Live Healthy

25/08/2025

🌿 Never Fasted Before and Want to Start?

As a holistic health coach I always recommend starting gently and listening to your body. Here are 3 beginner-friendly tips to ease into fasting:
🔹 1. Start Small
Begin with a 12-hour fast (like 7 PM to 7 AM). This includes your overnight sleep, so it’s a gentle way to introduce your body to the rhythm of fasting.
👉 Once you feel comfortable, slowly increase that window to 14 hours, then 16, 18, and eventually up to 24 hours—only if it feels right for you. The key is gradual progress and tuning in to how your body responds.
🔹 2. Stay Hydrated
Fasting doesn’t mean going without water! Keep sipping throughout the day. Herbal teas, lemon water, and even mineral-rich broths can support hydration and help with cravings.
🔹 3. Focus on Whole Foods Before You Fast
The meal before your fast matters. Nourish your body with fiber, healthy fats, and protein to keep blood sugar stable and reduce hunger during your fasting window.
✨ Remember, fasting is a tool, not a punishment. Start slow, be kind to your body, and always consult a professional if you have any underlying health concerns.

Fasting has become a way of life for me, my family, and so many of my clients.
Personally I found it to be so much more than just a health practice. It’s a time where I feel more centered ,more peaceful and less burdened by the noise of everyday life. I find myself more prayerful and more connected with others more present in my thoughts and actions. In those quiet moments, that’s when clarity comes, and I feel a deeper connection to God.

If you’re curious about fasting and want some help , reach out and we can chat. I’d be honored to support you on your health journey . 🌿

Love Jen xx

21/08/2025

Obsessed with cheese🧀, my fresh herb garden 🌿and the joy of watching hummingbirds outside my window 🐦💛

This bowl = summer vibes:
🥑 Creamy avocado
🥔 Sweet potato goodness
🥕 Roasted veggies for fiber + color
🥬 Crisp garden greens + fresh herbs
🧀 Tangy goat cheese love

Fueling body + soul ☀️💚

Love Jen xx

15/08/2025

Healthy & Delish!

Carrot Cake Overnight Oats

These High Protein Carrot Cake Overnight Oats are the best oatmeal recipe for lovers of dessert for breakfast!

05/08/2025

Need a quick protein-packed lunch idea? 🐟🍳🌿⁣
Here’s one of my go-tos — simple, satisfying, and balanced:⁣
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✔️ Wild-caught tinned tuna (always check the label!)
✔️ Mashed boiled egg
✔️ A scoop of cottage cheese for extra creaminess + protein
✔️ Served on greens and sprouted toast
✔️ Topped with basil, pepper & spice
⁣
Pair it with fresh berries for fiber and antioxidants 🍓🫐
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💪🏼 Protein punch: ~35–37g in just the tuna + egg combo alone (even more with cottage cheese or protein bread!)
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Protein helps support energy, muscle repair, balanced hormones & keeps you full longer — don’t skip it, especially at lunch.
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Want more meal ideas like this? Stick around. I keep it simple, clean, and nourishing.

Love Jen 🌿✨

04/08/2025

Motivation Monday 🥗🧠
You can start your week with a green smoothie or a workout — but if your mindset doesn’t shift, your habits won’t stick.

Changing your health isn’t just about what you eat or do — it starts with how you think.
If you’re stuck in a cycle, maybe it’s time to reset your autopilot.

Behind every habit — healthy or unhealthy ones — is a thought.
To see lasting change, renew your mind first.

In our family we call it TRB:
‘ Train your brain’

Ask:
“What would Jesus think about this choice?”
When you fill your mind with truth, your body starts to follow.
Let’s walk into this week fueled by faith, purpose, and a healthy mindset. 💛

Love Jen xx

📷

25/07/2025

🕊 Empty Stomach, Full Mind

A few years ago, we began fasting—I had learned how fasting can kickstart your immune system, support cellular repair, reduce inflammation, and even balance hormones.

Fasting isn’t just a health tool—it’s a spiritual discipline.

We began fasting not only for our bodies, but for our hearts. Now it’s become a weekly rhythm—a sacred pause that resets more than just our digestion.

