Rooted Wellness

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Madison, WI
Rooted Wellness

RN Wellness Clinic providing patient-centered care. Focused on disease prevention, reversal and management through nutrition, movement, and med management.

06/02/2019

Who else is planning to succeed this week?

05/19/2019

One Pan = Four Delicious Meals 😋
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Set up each week with some simple and delicious dishes!
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No time to get after meal prep on Sunday? Make up this one sheet “Kale & Beet Salmon” recipe for dinner on Monday and pack up the three remaining servings for lunch all week!
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Throw something simple like chicken and buffalo sauce into the crockpot on Tuesday morning and come home to dinner Tuesday night! Plate the shredded chicken with your favorite veggies, some baked sweet potatoes, and a bit of avocado or ranch!
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Simple, cheap, healthy! It’s doable!
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Recipe:
4 - 4oz Salmon filets
1 bag rainbow kale
1 can sliced beets
1/4 cup pesto
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Spread Kale and beets in sheet pan, make pockets for salmon to rest, top salmon with pesto, flavor everything with salt, pepper, and some mince garlic.
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Bake at 400° for 12 - 14 minutes! @ Madison, Wisconsin

05/12/2019

Get 👏 It 👏 Done || Set It Up Sunday
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The first thing we cut out on when we get busy is our individual health needs- nutritious foods, sleep, exercise.
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Remember to take care of yourself so you can keep taking care of others!
• Try a short and sweet meal prep using the crockpot, one pan veggie dishes, and instant rice
• Focus on prioritizing sleep by setting a reminder on your phone and trying 5 minutes of meditation
• Squeeze in 15 minutes of movement! All you need is your body or a light pair of dumbbells/ kettlebells
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Set it up this week to ensure you still care for yourself in some way- even if it’s “less than perfect,” remember that CUTTING DOWN is better than CUTTTING OUT! 👍

05/05/2019

Meal prep or food prep? || Set it up Sunday
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If I’m being honest, meal prep has been rough for me the past couple weeks! Just the idea of going to the grocery store for 30 mins to an hour is exhausting😫
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Food prep over meal prep has been my savior!
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Things that helped me keep some routine:
• Crockpot chicken
• Frozen veggies
• Tuna packets
• Gas station hard-boiled eggs
• Brown rice always in the pantry
• Bagged veggie blends like superfood blend and broccoli slaw
• Individual Greek yogurts
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The list above is a portion of my typical grocery shopping list and can be picked up at multiple markets or gas stations.
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Approaching meals as something that can be easily thrown together right before eating has saved me from the mental block caused by a full grocery day and meal prep day.
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On a super productive day, I’m all for the 4 different meals in 4 different containers giving me 16 perfectly balanced meals for the week!
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On days like today, I’ll just grab a quick basket of some essentials and prep up enough food to mix and match for the next couple days. Then I’ll swing by the store again.
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Just do something!!!

04/30/2019

What is your favorite dessert? || Topic Tuesday
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It’s not realistic to cut out dessert forever, so instead learn how to truly have it in moderation.
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When we 100% cut out something we enjoy, we often crave and binge.
This may look like:
• No desserts/ sugar for 15 days
• Then one box cookies followed by one pint ice cream
“Because I’ve already gone off track”
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Instead of all or nothing mentality, practice enjoying a treat every so often!
* Maybe you set aside one day a week or one day every two weeks that you enjoy a treat at some point during the day.
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Plan ahead for when you will have a sweet/ treat!
* If you know it’s your daughter’s birthday, save your weekly treat for the special occasion rather than eating the donuts in the breakroom today. Remind yourself you’re having a treat later that week.
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Be a dessert snob!
* Plan a treat you genuinely enjoy!
* If someone brings store bought cookies into the office, decide if that’s really the treat you want for the week or if it’s just a sugary snack calling your name.
* In the end, you get to decide if it’s the treat you want to eat!
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Share your favorite dessert below 👇🏻
Bonus for using emojis/gifs!

