https://www.headhearthandsmd.com/the-wonder-of-what-we-eat, https://www.headhearthandsmd.com/

Head Heart Hands Holistic Wellness and Weight Loss, Washington D.C., DC (2026)

03/13/2026

I am proud to announce that we are hosting a book signing tomorrow for The Wonder of What We Eat series at the Barnes & Noble in Cary! Barnes & Noble

As a physician and mom, I’ve realized that "eat your veggies" isn't enough. To truly prevent disease and foster wellness, we must equip our children with health literacy and empower them with essential nutrition knowledge.

Written from my perspective as both a physician and a mom, this isn't your typical "nutrition" book. We dive into the cool science, like how food powers your brain and your microbiome, while building a positive, shame-free relationship with food.

To ensure the series is as engaging as it is educational, my kids Dylan and Serena co-authored the workbook and cookbook with me, ensuring the lessons are fun for their peers and every recipe is 100% kid-approved.

The Wonder of What We Eat is a 3-part system based on the Head Heart Hands method:

The Book (Head): Equips kids with eye-opening nutrition science (that even most adults don't know).

The Workbook (Heart): Turns lessons into personal reflection and healthy habits.

The Cookbook (Hands): Gives kids and families the literal tools to take action.

Our goal is to replace toxic diet culture with a mindset of nourishment, self-care, and curiosity.

Come say hi, grab a signed copy, and let’s talk all things food, health, and wonder. It’s going to be a fun afternoon celebrating healthy habits and community.

📍 Barnes & Noble Cary (1311 Kildaire Farm Road, Shoppes at Kildaire)
🗓️ Saturday, March 14
⏰ 2pm-4pm

Please tag a friend below who loves a good book (and good food!) and save the date! 👇

01/29/2026

Are the contents of your pantry supporting your health and weight loss goals? Here are 5 items that I always keep in my pantry.

Almond butter: I love to put almond butter on apples and in my smoothies. And almonds are filled with protein, healthy fats and antioxidants.

Beans: They are loaded with fiber, protein, iron and tons of other micronutrients and are great on salads, in soups, in quesadillas. Some of the beans that I eat most commonly are black beans, chickpeas, kidney beans, and white beans.

Oats- eating oatmeal is a great source of fiber, and is beneficial for your cholesterol, your blood sugar, and your gut health. Ideally you want to eat the less processed kinds, like steel cut oats or old fashioned oats, rather than the instant oats that are often loaded with sugar.

Seeds- I aim to include a variety of seeds into my diet, including chia seeds, flax seeds, h**p seeds, pumpkin seeds, and sunflower seeds. I especially love Chia seeds which are loaded with omega 3 fatty acids, fiber, micronutrients and antioxidants. I add chia seeds to my homemade granola, into my smoothies, and sprinkle them on my oatmeal.

Coffee- I look forward to my cup of coffee every morning, and I feel good about it, because there is a lot of evidence that drinking coffee in moderation is good for my health. Researchers have linked drinking coffee in moderation to a decreased risk of diabetes, to a decreased risk of dementia, to a decreased risk of heart disease, and to increased longevity.

As a board-certified physician, my goal is to teach people exactly what they should be eating to lose weight while also preventing disease and adding healthier years to their life.

Follow along to learn how to lose weight sustainably while preventing chronic disease — one choice at a time. 🤍

01/28/2026

As an Emergency Physician, I see the results of decades of "eat healthy" messaging: it failed. Want an example of a message that’s more powerful and interesting? "Strawberries contain anthocyanins that cross the blood-brain barrier and enhance memory formation."

🍓🧠 Give kids the science they deserve.
But here's the problem: most kids never learn this. Not at home. Not at school. That's why I created The Wonder of What We Eat—a book series that teaches children how food actually works in their bodies, using real science they can understand and get excited about.

Because the next generation deserves better than what we got.
Grab your copy—link in bio 📚✨

01/27/2026

Dopamine is a powerful reward signal from our 🧠 brain, encouraging us to repeat actions it sees as rewarding.

Quick bursts of dopamine from things like sugar, social media, or gambling can feel great in the moment, but constantly chasing these quick fixes can keep us from finding real, lasting happiness.

The real benefits come from “slow dopamine”—things like 🚶‍♀️walking, quality 💤sleep, home cooked food, and meaningful connections with friends and family. These activities may not give an instant rush, but they build a deeper sense of joy and purpose over time.

As a board certified physician, my mission is to help you transform your health without medications.

Follow me, share, and comment below ⬇️ to share your favorite slow dopamine releases.

