Jen Snider

Clinical social worker Jen Snider has been passionate about meeting people in the real world struggles of everyday life for nearly 20 years. Drawing from mindfulness, cognitive, behavioral and integrative therapeutic disciplines, Jen can help you meet the challenges of everyday life with honesty and self-compassion. Jen is the founder and CEO (compassionate empowerment officer) of Grow Well, grateful for the opportunity to work with individuals, families and groups toward greater health, happiness and fulfillment. Jen is also a small farmer, a mom and has been weaving mindful practice into her everyday life for many years. Jen is passionate about restoring our natural relationships with food, a passion largely fueled by the gift of growing food and raising animals. Like everyone on the Grow Well team, Jen is in practice with living a well and compassionate life, which is a work in progress full of humanity and humility. Work with Jen Jen is the primary teacher, coach and therapist at Grow Well. Jen provides wellness coaching for individuals and families, psychotherapy and created two 4-part class series, The Peaceful Plate and Roots of Wellness, to dynamically support groups toward making lasting changes in our relationship with eating and lifestyle change. You can schedule a consultation with Jen or reach out at jen@growwell.me. Jen’s Background Jen started Grow Well in 2013 as a space to inspire and support your efforts to make healthy changes toward living a more peaceful and satisfying life. Jen completed her Master of Social Work degree at the University of North Carolina at Chapel Hill, where she later went on to teach, and has pursued training focused on mindfulness and mindful eating, holistic nutrition and wellness, food/brain science and empowering authentic and lasting behavior change. Jen holds a certificate from the Institute for Meditation and Psychotherapy and is a qualified instructor of Mindfulness-based Eating Awareness Training (MB-EAT), an evidence-based approach to helping people experience new flexibility and balance as they make changes toward healthier eating. A few years ago, listening to lectures while picking tomatoes on the farm, Jen also completed the Institute for Integrative Nutrition health coaching program and later earned Culinary Instructor certification under Diane Carlson of The Conscious Gourmet Institute.

Articles by Jen Snider

Freeing an Insatiable Mind

3/3/17 |

My attention span feels shorter and my thinking has become more distractible. When I slow down enough notice the amount of time that passes before my mind wants to “bounce,” it’s pretty concerning. Often I add this concern to a mental list of “things to deal with” but I never do.  How about right now? Gentle Curiosity  …Read More

Meditation for Living Intention

1/6/17 | 22 Comments

This meditation is a chance to spend a few minutes connecting with an intention you wish to fulfill in your own life.   For the month of January 2017 we will be “Bringing Intention to Life” in our mindful wellness online community. Click here to learn more about practicing with us (new topics every month).  To learn more …Read More

Living, Breathing Intention

12/20/16 |

For the month of January 2017 we will be “Bringing Intention to Life” in our mindful wellness online community. Click here to learn more about practicing with us (new topics every month).  How do we bring new intentions to life? “Ow!” The stinging twinge is familiar – one spot, now another across my shoulders. I pull my sweaty green …Read More

The Peace of Letting Go

12/1/16 |

For the month of December 2016 we will be “Practicing Letting Go” in our mindful wellness online community. Click here to learn more about practicing with us (new topics every month).  What does letting go mean to you, and why is it a valuable skill? Renown meditation teacher Jack Kornfield often tells the story of a soldier who attended a mindfulness-based …Read More

Letting Wisdom In

10/28/16 |

For the month of November 2016 we will be “Practicing Balance: Taking Care of Others & Taking Care of You” in our mindful wellness online community. Click here to learn more about practicing with us (new topics every month).  How often do we read or hear good advice these days? When it comes to taking care of ourselves …Read More

To You… The Inspirers

10/19/16 | 29 Comments

Driving down the road to the big red barn, I lower my windows to let in the smells and sights. I look up to see the greeting smiles of my friends Jane and Darin, who farm this land. As we gather in hugs and they insist on carrying things, my eyes can’t help but wander to their gardens. …Read More

Practicing Self-Compassion

9/29/16 |

For the month of October 2016 we will be “Practicing Self-Compassion” in our mindful wellness online community. Click here to learn more about practicing with us (new topics every month).  What is self-compassion? Self-compassion has been defined by Kristin Neff in her pioneering research as simply turning compassion we might feel for others towards ourselves. Compassion, when …Read More

The Courage to Change in New Ways

9/14/16 |

After a long and frustrating day at work, she searched the cupboard for some relief. A bag of something, a box. Finding nothing that would satisfy, she closed the cupboard and stepped back. She took a breath and remembered something.  She walked over to the television and clicked it off, cleared a stack of papers from …Read More

Rivers and Why We Need One Another

9/6/16 |

Many years ago I was in a raft on the Colorado River deep in the heart of the Grand Canyon. My nervous hands clenched a thin rope as we glided into the top of Crystal rapid (one of the big ones), and a fraction of a moment later I was deep underwater, holding nothing as my body hurtled through churning, wild water …Read More

Food as Sweet Refuge

8/17/16 |

The surgery was running long. Really long. Finally a call from the doctor, more complicated than they thought, it’s going to be okay… It was okay, but it was the beginning of a difficult period of life. A little surgery turned into a big one, a week of recovery turned to months of recovery. Life as we knew it …Read More

