An Elemental Life And Wellness

An Elemental Life And Wellness “Make physical and emotional well-being elemental in YOUR life”. Wellness is described as a “state of being comfortable, healthy or happy”.

Many years ago I turned from a dark lifestyle and set out on a journey to acquire improved health both physically and emotionally. I wanted to learn how to become comfortable in my own skin. I wanted to lose weight and keep it off. More importantly, I wanted to find contentment and be happy in life. I’ve had many ups and downs over the years and like many I have had to learn from my mistakes. Along the way, I discovered that emotional well-being went hand in hand with physical health. One cannot exist without the other. As I continue to ride the wave, I am amazed at what I uncover about myself and the world around me. This page is intended to encourage, support, uplift and share knowledge as well as resources I have acquired from my own personal experiences throughout my health journey. About Me:
I am a mom, a wife, a daughter, a sister, an aunt, a niece, a friend, a human being who believes in God. I have been a Licensed Massage Therapist for over 14 years, a Watsu Aquatic Therapist for over 9 years, a Certified Ai Chi Instructor for over 3 years and now I am also a Certified FDN-P (Functional Diagnostic Nutrition Practitioner) and a Board Certified Health and Wellness Coach. My goal is to share not only recipes and exercise tips but also dive into more vulnerable and emotional topics. I’m excited to bring you all along as I evolve in my pursuit of self-discovery! Check out my YouTube channel for videos: An Elemental Life and Wellness as well as my Instagram page:

This Week's Sunday Meal Prepping was a bit more time consuming for a few reasons:1. I prepped not only for my partner an...
03/23/2026

This Week's Sunday Meal Prepping was a bit more time consuming for a few reasons:

1. I prepped not only for my partner and I, but also my partner's momma too. ☺️

2. I premade a few suppers and that took additional time.

3. I'm still trying to navigate working within a smaller space, but we're making it work!

And...I got it all done! 🙌

Breakfast ~

Gluten-free Sausage and Cheese Cornbread Muffins (for momma)

Gluten-free Flaxseed English Muffins with Spinach and Cottage Cheese Egglettes (for me)

Sausage Cheese and Onion Frittata (for The Man)

Lunch ~

Mediterranean Chicken Salad (for The Man)

Creamy Tomato and Pepper Soup with White Beans, Chicken, Bok Choy, and other veggie goodness (for momma and myself)

Snacks ~

Pepperoni and Cheese Cups (for The Man)

Berry Cottage Cheese and Greek Yogurt blended with Chia Seeds (for Me)

Greek Yogurt and Berry Parfait with Gluten-free Granola (for Momma)

Bone Broth seasoned with Garlic Salt, Onion Powder, and Cumin (for Me)

Supper ~

Ground Turkey Veggie Bake with Brussels Sprouts, Sweet Potatoes, Onions, and a sauce I made using leftover Broccoli Stems, Nutritional Yeast, Greek Yogurt, and Spices. I added a little Shredded Parmesan Cheese.

Honey Dijon Salmon over Cauliflower Rice and Green Beans

Lemon Herb Ricotta Chicken with Mashed Cauliflower and Broccoli

Extras ~

I cleaned lots of Berries for our toddler to snack on as well.

I'll be sharing all of the suppers with his momma as well. The inspiration for these meals was to pack in as many nutrients as possible while using a variety of whole foods.

The great thing about these meals is they can easily be reheated in the glass containers making it a seamless process to get supper on the table when time is short.

What are YOU doing to make your week ahead seamless?? 🤔

Quite possibly my biggest Sunday Meal Prep I've done in a hot minute. There are so many delicious meal options packed FU...
03/23/2026

Quite possibly my biggest Sunday Meal Prep I've done in a hot minute. There are so many delicious meal options packed FULL of nutrients in this fridge. It's gonna be an amazing week for us. 🙌

Stay tuned 👀 for more food posts.

