A Documentary, Muffins, and Benefits of Nature just in time for Spring!

Here is a quick link to the free How Not to Die documentary

Healthy Chocolate Muffins

- Wet Ingredients: 3-4 bananas, 1 cored and quartered apple, 1/2 cup unsweetened cocoa, 1/2 cup ground flaxseed, and 20 pitted dates. Blend until smooth.

- Dry Ingredients: 2 cups whole wheat flour, 1 tbsp baking powder, and 1 tsp baking soda. Whisk thoroughly to remove any clumps.

- Instructions: Incorporate the wet ingredients into the dry ingredients, mixing only until just combined. Use silicone muffin pans to avoid the need for grease. Bake at 350°F for 22 minutes.

Here's all you need:

Happy First Day of Spring

Please try to get outside and get moving!

And see loads of tremendous benefits below!

It was amazing to get back into the trails last weekend (when it was still very wintry)! 

Benefits of Being in Nature /Outdoors

1. The "20-Minute Stress Reset" 

Research from the University of Michigan and other 2026 meta-analyses shows that just 20 to 30 minutes of nature immersion—even in a city park—triggers a significant drop in salivary cortisol (your primary stress hormone). 

The Clinical Benefit: It shifts the body from "Sympathetic" (Fight or Flight) to "Parasympathetic" (Rest and Digest).

2. Immune Boost (Phytoncides) 

Trees and plants emit organic compounds called phytoncides (essential oils) to protect themselves from insects and rot. 

The Human Effect: Inhaling these compounds during "Forest Bathing" increases the count and activity of Natural Killer (NK) cells—the white blood cells that target virally infected cells and tumor cells.

The "Residual" Benefit: Some studies show that a 2-day nature excursion can keep NK cell activity elevated for up to 30 days.

3. Circadian Rhythm & Sleep Alignment Exposure to natural light—especially early morning blue light—is the strongest signal for the brain's "master clock" (the suprachiasmatic nucleus).

The Science: Morning sun exposure prompts an early spike in cortisol (to wake you up) which then sets a timer for melatonin production roughly 14 hours later.

The Benefit: This leads to deeper, more restorative sleep, when your muscle repair actually happens! 

4. "Soft Fascination" & Cognitive Recovery

Urban environments demand "Directed Attention" (dodging cars, reading signs, staring at screens), which leads to mental fatigue. Nature provides "Soft Fascination."

The Mechanism: Looking at fractal patterns (the repeating geometry in leaves, waves, or clouds) allows the prefrontal cortex to rest.

The Result: Research shows a 20% improvement in attention span and memory after just one hour of interacting with nature.

Fresh-You "Nature Rx"

(Benefits, Doses, and Health Goals)

Stress Reduction - 20 Minutes - Lower Cortisol / Lower BP

Cognitive Reset - 60 Minutes - Improved Focus / ADHD Support 

Immune Boost - 2 Hours (Weekly) - Increased NK Cell Activity 

Sleep Quality - 10 Min (Morning) - Evening Melatonin Production

Further Reading: Nature, Cortisol, and NK Cells

Forest Bathing & Immunity: Li Q, et al. "Forest bathing enhances human natural killer activity and expression of anti-cancer proteins." International Journal of Immunopathology and Pharmacology. 2007;20(2 Suppl 2):3-8.

Cortisol Reduction: Hunter MR, et al. "Urban Nature Experiences Reduce Cortisol: A Dose-Response Study." Frontiers in Psychology. 2019;10:722. Note: This study established the "20-minute" nature dose as the point where cortisol drops most significantly.

12 Benefits of Being Outdoors and in Nature

More Benefits of Being Outdoors

BONUS for KIDS

A fun activity for children the Mayfield Area!

Shenanigans and Healthy Greens - This edition of storytime adventures with food will incorporate healthy greens and shenanigans!

Wednesday, March 25th, 6:30pm

Sarcopenia: Use it or Lost it!

💪 Sarcopenia is age-related muscle loss.

