Joyful wellness reminder: you don’t have to eat oatmeal. I’ll admit it—I’m not the biggest oatmeal fan. But I do enjoy a challenge, especially when I’m trying to gently convince my mother that whole foods can actually taste good. Do not tell her that’s what I’m doing. This bowl was a win for me: dark cherries (frozen), cacao powder, a little maple syrup, and flax seeds. Simple, nourishing, and surprisingly enjoyable. I actually had it 3 days this week😅 Oatmeal does have real benefits—fiber, beta-glucans, and compounds that support gut and heart health. If you’re oatmeal-curious, here are a few ways people make it work: - sweeter versions with fruit, nuts, seeds, and spices - savory oats with vegetables, beans, and herbs - overnight oats for low-effort mornings - blended oats added to smoothies And if oatmeal is not your thing at all, that’s completely fine. Joyful, sustainable wellness is about finding foods that support your health and fit your life. If you want to share: - Are you an oatmeal person, sometimes or never? - What’s your go-to breakfast? — Dr. Jenn

I didn’t even know this was a thing😅 Did you know flavor is medicine? Capsaicin—the compound that gives chili peppers their heat—has anti-inflammatory properties, supports metabolic health, and may even improve heart function. Last night we had Banh Mi sandwiches. They were delicious. We had them with roasted potatoes and salad. Purple potatoes actually which have additional benefits. I will be sharing more in the gut health lesson. The recipe is below. Let me know if you try it. https://www.loveandlemons.com/banh-mi/ The recipe is below if you want to try.

Today’s Prompt" Pause today and write down or share 3 things you appreciate about your body. 1. I appreciate that my body has legs that can walk, and it carries me wherever I need to go. 2. I appreciate that my body has eyes that can see, and I can see the amazing environment in which I live. 3. I appreciate that my body has ears that can hear, and I'm able to hear the voices of my loved ones, the sound of the ocean, the birds calling, the rain falling. I'm so grateful for this body and all it can do for me!

Congratulations on completing Week 1 of the plant-based challenge. My hope is that you’re already noticing a few shifts—maybe a little more energy, a bit more confidence choosing plant foods, or simply more plants showing up on your plate. That matters. This is about what we’re adding, not what we’re restricting, and that mindset is what makes change sustainable. We’re going to keep building on that this week. I’ve added some new one-pot meal recipes to make things easier and more realistic. If you try any of them, let me know what you think. And if there’s a recipe or type of meal you’re looking for, post it—I’m happy to help. What’s coming up this week: - Wednesday at 7:30 PM — I’ve scheduled a live check-in with cooking tips, Q&A, and time to connect. No pressure to have everything figured out—come as you are. If that time doesn’t work for you, comment with other times that might, and we’ll keep rotating. - I’ll be adding two new lessons in the Classroom: Gut health Food as medicine for heart health Be on the lookout for those. I also want to make sure this community is meeting your needs. If there’s a topic you’d like covered—or something you’re struggling with—feel free to comment here or send me a message. And if you know someone who’s plant-curious, interested in trying a plant-based approach, or just wants more support around sustainable lifestyle changes, you’re welcome to invite them into this space. I’m really glad you’re here. Let’s keep going. — Dr. Jenn

Join me tomorrow at 12 EST for our first checkin