One Story of a Girl and her Food

7/8/16 |

What’s your story with food and eating? My story is perhaps a typical one, unique in its ways. My early eating life followed the trends of the American culture in which I was raised. My parents did their best to raise me to be a healthy person and a good eater. Mom prepared home-cooked, balanced meals and …Read More

July Daily Kindness Challenge – 2016

6/28/16 |

Intended, planned, daily kindness. It was the experiment we ran in July 2014 Kindness Challenge, and it was a beautiful unfolding. It’s about time we did it again, wouldn’t you say? “Just know that the engine you kick started (with the July Daily Kindness Challenge) continues to purr away daily in my life. Awareness is …Read More

Beet Chips with Honeyed Goat Cheese

3/29/16 |

I wanted to play with something crispy for our Spring Food & Garden Workshop and thought beet chips would be fun to try. Indeed they were! I made a huge batch and they really turned out great, but I learned the hard way that refrigerating them after they’ve been made turns them from crispy to …Read More

Calm in the Storm: Mindfulness in Real Life

1/26/16 |

I’m merging onto a packed freeway and there is just enough space for my farm truck to squeeze into the 75mph flow. An 18-wheeler is hovering to the left of me and the car behind me is repeatedly speeding up to my back bumper. As I peek at the driver behind me, I notice an …Read More

Butternut Date Cookies

1/19/16 |

As we prepared for our winter Seasonal Food Workshop, I knew I wanted to make a cookie that used some of our yummy butternut squash. Butternut squash is one of those summer crops that stores so well it can feed you all the way through the coldest months of winter. I loved finding a cookie …Read More

A Few Favorite Winter Recipes

12/30/15 |

As we prepare for our Seasonal Food Workshops starting this year in partnership with RambleRill and Ten Mothers Farms, we are preparing new recipes and looking back at our old favorites. This post is a quick highlight of a few that we love. Deep Down Good Sweet Potato Stew At our home, this recipe is …Read More

Changing How We Change

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I work with people to alleviate the the pain of too much. In our culture: Too much marketing that keeps us thinking about what’s wrong with us. Too many distorted images of what healthy looks like. Too much health advice flooding our news feeds. Too much negativity about our bodies, our naturalness, our variations, our aging. Too many unsupported …Read More

The Allure of Fresh Starts

12/16/15 |

I can’t tell you how many people have told me they would love a fresh start. The language is different for everyone, but here are a few versions I hear often: If I could just take a week/ month/ year off, I would… If I could just get some relief from my job/ kids/ spouse/ responsibilities/ …Read More

Fresh Corn “Pesto”

6/4/15 |

One of the most pleasurable aspects of summer is the “just cut it up and throw it in a bowl” quality of the food in the garden. Our basil has been growing so boldly over the last few weeks that I thought about hauling out the food processor to make a batch of pesto, but then …Read More

Farmer E’s Gluten-free Pancakes

5/14/15 |

Sometimes you mess with recipes for fun. Sometimes you’re trying to win a contest! These were made for a school fundraiser that ended up showcasing a wonderful array of healthful pancake alternatives. I love these because they are light, buttery and easy to make. Throw some fresh or frozen berries on top, and maybe a …Read More

Comforting Ourselves through Change

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Letting go of our dearest comforts takes extra special care.  This morning, we started a “no-binkie” experiment to see how our little boy would fare. He was upset first, then brave, and for a good hour, he was absolutely fine. Then, in a moment of absent-minded comfort-seeking, he went for the binkie. His courage collapsed into outrage, desperation, sadness and fear. …Read More

Farm Fresh Food and Community

4/29/15 |

I have a bright, shining love that’s always alight for the farmers and sustainable farming advocates and educators of the world. Our farmers are nothing less than the talented, committed, resourceful and incredibly hard working people who week after week connect us with the healthiest food around. We’ll be visiting area farmers markets nearly every week this …Read More

2-Minute Power Beet Salad

4/8/15 |

The way I usually cook is fast. Quick, thrown together combinations of real food and stuff that makes it taste great. I balance flavors and textures by instinct more than by procedure. This is one of those thrown together meals that is so satisfying and delicious and EASY.  Got a cheese grater? Good. You’ve got …Read More

A Few Wild Yums of Spring

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I am a newbie to wild foods, but the bits I know are precious to me now. To walk across an uncultivated field and see ~food~ growing everywhere is a piece of mammalian wisdom that has been unintentionally lost to humans as we have grown accustomed to cultivated and manufactured foods. Foraging for wild foods …Read More

Outrageously Healthy Salad

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As I prepared this salad, I felt myself getting more and more excited about its nutrient power (and I also grew suspicious about whether it would taste great when all was said and done). Much to my joy, it is as beautiful and delicious as it is nutritious. I ended up adding some of the wild …Read More

Why We Bring Kindness to Physical Movement

3/26/15 |

Movement is an essential element of wellness. Regular movement can impact our days by giving us better energy, less anxiety and sadness, clearer thinking and less stress, while improving our long-term health outlook for just about any chronic disease you can think of. The human body is built for dynamic motion and interaction with the outside world, but modern life, with hours sitting in cars, …Read More

Healing Guts and Living Well at Two Chicks Farm

3/18/15 |

Last fall our friends Debbie and Audrey of Two Chicks Farm took some valuable time to meet with me and talk about their wonderful health-promoting business. I hope you’ll spend a moment with these two folks who took the opportunity to turn the potential devastation of a layoff into a whole new life path, taking …Read More

Am I Eating Right? (with free food log!)

