Rooted Origin Health and Wellness Coaching

01/09/2026

🌱 Dr. Michael Greger–Inspired Health Tip

👉 Eat more whole plant foods, not pills.
Dr. Greger consistently emphasizes that nutrition works best when it comes from whole foods, not isolated supplements. The fiber, antioxidants, phytochemicals, and micronutrients in plants work together to reduce inflammation, support gut health, and protect against chronic disease.

Try this today:
Add one intact whole grain or legume to your meals—think oat groats, lentils, beans, or barley. These foods feed your gut microbiome, stabilize blood sugar, and are linked to longer life.

Why it matters:
Populations that live the longest (Blue Zones) eat diets rich in beans, whole grains, fruits, and vegetables—not ultra-processed foods or fad diets.

✨ “The more whole plant foods we eat, the more our bodies are able to heal and thrive.” — Dr. Michael Greger

Hashtags:
🌿

01/08/2026

🌾 Let’s Talk About Wheat Germ 🌾

What is wheat germ?
Wheat germ is the nutrient-dense heart of the wheat kernel. It’s the part that sprouts into a new plant — which means it’s packed with life-supporting nutrients. When wheat is refined into white flour, the germ is removed… and so are many of its benefits.

⸻

🥣 How do you use wheat germ?

Wheat germ has a mild, nutty flavor and is easy to add to everyday foods:
• Sprinkle on oatmeal or hot cereal
• Stir into smoothies
• Add to plant-based yogurt
• Mix into soups, stews, or salads
• Fold into homemade bread, muffins, or pancakes
• Sprinkle over roasted vegetables

👉 Best tip: use it raw or lightly heated to preserve nutrients, and store it in the refrigerator to keep it fresh.

⸻

💪 Why is wheat germ healthy?

Wheat germ is a nutritional powerhouse:
• Vitamin E – a potent antioxidant that protects cells from aging
• B vitamins – support energy metabolism and brain health
• Fiber – feeds gut bacteria and supports heart health
• Plant protein – supports muscle and tissue repair
• Minerals like zinc, magnesium, and iron

Because it’s a whole food, these nutrients work synergistically, not in isolation.

⸻

🧬 Why does wheat germ promote longevity?

Wheat germ supports many of the pillars of long life:
• Reduces oxidative stress (thanks to antioxidants like vitamin E)
• Improves cholesterol and heart health
• Supports healthy blood sugar regulation
• Feeds the gut microbiome, which is strongly linked to immune health and lifespan
• Encourages whole-grain consumption, a dietary pattern consistently associated with longer life and lower chronic disease risk

Dr. Michael Greger and other longevity researchers emphasize that intact whole grains, not refined grains, are linked to reduced risk of heart disease, cancer, and early death — and wheat germ is one of the most concentrated sources of whole-grain nutrition.

⸻

🌱 Bottom line

Wheat germ is small but mighty. Adding just a spoonful a day is an easy, affordable way to boost nutrient intake and support long-term health — the kind of simple habit that adds up over a lifetime.

Eat the part of the grain that brings life… and let it support yours.

01/07/2026

Here’s a clear, science-grounded way to talk about gluten-free diets for people without gluten sensitivity, framed in the style Dr. Michael Greger often uses—evidence-based, food-first, and whole-plant focused 🌾

⸻

Gluten-Free Diets: Helpful or Harmful if You’re Not Sensitive?

For people with celiac disease or non-celiac gluten sensitivity, avoiding gluten is medically necessary. But for the general population with no gluten intolerance, going gluten-free may actually do more harm than good.

What Is Gluten, Really?

Gluten is a protein found naturally in whole grains like:
• Wheat
• Barley
• Rye
• Spelt
• Farro

These grains have been staples of human diets for thousands of years and—when eaten whole and intact—are associated with lower risk of heart disease, type 2 diabetes, and certain cancers.

⸻

Why Dr. Michael Greger Says Gluten-Free Isn’t Healthier (If You Tolerate Gluten)

Dr. Greger emphasizes that the problem isn’t gluten—it’s processing.

1. Gluten-Free ≠ Whole-Food

Most gluten-free packaged foods are:
• Highly processed
• Lower in fiber
• Higher in sugar, fat, and salt
• Made with refined starches (rice flour, tapioca starch, potato starch)

📉 These foods lack the protective phytonutrients and fiber found in whole grains.

2. Whole Grains with Gluten Are Protective

According to the research Dr. Greger cites:
• Whole-grain consumption (including gluten-containing grains) is linked to:
• Lower LDL cholesterol
• Better gut microbiome diversity
• Reduced inflammation
• Lower all-cause mortality

🌾 Removing gluten often means removing whole grains, which removes their benefits.

