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Monday 9am - 4pm Tuesday 9am - 4pm Wednesday 9am - 4pm Thursday 9am - 4pm

East River Wellness

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New Kent, VA
East River Wellness

Integrative Nurse Practitioner 👩🏼‍⚕️
Nutrition Educator 📚
Functional + Conventional
We are designed to heal ✨
Biblical Wellness ✝️

03/31/2026

Pursuit of optimal health is always worth it.
I can’t imagine where I’d be and how crappy I would function & feel if I didn’t lay the foundations of health that I carry out day-to-day.
💪🏻
But I often find myself falling prey to thoughts, like “I’m not doing something right,” “There’s got to be something you haven’t figured out,” or “How can you help others when you can fully heal yourself.”
✋🏻
But, truth is, no matter what anyone tells your or sells you, there are some dis-ease states that won’t be reversed (reversal and remission are different).
There are still so many interplays between our environment and genetics that are not understood.
🧬
And here’s the most important part - all that striving? All those attempts to control everything and figure it out? It might be making you sicker (if sicker isn’t a word, it is today 😂).
🩷
So, if you’re living with chronic health issues and you’re tired or you feel like a failure because no matter what you do it never seems to “work” to restore your health. Maybe you need to let go of your old definition of health - a life without pharmaceutical intervention - and embrace a definition of health that balances holistic and conventional modalities to give you quality of life so you can actually live with purpose.

03/12/2026

Favs:
1. sprouted oats - be sure to only measure out 1 serving (or 1/2 if going lower carb - still 3g fiber!) and pair with protein & fat
2. Ground flax seed (this is )
3.
4. (mix with a tiny bit of water for reg PB consistency, or mix in a smoothie, yogurt or oats!)
5. Red skinned apples
6. Navel or CaraCara oranges

Honorable mentions:
Avocados 🥑
Sweet potatoes 🍠
Black beans, garbanzos, or lentils 🫘

03/02/2026

Lunchtime confessions (& encouragement!)

03/01/2026

ERW Sunday Sermon.

Matthew 11: 28-30

02/18/2026

One of the most underrated blood sugar tools? 👉 Fiber.

Here’s why fiber matters for glucose control: • Slows carbohydrate absorption • Reduces post-meal glucose spikes • Improves insulin sensitivity over time • Supports GLP-1 release
• Associated with metabolically beneficial
changes to to intestinal microbial composition

This is why pairing starchy carbs with fiber (instead of eating them solo) can be game-changing for: ✔️ prediabetes ✔️ type 2 diabetes ✔️ reactive hypoglycemia ✔️ PCOS

Try this: 🍚 White rice → add veggies + lentils 🍞 Toast → add nut butter + mashed berries, or avocado + sesame seeds
🥣 Oats → add pumpkin & h**p seeds, apple chunks (w/skin) + cinnamon

Fiber = built-in blood sugar buffer 🛡️

02/10/2026

Fiber isn’t one thing—it’s a team. And each player has a different job 👇

Soluble fiber • Dissolves in water → forms a gel • Slows digestion + glucose absorption • Feeds beneficial gut bacteria
Found in: oats, chia, flax, beans, lentils, berries, apples, citrus
✨Can cause constipation without adequate hydration or a balanced microbiome.

Insoluble fiber • Does not dissolve in water • Adds bulk to stool • Supports regular bowel movements
Found in: leafy greens, broccoli, cauliflower, nuts, seeds, whole grains
✨Can cause diarrhea without a balanced microbiome.

✨ Most people need both for optimal gut + metabolic health.

02/08/2026

Fiber is a buffer against blood sugar spikes, a sponge for excess cholesterol, a facilitator of toxin removal, and a food source for our microbiome. It is an amazing tool for improving health.

But many people change their diet and remain sick.

💥 Chronic stress
🌑 Past trauma
🍺 Poor coping mechanisms
🪃 Stuck stories on repeat
🧠 Distorted thinking

What fiber is to our body, prayer is to our spirit. Prayer can be a buffer against our emotional highs and lows, a sponge for our bitterness & resentment, a facilitator of thought change, and food for our soul.

