NUWLI LLC (2025)

22/09/2022

Happy first day of fall from Maple and me🍁

It’s supposed to be in the 90's today here in NC...but it is the official first day of fall and I am ready for it!

Even though summer is one of my favorite seasons, I can't help the fact that I've been craving all things fall since the start of September. The crisp air, colorful leaves, comfy clothes, seasonal recipes, and so much more.

What’s your favorite thing about fall?!

20/09/2022

NEW NEW! Butternut Squash Mac & Cheese

A classic and comforting mac & cheese...with a healthy seasonal twist!

This Butternut Squash Mac & Cheese is quick to make and only uses a few simple ingredients. It is perfect to serve on a crisp fall night or whenever you’re in need of a healthier version of your favorite comfort meal. This recipe is great served alone or along side another comforting entree, such as our Healthy Homemade Meatloaf Sheet Pan.

Don’t forget to share and bookmark to easily have on hand for next time you are craving a comforting meal!

08/07/2022

All jokes aside with this funny tea towel...let's take a second to talk about BALANCE.

Let me know if this sounds familiar: at one point you started to feel good about your health. You were exercising more, meal planning, prepping your food, decreasing sweets, etc.

Then... life happened. And this led you to feel out of control and "off track". This ongoing cycle of "being good" and "being bad" made you feel more stressed and guilty for the choices you made. You wish you just had the willpower to stick to your diet ALL OF THE TIME.

Let me share a secret (that’s not really a secret at all)...you will become your healthiest, happiest, and most confident version of yourself when you let go of the "all or nothing" mindset and create balance around food and all things health.

Everybody's "balance" might look different and finding this balance with food, exercise, and health can be easier said than done. But the good news is...you can start working towards finding your balance NOW. By going back to the basics. The foundations of your health. Your daily practices.

If you are struggling with this and want to find balance with your health then I have some SUPER exciting news for you! In a few days I will be sharing a BIG ANNOUNCEMENT and you don't want to miss out!

Send me a DM "tell me more!" so I can add you to my Nuwli Insider list where you will receive a special email offer and be the first to know this little secret of mine.

Leave a 🙌🏻 for finding balance with food!

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10/05/2022

All smiles today because it’s LAUNCH DAY🎉🙌🏻

NUWLI just got a major upgrade with all new branding and a full website makeover thanks to and her amazing team!

If you’ve been following along for awhile now you know this space was originally created as a platform where I shared simple, satisfying, and balanced recipes that I eat in my real, everyday life. But as I continued to share these recipes, I discovered so many people not only had challenges with finding trusted recipe resources, but also struggled to find balance in living a healthy lifestyle while not letting “being healthy” take over all the fun life has to offer.

My goal for this space now is to not only continue providing nutrient dense recipes, but also to support and empower you to nourish your body, find balance with your health, and restore your physical and mental confidence, all without sacrificing food and fun.

Head on over to www.nuwli.com (link in bio) to check out the brand new site and if you haven't already, head to the bottom of my homepage to join the NUWLI Insider List where you will receive tools to support your well-being including access to exclusive wellness events, recipes, nutrition tips, and more!

Looking for more individualized support? I still have a few limited client openings heading into this summer! Apply to work with me (link in bio) to connect and learn more about my coaching programs (1:1 and group), meal planning, specialized lab testing, and corporate wellness services.

Also special shoutout to for all of brand photos that I’m still swooning over 😍

02/05/2022

New month, same favorite snacks!

The countdown is on to my NEW website launching! There is no reason to miss out on your recipe favorites while it's in the works, am I right?!

These LEMON POPPYSEED ENERGY BITES are a hit this time of year🍋

These Lemon Poppyseed Energy Bites require no baking, are quick to make, and have just a few simple pantry ingredients. They are are bright, sunny and the perfect healthy snack for your busy spring and summer ahead.

Energy bites are pretty forgiving. You just need a bunch of dry stuff and little wet and sticky stuff to keep it together. Since they are no bake, they don’t require precise measuring and they aren’t an exact science. Feel free to play around with the ingredients and quantities. Try them out for yourself by saving and sharing the recipe below!

