Gallery of Food

empoweredwellnessllc

A holistic and functional nutrition and wellness company run by a registered dietitian. Serving all ages and areas of nutrition and wellness.

After a larger Sunday brunch this beautiful mid af

After a larger Sunday brunch this beautiful mid afternoon meal was a perfect compliment nutritionally and size wise. Brunch doesn’t have to blow your day. You can continue on as you normally would with thoughtful next meal steps. This is a kale cranberry chopped salad with only 1/3 the dressing packet and some quinoa I cooked up and added 1/2 cup into this mixture, cucumbers, red bell peppers, and two mango slices. #healthylifestyle #healthymeal #healthysunday #postbrunchsnack #postbrunch #dietitianapproved #choppedsalad

A favorite go to snack for our family. It replaces

A favorite go to snack for our family. It replaces ice cream when ice cream is not the appropriate choice for us. It gives us very important nutrients when we need fuel. It also provides us with a fun food focused activity during prep. This is literally Greek yogurt, chocolate hummus, fresh fruit, granola, and a flax/hemp/chia seed mix. It is so customizable and super delicious and easy to eat. #healthisdelicious #healthysnacking #healthysnackingideas #kidtestedmotherapproved #dietitianapproved #healthyalternatives #howtoeatbalanced #nutritionallybalanced #healthylifestyle #healthandwellness #healthandwellnesscoach #healthateverylevel #delicioustreat #deliciousandnutritious

Spelt pasta with goat/organic cheddar/low fat cott

Spelt pasta with goat/organic cheddar/low fat cottage cheese macaroni cheese with a side of garlic carrots. A very healthy alternative to Mac n cheese as a meal. My family flocks to the table over this wonderfully balanced and healthy dish. #healthymeal #macncheese #healthymacandcheese #healthbalancedfood #dietitianapproved #dietitianapprovedrecipes #healthyfoodtastessogood #kidtestedmotherapproved #familyapprovedmeals

Our favorite summertime frozen treat. Frozen fresh

Our favorite summertime frozen treat. Frozen fresh strawberries from the strawberry farm. Frozen summertime sweetness. Takes longer to eat than a popsicle and offers less added sugars and more fiber. 🙂 Once you start, you can’t stop.
#frozentreats #summertreats #summercandy #sweettreats #strawberries #frozenstrawberries #healthysummertreats #healthyfrozenfood #healthytreat #dietitanapproved #kidtestedmotherapproved

Gardening with kiddos. Normally we have a garden p

Gardening with kiddos. Normally we have a garden plot and grow tons of veggies. Not this year, due to busy life schedules and a baby on the way, we opted for garden boxes on the patio this year. The girls picked their choice of veggies. They help water, weed, and harvest. Gardening does not have to be hard. You can literally start with one plant and one pot. Grow from there as you feel more comfortable. Gardening doesn’t have to be an all or nothing activity. #gardeningisfun #gardeningwithkids #gardeningiseasy #gardeningcanbegoodforyourhealth #growyourfood #gardenideas #healthylifestyles #healthysteps #betterliving

Strawberry picking. We go to our local orchard eve

Strawberry picking. We go to our local orchard every year to do this. We talk about strawberries and how much nutrition they carry for us and we talk about how much work goes into growing just one plant. These little dudes are packed with tons of good vitamin C and k, potassium, folate, manganese and due to the tiny seeds (which are actually the fruit); a half cup sliced strawberries provides you with 3g of fiber. Try to eat them fresh as air, water, and excess storage time zaps nutrients. The vitamin C in these dudes helps so much with cellular oxidation, just make sure the farm you pick from doesn’t spray herbicides and pesticides that won’t rinse easily. June is harvest month for most berry farmers. #strawberrypicking #strawberry #freshfruit #kidspickingfruit #healthyliving #healthylivinghabits #teachingchildrenaboutfood #thankfultopassthisdown #babiesandberries

Baking cakes, cookies, frostings, etc is super eas

Baking cakes, cookies, frostings, etc is super easy, healthy, and tasty with @bluechaitea. Even our sprinkles are dye free. Except the mini unicorns. :) #dyefree #dyefreekids #dyefreebaking #healthybaking #kidsbakinginthekitchen #birthdaycakes #beautifulcakes #healthycake

