Authentic Wellness

Authentic Wellness Integrative Health Coach, INHC
with advanced training & certification in Metabolic Health, GLP-1s, Hormone Health, and Autoimmune support.

My work focuses on how these systems connect with gut health to support whole-body wellness. https://my.practicebetter.io/ #/5c91151e627d791a5c1a0ae8/profile

Let’s talk about supporting your immune system… naturally. 🍊🍋I’m heading to AB Data this morning for another employee we...
09/15/2026

Let’s talk about supporting your immune system… naturally. 🍊🍋

I’m heading to AB Data this morning for another employee wellbeing workshop, and today we’re digging into something that becomes especially important this time of year: immune health.

We’re going to talk about what your immune system actually is, what it needs to do its job well, and how everyday foods can help support it.

And, of course, we’re not just talking about it… we’re tasting too!

We’ll be making a simple immunity-supporting tea with fresh orange, lemon, ginger, cinnamon, raw honey and apple c***r vinegar.

We’ll also be sampling bone broth, trying some pickled and fermented foods, and talking about that really important connection between gut health and immune health 🌱

We’re even going to compare some of the popular “immune support” packets you see at the store with what we can get from real, whole foods.

Because supporting your health doesn’t have to mean buying another supplement or completely changing the way you eat.

Sometimes it starts with understanding what your body needs and finding a few simple ways to give it more of that.

Looking forward to a fun morning with the AB Data team!

Does anyone else feel like September requires a whole new level of organization? 😅Meals need to be planned, lunches pack...
09/03/2026

Does anyone else feel like September requires a whole new level of organization? 😅

Meals need to be planned, lunches packed, calendars checked, practices remembered…and there are only so many decisions we can make in one day.

That’s why I created my 5-Day Back-to-School Boot Camp.

For five days, I’m going to spell it out for you with simple strategies for meal prep, easy dinners, grab-and-go snacks and weekly planning.

The goal? Spend less time figuring everything out and more time simply getting it done.

📅 September 21–25
💻 Completely online
💲 $27

Five days. Simple steps. Less figuring it out as you go.

https://square.link/u/VE3PG4Qj or visit events section at www.authenticwellness.net

Back to school means back to BUSY. 🎒⚽ This easy sheet pan dinner is perfect for those nights when you want to keep your ...
09/03/2026

Back to school means back to BUSY. 🎒⚽ This easy sheet pan dinner is perfect for those nights when you want to keep your family full and healthy without spending hours in the kitchen.

Honey Garlic Sheet Pan Chicken & Veggies

Ingredients
• 1½ lbs boneless, skinless chicken thighs
• 1½ Tbsp avocado oil, divided
• Sea salt & black pepper, to taste
• 2 red bell peppers, sliced
• 4 cups mini potatoes, halved
• 4 cups broccoli florets
• 3 Tbsp water
• 1½ tsp cornstarch
• 3 garlic cloves, minced
• ¼ cup tamari
• 1½ Tbsp rice vinegar
• 2½ Tbsp honey
• ½ tsp sesame seeds

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Toss chicken with ⅓ of the oil, salt and pepper. Toss vegetables with another ⅓ of the oil, salt and pepper. Spread everything evenly on the baking sheet, leaving space to prevent steaming.
3. Bake for 20–25 minutes, or until chicken is cooked through and vegetables are tender.
4. Meanwhile, whisk water and cornstarch together. Heat remaining oil in a small saucepan and sauté garlic for 1 minute. Add tamari, rice vinegar and honey. Bring to a gentle boil, then whisk in the cornstarch mixture and cook about 1 minute, until thickened.
5. During the last 5 minutes of baking, brush chicken with half the sauce and return to the oven.
6. Serve chicken and vegetables with remaining sauce and sprinkle with sesame seeds. Enjoy!

Want more simple ideas like this? Join my 5-Day Back-to-School Boot Camp, September 21–25 for easy meals, meal prep, grab-and-go snacks and simple weekly planning.

100% online | $27
https://square.link/u/VE3PG4Qj

“As a ‘woman of a certain age’ I’m trying really hard to get my health in order.”I recently had a woman schedule a healt...
09/02/2026

“As a ‘woman of a certain age’ I’m trying really hard to get my health in order.”

