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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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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

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

2 months ago

Empowered Wellness LLC

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2 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
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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

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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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4 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! :)

4 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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4 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

Comment on Facebook

How precious!

Great pic

I absolutely love this picture 😍😍 such beautiful children 💗

Beautiful photo!

😍😍

Gorgeous girls! 😘

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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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Precious Charlotte!😘

Wisdom.

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

Amen amen amen!!

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

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

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. 💗💗

Xoxo

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
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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

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
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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

#healthylifestyle #motivation #motivationmonday #therightpeople #knowwhentowalkaway #positivity #mindfulness #nurturetherightrelationships #healthymindset #noteveryoneisyourfriend #noteveryonefits #bigpicture #rdapproved #shareyourlove ...

#healthylifestyle #motivation #motivationmonday #therightpeople #knowwhentowalkaway #positivity #mindfulness #nurturetherightrelationships #healthymindset #noteveryoneisyourfriend #noteveryonefits #bigpicture #rdapproved  #shareyourlove

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No matter your station in life, we can all use a little self-improvement in our lives on a continuing basis.

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Pregnancy, post partum, those are my pre pregnancy clothes!!!! 🙂 3 weeks post delivery today!
Part of any pregnancy should be focusing on making nutritional food choices and incorporating exercise ( if your doctor ok’d it) when able to. I was able to work out until a certain point in my pregnancy and continued to make healthy food choices. Along with making nutritional choices now in my post partum as well as breast feeding I have dropped 28# and have 10# to go. Today I fit into my pre pregnancy jeans very comfortably. This is without starving myself, starting any crazy work out routines, or taking up any kind of restrictive diet. You want this kind of post partum ? I can help you with this! #postpartumbody #healthygoals #healthylifestyle #nutritionist #dietitian #dietitianapproved #healthymommy #healthypregnancy #rdapproved #goals
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Pregnancy, post partum, those are my pre pregnancy clothes!!!! 🙂 3 weeks post delivery today!
Part of any pregnancy should be focusing on making nutritional food choices and incorporating exercise ( if your doctor ok’d it) when able to. I was able to work out until a certain point in my pregnancy and continued to make healthy food choices. Along with making nutritional choices now in my post partum as well as breast feeding I have dropped 28# and have 10# to go. Today I fit into my pre pregnancy jeans very comfortably. This is without starving myself, starting any crazy work out routines, or taking up any kind of restrictive diet. You want this kind of post partum ? I can help you with this! #postpartumbody #healthygoals #healthylifestyle #nutritionist #dietitian #dietitianapproved #healthymommy #healthypregnancy #rdapproved #goals

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I want this pp! Is 13 months after birth too late to start 🤪🤪 I still can’t fit in my prebaby jeans 😭

Hot momma!!

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Quinoa protein bowls are for dinner tonight!! #quinoa #proteinbowl #plantprotein #dietitianapproved #healthymealideas #kidapproved #husbandapproved #familyapproved #familyapprovedmeals #rdapproved #happytummy #healthylifestyle #nomnom @empoweredwellnessllc ...

Quinoa protein bowls are for dinner tonight!! #quinoa #proteinbowl #plantprotein #dietitianapproved #healthymealideas #kidapproved #husbandapproved #familyapproved #familyapprovedmeals #rdapproved #happytummy #healthylifestyle #nomnom @empoweredwellnessllc

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Oh my this looks absolutely yummy!!

