https://www.rachelschohn.com/blog daily 0.75 2025-11-14 https://www.rachelschohn.com/blog/lies-we-tell-ourselves-about-food monthly 0.5 2025-11-14 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5251e4fe-79bb-4127-9495-9b14e464adec/Rachel%27s+snack.jpg Blog - Lies We Tell Ourselves About Food- and How to Break Free - Quick Change: You’re busy—I get it. Instead of giving up convenience, make it healthier. Choose takeout meals that include fresh veggies or salads (try Chipotle, Grabba Green or Cava). Keep fruit, hummus, hard boiled eggs, cheese sticks and cut veggies ready to grab at home (or better yet- bring in a cooler to eat after practice so the first bite they take is nutritious). Stock your car or sports bag with snacks like nuts, apples, or whole-grain crackers for when hunger hits. (this is me grabbing a snack at home!) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5fbded08-afd9-4980-a6b8-9cb9d0e1255c/Foodwise+Seasonal+Produce.png Blog - Lies We Tell Ourselves About Food- and How to Break Free - Quick Change: Have you gotten used to taking vitamins? That’s a habit you created. Therefore you can create new habits and stick to them, too! This includes getting used to eating vegetables: Start small: add one new vegetable each week. Look for what’s in season—it’ll taste better and cost less. Found a great recipe for asparagus? Try it in the spring. Butternut squash? The fall. Checkout this Foodwise season food chart for inspiration! https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5c6a9eed-a28d-497f-82a3-0abc27e29fb4/Vegetable+tray.jpg Blog - Lies We Tell Ourselves About Food- and How to Break Free - Quick Change: You don’t have to overhaul your whole routine—just simplify. When I have limited time to incorporate vegetables into a meal, I cut up what’s on hand and place it on a plate in the middle of the table (see photo!). Keep quick options like pre-washed salad greens, frozen brown rice, and rotisserie chicken on hand. Double up recipes on the weekend so you can reheat during the week. https://www.rachelschohn.com/blog/3-health-myths-holding-you-back monthly 0.5 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/4c051992-22d0-4081-a04b-fd4db3d42aa3/Young+woman+eating+by+Jamie+Brown+%40lightphonics.jpg Blog - 3 Health Myths Holding You Back - The Reality: Carbs are your body’s preferred source of energy, and the right kinds help stabilize blood sugar, fuel your brain, and support gut health. The problem isn’t carbs themselves, it’s refined carbs like white bread, pastries, and soda that cause energy crashes. Most processed foods are largely made up of simple carbs. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/e357688f-0c93-4d89-9e34-5361af58d02e/Rachel%27s+Green+Juice.jpeg Blog - 3 Health Myths Holding You Back - The Reality: Your body already has an incredible detox system: your liver, kidneys, gut, and skin. They’re working 24/7 to process and eliminate toxins. Short-term cleanses may make you feel lighter (or simply less bloated), largely because you’re losing water weight, but they don’t magically remove toxins- and you don’t need them. Don’t get caught up in the “cleanse hype”; focus on eating real food, as my kids would say “it’s not that deep!” https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1761610276619-I51EBD87TZ43NQC2SRSM/Image+of+woman+lifting+weights+from+unsplash.jpg Blog - 3 Health Myths Holding You Back - The Reality: You can burn calories and strengthen your body without breaking a sweat! Try: walking, Pilates, yoga, or strength training. While I often sweat a little in each of these forms of exercise, it’s not the same as a long run or Zumba class. All of these forms of movement are especially beneficial in midlife for maintaining muscle mass, bone density, and mobility. https://www.rachelschohn.com/blog/why-you-should-never-skip-breakfast monthly 0.5 2025-10-11 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d49cdec2-4afa-43f4-8fff-9f3e499f5bc1/Cereal+photo+by++micheile+henderson+%40micheile.jpg Blog - The Mortifying Way I Learned to Eat More at Breakfast - The nurse checked my blood sugar — and it was so low it looked like I hadn’t eaten in days! I was given an organce juice and a Snickers bar. That’s when I was told: cereal alone doesn’t cut it— especially if you’re active or under stress. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1760143160244-BOOZ7QLTMMY0OPOIHY7H/Wake+Up+Well+Rested.jpg Blog - The Mortifying Way I Learned to Eat More at Breakfast - Breakfast is your body’s first fuel of the day. When you skip it or eat too little, your energy, mood, and focus suffer. Feeling brain fog? Eating breakfast improves cognitive function. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1760050974586-WCWUEFL9O2DFW6GKZXXB/toast+photo+by+Ben+Kolde+%40benkolde.jpg Blog - The Mortifying Way I Learned to Eat More at Breakfast - Here’s why each one matters: Protein (eggs, yogurt, hemp hearts) supports muscle, metabolism, and satiety. Healthy fats (avocado, nuts, chia seeds) keep hormones balanced and energy steady Fiber (fruits, greens, oats) aids digestion and helps maintain blood sugar balance. https://www.rachelschohn.com/blog/back-to-school-back-to-you monthly 0.5 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1758832679379-AVQSWKWP9Z6TR2TR9EDR/School+bus+photo Blog - Back to School, Back to You - Planning meals ahead of time so healthy options are ready when you need them. Scheduling workouts into your day (and actually sticking with them). Batching errands so you’re not crisscrossing town at random. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1211afc0-edba-4362-b293-11dd0e7c0647/Woman+walking+image+unsplash-image-ljoCgjs63SM.jpg Blog - Back to School, Back to You - Workout While They Do: Check the map ahead of time—Many soccer fields have walking loops or even outdoor workout stations—perfect for a quick walk, jog, or HIIT session while practice is underway. Bring a resistance band or yoga mat in your trunk. Ten minutes of strength moves or stretching while you wait can do wonders. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/c64f3dcf-1436-4459-b639-bc2d241e192a/women+in+workout+gear+by+%40jacobbentzinger Blog - Back to School, Back to You - A pair of comfortable, well- fitting walking or running shoes that actually make you want to move. And if you’ve never gone to a running store to get an assessment for the right type of fit for you- it’s time. Do it. A sports bra that fits and feels comfortable (& throw out the stretched out, old ones!) A few easy, healthy staples to stock your fridge and pantry so you have go-to meals at your fingertips (nuts, seeds, fruits, chopped vegetables, nut butter, hummus, whole wheat or seed crackers, olives, Greek yogurt). https://www.rachelschohn.com/blog/balance-your-plate-balance-your-hormones monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/7cac5c96-2c40-4626-853b-ecf22f2ee0c4/Healthy+Quinoa+Bowl.jpg Blog - Balance Your Plate, Balance Your Hormones - Make it stand out Quinoa Bowl with sautéed vegetables and a lemon vinaigrette with parsley (image from Canva) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5f602336-1e2c-4003-b72a-0ae2543d70b3/Trail+Mix+image+from+Canva.jpg Blog - Balance Your Plate, Balance Your Hormones - Snacking is often where hormones get thrown off course— when we reach for sugary, processed foods that spike energy and then leave us crashing. