Naturologie

04/29/2026

Unfortunately, eating junk food and not getting enough sleep often go hand in hand. Have you ever wondered why you tend to eat less healthily when you're tired?

Highly processed foods (such as breads, pastries, and chips) increase levels of inflammatory molecules in the body. These pro-inflammatory signaling molecules are linked to sleep disturbances, such as insomnia and non-restorative sleep. Inflammation caused by processed foods also changes our gut microbiome, which plays a vital role in sleep regulation.

Lack of sleep lowers leptin levels, a hormone that signals fullness, while also increasing ghrelin, a hormone that stimulates hunger. This is why, when we are sleep-deprived, we often feel much hungrier and crave junk food more. Consuming more processed foods further promotes inflammation and disrupts the gut microbiome, leading to poorer sleep.

This creates a cycle of poor eating and poor sleep that can disrupt our bodies' balance. Reducing processed foods and choosing a nutrient-rich diet based on whole, unprocessed foods can improve sleep quality. The more rested we are, the more likely we are to make healthier food choices.

04/25/2026

Making granola at home is easy with this versatile recipe. With just the right amount of sweetness, this chocolate granola hits all the right notes! Bon Appétit!

This recipe has been adapted from the New York Times.

BIG-CLUSTER CHOCOLATY GRANOLA

1/2 c. maple syrup or sugar-free maple syrup
1/3 c. melted coconut oil, avocado oil, or your preferred neutral-tasting oil
1 t. kosher salt
3 c. rolled old-fashioned oats
1 1/2 c. roughly chopped nuts (pecans, walnuts, almonds, or a mix)
1/2 c. raw seeds (pumpkin, flax, sunflower, h**p, sesame, chia, or a mix)

Preheat oven to 300 degrees. Line a large baking sheet with parchment paper.

In a large bowl, whisk together the maple syrup, oil, and salt. Stir in the oats, nuts, and seeds.

Pour mixture onto prepared baking sheet and pat into a large rectangle about 1/2 inch thick.

Bake without stirring for about 25 minutes or until dry to the touch. Leave the baking pan in the oven with the door closed and turn off the oven. Let cool for about an hour.

Remove the baking pan from the oven and break up the granola with your hands. Feel free to customize by adding chopped dried fruit (such as dates, cherries, or figs), mini sugar-free chocolate chips, or cacao nibs.

Store in an airtight container.

04/22/2026

Coffee, which contains quercetin and other phenolic acids, has been shown to have neuroprotective powers.

Quercetin, a key phenolic acid, helps protect brain cells from damage caused by chemicals and toxins, has anti-inflammatory effects, and prevents histamine release. In addition, quercetin supports improvements in memory, learning, and other cognitive functions.

Phenolic acids are easily absorbed antioxidants that lessen cellular damage. Moderate coffee consumption has been associated with improved memory and a reduced risk of memory loss.

Research is currently examining caffeine's potential to help prevent Alzheimer’s and Parkinson’s diseases. Many studies have shown a positive association between moderate coffee consumption and a lower risk of these neurodegenerative diseases.

04/18/2026

04/15/2026

With 73% of the US food supply classified as ultra-processed, it's not surprising that nearly 70% of what kids eat and nearly 60% of what adults consume are ultra-processed foods. Research shows that this type of food damages telomeres in DNA and speeds up the aging process. This supports previous findings that eating processed foods raises the risk of cancer, diabetes, heart disease, and other chronic illnesses.

In contrast, consuming whole, natural foods has been proven to positively affect health, increase lifespan, protect against disease, and enhance overall quality of life.

04/11/2026

Looking for a more exciting salad? This chopped salad, dressed with a light, tangy, and slightly sweet champagne vinaigrette, is a favorite of ours. The inclusion of farro, a high-fiber, high-protein ancient grain, adds a nutty flavor and chewy texture that complement the other ingredients. Feel free to customize the ingredients based on what you have available. Bon Appétit!

CHOPPED SALAD WITH CHAMPAGNE VINAIGRETTE

𝗦𝗮𝗹𝗮𝗱 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
Mixed greens, chopped
Farro, cooked according to package directions and cooled
Dates and/or dried cranberries, chopped
Jicama and/or apple, chopped
Manchego, asiago, pecorino romano, or parmesan cheese, grated
Marcona almonds, pumpkin seeds, sunflower seeds, or chopped almonds or pecans

𝗖𝗵𝗮𝗺𝗽𝗮𝗴𝗻𝗲 𝗩𝗶𝗻𝗮𝗶𝗴𝗿𝗲𝘁𝘁𝗲
1/4 c. champagne vinegar
3/4 c. avocado oil
1 T. honey
1/4 t. salt

Combine all dressing ingredients in a sealed jar. Shake well to blend. For best results, refrigerate overnight to let the flavors meld and the dressing thicken. Shake well before using.

