Wholesome

11/18/2021

Taking some great advice from my good friend about food rules over the holiday season. Today we’re eating waffles (with butter AND syrup) on a Thursday because we can! 😃

10/23/2021

It was a baked-sweet-potato-stuffed-with-smoked-pork-butt kind of night 🍠🥓😋

10/14/2021

Another knocked-it-out-of-the-park dinner tonight courtesy of the amazing Cassy Joy at . If you haven’t bought your copy of or you are missing out! 😋😋😋

10/12/2021

This is my current breakfast obsession that is also 🙌🏻

These super easy oat breakfast cups are gluten free, dairy free and are full of fiber and antioxidants 💥💥💥

They’re also super easy to modify - including a Fall inspired pumpkin version 🎃

But the best part? You can make them ahead and freeze them for a super quick and easy breakfast on the go! Just heat them, and slather them with some grass fed butter - delish! 😋

These are one of the many breakfast option that I offer as part of my monthly meal plan package - DM me if you would like some more info!

09/27/2021

This morning was a shining example of what happens when I don’t prioritize my health and plan my week better…peanut butter toast on the way to school drop off is what happens 🤦🏻‍♀️

Now I’m not saying there’s anything wrong with eating peanut butter toast for breakfast, but for me, there’s just not enough:

🥓🍳protein
🥑🥥 healthy fats
🥬🍠 quality fiber

And I will more than likely be starving and hangry in an hour 🤦🏻‍♀️

This is why taking a little bit of time on a Sunday to plan your week and your meals is so important!

Taking out the guesswork and having nourishing food planned for each meal means you will:

🔥 stay fuller for longer
🔥 be more energized
🔥 be less likely to suffer from the dreaded afternoon slumps
🔥 be less likely to reach for stimulants

Interested in how you can make your health a priority? Send me a DM and let’s chat!

09/26/2021

Taco Sunday is a thing, right? 🌮🌮🌮

09/20/2021

Pumpkin Season is finally here and we’re not mad about it! 🎃🎃🎃

09/10/2021

H E A V Y.

That seems to be everyone’s consensus about how the world feels right now.

Everything just feels like one big, never-ending, emotionally heavy day.

In times like these, it is so important to focus on looking after you!

Self-care is a bit of a buzzword right now, but it truly is so important in times of high stress.

Self-care does not need to be glamorous, expensive, or even time-consuming.

It can be super simple things to remind yourself that:
❤ You matter
❤ Your mental health matters
❤ Your emotional health matters
❤ Your feelings matter
❤ And, looking after yourself is more than okay!

Some self-care ideas on an emotionally heavy day could be:

🍏 Nourish your body (to the best of your ability) with whole foods - hello grocery store salad kits and rotisserie chickens.
😴 If you are feeling tired, rest! Resting is not being lazy, resting is listening to your body when it is telling you that you need a break. And try to get at least 8 hours of sleep each night.
💆‍♀️ Do at least one thing a day that is just for you. It could be as simple as your skincare routine before bed or reading a few pages of your book.
📵 Shut off social media and the news for periods of time during the day
🧘‍♀️ Meditate - try to give your mind a break from the noise at least once a day
🙏 Start a gratitude journal, or mindfully go through 5 things that you are grateful for when you lay in bed every night. Sometimes it’s so easy to focus on the negatives and forget about the positives!
👯‍♀️ Schedule a time with your BFF for a venting session!
💊 Sometimes supplements can be helpful during times of added stress. Make sure to use them under the guidance of a qualified practitioner

Real food for real people. Empowering clients through personalized education in all aspects of nutrition, nourishment, and lifestyle.

08/18/2021

Last nights consisted of:

🥗 bagged Caesar salad that I bulked up with some extra greens
🥔 Boiled baby potatoes - added some crushed garlic and avocado oil to the pot after draining the water
🥩 Steak cooked on the grill

We served it with some Horseradish Mustard 👌🏻👌🏻👌🏻

This took about 20 minutes to throw together and was delish!

08/04/2021

I've been talking about meal planning in my posts over the past few days.

I shared that I start with a fridge, freezer, and pantry inventory, then I plan my meals, write my grocery list, and the next step is utilizing Grocery Delivery Services 🛒🛒🛒

This is actually something that I only started doing when Kentucky went into lockdown due to COVID 😷 I have a subscription with Amazon Prime, which gives you free delivery and really good discounts at Wholefoods.

Now, Wholefoods was somewhere that I used to buy specialty things from, but I had never considered doing my entire grocery shop there. But I have to say, I have been really impressed! It is definitely comparable with other stores (especially if you shop their specials) plus you get the added bonus of having the groceries delivered to your door! I will also say, I think their produce tends to last longer than other places that I have shopped at.

There are countless delivery and pick-up options when it comes to groceries, so it's definitely worth checking out what your local stores have on offer. Here in Kentucky, I have friends who have used Instacart for Costco, ClickList for Kroger, Shipt, Thrive Market, even Walmart!

Side note that I am NOT an affiliate with any of these services, just giving you my honest opinion on what has worked for me 😊

Even now with the country opening back up, it is far more time-efficient for me to sit on my couch at night and order the majority of my groceries to be delivered at a time that suits me than it is to drive 20 minutes across town to buy them. With all the things that being a mama entails, and all of the things you have to juggle, NOT having to go and do groceries can be an absolute godsend at times!

Have you used a grocery delivery service? I would love to hear about your experiences in the comments!

08/02/2021

I've been talking about meal planning in my posts over the past few days.

I shared that I start with a fridge, freezer and pantry inventory, and then I start to plan my meals.

The next step is writing your grocery list. Go through each meal and write out the ingredients that you need to buy in order to make it. Add in any snacks and other staples that you need as well.

Then it’s time to sort it. And I know this might seem ridiculous, but you will thank me for it when you don’t forget anything, or have to backtrack 5 miles across your local Kroger to get the onions you forgot.

Keep it simple and put everything into groups like:
🍽 Produce
🍽 Meat
🍽 Dairy
🍽 Canned goods
🍽 Condiments
🍽 Baking
🍽 Beverages

To make it even easier, there is a free App called “Anylist” that sorts everything into categories for you, you just have to type it in.