An Elemental Life And Wellness

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Johnson City, TN
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:

09/22/2025

Sunday Meal Prepping Done ✅️

Working backwards this time.... 👇👇👇

Suppers ~

🔸️ Beef Kielbasa, Sweet Potatoes, Brussels Sprouts, Onions, Gouda Cheese, Cream Cheese, Grated Parmesan, HWC, Rosemary, Garlic 🧄 Powder, Onion Powder, and Garlic Salt.

🔸️ Stuffed Chicken Breast with sliced Ham, Turkey, and Cheddar Cheese topped with Grated Parmesan, Garlic Powder, Garlic Salt, and Paprika paired with a Chessy Cauliflower and Broccoli 🥦 Bake.

🔸️ Shredded BBQ Chicken Chaffle Sandwiches with Slaw, and Sandwich Pickles. I used a combo of G. Hughes Hickory and Honey 🍯 BBQ Sauce plus Onion Powder, Garlic Powder, and Garlic Salt.

🔸️ Alioli Chicken is prepped for this week using Greek Yogurt, Dukes Mayo, Soy Free Soy Sauce, Grated Parmesan 🧀, Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning.

Lunch ~

🔸️ Chicken Salad with chopped Apple 🍎 and Grapes 🍇, Dukes Mayo, Ranch Dressing, Onion Powder, and Garlic Salt.

Snacks ~

🔸️ Cottage Cheese blended with No Sugar Added Peaches 🍑, Sugar Free Grape Chia Jam, Whey Protein Powder, and Cinnamon topped with Unsweetened Shredded Coconut and Pumpkin Seeds.

🔸️ Fresh Fruit 🍇 for grab and go.

Breakfast ~

🔸️ Frittata with leftover Chicken Meatloaf from the freezer chopped up very small, chopped Onion 🌰, and finely chopped Broccoli and topped with Italian Cheese and Oregano and Garlic Salt.

What are you prepping this week?? 🤔

09/15/2025

Sunday Meal Prepping Done ✅️

Breakfast ~

✴️ Steak Cheese and Hash Brown Breakfast Burritos 🌯 for my boys (using Low Carb Wraps just in case I need to snag one 😜).

✴️ Frittata with Eggs, Steak 🥩, Yellow Peppers, Greek Yogurt, Shredded Colby Jack Cheese, Green Onions, and Spices.

Protein Snack ~

✴️ Cottage Cheese blended with Blueberry Chia Jam, Whey Protein Powder, and Cinnamon topped with Peaches 🍑 and fresh clean Grapes for on the go.

Lunch ~

✴️ A Chicken Salad Recipe with: (2) cans of Canned Chicken, 1 cup chopped No Sugar Added Gerkins, 3 Hard Boiled Eggs 🥚, 2 TBSP of fresh chopped Dill, 3 TBSP Pickle Juice, Onion Powder, Garlic Salt, Sour Cream, Dukes Mayo, and Yellow Mustard. And... I made Chaffles!! 😍

Suppers ~

✴️ Ground Turkey Pasta Bake with Barilla Rotini Chickpea Pasta, Rao's Marinara, chopped Yellow Peppers, Shredded Italian Cheese, Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning.

✴️ Ginger Orange Teriyaki Meatballs (using Ground Chicken) with Organic No Sugar Added Pineapple, Broccoli 🥦, and Green Onions over Cauliflower Rice. Spices were Ground Ginger, Onion Powder, and Garlic Powder. I also used Soy Free Soy Sauce and G.Hughes Orange Ginger Marinade for the sauce.

✴️ I still have leftover meals from other Sunday Meal Preps ready to go from the freezer. All I need to do is grab one in the morning and let it defrost while I'm at work. 🙌

What are you eating this week?? 🤔

09/08/2025

Weekly Meal Prepping Done ✅️

🔹️ Breakfast Frittata with chopped Sausage Links, Shredded Colby Jack Cheese, Greek Yogurt, finely chopped Purple Peppers, chopped Onion, Cherry Tomatoes 🍅, Salsa, and Spices.

🔹️ Chicken Salad with chopped Apple and Grapes 🍇, Dukes Mayo, Ranch Dressing, Onion Powder, and Garlic Salt.

🔹️ Swedish Meatballs with Mushrooms and Onions over Mashed Cauliflower and Broccoli. 🥦

🔹️ Mexican Bowls with Ground Turkey, Peppers, Onions, Organic Black Beans, Cauliflower Rice, Spices 🌶, and Greek Yogurt.

🔹️ I prepped out my mixture to make Chicken Fritters fresh as well as a Cheesy Cauliflower and Broccoli Bake with Bacon. 🥓

What's your Meal Plan look like this week??