The main thing is that we must use it, or we will lose it

If there was a magic pill for health, it would probably be BEANS!

The "Use It or Lose It" Guide

1. Protein Isn’t a Magic Pill

• The Myth: Many believe just eating more protein (or drinking shakes) builds muscle.

• The Reality: Without exercise, extra protein does nothing for muscle mass. In fact, animal protein is "acid-forming," which can actually cause the body to pull minerals from muscle and bone to neutralize that acid.

• The Fix: Focus on plant proteins (beans, lentils, seeds) which are "alkaline-forming" and help protect muscle tissue as we age.

2. Resistance is Mandatory

• The Goal: Strength training is the only proven way to reverse sarcopenia. Even 90-year-olds have been shown to double their strength in just 8 weeks of lifting.

• The "Hanging Challenge": Activities like hanging from a bar or using resistance bands engage "functional" muscles that help prevent falls and keep us independent.

• Consistency: Just 10–15 minutes of resistance work a day is more effective than one long session once a week.

3. The "Anti-Inflammatory" Advantage

• The Science: Chronic inflammation acts like "rust" on our muscles, breaking them down faster.

• The Daily Dozen Connection: Foods high in antioxidants (like the berries and greens on your checklist) lower systemic inflammation.

• The Power of Berries: Specific phytonutrients in berries have been shown to improve muscle signaling and recovery, making your workouts more effective.

You can't eat your way out of muscle loss, but you can eat to support the work you do in the gym. Think of exercise as the 'builder' and plant-based nutrition as the 'high-quality bricks.' You need both to keep the house standing!

Fresh-You Challenge: Starting Here!

 

🌿 Challenge: Starting Here! 🌿

If you’ve been looking for a sign to jump in (or jump back in), this is it. We aren't looking for perfection today—we’re looking for momentum.

Wellness is a practice of "automation." When we make the good stuff easy, the results follow. Here is your Day 1 Goal:

1. The Power Plate 🥗

Include just one serving of each of these today:

• Berries: handful (blueberries, blackberries, whatever you love!).
• Beans: ½ c black beans, tofu, chickpeas, edamame, etc.
• Greens: 1 cup of raw greens, which you may cook! Pro-tip: Just tuck them right under or on top of your main course!

2. Mindful Gratitude ✨

Besides nutrition, our mental connection is also powerful. Write down three things you are grateful for today. It can be as simple as:

• Your favorite morning mug.
• A song that makes you want to dance.
• A delicious meal.

3. Move for 10 ⏱️

Set a timer for just 10 minutes and move! March in place while watching TV, stretch, or do some light calisthenics. 

🌟 Bonus Points: Head outside! The fresh air adds a whole different layer of health to your activity.

 

👇 Your Turn!

Once you’ve checked these off, leave a comment below letting me know you did it! Once you’ve completed Day 1 (or even a few days in a row), I’ll reply to your comment with a "Day 2" post to help you keep building your healthy life. Let’s do this!

 

🎓 Quick Announcements!

For those who want to dive deeper, I have three classes coming up:

• Monday night (March 16th) at 6:30–7:30 PM: I'll be sharing more on these habits and overall health in “Let Food Be Thy Medicine: Unleash the Power of Your Plate”.
• Wednesday morning (April 1st) 9:00 AM: "Power Your Day with Green Drink" at Health 360.
• Wednesday (April 15th) 6:30–7:30 PM: NEW CLASS: "Sports Nutrition: Fuel for Success" at Health 360.

All classes are $15. Message me if you want to snag a spot! Truly, no RSVP is necessary, but if you tell me you are coming, my heart will be happy that you are joining us until the moment class starts!

Also, there is another Plant Based Potluck coming up on March 23rd. I will also be presenting "Let Food Be Thy Medicine: Unleash the Power of Your Plate" prior to the meal (5:30-6:30 PM). This event is free, but RSVP is required.

QUICK Link:

Dr Greger's Daily Dozen

Plant Based Potluck Tonight!

