Sun & Soil Nutrition

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Sun & Soil Nutrition

M.S. Integrative Nutrition
Root-cause health through functional bloodwork, whole-food nourishment, herbal & culinary medicine.

For those who value longevity and are willing to nourish themselves deeply.
1:1 Support ↓

07/22/2026

Your gut talks to your whole body, not just your stomach 🌞

If any of these sound familiar, it might be worth a closer look at what's going on internally.

You can't supplement your way to better digestive health. It starts with what's on your plate and supporting your microbiome every single day.

Work with me 1:1 and build a personalized plan that fits your life. 🧡🩷

07/17/2026

Travel food diary in Marseille, France. 🇫🇷

One missed flight and one delayed flight rerouted us to Marseille. What started as a stressful travel day turned into an unexpected adventure with our kids.

With only one evening in the city, we headed straight to the old port for oysters and dinner by the water. 🦪

My daughter was determined to try macarons in France, and I don't think she could have been happier.

Sometimes the best travel memories come from the places you never planned to visit. 🌞🩷

07/11/2026

Travel food diary in Tunis, Tunisia. 🇹🇳

Our time in Tunis was spent with family, on the farm, and atound the table. Every meal was built around what was in season, from sweet melons and citrus to olives, almonds picked straight from the tree, freshly bottled kiwi & strawberry juice, and giant family-style homemade couscous.

There is something special about eating food that was grown just steps away, surrounded by the people who have been cooking and sharing these meals for generations.

Not pictured is all the fresh fish we ate because it somehow disappeared before I ever remembered to take a photo. 😂

The healthiest way of eating is often the simplest. Eat what is fresh, local, seasonal, and shared with the people you love. Getting to experience Tunis through my husband's family made every meal that much more memorable. 🩷🇹🇳

06/27/2026

Travel food diary in Djerba, Tunisia. 🇹🇳

My body and microbiome have never been happier than eating a tropical Mediterranean cuisine every day for a week. 🌞🩷

Meals were built around what was growing nearby, what had been caught that morning, and ingredients that have nourished generations. Naturally high in omega 3 rich proteins, legumes, seasonal vegetables, herbs, olive oil, nuts, seeds, and plant diversity. When you eat this way, you can skip the supplements and longevity protocols.

People gathered outdoors to share long meals with family and friends, often in the sunshine with nowhere to rush. Add daily swims in the Mediterranean Sea, plenty of vitamin D, and a slower pace of life, and it's easy to see why this lifestyle can be so nourishing.

If you're looking to fiber max, Djerba is the place to visit. 😂 I was eating 60+ grams or more a day without even trying.

The healthiest way of eating is often the simplest. Eat what is fresh, local, and in season. I loved experiencing the way people eat and live here. 🩷🧡

06/18/2026

Madrid, Spain travel food diary 🇪🇸

Feeling so blessed to experience a new culture through its food and connect to the local food system.

We ate local fish several times a day, had beans cooked tomatoes + spices and arugula each morning, and enjoyed amazing coffee. Everywhere we went, the ingredients were fresh, seasonal, naturally organically grown, and the proteins were locally and sustainably sourced. I love the depth of flavor that comes from food grown close to home, and the new diversity of plants made my microbiome very happy. 🌞

Now off to the next destination. Stay tuned for another food diary. 🩷🧡🩷

06/14/2026

Still reflecting on this beautiful gathering and feeling so grateful for the opportunity to bring it to life. 🧡🌞🩷

Thank you to Yellow Butterfly for sponsoring this experience and believing in the power of nutrition, herbal medicine, and community to support mental well-being.

The menu was inspired by produce from the farmers market. It featured medicinally prepared courses, local proteins + mushrooms, sustainably sourced legumes, fermented and pickled vegetables, sprouted lentils and seeds, and herbal tea pairings that brought the concepts we discussed to life. Together, we explored the relationship between the gut and brain, the microbiome, neurotransmitter production, and the unique value of local & seasonal foods.

Most of all, I am grateful to the women who showed up with curiosity, openness, and a willingness to learn, connect, and share a meal together.

