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To The Root Health Coaching, 701 Perimeter Road, Mount Horeb, WI (2026)

10/16/2026

🌱 This is exactly why I chose the name To The Root.

When something in our body isn’t working the way we want it to, it’s easy to focus only on making the symptom go away.

But I also think it’s worth asking:
Why is this happening in the first place?

What role could nutrition, sleep, movement, stress, hydration, nutrient status, environment, or other lifestyle factors be playing?

Think about the leaky faucet in the second image. Catching the water in a bucket is sometimes necessary—you can't just let the floor flood! But ideally, we also want to figure out why the faucet is leaking and what we can do about it.

The same can be true with our health.

Medication and conventional medicine absolutely have an important place in healthcare. Sometimes they’re essential. But supporting our bodies through food, movement, sleep, stress management and other foundational habits deserves a place at the table too.

For me, it isn't about conventional medicine OR a root-cause approach.
It’s about asking better questions, looking at the whole person, and using all the tools available to support health. 💚

Don’t just ask, “How do I make this symptom go away?”

Also ask, “What might my body be trying to tell me?”

That’s what going To The Root means to me. 🌱

10/14/2026

🍂 TIP TUESDAY: Comfort Food CAN Be Nourishing! 🍎🥕

Who says comfort food can't be healthy?!

Fall is the perfect time for warm, cozy meals, but eating well doesn't mean you have to give up the foods you love!

One of my favorite ways to approach healthy eating is to ask:

💛 What can I ADD to this meal instead of what do I need to take away?

Think:
🥩 Quality protein
🍠 Fiber-rich carbohydrates
🥦 Colorful fruits and vegetables
🥑 Healthy fats

In today's Tip Tuesday, I'm sharing how to build a balanced, satisfying fall meal without eliminating carbs, counting every calorie, or sacrificing flavor.

And I'm sharing one of my family's favorite fall dinner combinations! 😋

Because healthy eating doesn't have to be complicated. Sometimes it's simply about nourishing your body with more of what it needs.

🎥 Watch today's Tip Tuesday here:
https://youtu.be/HmCz8oDRvkc

To The Root Health & Wellness 🌿

10/12/2026

🎃 Pumpkin spice and everything nice!

As with everything, we have to be mindful of ingredients but if we don't know what the ingredients are, how can we be mindful of them?

Here are some common ingredients in pumpkin treats to be aware of and why.

I also shared a few of my favorites pumpkin products.

Are you a pumpkin lover?

10/10/2026

🍎 Eat with the seasons! 🎃
One of the simplest ways to add more variety and nutrients to your diet? Eat what’s in season.
October gives us SO many nutrient-dense foods—apples, pears, pumpkin, Brussels sprouts, broccoli, sweet potatoes, cranberries, squash and more. 🥦🍐🍠
And you don’t need to make anything fancy. Roast a tray of seasonal veggies, toss apples or pears into a salad, add pumpkin to oatmeal or muffins, or throw some kale into a soup.
Food really can be one of the most powerful tools we have to support our health. 🌱
Which October food on this list are you eating the most right now? Mine might be apples! 🍎🍏

10/08/2026

🍂☕️ Cozy fall drinks without the sugar overload? Yes, please!

One of my favorite things about fall is all the warm, cozy flavors—pumpkin, cinnamon, apple, chai… 😍 But some of our favorite seasonal drinks can pack in a surprising amount of added sugar.

The good news? You don't have to skip the fun of a cozy fall drink!

I loved this article from the Institute for Integrative Nutrition because it shares 5 lower-sugar fall drinks made with simple ingredients—including a homemade pumpkin spice latte, golden milk latte, spiced apple c***r, and homemade chai. 🍎🎃

It’s a great reminder that healthy choices don't have to be about restriction. Sometimes it's simply about finding a version that gives you the experience you love while using ingredients that help you feel good, too. ❤️

Check out the recipes below and tell me—which one would you try first? 👇

https://www.integrativenutrition.com/blog/5-lower-sugar-fall-drinks-for-cozy-days?utm_source=promo&utm_medium=email&utm_campaign=01M3W9C61HJ1DMJMKP3158F68Q&utm_id=01M3W9C61HJ1DMJMKP3158F68Q&utm_term=SjDmbu&utm_channel=unpaidowned&utm_content=01M3W9C61HJ1DMJMKP3158F68Q&_kx=JdKQ4AUp-VZQyIYM8EfBlooV5ZFL4y41gAHSm5qW0Az1_2RPIsQzauigTPlryF1N.Su2yzn

10/06/2026

🥣 Would you consider your oat milk an ultra-processed food? What about your protein bar? Gluten-free bread? Flavored Greek yogurt?