3/10/15 |

When I speak to health-concerned clients, the most common complaint I hear is a sense of overwhelm, confusion and irritation about knowing what or what not to eat. It makes sense. We all want to feel well, live a long time, achieve our goals and avoid terrible diseases, so the media messages that challenge our choices hit us in …Read More

Beet and Quinoa Salad

3/9/15 |

I love quinoa salads, and this is a glamorous addition to the quinoa salad recipe book. I chose some heavy slices of beet for this one to add a bit of drama and heft to the salad, though diced or wedged beet would have been just as fun. When you eat this bright, flavorful, delicious …Read More

Zingy Lemon Pudding

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I’ve taken to trying new recipes on unsuspecting dinner guests. It’s a blast (and sometimes risky), and in the case of this terrific pudding recipe, I benefited from having a visitor who helped me add the secret ingredient that gave this very lemony pudding a satisfying earthy crunch. If you like lemon, I bet you’ll …Read More

Greens and Goat Cheese “Muffin”

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This muffin is more like a mini-soufflé than a muffin, and it is a delightful, rich, joyful way to eat a pile of veggies for breakfast or snack.  If you’re not familiar with goat cheese, I recommend finding a local farmer to buy from or talk with your grocer about what they’ve got.  You’ll need a soft …Read More

Soft Bellies and Winter

2/24/15 |

I’ve been thinking about the extra bit of softness and roundness some of us experience in our bodies in the cooler months. I was having some fun with this article idea and googling things like “natural winter weight gain” and predictably finding a sea of articles with tips to combat, fight, and otherwise wage war …Read More

Delight in Romantic Eating (no partner required)

2/13/15 |

Whether you’re flying solo or with another this Valentine’s Day, a deep and resonant pleasure awaits. Mindful eating is a gift that can fill the heart, nourish the the body and banish discomfort, not to mention being a powerful tool in the lifelong journey of healthy eating. As you plan what to eat today, or …Read More

Deep Down Good Sweet Potato Stew

2/3/15 |

This is, hands down, our favorite soup recipe. We eat it a couple of times a month and when someone gets sick or dies, it’s the one we bring to loved ones and they always ask for the recipe. The stew works well vegan or with chicken. I don’t know what else to say, except that this soup …Read More

Butternut and Collard Greens Posole

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This warm and gently spicy soup  is hearty and satisfying. When I prepared it the first time, I enjoyed finally taking the time to learn more about one of posole soup’s magic ingredients: hominy. Hominy is whole kernel corn that has been taken through a process (used by many cultures for centuries) called nixtamilization, which makes …Read More

Quinoa and Roasted Vegetable Pilaf

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I love recipes that are light, but filling; could work as a side or main dish; and are FULL of color.  This one satisfies on all fronts. Eating this balanced whole meal salad just feels healthy.  I’ve had it for lunch three days this week and it’s held up well and the flavor seems to just …Read More

Letting Go of “Tomorrow”

12/22/14 |

The “tomorrow” into which we postpone the courageous, promising, and healing actions that we envision for our lives doesn’t really exist. We count on tomorrow, plan for it, wait for it, but of course we all know that tomorrow is only a possibility, not a reality. A downer, right? Not at all! When we can spring to life in recognition of the sweet …Read More

Letting Go of More and Better

12/12/14 |

By nature, I am a striver — a big ol’ puppy dog of striving. I am someone who is always looking forward, searching for ways to please, help, improve, solve, better and satisfy. I’m always looking for the MORE and the BETTER life may hold. This aspect of my personality is one that I have to …Read More

Amazing Snickerdoodles from Comfy Belly

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I absolutely love these Snickerdoodles from Comfy Belly!  I’m simply passing along this favorite recipe from a wonderful blog out there. Usually I play around with recipes, messing with them and making them my own, but here I just joyfully followed directions (*except I used only 1/4 cup maple syrup and no crystal sugar to coat – still …Read More

Peppermint Patties (Strange and Delicious!)

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I wasn’t sure about these little delights at first taste, but wow have they grown on me! I keep them in the freezer at home and work and they provide a terrific shot of sweet indulgence. The quality ingredients provide my body with nourishing fat and the stevia sweet doesn’t give me the blood sugar ride of …Read More

Simple Real Food Fudge

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These rich cups of delicious are a snap to make and can be tailored in all kinds of ways. They’re packed high quality real food. The ingredients aren’t cheap, but they’re oh-so-nourishing (and really only slightly more $ than store-bought candy cups).  Enjoy! gluten free, vegan Makes 10-12 pieces Ingredients 1/2 cup coconut oil, softened or melted …Read More