INGREDIENTS
🍋1/2 cup almond flour
1/4 cup coconut flour
1/2 cup quick or steel cut oats
2 scoops preferred vanilla or unflavored protein powder (I used Vega Protein Made Simple)
1 heaping tbsp poppy seeds
3 tbsp coconut oil, melted
1/4 cup maple syrup
1 lemon, juiced + the zest

INSTRUCTIONS
-Combine dry ingredients in a large bowl. Mix to combine.
-In a small bowl, melt coconut oil in the microwave for approximately 20-40 seconds, or until fully melted.
-Add wet ingredients to coconut oil. Stir to combine.
-Fold wet ingredients into dry ingredients using a spatula then your hands. It should form a firm, cookie-dough consistency.
-Take approximately 1 tbsp of the mixture and roll in hands. If the mixture is too sticky to roll, place in the refrigerator for 5-10 minutes or add additional almond flour.
-Roll approximately 16 balls and place on parchment or wax paper. Refrigerate for 1 hour. Store in airtight container in refrigerator or freezer.

18/04/2022

Tell me you treat your dog like a child without telling me you treat your dog like a child…I’ll go first.

I hope everyone had an amazing Easter weekend!🐰🐣

Happy Monday!

06/04/2022

New new new!!

✨SIMPLE HEALTHY EGG SALAD✨

I definitely thought I was one of the few out there there who liked egg salad, but y'all told me otherwise in my stories awhile back. So here ya go! My go-to Simple Healthy Egg Salad.

This egg salad is the perfect prepped meal to have on hand for lunch or a savory snack throughout the week. Packed with protein, this salad fills you up for hours, while also tasting light and fresh. It's great served on a sandwich, in a wrap, on a bed of lettuce, or enjoyed with a side of veggies and crackers. The combos are limitless!
https://www.nuwli.com/salad-and-side-recipes/simple-healthy-egg-salad
FULL RECIPE LINK IN BIO

01/04/2022

All smiles today because it is FRIDAY and a new month!
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I'm still trying to wrap my head around how it's April and that a whole month has already gone by since I got to work with the amazing !!
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March was filled with a lot of behind the scenes planning and I am sooo excited to share more on what's to come here at Nuwli over the next couple of months!!
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But for now, I'm taking a step back to enjoy this sunshine filled weekend with a glass of wine (or two) in hand🍷
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Happy April, friends! 🌷☀️🌸🐣

29/03/2022

This is the time of year that I LOVE to get outside and use the grill for dinner...but this morning we woke up with frost on the ground😒

This Simple Shrimp Scampi with Asparagus is the perfect recipe for those who are craving spring and summer flavors, but still want the warmth and comfort of winter.

No further caption needed. The picture says it all 👏🏻 You're going to want to bookmark this perfect spring recipe.
https://www.nuwli.com/entree-recipes/simple-shrimp-scampi-with-asparagus
FULL RECIPE LINK IN BIO.

21/02/2022

Two things I woke up craving this morning:
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Summertime & simplicity.
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As much as I love getting variety, buying fresh produce, eating seasonally, etc....I'm also very much an advocate for doing what is right for you in the moment.
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I've been in a little bit of a recipe rut this week. So I took a step back and dug a little deeper into the "why" of what might have been causing this feeling.
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The answer:
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I'm tired of "winter food".... I'm really craving the freshness of summer.
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So I pulled out my favorite summer recipes and am simply focusing on what sounds good. What my body and mind need in the moment. Not what I "should have" because of what season we are in.
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These Burrata Caprese Rice Cakes (recipe link in bio) are a favorite snack to eat in the summer with fresh produce from the farmers market. Adding these into my snack rotation this week will be the perfect hint of summer!
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Also going through a recipe rut? Here are a few other simple tips to consider:
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-Go back to the BASICS. If you're fatigued with cooking, there is no problem with just going back to the foundations of a simple, balanced meal. Not every meal needs to be elaborate. Sheet pan recipes are perfect for this!
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-OUTSOURCE for a week or two. There are SO many food delivery services out there (ingredient boxes, meal kits, fully cooked entrees, etc.).
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-Create a SEASONAL and/or CUISINE "list". What are your favorite meals to eat at different times of the year? What about different cuisines? Creating an easily accessible list with 2-3 of your favorite meals in each season AND/OR your favorite meals categorized by cuisine can be SO helpful for when you start to feel stressed or uninspired by what to eat.
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Comment below & tell me what inspires you when you are feeling in a recipe rut!

