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Food as Medicine (September 2026)
This month I am focusing on food as medicine. Everyday foods can help support your heart, brain, gut and overall well-being. The foods we eat do much more than satisfy hunger. They provide the building blocks our bodies need to create energy, repair tissue, support immunity and stay resilient as we age. No single food can prevent disease or turn back the clock. However, regularly eating a variety of whole, nutrient-dense foods can have a meaningful effect on long-term health. Eating for long-term health does not require perfection or expensive specialty products. A varied diet centered on colorful plants, quality protein, healthy fats and fiber-rich whole foods gives the body valuable support one meal at a time.
Continue reading below to learn how food supports our body, as well as a list of 7 specific food groups to focus on incorporating into your daily diet.
If you’re interested in learning more, I highly recommend the book, Good Energy by Casey Means.
How Food Supports the Body
Helps manage inflammation: Inflammation is a normal part of the immune response, but chronic inflammation is associated with many health conditions. Vegetables, fruits, omega-3 fats, herbs and spices contain compounds that can help support a healthier inflammatory response.
Supports balanced blood sugar: Meals built around fiber, protein and healthy fats are digested more slowly than highly processed carbohydrates. This can help promote steadier energy, greater satisfaction after meals and more stable blood sugar.
Nourishes the gut: Fiber feeds beneficial gut bacteria, while fermented foods can add helpful microorganisms to the digestive system. A healthy gut supports digestion, immune function and overall well-being.
Protects cells from damage: Colorful plant foods contain antioxidants that help protect cells from oxidative stress—the everyday cellular damage caused by normal metabolism and environmental exposures.
Helps prevent nutrient deficiencies: As we get older, appetite and calorie needs may decline even though the body still requires plenty of nutrients. Choosing foods rich in protein, vitamins, minerals and fiber helps make each meal count.
7 Nutrient-Dense Foods to Eat Regularly
1. Colorful vegetables and fruits: Leafy greens, cruciferous vegetables, berries, citrus fruit, peppers and brightly colored root vegetables provide fiber, vitamins, minerals and protective plant compounds. Eating a variety of colors is more important than relying on any single “superfood.”
2. Protein-rich foods: Fish, poultry, eggs, beans, lentils, tofu and plain Greek yogurt provide the protein needed to maintain muscle, support immunity and repair tissue. Organ meats are especially concentrated sources of certain nutrients, although they are entirely optional.
3. Fermented and prebiotic foods: Yogurt with live cultures, kefir, sauerkraut, kimchi and other fermented foods can support a diverse gut microbiome. Prebiotic foods, including onions, garlic, asparagus, oats, beans and slightly green bananas, help nourish beneficial gut bacteria
4. Omega-3-rich foods: Omega-3 fats support heart, brain and inflammatory health. Good sources include salmon, sardines, mackerel, walnuts, chia seeds and ground flaxseed.
5. Healthy fats: Extra-virgin olive oil, avocado, nuts and seeds provide satisfying fats that support heart and brain health and help the body absorb vitamins A, D, E and K.
6. Herbs and spices: Herbs and spices are concentrated sources of flavor and beneficial plant compounds. Turmeric, ginger, cinnamon, garlic, oregano, rosemary and fresh herbs can make nourishing foods more appealing while reducing the need for excess salt or sugar.
7. High-fiber foods: Fiber supports regularity, heart health, blood-sugar regulation and a healthy gut microbiome. Vegetables, fruits, beans, lentils, oats, barley, nuts and seeds are all excellent sources. Most adults should aim for approximately 25–30 grams each day, increasing gradually and drinking enough water.
Back to School (August 2026)
Back to school is just around the corner! With the return to routines comes the need for nourishing breakfasts, packed lunches, on-the-go snacks and, ideally, family dinners.
To help you start the school year off on the right foot, I’ve shared some simple, healthy recipes, along with some of my favorite clean packaged snacks to help keep everyone nourished and energized throughout the day.
From my website:
Chickpea Cookies
Batch Cooking - Meatballs
Plus more below...
Egg Bites
Ingredients:
Dozen eggs or egg white or a combination of
A few drops of olive oil
Optional:
Finely chopped veggies
Finely sliced sausage
Sprinkle of cheese
Chia seeds (for fiber)
Directions:
Preheat oven to 350
Line muffin tin.
Fill egg combo 3/4 of the way up
Bake 15 minutes and let cool.
Overnight Oats
Ingredients:
1 cup almond milk & 1 scoop protein powder OR 1 cup of Greek yogurt
½ cup rolled oats (not instant)
½ mixed berries
Directions:
Mix thoroughly in a jar. Keep closed and let sit in the fridge overnight.