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Normally I don’t partake in alcoholic beverages during the week but I have had one hell of a last 2.5 weeks and I am ending it with some of the coldest weather I have ever experienced (except for when I lived North Dakota). Baby has been cluster feeding and then puking up on me all day, toddler is as cooped up and Whiney as they get today, dogs have both puked after coming in from outside and once in my slippers, hubby has been working long hours and not around to help relieve me from parental control, baby has nights and days backwards, my boobs are raw from breast feeding (yes tmi), just healing from mastitis infection that knocked me out of my boots. I mean let’s be honest, a momma can only take so much before you need to keep the positivity through artificial means! So I brought in reinforcements. Fresh popped popcorn, a movie for the toddler and myself, and the swing for the new born ( in hopes I can make it 30 minutes without my boobs being in demand). Lol. Keeping the positivity no matter what it takes. Lol, seriously.
#dietitianapproved #babies #myfamilymylife #newborn #healthylifestyle #alcoholicbeverages #forthewin #fakeittillyoumakeit #sos #artificialmeans #whereisthewine #freakingcoldoutside #dowhatyoucan #mommylife
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Normally I don’t partake in alcoholic beverages during the week but I have had one hell of a last 2.5 weeks and I am ending it with some of the coldest weather I have ever experienced (except for when I lived North Dakota). Baby has been cluster feeding and then puking up on me all day, toddler is as cooped up and Whiney as they get today, dogs have both puked after coming in from outside and once in my slippers, hubby has been working long hours and not around to help relieve me from parental control, baby has nights and days backwards, my boobs are raw from breast feeding (yes tmi), just healing from mastitis infection that knocked me out of my boots. I mean let’s be honest, a momma can only take so much before you need to keep the positivity through artificial means! So I brought in reinforcements. Fresh popped popcorn, a movie for the toddler and myself, and the swing for the new born ( in hopes I can make it 30 minutes without my boobs being in demand). Lol. Keeping the positivity  no matter what it takes. Lol, seriously.
#dietitianapproved #babies #myfamilymylife #newborn #healthylifestyle #alcoholicbeverages #forthewin #fakeittillyoumakeit #sos #artificialmeans #whereisthewine #freakingcoldoutside #dowhatyoucan #mommylife

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No worries sister, we all have those days, this too shall pass. I hope you get some peace and rest. 😘

You poor thing

Keep it real!❤🔥

Oh momma daina! You’re killing it lady! ♥️❤️

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Don’t give up! When you feel like you have nothing left to give and you are at your breaking point, don’t give up! Find inspiration. Being a mom to a toddler and a 14 day old peanut is incredibly hard work and has been insanely taxing since I started battling the worst case of mastitis I have ever had. I ended up in the ER and on two separate antibiotics and am still having symptoms 6 days later. The pain has been insane and the fevers are crippling. I just keep telling myself it will get better and it will! I know it will. That does not mean I don’t break down, it is healthy to release emotions in a safe manner. I find screaming into the bath tub water as I lie facedown trying to soak my infected areas is a beautiful and healthy option.😂
How determined are you to succeed at the game of healthy living?? Tell me about your journey- good bad ugly beautiful. I want to hear it all!
#determination #motivation #healthyemotions #dontgiveup #babies #dietitianapproved #lovehersomuch #newborn #healthylifestyle #downbutnotout #iwillbeatthis
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Don’t give up! When you feel like you have nothing left to give and you are at your breaking point, don’t give up! Find inspiration. Being a mom to a toddler and a 14 day old peanut is incredibly hard work and has been insanely taxing since I started battling the worst case of mastitis I have ever had. I ended up in the ER and on two separate antibiotics and am still having symptoms 6 days later. The pain has been insane and the fevers are crippling. I just keep telling myself it will get better and it will! I know it will. That does not mean I don’t break down, it is healthy to release emotions in a safe manner. I find screaming into the bath tub water as I lie facedown trying to soak my infected areas is a beautiful and healthy option.😂
How determined are you to succeed at the game of healthy living?? Tell me about your journey- good bad ugly beautiful. I want to hear it all!
#determination #motivation #healthyemotions #dontgiveup #babies #dietitianapproved #lovehersomuch #newborn #healthylifestyle #downbutnotout #iwillbeatthis

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You look beautiful if that helps!

Ugh, I'm sorry dear! You are amazing and you'll get through this. I know, of all people, I don't have to tell you how amazing, wonderful, healthy breast milk is!! I hope you feel better soon! Hugs

Congratulations on your new addition to your family, prayers for a speedy recovery 💗

It will get better I promise my two girls were 22 months apart , It was tough but so worth it 💜 Praying for you

You are an amazing momma 💓 This too shall pass🙏

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This is the face you get when you take good nutrition away from a human being! 😂
Seriously though!
#eat #allbodiesaregoodbodies #dietitianapproved #babies #myfamilymylife #lovehersomuch #newborn #healthyfoodchoices #healthylifestyle #healthybaby #healthyfamily #balancednutrition
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This is the face you get when you take good nutrition away from a human being! 😂
Seriously though! 
#eat  #allbodiesaregoodbodies #dietitianapproved #babies #myfamilymylife #lovehersomuch #newborn #healthyfoodchoices #healthylifestyle #healthybaby #healthyfamily #balancednutrition

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That hair is crazy! Just like daddy.