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1755838823225-NOIDTUMKFY34L56A10XJ/yogurt+and+berries+by++mk.+s+%40mk__s Blog - Balance Your Plate, Balance Your Hormones - Greek Yogurt with Flax & Peaches – Creamy, protein-rich yogurt paired with lignan-packed flaxseeds and juicy peaches. Edamame with Garlic & Soy Sauce – A quick handful of edamame gives you a hit of isoflavones to support estrogen with plant powered protein. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/6da665e2-bfd7-4ac2-89eb-6461bb991452/berry+smoothie+image+by+Bakd%26Raw+by+Karolin+Baitinger+%40bakdandraw Blog - Balance Your Plate, Balance Your Hormones - Afternoon Energy Steadies (avoid the 3 p.m. crash): Berry Smoothie with Soy Milk & Chia Seeds – Soy milk brings isoflavones, berries provide antioxidants, and chia adds fiber and healthy fats. Apple Slices with Almond Butter + Chia Seeds – Apples give fiber for blood sugar balance, almond butter adds protein and healthy fats, and chia seeds provide omega-3s + a little phytoestrogen boost. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/4fa83f09-6cf9-42fa-9a7a-58520ad4f3d9/Hummus+and+broccoli+image+from+Canva Blog - Balance Your Plate, Balance Your Hormones - Walnuts, Dark Chocolate and Dried Cherries – Dark chocolate and walnuts are known to lower cortisol levels (dark chocolate for the flavonoids and polyphenols found in cocoa while walnuts and cherries are high in magnesium) Hummus with Veggies- Especcially Broccoli – Chickpeas and tahini (sesame paste) offer phytoestrogens while keeping blood sugar stable before bed. And, broccoli contains a type of lignan that has been shown to have protective effects against hormone-related cancers! https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/36ab578b-f5c5-43f7-b8e0-95a73f22a103/Grain+bowl+with+chicken+and+veggies+from+Canva.jpg Blog - Balance Your Plate, Balance Your Hormones - Eating for hormonal health doesn’t mean perfection— it’s about weaving in more of the foods that support your body while crowding out the ones that drain you. https://www.rachelschohn.com/blog/your-natural-sleep-reset monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1754455641082-GMYYB4IO0E4LQF0GF9LW/Sleepless+woman+by+%40solvinghealthcare.jpg Blog - Your Natural Sleep Reset - Many women in midlife find themselves tossing and turning, waking at 3 a.m., or feeling like they’ve barely slept at all. While supplements and medications can help in some cases, there’s so much you can do naturally to support deeper, more restful sleep—starting from the moment you wake up. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/8be71241-8852-491b-9a62-757c094da769/Sunrise+in+Nice+France.jpg Blog - Your Natural Sleep Reset - Natural Sleep Reset Start incorporating one new habit that feels realistic and try others to see what suits your needs. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1754675477986-TLDB901G893KFDIS1F9R/Awake+image+by+bruce+mars+%40brucemars.jpg Blog - Your Natural Sleep Reset - Set Intentions for Each Day Set a positive intention or affirmation to create focus, meaning and motivation to your day, - instead of rolling over and scrolling on your phone or hitting the snooze button a few times. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1754513477323-G1THXE6DI3AJHTG34G9D/Eating+image+by+Farhad+Ibrahimzade+%40ferhadd.jpg Blog - Your Natural Sleep Reset - Practice Mindful Eating Eat slowly and without distractions to enhance digestion and reduce stress. Eat meals at consistent times each day (and eat when you’re hungry) to balance blood sugar levels and maintain energy during the day. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1754513636582-1417HCSF5JDWC5RL9O79/Journaling+Woman+by+Content+Pixie+%40contentpixie.jpg Blog - Your Natural Sleep Reset - Journaling to Quiet Your Mind By emptying your mind onto paper, you can quiet the mental chatter that often keeps you awake at night, facilitating a quicker transition to sleep. https://www.rachelschohn.com/blog/fuel-your-summer-with-5-fresh-summer-snacks monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3e73ec5f-6372-47d9-8b13-0d0fc5c2c244/Rachael+%2887+of+371%29.jpg Blog - Fuel Your Body with 5 Fresh Summer Snacks - If you're like most of the women I coach, you're trying to eat better—without spending hours in the kitchen or depriving yourself of satiating flavor. You want snacks that taste good and actually give you energy (not just a quick sugar spike- which leads to a crash). In summer, fresh fruit is everywhere—and it’s nature’s candy for a reason: packed with fiber, antioxidants, hydration, a multitude of colors- and seasonal joy. But on its own, fruit can leave you hungry an hour later. That’s where protein comes in. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/a41b1e76-6e3a-490c-9dae-5ee62d54d1a7/watermelon+salad+with++Monika+Borys+%40fotoinshadows.jpg Blog - Fuel Your Body with 5 Fresh Summer Snacks - Sweet, salty, crunchy, and hydrating—this combo is summer perfection. Watermelon is full of water and vitamins A and C, while feta adds protein and calcium. Pepitas (shelled pumpkin seeds) bring in extra protein, magnesium, and healthy fats. Quick How-To: Toss 1 cup of watermelon cubes with 2 tbsp crumbled feta and 1 tbsp pepitas. Add fresh mint if you’re feeling fancy (mint is a garden staple for me and so easy to grow if you’re looking to plant some!). Why it works: Hydration + 8-10g protein + healthy fat with saltiness = a snack that satisfies. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/37543c4c-0bc8-4eee-9505-3a6abcffa388/peaches+by+LuAnn+Hunt+%40luannhunt180.jpg Blog - Fuel Your Body with 5 Fresh Summer Snacks - This one is juicy, creamy, and slightly sweet with a hint of spice. Use 2% or full-fat cottage cheese for the best flavor and satiation. Top with flavor-bursting cinnamon for its natural anit-inflammatory and antioxidant properties. Quick How-To: Top ½–¾ cup cottage cheese with a sliced ripe peach, a dash of cinnamon, and a drizzle of honey. Bonus: Great for muscle repair and gut health, too. ~15g per serving https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/8ba0ef7a-373f-4d3b-bfeb-1ad8d49c2767/edamame+and+grapes.jpg Blog - Fuel Your Body with 5 Fresh Summer Snacks - This one’s for those snacky days when you want to graze or you’re sitting at your desk and need an afternoon snack. Edamame is packed with plant protein, iron, and fiber. Pair it with hydrating, fiber-rich summer fruit like grapes, cantaloupe, or honeydew melon for a balanced bite. Quick How-To: ½ cup steamed edamame (sprinkle with sea salt) + ½ cup fruit of choice. Pro tip: Keep a bag of shelled edamame in the freezer for instant plant protein. 9-11g protein https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/4e796d95-056c-41dc-9feb-bd9d987576b4/yogurt+parfait+by+Joanna+Kosinska+%40joannakosinska.jpg Blog - Fuel Your Body with 5 Fresh Summer Snacks - Greek yogurt is one of my favorite easy protein boosters. It’s rich, tangy, and pairs beautifully with summer berries. Add chia seeds for fiber and omega-3s. Quick How-To: Layer ¾ cup plain Greek yogurt (2% or whole milk) with ½ cup berries and 1 tsp chia seeds and a drizzle of maple syrup. Benefits: ~15–17g protein depending on brand and chia seeds can help stabilize blood sugar Optional crunch: Top with a few almonds or low-sugar granola. