the ground, which meant more snow at higher elevations. Yippee! Then, to my surprise, Mother Nature repeated herself. I got the chance for...
Easy Cooking – Sheet Pan Dinners
Sheet pan dinners are my new favorite style of cooking. Baked on a single sheet or roasting pan, these all-in-one dinners are easy, convenient, nutrient-dense, and lend themselves to a variety of combinations. General method for sheet pan cooking: Layer all vegetables...
The Vital Role of Protein
If you've been following my writing for a while, you know that I promote eating vegetables. Lots of vegetables. Something green at every meal is my mantra. Vegetables, especially greens, provide a plethora of health benefits. Vegetables are packed with vitamins,...
Sleep: The Unsung Hero of Longevity
When you think about living a long, healthy life, which lifestyle factors come to mind to help you get there? Diet? Exercise? Stress management? While these pillars of health are critically important, sleep is often overlooked as a key longevity factor. Sleep is not...
The Ultimate Cranberry Drink
'Tis the season...for cranberries! Cranberries have their roots in Native American culture as a treatment for urinary tract infections (UTIs). Research corroborates the chemical and physiological benefits of cranberries for helping to keep the urinary tract healthy....
A Global State of Affairs
It's no surprise that we are in the midst of a global mental health crisis. In the United States alone... Approximately 1 in 5 adults (57.8 million people) experienced mental illness in 2021. About 8.4% of adults have at least one major depressive episode in a given...
Blood Sugar Balance During the Holidays
The holidays are here—a time for joy, celebration, and the inevitable abundance of treats. While enjoying seasonal delicacies is part of the festive experience, maintaining stable blood sugar levels is crucial for both immediate well-being and long-term health. Here's...
Juicy Thought-provoking Reads in 2024
Yes, I’ve been missing in action for the past several months. Not intentionally but by distraction. Amidst the distractions was a list of books I had on hold at the library, all of which came due about the same time. Oh, happy bookworming! Top four books on my...
The Vagus Nerve – a key regulator
An exciting aspect of our world is the ever-changing landscape of health and nutrition. Scientists continue to explore how the body works, what it is capable of, and how best to support it. Take, for example, the vagus nerve. This peripheral nerve begins in the...
Adaptogens and resilience
Adapt To modify To become suitable for a new use or purpose To become adjusted to a new condition Adaptation is fundamental to growth. As humans, we adapt all the time…to new living spaces, new weather patterns, a new exercise routine, a new political climate,...
Is organic food worth the cost?
I'm often asked if organic food is worth the cost. It’s the same question I asked about 15 years ago…before I started to understand the impact that high pesticide residue, heavy metals, and low nutrient content can have on inflammation and overall health. The link...
How to mind your mind with MIND
Here’s what’s on my mind this week. It's the MIND approach to healthy aging. The MIND approach is based on extensive research in the areas of nutrition and cognitive health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay...
Vietnamese cuisine (con’t)
After I shared a Vietnamese Hot Pot recipe in a previous post, several of you commented that you were inspired by the Vietnamese way of eating…lots of broth, rice or rice noodles, a variety of protein, and lots of fresh veggies, especially greens.
Vietnam – An opportunity of a lifetime
In March of this year, I returned from a trip of a lifetime…two weeks exploring Vietnam. From the Sa Pa Valley in the north to Ho Chi Minh City (formerly Saigon) in the south, the people were welcoming, the landscapes breathtaking, and the tables brimming with delicacies.
Thai-inspired Pumpkin Curry
As the weather cools, this Slow-Cook Thai Curry offers warmth and balance. Its gentle heat boosts circulation and metabolism, nourishing both body and spirit. Adapted from a Natural Grocers recipe, I've offered ideas to make it your own, from meat-based to vegetarian....
The Importance of the Pause
Over the past several months, I’ve been tracking my Heart Rate Variability. Heart Rate Variability (HRV) measures the time fluctuation between heartbeats. The variations are very small, adding or subtracting a fraction of a second between beats. NOTE: HRV is not to be...
Summer Reading List – 2025
Summer signals different things to different people. More daylight has the potential to boost serotonin and vitamin D, often lifting mood and energy. Warm weather encourages an increase in outdoor activity - walking, running, biking, swimming, gardening - which can...
Something green at every meal
Something green at every meal. It’s a habit that provides many health benefits. I could offer up a list of reasons that green foods are considered nutritional powerhouses. If you’ve been following me for a while, you likely know their benefits. But how to explain the...
What makes 30 in 7 important?