You might be surprised.

I recently read an article from the Institute for Integrative Nutrition about ultra-processed foods, and I thought it was worth talking about because there is SO much confusion around this topic.

First, an important distinction:

Processed doesn't automatically mean unhealthy.

Freezing vegetables is processing.
Canning beans is processing.
Turning milk into plain yogurt is processing.

Ultra-processed foods are different. They tend to contain ingredients you probably wouldn't use in your own kitchen — things like protein isolates, modified starches, emulsifiers, gums, artificial colors, flavor enhancers and certain sweeteners.

And some of them are hiding in foods marketed as “healthy.”

A few examples:

🥛 Plant-based milks
🥣 Flavored oatmeal
🍞 Some whole-grain and gluten-free breads
🥛 Flavored Greek yogurt
🥗 Bottled dressings and sauces
🥜 Protein and granola bars
🥬 Greens powders and meal-replacement shakes
🥕 Veggie chips and straws

But here's the part I don't want you to miss:

This isn't a list of foods you need to throw away.

Instead, use it as a reminder to turn the package around and read the ingredient list.

Two almond milks can look almost identical on the front of the carton and have completely different ingredient lists. The same goes for bread, yogurt, protein bars and salad dressing.

And convenience matters too.

If a protein bar keeps you from going six hours without eating on a crazy afternoon, I'm certainly not going to tell you that you've failed because it technically qualifies as ultra-processed. 😊

The goal isn't perfection.

It's simply shifting the balance toward more foods that look like food — vegetables, fruit, quality proteins, nuts and seeds, whole grains and other minimally processed foods — while becoming a little more aware of what's in the packaged foods you buy.

Don't fear the package. Read it.

That small habit can teach you so much. ❤️

10/04/2026

🍂 Fall flavors in a salad might be one of my favorite combinations.

We had this Harvest Salad for dinner this week, and it was SO good. 😋

Mixed greens topped with:
🍎 Honeycrisp apples
🎃 Roasted butternut squash
🥑 Avocado
❤️ Pomegranate arils
🥜 Pecans
🍗 Chicken
🥓 Prosciutto
🍁 Maple apple c***r vinaigrette

There is so much nutrition packed onto one plate—fiber, healthy fats, protein, antioxidants, vitamins, minerals and lots of different plant foods.

And this is one of my favorite examples of something I talk about often: healthy eating doesn't have to mean boring food.

Eating seasonally is such an easy way to add variety to your diet, too. Instead of making the same salad all year long, change your toppings with the seasons. Apples, squash and pomegranate make a basic bowl of greens feel completely different—and SO much more satisfying.

The original recipe called for arugula, but I used mixed greens instead, added chicken to make it a more substantial meal, and left the cheese off mine.

I'm definitely adding this one to the fall dinner rotation. 🍂❤️

What's one fall ingredient you look forward to every year?

Here's the recipe:

https://www.maryswholelife.com/amazing-fall-harvest-salad-with-maple-apple-c***r-vinaigrette/

10/02/2026

🍂 This is what fall dinner looks like at our house.

Last weekend was rainy and cool, so the salad I had planned just wasn’t sounding quite right. 😂 Instead, I swapped things around and made this Harvest Sheet Pan Dinner.

Chicken apple sausage, butternut squash, Brussels sprouts, apples and bacon—all roasted together on one pan. 🍎

And because those flavors were just begging for it, I drizzled a little pure maple syrup over everything at the end. SO good.

One of my favorite things about meals like this is that eating well really doesn’t have to be complicated. This one gives you:
🍎 fiber and antioxidants from the apples
🥬 fiber + vitamin C from the Brussels sprouts
🎃 beta-carotene and potassium from the butternut squash
🌭 protein from the chicken sausage
🥓 and yes...bacon. Because healthy eating gets to include foods you simply enjoy, too. 😉

Simple ingredients. One pan. Lots of color. And a dinner my family will actually eat.