❤️

A little Meal Prepping for this week ~✅️ Homemade Flaxseed English Muffins and Spinach and Cottage Cheese Egglettes 🥚. T...
03/09/2026

A little Meal Prepping for this week ~

✅️ Homemade Flaxseed English Muffins and Spinach and Cottage Cheese Egglettes 🥚. This was one of my favorite Protein and Fiber rich meals for awhile. I'm excited to add it back to this week's meal plan!! 🙌

✅️ Chicken and Bean Soup with lots of veggies (Tomatoes, Carrots, Celery, Onions, Baby Bok Choy, Spinach), Red Kidney Beans, and Great Northern Beans. I used a good amount of my favorite spices including Cumin for its healing power! And of course I added some rich Tomato Sauce and used Chicken Bone Broth as my base for extra protein and Amino Acids. This soup 🍲 is my JAM!!! 😋

✅️ A blend of Good Culture Cottage Cheese, Greek Yogurt, No Sugar Added Peaches 🍑, Cinnamon, and Chia Seeds. This will be the perfect protein snack for me on my very busy days.

✅️ And... Chicken Pesto Protein Pasta Salad with Kalmata Olives, English Cucumber 🥒, Roma Tomatoes 🍅, Artichokes, and Sugar Free Pesto Sauce. I used Barilla's Chickpea Penne and added cooked Chicken.

What are YOU prepping ahead to help you stay full and satiated this week?? 🤔

I was feeling something very different for supper this week. With a house full of picky eaters I tend to get a little ov...
02/25/2026

I was feeling something very different for supper this week. With a house full of picky eaters I tend to get a little overwhelmed trying to find foods everyone will eat. 🙄

I decided to go for something that was interchangeable. Meaning... I made the protein and swapped out sides for each person in our household. 😎

For example...👇👇👇

I made Beef Keftah Kabobs and served mine and my honey's over Lime Cilantro Cauliflower Rice and a side of Greek Salsa with Tatziki Sauce.

The flavor combinations were absolutely amazing!!! 💯

For the kiddos, one kid got Green Beans and Mac N Cheese (I buy individual cup servings), one kid got Potato Smiles cooked in the Airfryer with Garlic Salt and a side of Corn 🌽 , and one kid got Potato Smiles cooked in the Airfryer with Garlic Salt and a side of Green Beans.

Easy peasy. I prepped my Beef Keftah Kabobs the night before to let all for flavors seep through and then baked them the next night at 400 for 25 minutes. Then I broiled them on high for 4 minutes.

It's not always easy feeding a full house with various likes and dislikes, but... we're navigating our way through it like Champs! 🏆

What are YOU eating on this week?

When you just need a very quick sweet treat. 😋 Throw these lovely Chocolate Covered Cashews together. Ingredients ~Whole...
02/25/2026

When you just need a very quick sweet treat. 😋 Throw these lovely Chocolate Covered Cashews together.

Ingredients ~

Whole Lightly Salted Cashews
Lilly's Milk Chocolate Chips
Coconut Oil
Flaky Sea Salt

Directions ~

Melted Lilly's Chocolate with a teaspoon of Coconut Oil.

Mix Cashews into melted Chocolate.

Use a small spoon 🥄 to put mixture into a silicone mold of your choice or simply dollop desired amounts onto a sheet pan with parchment paper.

Sprinkle 🤏 a little Flaky Sea Salt on top.

Place in the freezer to harden.

Eat and enjoy!! 😛

Quick and soooo very easy!! Perfect little treat. Now just try and resist eating them all in one sitting. 😅

Let's talk protein 💪and fiber 🙌!!I had a few minutes this morning to prep out this evenings supper. 🍽I needed to not onl...
02/05/2026

Let's talk protein 💪and fiber 🙌!!

I had a few minutes this morning to prep out this evenings supper. 🍽

I needed to not only use up extra ingredients from my fridge before they went bad, but also... I wanted to really up our macros for tonight. We have goals to hit! 🎯

So.... I blended Cottage Cheese into my Alfredo 🧀 Sauce. Not only did it add an additional layer of creaminess, it also increased the amount of protein in this dish without added sugar.