Flash Potluck Tonight!

Ever wondered if plant-based eating is actually... tasty? (Spoiler: It’s incredible.) Whether you’re a long-time vegan or just "plant-curious," we’d love for you to pull up a chair!

Mayfield Community Center is hosting a Plant-Based Potluck this evening, and even though it’s short notice, there’s always room for one more. If you are more of a planner, we will be having another potluck in exactly one month! March 23rd, 6:30PM, so I am early on announcing that one :)

The Details

• When: Tonight, February 23rd, at 6:30 PM (AND March 23rd, at 6:30 PM)
• Where: Mayfield Aquatic and Community Center (6080 Marsol Road)
• What: bring a tasty dish, enjoy lots of different foods!
• RSVP: Please call 440-442-2627 anytime today so we can save you a spot!

Why Plant-Based?

If you've been curious about this way of eating, this is the perfect, low-stakes way to explore. It’s not just about salads! We’re talking:

• Creamy Cashew Pastas that rival any dairy dish.
• Hearty Grain Bowls packed with roasted veggies and zesty tahini.
• Decadent Avocado Chocolate Mousse (yes, it’s a thing, and yes, it’s delicious).
• Vibrant Summer Rolls with spicy peanut dipping sauce.

Come for the food, stay for the conversation, and leave with a few new recipes. We can’t wait to see you there!

The "Bring" Factor: Since it's a potluck, guests should bring a dish, ideally SOS-free (sugar – oil – salt).

Fresh fruit, such as sliced melon, is always a great and appreciated option.

Here are some 3-Ingredient ideas!

·       Hummus & Veggie Platter: Hummus, baby carrots, and cucumber.

·       Caprese Skewers: Cherry tomatoes, fresh basil, and balsamic glaze.

·       Quick Black Bean Salad: Canned black beans, corn salsa, and fresh lime.

·       Apple & Almond Butter Bites: Sliced apples, almond butter, and hemp seeds.

·       Avocado Toast Points: Whole Wheat bread, ripe avocado, and sesame seeds.

If you are more of a planner, there will be another Plant Based Potluck on March 23^rd! Same details as above. I hope to see you tonight or next month!

Plant Based Cooking with the Esselstyns

Learn the basics of plant-based eating with Ann Crile Esselstyn and her daughter Jane Esselstyn, as they share practical tips and inspiration from the Esselstyn Family Foundation. Equal parts learning and fun, Ann and Jane create an exciting class experience by preparing multiple plant-based recipes that participants get to taste. 

May 11^th, 5:30pm (class is free, but you must rsvp, same number, listed above)

Oh my Gosh! While I'm at it, Ann and Jane have many wonderful activities coming up! Plus a great book, and many resources! Please visit their beautiful website. We are so blessed that they are in our area, though they do events all over the country! It was an awesome finale to my trip to Pheonix to run into Jane at the airport! She was so sweet to remember me among the gazillion people she's met on her plant-based mission! She remembered my Laraballs :)

 Jane Esselstyn – Health Care is Self Care: Take Control of Your Health Through Plant-Based Nutrition

The Longevity Connection: Plant-Based Protein, Calorie Density, and Aging

Almost every time I tell someone I eat a plant-based (or vegan or vegetarian!) diet, I get asked the exact same question: "How do you get your protein? Do you get enough?"

As an active athlete who has run thousands of miles (in November I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I can confidently tell you: absolutely. Not only do I have enough fuel to sustain my workouts, but I have boundless energy, avoid illness, and feel genuine joy. I go to bed satisfied each night and wake up excited for the new day—in fact, my passion for nutrition gets me out of bed bright and early every single morning!

So, let's talk about protein and how it directly ties into longevity and anti-aging.

This Cactus Formation called the "Michelin Man' is 150 years old!

The 11 Mechanisms of Longevity

Did you know there are 11 known mechanisms of aging? Therefore, is we slow down these 11 pathways, we slow down aging! Research shows that limiting your protein intake to the Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body weight—is incredibly powerful. Even more importantly, sourcing that protein primarily from plants is your best bet. In fact, limiting protein is the ONLY lifestyle facter that has been shown to activate all eleven of these anti-aging pathways!