Had the greatest morning with my oldest this today

Had the greatest morning with my oldest this today. We went out for a mommy daughter date just the two of us. A very rare treat these days. Breakfast @thewatershedcafe and then a visit to cascade falls and hiking down to the river. Ended it with a visit to one of our favorite “aunties” who gifted Lou a sucker for the ride home. Our date was cold but..... we got outside to play anyway. We explored nature and filled not just our bellies but our hearts. In this season of “crazy” don’t forget to fill your hearts. Get outside and share the energy our earth provides us everyday. Find the beauty in the rain and cold. Sometimes it helps to see it through a child’s eyes. #healthyliving #parentingadvice #maketimeforyourkids #natureisamazing #explorethroughmovementandplay #learningaboutlife #healthyrelationshipsmatter #healthyyou #healthychoices #explore

Sorry I have been so incredibly quiet on here late

Sorry I have been so incredibly quiet on here lately. I have been very sick due to creating the new life that will be entering our family. 🥰#pregnant #baby3 #firsttrimesterproblems #sosick #dueseptember2021 #pregnantdietitian #thirdtimesacharm

It is national Registered Dietitian day. I love th

It is national Registered Dietitian day. I love this quote!!! It captures the truth and how I feel so very often when people start “educating” me on their diet and why it is important for me to understand their diet. :) #registereddietitianday #educatedwoman #mydegreemeanssomething #dietetitcs #entrepreneurship #mompreneur #womanownedbusiness #womanpreneur #womanwithadegree #businesswomanlife #dietitianapproved #dietitianlife

My forever valentines! The loves of my life. ❤️

Chicken broiled in chili and garlic oil, stuffed w

Chicken broiled in chili and garlic oil, stuffed with garlic cloves. Cabbage salad with Greek yogurt, dill, vinegar and a touch of salt n pepper. Brussels sautéed in olive with onion and garlic. Rice with coconut aminos. #deliciousfood #nutritiousanddelicious #healthyeatingtastessogood #healthylifestyle #healthyfood #makesourbodyfeelsogood #dietitianapproved #familyapprovedmeals

Chow mein with black rice and quinoa. So good!!! U

Chow mein with black rice and quinoa. So good!!! Using our coconut amino acids in place of soy sauce. #healthyfood #healthyeating #happytummy #kidscleantheirplates #blackrice #veggiesfordays #dietitianapprovedrecipes

Lunch!! Bean chips, fat free refried beans, cilant

Lunch!! Bean chips, fat free refried beans, cilantro, jalapeño, spring lettuce mix, fresh salsa with vegan sour cream. A little taste of summer on this extremely cold day. ❤️#healthynachos #allfoodfitsinmoderation #inmoderation #balancedmeals #healthyyouhappyyou #happytummy #evenmykidsloveit

Chicken vegetable curry. Filled to the brim with g

Chicken vegetable curry. Filled to the brim with goodness and health. Making warmer Spicy dishes can be complicated with young ones. However my trick has been to slowly increase the heat as they age. Now they can eat spicier dishes but still pretty mild compared to our heat preferences. This is a great time of the year to make soul warming dishes that are also comfort inducing but not waist line inducing. One thing I keep noticing is how people are talking about slowing down, getting cozy in cozy wear and consuming warmer heartier dishes. No where in that statement includes physical activity to help keep that immune system boosted and your circulation going to help clear out your daily toxin load. Our bodies are amazing but we need to give it the tools to be amazing. So don’t forget to get that heart rate up, make those muscles burn, heat up the food to ignite the engines, and of course stretch all day long. ❤️#healthylifestyle #dontbecomeacouchpotato #eatforhealth #butenjoyittoo #healthyfoodideas #healthyfood #fightthewinterbulge #indulgebutdontbulge #inmoderation #chickencurry #currydish #getinmybelly #myfamilylovescurry

#greenbeancasserole #fromscratch #fromstreetswithl

#greenbeancasserole #fromscratch #fromstreetswithlove #teachingmychildrentocook #cookingfromscratch #myfavoriteholidaydish #imakethisjustformyself

