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.

Farro!!! An amazing whole grain that is pretty muc

Farro!!! An amazing whole grain that is pretty much unknown. It can be used in salads, soups, in a place of rice or pasta. It has moderate amounts of protein for a whole grain.
It is naturally high in iron and calcium, and is an excellent source of vitamin A, vitamin C, vitamin E, and the B vitamins.
Make sure to o look for whole farro not pearled. 🙂
This a dinner includes chicken from the instapot. Sliced organic apples with a shoot of lime and a small dash of ginger and sugar over the top. The salad is farro cooked in chicken bone broth water and apple cider vinegar with a touch of ginger, garlic, Maca, and salt. Then paired with diced red bell peppers, peas, carrots, diced cucumber, mint, homemade ranch and vinegar. #delicious #nutritiousanddelicious #dietitianapproved #cytokinestorm #nothere #strengtheningourmicrobiomes #thismommacancook #dietitianchefmommy #healthylivingmovement #healthyfirst #healthylifestyle #healthyfoods

Hard morning of chores, playing, and unloading 150

Hard morning of chores, playing, and unloading 150 blocks from the swat truck earned us a break to play in the pool. Followed up with sunbathing on the warm patios and our favorite afternoon snack: Frozen organic blueberries. ❤️❤️❤️#normalizehealthyhabits #normalizehealthyeating #healthykidsnacks #worklifebalance #teachingchildrenskillsforsuccess #hardworkpaysoffs #diyqueen #healthylivingisbeautifulliving #balancedlife

Monday Monday..... For most this day resumes the r

Monday Monday..... For most this day resumes the rat race of corporate America. For me it is actually like a Saturday morning. My hubby goes back to work and clean up from the big weekend projects commences. The girls and I always seem to have a very relaxing Monday morning before we hit the learning, project list, and errands hard. We each have an opportunity to change how our lives feel and look. We, as a family, took a leap and are living a little different than most. #changeyourlife #changeyouroutlook #neverfearhardwork #entrepreneurlife #notyouraveragemom #mondaymonday #alittleprayerandasong #jackjohnson #goodcoffee #goodcompany❤️

Clean coffee+Unicorns+Frozen re-enactments+My girl

Clean coffee+Unicorns+Frozen re-enactments+My girls= all things I never thought existed but they do!! Well all but one, but do we really know??? This weekend ONLY, @mynaturalforce is giving an amazing $5 off their products!!! That brings their AMAZINGLY #cleanandpure #coffee down to a SUPER affordable price! #cleancoffee #nontoxiccoffee for the win!!! #coffeelover #coffeedrinker get in and get you some non toxic coffee! ❤️ I am stocking up! Especially now that they have medium AND dark roast and of course decaf for those who don’t enjoy the ups. 🙂 USE CODE: CLEAN
When checking out.

https://naturalforce.com/collections/all-products

Sourcing our ingredients for our “ice cream shop

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

@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 th

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

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

My favorite drug of choice. 😍 It is mighty expe

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

Here is a power house breakfast! So easy and quick

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

Instagram post 17847065540128129

Instagram post 17847065540128129

Puppy love- did you know that just being around pe

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

Afternoon snack! Garlic salsa+organic blue corn ch

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

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

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

A fabulous parfait for breakfast. #greekyogurt #m

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

#carrots🥕 #freshgratedginger #ramps #rampseason

#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👪 #mangoes

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

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

Beans and dogs!!! Love my kiddos choice in snacks

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

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

Mango chicken with kale, purple cabbage, cauliflow

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????

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

I get asked A LOT about my family’s healthcare r

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

Everything fits in moderation. 🙂 Homemade garlic

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

90 second seven grains!!!! It was amazing!! Lentil

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

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 heal

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

These tiny humans and sexy man are mine all mine!

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

Super cheesy but that is my jam man! Lol. Check me

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

Homemade cream of chicken wild rice soup. Delish!!

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.😂😂😂
#creamofchickensoup #soupforthewin #soup #souprecipe #healthysoup #healthylifestyle #healthyrecipes #healthydietitian #registereddietitianapproved

Missing that Mexican sunshine today BUT..... we ar

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

Self care is part of wellness and a healthy lifest

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 tome 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

Taking some MUCH needed time with my little family

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.❤️

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