Color My Food, Nutritional Therapy

01/19/2026

Let’s reclaim our brains…🧠💕✨

The average American spends over 12 hours a day interacting with media. People are spending hours a day on their phones scrolling social. This isn’t innocuous. We must reclaim our brains for the best shot of good brain health. Be the exception!

01/17/2026

Micro Habit in Real Life

A lot of people ask me how this looks in real life — so I’ll share mine.

In 2023, my one nutrition intention was simple > eat more nutrient-dense breakfasts.

That meant:
✅protein (yogurt, nuts, flaxseed, chia)
✅carbs from plants (oats, quinoa, buckwheat)
✅foods that supported steady energy and focus

Over time, that turned into:
• homemade granola with Greek yogurt + seasonal fruit
• overnight oats with chia
• “cake-inspired” oats (carrot cake, apple pie, pumpkin pie)
• egg casseroles on the weekend

Note: oats alone can spike blood sugar.
So when I eat oats, I always pair them with:
• protein
• and/or fats from nature (chia, almond butter, even a dab of butter)

That one intention (a more nutrient dense breakfast)— practiced consistently — became a lifestyle habit.

No perfection.
No rules.
Just nourishment.

💬 What does breakfast look like for you most days?

01/17/2026

❌ Skip the New Year's Resolution
✅Make a micro change instead

One of the biggest mindset shifts I’ve learned as an FNTP:

Health doesn’t change through willpower.

It changes through consistency.

That’s why, for the past couple of years, I’ve encouraged clients to start with:
✔ ONE daily nutrition change
✔ ONE daily lifestyle change

Not forever.

Not perfectly.

Just consistently.

That might look like (nutrition):
💧drinking a glass of water after waking up
🥬 eating leafy greens each day
🍑 adding 2 colors on their plate

(lifestyle)
✨1 minute of breathing or journaling
🪜choosing stairs instead of the elevator
🚶🏻parking a little farther away
🛌going to bed at the same time each night

These changes may seem small — and that’s the point.

✅ They’re doable.
✅ They fit real life.
✅ And over time, they become habits.

Once a habit is established, we gently layer in the next one.

This is how sustainable change actually happens. 💫

💬 If you had to start with just ONE small daily change, what feels most realistic right now?

01/17/2026

Over the past few years in private practice, I’ve noticed a pattern.

Most people (it was true for me too…) reach out for functional nutrition when:
• they’ve tried “everything”
• symptoms feel acute
• they’re frustrated by a lack of answers
• and they’re exhausted and confused from trying different solutions

Most health challenges don’t start suddenly.

Digestive issues, blood sugar imbalances, hormonal shifts, low energy, mood changes — these often build slowly over years or decades.

And yet, we’re conditioned to want quick solutions.

What I've learned time and again --lasting change doesn’t come from or one appointment or one plan.

It comes from how we live, day after day.

That’s why this January, I’m inviting you to do something different.

Instead of big resolutions, we’ll focus on clear intentions and small, sustainable change — one step at a time.

This is the foundation of a Brain Health Lifestyle:
supporting your energy, focus, mood, digestion, and emotional wellbeing together.

💬 What does “feeling better” actually mean to you this year?

📌 Follow along this month as we build this gently — together.

01/10/2026

Daily choices matter…💖

01/06/2026

Back to basics > protein + carbs from plants + spices

Nutrient dense breakfast tacos:
Protein + 4 plant carbs + 3 spices
🥚Eggs + breakfast sausages
🥦Sunday’s leftover roasted broccoli, onions & potatoes
🥬 Spinach (fresh or frozen)
🌿Three spices: chili, cumin, oregano

✅ Steady energy
✅ Sharper mind
✅ Calmer body

REMEMBER:
Nutrient density = nutrients per calorie (protein, fiber, vitamins, minerals, phytochemicals, essential fatty acids)

Skip counting calories, think nutrient density instead 😊

01/05/2026

Feeling bloated? Drink water
Feeling foggy? Drink water

Not a fan of plain water?

Make a pitcher of infused water for the day.
🥒 Cucumber
🍋 Lemon, lime, or grapefruit
🌿 Fresh mint or herbs
🍓 A few berries

Hydration is one of the simplest ways to support your body’s natural detox processes.

When you’re well hydrated, your body is better able to:
💧 Flush waste
✨ Support digestion
⚡ Improve energy
🧠 Enhance mental focus
🍭 Reduce sugar cravings

Drink water & follow for more gentle detox habits that support a brain health lifestyle.

