Empowered Living Co.

10/15/2026

Bring a little autumn comfort to your table 🍂 Roasted squash and Brussels sprouts, creamy burrata, crunchy pecans and sweet cranberries, finished with a drizzle of maple syrup. 🍁

Save this recipe for your next cozy dinner! 💚

10/13/2026

Sometimes the things we’re most grateful for are the simplest- a meal shared, a familiar voice, or a quiet moment to ourselves. 🧡

As we settle back into our routines after Thanksgiving, we’d love to hear what you appreciated most over the weekend.

What’s one moment, person, or little joy you’re feeling thankful for? Share below- we’d love to hear your answers. 🍂

10/09/2026

A little maple, a little cinnamon, and a cozy addition to your fall table. 🍂

This roasted butternut squash makes a simple side for a weeknight dinner or Thanksgiving gathering. Pair it with chicken, turkey or your favourite bean dish to round out the meal.

Save this recipe for your next cozy night in!

10/01/2026

Hello, October! 🍂

Warm meals, crisp walks and a little more comfort in our daily routines. As the season changes, give yourself time to find what helps you feel nourished and cared for.

A hearty soup, a regular meal break or an earlier bedtime, small acts of care can have a place in your October. 🧡

What’s your favourite meal to cozy up with on a chilly day?

09/28/2026

A little more support in your inbox 🌿

Sign up for the Empowered Living Co. newsletter for seasonal recipes, practical nutrition tips, and encouragement for the small steps that make a difference.

Looking for more personal support? Dietitian services may be covered by your health benefits. Check your plan to see what’s available to you.

Join us at kariecassell.com 💌

09/25/2026

A cozy fall bowl with roasted root vegetables, leafy greens, and a lemon tahini drizzle 🍂 Keep the chickpeas for a plant-based option, or swap in cooked chicken or turkey. Finish with pumpkin seeds for a little crunch!

09/21/2026

Eating well doesn’t have to mean changing everything on your plate. Sometimes, it can be as simple as asking: What could I add?

A little more protein, a fruit or vegetable, some fibre or a healthy fat can help make an everyday meal more balanced and satisfying. Start with the foods you already enjoy and build from there. 🥑🥕🫐

Check your benefits to see if you have coverage for personalized support from a registered dietitian.

09/17/2026

Many people don’t realize this 👇

Your workplace benefits may include coverage for working with a Registered Dietitian — which means you can get personalized support for your health, nutrition, and lifestyle… often at little to no cost.

No guesswork.
No one-size-fits-all plans.
Just real support tailored to you.

✔ Nutrition guidance
✔ Habit change support
✔ Sustainable results

Take a minute to check your plan, you might already have access to the support you’ve been needing.

👉 Book your session: www.kariecassell.com

Karie Cassell is an expert dietitian - dietician and nutritionist who offers online courses and coaching for weight management, improving your relationship to food, emotional eating, and food cravings. She is the author of The Domino Diet book. Karie lives in Grande Prairie Alberta Canada.

09/15/2026

Ever finish a meal and wonder why you’re hungry again so soon?

Sometimes it isn’t about eating more, it’s about creating a little more balance. Including protein, fibre-rich carbohydrates and healthy fats can help make meals more satisfying while supporting steadier energy throughout the day.

Nutrition doesn’t have to be complicated. Talk to a dietitian to learn what works best for you, and remember to check your benefits for dietitian coverage!

09/15/2026

Supporting your immune system can start with something as simple as a balanced snack. 🌿

Pairing colourful produce with a source of protein or healthy fats helps create a snack that’s satisfying while providing a variety of important nutrients.

Try one of these easy combinations:

🍓 Greek yogurt, berries and pumpkin seeds
🫑 Bell peppers and hummus
🍎 Apple and peanut butter
🥚 Egg and whole-grain toast

Simple, nourishing and realistic for busy days, which combination would you choose?

Looking for personalized nutrition guidance? Check your benefits to see if you have dietitian coverage through Empowered Living Co. 💚