3. Fiber Is the Missing Piece

Gluten-free diets are often fiber-deficient, and fiber is critical for:
• Gut health
• Blood sugar control
• Appetite regulation
• Detoxification through the colon

Dr. Greger frequently points out that most Americans already don’t meet fiber recommendations, and gluten-free diets often make this worse.

⸻

The Real Villain: Processed Foods, Not Gluten

Dr. Greger stresses:

“Don’t eat less gluten—eat less processed food.”

Better Choice:

✔️ Whole wheat berries
✔️ Steel-cut oats
✔️ Barley
✔️ Farro
✔️ Sprouted whole-grain bread

Foods to Limit (Whether Gluten-Free or Not):

❌ White bread
❌ Pastries
❌ Crackers
❌ Cookies
❌ Ultra-processed snack foods

It’s not about gluten-free vs. gluten—it’s about whole vs. refined.

⸻

When Does Gluten-Free Make Sense?

A gluten-free diet is appropriate if you have:
• Celiac disease
• Diagnosed non-celiac gluten sensitivity
• Wheat allergy

But for everyone else, the evidence supports embracing whole grains, not avoiding them.

⸻

Bottom Line
• Gluten itself is not harmful for most people
• Whole grains with gluten are health-promoting
• Gluten-free processed foods are not healthier
• Focus on whole, intact plant foods, not food labels

🌱 Eat food. Mostly plants. Not too much. Preferably whole. (Very much in the spirit of Dr. Greger

01/06/2026

Let’s talk oat groats 🌾—they’re one of the most underrated whole foods out there and a favorite in the whole-food, plant-based (WFPB) world, including by Dr. Michael Greger.

⸻

What are oat groats?

Oat groats are the whole, intact kernel of the oat—with only the inedible outer hull removed. Nothing else is stripped away.

Think of them as oats in their most natural, least processed form.

How they compare:
• Oat groats → whole grain, intact, chewiest, most nutrients
• Steel-cut oats → chopped groats
• Rolled oats → steamed and flattened
• Instant oats → heavily processed

⸻

Are oat groats edible?

Yes—100% edible, but they must be cooked. Raw oat groats are very hard and not digestible.

Once cooked, they’re:
• Chewy (similar to barley or farro)
• Nutty and hearty
• Very filling and satisfying

⸻

Why oat groats are so healthy

Because they’re intact whole grains, they:
• Slow digestion and stabilize blood sugar
• Support gut health
• Are naturally oil-free, sugar-free, and gluten-free
• Retain maximum fiber, minerals, and phytonutrients

This is why Dr. Greger often recommends them over processed oats.

⸻

How to cook oat groats (basic method)

Stovetop method

Ingredients
• 1 cup oat groats
• 3–4 cups water

Instructions
1. Rinse oat groats well.
2. Bring water to a boil.
3. Add groats, reduce to a simmer.
4. Cover and cook 45–60 minutes, stirring occasionally.
5. They’re done when tender but still chewy.

💡 Batch-cooking tip: Make a large pot and refrigerate up to 5 days.

⸻

Faster options
• Pressure cooker / Instant Pot:
1 cup groats + 3 cups water → 20 minutes high pressure, natural release
• Overnight soak:
Soak groats 8–12 hours → reduces cooking time to ~30–40 minutes

⸻

Dr. Michael Greger’s “Groat Meal” Recipe 🍓🥣

This is his famous daily breakfast that supports heart health, gut health, and longevity.

Ingredients (single serving)
• Cooked oat groats (about 1 cup)
• 1 tablespoon ground flaxseed
• Berries (fresh or frozen: blueberries, strawberries, etc.)
• Cinnamon (to taste)

Optional add-ins (still WFPB):
• Unsweetened plant milk
• Chopped dates
• Chia seeds
• Walnuts
• Unsweetened cocoa powder

How to assemble
1. Warm cooked oat groats.
2. Stir in ground flaxseed.
3. Top with berries.
4. Sprinkle with cinnamon.

✨ No added sugar, oil, or salt—sweetness comes from fruit.

⸻

What it tastes like
• Earthy and nutty on its own
• Becomes creamy when reheated with berries
• Cinnamon + fruit makes it naturally comforting

⸻

Best time to eat oat groats
• Breakfast (classic)
• Savory bowls (with beans, greens, mushrooms)
• As a rice or quinoa substitute

01/04/2026

🌱 Whole Food, Plant-Based Nutrition Tip 🌱
One of Dr. Michael Greger’s simplest (and most powerful) recommendations:
👉 Eat beans every day.

