Hello Palate

Hello Palate Motivated by Health. Inspired by Taste
https://linktr.ee/hellopalate For more information, please visit: https://linktr.ee/hellopalate

Hello Palate was founded on the principles of connection, care, and community, with a focus on bio-individual nutritional needs and a shared collective goal that good health is attainable for everyone. At HP, the body's innate intelligence works in tandem with nutritional science to nourish clients with sustainable, joyful, and healthy practices that contribute to overall wellness. With more than

20 years in nutritional therapy, it seems I have been destined to support people’s health. As a practitioner, I’m on a mission to return to the wisdom of connecting our food to nature and nature to food, with a holistic lens of supporting bio-individuality. As a functional nutritional therapist, my training and guidance are rooted in evidence-based therapeutic practices. Nutritional therapy considers the entire individual rather than just their symptoms in isolation. HP views wellness in terms of physical, mental, and spiritual balance - all of which contribute to the individual's state of health. Whether the need is to revitalize your digestion or address specific health concerns, Hello Palate supports you to reclaim your health. Corporate Consulting
HP will create, produce, and present wellness guidelines for a healthier more efficient workplace, create content, recipes for your products, and produce online learning segments.

04/27/2026

What I’m Cooking (Spring Edition - Less Friction, More Consistency) Lately, I’m thinking less about recipes and more about repeatable patterns....and yes it was a long ass video - may need to edit before insta shuts me down 😁

Comment “SPRING” and I’ll share my two favorite easy seasonal recipes on repeat 💚

Instead of asking “what should I make?” every night, I’m working from a short list of defaults:

Roasted asparagus, a piece of salmon, and a simple herb sauce.
Spring pea salad that lasts two days in the fridge.
Sourdough with ramp butter (easy) and tin fish

These combinations make it easy, I don’t have to think about. The shift is small, but it matters.

Fewer decisions mean I’m more consistent.
More consistency means the food actually supports me.

04/23/2026

What you’re seeing here is a simple crepe, it is also a small shift in how we think about food.

I used kernza flour, figs, and tahini in a past segment with Cooking Up Hope in recognition of Earth Day. On the surface, it was a recipe demo. But it also opened the door to a bigger conversation about regenerative farming, the ingredients we keep in our pantry, and the quiet, actionable choices available to us every day.
Kernza® is a perennial grain developed by
The Land Institute, whose work is helping reimagine agriculture for the long term. Unlike conventional annual crops, perennial grains develop deep root systems that can help support soil health, reduce erosion, and build resilience from the ground

I often remind myself and clients is that change does not always arrive in sweeping gestures. Sometimes it begins with what we choose to cook, buy, learn about, and keep on hand.

A flour. A meal. A more thoughtful connection between our kitchens and the future of the land.

Grateful to be part of stories and conversations that remind us how much possibility can live inside everyday ingredients.
🌍🏞️🌾🌱🌸

04/20/2026

Your cells are listening.

I didn’t expect a hip labrum injury to bring me back to this idea, but it did.

Injury makes things simple fast. You focus on what hurts, what works, what doesn’t. But it also brings up the way you talk to yourself about what’s happening, especially turning 55 this year. It’s a number that gets talked about as aging.

And so I started asking, what does this mean for our body. What does this say about getting older.

Years ago, when my kids slipped into negative self-talk, I would stop them and say, “Your cells are listening.” I didn’t mean it as science, but as a pause. A redirect. Because I thought words mattered.

Around that same time, I read The Biology of Belief by Dr. Lipton. The idea stayed with me—that our perceptions and environment send signals that influence how our cells behave. Back then, it felt easy for people to dismiss. A little too metaphysical.

Now it feels harder to dismiss.

A recent study found that 45% of adults over 65 improved in cognitive or physical function over time, not declined. One of the strongest predictors? Positive beliefs about aging.

That doesn’t mean belief replaces biology. It doesn’t heal an injury for you. But it does mean the story we tell ourselves may be part of what shapes the outcome.

So that phrase lands differently for me now.
Your cells are listening.

Maybe aging has a script. Decline, limitation, inevitability. But maybe not all of it is fixed.
Maybe some of it is shaped by what we keep telling ourselves, over and over.

That feels worth paying attention to. Let’s pay attention ... comment “research” and Ill send you the study.

04/14/2026

Testing 1, 2, 3… curlers in, cortisol up, and another midlife mystery to solve: why are so many women waking at 3am?

There is a pattern I see often in midlife that doesn’t get talked about enough.

You wake between 2–3am, heart racing, fully alert. The next day feels flat …low energy, off appetite, cravings that don’t quite make sense. Nothing in your diet looks extreme, yet something is clearly off.

