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3 days ago

Empowered Wellness LLC

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Thanks

Whey or plant ...

What do you think about protein powder?

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Homemade whole grain enchiladas with some heat!!! We are fighting sinus yuck in this household. What better way to cleanse out the ol factory than with tons of garlic, ginger, fermented cabbage and apple cider soaked black beans with cumin and cayenne.

PM for recipe! 🙂 You DO NOT want to miss this one. #enchiladas #healthyrecipes #beans #brownrice #nomnom #healingwithfoods #garlichealthbenefits #gingerforthewin #runnynosegoaway #runnynose
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Homemade whole grain enchiladas with some heat!!! We are fighting sinus yuck in this household. What better way to cleanse out the ol factory than with tons of garlic, ginger, fermented cabbage and apple cider soaked black beans with cumin and cayenne. 

PM for recipe! :) You DO NOT want to miss this one. #enchiladas #healthyrecipes #beans #brownrice #nomnom #healingwithfoods #garlichealthbenefits #gingerforthewin #runnynosegoaway #runnynose

Homemade butternut squash soup. ‘‘Tis the season of yummy squash! Lol, my husband actually despises, actually loathes, any kind of squash.
BUT....... he ate this and had NO idea it was squash. Mainly because I told him it was carrot based with turmeric and chicken. 😂😂😂😂🤷🏽‍♀️😘

Recipe:
3/4 yellow onion diced
1 full carrot diced
1 stalk celery diced
1 Tbsp olive oil
4cups butternut squash
4 cups broth
1/4 tsp onion powder
1/4 tsp garlic salt
1/4 tbsp grassfed butter
Cracked black pepper and sea salt per taste

Directions:
1. Sauté oil, carrots, celery, and onion in pot until softened.
2. Add squash, broth, and seasonings into pot and let simmer boil for about 40 min-1 hour.
3. Remove from heat. Allow to cool slightly and purée.
4. Then reheat and serve.
5. Garnish with pieces of chicken, pepita seeds, sunflower seeds, craisins. Enjoy with garlic or pumpkin toast.
#butternutsquashsoup #butternutsquashrecipes #healthysouprecipe #healthysoup #allthingsfall #fallsoup #fallrecipes #rdapproved #dietitianapproved #healthylifestyle #healthyrecipes
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Homemade butternut squash soup. ‘‘Tis the season of yummy squash! Lol, my husband actually despises, actually loathes, any kind of squash.
BUT....... he ate this and had NO idea it was squash. Mainly because I told him it was carrot based with turmeric and chicken. 😂😂😂😂🤷🏽‍♀️😘

Recipe:
3/4 yellow onion diced 
1 full carrot diced
1 stalk celery diced 
1 Tbsp olive oil
4cups butternut squash
4 cups broth
1/4 tsp onion powder
1/4 tsp garlic salt
1/4 tbsp grassfed butter 
Cracked black pepper and sea salt per taste 

Directions:
1. Sauté oil, carrots, celery, and onion in pot until softened.
2. Add squash, broth, and seasonings into pot and let simmer boil for about 40 min-1 hour. 
3. Remove from heat. Allow to cool slightly and purée. 
4. Then reheat and serve. 
5. Garnish with pieces of chicken, pepita seeds, sunflower seeds, craisins. Enjoy with garlic or pumpkin toast. 
#butternutsquashsoup #butternutsquashrecipes #healthysouprecipe #healthysoup #allthingsfall #fallsoup #fallrecipes #rdapproved #dietitianapproved #healthylifestyle #healthyrecipes

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Well he's going to know now. Haha

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Loaded vegetarian nachos!

I hear a lot of client say “ I wish I could still have....” I am always excited to hear these statements because that means I have an opportunity to help them still enjoy these but adjust them to be healthier.
#healthyfood #healthyeating #healthyfoodcantastegood #nachos #beansfordays #avocado #lentils #freshveggieideas #rdapproved #dietitianeats #dietitianapproved
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Loaded vegetarian nachos! 

I hear a lot of client say “ I wish I could still have....” I am always excited to hear these statements because that means I have an opportunity to help them still enjoy these but adjust them to be healthier. 
#healthyfood #healthyeating #healthyfoodcantastegood #nachos #beansfordays #avocado #lentils #freshveggieideas #rdapproved #dietitianeats #dietitianapproved

2 weeks ago

Empowered Wellness LLC

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2 weeks ago

Empowered Wellness LLC

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This is what it looks like when the baby keeps you up ALL NIGHT long........ 😰😰😰😰

We are relaxing today. We increase our Vitamin D3/K2, elderberry, fluids, magnesium, and zinc today. We are combating sleep deprivation and the weather changes along with one little cutie bringing home sicknesses from school now.
#repairingbrokenimmunesyatems #repair #restore #buildhealthyhabits #restwhenuneedit #healthylifestyle #vitamind3 #immunesytem #immunesystemmaintenancematters
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This is what it looks like when the baby keeps you up ALL NIGHT long........ 😰😰😰😰 

We are relaxing today. We increase our Vitamin D3/K2, elderberry, fluids, magnesium, and zinc today. We are combating sleep deprivation and the weather changes along with one little cutie bringing home sicknesses from school now. 
#repairingbrokenimmunesyatems #repair #restore #buildhealthyhabits #restwhenuneedit #healthylifestyle #vitamind3 #immunesytem #immunesystemmaintenancematters

Beautiful season to bring out the chili recipes. My family (besides myself, do NOT enjoy anything with heat😭) so this recipe is bland but oh so good.
Recipe:
Ingredients:
1 jar (24 Oz) of my families homemade tomato sauce ( you can pick your own choice sauce)
3 cloves fresh minced garlic
1 Pound of grassfed bison ( use beef if you can’t get or don’t like bison)
Sprinkles of chipotle, chili, and paprika powders ( sprinkle then let stew for at least 15 minutes before tasting again-add as you see fit)
Half yellow onion-chopped finely
1 shallot chopped
1 1/2 cups black beans
2 cups sweet corn
1 1/2 cup chickpeas
Directions:
Put it all together and what do you got??? Yumminess!
Top with your choice toppings- in my meal I have tzatziki sauce, egg yolk, yellow bell pepper, homemade corn muffin, and an avocado.

#chili #fallrecipes #fallcooking #healthyrecipes #healthychili #recipes #rdapproved #dietitianeats
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Beautiful season to bring out the chili recipes. My family (besides myself, do NOT enjoy anything with heat😭) so this recipe is bland but oh so good. 
Recipe:
Ingredients:
1 jar (24 Oz) of my families homemade tomato sauce ( you can pick your own choice sauce)
3 cloves fresh minced garlic
1 Pound of grassfed bison ( use beef if you can’t get or don’t like bison)
Sprinkles of chipotle, chili, and paprika powders ( sprinkle then let stew for at least 15 minutes before tasting again-add as you see fit)
Half yellow onion-chopped finely
1 shallot chopped 
1 1/2 cups black beans
2 cups sweet corn
1 1/2 cup chickpeas
Directions:
Put it all together and what do you got??? Yumminess!
Top with your choice toppings- in my meal I have tzatziki sauce, egg yolk, yellow bell pepper, homemade corn muffin, and an avocado. 

#chili #fallrecipes #fallcooking #healthyrecipes #healthychili #recipes #rdapproved #dietitianeats

4 weeks ago

Empowered Wellness LLC

Dietitian coming at you ...

I saw this the other day and shared it with a dear friend of mine. This morning I woke up feeling broken due to WAY too many sleepless nights with my baby. This literally popped into mind as I was dragging myself out of my bed. Then I thought, there are so many people that need to hear this every single day. So know that we are all supporting you through this, even if we don’t know you are going through it. Just know that we expect your fire to be flipping AHHhh-mazeballs when you decide to get back up. ❤️ #survivinglife #healthyattitude #downbutnotout #healthylifestyle #downtimeisgoodtimetodream #yougotthis #supportingyou #shareyourself #sharesupport #benicetoeveryone ...

I saw this the other day and shared it with a dear friend of mine. This morning I woke up feeling broken due to WAY too many sleepless nights with my baby. This literally popped into mind as I was dragging myself out of my bed. Then I thought, there are so many people that need to hear this every single day. So know that we are all supporting you through this, even if we don’t know you are going through it. Just know that we expect your fire to be flipping AHHhh-mazeballs when you decide to get back up. ❤️ #survivinglife #healthyattitude #downbutnotout #healthylifestyle #downtimeisgoodtimetodream #yougotthis #supportingyou #shareyourself #sharesupport #benicetoeveryone

We tried something new this weekend!! Chocolate banana flax elderberry cookies!! Delicious and nutritious!!!!

PM for recipe!
#cookies #healthycookies #flaxseed #elderberry #chocolatecookierecipe #healthydessert #healthydessertideas #healthylifestyle #cookierecipe
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We tried something new this weekend!! Chocolate banana flax elderberry cookies!! Delicious and nutritious!!!!

PM for recipe! 
#cookies #healthycookies #flaxseed #elderberry #chocolatecookierecipe #healthydessert #healthydessertideas #healthylifestyle #cookierecipe

This is what jelly and peanut butter looks like in our house in most days. We literally take fresh fruit and smash it and smear it on our bread 🍞. Fresh great taste, so much less sugar and tons more fiber. 🙂 #youknowyouwanttotryit #eatinghealthy #healthylivingideas #healthyeatingideas #dietitianadvice #nutritionistapproved #healthyjelly #breakfastideas #snackideas #peanutbutterandjelly #sandwichgoals ...

This is what jelly and peanut butter looks like in our house in most days. We literally take fresh fruit and smash it and smear it on our bread 🍞. Fresh great taste, so much less sugar and tons more fiber. :) #youknowyouwanttotryit #eatinghealthy #healthylivingideas #healthyeatingideas #dietitianadvice #nutritionistapproved #healthyjelly #breakfastideas #snackideas #peanutbutterandjelly #sandwichgoals

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I do this with strawberries! Best ever!

Awesome idea!!

