Redding Nutrition and Functional Wellness

01/21/2026

The Best Diet for Your Brain 🧠

If you’re heading into the new year thinking about healthier choices for your body and brain, consider this:

A new study spanning 12 years in people over the age of 65 in France found that those who followed a Mediterranean Diet had a lower risk of cognitive decline.

The unique thing about this study was that it didn’t just rely on the participants to report their eating habits.

Instead, the researchers measured markers in blood samples and in the gut microbiome that relate to the Mediterranean diet pattern—which means more accurate and reliable results!

The Mediterranean Diet emphasizes:

▪️ Fruits, vegetables, beans, & whole grains
▪️ Healthy fats from olive oil, nuts, & seeds
▪️ Protein from fish, poultry, beans, & eggs (only small amounts of red meat)
▪️ Some dairy products
▪️ Limited sugars

The Mediterranean Diet has not only been linked to a lower risk of cognitive decline but also better heart health and a lower risk of cancer.

✨ Want to protect your brain and boost your overall health? Book a FREE application visit at reddingnutrition.com to create a personalized nutrition plan that supports your mind, body, and long-term wellness.✨

01/20/2026

How almost anyone can lower their blood pressure in ONE WEEK👇

I’m not making this up!

This study was done at Northwestern University and recently published in the Journal of the American Medical Association (JAMA).

They found that 72% of all people could lower their blood pressure by 6-8 points—in one week…

Simply by reducing sodium in the diet 🧂

The participants were in their 50s, 60s, and 70s.

To get this result, they limited their sodium intake to 500 mg per day, which is lower than the 1500 mg max recommended by the American Heart Association.

The main culprits when it comes to high-sodium foods are processed, packaged, and fast foods, like:

▪️ 3 slices of bacon has 411 mg
▪️ 1 cup canned tomato soup has 471 mg
▪️ McDonald’s Big Mac has 1007 mg

But an apple only has 2 mg of sodium 🍏

Sodium is only one variable in the diet, but you can see how eating whole and fresh foods will win out over processed foods every time.

✨ Ready to take control of your blood pressure and overall health Book a FREE application visit at reddingnutrition.com to uncover the key diet and lifestyle changes that can make a real difference—starting now.✨

01/19/2026

Can movement shift your mindset?

For sure!

💃Break out of a mental funk by turning on some music and dancing it out
🏃 Shift negative thinking with a good workout or run
🏋️♂️ Push yourself a little extra hard to train your brain you really can change

We love to compartmentalize our health—thinking that physical health is separate from mental health—when actually they are intimately and intricately connected.

✨ Ready to use movement to transform your mindset and health? Book a FREE application visit at reddingnutrition.com to uncover simple strategies that connect your body and mind for lasting results.✨

01/16/2026

Quick BBQ chicken for the win 🔥🍗

Proof that healthy dinners don’t have to be complicated—or boring. This one’s protein-packed, family-approved, and on the table fast 💪⏱️

01/15/2026

Workshop Reminder-IT'S TODAY!

🗣📢 The FREE Weight Loss After 40 workshop is today at 12pm! You have time to get to Orchard Nutrition upstairs. No need to register. Just get there!! ᯓ🏃🏻♀️➡️

01/15/2026

Evening journal prompts I’m loving for January ✍️

▪️ 3 awesome things that happened today…
▪️ One thing I learned today…
▪️ I’m proud of myself for…
▪️ One positive change I made today…

These prompts are so good because they shift the brain into a growth mindset…

…which opens the door for positive change.

Health is not only about eating nutritious foods and moving our bodies. It’s also about self-mastery on other levels, including our minds.

❤️ if you agree.

✨ Ready to use mindset to transform your health? Book a FREE application visit at reddingnutrition.com to uncover habits and mindset shifts that actually move the needle on your health.✨

01/14/2026

✨ Weight Loss After 40: The Metabolic Reset Experience Workshop ✨

The workshop is tomorrow! Just a reminder....💥

🗓 Thursday, January 15th
🕛 12:00–1:30 PM
📍 Orchard Nutrition (Upstairs), Redding

Kelsey and I are looking forward to seeing you all there! 😍😍

01/14/2026

How to make visualization work for you ⬇️

One of the things I see again and again in my patients who create dramatic improvements in their health is that they have a clear vision of their WHY and what they are working toward.

There is no ONE right way to do this, but these steps can get you started:

Be clear on your goal (better digestion, weight loss, less anxiety, or whatever it is)

Write down what your life will look like when you reach your goal. Include lots of details.

