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Sourcing our ingredients for our “ice cream shop”. The girls and I moved their indoor kitchen to the outdoors this spring and have been busy making fun! Every morning when I clean up the flowers for the day the girls collect the droppings and place them in their kitchen as ingredients. Then throughout the day we make soups, ice cream, poke bowls, and power bowls. 😂
We are constantly growing their imagination through play and nature items. They even have a “smasher” for the petals to make colors and paint the concrete with their concoctions.❤️ #healthylifestyle #growingupnatural #educatingwithlove #educatingwithnature #loveofcooking #startingthemyoung #outdoorplaytime
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Sourcing our ingredients for our “ice cream shop”. The girls and I moved their indoor kitchen to the outdoors this spring and have been busy making fun! Every morning when I clean up the flowers for the day the girls collect the droppings and place them in their kitchen as ingredients. Then throughout the day we make soups, ice cream, poke bowls, and power bowls. 😂
We are constantly growing their imagination through play and nature items. They even have a “smasher” for the petals to make colors and paint the concrete with their concoctions.❤️ #healthylifestyle #growingupnatural #educatingwithlove #educatingwithnature #loveofcooking #startingthemyoung #outdoorplaytime

@mynaturalforce you stole my tastebuds today! They released their dark roast and I am now addicted. Thank you for the free sample! I passed it on to another client, who also loves dark roast, and they were so in love as well. You outdid yourselves. #naturalforcecoffee #darkroastlovers #darkroastcoffee #cleancoffee #notoxins #healthierforyourgut #3rdpartytested #coffeelover☕️ #toxinfreeliving ...

@mynaturalforce you stole my tastebuds today! They released their  dark roast and I am now addicted. Thank you for the free sample! I passed it on to another client, who also loves dark roast, and they were so in love as well. You outdid yourselves. #naturalforcecoffee #darkroastlovers #darkroastcoffee #cleancoffee #notoxins #healthierforyourgut #3rdpartytested #coffeelover☕️ #toxinfreeliving

Not my normal as we are minimal beef eaters but this just ended up today. 😂
1. 2 packages of the black tice and edamame frozen mix at Walmart
2. 1 #grassfedbeef
3. 2 minced garlic Cloves
4. 1/2 package of frozen non gmo organic corn and 1/2 package non gmo organic peas
5. 2Tbsp coconut amino acids
6. 1Tbsp peanut butter
7. Sprinkle of dried minced ginger, garlic powder, onion powder (we are out of onions😱)
8. 1/2 cut up bell pepper
9. 1/2 cup chicken bone broth homemade

Delish!! #easydinnerideas #easydinnerrecipes #healthymealideas #healthyrecipies #healthylifestyle #healthyfood #fastmealsmama #fastmeal #fastmealideas #icandoitsocanyou #weightlossfood #dietitianservices #rdforyou #cooktoeat
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Not my normal as we are minimal beef eaters but this just ended up today. 😂
1. 2 packages of the black tice and edamame frozen mix at Walmart
2. 1 #grassfedbeef 
3. 2 minced garlic Cloves
4. 1/2 package of frozen non gmo organic corn and 1/2 package non gmo organic peas
5. 2Tbsp coconut amino acids
6. 1Tbsp peanut butter
7. Sprinkle of dried minced ginger, garlic powder, onion powder (we are out of onions😱)
8. 1/2 cut up bell pepper
9. 1/2 cup chicken bone broth homemade

Delish!! #easydinnerideas #easydinnerrecipes #healthymealideas #healthyrecipies #healthylifestyle #healthyfood #fastmealsmama #fastmeal #fastmealideas #icandoitsocanyou #weightlossfood #dietitianservices #rdforyou #cooktoeat

This will be one of the rawest “shares” I make. Today is the last day on my breastfeeding journey. To some this might seem gross or unsightly. To others this may resonate and to some you might just skip by it. My littlest is 18 months old. We decided it was time. I have had the hardest time with my breast feeding journey and had finally gotten to the best place with it for both her and I. This day in some women’s lives is a day for celebration and it is for me but also a day of deep sorrow as we come to the end of this crazy beautiful journey. I know I may never take this journey again with another child and the bond between us is amazing! The bond won’t change and we will grow through this just like my first little one and I did. But that doesn’t make today any easier. Breastfeeding is an individual journey shared with generally a momma a baby and most likely a pump. It is a hard journey where you feel so alone some days and other days on top of the world. It is excruciating at times and peaceful at others. Today is both. So to all those mommas out there that may be at this point or thinking. Know it will get easier and your hormones will play on your heart and in your mind like crazy for a few weeks but it gets better. So snuggle extra hard with those little babes and hold them a little harder during this time of transition. Give yourself grace. #endofbreastfeedingjourney #breastfeedingmama #breastfeedingjourney #breastfeeding #fedisbest #rawpost #ilovemybabies #letsbereal #cryingfromabrokenheart #happyheart #keepingitreal #somewontlikethis #thatisok #myjourney ...

This will be one of the rawest “shares” I make. Today is the last day on my breastfeeding journey. To some this might seem gross or unsightly. To others this may resonate and to some you might just skip by it. My littlest is 18 months old. We decided it was time. I have had the hardest time with my breast feeding journey and had finally gotten to the best place with it for both her and I. This day in some women’s lives is a day for celebration and it is for me but also a day of deep sorrow as we come to the end of this crazy beautiful journey. I know I may never take this journey again with another child and the bond between us is amazing! The bond won’t change and we will grow through this just like my first little one and I did. But that doesn’t make today any easier. Breastfeeding is an individual journey shared with generally a momma a baby and most likely a pump. It is a hard journey where you feel so alone some days and other days on top of the world. It is excruciating at times and peaceful at others. Today is both. So to all those mommas out there that may be at this point or thinking. Know it will get easier and your hormones will play on your heart and in your mind like crazy for a few weeks but it gets better. So snuggle extra hard with those little babes and hold them a little harder during this time of transition. Give yourself grace. #endofbreastfeedingjourney #breastfeedingmama #breastfeedingjourney #breastfeeding #fedisbest #rawpost #ilovemybabies #letsbereal  #cryingfromabrokenheart #happyheart #keepingitreal #somewontlikethis #thatisok #myjourney

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Hugs!

I was never able to nurse with devyn and gave up. I can imagine the emotions! It's a beautiful thing! Hugs to you Momma! ❤🤗

Oh this got me misty eyed, all choked up. I get it. For some moms its the most necessary yet heartbreaking decision! It has to come to an end at some point, it's just so hard to know when because there's pretty much no universal right or wrong time. Finn is turning one year on Friday and I've never taken our nursing relationship for granted. This evening it occurred to me how much I look forward to our bedtime nursing session. Right now he only nurses at bedtime and in the overnight hours. For a couple reasons, next week I plan to wean him off the overnight feeds and I'm worried he'll subsequently stop his bedtime feeds. 18 months is a really good run, you went the long haul! Grieve, but be so proud, momma!!

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My favorite drug of choice. 😍 It is mighty expensive so I only splurge every now and then but it is so clean and good for your body and the planet. @mynaturalforce thank you for setting the bar so high and being so ethically delicious!!!❤️💃🏽#cleancoffee #puritycoffee #rainforestalliancecertified #rainforestalliancecoffee #organiccoffee #healthylifestyle #healthydrug #supportsustainablebusiness #supportsustainablefarming #sustainablefarming #ilovecoffee #coffeelover ...

My favorite drug of choice. 😍 It is mighty expensive so I only splurge every now and then but it is so clean and good for your body and the planet. @mynaturalforce thank you for setting the bar so high and being so ethically delicious!!!❤️💃🏽#cleancoffee #puritycoffee #rainforestalliancecertified #rainforestalliancecoffee #organiccoffee #healthylifestyle #healthydrug #supportsustainablebusiness #supportsustainablefarming #sustainablefarming #ilovecoffee #coffeelover

Want a quick and convenient dinner idea. I will admit that these items are definitely not the healthiest but when in a pinch, they are better than stopping for take out or using a frozen meal. 🙂 ...

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Yummy! We love that salad too. I use the dressing 😏🤪 good idea to swap it out!

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Here is a power house breakfast! So easy and quick to make!
#eggs
#millet #milletrecipes
#mushrooms diced
#garlic minced
#onions diced
#ramps from my back yard forage session
#broccoli cut up
#olive oil for sautéing
#eggs with milk, scrambled
#ezekielbread for toast with ghee

#deliciousfood #nutritiousfood #getinmybelly
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Here is a power house breakfast! So easy and quick to make! 
#eggs 
#millet #milletrecipes 
#mushrooms  diced
#garlic  minced
#onions  diced
#ramps from my back yard forage session
#broccoli  cut up
#olive oil for sautéing 
#eggs with milk, scrambled
#ezekielbread for toast with ghee

#deliciousfood #nutritiousfood #getinmybelly

Timeline Photos ...