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Weekly meal prep!!
Oats✅
Grains✅
Veggies✅
Hard boiled eggs ✅
Premade chicken boobs✅
Kids snacks for school stocked✅
Fruit ready✅
Coffee ground up and restocked✅

Houston we are ready for lift off! See you in 49 minutes Monday.😂😂😂🤦🏽‍♀️🤷🏽‍♀️
#dietitiansfridge #momsfridge #healthymealprep #comingatyoumonday #readyfortheweek #eatinghealthy #healthylifestyle #mealplanningmadeeasy #mealplanningmommies #rdapproved #dietitianapproved #dainaapproved
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Weekly meal prep!! 
Oats✅
Grains✅
Veggies✅
Hard boiled eggs ✅
Premade chicken boobs✅
Kids snacks for school stocked✅
Fruit ready✅
Coffee ground up and restocked✅

Houston we are ready for lift off! See you in 49 minutes Monday.😂😂😂🤦🏽‍♀️🤷🏽‍♀️
#dietitiansfridge #momsfridge #healthymealprep #comingatyoumonday #readyfortheweek #eatinghealthy #healthylifestyle #mealplanningmadeeasy #mealplanningmommies #rdapproved #dietitianapproved #dainaapproved

Week day meal prep.
I always make a big batch of hot oats for the week ahead. Here is a super quick hot to on steel cut oats. I place the oats in Kerr jars that can be heated then filled with fixings to beef it up nutritionally. 🙂 Enjoy!
#weekdaymealprep #steelcutoats #hotcereal #howtomakesteelcutoats #pureorganicoats #breakfastonthefly #afterpumpingsnack #sportsnutrition #guthealth #immuneboost #momapproved #mompreneur #makebreakfasteasy
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Picture because she is a doll! See this link about balloon releases. I am absolutely against letting anything go in the sky for any reason. What goes up must come down.
www.washingtonpost.com/local/md-politics/what-goes-up-comes-down-as-litter-balloon-releases-are-b...
#dontlitter #thinkbeforeyoudo #beawareofyourlittering #rdapproved #earthlover #climatechangeisreal
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Picture because she is a doll! See this link about balloon releases. I am absolutely against letting anything go in the sky for any reason. What goes up must come down. 
https://www.washingtonpost.com/local/md-politics/what-goes-up-comes-down-as-litter-balloon-releases-are-being-banned/2019/09/01/0f96b9c8-c9cd-11e9-a1fe-ca46e8d573c0_story.html
#dontlitter #thinkbeforeyoudo #beawareofyourlittering #rdapproved #earthlover #climatechangeisreal

Super easy lunch!!

Left over spelt penne noodles from dinner last night
Frozen peas
Fresh cut up red pepper
Minced garlic
Milk
Fresh shredded Australian cheddar cheese
Chia seeds and hemp hearts

Mix, heat, enjoy!!
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Super easy lunch!!

Left over spelt penne noodles from dinner last night
Frozen peas
Fresh cut up red pepper
Minced garlic
Milk 
Fresh shredded Australian cheddar cheese
Chia seeds and hemp hearts

Mix, heat, enjoy!!

Super fast, simple, and extendable meal video right here for you! #easymeals #easynutrition #nutritionmadeeasy #healthydinner #mealonthego #healthyfastfood #dinnerideas #dietitianapproved #sportsnutrition #momnutrition #kidsnutrition #familymeals ...

Can you say DELICIOUS?!?! An amazingly sweet nutritious treat you don’t have to feel even one bit of remorse about!
Vanilla Greek yogurt
Chocolate hummus
Cut up fresh strawberries
Sprinkle of hemp hearts and chia seeds
Be still my beating heart!!!
#healthydessertrecipes #healthydesserts #healthyfoodtastessogood #chocolatehummus #happytummy #happyheart #dietitianapproved #dietitianeats #whatadietitianeats #needhelpwithnutrition #hollaatme
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Can you say DELICIOUS?!?! An amazingly sweet nutritious treat you don’t have to feel even one bit of remorse about!
Vanilla Greek yogurt
Chocolate hummus
Cut up fresh strawberries
Sprinkle of hemp hearts and chia seeds
Be still my beating heart!!!
#healthydessertrecipes #healthydesserts #healthyfoodtastessogood #chocolatehummus #happytummy #happyheart #dietitianapproved #dietitianeats #whatadietitianeats #needhelpwithnutrition #hollaatme

My sign is up!!! Please pass on my advertisement if you know me. I have some awesome stuff going on over here. Whether you are in need of weight loss, diabetes care, lifestyle change coaching, pre and post natal support, help with meal planning, help with a picky eater at home, autoimmune disorders, meal planning, or so much more. I am your Dietitian. #marketing #highway8 #comegetyournutritionon #igotyourback #healthylifestyle #weightloss #diabetes #lifestylechanges #sportsnutritionist #prenatalhealth #postnatalhealth #babynutrition #kidsnutrition #geriatricnutrition #mompreneur #entrepreneur #letmehelpyou #youwontregretit ...

My sign is up!!! Please pass on my advertisement if you know me. I have some awesome stuff going on over here. Whether you are in need of weight loss, diabetes care, lifestyle change coaching, pre and post natal support, help with meal planning, help with a picky eater at home, autoimmune disorders, meal planning, or so much more. I am your Dietitian.  #marketing #highway8 #comegetyournutritionon #igotyourback #healthylifestyle #weightloss #diabetes #lifestylechanges #sportsnutritionist #prenatalhealth #postnatalhealth #babynutrition #kidsnutrition #geriatricnutrition #mompreneur #entrepreneur #letmehelpyou #youwontregretit

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Looks great Love! SO PROUD OF YOU

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Teething baby?!?!? This is how we help introduce food textures, flavors, and happiness. I find unripe mangoes, or hard apples, or carrots. I throw them in freezer for at least 15-20 minutes so they are really cool then let baby have at em!
#teethingbaby #teething #survivingbaby #happyteeth #happyteething #motherhoodhacks #parenting101
#mommard #dietitianmom #dietitianmommy #happybaby #rdapproved
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When something tastes so good! Taking full advantage of my nanny for the last day before she leaves for college. I have busted hiney all day between finishing marketing projects, catching up on all my accounting, business house keeping, home life house keeping, running errands, and of course loving on my little family here and there. Today, even though I am dog tired from being up all night with my 7month old, I am killing it!!! Today I truly feel like superwoman! Thanks to this little adult beverage for cooling me down and reverse hydrating me (😂😂😂) while painting the posts for my mini billboard/banner, going up on highway 8 in Chisago this week! Thank you @twochickscocktails !! Clients and followers, check their awesome beverages out! @insightswellnesscompany - you would appreciate this one and their other flavors! 😘

#adultbeveragesonthejob #adultbeverages #workingmomlife #mompreneur #mompreneurlife #entrepreneur #bustingbutt #makinglifemoveforward #onebeverageatatime #lol #nomnom #wellnessisevenness #isthataword #itisnow #workhardplayhard #enjoythetasksyouhavetodo #daydrinking #summersunshine #balancedlife #rdapproved #dietitianapproved
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When something tastes so good! Taking full advantage of my nanny for the last day before she leaves for college. I have busted hiney all day between finishing marketing projects, catching up on all my accounting, business house keeping, home life house keeping, running errands, and of course loving on my little family here and there. Today, even though I am dog tired from being up all night with my 7month old, I am killing it!!! Today I truly feel like superwoman!  Thanks to this little adult beverage for cooling me down and reverse hydrating me (😂😂😂) while painting the posts for my mini billboard/banner, going up on highway 8 in Chisago this week! Thank you @twochickscocktails !! Clients and followers, check their awesome beverages out! @insightswellnesscompany - you would appreciate this one and their other flavors! 😘

#adultbeveragesonthejob #adultbeverages #workingmomlife #mompreneur #mompreneurlife #entrepreneur #bustingbutt #makinglifemoveforward #onebeverageatatime #lol  #nomnom #wellnessisevenness #isthataword #itisnow #workhardplayhard #enjoythetasksyouhavetodo #daydrinking #summersunshine #balancedlife #rdapproved #dietitianapproved

This is dessert for us!!! Chocolate hummus with organic oatmeal bite cereal!!! An absolutely delicious and nutritious alternative to graham crackers and frosting.
#healthyeating #healthyfood #healthytreat #healthytreatsforkids #healthydesserts #healthydessert #hummus #chocolatehummus #happytummy #nomnom #kidtestedmotherapproved
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This is dessert for us!!! Chocolate hummus with organic oatmeal bite cereal!!! An absolutely delicious and nutritious alternative to graham crackers and frosting.
#healthyeating #healthyfood #healthytreat #healthytreatsforkids #healthydesserts #healthydessert #hummus #chocolatehummus #happytummy #nomnom #kidtestedmotherapproved

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Great smile!

Ok, what is chocolate hummus?

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Meatless Monday! Yumtastic!!
Spelt penne noodle pesto salad with black beans, diced tomatoes and peppers, broccoli, cauliflower, and bone broth rice. 🙂 melted a little cheddar cheese on top and we enjoyed!!
#easyhealthymeals #dinnerideas #kitchensinkmeal #speltpennepasta #meatlessmonday #nomnom #happytummy #goodfood #rdapproved #familyapproved
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Meatless Monday! Yumtastic!!
Spelt penne noodle pesto salad with black beans, diced tomatoes and peppers, broccoli, cauliflower, and bone broth rice. :) melted a little cheddar cheese on top and we enjoyed!!
#easyhealthymeals #dinnerideas #kitchensinkmeal #speltpennepasta #meatlessmonday #nomnom #happytummy #goodfood #rdapproved #familyapproved

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I must say... delicious! Adding some cottage cheese gave it the little extra I needed! So good love!

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Traumatic births can happen to anyone. I had one with my first babe and it definitely left me with PTSD as well as complications that will follow me for every pregnancy after. It left me with a near death experience, infections, stress, a rare blood antigen issue that tries to attack my future babies genetics, and an overall distrust in how post partem mommas are treated. This is serious business. So if you know a momma (you all do!) give her love and always remember what she endured to bring little ones into this world. #birth #traumaticbirth #traumaticbirthstories #traumaticbirthsurvivor #traumaticbirthexperience #traumaticbirthrecovery #momlife #truth #giveyourmommalove #loveyourmom #pregnancy #postpartem ...