How to Let Go

12/4/14 |

I’ve seen this exercise time and again. A person with 2 fingers holding onto a tissue or a piece of paper, and the instruction is given: show me what it looks like to hope to let go (no change).  Show me what it looks like to try to let go (no change).  Show me what it looks …Read More

Autumn Roots | Farming Health Series

11/14/14 |

Nothing makes me want to eat wonderful food more than a garden tour with a joyful farmer.  Here’s Carolyn at Sweet Pea Farm talking with us about some exciting root crops of the fall/winter season – daikon radish, turnips and rutabaga!  You can find these at your local market or at many grocery stores (or grow …Read More

Teaching Food & Health with Lee Newlin | Farming Health Series

10/31/14 |

Sometimes you luck out and cross paths with amazing people in life. This happened to me several years back when I met Lee and Larry Newlin at a sustainable agriculture conference.* Together, they have created Peaceful River Farm and Lee’s Healthy Cooking, two ventures near Chapel Hill, NC that form a dynamic, living example and inspiration for the healing …Read More

Hearty Pumpkin Chili

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One of our favorite treats from the garden goes by a funny name – a “tan cheese pumpkin.” It’s a sweet, bright orange flesh that is a joy to work with.  Canned pumpkin will work fine in this recipe, but if you have the ability to grow your own or find a great cooking pumpkin …Read More

Powerhouse Pumpkin Custard

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One thing I love about cooking more of my own food is being connected with the ingredients I choose so that I know this dessert is a nutritional powerhouse (and a delightful treat).  This simple warming recipe is full of flavor and easy to throw together. The pomegranate we had on the counter ended up being a tasty and beautiful addition. …Read More

Bright and Beautiful Quinoa Salad

10/23/14 |

On Sundays I love to cook a couple of  recipes so we can have easy meals through the early part of the week. Quinoa makes a terrific base for all kinds of salad combinations.  If you’re not familiar with quinoa, it’s a lovely fast-cooking seed full of protein.  The kale and acorn squash from the garden are absolutely …Read More

Overwinter Strawberry Plants for Spring Harvest

10/22/14 |

Did you know that planting strawberries in the fall yields wonderful berries in time for spring? If you have a big pot or a small garden plot, visit your local organic nursery or find an online source and pick up a few plants. A few tips for getting them through the winter are listed below. …Read More

Navigating a Food Break-up

10/17/14 |

Many of us have been on a series of roller coaster rides following popular dietary trends. We buy a ticket, follow the rules carefully, then set about riding bold new behaviors toward our hopes of sleeker physiques or deeper wellbeing. Some changes stick, but more often than not, the changes we achieve are temporary, even if they seem to be …Read More

Listening to the Body with a Reluctant Mind

10/10/14 |

Today was supposed to be my writing day.  I had a topic in mind, I had an early morning window carved out.  I was ready. Unfortunately, my 9:30 bedtime last night turned into nearly midnight, and my night was peppered with unwelcome wakefulness.  When I arose early, I could feel weariness throughout my body, especially in …Read More

Orange Turmeric Coconut Cupcakes

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I had fun this week playing with turmeric! This delightful cupcake recipe was shared with me by Chef Robin. They are hearty, tasty and delicious.  I like desserts like this for their balance of whole food fat, protein and sweet.  It’s less of a wild ride for your blood sugar. gluten-free Ingredients 6 eggs, room temperature ¼ …Read More

Ginger Turmeric Elixir

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I had a blast this week using the pile of fresh turmeric I got from Waterdog Farms. I was also a little under the weather, so this ginger turmeric elixir has been a nice addition to my tea. Honey is wonderful for soothing coughs and sore throats, ginger is a great tummy soother and anti-inflammatory, lemon peel …Read More

Fresh Turmeric | Farming Health Series

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In this video, our friend Rickie at Waterdog Farms shows us this wonderful crop and how he and his customers use it.  Turmeric is a tropical plant that is beginning to be grown with some success in warmer regions of the U.S., and was introduced to many in the North Carolina sustainable agriculture community a few …Read More

Energizing Breaks

10/3/14 |

When our energy is low, many of us turn to unsatisfying, unhealthy or ineffective choices to get us through. We grab a snack that sends our bodies on a ride, we get lost in our computers or televisions or we power through and ignore the fatigue. Our productivity, vitality and happiness are often dampened, and our wellbeing …Read More

Holy Basil (Tulsi) | Farming Health Series

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Our friends at Waterdog Farms were gracious in taking time out of a beautiful, chilly Tuesday to talk with me about the Holy Basil plants they are growing.  Farmer Rickie introduces his beautiful crop in this video.  We grew Holy Basil for the first time this year – it smells amazing, attracts pollinators and tastes delicious. …Read More

Roselle Hibiscus |Farming Health Series

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Our friends at Waterdog Farms were gracious in taking precious time out of a beautiful, chilly Tuesday to talk with me about the Roselle Hibiscus they are growing.  Farmer Rickie introduces his beautiful crop in this video.  (I can tell you that eating the calyx, as Rickie shows here,  has become a new favorite pastime …Read More

5 Ways to Lift Your Energy

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The five activities listed here are things you already know. No surprises here. The magic is in doing them! 1. Do something kind. A kind action as simple as a smile can change not only your energy, but that of another. Look for an opportunity to take a simple kind action and watch the effects. I also …Read More

