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The Rooted Kitchen

Shop, prep, and cook confidently and efficiently. Feel 10/10 again (and finally lose the weight)! Registered Dietitian. DM for coaching.

10/08/2026

I said it on a podcast and I’ll say it here too.

Healthy eating is not supposed to feel like a second job.

If it does, the problem isn’t you. It’s the approach.

I sat down with BW Nice Voice podcast this week and we talked about exactly this. Why eating well feels so complicated, and what it actually looks like to make it simple and sustainable.

No overhaul. No rules. Just real food. Real life. And a approach that actually sticks.

Go give it a listen, search S4E4 on Apple Podcasts, Spotify, or Amazon Music.

“Why Healthy Eating Feels So Hard and How to Finally Make it Simple with Joni Garcia”

09/08/2026

Your body is incredibly smart.

When life gets hard, when stress becomes the baseline, when you’ve been holding it together for too long, your body responds.

Sometimes it builds a wall.

In HTMA testing, this can show up as a calcium shell. Elevated calcium accumulating in the tissues like armor. Not getting into the cells where it belongs. Just... sitting there. Protecting.

Sound familiar? Because we do this too, don’t we?
We push through. We hold it together. We perform. We protect ourselves.

And our bodies mirror that. Literally. At a cellular level.

This showed up in my own results. And it explained a lot.

The good news? It’s not permanent. And the protocol to start breaking it down isn’t a pile of supplements.

It’s rest. Breathwork. And, my personal favorite, scheduling more fun things.

Your body built that shell for a reason. But you don’t have to live inside it forever.

If this resonates and you want to learn more about what HTMA could show you, DM me the word CURIOUS.

I’m building something and I want to know who’s in.

07/08/2026

My HTMA results came back last week.

And I finally know why I’ve been tired. Even when I’m eating well. Moving my body. Doing all the things.

My results showed a slow metabolic type, which means my adrenals and thyroid have a tendency toward sluggishness. That alone explained so much.

And then there was something called a calcium shell. Which deserves its own conversation entirely. (Coming soon.)

Here’s what I want you to take away from this:
Your minerals tell a story your bloodwork never will.

If you’ve been exhausted, anxious, or just feeling unlike yourself, and nobody can give you a real answer, this might be worth paying attention to.

I’m bringing HTMA testing into my work with clients and I want to know who’s curious about it.

DM me the word CURIOUS and I’ll be in touch when I’m ready to open things up.

30/07/2026

I spent years eating well and still feeling like something was wrong with me.

Turns out I was only solving half the problem.

Food is medicine. I believe that to my core. But food alone couldn’t touch the anxiety that had followed me most of my life.
Breathwork did.

And now through my HTMA training I’m learning it’s all one cycle; chronic stress depletes your minerals, depleted minerals tank your energy and mood, and a legit shot nervous system can’t absorb what you’re giving it anyway.

Food first. But not always food alone.

If you’ve been doing everything right and still not feeling right, this is for you.

DM me CURIOUS and I’ll be in touch when I open things up.

27/07/2026

I mailed my hair to a lab last week.

Small sample. Big answers (hopefully).

Here’s what I’m testing — and why I think it matters for you.

It’s called HTMA. Hair Tissue Mineral Analysis. It measures the minerals stored in your tissues — not just what’s in your blood on a random Tuesday, but what’s actually been building up or depleting in your body over months.

And here’s what stopped me cold when I started learning about this.

Chronic stress literally robs your body of minerals. Magnesium. Sodium. Potassium. Minerals that your cells need to produce energy and regulate your nervous system.

So when you’re exhausted and your bloodwork is “normal?”

It might not be a mystery. It might be your minerals.

I’m running this experiment on myself first — because that’s how I operate. I want to understand it in my own body before I bring it to clients.

But HTMA testing is coming to The Rooted Kitchen. And I cannot wait to share more as I learn more.

If this sounds like you — tired, anxious, wired but running on empty — drop a 🧪 in the comments or send me a DM. I want to know who’s curious.