Traumatic births can happen to anyone. I had one with my first babe and it definitely left me with PTSD as well as complications that will follow me for every pregnancy after. It left me with a near death experience, infections, stress, a rare blood antigen issue that tries to attack my future babies genetics, and an overall distrust in how post partem mommas are treated. This is serious business. So if you know a momma (you all do!) give her love and always remember what she endured to bring little ones into this world. #birth #traumaticbirth #traumaticbirthstories #traumaticbirthsurvivor #traumaticbirthexperience #traumaticbirthrecovery #momlife #truth #giveyourmommalove #loveyourmom  #pregnancy #postpartem

Homemade popsicles! A big hit!
1. Fresh blueberries-roughly 2/3 cup mushed
2. 1 cup Greek vanilla yogurt
3. 1 cup fresh strawberries- mashed up

Layered each with desired amounts and froze! It worked wonderfully!!! 🙂
Took me 10 minutes!
#homemade #homemadepopsicles #homemadetreats #healthysummertreats #kidtestedmotherapproved #kidapproved #husbandapproved #mommyapproved #happymommy #happydietitian #dietitianapproved #rdapproved #nutritionist
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Homemade popsicles! A big hit! 
1. Fresh blueberries-roughly 2/3 cup mushed 
2. 1 cup Greek vanilla yogurt
3. 1 cup fresh strawberries- mashed up

Layered each with desired amounts and froze! It worked wonderfully!!! :)
Took me 10 minutes! 
#homemade #homemadepopsicles #homemadetreats #healthysummertreats #kidtestedmotherapproved #kidapproved #husbandapproved #mommyapproved #happymommy #happydietitian #dietitianapproved #rdapproved #nutritionist

“On the hunt for some eye cream (ice cream)! Just me and bunnybear and my daddy.....” says this happy girl of ours! Took time to invest in some of our local scenery and sweet spots today. #familylife #80/20lifestyle #healthylifestyle #healthyeating #happychildhoodmemories #daddieslittlegirl #happytummy @valley_sweets_llc ...

“On the hunt for some eye cream (ice cream)! Just me and bunnybear and my daddy.....” says this happy girl of ours! Took time to invest in some of our local scenery and sweet spots today. #familylife #80/20lifestyle #healthylifestyle #healthyeating #happychildhoodmemories #daddieslittlegirl #happytummy @valley_sweets_llc

Easy chicken salad samswich!
1. Boil down 5 small chicken breasts with a clove of garlic
2. Shred chicken and garlic
3. Add a 1/4 cup minced onion of your choice, 1 tsp garlic powder and 1 tsp onion powder, sprinkle of sea salt and cracked pepper. Then add in mayonnaise and mix until desired consistency
4. Set in your fridge to cool for a few hours or enjoy right away

My sandwich:
Has yellow bell peppers, avocado, a sprinkle of turmeric, fresh cherry tomatoes, a few slices of organic cheddar cheese, fresh spinach, and some minced pickle.
#summerfood #summersandwiches #easymealideas #easyfoodrecipes #simplecooking #healthyfoodrecipes #healthyeatingideas #easytomakefood #healthyliving
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Easy chicken salad samswich!
1. Boil down 5 small chicken breasts with a clove of garlic
2. Shred chicken and garlic
3. Add a 1/4 cup minced onion of your choice, 1 tsp garlic powder and 1 tsp onion powder, sprinkle of sea salt and cracked pepper. Then add in mayonnaise and mix until desired consistency
4. Set in your fridge to cool for a few hours or enjoy right away

My sandwich:
Has yellow bell peppers, avocado, a sprinkle of turmeric, fresh cherry tomatoes, a few slices of organic cheddar cheese, fresh spinach, and some minced pickle.
#summerfood #summersandwiches #easymealideas #easyfoodrecipes #simplecooking #healthyfoodrecipes #healthyeatingideas #easytomakefood #healthyliving

Happy birthday America!!! Taking the next few days off to enjoy my blessings and bask in the energy of my family. #fourthofjuly #familytime #disconnectingtoreconnect #healthylifestyle #socialmediabreak #family #seeyouinafewdays #peaceout #loveyourself #takesometime ...

Happy birthday America!!! Taking the next few days off to enjoy my blessings and bask in the energy of my family. #fourthofjuly #familytime #disconnectingtoreconnect #healthylifestyle #socialmediabreak #family #seeyouinafewdays #peaceout #loveyourself #takesometime

When you love someone like crazy always foster your relationship. Find out what makes them tick. Enjoy them, don’t dread them. Even if they have coffee breath. #loveeachother #meaningfulrelationships #giveyourtime #nourishrelationships #qualitytime #committoeachother #puttheworkin ...

When you love someone like crazy always foster your relationship. Find out what makes them tick. Enjoy them, don’t dread them. Even if they have coffee breath. #loveeachother #meaningfulrelationships #giveyourtime #nourishrelationships #qualitytime #committoeachother #puttheworkin

Homemade southwest pasta bake. The possibilities are endless!
Ingredients:
1 package of brown rice quinoa penne noodles cooked
1 cup vegetable broth
2 packages of birds eye southwest protein blends from Walmart
Shredded cheddar cheese
Garlic minced ( your preference on amount on this one)
1/2 cup of fresh salsa
Cumin and salt n pepper- again you preference in amount
Sprinkle of hemp hearts

Directions:
1. Make noodles per package instructions
2. Sauté protein blends with broth
3. Drain noodles and add cooked protein blends and salsa in with minced garlic and seasonings. Taste to assess if recipe needs more or less
4. Sprinkle with cheese and hemp hearts
5. Place in pre heated 350 degree oven for 20 minutes or until cheese is well melted
6. Garnish with taco fixings and serve with a side of salsa and guacamole -enjoy!!!
#easydinner #southwestpastabake #pasta #pastabake #healthydinner #healthymeals #easymeals #rdapproved #dietitianapproved #dietitianeats #nutritionist #fastmeal
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Homemade southwest pasta bake. The possibilities are endless! 
Ingredients:
1 package of brown rice quinoa penne noodles cooked
1 cup vegetable broth
2 packages of birds eye southwest protein blends from Walmart
Shredded cheddar cheese
Garlic minced ( your preference on amount on this one)
1/2 cup of fresh salsa
Cumin and salt n pepper- again you preference in amount
Sprinkle of hemp hearts

Directions:
1. Make noodles per package instructions
2. Sauté protein blends with broth
3. Drain noodles and add cooked protein blends and salsa in with minced garlic and seasonings. Taste to assess if recipe needs more or less
4. Sprinkle with cheese and hemp hearts
5. Place in pre heated 350 degree oven for 20 minutes or until cheese is well melted
6. Garnish with taco fixings and serve with a side of salsa and guacamole -enjoy!!!
#easydinner #southwestpastabake #pasta #pastabake #healthydinner #healthymeals #easymeals #rdapproved #dietitianapproved #dietitianeats #nutritionist #fastmeal

Hiding from my children in the bathroom! Yes, I am so totally hiding. Sometimes you need to just shut a door and take a breather when you are about to lose your cool. I have been smacked, spit up in, pooped on, donkey kicked, sassed back to, screamed at by the baby, hair pulled all over (hence the psycho hair look today), and literally had to share every meal with my littles today. This is what motherhood looks like some days. Hiding in the bathroom on your phone drowning out the kid pounding on the door and the baby screaming because she dropped her toy for the 50 millionth time (even when you tried clipping it to her shirt). If I could send out an SOS I would! lol unfortunately, I am barricaded in by a toddler bugging me to take her frog hunting.😂😂😂😂#parentingtips #parentinglife #mommyishiding #mommyhidesinthebathroom #healthylifestyle #healthyparenting #findyoursafeplace #haha #reallife #notshittingyou #itgetseasier #whereismarypoppinswhenyouneedher ...

Hiding from my children in the bathroom! Yes, I am so totally hiding. Sometimes you need to just shut a door and take a breather when you are about to lose your cool. I have been smacked, spit up in, pooped on, donkey kicked, sassed back to, screamed at by the baby, hair pulled all over (hence the psycho hair look today), and literally had to share every meal with my littles today. This is what motherhood looks like some days. Hiding in the bathroom on your phone drowning out the kid pounding on the door and the baby screaming because she dropped her toy for the 50 millionth time (even when you tried clipping it to her shirt). If I could send out an SOS I would!  lol unfortunately, I am barricaded in by a toddler bugging me to take her frog hunting.😂😂😂😂#parentingtips #parentinglife #mommyishiding #mommyhidesinthebathroom #healthylifestyle #healthyparenting  #findyoursafeplace #haha #reallife #notshittingyou #itgetseasier #whereismarypoppinswhenyouneedher

Dessert/treat- my favorite!!
1 cut up banana
Sprinkle of 90% cocoa
Drizzle of honey
1Tbsp peanut butter
#sodelicious #yummyfood #dessert #dessertsimplified #dietitianapproved #rdapproved #healthyeating #healthyfood #fruitfordessert #sweettreats
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Dessert/treat- my favorite!!
1 cut up banana
Sprinkle of 90% cocoa 
Drizzle of honey
1Tbsp peanut butter 
#sodelicious #yummyfood #dessert #dessertsimplified #dietitianapproved #rdapproved #healthyeating #healthyfood #fruitfordessert #sweettreats

Chicken vegetable black bean whole grain noodle soup!!!!

This recipe takes a little time in the kitchen but man is it good!! DM me for the recipe!! 🙂
#healthynoodlesoup #blackbeannoodles #healthydinner #healthyrecipes #healthycreamofchickensoup #wholegrainsforthewin #wholegrainrecipes #kidtestedmotherapproved #familymeals #healthcoach #healthylivinggoals
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Chicken vegetable black bean whole grain noodle soup!!!! 

