Amber Carver Integrative Counseling & Nutrition Consulting

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Amber Carver Integrative Counseling & Nutrition Consulting

Hi, I’m Amber! I’m an LPC & Nutritional Therapy Practitioner, dedicated to helping my clients overcome challenges and work toward holistic health & wellness.

By merging mental health and nutrition, I help people achieve health in mind and body.

11/10/2023

I have helped high achievers have such sustainable energy that it surprises them! Here's what I've learned in doing that.

💭 You have to incorporate mindfulness practices into your nutrition.
💭 Connecting back to your body can be your biggest super power.
💭 Eating plenty of protein will get you a long ways!
💭 It often only takes a few tweaks for you to be feeling better!

17/09/2023

🌞 Life's full of constant demands, isn't it? Let's normalize the fact that not completing your to do list doesn't have anything to do with your worth or your performance!

🍃 Accept the reality that there is always something to be done and dilute the power your to do list has over you. Free yourself from undue stress.

😄 Repeat after me: "Even though my to do list is always there, I am not bound by it and my worth is not dictated by it."

11/09/2023

💡Ever feel like you just keep getting in your own way? Listen, you're not alone.

🧠Consider this. Your biggest obstacle could be your own mindset. Perhaps a lack of awareness. A secret to overcoming self-sabotage lies in identifying the patterns that hold you back. Sometimes it sounds like:

A critical inner voice.

Saying yes to everything but you.

The idea that if you can't do it at 💯 it's not worth doing at all.

🎯Practice getting curious about how you stand in your way. Take a moment to be real with yourself. Then gently ask that sabotaging part to step aside. It's about embracing the power of self-awareness. By steering your mind towards self-growth, you turn obstacles into stepping-stones.

Remember, you can do hard things!

28/08/2023

🎵Have you ever noticed how your mood lifts when your favorite song comes on? Science backs this! Numerous studies have demonstrated that upbeat tunes or an engaging podcast can truly energize your mind, easing work stress.🎧 This is because our brains release dopamine, a feel-good neurotransmitter, when we listen to music we enjoy. So, next time work feels overwhelming, put on those headphones! Not only will it help you refocus, but you'll also foster a positive mindset to handle the challenges ahead. That's your Monday Wellness Tip. Let's do this!

23/08/2023

🔬Ever wondered why you hit that afternoon slump? Understanding the source of our energy is the first step towards sustained vitality. 🔋Macronutrients, the building blocks of our diet, play a crucial role in energy production. However, imbalance in their consumption can lead to frequent energy crashes. 💡Properly balancing proteins, carbs, and fats can help maintain your energy levels and keep you going all day long. Stay tuned for more insights into how you can achieve this balance.

16/08/2023

I am all about taking a food first approach and this is my go to way. HOWEVER, there are times when we can't get what we need from food or it would take significantly longer to get what we need from food. Part of the reason supplementation is important is because our soil is not the same quality it once was, which in turn means the food we grow from that soil is not as nutrient dense as it once was. There's also the reality that it would take a lot of a type of food to hit your recommended target amount. And on top of this, if your digestion isn't functioning optimally then you aren't getting what you need from the great nutrient dense food you are eating.

FIRST this not medical advice do your research and talk to your medical provider before adding in supplements. It's important you know what you're taking and why and that there are not any contraindications!

So let's talk about supplements for energy support:
Apple Cider Vinegar. I like the capsules from . In order to have sustained energy we need to keep our blood sugar levels steady. This is what ACV helps with! It improves digestion, metabolic function, and helps with your body's response to sugar.
B12 or B Complex. B vitamins aid in relieving depressive feelings, improves cognitive function, and helps beat fatigue! They are often depleted when it comes to blood sugar imbalance, which is often why people are fatigued.
Vitamin C. Vitamin C is known for being an immune booster. Vitamin C is also what your adrenal glands (think fight or fight or stress response) use to produce cortisol. This means that when you are under high stress your adrenal glands use more vitamin C. So in order to support your bodies stress response and your cortisol pattern, vitamin C may be needed.

13/08/2023

Optimal foods for you may be different than optimal foods for your neighbor. Keep this in mind and keep your eyes on your own plate and tune in to your body. The foods in this post carousel are only a start.

Here's the big picture tips for eating for sustained energy:
Eat the optimal macros for you. Adjusting as needed.
Eat nutrient dense foods.
Eat whole foods as the primary foundation.

09/08/2023

Fatigue is such a downer. It seriously can put a major damper on your life. I know because I've been there. I've been on the blood sugar rollercoaster and I've seen countless client's also on the blood sugar rollercoaster that leaves you frustrated and feeling like you could be truly digging in to life if you weren't SO TIRED!

You can get off the blood sugar rollercoaster. You can have sustainable energy! 3 keys to focus on to help you feel better ASAP ⬇️
Don't skip meals and stop forgetting to eat. You have to start prioritizing meal time and snacks. Skipping meals regularly or working through the day without stopping to eat, puts your body in survival mode. It starts to store your energy. Not to mention this wreaks havoc on your hormones too.
Eat every 2-3 hours. If you are used to skipping meals and not snacking then this could be an adjustment. Try not to overthink it. Plan a breakfast, lunch, dinner, and 2 snacks. Set an alarm on your phone to remind you to stop and eat.
Prioritize protein. Put a protein with each meal and snack: chicken, eggs, beef stick, turkey packets, tuna, protein shake. Then add in your veggies, fats, and starches around it. Don't like meat or have difficulty "feeling like it", this could be a sign your body is having a hard time breaking it down, you may need to work on your digestion.