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1e0f6e5d-c722-4d39-9a14-cd343c23a9fc/Avocado+and+tomato+image+from+Canva.png Blog - Fuel Your Body with 5 Fresh Summer Snacks - Sweet and savory together? Yes please! Avocado delivers healthy fats and fiber. Hemp seeds sneak in protein and minerals. Sweet summer tomatoes bring brightness and a punch of vitamins A, C and K. Quick How-To: Spread sliced avocado on a brown rice cake, sprinkle with 1 tbsp hemp seeds, and top with a few sliced cherry or heirloom tomatoes and a sprinkle of salt and pepper. Why it works: A light snack that’s blood-sugar friendly, filling, and delicious. https://www.rachelschohn.com/blog/real-talk-midlife-weight-changes monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/56fec6fb-92ad-418a-852a-609d0ad3c18f/Coach+Rachel+Schohn+with+health+books.JPG Blog - Real Talk: Midlife Weight Changes - If you’ve ever felt like you’re doing everything "right" and still gaining weight in midlife—you’re not alone. Remember how much our bodies changed during puberty thanks to hormones? Once again, our bodies are going through some major changes. If you want to feel lighter, brighter and tighter- read on: https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1750909718574-P8GM3HBS4S7E2RI19ZH0/midlife+woman+measuring+her+wide+waist.jpg Blog - Real Talk: Midlife Weight Changes - As estrogen declines, many women notice increased fat accumulation around the abdomen. Why would our bodies do this? Our bodies don’t continue to ovulate, and as the ovaries make the majority of estrogen, the supply drastically decreases. With less estrogen, our bodies seek it elsewhere and fat cells can produce estrogen, so our bodies have a tendency to store more fat… brilliant evolutionary trick- but not one we want! https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1750910113478-VDOKL8Q05HECTYPMU0SQ/Woman+in+the+gym+by+%40fitnish.jpg Blog - Real Talk: Midlife Weight Changes - Studies show that getting into a weight lifting program helps ensure you maintain and grow your muscle mass, increase bone density and boost your metabolism If you haven’t started weight lifting, please use a trainer for at least a few sessions to understand proper form. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1750910760457-EOP0P7NWHAXWBG3I2WL3/Washing+hands+with+soap+by+%40purzlbaum.jpg Blog - Real Talk: Midlife Weight Changes - These chemicals are commonly found in plastics, personal care products, food packaging, and household cleaners. Select products like lotions and soaps without added fragrances. Read more: Are Phthalates Making Me Fat, Infertile or Fatigued? https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/a0a81590-49bb-4786-819c-a6bd626637ff/Woman+Sleeping+with+Eye+mask.jpg Blog - Real Talk: Midlife Weight Changes - Chronic stress raises cortisol, which signals your body to hold onto fat, especially around the belly. Poor sleep only worsens the problem, disrupting hunger hormones and reducing your ability to manage cravings. https://www.rachelschohn.com/blog/rice-arsenic-and-the-power-of-variety monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/2863f0ed-5556-4518-bcef-b71230cb1449/Variety+of+Grains.jpg Blog - Rice, Arsenic, and the Power of Variety - When I think about healthy eating, I often focus on what to eat more of—whole grains, fruits and vegetables, lean protein and what to eat less of- processed foods. And due to simplicity, taste preferences and habits, we all get used to eating some favorite meals on repeat, but we do need to make sure that plate is varied. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/58fabdbf-64a0-4fbc-89a1-3debeeadc2af/Rice+plant.jpg Blog - Rice, Arsenic, and the Power of Variety - Rice plants are grown in flooded fields that make it easier for arsenic to be absorbed from the soil. Over time, eating large amounts of rice-based products may contribute to higher arsenic exposure. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/efb026e0-4665-4d61-9ff8-3df691e631a5/Grains+of+Rice-+arsenic.jpg Blog - Rice, Arsenic, and the Power of Variety - But relying too heavily on any single grain (or any single food, for that matter) can mean you're not only missing out on a broader nutrient spectrum- but you might also be increasing your intake of unwanted substances- like arsenic. https://www.rachelschohn.com/blog/plastics-amp-your-health monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/14d03efa-9e52-48e6-8a04-e4a738a49480/8.jpg Blog - Plastics & your health - We’ve long been told that if we just recycle, we’re doing our part. But here’s the uncomfortable truth: recycling was never enough—and now it barely makes a dent. Less than 5% of plastic is actually recycled today. The rest? It’s either landfilled, incinerated, or slowly breaking down into micro- and nano-plastics that end up in our food, water, air—and bodies. Read about the 6 R’s of Mindful Consumption. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/8f770292-7fcc-49e2-9670-cd43bd8727e0/Is+the+Reduce%2C+Reuse%2C+Recycle+Approach+actually+working.png Blog - Plastics & your health - Make it stand out Links to sources: Mayo Clinic; National LIbrary of Medicine https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/31a0d276-f61b-4735-b011-73c080b2b866/Is+the+Reduce%2C+Reuse%2C+Recycle+Approach+actually+working.jpg Blog - Plastics & your health - You don’t have to overhaul everything overnight. Here are 5 small swaps that have a big impact—on your body and the planet: https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/93f92e6a-3a6b-496e-a8c7-9c19ba980e1e/Is+the+Reduce%2C+Reuse%2C+Recycle+Approach+actually+working+%281%29.jpg Blog - Plastics & your health - Going plastic-free isn’t realistic for most people (even me- and I’m actively trying!). But being plastic-aware is absolutely doable. Every time you opt for a reusable or plastic-free choice, you’re reducing your exposure—and contributing to less plastic in our collective ecosystem. https://www.rachelschohn.com/blog/rethinking-recycling monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d8c78b82-df87-44b4-a916-f18d44cfb9e6/1.jpg Blog - Rethinking Recycling - Recycling paper, cardboard, metal and glass works well- keep sorting and recycling those items! However, plastic isn’t being recycled the way you hope it is. And, the more single-use plastics we use, the more microplastics end up in our bodies- impacting our health. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/941b86ea-e37e-435f-b41e-93594415b9f9/7.jpg Blog - Rethinking Recycling - The iconic recycling symbol—those three green arrows chasing each other in a loop—became synonymous with environmental consciousness after the first Earth Day in 1970. Designed by Gary Anderson during a contest at USC, it was meant to represent a circular process, it signifies three key steps: https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/14d03efa-9e52-48e6-8a04-e4a738a49480/8.jpg Blog - Rethinking Recycling - For plastics, the number in the center of the triangle (usually 1–7) refers only to the type of plastic resin used— not whether the item is recyclable, made from recycled material, or accepted by your local recycling program. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3539fadc-6a33-40cf-a511-f26a10827411/Mindful+Consumption.jpg Blog - Rethinking Recycling - It’s easy to feel overwhelmed or guilty when we learn how ineffective plastic recycling systems can be. But this isn’t about shame—it’s about awareness and empowerment. Once we understand that recycling is just one small part of a much bigger picture, we can begin to make more thoughtful choices that align with our values and long-term vision for a healthier life for us and future generations- and our planet. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1747284835374-0BC83LL8ON7SRTLWH7C1/2.jpg Blog - Rethinking Recycling https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1747284835437-FW6HJCS4TWD1MJNCWY89/3.jpg Blog - Rethinking Recycling https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1747284836449-3Q5Q22FU28W0XBNFLS2Z/4.jpg Blog - Rethinking Recycling https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1747284836413-381454KAGX469J90SJ0C/5.jpg Blog - Rethinking Recycling https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1747284837261-JPRL9C2AQEEQRQ8JOQSC/6.jpg Blog - Rethinking Recycling https://www.rachelschohn.com/blog/greener-laundry-4-simple-swaps monthly 0.5 2025-09-05 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/df8a4941-513e-4d5a-bd20-0554c6bac652/Photo+of+dryer+balls+from+Canva.png Blog - Greener Laundry: 4 Simple Swaps for a Healthier Home  - Conventional dryer sheets might make your clothes feel soft and smell fresh, but they’re often made from nonwoven polyester (a form of plastic) that sheds microplastics into the air and water- and onto your clothes. On top of that, they’re coated with a “fabric-softening agent”, or chemical- which leeches on your clothes and towels. And, their fragrances often contain dozens of undisclosed chemicals that can irritate skin, disrupt hormones, and linger in your home. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5b9e35b3-056a-45b3-8c67-d3c0466aacd5/4.png Blog - Greener Laundry: 4 Simple Swaps for a Healthier Home  - A natural hamper: Woven cotton rope baskets or wicker hampers made of rattan, willow, reed, or bamboo (not plastic) are breathable, lightweight options. A metal mesh laundry hamper with or without a cotton lined insert is a great, long-lasting option, but is heavier and made to stay in your room and then you can transport laundry with a lighter weight basket. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/aec877cf-87fd-4958-888f-54aec6839959/2.png Blog - Greener Laundry: 4 Simple Swaps for a Healthier Home  - One of my children has eczema and I’ve been reading labels on laundry detergent to help reduce flare-ups for twenty years! Options have changed over time and more companies are being more transparent with their ingredients. As I’ve learned more about the chemicals in the detergents- and now the microplastics from the containers, I’ve been switching up what we use https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/97943a7b-da86-4703-8bab-7bbcbba72bde/Powdered+laundry+detergent+image+from+Canva.png Blog - Greener Laundry: 4 Simple Swaps for a Healthier Home  - As always, I do the best I can with the knowledge I have at the time- and I’ll do my best to inform you! As of Summer 2025, I look for: Powdered detergents in recycled cardboard containers; laundry sheets or pods when traveling; and fragrance-free or naturally scented formulas https://www.rachelschohn.com/blog/nourishing-yourself-beyond-nutrition monthly 0.5 2025-04-04 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1743720788622-FTP5QWH55FNA941CQ37E/Friends+Eating+by+%40priscilladupreez.jpg Blog - Connection Nourishes Us Beyond Nutrition - A sustainable, healthy diet should allow you to indulge in fun foods about 20% of the time. But, you can eat all the “healthiest” foods, exercise routinely, and still struggle with your health. Why? Because true wellness extends beyond diet and exercise. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1743720914020-4Y5DATVMTBLLA48VBTUI/Family+Eating+by+%40nci.jpg Blog - Connection Nourishes Us Beyond Nutrition - Studies reveal that it’s not just what we eat, but the environment we eat in that influences our health. Being surrounded by loved ones has a profound impact on our well-being, and eating together is one of the simplest, most natural ways to foster connection. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1743721038643-SNZQLTZEXVMCGJWY6TTS/Ikaria+Greece+by+%40fellow_traveler.jpg Blog - Connection Nourishes Us Beyond Nutrition - Take a look at the world’s Blue Zones—five regions around the world with the highest number of centenarians. These communities don’t just focus on nutrition and exercise; they emphasize strong social bonds as a cornerstone of longevity- and many focus on family meals. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1743721217353-Q1BR0P3DF75MIKQNUB6H/women+running+by+%40peterboccia.jpg Blog - Connection Nourishes Us Beyond Nutrition - As I pursue my Personal Training Certification through the National Academy of Sports Medicine (NASM), I’m learning just how powerful social connections can be for both physical and mental well-being. NASM highlights that working out with friends not only improves fitness but significantly boosts happiness and self-esteem- an you’re more likely to stick with group exercise as people are looking forward to seeing you. https://www.rachelschohn.com/blog/the-power-of-generational-health monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/28e3e633-27a1-4682-8188-a5e25885823d/Generational+Health.jpg Blog - The Power of Generational Health - Make it stand out Generational Health is about making conscious choices now that improve our current well-being- and set the foundation for healthier habits in our families and communities for years to come. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/13b06f69-348e-4e0c-a997-ad1040a0790a/4.jpg Blog - The Power of Generational Health Eat together, whenever possible. Every meal has the opportunity to introduce nourishing foods https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3f6d898a-d213-4978-bf69-020533e98d90/Imagine+a+Long+Healthspan.jpg Blog - The Power of Generational Health - How do you envision your later years? With healthy lifestyle decisions, you can maximize your healthspan- the number of years in your life that you’re free from illness and injury. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/c0174e5b-2836-46de-983a-b6b53a3e1915/Sustainable+Kitchen Blog - The Power of Generational Health - Do a kitchen cleanse. The kitchen is the heart of the home and the foundation of health. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/07fdd87c-6e61-47b4-81ab-df7dc7256a1c/Plant-Forward+Meal.jpg Blog - The Power of Generational Health - Eat More Veggies A plant-forward diet is an eating style that prioritizes plant-based foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds while still allowing for smaller amounts of animal products, if desired. The focus is on making plants the central component of meals for better health and environmental sustainability. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/b40880e8-51e4-41d3-9e10-ff14ddf5c104/Generational+Wellness Blog - The Power of Generational Health Children and young adults learn by example. Model the healthy habits you want them to incorporate into their own lives. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/25cc484f-b870-41ed-b9b8-89e1df099dc6/Lasting+Impact+of+Generational+Health.jpg Blog - The Power of Generational Health When we commit to healthier choices today, we empower current and future generations to thrive. https://www.rachelschohn.com/blog/microplastics-in-your-carrots-what-you-need-to-know monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1740867655166-5HOAB3IUU3994G1PFLYF/Sewage+Sludge+Contaminating+carrots+with+Microplastics+%281%29.jpg Blog - Microplastics in Your Carrots? - Make it stand out Our food system is evolving rapidly, and with it comes new discoveries—some exciting, some concerning. One recent finding is that microplastics, tiny plastic particles, have been detected in root vegetables like carrots and beets. While this may sound unsettling, it’s not a reason to stop eating these nutrient-packed foods. Instead, it’s an opportunity to rethink our relationship with plastic and make changes that benefit both our health and the planet. Read on to understand the benefits of eating root vegetables, why biosolids, or sewage sludge, are used to fertilize soil, and how we can prevent microplastics from infiltrating our lives. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d35dd92c-f229-43b1-9236-3777499f5244/Celebrating+the+Benefits+of+Root+Vegetables.jpg Blog - Microplastics in Your Carrots? - Make it stand out Root vegetables like carrots, beets, potatoes, turnips, and radishes are nutritional powerhouses, rich in fiber, vitamins, and minerals. They support immune function, digestive health, and overall wellness. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d4cfc4b2-3f08-4c3f-9296-7797953c461c/Source+of+Microplastics+in+Root+Vegetables.jpg Blog - Microplastics in Your Carrots? - Make it stand out One major source of microplastics in our root crops is the use of sewage sludge as nutrient-rich fertilizer. This practice is part of an effort to create a circular economy—where waste is repurposed rather than discarded. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/65a7c711-d3a6-4682-b68f-b17bb7ddd413/Microplastics+from+biosolids+entering+groundwater Blog - Microplastics in Your Carrots? - Make it stand out Ecosystems and our food systems are complex and intertwined. The presence of microplastics in root vegetables is a reminder that our environment is interconnected, and challenges in one area can ripple into another. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/88830961-489f-4ac9-be7f-be0816ae8ebb/Plastic+Recycling+Isn%27t+Working.jpg Blog - Microplastics in Your Carrots? - Make it stand out We don’t need to shy away from the vegetables we love and sustain us (there’s an issue with nearly everything!). On the contrary, a plant-forward diet remains one of the best choices for both our health and the planet. Here are some steps you can take: https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/276c35ef-0435-4b8f-b962-4f0b1409c419/Changes+we+can+make+to+stop+microplastic+pollution.jpg Blog - Microplastics in Your Carrots? - Make it stand out Every small step—choosing reusable alternatives, supporting farmers using sustainable practices, and pushing for better policies—adds up. When we rethink our plastic use and demand better solutions, we contribute to a cleaner, healthier world. https://www.rachelschohn.com/blog/are-phthalates-making-you-fat-infertile-or-fatigued monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/4a70ed3d-f20a-4a33-a15c-c3cb2a0f7cc4/soft+baby+toys Blog - Are phthalates making you fat, infertile or fatigued? - We are exposed to countless chemicals daily—some helpful, others harmful. One group of chemicals that has raised growing concerns is phthalates (pronounced THAL-ates). Phthalates can be found in most parts of our lives and many of these are known endocrine disrupters. These synthetic compounds can be found in soft plastics, used as a plasticizer (to make things softer or more flexible), as well as in numerous personal care products and detergents (as a scent stabilizer). They’re everywhere… https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/c9b0fa65-e187-4231-8434-1148da25f5ed/Pregnancy Blog - Are phthalates making you fat, infertile or fatigued? - Phthalates are known to interfere with our hormone systems. Research has linked them to metabolic dysfunction, hormone imbalances, and even weight gain. If you’re focusing on health and sustainability, take a moment to understand how phthalates may be impacting your body—and learn how to minimize exposure for you and your family. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/cd61fc33-1a7d-4968-b17f-360d62e5ffd2/Plastic+shower+curtain+by+Andrea+Davis+%40andreaedavis.jpg Blog - Are phthalates making you fat, infertile or fatigued? - As of this writing, the FDA allows 9 phthalates in “food contact applications.” It has been banned in clear plastic food wrap since 2006.* Look to avoid products with these on labels: DBP, DEHP, DEP, DINP, "fragrance" or "perfume". Or, look for "phthalate-free" claims on packaging or use apps like Think Dirty, Yuka or the EWG's Skin Deep database. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1739480477713-ZS8SQ069HENRLJ950ZV9/glass+jars+of+food Blog - Are phthalates making you fat, infertile or fatigued? - Finally- How to Reduce & Remove Phthalates in Your Life Reducing phthalate exposure doesn’t have to be overwhelming. Here are simple, practical steps to protect your health: https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/9b06ef31-9bf2-4dd0-b5ff-bbdf8732134b/Product+Selection Blog - Are phthalates making you fat, infertile or fatigued? - Small Changes, Big Impact While we can’t completely eliminate phthalates from our environment, making mindful choices significantly reduces exposure and supports hormonal balance. We have the purchasing power to protect not only our bodies, but future generations. https://www.rachelschohn.com/blog/4-simple-affordable-eco-friendly-swaps monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/757901f5-b302-454e-b621-5e09efe7431f/unsplash-image-5fbJMCzqNDs.jpg Blog - 4 Simple, Affordable Eco-Friendly Swaps - Why? Single-use plastics contribute to pollution and contain harmful chemicals, are derived from fossil fuels and take hundreds of years to break down. Let’s reduce our contribution to the Pacific garbage patch (an estimated 33 billion pounds of plastic enter the ocean every year!) and microplastics that are causing health issues. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/170c47a8-109d-4904-893c-8687522c33fe/unsplash-image-ho-p7qLBewk.jpg Blog - 4 Simple, Affordable Eco-Friendly Swaps - Why? Many “traditional” cleaners contain harsh chemicals that can affect your health- and the health of the manufacturers. Antibiotic hand soap can contribute to the development of antibiotic resistant bacteria. Plus, disposable plastic cleaning bottles add unnecessary waste & ultimately lead to more microplastics in the environment. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1738615321950-0CZBQB0PKWCTD17OOUZ5/unsplash-image-e6PwBakXOJM.jpg Blog - 4 Simple, Affordable Eco-Friendly Swaps - Why? Small changes in the kitchen can reduce food waste, reduce trash and save water. Reduce your exposure to unnecessary chemicals and plastics. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1738616387970-UTNXW7CX7MTBDV6PKZ1D/unsplash-image-4yK8iDaWnm8.jpg Blog - 4 Simple, Affordable Eco-Friendly Swaps - Why? Locally grown food is fresher, supports small farmers, and cuts down on packaging and transportation pollution. And you can get to know your farming community! https://www.rachelschohn.com/blog/organic-biodynamic-regenerative-the-abcs-of-ag monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/04108e29-3e5f-40da-a6e2-0b8b10044f35/Common+Farming+Methods.png Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Make it stand out Read on to learn more about different types of agriculture and some of their pros and cons. It's not one-size-fits-all! https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729110798771-KPIUMDAXGM7QMFBV74QW/unsplash-image-RqS7r2CzL68.