09/02/2025

Weekly Meal Prepping Done ✅️

This Week's Meal Prep was a bit faster. I still have meals leftover in the freezer so I didn't need to prep out as much.

Breakfast ~

Veggie 🥦 Frittata with Greek Yogurt added for more protein and Shredded Colby Jack Cheese and Sausage.

Snacks ~

Fresh Fruit 🍇 that I'll pair with Cashews

Lunch ~

Chicken Salad with chopped Apple 🍎 and Grapes

Supper ~

Beef Sausage with Organic Black Beans, Peppers, Onions, Cauliflower Rice, Salsa, Shredded Colby Jack Cheese, and Spices 🌶

Plus a variety of meals to choose from the freezer.

Easy!! What are YOU eating on this week?? 🤔

08/24/2025

Sunday Meal Prepping Done ✅️

✴️ Breakfast Frittata with Ham, Bacon 🥓, Colby Jack Cheese, and Greek Yogurt

✴️ Fresh Fruit and Chicken Salad with Green and Red Grapes 🍇, chopped Apples, Celery, Walnuts, Mayo, Ranch, and Spices

✴️ Chicken Meatloaf made with finely chopped Spinach, leftover Salsa, Grated Parmesan, Ground Pork Rines, finely chopped Mushrooms, 1 Egg, Garlic Powder, Garlic Salt, Onion Powder, Italian Seasoning, Worcestershiee Sauce, and topped with No Sugar Added Ketchup with Mashed Cauliflower and Broccoli 🥦

✴️ Chicken Alfredo with Barilla Chickpea Penne; Rao's Four Cheese 🧀 Alfredo Sauce, Broccoli, Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning

We'll also be having:

✴️ Breaded Pork Chops with Ground Pork Rines and Grated Parmesan Cheese and Airfried Salmon this week too.

✴️ I also made Chocolate Protein Brownies for my kids for after school snacks! I made my own Date Carmel Sauce using Dates, Almond Milk, No Sugar Added PB, and a little Flaky Sea Salt

What are you eating on this week?? 🤔

08/17/2025

Sunday Meal Prepping Done ✅️

Prep for this week was much quicker and easier. Want to know why?? 🤔
.... 👉 Because I pulled premade meals out of my freezer. Money is tight and I had limited resources. So... I used what I had! 😏
.... 👉 This is why planning ahead and putting meals aside in the freezer helps tremendously.

🙌 It reduces stress.
🙌 It ensures I stay on track.
🙌 It keeps me fueled.
🙌 It helps me stretch every dollar possible.

This week I'll be having ~

🔅 Leftover Breakfast Frittatas. I have a couple of different kinds from over the past few weeks. I'll add a little Salsa and Greek Yogurt as well.

🔅 Stuffed Chicken Breast with Mashed Cauliflower and Broccoli

🔅 Mexican Bowls

🔅 Chickpea Penne Pasta with Chicken, Broccoli, and Rao's Alfredo Sauce

🔅 Ground Turkey with Sweet Potatoes, Roasted Brussels Sprouts, and a Creamy Cheese Sauce

I also prepped out ~

🔅 Cottage Cheese and Peaches 🍑 for Protein Snacks

🔅 Fresh Fruit 🫐 for grab and go. Perfect for when I sit for long periods of time in Car Line waiting for my kiddos.

🔅 Chicken Salad with chopped Apple 🍎 and Grapes with homemade Ranch Dressing and Dukes Mayo

And... done!! ✔️ I'm all set and ready for a long, hard week ahead. There are a lot of things out of my control. But the one thing I can take hold of is my nutrition.

What are you doing this week to stay on top of YOUR nutritional goals??

08/17/2025

Some recent deliciousness. 😋 Ya'll know how much I LOVE ❤️ food!!

🍴Meatball Casserole with homegrown Basil, Ricotta Cheese, Rao's Four Cheese 🧀 Marinara, and Spices.

🍴Gluten-free Pinwheels with sliced Ham 🍖, Turkey, and Provolone Cheese.

🍴Seared Tuna over Cauliflower Rice topped with Avocado and a dollop of Greek Yogurt served with Roasted Brussels Sprouts with Honey Fig Infused Balsamic Vinegar and Garlic 🧄 Salt.

🍴Steak Breakfast Burritos using Gluten-free Wraps, Seasoned Flank Steak, Eggs, and Shredded Colby Jack Cheese with Tostones and Grapes. 🍇

What have you been eating on??

08/11/2025

Sunday Meal Prepping Done ✅️

🔅 This week I'll be making a couple of meals fresh for my kids, but I'll be eating mostly what I prep ahead.

