To The Root Health Coaching

09/02/2026

🎥 Tip Tuesday: Feeling Off? Stop Guessing.

Have you ever caught yourself saying…

"I know something is off, but all my labs came back normal."

I hear that from people all the time.

Maybe you're dealing with:
😴 Low energy
🧠 Brain fog
🥴 Bloating or digestive issues
⚖️ Stubborn weight
😣 Headaches
✨ Skin concerns
😴 Trouble sleeping

You've tried changing your diet.
You've bought the supplements.
You've searched the internet for answers.

But you're still guessing.

That's why I love epigenetic hair analysis. It's not about diagnosing disease—it's about gathering more information so we can better understand what your body may need. Instead of following the latest wellness trend, we can take a more personalized approach based on your unique story.

Your body is always communicating with you. The question is…

Are you listening? 💚

🎥 Watch this week's Tip Tuesday here:
https://youtu.be/fOisIOzS5vo?is=rWUJuajhzL-uJpB1

I'd love to know… have you ever had a symptom that made you think, "Something just doesn't feel right"? Let me know in the comments. 🌿

08/31/2026

What can breakouts tell us about what’s happening beneath the surface? 🌿

I recently worked with a client whose main concern was persistent breakouts. Rather than simply focusing on her skin, we used her epigenetic hair analysis to take a deeper look at areas of her body that may need additional support.

Her results highlighted four key areas:
✨ Gut health
✨ Protein synthesis
✨ Sleep
✨ Blood sugar balance

And this is where hair analysis becomes so valuable.

Instead of guessing which foods to eliminate, which supplements to take, or what she should be doing, her results gave us a starting point.

I was then able to create personalized recommendations focused on supporting the areas that stood out for her.

Our skin doesn't exist in isolation. Digestion, nutrient status, blood sugar, sleep, stress and other factors can all play a role in skin health—which is why sometimes we need to look beyond the symptom we're seeing on the outside.

This is what I mean when I talk about getting to the root. 🌳

If you're dealing with symptoms and feel like you've tried everything but still don't know where to start, an epigenetic hair analysis can give us valuable information to help guide your next steps.

💚 Message me if you'd like to learn more.

08/29/2026

😴 PROTECT. YOUR. SLEEP.

I recently listened to a two-part conversation on Dr. Mary Claire Haver’s podcast about sleep, hormones and midlife—and this was the message that really stuck with me:

We need to start treating sleep as something worth protecting.

We protect our appointments.
We make time for our workouts.
We plan our meals.
We take care of everyone else’s schedules.

And then sleep becomes the thing we squeeze in with whatever time is left.

But sleep is foundational to our health. It impacts our hormones, blood sugar, appetite, mood, brain health, recovery and how we feel the next day.

A few reminders I took away:

☀️ Get morning light. Natural light early in the day helps set your circadian rhythm and tells your body when it's time to be awake—and later, when it's time to sleep.

⏰ Keep your sleep and wake times consistent. Our bodies thrive on rhythm.

☕ Be mindful of afternoon caffeine. That 2 or 3 PM coffee may still be affecting you when you're trying to fall asleep.

🍽️ Think about meal timing. Rather than eating a large meal right before bed, give your body time to digest before you sleep.

📱 Dim the lights at night. Bright lights and screens send your brain the message that it's still daytime. Start creating a darker, calmer environment as bedtime approaches.

❄️ Keep your bedroom cool, dark and quiet.

And for women in perimenopause and menopause, there can be another piece to the puzzle: our changing hormones can absolutely affect sleep. If you're suddenly waking at 2 or 3 AM, struggling to fall asleep or finding that the things that used to work no longer do, it's worth talking with a knowledgeable healthcare provider rather than assuming poor sleep is just something you have to live with.

My biggest takeaway?

Sleep isn't the thing we do after everything else gets done. It's part of taking care of our health. Protect it. ❤️

🎧 If this topic interests you, I highly recommend this two-part conversation with Dr. Mary Claire Haver and Dr. Kristen Holmes:

Part 1: Menopause and the 3AM Wake Up: What Light, Meal Timing and Hormones Do

https://youtu.be/8Or4gMn-pc8?is=Hmbwe_K_O9sOF8mm

Part 2: Menopause Sleep Reset: A Recovery Plan You Can Start Tonight

https://youtu.be/jBOQHC4NELA?is=kUhS2YLNCrSVIQ5U

08/27/2026

👑 Eat breakfast like a KING, lunch like a PRINCE, and dinner like a PAUPER.

Have you ever heard this saying?

The idea is pretty simple: eat more of your nourishment earlier in the day, when you actually need the energy, and gradually make your meals lighter as the day goes on.

So often, we do the exact opposite.