Beans—like lentils, chickpeas, and black beans—are packed with fiber, plant protein, and antioxidants that support heart health, blood sugar balance, gut health, and longevity. Pair them with leafy greens for a true nutrition powerhouse!

✨ Bonus boost:
✔️ Add ground flaxseed
✔️ Load up on berries
✔️ Include cruciferous veggies like broccoli or Brussels sprouts

Remember: “Don’t eat less food. Eat better food.” 💚

12/25/2025

May this season bring you peace, renewal, and balance. As the year comes to a close, we are grateful to walk alongside you on your journey toward whole-body health, rooted strength, and lasting wellness. Wishing you joy, rest, and intentional moments with those you love—here’s to a healthy, grounded, and vibrant New Year!

12/01/2025

What “Healthy Food” Really Means (and why most of us are missing the mark)

There’s a persistent misconception that “healthy” equals anything labeled low-fat, reduced-calorie, or “whole grain” on a package. In reality, healthy food is food in its whole form — minimally processed and plant-based whenever possible. That means beans, legumes, nuts and seeds, whole fruits and vegetables (fresh or frozen), and intact whole grains like quinoa and oat groats. These foods give us fiber, phytonutrients, vitamins and minerals in the balance nature intended — not the stripped, refined stuff found in many processed products. (Reynolds et al., 2019). 

What “whole-food, plant-based” looks like
• Legumes & beans: black beans, chickpeas, lentils, split peas — inexpensive, nutrient-dense protein and fiber sources. (Thorisdottir et al., 2023). 
• Nuts & seeds: almonds, walnuts, chia, flax — healthy fats, protein, fiber.
• Fruits & vegetables: fresh or frozen — frozen retains nutrients well. Be cautious with canned versions (check sodium / choose low-sodium and rinse when possible). 
• Whole grains: quinoa, brown rice, barley, oat groats, farro. Avoid refined flours and highly processed “whole-grain” breads — if you need a loaf, sprouted whole-grain breads (e.g., Ezekiel-style) are a better choice because sprouting improves nutrient availability. (Benincasa et al., 2019). 

Why processed ≠ healthy

Ultra-processed foods (ready meals, many packaged snacks, sugary breakfast cereals, processed meats) are linked to worse health outcomes — higher risk of obesity, cardiometabolic disease and even higher all-cause mortality in large cohort studies. Replacing animal-based highly processed foods with whole plant foods tends to improve long-term health outcomes. (Rico-Campà et al., 2019; Fang et al., 2024). 

⸻

We live in a fiber-starved country — why that matters

Most Americans do not meet recommended fiber intakes. Current guidance suggests about 25 g/day for women and 38 g/day for men (adjusted by age), yet average intakes are far lower (NHANES dietary data). Low fiber intake is associated with weight gain, higher blood pressure, worse cholesterol, greater risk of type 2 diabetes, cardiovascular disease, colorectal cancer and higher mortality. Fiber helps slow glucose absorption, feeds beneficial gut bacteria, promotes fullness, and lowers inflammation — all fundamentals of metabolic health. (Reynolds et al., 2019; Bulsiewicz, 2023). 

⸻

Practical, evidence-based ways to improve fiber and overall diet quality
1. Make beans a daily habit. One cup of cooked beans provides lots of fiber and protein — swap beans for meat 2–4 times a week (or more). (Thorisdottir et al., 2023). 
2. Choose whole grains in intact form. Use quinoa, steel-cut oats, oat groats, barley or farro — these keep fiber and structure; avoid refined and highly processed “whole-grain” breads. If you want bread, choose sprouted whole-grain loaves (Ezekiel-style). (Benincasa et al., 2019). 
3. Swap snacks: chips → raw nuts, seeds, air-popped popcorn, fresh fruit, or carrot/celery sticks with hummus.
4. Frozen produce is your ally. Frozen fruits and vegetables are almost as nutritious as fresh and far better than many processed options. (American Heart Association guidance). 
5. If you use canned produce, read labels. Choose low-sodium canned vegetables/legumes and rinse them to reduce sodium; or pick “no salt added” cans. Canning can increase sodium content compared with fresh/frozen, so be label-wise. 
6. Increase whole plant servings gradually. Add a serving of beans or lentils to one meal a day, add a handful of nuts/seeds to breakfast, and swap refined grains for whole grains at one meal.
7. Use a checklist (Daily Dozen) to build routine. Dr. Michael Greger’s Daily Dozen checklist and free app are practical, daily trackers that encourage wide variety of whole plant foods — a user-friendly way to hit fiber, fruit/veg, legumes, whole grains and more. 

