Twin Leaf Wellness

11/20/2025

I talk a lot about fiber because 95% of Americans are fiber-deficient and because everyone seems to be talking about protein lately.

Both of these macronutrients are equally important. Fiber improves digestion, helps regulate blood sugar, and feeds the microbiome, while protein builds and repairs tissue such as muscle and bone and is essential for immune function.

How much protein you need per day depends on factors like weight, lifestyle, exercise levels, and goals. You can ask ChatGPT or Grok directly: “How much protein do I need per day considering I weigh X, have Y activity level, and my goal is Z?” Once you know, you can use any macronutrient or calorie-tracking app for a few days just to get a sense of where you currently are.

Here’s what you need to pay attention to:
1. A meal without protein and made mostly of carbohydrates (think cereal with fruit, bagels, pastries, or toast with jam) will spike your blood sugar, followed by a drop that can leave you hungry, tired, irritable, or hangry. You pick :)

2. Also, not all protein sources are absorbed or utilized equally.

3. Another important point is not to ignore plant protein sources, such as:
Soy products (tofu, tempeh, edamame, soy milk,) Quinoa, Buckwheat, Amaranth, H**p seeds, Chia seeds, Spirulina (nutrient-dense but low-volume; not a primary protein source) Moringa leaves.
Contrary to what we once believed, these protein sources do not need to be paired at the same meal to create a complete amino acid profile.
You’ll also find protein in legumes, mushrooms, grains, nuts and seeds, vegetables (lower in protein, higher in micronutrients), and fermented foods.

As always, eat mindfully and with intention. If you have questions, I am here to help.

11/19/2025

Yes! This actually works!

We go through a lot of lemons each week, but we used to end up tossing a few because they molded before we got to them. Now we store them submerged in water in a jar in the fridge, and they stay fresh much longer.

We use them daily: lemon water in the morning, instead of salad dressings, and cooking.

How many lemons do you go through in a week?

11/17/2025

What I learned about exercising
(Lessons from the kid who couldn’t run, couldn’t climb trees, and was always last in PE)

1. There is no single “right” form of exercise.

There are thousands. We are all different: some people thrive in a gym with rock music blasting through their headphones, others prefer swimming, and others feel most alive walking through the woods listening only to birds. Exercising does not equal having a gym membership.

2. Exercise does not have to be expensive.
We live in an era where there are countless free online resources for every kind of movement. Tai chi? Somatic workouts? Animal flow? You name it—someone teaches it for free.

3. We do have time.
You can take a meeting while walking. You can attend an online conference outside in the fresh air. Anyone can find 10 minutes for a plank or a quick HIIT workout. It simply requires shifting things around—but it starts with wanting it. If there’s a will, there’s a way.

4. Exercise isn’t the biggest factor in weight loss—but the 15% it contributes matters a lot.
More importantly, building muscle is essential as we age. Flexibility keeps us functional. Movement protects us long before it changes the scale.

5. It’s not something you can postpone… just like you cannot postpone lymphatic massage.
Movement works best when it’s consistent—daily, not “when life slows down.” Put on your workout clothes, lace your shoes, and start. That’s the hardest part.

What has your exercise journey been like?
What form of movement feels most like you?

Share below — I’d love to hear and cheer you on.

And if you need support, structure, or inspiration, send me an email @ veronica@twinleafwellness.com

11/14/2025

If you care about your health but feel overwhelmed by all the noise… my weekly newsletter, Info to Nibble On, was created for you.

Every Friday, I send out one clear, practical, evidence-based message about:
– nutrition
– metabolic health
– gut science
– women’s health
– everyday habits that actually move the needle

It’s short. It’s digestible.

And it’s designed to make you smarter about your health without adding noise to your life.

If you’ve found value in my posts, you’ll love the newsletter — it’s where I share my best insights, tools, resources, studies, and book/podcast recommendations that don’t make it to social media.

Subscribe here: www.twinleafwellness.com

If you’re already subscribed, thank you — and feel free to forward it to someone who might need it this season.

Your circle becomes healthier one person at a time.

11/14/2025

How to be an informed consumer.

As I was getting ready to place an Amazon order for Mooala (https://amzn.to/3LDv4pS) — a nice, shelf-stable organic almond milk — I realized there were two options from the same company.