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Is organic the “best choice”? If you’re choosing between that and simply “conventional” at the grocers, then generally, yes. But the most imporant choice to make is to eat more fruits and vegetables daily. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/565cd1d0-6d34-4950-909b-6cf41f4aea90/intensive+agriculture.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Industrial/ Intensive Industrial and intensive agriculture are terms that are normally used interchangeably to mean a system that uses a high level of inputs to maximize production. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729111332074-JXV6MWDSK5AXN0X4BS43/mechanized+farming.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Mechanized: The use of modern machinery to help with planting and harvesting. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729111465043-XELHO8NPAQF5DDVI733W/organic+produce.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Organic: In the US, the USDA organic regulations must be followed for foods to be certified organic. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729111629855-R1KK8IVS5F9U8U1R1YEO/small+scale+farm.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Small scale: representing 90% of US farms, these are generally 5 acres or less in size https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729111762600-TXQ2P88OGJVC74UTJ3RM/Alfalfa.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Climate- smart: Utilizing methods of farming to protect from, and adapt crops to climate change https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/35062587-53fd-474b-ae7e-3f23e6b745f8/healthy+soil.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Regenerative: Farming that is beneficial to soil and ecosystem health. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1729113680354-CYQ4WAKSXAQ2RB3C42GG/biodynamic+farming.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Biodynamic: Farm that follows a sustainable, holistic, organic approach, often based on lunar cycles, sometimes called “beyond organic” https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/16463f47-2654-41a8-bdae-fc2363987b58/sustainable+carrots.jpg Blog - Organic, Biodynamic, Regenerative- the ABCs of Ag - Sustainable: this type of farming has a vague definition (as opposed to robust organic certification methods). It considers the needs ot future generations, ensures a profit, and equity. https://www.rachelschohn.com/blog/is-organic-produce-worth-it monthly 0.5 2025-06-04 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d14c5149-54db-484c-9691-7e8d8d2efd40/Rachael+%2892+of+371%29.jpg Blog - Is Organic Produce worth it? - The reasons to purchase organic food often far outweigh the negatives- but there are exceptions. There are many forms of agriculture so the simple duality of organic vs conventional doesn’t really hold water. And, it takes years for a farm to be certified organic (don’t skip over the farm stand that’s in the process of becoming organic!) Then, there’s large-scale organic vs small scale… Here’s a more in-depth post about sustainable agriculture. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3a937101-cbf8-47f8-9ab9-fc6b3ade41cd/IMG_20150124_161909_426.jpg Blog - Is Organic Produce worth it? - My person/ family- I want to feed myself and my family the healthiest food we can, to avoid illness, reduce the risk of chronic disease, feel amazing, enhance longevity and enjoy fresh, seasonal food. I often choose organic produce as its grown without synthetic fertilizers, pesticides and other additives that have been specifically formulated to kill pests, or disrupt their endocrine system. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1728318676289-BQ99AUGGBBDFCLKVC4WA/unsplash-image-xDwEa2kaeJA.jpg Blog - Is Organic Produce worth it? - Other People: I think about the people making, spraying and farming with these synthetic chemicals and how it affects their health. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/39c93a69-a749-4a81-9a97-3cd0bae7ef49/unsplash-image-vhSz50AaFAs.jpg Blog - Is Organic Produce worth it? - The planet- The distance an item travels affects the environmental impact of produce. If an apple is certified organic, but was flown into California from New Zealand, it really defeats the point of buying organic- to make choices better for the health of the environment. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1a3dc202-5de1-4368-b740-254df70c0ef8/unsplash-image-pElSkGRA2NU.jpg Blog - Is Organic Produce worth it? - My purse- sometimes the price of organic produce is very high compared to “conventional” produce. So- what do I do? First, I aim to buy seasonally- https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1728318972825-XZW4NVN6WANCR80EGWPE/Vegetables Blog - Is Organic Produce worth it? - Remember- It’s always better to eat the produce you can afford as I’m a huge proponent of eating a plant-forward diet. When the organic produce is in your price range, opt for it- you’ll be benefitting the health of you and your environment. https://www.rachelschohn.com/blog/deeper-dive-into-pesticides-and-health monthly 0.5 2024-12-03 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/e5065d4d-396f-4cca-ba40-d88203fe4968/unsplash-image-O3TlS547j7k.jpg Blog - Deeper Dive into Pesticides & Health - If organic produce only provides a moderate advantage in the amount of nutrients, the amount of pesticides on one apple isn’t enough to be concerning, and it costs more… why bother? https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1728320627632-P87KQEWLSN3B11TKS2SZ/unsplash-image-JKbyACnTvuE.jpg Blog - Deeper Dive into Pesticides & Health - Wide-spread use impacts our environment far beyond the farm. After a rain or extensive watering, pesticides run off into nearby waterways or into the soil- impacting the groundwater that many people drink. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1728325233274-NPWNMQPML3B6ZVJQZXT0/unsplash-image-Tb9FJ4Znz-U.jpg Blog - Deeper Dive into Pesticides & Health - Enjoy time at the beach or lake? Pesticides from farms make often runoff into waterways and can cause harmful algal blooms and sicken humans and wildlife. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1703109462900-MYUF7QTIWHH2C4QPZE1Q/Rachael+%2854+of+371%29.JPG Blog - Deeper Dive into Pesticides & Health - If we collectively aim to make decisions that are better for our health, and the health of others- and the planet we call home, we’d make the effort to buy sustainably farmed produce. https://www.rachelschohn.com/blog/5-delicious-veggie-sandwiches monthly 0.5 2024-10-31 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/2eed3f0c-a376-45d5-bd45-b092d644c29a/Zesty+veggie+sandwich.jpg Blog - 5 Delicious Plant- Forward Sandwiches Zesty Veggie: Wheat bread, zesty mayo, sliced red peppers, arugula, avocado, red onion slices, pepper jack cheese (zesty mayo- buy your own or mix mayo with some cayenne pepper, paprika, lime juice, salt and pepper, or try mixing mayo with a few dashes of hot sauce and sesame oil. Arugula adds a peppery flavor to help make this sandwich “zesty” but spinach also works) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/6cec0748-b1c9-4faf-8895-0828410a1eb2/Pesto+Veggie+Sandwich.png Blog - 5 Delicious Plant- Forward Sandwiches - Make it stand out 2. Pesto Veggie: Ciabatta roll, baby greens, mozzarella slices, seared zucchini or eggplant, tomato slices (I love to make this a panini- and slice the zucchini or eggplant first, drizzle with olive oil, salt and garlic powder and let cook while assembling the other ingredients, then put the whole sandwich on a panini press- or make it on a cast iron skillet and put a heavy pan on top to press it) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/87f17de6-8315-455c-88da-54f35f6417b4/Mediterranean+Pocket.png Blog - 5 Delicious Plant- Forward Sandwiches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/bb7c354b-9920-4c75-a4db-1ba68aeb14eb/Classic+Hummnus.png Blog - 5 Delicious Plant- Forward Sandwiches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/af683cc2-f8fa-472b-b9df-5102b7fdb009/White+Beann+Avocado+Sandwich.png Blog - 5 Delicious Plant- Forward Sandwiches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/blog/beyond-resolutions-cultivate-lasting-change-through-healty-habits monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1540b302-1e02-4c8e-844a-b0587c5afa89/Girl+with+a+watermelon.jpg Blog - Beyond Resolutions: Cultivate Lasting Change Through Healthy Habits - Cultivating habits involves integrating positive behaviors into your daily routine, allowing them to become second nature over time. Habits emphasize consistency and gradual progress rather than a singular, often intimidating, end goal. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1753127751112-9V0QCVV8GKLBL12T29S5/Book+image+by+Lala+Azizli+%40lazizli.jpg Blog - Beyond Resolutions: Cultivate Lasting Change Through Healthy Habits - Consistency is the heartbeat of habit formation Over time, these habits become an integral part of your lifestyle. It’s okay if you forget a day- just keep going. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1703109462900-MYUF7QTIWHH2C4QPZE1Q/Rachael+%2854+of+371%29.JPG Blog - Beyond Resolutions: Cultivate Lasting Change Through Healthy Habits - Cultivate Lasting Change Through Healthy Habits Here's to a year of positive transformations and a lifetime of holistic well-being! https://www.rachelschohn.com/blog/10reasons-to-eat-more-vegetables monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/a188ca3a-5444-4f01-ba35-72ca769cc12c/Image+of+vegetables+by+Stacey+Gleason.jpg Blog - Top 10 Reasons to Eat More Vegetables - How can a ‘diet’ that allows me to eat anything be “healthy”? When plants (vegetables, fruits and whole grains) are the basis of your diet- you’re eating nutrient-dense foods and more fiber (to aid digestion, control blood sugar and improve cholesterol). https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1730318680034-10J5ERIERZXUB4VUCNME/man+running.jpg Blog - Top 10 Reasons to Eat More Vegetables - 2. Boosts your Energy! Eating dark leafy greens like kale, Swiss chard and spinach provides your body with iron, magnesium and B vitamins- helping you maintain energy levels. Remember to add a Vitamin C fruit or vegetable with them to enhance iron absorbency; e.g. squeeze lemon juice over your kale, or make a strawberry and spinach salad https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1730318884770-MCGAQ5NY943IP5M643IS/urban+farmland.jpg Blog - Top 10 Reasons to Eat More Vegetables - 4. Healthier for our Environment: Eating vegetables has a lower carbon footprint than meat-rich eating; vegetables often use less plastic waste than single-use pre-packaged snacks; factory farming creates a variety of negative impacts on human and planetary health. Less energy, land use, and water are used to farm crops than animals. (UN: Food and Climate Change) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/c6d28705-ba5b-4b97-ab27-258ee437df0b/handful+of+blueberries.jpg Blog - Top 10 Reasons to Eat More Vegetables - 6. Improves gut health: Vegetables contain a lot of fiber- which helps your body break down food, improves digestion, absorption of nutrients and encourages healthy bowel movements. Eat a plant-forward meal and notice how your digestion feels afterward… a little lighter and more energetic than after eating a hamburger? https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/5e774e24-6a93-4aa0-96c6-0fc07db0c12f/unsplash-image-RNiBLy7aHck.jpg Blog - Top 10 Reasons to Eat More Vegetables - 8. Enhances Immunity: Your body utilizes the vitamins and nutrients in vegetables to support your immune system. Some brightly colored fruits and vegetables are particularly good at this, think: leafy greens, beets, carrots, citrus fruits and blueberries. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/dda4c4c1-4460-4f42-9f48-5f0c9f1c4d31/Active+aging.jpg Blog - Top 10 Reasons to Eat More Vegetables - 10. Age More Gracefully: Vegetables high in Vitamin C and beta carotene can protect your cells from damage to help you age more gracefully. Plant- forward eating can improve skin elasticity and hydration and may even improve the look of wrinkles. Eating a diet high in vegetables can also lower your risk of stroke and heart disease- two conditions commonly seen in aging populations. https://www.rachelschohn.com/blog/eat-real-food monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1750275355273-HF3YTLXCDPFNIG086K9Q/Image+of+fresh+produce.jpg Blog - The Simplest Way to Health: Eat Real Food - 1. Energize Your Day: Ditch the processed snacks and embrace the vibrant rainbow colors of fruits, vegetables, and whole grains. These nutrient-packed foods will fuel your body with the energy it deserves. And they’re full of fiber- helping you feel full, longer (reducing cravings!) https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/2863f0ed-5556-4518-bcef-b71230cb1449/Whole+grains.jpg Blog - The Simplest Way to Health: Eat Real Food - 3. Better Mood, Happier You: Sugary and highly processed foods can lead to inflammation and may contribute to mood disorders. You can enhance your mood naturally by eating real food loaded with serotonin-boosting nutrients such as dark chocolate, bananas, berries, oats and nuts. Choose whole grains over simple carbs. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1750275953799-2VVL6PLYFG8OKP8PL14B/Healthy+food+image+by+%40annapelzer.jpg Blog - The Simplest Way to Health: Eat Real Food - 5. Immune System Supercharge: In the battle against germs and viruses, your immune system is your frontline warrior. Arm it with the best weapons – real food! Load up on citrus fruits, garlic, almonds, kale and yogurt to give your immune system the boost it needs to keep you healthy and thriving. https://www.rachelschohn.com/blog/healthy-new-you monthly 0.5 2025-01-31 https://www.rachelschohn.com/blog/what-is-a-health-coach-and-why-would-i-need-one monthly 0.5 2024-05-21 https://www.rachelschohn.com/blog/common-misconceptions monthly 0.5 2024-05-21 https://www.rachelschohn.com/blog/self-care-key-to-saving-the-planet monthly 0.5 2024-05-22 https://www.rachelschohn.com/blog/tag/Midlife+Nutrition monthly 0.5 https://www.rachelschohn.com/blog/tag/Back+to+school+for+moms monthly 0.5 https://www.rachelschohn.com/blog/tag/women%E2%80%99s+health monthly 0.5 https://www.rachelschohn.com/blog/tag/midlife+health+myths monthly 0.5 https://www.rachelschohn.com/blog/tag/Balanced+Meals