Love the hair! Can't quite tell yet but she might look a little like you.

My goodness look at all that hair on your precious little princess.

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Been a little busy the last 2 days!
We welcomed our littlest little via emergency delivery this morning!!! Tenley Cecilia arrived to complete our family!!!
#babies #newborn #ourfamilygrew @empoweredwellnessllc #dietitianapproved #myfamilymylife #lovehersomuch
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Been a little busy the last 2 days!
We welcomed our littlest little via emergency delivery this morning!!! Tenley Cecilia arrived to complete our family!!!
#babies #newborn #ourfamilygrew @empoweredwellnessllc #dietitianapproved #myfamilymylife #lovehersomuch

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Cute picture!

Perfect!❤️

Congratulations

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Sometimes you need to put down your working hat, entrepreneur hat, housekeeper hat, errand runner hat, laundry/seamstress hat, veterinarian hat, Dietitian hat, wife hat, mommy hat and you become your child’s unicorn (hat n all!). Remember that life is remembered in these special moments not the mundane every day tasks that you complete. So take time to just laugh/be/and participate fully in with your friends and family! So worth it.
#mindfulness #taketimeforyou #givethemyourattention #playwithyourkids #disconnect #qualitytime #unplug #familyforever #meditation #dietitianapproved #loveyourlife #playtime
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Sometimes you need to put down your working hat, entrepreneur hat, housekeeper hat, errand runner hat, laundry/seamstress hat, veterinarian hat, Dietitian hat, wife hat, mommy hat and you become your child’s unicorn (hat n all!). Remember that life is remembered in these special moments not the mundane every day tasks that you complete. So take time to just laugh/be/and participate fully in with your friends and family! So worth it.
#mindfulness #taketimeforyou #givethemyourattention #playwithyourkids #disconnect #qualitytime #unplug #familyforever #meditation #dietitianapproved #loveyourlife #playtime

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Will Charlotte get any cuter?! You guys are sooooo lucky to have her!🤗

SO EXCITED TO SEE MY FAVORITE FAMILY 💗❤️

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Salads for days!!

Easy fast delicious and nutritious!
Ingredients:
1. 2 cups romaine lettuce chopped
2. 1/4 cup chopped roasted ham
3. 1/4 cup Pepita Seeds
4. 1/8 cup shredded cheddar cheese
5. 1/4 cup diced yellow peppers
6. 1/8 cup hemp hearts
7. 1 Tbsp ground flax seed
8. 2 Tbsp Thai vinaigrette dressing

Not pictured- my quinoa cup ( my child stole it and started eating it before I could snap the photo).

#wholefoods #salads #lettucefordinner #easymeal #nutrition #dietitianeats #dietitianapproved #healthyfood #healthylifestyle #nutritionist #kidsmeal
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Salads for days!! 

Easy fast delicious and nutritious!
 Ingredients:
1. 2 cups romaine lettuce chopped
2. 1/4 cup chopped roasted ham
3. 1/4 cup Pepita Seeds
4. 1/8 cup shredded cheddar cheese
5. 1/4 cup diced yellow peppers
6. 1/8 cup hemp hearts
7. 1 Tbsp ground flax seed
8. 2 Tbsp Thai vinaigrette dressing

Not pictured- my quinoa cup ( my child stole it and started eating it before I could snap the photo). 

