“We think we need to learn more, have more, be more. But what we really need is stillness. It is only through stillness and silence that the unconscious can become conscious.”
The Fastest Way to Decrease Stress.
Expanding out your focus and gaze is beneficial for your physical and mental well-being.
In states of acute stress (or autonomic arousal), one of the fastest ways to decrease anxiety is to dial out your gaze to panoramic vision. Our visual system is more parasympathetic dominant and regulated by big neurons that transmit information extremely fast (faster than trying to take long deep breaths), so broadening your vision is a rapid way to decrease your autonomic arousal.
If you’re at your computer and feeling overwhelmed and anxious, merely dial out your gaze. Or if you can, go outside and look at the sky and the horizon line. You’ll immediately decrease your fight-or-flight response and feel more calm. Also, taking a few minutes to look at the sky a few hours after sunrise or prior to sunset activates biological circuits that send signals to the body responsible for immunity and circadian rhythms. This is why I highly encourage morning and evening walks- they are so beneficial for overall health and well-being.
Dress Up Your Toast!
An ode to my childhood days of playing with paper dolls.
If you’re craving a simple sweet/savory snack chock full of fiber, look no further. Sprouted whole grain bread (like Ezekiel’s bread) topped with these combos can provide you with a balanced amount of macronutrients to power you through the mid-afternoon. The healthy fat and carbohydrates (like in nut butter and fruit) are especially perfect for pre-workout when you can utilize the carbohydrates for fuel. Or try a savory combo like hummus and cucumber for a perfect pairing of protein and fiber from the hummus. The food synergy found in the combination of avocado and tomato packs a powerful punch since the heathy fat in avocado helps the body absorb almost 4x the amount of lycopene. Lycopene is an antioxidant found in tomatoes that helps prevent cancer and cataracts, reduces inflammation and keeps skin looking smoother.
So whether you’re craving sweet or savory, there are many healthy and nutritious combos to try…all which support gut health, stabilize blood sugar, and provide nutrient-dense energy. What’s your favorite combo?
DIY Nourish Bowls.
One of the benefits of spending more time at home is the opportunity it provides people to prepare more home-cooked meals and deliberately choose how and what they will nourish their bodies with. The foods you buy are the foods you’ll eat, so consciously choosing more nutrient-dense, high fiber foods to include in your meals will inevitably increase your energy levels and set you up for success.
I recently received an air fryer as a gift, and this has changed my meal prep process tremendously! It’s cut my meal prep time in half and allows me to enjoy air-fried sweet potato fries (sans oil, but oh so crispy!), roasted chickpea snacks, and a plethora of other roasted veggies to round out my 30+ plant species goal for the week.
It’s recommended to include a diversity of plant species (30-40) per week- this includes fruit, veggies, nuts, seeds, beans, lentils, whole grains- as a way to diversify your gut microbiome and make you more resistant to disease and inflammation. So it’s not just quantity of vegetables (aiming for 5-7 servings per day), but in addition, the various types of plants across the spectrum of whole foods.
Some of my most successful clients have changed the focus of their attention away from counting calories to how many plant species they are consuming per week. This is a positive, health-promoting and incentivizing metric that supports optimal energy, health, immune and brain function.
But don’t take it from me. Here’s a recent testimonial of how impactful the right foods and evidence-based nutrition can have on weight and overall health:
“I’ve worked with Julianne for 5 months now to achieve my weight loss goal: Losing 32 lbs of body weight (206->174) and 9.2% of body fat (23.6%->14.4%).
My experience was scientific, impactful and comfortable because of the guidance from Julianne. She helped with several key areas:
- Clarify myths and questions, so I can follow a scientifically proven approach to achieve my goal (e.g., proper protein intake of 1 g per kg instead of 1 g per lbs). This is critical to me because related online resources are conflicting, confusing and some are harmful to my body, which could have caused me to give up
- Suggested new areas of improvements and backed them up by related dietary research. Specifically, her suggestions (e.g., balanced macro nutrients, intermittent fasting) enabled me to avoid uncomfortable experiences and break through plateaus.
- Provided actionable ways to implement theories. She always provide recipes, or training routines along with her theories, which makes them concrete and actionable.
- Consistent encouragement. Her recognition of my progress kept me dedicated to tracking food intake, exploring new routines and progressing towards my goal.
Overall, it was an extremely rewarding and pleasurable experience to work with Julianne. She lead me into a life-long journey to a healthier life.”
We have the opportunity to transform our health and longevity simply by the foods we decide to put on our plate. By simply increasing the fiber-rich, nutrient-dense foods abundant in vegetables, leafy greens, beans, lentils and whole grains, we have the opportunity to raise our energy levels, vibration, and overall health. It’s not about restricting food and counting calories. It’s about nourishing our bodies. With real, whole food. The kind Mother Nature intended for us.
The Silver Linings of Virtual Coaching.
Most healthcare providers can agree that nothing fully replaces the magic and energy of in-person sessions. From the moment I enter the room, I can viscerally sense if a person is feeling calm, relaxed, tense, anxious, or nervous. Using that initial energetic feedback, I direct the session in a way that best serves the client.
In March when all in-person visits were halted and transitioned to virtual, I was curious to see how this new model would affect coaching. But I was pleasantly surprised to discover it actually enhanced our sessions in unexpected ways. I didn’t have to worry about masks covering their nose and mouth that could hide micro-expressions and non-verbal cues. New hobbies were revealed through their background environment. I met the dogs they walked twice a day and the cats they cuddled with to relieve their stress at the end of the day. I met their children who were often the reason and motivation to change behavior.
I worked with clients as they moved apartments and slowly watched week-to-week how their new space was becoming more of ‘them’. Bookshelves and planter boxes were built. Picture frames were hung. Plants grew and flourished.
