Wholesome

11/18/2021

Taking some great advice from my good friend about food rules over the holiday season. Today we’re eating waffles (with butter AND syrup) on a Thursday because we can! 😃

10/23/2021

It was a baked-sweet-potato-stuffed-with-smoked-pork-butt kind of night 🍠🥓😋

10/14/2021

Another knocked-it-out-of-the-park dinner tonight courtesy of the amazing Cassy Joy at . If you haven’t bought your copy of or you are missing out! 😋😋😋

10/12/2021

This is my current breakfast obsession that is also 🙌🏻

These super easy oat breakfast cups are gluten free, dairy free and are full of fiber and antioxidants 💥💥💥

They’re also super easy to modify - including a Fall inspired pumpkin version 🎃

But the best part? You can make them ahead and freeze them for a super quick and easy breakfast on the go! Just heat them, and slather them with some grass fed butter - delish! 😋

These are one of the many breakfast option that I offer as part of my monthly meal plan package - DM me if you would like some more info!

09/27/2021

This morning was a shining example of what happens when I don’t prioritize my health and plan my week better…peanut butter toast on the way to school drop off is what happens 🤦🏻‍♀️

Now I’m not saying there’s anything wrong with eating peanut butter toast for breakfast, but for me, there’s just not enough:

🥓🍳protein
🥑🥥 healthy fats
🥬🍠 quality fiber

And I will more than likely be starving and hangry in an hour 🤦🏻‍♀️

This is why taking a little bit of time on a Sunday to plan your week and your meals is so important!

Taking out the guesswork and having nourishing food planned for each meal means you will:

🔥 stay fuller for longer
🔥 be more energized
🔥 be less likely to suffer from the dreaded afternoon slumps
🔥 be less likely to reach for stimulants

Interested in how you can make your health a priority? Send me a DM and let’s chat!

09/26/2021

Taco Sunday is a thing, right? 🌮🌮🌮

09/20/2021

Pumpkin Season is finally here and we’re not mad about it! 🎃🎃🎃

09/10/2021

H E A V Y.

That seems to be everyone’s consensus about how the world feels right now.

Everything just feels like one big, never-ending, emotionally heavy day.

In times like these, it is so important to focus on looking after you!

Self-care is a bit of a buzzword right now, but it truly is so important in times of high stress.

Self-care does not need to be glamorous, expensive, or even time-consuming.

It can be super simple things to remind yourself that:
❤ You matter
❤ Your mental health matters
❤ Your emotional health matters
❤ Your feelings matter
❤ And, looking after yourself is more than okay!

Some self-care ideas on an emotionally heavy day could be:

🍏 Nourish your body (to the best of your ability) with whole foods - hello grocery store salad kits and rotisserie chickens.
😴 If you are feeling tired, rest! Resting is not being lazy, resting is listening to your body when it is telling you that you need a break. And try to get at least 8 hours of sleep each night.
💆‍♀️ Do at least one thing a day that is just for you. It could be as simple as your skincare routine before bed or reading a few pages of your book.
📵 Shut off social media and the news for periods of time during the day
🧘‍♀️ Meditate - try to give your mind a break from the noise at least once a day
🙏 Start a gratitude journal, or mindfully go through 5 things that you are grateful for when you lay in bed every night. Sometimes it’s so easy to focus on the negatives and forget about the positives!
👯‍♀️ Schedule a time with your BFF for a venting session!
💊 Sometimes supplements can be helpful during times of added stress. Make sure to use them under the guidance of a qualified practitioner

Real food for real people. Empowering clients through personalized education in all aspects of nutrition, nourishment, and lifestyle.

08/18/2021

Last nights consisted of:

🥗 bagged Caesar salad that I bulked up with some extra greens
🥔 Boiled baby potatoes - added some crushed garlic and avocado oil to the pot after draining the water
🥩 Steak cooked on the grill

We served it with some Horseradish Mustard 👌🏻👌🏻👌🏻

This took about 20 minutes to throw together and was delish!

08/04/2021

I've been talking about meal planning in my posts over the past few days.

I shared that I start with a fridge, freezer, and pantry inventory, then I plan my meals, write my grocery list, and the next step is utilizing Grocery Delivery Services 🛒🛒🛒

This is actually something that I only started doing when Kentucky went into lockdown due to COVID 😷 I have a subscription with Amazon Prime, which gives you free delivery and really good discounts at Wholefoods.

Now, Wholefoods was somewhere that I used to buy specialty things from, but I had never considered doing my entire grocery shop there. But I have to say, I have been really impressed! It is definitely comparable with other stores (especially if you shop their specials) plus you get the added bonus of having the groceries delivered to your door! I will also say, I think their produce tends to last longer than other places that I have shopped at.

There are countless delivery and pick-up options when it comes to groceries, so it's definitely worth checking out what your local stores have on offer. Here in Kentucky, I have friends who have used Instacart for Costco, ClickList for Kroger, Shipt, Thrive Market, even Walmart!

Side note that I am NOT an affiliate with any of these services, just giving you my honest opinion on what has worked for me 😊

Even now with the country opening back up, it is far more time-efficient for me to sit on my couch at night and order the majority of my groceries to be delivered at a time that suits me than it is to drive 20 minutes across town to buy them. With all the things that being a mama entails, and all of the things you have to juggle, NOT having to go and do groceries can be an absolute godsend at times!