To make the salad, combine salad ingredients in a large bowl and toss with dressing. Toss well to blend and season as desired.

04/08/2026

Macronutrients, such as protein, fat, and carbohydrates, form the core components of our diet. In addition, micronutrients, like essential vitamins and minerals, are needed in small amounts.

Micronutrients are important for physiological function, overall health, and disease prevention. They play key roles, including converting food into energy, aiding tissue building and repair, and producing neurotransmitters, hormones, and other substances that help detoxify chemicals and medications.

To avoid micronutrient deficiencies, focus on a diet abundant in plants and a variety of colorful fruits and vegetables. The different colors come from phytonutrients, which provide significant health benefits.

Expand your diet to include fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices. Always choose high-quality, organic, GMO-free produce, and opt for grass-fed, pasture-raised, organic animal products.

03/31/2026

It's never too early to involve kids in the kitchen! Start small by having them arrange snacks on a plate, help stir something, or add an ingredient to a bowl.

Cooking together offers a relaxed way to discuss nutrition. For example, the variation in color and texture on the plate can spark conversations about the importance of “eating the rainbow” and its benefits for our health.

✓ The more children learn about food, the more likely they are to appreciate your suggestions to eat something healthy.

✓ Children are much more willing to eat healthy foods when they help choose and prepare the dishes.

✓ Research shows that involving kids in the kitchen encourages healthier eating habits as adults. A long-term study found that adolescents who learned to cook by age 18 to 23 were eating more vegetables and whole foods, less fast food, and enjoying more family meals a decade later.

03/28/2026

Topped with a balsamic, soy, and lime glaze that will excite your taste buds, these Brussels sprouts are easy to make in the air fryer and never disappoint! Bon Appétit!

This recipe has been adapted from the New York Times.

AIR FRYER BRUSSELS SPROUTS WITH GARLIC, BALSAMIC, AND SOY

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗦𝗽𝗿𝗼𝘂𝘁𝘀
1 lb brussels sprouts
1 T. olive oil or avocado oil
1/4 t. kosher salt
-
2 garlic cloves, thinly sliced

𝗙𝗼𝗿 𝘁𝗵𝗲 𝗚𝗹𝗮𝘇𝗲
1/4 c. balsamic vinegar
1 t. lime juice
1/2 t. soy sauce
2 T. olive oil or avocado oil

Preheat the air fryer to 400 degrees.

𝗣𝗿𝗲𝗽𝗮𝗿𝗲 𝗦𝗽𝗿𝗼𝘂𝘁𝘀: Rinse and trim the Brussels sprouts. Cut into halves or quarters. Put sprouts into a medium bowl and toss with 1 T. oil and kosher salt.
Cook the sprouts in the air fryer for 10-15 minutes, stirring every few minutes to ensure they brown evenly. When the sprouts appear to have just a few minutes left to cook, add the thinly sliced garlic and cook for an additional 2-4 minutes.

𝗣𝗿𝗲𝗽𝗮𝗿𝗲 𝘁𝗵𝗲 𝗚𝗹𝗮𝘇𝗲: Add balsamic vinegar to a small saucepan and simmer until it thickens to a more syrupy consistency. Turn off the heat, then whisk in the lime juice, soy sauce, and 2 T. oil.

𝗣𝘂𝘁 𝗶𝘁 𝗔𝗹𝗹 𝗧𝗼𝗴𝗲𝘁𝗵𝗲𝗿: Arrange roasted Brussels sprouts onto a plate and drizzle with the glaze. Top with a little splash of lime juice prior to serving.

03/25/2026

Staying active is an essential strategy for maintaining health, especially as you age.

Moving your body and staying active helps to
• Reduce risk of heart disease
• Increase oxygen and blood flow to the brain
• Increase weight loss
• Improve blood cholesterol levels
• Decrease anxiety, stress, and depression
• Reduce bone loss

Seize opportunities to incorporate movement throughout your day, like parking farther away, using the stairs, or adding quick stretching or exercise “snacks” during your workday. These small adjustments can accumulate over time, helping you stay mobile and strong.

03/21/2026

Changing your diet can affect your overall health more than you might realize.

Start by cutting out sugar and processed foods for three weeks, then observe your progress. Many find that reducing their intake of these foods significantly improves mood and sleep, reduces inflammation and food cravings, and supports weight loss.

Swap processed foods for brightly colored vegetables, fruits, grass-fed meats, wild-caught seafood, and healthy fats like olives, avocados, nuts, and seeds.

Other ways to improve your eating habits include:
- Plan meals to avoid impulsive choices
- Practice mindful eating to recognize hunger and fullness cues
- Reduce added sugars and refined grains while increasing intake of whole, unprocessed foods
- Stay hydrated and limit sugary beverages
- Limit eating out and cook at home more often
- Read nutrition labels to make informed choices