Puppy love- did you know that just being around pets increases endorphins??? We have 3 four legged babes but this lady right here is my right hand grandma pants. Ayda- going on 13 years of best friendship. She knows just when to come sit by me and when to do her own thing. Love on your animal friends or find a way to hang out with some to ease stress. Throw a ball for them and it gives you both something to do to help work through tough thoughts. #animallovers #doglovers #elevateendorphins #increaseendorphins #raiseendorphins #lovemydog #mineforever #fourleggedbestfriend #fourleggedfriend #fourleggedchild #findhealthywaystoclearyourmind #healthymindset ...

Puppy love- did you know that just being around pets increases endorphins??? We have 3 four legged babes but this lady right here is my right hand grandma pants. Ayda- going on 13 years of best friendship. She knows just when to come sit by me and when to do her own thing. Love on your animal friends or find a way to hang out with some to ease stress. Throw a ball for them and it gives you both something to do to help work through tough thoughts. #animallovers #doglovers #elevateendorphins #increaseendorphins #raiseendorphins #lovemydog #mineforever #fourleggedbestfriend #fourleggedfriend #fourleggedchild #findhealthywaystoclearyourmind #healthymindset

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Awe! I miss my Ayda Tata!!!

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Afternoon snack! Garlic salsa+organic blue corn chips+protein cabbage salad=heaven!!!
#garlicbreath #cabbage #cabbagesalad #balancedsnacking #chipsnsalsa #chipsandsalsa #afternoonsnack #postlawnmowingtreat #healthyliving
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Afternoon snack! Garlic salsa+organic blue corn chips+protein cabbage salad=heaven!!!
#garlicbreath #cabbage #cabbagesalad #balancedsnacking #chipsnsalsa #chipsandsalsa #afternoonsnack  #postlawnmowingtreat #healthyliving

Great family time, good food, amazing friends, and amazing weather for our first days in the pool. We have been working our tail ends off in the yard with massive projects. We took time out to rest this weekend on Sunday and part of Memorial Day Monday. Balance is everything! #happymemorialday #thankyouforyourservice🇺🇸 #thankyouforyoursacrifice #balanceyourlife #healthylifestyle #takeabreather #familytimeisthebesttime #somefriendsarefamily #mychildrenloveunicorns #unclespoiledher #unicornmagic🦄 #unicorn #poolfloatieforthewin #happiness #healthyfoodie #mushroomhummusspinach #mushrooms ...

Great family time, good food, amazing friends, and amazing weather for our first days in the pool. We have been working our tail ends off in the yard with massive projects. We took time out to rest this weekend on Sunday and part of Memorial Day Monday. Balance is everything! #happymemorialday #thankyouforyourservice🇺🇸 #thankyouforyoursacrifice #balanceyourlife #healthylifestyle #takeabreather #familytimeisthebesttime #somefriendsarefamily #mychildrenloveunicorns #unclespoiledher #unicornmagic🦄 #unicorn #poolfloatieforthewin #happiness #healthyfoodie #mushroomhummusspinach #mushrooms

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A memorial garden for Cea?❤️

Looks like tons of fun!

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Most gentle kind little bee friend. ❤️❤️❤️❤️❤️#bee #bumblebees🐝 #savethebees #savebees #savingonebeeatatime #makingbeefriends #honeyanyone #bumblebee #happybee #sweetestbee ...

Most gentle kind little bee friend. ❤️❤️❤️❤️❤️#bee  #bumblebees🐝 #savethebees #savebees #savingonebeeatatime #makingbeefriends #honeyanyone #bumblebee #happybee #sweetestbee

A fabulous parfait for breakfast.
#greekyogurt
#mango #berrries #hemphearts #flaxseed #chiaseed #yogurtparfait #breakfastbowl
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A fabulous parfait for breakfast. 
#greekyogurt
#mango #berrries #hemphearts #flaxseed #chiaseed #yogurtparfait  #breakfastbowl

#carrots🥕 #freshgratedginger #ramps #rampseason #leeks #bellpeppers #garlic #edamame #peas #coconutaminos #saltnpepper #onion #millet #bittersjuice #bitterscleanse #blackrice #quinoa #oliveoil #tamari #mincedseaweedwrap #corn #healthydinner #meatlessmeals #delish😋 #happytummy #happyguthappylife #happyfamily👪 ...

#carrots🥕 #freshgratedginger #ramps #rampseason #leeks #bellpeppers #garlic #edamame #peas #coconutaminos #saltnpepper #onion #millet #bittersjuice #bitterscleanse #blackrice #quinoa #oliveoil #tamari #mincedseaweedwrap #corn #healthydinner #meatlessmeals #delish😋 #happytummy #happyguthappylife #happyfamily👪

3 months ago

Empowered Wellness LLC

Water-Dogs-Cute Shoes-Sunshine=Pure and Simple Happiness

What brings you happiness? Have you thought about it lately? What is the simplest form of happiness and what triggers it for you? This is ours in this household. ❤️#simplepleasures #happinessishomemade #happiness #happinessisachoice #findthelittlethings #happinessisachoice #practicepeace #peacewithinreflectsonothers #internalwellnessfirst #internalreflection #benice #behappy #playwithwater #loveyourdog #dogs #doglovers #agirlandherdog #waterbucketfun #wellness #wellnesswithin @ Saint Croix Falls, Wisconsin
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Beans and dogs!!! Love my kiddos choice in snacks and company. ❤️#dogfriendly #happykid #healthykid #focusonthegood #beans #magicalbeans #boxersofinstagram #boxerdog #boxerlove #agirlandherdog #beansbeansthemagicalfruit ...

Beans and dogs!!! Love my kiddos choice in snacks and company. ❤️#dogfriendly #happykid #healthykid #focusonthegood #beans #magicalbeans #boxersofinstagram #boxerdog #boxerlove #agirlandherdog #beansbeansthemagicalfruit

3 months ago

Empowered Wellness LLC

Don’t let mom get ahold of fake food coloring. 😂😂😂😂😂😂. I turned us all pink. I had better stick to the all natural dyes.😂😂😂❤️#pinkaliciousparty #wearepink #growingculturedkids #growinghealthyhumans #happiness #daddiesshavingcream #weallsmelllikedad #lovingthistime #happykids #beingactive #givingexperiencesnottoys @ Saint Croix Falls, Wisconsin ...

Mango chicken with kale, purple cabbage, cauliflower, carrots, and garlic. Served over Indian basmati rice. #deliciousandnutritious #healthyfoodchoices #curryfordays #nomnom #yummyinmytummy #getinmybelly ...

Mango chicken with kale, purple cabbage, cauliflower, carrots, and garlic. Served over Indian basmati rice. #deliciousandnutritious #healthyfoodchoices #curryfordays #nomnom #yummyinmytummy #getinmybelly

Taking my supplements! 🙂 Have you taken yours????
#followtheleader #iwontsteeryouwrong #followadietitian #notyouraveragedietitian #igotyourback #dailyimmunebooster #iwillhelpyourbodybehappy #bodylove #internalhealth
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Is that something you make?

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I get asked A LOT about my family’s healthcare refining during times of sickness. This is just ONE of the pieces of my approach to our care. Supplements. Normally I am a huge promoter of food first but when you are down or starting to feel sick you may need to take supplements to help your system out while you are mounting other defenses. I am all for getting sick, it builds amazing immune systems and sometimes sickness happens, exactly when it should in our lives (even if it seems like the worst time). On the left are the kids options, middle is an echinacea that we all actually take, and the right are the adult products. Have questions asks way! 🙂 #healthyimmunesystem #immunesupport #immunesystem #healthybody #vitaminc #vitamind #ginger #beets #elderberry #immunesystemisamultiplestepapproach #onesteptowardshealth #onesteptowardshealth #healthbyadietitian #dietitianhelpsyou #wellnessforhealth #healthandwellness ...

I get asked A LOT about my family’s healthcare refining during times of sickness. This is just ONE of the pieces of my approach to our care. Supplements. Normally I am a huge promoter of food first but when you are down or starting to feel sick you may need to take supplements to help your system out while you are mounting other defenses. I am all for getting sick, it builds amazing immune systems and sometimes sickness happens, exactly when it should in our lives (even if it seems like the worst time). On the left are the kids options, middle is an echinacea that we all actually take, and the right are the adult products. Have questions asks way! :) #healthyimmunesystem #immunesupport #immunesystem #healthybody #vitaminc #vitamind #ginger #beets #elderberry #immunesystemisamultiplestepapproach #onesteptowardshealth #onesteptowardshealth #healthbyadietitian #dietitianhelpsyou #wellnessforhealth #healthandwellness

The other day on my personal page I challenged people to take this time to make one healthy lifestyle change. I thought I should bring it here as well.