Several weeks ago, I shared my 30 plants in 7 days challenge. It was a fun experiment. While I consumed well over 30 plants in the seven days, I haven't quite hit my high number (found here) since then. Truth be told, research indicates that 30 is the sweet spot. More...
30 Plants in 7 Days – Can it be done?
"Eat food. Not too much. Mostly plants." Michael Pollan’s seven-word motto has become one of my mantras. I get the “eat food” part. My preference is to create meals at home from fresh, whole ingredients. I understand the “not too much” part, even though I occasionally...
Tomato Soup to Nourish Adventure
In early April, I headed out for what I thought was the last snowshoe of the season. Boulder, CO, received enough snow to cover the ground, which meant more snow at higher elevations. Yippee! Then, to my surprise, Mother Nature repeated herself. I got the chance for...
Easy Cooking – Sheet Pan Dinners
Sheet pan dinners are my new favorite style of cooking. Baked on a single sheet or roasting pan, these all-in-one dinners are easy, convenient, nutrient-dense, and lend themselves to a variety of combinations. General method for sheet pan cooking: Layer all vegetables...
The Vital Role of Protein
If you've been following my writing for a while, you know that I promote eating vegetables. Lots of vegetables. Something green at every meal is my mantra. Vegetables, especially greens, provide a plethora of health benefits. Vegetables are packed with vitamins,...
Sleep: The Unsung Hero of Longevity
When you think about living a long, healthy life, which lifestyle factors come to mind to help you get there? Diet? Exercise? Stress management? While these pillars of health are critically important, sleep is often overlooked as a key longevity factor. Sleep is not...
The Ultimate Cranberry Drink
'Tis the season...for cranberries! Cranberries have their roots in Native American culture as a treatment for urinary tract infections (UTIs). Research corroborates the chemical and physiological benefits of cranberries for helping to keep the urinary tract healthy....
A Global State of Affairs
It's no surprise that we are in the midst of a global mental health crisis. In the United States alone... Approximately 1 in 5 adults (57.8 million people) experienced mental illness in 2021. About 8.4% of adults have at least one major depressive episode in a given...
Blood Sugar Balance During the Holidays
The holidays are here—a time for joy, celebration, and the inevitable abundance of treats. While enjoying seasonal delicacies is part of the festive experience, maintaining stable blood sugar levels is crucial for both immediate well-being and long-term health. Here's...
Juicy Thought-provoking Reads in 2024
Yes, I’ve been missing in action for the past several months. Not intentionally but by distraction. Amidst the distractions was a list of books I had on hold at the library, all of which came due about the same time. Oh, happy bookworming! Top four books on my...
The Vagus Nerve – a key regulator
An exciting aspect of our world is the ever-changing landscape of health and nutrition. Scientists continue to explore how the body works, what it is capable of, and how best to support it. Take, for example, the vagus nerve. This peripheral nerve begins in the...
Adaptogens and resilience
Adapt To modify To become suitable for a new use or purpose To become adjusted to a new condition Adaptation is fundamental to growth. As humans, we adapt all the time…to new living spaces, new weather patterns, a new exercise routine, a new political climate,...
Is organic food worth the cost?
I'm often asked if organic food is worth the cost. It’s the same question I asked about 15 years ago…before I started to understand the impact that high pesticide residue, heavy metals, and low nutrient content can have on inflammation and overall health. The link...
How to mind your mind with MIND
Here’s what’s on my mind this week. It's the MIND approach to healthy aging. The MIND approach is based on extensive research in the areas of nutrition and cognitive health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay...
Vietnamese cuisine (con’t)
After I shared a Vietnamese Hot Pot recipe in a previous post, several of you commented that you were inspired by the Vietnamese way of eating…lots of broth, rice or rice noodles, a variety of protein, and lots of fresh veggies, especially greens.
Vietnam – An opportunity of a lifetime
In March of this year, I returned from a trip of a lifetime…two weeks exploring Vietnam. From the Sa Pa Valley in the north to Ho Chi Minh City (formerly Saigon) in the south, the people were welcoming, the landscapes breathtaking, and the tables brimming with delicacies.
Thai-inspired Pumpkin Curry
As the weather cools, this Slow-Cook Thai Curry offers warmth and balance. Its gentle heat boosts circulation and metabolism, nourishing both body and spirit. Adapted from a Natural Grocers recipe, I've offered ideas to make it your own, from meat-based to vegetarian....
The Importance of the Pause
Over the past several months, I’ve been tracking my Heart Rate Variability. Heart Rate Variability (HRV) measures the time fluctuation between heartbeats. The variations are very small, adding or subtracting a fraction of a second between beats. NOTE: HRV is not to be...
