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

http://eastriverwellnessllc.com/

East River Wellness, New Kent, VA (2026)

01/06/2026

I’m going to be honest…. I created this reel for me - not you. I HAVE to remember this recipe it was so good.
🐔
Ingredients:
- .66lb shredded chicken (about 2 cups)
- 1/3C Mayo
- 1 tbsp yellow mustard
- 1/4 C chopped walnuts
- 1/4 C raisins
- 2 celery stalks, chopped
- 2 sprigs of green onion, chopped
- 1 tsp dried dill
- 1/2 tsp salt

Made about 3 cups of chicken salad that was super crunchy and refreshing!

01/06/2026

Carbs get a bad wrap (no pun intended 😅), but the truth is our brain and red blood cells require glucose (what carbs are broken down to) to function (other cells can use other substrates like fatty acids). This equates out to about 120g/day minimum!
🥐
Carbs get their reputation for their contribution to the obesity and diabetes epidemics - but this is largely due to the refined, nutrient poor, shelf-stable, processed carbs. Swapping these out of your diet IS a GOOD thing.
🍟
Whether you’re trying to get your diabetes under control, lose weight or increase nutrient density - try these carb swaps:
▶️ Spaghetti squash or zoodles instead of (or do 1/2 & 1/2) pasta
▶️ Jicama or egg wraps instead of a flour tortilla
▶️ Mash up raspberries, blackberries, or blueberries instead of using jelly or syrup on whole grain toast or pancakes
▶️ Use a bagel thin or bib lettuce instead of a carb-heavy refined hamburger bun
▶️ Try a cashew or almond stuffed Medjool date after dinner instead of reaching for candy
🍭
What are your fav carb swaps?

01/04/2026

You can do all the protocols
Make all the dietary changes
Take all the supplements
Run all the races
Lift all the weights
……
If you never address your thought-life, your stress, your relationships, the WHY behind your choices and behaviors…. It will NOT matter.
……
If you never address the nervous system & what’s driving its chronic activation… it will NOT matter.
…..
Diet, exercise, supplements, non-toxic living…. They are all secondary to your core beliefs & your thoughts because that is what drives behavior. YOUR MENTAL ENVIRONMENT MATTERS.
….
Stop ignoring it, brushing it off, thinking it’s not applicable. You’re wrong.
….
I’m working on a program that will walk you through exactly how I addressed this for myself after struggling for YEARS with chronic health issues.
….
If you’d be interested in this, comment YES & I’ll make sure to notify you first when it’s done 🙌🏻

01/03/2026

Sometimes… I got a lot going on & I don’t have time to stop and make a nutritional lunch. And if I’m being honest, I don’t love meal prepping either.
🤷🏼‍♀️
has been saving my butt! These frozen meals I get from are delicious and nutritious. I added spicy tuna to this to ⬆️ the protein and keep me fuller longer.
🐟
Other optional adds could be:
- boiled eggs
- chopped nuts
- pumpkin seeds
- chopped chicken
- smoked salmon

Eating healthy doesn’t need to be complicated but it does take understanding ingredient lists and food labels.

01/02/2026

January is typically a month for new resolutions and goal-setting…. So throughout the month, I’m going to share some really simple swaps - from foods to personal care products to daily habits - that if done one at a time won’t seems so overwhelming, BUT added up over time, can make a huge difference!
🧪
I’m starting with environmental exposures! Did you know plastics and plasticizers are OBESOGENIC? They can mimic and disrupt hormone signaling & metabolism + promote fat cell growth???? 🤯🤯🤯

Here you are trying to eat healthy, yet the packaging your food is contained in is promoting metabolic dysfunction.

These effects become more significant when the food is heated in the plastic, which allows chemicals to leech out into the food before ingestion. ☢️

Easy swap - remove food from plastics and transfer to ceramic or glass prior to heating!

Has your doctor ever told you this?

12/31/2025

As 2025 comes to a close, like many, I have been reflecting on the past 365 days. It has been a wild ride full of so many firsts.
My first website.
My first blog post.
My first patient in this solo practice.
My first payment to my business.
My first completion of a client package with the improvements we were looking for.
My first time book-keeping.
🧡
Too many to name them all.
🧡
Some of the firsts weren’t as clap-worthy, but still valuable nonetheless, because there’s always learning & growth to do, especially in the uncomfortable.
🧡
Lesson 1: Just get started. I set up this business two years before I ever really did anything with it. I was waiting to be less busy, more prepared, more knowledgeable. What I really needed was to just start.
🧡
Lesson 2: It’s ok to learn as you grow. I don’t know everything about nutrition & health and will never purport to. But my patients can trust that I will bust my 🍑 to dive in and figure it out. Humility & work ethic go a long way.
🧡
Lesson 3: Not everything deserves my energy. Faith>Family>Patient Care>other jobs. As much as I’d like to pour into my social media or blog (I love writing!) my energy and mental capacity are limited. Yours are too, learning when to say no can save your health.
🧡
Lesson 4: My time is worth something. I am naturally a giver & a nurturer, & many times in the past, to a fault (aka, people pleasing). I don’t do this for the money, I do it because I love it and I’m called to. But my time and effort are, in fact, worth something. Your health is too.
🧡
God never leaves us the same if we’re willing. And he won’t leave ERW the same in 2026 either!
Here’s to a new year!!! 🥳 And THANK YOU to everyone who has supported & trusted me in 2025.

