DIET: A foundation of resilience
What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...
Movement: A foundation of resilience
You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...
Sleep: A foundation of resilience
Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...
Resilience – Do you have it?
Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...
Will you GET UP to live your best life?
As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...
Playtime
When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...
Pucker up!
Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...
Tea Time
I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...
Dressing it up
It’s the time of year when spring greens start to pop up in gardens and at farmers’ markets. Packed with vitamins and minerals, tender greens are an easy way to increase your intake of vital nutrients without a lot of effort. They are low in calories and high in...
What I did last weekend…
I got to spend a recent weekend in one of my happy spaces…NANP’s annual conference for nutrition professionals. Geeking out at HEALCon makes my heart sing. The conference is the most in-depth holistic nutrition gathering of the year. Not only is it THE place to stay...
What’s your snack of choice?
We all like to snack. What if you turned your food snacks into movement snacks? I first heard the term “movement snack” while listening to a podcast by Jim Kwik and Dr. Stephanie Estima. The podcast is about balancing stress hormones and the effects of chronic stress...
Trauma & the immune system
Little did I know that writing about trauma would bubble to the top of my episodes list, but it did after this week's mass shooting in Boulder, CO. While I didn't know any of the victims, the fact that these individuals were part of my community and in some way...
Immuni-zzzzz
Are you aware of all that goes on in your body when you sleep? Sleep is when your body fights infections, repairs damaged cells, detoxifies, regulates hormones, boosts your immune system, modulates metabolism, and relaxes muscles...including your brain. When you give...
Inspiring Immunity with Plants
This week's inspiration comes from Brigitte Mars, herbalist, author, professor, and wildcrafting expert. Brigitte was one of my instructors while attending Bauman College during my nutrition studies. She is an expert in understanding how the plant world offers a...
Your Innate Protection System
Healthy living expert Mary Collette Rogers of The New Kitchen and I recently discussed the innate immune system, one of four protective immune systems in the body. It's the one you were born with and the one that "reads" or detects pathogens in the body and informs...
Are you an immunity idol?
Welcome to the first in a series of discussions exploring immune health and how to support your system in life-changing ways. Over the next few weeks, I will share immune-boosting tips from a collection of healthy living experts. Many of their top insights will cost...
Blue Zones – Part 1
Do you want to live to be 100? The better question is, “Do you want to live to 100…healthfully and with good quality?” If you answered yes, then take a lesson from research done on Blue Zones, areas around the world where people are ten times more likely to live to...
The importance of sleep
As you prepare to ring out the old and bring in the new, you may feel a little short on sleep these days. Maybe it’s a pattern that has been going on for several months. Holiday cheer, family gatherings, travel, getting packages under the tree before morning, wrapping...
Gratitude practice
Thanksgiving 2017 is well behind us. I hope you had a wonderful celebration. My husband and I enjoy cooking, so hosting Thanksgiving this year was a treat. Family and friends gathered around our table with all the festive trimmings. It was a time to give thanks for...
Warming spices
I love this time of year. Temperatures are dropping, the air is crisp, and we’re heading into the holiday season. It’s the time of year when a warm mug of tea is a must, and my body often needs an extra boost to help it adjust to the change in seasonal temperatures....
![Kombucha [kôm boo’ cha]](https://i0.wp.com/juliethenell.com/wp-content/uploads/2017/10/kombucha.jpg?resize=313%2C206&ssl=1)
Kombucha [kôm boo’ cha]
I remember the first time I sampled kombucha. My father-in-law found a booth offering samples at the farmers’ market one Saturday morning, and he dared me to try it. The stringy live culture in the bottom of the cup gave me pause, but I wasn’t about to back down from...
Turmeric
It’s that time of year…when my body begins to crave warmer foods. Temperatures are dropping, and it takes an extra layer to keep my core warm. Drinking warm beverages is one way I nourish myself during this fall transition, and few things are more comforting than...
Happy-dance day!
It is with excitement, pride and gratitude that I share some good news. I am now among a recognized group of colleagues who are Board Certified in Holistic Nutrition®. Sitting for the board exam…and passing…was a significant step. Validating proof-of-hours and meeting...
Matcha tea
My tea of choice is green, and I especially like matcha. It's loaded with antioxidants and other vital nutrients that have been shown to protect against certain types of cancers and health conditions such as Alzheimer's, Parkinson's, and cardiovascular disease....
A debate about sugar
Sugar. It's a topic of heated discussions. Some hold fast to the belief that sugar is sugar, whether processed maltodextrin or dried dates. Others profess sugar's evils regardless of the form that gets into so many food products on grocery store shelves. We’re human,...