I wasn’t only witnessing the change occurring in the backdrop of my clients’ lives. I was also actively recognizing and celebrating their growth and positive changes they made through this pandemic. They showed me new recipes they’d made, art projects they were working on for self-care, the corner of their home they transitioned into a meditation station, and their makeshift home gyms.
This pandemic has been challenging for all of us. But in my work it is evident that human beings are inherently resilient, flexible, motivated, and creative. We are one of the most adaptable species on the planet. We will adjust. And thrive.
I’m privileged to witness this every day in the work that I do.
Ensō.
Transformation Tuesday.
July 2009 —> July 2020
In both of these pictures my physical weight is exactly the same. What I always emphasize to my clients is that health encompasses much more than what the scale says.
On the left, in 2009 I had LOST:
-a sense of my identity because I was trying to be everything to everyone
-direction in my life and instead distracted myself with finish lines, alcohol and late-night clubbing instead of being still enough to listen to my intuition
-touch with the interconnection between the foods I was eating the impact it had on animals and the environment
-discernment because I was too afraid of confrontation and disappointing people, which ultimately led me down a road of dishonesty and breaking trust with those I loved the most
On the right, in 2020 I have GAINED:
-an appreciation for establishing healthy boundaries, knowing we can’t please everyone all the time
-mental/emotional strength to lean into difficult conversations instead of avoiding them, knowing that each leads to either a breakthrough or a break-free
-greater clarity around doing work that is aligned with my passion and heart
-more knowledge about nutrition and nourishing myself in a way that supports the animals and environment
-a deep understanding that our value in this world is not about how much we weigh but more about the way we authentically show up in the world, live with integrity, and treat others with love and respect.
Every moment we have a choice, and over time, these choices act like compound interest, creating exponential growth and health for our future selves. It is never too late to start over, to reclaim your power and time, to make the next right decision, and to intentionally curate your life. One meal. One healthy boundary. One uncomfortable conversation. Your future self will thank you.
A good life consists of much more than fitting into a certain pants size. What does health mean to you? The ability to explore and see parts of the world? Having the energy and mobility to actively play with your children without pain? Having a sense of clarity and purpose for the work you’re meant to do in this world?
Define your value and worth and purpose with better metrics than just your physical weight. In 11 years there’s so much more I’ve gained that the scale didn’t capture, and I’m proud of that.
Enjoy the Ride.
Enjoying the freedom in exploring the backroads, sans data, fully embodied.
“You may not be exactly sure
just what’s around the bend,
but new beginnings only come
from some other beginning’s end.
You’ll find in life when everything
has all been said and done,
Our job is to surrender,
Letting go can be more fun.”
Announcement!
I’m honored to share that my art will be featured in Mighty Kind Issue 3: Breaking Bread!
This issue will explore the world of food and share the many ways that food brings us all together. As a registered dietitian, this resonates deeply since food is often the uniting hub for many shared experiences with those we love. Learn how people all over the world show gratitude for what’s on their plates, hear from a chef-dad about how he cooks up kindness at home, and read about kids from all around the world who are finding ways to reduce food waste, feed the hungry, and forge friendships around food. There’s also recipes and games included in this issue to inspire young chefs. In this particular issue, we visit France, practice sharing, and provide information on ways you can serve up kindness.
This issue is available for pre-order now and you will be supporting a special community of writers, artists and foodies alike as we unite together over our love for food, culture, and connection.
Thoughts.
Purisma Creek Redwoods
“I find you
In the morning light
Under the forest canopy
Of my mind
Your love letters
Tucked within delicate spider webs
On velvety mushroom caps
In trickling streams
I find you
Between wake and sleep
In new places
Unknowingly known.”
Reflections and Celebrations.
My first printed cards! Available in my shop.
Four years ago on a roadtrip to Portland, Oregon I heard about #the100dayproject. Choose one creative action and make something consecutively for 100 days. I called my friend and asked him to join me for accountability. I chose to make 100 handmade cards for friends and strangers. Little did I know that this small act was the portal to a career shift and a huge life transition and transformation. Carving out some time to creating a card daily, irrespective of how busy or stressful work had been- fundamentally taught me how to prioritize my creativity. It taught me how to be still. It taught me how to be comfortable with the blank page and the possibilities it held. It taught me to be brave enough to make the first mark. It taught me to keep going even when I felt lost. It taught me how to listen to my intuition.
When an old college friend who I hadn’t seen in 15 years visited me in 2017, we sat together outside a cafe, notebooks in hand, and wrote out in detail where we’d be in 15 years. I looked up at the sky, dreaming big, explaining in detail the projects I was working on, the book I was editing, where I’d be living and who I was spending my life with as he furiously scribbled down my words to capture the magic of dreaming big.
Somewhere in the mixture of my ideal future I said, “I have my own line of cards that I’ve designed and sell as a way of spreading love and encouragement.”
I had no idea.
We begin to step into our own dreams and make them a reality with each small step. I chose to continue making cards even after the project was finished because it’s freeing and liberating and connects me to my heart. It’s something that brings me great joy, and I love how it’s a vessel for spreading love to others.
And I am smiling now as I write this- the seemingly huge milestones in our ‘big dreams’ sometimes aren’t all that far off from becoming our reality. If you’re willing to try, willing to laugh and learn from your mistakes, and willing to keep going and keep making, there’s magic in all of that. And who knows? Your 15-year plan may turn out to be well within your 5-year plan.
My first printed cards arrived in the mail today. I couldn’t be happier. I’m sending off a shipment to a store that sells my cards. These little bits of magic are reminders that the things we make and do daily add up. They become a body of work. Every day we have the opportunity to make our dreams a reality.
Thanks for sharing in my journey and for being a part of this magic.