I recently had a woman schedule a health consultation with me, and this was part of the message she sent me. She went on to share that she’s dealing with chronic digestive issues, brain fog and other perimenopausal symptoms…and wants help figuring out what her body needs.

When I read that, I immediately felt her frustration.

Because I get it. I’m right there in this season of life too, and I know how frustrating it can be when you’re genuinely trying to take care of yourself…but your body suddenly doesn’t seem to respond the way it used to.

You’re eating pretty healthy.
You’re trying to exercise.
You’re taking the supplements.
You’re reading all the things.

But your body seems to have changed the rules.
▪Suddenly you’re bloated after foods that never bothered you before.
▪Your digestion is off.
▪You’re tired, foggy, craving sugar, gaining weight more easily…and wondering what the heck happened.

And before you know it, you’re trying to fix everything at once.

This is where I encourage women to stop chasing every symptom individually and start looking at the bigger picture.

Your gut health, hormones, blood sugar, stress, sleep, nutrition and daily habits don't exist in separate little boxes. They can influence one another.

And figuring out where to start is often the hardest part.

You don't necessarily need another list of foods to eliminate or another supplement to add. Sometimes you need someone to help you slow down, look at the whole picture, and figure out what makes sense for YOUR body and YOUR life.

That's exactly what we'll be talking about during her consultation.

And if you read her words and thought, “Yep…that sounds a lot like me,” maybe it's a conversation we should have too. I'm here when you're ready 💚 Book a health strategy session here https://l.bttr.to/zp2c5 or visit www.authenticwellness.net

How much sugar are you actually eating before breakfast is even over? 😳 That was one of the big eye-openers during our “...
08/28/2026

How much sugar are you actually eating before breakfast is even over? 😳

That was one of the big eye-openers during our “Food Detective” workshop at A.B. Data, Ltd - Class Action this week. We took a variety of common breakfast foods, calculated how much sugar was in them, and then used sugar cubes to make it visual.

Let’s just say…there were a few surprises! 😅

Then we played a little “Keep It or Put It Back,” comparing everyday grocery products and looking beyond the marketing on the front of the package to see what the nutrition and ingredient labels actually told us.

We learned:
▪️ you don’t have to give up everything you enjoy.
▪️ you don’t have to eat perfectly.
▪️ and you definitely don’t need to be afraid of every ingredient you see online.

Sometimes it’s simply about knowing what to look for, learning how to compare your options, and finding a few simple swaps that work for you and your lifestyle.

Because those small choices really do add up over time. ❤️

Such a fun, interactive morning talking about real food, real choices, and ways to make healthy eating feel a little simpler!

HEALTH COACH MYTH: “I need to get back on track.”I hear this ALL the time…especially this time of year. But here’s the t...
08/27/2026

HEALTH COACH MYTH: “I need to get back on track.”

I hear this ALL the time…especially this time of year. But here’s the thing. There really isn’t a track you fell off of. You had summer. Vacations. Cookouts. Weekends away. Ice cream. Later nights. Different schedules. You enjoyed your life.

That doesn’t mean you failed at being healthy.

Instead of thinking you need to “get back on track,” think about what your body needs from you NOW.

Maybe it’s getting more protein back into your meals.
Maybe your gut would love a little more fiber and water.
Maybe it’s getting back to regular movement.
Maybe you just need a few nights of better sleep.

Healthy living isn’t about staying perfectly “on track.” It’s about noticing when something isn’t working anymore…and making a few adjustments that help you feel better. No starting over required. ❤️

And just like that…we’re heading back to school, practices, activities, meetings, homework and trying to figure out what...
08/26/2026

And just like that…we’re heading back to school, practices, activities, meetings, homework and trying to figure out what everyone is eating for dinner. 😅

This is usually the time of year when I hear, “I just need to get organized again!”
So I put together a 5-Day Back-to-School Boot Camp to help make those busy weeks a little easier.

For five days, we’re going to focus on simple, REALISTIC ways to make food and planning feel less overwhelming:
🥗 Simple meal prep
🍽️ Easy weeknight dinners
🍎 Grab-and-go snacks
📝 Weekly planning
🙌 And practical ideas you can actually use when life gets busy

This isn’t about spending your entire Sunday meal prepping or having a perfectly organized week. It’s about having a plan, a few good options ready to go, and making that “what are we having for dinner?” question a whole lot easier.

