Julie Rake Integrative Medicine

09/04/2026

FAST FOOD FRIDAY ~ LOADED POTATO SKINS
INGREDIENTS:
* 6 russet potatoes
* 1 tsp. Oil, + 1 tsp. for brushing potato skins
* 2 tbsp. chopped onions
* 2 cloves garlic, minced.
* ¼ cup bell peppers, chopped
* ¼ cup diced tomatoes
* 1 cup cooked black beans
* 2 tbsp sour cream or Greek yogurt
* ¾ cup mozzarella cheese shreds,
* ¾ Tsp. Salt & ¼ tsp pepper
* ¼ tsp paprika
* ½ jalapeño, finely chopped (optional)
* ½ lime, for serving
DIRECTIONS:
* Preheat oven to 375 degrees F.
* Prick potatoes with a fork, oil & salt and bake for 1 hour in the oven, or until fork tender.
* Slice potatoes in half and allow to cool.
* While cooling, in a pan over medium heat, add 1 tsp. of the olive oil and cook down onions, garlic, bell peppers and tomatoes until slightly tender, about 8 minutes.
* Scoop out the flesh out of potatoes, leaving a thin but sturdy enough layer of potato inside. Add filling to a bowl with the onions, garlic, bell peppers, diced tomatoes, black beans, sour cream, cheese, salt, pepper, paprika & jalapeño. Stir together & set aside.
* Rub the bottoms of the potato skins with the rest of the oil, place bottom up, and bake for another 5-10 minutes until crisp. Remove from oven and fill with the potato mixture.
* Top with cheese & bake another 10-15 min. in oven at 375F until cheese is melted.
* Remove from oven & top with bacon bits or “veggie bacon” & chives. Serve with sour cream or yogurt and the lime half to squeeze over. Recipe by. Jessica in the Kitchen.”

09/04/2026

09/04/2026

“What’s in Your Cup?”

You are holding a cup of coffee when someone comes along and bumps into you, making you spill your coffee everywhere.

Why did you spill the coffee?

"Because someone bumped into me!”

Yes, and another way to look at it: You spilled coffee because there was coffee in your cup. Had there been tea in the cup, you would have spilled tea. Whatever is in your cup will spill out.

Life works much the same way. Sooner or later, something will shake us: Stress, disappointment, conflict, unforeseen circumstances, loss …

And when those moments come, what we have been carrying inside will rise to the surface.

Does pressure bring out patience, and resilience? Or does it trigger anger, bitterness, resentment?

We cannot control every challenge life places in our path. But we can pay attention to what we fill ourselves with (put into our cup).

So fill it intentionally:
With gratitude 🙏🏼 With forgiveness 💐
With kindness 🌼 With joy 😊 With love ❤️
With patience 👂 With resilience 💪🏼

Because life will eventually, and most certainly, shake our cup. And when it does, what spills out will come from what we have been carrying. Life hands us many cups. We get to choose what fills it. 💫

09/03/2026

AVOCADO TOAST WITH TOMATO SALSA
INGREDIENTS:
* 3 ripe avocados
* 4 tbsp butter, softened and cut into cubes
* 3 limes, you need 1½ tbsp finely grated lime zest and 1½ tbsp lime juice
* 1 tbsp. tarragon leaves, roughly chopped
* 1/3 cup dill, roughly chopped
* 1 & 1/2 cups cherry tomatoes, quartered
* 2 tsp capers, finely chopped
* 2 tbsp olive oil
* 4 slices of sourdough
* 1 small garlic clove, halved
* ¼ tsp cumin seeds, toasted and crushed
DIRECTIONS:
* Put avocado flesh, butter, half the lime zest, half the lime juice & ½ tsp salt into a blender or food processor. Whizz until smooth, then transfer to a bowl along with two-thirds of the herbs. Fold the herbs through then put into the fridge for 10 minutes.
* Mix tomatoes, capers, remaining lime zest & juice & olive oil with black pepper. Set aside.
* Toast the bread and rub one side with the garlic. Leave the bread to cool slightly then spread each slice with avocado butter and top with the tomato salsa. Sprinkle over the remaining herbs and the crushed cumin. Recipe by, “Jon and Jules.”

09/03/2026

I’ve recommended early morning sunlight for decades—mainly for better sleep & improved mood. However, the benefits go much further.