☕ Coffee and a tiny breakfast (or no breakfast)
🥗 A quick or skimpy lunch
🍽️ A big dinner…followed by evening snacking because we’re STILL hungry

Instead, try flipping that pattern:

👑 BREAKFAST: Make this a substantial meal. Prioritize protein, fiber and healthy fats to give your body the fuel it needs for the day.

🤴 LUNCH: Still a complete, balanced meal with plenty of protein, veggies/fiber, healthy fats and a quality carbohydrate.

🌙 DINNER: Think lighter—not tiny and definitely not restrictive. You still want adequate protein and nourishment, but dinner doesn’t necessarily have to be your biggest meal of the day.

And no, this doesn't mean you need to count calories or perfectly portion your meals. It's simply another way to think about WHEN you're giving your body the majority of its fuel.

If your current routine is coffee for breakfast, something small for lunch, and then feeling ravenous by 5:00…this might be an interesting experiment.

Start with one thing: build a bigger, protein-rich breakfast and see how you feel throughout the rest of your day. 🌱

08/26/2026

🎥 Tip Tuesday: A Gentle End-of-Summer Reset

As summer winds down, it's easy to jump straight into the busyness of fall without stopping to check in with ourselves.

But what if, instead of another extreme reset, we simply paused and asked:

✨ How's my energy?
✨ Am I sleeping well?
✨ How's my digestion?
✨ Am I craving sugar more than usual?
✨ How's my stress?

These questions aren't meant to make you feel guilty—they're meant to help you pay attention.

Sometimes we've lived with feeling tired, bloated, or run down for so long that we start to think it's normal.

The good news? A reset doesn't have to mean a restrictive diet or a complicated cleanse. It can be as simple as getting back to the basics:
🥚 Prioritizing protein
💧 Drinking more water
🚶‍♀️ Moving your body
😴 Protecting your sleep
🥗 Planning a few nourishing meals

Small, consistent habits can make a big difference over time. Research suggests that sustainable lifestyle changes are more effective than drastic overhauls for long-term health habits.

🎥 Watch this week's Tip Tuesday here:
https://youtube.com/shorts/Y3pw1RHLuuA?is=kRPsfcHuF2h5T1h-

As we head into a new season, ask yourself:

What is my body trying to tell me? 💚🌳

Summer has a way of changing our routines—and that's okay!Before ...

08/25/2026

🥓 CHICKEN BACON RANCH BOWLS 🍠

We had these for dinner last night and they were SO good… and of course I completely forgot to take a picture. 🤦‍♀️😂 But they were too good not to share!

This is my kind of dinner: high in protein, loaded with veggies, made with simple ingredients, and completely customizable for the whole family.

Chicken Bacon Ranch Bowls

Homemade Ranch Seasoning:
• 1 Tbsp dried parsley
• 2 tsp dried dill
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp dried chives
• ½ tsp salt
• ½ tsp black pepper

Mix everything together and use it to season the chicken and make the ranch drizzle!

For the bowls:
• Boneless, skinless chicken thighs
• Sweet potatoes, cubed
• Zucchini, chopped
• Yellow squash, chopped
• Bacon, cooked + crumbled
• Avocado oil
• Homemade ranch seasoning
• Salt + pepper

*You can use any veggies, I just chose zucchini and yellow squash. Green beans or broccoli would be good too!

Easy Ranch Drizzle:
• ½ cup plain Greek yogurt
• 1–2 Tbsp unsweetened almond milk, or enough to thin
• 1–2 tsp homemade ranch seasoning, to taste

To make:

1. Toss the sweet potatoes with avocado oil, salt and pepper. Roast at 425°F for about 25–30 minutes, until tender and browned.
2. Season the chicken thighs generously with the homemade ranch seasoning and bake at 425°F until cooked through and they reach 165°F internally, usually about 20–25 minutes depending on thickness.
3. Toss the zucchini and yellow squash with a little avocado oil, salt and pepper and add them to the oven for the last 12–15 minutes.
4. Mix the Greek yogurt, almond milk and ranch seasoning until smooth and drizzle-able.
5. Build your bowls! Sweet potatoes + veggies + sliced chicken + bacon, then finish with that ranch drizzle. 🤤

✨ Why I love meals like this:
Protein from the chicken and Greek yogurt, fiber and colorful plants from the sweet potatoes and veggies—and SO much flavor.

Simple, nourishing food does not have to be complicated. 🌱

08/23/2026

✨ ASK ME ANYTHING! ✨

I thought it would be fun to open up the page today and let YOU ask the questions!

Have a food or ingredient you’re wondering about?
Looking for a better swap for something your family loves?
Confused about protein, blood sugar, gut health, ingredients, supplements or wellness in general?
Curious about hair analysis and what it can actually tell you?