So to get you started I will share mine.

I am going to start working on shedding toxic relationships out of my life. By toxic, I don’t mean in a physical or psychological manner. I actually mean, those relationships that take and take of my energy but don’t or maybe just rarely give back that energy. I have a habit of hanging onto friends, family, acquaintances that suck my energy and will take as much of my time love and attention as I am willing to give (which admittedly may be too much at times- this is a whole other area I will add in later to this goal 🙂). So I have written down my goal and my steps to take to help progress on my journey in the healthiest way possible. So far I am staying on the right path, although, it seems tough at times. I am getting better every day.

So, unfortunately, if you hear from me less, it may not just be me social distancing. 🤷🏽‍♀️
This does not mean I love you any less, it just means I am taking steps to make me healthier.
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Let me help you get prepared for any kind of sickness or health! 🙂 ...

5 months ago

Empowered Wellness LLC

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Hello lady! 🤗

Hi

Nice lips

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Everything fits in moderation. 🙂
Homemade garlic naan bread pizza with a spring mix side salad made with purple plums, yellow comets, pistachios, purple cabbage, and dressed with a pear cranberry vinaigrette dressing. ❤️
Served with sautéed broccoli with manchego cheese and garlic salt n pepper and chicken bone broth with a small splot of ghee. #homemadepizza #homemadefood #sidesalad #manchegocheese #roastedgarliclover #moderationnotdeprivation #moderation #happybelly #happyfullsunday #fullbelly #fundinner #kidtestedmotherapproved #rdapproved #dietitianeats #sundaydinner
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Everything fits in moderation. :)
Homemade garlic naan bread pizza with a spring mix side salad made with purple plums, yellow comets, pistachios, purple cabbage, and dressed with a pear cranberry vinaigrette dressing. ❤️
Served with sautéed broccoli with manchego cheese and garlic salt n pepper and chicken bone broth with a small splot of ghee. #homemadepizza #homemadefood #sidesalad #manchegocheese #roastedgarliclover #moderationnotdeprivation #moderation #happybelly #happyfullsunday #fullbelly #fundinner #kidtestedmotherapproved #rdapproved #dietitianeats #sundaydinner

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Made with only the finest Burnett Dairy cheese?!?

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90 second seven grains!!!! It was amazing!! Lentils grains and literally took only a few minutes. Kid tested RD mommy approved. For those super crazy days when you are running low on time and food prep this was killer for grains and proteins with lots of fiber. ❤️❤️❤️🤩 ...

Do you know how hard it is to lose weight? Do you understand that it takes a long time to do it the right way and to make it long lasting?

One of the hardest things for my weight loss clients, any clients, to focus on is that true change takes time and dedication. There will be days you don’t want to do the work, days you want to turn off the path and walk back down the mountain, days you don’t like me anymore. BUT..... these are the times you need me the most and the days when your journey will be the hardest.

These days are hard but the best part about them is that they are leading you to the next big change.

Right now you may be in this journey with me, yourself, or another medical provider. Don’t stop. Keep pushing. Know that this is hard but it gets better.
There is always pain of some sort during growth and change. Embrace it for what it is and push on. Rest if you must but don’t you let your weary legs stop completely. Reach out! We got you and can carry you. Just be honest with yourself. You do not want to end your journey.
#yougotthis #youcandothis #helpisacallaway #dietitiansarekey #slowandsteadywinstherace #changetakestime #changeispainandgain #weightlossjourney #weightlosstransformation #hardtimesleadtohappyendings #workit #yougotthis #lifeisnoteasy #butchangegetsbetter #grasscanbegreener
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Do you know how hard it is to lose weight? Do you understand that it takes a long time to do it the right way and to make it long lasting?  

One of the hardest things for my weight loss clients, any clients, to focus on is that true change takes time and dedication. There will be days you don’t want to do the work, days you want to turn off the path and walk back down the mountain, days you don’t like me anymore. BUT..... these are the times you need me the most and the days when your journey will be the hardest.

These days are hard but the best part about them is that they are leading you to the next big change. 

Right now you may be in this journey  with me, yourself, or another medical provider. Don’t stop. Keep pushing. Know that this is hard but it gets better. 
There is always pain of some sort during growth and change. Embrace it for what it is and push on. Rest if you must but don’t you let your weary legs stop completely. Reach out! We got you and can carry you. Just be honest with yourself. You do not want to end your journey. 
#yougotthis #youcandothis #helpisacallaway #dietitiansarekey #slowandsteadywinstherace #changetakestime #changeispainandgain #weightlossjourney #weightlosstransformation #hardtimesleadtohappyendings #workit #yougotthis #lifeisnoteasy #butchangegetsbetter #grasscanbegreener

Chocolate hummus and graham crackers is a WAY healthier option than frosting and graham crackers. We eat it up like candy in this house. #healthysnacktip #snacktip #healthyalternatives #healthyfoodideas #healthysnacking #healthysnackingideas #healthysnacksforkids #sportsnutrition #weightlossfood ...

Chocolate hummus and graham crackers is a WAY healthier option than frosting and graham crackers. We eat it up like candy in this house. #healthysnacktip #snacktip #healthyalternatives #healthyfoodideas #healthysnacking #healthysnackingideas #healthysnacksforkids  #sportsnutrition #weightlossfoodImage attachment

6 months ago

Empowered Wellness LLC

These tiny humans and sexy man are mine all mine! They fill my life with energy, zest, crazy, happiness, crabbiness, insane sleep deprivation, but most of all they literally fill my life with every ounce of meaning. I love these three humans more than anything/one/being in this entire universe.
To the man I chose to be mine, I choose you yesterday, today, and every tomorrow for the rest of my breathes on this planet.

Ruth 1:16-17: But Ruth replied, “Don't urge me to leave you or to turn back from you. Where you go I will go, and where you stay I will stay. Your people will be my people and your God my God.”
#valentines2020 #myvalentines #happyhearts #happyheartsday #healthylove #healthyfamily #mylovies #myloves #myfamilymylife #myheart #myhusband #mykids #mylifeandheartarefull @ Saint Croix Falls, Wisconsin
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Super cheesy but that is my jam man! Lol.
Check me out at www.epwellness.net

