Clean Eating and other Healthy Shenanigans

04/21/2026

This morning, I felt the quiet whisper of a mother’s instinct… that ancient voice that rises not from the mind, but from somewhere deeper—woven through generations of women who learned by living, not by degrees.

I saw my daughter reaching outward—toward bottles and promises, expensive remedies for hair touched daily by chlorine’s harsh hand. And for a moment, I hesitated… wondering if my voice would be welcome in her world.

But wisdom doesn’t knock loudly. It gently offers.

So I shared what once came to me in my own season of devotion—when I swam miles and moved my body like a prayer, not for competition, but for alignment. I didn’t learn from textbooks… I listened inward. I asked my body. I trusted what surfaced.

And what came was simple:

Before the water touches you… anoint your hair. Protect it. Seal it. Love it.

Weave in protection—
a leave-in conditioner, something rich and nourishing, worked gently through the strands…
then braided into the hair like an intention set before entering the water.
A barrier. A shield. A quiet act of care against the pull of chlorine.

And then, from the earth herself—
Flaxseed, water, fire… transformed into a living gel.
Infused with rosemary to awaken, lavender to soothe… a quiet ritual of nourishment.

✨ The Ritual Recipe ✨
Boil 4 Tbsp flaxseeds in 2 cups water for 8–10 minutes, until it thickens into a gel.
Strain into a glass jar while warm and let it cool.
Once cooled, add:
• 10 drops rosemary oil (to awaken and stimulate)
• 10 drops lavender oil (to soothe and soften)
Optional: 10 drops frankincense, 10 drops rose, or a touch of patchouli for a deeper, earthy scent.

Keep in the fridge (it will stay fresh about 2 weeks).
Pour into a squeeze bottle for easy use—this makes it easier to anoint your hair evenly, especially while wet. Style as you wish: diffuse curls or brush and shape straight hair as it dries.

After a few days, you’ll begin to feel it…
Softness returning.
Life returning.
Your hair remembering.

When she received it, she called me wise.

And I smiled… because this wisdom is not mine alone.

It lives in our bones.
It travels through our bloodlines.
It waits for us to remember.

So when you are searching for answers…
Pause.

Go inward.
Listen closely.

There is a voice within you that has been gathering knowledge long before you were born.

Trust her. 🌿✨

04/21/2026

Hey hey hey!! I’m back!!

🍓Just in time for an exciting little treat I like to give myself when I’m winning something like dessert that’s fun no matter what age you are!!

🍓 Here I’ve got my strawberry Kiefer and Cascadian Farms mini fruitfuls!!

🍓 And of course you can mix it up anyway you like they also have chocolate flavored minis. I like the fruit bowls because they add a sense of whimsy like confetti.

🍓 You could add fruit on top if you like the choices are endless.

🍓 Keep in mind that you can use any flavor of Kiefer, and any cereal that is organic and that it’s a little better choice than the old Kellogg’s or General Mills. We’re talking the healthy area aisle, even though you don’t want to do too much of it. It’s better than grabbing the ice cream sandwich out of the freezer.

🍓 And remember, don’t restrict yourself too much we all love ice cream. We all love a nice treat. It’s just that we shouldn’t have them every day.

💪🏽Kiefer is really great before bedtime to help muscle rebuilding!!

04/19/2026

04/19/2026

03/24/2026

I hereby declare that I do not give Facebook Meta my permission to use any of my personal data. I also do not give AI permission to look at my internet presence, period. I do not agree to let anyone offer me AI without my specific authorization or permission

03/23/2026

03/19/2026

03/15/2026

A doctor’s guide to avoid doctors.

Except for preventative maintenance of course.

I’m a doctor, but the truth is I would rather not see you in my office for a heart attack, a cancer scare, or a diabetes diagnosis.

Most chronic diseases do not appear overnight.

They develop through years of small daily habits. The good news is that the same habits that contribute to disease can also prevent it.

Here are five evidence based things you can start doing today to dramatically reduce your risk of chronic disease.

1. Move your body every day

Regular physical activity is one of the most powerful tools we have for preventing disease.

Studies show that consistent exercise can reduce the risk of all cause mortality by roughly 30 percent or more.

You do not need a gym membership or a complex routine.

Thirty minutes of brisk walking, cycling, dancing, or any activity you enjoy can lower the risk of depression, dementia, type 2 diabetes, and cardiovascular disease.

Consistency matters more than intensity.

2. Eat a wide variety of plant foods

The diversity of plants in your diet shapes the diversity of your gut microbiome.

This matters because your gut bacteria influence immunity, metabolism, and inflammation.

Research shows that people who eat more than thirty different plant foods per week have a more resilient and diverse microbiome than those who eat fewer than ten.

Fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices all count.

Even dark chocolate and coffee are plants. Yay!

3. Increase your fiber intake

Most people consume about 15 grams of fiber per day.

For optimal health, the target should be closer to 30 to 50 grams.

Fiber feeds beneficial gut bacteria, helps regulate blood sugar, lowers LDL cholesterol, and supports digestive health.

Higher fiber intake is also associated with a significantly lower risk of colorectal cancer and cardiovascular disease.

The key point is simple, fiber only comes from plants.

4. Moderate your intake of saturated fat

This is not about eliminating foods or creating fear around nutrition. It is about balance.

High intakes of saturated fat, commonly found in red meat, processed meats, butter, and cheese, can raise LDL cholesterol and contribute to the development of atherosclerosis.

Shifting toward healthier fat sources such as nuts, seeds, avocados, olive oil, and other unsaturated fats supports cardiovascular health.

5. Learn to manage chronic stress

Chronic stress affects almost every system in the body.

It influences inflammation, sleep quality, blood pressure, blood sugar regulation, and even immune function.

Developing simple stress management habits can have profound health effects.

Physical activity, meditation, breathing exercises, time outdoors, journaling, and meaningful social connection all help regulate the stress response.

These habits reflect the core principles of lifestyle medicine, nutrition, physical activity, restorative sleep, stress management, social connection, and avoiding harmful substances.

You do not have to be perfect.

Health is built through small consistent actions that accumulate over time.

If these five habits become part of your daily routine, there is a good chance the next time we meet will be for a friendly conversation rather than a medical emergency.

It’s never too late and even small behaviours, when repeated consistently, can bring meaningful changes very quickly.

The small things ARE the big things.

💚 Dr. Jules

* in this photo, I’m chatting with Dre Lise Babin, current president of the New-Brunswick Medical Society. She was also my residency supervisor and mentor, is now my colleague and a dear friend.

I can’t wait to share our conversation on The Dr. Jules Plant-Based Podcast

Médecins NB Docs

03/15/2026

Mike Fremont has pushed the boundaries of what is believed possible. He retains world records for Half Marathon in both the 90 and 91 age groups and a level of astounding fitness level. In 1991 when Mike was aged 69, he was diagnosed with a cancer which the Cleveland Clinic said would kill him in 3 months. He switched to a Vegan Diet, then a whole-Foods Plant-Based Diet, & killed the metastases! He eats a lot of whole grain bread, rice, oats, other cereals including corn, potatoes sweet and white, all oil-free. He also eats tofu, onions, greens including kale and chard, carrots, canned beans, fresh vegetables such as asparagus, peas, lentils, string beans, bok choy, mushrooms, oat, h**p and almond ‘milks’, oranges, grapefruit, berries when available, melons, grapes; occasionally some Tofurky. Mike turned 100 in 2022, still running & doing chin ups. https://www.greatveganathletes.com/mike-fremont-vegan-runner/