An Elemental Life And Wellness

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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:

11/18/2025

Welcome to another episode of what can I create out of random ingredients?? 🤔
..... How about a Creamy Sausage Bake?? 😄

Ummmmm...yes please! 🙏🙏🙏

I found this rich and creamy Mushroom Cheese at the store on SALE!! And I thought... what could I do with this?

I used all the ingredients you see in the picture.

Basic Instructions ~

I cooked my Sweet Potatoes first since they take the longest then added my Red Onions (because I had them leftover in the crisper). Then removed them from my Cast Iron (who I lovingly refer to as 'Black Betty' 😏).

I added Heavy Whipping Cream and let come to a boil for about 5 minutes. Then I added my Mushroom Cheese (which I Grated by hand. Sorry I didn't measure. I just measured with my heart ❤️ ...but it was probably about a cup).

After I wisked that in I added my spices and let it continue to bubble.

While I was doing that, I multi-tasked by cooking up my Sausage on another skillet. No... this is not a One Pot Meal. Sorry! 🤣🤣 I also Roasted my Brussels in the oven at 420 for 10 minutes.

When my Cheese Sauce was nice and THICC 😅 I put everything into a bowl and mixed well.

I spooned my mixture into crocks, topped with about 1/2 cup with Grated Greyere Cheese, and home grown Parsley.

And then placed all of them in the oven at 375 for 8 minutes until the cheese was bubbly.

My house smelled A.M.A.Z.I.N.G!! 😍

And BAM!! Meals were ready.

11/18/2025

This past weekend I made something NEW. 😌

Stuffed Pork Tenderloin 😋 with Roasted Sweet Potatoes and Roasted Brussels Sprouts

I cut the Tenderloin down the middle and then flattened with a rolling pin. I spread Honey Goat Cheese across the entire Tenderloin then placed thin sliced of Prosciutto on top. I chopped up Dates and sprinkled them directly on top.

I didn't have any twine so I just rolled it up tight and stuck it in a baking dish coated in Avocado Oil.

I made a glaze for the top with Fig Infused Balsamic Vinegar and Organic Honey. 🍯

I baked at 400 for 30 minutes. Then reglazed the top and continued baking for 5 more minutes.

Let me tell you what!! That was the BEST Stuffed Pork Tenderloin I've ever had. And... we had enough for 2 more meals.

Absolutely 💯 would recommend.

11/18/2025

Today I am feeling abundant gratitude. 🙌

This past year has brought many challenges and through those I have become stronger and more resilient.

I have leaned into my fear. I let it wash over me. I let it teach me. I let it shape me.

I have learned to listen to my instincts. I've become more in tune with myself. I've become more self aware of my patterns of behavior.

I've given myself permission to let go and trust. I've walked away from people who do not serve my best interests. I've distanced myself from situations that do not align with my future goals.

I've refocused many times over. I've given myself grace to start again as many times as I've needed. I've praised my own accomplishments silently and quietly.

Now I'm allowing myself to be hopeful for a new life and a new future. A life that brings peace, comfort, and true safety within my world. And... openness for real reciprocal love.

As this year comes to an end I am choosing to see it as a success. I set out to be the best single, working momma I could be. To build my businesses with integrity. To maintain my health and emotional growth.

And I am proud to say that even in my hardest days... I've done just that. Over and over and over again.

So as YOU get closer to the end of this year ... I challenge YOU to focus on your triumphs, to see the lessons you've learned, and to be grateful for all YOU'VE accomplished big or small... YOU made it.

Celebrate YOU. Because YOU deserve it. 😌
Step into YOUR power. YOU'VE got this.

11/11/2025

Thank you to all of the brave men and women who have served our country. Your sacrifice and dedication has not gone unnoticed. You have defended our freedoms, ensured our safety, and helped shape our country.

May today you be celebrated as you deserve to be, not just today, but every single day. 🙌

11/09/2025

Sunday Meal Prepping Done ✅️

I didn't really need to make as much this week thankfully! 🙌 And... Real Talk... Money was more than right and I wasn't sure how this Single Momma was gonna make it happen this week.

But then I remembered.... 👇👇👇

I still have meals premade in the freezer to choose from.