And the best part…you can do the whole thing online, on YOUR schedule. I’m excited about this one!

Register here: https://square.link/u/VE3PG4Qj or in the events section at www.authenticwellness.net

Nothing says summer is winding down quite like moving your daughter back to college. ❤️This weekend definitely felt like...
08/23/2026

Nothing says summer is winding down quite like moving your daughter back to college. ❤️

This weekend definitely felt like one of those moments where you realize…wow, summer really is coming to an end. And while there’s always a little bittersweet mixed in with this time of year, I have to admit, I’m ready for a little routine again too.

I LOVE summer and everything that comes with it, but by the end of August, I’m usually ready to get a few things dialed back in. Meals get a little less planned, bedtimes get later, workouts get moved around, schedules are all over the place…and some of those healthy habits just get a little loose along the way. And that’s okay. That’s part of enjoying summer too.

But there’s also something that feels really good about getting back into a routine, refocusing on some of those habits, and heading into a new season. So here we go…college move-in, the end of summer, and getting ready for what’s next. ❤️

Need a quick dinner idea for these busy late-August nights? This one checks all the boxes. Sheet Pan Dijon Chicken Thigh...
08/22/2026

Need a quick dinner idea for these busy late-August nights? This one checks all the boxes.

Sheet Pan Dijon Chicken Thighs, Broccoli & Sweet Potatoes

As summer starts winding down and schedules start filling back up, I’m all about meals that are simple, filling and don’t require a sink full of dishes.

This one has just a handful of ingredients, takes very little prep and everything cooks on one pan.

You’ll need:
• 1½ lbs boneless, skinless chicken thighs
• 8 cups broccoli florets
• 1 large sweet potato, cut into small cubes
• 2 Tbsp olive oil
• 2 tsp Dijon mustard
• Salt + pepper to taste

🧡I added the sweet potato to the original recipe for a little extra fiber, plus it gives you a satisfying whole-food carbohydrate to round out the meal.

🔶Tip: Give the sweet potatoes about a 10-minute head start in the oven since they’ll take a little longer to cook than the chicken and broccoli.

✅Simple protein. Plenty of veggies. Extra fiber. And only one pan to wash.

Exactly the kind of dinner I’m looking for when life starts getting busy again!

This was the PERFECT way to start my day. ❤️ Meet Julie.Two months ago, Julie googled something along the lines of menop...
08/19/2026

This was the PERFECT way to start my day. ❤️ Meet Julie.

Two months ago, Julie googled something along the lines of menopause+ nutrition + weight loss… and that search led her to me. Then, like any smart woman would, she did a little investigating. She found me on social media, noticed a few people she knew were already following me and thought, Okay… I’m going to check this lady out.

So she scheduled a Health Strategy Session.

We sat down and talked about what she had been struggling with, what she wanted to change, and what she felt like she needed to finally start feeling better in her body.

She decided to jump into my 1:1 coaching program. And today marks two months.

In those two months, Julie has:
• Lost 16.4 pounds
• Lost 2 inches from her waist
• Lost 5.75 inches from her hips
• Experienced significantly less bloating
• Seen incredible improvement in her digestive health
• Made great progress in her body’s ability to regulate blood sugar

And those last two are a BIG deal. When we look at her Metabolic Scorecard, we’re not just looking at weight and inches. We’re looking at the bigger picture of how her body is functioning and how she’s actually feeling day to day. And Julie is seeing progress in both.

My favorite part?

Ask Julie what she thinks about what we’ve been doing and one of the first things she’ll tell you is:

“This program works.”

And I love hearing that, not just because of the weight or the inches. I love it because I get to watch someone realize that her body can respond when she starts giving it what it needs.

She’s doing the work. She’s showing up. She’s creating new habits. And she’s seeing what can happen when consistency starts adding up.

Clients like Julie are such a reminder of why I love what I do

You simply cannot have a bad day when your morning starts with a success story like this. So today, I’m celebrating Julie. I’m incredibly proud of her, and we’re only two months in ❤

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301 N Main Street
West Bend, WI
53095

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