#wholefoods #salads #lettucefordinner #easymeal #nutrition #dietitianeats #dietitianapproved #healthyfood #healthylifestyle #nutritionist #kidsmeal

#oatmealbowl #forthewin #oatmeallove #greekyogurt #hemphearts #flaxseed
This bowl of goodness contains so many beneficial nutrients it is insane!!!
- tons of iron and vitamins foods to help iron absorb
- vitamins A, B, C, D, E, K and so many other micros!
- healthy omega 3 and 6 as well as a small amount of saturated fat
- Tons of fiber
- Tons of protein
- Lots of complex and simple carbs for energy

So energy packed, iron filled, cholesterol lowering, inflammation fighting, immune system fueling, etc goodness!!
#health #healthyfood #healthyrecipes #dietitianeats #dietitianapproved #nutrition #realfood
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#oatmealbowl #forthewin #oatmeallove #greekyogurt #hemphearts #flaxseed 
This bowl of goodness contains so many beneficial nutrients it is insane!!! 
- tons of iron and vitamins foods to help iron absorb
- vitamins A, B, C, D, E, K and so many other micros! 
- healthy omega 3 and 6 as well as a small amount of saturated fat
- Tons of fiber 
- Tons of protein
- Lots of complex and simple carbs for energy

So energy packed, iron filled, cholesterol lowering, inflammation fighting, immune system fueling, etc goodness!!
#health #healthyfood #healthyrecipes #dietitianeats #dietitianapproved #nutrition #realfood

A great meal idea!!
1. Chickpea/quinoa macaroni noodles
2. Riced cauliflower/sweet potato
3. Minced garlic
4. Olive oil
5. Fresh cubes cheddar cheese
6. Salt n pepper per your discretion
7. Shredded roasted ham for me- chickened out and we had ham in fridge
8. Side salad-romaine lettuce, shredded carrots, Pepita Seeds, with your choice of dressing
#dietitianeats #dietitianapproved #nutrition #healthylifestyle #chickpeanoodles #macandcheese #healthymealideas #kidtested #motherhood #familymeal #planahead #healthymeal #plantpowered #mostly #icanteachyouhowtodoit
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A great meal idea!!
1. Chickpea/quinoa macaroni noodles
2. Riced cauliflower/sweet potato
3. Minced garlic
4. Olive oil
5. Fresh cubes cheddar cheese
6. Salt n pepper per your discretion
7. Shredded roasted ham for me- chickened out and we had ham in fridge
8. Side salad-romaine lettuce, shredded carrots, Pepita Seeds, with your choice of dressing
#dietitianeats #dietitianapproved #nutrition #healthylifestyle #chickpeanoodles #macandcheese #healthymealideas #kidtested #motherhood #familymeal #planahead #healthymeal #plantpowered #mostly #icanteachyouhowtodoit

Some of my favorite products for eating, cleaning, and sudsing!!! 🙂 Thank you @berkleygreen @drwoodssoap @papa_vince_harvest_tours @worldofpastabilities !!!
#healthylifestyle #mindfulness #livingwithintentionandpurpose #sustainability #wholehumanhealth #health #wholegrainpasta #castilesoap#greencleaningproducts #plantpoweredproducts #sudsy #yummyfood #happytummy #happymom #gettingreadyforbaby #stockpiling #stockpilingmom #nesting
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Some of my favorite products for eating, cleaning, and sudsing!!! :) Thank you @berkleygreen @drwoodssoap @papa_vince_harvest_tours @worldofpastabilities !!! 
#healthylifestyle #mindfulness #livingwithintentionandpurpose #sustainability #wholehumanhealth #health #wholegrainpasta #castilesoap#greencleaningproducts #plantpoweredproducts #sudsy #yummyfood #happytummy #happymom #gettingreadyforbaby #stockpiling #stockpilingmom #nesting

Find it online through a google search or amazon! :$ ...

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Godzilla was even interested in this!!

That’s cherrybomb.com !!!

Great video! You're awesome! 😊

Such a dork but that’s why we love you! You find excitement in almost anything. But that is a cool kitchen tool.

Loved your video,Daina. You are a natural!

Diana, you are too adorable!!

Love this! Where do I buy it??

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Lunch!!! Balsamic vinegar soaked red onions, aged cheddar from our local dairy, organic green leaf lettuce and kale, sliced tomato, on 100% whole grain organic bread, smeared in olive oil and bit of grassfed organic butter. Served with organic heirloom carrots and Greek yogurt ranch dip and kombucha. #lunchideas #easylunch #grilledcheese #adultgrilledcheese #kombucha #nutrition #familydinner #familymeal #healthyfood #healthylifestyle #health #dietitianapproved #dietitian #nutrition #dietitianeats ...