My Favorite Beet Smoothie

9/25/14 |

I really love beets.  And beet greens are not only terrific in smoothies, but they are also lovely cooked in water or a little fat (like olive oil, butter, ghee or coconut oil).  Don’t throw them away.  If you missed it awhile back, here’s a link to the video I made about beets with evidence that …Read More

Have a Veggieful Week

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I invite you to join me in taking on a daily practice this week of eating at least 5 servings of vegetables each day.  Fruit is terrific, too, so by all means eat it this week, but this is a veggie challenge. Grow Well has a growing bank of simple recipes on the website, and we …Read More

Veggieful Turkey Meatloaf

9/24/14 |

This was a fun, simple Sunday afternoon meal to pull together.  It’s got a very gentle spiciness and bright flavor.  This recipe plus a salad provided the family with three, delicious no-time meals this week. gluten-free Ingredients 1 clove garlic, minced (let sit for at least 10 minutes) 1 pound ground turkey (sustainably raised, organic if …Read More

Should I Give Up Coffee?

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If I’m going to write an evocative headline like “Coffee is the #1 source of antioxidants in the American diet” in this week’s newsletter, I figured I better say a little more about it, and use it as an opportunity to consider the role of coffee in my own life.   A Little about the Headline. The headline …Read More

Engage Your Senses when You Eat or Cook

9/19/14 |

I can eat an entire meal in one minute.  I am like a prize fighter of gobbling food. This talent has come in handy when I’m living life at full speed.  Who needs utensils?  Who has time to break for lunch?  Who wants to deal with eating slowly while keeping the toddler at the table?  My habit says, …Read More

Crafting Spaces that Inspire Health

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This week I changed up my environment in a big way.  I moved our bedroom into a room with an actual door, moved my desk into a room with more natural light and cleared a space on the floor that invites a yoga mat (and then put my yoga mat next to it). Thanks to this environmental …Read More

Simple Delicious Okra

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I never really knew love until I met my first fresh-harvested okra.  I never knew you could pick it, then take a wonderful bite right there in the field.  I never knew it could be anything but a slimy blob from a can or a deep fried bit to dip in ranch dressing. Now that …Read More

One Mindful Meal per Day

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Mindful eating is an incredibly powerful way to slow ourselves down and begin to get related to the food we are eating and its impact on our wellbeing.  Many of our habits about how we eat, the foods we choose and why we choose them happen unconsciously, so controlling these habits, as we often try to …Read More

5 Bedtime Habits for Better Sleep

9/12/14 |

For many Americans, lack of restorative sleep is one of the most troubling factors impacting our health.  Sleep is our body’s time to restore and heal, so it is no surprise that poor sleep duration and quality are linked with a range of chronic health problems, as well as diminished productivity and effectiveness.  American adults are averaging …Read More

Oat Kefir Pancakes

9/5/14 |

These are so easy breezy that I am deeply in love.  With a pancake.  I have been adventuring with gluten-free options due to an auto-immune condition, so it’s so joyful to find simple bready options that satisfy.  I’m loving Jamie Oliver’s new work, and this was inspired by the oat cottage cheese pancakes in his recent blog post. …Read More

Habit Energy and the Joy of Business

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The horse is running quickly, and on its back the rider seems to be urgently heading somewhere important. Someone along the path calls out, “Where are you going?” and the rider responds, “I don’t know, ask the horse!” – classic Zen teaching. The galloping horse describes the concept of “habit energy,” and captures quite accurately the “force” of habit that runs much of …Read More

Warming Lemongrass Chicken Soup

9/2/14 |

It may seem a little odd to offer a warming soup on such a warm week in the South, but many food traditions and some science claim the power of drinking warm liquids to cool the body.  Also, if you’re a seasonal allergy sufferer (as I seem to be this year), this tangy warm broth is gorgeous for …Read More

Gluten-free Crepes (sweet or savory)

8/26/14 |

I found this recipe a couple of years ago, and it has become one of my favorites for a little treat.  It can be made either sweet like this one, or savory (just leave out the vanilla and sweetener).  The texture will be a little thicker and rougher than crepes made with finer flours, but …Read More

Take 5 on the Farm | First Flight

8/19/14 |

This chicken can relate to making brave changes to affect her future.  Hope you enjoy.   This little bantam silkie chicken gave us a good dose of lightness after a tough week.  Our sweet chickens were under attack by an impressively large hawk (and maybe a raccoon, as well) all week.   Our chicken community …Read More

How Eating (Anything) with Gratitude Can Make You Healthier

8/1/14 |

When it comes to eating, most of us have a pretty automatic internal dialogue. Often our thoughts are hardwired to judge, evaluate, attach, worry, rationalize, check out, and more, regardless of the quality of the food in front of us. By practicing mindful eating, we become interested in seeing how we can interrupt the patterns at play in order to give …Read More

Chilled Avocado Cucumber Soup

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Cucumbers are going strong in the garden this week, so we loved trying this sweet little recipe from Chef Robin.  I found it to be both light and filling – totally sufficient for a full meal.  The pumpkin seeds really add a nice touch.  Beautiful, eh? A few preparation hints – use care as you salt …Read More

