Arise Nutritional Wellness

13/11/2021

Pilates has changed my life over the past 8 months. I'm stronger, more balanced, my posture has improved and my head is in the right place. I breathe, sink into mat, and take time for me, every day.

My mind and body are aligned.

If you're not moving, I urge you to. It's completed the circle for me.

08/11/2021

Low carb eating can transform your weight. I talk to people about keto a lot, because they assume that's my bag. But it's not.

It has some elements. But my diabetes management is all about lowering carbs, eating the beneficial ones and eating fat just because it happens to be there too.

Eating the low carb fruit and vegetable rainbow, focusing on protein and yes, adding some good fats because we NEED them for life is how my A1C is 5.1. How my weight is lower now, and stable. How my lipid profile puts me *below* average for even non diabetics. How I live my every day without diabetes being directly at the forefront of my day.

This is how we do it.

18/10/2021

04/10/2021

Some fun things I made this weekend, all good for us, low carb, no sugar, no refined grains or oils.

Pumpkin muffins with a crunchy pecan topping for breakfast this week. So warm and spicy.

Cincinnati chili served over hearts of palm spaghetti and a side of "corn" muffins which is not really corn, but almond flour, coconut flour, erythritol sweetener and vanilla. A close second and delish!

Easy to swap out and tasty. My whole family eats this, too!

21/09/2021

Steak tip salad with yellow heirloom tomatoes, a little red onion, some cucumbers, chunks of Greek feta, and homemade feta dressing. Delicious. Filling. Healthy. Fats. Proteins. A few carbs. Completely and utterly satisfied.

You can do this too. Doesn't it look delicious?

06/09/2021

So true. If paying attention to your health is off putting, or scary, or something you think you can work on some other time, take this to heart.

Today is the day to start. It can be as simple as eating breakfast for the first time in years, and making sure it's whole food. Or adding in an extra veggie at dinner. Taking a walk around the block at lunch. It does NOT need to feel like an overwhelming task.

I'll be there for you. I've been down this very road, and I know how it feels to start from scratch.

for this inspo

30/08/2021

I'm working with someone right now who decided to try a food sensitivity test to see with which foods she might have some issues.. They are really interesting little things. I had not yet worked with one before, so I dug in and did some research when she sent me her results.

They do not find allergies, but sensitivities, which are not the same thing. An allergic reaction happens if your immune system identifies something foreign. You'll have an almost immediate reaction, and in some cases, it could be very serious, as in a nut allergy, for example. A sensitivity is something that can happen a few days later and isn't life threatening. You could develop bloating or diarrhea, for instance, indicating some sort of intolerance.

My client is hoping to learn what she is sensitive to so that she can adjust her eating habits and patterns. She's trying to find the best things to eat for her physiology so that she can keep on optimizing her health. Pretty cool!

Want to do this too? Let me know! I'd love to help you find a better way of eating!

26/08/2021

A couple of quick low carb, high protein and good-fat-filled breakfasts for you. Both took me less than 15 to prepare fresh.

yogurt with vanilla strawberry granola and a handful of raspberries. So good. It reminds me of my fave brekkie from my past life. That one was full of questionable carbs fats, and sugars. This one is not.

The other is a good old fashioned eggs with cheese, ham, and veggies. Homemade delicious salsa by my good friend .

It's so simple to make your own. By the time I would have driven to a drive thru and picked up a much more unhealthy breakfast, this was long done.

Do yourself a favor and make it yourself. Find 15 minutes in the morning. Instead of scrolling your phone, create a meal worth eating. Your body will love you for it.

18/08/2021

I just did this yesterday.

I have a small Facebook group for low carb recipes. I started it over 3 years ago when everyone I knew (and didn't know) started messaging me me about how I was eating. How I was mananging my Type 1 diabetes.

It consists almost entirely of recipes and the occasional posts of other's meals.

I have recently become busier though. Life seems to be crazier than ever, so I decided to pause it for a while.