I did also make a Flank Steak today in the crockpot leaving us some tasty leftovers. 😋

I prepped out Chicken Fritters (which my kids like) from chicken 🍗 I had set aside in the freezer. So that is an extra meal for us as well.

I repurposed some cooked chicken I had and made (4) Chicken Mexican Dishes 🌶 to put into the freezer for next time.

I used up some veggies 🥬 that were getting pethy and put together a few Jar Salads with Tuna.

My mom gave me some leftover Chai Kachava so I made Kachava Overnight Oats and added a TBSP of Walnuts and a little Unsweetened Shredded Coconut. 🥥

And... I repurposed my leftover Steak Fajitas I had the other night with my momma and made a Frittata for My Love. ❤

We're definitely covered for food this week. And I'm feeling super blessed. 🙌

11/09/2025

What do you do when you don't get the result you were hoping for from an experiment??

.... You experiment AGAIN!! 🤓

My momma didn't raise no quitter!! And also... this Single Momma does NOT waste food in this house!! 🤚

So ... I took those Lentil Wraps I created last weekend (that I did NOT LOVE 👎) and made Lentil Chips instead!

And guess what?? 🤔

.... I liked them soooo much better!! 😌

I just cut them up, coated each side in Avocado 🥑 Oil, spices (Garlic Powder, Onion Powder, Garlic Salt, and Paprika) and baked them at 350 for 20 minutes ⏲️ then flipped and baked another 15 minutes.

I enjoyed these protein/fiber rich chips with some Hummus. Yuuuup. They were delicious!! 😋

So when in doubt...try try again! I'm so glad I was able to save and reuse what I already have. 🙌

11/06/2025

A few weeks ago I made this comforting, soul soothing meal for someone special and I. 😍

I wanted to have something that felt warm and completely filling while also still providing a good amount of nutrients and protein. 💪

I created this "Mexican Pie" using a combination of different recipes I've shared before. 😏

I incorporated my secret ingredient "Sweet Corn" 🌽 Extract into this Gluten-free Cornbread Muffin Mixture.

I added that mixture to a blend of Ground Turkey, Peppers, Onions, Organic Black Beans, Cauliflower Rice, and LOTS of spices. 🌶

I baked at 375 for 20 minutes. The Cheese 🧀 in the Cornbread was perfect the amount of cheese for this dish.

Needless to say, it was a total hit. I'll definitely be making this again!! 😎

11/03/2025

Sunday Meal Prepping Done ✅️

I did quite a bit of prepping today. I'll be sharing some meals with family so I made as much as possible this afternoon.

*** I'll also be making a Beef Cauliflower and Leek Soup this week. So stay tuned 👀 for that!! ***

Suppers ~

🔴 ... Cilantro Lime Chicken with Red Onions over Mashed Cauliflower and Roasted Brussels Sprouts. The sauce had fresh Cilantro, Lime Juice, Chicken 🍗 Bone Broth, and Greek Yogurt.

🔴 ... Chicken Basil Pesto and Ricotta Bake with jarred Roasted Peppers, Sundried Tomatoes, Chickpea Penne Pasta, sliced Roma Tomatoes, Ricotta Cheese mixed with Grated Parmesan, Shredded Italian Cheese 🧀 Blend, Garlic Powder, Garlic Salt, and Fresh Basil. - this yielded 6 servings.

Snacks ~

🟠 ... Cottage Cheese and Peaches 🍑 with Cinnamon

🟠 ... Red and Green Seedless Grapes 🍇

Lunch ~

🟡 ... Egg Salad with a kick!! I blended Cottage Cheese, Dukes Mayo, Dijon Mustard, Yellow Mustard with Garlic Salt, Onion Powder and Pickle Juice until it was creamy. Then I chopped Hard Boiled Eggs 🥚 up and finely chopped No Sugar Added Gerkins. Mixed that all up. Then mixed in Dill. Then....I mixed in my creamy mixture. It is gooood. 😎

Breakfast ~

🟢 ... Frittata with chopped Sausage, Ham, Turkey and Bacon 🥓 with Ricotta and Greyere Cheese plus Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning.