Simple Yet Mind-Blowing Heirloom Tomato Salad

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Heirloom (open-pollinated, non-hybrid) tomatoes are a prize of summer, heralded for their delightful and varied flavor.  In our area of North Carolina, farmers markets hold festivals in celebration of the summer tomato, offering tastings of numerous varieties grown by area farmers.   If you are lucky enough to live in an area where local food is available, see …Read More

7-Exercise Circuit for Beginners / Returners

7/16/14 |

This is a terrific whole-body workout in 15 minutes, geared for folks new to exercise or returning to exercise. I love this workout! I’ve done it twice since I edited it, and I feel challenged and stronger as a result. Exercise Sequence: 30 seconds for each exercise with short break in between, repeat for 2 rounds. …Read More

Best Blueberry Recipe on Earth (you know this one)

7/9/14 |

1. Find a blueberry bush 2. Pick warm, full, ripe delicious blueberries 2a.  If you aren’t lucky enough to live near blueberry bushes, find some blueberries at your grocery store. 3.  Eat them.  If you can’t eat them fresh, freeze them (a great preservation method that retains nutrients). We all know blueberries are antioxidant powerhouses, …Read More

Nourishing Blueberry Delight Muffins (Gluten-Free)

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The blueberries are such an inspiration this time of year (and can be frozen to enjoy the rest of the year!).  The nutritional value of blueberries and other berries is very special indeed, with an antioxidant profile that appears to positively impact everything from heart health to brain health to muscle recovery.  I love these …Read More

Loving Kindness Meditation

7/8/14 |

Looking for a magic pill for reduced stress, greater resilience, reduced inflammation and greater social connection?  You just might be looking for a daily dose of the Loving Kindness Meditation. I invite you to spend the next 6 minutes with me in a meditation that is a simple and powerful offering of kindness to yourself and …Read More

Quinoa, Eggs & Veggies

7/2/14 |

Most Wednesdays, a couple of our core team members are often assembled to meet and work together. This creates a great place to test my ability to bring fresh food to life for our community plates and palates.  When we hit a winner, I’ll pass it on to you.  This simple assemblage of food took …Read More

This is Your Brain on Kindness

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I’ve been surveying some recent research and writings on kindness, mindfulness and health, and there are a few interesting bits of wisdom to pass along that I hope will inspire us all to continue pursuing kind and mindful living and actions.  This is good stuff to chew on. Practice and training yourself in kindness actually changes …Read More

10-Min-A-Day Challenge Wrap-up Video

6/25/14 | 29 Comments

If you were in the 10-Min-A-Day Challenge, my hat is off to you, with a big smile of appreciation.  This was a wonderful inaugural challenge.  Check out this little video that captures some of the magic.   I want to try this (add to my List) Forget to Log In? Hello! In order to add this …Read More

July Daily Kindness Challenge

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We need no research (though more and more exists) to support the idea that kindness toward self and others forms a powerful basis for deeper happiness and health.  Did you know it can even change your brain chemistry? We have created the Daily Kindness Challenge as a structure to support you in raising your personal level of kindness. …Read More

Spiced Carrot Quinoa Salad

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This exciting little salad was inspired based on the need to use a bunch of kale and carrots from the garden, along with a particularly lovely bunch of red onions from a local farm.  So healthy.  So fresh.  Nice spice.  For a less spicy version, substitute smoked paprika for sweet paprika. (GF, Vegan) Ingredients Spice mix …Read More

3 Reasons I Love Sardines

6/18/14 |

I am a quiet champion of sardines as an exceptional food source. Sardines are often canned (look for BPA-free varieties* if you can), but can be found fresh.  Here’s what I like about ’em: 1.  Stellar nutrient density. Sardines contain a few nutrients that are in high demand by many American bodies these day, but …Read More

Quinoa Sardine Power Salad

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If you just wrinkled your nose at the mention of sardines, I challenge you to crack your mind open a bit more!  This salad was delicious, light, simple to throw together and chock full of protein, healthy fats, calcium and all the nutrient power of the fresh seasonal veggies.  This one is a winner. GF …Read More

Cook Up a Quick Pot of Quinoa

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Quinoa (“keen-wah”) is a highly useful whole grain food, notably high in protein when compared with other whole grains.  It is simple and quick to prepare. Quinoa has grown in popularity and can now be found in many grocery stores.  It is a little more expensive than other whole grains, but its nutrient density makes …Read More

Red Cabbage, Apple and Ginger Salad

6/11/14 |

This simple salad was a delight!  We threw it together for brunch as a side dish, but several of us kept coming back for more of this salad, feeling it would be a great stand-alone meal!  Hope you love it. (GF, Vegan) Ingredients Ginger Vinaigrette: 3 Tablespoons apple cider vinegar 2 teaspoons peeled, grated ginger …Read More

Full Body Workout with Chris Walker

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This full-body workout with Chris Walker is part of our Quick Exercises video series. In this instructional video Chris introduces us to four new moves: Burpee Skater Jumping Jill Plank twist Which one of these moves feels the most rewarding for you? I want to try this (add to my List) Forget to Log In? …Read More

Take 5 on the Farm | Early Summer Harvest

5/28/14 |

You may be hearing all the hype about eating “in season.” Yes? Here, this will help with that… Take 5 on the Farm (Flower Street Farm, to be exact) to get in touch with the produce that’s in season here in NC in early summer. This short video features: nanking cherry tatsoi fennel zucchini collards …Read More

Mint Strawberry Popsicles (or shakes… you decide!)