⸻

Quick myth busters
• “Whole-grain bread = healthy.” Not always. Many commercial “whole-grain” breads are processed and contain refined flours, added oils and sugars. Prefer intact grains or sprouted-grain breads. (Benincasa et al., 2019). 
• “Canned veggies are always bad.” Canned produce can be nutritious and shelf-stable; pick low-sodium or no-salt options and rinse. Frozen or fresh are usually the least processed choices. (Heart Association guidance). 

⸻

Takeaway (for Rooted Origin readers)

Healthy eating isn’t about magic pills or packaged “health” items — it’s about whole foods in their least processed form, centered on plants. Prioritizing legumes, nuts and seeds, whole fruits and vegetables (fresh or frozen), and intact whole grains will increase fiber, support your microbiome, reduce chronic disease risk and boost long-term wellbeing. Start small, aim for variety, and consider using Dr. Greger’s Daily Dozen checklist/app as a practical daily guide. 

⸻

Selected peer-reviewed sources & resources
1. Reynolds A., Mann J., Cummings J., Winter N., Mete E., Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019. 
2. Rico-Campà A., Martínez-González M.A., et al. Association between consumption of ultra-processed foods and all-cause mortality: SUN cohort. BMJ. 2019. 
3. Fang Z., et al. Association of ultra-processed food consumption with all-cause mortality. BMJ. 2024. 
4. Thorisdottir B., et al. Legume consumption in adults and risk of cardiovascular disease — systematic review/meta-analysis. 2023. 
5. Benincasa P., et al. Sprouted grains: a comprehensive review. Nutrients. 2019. (explains nutrient changes during germination/sprouting). 
6. Bulsiewicz W.J. The importance of dietary fiber for metabolic health. Nutrients. 2023. (review on fiber and metabolic outcomes). 
7. NHANES / CDC dietary data and tutorials (for national fiber intake comparisons). 
8. Dr. Greger’s Daily Dozen (NutritionFacts.org) and app (Apple/Google Play) — practical checklist and tracking. 
9. American Heart Association: Fresh, Frozen or Canned Fruit and Vegetables — All Can Be Healthy Choices. Guidance on choosing canned/frozen options and sodium. 

11/30/2025

🧠 Alzheimer’s, Dementia & Diet: What Research Shows About Nutrition-Based Chronic Illness

Alzheimer’s and dementia develop over years through changes in the brain — like amyloid-β plaque buildup, inflammation, oxidative stress, and reduced blood flow. These conditions are strongly influenced by lifestyle, especially nutrition, which is one of the most powerful tools we have to support brain health.

⸻

🚫 Animal-Heavy / High-Saturated-Fat Diets Increase Risk

Peer-reviewed studies show that diets high in saturated fats — commonly found in red meat, processed meats, butter, and high-fat dairy — significantly increase the risk of Alzheimer’s and dementia:

🔹 People eating the most saturated fat had 2.2x higher risk of Alzheimer’s than those eating the least
(Morris et al., 2003, Archives of Neurology)
🡆 “High saturated fat = significantly higher Alzheimer’s risk.”

🔹 A 2018 meta-analysis found high saturated-fat intake increased dementia risk by up to 105%
(Yu et al., 2018, Ageing Research Reviews)

🔹 Processed meats were associated with higher dementia incidence
(Cox et al., 2021, American Journal of Clinical Nutrition)

Why this matters:
High animal-fat diets increase
• inflammation
• oxidative stress
• vascular damage
• amyloid plaque formation

These are all powerful drivers in the development of Alzheimer’s and dementia — making it a nutrition-based chronic illness.

⸻

🌿 Plant-Based & Whole-Food Eating Protects the Brain

Research shows that plant-centered eating patterns — WFPB, Mediterranean, MIND — consistently lower the risk of cognitive decline:

🔹 Plant-rich diets are linked to lower dementia risk
(Bhupathiraju et al., 2025)

🔹 High-quality plant-based diets reduce cognitive decline
(Chen et al., 2025)

🔹 Plant foods contain antioxidants and anti-inflammatory compounds that support brain blood flow and reduce plaque buildup
(Joseph et al., 2022)

A whole-food, plant-based diet nourishes the brain, promotes healthy blood flow, decreases inflammation, and supports the body’s natural detoxification and plaque-clearing processes.