🔅 I'm in a caloric deficit this week and that means it's a high priority for me to make sure I have most of my meals ready to go.

🔅 Prepping ahead ensures I eat what I've made and don't revert back to old behaviors that do not serve me. Like eating food straight out the fridge or pantry when I'm hangry 😵‍💫 and tired from the day.

This Week's Menu:

Breakfast ~

For me - Frittata with 12 Eggs 🥚, 1/2 cup of Greek Yogurt, chopped up leftover Chicken Meatloaf from my freezer, frozen Spinach, Shredded Parmesan, Oregano, Garlic 🧄 Powder, Garlic Salt, and Onion Powder. I have a couple of servings that will go straight into the freezer to save for another time.

For my children- Breakfast Burritos with seasoned Flank Steak 🥩, Scrambled Eggs, Hash Browns, and Shredded Colby Jack Cheese.

Lunch ~

For me - Mexican Bowls with Ground Beef seasoned with Tomato 🍅 Paste, Cumin, Paprika, Chili Powder, Onion Powder, Garlic Powder, Garlic Salt with Organic Black Beans, Yellow and Orange Peppers, Cauliflower Rice, Salsa and topped with a little Shredded Colby Jack Cheese. I'll add dollop of Greek Yogurt for extra protein. 💪

Snacks ~

I made Protein Bars using the leftover Granola I made from the week before plus H**p Hearts, Chia Seeds, Quinoa (uncooked), Almonds, Melted No Sugar Added PB, a little Honey 🍯, ChocZero Chocolate Chips, and topped with Lilly's Carmel Chocolate and Flaky Sea Salt.

I also cleaned Fruit 🍇 ready to go as well.

Supper ~

For me - Jar Salads with Tuna, Cherry Tomatoes, Cucumber, Organic Garbanzo Beans, Greens 🥬, Bleu Cheese Crumbles and Sugar Free Honey Dijon Dressing.

For my children - I'll be making Airfried Salmon, Breaded Pork Chops, and possibly Subs mid week. I like to give them at least one "fun meal" during the week. 😁

What are you eating on this week?? 🤔

08/10/2025

Yesterday was a HUGE day!! I managed to get in 16,541 steps 🚶‍♀️ BEFORE 2:30pm!!

I had to cut my grass yesterday and man was it hot 🔥 out!!

I made sure to wear compression socks for extra support and my work boots. And ya'll know I'm Latina and I ain't about to wash my hair again so I pulled it up and wrapped it in a scarf. 😏

It was such a big job that I had to take a few breaks in between to hydrate and ... get a snack. Thank goodness I had a couple of Gluten-free treats leftover that I made for my friend. 😋

Here's the thing 👇👇👇

~ When we think about exercise, it's important we rewire our brains 🧠 little. Exercise isn't just lifting weights 🏋‍♀️ or doing squats. It's about moving our bodies in positive ways, increasing our heart rate, and doing things that make us feel alive.

Hopefully you enjoy what you do. I won't say I "enjoyed" what I had to do yesterday. But... I do love that I sweat, I got in a lot of steps, and I felt strong. 💪

I will admit there were times I didn't think I'd make it. However my determination to push through helped me forge ahead. I powered through it. 👏And I'm glad I did.

What are you doing to power through??

08/09/2025

This right here is what I am calling a Cookie Dough Snickers Bar. 😋

It was a throw together and a complete experiment 🤓 I decided to make tonight for my sweet friend's birthday dinner.

It was simple ingredients that I had in my pantry.

Check out how I made this decadent treat that also happens to be Gluten-free. And of course I used Swerve and a little Honey 🍯 to sweeten it just perfectly without a huge impact to blood sugar levels!!

Bottom layer:

Pitted Dates ~ I placed plastic wrap in the bottom of an 8x8 pan. Then lined up approximately 15 Pitted Medjool Dates and flattened them with a roller.

Middle layer:

Edible Cookie Dough ~ On top of the flattened Dates I spread a thick layer of Cookie Dough which was made of 1/2 cup of Almond Flour, 6 TBSP of Coconut Flour, 6 TBSP of Melted Coconut Oil, 3 TBSP of Granular Swerve, 3 TBSP of Honey, and a little Carmel flavored Protein Shake to bind the mixture (about 1/3 cup). Plus about 1/2 cup of ChocZero Chocolate Chips.

Top Layers:

I melted about 1/3 cup of No Sugar Added JIF Peanut Butter directly on top and placed in the freezer. Then I melted a bag of Lilly's Carmel Chocolate Chips. I removed my pan from the freezer and poured the melted chocolate on top and smoothed it level. I topped with Salted Peanuts and Flaky Sea Salt. I placed it back in the freezer for 30 minutes to harden. I removed from the freezer and cut into squares.