At a Glance: limiting protein intake to 0.8g/kg body weight:

• Reduces Damage: oxidation, inflammation, glycation.
• Supports Repair: DNA repair, mitochondria, stem cells.
• Optimizes Signaling: hormones, immune system, epigenetics.

 

The Power of Reduced Caloric Intake

Last night, my husband and I had a lovely dinner with some old friends. During our visit, they joked about how they don't eat very much. I wish I had thought to tell them right then that reduced calorie intake is actually a proven mechanism of longevity! It has been heavily documented in animal studies and shows promise in humans. Eating nutrient-dense, plant-based foods naturally helps you manage your calorie intake without feeling deprived.

Dr. Greger’s Anti-Aging 8

To take your health a step further, I highly recommend looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of eight foods and lifestyle habits designed to boost your longevity and keep your body thriving as you age.

1.       Nuts: Beneficial for heart and brain health.

2.       Leafy Greens: Support vascular and cognitive protection.

3.       Berries: Help combat inflammation and support cellular repair.

4.       Spermidine: Found in tempeh, mushrooms, and wheat germ; it aids in cellular repair.

5.       Quercetin: Present in onions, apples, and kale; it helps clear senescent cells. These are old cells that aren’t dead, but do us no good, also called “zombie cells” that promote aging.

6.       Fasting: Activates AMPK, promoting cellular health.

7.       Intermittent Caloric Restriction: Supports NAD+ levels for cellular energy and DNA repair.

8.       Gut Health: Promotes the use of prebiotics (fiber!) and postbiotics (products of your microbiome) for digestive health.

Your body is designed to heal and thrive when given the right tools. If you are interested in diving deeper into your own health, optimizing your protein, or exploring anti-aging nutrition, I would love to help.

Damien, the farmer who was planting herbs at the JW Marriott Garden, explained that the hotel restaurant uses some veggies they grow here, and all the herbs they use to flavor their cooking, as well as gorgeous, edible flower garnishes.

Ready to feel your best? Contact me today to schedule a virtual or in-person nutrition and wellness consultation!

Live in Mayfield area? Consider coming one of my upcoming classes!

🎉 Happy Birthday to me! 🎂

I was awake bright and early in Phoenix (thanks to the 2-hour time difference from Cleveland and just pure excitement for the day!) and instead of tossing and turning in bed, I wanted to share my birthday wish with all of you.

My absolute passion in life is empowering people to heal themselves and reach their peak wellness. My worldview says our actions are helping God heal us! But no matter what your worldview, I share evidence-based recommendations. It's all about the science!

When thinking about what I want for my birthday, I realized the best gift would be connecting with and helping more of you!

🎁 My Birthday Request:

If you have a quick moment today, I would be so honored if you chose to do one (or more!) of the following:

• 👍 Like or Follow my Fresh-You Nutrition Facebook page.
• 💻 Visit my website (Hahaaa! Thank you! You did this!) and read a few articles here to implement some healthy tips into your life.
• 🗣️ Share anything with a friend or family member who might need some wellness support.
• 📞 Reach out to me (email or call) to set up a virtual or in-person nutrition and fitness consultation!
• Come to an upcoming class shown above!

Thank you all for your continuous love and support! ❤️

Eleven Mechanisms of Aging and When Slowed: Longevity

 Mechanisms that may be Disrupted to Slow Aging from Dr. Michael Greger’s How Not to Age

ALL of these MECHANISMS can be DISRUPTED by LIMITING PROTEIN intake to 0.8g/kg body weight. This turns out to be around 45g and 55g for the average woman and man, respectively. See the image below to give you an idea of grams of protein per serving of various plant protein sources.

1. DNA Damage & Repair · Aging begins with accumulated DNA damage.

    Top Foods: berries, greens, herbs/spices. 