There is something deeply meaningful about gathering around food that was recently growing in the soil beneath our feet. Food carries information from the landscape, the season, the sun, and the hands that cultivated it. When we slow down enough to prepare it, share it, and truly experience it, nourishment becomes so much more than nutrients alone.

Nature offers the blueprint, science helps us understand it, and community brings it to life. 🩷

Thank you to everyone who made this day possible it was a dream. 🌞✨

06/12/2026

I am always talking about the medicinal properties of bitter plants, and for good reason! 🌞

If you look at traditional cuisines around the world, bitter flavors show up constantly. Mediterranean diets are built around bitter greens, olives, and lemon. Ayurvedic cooking uses bitter melon and fenugreek, and Chinese medicine has incorporated bitter herbs for thousands of years.

American cuisine, on the other hand, has largely bred the bitterness out of our food and replaced it with sweet and salty, and I genuinely think our digestion is suffering because of it.

Here is what is happening on a biological level when you eat something bitter. The taste receptors on your tongue send a signal down your vagus nerve, which switches your nervous system into rest and digest mode before you have even swallowed. Your body then releases GLP-1 to stabilize blood sugar (yes, the same pathway that medications like Ozempic target, but activated by food), PYY to signal fullness to your brain, and CCK to trigger bile release so you can actually digest fat. Stomach acid primes, digestive enzymes ramp up, and your gallbladder gets to work.

For women in perimenopause, this practice becomes especially important because estrogen activates bitter receptors in the gut, and as estrogen declines, the whole system becomes sluggish. Bitter foods are one of the most direct ways I know to support digestion, hormonal balance, and gut health all at once.

Start with a handful of arugula, some radishes, or just a taste of a bitter tincture before a meal is enough to wake the whole system up. Save this post, try it out for a week, and let me know what you think. 🩷🧡

05/29/2026

My husband told the kids, "Get dressed, we're taking Mom to the farm to buy some plants."
And honestly? I've never been more in love. 🌞🩷

Beyond the plants, one of my favorite parts of visiting local farms is supporting the people who work so hard to feed our communities.

One realization I had in grad school is that local farmers are the real celebrities. They spend countless hours caring for the soil, growing nutrient-dense food, and helping connect us back to the seasons.

When we buy produce locally and in season, we're getting fruits and vegetables harvested at peak ripeness, which means better flavor and greater nutrient retention compared to produce that travels long distances before reaching our plates.

This is real food from the ground, just as nature intended, no mysterious ingredients, no GMOs, no apeel, wax coatings or synthetic peels, and no mass amounts of pesticides sprayed on to keep things shelf stable for unnatural lengths of time.

Shopping local also supports our community, strengthens local food systems, and helps us become more connected to where our food comes from.

So here's your reminder to visit a local farm stand, farmers market, or U-pick farm this season. Your body, your community, and your taste buds will thank you. 🩷🏵🧡

05/15/2026

Spring is prime time for affordable, nutrient-dense eating 🏵🌞

Visit your local farmers market, connect with a farmer directly, forage, or grow what you can 🩷🧡

04/30/2026

Black sesame seeds are a nutrient dense food with a long history of use in traditional medicine. 🌞

They contain a wide range of bioactive compounds, including lignans, vitamin E, and other antioxidants, along with minerals such as calcium, magnesium, and iron.

Research suggests that sesame consumption may help improve antioxidant status and reduce markers of oxidative stress. Some studies also show benefits for blood pressure and overall cardiometabolic health.

Emerging evidence indicates potential support for liver health, including improvements in lipid accumulation and insulin resistance in the context of nonalcoholic fatty liver disease.

There is also research exploring their role in bone health and menopausal support, likely related to their mineral content and bioactive compounds.

Grinding or blending the seeds can help improve absorption, and because they are rich in unsaturated fats, storing them in the refrigerator can help protect the fatty acids from oxidation and rancidity.

I like adding them to smoothies or blending them into a paste as a simple way to increase nutrient density without changing the structure of what you are already eating.

They are also very affordable. I found this bag at Natural Grocers for less than $2 🩷🧡

Food can be a meaningful foundation for micronutrient intake when used consistently and intentionally.

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Wellington, CO

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https://l.bttr.to/cGsaE, https://sunsoilnutrition.com/

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