This recipe takes a little time in the kitchen but man is it good!! DM me for the recipe!! :)
#healthynoodlesoup #blackbeannoodles #healthydinner #healthyrecipes #healthycreamofchickensoup #wholegrainsforthewin #wholegrainrecipes #kidtestedmotherapproved #familymeals #healthcoach #healthylivinggoals

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So good in my belly! ❤️

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Easy peasy lemon squeeze lunch!!
Left over sprouted grain noodles
Half fresh tomato cut up
1/2 cup cut up fresh spinach
2 Tbsp jalapeño cumin vinaigrette dressing
1 cup black beans
1/4 cup shredded cheddar cheese
Heat up and eat!!!
#easylunch #healthylunchideas #healthyfood #healthyeating #rdapproved #dietitianapproved #eatingleftovers #healthylifestyle
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Easy peasy lemon squeeze lunch!!
Left over sprouted grain noodles
Half fresh tomato cut up
1/2 cup cut up fresh spinach
2 Tbsp jalapeño cumin vinaigrette dressing
1 cup black beans 
1/4 cup shredded cheddar cheese
Heat up and eat!!!
#easylunch #healthylunchideas #healthyfood #healthyeating #rdapproved #dietitianapproved #eatingleftovers #healthylifestyle

Chicken+spinach +shredded carrots+raw minced garlic+Peoria seeds+craisins+brown rice+ranch dresssing= yumtastic !!
#eatinghealthyisfun #eatingood #healthyeating #healthylifestyle #chicken #chickensalad #nomnom
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Chicken+spinach +shredded carrots+raw minced garlic+Peoria seeds+craisins+brown rice+ranch dresssing= yumtastic !!
#eatinghealthyisfun #eatingood #healthyeating #healthylifestyle #chicken #chickensalad #nomnom

This is the face if one exhausted momma that decided to do a little self and marriage and friendship care last night. My hubby and I have not gone on a date in over a year so we went last night with another amazing couple. We ate amazing food, visited adult establishments without having to tag team a toddler and an infant, we drank fabulous drinks at a speakeasy, played pool, danced the night away into the early hours of this morning, developed an even better relationship with a fabulous couple, talked about future vacations, re-energized our marriage and ourselves. Not going to lie, waking up with our little one at 5:15am, I regretted the lost sleep. However, in retrospect, I don’t regret anything because it was an amazing time. #selfcare #tiredanddontcare #happydance #marriage #happymarriage #happiness #dancelikenooneiswatching #coffeeislife #motherhood #ilovemyhusband #dateyourspouse❤️ #maketimeforfriends ...

This is the face if one exhausted momma that decided to do a little self and marriage and friendship care last night. My hubby and I have not gone on a date in over a year so we went last night with another amazing couple. We ate amazing food, visited adult establishments without having to tag team a toddler and an infant, we drank fabulous drinks at a speakeasy, played pool, danced the night away into the early hours of this morning, developed an even better relationship with a fabulous couple, talked about future vacations, re-energized our marriage and ourselves. Not going to lie, waking up with our little one at 5:15am, I regretted the lost sleep. However, in retrospect, I don’t regret anything because it was an amazing time. #selfcare #tiredanddontcare #happydance #marriage #happymarriage #happiness #dancelikenooneiswatching #coffeeislife #motherhood #ilovemyhusband #dateyourspouse❤️ #maketimeforfriends

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Whenever you're ready for double date night, our girls are on stand-by.....

SO HAPPY FOR YOU ❤️💗

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Self care! The last few weeks were filled with lots of busy lifestyles and stress. Today Charlotte and I are boycotting this and resetting g ourselves. We are chillaxing watching pbs, swimming in the pool, snuggling, and still wearing our pjs at noon. We are reconnecting on an unstressful level with no routine today. Sometimes you need to stop and smell every dandy lion in the yard with a small child to understand the meaning of “stop and smell the roses.” 😂
#selfcare #dietitianapproved #rdapproved #healthylifestyle #healthylife #slowdownandsmelltheroses #dandylionsworktoo #relax #breaktheroutine #groundyourself
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Self care! The last few weeks were filled with lots of busy lifestyles and stress. Today Charlotte and I are boycotting this and resetting g ourselves. We are chillaxing watching pbs, swimming in the pool, snuggling, and still wearing our pjs at noon. We are reconnecting on an unstressful level with no routine today. Sometimes you need to stop and smell every dandy lion in the yard with a small child to understand the meaning of “stop and smell the roses.” 😂
#selfcare #dietitianapproved #rdapproved #healthylifestyle #healthylife #slowdownandsmelltheroses #dandylionsworktoo #relax #breaktheroutine #groundyourself

Chicken vegetable garlic soup with sprouted grain noodles!
DM for the recipe!! Sooo delicious and refreshing for those cooler summer nights.
#soup #souprecipe #soupsarelife #rdapproved #dietitianapproved #healthyeating #healthyfood #happytummy #eatsoup #soupforyouandsoupme #healthylifestyle #alwaysgarlic #healthylifestylecoach #nutritionist #nutrition
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Chicken vegetable garlic soup with sprouted grain noodles! 
DM for the recipe!! Sooo delicious and refreshing for those cooler summer nights. 
#soup #souprecipe #soupsarelife #rdapproved #dietitianapproved #healthyeating #healthyfood #happytummy #eatsoup #soupforyouandsoupme #healthylifestyle #alwaysgarlic #healthylifestylecoach #nutritionist #nutrition

4 months ago

Empowered Wellness LLC

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4 months ago

Empowered Wellness LLC

Empowering you to master your nutrition lifestyle ...

Empowering you to master your nutrition lifestyle

Taco Tuesday!!
Grass fed organic beef, minced yellow onion, minced garlic cloves, cumin, onion powder, salt n pepper, refried beans, per cooked organic brown rice, lime juice, cilantro,minced pepper, tajin, fresh salsa.
All wrapped up with spinach and more fresh salsa in a delicious whole grain wrap. #easymeals #easyhealthymeals #tortilla #wraps #tacotuesday🌮 #happytummy #tacos #salsa #healthyeating #rdapproved #dietitianapproved #youcandoittoo
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Taco Tuesday!!
Grass fed organic beef, minced yellow onion, minced garlic cloves, cumin, onion powder, salt n pepper, refried beans, per cooked organic brown rice, lime juice, cilantro,minced pepper, tajin, fresh salsa. 
All wrapped up with spinach and more fresh salsa in a delicious whole grain wrap. #easymeals #easyhealthymeals #tortilla #wraps #tacotuesday🌮 #happytummy #tacos #salsa #healthyeating #rdapproved #dietitianapproved #youcandoittoo

Website is back up and running like a cheetah!!! 🙂
www.epwellness.net
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Solar storms got you like whhhaaa?!?!? That is totally normal. Have you felt a little “off” in any way the past few days? #solarstorms #crazymood #emotionalfluctuations #feelingalittlelost #bowels #forreal #livinginharmonywithnature ...

Stir fry Sunday!!! So easy!!!
End of month= frozen veggies and cleaning out my frozen chicken breast stash, mix in a little of the last quinoa morsels and you have yourself a beautifully nutritious and easy meal!!
#stirfry #stirfrysunday #dietitianapproved #rdapproved #healthyfood #healthyrecipes #healthyeating #veggiesfordays #quinoarecipes #easyhealthymeals #mealplanningmadeeasy #mealplanning
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Stir fry Sunday!!! So easy!!!
End of month= frozen veggies and cleaning out my frozen chicken breast stash, mix in a little of the last quinoa morsels and you have yourself a beautifully nutritious and easy meal!!
#stirfry #stirfrysunday #dietitianapproved #rdapproved #healthyfood #healthyrecipes #healthyeating #veggiesfordays #quinoarecipes #easyhealthymeals #mealplanningmadeeasy #mealplanning

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So yummy!

Don't forget the glass of whole milk with this meal🐄🥛

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PSA: My website is down at the moment so if you are trying to purchase or look for packages please PM here. 🙂 So sorry for the inconvenience. ...

easy nutritious breakfast for this cold fighting momma and family!! Loaded with vitamin A, B6, magnesium, omega 3&6 fats, high protein!!!! Oh man! Tons of goodness.
#dietitianapproved #rdapproved #healthyfood #healthyeating #bowl #healthybowl #yogurtbowl #breakfast #breakfastideas #chiaseeds #flaxseed #hemphearts #freshfruit
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easy nutritious breakfast for this cold fighting momma and family!! Loaded with vitamin A, B6, magnesium, omega 3&6 fats, high protein!!!! Oh man! Tons of goodness.
#dietitianapproved #rdapproved #healthyfood #healthyeating #bowl #healthybowl #yogurtbowl #breakfast #breakfastideas #chiaseeds #flaxseed #hemphearts #freshfruit

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I am making this!!! Like now! Do you make your own yogurt?

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Educating myself again!! Always working on staying current. 👍

#continuingeducation #ceus #alwayslearningalwaysgrowing #antibiotictruth #antibioticresistance #herbalantibiotics #rdapproved #dietitianapproved #continuegrowing #naturallife #marrythemtogether
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Educating myself again!! Always working on staying current. 👍

#continuingeducation #ceus #alwayslearningalwaysgrowing #antibiotictruth #antibioticresistance #herbalantibiotics #rdapproved #dietitianapproved #continuegrowing #naturallife #marrythemtogether

Look at this yummy lunch!!! So easy and so yummy- eat it hot or cold.

Ingredients:
100 % whole grain bread
Sliced cucumbers marinated in dill and vinegar
1 hard boiled egg sliced
Sliced bell peppers
1Tbsp Greek ranch dip
Roasted red pepper hummus

Put it altogether and customize for your preferences and enjoy!!
#with a side of whole grain chips and salsa!
#easymeals #sandwich #healthyfood #healthyeating #healthyrecipes #healthylifestyle #dietitianeats #realfood
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Look at this yummy lunch!!! So easy and so yummy- eat it hot or cold. 

Ingredients:
100 % whole grain bread
Sliced cucumbers marinated in dill and vinegar
1 hard  boiled egg sliced
Sliced bell peppers 
1Tbsp Greek ranch dip
Roasted red pepper hummus

Put it altogether and customize for your preferences and enjoy!!
#with a side of whole grain chips and salsa!
#easymeals #sandwich #healthyfood #healthyeating #healthyrecipes #healthylifestyle #dietitianeats #realfood

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That looks really yummy!! How did you pickle the cucumbers?

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Do you love your protein as much as this child does!?!?! Lol, seriously though. Peanut butter is a fabulous protein option for those in a hurry, athletes, um, like for everyone!!!! Go on and get your peanut butter on! #plantprotein #peanutbutter #protein #rdapproved #dietitian #dietitianapproved #mommyeats #kidsofinstagram #healthyeating #healthyeatingideas #healthyprotein #nutritionist #healthylifestyletips #healthylifestylecoach ...

