Treo Wellness

Treo Wellness We are dedicated to helping others discover their healthy lifestyle.

We have another recipe to try out, brought to you by our very own .guerrero Tofu Veggie Scramble! A protein rich option ...
04/25/2025

We have another recipe to try out, brought to you by our very own .guerrero

Tofu Veggie Scramble! A protein rich option that will leave you feeling full, satisfied, and fueled for the morning.

🫑 Ingredients:
- 1 cup frozen pre-chopped vegetables, blend of choice, thawed
- 1 tbsp Italian herb blend, dry
- 2 tbsp nutritional yeast, optional
- 1/2 tsp salt
- 1/4 tsp pepper
- 2-3 cups tofu crumbles
- 2-3 tortillas, burrito size

🔥 Instructions:
1. Heat a nonstick skillet on medium heat on your stove top. Add pre-chopped vegetables and stir to heat through.

2. Add herb blend and salt and pepper then stir. If using nutritional yeast (a vegan option to give a cheese flavor), add it now. Stir to combine.

3. Add in tofu crumbles and cook to heat evenly.

4. If eating at home, serve on a plate with sides of choice. If making to go, add filling to the center of a burrito sized tortilla. Wrap and you're ready to head out the door.

💡 Quick Tip:
You can make a few wraps ahead of time and store for easy breakfast options for the week. Cook the filling and remove from heat. Cool completely before added to tortillas. Once you add filling to the tortilla, wrap in plastic wrap individually and store in your fridge for 2-3 days.

Looking for meal inspiration? Give these Turkey Taco Bowls (or tacos) a try! 🌮This recipe packs 20-25g of protein per se...
04/23/2025

Looking for meal inspiration? Give these Turkey Taco Bowls (or tacos) a try! 🌮

This recipe packs 20-25g of protein per serving and has enough for 6 servings. Great for a family dinner or meal prepping!

🍅 Ingredients

1 lb ground turkey
1 diced onion
1 clove garlic, diced
2 tsp garlic powder
2 tsp cumin
2 tsp chili powder
2 tsp paprika
1 tsp salt
1 tsp oregano
8 oz tomato sauce
4 oz water

🥬 Optional Toppings: Romaine, black beans, corn, green onion, avocado, pico, guac

🔥 Instructions:
1. Brown turkey in skillet.
2. Add onion, garlic, spices. Cook until tender.
3. Add tomato sauce and water. Simmer 10 min.
4. Cook rice: boil 2 cups water, add 1 cup rice, 1 tsp salt, 1 tbsp vegan butter. Simmer 15 min. Let sit 5 min.
5. Stir in ¼ cup chopped cilantro, 2 tbsp lime juice.
6. Prep toppings.
7. Assemble bowls or tacos.

Let us know in the comments or tag us in your story if you gave this a try! 🌮

04/21/2025

Eating a balanced diet is essential for overall health and well-being. It ensures that you get the right nutrients in proper proportions, helping your body perform at its peak. The Balanced Plate Method is a great way to ensure you’re fueling your body with smart choices!🍲

Here’s the breakdown with some inspiration to get started!

½ of Your plate: Fruits and Veggies 🥦🍓
>>Try it! Broccoli, berries, carrots, peas, spinach, tomatoes, cucumbers, onions, cabbage, etc.

¼ of Your Plate: Protein 🐟🍳
>>Try it! Beans, chicken, fish, eggs, dairy, legumes, tofu, seitan, tempeh, nuts, Etc.

¼ of Your Plate: Grains (at least ½ whole grains) 🍚
>>Try it! Bread (white, wheat, multigrain, rye, etc.), potatoes, jicama, pasta, quinoa, tortillas, barley, etc.

Treo's team of Wellness Coaches and Registered Dietitians with are here to help you on your health and wellness journey.

04/19/2025

Say goodbye to soggy cauliflower rice forever! The simple secret? BAKE it!

Spread your riced cauliflower on a parchment-lined baking sheet, no oil needed! Sprinkle in a little salt, pepper and garlic powder and stir. Pop it in a 400°F oven for 20-30 minutes, giving it a quick stir halfway. The oven evaporates moisture while keeping that perfect rice-like texture. Perfect for meal prep; just store in the fridge for quick weeknight stir-fries or bowls!

🌟 Small habits. Big impact. Your wellness journey starts here. 🌟Feeling stuck or ready to push your routine to the next ...
04/17/2025

🌟 Small habits. Big impact. Your wellness journey starts here. 🌟

Feeling stuck or ready to push your routine to the next level?
With the Treo Wellness App, you don’t have to choose between fitting it in and feeling your best—you get both.

