Green Palette

07/14/2025

✨ New Podcast Episode! ✨

If you're in midlife and wondering where to even begin with all the changes menopause brings… this one’s for you.

I sat down with Dr. Olga Morton, a physician who left behind the pill-for-everything model and now helps women feel better with simple, evidence-based lifestyle shifts.

From plant-based eating to sleep, strength training, and self-compassion — we cover the 6 foundational habits that truly move the needle.

🎧 Listen to Feel Better First: A Lifestyle Medicine Approach to Menopause wherever you listen to podcasts.

You don’t need a complete overhaul. You just need a place to start. 💛

06/24/2025

Why is eating breakfast so controversial? ⁠
⁠
I hear ALL the time: ⁠
"I'm just not hungry"⁠
"I don't like to eat before I exercise"⁠
"I'm trying to save calories"⁠
⁠
But what you are doing when you skip breakfast is missing a huge opportunity to:⁠
⁠
*Get more protein⁠
*Get your much needed fiber⁠
*Start your day with the fuel your brain needs⁠
*Balance your blood sugar⁠
*Not be starving by lunch⁠
⁠
So, I'm curious, who here skips, what I consider, the most important meal of the day and why?⁠
⁠
⁠
⁠
⁠

06/21/2025

Repeat After Me!

You cannot balance your hormones.

THE END.

They're not dumbbells. They're chemistry. And no, a protein smoothie won’t fix it.

Stop trying to “balance” your hormones like you’re stacking Jenga blocks.
They’re not meant to be balanced—they’re meant to fluctuate, all day long.

It’s called being alive.

We have over 30 hormones in our bodies (even though most wellness influencers will have you believe you have…four? Estrogen, progesterone, cortisol and insulin) and they are working for you around the clock to keep your body functioning properly.

06/12/2025

I am a culinary nutritionist and even I run out of creative dinner ideas, especially when the seasons change!

Right when I got used to slow cooking and baking, I need to start grilling and eating salad 😂

This is why I created the Summer Inspired Recipe Club, it is so easy!

* 8 weeks of totally, in-season, easy health recipes that correspond with a vegetable, fruit or herb theme.
* You will get 5 recipes a week to try - breakfast, lunch, dinner, snack and dessert. That is 40 recipes total that are yours to keep for life!
* Entry into my Community, The Well Nourished Woman where you will gather with other like minded women, share pictures, ask questions, and get full guidance from me all summer long 🙂
* Bonus recipes, how to use herbs and spices to make our food taste amazing and other recipe saving tips.

It's so easy to join. Our first recipes drop Saturday June 21st all for only $97
Link to sign up https://the-well-nourished-community.mn.co/share/zpK54Udfp0Hm5gqv?utm_source=manual

06/11/2025

What if menopause wasn’t something to survive—but an invitation to live more authentically?

In this new episode of Real Food Stories, I’m joined by the amazing —fitness pro, fellow menopause coach,—for a real, no-filter conversation about hormones, identity, and the myths that are keeping women stuck.

We’re talking:
⚡ What exercise really looks like in perimenopause and beyond
💊 Why supplements and diets aren’t one-size-fits-all
💪 The truth behind protein, creatine, and the cottage cheese craze
🧠 And how menopause can actually become a turning point in your life

This episode is for every woman who’s ever felt confused, dismissed, or just plain overwhelmed by the noise out there.

🎧 Listen wherever you get your podcasts or click the link in my bio.

Midlife is not the end—it’s your next beginning. 💛

06/05/2025

What does the next chapter of your life really look like?

With all that is happening in our lives it might be hard to imagine. But whether you're dreaming of a slower pace, planning a big adventure, or simply craving clarity about your future healthy self, this conversation with Camille Walsonovich offers a fresh perspective on reimagining what comes next.

We dive deep into the unique challenges women face during this life transition - from career shifts and caring for aging parents to health concerns and seeking meaning. Camille shares powerful strategies for navigating this "perfect storm" of midlife, including the concept of "backcasting" (envisioning different possible futures based on today's choices) and taking "micro actions" that build confidence through small, manageable steps.

Check out the inspirational episode on Real Food Stories https://podcasts.apple.com/us/podcast/real-food-stories/id1621737718?i=1000710882583

06/03/2025

📝 “Do I really need to eat organic produce?”
Short answer: No—you don’t.

You’ve probably heard that organic is “cleaner” or “safer,” but the science says otherwise.

➡️ The amount of pesticide residue on conventional produce is extremely low—well below safety limits
➡️ Organic farming uses natural inputs like compost + manure, which can sometimes lead to slightly higher levels of heavy metals (like cadmium)
➡️ But in both cases, the actual risk is very, very low

What matters more?