5/21/14 |

The other day we picked and froze 35 lbs of strawberries. What?? Yep, thanks to our own plants and a wonderful local organic berry farm, we will be eating incredibly nutrient-rich strawberries for the rest of the year and likely saving ourselves hundreds of dollars in frozen berry purchases.  Read more about strawberries in my post …Read More

Take 5 on the Farm | Chicks in the Grass

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This was filmed the day these sweet little ones were finally ready to venture outdoors.  These chicks are three different breeds, Cuckoo Maran which are black, Light Brahmas which are large and white, and Bantam Silkies who are small fluffy scene-stealers.  They came to us from a trusted local source, but upon further inquiry we learned that …Read More

Working with Kohlrabi

5/15/14 |

Don’t let kohlrabi intimidate!  It’s an amazingly delicious and fun vegetable.   In this video I’m here to demystify kohlrabi for the many of you out there feeling befuddled by this alien-looking vegetable. I’ve got tips on how to cut it and enjoy it raw, sautéed, steamed or roasted. Let us know how it goes. I want to …Read More

Perking up Droopy Leaf Vegetables

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Quick video demo of using a simple cool water bath to perk up droopy leaves. I want to try this (add to my List) Forget to Log In? Hello! In order to add this activity to your action list, you must be logged in. Log In

Spring in a Salad Bowl

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This delightful salad was prepared after I finished up the flavors of spring video.  It is a nutrient-packed salad, shining with life.  The dressing recipe will be a bit more than you need, so be ready to save it for a later salad.  It’s a yummy dressing… you’ll want to use it again on all …Read More

Dr. Weil’s Kale Walnut Pesto

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At a recent conference on Nutrition and Health put on by the Arizona Center for Integrative Medicine, I had the joyful chance to watch a cooking demonstration by Dr. Weil and food educator Rebecca Katz.  Dr. Weil made his “Infamous Kale Walnut Pesto” and I wrote down his instructions.  You can find other recipes like …Read More

8-Exercise Circuit Workout

5/14/14 |

  Join Marcy Luna for 8 different 1-minute exercises. Click here for more of our Quick Exercises Video Series. I want to try this (add to my List) Forget to Log In? Hello! In order to add this activity to your action list, you must be logged in. Log In

10-Min-A-Day Challenge (May 22-June 20)

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Next week we’re launching our first initiative to Grow Well as a group. We invite you to select one thing in your life that you’d like to focus your attention on for 10 minutes a day for 30 days. What will you take on? What kind of difference will this make in your life? Invite …Read More

Dirga: 3-Part Yogic Breathing

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  Emily leads us through a breathing exercise called Dirga, or 3-Part Yogic Breathing. This exercise can help calm our thoughts and bodies. Try this at any time of day. Feel your breath moving from your belly to your ribs to your collar bone. Love this post? Find more from Emily Burrows here. For one-on-one …Read More

High Intensity Tabata Workout 2

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  Marcy takes you through this intense, but short and effective fitness-building exercise. Tabata-style High Intensity Interval Training has become popular due to a few scientific studies showing impressive results on health indicators when compared to some longer, less intense workouts. Click here for more of our Quick Exercises Video Series. I want to try …Read More

Goats by Remote | Camera Shy

5/7/14 |

Nothing not to love about these sweet goat friends!  Meet Betsy, Wilson and Izzy, who inspire us to slow down and notice. Part of the inspiration behind Grow Well was the understanding that spending time outdoors and on a farm is a great way to practice mindfulness and relieve stress. The Goats by Remote series …Read More

Goats by Remote | A Spring Drama

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Part of the inspiration behind Grow Well was the understanding that spending time outdoors and on a farm is a great way to practice mindfulness and relieve stress. The Goats by Remote series is a very simple and sweet way for you to have access to the little joys of life at Lazy Turtle Farm. …Read More

Flourless Banana Pancakes

4/30/14 | 4 Comments

These pancakes are pretty famous at our house, and they sure go quick!   The kids around your table or inside your own hearts will love ’em. Ingredients 1 ripe banana 2 eggs 1/4 cup cooked grain (brown rice, oats, quinoa, buckwheat) 1/4 teaspoon cinnamon 1 Tablespoon flax seeds  (optional) Coconut oil or butter for pan …Read More

Tangy Radish Salad

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Oh my gosh we loved this little salad, thrown together mainly in an effort to deal with a few too many radishes!  We had it over a bed of quinoa and it was a sweet, light and hydrating meal after a long hot day.  Simple ingredients, simple dressing, magic meal.   Ingredients 2 bunches (or about 10-15) …Read More

Take 5 on the Farm – Chickens on a cloudy morn’