22/07/2026

When people ask to see my work...
These are the kinds of results I think about.

Not just pounds lost (although that can absolutely be part of the story).
But the moments that tell me someone’s life is changing.
✨ “I’m sleeping better.”
✨ “I have so much more energy.”
✨ “My clothes fit differently.”
✨ “I don’t crave sweets every night anymore.”
✨ “I finally understand what my body needs.”
✨ “I actually look forward to cooking.”
✨ “I feel more like myself again.”

Those are the things that make me smile.

Because when you start supporting your body in a way that actually fits this season of life, the changes often go far beyond the number on the scale.

If you’ve been feeling stuck, I’d love to help you write your own version of this list.

My Summer Cooking Series starts this Sunday, and we’ll spend four weeks learning simple, practical ways to cook and eat that support your energy, hormones, and long-term health.

If you’ve been thinking about joining us, I’d love to have you there. The link to register is in comments.

21/07/2026

For years, I told myself I’d start when life settled down.

When work wasn’t so busy.
When I had more time.
When things felt less chaotic.

Then I realized...
Life doesn’t really work like that.

There will always be another event on the calendar.
Another stressful week.
Another vacation.
Another reason to wait.

The women I see make the biggest changes aren’t the ones who have the most free time.

They’re the ones who decide they’re worth making time for.

It’s July.
Imagine where you could be by December if you started taking care of yourself today.
✨ More energy.
✨ Less brain fog.
✨ Feeling more in control around food.
✨ More confidence walking into the grocery store and knowing what to grab for lunches and dinners.
✨ Feeling more like yourself again.

That’s exactly why I created this cooking series.
Not to give you another diet.
Not to make your life more complicated.

To make healthy eating feel simpler—and help you understand what your body needs during this season of life.

So maybe this is your little Christmas in July gift to yourself. 🎄☀️

We start this Sunday, and I’d love to have you there.

👉 Grab your spot through the link in my bio.

17/07/2026

This is a true story.

For years, my breakfast looked something like this:
A granola bar or
A small yogurt or
A bowl of oatmeal.

Lunch usually had a little protein... but not much.

Why?

Because if I ate too much protein, I’d get really full.

And I didn’t like that.

I wanted to have room for my morning and afternoon snacks. And I wanted to be hungry for dinner.

Then one day it hit me...

That’s the whole point.

The goal isn’t to spend the day thinking about your next snack.

The goal is to build meals that keep you satisfied until it’s actually time to eat again.

As we move through our 40s and beyond, our bodies become more sensitive to changes in blood sugar.

Protein becomes even more important because it helps slow the rise in blood sugar, supports muscle, and keeps us feeling fuller for longer.

Now, instead of grazing all day, I focus on building balanced meals with protein, fiber, healthy fats, and carbohydrates.
And honestly?
I feel so much better.
More energy.
Fewer cravings.
Less thinking about food.

If you’ve been wondering what eating for your body could look like during this season of life, let’s talk.

Send me a DM or book a free consultation through the link in my bio, and we’ll map out a plan that works for you. Not someone on Instagram.

16/07/2026

This is why I love hosting these evenings.

Yes, we made delicious food. 
Yes, we talked about Mediterranean-style eating, seasonal produce, gut health, and cooking with simple ingredients.

But my favorite part?

After the cooking was over...no one left.

For another 30 minutes, we stood around talking about women’s health, gardening, yoga, dogs, life, and everything in between.

It reminded me that health isn’t just about what’s on our plate. It’s also about community.

It’s about slowing down, sharing a meal, learning something new, laughing together, asking questions, and feeling connected. Sometimes that’s the nourishment we need most.

Thank you to everyone who came, participated, asked thoughtful questions, and made the evening so much fun. And a special thank you to everyone who shared your photos with me! ❤️

I’m already looking forward to our next Farm-to-Table Cooking Demo on October 21, where we’ll celebrate all the best flavors of fall. Think crisp apples, sweet potatoes, broccoli, butternut squash….yum!

Stay tuned!

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