Lunch!!! Balsamic vinegar soaked red onions, aged cheddar from our local dairy, organic green leaf lettuce and kale, sliced tomato, on 100% whole grain organic bread, smeared in olive oil and bit of grassfed organic butter. Served with organic heirloom carrots and Greek yogurt ranch dip and kombucha. #lunchideas #easylunch #grilledcheese #adultgrilledcheese #kombucha #nutrition #familydinner #familymeal #healthyfood #healthylifestyle #health #dietitianapproved #dietitian #nutrition #dietitianeats

There is no magical food, pill, or secret to losing weight or becoming the healthiest version of you. Instead there are lifestyle changes each of us can implement in order to obtain our goals. I can help you with this!

Head over to www.epwellness.net and select a package and receive 20% off my services if you register today! Use promo code NYEDay1

#weightloss #nutritionistservices #nutritionist #dietitian #nutrition #lifestylechange #lifechanges #sportsnutrition #foodallergies #foodintolerance #kidsnutrition #familynutrition #guthealth #diabetestreatment #crohnsdiet #cysticfibrosis #gerddiet #healthylifestyle #icanhelpyou
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There is no magical food, pill, or secret to losing weight or becoming the healthiest version of you. Instead there are lifestyle changes each of us can implement in order to obtain our goals. I can help you with this! 

Head over to www.epwellness.net and select a package and receive 20% off my services if you register today! Use promo code NYEDay1

#weightloss #nutritionistservices #nutritionist #dietitian #nutrition #lifestylechange #lifechanges #sportsnutrition #foodallergies #foodintolerance #kidsnutrition #familynutrition #guthealth #diabetestreatment #crohnsdiet #cysticfibrosis #gerddiet #healthylifestyle #icanhelpyou

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Fyi...wrong website...you have epwellness.com should be .net I believe

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What are you thankful for? I am thankful for so many things in 2018 but one specific item/person/relationship in my life takes the cake. This man right here keeps my life crazy and unexpected. I never really had a problem with this before him but with him I literally am NEVER bored. He surprises me, pushes me past my organized comfort type A lifestyle limits, challenges my intelligence, rises to my ultimatums, exceeds my expectations in providing for our family, and can handle more stress in one minute than most can handle in two weeks. He finds balance in chaos and thrives in times of challenge. He is the ying to my yang. My husband. This man literally flew to Florida this morning to purchase this RV for a new business adventure and addition to one of our companies after less than 24 hours of planning his trip and finding this gem, with a 36 week pregnant wife contracting all day and being alone with our busy toddler. Some may say crazy or selfish. Some may think he is being ridiculous and careless. I would be lying if the thoughts had not crossed my mind. However, we took necessary precautions in case I went into labor. He made this huge decision to advance our family and help our businesses reach their financial goals, to which, in the end will help to provide our children with higher education, more freedom from debt, and hopefully a lucrative business opportunity, along with some fun personal memories. We have been talking about this business venture for months, calculating costs, working with our accounting departments, reasoning, searching, etc. Today he made a long time dream of his come true but he also made a dream for our little family begin. I love him and have learned to trust his guidance even when I am not completely in agreement and that means a lot in any relationship. So thankful, even though at times his stretch of my comfort makes me feel less than thankful, to be able to call this man my husband. As 2019 commences I ask you all, what relationships in your life cause you discomfort because they stretch your routine? Consider this and push to appreciate these relationships. 🙂
#happynewyear #happynewyear2019 #newbeginnings #relationshipgoals
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What are you thankful for? I am thankful for so many things in 2018 but one specific item/person/relationship in my life takes the cake. This man right here keeps my life crazy and unexpected. I never really had a problem with this before him but with him I literally am NEVER bored. He surprises me, pushes me past my organized comfort type A lifestyle limits, challenges my intelligence, rises to my ultimatums, exceeds my expectations in providing for our family, and can handle more stress in one minute than most can handle in two weeks. He finds balance in chaos and thrives in times of challenge. He is the ying to my yang. My husband. This man literally flew to Florida this morning to purchase this RV for a new business adventure and addition to one of our companies after less than 24 hours of planning his trip and finding this gem, with a 36 week pregnant wife contracting all day and being alone with our busy toddler. Some may say crazy or selfish. Some may think he is being ridiculous and careless. I would be lying if the thoughts had not crossed my mind. However, we took necessary precautions in case I went into labor. He made this huge decision to advance our family and help our businesses reach their financial goals, to which, in the end will help to provide our children with higher education, more freedom from debt, and hopefully a lucrative business opportunity, along with some fun personal memories. We have been talking about this business venture for months, calculating costs, working with our accounting departments, reasoning, searching, etc. Today he made a long time dream of his come true but he also made a dream for our little family begin. I love him and have learned to trust his guidance even when I am not completely in agreement and that means a lot in any relationship. So thankful, even though at times his stretch of my comfort makes me feel less than thankful, to be able to call this man my husband. As 2019 commences I ask you all, what relationships in your life cause you discomfort because they stretch your routine?  Consider this and push to appreciate these relationships. :) 
#happynewyear #happynewyear2019 #newbeginnings #relationshipgoals