4/23/14 | 1 Comment

Our “Take 5 on the Farm” videos are really just a chance to sit and be with the images and sounds of the farm.  Sit with us and enjoy these delightful moments of connection. I want to try this (add to my List) Forget to Log In? Hello! In order to add this activity to your …Read More

My Well-Being Self-Assessment

4/18/14 |

The purpose of this checklist is to help you gauge your wellbeing as you experience it now, and identify areas for greater wellness. There are no right or wrong answers here – only the opportunity to consider areas of your life in which you may want to create fresh intentions.  Come back to this check from …Read More

Why We Focus on Good Food

4/17/14 |

“Eat food, mostly plants, not too much,” says Michael Pollan and a growing chorus of scientists and health providers who look thoughtfully at the health crises of our time and cannot help but shine an urgent light on the harmful impacts of the industrialization of our food supply and cultural shifts away from simply preparing …Read More

Why We Focus on Mindful Living

4/16/14 | 6 Comments

Mindfulness, the practice of non-judging awareness, is increasingly revealed through scientific study as a powerful ally in health improvements.  It is no secret that modern life can challenge in ways that affect our bodies, minds and spirits.  Mindfulness-based tools are coming more and more into the mainstream, including clinically studied practices like Mindfulness Based Stress Reduction …Read More

Kale Blueberry Smoothie

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Our little manx kitty thought this delicious smoothie was worth some careful consideration!   This is a nice, sweet and nutrient-packed smoothie.  Enjoy! Ingredients 3 ounces Greek yogurt or coconut milk 1 tablespoon almond butter 1/2 cup frozen blueberries (use fresh when available) 1 banana 1 cup kale 1 rib of celery 3/4 cup water …Read More

Chocolate Beet Cake

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This recipe combines a light, moist chocolate cake base with nutrient-packed shredded beets. Why I loved this cake:  it nourished me, filled me up and treated me to bright new flavor combinations.  If you are hoping for a chocolate cake that hides the beet flavor while tasting like a gas station cupcake, this isn’t your recipe.  But if you’re looking for …Read More

Moroccan Carrot Ribbons and Black Lentils

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We really enjoyed this recipe for a few reasons:  1) lentils are so quick and easy to prepare so we love using them, and 2) it was SO flavorful and bright!  The orange and lemon juice on the carrots alone were a delight, and when added with the lovely spices and lentils, well, we loved …Read More

Happy Green Salad: Shredded Brussels Sprouts and Kale

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Robin shared this recipe for us and we only had half the ingredients and it was still huge!   It was so delicious, so simple, and a nice way to use Brussels sprouts and kale in a new, light way.  Our sprouts and kale were very fresh, so the salad was tender and delightful.  If …Read More

Core-Back Exercises with Chris

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Chris takes you through a simple set of core exercises designed to strengthen core back and abdominal muscles.  This is a great routine to mix in with  your core routines or to pick up as a beginner. Exercises:  Super Upper, Super Lower, Super Hold, Around the World and The Human Arrow.  Enjoy!     I …Read More

4-Exercise Cardio Core Workout

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A 4-exercise workout that you can scale down (fewer reps, build up when ready) or scale up (more reps, more rounds). This workout gets your whole body in whatever time you have! Exercises: Mountain Climber, Bicycle, Sumo Squats and Double Slide.   I want to try this (add to my List) Forget to Log In? …Read More

High Intensity Tabata Workout 1

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Marcy takes you through this intense, but short and effective fitness-building exercise.  Tabata-style High Intensity Interval Training has become popular due to a few scientific studies showing impressive results on health indicators when compared to some longer, less intense workouts. As always, please  scale down or scale up on this exercise based on what your …Read More

Full-Body Workout at the Barn

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Marcy takes you through a 25+ minute heart thumping workout using tubing as the only equipment (though you can get by without it).  This is the first video we ever shot here at Grow Well, so it will always win a special prize in our hearts.  Make the most of the time you have with …Read More

Anywhere Leg Exercises

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Squats, lunges and calf raises give your body a nice leg and cardio workout you can do anywhere:  at the office, waiting in line, in the garden or at the sink.  If you are just getting started, this is a nice demonstration of good technique.  And if you have done these exercises before, it’s a …Read More

Beets: Easy, Healthful and Delicious!

4/2/14 | 1 Comment

For a quick video on beets, head over to Raw Beet Adventures with Jen after you grab a little beet wisdom here. Beet Fun Facts: Beet varieties range from golden to striped to bright red.  Small farmers love to grow the fun varieties! Did you know beets are in the same family as quinoa (one of …Read More

Kale and Quinoa Stuffed Sweet Potatoes

3/28/14 |

Ingredients: 2 sweet potatoes, scrubbed (use organic if possible) 1-2 Tablespoons Cold-pressed, Extra Virgin Olive Oil (EVOO) 4 cups kale, washed, dried and finely chopped (curly variety works well!) 1 medium sized carrot, diced (no need to peel if organic) ½ red, yellow or orange bell pepper, diced 2 celery stalks, diced ½ large white …Read More

This is Life, Right?

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Today is March 8, and we are a few weeks from launching our new website.  I am sitting at a coffee shop with all my devices plugged in, trying to create enough stored power last me through another day or two without power.  We were hit by a surprising ice storm that took down trees, …Read More