For most of human history we didn’t wake to an alarm. We woke to the sun. First light told the body the day had begun. When outdoor light reaches the eyes in the first hour after waking, specialized cells signal the brain’s master clock.

That sets a healthy cortisol rise so you feel alert, times melatonin for better sleep at night, and supports the serotonin that lifts mood and reduces depression.

Ten minutes outside is enough. Step out first thing tomorrow morning. Your energy, sleep, mood, and nervous system still remember & will thank you!🌞

09/03/2026

You are loved always.
On hard days, on easy days.
On rainy days, and in the sunshine.
This is your reminder today. You are loved. 🌈💜

09/02/2026

There’s something about autumn that naturally invites us to slow down, turn inward and begin again. 🍂

I’m excited to invite you to Autumn Alchemy: Meditate, Resonate, Renew—an afternoon created to help you step away from the stress and noise of everyday life and reconnect with the peace and joy already within you.

Through meaningful discussion, guided meditation and a restorative sound experience led by Serra Nade, we’ll create space to release some of what we’ve been carrying and make room for greater clarity, resilience and calm.

Sometimes we don’t need to push harder or do more. Sometimes we simply need the space to pause, breathe and reconnect with ourselves. ✨

Whether you’re craving deep rest, feeling overwhelmed, or simply ready for a meaningful reset, I hope you’ll join us.

Come as you are. Leave feeling renewed.

🍂 Autumn Alchemy: Meditate, Resonate, Renew
Saturday, October 3 | Noon–2:30 PM
Abundant Space | Scottsdale

Discussion & Guided Meditation: Julie Rake
Sound Session: Serra Nade

Space is limited. Reserve your spot: https://www.eventbrite.com/e/autumn-alchemy-meditate-resonate-renew-tickets-1999296180696

09/01/2026

☺️

09/01/2026

“But when fall comes, kicking summer out on its treacherous ass as it always does, it stays awhile like an old friend that you have missed. The way an old friend will settle into your favorite chair and take out his pipe and light it and then fill the afternoon with stories of places he has been and things he has done since last he saw you.” ~Stephen King

Good morning. Welcome to September! 🍂🧡

08/31/2026

MEATLESS MONDAY VEGGIE PIZZA
INGREDIENTS:
* Homemade or store bought pizza crust
* Homemade or store bought pesto sauce
TOPPINGS:
* 1 tablespoon Extra virgin olive oil
* 2 cups fresh mozzarella cheese
* 2 cups roasted herb tomatoes
* 2 cups mini bell peppers, diced or sliced
* 1 zucchini, peeled + sliced into rounds
* 2 jalapeños, sliced (optional)
* 1 tsp sea salt & 1 tsp. pepper
* 1 tsp each garlic powder & smoked paprika
* 1 tsp. each dried oregano, basil & parsley
* Pinch of red pepper flakes
* 1 cup chopped kale, fresh or frozen
DIRECTIONS:
ROAST THE VEGGIES:
* Preheat your oven to 400 degrees Fahrenheit and prepare a large baking sheet by lining it with parchment paper.
* Add tomatoes, zucchini, bell peppers, and jalapeños unto baking sheet (in a single layer) and drizzle with olive oil & season with seasonings (salt, pepper, garlic powder, smoked paprika, oregano, basil, parsley, and red pepper flakes) & bake for 25-30 minutes or until veggies are charred, wilted, and tender. Remove and let cool slightly.
ASSEMBLY:
* Preheat oven to 475F. and place top rack into middle of oven. Be sure to use a great pizza pan to ensure that your crust is crispy.
* Brush a generous amount of the pesto sauce over the top of the crust until evenly coated.
* Generously add pieces of mozzarella atop sauce, leaving some crust bare for edges.
* Top with chopped kale followed by roasted tomatoes, zucchini, peppers, & jalapeños.
* Lightly brush the tops of the edge of the crust with 1 tbsp. of olive oil to ensure that it becomes a nice golden brown.
* Gently transfer the pizza to hot oven and bake for 15-20 minutes or so, until the cheese has melted (and becomes bubbly) and the crust is crispy and golden brown.
* Once done, allow pizza to rest/cool for a few minutes so that the cheese sets before cutting into slices, using a pizza cutter. Recipe by, “Orchid and Sweet Tea.”