Do you love your protein as much as this child does!?!?! Lol, seriously though. Peanut butter is a fabulous protein option for those in a hurry, athletes, um, like for everyone!!!! Go on and get your peanut butter on! #plantprotein #peanutbutter #protein #rdapproved #dietitian #dietitianapproved #mommyeats #kidsofinstagram #healthyeating #healthyeatingideas #healthyprotein #nutritionist #healthylifestyletips #healthylifestylecoach

Motherhood! No one tells you that it is ok to be insanely in love with your babies but also be sad that you no longer belong to yourself. No one tells you the love grows with every day of their life but it may not have been present at the beginning like it is talked about on TV. No one tells you that you may never do your hair but your kids hair will be perfect, or that you won’t have time to perfect your outfits anymore but your kids will look great, or that they will eat an amazing diet but you might only have time to eat whatever you can hold in your hand and walk around with, or that you will live in a fog for the first year of your life due to sleep deprivation but you will see more clearly than you ever did as to what matters most. Motherhood and parenthood don’t generally save or help marriages in the beginning but actually adds an incredible amount of pressure, breastfeeding is insanely hard and whatever you decide to do with feeding your baby is perfect, vacation changes from romantic and exotic to practical and mostly staycation or camping style. Parenthood/motherhood will be the hardest most emotionally taxing role of your life but it will be the most rewarding and fulfilling role. #parenting #parenthood #parenthood_unveiled #motherhood #motherhoodunplugged #happymommy #truth #keepingparenthoodreal #therealdeal #healthymindset #healthyexpectations #clearexpectations #nolies #ilovemykidsreally #kidsofinstagram #babiesofinstagram #momsofinstagram ...

Motherhood! No one tells you that it is ok to be insanely in love with your babies but also be sad that you no longer belong to yourself. No one tells you the love grows with every day of their life but it may not have been present at the beginning like it is talked about on TV. No one tells you that you may never do your hair but your kids hair will be perfect, or that you won’t have time to perfect your outfits anymore but your kids will look great, or that they will eat an amazing diet but you might only have time to eat whatever you can hold in your hand and walk around with, or that you will live in a fog for the first year of your life due to sleep deprivation but you will see more clearly than you ever did as to what matters most. Motherhood and parenthood don’t generally save or help marriages in the beginning but actually adds an incredible amount of pressure, breastfeeding is insanely hard and whatever you decide to do with feeding your baby is perfect, vacation changes from romantic and exotic to practical and mostly staycation or camping style. Parenthood/motherhood will be the hardest most emotionally taxing role of your life but it will be the most rewarding and fulfilling role. #parenting #parenthood #parenthood_unveiled #motherhood #motherhoodunplugged #happymommy #truth #keepingparenthoodreal #therealdeal #healthymindset #healthyexpectations #clearexpectations #nolies #ilovemykidsreally #kidsofinstagram #babiesofinstagram #momsofinstagram

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Yep.

This couldn’t be more true!!! Keep up the good fight Daina - you’re doing an amazing job!

You’re awesome Daina! Your children will be awesome and when they are grown and successful you will exhale and feel blessed.Love you!💋❤️

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This is all this broken momma could muster tonight for dinner.
My eldest child has a big emotional milestone occurring right now and my infant is just fussy and doesn’t want to be consoled by anyone but me. I am running ragged between running a few businesses, directing a large race for our city, and helping my two little humans survive and grow. Sometimes meals don’t have to be grand they just need to be consumed. The energy it takes to even reheat a left over today seemed like too much. So, this is what we all got! 😂#nutritionallybalanced #balancedmeal #dogtired #tiredasamother #nutritioniskey #sos #somedaysarebetterthanothers #iamabadass #icandoanythingisetmymindto #dietitianeats #colorfulplate #fasteasydinner
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This is all this broken momma could muster tonight for dinner. 
My eldest child has a big emotional milestone occurring right now and my infant is just fussy and doesn’t want to be consoled by anyone but me. I am running ragged between running a few businesses, directing a large race for our city, and helping my two little humans survive and grow. Sometimes meals don’t have to be grand they just need to be consumed. The energy it takes to even reheat a left over today seemed like too much. So, this is what we all got! 😂#nutritionallybalanced #balancedmeal #dogtired #tiredasamother #nutritioniskey #sos #somedaysarebetterthanothers #iamabadass #icandoanythingisetmymindto #dietitianeats #colorfulplate #fasteasydinner

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It looks perfect, Daina. Give yourself the grace you need and deserve.

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Real life moment:
Got both my kiddos in bed, plus put all my four legged babes to bed, cleaned up kitchen, snarfed down an RX bar because I didn’t get a chance to eat dinner due to no help with kiddos this evening and a fussy baby. Finally get to hit shower at 10:30pm and am running through my to do list for tomorrow and literally every business,personal, and volunteer project I have. Inadvertently put soap on my legs to shave them but so lost in thought shaved my arm pits with no soap and forgot to shave my legs and was too tired to wash my hair. Got out thinking man that was a fast shower when I realized I never actually washed my body or face. #showerthoughts #failed
Then I checked my daily tracker I put in place for myself for things I am getting done. I am working on being more productive throughout the day, if I can be.
It reported to me that I spend:
-5 hours a day breast feeding or pumping
- 3 hours preparing meals, maybe getting to eat, and cleaning up or prepping for future snacks meals.
- 3 hours a day cleaning the house or up after my family
- 3 hours a day (averaged out) on my private practice/ client meetings
- 1 hour a day dealing with storage, cleaning of pump parts and pump milk.
- 1.5 hours a day on volunteer committee projects
- 2 hours a day teaching my kids in an actual learning setting (numbers, alphabet, etc)
- 10 minutes/day itemizing my bathroom for my own needs
- 2 hours a day on random projects or driving to and from kids activities
- 4-5 hours sleeping (if I am lucky)
- 20 minutes in meditation
-30 minutes in prayer
- 50 million minutes worrying that I am not giving every project, person, committee, relationship, etc my all and thus failing myself and my focuses. Not healthy! #momlife #findbalance #healthylifestyle #oktosayno #youarekillingit #winning #perspective #iamabadass #greatjobs #damngina #productivity #wonderwoman #scheduled #iamproductive #icandoanythingisetmymindto
...

Real life moment:
Got both my kiddos in bed, plus put all my four legged babes to bed, cleaned up kitchen, snarfed down an  RX bar because I didn’t get a chance to eat dinner due to no help with kiddos this evening and a fussy baby. Finally get to hit shower at 10:30pm and am running through my to do list for tomorrow and literally every business,personal, and volunteer project I have. Inadvertently put soap on my legs to shave them but so lost in thought shaved my arm pits with no soap and forgot to shave my legs and was too tired to wash my hair. Got out thinking man that was a fast shower when I realized I never actually washed my body or face. #showerthoughts #failed 
Then I checked my daily tracker I put in place for myself for things I am getting done. I am working on being more productive throughout the day, if I can be. 
It reported to me that I spend:
-5 hours a day breast feeding or pumping
- 3 hours preparing meals, maybe getting to eat, and cleaning up or prepping for future snacks meals. 
-  3 hours a day cleaning the house or up after my family
- 3 hours a day (averaged out) on my private practice/ client meetings
- 1 hour a day dealing with storage, cleaning of pump parts and pump milk.
- 1.5 hours a day on volunteer committee projects 
- 2 hours a day teaching my kids in an actual learning setting (numbers, alphabet, etc)
- 10 minutes/day itemizing my bathroom for my own needs 
- 2 hours a day on random projects or driving to and from kids activities
- 4-5 hours sleeping (if I am lucky)
- 20 minutes in meditation
-30 minutes in prayer
- 50 million minutes worrying that I am not giving every project, person, committee, relationship, etc my all and thus failing myself and my focuses. Not healthy! #momlife #findbalance #healthylifestyle #oktosayno #youarekillingit #winning #perspective #iamabadass #greatjobs #damngina #productivity #wonderwoman #scheduled #iamproductive #icandoanythingisetmymindto

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Good grief girl! Don’t be so hard on yourself. You’re awesome just like you are.💋

YES!!! You are killing it!

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6 months ago

Empowered Wellness LLC

Any of you looking for a Doula!!! Check this beautiful momma out! 🙂doulaoftheriver@gmail.com
So very excited and honored to be a part of your special journey of pregnancy, birth, & postpartum!Doula services, prenatal yoga, placenta encapsulation, nutrition consultation, midwifery, herbal medicine/remedies, and evidence-based resources/information so that you can make informed and confident birth decisions!
Your birth your way ♡ @localorganic.sj
DONNA trained Doula
.
#birthdoula #pregnant #yoga #pregnancynutrition #herbalremedies #placent
#maternityphotography @sewntogetherlife 👏
...

Any of you looking for a Doula!!! Check this beautiful momma out! :)

6 months ago

Empowered Wellness LLC

Oh yes!!! Hecko yes!!!! This right here!!! ❤️❤️❤️😘

I ADORE my crazy!!!!

theScore
Nike's new ad puts spotlight on women ... and it's glorious. 🙏🔥

(🎥: Twitter/Nike)
...

Yes, I am throwing my husband under the bus. I am also keeping it real!
My infant has been pulling some very nasty overnight hours lately and I am the only one who stays up with my babe. So my mornings are rough! My husband has been sleeping pretty unfit for a few days due to stress at work, etc. This morning we were all starting our day when he turns to me to say “At least you don’t have to think!” - yes ladies, yes. He said this.

I immediately shut him down.
Here is my response:
I think harder than most every damn day! I run my private practice while breast feeding and wiping butts- at the same flipping time! I run a pretty low key timing company that picks up speed this time of year. I also mainly direct a large community non profit race in June and so now is crazy time with prep. I grow two tiny humans that require constant attention, growth, and THINKING! I clean the house, do all laundry with no help, I grocery shop, put groceries away, repair clothing when ripped, make meal plans and prep the plans, take care of 2 dogs and a cat most of the time by myself, make all Dr appointments, deal with all mail coming into house, cook and serve and clean 99% of meals, wash my pump stuff, deal with storing and tracking all pumped breast milk, pump breast milk, stay ahead of growing girls clothing and learning needs, try to socialize with my friends, stay ahead of all nutrition world developments and research all while maintaining my CEU load for my RD credentials for 2 states and our main compliance agency, I am sure I am forgetting something I have to think to do because “at least I don’t have to think!
Next time you have a comment like this you keep it to yourself. It is seriously ignorant and downright wrong and demoralizing yo my role in this family. You owe me a huge apology!”
So to all you SAHM with either your own businesses or maybe no business I see you!!! Know that I will wage war on anyone for these comments including my spouse as they are lies! Don’t let anyone make you and your role in this life every feel lesser! #standupforyourself #sahmlife #workingmom #healthyresponse #husbands #familygoals #dontbelittlemom #meapproved #iwilleatyouforbreakfast
...

Yes, I am throwing my husband under the bus. I am also keeping it real! 
My infant has been pulling some very nasty overnight hours lately and I am the only one who stays up with my babe. So my mornings are rough! My husband has been sleeping pretty unfit for a few days due to stress at work, etc. This morning we were all starting our day when he turns to me to say “At least you don’t have to think!” - yes ladies, yes. He said this. 