I was recently listening to Sims discuss this with , emphasizing how front-loading calories earlier in the day—and avoiding large late-evening intake—can improve sleep efficiency and reduce fragmentation. Just as critical: eating enough. Low energy availability, especially earlier in the day, is associated with more awakenings, shorter sleep, and impaired recovery.

This mirrors what I see in practice. One perimenopausal client came in with this exact pattern—undereating through the day, then relying on evening intake. Her circadian rhythm had shifted later, and her cortisol pattern reflected it. We didn’t overhaul everything; we adjusted timing and rebuilt her morning appetite:
• small amounts of food in the morning
• progressing to a protein-based breakfast
• anchoring lunch
• moving to a lighter, earlier dinner
As her intake aligned with her physiology, her sleep consolidated and the early wake-ups resolved.
This is the foundation of circadian fasting—eating in sync with light-driven biological rhythms, earlier in the day, and allowing the body to rest overnight. It’s not restriction; it’s alignment.

I expand on this in my recent article on eating with the sun. Linkinbio

Have you noticed your sleep change depending on when you eat?
Here to support 👇😋

04/09/2026

Let’s talk wearables: Apple Watch, Oura, WHOOP. Are they actually helping you, or just becoming really expensive collection devices for numbers on a screen?
I’ve seen both sides, through my clients and in my own experience wearing WHOOP for the past year. It gave me something valuable: patterns. I could see how my sleep, strain, and recovery connected over time. But the real shift didn’t happen in the data. It happened in what I actually did with it… and more importantly, who I had around me while I was doing it.
Because here’s what I’ve learned: wearables can create a false sense of connection. They check in on you, give you feedback, even “coach” you—but they don’t replace real support. They don’t sit with you, guide you, or help you navigate change in a way that feels human.
For me, the real behavior change didn’t come from my dashboard. It came from my kitchen—and from not doing it alone. Even practitioners work with coaches and for sure I’m so grateful that I get to partner with them.

The days I cooked more, shared meals, had conversations, and stayed consistent with simple habits were the days everything else started to move—sleep improved, energy stabilized, recovery followed. Not because I hit a perfect score, but because I was supported in the process of actually living it.
That’s the part we overlook.
Wearables can show you patterns—but they can’t build behavior, and they can’t replace human connection.
And often, the habit that moves the needle most isn’t more data.
It’s cooking, sharing, and being supported while you do it.

Tell me your experience if you have been wearing a device or thinking about getting one….

04/03/2026

Spring asks us to adjust in real time.

The days get longer, routines shift, holiday gatherings fill the calendar, and the way we want to eat starts to change too. That’s why so much nutrition advice misses the mark. It gives you rules, but not rhythm.

This SUNDAY morning in the HelloPalate NEWSLETTER we’re exploring a different approach: eating with the sun and defining the role and impact chrononutrition may have in our daily life and healthspan.

Inside, I take you into circadian fasting and how aligning your meals with your natural rhythm may support digestion, energy, and weight management. I also including a seasonal spring recipe and a savory breakfast ideas to help you break your fast in a way that feels grounding, satisfying, and more in tune with nature.

A gentle nudge in adjusting habits to seasonal shifts:

Make your sleep rituals a non - negotiable
Eat enough food to sleep through the night
Most people wake due to low calorie intake.

Get your sunglasses off, use the morning sunlight to adjust your bodies internal clock.

Set your bodies rhythm and break fast - yes that is simply eating a little food to regulate hormones and not drive cortisol levels up.

Practice self care in our overly productive schedules. That may look like getting off your desk, stretching for 5 mins, journaling, choose your self care adventure and let it be a non negotiable to avoid burnout and immune response
Most people are not ready to rush in a spring detox. Build good habits, support your body and then work with a reputable practitioner.

Scarpetta is how you know a meal worked.That’s exactly what my coaching supports:Learning how to cook in a way that meet...
01/11/2026

Scarpetta is how you know a meal worked.
That’s exactly what my coaching supports:
Learning how to cook in a way that meets your health needs and makes you want to eat it again tomorrow.
This isn’t just a gift to yourself.
It’s a gift to your family, your table, and your future.
If you want details on coaching packages and duration, comment “taste” below and I’ll send you the information.

Make food you enjoy, with habits that last, and don’t leave the sauce behind.

Ok it’s officially the first Monday in January. I am blending together a cup of FAITH, a mixture of COURAGE and a flowi...
01/05/2026

Ok it’s officially the first Monday in January.
I am blending together a cup of FAITH, a mixture of COURAGE and a flowing jug of CURIOSITY into a recipe of daily practices. Will you join me in a lively, inspired life, and the secret to staying young at heart?!

What would you add to this recipe?

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