An Elemental Life And Wellness

An Elemental Life And Wellness “Make physical and emotional well-being elemental in YOUR life”. Wellness is described as a “state of being comfortable, healthy or happy”.

Many years ago I turned from a dark lifestyle and set out on a journey to acquire improved health both physically and emotionally. I wanted to learn how to become comfortable in my own skin. I wanted to lose weight and keep it off. More importantly, I wanted to find contentment and be happy in life. I’ve had many ups and downs over the years and like many I have had to learn from my mistakes. Alon

g the way, I discovered that emotional well-being went hand in hand with physical health. One cannot exist without the other. As I continue to ride the wave, I am amazed at what I uncover about myself and the world around me. This page is intended to encourage, support, uplift and share knowledge as well as resources I have acquired from my own personal experiences throughout my health journey. About Me:
I am a mom, a wife, a daughter, a sister, an aunt, a niece, a friend, a human being who believes in God. I have been a Licensed Massage Therapist for over 14 years, a Watsu Aquatic Therapist for over 9 years, a Certified Ai Chi Instructor for over 3 years and now I am also a Certified FDN-P (Functional Diagnostic Nutrition Practitioner) and a Board Certified Health and Wellness Coach. My goal is to share not only recipes and exercise tips but also dive into more vulnerable and emotional topics. I’m excited to bring you all along as I evolve in my pursuit of self-discovery! Check out my YouTube channel for videos: An Elemental Life and Wellness as well as my Instagram page:

And.... because I can't post a bunch of food without also sharing a dessert....👇👇👇Check out this Naturally Sweetened Glu...
05/29/2026

And.... because I can't post a bunch of food without also sharing a dessert....👇👇👇

Check out this Naturally Sweetened Gluten-free Salted Caramel Chocolate Cheesecake I made for Mother's Day weekend a few weeks back.

This was amazing!! 😍 Probably hands down my favorite so far too!!

I also made a small one for my Soul Sista and her fiance. 💍

Don't worry... recipes are coming soon!! I'll also share the cheesecakes I haven't posted. So stay tuned 👀

My recent breakfast obsession 😍Egg White Bake with Spinach, Peppers, and Cottage Cheese blended in. Topped with Salsa an...
05/29/2026

My recent breakfast obsession 😍

Egg White Bake with Spinach, Peppers, and Cottage Cheese blended in. Topped with Salsa and Greek Yogurt.

Nutrient dense, low calorie, high protein. Because that's how this busy momma rolls. 😎

Another quick and filling meal for The Man and I!! 😋Tuna Steak topped with Avocado 🥑 and Greek Yogurt. Because AGAIN...P...
05/29/2026

Another quick and filling meal for The Man and I!! 😋

Tuna Steak topped with Avocado 🥑 and Greek Yogurt. Because AGAIN...Protein!! 💪💪💪

I paired it with Asaparagus and Pachetta. It was just enough and absolutely delicious!!

I marinated my Tuna Steaks all afternoon in a crazy marinade I threw together:

👉 Rice Vinegar
👉 Soy Free Spy Sauce
👉 Homemade Cilantro Butter 🧈
👉 Ground Ginger
👉 Onion Powder
👉 Garlic Salt
👉 Avocado Oil

~ Ya'll know I measured with my heart. ❤

The Man threw the Tuna Steaks on the grill. Quick, easy, and AMAZING!!

This week I made The Man the most epic Southwestern Inspired Chicken Salad ever! 😋He loves 😍 when I make Chicken Salad f...
05/29/2026

This week I made The Man the most epic Southwestern Inspired Chicken Salad ever! 😋

He loves 😍 when I make Chicken Salad for his lunches. But I felt like I needed to kick it up a notch. So I decided to make something packed with Protein, Fiber, and Flavor!!

Again... don't ask me for measurements. This busy momma measured with her heart. ❤️ That's how I roll. I also wound up adding some Chipotle 🌶 Lime Mayo made with Avocado 🥑 Oil.

But it turned out amazing! In fact, I got a little jelly. My Tuna Salad was NOT even a smidgen as delicious as his.

Oh well! There's always next week. 💯💯

This week I'm focusing on simple and quick meals. I made Alioli Chicken for my family. I made a few different sides kid...
05/29/2026

This week I'm focusing on simple and quick meals.

I made Alioli Chicken for my family. I made a few different sides kiddos, but my man and I had green beans.

One thing I do to maximize my food is to add protein where I can. So I added a healthy dollop of Greek Yogurt to my marinade.

I left my Chicken in the fridge to soak all day and then The Man threw it on the grill. Supper was done and out on the table in less than 25 minutes 😎

I'd share measurements of the ingredients I used, but this busy momma just measured with her heart. ❤ Also...it's a texture, smell, and feel kinda thing. My marinade must look, taste, and smell a certain way. Then I know it's ready!