BONUS ~

🔵 ... I made a batch of Red Lentil Wraps and prepped Lettuce 🥬, sliced Cucumbers and sliced Roma Tomatoes. I'll add Sliced Chipotle Chicken and Hummus to these high protein wraps throughout the week.

So lots of protein and fiber rich meals to keep me going throughout the week.

What are YOU eating on this week?? 🤔

10/27/2025

Sunday Meal Prepping Done ✅️

Breakfast ~

🔅 Frittata with (12) Eggs blended with Cottage Cheese and Greek Yogurt, chopped Sausage and leftover Kielbasa from last week, and Greyere Cheese 🧀 plus...a little chopped Spinach and spices.

Lunch ~

🔅 Jar Salads with Canned Chicken, Hard Boiled Eggs 🥚, English Cucumber, Roma Tomatoes, Greens 🥬, Shredded Colby Jack Cheese, and Sugar Free Honey Dijon Dressing.

Snack ~

🔅 Cottage Cheese, No Sugar Added Pears 🍐, and Ground Cinnamon.

Supper ~

🔅 Asian Meatball Stir-fry with Chicken Meatballs (Ground Chicken, chopped Onion, Ground Ginger, Ground Pork Rines, Onion Powder, Garlic Powder, and a little No Sugar Added Teriyaki Sauce), Broccoli 🥦 Florets, Carrots Slices, and No Sugar Added Pineapple 🍍 Chucks with More No Sugar Added Teriyaki Sauce served over Cauliflower Rice.

👉 This week I'm tracking everything I eat. ☝️

👉 I am ensuring that I hit my Macro goals daily. 👏

👉 Focus on Protein 💪, Fiber, and being right below my calorie limit.

>>>>>> This Momma is focused!! 🤓

What is YOUR focus this week? 🤔

10/20/2025

Sunday Meal Prepping Done ✅️

Super simple food for the week!!! 😎

Supper ~

Stuffed Chicken Breast with Prosciutto and Goat Cheese 🧀 with Mashed Cauliflower and Green Beans

Lunch ~

Seasoned Steak 🥩 over Roasted Brussels Sprouts and Quinoa cooked in Bone Broth with spices served with Greek Yogurt

Breakfast ~

Frittata made with 12 Eggs 🥚, Greek Yogurt, blended Cottage Cheese, Greyere Cheese, Garlic Powder, Onion Powder, Oregano, and Garlic Salt

What are you eating on this week?? 🤔

10/17/2025

This week has been about self-nourishing practices, refocusing, and taking one day at a time. 🙌

It's been a challenging week full of obstacles, schedule changes, and emotional ups and downs.

Life is not easy. The path to improved health is not a straight line 📉. There are and will continue to be bumps in the road.

It's ok to take time to re-enter and re-adjust when needed.

My best offense this week was to ensure I was adhering to my meal plan 🗓 and getting in my gym time as well as my morning walks/runs.

After gaining about 10lbs from perimenopause, I decided it was time to start tracking 📊 my food again.

I focused on Protein 💪, Fiber, and Fat. These are all essential for women of my age when we're navigating the many changes in our bodies.

I felt full, satisfied, and waaaaaay less bloated this week. I slept 😴 better and I was able to have a much better attitude each day.

What are YOU doing to support YOURSELF through the changes of life??

10/13/2025

Welcome back to another episode of "Let's see what we can throw together" and make it edible! 🤣🤣

It's not exactly "Marry Me Chicken"... because I didn't yet flour, but it's just definitely maybe "Court Me for Awhile Chicken". 🤣🤣

Fairly easy and quick ingredients ~

5 thin Chicken Breasts
1 box of Barilla Chick Pea Penne Pasta
Half a jar of leftover Mushrooms
Half a jar of Sun Dried Tomatoes
Half a jar of Sun Dried Pesto
Heavy Whipping Cream
Shredder Parmesan Cheese
Chicken Bone Broth
Spices (Oregano, Thyme, Fresh Basil, Garlic Powder, Onion Powder, and Garlic Salt)

I tossed the cooked pasta in the Pesto. 😋

Quick and easy supper for the win! 🏆

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Johnson City, TN
37615

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

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