Have you used a grocery delivery service? I would love to hear about your experiences in the comments!

08/02/2021

I've been talking about meal planning in my posts over the past few days.

I shared that I start with a fridge, freezer and pantry inventory, and then I start to plan my meals.

The next step is writing your grocery list. Go through each meal and write out the ingredients that you need to buy in order to make it. Add in any snacks and other staples that you need as well.

Then it’s time to sort it. And I know this might seem ridiculous, but you will thank me for it when you don’t forget anything, or have to backtrack 5 miles across your local Kroger to get the onions you forgot.

Keep it simple and put everything into groups like:
🍽 Produce
🍽 Meat
🍽 Dairy
🍽 Canned goods
🍽 Condiments
🍽 Baking
🍽 Beverages

To make it even easier, there is a free App called “Anylist” that sorts everything into categories for you, you just have to type it in.

07/31/2021

Doing groceries, writing shopping lists, and meal planning doesn’t have to be something that you dread each week.

Yesterday I shared that I start with a fridge, freezer, pantry inventory. After that I plan my meals.

Plan to use whatever you still have, first. So say if you are doing your groceries on a Friday and you still have those bell peppers sitting there, then you know you are having fajitas that night.

You can also plan to use foods that are more shelf-stable at the end of the week. For example, plan to use salad ingredients at the beginning of the week, and things like sweet potatoes, frozen, or canned foods at the end of the week. That way your produce isn’t going bad before you even get to it.

It also helps to look at your schedule for that week and plan meals around that - if you have sports on Thursday night, plan something quick and easy for that night, or something that you can prep ahead of time.

Don’t only plan for dinners - what’s everyone having for breakfast? Lunch? Snacks? Drinks?

Another fun tip is to save recipes that you really want to try out - use Pinterest, screenshot them to your phone and save into a folder, and then on meal planning day, look through them and have some fun planning new meals! This is a good time to get the family involved too - is there anything your kids want to try? Is there something you could make together?

07/30/2021

Doing groceries, writing shopping lists, and meal planning doesn’t have to be something that you dread each week. With a little bit of pre-planning and changing some of your habits, you can make it far more streamlined and stress-free.

The first thing I do when meal planning is a fridge, freezer, pantry inventory.

Before you sit down to write your grocery list, make sure you have a good look at what you already have. The ingredients might look random on their own, but it might mean that you only need to add one thing to make up a full meal - for example, if you have a couple of bell peppers leftover from last week, you could plan to make fajitas and that way you only need some onions, and chicken or beef (which chances are, you already have in your freezer).

Also look at what larger cuts of meat you have and how you can make them into more than one meal - for example, a whole chicken can easily become chicken salad for one meal, and shredded chicken for taco bowls for another.

If you have a larger freezer, keep a list of what is inside it, and check anything off the list as you take it out. This also helps with keeping track of what you have and what you need to buy.

Keeping a list of things that you’ve used up or need to buy helps to make sure you don’t forget anything as well. Another idea is to have a list of staples that you generally always have in your kitchen, and go through it on meal planning day to make sure nothing has been used up or needs to be replaced.

Side note: if you would like me to share my kitchen staples list with you, send me a DM and I’ll happily send it through to you

07/28/2021

Don’t forget to join my good friend Andrea and I this Friday for a chilled-out chat about Meal Planning.

If you would like to know more about:
🍽 Saving time
🍽 Saving money
🍽 Reducing food waste
🍽 Increasing variety in your diet
🍽 Taking back control of what you and your family are eating
🍽 Avoiding dinner decision fatigue
then you should definitely check it out!

Friday, July 30th 2021.
6am HI/9am PST/10am MT/11pm CT/12pm EST

We would love to see you there!

07/26/2021

Join my good friend Andrea and I this Friday for a chilled-out chat about Meal Planning.

If you would like to know more about:
🍽 Saving time
🍽 Saving money
🍽 Reducing food waste
🍽 Increasing variety in your diet
🍽 Taking back control of what you and your family are eating
🍽 Avoiding dinner decision fatigue
then you should definitely check it out!

Friday, July 30th 2021.
6am HI/9am PST/10am MT/11pm CT/12pm EST

We would love to see you there!

07/20/2021

You know how the saying goes..."Fail to plan, plan to fail".

It has taken me a while but I have set up a pretty good system when it comes to:
✅ Meal planning
✅ Meal prep
✅ Grocery Lists
✅ Shopping specials/deals
✅ Getting the most bang for your buck!

This is something I focus heavily on with my clients, so I thought I would give you all a sneak peek into the way I do this for my own family.

Yes, looking after your body by eating a nourishing, whole foods-based diet does take time and planning, BUT there are easy ways to do it - let me show you how!

07/15/2021

You guys, it has been HOT here in the USA! And keeping yourself adequately hydrated in warmer temps is not only super important, it’s vital!

So how much water SHOULD you be drinking?

8 glasses? 12 glasses? 1 gallon?

Honestly, there is no one size fits all formula - it’s really dependent on individual needs - what you eat, how active you are, what health requirements you have - BUT I have outlined a rough calculation in this post so you can check out whether or not you are drinking close to enough.

Let me know in the comments if water intake is a struggle for you and I will DM you with some tips and tricks to upping your hydration! 💦💦💦