2. Telomere Shortening · Telomeres protect chromosomes but shorten with age.

    Top Foods/Lifestyle: plant-rich diet, stress reduction, exercise. 

3. Epigenetic Changes · Lifestyle influences gene expression.

    Top Foods: polyphenol-rich plants (berries, greens, tea). 

4. Mitochondrial Dysfunction · Mitochondria weaken over time.

    Top Foods: leafy greens, beets, whole plant foods. 

5. Cellular Senescence · Senescent “zombie cells” drive inflammation.

    Top Foods: cruciferous vegetables, berries. 

6. Stem Cell Exhaustion · Stem cells decline with age.

    Top Foods: phytonutrient-rich plants, anti-inflammatory diet. 

7. Chronic Inflammation ("Inflamm-aging") · Low-grade inflammation accelerates aging.

    Top Foods: berries, nuts, greens, turmeric, ginger. 

8. Immune Dysregulation · Aging weakens immunity.

    Top Foods: fiber-rich plants, fermented foods, prebiotics. 

9. Hormonal Dysregulation · Aging alters IGF-1, insulin, cortisol, sex hormones.

    Top Foods/Lifestyle: plant-based diet, movement, stress reduction. 

10. Protein Misfolding & Aggregation · Misfolded proteins accumulate (e.g., amyloid).

    Top Foods: antioxidant-rich plants, whole-food diet. 

11. Cross-Linking (AGEs) · AGEs stiffen tissues and impair function.

    Top Foods/Lifestyle: minimize high-heat cooking, avoid processed foods.

At a Glance: The Big Picture

Reduce Damage: oxidation, inflammation, glycation. 

Support Repair: DNA repair, mitochondria, stem cells. 

Optimize Signaling: hormones, immune system, epigenetics.

And if you are looking for more background...

HOW NOT TO AGE research on aging revolves heavily around mTOR (mechanistic Target of Rapamycin), which he often describes as the "aging engine" or the "growth controller" of our cells.

Here is the breakdown of how protein and the slowing of the biological clock go together:

1. The "mTOR" Connection

mTOR is an enzyme that senses the presence of nutrients—specifically protein.

• When mTOR is high: The body is in "growth mode" (building muscle, but also potentially speeding up aging and cancer cell proliferation).

• When mTOR is low: The body enters "maintenance/repair mode" (autophagy), where it cleans out cellular "junk" and repairs DNA.

• The Aging Link: By keeping protein intake moderate (hitting the RDA but not exceeding it), you keep mTOR from staying in high gear, which is a primary mechanism for slowing down the aging process.

2. Animal vs. Plant Protein

This is a huge part of the anti-aging protein message. Animal proteins (meat, dairy, eggs) have a higher concentration of branched-chain amino acids (BCAAs) like leucine.

• Leucine is the primary "on switch" for mTOR.

• Plant proteins are naturally lower in these specific amino acids, meaning they don't "redline" the aging engine the way animal proteins do.

3. IGF-1 (Insulin-like Growth Factor 1)

Research shows that animal protein consumption increases levels of IGF-1, a growth hormone.

• While IGF-1 is great when you’re a growing child, having high levels as an adult is like "putting your foot on the gas pedal" of aging.

• It has been linked to increased risk of cancer and a shorter lifespan. Switching to plant-based protein sources helps naturally lower IGF-1 levels to a safer, more "anti-aging" range.

4. Methionine Restriction

Methionine is an amino acid found in high levels in animal products (especially chicken and fish).

• Research across many species shows that restricting methionine can significantly extend lifespan.

• Since it is difficult to "restrict" an essential amino acid while eating meat, a plant-based diet is the most practical way to achieve methionine restriction naturally.

5. Kidney Health and Longevity

Aging is often accelerated by the decline of organ function. Animal protein causes "hyperfiltration" (the kidneys have to work much harder to process the nitrogen waste), whereas plant protein does not cause this stress. Keeping your kidneys "young" is vital for overall longevity.