25/01/2022

🚨NEW RECIPE ALERT🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The classic, comforting pot pie...IN SOUP FORM!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This Slow Cooker Chicken Pot Pie Soup has all the elements of the classic, comforting pot pie and more! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Slow Cooker soups are one of the easiest dishes to prepare. They are quick to make and because they are made using one piece of equipment there is minimal mess and dishes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is perfect to serve on a cold winter’s night or whenever you’re in need of a healthier version of your favorite comfort meal. The whole family is guaranteed to love it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://www.nuwli.com/entree-recipes/slow-cooker-chicken-pot-pie-soup⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FULL RECIPE LINK IN BIO.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

12/01/2022

Another brand new and super simple meal prep recipe...
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✨Slow Cooker Pork Carnitas✨
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This delicious Slow Cooker Pork Carnitas is tender, juicy, flavorful, and so simple to make. It is a great base to have on hand that you can make into multiple different meals through the week…tacos, burrito bowls, salads, sandwiches, and so much more!
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Minimal prep and oh so tasty! Don't forget to bookmark so you have this recipe on hand for a day you don't feel like spending lots of time in the kitchen!
https://www.nuwli.com/entree-recipes/slow-cooker-pork-carnitas
Full recipe link in bio.

07/01/2022

New year, new kitchen, same me!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The second week of 2022 is already almost here. Can you believe it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whether you believe in making New Years resolutions or not, you most likely have come across a social media page, blog post, or magazine cover discussing food and nutrition in the new year.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There is A LOT out there. And it can be overwhelming…REALLY overwhelming to figure out what is best for your body, goals, and lifestyle.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IF YOU STRUGGLE WITH…⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➔ Feeling overwhelmed with all of the different nutrition trends and information out there⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➔ Finding quick, healthy, and delicious recipes that actually taste good⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➔ Not feeling your best, no matter how many diets you try⠀⠀⠀⠀⠀⠀⠀⠀⠀
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YOU’RE NOT ALONE.⠀⠀⠀⠀⠀⠀⠀⠀⠀
& I am here to support you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are ready to create a more approachable way to wellness without the crash dieting, weight fluctuations, hormonal chaos, and stress around food, look no further!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Head to my LINK IN BIO to learn about the following wellness services offered at Nuwli and to gain access to a special new year promotion:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Online Group Coaching- **NEW**⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1:1 Coaching⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Advanced Hormone Testing- **NEW**⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Individualized Meal Plans (Access through app & desktop)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Corporate Wellness Seminars- **NEW**⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Making your health a priority is easier said than done. But you deserve to live a life where you feel good…REALLY good.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There will never be a “perfect time” to take action. Take a minute for yourself TODAY and take the first step towards achieving the health you deserve. Sign up to learn more through my link in bio.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cheers to a happy and healthy 2022!

20/12/2021

🎙SECRET’S OUT!!!🎙
but.mighty15 and I started a podcast!

WELLNESS WHY is now available on and coming soon to all platforms so you can listen wherever you prefer to stream.

Why "Wellness Why" you ask?...

Every single person has a deep motivation that fuels their life. Their "why".

But "why" can mean so many things.

✨"Why" are you in the career you are in?
✨"Why" do you want to improve your health?
✨"Why" do you follow (enter nutrition or fitness recommendation here)?
✨"Why" do you make the actions you make...every single day?

Join our journey where we dive deeper into the conversation of all of these "whys".

In our episodes we will discuss an array of nutrition and fitness topics, the WHY behind those topics, and discuss developing your own WHY to help you live life to the fullest!

Head on over to my LINK IN BIO and check out our first two episodes LIVE NOW. We are SO excited for you to join us on our audio journey!

New episodes streaming weekly!

09/12/2021

The chilly winter weather hit hard today here in NC and it has me wanting ALL of the warm comfort food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who else craves hearty comfort food around this time of year? 🙋🏼‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This Healthy Homemade Meatloaf Sheet Pan is comfort food at its finest. It is baked in the oven and paired with fresh green beans (or your preferred roasted veggie of choice). It’s great for serving a crowd or to make ahead for a meal prep lunch or dinner!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although many people think of meatloaf as one big loaf, I love mini loaves because they make pre-portioned servings and cook quicker than a large loaf. The best part about cooking meatloaf? It’s so easy! All you have to do is quickly combine the ingredients and pop it in the oven.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s your favorite home cooked comfort meal?!🍽⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
https://www.nuwli.com/entree-recipes/healthy-homemade-meatloaf-sheet-pan⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
FULL RECIPE LINK IN BIO.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

07/12/2021

We are almost one week into December and let’s face it... it’s easy to get swept up in the holiday season this time of year and put your health goals to the wayside.
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But what if you could enjoy the holidays without sabotaging your health?
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Here are five ways you can continue support your health this month. None of which involve restricting yourself from your favorite holiday foods!
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Let me know ⬇️what are you looking most forward to this holiday season!

NUWLI LLC