Summer Reading List – 2025
Summer signals different things to different people. More daylight has the potential to boost serotonin and vitamin D, often lifting mood and energy. Warm weather encourages an increase in outdoor activity - walking, running, biking, swimming, gardening - which can...
Something green at every meal
Something green at every meal. It’s a habit that provides many health benefits. I could offer up a list of reasons that green foods are considered nutritional powerhouses. If you’ve been following me for a while, you likely know their benefits. But how to explain the...
What makes 30 in 7 important?
Several weeks ago, I shared my 30 plants in 7 days challenge. It was a fun experiment. While I consumed well over 30 plants in the seven days, I haven't quite hit my high number (found here) since then. Truth be told, research indicates that 30 is the sweet spot. More...
30 Plants in 7 Days – Can it be done?
"Eat food. Not too much. Mostly plants." Michael Pollan’s seven-word motto has become one of my mantras. I get the “eat food” part. My preference is to create meals at home from fresh, whole ingredients. I understand the “not too much” part, even though I occasionally...
Tomato Soup to Nourish Adventure
In early April, I headed out for what I thought was the last snowshoe of the season. Boulder, CO, received enough snow to cover the ground, which meant more snow at higher elevations. Yippee! Then, to my surprise, Mother Nature repeated herself. I got the chance for...
Easy Cooking – Sheet Pan Dinners
Sheet pan dinners are my new favorite style of cooking. Baked on a single sheet or roasting pan, these all-in-one dinners are easy, convenient, nutrient-dense, and lend themselves to a variety of combinations. General method for sheet pan cooking: Layer all vegetables...
The Vital Role of Protein
If you've been following my writing for a while, you know that I promote eating vegetables. Lots of vegetables. Something green at every meal is my mantra. Vegetables, especially greens, provide a plethora of health benefits. Vegetables are packed with vitamins,...
Sleep: The Unsung Hero of Longevity
When you think about living a long, healthy life, which lifestyle factors come to mind to help you get there? Diet? Exercise? Stress management? While these pillars of health are critically important, sleep is often overlooked as a key longevity factor. Sleep is not...
The Ultimate Cranberry Drink
'Tis the season...for cranberries! Cranberries have their roots in Native American culture as a treatment for urinary tract infections (UTIs). Research corroborates the chemical and physiological benefits of cranberries for helping to keep the urinary tract healthy....
A Global State of Affairs
It's no surprise that we are in the midst of a global mental health crisis. In the United States alone... Approximately 1 in 5 adults (57.8 million people) experienced mental illness in 2021. About 8.4% of adults have at least one major depressive episode in a given...
Blood Sugar Balance During the Holidays
The holidays are here—a time for joy, celebration, and the inevitable abundance of treats. While enjoying seasonal delicacies is part of the festive experience, maintaining stable blood sugar levels is crucial for both immediate well-being and long-term health. Here's...
Juicy Thought-provoking Reads in 2024
Yes, I’ve been missing in action for the past several months. Not intentionally but by distraction. Amidst the distractions was a list of books I had on hold at the library, all of which came due about the same time. Oh, happy bookworming! Top four books on my...
The Vagus Nerve – a key regulator
An exciting aspect of our world is the ever-changing landscape of health and nutrition. Scientists continue to explore how the body works, what it is capable of, and how best to support it. Take, for example, the vagus nerve. This peripheral nerve begins in the...
Adaptogens and resilience
Adapt To modify To become suitable for a new use or purpose To become adjusted to a new condition Adaptation is fundamental to growth. As humans, we adapt all the time…to new living spaces, new weather patterns, a new exercise routine, a new political climate,...
Is organic food worth the cost?
I'm often asked if organic food is worth the cost. It’s the same question I asked about 15 years ago…before I started to understand the impact that high pesticide residue, heavy metals, and low nutrient content can have on inflammation and overall health. The link...
How to mind your mind with MIND
Here’s what’s on my mind this week. It's the MIND approach to healthy aging. The MIND approach is based on extensive research in the areas of nutrition and cognitive health. The name stands for Mediterranean-DASH Intervention for Neurodegenerative Delay...
Vietnamese cuisine (con’t)
After I shared a Vietnamese Hot Pot recipe in a previous post, several of you commented that you were inspired by the Vietnamese way of eating…lots of broth, rice or rice noodles, a variety of protein, and lots of fresh veggies, especially greens.
Vietnam – An opportunity of a lifetime
In March of this year, I returned from a trip of a lifetime…two weeks exploring Vietnam. From the Sa Pa Valley in the north to Ho Chi Minh City (formerly Saigon) in the south, the people were welcoming, the landscapes breathtaking, and the tables brimming with delicacies.