I, of course used my regular "go to"... Chickpea Penne for the fiber content. Barilla is STILL my favorite brand. It doesn't get gummy and it literally contains no other ingredients bit chickpeas, which I LOVE! ❤

Ohhhh... and I layered in a small tub of Ricotta Cheese too!! That took this pasta dish to a whole other level!! ⬆️⬆️⬆️

Tonight we're gonna be full and satiated. 💯💯💯

What are YOU eating tonight? 🤔

Mmmmm.... London Broil for the win! 🏆 There's nothing better than a hot, savory supper straight from the crockpot on a c...
01/30/2026

Mmmmm.... London Broil for the win! 🏆

There's nothing better than a hot, savory supper straight from the crockpot on a cold 🥶 night.

I got this HUGE London Broil on sale and immediately was grateful for its size. I've gone from a family of 3 to a family of 6. And 5 of us LOVE steak 🥩.

❇️ I made a quick marinade out of ingredients I already had: leftover Beef Broth from another meal I made recently, Worcestershire Sauce, No Sugar Added Ketchup, Red Wine Vinegar, Dijon Mustard, and Swerve Brown Sugar Alternative.

❇️ I patted my London Broil as dry as I could get it and then rubbed it on both sides with Sea Salt.

❇️ I coated the inside of my crockpot with Avocado 🥑 Oil. Then I put about a tablespoon of it in a hot skillet and seared my steak on each side for about 2 minutes. I removed my steak from the pan and immediately put it into the crockpot (which had be preheating on high).

❇️ I poured my marinade directly on top. Unfortunately I did this all by sight and taste so i can't really provide exact measurements. But...it was just enough to slightly cover my steak in the crockpot.

❇️ I then added my seasonings directly on top as well. I used Garlic Powder, Onion Powder, Garlic Salt, and Thyme. I was not shy with my seasonings. 😏

❇️ I then topped the London Broil with 4 pats of butter (about a TBSP each).

❇️ I covered my crockpot and let the steak cook on high for 1 hour. Then I turned it down to low. About 5 hours later I removed my London Broil and cut it up onto chunks and placed back into the crockpot for an additional hour and half.

❇️ I served this deliciousness with Mashed Cauliflower and Broccoli 🥦 for us adults and different veggies for my kiddos. 1 of my teenagers wasnt home and my other 2 eat different vegetables so I just put out an individual amount for each of them and gave them both a piece of Garlic Toast that I had thrown in the Airfryer with some Garlic Salt.

And BAM! Supper was served!! 🙌

Quick and easy to personalize by adding a few extra sides. And... I wound up having enough leftover for 2 extra meals in the freezer.

With the cold weather 🥶 we've been experiencing and having a house full of kids, I've been so grateful to have food prep...
01/27/2026

With the cold weather 🥶 we've been experiencing and having a house full of kids, I've been so grateful to have food prepped and ready in the fridge. It makes throwing meals together even quicker. 🙌

I used the Mediterranean Salsa I prepped ahead for Mediterranean Salmon for last night's supper. I also added Tuna and some Almond Flour Crackers for a quick lunch for My Love. 😏

He and I both LOVE fish. And this zesty, flavorful salsa totally enhances our food experience. 😍
.... And that's what it's about right?? 🤔

If you don't enjoy what you consume and see it as an experience... you're just going through the motions.

👉 Life is too short NOT to love what you eat!

So...get creative!! Explore your palate!! 😋

Weekly Meal Prepping Done!! ✅️ Since I'll be making more of our suppers 🍽 each night I focused on prepping our breakfast...
01/25/2026

Weekly Meal Prepping Done!! ✅️

Since I'll be making more of our suppers 🍽 each night I focused on prepping our breakfast, lunches, and snacks. Though I did prep a couple of things for supper this evening and tomorrow just to make my time ⏲️ in the kitchen easier.

Breakfasts ~
.. for me 👉 Spinach and Feta Egg Muffins with Cottage Cheese topped with chopped Green Onions and Garlic 🧄 Salt.
.. for The Man 👉 Chorizo Frittata with Eggs. 🥚, Chorizo, Red/Orange/Yellow/Peppers, Green Onions, Sharp Cheddar Cheese, and Greek Yogurt.

