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.

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

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!

This week we’re shifting from “adding more plants” to how we build a plant-based plate. Your focus for the week is to build a JoyfulPlate for one meal a day, at least 3 days this week. The JoyfulPlate is my go-to framework for plant-based eating because it supports satiety, nutrient density, and enjoyment. It’s built around abundance, not restriction. You don’t need to do this at every meal, and it doesn’t need to be perfect. The goal is to practice and notice how it feels. It is the pattern that is the most important. When you include these foods in this pattern it insures that you are getting all of tje nutrients, it is satisfying and flavorful. At the end of the week, share: - one photo, - one description, or - one thing you noticed. That’s it. — Dr. Jenn