I immediately shut him down. 
Here is my response:
I think harder than most every damn day! I run my private practice while breast feeding and wiping butts- at the same flipping time! I run a pretty low key timing company that picks up speed this time of year. I also mainly direct a large community non profit race in June and so now is crazy time with prep. I grow two tiny humans that require constant attention, growth, and THINKING! I clean the house, do all laundry with no help, I grocery shop, put groceries away, repair clothing when ripped, make meal plans and prep the plans, take care of 2 dogs and a cat most of the time by myself, make all Dr appointments, deal with all mail coming into house, cook and serve and clean 99% of meals, wash my pump stuff, deal with storing and tracking all pumped breast milk, pump breast milk, stay ahead of growing girls clothing and learning needs, try to socialize with my friends, stay ahead of all nutrition world developments and research all while maintaining my CEU load for my RD credentials for 2 states and our main compliance agency, I am sure I am forgetting something I have to think to do because “at least I don’t have to think! 
Next time you have a comment like this you keep it to yourself. It is seriously ignorant and downright wrong and demoralizing yo my role in this family. You owe me a huge apology!”
So to all you SAHM with either your own businesses or maybe no business I see you!!! Know that I will wage war on anyone for these comments including my spouse as they are lies! Don’t let anyone make you and your role in this life every feel lesser! #standupforyourself #sahmlife #workingmom #healthyresponse #husbands #familygoals #dontbelittlemom #meapproved #iwilleatyouforbreakfast

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You go girl!!!💞😉

#ouch

I'd stop thinking for a day or two to drive the point home. . .

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6 months ago

Empowered Wellness LLC

Something I talk to clients about a lot! LOVE this!!!!

IndigoPsychology Academy- Alexandra TeoDores
This short documentary will blow your mind.
Grounding is not just a trendy technique for calming down it's a way to prevent and cure diseases.

You're hearing a lot these days the word 'grounding' , but do you really know what it means and why is VITAL to practice for your health?
Here's the scientific explanation.

via Uplifted Life, author -film credit- Big Picture Productions
...

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Thanks for sharing the health benefits of going barefoot! More people would do it if they knew no one would yell at them. We are trying to make it more common and accepted. Have you seen our Barefoot is Legal website yet? We also have a large Facebook group if we may talk you into checking us out? www.facebook.com/groups/barefootislegal . The more people sharing about this the better chance we reclaim our freedom 

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Got to get out with my ladies tonight for a girls evening out!! Absolutely needed it after being inseparable from my little girlies for the last 3 months. However, snuggling this cute little peanut to sleep is absolutely priceless. ❤️#momlife #findbalance #healthylifestyle #girlfriendsarethebest #laughsfordays #lovemargaritas #nachomamasforthewin #postnatalhealth #balancedlifestyle #thankful #lovesnugglingwithher #snugglesfordays ...

Got to get out with my ladies tonight for a girls evening out!! Absolutely needed it after being inseparable from my little girlies for the last 3 months. However, snuggling this cute little peanut to sleep is absolutely priceless. ❤️#momlife  #findbalance #healthylifestyle #girlfriendsarethebest #laughsfordays #lovemargaritas #nachomamasforthewin #postnatalhealth #balancedlifestyle #thankful #lovesnugglingwithher #snugglesfordays

For those parents or those considering the “position”. I always heard parenting was the hardest but most rewarding job I would ever undertake. I believed this but didn’t fully understand it (really how can you until you actually are knee deep in your new role) until my first was born. Parenting is NOT easy, ever. Even in the happy moments you are wondering if you are handling the situation the best so as to teach your babies the best way to be. You will have moments where you absolutely love and adore your child more than anything else in this world and then two minutes later you will want to rip your hair out and scream at the top of your lungs because of said child. In the end your love for them always wins out. Know this, no matter how the day is going, no matter how many melt downs or “no’s” or guilty moments you feel, you are doing a great job. We never hear this from our mini bosses, at least not in the way we are used to hearing it. We tend to linger on the more negatives and see all the negatives we experienced. So please, the next time your child says “I wub you so much” or “I am so happy!” Or “I love this Apple!” Or “I love/like ......” that is their way of telling you that you are doing a great job. So take that praise and allow it to fill your happy bucket. You will never get a raise, a promotion, or sit in a meeting and receive accolades or awards for your parenting role but you will get hugs, kisses, messes, a whole lot of love and a whole lot of stress and frustration but a ton of fulfillment throughout the lifetime of your role. So remember, you are doing a great job and you are a fabulous parent!! #healthymind #healthymindset #healthyparenting #joyfulparenting #positiveoutlook #happykids #healthymommyhealthykids #yougotthis ...

For those parents or those considering the “position”. I always heard parenting was the hardest but most rewarding job I would ever undertake. I believed this but didn’t fully understand it (really how can you until you actually are knee deep in your new role) until my first was born. Parenting is NOT easy, ever. Even in the happy moments you are wondering if you are handling the situation the best so as to teach your babies the best way to be. You will have moments where you absolutely love and adore your child more than anything else in this world and then two minutes later you will want to rip your hair out and scream at the top of your lungs because of said child. In the end your love for them always wins out. Know this, no matter how the day is going, no matter how many melt downs or “no’s” or guilty moments you feel, you are doing a great job. We never hear this from our mini bosses, at least not in the way we are used to hearing it. We tend to linger on the more negatives and see all the negatives we experienced. So please, the next time your child says “I wub you so much” or “I am so happy!” Or “I love this Apple!” Or “I love/like ......” that is their way of telling you that you are doing a great job. So take that praise and allow it to fill your happy bucket. You will never get a raise, a promotion, or sit in a meeting and receive accolades or awards for your parenting role but you will get hugs, kisses, messes, a whole lot of love and a whole lot of stress and frustration but a ton of fulfillment throughout the lifetime of your role. So remember, you are doing a great job and you are a fabulous parent!! #healthymind #healthymindset #healthyparenting #joyfulparenting #positiveoutlook #happykids #healthymommyhealthykids #yougotthis

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You and Charlie are great parents

Truth. I had to grit my teeth this morning even. And we're more than 13 years in.

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I dare you to channel the same spirit a child carries with them during those tough times. They cry, that is for sure, but they are easily remedied and don’t let others bring them down. Embody this happiness and release it at the first sign of negative feelings. Be the captain of your emotional ship. Don’t let others plunder your goods. #healthymindset #healthylifestyle #healththroughallages #healthymind #dietitianservices #nutritionistservices #rdapproved #dietitian #dietitianapproved #beyourowncaptain #alignyourmind ...

I dare you to channel the same spirit a child carries with them during those tough times. They cry, that is for sure, but they are easily remedied and don’t let others bring them down. Embody this happiness and release it at the first sign of negative feelings. Be the captain of your emotional ship. Don’t let others plunder your goods. #healthymindset  #healthylifestyle #healththroughallages #healthymind #dietitianservices #nutritionistservices #rdapproved #dietitian #dietitianapproved #beyourowncaptain #alignyourmind

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Oh my goodness how cute!❤️

I love this picture so much!

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Omg!!!! My newest addiction with any (literally) kind of hummus. #healthysnacks #healthysnacking #healthysnacksonthego #healthyfood #healthylifestyle #postnatalhealth #diabetesdiet #prenatalhealth #postbabybody #weightloss #sportsnutrition #eattolive ...

Omg!!!! My newest addiction with any (literally) kind of hummus. #healthysnacks #healthysnacking #healthysnacksonthego #healthyfood #healthylifestyle #postnatalhealth #diabetesdiet #prenatalhealth #postbabybody #weightloss #sportsnutrition #eattolive

Coming soon.... I will be returning from maternity leave on a Monday April 8th!
Start signing up for your packages now!!! 🙂 #nutritioncoach #dietitianservices #workingmoms #nutritionistservices #nutritionist
#weightloss #sportsnutrition #diabetesdiet #foodallergies #foodintoletances #guthealth #healthylifestyles #holisticliving #postbabybody #prenatalhealth #postnatalhealth #kiddosnutrition #mealplanning #cleaningupyourplate
...

Coming soon.... I will be returning from maternity leave on a Monday April 8th! 
Start signing up for your packages now!!! :) #nutritioncoach #dietitianservices #workingmoms #nutritionistservices #nutritionist 
#weightloss #sportsnutrition #diabetesdiet #foodallergies #foodintoletances #guthealth #healthylifestyles #holisticliving #postbabybody #prenatalhealth #postnatalhealth #kiddosnutrition #mealplanning #cleaningupyourplate

Transparency 101: it is humbling.....
I am 10 weeks post partum today! For those of you who know me know I am a very dedicated athlete. These pictures were hard for me to look at as my once very defined and chiseled body now is weak and full of “mommy lumpy love” as my toddler puts it.😂
I was upset until I reminded myself that I literally just grew a human who is only 2.5 months old and is still breast feeding. My number one objective body wise is to keep her healthy and full. So then I was proud of my body.
Baby #2 post partum body is ALOT different than baby #1. A lot more muscle loss for me and more fat store accumulation. Also, I wasn’t able to work out after 6 months pregnant so that made a huge difference as well and I have been cooped up inside instead of being able to get out and go for walks like I was after my first baby.
So these are my battle pictures but they also are my starting point and this my dear friends is going to be flipping EPIC!!! I am a fierce warrior and I not only know I can do this I am excited to do this! Today was my first work out and it was hard and humbling and motivating. I got this!!! Now just have to take it slow to avoid mastitis as I am incredibly incredibly prone to it. You can do it too! #postpartumbody #rdapproved #workingmoms #nutritionist #postbabybody #dietitian #athlete #mommotivation #notashamed #soproudofmyself #postpartumworkout #workingoutmomma #igotthis #keepingitreal
...