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Wild man!!! Road trip!!!

Holy shit you bought an RV!!!! Chuck you're my hero!

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Always remember this! Your self worth is absolutely not measured in the number on the scale. You are made of an innumerable amount of pieces that make you who you are. As we walk into the New Years holiday I challenge you to NOT make resolutions but consciously decide to be healthier in one way or another.
Ex:
1. I will work on getting one more hour of sleep a night.
2. I will try to eat more purple veggies every week.
3. I will work with a certified professional to get my affairs in order. Whether this is for health, fitness, financials, mental health, etc.
4. I will make time to take care of myself.
#goals #healthylifestyle #nutrition #dietitian #wholehealth #mindfulness #newyearsresolutions #NOT #happinesscomesfromwithin #youarenotanumber #ever #youaresoimportant
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Always remember this! Your self worth is absolutely not measured in the number on the scale. You are made of an innumerable amount of pieces that make you who you are. As we walk into the New Years holiday I challenge you to NOT make resolutions but consciously decide to be healthier in one way or another. 
Ex:
1. I will work on getting one more hour of sleep a night.
2. I will try to eat more purple veggies every week.
3. I will work with a certified professional to get my affairs in order. Whether this is for health, fitness, financials, mental health, etc.
4. I will make time to take care of myself.
#goals #healthylifestyle #nutrition #dietitian #wholehealth #mindfulness #newyearsresolutions #NOT #happinesscomesfromwithin #youarenotanumber #ever #youaresoimportant

This is one version of adult Mac n cheese in our house. White bean noodles snapped in 4 pieces, then add in a smoked cheddar, some goat cheese, and a tablespoon of cream cheese with ground flax seeds. Then I throw in whatever quinoa frozen medley I have in the freezer. This one was from Aldi and was white quinoa, red peppers, chickpeas, onions, and spinach. Delish!!!
So easy!!!!
#beansbeansthemagicalfruit #beans #macandcheese #healthyfood #healthyrecipes #healthymacncheese #dietitianeats #pregnantnutritionist #healthyeating #healthylifestyle #healthymealideas #kidsmeals #kidsmealideas #husbandlikesit #familydinner #athlete #recoverynutrition #nutrition #nutritioncoach #dietitian #veggiesandpasta #cheese #nomnom
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This is one version of adult Mac n cheese in our house. White bean noodles snapped in 4 pieces, then add in a smoked cheddar, some goat cheese, and a tablespoon of cream cheese with ground flax seeds. Then I throw in whatever quinoa frozen medley I have in the freezer. This one was from Aldi and was white quinoa, red peppers, chickpeas, onions, and spinach. Delish!!!
So easy!!!!
#beansbeansthemagicalfruit #beans #macandcheese #healthyfood #healthyrecipes #healthymacncheese #dietitianeats #pregnantnutritionist #healthyeating #healthylifestyle #healthymealideas #kidsmeals #kidsmealideas #husbandlikesit #familydinner #athlete #recoverynutrition #nutrition #nutritioncoach #dietitian #veggiesandpasta #cheese #nomnom

Fast easy healthy filling lunch!!