01/26/2026

Omega-3 fatty acids are one of the most overlooked nutrients I see as a physician — yet they play a powerful role in brain health, hormones, inflammation, and heart health.

Most people aren’t deficient because they’re doing something “wrong” — they’re simply missing consistent sources.

Start small. Add, don’t restrict. Your body notices. 🤍

01/23/2026

Did you know your gut health affects not just digestion — but your immune system, inflammation, and even your brain? 🧠

As a physician, I see this connection every day. Your gut microbiome plays a huge role in how you feel physically and mentally. When it’s supported, your whole body benefits.

Taking care of your gut isn’t a trend — it’s foundational health. And the best part? Small, consistent choices can make a big difference. ❤️

Save this, share it with someone who needs it, and follow for more science-backed health tips.

01/22/2026

Did you know your gut health affects not just digestion — but your immune system, inflammation, and even your brain? 🧠

As a physician, I see this connection every day. Your gut microbiome plays a huge role in how you feel physically and mentally. When it’s supported, your whole body benefits.

Taking care of your gut isn’t a trend — it’s foundational health. And the best part? Small, consistent choices can make a big difference. ❤️

Save this, share it with someone who needs it, and follow for more science-backed health tips.

01/21/2026

Struggling with insulin resistance?

I created my new guide, Do You Have Insulin Resistance?, to answer the questions most people are never taught.

Insulin resistance often starts years before diabetes — quietly impacting weight, blood sugar, cholesterol, and blood pressure along the way.

As a board-certified physician, I’ve seen too many patients told to “wait and watch” while their health slowly declines. You deserve better than that.

This guide breaks down:
•⁠ ⁠What insulin resistance really is
•⁠ ⁠Why common advice often falls short
•⁠ ⁠And the first safe, sustainable steps you can take to protect your metabolic health

👉 Want the free guide? Comment “INSULIN” below and I’ll send it to you.

01/20/2026

5 Foods I Never Leave the Grocery Store Without 🛒

As a physician, I don’t shop for trends — I shop for foods that:
�✔️ lower inflammation�✔️ support hormones�✔️ stabilize blood sugar�✔️ and actually work in real life

These staples show up in my cart every week because they help the body function better — not perfectly, but consistently.
From healthy fats like avocado, leafy greens, berries, beans and fermented foods—these foods do a lot of quiet work behind the scenes.

Small choices at the grocery store add up to big changes over time.
�That’s how sustainable health is built. 💚
Save this for your next grocery run — and follow for more simple, science-based nutrition tips.

01/19/2026

As we celebrate the life and work of Dr. Martin Luther King Jr., let us recognize that his legacy first started as his dream. 💭

With hard work and determination, we all have the power to create the life that we want and to turn our dreams into reality. ✨

01/16/2026

Nearly 1 in 3 U.S. teens has prediabetes—and many don't even know it.
Prediabetes happens when blood sugar levels are higher than normal but not yet high enough to be diabetes. It's an early warning sign that shouldn't be ignored.
The scary part? You can have insulin resistance BEFORE prediabetes shows up on tests. That means the "1 in 3" stat might actually underestimate how many teens are affected.

Swipe through to learn:
✓ What prediabetes really is
✓ How insulin resistance develops
✓ Signs to watch for (some are subtle!)
✓ What to do next
If you have concerns about insulin resistance or prediabetes for yourself or your teen, talk to your doctor.

👉🏻Want my free guide "Do You Have Insulin Resistance?" Comment INSULIN below.
👉🏻Want to learn more about how food affects your body? Grab my book series: The Wonder of What We Eat (link in bio)

Save + share with a parent or teen who needs this.
(Educational only — not medical advice.)

01/15/2026

Did you know that Insulin Resistance is closely linked with weight gain, and it works both ways!

Insulin resistance causes weight gain, and weight gain causes insulin resistance. It is a vicious cycle! Sadly, most weight loss programs and strategies ignore this important connection, and are not targeting the root causes of weight gain! This explains why so many people fail dieting, or gain the weight right back! 😭

In order to lose weight permanently, we must first restore our metabolic health, and target the root metabolic, hormonal and emotional drivers of weight gain. As a board certified physician, my goal is to empower people to improve their health so they can lose weight permanently and live longer, healthier and happier lives! 💪🩺

Check out my latest FREE guide 📙 Do you have Insulin Resistance?
And learn all about insulin resistance, and to jumpstart your journey to reverse it!

>> Comment WEIGHT GAIN and I’ll send you the link

Head Heart Hands Holistic Wellness and Weight Loss

03/13/2026

01/29/2026

01/28/2026

01/27/2026

01/26/2026

01/23/2026

01/22/2026

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01/16/2026

01/15/2026

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