Optional: after refrigeration drizzle a nut butter on top.
Protein Balls
Ingredients:
2 cups raw oats
1/2 cup natural nut butter
2 Tbsp flax or chia seeds
1/2 cup water
1 Tbsp maple syrup
Optional:
1-2 scoops protein powder (depends on scoop)
Dark chocolate chips
Crushed nuts
Directions:
Mix all ingredients together and form into balls. If too dry, add more water. Place on wax or parchment paper lined cookie sheet. Freeze for 30 min and then transfer to a container and place in the fridge.
Nutritional Yeast Popcorn
Air popped popcorn
Drizzle or spray avocado or olive oil
Sprinkle salt
Generously sprinkle nutritional yeast
Mix, taste and keep adding until you find the balance you like.
Select Clean Packaged Snacks:
Social Health, Connection & Mahjong (July 2026)
As many of you know, our physical and mental health are deeply connected. It is difficult to achieve true health and balance without caring for both. One important aspect of mental health is having meaningful social connections and a sense of community.
Unfortunately, between technology, busy schedules and the lingering effects of COVID lockdowns, many of us are spending more time alone and less time connecting with others in person. Former U.S. Surgeon General Dr. Vivek Murthy declared loneliness an epidemic and warned that chronic social isolation can pose health risks comparable to smoking 15 cigarettes a day.
The good news is that improving our social health does not have to be complicated. It can be as simple as meeting a friend for a walk, joining a club or community center, attending a place of worship or gathering with others to play a game.
That last idea is what I want to focus on in this newsletter.
You may have noticed that creating more IRL - or “in real life” - experiences is becoming increasingly popular. People are organizing game nights, joining social clubs and looking for new ways to connect face-to-face. Generation Z, in particular, seems to recognize some of the negative effects of too much screen time and isolation and is helping drive this return to in-person experiences.
From board games to card games to the latest craze…MAHJONG!
Mahjong does more than bring people together. It challenges the brain, provides a break from the stresses of everyday life and is a ton of fun. It is so much fun, in fact, that I recently decided to start teaching people how to play.
So, if you are looking for more IRL experiences and are ready to learn something new, check out my new website at https://mahjongsocial.io/. My private lessons are personalized, relaxed and a lot of fun. I would love the opportunity to teach you and your family or friends.
Simple Summer Meals & Clean Snacks for the Season (June 2026)
Summer is the season for grilling, picnics, farmers’ markets, and lighter meals. It's also a great time to focus on simple, nourishing foods made with fresh ingredients.
Below I've gathered some easy summer meal ideas along with cleaner packaged snack options that avoid many of the additives, seed oils, and preservatives commonly found in the grocery aisles.
RECIPES
Sorta Sorbet
Cole Slaw
Ingredients:
½ head of purple cabbage - finely sliced
2 carrots - shredded
2 red bell peppers - finely sliced
1 cup Greek yogurt
2 Limes
Salt
Directions:
Combine all vegetables in a bowl.
Combine yogurt, lime juice and salt in a smaller bowl. Pour yogurt dressing over vegetables slowly until you get the creamy consistency that you desire.
Spring Rolls
Ingredients:
6 pieces of rice paper
½ cup rice noodles
3 eggs - cooked omelette style and cut into thin slices
⅓ block of tofu - finely sliced
2 small cucumbers - finely sliced
Fresh basil or mint - finely chopped
Soy sauce
Directions:
Cook rice noodles per instructions on the package and set to the side.
Run rice paper under warm water and place on the counter with the bottom ⅓ hanging off of the edge.
Once the paper is fairly soft, place all ingredients plus a couple drops of soy sauce in the center of the rice paper. Roll up like a burrito - start from the bottom, turn in the sides and continue rolling
Soy-Tahini dipping sauce: Combine about a 1/2 cup of tahini, 1 tbsp soy or tamari sauce, and water to create the consistency that you desire.
Farro Salad
Ingredients:
1 cup farro
1 bunch asparagus - roasted, sauteed or grilled and then cut stalks into fourths
1 can chickpeas
Dozen cherry tomatoes
About 2 oz feta cheese - crumbled
Olive oil
Za’atar
Salt to taste
Directions:
Cook farro per instructions on the package and set to the side.
Rinse and pat dry chickpeas, place on a baking sheet, drizzle olive oil and sprinkle with salt and za’atar. Bake for about 30 minutes at 350 degrees or until crispy
Combine all ingredients. If needed, add a bit more olive oil.