I even offer FREE 15 meet n greet sessions just to make sure you like me. 🤩🎉💃🏽😳

So sign up with me today! We do all of our sessions through telehealth so you never even have to leave your house.
#free #nutritionistservices #telehealthservices #dietitianservices #weightlosshelp #weightlossservices #nutritionhelp #kidsnutrition #sportsnutrition #sportsnutritionist #healthylifestyleguruatyourservice
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Today I started the beach body transform 20 program (I am not a coach or affiliate- I just have two tiny little humans with busy schedules and naps and no way to make it to a gym that offers daycare when I am able to get there. So my living room will work until I can get outside with the duallie to run) I had a baby 1 year and 3 weeks ago. I had the goal of making it to 1 year breastfeeding. Little did I know that the goal I made for my baby and I would also be the goal that would hinder my physical fitness goals. I have always been an athlete and after having babies, can’t wait to get back into my fitness. However, I have a problem (that to some would be a huge blessing), I have hyperlactation. Meaning I produce enough milk to feed not only my baby but also 1-2 other babies as well. This causes me to be incredibly sensitive to mastitis (painful and dangerous breast infection from blocked milk ducts) and it causes me to experience a lot of pain and over fullness of my breasts. It also causes me to be unable to work out as confining garments cause my ducts to become blocked. Yoga has been my only outlet. Also, my baby decided to be the worst sleeper and night time nurser, gifting me maybe 3-4 hours of broken sleep a night. So we started weening this week and I am FINALLY able to work out with restrictive tops and able to bounce enough to run, jump, bike, walk fast, so push ups- you name it! I am also sleeping again!!!! So now that my body is ready and I am able to sleep and get enough rest to be physically active, I am going for it full throttle!!! I am feeling so excited, very out of shape, extremely determined, and elated to be able to get back to one of passions that is also my gift to myself, my health, my time to breathe and contemplate and release, and my time to just be me.
So all you mommies out there that just started your journeys, sometimes, it takes a long time to get back to your fitness goals. Good thing you get those beautiful little humans to help pass the moments until you regain some form of what you used to do athletically. This is a season, it seems like it will never end but don’t wish it away. You get this season once in your life and you can regain your athletic goals in a different season. Enjoy and know that your time will come and some moms don’t have these issues and can get back into their journeys much sooner. This just happened to be my journey. 🙂
Also- SUPER proud of myself for making it a full year + breastfeeding g my baby. 👍🏼👍🏼👍🏼👍🏼🤩🤩🤩💃🏽🎉
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Today I started the beach body transform 20 program (I am not a coach or affiliate- I just have two tiny little humans with busy schedules and naps and no way to make it to a gym that offers daycare when I am able to get there. So my living room will work until I can get outside with the duallie to run) I had a baby 1 year and 3 weeks ago. I had the goal of making it to 1 year breastfeeding. Little did I know that the goal I made for my baby and I would also be the goal that would hinder my physical fitness goals. I have always been an athlete and after having babies, can’t wait to get back into my fitness. However, I have a problem (that to some would be a huge blessing), I have hyperlactation. Meaning I produce enough milk to feed not only my baby but also 1-2 other babies as well. This causes me to be incredibly sensitive to mastitis (painful and dangerous breast infection from blocked milk ducts) and it causes me to experience a lot of pain and over fullness of my breasts. It also causes me to be unable to work out as confining garments cause my ducts to become blocked. Yoga has been my only outlet. Also, my baby decided to be the worst sleeper and night time nurser, gifting me maybe 3-4 hours of broken sleep a night. So we started weening this week and I am FINALLY able to work out with restrictive tops and able to bounce enough to run, jump, bike, walk fast, so push ups- you name it! I am also sleeping again!!!! So now that my body is ready and I am able to sleep and get enough rest to be physically active, I am going for it full throttle!!! I am feeling so excited, very out of shape, extremely determined, and elated to be able to get back to one of passions that is also my gift to myself, my health, my time to breathe and contemplate and release, and my time to just be me. 
So all you mommies out there that just started your journeys, sometimes, it takes a long time to get back to your fitness goals. Good thing you get those beautiful little humans to help pass the moments until you regain some form of what you used to do athletically. This is a season, it seems like it will never end but don’t wish it away. You get this season once in your life and you can regain your athletic goals in a different season. Enjoy and know that your time will come and some moms don’t have these issues and can get back into their journeys much sooner. This just happened to be my journey. :)
Also- SUPER proud of myself for making it a full year + breastfeeding g my baby. 👍🏼👍🏼👍🏼👍🏼🤩🤩🤩💃🏽🎉

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I'm loving this program, but it is intense.

This is AWESOME! I love this so much! Thank you for sharing this piece of your journey! Motherhood takes so many beautiful forms! Way to ROCK your breastfeeding goals and honor what you need as a person! Balance, balance, balance! ❤️

Way to go Mama!

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Homemade cream of chicken wild rice soup. Delish!!!
Recipe:
DM me and I will send it on over. Easy and so yummy!!❤️❤️❤️
Lots of garlic, organic chicken bone broth, a tad fresh ginger, and all the goodness for cold midwestern weather coming up tomorrow. Too bad my toddler and baby love to swipe small bowls of just the broth, leaving the soup looking less like soup and more like stew.😂😂😂
...

Homemade cream of chicken wild rice soup. Delish!!!
Recipe:
DM me and I will send it on over. Easy and so yummy!!❤️❤️❤️
Lots of garlic, organic chicken bone broth, a tad fresh ginger, and all the goodness for cold midwestern weather coming up tomorrow. Too bad my toddler and baby love to swipe small bowls of just the broth, leaving the soup looking less like soup and more like stew.😂😂😂

Missing that Mexican sunshine today BUT..... we are not missing the flavor!
Made this for our snack and found this awesome tequila cider. Ummm....What? Tequila and cider? Yes and it is pretty darn delish! My hubby will be so happy when he gets home from his long first day back to see this fiesta of flavor and memories.
Salsa is Cowboy caviar.
Ingredients:
1/4 diced purple onion
1 avocado
12 Oz black beans
12 Oz black eyed peas
10 Oz Shoe peg corn
2/3 cup chopped cilantro
1 fresh squeezed lime
2 tomato diced
1/4 cup olive oil
1/2 cup red wine or apple cider vinegar
1 Tsp cumin (add more as you see fit)
Salt n pepper for taste
Garlic salt 1 tsp or fresh minced garlic 1 clove
1/2 minced jalapeño
Eat with @latejulyorganic lime chips.
AND tonight we will be consuming this with @wyderscider with reposado
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Missing that Mexican sunshine today BUT..... we are not missing the flavor! 
Made this for our snack and found this awesome tequila cider. Ummm....What? Tequila and cider? Yes and it is pretty darn delish! My hubby will be so happy when he gets home from his long first day back to see this fiesta of flavor and memories. 
Salsa is Cowboy caviar.
Ingredients:
1/4 diced purple onion
1 avocado 
12 Oz black beans
12 Oz black eyed peas
10 Oz Shoe peg corn
2/3 cup chopped cilantro
1 fresh squeezed lime
2 tomato diced
1/4 cup olive oil
1/2 cup red wine or apple cider vinegar
1 Tsp cumin (add more as you see fit)
Salt n pepper for taste
Garlic salt 1 tsp or fresh minced garlic 1 clove
1/2 minced jalapeño
Eat with @latejulyorganic lime chips.
AND tonight we will be consuming this with @wyderscider with reposado

Missing that Mexican sunshine today BUT..... we are not missing the flavor!
Made this for our snack and found this awesome tequila cider. Ummm....What? Tequila and cider? Yes and it is pretty darn delish! My hubby will be so happy when he gets home from his long first day back to see this fiesta of flavor and memories.
Salsa is Cowboy caviar.
Ingredients:
1/4 diced purple onion
1 avocado
12 Oz black beans
12 Oz black eyed peas
10 Oz Shoe peg corn
2/3 cup chopped cilantro
1 fresh squeezed lime
2 tomato diced
1/4 cup olive oil
1/2 cup red wine or apple cider vinegar
1 Tsp cumin (add more as you see fit)
Salt n pepper for taste
Garlic salt 1 tsp or fresh minced garlic 1 clove
1/2 minced jalapeño
Eat with @latejulyorganic lime chips.
AND tonight we will be consuming this with @wyderscider with reposado
#channelingvacationvibes #vacationsunshine #texascaviar #tequila #limechips ##mexicanfood #mexicanvibes #salsaandchips #salsaandbeer #healthylifestyle #healthysnacks #registereddietitianapproved
...

Missing that Mexican sunshine today BUT..... we are not missing the flavor! 
Made this for our snack and found this awesome tequila cider. Ummm....What? Tequila and cider? Yes and it is pretty darn delish! My hubby will be so happy when he gets home from his long first day back to see this fiesta of flavor and memories. 
Salsa is Cowboy caviar.
Ingredients:
1/4 diced purple onion
1 avocado 
12 Oz black beans
12 Oz black eyed peas
10 Oz Shoe peg corn
2/3 cup chopped cilantro
1 fresh squeezed lime
2 tomato diced
1/4 cup olive oil
1/2 cup red wine or apple cider vinegar
1 Tsp cumin (add more as you see fit)
Salt n pepper for taste
Garlic salt 1 tsp or fresh minced garlic 1 clove
1/2 minced jalapeño
Eat with @latejulyorganic lime chips.
AND tonight we will be consuming this with @wyderscider with reposado 
#channelingvacationvibes #vacationsunshine #texascaviar #tequila #limechips ##mexicanfood #mexicanvibes #salsaandchips #salsaandbeer #healthylifestyle #healthysnacks #registereddietitianapproved

6 months ago

Empowered Wellness LLC

Self care is part of wellness and a healthy lifestyle but it doesn’t end with self care. If you have a family you also need to work on family care. This is a new concept for most people but........ the truth is kids and parents or just spouses need time away from routine, schedule, the mundane, or the insane. We as a family work best when this includes not having to clean, make meals, attend work/school, make our own beds, plan our own meals, and throw routine out the window for an extended period of time. Make time for yourself but also for your family. It is the BEST investment you can make in your mental and sometimes physical health. ❤️
#selfcare #familytime #wholepicture #circularcare #healthylifestyle #healthyideas #wholistichealth #bigpicture #familyfirst #selflovematters #happyfamily #happyhearts #nutritionistapproved @ Mazatlán, Sinaloa
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Self care is part of wellness and a healthy lifestyle but it doesn’t end with self care. If you have a family you also need to work on family care. This is a new concept for most people but........ the truth is kids and parents or just spouses need time away from routine, schedule, the mundane, or the insane. We as a family work best when this includes not having to clean, make meals, attend work/school, make our own beds, plan our own meals, and throw routine out the window for an extended period of time. Make time for yourself but also for your family. It is the BEST investment you can make in your mental and sometimes physical health. ❤️
#selfcare #familytime #wholepicture #circularcare #healthylifestyle #healthyideas #wholistichealth #bigpicture #familyfirst #selflovematters #happyfamily #happyhearts #nutritionistapproved  @ Mazatlán, SinaloaImage attachment

Putting your kids to bed at home is not nearly as relaxing as putting them to bed when at Hotel Playa Mazatlan.