⸻

🌿🧘 The 10 Points of Wellness & Alzheimer’s Prevention

At Rooted Origin Health & Wellness Coaching, we focus on a whole-person lifestyle because long-term brain health is shaped by daily habits:

1️⃣ Nutrition – Plant-forward, low-saturated-fat eating
2️⃣ Movement – Improves blood flow & brain repair
3️⃣ Stress Management – Reduces inflammation
4️⃣ Sleep – Essential for nightly amyloid clearance
5️⃣ Hydration – Supports brain function
6️⃣ Social Connection – Protects cognitive health
7️⃣ Mental Stimulation – Builds cognitive reserve
8️⃣ Environment/Toxin Reduction
9️⃣ Purpose & Spiritual Well-Being
🔟 Preventive Care & Healthy Biomarkers

These pillars work together to create a strong foundation for lifelong cognitive wellness.

⸻

🌱 Your Brain Thrives When Your Lifestyle Is Rooted in Wellness

Alzheimer’s and dementia are chronic, nutrition-influenced illnesses — and your daily choices can move you closer to health or closer to risk.

If you want to build a lifestyle that supports your brain and whole-body wellness, I’m here to walk that journey with you.

💬 Message me to start a personalized coaching plan.

11/28/2025

11/20/2025

A diet rooted in whole, plant-based foods can do more than just prevent disease—it can help reverse it. 🌿

Dr. Dean Ornish’s research, published in The Lancet and JAMA, was the first to show that a whole-food, plant-based lifestyle can open blocked arteries, lower cholesterol, reduce inflammation, and even improve mood and longevity—without drugs or surgery.

“A whole food, plant-based (WFPB) diet rich in a variety of high fiber whole grains, fruits, vegetables, and protein packed legumes has been shown to reduce the risk and potentially reverse cardiovascular and neurological disease.”
— Dr. Dean Ornish

💚 Eat well, feel well, and live with intention.
Save this post to inspire your next plant-powered meal.

11/07/2025

🌿 Now Accepting New Clients for Health Coaching! 🌿

At Rooted Origin Health and Wellness Coaching, we believe that true wellness starts from the inside out — rooted in your daily habits, mindset, and nourishment.

✨ What is Health Coaching?
Health coaching is a supportive, personalized partnership that helps you take charge of your well-being. A health coach guides you through lasting lifestyle changes—whether your goal is to:
🌱 Improve nutrition and energy
💪 Manage weight and chronic conditions
🧘 Reduce stress and boost mindfulness
🥗 Transition to a plant-based or whole-food lifestyle
💤 Improve sleep and daily habits
❤️ Find balance and motivation for sustainable change

With compassionate support, accountability, and customized guidance, you’ll learn how to make small shifts that lead to powerful, long-term results.

🌸 We have plenty of openings for new consultations!
Start your journey to a healthier, more balanced you — one step at a time.

📅 Book your consultation today!
👉 Message us here on Facebook or visit Rooted Origin Health and Wellness Coaching to schedule your session.

11/06/2025

🌸 Plant-Based Power for Moms-to-Be! 🌸

Pregnancy is one of the most beautiful seasons of life — and what you eat now nourishes two hearts. Choosing a whole food, plant-based lifestyle gives your baby the healthiest start possible 🌱💚

✨ Why Plant-Based Is So Important During Pregnancy:
• 🌾 Rich in Nutrients: Plant foods are packed with essential vitamins like folate, iron, calcium, and antioxidants that help your baby grow strong.
• 💧 Supports Digestive Health: Fiber-rich meals reduce bloating and constipation — common pregnancy struggles!
• ❤️ Lowers Risk: A well-balanced plant-based diet helps reduce risks of gestational diabetes, high blood pressure, and excessive weight gain.
• 🌿 Builds Healthy Habits: You’re modeling lifelong nutrition for your growing family.

⸻

🥑 Calories & Healthy Weight Gain

💪 First Trimester: No extra calories needed yet — focus on nutrient quality.
🍓 Second Trimester: Add about 340 extra calories/day (like a smoothie with oats, spinach & berries).
🍠 Third Trimester: Increase by about 450 extra calories/day to fuel baby’s final growth phase.

Healthy weight gain is vital — too little can affect baby’s development, too much can increase delivery risks.
✅ Average healthy gain:
• 25–35 lbs if you started at a healthy weight
• 15–25 lbs if overweight
• 28–40 lbs if underweight

⸻

🥗 Plant-Based Pregnancy Fuel Ideas:
• Oatmeal topped with chia seeds, berries, and walnuts 🫐
• Lentil and sweet potato stew 🍠
• Quinoa and avocado bowls 🥑
• Green smoothies packed with spinach, banana, and flaxseed 🌿

⸻

💕 Bottom Line:

A whole food, plant-based diet provides abundant nourishment for you and your baby — supporting steady energy, balanced weight, and vibrant health from the inside out. 🌸✨

⸻