CLEAN PACKAGED SNACKS
Grilling
Wild Salmon - it’s the season! Grass fed and finished beef
Dips & Condiments
Chips & Popcorn
Crackers
Fruit Snacks
Ice Cream
Cosmic Bliss (dairy free)
Skin Health (May 2026)
Summer is nearly upon us - hooray! A change in season often brings different skin care needs, from more sun exposure and heat to changes in hydration, sweat, and the products we use on our skin.
Our skin is our largest organ, and what we put in and on our bodies can often show up in our skin. Nutrition can play a meaningful role in supporting common skin concerns such as dryness, acne, eczema, inflammation, and overall skin texture. While everyone’s skin is different, certain food choices, lifestyle habits, and skincare ingredients can help strengthen the skin barrier, reduce irritation, and support a healthier glow from the inside out.
Below, I’ve included a list of specific foods and skincare tips to help support skin health and overall well-being.
Best Vitamins for Healthy Skin - a list of specific foods categorized by vitamins
Clean Skincare Tips for Healthy, Glowing Skin
* Focus on gentle, non-stripping cleansers to support the skin barrier
* Incorporate antioxidant serums (like Vitamin C) to protect and brighten
* Prioritize hydration with nourishing oils and moisturizers
* Don’t forget daily SPF for long-term skin health
The company, MoonBabe, is dedicated to clean beauty and holistic wellness.
Their site is a curated shop focused on non-toxic skincare and supplements that support skin health from the inside out.
Here are some Favorite Clean Essentials from MoonBabe:
If you are interested in learning more about MooBabe, check out their website or Instagram page at @moon_babe.co
Turning 50 (April 2026)
As I approached 50 this past year, I began to notice shifts in my body, my hormones, and my overall capabilities. I made a conscious decision to adjust parts of my lifestyle and mindset, and to embrace and honor those changes rather than fight against them. That doesn’t mean I’ve accepted aches and pains as inevitable. It means I recognize that things like workouts, nutrition, alcohol consumption, and recovery need to evolve in order to truly support my health.
Below are some of the recent lifestyle changes I’ve found most valuable. My hope is that you’ll walk away with a few new ideas, skills, or small shifts that can support you as well.
Food
* Continued to prioritize protein since it aids in muscle growth and bone health.
* Increased fiber intake to support gut health (a healthy gut contributes to better overall physiological function and balance)
* Practiced more intuitive eating by asking myself: Am I truly hungry, or am I bored, stressed, or simply trying to meet a protein goal? I also pay attention to what my body is craving - not sweets, but whether I need more fats, carbs, or protein.
Your body often knows what it needs
Supplements
* I started a new supplement regime to aid in some deficiencies and chronic issues I was facing
- Turmeric tea (anti-inflammatory)
- Collagen (supports skin and joint health)
- Creatine (supports performance and recovery)
- Fiber (supports gut health)
- Fish oil (anti-inflammatory)
- Vitamin D (supports immune function and mood regulation)
** always consult with your doctor before starting any new supplements.
Exercise
* Decreased the intensity of both conditioning and strength training to help avoid the cycle of continual injuries I was experiencing. Right now, about 50% of my workouts are focused on mobility, 40% on strength training, and 10% on low-impact cardio (which may increase during the summer).
Sleep
* I treat sleep like it’s my job. I make a real effort to get to bed early and set myself up for quality rest - crack a window for cool air, journal throughout the day to clear my mind, and adjust my schedule the next day if I wake up not feeling fully rested.
Joy
* Prioritize what brings me joy - mahjong, long walks with friends, and dinners with family.
Mirconutrients (March 2026)
Micronutrients are the vitamins and minerals our bodies need in small amounts to function properly. When we think about nutrition, we often focus on protein, carbohydrates, and fats. But an equally important part of our diet comes from micronutrients.
Micronutrients support nearly every system in the body. They play key roles in energy production, immune health, brain function, hormone balance, and bone strength. Nutrients like magnesium, zinc, iron, vitamin D, and B vitamins help our bodies convert food into energy, repair cells, and maintain healthy metabolism.
Even mild deficiencies can affect how we feel day to day, contributing to fatigue, low immunity, difficulty concentrating, or slower recovery from stress.
The best way to get enough micronutrients is through a varied, whole-food diet that includes vegetables, fruits, nuts, seeds, legumes, whole grains, and high-quality meat. Eating a wide range of colorful foods helps ensure your body receives the diverse nutrients it needs.
Micronutrients may be small, but they play a foundational role in overall health and well-being.