I've fallen behind with sharing foods!! Super simple supper! 😎Chicken Philly Stuffed Peppers 😋Ingredients ~👉 Ground Chic...
05/29/2026

I've fallen behind with sharing foods!! Super simple supper! 😎

Chicken Philly Stuffed Peppers 😋

Ingredients ~

👉 Ground Chicken
👉 Provolone Cheese
👉 Mushroom
👉 Orange Peppers
👉 Spices

I cooked everything separately then threw it all together and baked in the oven at 375 for 10 minutes.

Tip: Prebake your Peppers for 20 minutes before filling them so they're soft.

Delicious! 💯💯💯

Happy Mother's Day to all of the amazing moms out there. You know who you are and you know what you do every single day....
05/10/2026

Happy Mother's Day to all of the amazing moms out there. You know who you are and you know what you do every single day. I hope today you are cherished and celebrated for all you contribute to this world. 💜💯

Well it FINALLY happened!!! 😲Cinco De Mayo is on Taco Tuesday 🌮 this year!! Woot woot!!! 🙌But... since my kiddos prefer ...
05/05/2026

Well it FINALLY happened!!! 😲

Cinco De Mayo is on Taco Tuesday 🌮 this year!! Woot woot!!! 🙌

But... since my kiddos prefer Build Your Own Burritos 🌯, we compromised for tonight's supper.

And...we customized our Burritos 🌯 with our favorite chips. 👇👇👇

~ I personally love Beanitos Black Bean Chips! 😍 They have minimal ingredients and add extra Protein and Fiber which are awesome for helping me achieve my daily macros! 📊

~ My Love really enjoys these Quest Spicy & Sweet Protein Chips. 😋 Though they have more ingredients, they also have Whey Protein. 💪

~ Of course my kiddos would rather have the Takis. 🤣 They have an amazing Nacho flavor and they add a wonderful crunch factor to their Burritos. 😎

Here's another tip: Substitute Greek Yogurt instead of Sour Cream for more protein!

Ok. How about something a little different?? 🤔 My momma gave me a loaf of homemade Sourdough. Unfortunately that particu...
04/30/2026

Ok. How about something a little different?? 🤔

My momma gave me a loaf of homemade Sourdough. Unfortunately that particular day her loaves came out really flat. So I decided to put it away in the freezer so it didn't go bad. That way I had some time to think of a creative way to use it.

Well...last weekend was my opportunity to try my hand at something NEW. 😎

I made a Baked Buffalo Chicken Tender Sandwich using the entire loaf. But... I took all of the bread out of the middle and created an empty space to fill with BIG flavor.

I used Primal Kitchen Buffalo Sauce as well as Primal Kitchen Ranch Dressing to give us max deliciousness! 😋

I began by prepping my Chicken Tenders. 🤓

I coated each tenderloin in Egg 🥚 then a mixture of finely Ground Pork Rines, Grated Parmesan, and Spices. I airfried at 400 for 12 minutes. Then coated the tenders in the Buffalo Sauce.

The next portion was layering!! 😁

I put down thinly sliced Pepper Jack Cheese, the Chicken Tenders, Spinach, Ranch Dressing, and of course another thin layer of cheese. You know. Just for good measure. 💯

I put the lid back on, covered in Aluminum Foil, and then pressed it down with heavy books. Jane Austen helped out with that. 🤭

I left it in the fridge for almost 6 hours. Removed it from the oven and baked at 375 for 25 minutes then uncovered for 10 minutes.

This was a really fun project and I think I'll try it again. But maybe next time I'll go with Steak and Cheese and Peppers. 😅

This Week's Meal Prepping Done ✅️ I'll be making a couple of suppers fresh each night this week and pulling additional d...
04/21/2026

This Week's Meal Prepping Done ✅️

I'll be making a couple of suppers fresh each night this week and pulling additional dishes out of the freezer as needed. So I only needed to prep everything else but. 😅

Breakfast ~

Egg 🥚 White Bake with Cottage Cheese, Peppers, and Spinach (for me)

Ham, Cheese, and Bacon 🥓 Frittata (for The Man)

Lunch ~

Chicken Salad with chopped Apple and Grapes 🍇 (for The Man)

Chicken Bryant Jar Salad with precooked Chicken Bryant (thanks to my momma) with Goat Cheese and Roasted Peppers chopped up, English Cucumber, Cherry Tomatoes, Quinoa with extra veggies mixed in, Greens 🥬, and a homemade Dressing made with fresh Cilantro, Blended Cottage Cheese, Greek Yogurt,, Lemon 🍋 Juice, and Garlic Salt.

Protein Meatlovers Pasta Salad with Chickpea Penne Pasta, Pepperoni, Hard Salami, Ham, chopped Colby Jack Cheese, Grated Parmesan 🧀, Italian Dressing, and Garlic Salt. (I made this for my bonus daughter and packed this in her school Bento Box I got for her).

Snacks ~

Grab and Go 🏃 Pepperoni and Cheese Cups (for The Man)

Cottage Cheese, Greek Yogurt, No Sugar Added Peaches 🍑, Chia Seeds, and Cinnamon (for me)

Fresh Fruit such as Grapes, Blueberries 🫐, and Strawberries and Pineapple 🍍

We're ready to start the week of right. 🙌

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Johnson City, TN
37615

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