Transparency 101: it is humbling.....
I am 10 weeks post partum today! For those of you who know me know I am a very dedicated athlete. These pictures were hard for me to look at as my once very defined and chiseled body now is weak and full of “mommy lumpy love” as my toddler puts it.😂
I was upset until I reminded myself that I literally just grew a human who is only 2.5 months old and is still breast feeding. My number one objective body wise is to keep her healthy and full. So then I was proud of my body. 
Baby #2 post partum body is ALOT different than baby #1. A lot more muscle loss for me and more fat store accumulation. Also, I wasn’t able to work out after 6 months pregnant so that made a huge difference as well and I have been cooped up inside instead of being able to get out and go for walks like I was after my first baby. 
So these are my battle pictures but they also are my starting point and this my dear friends is going to be flipping EPIC!!! I am a fierce warrior and I not only know I can do this I am excited to do this! Today was my first work out and it was hard and humbling and motivating. I got this!!! Now just have to take it slow to avoid mastitis as I am incredibly incredibly prone to it. You can do it too! #postpartumbody #rdapproved #workingmoms #nutritionist #postbabybody #dietitian #athlete #mommotivation #notashamed #soproudofmyself #postpartumworkout #workingoutmomma #igotthis #keepingitreal

Thus took me 15 minutes to make for dinner. We had a roast this week and had left overs. We froze 3/4 of the leftovers for vegetable beef barley soup but used 1/4 of it for these heated wraps.
Ingredients:
1. Frozen quinoa, garlic, kale blend-1 package
2. 6 Oz shredded roast beef from roast
3. 100% whole grain tortilla wraps.
4. 1 Oz shredded mozzarella cheese/wrap

Put all ingredients in sauté pan except tortilla and cheese. Sauté till heated. Fill tortillas with mix and cheese. Pop on microwave for desired time. Enjoy!
#soeasytomake #fastdinner #eatingforbusypeople #mealprepforthewin #workingmoms #happymommy #happytummy #healthylifestyle #nutritionist #nutrition #healthymeals #rdapproved #kidtestedandapproved #momapproved #familyapproved #sportsnutrition #recoverynutrition #healthyeating
...

Thus took me 15 minutes to make for dinner. We had a roast this week and had left overs. We froze 3/4 of the leftovers for vegetable beef barley soup but used 1/4 of it for these heated wraps. 
Ingredients:
1. Frozen quinoa, garlic, kale blend-1 package 
2. 6 Oz shredded roast beef from roast 
3. 100% whole grain tortilla wraps. 
4. 1 Oz shredded mozzarella cheese/wrap 

Put all ingredients in sauté pan except tortilla and cheese. Sauté till heated. Fill tortillas with mix and cheese. Pop on microwave for desired time. Enjoy!
#soeasytomake #fastdinner #eatingforbusypeople #mealprepforthewin #workingmoms #happymommy #happytummy #healthylifestyle #nutritionist #nutrition #healthymeals #rdapproved #kidtestedandapproved #momapproved #familyapproved #sportsnutrition #recoverynutrition #healthyeating

This meal took 8 minutes to make!!! Thanks to meal prepping ahead of time.
1. Diced curry garlic chicken
2. Frozen southwest bean, corn, lentil, quinoa, bell pepper, garlic mix
3. Some fresh cojita cheese
4. 100% whole grain tortillas
5. Fresh salsa

Mix everything together except tortillas and salsa into a skillet and heat up. Then load into tortillas and enjoy!!
I added some fresh sliced jalapeño and minced cilantro into mine as well! 🙂
@empoweredwellnessllc #easymeals #easymealsforbusypeople #kidapproved #kidapprovedfood #husbandapproved #athleteapproved #sportsnutrition #workingmoms #happymommy #happytummy #leftoversgowellwitheggs #easymeals #mealprepmakeslifeeasier #icanteachyou
...

This meal took 8 minutes to make!!! Thanks to meal prepping ahead of time. 
1. Diced curry garlic chicken
2. Frozen southwest bean, corn, lentil, quinoa, bell pepper, garlic mix
3. Some fresh cojita cheese
4. 100% whole grain tortillas
5. Fresh salsa

Mix everything together except tortillas and salsa into a skillet and heat up. Then load into tortillas and enjoy!!
I added some fresh sliced jalapeño and minced cilantro into mine as well! :)
@empoweredwellnessllc  #easymeals #easymealsforbusypeople #kidapproved #kidapprovedfood #husbandapproved #athleteapproved #sportsnutrition #workingmoms #happymommy #happytummy #leftoversgowellwitheggs #easymeals #mealprepmakeslifeeasier #icanteachyou

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I want to eat at your house!

I meant me too!🤪

M

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Breakfast made easy!
If you know me you know I LOVE yogurt breakfast bowls. Easy, fast, nutritious, easy to change up.

This meal is easy for:
#families #athletes #workingmoms #schoolagedkids #workingdads #busyfamilies #breakfastbowl #yogurt #nomnom #happytummy #happymommy #nutritiousbreakfast #easybreakfast #sportsnutrition
...

Breakfast made easy!
If you know me you know I LOVE yogurt breakfast bowls. Easy, fast, nutritious, easy to change up. 

This meal is easy for:
#families #athletes #workingmoms #schoolagedkids #workingdads #busyfamilies #breakfastbowl #yogurt #nomnom #happytummy #happymommy #nutritiousbreakfast #easybreakfast #sportsnutrition

These two littles are truly the center of our family. Nothing can prepare you for what awaits you in parenthood. Love bigger than the universe grows inside your heart in a split second and nothing compares. ❤️❤️❤️❤️#familyapproved #healthylifestyle #familyisimportant #charliesangels #kiddos #mybabies #motherhood #parenthood #biglove #onlyyoungonce #myworld #minusthehubs #mykiddos #mommylife #momming #sleepless ...

These two littles are truly the center of our family. Nothing can prepare you for what awaits you in parenthood. Love bigger than the universe grows inside your heart in a split second and nothing compares. ❤️❤️❤️❤️#familyapproved #healthylifestyle #familyisimportant #charliesangels #kiddos #mybabies #motherhood #parenthood  #biglove #onlyyoungonce #myworld #minusthehubs #mykiddos #mommylife #momming #sleepless

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How precious!

Great pic

I absolutely love this picture 😍😍 such beautiful children 💗

Beautiful photo!

😍😍

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Yup! That is a massive cup of bulletproof coffee in my hand. My 7.5 week old little lady has been ruling the roost with gas every single day and night for the past two weeks. That leaves me with about 3 hours of sleep a night. This is a season that will end but for now, I need the help of a healthy diet and some bulletproof coffee. DM for my recipe!!!! 🙂 #healthylifestyle #infantsdontsleepatnight #gassybabytiredmommy #bulletproofcoffee #extraenergy #hydration #propernutrition #balancednutrition #rdapproved #dietitianapproved #dietitianeats ...

Yup! That is a massive cup of bulletproof coffee in my hand. My 7.5 week old little lady has been ruling the roost with gas every single day and night for the past two weeks. That leaves me with about 3 hours of sleep a night. This is a season that will end but for now, I need the help of a healthy diet and some bulletproof coffee. DM for my recipe!!!! :) #healthylifestyle #infantsdontsleepatnight #gassybabytiredmommy #bulletproofcoffee #extraenergy #hydration #propernutrition #balancednutrition #rdapproved #dietitianapproved #dietitianeats

Look at this beautiful lunch!!!
100% whole grain spaghetti with homemade sauce. Fresh cut strawberries. Tequila berry salad with rosemary sea salt almonds.
#familyapproved #healthylifestyle #rdapproved #dietitianeats #healthymeals #wholegrain #veggies #balancedmeal #dietitian #nutritionist #breastfeedingmama #eat #lactationsupport #sportsnutrition #recoverynutrition #weightloss #healthyweightloss #weightlosscoach #sportsdietitian
...

Look at this beautiful lunch!!!
100% whole grain spaghetti with homemade sauce. Fresh cut strawberries. Tequila berry salad with rosemary sea salt almonds. 
#familyapproved #healthylifestyle #rdapproved #dietitianeats #healthymeals #wholegrain #veggies #balancedmeal #dietitian #nutritionist #breastfeedingmama #eat #lactationsupport #sportsnutrition #recoverynutrition #weightloss #healthyweightloss #weightlosscoach #sportsdietitian

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I wish we could come to your house for lunch every day.LOL

Yum-my!! 😀😀

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Meal prepping for the next week + done! Thanks to my amazing momma for all her help with this process this week! Pictures :
1. Turkey grains casserole dish- feeds a family of 3 for multiple meals.
2. Texas caviar- great for snacking, taco toppings,egg scrambled, burritos, and baked potatoes
3. 3 containers of garlic curry chicken- 3 separate meals
4. 2 large jars of diced onion garlic chicken for meals. 4 meals
5. Tequila berry salad- because I was craving it. Accent to 2-3 meals
6. Spaghetti noodles-sauce made but not pictured here. 4 meals (3 spaghetti 1 homemade veggie Mac n cheese)
7. 1 large jar of cream of chicken wild rice with kale- 3 meal time meals
8.1 large container of shredded chicken for anything- 3-4 meal time meals
Not pictured:
9. Chopped up broccoli and cauliflower for the week and cut up strawberries.

There are 12-16 meals here and it took 3 full hours of prep on a Saturday to do but some of these meals are frozen for later use and some for this week. This prep shortens my cooking time at every meal to about 5-15 minutes instead of 20-60 minutes. I now have meals for the next 2-3 weeks depending on schedules! #mealprep #mealplanning #mealplanner #familyapproved #healthylifestyle #rdapproved #dietitianapproved #makingmealtimeeasy #savingtimelater #dietitian #dietitianeats
...

Meal prepping for the next week + done! Thanks to my amazing momma for all her help with this process this week! Pictures :
1. Turkey grains casserole dish- feeds a family of 3 for multiple meals.
2. Texas caviar- great for snacking, taco toppings,egg scrambled, burritos, and baked potatoes 
3. 3 containers of garlic curry chicken- 3 separate meals 
4. 2 large jars of diced onion garlic chicken for meals. 4 meals 
5. Tequila berry salad- because I was craving it. Accent to 2-3 meals
6. Spaghetti noodles-sauce made but not pictured here. 4 meals (3 spaghetti 1 homemade veggie Mac n cheese)
7. 1 large jar of cream of chicken wild rice with kale- 3 meal time meals
8.1 large container of shredded chicken for anything- 3-4 meal time meals
Not pictured:
9. Chopped up broccoli and cauliflower for the week and cut up strawberries. 

There are 12-16 meals here and it took 3 full hours of prep on a Saturday to do but some of these meals are frozen for later use and some for this week. This prep shortens my cooking time at every meal to about 5-15 minutes instead of 20-60 minutes. I now have meals for the next 2-3 weeks depending on schedules! #mealprep #mealplanning #mealplanner #familyapproved #healthylifestyle #rdapproved #dietitianapproved #makingmealtimeeasy #savingtimelater #dietitian #dietitianeats

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This is truly amazing! And all sounds so yummy and healthy. You win in the long run because with two little kiddos who wants to cook every day when you're exhausted?