💛 Supporting your hormones + health with:
✔ More fruits and veggies—organic or not
✔ Less stress around food choices
✔ A pattern of eating that feels good and works for you

Worrying about organic shouldn't be the barrier to eating better.

💬 Have you ever felt confused or pressured about organic vs non-organic? I’d love to hear your thoughts.

🟡 This is the kind of myth-busting we do inside my free midlife wellness community The Well Nourished Woman.
Come join us—no perfection required.https://the-well-nourished-community.mn.co/share/jwtCQ4LxXUX9yth_?utm_source=manual

05/30/2025

✨Feeling overwhelmed in midlife? You’re not alone—and you don’t have to navigate it solo.

I created a free community off Facebook where women 40+ can get real support around food, hormones, energy, and feeling like yourself again.

🗓 And on Monday, June 3rd, I’m hosting a special Q&A and midlife conversation inside the community.

Bring your questions. Bring your curiosity. Bring your messy midlife magic—we’re talking about it all.

👇 Tap the link below to join us + RSVP for the Q&A. It’s free, and it’s where the real talk happens.

Let’s make this season powerful—together. 💛

https://the-well-nourished-community.mn.co/share/jwtCQ4LxXUX9yth_?utm_source=manual

#40+nutrition

05/30/2025

https://the-well-nourished-community.mn.co/share/jwtCQ4LxXUX9yth_?utm_source=manual

✨ Hey all, I have big news! I just opened a free private space for women 40+ who want real answers and real support during midlife.
We’re talking food, hormones, energy, confidence—and everything in between.

This is very exciting! It’s not a Facebook group. It’s a distraction-free, social media free space where I’m sharing tips, tools, recipes, and honest conversations about feeling amazing again.

✅ Come join us—it's free!
✅ Get your questions answered
✅ Connect with other women who get it

Click the link to check it out.

Let’s make this chapter your most powerful one yet. 💛

Welcome to The Well-Nourished Woman Community — a free, supportive space for women 40+ navigating midlife, hormones, and health. This is where we gather for real talk about what’s really going on in our bodies — from weight and energy to healthy eating, sleep, stress, cravings, and mindset. We...

05/06/2025

✨ 7 Years Alcohol-Free ✨

Seven years ago, I made one of the biggest decisions of my life: I stopped drinking. What started as a personal 30-day experiment turned into a lifelong transformation.

Here’s what I’ve learned in 7 years:
💫 You don’t need alcohol to celebrate, connect, or unwind.
💫 Clarity, confidence, and calm feel better than any buzz.
💫 I know too much about the health benefits of NOT drinking, it’s better on the other side!

It wasn’t always easy, but it has been 100% worth it—for my health, my mindset, and my overall well-being.

👉 If you’re local to me (Southport CT), I’d love for you to join me at my upcoming Mocktail & Mingle event on May 20th! Come sip a delicious mocktail, enjoy some healthy bites, and have an open, judgment-free chat about midlife health, hormones, and the changes no one warns us about.

Cheers (with something refreshing + alcohol-free) to 7 years and beyond
💚

https://forms.gle/CE3TUq5PGkdQUEvG7 to RSVP for this FREE event.

Space is limited!

12/09/2024

The holidays have a way of making us focus on things—the gifts, the decorations, the to-do lists. But at the end of the day, it’s the people we spend this season with that truly make it special. 💕

This is your gentle reminder to take a moment to pause. Step away from the hustle, sit with loved ones, and soak in the joy of connection. Because those are the moments that matter most.

✨ What’s one way you’re prioritizing connection over chaos this season? Let me know in the comments!

PS looking for more joy and less stress this holiday? Join me! My More Joy Less Stress Healthy Holiday Reset is on, right now, sign up is FREE! Link in bio...

Credit Feature Syndicate

12/06/2024

🎄 3 Non-Food Ways to Add More Joy This Season 🎄

The holidays aren’t just about what’s on your plate—they’re about how you feel. Here are 3 simple, non-food practices to bring more balance and joy to your season:

✨ Gratitude: Take a moment to reflect on what you’re thankful for. A daily gratitude practice can shift your mindset in powerful ways.
✨ Movement: Whether it’s a brisk walk, yoga, or dancing to holiday music, movement helps relieve stress and boost your energy.
✨ Connection: Meaningful time with loved ones can bring a sense of calm and joy to the season. Call a friend, meet for coffee, or send a heartfelt note.

🌟 It’s the little things that make the holidays truly magical!

💡 What’s one non-food tradition or habit you love this season? Share in the comments!

And PS if you want to learn how to add even more joy and less stress into your holidays be sure to join in on my More Joy Less Stress Healthy Holiday Reset, it's FREE! My gift from me to you. Recipes, Insightful Tips and Actionable Steps to make this the best, most meaningful holiday season ever! https://greenpalette.mykajabi.com/offers/xcapXC5P