Teaching them how to make unique pizzas today. Art

Teaching them how to make unique pizzas today. Artichoke spinach balsamic vinegar pizza with crispy fresh garlic and herbs. We literally created the entire dish from scratch, except the crust. #kidsinthekitchen #teachchikdrenskills #teachchildrenskillsforlife #teachingthemhowtocreate #useyourtasteprofiletocreate #whenisbedtime #homemadepizza #pizzapie #pizzafordinner #myhubbysfavoritefood

You can have your healthy life style and eat your

You can have your healthy life style and eat your ice cream too! Foods should not be classified as “good” or “bad”. This way of thinking brings us into negative thinking patterns and a “this for that” mentality. Wellness is about truly balancing. To be balanced one must fill the scales with all “types” of food, activities, mental health, spiritual health, celebration, and even deprivation. Being healthy is about creating a strong foundation and allowing yourself to build it block by block, one at a time. So make sure you are balanced. I sure do! 🥰 #wellnessisnotdeprivation #wellnessjourney #whatlooksrightformemightnotbeforryou #healthisaboutfoundationandcontinuation #strongfoundations #wellness=balance #happyhearts

This normally would have stressed me out. But I de

This normally would have stressed me out. But I decided to view it from her eyes and also look at it as the situation it was. If she is with me, the mess is contained to my direct eyesight. We washed dishes together for 45 minutes. Talking about each one and how to clean it and when it was just right. Educating her on home ec at an early age. That is wellness all over!!! Wellness for her curiosity and life, wellness for my momma heart to share a dreadful task and make it fun, and wellness in my heart when she looked up and said “lub you momma! So fun!!!”.
Wellness doesn’t have to be just food, activity, and health related. Wellness is in your heart and soul. Wellness is everywhere around us if we change our mindset to view situations as just that. Opportunities to love, teach,grow, learn, and just be. In that stillness or in the pivotal moment in a situation is where we find ourselves and our wellness. ❤️#wellnessjourney #wellnesslifestyle #liveinthemoment #loveyourlife #succumbtolife #choosediscomfort #andfindwellness

Take time to meditate/pray/be alone/contemplate/an

Take time to meditate/pray/be alone/contemplate/and just be. It is important to spend time with yourself. As my children grow we talk a lot about taking time to decompress and have feelings and think. My oldest is really good about letting us know if she needs a few minutes and I did not realize until today. In the hustle and bustle of. Fun activity that my Tenley was taking some “time” to just be and think and feel and explore on her own without the help or addition of others. I am so very glad I caught this beautiful moment of her. #itisoktospendtimealone #meditationspace #maketimeforyourmentalhealth #wholenessnotperfection #goodvibrations #lookingthroughmychildseyes #taketimetochill #areyoucomfortablewithyou

Chocolate chip cookies with only organic cane suga

Chocolate chip cookies with only organic cane sugar and half applesauce and added flax and cinnamon! The kids and I baked them for Halloween. Healthy and fulfilling. :)

Always see the color in a world full of black or w

Always see the color in a world full of black or white. It is all too easy to fall into the thinking that life and all answers have to be “this way or that”. However, humanity is not just two options. We are an array and this can be applied in a multitude of settings/situations. Bloom in the most precarious situations. Step out against those harsh conditions life may have thrown at you. You have the power to control yourself in every situation even if you can’t control others or your situation. You can always control yourself. #bethechange🌎 #bethechangeyouwanttosee #controlisnoteasytolearn #lifeonedayatatime #bloomeveninthewinter #changeyoursituation #bethenavigatorofyourjourney #chooseyourselfwhentheywont #alwaysbeyou #learntoappreciateyourself #thesituationmightnotbehopeless

Self confidence. What is it to you? How do you per

Self confidence. What is it to you? How do you personally get it? How do you keep it? When do you feel the most confident? When do you feel the least? Does your confidence hinge on other’s to give it to you? Or is it there for you to take it out and wear it and feel it whenever you want? Did anyone ever tell you that you own your confidence and it is no one single person’s right to give it or take it from you? Do you know that part of confidence of also self esteem? Did anyone teach you to spend time on your self esteem and to grow it or did society teach you how to have it taken away if you don’t follow their rules? Are you part of that society or do you choose to not partake? The truth is, I don’t care what others think of me. I don’t rely on them to lift me up. I believe I am worth my self esteem and my confidence. I believe in my heart and soul that it is up to us to build each other up and not tear each other down. So why is this part of wellness and nutrition? Body confidence, follow through, body image, weight, food insecurities, disease, life, ability to change. All these are either positively or negatively affected by self esteem and confidence. To make a change you need to be bold and take the change by the horns. You need to step forward with confidence and esteem that you can do this. #selfcare #selfesteem #selfesteembuilding #buildingselfesteem #buildingselfworth #failureispartofsuccess #successissweeterafterfailure #failureisnotfailingbutlearning #weightlosstips #weightlossjourney #ownyourchange #growintogreatness