Relaxing views and beautiful ambiance. Vacations can be stressful with kiddos but if you plan right everyday you get a little bit of kid free time at the end of the day to read, play cards, and listen to the ocean.
...

Putting your kids to bed at home is not nearly as relaxing as putting them to bed when at Hotel Playa Mazatlan. 

Relaxing views and beautiful ambiance. Vacations can be stressful with kiddos but if you plan right everyday you get a little bit of kid free time at the end of the day to read, play cards, and listen to the ocean.

Taking some MUCH needed time with my little family to reconnect and relax. See you in a few Insta-clients- and the rest of the world.❤️ ...

Taking some MUCH needed time with my little family to reconnect and relax. See you in a few Insta-clients- and the rest of the world.❤️

7 months ago

Empowered Wellness LLC

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For those of you not in the Midwest you are most likely not experiencing the “snow storm” we are. So I thought I would share the absolute beauty of this with you. Here is a thought I had today as I was running around running errands with my kiddos..... “ Some people see winter storms as fearful and scary but what they should really see it as is a god given moment to slow down and reflect. There is almost no noise (except if there is wind) when it snows like this. The world is swirling around you but it is almost silent. An absolute perfect time for reflection.” So stop and breathe and reflect. ❤️❤️❤️ ...

For those of you not in the Midwest you are most likely not experiencing the “snow storm” we are. So I thought I would share the absolute beauty of this with you. Here is a thought I had today as I was running around running errands with my kiddos..... “ Some people see winter storms as fearful and scary but what they should really see it as is a god given moment to slow down and reflect. There is almost no noise (except if there is wind) when it snows like this. The world is swirling around you but it is almost silent. An absolute perfect time for reflection.” So stop and breathe and reflect. ❤️❤️❤️

I can’t take credit in making this as my amazing husband makes these for breakfast for us a few times a week. They are egg, ham, cheese, spinach, salsa, avocado breakfast burritos and they are delish and nutritious! I can take credit in eating it though. 😂
#breakfast #breakfastideas #healthyfoodrecipes #healthylifestyle #healthcoach #nutritioncoach #nutritionisteats #nutritionistapproved #rdapproved #dietitianeats
...

I can’t take credit in making this as my amazing husband makes these for breakfast for us a few times a week. They are egg, ham, cheese, spinach, salsa, avocado breakfast burritos and they are delish and nutritious! I can take credit in eating it though. 😂
#breakfast #breakfastideas #healthyfoodrecipes #healthylifestyle #healthcoach #nutritioncoach #nutritionisteats #nutritionistapproved #rdapproved #dietitianeats

What a beautiful and ultra delicious and nutritious salad my daughters and I made for lunch today!

Ingredients (without serving sizes because...we mindfully eat in this house. Eat slow and chew thoroughly and only until just barely full):
1. organic spring mix
2. 1/8 cup diced orange bell pepper
3. 1/8 cup diced red pepper
4. Fresh mild salsa
5. Homemade purple onion and purple cabbage street taco slaw
6. Sprinkle of pepita seeds
7. Small dash of ranch
Side of cuties for my cuties.

Enjoy!!
#healthysalad #foodstagram #whatanutritionisteats #dietitianeats #whatieat #whatmykidseat #deliciousandnutritious #icanhelpyoueatlikethistoo
...

What a beautiful and ultra delicious and nutritious salad my daughters and I made for lunch today! 

Ingredients (without serving sizes because...we mindfully eat in this house. Eat slow and chew thoroughly and only until just barely full):
1. organic spring mix
2.  1/8 cup diced orange bell pepper
3. 1/8 cup diced red pepper
4. Fresh mild salsa
5. Homemade purple onion and purple cabbage street taco slaw
6. Sprinkle of pepita seeds
7. Small dash of ranch
Side of cuties for my cuties. 

Enjoy!!
#healthysalad #foodstagram #whatanutritionisteats #dietitianeats #whatieat #whatmykidseat #deliciousandnutritious #icanhelpyoueatlikethistoo

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Holy moly, I thought this was a flower bouquet at first glance. 😮

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From the mouths of babes- check out our very unprofessional and casual video reminder of checking out. 🙂
#disconnecttoreconnect #healthyhabitsstartwithonestep #healthylifestylegoals #bedhead #kidsofinstagram #emf #healthylifestyletips #dailyreminder #selfcaretips #registereddietitianapproved #ragamuffins #rdapproved #crazykids #nutritionistapproved
...

SUPER simple dinner but so healthy and delish!!
1. Chicken sautéed in chicken bone broth-minced garlic-1/4 diced yellow onion- olive oil- and 3 button mushrooms. Sprinkled with salt n cracked pepper and a pinch of cayenne.
2. Chopped up Brussels with minced garlic- a dash of lime juice- salt n cracked pepper.
3. Organic corn with some grassfed organic butter and a pinch of pepper.
#delitiousandnutritious #nutritionist #easymeals #easyeating #simplemeals #familyapprovedmeals #happytummy #healthyplate #absolutelydelicious
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SUPER simple dinner but so healthy and delish!! 
1. Chicken sautéed in chicken bone broth-minced garlic-1/4 diced yellow onion- olive oil- and 3 button mushrooms. Sprinkled with salt n cracked pepper and a pinch of cayenne.
2. Chopped up Brussels with minced garlic- a dash of lime juice- salt n cracked pepper.
3. Organic corn with some grassfed organic butter and a pinch of pepper.
#delitiousandnutritious #nutritionist #easymeals #easyeating #simplemeals #familyapprovedmeals #happytummy #healthyplate #absolutelydelicious

This child right here!!! She keeps me on my toes! We are sitting at Walmart pick up and she is going through the center cup holders looking for change- at 3.5. I tell her she can keep all the change except the $.25 as I need that for my Aldi cart. She says to me
“ momma, I definitely need to keep some of this change and put it in my piggy bank. How else am I supposed to make money. I am just a kid!”
😂😂😂😭😭😭

She is correct. Lol. So we discussed her abilities to make her own money in the form of chores around the house. She thinks it is a great business venture! Lordy she is an entrepreneur’s daughter. #thethingskidssay #childentrepreneur #healthychildren #discussionswithkids #teachingthevalueofmoneyandworkyoung #nevertooyoungtolearn #thisgirlkillsme #lovemykids
...

This child right here!!! She keeps me on my toes! We are sitting at Walmart pick up and she is going through the center cup holders looking for change- at 3.5. I tell her she can keep all the change except the $.25 as I need that for my Aldi cart. She says to me
“ momma, I definitely need to keep some of this change and put it in my piggy bank. How else am I supposed to make money. I am just a kid!”
😂😂😂😭😭😭

She is correct. Lol. So we discussed her abilities to make her own money in the form of chores around the house. She thinks it is a great business venture! Lordy she is an entrepreneur’s daughter. #thethingskidssay #childentrepreneur #healthychildren #discussionswithkids #teachingthevalueofmoneyandworkyoung #nevertooyoungtolearn #thisgirlkillsme #lovemykids

Head over to www.epwellness.net to check out my services.

Do you need to lose some weight? Do you want to stop dieting? Do you have gut health issues and need direction for management? Do you have a picky eater? Are you an athlete struggling to bring your game to the next level? Are you a parent struggling to get meals on your table every week? Let me help you move forward. #healthyliving #dietitianservices #nutritionistservices #nutritionist #dietitians #weightlossupport #mealplanning #mealprep #foodallergies #foodintolerance #pickyeaters #athletenutritionsupport #athletenutrition #nutritioncoach #nutritionist
...

Head over to www.epwellness.net to check out my services.

Do you need to lose some weight? Do you want to stop dieting? Do you have gut health issues and need direction for management? Do you have a picky eater? Are you an athlete struggling to bring your game to the next level? Are you a parent struggling to get meals on your table every week? Let me help you move forward. #healthyliving #dietitianservices #nutritionistservices #nutritionist #dietitians #weightlossupport #mealplanning #mealprep #foodallergies #foodintolerance #pickyeaters #athletenutritionsupport #athletenutrition #nutritioncoach #nutritionist

On this cold midwest evening we are eating a hearty dinner of homemade beef barley dinner but..... I am hiding antelope meat ( from a family farm in Montana) in with a small amount of grass fed organic beef. I also threw in hemp hearts, purple and white garlic and mushrooms. Nothing beats a healthy hearty winter bowl of soup on a cold night in the Midwest. #soup #antelopemeat #organicgrassfedbeef #beefbarleysoup #soupforwarmth #healingwithbonebroth #familyfriendlymeals #healthyfood #healthylifestyle #weeatmeat #butnotallthetime #youcanmakethismealtoo ...