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A wonderful afternoon post playing in the snow making forts snack! Grapes, bell peppers, pistachios, clementines, water, and homemade Greek yogurt ranch dip!
Look how easy that is!
...

A wonderful afternoon post playing in the snow making forts snack! Grapes, bell peppers, pistachios, clementines, water, and homemade Greek yogurt ranch dip!
Look how easy that is!

Dress up for no reason, eat reindeer poop, wear a crown, and enjoy your day even if it is not exactly how you planned it.
You can choose to make the best of your situation and stay positive which gives you control of your situation and day. When you allow circumstances or others to have control over your response and outlook you loose a piece of yourself. Trust me, it is not easy. I have been tested to the absolute brink of my sanity over the past 3 months but I have consciously chosen to remain as positive as I am able to channel. It has been tough but everyday I tell myself “ I am the director and owner of these emotional and sometimes logical responses. I am also accountable to myself, family, and others for these responses. Would my future self be ok with my response?”
#accountability #positivevibes #positivethinking #positiveattitude #happinessisinyoualways #healthylifestyle #retrainyourbrain #retrainyourresponse #happybrain #happyiswithinyou #youareincontrol #youcandothis #ittakestime #rdapproved #dietitianapproved
...

Dress up for no reason, eat reindeer poop, wear a crown, and enjoy your day even if it is not exactly how you planned it. 
You can choose to make the best of your situation and stay positive which gives you control of your situation and day. When you allow circumstances or others to have control over your response and outlook you loose a piece of yourself. Trust me, it is not easy. I have been tested to the absolute brink of my sanity over the past 3 months but I have consciously chosen to remain as positive as I am able to channel. It has been tough but everyday I tell myself “ I am the director and owner of these emotional and sometimes logical responses. I am also accountable to myself, family, and others for these responses. Would my future self be ok with my response?”
#accountability #positivevibes #positivethinking #positiveattitude #happinessisinyoualways #healthylifestyle #retrainyourbrain #retrainyourresponse #happybrain #happyiswithinyou #youareincontrol #youcandothis  #ittakestime #rdapproved #dietitianapproved

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Wisdom.

Precious Charlotte!😘

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Ancient grain medley with craisins, kale, and butternut squash. I added in some of my premise curry chicken and garlic then made peas! Coupled with a kiwi and we have a complete well balanced meal! #familyapproved #healthylifestyle #ancientgrains #kiwi #peas #nutritionist #dietitianeats #momeats #wholefoods #easymeals #fastmeal #nutritionallycomplete ...

Ancient grain medley with craisins, kale, and butternut squash. I added in some of my premise curry chicken and garlic then made peas! Coupled with a kiwi and we have a complete well balanced meal! #familyapproved #healthylifestyle #ancientgrains #kiwi #peas #nutritionist #dietitianeats #momeats #wholefoods #easymeals #fastmeal #nutritionallycomplete

1 month old (12th), first meeting for grandma and grandpa Van Duynhoven, and Valentine’s Day with sissy!!! Lots of love and memories in these photos. #familytime #familyapproved #healthylifestyle #valentinesday #familyisimportant #sisterlove #charliesangels ...

1 month old (12th), first meeting for grandma and grandpa Van Duynhoven, and Valentine’s Day with sissy!!! Lots of love and memories in these photos. #familytime #familyapproved #healthylifestyle #valentinesday #familyisimportant #sisterlove #charliesangels

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Beautiful photos!

So precious!! 💕

Beautiful

Beautiful pictures to cherish!😍

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Post partum is not easy for a lot of women and no one tells you this. All you see are the perfectly coiffed smiling faces in the “introducing” photos. What no mom tells you is that she is sitting there exhausted, possibly in pain, really unable to fit into the clothes she squeezed into, overwhelmed wanting that baby to sleep because then he/she won’t need to breast feed in those raw extremely painful breasts (that no one told you you would have to deal with) and wanting that baby to wake up so you can state into their beautiful face and listen to their cooing, etc. For me, I battle oversupply leading to constantly fighting a fine line between semi living and mastitis land at least during the first few months. In this picture I am holding a heating pad (best investment we made for me!) lying by myself exhausted and in extreme pain in a hotel room missing out on what could be my mother in law’s last beautiful moments on this earth. I. Have cracked and bleeding injured nipples from a babe who is working on fixing a shallow latch but needs to nurse as it clears the milk ducts deeper than pumping. Hey am also battling reynauds phenomenon in both breasts. Seriously, some days I feel like I am in a living hell but then we have a successful non painful latch and I gain a whole new level of motivation to continue breast feeding. Post partum is the time when no mom should be worried about making ends meet, running errands, taking care of a household, etc. this is a time when you should be given grace to not have your shit together and maybe not smell so great and cry a lot. That is the reality of what post partum should look like and it should be longer than 3 months ( if you have FMLA) and can afford taking the 12 weeks off. Seriously, we need to protect our mommas and fellow women birthing. It is ethical and the right thing to do. #postpartumtruth #postpartumlife #mastitis #reynaudsphenomenon #boobssuck #breastfeedingisnoteasy #givegracetoamomma #pregnancy #postpartum #canicutthemoff # ...

Post partum is not easy for a lot of women and no one tells you this. All you see are the perfectly coiffed smiling faces in the “introducing” photos. What no mom tells you is that she is sitting there exhausted, possibly in pain, really unable to fit into the clothes she squeezed into, overwhelmed wanting that baby to sleep because then he/she won’t need to breast feed in those raw extremely painful breasts (that no one told you you would have to deal with) and wanting that baby to wake up so you can state into their beautiful face and listen to their cooing, etc. For me, I battle oversupply leading to constantly fighting a fine line between semi living and mastitis land at least during the first few months. In this picture I am holding a heating pad (best investment we made for me!) lying by myself exhausted and in extreme pain in a hotel room missing out on what could be my mother in law’s last beautiful moments on this earth. I. Have cracked and bleeding injured nipples from a babe who is working on fixing a shallow latch but needs to nurse as it clears the milk ducts deeper than pumping. Hey am also battling reynauds phenomenon in both breasts. Seriously, some days I feel like I am in a living hell but then we have a successful non painful latch and I gain a whole new level of motivation to continue breast feeding.  Post partum is the time when no mom should be worried about making ends meet, running errands, taking care of a household, etc. this is a time when you should be given grace to not have your shit together and maybe not smell so great and cry a lot. That is the reality of what post partum should look like and it should be longer than 3 months ( if you have FMLA) and can afford taking the 12 weeks off. Seriously, we need to protect our mommas and fellow women birthing. It is ethical and the right thing to do. #postpartumtruth #postpartumlife #mastitis #reynaudsphenomenon #boobssuck #breastfeedingisnoteasy #givegracetoamomma #pregnancy #postpartum #canicutthemoff #

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Oh Daina, hang in there momma! Surviving second by second. I get it and lived it.

Oh Daina...hang in there. I’m praying for you. Thanks so much for keeping it so real and honest for us all. You’re an inspiration. And I’m really sorry to hear about your mother-in-law. 💗💗

I can't say that I know what you are going though but holy batmom, Im feeling for you lady!

Amen amen amen!!

Xoxo

Get well neighbor! We look forward to seeing you walk down the street with two beautiful “babies”🌺

So sorry to hear your stare of being Daina!!! Praying for you to get through this...no one deserves such pain. You WILL get better!!! Hugs my Dear! 💕

Poor girl!! You are amazing and will get thru this!

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Turkey quinoa wild rice casserole!!

Made 6 weeks ago and froze in prep for busy days when we needed a good hearty meal. 🙂
DM for the recipe! 🙂
#quinoarecipes #quinoacasserole #familyapproved #healthylifestyle #happytummy #familyapprovedmeals #healthymealideas #wildrice #nutritionallybalanced #nomnom #icanteachyou #healthygrains #foodprep #dietitianapproved #dietitianservices #healthylifestylecoach #healthiswealth
...

Turkey quinoa wild rice casserole!! 

Made 6 weeks ago and froze in prep for busy days when we needed a good hearty meal. :)
DM for the recipe! :)
#quinoarecipes #quinoacasserole #familyapproved #healthylifestyle #happytummy #familyapprovedmeals #healthymealideas #wildrice #nutritionallybalanced #nomnom #icanteachyou #healthygrains #foodprep #dietitianapproved #dietitianservices #healthylifestylecoach #healthiswealth

Quick and easy dinner! I always tell my clients to plan ahead. This meal could have taken 30-45 minutes to make but instead took 15 minutes.
Ingredients:
2.5 shredded chicken breasts prepared and frozen ahead of time (a month ago)
1 head of broccoli I cut up and had sitting in fridge for snacking/meals
1 bag of frozen garlic quinoa/kale/brown rice- purchased
1.5 cups shredded carrots- I purchase them like this a lot so I can easily cook with them when I am in a hurry.
2 Tbsp minced garlic
Veggie broth- about 1 cup to sauté with
Salt n pepper to taste
Garnished with feta cheese and pepita seeds

Directions:
Place all ingredients in pan and sauté until desired veggie crunch and of course chicken is reheated to appropriate temps

#easymeals #nutritiousfood #nutritiousmeals #easydinner #quinoa #quinoarecipes #chickenrecipes #familyapproved #healthylifestyle #happytummy #familyapprovedmeals #healthymealideas #rdapproved #dietitianapproved #dietitianeats #nutritionist #healthymeals #kalecantastegood #orangesfordessert
...

Quick and easy dinner! I always tell my clients to plan ahead. This meal could have taken 30-45 minutes to make but instead took 15 minutes. 
Ingredients:
2.5 shredded chicken breasts prepared and frozen ahead of time (a month ago)
1 head of broccoli I cut up and had sitting in fridge for snacking/meals
1 bag of frozen garlic quinoa/kale/brown rice- purchased
1.5 cups shredded carrots- I purchase them like this a lot so I can easily cook with them when I am in a hurry.
2 Tbsp minced garlic
Veggie broth- about 1 cup to sauté with
Salt n pepper to taste
Garnished with feta cheese and pepita seeds

Directions:
Place all ingredients in pan and sauté until desired veggie crunch and of course chicken is reheated to appropriate temps

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