01/05/2026

Feeling puffy, heavy, or restless at night?
That’s a sign your body may be holding onto stress — not that you’re doing anything wrong.
🛁 Tonight’s gentle reset:
A warm Epsom salt bath.
It helps your body relax, unwind, and let go — which supports detox naturally.
No effort. No willpower. Just rest.
💬 Save this for later or share with someone who needs permission to slow down.
Feeling puffy, heavy, or restless at night?

That’s a sign your body may be holding onto stress — not that you’re doing anything wrong.

🛁 Tonight’s gentle reset:

A warm Epsom salt bath.

It helps your body relax, unwind, and let go — which supports detox naturally.

No effort. No willpower. Just rest.

💬 Save this for later or share with someone who needs permission to slow down.

💬 Is this a tonight ritual or a weekend reset?

📌 Share with someone who needs a gentler approach to detox.

01/04/2026

If you’re feeling foggy, tired, or uncomfortable in your clothes post-holiday… your liver may simply need a little extra love.

Here are gentle, realistic micro habits to support liver function — no extreme detoxes, no deprivation:

🍋 Lemon water and herbal teas
🌿 Herbs & spices
🫒 Healthy fats from nature
🌈 Colorful plants
🥦 Cruciferous veggies

✨ Action Pick ONE liver-loving habit to add today.

💬 Tell me: Which of these is already on your plate today?

👉 If you want to go deeper and stack these January micro habits through the year : check out my blogpost Clear the Fog: Support Your Liver Naturally > link in comments

01/04/2026

Tip of the Week: Prep one cruciferous vegetable once and use it all week

🥦 Broccoli, cauliflower, Brussels sprouts, and cabbage support your body’s natural detoxification pathways, especially in the liver.

They help with:
✨ Waste/toxin processing
✨ Estrogen balance
✨ Metabolic health
✨ Brain clarity & mood

💜 Bonus: Red/purple cabbage & cauliflower provide extra nutrient (antioxidant and anthocyanin) support for brain health.

🌱 January Detox Micro Habit:
• Shred cabbage for slaw
• Make it a base for a grain bowl
• Use as a wrap base with leftoversUse as a wrap base with leftovers
• Add crunch to soups or stews

💬 Which cruciferous veggie will you start with?

👉 Comment RECIPE and I’ll DM you a link to my favorite simple slaw ideas.

📌 Save & follow for gentle detox habits all January.

01/03/2026

January isn’t about doing everything.

It’s about gently supporting your body’s natural detox systems — one small habit at a time.

🌱 January Detox Micro Habit:

Start your morning with:

🫁 5 slow, mindful breaths
☕ A detox tea (chamomile, dandelion) or simply water

Why this supports detox:

🧠 Calms the nervous system (detox works best when stress is lower)
⚡ Improves mental clarity
💛 Supports digestion & elimination
😌 Sets the tone for the day

💬 Question:
What’s ONE small detox-supporting habit you could do daily this week?

👇 Comment below — community builds consistency.

📌 Follow along for daily detox micro habits that support brain + body.

01/03/2026

Eat local, eat seasonal = increased nutrients = sharper mind, calmer body, feel happier inside and out.

Bonus: supports the local economy, supports those growing food the way nature intended > supports Mother Earth 🌏💖

What seasonal veggies will you eat this week? 😊

Hello, 2026! Hello January!

Fresh starts taste even better when they’re in season. January is packed with winter produce that makes healthy meals easier and more affordable, including citrus like oranges, mandarins, and grapefruit, plus sweetpotatoes, winter squash, kale, pears, and pomegranates.

Eating seasonal fruits and vegetables in January means better flavor, more nutrients, and simple ways to refresh meals after the holidays.

👉 Click through to see what’s in season for January, plus tips and recipe inspiration to help you make the most of winter produce all month long.

01/03/2026

Mindshift -- rather than "dieting", "restricting" after the holidays, add in more nourishing foods.

Here's a wonderful start -- which of these gut-friendly, brain boosting foods will you have this coming week?

Your gut doesn't just need supplements—it needs the right foods to heal from the inside out! 🌱

These 8 gut-healing foods work like medicine for your digestive system, reducing inflammation, repairing your gut lining, and restoring balance to your microbiome.

Here's what makes them so powerful:

• Mushroom Broth: Rich in amino acids that seal and repair the gut lining.
• Fermented Vegetables: Packed with probiotics that restore beneficial bacteria and reduce inflammation.
• Ginger: Soothes digestive upset, reduces inflammation, and speeds up gastric emptying.
• Papaya: Contains digestive enzymes (papain) that help break down protein and ease digestion.
• Blueberries: Loaded with antioxidants that protect gut cells from oxidative damage.
• Leafy Greens: Provide fiber, folate, and compounds that feed beneficial bacteria.
• Chia & Flax Seeds: Omega-3s reduce inflammation while fiber feeds your microbiome.
• Sweet Potatoes: Gentle, easy-to-digest carbs that soothe the gut and provide prebiotic fiber.