Try it and start to notice an improvement in your energy!

06/08/2023

Ready to start taking steps towards improving your gut health? Then my gut health freebie is for you. Simple actionable steps you can start implementing today. This is not just a list of steps, but also comes with reflective prompts to help you begin understanding how your body is being impacted by your gut health.

Get yours here: https://www.ambercarver.com/gut-health-freebie-landing

02/08/2023

Hey there! It's a new month and there are some new faces around here, so I wanted to reintroduce myself!

I'm Amber and I'm so glad you're here! A bit about me:

I'm a wife & mama 👨‍🚒👶🏻👧🐕
I love food: cooking, eating, creating, and communing
I love to learn which has led me to this point in my career and life.
I have a Master's in Counseling and am a Certified Nutritional Therapy Practitioner
I've been called a food therapist because I'm all about teaching you how food impacts the body, how to think critically and explore the root cause of some of your symptoms, all while promoting a healthy relationship with food and yourself!

Want to connect further?
Join my monthly newsletter.
Bite Sized Coaching \\ COMING SOON
Intensive Coaching. Work 1:1 with me in a single 45 minute coaching call.
3 Months of 1:1 Coaching

For all the details: https://www.ambercarver.com/copy-of-services-1

31/07/2023

Here's your Monday morning reminder that even though things may be hard, you can do hard things!

26/07/2023

Resetting from vacation can be overwhelming. Use these 3 tips as a reminder to help you reset.
1. Order groceries: Keep it simple and order your basic grocery need online for at least the next 2-3 days. Some of my go to’s after vacation: steam in the bag veggies, rotisserie chicken, apples and bananas, and a veggie tray.
2. Keep it Simple: Try not to overcomplicate it. You are adjusting back to work life and home life so simplify where you can. It’s not the time to make the brand new recipe or add extra tasks to your plate. Be especially mindful of your yes, so that you give yourself time to map out your basic priorities.
3. Give Yourself Some Grace: I hear so many people say I need a vacation from my vacation. Gently remind yourself that the week back from vacation is a transition so it’s common to feel out of balance. There’s nothing wrong, your world isn’t caving in, and soon enough you’ll be back into a routine.

23/07/2023

Figuring out how to turn vacation mode on while not turning off your health routine can be challenging. These three tips can keep you both living that vacation life and still feeling good.
🧐 Research: Take time before your vacation to look and see what grocery stores, restaurants, and farmer’s markets are near where you’ll be staying. This allows you to make a plan of where to grab snacks, groceries, or know places you’d like to eat ahead of time that help you live that healthy lifestyle.
Back to Basics: Remind yourself to focus on hydration, getting adequate protein, and do your best to get good quality sleep. This may mean keeping your water bottle ready to go, having protein focused snacks ready to grab and go, and using a white noise app on your phone while you sleep.
Keep that Routine: Choose 1 to 2 habits that are a part of your normal morning or night routine and stick with them on vacation. Examples:
Morning walk
Daily Journaling
Nighttime Skin Care Routine

04/07/2023

Happy 4th of July!

02/07/2023

I love this easy throw together honey lime fruit salad. It's perfect as a prep ahead snack for the week or great to take to your 4th of July Cookout.

Mix and Match the fruit as you wish! If you make it, snap a picture and share it with me!

Fruit
1 Mango, chopped
2 cups Watermelon, chopped
2 cups Cantaloupe or Honey Dew, chopped
1 cup Grapes
1 cup Pineapple, chopped
16 oz. Strawberries, sliced
1 pint blueberries

Dressing
Zest of 1 Lime
1/4 C. Fresh Lime Juice
1 T. Honey

Directions
1. In a large bowl add zest of lime, lime juice, and honey. Whisk to combine.
2. In the same bowl add all the fruit.
3. Toss to combine.

Save this post!

30/06/2023

Urban Remedy Protein Shakes. June has been filled with travel, so I've been leaning on easy grab and go's that still align with my food values. chocolate protein shakes are both delicious and filling!

26/06/2023

This is something near and dear to my heart that isn't talked about enough. There are periods of time where separating yourself, setting boundaries, and healing individually is crucial. There are also times where healing is propelled when you are in a safe community.

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http://www.ambercarver.com/

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My Story

Hi there, I’m Amber! As a woman, a wife and a mother, I know what it’s like to juggle many different roles, and I understand how trying to do it all can lead to overwhelm and exhaustion.

If you’re struggling to do it all without sacrificing your own health and well-being, I get it. I’ve struggled with not putting myself and my health first, and I know how devastating that can be—not only for you, but for your loved ones as well. With some perseverance, I learned how to heal my body, fix my digestion issues and improve my energy levels. And I want to help you on your journey to healing as well.

I believe each of us has the power within ourselves to make the changes necessary to live our best lives. I believe you CAN be the best person, mom, dad, wife, husband and friend that you want to be. It will take a little work on both our parts to get you there. But I know that it’s possible, and I’m excited to help guide you toward your healthiest life!

As a Licensed Professional Counselor & Nutritional Therapy Practitioner, I’m here to help you achieve health in mind and body through an integrative approach to wellness.