For those of you that need a visual of what happen

For those of you that need a visual of what happens to a woman’s body during vaginal and even c-section labors. #healthylabor #havingababyisnojoke #laboranddeliveryhumor #pregnancyjourney #birthing #birthingadventures #sometimesvisualsdoabetterjob #wannahaveababy #parental #knowyourdeliveryfacts

Trying to keep it together this weekend after a cr

Trying to keep it together this weekend after a crazy week. I did not feel like I was winning but my girls feel better and are running around like they own the place again. so....I guess, I am winning.😂 I think we just over did it the last few weeks and their bodies, everyone’s were saying “ time to take a break”. So that is what we did. ❤️#mushroomshallotgingersoup #soupforsickies #soupforthesoul #soupseason #indooractivitiesforkids #playdough #beadboxesforchildren #gemsaresuperhardtogetoffhardfloors #whyisthebathroomsofun #thiswinterbetterbeaweaome #orthismommaisintrouble

Raising girls that will be powerfully well rounded

Raising girls that will be powerfully well rounded compassionate and intelligent human beings. One day at a time. #homeschooling #unschooling #teachingchoresyoung #nevertooyoungtolearnabouttools #teachingreallife #howmanypushesdidittake #10
#mychildlovesthis #compassionforall #sweetbutstrong #intelligenceisbeauty #theywillneverhavetoapologizefortheirintelligenceasihave #empoweringwomenyoungandold

Today was filled with adventure. Craft/Homeschool

Today was filled with adventure. Craft/Homeschool group meet up at the sculpture park, then running a few errands, rushing home to eat lunch put Thelma down for her nap so I could wrangle in Louise for a quick reading lesson, which then ran straight into getting my entire household fed, dolled up and on the road for our family pics. At least it ended in ice cream and snuggles and laughs. I had to throw in a little glimpse of what our holidays will be looking like this year. Literally feeling the holidays already this year. Is that crazy? #homeschoolinglife #unschoolingmyselftoo #unschoolingfamily #unschoolingmom #autumnharvestmoon #learningaboutautumn #alwaysfuntimes @franconiamn #meetingotherhomeschoolfamiliesisawesome #familypictures #myownsneakpeak #weletherdressherself #lovemyhubby

www.epwellness.net 1 hour of time #buildinghealt

www.epwellness.net
1 hour of time
#buildinghealthyimmunity #immuneresponse #healthysick #healthiestsickyoucanbe #iteachreallife #healthinasession #takeyourlifeintoyourhands #ownyourhealthtoday #healthylifestyles #hewlthylifestylecoach #healthbeforewealth💪🏼 #healthyliving #behealthy #rdforyou #vitamindwhatsthat

Have you prepared yourself for all the beauty, bou

Have you prepared yourself for all the beauty, bounty, and changes this upcoming season of life and weather will bring you? Do you want someone to help you prepare to be your healthiest, happiest, Hope-fullest self? That is what I am here for. Nutrition and health work are not all about focusing on food but focusing on everything about you. Check me out and sign up for one of my services. You won’t be disappointed. I promise. If you are ready to rock the rest of your life I am here for you. #winteriscoming #healthstartshere #weightlosscoach #nutritioncoach #healthylifestyletraining #healthcareprofessional #wellnessguru #healthinallforms #balancedlife #notjustdiet #weightlosssupport #diabetessupport #holisitichealing #holisticnutritioncoach #dietitianfornutrition #pickyeaters #immunesytem