Baked Feta & Pasta Recipe
Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...
Nut and Seed Brittle
This high-protein vegan recipe is a favorite snack or dessert, especially during holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...
A Versatile Breakfast Bar
This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...
Roasted Cabbage Steaks
Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...
Mindset: A foundation of resilience
I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...
DIET: A foundation of resilience
What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...
Movement: A foundation of resilience
You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...
Sleep: A foundation of resilience
Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...
Resilience – Do you have it?
Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...
Will you GET UP to live your best life?
As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...
Playtime
When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...
Pucker up!
Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...
Tea Time
I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...
Dressing it up
It’s the time of year when spring greens start to pop up in gardens and at farmers’ markets. Packed with vitamins and minerals, tender greens are an easy way to increase your intake of vital nutrients without a lot of effort. They are low in calories and high in...
What I did last weekend…
I got to spend a recent weekend in one of my happy spaces…NANP’s annual conference for nutrition professionals. Geeking out at HEALCon makes my heart sing. The conference is the most in-depth holistic nutrition gathering of the year. Not only is it THE place to stay...
What’s your snack of choice?
We all like to snack. What if you turned your food snacks into movement snacks? I first heard the term “movement snack” while listening to a podcast by Jim Kwik and Dr. Stephanie Estima. The podcast is about balancing stress hormones and the effects of chronic stress...
Trauma & the immune system
Little did I know that writing about trauma would bubble to the top of my episodes list, but it did after this week's mass shooting in Boulder, CO. While I didn't know any of the victims, the fact that these individuals were part of my community and in some way...
Immuni-zzzzz
Are you aware of all that goes on in your body when you sleep? Sleep is when your body fights infections, repairs damaged cells, detoxifies, regulates hormones, boosts your immune system, modulates metabolism, and relaxes muscles...including your brain. When you give...
Inspiring Immunity with Plants
This week's inspiration comes from Brigitte Mars, herbalist, author, professor, and wildcrafting expert. Brigitte was one of my instructors while attending Bauman College during my nutrition studies. She is an expert in understanding how the plant world offers a...
Your Innate Protection System
Healthy living expert Mary Collette Rogers of The New Kitchen and I recently discussed the innate immune system, one of four protective immune systems in the body. It's the one you were born with and the one that "reads" or detects pathogens in the body and informs...
Baked Feta & Pasta Recipe
Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...
Nut and Seed Brittle
This high-protein vegan recipe is a favorite snack or dessert, especially during holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...
A Versatile Breakfast Bar
This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...
Roasted Cabbage Steaks
Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...
Mindset: A foundation of resilience
I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...
DIET: A foundation of resilience
What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...
Movement: A foundation of resilience
You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...
Sleep: A foundation of resilience
Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...
Resilience – Do you have it?
Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...
Will you GET UP to live your best life?
As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...
Playtime
When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...
Pucker up!
Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...
Tea Time
I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...
Dressing it up
It’s the time of year when spring greens start to pop up in gardens and at farmers’ markets. Packed with vitamins and minerals, tender greens are an easy way to increase your intake of vital nutrients without a lot of effort. They are low in calories and high in...
What I did last weekend…
I got to spend a recent weekend in one of my happy spaces…NANP’s annual conference for nutrition professionals. Geeking out at HEALCon makes my heart sing. The conference is the most in-depth holistic nutrition gathering of the year. Not only is it THE place to stay...
What’s your snack of choice?
We all like to snack. What if you turned your food snacks into movement snacks? I first heard the term “movement snack” while listening to a podcast by Jim Kwik and Dr. Stephanie Estima. The podcast is about balancing stress hormones and the effects of chronic stress...
Trauma & the immune system
Little did I know that writing about trauma would bubble to the top of my episodes list, but it did after this week's mass shooting in Boulder, CO. While I didn't know any of the victims, the fact that these individuals were part of my community and in some way...
Immuni-zzzzz
Are you aware of all that goes on in your body when you sleep? Sleep is when your body fights infections, repairs damaged cells, detoxifies, regulates hormones, boosts your immune system, modulates metabolism, and relaxes muscles...including your brain. When you give...
Inspiring Immunity with Plants
This week's inspiration comes from Brigitte Mars, herbalist, author, professor, and wildcrafting expert. Brigitte was one of my instructors while attending Bauman College during my nutrition studies. She is an expert in understanding how the plant world offers a...
Your Innate Protection System
Healthy living expert Mary Collette Rogers of The New Kitchen and I recently discussed the innate immune system, one of four protective immune systems in the body. It's the one you were born with and the one that "reads" or detects pathogens in the body and informs...
Baked Feta & Pasta Recipe
Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients...