Lunches ~
.. for me 👉 Overnight Oats (for Gym Days) made with Vanilla Whey Protein Protein Shakes, Greek Yogurt, chopped Apples 🍎 and chopped Figs.
.. for The Man 👉 Chicken Salad with chopped Apples and Grapes 🍇, Dukes Mayo, Ranch Dressing, Onion Powder, and Garlic Salt.

Snacks ~
.. for our 4 year old 👉 Fresh Blueberries 🫐 cleaned and ready
.. for The Man 👉 A variety of Hard Meats/Cheeses 🧀 for The Man to grab for work. He prefers high fat/high protein/zero carb options during the week.

Supper Pre Prep ~

🍴 Mediterranean Salsa made with Roma Tomatoes, English Cucumber 🥒, Capers, Red Onion, Kalmata Olives with Red Wine Vinegar, Avocado 🥑 Oil, Oregano, Onion Powder, and Garlic Salt. This will be served over Wild Caught Salmon.

🍴 Flank Steak for "Make it Yourself Burritos 🌯" I marinated Flank Steak 🥩 in Avocado Oil, Soy Free Soy Sauce, Worcestershire Sauce, Garlic Salt, Onion Powder, and Steak Seasoning.

It always feels good to have a well stacked fridge full of healthy meals. It starts the week off on the right foot 👣and keeps us feeling our best. 😌

What are YOU prepping this week?? 🤔

It's time for a healthier sweet treat 😋 for the week. These fudgy brownies are just what my soul needed. 🙌I make my own ...
01/25/2026

It's time for a healthier sweet treat 😋 for the week.

These fudgy brownies are just what my soul needed. 🙌

I make my own Caramel Sauce by blending softened Dates and Cashew Butter with a little water and a pinch of Sea Salt.

I microwaved my Sweet Potato 🥔 until it was super soft and tender. I blended that in with my Brownie Batter and then folded in my Caramel Sauce.

And for extra protein 💪 and good Gut Health properties, I added my favorite Chocolate Bone Broth Protein Powder.

I'm telling you.... this dessert hits every single time. 😎

What sweet treats are YOU enjoying this week?? 🤔

Upcoming cold weather 🥶 called for something with a bit of a kick. So I opted to make Buffalo Chicken Casserole. 😋I've s...
01/25/2026

Upcoming cold weather 🥶 called for something with a bit of a kick. So I opted to make Buffalo Chicken Casserole. 😋

I've shared this recipe before. But this time I decided to add something extra. I put about half a cup of Greek Yogurt into the mixture for even more protein. 💪

The Yogurt added an additional level of creaminess to this dish. In fact, I think I enjoyed it even more than I usually do without it. 😏 I'll definitely be including Greek Yogurt going forward.

My Love and I enjoyed this Friday evening as I sat at the table and prepared taxes. Nothing feels better than enjoying quality time together over a soul warming meal. 🙌

What meals are YOU making to warm up with?? 🤔

I've been super busy trying to get unpacked and settled into a new place and I'm also still navigating a new kitchen and...
01/23/2026

I've been super busy trying to get unpacked and settled into a new place and I'm also still navigating a new kitchen and not the best lighting... 🙄

~ But here is some recent meal prep!!

👇👇👇

🧀 Grab and Go Snacks for my man

🍇 Fresh Grapes for on the go

🫐 Fresh Blueberries ready for Protein Smoothies

🍎 Chicken Salad with chopped Apple and Grapes

🥦 Chicken Broccoli Alfredo Bake with Ricotta Cheese

🍖 Meaty Breakfast Frittata

🍓 Overnight Oats with Whey Protein, Greek Yogurt, and Berries

🍄 Gluten-free Salisbury Steak in a Creamy Mushroom Sauce with Mashed Cauliflower and Broccoli

As I'm learning how to cook for a family of 6 rather than 3, I'll share more meals in the near future. In the meantime I'm focusing on making sure I take good care of myself as well.

Protein and fiber rich foods make me feel best. So that's what I'm sticking to going into this next new month of February.

What are YOU focusing on for February?? 🤔

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Johnson City, TN
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