04/29/2019

“It is not the critic who counts;
not the man who points out how the strong man stumbles,
or where the doer of deeds could have done them better.
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The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood;
who strives valiantly;
who errs, who comes short again and again,
because there is no effort without error and shortcoming;
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but who does actually strive to do the deeds;
who knows great enthusiasms, the great devotions;
who spends himself in a worthy cause;
who at the best knows in the end the triumph of high achievement,
and who at the worst, if he fails, at least fails while daring greatly,
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so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
- Theodore Roosevelt

04/28/2019

Plan for success || SET IT UP SUNDAY
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What will you be ADDING into your nutrition routine to achieve your goals?
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It’s easy (and confusing!) to jump to cutting calories or carbs or fat or sugar and so on and so on....
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Focusing on the negatives or what we “can’t have” results in us feeling deprived!
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As you prepare for you week ahead, look at what you will add in!
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We recommend adding:
• Lean protein at mealtime
• Vegetables at mealtime and/or as snacks
• An extra half hour (or more) of sleep
• A daily 10 minute walk
• A recovery day
• A 16oz glass of water to start the day
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If you’re already nailing all the “add ins” focus on adding in patience & gratitude! Give your healthy habits time to become routine & thank yourself for your healthy efforts!

04/25/2019

Veggie Lovers: A Family Affair ♥️ @ Madison, Wisconsin

04/23/2019

How much food do you throw out each week? 🗑|| Topic Tuesday
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We waste 20 – 25% of all food purchased for the home.
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Food waste has a major effect on the environment and is a waste of money! 🌎
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We can reduce our waste by:
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1- Plan ahead
• Look at the week in advance, how many meals are you eating in the home? Check the calendar for any events or special occasions that will lead to a meal out. Then plan for the meals you will be eating at home and create a grocery list for those days.
• Grab some freezer/ shelf options in case you are ever running low (ex. Frozen veggies, tuna packets, pre-cooked & frozen chicken, etc)
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2- Learn to preserve: learn to extend the life of foods from days to months or years • Days: when whole fruits/ veggies get ripe on the counter, transfer to refrigerator to extend the life a few days (ex. Avocado, banana, apples)
• Months: when food in fridge won’t be eaten soon, transfer to airtight container, date it, and put it in freezer for 3-6 months. Lightly steam or boil veggies before freezing.
• Years: Learn how to make jams, pickles, fermented goods, smoked meats, etc. to preserve food for years.
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3- Re-purpose foods
• Old bananas? Make banana bread
• Veggies need to be used up? Throw them in an egg bake
• Stale bread? Make croutons/ bread crumbs
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What’s you’re go to way of reducing waste? Share👇🏻

04/21/2019

Happy Easter ☀️Day! || Set It Up Sunday
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Whether you’re enjoying the holiday or just enjoying the beautiful weather, today is the perfect day to prep up (and eat?) some bright veggies, grill some meats, and set yourself up for the week!
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Meal prep seems a little more challenging when the weather is finally cooperating, but instead of throwing it aside completely:
• You can set aside a chunk of the day to prepare for the week
• You can throw it all in the crockpot and go enjoy your sunny Sunday
• You can take leftover turkey/ chicken/ beef from whatever Easter gathering you go to, and maybe even take some of the veggie tray to sauté up to get you through Monday
• You can go to the store tomorrow and do a simple prep for this week
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Example Simple Prep:
• Rotisserie chicken and/ or pre- cooked fajita beef or chicken
• Pre-cut and/ or frozen vegetables
• Microwaveable bags of brown rice and/ or some steamer bags of potatoes
• Mini guacamole cups to mix together fajita bowls or avocado to make super salads or primal kitchen mayo to whip up chicken salad to stuff on top of potatoes
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Get something together today, even if it’s just the grocery list of things you’ll pick up tomorrow! Maybe you can bathe in the sun while you write it up 😍

Address

Madison, WI

Telephone

1608-412-3923

Website

https://squareup.com/appointments/book/64NJTFAYNF9FZ/rooted-wellness-madison-wi

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