monthly 0.5 https://www.rachelschohn.com/blog/tag/Healthy+Breakfast monthly 0.5 https://www.rachelschohn.com/blog/tag/Time+management+for+moms monthly 0.5 https://www.rachelschohn.com/blog/tag/Self-care+for+moms monthly 0.5 https://www.rachelschohn.com/blog/tag/Healthy+habits+for+moms monthly 0.5 https://www.rachelschohn.com/blog/tag/Self-care monthly 0.5 https://www.rachelschohn.com/blog/tag/Energy+and+Focus monthly 0.5 https://www.rachelschohn.com/blog/tag/sweating+and+fat+loss monthly 0.5 https://www.rachelschohn.com/blog/tag/Midlife+moms monthly 0.5 https://www.rachelschohn.com/blog/tag/healthy+eating+habits monthly 0.5 https://www.rachelschohn.com/blog/tag/Sustainability monthly 0.5 https://www.rachelschohn.com/blog/tag/sustainable+wellness monthly 0.5 https://www.rachelschohn.com/blog/tag/women%27s+health monthly 0.5 https://www.rachelschohn.com/blog/tag/carbs+in+midlife+diet monthly 0.5 https://www.rachelschohn.com/blog/tag/detox+myths monthly 0.5 https://www.rachelschohn.com/blog/tag/chemicals monthly 0.5 https://www.rachelschohn.com/blog/tag/Blood+Sugar+Balance monthly 0.5 https://www.rachelschohn.com/blog/tag/Mindset+and+Health monthly 0.5 https://www.rachelschohn.com/resources-1 daily 0.75 2025-09-12 https://www.rachelschohn.com/resources-1/summer-inspired-protein-rich-snack-ideas monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/576296c2-1d3b-448e-bce5-5d7a052dcdc2/Summer+Produce+Inspired+Protein-Rich+Snacks.jpg Resources - Summer-Inspired, Protein-Rich Snack Ideas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/resources-1/mediterranean-diet-inspired-perimenopausal-eating-guide monthly 0.5 2025-09-12 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1ada0952-0373-439a-806d-89c8eecd9080/Mediterranean+Diet-+Inspired+PeriMenopausal+Eating+Guide.jpg Resources - Mediterranean Diet- Inspired Perimenopausal Eating Guide - Welcome to your next great hormonal adventure! Remember puberty? Peri-menopause consists of the 2-10 years preceding menopause (when your period has stopped for 12 months)… basically puberty’s older, wiser, slightly sassier cousin. And she’s coming whether you’re ready or not- so let’s get prepared together! https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/442a496a-2d8d-425e-b43b-c32476441d56/Mediterranean+Inspired+Eating2.jpg Resources - Mediterranean Diet- Inspired Perimenopausal Eating Guide - Let’s use what’s largely regarded as the world’s healthiest way of eating- the Mediterranean Diet- as our guide. (It’s very similar to the DASH, MIND and flexitarian diets) It’s less about eating exactly what people along the Mediterranean Sea eat, and eating foods that delight you which align with the premise of the diet- a strong focus on fresh, seasonal fruits and vegetables, whole grains, legumes, nuts, seeds and fish with a moderate consumption of chicken and eggs and limited red meat. https://www.rachelschohn.com/resources-1/college-sleep-solutions monthly 0.5 2025-08-11 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/cea78a6c-667f-4bf7-950b-ed507a4177c2/College+Sleep+Essentials.jpg Resources - College Sleep Essentials - Make it stand out Sending your child(ren) off to college is full of enough emotions- worrying about how they’ll sleep should be one thing you can easily help them navigate! This simple, clean guide should help get you started. https://www.rachelschohn.com/resources-1/phytoestrogensyour-bodys-plant-powered-backup-team monthly 0.5 2025-08-14 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3a68626d-8dca-4fec-846f-9d0767755dbe/Phytoestrogens.jpg Resources - Phytoestrogens for Midlife - Make it stand out Phytoestrogens can be your body’s plant-powered backup team when estrogen stores start to dry up. https://www.rachelschohn.com/resources-1/from-tired-to-thriving monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/3e87929b-febe-4ed3-ba7a-8417421829f9/From+Tired+to+Thriving.jpg Resources - From Tired to Thriving - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/resources-1/Blog Post Title One-ahnsg monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/dec7c7ff-7c71-4589-a54e-a7587440e370/Simple+Grain+Bowl+Guide.jpg Resources - Grain Bowl Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/676ff3e4-dce7-45e7-873e-48dcda9e3eff/Grain+Bowl+Guide+Page+2.jpg Resources - Grain Bowl Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/resources-1/blog-post-title-two-cdmsa monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/821226c6-9ea9-4c87-a9d3-d1c32624d647/Magnesium+Magic.jpg Resources - Magnesium Magic - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/resources-1/blog-post-title-three-l9l52 monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/eb091c5c-fdc5-4c0f-90ef-9a740f7e9e0e/Eco+Health+Swaps.jpg Resources - Clean Living Laundry Room Swaps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/resources-1/blog-post-title-four-4atkf monthly 0.5 2025-07-30 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/768c6db7-97b5-4047-a3a0-97e2764df4af/Eco+Friendly+Kitchen.png Resources - Clean Living Kitchen Swaps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.rachelschohn.com/home daily 1.0 2026-01-23 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/ac8a6461-7c56-4f8f-8be2-c3d6234a583d/Rachael+%2862+of+371%29.JPG https://www.rachelschohn.com/health-questionnaire daily 0.75 2025-10-28 https://www.rachelschohn.com/health-questionnaire-1 daily 0.75 2025-03-12 https://www.rachelschohn.com/5-day-boost daily 0.75 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/87589f72-7248-42e2-9eac-5937ac663d60/unsplash-image-KPDbRyFOTnE.jpg https://www.rachelschohn.com/5-day-boost-1 daily 0.75 2025-10-28 https://www.rachelschohn.com/grain-bowl-guide daily 0.75 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/843b8777-cac0-4b40-841e-0e3889af760e/Business+card+%281%29.png https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/676ff3e4-dce7-45e7-873e-48dcda9e3eff/Grain+Bowl+Guide+Page+2.jpg https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/dec7c7ff-7c71-4589-a54e-a7587440e370/Simple+Grain+Bowl+Guide.jpg https://www.rachelschohn.com/shop-cleaner-laundry daily 0.75 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/394dfb3d-6bf9-4a90-a44c-95c9816458d4/Screenshot+2025-05-14+at+2.08.27%E2%80%AFPM.png https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/c72847de-fffc-4723-a20c-a0f2a8007554/Screenshot+2025-05-14+at+2.10.23%E2%80%AFPM.png https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/d5a85178-9f25-44cb-adc5-8e3580e392f1/Screenshot+2025-05-14+at+2.12.31%E2%80%AFPM.png https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/e94c02c5-6e88-4a25-b93e-8d88c53d99d8/Screenshot+2025-05-14+at+2.15.11%E2%80%AFPM.png https://www.rachelschohn.com/summer-inspired-snacks daily 0.75 2025-10-28 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/80bfd1a1-f46d-4f9a-a1ad-1c1276816e8b/TEN%2BSummer-Inspired%2BProtein-RIch%2BSnak%2BIdeas.jpg https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/576296c2-1d3b-448e-bce5-5d7a052dcdc2/Summer+Produce+Inspired+Snacks.jpg https://www.rachelschohn.com/sign-up-for-newsletter daily 0.75 2025-10-28 https://www.rachelschohn.com/programs daily 0.75 2025-10-08 https://www.rachelschohn.com/programs/p/5-day-energy-vitality-boost-jl2fh monthly 0.5 2025-10-08 https://images.squarespace-cdn.com/content/v1/638912dd7b6abf5442eba20e/1699038416124-8QK1H8CYSM217BM5UV3U/Rachael+%2817+of+371%29.JPG Programs - 14-Day Glow Reset