The Rooted Kitchen

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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.

12/10/2026

The struggle is real. Anyone else?

You’re not crazy. You’re not dramatic. You’re not “just getting older.”You’re in perimenopause and your whole system is ...
12/10/2026

You’re not crazy. You’re not dramatic. You’re not “just getting older.”

You’re in perimenopause and your whole system is asking for support that most conventional medicine isn’t trained to give you.

The hormone panel tells part of the story. But it doesn’t tell you about your mineral status, the spark plugs that run every single reaction in your body.

It doesn’t tell you whether you’re eliminating estrogen efficiently through your gut. It doesn’t tell you whether your nervous system is stuck in fight or flight driving your anxiety and your sleeplessness. It doesn’t tell you whether your blood sugar is crashing and taking your mood with it.

Not having enough minerals is like driving around on a flat tire. Stuff just doesn’t work. Until you fix the actual issue nothing else sticks.

And most of us are depleted. Because of diet, because of stress, because life has been a lot for a long time.

Women who have been eating well and exercising for years are still exhausted, still irritable, still not sleeping because no one looked at the whole picture.

That’s what I do.

If you’re done feeling unlike yourself and ready for someone to actually look at everything, let’s chat. Book a free call. Link in bio.

06/10/2026

It’s Breast Cancer Awareness Month. And I want to talk about something more actionable than wearing pink.

I want to talk about what’s on your plate.

Food cannot guarantee you won’t get cancer. But the research is clear, what we eat consistently over time either supports or undermines our body’s ability to reduce inflammation, process hormones efficiently, and protect our cells.

Here are the foods I eat every single week with intention:

Cruciferous vegetables - broccoli, cabbage, kale, Brussels sprouts - contain sulforaphane, a compound that supports your liver in processing and eliminating estrogen.

Flaxseed is rich in lignans — plant compounds that support healthy estrogen metabolism. Ground flaxseed in your smoothie or on your oatmeal.

Berries every day when possible. The antioxidants and anthocyanins fight oxidative stress and inflammation at the cellular level.

Lentils and beans for fiber — because fiber is how your body moves estrogen out. You need your gut moving daily for this to work.

Turmeric with black pepper — curcumin is one of the most studied anti-inflammatory compounds in food. Pair them together for absorption.

Green tea — swap one coffee for green tea and you’re getting EGCG, a powerful cell-protective antioxidant.

Healthy fats — walnuts, olive oil, avocado, fatty fish. Omega 3s lower inflammation. Inflammation is a key driver of cancer risk.

Fermented foods daily — your gut microbiome is essential for estrogen elimination.

Bitter greens — arugula, dandelion, radicchio — support your liver’s detox pathways. Your liver is your primary estrogen processing organ.

This is not a magic list. There is no single food that prevents cancer.

But eating this way consistently, close to nature, anti-inflammatory, gut-supporting, gives your body the best possible environment to do what it’s designed to do.

Food is medicine.

Save this post. Come back to it. Share it with someone who needs it.

And if you want to understand what’s happening in your body at a cellular level and build a plan around it — book a free discovery call. Link in bio.

05/10/2026

Can we normalize something we don’t talk about nearly enough?

Pooping.

Are you going every single day? Because if you’re not, and you’re in perimenopause or menopause, I want you to pay attention to this.

Your liver processes estrogen so your body can eliminate it. Some of that estrogen travels into your digestive tract through bile, and it’s supposed to leave your body in your stool.

But certain gut bacteria can convert that estrogen back into its active form. And it gets reabsorbed back into your bloodstream.
Estrogen that was on its way out is recycled back in.

When you’re constipated, that estrogen sits in your gut longer. More time to be reabsorbed. Which can contribute to greater estrogen exposure at a time when your hormones are already fluctuating dramatically.

For women who have had hormone-driven cancers or want to reduce their risk, this is exactly why bowel regularity matters. We want estrogen moving out efficiently. Not recycling.

Constipation isn’t just a bathroom problem. It’s a hormone story.

If you’re dealing with constipation alongside bloating, mood changes, low energy, or hormonal symptoms, book a free discovery call. Link in bio.

Let’s figure out what’s actually driving it.

02/10/2026

Four days. Ocean. Dolphins. A book I actually wanted to read.
 
No agenda. No optimizing. Not doing nothing, but just doing less.
 
I came back with more energy. A clearer head. Ideas I couldn’t access when I was in the middle of everything. And a shoulder that had been hurting for months that is finally starting to let go.
 
Rest is not laziness. Rest is not falling behind.
 
Rest is medicine. Especially for women whose bodies are working overtime, navigating perimenopause, menopause, or rebuilding after a diagnosis and treatment. Your nervous system needs space to exhale. Your adrenals need time to recover. Your body needs permission to stop.
 
If nothing changes, nothing changes.
 
And if you’re ready for something to change, book a free call. Link in bio.

30/09/2026

I hear it from clients all the time – “I think I’m just lazy” or “We’ve become couch potatoes.”
 
Are you a couch potato? Are you lazy? Or are you just depleted?
 
And there’s a real difference.
 
Depletion looks like being too tired to make plans. Canceling on people you love because you just don’t have it in you. Showing up but not really being there. Reaching for your third coffee before noon and still feeling like you’re wading through fog.
 
It looks like going to bed early and waking up exhausted anyway.
 
It looks like guilt. For resting. For saying no. For not being the person you used to be.
 
That’s not laziness. That’s your body running on empty.
 
I had a client tell me recently — she’s exhausted but she stays up to watch one more episode at night. I told her: when you feel that tired window, you have to take it. Miss it and your body gets a second wind. Cortisol kicks back in. Suddenly it’s midnight and sleep won’t come. That’s not insomnia. That’s a missed signal.
 