The best part? These foods work synergistically with your body's natural healing processes—no side effects, just nourishment. 💚

Combine these with gut-healing supplements (like L-Glutamine and probiotics) for maximum impact!

Save this list for your next grocery run and start healing your gut one meal at a time.

What's your favorite gut-healing food? Share below! 👇

01/03/2026

✨ January Detox Reset — A Gentle Place to Begin ✨

If January feel like a good time reset, and you’re looking for simple actions and lasting changes, welcome!

Your body is always detoxing — through your breath, liver, gut, kidneys, lymphatic system, and skin.

After the holidays, those systems are often a little overtaxed by stress, sugar, disrupted routines, and richer foods.

So this January, we’re doing something different.

🧠 January’s Brain Health Focus:

Support your body’s natural detoxification systems — gently.

No cleanses.
No deprivation.
No “all or nothing.”

Instead, we’ll build a foundation for a sustainable brain health lifestyle by layering in one detox-supporting micro habit at a time.

Throughout January, I’ll be sharing simple, doable micro habits that support detox through:

🌬 Breath & nervous system regulation
💧 Hydration
🥦 Foods that are kind to your liver
😌 Stress resilience & sleep

These small choices help support:
✨ Clearer thinking
✨ Calmer mood
✨ Better digestion
✨ More energy
✨ Less inflammation

This isn’t about restrictions or forcing your body to detox —
it’s about supporting the systems that already do.

💬 Start here:

What’s ONE gentle habit you’re willing to practice this week?

📌 Save this post to come back to

🤍 Share with someone who needs a softer January

👉 Follow along for daily detox micro habits all month long

01/03/2026

“A quiet invitation to slow down and reconnect with your heart…”

A lovely way to begin a new year and to set the tone ✨

01/03/2026

“You don’t need to do everything, you just need to begin…” 🧠💕✨

01/03/2026

Feeling bloated, foggy, or uncomfortable after the holidays?
Let’s start January gently — not with restrictions, guilt or willpower.

🍲 Soup is one of the most brain- and body-loving micro habits you can add right now.

This aromatic, delicious 😋 Winter Detox Moroccan Sweet Potato Lentil Soup is:
✨ Hydrating
✨ Nutrient-dense
✨ Naturally liver-supportive
✨ Anti-inflammatory & deeply comforting

Why soup works so well after the holidays:
💧 Warm, mineral-rich fluids help reduce bloating
🧅 Onions + garlic support detox pathways
🥬 Greens nourish liver + gut
🌿 Spices calm inflammation & support immunity

🌟 Action: Add one pot of soup to your week — no cleanses required.

🔗 Reply “RECIPES” in the comments and I’ll DM you the link to my blog post with 5 gentle holiday recovery soups.

💬 Question: Would you rather sip soup for lunch or dinner this week?

📌 Save & share with someone who needs a softer January.

01/02/2026

🎉 Happy New Year ! ✨

As the sun rises on a new year, here is gentle reminder:
you don’t need big resolutions to feel better.

If you’re craving a more holistic, sustainable way forward, this year is an invitation to step into the driver’s seat of your health and wellbeing with a brain health lifestyle.

Clearer mind.
Calmer body.
Happier from the inside out.

We’ll build it one micro habit at a time — no pressure, no restrictions.

💬 What is one intention you’re welcoming into this year?

📌 Follow along for a softer, smarter way to feel better in 2026.

12/31/2025

As we close the year,

thank you for being here —

for walking this path of nourishment and wellbeing,
for yourself and your family ✨✨

12/31/2025

🙏 Gratitude Is Brain Nourishment 💖

As the year winds down…

What nourished you most this year — physically, emotionally, or spiritually?

Name one thing below. Tag a friend you’re grateful for — gratitude strengthens the brain and relationships.

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12/30/2025

Reset your cells, hormones and energy …

Protein consistent meals, and nervous system support create balance…

12/30/2025

🧠 Brain Wins Matter More Than Resolutions 💪

Forget rigid resolutions. Look at what you accomplished instead.

✨ A habit you kept
✨ A boundary you honored
✨ A calmer response
✨ A meal you improved
✨ A moment you chose rest

These small wins build resilience, focus, and energy for the year ahead.

Which brain win are you proud of today?

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