Fiber rebalances your gut, cascading into improved systemic health.

Prayer rebalances your spirit & nervous system, cascading into improved systemic health.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God - Philippians 4:6

https://doi.org/10.1515/jcim-2020-0075

02/05/2026

February is for FIBER!
🍎
Aiming for the RDI for fiber is one of the nutrition targets I can *almost* always universally recommend.
🫐
By trying to ADD fiber, people without fail will end up removing foods that aren’t as beneficial (because, wouldn’t you know, many processed foods have the fiber stripped out).
🥬
Foods rich in fiber are also typically full of other phytonutrients (vitamins, minerals, polyphenols) which contribute to smooth metabolism, enzyme activity, and 💩
Despite fiber being abundant in many foods, many of us can have a hard time meeting that daily goal. Be on the look out for future posts on how to increase fiber intake.
🥝
In the meantime, read my latest post on why fiber may be the missing element in your health journey. 🔗 in bio

02/02/2026

I don’t usually jump on these bandwagons and I’m totally not avoiding my responsibilities or distracting myself from the stress of having school cancelled for 6 days straight and not being able to kick my kids outside because its Elsa’s wonderland, except by wonderland I mean icetopic nightmare.
🏳️🏳️🏳️🏳️🏳️🏳️🏳️🏳️🏳️
She is kind of a perfect caricature.
chatgptprompts

01/29/2026

I can’t say I would NEVER buy supplements from Amazon (even brands I love) but it is verrrrrrrrrry rare.
💊
Unfortunately, dietary supplements as a whole cannot be called safe, because there is NO safety oversight required. The FDA only requires supplement companies to never claim they can heal or cure a disease.
🧪
You should never base your supplements solely on:
- claims made on e-marketing/selling sites
- product reviews
- because they’re carried in a pharmacy
🔬
And you definitely shouldn’t purchase any supplement where the seller or influencer makes bold claims.
❣️
I always recommend going to the company’s website and checking for:
- a GMP seal
- NSF, USP, Informed Sport, or BSGC certification
- available third party testing results for download are even better!

01/25/2026

January Swap #6

Black and white thinking - also known as all or nothing thinking - is where we perceive situations/circumstances, people, or ourselves in a binary (ie either all good or all bad; all successful or a complete failure, etc.). It is what is known as a cognitive distortion.

While it is helpful to hold certain binary frameworks to provide moral clarity and direction for our lives, this pattern of thinking, if unchecked, can negatively impact our self-esteem and relationships and keep us rooted in perfectionism & unrealistic expectations where we are constantly casting judgement.

Think about it. Have you ever decided to not exercise because you didn’t have the time to do a full 30-60 minutes? Have you ever let your diet go off the rails because you had one meal that swayed from your goals? Have you ever given up because you didn’t meet your own expectations or your perceived expectations of others? Have you ever engaged in self-talk like, “you’re so stupid” or “how could you do that, again?”

While the bible clearly defines moral and behavioral binaries (for our good), God also acknowledges our humanity and imperfections through his grace. The primary Hebrew word for grace is chen (חֵן) - which implies a gift or kindness freely given.

What if we too acknowledged our humanity and freely gave ourselves and others kindness instead of judgement and criticism?

I can tell you, in my own life, replacing black and white/all or nothing thinking with grace and compassion has led to such freedom & peace. But from a personal goals standpoint, what it has led to the most is consistency because I have stopped abandoning/quitting on myself.

So here’s to embracing the gray areas, the middle zone, the moments where our best today is different from our best yesterday.

Address

New Kent, VA

Opening Hours

Monday	9am - 4pm
Tuesday	9am - 4pm
Wednesday	9am - 4pm
Thursday	9am - 4pm

Website

http://eastriverwellnessllc.com/, https://eastriverwellnessllc.com/dietary-fiber-the-unsung-hero-of-metabolic-and-gut-he

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