That’s my kind of healthy. ❤️

Recipe inspiration: Mary’s Whole Life — Whole30 Harvest Sheet Pan Dinner (Link below)

What’s your favorite cozy fall dinner? 🍂

https://www.maryswholelife.com/whole30-harvest-sheet-pan-dinner/

09/30/2026

🧬 What can 4 strands of hair actually tell you?

When I tell people I offer an Epigenetic Hair Analysis, one of the first questions is usually some version of…

“Wait…you can learn all of that from HAIR?” 😆

And I get it! Four little strands don't exactly look like much.

But this isn't simply looking at the hair itself or checking a handful of minerals.

The Cell Wellbeing epigenetic hair analysis I use evaluates 800+ indicators across 18 different areas of the body to identify which foods, nutrients, environmental factors and lifestyle supports may be most relevant to your body right now.

Your report can provide insight into areas such as:

🌱 Vitamins, minerals and essential fatty acids
🥦 Foods your body may benefit from prioritizing
🧬 Digestive and gut support
💧 Environmental and toxin-related stressors
😴 Lifestyle and wellness support
⚖️ Areas your body may be asking us to prioritize

But here's what I think is REALLY important:

I don't just hand you a 30+ page report and send you on your way.

Information is only helpful if you know what to DO with it.

That's why we meet for 60–90 minutes after your analysis. We walk through your results together, talk about what stands out, answer your questions and identify realistic places to start.

Because when you get a report with a LOT of information, the goal isn't to change 47 things tomorrow. 😂

The goal is to take all of that information and ask:

What can we prioritize first to best support your body?

That's the part I love. 💚

Four little strands of hair.

A whole lot of information.

And a starting point for getting To The Root of your health. 🌱

Curious about hair analysis? Send me a message or comment below and I'm happy to tell you more about how it works and whether it might be a good fit for you.

09/29/2026

❤️ World Heart Day is September 29!

When we think about taking care of our heart, we often think about exercise, blood pressure or cholesterol.

But what we put on our plates every day matters, too.

And the good news? You don't need fancy “superfoods” or a complicated diet. Some of the best foods for supporting cardiovascular health are probably already in your kitchen.

Here are a few to incorporate more often:

🐟 Wild-caught fatty fish — Wild-caught salmon, sardines, trout and mackerel provide omega-3 fatty acids that support healthy triglyceride levels and help regulate inflammation.

🫐 Berries — Blueberries, strawberries and raspberries are packed with antioxidants and phytonutrients that help protect our cells from oxidative stress.

🥦 Vegetables + leafy greens — Think broccoli, spinach, kale and other colorful vegetables. They provide fiber, antioxidants, vitamins and minerals that support healthy blood vessels and overall cardiovascular health.

🫘 Beans + legumes — Lentils, chickpeas and beans are fantastic sources of soluble fiber and plant compounds that can help support healthy cholesterol and blood sugar levels.

🫒 Extra-virgin olive oil — A source of heart-supportive monounsaturated fats and antioxidants. Try it in homemade salad dressing or drizzled over vegetables.

🥜 Nuts + seeds — Walnuts, almonds, chia seeds and flaxseed provide healthy fats, fiber and other nutrients that support cardiovascular health.

🌾 Whole grains — Oats, brown rice, quinoa and other whole grains provide fiber that can help support healthy cholesterol levels.

🍎 Fruit — Apples, pears, oranges and other whole fruits provide fiber, antioxidants and a variety of nutrients your heart loves.

❤️ Want an easy way to put several of these together?

Try building a heart-supportive bowl or salad:

🥬 Start with leafy greens
🐟 Add wild-caught salmon
🍚 Add quinoa or brown rice
🫐 Toss in berries or chopped apple
🥜 Sprinkle with walnuts or pumpkin seeds
🫒 Finish with a simple extra-virgin olive oil vinaigrette

In one meal you've added fiber, omega-3 fats, antioxidants, phytonutrients and healthy fats.

And that's one of my favorite reminders when it comes to nutrition:

We don't always need to focus on what to REMOVE. Sometimes the most powerful question is: What can I ADD?

Maybe this week it's berries in your breakfast.
A tablespoon of chia or ground flax in your smoothie.
A handful of walnuts for a snack.
Beans tossed into a soup or salad.
Wild-caught salmon for dinner.
Or simply one more vegetable on your plate.

Small choices, made consistently, add up. ❤️

Which of these heart-supporting foods do you already eat regularly?

Inspired by an article from AFPA, where I received my holistic nutrition training.

To The Root Health Coaching

10/16/2026

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