To help you start incorporating more nutrient-dense foods into your meals, I’ve attached three simple handouts:
Foods High in Vitamin D: supports immune health, bone strength, and mood
Foods High in Magnesium: important for muscle function, stress regulation, & sleep
Foods for Healthy Skin: support skin hydration, collagen, & overall skin health
Keep Moving This Season (February 2026)
To help combat the sluggishness that winter can bring, I’ve outlined a variety of simple, “low-friction” ways to add more movement into your day at home. By “low friction,” I mean activities that are easy to build into habits because they don’t require extra time, equipment, or planning. These are just small shifts in what you’re already doing.
Take a look at the list below and choose two or three ideas that resonate most with you. And remember, these aren’t just for winter. Start the habit now, and you’ll carry it with you all year long.
While Watching TV
* Deep squat hold during one scene
* 30-second plank holds (3x)
* 30-second glute bridge holds (3x)
* Ankle mobility circles
* Balance on one foot
Laundry Time
* Take 2–3 smaller trips instead of one heavy trip
* Carry basket unevenly to work one side (switch sides each trip)
* 10 calf raises while loading washer
* 10 squats before picking up load/basket
While Brushing Teeth
* Single-leg balance (switch halfway)
* Mini calf raises the whole time
* Wall sit the whole time
* Squat hold the whole time
Cooking
* Counter push-ups in between tasks
* Deep squat hold while something simmers
* Light marching in place
* Hip CARs (controlled circles)
Working at a Desk
* Buy or build a standing desk
* Sit on a yoga ball vs. a deskStudy sitting on floor for posture work
* Do 10 burpees before returning to work after a break
* Stretch hip flexors when you get up for a break
On Your Phone
* Walk around your house while talking on the phone
* Deep squat scrolling
* Stand instead of sit rule
* Gently stretch shoulders and neck
Cleaning
* Vacuum lunges instead of walking normally
* Mop in wide squat stance
* Slow controlled bend instead of rounding spine
* Fast-paced 10-minute “cleaning sprint
New U.S. Dietary Guidelines: Key Updates and Takeaways (January 2026)
In the health and wellness world, the year has already begun with big news… the U.S. government has released new dietary guidelines, and they’re sparking a lot of conversation. I wanted to share my quick take, along with a simple summary of the key points below.
Overall, I believe these new guidelines are a step in the right direction. For the first time, the federal government is clearly acknowledging the impact of highly processed foods and emphasizing a fundamental truth: what we eat matters more than counting calories.
You can find the new food pyramid on the government’s new site at https://realfood.gov/,
Below are a few highlights from the updated guidelines. As always, remember that every body is different - what works for one person may not work for another. But if you focus on eating real, whole foods and listening to your body, you’ll be in a great place.
1. Protein
The recommended daily protein intake has increased to approximately 1.2–1.6 grams per kilogram of body weight, a meaningful jump from past guidelines. This change reflects research showing that adequate protein supports muscle maintenance, metabolic health, blood sugar stability, immune function, and healthy aging. Both animal and plant-based sources are encouraged, including fish, poultry, eggs, yogurt, legumes, tofu, and tempeh.
2. Healthy Fats
Dietary fat is no longer something to fear. The guidelines emphasize fats from eggs, avocados, nuts, seeds, olive oil, and full-fat dairy as beneficial for hormone balance, brain health, and nutrient absorption. These fats also improve satiety, helping reduce overeating and blood sugar spikes.
** Saturated fat clarification - While healthy fats are strongly encouraged, the guidelines still recommend that the intake of saturated fat (such as butter, cheese, milk, meat) not exceed 10% of daily calories.
3. Fruits and Vegetables
Unsurprisingly, fruits and vegetables remain foundational. The recommendation is at least 3 servings of vegetables and 2 servings of fruit daily. These foods provide fiber, antioxidants, vitamins, and minerals that support gut health, heart health, and inflammation control.
4. Whole Grains
This is a major shift from older guidelines. Rather than broadly promoting “carbohydrates,” the new guidance distinguishes between refined grains and fiber-rich whole grains. Foods like oats, quinoa, brown rice, farro, and whole-grain sourdough are encouraged, with a suggested 2–4 servings per day, depending on individual needs. Fiber supports digestion, cholesterol balance, and stable energy levels.
5. Ultra-Processed Foods and Added Sugars
Highly processed foods and added sugars are now clearly identified as foods to limit or avoid, particularly for children. Research links frequent consumption of ultra-processed foods to higher risks of obesity, diabetes, heart disease, and mood imbalance. The emphasis is on returning to real, minimally processed foods whenever possible.