Nut and Seed Brittle
This high-protein vegan recipe is a favorite snack or dessert, especially during holidays. Experiment with a variety of nuts, seeds, and spices. For a decadent treat, drizzle with melted dark chocolate and allow to set before serving. The sky is the limit with...
A Versatile Breakfast Bar
This breakfast bar is highly versatile. Experiment with a variety of nuts and seeds. It makes a great no-bake granola bar, too. Simply press the dough into an unoiled baking dish and refrigerate for 1 hour. Flavor with cinnamon, cloves, allspice, nutmeg, or pumpkin...
Roasted Cabbage Steaks
Roasting is one of my favorite ways to prepare cabbage. Cut into steaks, the center leaves become tender while the outer leaves get slightly crispy. This easy and delicious side dish complements any meal. Vary the seasonings, and you have a versatile vegetable to add...
Mindset: A foundation of resilience
I’ll be honest. My mental attitude has been less than positive these days. Navigating several personal circumstances is keeping the gremlins in my head on a treadmill. My mind feels like it is on the verge of spinning out of control at any given time. It’s these...
DIET: A foundation of resilience
What comes to mind when you think of the word DIET? According to Merriam-Webster, diet = food and drink regularly consumed; habitual nourishment. Diet is also defined as a regimen of eating and drinking sparingly so as to reduce one's weight. Ugh! This second...
Movement: A foundation of resilience
You were born to move…to walk, stand, sit, reach, turn, lunge, and to regularly pull, push, and hoist things even if only your body weight. Moving keeps your joints flexible and your muscles strong. Every time your muscles contract, the body releases myokines,...
Sleep: A foundation of resilience
Resilience is having the energy you need to handle whatever comes your way and being able to tap into that energy when it's needed. The body needs to regenerate to create energy. Regeneration occurs during sleep…one of the foundations of resilience. Why is sleep...
Resilience – Do you have it?
Any change, large or small, requires resilience. According to the American Psychological Society, resilience is the "process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress such as family and relationship problems,...
Will you GET UP to live your best life?
As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices. With several thousand new podcasts being uploaded each day, how do you find one worth tapping into? My recent favorite is Kwik Brain episode #243 –...
Playtime
When was the last time you took a break? I mean really took a break. A break from work. A break from home and family responsibilities. A break from your routine. A break from doing one more task in your “spare time.” I thrive on projects. Without one or two or three...
Pucker up!
Apple cider vinegar (ACV) has been used as a home remedy for centuries. It is made from an assortment of whole, fresh, pressed apples. As the fresh juice ages in a sealed container, the natural sugars ferment to produce alcohol. Now considered “hard” cider, it is left...
Tea Time
I love tea time. Tea with friends, by myself, as part of my morning routine, as a break from my daily activities, or as a nighttime wind-down. Tea is healing. It is soothing. It provides comfort. Depending on the tea, it can be a pick-me-up or a slow-me-down treat. My...
Dressing it up
It’s the time of year when spring greens start to pop up in gardens and at farmers’ markets. Packed with vitamins and minerals, tender greens are an easy way to increase your intake of vital nutrients without a lot of effort. They are low in calories and high in...
What I did last weekend…
I got to spend a recent weekend in one of my happy spaces…NANP’s annual conference for nutrition professionals. Geeking out at HEALCon makes my heart sing. The conference is the most in-depth holistic nutrition gathering of the year. Not only is it THE place to stay...
What’s your snack of choice?
We all like to snack. What if you turned your food snacks into movement snacks? I first heard the term “movement snack” while listening to a podcast by Jim Kwik and Dr. Stephanie Estima. The podcast is about balancing stress hormones and the effects of chronic stress...
Trauma & the immune system
Little did I know that writing about trauma would bubble to the top of my episodes list, but it did after this week's mass shooting in Boulder, CO. While I didn't know any of the victims, the fact that these individuals were part of my community and in some way...
Immuni-zzzzz
Are you aware of all that goes on in your body when you sleep? Sleep is when your body fights infections, repairs damaged cells, detoxifies, regulates hormones, boosts your immune system, modulates metabolism, and relaxes muscles...including your brain. When you give...
Inspiring Immunity with Plants
This week's inspiration comes from Brigitte Mars, herbalist, author, professor, and wildcrafting expert. Brigitte was one of my instructors while attending Bauman College during my nutrition studies. She is an expert in understanding how the plant world offers a...
Your Innate Protection System
Healthy living expert Mary Collette Rogers of The New Kitchen and I recently discussed the innate immune system, one of four protective immune systems in the body. It's the one you were born with and the one that "reads" or detects pathogens in the body and informs...