Some of my all time favorite fruits are back in stock in the Midwest! Rambutan love and adoration right here!!! Gotta try out these amazing little balls of goodness!!!❤️❤️#healthyfruit #rambutan #ilovefruit #happytummy #happyhealthyfamily #expandyourfoodpalate #loveexoticfruit #lovethesehairybeasts #healthylifestyle #healthyfoodchoices #rdapproved ...

Some of my all time favorite fruits are back in stock in the Midwest! Rambutan love and adoration right here!!! Gotta try out these amazing little balls of goodness!!!❤️❤️#healthyfruit #rambutan #ilovefruit #happytummy #happyhealthyfamily #expandyourfoodpalate #loveexoticfruit #lovethesehairybeasts #healthylifestyle #healthyfoodchoices #rdapproved

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They look like more of a toy that a cat would play with, not a fruit to eat...haha

😍

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Just want to keep it real and show that I am also VERY human. 😂

So today as I was working on some new material for my mommy and baby program and talking about post partum workouts with nutrition for a nursing mommy (I was finally ok’d to start working out this morning after a lung mishap occurred). You guys!!! This kind of stuff happens in my life more often than I wish. Charlotte is helping me with the work out, then gets distracted playing with the dogs, per the usual. I could hear her getting upset with Ayda for taking her granola in the background but didn’t realize the scope of the issue, obviously. So she comes up to me and tells me the dog bit her finger😱. I, in the middle of my work out and breaking from my script, say the first thing that comes to my mind (don’t stress out momma just kiss it and eye ball it up and then decide on the treatment plan and severity of ass whooping the dog is going to get) “does it need a kiss?”
Child proceeds to let me kiss it as I literally start vomiting in my mouth. It tastes and smells of my dogs anal gland secretions (she is an old lady, she has some issues.😂)😱🤢🤢🤮🤮🤮. I immediately have to pause the video to have her wash her hands and yes, I literally washed my lips and mouth out with soap and brushed my teeth and considered bleaching myself.

😱😱😱😱🤮🤮✅🤢

Clip of the actual footage for your viewing pleasure today. I can’t even make this crap up and this is not even the worst thing that occurred in my mommy life this week. 🤦🏽‍♀️🤷🏽‍♀️😭😭😂❤️
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My ❤️! My forever home. My reason. My passion. My family.
#blessed #ilovemyfamily #holidaysareabouttimenotmoney #makememoriesthatlast #starttraditions #dontfocusonfood #dontfocusontgescale #healthylifestyles #makeroomfortheholidays #bekindtoyourself
...

My ❤️! My forever home. My reason. My passion. My family.
#blessed #ilovemyfamily #holidaysareabouttimenotmoney #makememoriesthatlast #starttraditions #dontfocusonfood #dontfocusontgescale #healthylifestyles #makeroomfortheholidays #bekindtoyourself

What a beautiful holiday dinner!! #thankful #blessed #turkeyday2019
#turkeytummies #holidaymeal #fromscratch #100%homemade #greenbeancasseroletodiefor #turkey #mapleseasaltgarlicwhiskeybrine #isyourmouthwateringyet #bakedapples #family #healthylifestyle #healthyfood #happyturkey @ferndalemarket thank you for being so wonderful to your birds! ❤️
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What a beautiful holiday dinner!!  #thankful #blessed #turkeyday2019 
#turkeytummies #holidaymeal #fromscratch #100%homemade #greenbeancasseroletodiefor #turkey #mapleseasaltgarlicwhiskeybrine #isyourmouthwateringyet #bakedapples #family #healthylifestyle #healthyfood #happyturkey @ferndalemarket thank you for being so wonderful to your birds! ❤️

Lentil vegan soup with heirloom carrots, chives, garlic, and potatoes. 🙂 yummy in my tummy!!
#soup #vegan #vegansoup #lentilsfordays #lentils #healthylifestyle #healthcoachlife #rdapproved #nutritionist #dietitian
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Lentil vegan soup with heirloom carrots, chives, garlic, and potatoes. :) yummy in my tummy!!
#soup #vegan #vegansoup #lentilsfordays #lentils #healthylifestyle #healthcoachlife  #rdapproved #nutritionist #dietitian

Hey Everyone,
I am working on my 2020 objectives. How many of you would like to receive a monthly newsletter about health, nutrition, current health news, and recipes? If so, how much would you be comfortable paying for it? It would be a year subscription and you would receive it via e-mail every month.
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Tea!!! Tea for two and two for teas. Time for you and time for me. 🙂

We have been so sick in this household. No matter the holistic remedies I throw at my family we just have not been able to overcome these viruses. Finally broke down and brought the babes to the doctor. They determined that it is viral and to keep doing what I am doing. This includes changing up the tea we have been drinking and increasing the amount to help those nasty mucus bugs release their hold in our chests. We have a multitude of tea brands, flavors, and types in this household. This is my toddler and hubbies favorite flavor and brand at the moment. What is yours? #tea #healingtherapy #healingtherapies #honey #tea+honey=restfulness #happytummy #healthylungs #happykids #happyhubby #happymommy #happybaby #healthylifestylechoices #holisiticalternatives #holisiticapproaches
...

Tea!!! Tea for two and two for teas. Time for you and time for me. 🙂

We have been so sick in this household. No matter the holistic remedies I throw at my family we just have not been able to overcome these viruses. Finally broke down and brought the babes to the doctor.  They determined that it is viral and to keep doing what I am doing. This includes changing up the tea we have been drinking and increasing the amount to help those nasty mucus bugs release their hold in our chests. We have a multitude of tea brands, flavors, and types in this household. This is my toddler and hubbies favorite flavor and brand at the moment. What is yours? #tea #healingtherapy #healingtherapies #honey #tea+honey=restfulness #happytummy #healthylungs #happykids #happyhubby #happymommy #happybaby #healthylifestylechoices #holisiticalternatives #holisiticapproaches

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I'm loving Tazo's Wild Sweet Orange tea right now. (It was also very good cold in the summer.) It seems like the viruses have hit people really hard this fall, including our family. Hope you're all well soon! 🙂

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Round 2 of elderberry syrup making- much more thorough and not as many kiddos in the back ground. See my comment below with recipe.
Elderberry is what you should be taking instead of airborne or emergen-C. Please please, if you don’t want to make it but it and use it in place of these products. Science backs this amazing remedy chalked full to the brim of vitamin C and other antioxidants. 🙂
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Homemade wild rice in chicken bone Broth with garlic cloves and bourbon. This is going in a chicken bean and caramel iced Brussels sprouts casserole for tonight’s dinner. November marks the beginning of hearty winter veggie casseroles and stews in this household. #nomnom #getinmybelly #healthygrains #wildrice #grainsfordays #healthyvibes #casseroleideas #dinnerideas #happytummy #healthytummy #happyfamily #familymeals #letmehelpyoueathealthy ...

Homemade wild rice in chicken bone Broth with garlic cloves and bourbon. This is going in a chicken bean and caramel iced Brussels sprouts casserole for tonight’s dinner. November marks the beginning of hearty winter veggie casseroles and stews in this household. #nomnom #getinmybelly #healthygrains #wildrice #grainsfordays #healthyvibes #casseroleideas #dinnerideas #happytummy #healthytummy #happyfamily #familymeals #letmehelpyoueathealthy

Organic non gmo black soybean noodles with broccoli garlic chicken and avocado creama sauce for dinner. So delicious and nutritious!!!
#pastafordinner #healthypasta #soybeanpasta #avocadocreamsauce #avocado #healthylifestyle
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Organic non gmo black soybean noodles with broccoli garlic chicken and avocado creama sauce for dinner. So delicious and nutritious!!! 
#pastafordinner #healthypasta #soybeanpasta #avocadocreamsauce #avocado #healthylifestyle

10 months ago

Empowered Wellness LLC

Easy peasy meal! Rutabaga, yellow potato, yellow onion, garlic, ginger, peas, vegetable broth, sliced and diced roasted turkey. Hiding foods my family dislikes one successful meal at a time.😂
This meal is super rich in vitamin C which helps us absorb the iron from the turkey. The peas are a family favorite and kind of hide the rutabaga. B6 and fiber are abounded and the organic gold potatoes hide my ginger and shallot. I purée it all and make a vegetable base broth gravy to pour over my “potatoes” for my family to enjoy and heal with. Fighting cold and flu season the best way I know how. #healthydinnerideas #healthymeals #healthylifestyle #healingwithfoods #helpingimmunesystem #buildinghealthybodies
...