It's hard to decide to care for yourself. It feels selfish. But it's oh-so-not! It's good to realize, and honor that our bodies and minds need this. Even if you don't feel stressed or more tired than usual. It's important understand that our health is overall and whole. That even when our head doesn't recognize the need, it's there.
Mentally and physically, we need to listen.

Take a look at your life and ask yourself if you really just need a break. Downtime, me time. And if the answer is "yes", then do it. Your body and your mind will bless you for it.

12/08/2021

It's been a while...I've had a lot of family obligations and traveling going on. All good.

My mom passed away last year, just as everything shut down for the first time for Covid. We couldn't go home for a funeral(I live near Boston, she lived with me, but we're from Indiana). So, we waited til last week to finally have services. And it was really, really good. We needed the ritual, and the family togetherness so badly.
It made my heart happy that she and my dad finally are together.

So this is what I(and mostly my son's girlfriend, actually) mustered up today! Chicken thighs, schmeared with mayo and parmesan cheese, and garlic garlic seasoning from , which I picked up while traveling. Soooo good! A side of fresh farmstand green beans cooked in buttah and fresh garlic, and sliced tomatoes. Super fresh on this super hot night.

Thanks for letting me share. Eat well. Be well.❤

29/07/2021

Parmesan crusted cod and Swiss chard sauteed in coconut oil.🐟🌿

24/07/2021

Midday snack, crackers, Monterey jack cheese, a hard boiled egg with everything bagel seasoning and two strawbs.

Then fun making 2 jars of spicy dills!

What are you making and enjoying this afternoon?

20/07/2021

It all takes some time, and we just need to remember to trust the process. It won't happen in a day, or a week. It happens over time. Give yourself the space to know it will come.

17/07/2021

This morning's haul from my local farm. The cukes still have dew on them! There are pickles in my plans today.

What are you grabbing at your local farm today?

Srybny Farms thank you!

08/07/2021

I just made my own pork sausage patties right before I start work for the day. It took all of 15 minutes. Now I have them ready for a few brekkies. I freeze them, and grab one out the night before to defrost in the fridge.

Easy, fast, healthier than store bought! Check the ingredients on a package next time you're in a store.
😳

Try them! Let me know what you think!💯✔

1 lb. ground pork
1teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
1/4 teaspoon turmeric
1/2 teaspoon crushed red pepper flakes
1 teaspoon garlic powder
1/2 teaspoon onion powder
1Tablespoon Lakanto golden brown sugar

Mix spices together and then mix into pork. Patty into 8 and freeze.

06/07/2021

This past weekend was fun, but boy did our weather stink! I live in New England, and it was cold and rainy...until Monday. Yesterday we had sun, and warmth. So, we decided to have a little impromptu cookout with my husband's siblings, their spouses, and his dad.

I prepped so much food...of *course* I didn't take a picture for you, but we had plenty of salads, meats, and veggies, and now we have so many leftovers. This is my reason for writing this.

Next time you are planning a cookout or get together, and it's not for more than maybe 10 people, make sure you prep up extras. Because you can freeze them, and eat them later for dayyyyys. I am so happy because I have half of a whole chicken, some marinated steak we never even cooked, sausages, and hamburgers all pattied up. And they are all from my favorite local farm, in Newbury, MA. So, I know it's great quality, and that it all contains more Omega 3's vitamins and minerals than the average storebought meats. Whenever you can afford to buy even one piece of grass fed or local meat or produce-go for it. The benefits far outweigh any extra you might be paying.

We also have a layered salad, a green bean and broccoli salad, and a potato salad for the family. If I need to make more salad, I can handle that much. But all week long we will be grilling. And that's kinda it.🤷‍♀️

Prepping makes life easier and more enjoyable. Sometimes it seems a little daunting, or maybe too much work, but once you get the hang of it, the extra time spent yields a lot of smiles and ease and simplicity! Do you meal prep? Do you need guidance? That's part of what I offer to clients if they feel they need a little help. I've gotten pretty ok at it.

Get in touch and lets talk meal prep!

01/07/2021

.rowley
Today I start this challenge in my group! Check her out if uouve ever been curious about Pilates.

Care to join in and see? My goal is 75 oz a day, every day of July!