Today was a day. No coffee in the house, hvac and

Today was a day. No coffee in the house, hvac and pool guys here super early after very late nights both days this weekend for my kids. We tried to hit up the normal routine and catch up but the universe was telling us to slow down. I was bound and determined to keep our “mud play”, letter Z, and numbers school program on task. I was keeping it together by the tiniest thread when finally, it rained on us, that was the final signal. So we went and calmly shopped for coffee/string cheese/yeast/ and the girls talked me into buying them sprinkle donuts.🤦🏽‍♀️ We returned home and Charlotte requested a leaf pile so this momma acquiesced, most cheerfully. Then she requested chicken and rice and warm tummy goodness. I couldn’t resist so chicken coconut curry it was. Got baby T in bed and took C for some extra mommy lovey time. She asked what my hair would look like if she brushed it (I have never brushed my curly hair in front of her). So she turned me into a frizz ball/cousin IT and then we practiced braiding. I thought back on how today felt like I was barely hanging on. I asked her what her favorite part of the day was and here is what she said: “mommy, all day was my favorite part! We got to draw with my special markers, I can spell Z, we made mud pies and Tenley put her butt cheeks in it😂😂😂🤦🏽‍♀️🤷🏽‍♀️, then we played our rock band (xylophone, flood piano, maracas, a bucket for a drum, and mega microphone) and I sang, we got to play in the rain with your umbrella, and we got DONUTS..... here she stopped and looked at me very crazy eyed...... and momma, you made the most special leaf jumping pile and I got to throw leaves everywhere and you blew the blower at me, and my tummy was so snuggly buggly warm because you are the best cooker ever, and I read and combed your hair and snuggled with you!” I listened to her excitement and recap and realized that she, never once, realized that I was hanging on by a thread and felt like it was a crazy day. She just saw the magic. I cried tears of joy. I prayed and thanked god for this moment and reminder. #seeingtheworldthroughachildseyes #happinessishomemade #happinessisachoice #heteachesthroughmybabiesdaily #happychildre

Preparing for fall! ❤️Fall Art projects, fall

Preparing for fall! ❤️Fall Art projects, fall reading, and educating about seasonal foods and harvesting. 🥰#teachthemyoung #playtime #fallvibes #falliscoming #healthylifestyle #embracethechange #embracefall #dontfightit #healthyoutlook #mindfulliving #mindfulteaching

Truth bomb- I am a Type A, routine loving, anxiety

Truth bomb- I am a Type A, routine loving, anxiety attack, post partum post breastfeeding hormonal balancing momma. I thrive on routine and structure and being able to work out to help mitigate the damage these things can cause in me. This trip has pushed me further than I have ever been pushed to “go with the flow”. This morning I hit my hard stop. Days of not getting an adequate work out, not having a structured plan and my husband extending our vacation with no formal plans, then it raining and him having to work a full day leaving me struggling as to what to do with two very busy little girls in the RV with minimal projects or toys for us to do. So after turning into the hulk a@d threatening my husband’s s life if he didn’t have an iron clad plan for our return home and my work schedule (which happens to start today), I hurriedly got myself out the door to loop around the campsite until I can work out this stress. So, I hate looping and not getting at least 3 miles of run in With LBM exercises. In fact it feels worthless and makes me more anxious but I am learning to try to go with the flow. As I type this I am failing. Miserably. So I ask, how do you all do this RV stuff for longer than an extended weekend? Especially if you are someone like me? Give me all the tips and tricks. I am desperate. My family LOVES this and I am just not loving all the extra crazy this ends up putting on me. I feel like it is a mad dash from the minute the kids wake up to the minute they go to bed and there is no “ me” time. Is it just me or is it like this all the time? From one desperate momma to any parent out there in an RV loving family. 😂🥰#rvanxiousmomma #truthbomb #rvadventureswithkids #rvadventurelife #rvfulltimers #rvfulltimefamily #idontknowaboutthis #honestyisthebestpolicy #needexerciseforgoodbloodcirculation #needexerciseformentalhealth #tinylivingwithkids #rvmomma #needtipsplease #mightregretthispostatsomepoint #willlookbackandlaugh #ihope

RV breakfast!! Bean and rice and pepper omelette +

RV breakfast!! Bean and rice and pepper omelette + fresh Michigan peaches+ bananas + whole grain toast with ghee= nutritionally balanced meal #rvcooking #rvcookingmadesimple #dietitianrver #omelette #healthybreakfast #campingfood #neverforgetyourhealthgoals

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EP Wellness
344 N Washington St.
St. Croix Falls, WI, 54024
(612)-247-7218

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