These were absolutely delicious!! They came out waaaay better than I expected. Now I'm wondering what other variations can I make?? 🤔

08/03/2025

Hang in there ya'll!! This is my last and final post for this week's Meal Prep!! 🙌

This week I had a follower send me a message and ask me "How I create variety in my meal plans".

Well... this is how. Pay very close 👀 attention, friends!!

When I meal prep my meals, a lot of times I'll pull aside a serving or 2 and immediately place them into my freezer.

This allows me to pull out a dish whenever I need to. It could be in addition to what I have planned or in place.

This creates variety and flexibility. Because let's be real... who wants to eat the same exact thing every single day? 🤔

I don't always mind eating the same things, but there are times I want to change it up a bit.

Or.... there are times like these where I do not have the resources to go grocery shopping for an entire week of meals.

So... this week I will be eating off of meals I had in my freezer:

🥣 Leftover Soup (Protein Chicken Noodle using Chickpea Pasta) with Bone Broth and lots of veggies.

🥔 Cashew Chicken with Roasted Sweet Potato and Mixed Veggies

🫑 Ground Turkey and Brussels Sprouts with Peppers over Cauliflower Rice

🥦 Stuffed Chicken Breast with Ham, Turkey, and Colby Jack Cheese with Mashed Cauliflower and Broccoli

And... I prepped out some additional veggies for 2 meals I will be making much later in the week. My boys asked for Salmon.

So I'll be cooking that up fresh!! I have sliced Sweet Potatoes ready to roast and Peppers that will be going into Meatball Casserole next weekend.

Again, not to be redundant but .... this is how I manage to stretch every dollar 💵 while also feeding my body.

I'm a Single Momma and though I love my children, I also have my own goals and my own needs. And they're just as important.

It's ok to make yourself a priority. In fact you MUST!! You cannot show up for others if you don't show up for yourself.

What are you doing this week to make yourself a priority and be thrifty??

08/03/2025

Here's my 3rd part to making sure I stay on track this week using ONLY what I have on hand.

Wanna know a secret?? 🤔

~ I don't like Greek Yogurt. At least not on its own. Lots of people will tell me, "Oh I love to have Greek Yogurt with Fruit as a Protein Snack".

Ummmm...yuck!! 🤮 I am NOT a fan.

But I'm sure you've seen me share how I use Greek Yogurt in other dishes. That's because I don't just eat straight up Greek Yogurt. It MUST be on something or in something for me to consume it.

So this next dish is a bit of a stretch for me. And also...it's a great way for me to eat Greek Yogurt without me making a face. 😵‍💫

Again...I looked to see what I had on hand. I had leftover Frozen Berries 🍓🫐, Greek Yogurt (of course), and a few scoops of Whey Protein left in my container.

👉 I blended all of it together and placed my mixture into 5 glass mason jars. Yep!! Ya'll know I love ❤️ my jars!!

But... something was missing. I needed some crunch. I wanted to get some Magic Spoon Granola this week. Alas...Momma ballin' on a budget and so that meant ... No. 😔

I did not dispare!! 😌 I simply made my own granola! Using ONLY ingredients I had in my pantry:

🔅 2 cups Gluten-free Oats
🔅 1/2 cup of Nuts (Sliced Almonds and Chopped Pecans is what I had in my pantry)
🔅 2 tsp of Chia Seeds
🔅 2 tsp of Dark Flax Seeds
🔅 1 cup of Pumpkin Seeds
🔅 1/2 cup Unsweetened Shredded Coconut
🔅 1 tsp Vanilla Extract
🔅 1 tsp of Ground Cinnamon
🔅 1/2 cup Melted Coconut Oil
🔅 1/4 cup of Melted Cashew Butter
🔅 2 TBSP of Honey
🔅 Pinch of Flaky Sea Salt

👉 I mixed everything in a very large bowl. Then placed on a silicone liner. I spread evenly and topped with my Flaky Sea Salt.

👉 I baked in my oven at 350 for 25 minutes.

👉 I removed from the heat and let it cool completely for 45 minutes. I'm not a patient person, but I tried really hard to stay busy while it sat. 😏

👉 After my Granola was cool, I put 2 Tablespoons of Granola into eat jar on top of my Fruit Protein Yogurt.

I am storing my leftover Granola in another Jar for next week. It'll stay fresh for at least a week.

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Johnson City, TN
37615

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http://www.an-elemental-life-and-wellness.com/

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