Here’s what I’ve noticed:
✨ My mind feels clearer
✨ My focus sharpens
✨ I feel closer to God
✨ My body rests and resets
✨ I’m reminded that true strength comes from surrender.

Fasting has become one of the most powerful tools in my wellness journey—not just physically, but spiritually.

Whether you’re exploring fasting for your health, your faith, or both—know this:
God meets us in the empty. He fills what we surrender.

⸻

💛 Some Health Benefits of Fasting:

✔ Boosts immune function
✔ Promotes cellular repair (autophagy)
✔ Helps with weight balance & insulin sensitivity
✔ Supports gut health
✔ Reduces brain fog
✔ Increases energy (over time)

Have you ever tried fasting?
If you’re curious or need guidance, I’d love to walk with you in it.

Love Jen xx

17/07/2025

Lettuce wraps are our thing! 😋

https://www.facebook.com/share/1Y69pzhyeW/?mibextid=wwXIfr

Honey Lime Chicken & Avocado Lettuce Cups
Ingredients

For the Chicken:

- 1 lb boneless, skinless chicken breast or thighs, chopped
- 1½ tbsp olive oil
- 2 tbsp honey
- Juice of 1 lime
- 1 clove garlic, minced
- ½ tsp cumin
- ½ tsp smoked paprika
- Salt & pepper to taste

For the Cups:

- 1 head romaine or butter lettuce, leaves separated
- 1 ripe avocado, diced
- ¾ cup canned black beans, drained and rinsed
- ¾ cup corn (fresh, frozen, or canned)
- ¼ cup diced red onion
- 2 tbsp chopped cilantro

For the Sauce:

- ¼ cup sour cream or Greek yogurt
- 1 tbsp lime juice
- ½ tsp chipotle or smoked paprika
- Salt to taste

Directions:
👇👇👇

07/07/2025

Bowl of Goodness 🌿
Salmon , sweet strawberries, fresh tomatoes, cucumber & garden herbs, cottage cheese =summer in a bowl.

Who says healthy can’t be crave- worthy ? 😍💪

Love Jen 😋

27/06/2025

Summer Sundaes

🔥 ATL is sitting pretty hot at 100°— so I’m cooling off the only way I know how… with my Summer Sundaes 😋

Creamy. Crunchy. Fruity. Chilled bliss in a bowl.
✨ Yoghurt by
🍓 Strawberries
🥭 Frozen mango
🍫 Cacao by
🥣 My homemade granola (recipe’s on the blog!)

Cacao = focus, glow, and that feel-good indulgence without the guilt.
Dessert with benefits?
Yes, please!

Love Jen xx

23/06/2025

Wedding planning in Colorado Springs and still keeping breakfast fresh and protein-packed! I like to travel with easy protein powder sachets—just mix into yogurt, top with bakery granola and juicy seasonal fruit.
🥝🍉I’m LOVING the kiwi and watermelon combo.
Perfect fuel for busy days on the go! 🌿💪

➡️Want to know my favorite vanilla protein powder? Comment protein below!

Love Jen xx

05/06/2025

This salad made me happy 🌼
I always say: aim for colour — it’s a simple way to get more nutrients in.
I found edible flowers and even got my house guests to try them for the first time!
It doesn’t have to be perfect, just fresh, vibrant, and full of life 🌿

Love Jen xx

30/05/2025

🌿 Greens are the powerhouse we are Missing 🌿

Most of us aren’t eating nearly enough greens—and our bodies are paying the price. Kale, cabbage, spinach… they’re more than just salad fillers—they’re nutrient-dense, disease-fighting, energy-boosting essentials.

Here’s the secret:
⭐️stock it and you’ll have it! When your fridge is full of greens, it’s easier to toss them into everything—salads, smoothies, soups, even wraps. I stocked up with and it was delivered to my door BONUS

Your cells thrive on greens. Load up on fiber, antioxidants, calcium, folate, and chlorophyll with every crunchy bite. 🌱

Start simple. Don’t leave the grocery store without something green. 💚

Love Jen xx 😘