12/29/2025

Top reasons “diets” fail:
1. They are unsustainable and restrictive.
2. Goals & expectations are often unrealistic.
3. Most focus on quantity (calories) over quality (nutritional density).
4. Lack of long-term vision.
5. Poor understanding of normal biological responses to calorie restriction.
6. Baseline stress is too high or sleep is too poor.
🧡
Instead of setting goals that restrict, such as:
- No sugar
- 1200 calories
- No snacking
- No soda
- No sodium
- No fast food/eating out

Try goals that crowd out these things by being inclusive, such as:
- eat 1 cup of fruit, 2 cups of veggies daily
- eat 1/2 cup of beans daily
- eat 7g fiber with each meal
- eat 25g protein at breakfast/lunch/dinner
- drink 40 ounces of water by noon, 90 by the end of the day
- make dinner at home 5 nights a week
- pack my lunch 4 days each week
🧡
Doesn’t that sound doable, not dreadful???

12/17/2025

Breaking the cycle of illness start with you!

12/17/2025

As cold & flu season hit, you may be trying to ⬆️ Vitamin C intake. And yes! Vitamin C scavenges free radicals & plays an important role in immune function, but it does so much more.
🍓
Without vitamin C you can’t lay down collagen or adequately burn fat for fuel. Your dopamine and norepinephrine production will be sluggish & you’ll develop chronic low grade inflammation due to oxidative stress!
🍊
Our bodies do not make Vitamin C so we must get it through our diet (which also helps increase non-heme iron absorption) or supplementation.
🥝
Many patients and family (looking at you hubs) reach for OJ or Emergen-C in the winter but there are MUCH better options.
🍒
If you can get your C from whole foods, I recommend doing so because you’ll get all the other benefits as well (fiber, other vitamins and minerals, polyphenols). The average daily need for vitamin C is around 100mg per day (basic needs + stress most of us have). Here are some non-citrus options for getting vitamin C:
Yellow bell pepper - 340mg per medium pepper
Red bell pepper - 152mg per medium pepper
Cooked broccoli - 101mg per cup
Mustard greens - 117mg per cup
Guava - 125mg per fruit
Strawberries - 98mg per cup, sliced
Kiwi - 64mg per fruit
🍍
If you are smoker, under a lot of stress, do regular intense exercise, or have any other increased need for vitamin C, I recommend whole foods Vit C supplement. (Helpful tip, if your Vit C supplement gives you diarrhea, you’re taking too much 😬)

12/08/2025

It’s cold, snowing, and I wanted soup!
I completely made this up on the fly and it turned out SO good!
🍠🧅🧄🤤
Ingredients:
1/2 butternut squash, cubed (I got mine from )
1 small sweet potato, peeled and cubed
2 garlic cloves
1 medium yellow onion
2-3 cups chicken bone broth
1 can full fat coconut milk
1 tbsp EV olive oil
2 tsp. curry powder
1 tsp. sea salt
🥣
Sauté the squash, sweet potato, onion, salt, & garlic with the EVOO & about 1/2 cup bone broth. Cover and let simmer until everything is nice and soft.
Add 2-3 cups of bone broth, the full can of coconut milk & two tsp. curry powder. Stir it all around and bring to a simmer.
Place all ingredients in a blender or use an immersion blender to mix until smooth!
🧡🧡🧡
Let me know what you think ⬇️⬇️⬇️

12/05/2025

I really couldn’t pick between making this caption about the practice of medicine or about our relationship with ourselves. Both are impacting our health at an individual and population level.
If we as practitioners cannot attune to and use our intuition and past experience (which now gets dismissed as “anecdotal”), we will fail our patients.
If we as patients cannot attune to and use our intuition we will blindly follow advice that might not be in our best interest.
Technology has definitely provided many good things, but it has also severed us from ourselves and each other.
Let’s undo that, k?

12/03/2025

This is my peloton log from December ‘24 - Sept ‘25.
I didn’t lose motivation.
I didn’t lose willpower.
I wasn’t lazy.
😤
I was micronutrient deficient and living with a chronic infection I didn’t know I had (until I figured it out myself with a GI Map).
When your body cannot maintain optimal micronutrient levels one of the first things to go is exercise tolerance. Every single time your body will prioritize survival over unnecessary energy expenditure (metabolism and hormonal shifts required for exercise are micronutrient dependent).
Your body isn’t broken - it’s so very wise and it’s trying to save you.
🧡
So, here’s my message to you: You’re not lazy - you’re stuck in a chronic stress-nutrient deficient cycle. You need to:
- take things off your plate
- be kind to yourself
- eat as well as you can (without creating more stress)
- get basic micronutrient levels checked (ferritin, iron panel, b12/folate, vit D - these are the ones typically covered by insurance)
- if you can work with a provider who is skilled in GI Map interpretation, do it!

Every single thing I see goes back to the gut + stress.

East River Wellness

01/06/2026

01/06/2026

01/04/2026

01/03/2026

01/02/2026

12/31/2025

12/29/2025

12/17/2025

12/17/2025

12/08/2025

12/05/2025

12/03/2025

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