Easy peasy meal! Rutabaga, yellow potato, yellow onion, garlic, ginger, peas, vegetable broth, sliced and diced roasted turkey. Hiding foods my family dislikes one successful meal at a time.😂 
This meal is super rich in vitamin C which helps us absorb the iron from the turkey. The peas are a family favorite and kind of hide the rutabaga. B6 and fiber are abounded and the organic gold potatoes hide my ginger and shallot. I purée it all and make a vegetable base broth gravy to pour over my “potatoes” for my family to enjoy and heal with. Fighting cold and flu season the best way I know how. #healthydinnerideas #healthymeals #healthylifestyle #healingwithfoods #helpingimmunesystem #buildinghealthybodies

10 months ago

Empowered Wellness LLC

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Whey or plant ...

Thanks

What do you think about protein powder?

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10 months ago

Empowered Wellness LLC

Homemade whole grain enchiladas with some heat!!! We are fighting sinus yuck in this household. What better way to cleanse out the ol factory than with tons of garlic, ginger, fermented cabbage and apple cider soaked black beans with cumin and cayenne.

PM for recipe! 🙂 You DO NOT want to miss this one. #enchiladas #healthyrecipes #beans #brownrice #nomnom #healingwithfoods #garlichealthbenefits #gingerforthewin #runnynosegoaway #runnynose
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Homemade whole grain enchiladas with some heat!!! We are fighting sinus yuck in this household. What better way to cleanse out the ol factory than with tons of garlic, ginger, fermented cabbage and apple cider soaked black beans with cumin and cayenne. 

PM for recipe! :) You DO NOT want to miss this one. #enchiladas #healthyrecipes #beans #brownrice #nomnom #healingwithfoods #garlichealthbenefits #gingerforthewin #runnynosegoaway #runnynose

10 months ago

Empowered Wellness LLC

Homemade butternut squash soup. ‘‘Tis the season of yummy squash! Lol, my husband actually despises, actually loathes, any kind of squash.
BUT....... he ate this and had NO idea it was squash. Mainly because I told him it was carrot based with turmeric and chicken. 😂😂😂😂🤷🏽‍♀️😘

Recipe:
3/4 yellow onion diced
1 full carrot diced
1 stalk celery diced
1 Tbsp olive oil
4cups butternut squash
4 cups broth
1/4 tsp onion powder
1/4 tsp garlic salt
1/4 tbsp grassfed butter
Cracked black pepper and sea salt per taste

Directions:
1. Sauté oil, carrots, celery, and onion in pot until softened.
2. Add squash, broth, and seasonings into pot and let simmer boil for about 40 min-1 hour.
3. Remove from heat. Allow to cool slightly and purée.
4. Then reheat and serve.
5. Garnish with pieces of chicken, pepita seeds, sunflower seeds, craisins. Enjoy with garlic or pumpkin toast.
#butternutsquashsoup #butternutsquashrecipes #healthysouprecipe #healthysoup #allthingsfall #fallsoup #fallrecipes #rdapproved #dietitianapproved #healthylifestyle #healthyrecipes
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Homemade butternut squash soup. ‘‘Tis the season of yummy squash! Lol, my husband actually despises, actually loathes, any kind of squash.
BUT....... he ate this and had NO idea it was squash. Mainly because I told him it was carrot based with turmeric and chicken. 😂😂😂😂🤷🏽‍♀️😘

Recipe:
3/4 yellow onion diced 
1 full carrot diced
1 stalk celery diced 
1 Tbsp olive oil
4cups butternut squash
4 cups broth
1/4 tsp onion powder
1/4 tsp garlic salt
1/4 tbsp grassfed butter 
Cracked black pepper and sea salt per taste 

Directions:
1. Sauté oil, carrots, celery, and onion in pot until softened.
2. Add squash, broth, and seasonings into pot and let simmer boil for about 40 min-1 hour. 
3. Remove from heat. Allow to cool slightly and purée. 
4. Then reheat and serve. 
5. Garnish with pieces of chicken, pepita seeds, sunflower seeds, craisins. Enjoy with garlic or pumpkin toast. 
#butternutsquashsoup #butternutsquashrecipes #healthysouprecipe #healthysoup #allthingsfall #fallsoup #fallrecipes #rdapproved #dietitianapproved #healthylifestyle #healthyrecipes

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Well he's going to know now. Haha

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10 months ago

Empowered Wellness LLC

Loaded vegetarian nachos!

I hear a lot of client say “ I wish I could still have....” I am always excited to hear these statements because that means I have an opportunity to help them still enjoy these but adjust them to be healthier.
#healthyfood #healthyeating #healthyfoodcantastegood #nachos #beansfordays #avocado #lentils #freshveggieideas #rdapproved #dietitianeats #dietitianapproved
...

Loaded vegetarian nachos! 

I hear a lot of client say “ I wish I could still have....” I am always excited to hear these statements because that means I have an opportunity to help them still enjoy these but adjust them to be healthier. 
#healthyfood #healthyeating #healthyfoodcantastegood #nachos #beansfordays #avocado #lentils #freshveggieideas #rdapproved #dietitianeats #dietitianapproved

10 months ago

Empowered Wellness LLC

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10 months ago

Empowered Wellness LLC

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10 months ago

Empowered Wellness LLC

This is what it looks like when the baby keeps you up ALL NIGHT long........ 😰😰😰😰

We are relaxing today. We increase our Vitamin D3/K2, elderberry, fluids, magnesium, and zinc today. We are combating sleep deprivation and the weather changes along with one little cutie bringing home sicknesses from school now.
#repairingbrokenimmunesyatems #repair #restore #buildhealthyhabits #restwhenuneedit #healthylifestyle #vitamind3 #immunesytem #immunesystemmaintenancematters
...

This is what it looks like when the baby keeps you up ALL NIGHT long........ 😰😰😰😰 

We are relaxing today. We increase our Vitamin D3/K2, elderberry, fluids, magnesium, and zinc today. We are combating sleep deprivation and the weather changes along with one little cutie bringing home sicknesses from school now. 
#repairingbrokenimmunesyatems #repair #restore #buildhealthyhabits #restwhenuneedit #healthylifestyle #vitamind3 #immunesytem #immunesystemmaintenancematters

11 months ago

Empowered Wellness LLC

Beautiful season to bring out the chili recipes. My family (besides myself, do NOT enjoy anything with heat😭) so this recipe is bland but oh so good.
Recipe:
Ingredients:
1 jar (24 Oz) of my families homemade tomato sauce ( you can pick your own choice sauce)
3 cloves fresh minced garlic
1 Pound of grassfed bison ( use beef if you can’t get or don’t like bison)
Sprinkles of chipotle, chili, and paprika powders ( sprinkle then let stew for at least 15 minutes before tasting again-add as you see fit)
Half yellow onion-chopped finely
1 shallot chopped
1 1/2 cups black beans
2 cups sweet corn
1 1/2 cup chickpeas
Directions:
Put it all together and what do you got??? Yumminess!
Top with your choice toppings- in my meal I have tzatziki sauce, egg yolk, yellow bell pepper, homemade corn muffin, and an avocado.

#chili #fallrecipes #fallcooking #healthyrecipes #healthychili #recipes #rdapproved #dietitianeats
...

Beautiful season to bring out the chili recipes. My family (besides myself, do NOT enjoy anything with heat😭) so this recipe is bland but oh so good. 
Recipe:
Ingredients:
1 jar (24 Oz) of my families homemade tomato sauce ( you can pick your own choice sauce)
3 cloves fresh minced garlic
1 Pound of grassfed bison ( use beef if you can’t get or don’t like bison)
Sprinkles of chipotle, chili, and paprika powders ( sprinkle then let stew for at least 15 minutes before tasting again-add as you see fit)
Half yellow onion-chopped finely
1 shallot chopped 
1 1/2 cups black beans
2 cups sweet corn
1 1/2 cup chickpeas
Directions:
Put it all together and what do you got??? Yumminess!
Top with your choice toppings- in my meal I have tzatziki sauce, egg yolk, yellow bell pepper, homemade corn muffin, and an avocado. 

#chili #fallrecipes #fallcooking #healthyrecipes #healthychili #recipes #rdapproved #dietitianeats

11 months ago

Empowered Wellness LLC

Dietitian coming at you ...