💥 Quick, on-demand workouts for any schedule
🧘‍♀️ Guided mindfulness to help you recharge
📈 Habit tracking that’s easy, not overwhelming
🎯 Wellness tips tailored to you—not someone else's routine

🚀 Whether you’re building momentum or chasing big goals, Treo helps you turn daily check-ins into lasting change.

🎉 Try it FREE for 30 days—no credit card needed.
📲 Download from the app store - just search Treo Wellness

We're back with part 2 of our portion size quick tips with !🥦 Veggies? Fill your plate! Two fists full (about 2 cups) is...
04/16/2025

We're back with part 2 of our portion size quick tips with !

🥦 Veggies? Fill your plate! Two fists full (about 2 cups) is a good target, but the more colorful veggies, the merrier!

🍦 Ice cream? Think golf ball size (about 1/2 cup) for a satisfying treat without the sugar overload.

🥜 Nut butter? Your thumb tip equals 1 tablespoon - perfect for toast, smoothies, or apple slices!

Remember: It's all about balance, not perfection!

A quick guide to portions! Did you know your hand is the perfect portion-measuring tool you always have with you? 👋 Your...
04/15/2025

A quick guide to portions! Did you know your hand is the perfect portion-measuring tool you always have with you?

👋 Your palm = 1 serving of protein, your fist = 1 cup of grains, and your thumb = 1 tablespoon of healthy fats like nuts or cheese! Remember to listen to your hunger cues and use these simple hand guides to build a balanced plate.

🍗 Meat and Fish: 3-4 ounces, about the size of the palm of your hand.
🫘 Beans, Legumes, and Grains: ½ cup, about the size of your clenched fish.
🍝 Pasta: 2oz dry = 1 1/2 cup cooked.
🧀 Cheese: 1 ½ oz cheese, about two 9V batteries.

Interested in learning more? Come back tomorrow for part 2 and sign up for Treo today to get access to our healthy eating content, habit tracking, and access to Registered Dietitians with .

👩‍🍳 We have a few quick kitchen tips from Treo’s own Registered Dietitian, Jill Woodward MS, RD, CD.Tip 1: Fresh herbs a...
04/11/2025

👩‍🍳 We have a few quick kitchen tips from Treo’s own Registered Dietitian, Jill Woodward MS, RD, CD.

Tip 1: Fresh herbs and dried are not interchangeable 1 to 1 in a recipe. Try substituting one-part dry herbs for three parts fresh.

Tip 2: Slow cookers are excellent tools in the kitchen just remember not to over stuff the crock pot, so the food cooks evenly.

Tip 3: Roasted vegetables taste great, but they won’t roast if you over-crowd the sheet tray. Leave a lot of room around each vegetable to ensure they roast instead of steam.

💡 What are your favorite tips or tricks in the kitchen? Comment below!

04/01/2025

🥕🍓 This April, we're diving into the topic of gut health. Did you know that improving your gut health can improve your mental wellbeing? Dr. Karlie gives us a short and sweet introduction into this exciting area of health! 🥦🫐

Interested in learning more? Check out our past blog post on this topic! https://treowellness.com/blog/gut-health-and-mental-health/

Unlock your health potential with Treo’s exciting new partner, ! Your first session is FREE! Work one on one with a Regi...
03/28/2025

Unlock your health potential with Treo’s exciting new partner, ! Your first session is FREE! Work one on one with a Registered Dietitian and take steps towards better health together.

➡️ Did you know that Dietitian Live works with your Health Insurance? After your first session, you'll know if you are covered by your insurance program to meet with a dietitian at least twice per month. 98% of clients that have insurance coverage work with a remote Registered Dietitian pay $0 out of pocket - learn more at !

🥑 Discover the Dietitian Live experience, featuring holistic guidance, diverse specialties, personalized meal plans, and so much more.

⭐ Take the first step towards a healthier you today!

🧠 Your mindset plays a crucial role in how you approach physical activity. If you view movement solely as a chore or pun...
03/27/2025

🧠 Your mindset plays a crucial role in how you approach physical activity. If you view movement solely as a chore or punishment, you might miss out on the joy that comes from trying something new or developing a positive habit.

🪴 Start small- perhaps with a walk in the sunshine or a five-minute morning stretch. These simple activities can help you appreciate what your body is capable of and what it truly craves.

☀️ Every struggle you face while moving brings you closer to unlocking your inner strength. Treo is here to help you achieve your goals, day after day, month after month. We offer over 15 categories of movement to explore, free wellness coaching, and tools to help keep you accountable and informed about the latest research on topics that matter most to you.

📣 Get started today with a free 30-day trial, no credit card required. Find Treo Wellness in your app store now.

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Cottage Grove, WI
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