Drop your question below! 👇

No question is too simple. It can be as easy as:

🥣 “What cereal would you buy?”
🍿 “Is there a better option for ___?”
🥩 “How do I get more protein?”
🧴 “What do you look for when choosing ___?”
🌱 “What exactly is a hair analysis?”

Nutrition, wellness, ingredients, swaps, hair analysis… ask me anything!

I’ll answer as many as I can in the comments. 💚

08/21/2026

🌮 Easy Dinner Idea: Chicken & Black Bean Enchilada Bake

We made this for dinner and it was SO good! 😋 Definitely one I'll be adding to our regular rotation.

One thing I love showing here is that eating well doesn't have to mean complicated recipes or making a completely separate meal for your family. This was easy, family-approved, and packed with protein and fiber from the chicken + black beans. 🙌

Chicken & Black Bean Enchilada Bake

You'll need:
• 2 lbs boneless, skinless chicken breasts
• 1 can black beans, drained & rinsed
• 1 cup frozen corn
• 1 can mild enchilada sauce
• 8–10 corn tortillas or Siete tortillas
• 2 cups shredded Mexican-blend or cheddar cheese
• 1 tsp cumin
• ½ tsp chili powder
• 1 tsp garlic powder
• ½ tsp onion powder
• ½ tsp salt
• Avocado oil

To make it:

Preheat oven to 400°F. Lightly drizzle the chicken with avocado oil and season with ½ tsp cumin, ½ tsp garlic powder, ½ tsp onion powder, salt and pepper.

Bake for about 15–18 minutes, until mostly cooked and firm enough to chop. The chicken will finish cooking in the casserole.

Reduce oven to 375°F.

Combine the chopped chicken, black beans, corn, remaining seasonings and about ½ cup enchilada sauce.

Cut tortillas into strips or quarters. In a 9x13 baking dish, layer enchilada sauce, tortillas, chicken mixture and cheese. Repeat the layers, finishing with the remaining sauce and cheese.

Cover and bake for 25 minutes. Uncover and bake another 10–15 minutes, until bubbly and the chicken has reached 165°F.

Let sit for 5–10 minutes before serving.

Top with avocado, cilantro, salsa, sour cream or Greek yogurt—whatever your family loves! 🥑

Simple ingredients. Plenty of protein. A boost of fiber from the beans. And most importantly...everyone actually liked it. 😂

Save this one for a busy weeknight! 🌮❤️

08/19/2026

🎥 Tip Tuesday is here!

But first, I have a favor...

Can you please be sure to check out the video? I humbly ask because the more who view it, the more people I can reach. Thank you so much! I appreciate your support!

Back to the info on what this Tip Tuesday is all about...

As we get back into school routines, it's so easy to focus on everyone else's schedules, lunches, activities, and appointments... and forget about ourselves.

Today's reminder is simple:

Back to routine isn't just for the kids.

You don't need to overhaul your life or start a complicated wellness plan. Instead, choose one or two healthy habits to anchor your day.

Maybe that's:
🥚 Eating a protein-rich breakfast
💧 Drinking more water
🥗 Planning a few simple dinners
😴 Going to bed a little earlier
🚶‍♀️ Taking 15 minutes for yourself to move, read, or simply enjoy some quiet

Small, consistent habits make a big difference over time.

This week, I challenge you to ask yourself:
What's ONE healthy habit I can commit to as we head into this new season?

Watch this week's Tip Tuesday here:
https://youtu.be/g3Cv_Na2lug?is=j4LiGwdAgM6WiS8w

I'd love to hear your answer in the comments! 💚🌳

08/17/2026

🍎 Apple Cinnamon Protein Muffins — YUM!

I made these this morning and had to share because they are SO good! 😋

One of my favorite things is finding recipes that feel like a treat but are still made with simple, real-food ingredients — and even better when I already have everything in my kitchen.

These Apple Cinnamon Protein Muffins check all the boxes:
🍎 Made with real apples
🥚 Eggs + Greek yogurt
🥥 Coconut oil
🍁 A little maple syrup
💪 Protein powder
🌾 Gluten-free flour
✨ And 8 grams of protein per muffin!

The original recipe calls for 1/2 cup coconut sugar, but I cut it down to 1/4 cup and thought they were plenty sweet. Between the apples, applesauce and maple syrup, they really don't need much!

These would be such an easy make-ahead breakfast addition, after-school snack, or something to grab on the go. And they're freezer-friendly, too!

Definitely saving this one. ❤️

Recipe from Mary's Whole Life 👇

https://www.maryswholelife.com/apple-cinnamon-protein-muffins/ -recipe-container-24741

Small swaps and simple ingredients can make such a difference — without giving up foods that actually taste GOOD!

Small swaps and simple ingredients can make such a difference — without giving up foods that actually taste GOOD!