Both organic, both made with almonds, but one had two extra ingredients.
It’s the gums that I stay away from because they can irritate or damage the intestinal lining.

So pay attention when you make a purchase: read and re-read the ingredient list.

And yes, the cleaner option is more expensive. Of course it is.

11/13/2025

A healthy relationship with food is built one choice at a time.

When we eat from a place of stress or restriction, we start to use food to confirm our own emotional patterns: “I can’t have that.” “I hate this.” “I never eat that.”
These phrases sound like discipline, but they often come from fear — not freedom.

The goal isn’t to control food, but to understand why we reach for certain foods, skip meals, or feel guilty after eating.

Try this instead:
Pause before you eat and ask, “What do I actually need right now?” — nourishment, comfort, energy, a break? That single question can change everything.

Food is information for your body, but it’s also feedback for your mind.
Start listening.

If this message resonates, like it, share it with someone who needs the reminder, or leave a comment below with what helps you maintain a healthy relationship with food.

11/11/2025

How does this Dr. Hyman quote make you feel?

A quote like that used to make me angry and dissapointed but in time I got to see it as a reason to do exactly the opposite and inspire other people to do the same.

What are you doing today for your health?

11/11/2025

And of course gut health.

There are actually four aspects of a whole life that influence mental health, cognitive health, and behavioral health in either a positive way or a negative way.
Read more: https://bit.ly/3LgaN3K

11/09/2025

Do you eat enough fiber?

Dietary fiber is the indigestible part of plant foods that offers numerous evidence-based health benefits by supporting digestion, metabolism, diabetes management, and long-term disease prevention. But how do you know if you’re getting enough?

Most Americans aren’t. In fact, about 95% of the population is fiber-deficient.

I believe the struggle comes from eating without intention. It’s easier to grab a piece of fish (“protein, protein, protein”), heat something up in the microwave, or make a sandwich. If you start the day with eggs and bacon, have a sandwich for lunch, and finish with steak and broccoli, you might end up with around 4 grams of fiber—far below the daily minimum of 25 g for women and 38 g for men.

Let me see your plates. Show off your fiber.

11/07/2025

Every week, I collect the ideas, studies, recipes, moments, and insights that sparked something in me—and I share them in Info to Nibble On.

It’s not just a newsletter; it’s a practice. A place where curiosity meets nourishment, and where we explore wellness as something deeper than trends or rules.

If that kind of space calls to you, you can join us here: www.twinleafwellness.com

Let’s think, learn, and grow with intention.

Health On,

Veronica

11/06/2025

"Healing is so cringe when it’s efficient. “I journaled, I hydrated, I set boundaries, I did shadow work, I scheduled joy.” Okay spreadsheet.... Okay. Calm down. You sound like HR.

You are not an optimization project. You are not a quarterly report. You are not a workflow.

You are an animal that learned language and then panicked.

Your repair is going to be weird and slow and sticky and sacred and disgusting. You will regress. You will cling. You will sob over things you claimed not to care about. You will repeat yourself because repetition is part of how mammals learn safety. You will talk about the same breakup six hundred times in slightly different wording until the story dissolves into saliva and loses its teeth. You will oscillate between “I am infinite light” and “I am pond scum.” You will crave touch like oxygen. You will crave solitude like morphine. You will be ridiculous.

Good. That’s correct.

Your aliveness is allowed to be uneconomic.

How I will help you is: I will protect that uneconomy. I will defend your useless sacred mess from the part of you that wants to fire you for not meeting metrics."

I’m with you on this journey. You are not alone.

Veronica,
Integrative Nutrition Consultant

11/05/2025

What do a music conductor, blueberries, and qigong have in common?

They all support the movement of lymph inside the body.

Highly ignored and understudied, the lymphatic system plays a major role in our immunity and overall health. Come learn about the lymphatic system and enjoy a restorative sound bath this Friday at The Well of Roswell.

To sign up: https://www.thewellofroswell.com/events/the-hidden-river-vibrancy-for-health-and-immunity?fbclid=IwY2xjawN4b8NleHRuA2FlbQIxMABicmlkETFERjZjdThlWkY4cEhuYVd5c3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHhL80mQ1VGrVUpeO7xW8M_V8b3B-NPAvMtGHQD2d4ZLaF4QvwUNGHM5NiMpL_aem_38Wz-lUmvRr5-6m6AKb9CQ