Create a visual (drawing, vision board, or just a few key words) to capture this vision.

Place the visual reminder somewhere you will see it every day. Take one small action every day toward that goal.

I’d love to hear if you have used visualization to reach your goals. Drop me an emoji in the comments if it works for you!

⭐ Ready to turn your health goals into reality?
Book a FREE application visit at reddingnutrition.com to clarify your vision, uncover what’s holding you back, and create a step-by-step plan to get results.⭐

01/14/2026

Here’s the story I was interviewed for. Read the story and watch the video for more of my thoughts on the new food pyramid 🥰

America is going back to the basic with their new 2025 - 2030 Dietary Guidelines

01/13/2026

My holistic approach to heart health ❤️

February is Heart Health Month, so I thought I’d share a sneak peek into my whole-body approach to cardiovascular health (hint: it goes a bit beyond managing blood pressure & cholesterol!)

Here are some things I consider when it comes to heart health:

1️⃣ Functional Medicine Testing can identify risk factors that are overlooked by routine screenings (things like a more specific breakdown of cholesterol, markers of inflammation, and levels of omega-3 fatty acids).

2️⃣ Stress is a massive contributor to high blood pressure and cardiovascular disease. We have a toolbox full of strategies to help your body better manage stress for heart health.

3️⃣ Poor metabolic health and elevated blood sugar can lead to cardiovascular disease if they are not recognized and managed early. We take prevention seriously.

4️⃣ Nutrition & supplements can be used proactively to support heart health before any medications or interventions are needed.

5️⃣ We look at the whole person—from gut health to inflammation to sleep and mood. Body systems do not function separately but very much depend upon and influence each other. If we want to optimize heart health, we need to optimize the whole body, physically, mentally, and emotionally.

If you are concerned about heart health because of a family or personal history, we can help.

Worried about your heart—but want more than a “wait and see” approach? ❤️

If you have a family history, rising numbers, or just want to be proactive, we help you get ahead of heart disease by addressing root causes like stress, inflammation, metabolic health, and gut function—before problems escalate.

✨ Book a FREE application visit at reddingnutrition.com to see if our personalized, whole-body approach to heart health is the right fit for you and start protecting your heart with clarity and confidence✨

01/12/2026

✨ Weight Loss After 40: The Metabolic Reset Experience Workshop ✨

If weight loss suddenly started feeling confusing, frustrating, or impossible after 40, this conversation is for you. 🫵

If you’ve been eating less, exercising more, and still struggling with weight gain especially around the belly, you are not alone, and it’s not your fault.

Join me for the "Weight Loss After 40: The Metabolic Reset Experience", a guided, interactive workshop where we’ll talk about why the old rules stop working after 40 and what actually needs support instead.

We’ll Cover:

🍇 Why calorie cutting and over-exercising backfire
🍇 How blood sugar, hormones, and gut health control fat storage
🍇 Why food is information, not punishment
🍇 Why detox works best with support, not extremes

This is not a lecture. Expect conversation, connection, and real answers with women in the same phase of life sharing real struggles and real breakthroughs.

🗓 Thursday, January 15th
🕛 12:00–1:30 PM
📍 Orchard Nutrition (Upstairs), Redding

👏 I’ll also share how you can receive ongoing support, education, and guidance through our Metabolic Reset & Weight Loss Program....with a 100% client success rate.

If you’re ready to stop fighting your body and start working with it, I’d love to see you there 💛

👉 Register here: https://l.bttr.to/ql2ME or call ☎️ the office at (530) 605-4466

Have a chronic health issue? Address the source, not just symptoms. Meet Redding’s health & wellness functional medicine practitioner, Julie Reuter. Natural, science-backed care.

01/12/2026

Which do you believe to be more true:

“I’ll get better when I find the right diet, pill, or miracle treatment.”

Or…

“I’ll get better when I make positive changes in my beliefs, habits, and lifestyle.”

There is no right or wrong answer—these are just different mindsets.

Also, most of us fall somewhere on a continuum rather than fully on one end or the other.

🧠 In psychology, these mindsets are called “external” vs. “internal locus of control.” It’s all about where we believe the responsibility falls.

Where do you think you land on the continuum?

Where do you want to be?

⭐Book a FREE application visit at reddingnutrition.com to uncover where you really land and create a plan to shift toward lasting results.⭐