Here’s what’s actually driving the exhaustion.
 
Mineral depletion. Blood sugar dysregulation. Adrenals that have been running on overdrive for so long they’ve forgotten how to recover. A nervous system stuck in fight or flight. Hormonal shifts in perimenopause and menopause that change everything about how your body produces and uses energy.
 
And sometimes — your body isn’t even absorbing the nutrients you’re giving it. You’re eating well and still running on empty because your gut can’t access what it needs.
 
This is a biology problem. And it’s addressable.
 
You deserve to have your life back. The social plans. The presence. The energy to actually enjoy your days.
 
If you’re ready to find out what’s actually going on in your body — book a free discovery call. Link in bio.

28/09/2026

My shoulder has been hurting for months.
 
A few days at the beach and it started to ease up.
 
I didn’t do anything special. I just stopped.
 
The body keeps score. We talk about that concept all the time. But feeling it in your own body, tension releasing in real time because you finally gave it space, that’s a different kind of knowing.
 
Stress doesn’t just live in your head. It lives in your shoulders, your gut, your jaw, your hips. It lives in the exhaustion that doesn’t go away after a full night of sleep. It lives in the inflammation that builds quietly in the background of your very full life.
 
Rest is not a reward for finishing everything on your list.
 
It is medicine.
 
For women navigating perimenopause and menopause or rebuilding their body after coming back from an illness, this is not optional. Chronic stress keeps cortisol elevated, depletes your mineral stores, drives inflammation, and keeps your nervous system stuck in survival mode.
 
No supplement or protocol can fully compensate for a body that never gets to exhale.
 
Rest is part of the protocol. Full stop.
 
If you’re ready to put yourself first and understand what your body actually needs, book a free discovery call. Link in bio.

Fall is here and that means a whole new lineup of delicious seasonal produce to cook with!Join me Wednesday, October 21 ...
26/09/2026

Fall is here and that means a whole new lineup of delicious seasonal produce to cook with!

Join me Wednesday, October 21 at Playwicki Farm for our next Farm-to-Table Cooking Demo.

We’ll be cooking with some of my favorite fall ingredients and making three simple, nourishing dishes. I’m thinking carrots, kale, apples, butternut squash with delicious and warming herbs and spices…SO cozy!

You’ll get to watch, taste, learn practical cooking techniques, and pick up ideas you can actually use in your own kitchen. We’ll also talk about how to build satisfying meals around seasonal vegetables, plant-based protein, fiber and healthy fats.

And if our first two evenings are any indication, there will be plenty of good conversation and connection along the way. Because food is about more than what’s on your plate, it’s also about the people we share it with.

📅 Wednesday, October 21
⏰ 6:00–7:30 PM
📍 Playwicki Farm
💰 $35/person | Ages 12+

A portion of proceeds benefits the Playwicki Farm Foundation.

Space is limited, so grab your spot and come cook, taste and celebrate fall with us! Only a few spots left! Link in bio.

25/09/2026

This is what I’m eating tonight. And every single ingredient is pulling its weight.
 
Roast chicken for protein, the anchor that keeps blood sugar steady and keeps me genuinely full.
 
Arugula, a bitter green that supports liver detox pathways. The liver is your body’s primary detox organ and bitter greens are a great way to keep it moving.
 
Roasted broccoli for sulforaphane, the compound found in cruciferous vegetables that is one of the most well researched cancer-fighting compounds in food. I incorporate cruciferous vegetables several times a week without fail. Real food doing real work.
 
Delicata squash and apple slices for complex carbs that fuel without spiking. Fall produce at its best.
 
Almonds for healthy fat and a little extra protein to slow glucose absorption and keep everything steady.
 
And a homemade apple c***r vinaigrette, fire c***r, olive oil, maple syrup, dijon mustard. Apple c***r vinegar has been shown to help blunt blood sugar spikes after meals. So yes, the dressing is working too.
 
Protein. Fiber. Fat. Every single meal.
 
This is blood sugar balance in real life. Not a meal plan. Not a list of rules. Just real food, fall flavors, and knowing why every bite matters.
 
This kind of plate is foundational. Sulforaphane for cellular protection. Bitter greens for liver support. Steady blood sugar to reduce inflammation. Real food doing real work.
 
Save this one for when you need a quick fall dinner idea.
 
And if you want to understand what’s going on in your body at a cellular level, book a free discovery call. Link in bio.

23/09/2026

I talk about blood sugar regulation with every single client I work with.
 
Not just the ones with a diagnosed blood sugar issue. Every single one.
 
Here’s why.
 
When blood sugar is constantly spiking and crashing, your body is under chronic stress. And chronic stress from blood sugar dysregulation leads to inflammation.
 
Inflammation is the precursor to so much of what we’re trying to avoid like gut issues, mental health disorders, autoimmune conditions, heart disease, cancer.
 
And here’s what makes this even more urgent for women in perimenopause and menopause.
 
Estrogen plays a direct role in insulin sensitivity. As estrogen declines, insulin sensitivity decreases. We need to be more intentional now than we ever were before. Less estrogen also means less protection from free radicals. More oxidative stress. More inflammation.
 
And here’s the piece most people miss, muscle is literally the depot where your body stores excess blood sugar. More muscle means more stable blood sugar. You build that muscle with protein AND strength training. Not one or the other. Both.
 
For my clients rebuilding after cancer treatment, blood sugar balance, muscle rebuilding, and reducing inflammation are some of the first things we address. Because it’s foundational to supporting your body and reducing the risk of recurrence.
 
Maintain your blood sugar like it’s your job.
 
Because it is.
 
If this resonates with where you are right now, book a free discovery call. Link in bio. Let’s talk about what this looks like in your body specifically.

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