11 months ago

Empowered Wellness LLC

I saw this the other day and shared it with a dear friend of mine. This morning I woke up feeling broken due to WAY too many sleepless nights with my baby. This literally popped into mind as I was dragging myself out of my bed. Then I thought, there are so many people that need to hear this every single day. So know that we are all supporting you through this, even if we don’t know you are going through it. Just know that we expect your fire to be flipping AHHhh-mazeballs when you decide to get back up. ❤️ #survivinglife #healthyattitude #downbutnotout #healthylifestyle #downtimeisgoodtimetodream #yougotthis #supportingyou #shareyourself #sharesupport #benicetoeveryone ...

I saw this the other day and shared it with a dear friend of mine. This morning I woke up feeling broken due to WAY too many sleepless nights with my baby. This literally popped into mind as I was dragging myself out of my bed. Then I thought, there are so many people that need to hear this every single day. So know that we are all supporting you through this, even if we don’t know you are going through it. Just know that we expect your fire to be flipping AHHhh-mazeballs when you decide to get back up. ❤️ #survivinglife #healthyattitude #downbutnotout #healthylifestyle #downtimeisgoodtimetodream #yougotthis #supportingyou #shareyourself #sharesupport #benicetoeveryone

11 months ago

Empowered Wellness LLC

We tried something new this weekend!! Chocolate banana flax elderberry cookies!! Delicious and nutritious!!!!

PM for recipe!
#cookies #healthycookies #flaxseed #elderberry #chocolatecookierecipe #healthydessert #healthydessertideas #healthylifestyle #cookierecipe
...

We tried something new this weekend!! Chocolate banana flax elderberry cookies!! Delicious and nutritious!!!!

PM for recipe! 
#cookies #healthycookies #flaxseed #elderberry #chocolatecookierecipe #healthydessert #healthydessertideas #healthylifestyle #cookierecipe

11 months ago

Empowered Wellness LLC

This is what jelly and peanut butter looks like in our house in most days. We literally take fresh fruit and smash it and smear it on our bread 🍞. Fresh great taste, so much less sugar and tons more fiber. 🙂 #youknowyouwanttotryit #eatinghealthy #healthylivingideas #healthyeatingideas #dietitianadvice #nutritionistapproved #healthyjelly #breakfastideas #snackideas #peanutbutterandjelly #sandwichgoals ...

This is what jelly and peanut butter looks like in our house in most days. We literally take fresh fruit and smash it and smear it on our bread 🍞. Fresh great taste, so much less sugar and tons more fiber. :) #youknowyouwanttotryit #eatinghealthy #healthylivingideas #healthyeatingideas #dietitianadvice #nutritionistapproved #healthyjelly #breakfastideas #snackideas #peanutbutterandjelly #sandwichgoals

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I do this with strawberries! Best ever!

Awesome idea!!

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11 months ago

Empowered Wellness LLC

Weekly meal prep!!
Oats✅
Grains✅
Veggies✅
Hard boiled eggs ✅
Premade chicken boobs✅
Kids snacks for school stocked✅
Fruit ready✅
Coffee ground up and restocked✅

Houston we are ready for lift off! See you in 49 minutes Monday.😂😂😂🤦🏽‍♀️🤷🏽‍♀️
#dietitiansfridge #momsfridge #healthymealprep #comingatyoumonday #readyfortheweek #eatinghealthy #healthylifestyle #mealplanningmadeeasy #mealplanningmommies #rdapproved #dietitianapproved #dainaapproved
...

Weekly meal prep!! 
Oats✅
Grains✅
Veggies✅
Hard boiled eggs ✅
Premade chicken boobs✅
Kids snacks for school stocked✅
Fruit ready✅
Coffee ground up and restocked✅

Houston we are ready for lift off! See you in 49 minutes Monday.😂😂😂🤦🏽‍♀️🤷🏽‍♀️
#dietitiansfridge #momsfridge #healthymealprep #comingatyoumonday #readyfortheweek #eatinghealthy #healthylifestyle #mealplanningmadeeasy #mealplanningmommies #rdapproved #dietitianapproved #dainaapproved

11 months ago

Empowered Wellness LLC

Week day meal prep.
I always make a big batch of hot oats for the week ahead. Here is a super quick hot to on steel cut oats. I place the oats in Kerr jars that can be heated then filled with fixings to beef it up nutritionally. 🙂 Enjoy!
#weekdaymealprep #steelcutoats #hotcereal #howtomakesteelcutoats #pureorganicoats #breakfastonthefly #afterpumpingsnack #sportsnutrition #guthealth #immuneboost #momapproved #mompreneur #makebreakfasteasy
...

11 months ago

Empowered Wellness LLC

Picture because she is a doll! See this link about balloon releases. I am absolutely against letting anything go in the sky for any reason. What goes up must come down.
www.washingtonpost.com/local/md-politics/what-goes-up-comes-down-as-litter-balloon-releases-are-b...
#dontlitter #thinkbeforeyoudo #beawareofyourlittering #rdapproved #earthlover #climatechangeisreal
...

Picture because she is a doll! See this link about balloon releases. I am absolutely against letting anything go in the sky for any reason. What goes up must come down. 
https://www.washingtonpost.com/local/md-politics/what-goes-up-comes-down-as-litter-balloon-releases-are-being-banned/2019/09/01/0f96b9c8-c9cd-11e9-a1fe-ca46e8d573c0_story.html
#dontlitter #thinkbeforeyoudo #beawareofyourlittering #rdapproved #earthlover #climatechangeisreal

11 months ago

Empowered Wellness LLC

Super easy lunch!!

Left over spelt penne noodles from dinner last night
Frozen peas
Fresh cut up red pepper
Minced garlic
Milk
Fresh shredded Australian cheddar cheese
Chia seeds and hemp hearts

Mix, heat, enjoy!!
...

Super easy lunch!!

Left over spelt penne noodles from dinner last night
Frozen peas
Fresh cut up red pepper
Minced garlic
Milk 
Fresh shredded Australian cheddar cheese
Chia seeds and hemp hearts

Mix, heat, enjoy!!

11 months ago

Empowered Wellness LLC

Super fast, simple, and extendable meal video right here for you! #easymeals #easynutrition #nutritionmadeeasy #healthydinner #mealonthego #healthyfastfood #dinnerideas #dietitianapproved #sportsnutrition #momnutrition #kidsnutrition #familymeals ...

11 months ago

Empowered Wellness LLC

Can you say DELICIOUS?!?! An amazingly sweet nutritious treat you don’t have to feel even one bit of remorse about!
Vanilla Greek yogurt
Chocolate hummus
Cut up fresh strawberries
Sprinkle of hemp hearts and chia seeds
Be still my beating heart!!!
#healthydessertrecipes #healthydesserts #healthyfoodtastessogood #chocolatehummus #happytummy #happyheart #dietitianapproved #dietitianeats #whatadietitianeats #needhelpwithnutrition #hollaatme
...

Can you say DELICIOUS?!?! An amazingly sweet nutritious treat you don’t have to feel even one bit of remorse about!
Vanilla Greek yogurt
Chocolate hummus
Cut up fresh strawberries
Sprinkle of hemp hearts and chia seeds
Be still my beating heart!!!
#healthydessertrecipes #healthydesserts #healthyfoodtastessogood #chocolatehummus #happytummy #happyheart #dietitianapproved #dietitianeats #whatadietitianeats #needhelpwithnutrition #hollaatme

12 months ago

Empowered Wellness LLC

My sign is up!!! Please pass on my advertisement if you know me. I have some awesome stuff going on over here. Whether you are in need of weight loss, diabetes care, lifestyle change coaching, pre and post natal support, help with meal planning, help with a picky eater at home, autoimmune disorders, meal planning, or so much more. I am your Dietitian. #marketing #highway8 #comegetyournutritionon #igotyourback #healthylifestyle #weightloss #diabetes #lifestylechanges #sportsnutritionist #prenatalhealth #postnatalhealth #babynutrition #kidsnutrition #geriatricnutrition #mompreneur #entrepreneur #letmehelpyou #youwontregretit ...

My sign is up!!! Please pass on my advertisement if you know me. I have some awesome stuff going on over here. Whether you are in need of weight loss, diabetes care, lifestyle change coaching, pre and post natal support, help with meal planning, help with a picky eater at home, autoimmune disorders, meal planning, or so much more. I am your Dietitian.  #marketing #highway8 #comegetyournutritionon #igotyourback #healthylifestyle #weightloss #diabetes #lifestylechanges #sportsnutritionist #prenatalhealth #postnatalhealth #babynutrition #kidsnutrition #geriatricnutrition #mompreneur #entrepreneur #letmehelpyou #youwontregretit

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Looks great Love! SO PROUD OF YOU

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12 months ago