Green leaf lettuce
Blueberries
Shredded carrots
Hemp hearts
Sunflower seeds
Pepita seeds
Honey ham
Greek yogurt ranch

With a side of black bean and rice chips n salsa and kombucha!
##dietitianeats #pregnantnutritionist #kombucha #healthyeating #healthylifestyle #healthylunchideas #healthyfood #salad #salads #allyoucaneat #lunchtime
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Fast easy healthy filling lunch!!

Green leaf lettuce
Blueberries
Shredded carrots
Hemp hearts
Sunflower seeds
Pepita seeds
Honey ham
Greek yogurt ranch

With a side of black bean and rice chips n salsa and kombucha!
##dietitianeats #pregnantnutritionist #kombucha #healthyeating #healthylifestyle #healthylunchideas #healthyfood #salad #salads #allyoucaneat #lunchtime

Look at this beautiful oatmeal breakfast bowl!!! I love starting my day out with these things! #soeasytomake #breakfast #breakfastideas #breakfastclub #oatmeal #oatmealbowl #balancedmeal #freshfruit #hemphearts #flaxseed #chiagranola #localhoney #workerb @worker.b #buckwheathoney #kombucha #healthyeating #healthylifestyle #pregnantnutritionist #dietitianeats #eatthis #easymeals #easymealsforbusypeople ...

Look at this beautiful oatmeal breakfast bowl!!! I love starting my day out with these things! #soeasytomake #breakfast #breakfastideas #breakfastclub #oatmeal #oatmealbowl #balancedmeal #freshfruit #hemphearts #flaxseed #chiagranola #localhoney #workerb @worker.b #buckwheathoney #kombucha #healthyeating #healthylifestyle #pregnantnutritionist #dietitianeats #eatthis #easymeals #easymealsforbusypeople

Lunch!!! Nutritionally dense!

Composition:
#Eggs
#Canadian Bacon
#GarlicQuinoaKale
#roastedredpepperhummus
#freshshreddedcheddar
#freshsalsa
#oliveoil

Scramble all together and enjoy!!!
#dietitianeats #healthyeating #healthylifestyle #kombucha #mealideas #healthymeals #healthybreakfast #healthylunch #dietitianapproved #rdapproved #nutritionallybalanced #nutritionist #dietitian
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Lunch!!! Nutritionally dense!

Composition:
#Eggs
#Canadian Bacon
#GarlicQuinoaKale
#roastedredpepperhummus 
#freshshreddedcheddar 
#freshsalsa
#oliveoil 

Scramble all together and enjoy!!!
#dietitianeats #healthyeating #healthylifestyle #kombucha #mealideas #healthymeals #healthybreakfast #healthylunch #dietitianapproved #rdapproved #nutritionallybalanced #nutritionist #dietitian

Breakfast for champions! I love breakfast grain bowls. 🙂

Composition:
1serving of organic steel cut iats
1/2 cup organic vanilla greek yogurt
1/2 cup plus of fresh berries
Sprinkle of hemp hearts
Sprinkle of flax seed
Splash of organic cream
Drizzle of local honey
Sprinkle of granola

Enjoy!!!
#oatmealbowl #oatmeal #breakfastofchampions #breakfastideas #breakfast #freshfruit #protein #dietitianeats #pregnantnutritionist #healthyeating #healthylifestyle #dietitianapproved #rdapproved #ieatthis #youcantoo #hemphearts #flaxseed #yogurt #yogurtbowl
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Breakfast for champions! I love breakfast grain bowls. :)

Composition:
1serving of organic steel cut iats
1/2 cup organic vanilla greek yogurt
1/2 cup plus of fresh berries
Sprinkle of hemp hearts
Sprinkle of flax seed
Splash of organic cream
Drizzle of local honey
Sprinkle of granola 

Enjoy!!!
#oatmealbowl #oatmeal #breakfastofchampions #breakfastideas #breakfast #freshfruit #protein #dietitianeats #pregnantnutritionist #healthyeating #healthylifestyle #dietitianapproved #rdapproved #ieatthis #youcantoo #hemphearts #flaxseed #yogurt #yogurtbowl