Wellness coach and nutrition coach el dorado hills

FOOD + HEALTH + WELLNESS

By creating new sustainable habits and informed diet changes, I can help you feel like your best self. I can guide you through the process that will improve your digestion, help you gain more energy, and decrease cravings without restriction. No more eating “diet food” in the corner while everyone else enjoys a different meal. Join me by taking your first step toward a healthier lifestyle today!

There’s been a lot of misinformation about the RFK Jr. food dye announcement…

Let’s clear it up:

RFK Jr. called for a voluntary phase-out of artificial dyes like Red 3 and Red 40 —NOT a ban.

Voluntary =
- No ban
- No enforcement
- No formal agreement
- No deadline
- they’re just kindly asking food companies to phase out by a certain year.

If someone said “banned” — they didn’t actually read or watch the full announcement. #clickbait 🤭

What RFK actually said:
“We don’t have an agreement; we have an understanding.”
“One by one we’re going to get rid of every ingredient and additive in food that we can legally address.”

Translation:
They’re asking food companies to stop using dyes.
No one is being forced to do anything.

Why isn’t this a real ban?
Because a true ban would require hard scientific evidence proving dyes are harmful to health.
According to the FDA and other sources:
There isn’t enough legally backed evidence right now.
Red 3 was a typo- it’s already being phased out

Frustrating? Yes.
Surprising? Not really, a reformulation would cost millions so food companies will fight hard to keep them if they can.

Meanwhile, Big Food already responded.
PepsiCo’s CEO said:
“Our products are very safe… There’s nothing to worry about.”

Industry groups are warning that reformulating is “complex” and “costly.”
(Translation: They aren’t changing unless they’re forced.)

Here’s the reality:
- Voluntary phase-outs rarely work.
- Reformulating products costs companies millions.
- If this went to court today?
Food companies would likely win.

Bottom line:
✔️ This is an important conversation.
✖️ No, dyes like Red 40 aren’t banned.
✖️ No, sweeping change isn’t happening yet.

Stay informed.
Read the FDA statements.
Watch the speech.
Don’t let headlines do your thinking for you. ALWAYS do your research.

👉🏼We choose not to consume dyes based on our personal research.

Maybe one day these additives will be fully banned — but we still have a long way to go. The good news is the conversation is happening, and it’s pushing more awareness about how these ingredients impact our health.

Until then: read your labels like your health depends on it. Because it does.

✨ Mother’s Day Gift Guide is

Mother’s Day is around the corner so start planning or send this to someone who might need some idea 😉

Whether you’re shopping for a special mom (or subtly hinting for yourself), I pulled together my fave clean, cozy, wellness-inspired gifts — and a few sweet experiences that cost next to nothing.

Think:
✔️ Just Ingredients Protein (now NSF certified!)
✔️ Wildgrain Bread Box
✔️ A Meyer Lemon Tree
✔️ The comfiest suede clogs
✔️ Herbal tea garden kits
✔️ That viral WINSA tumbler
✔️ A blow dryer brush that saves so. much. time.
✔️ And more! I’ll be adding to the list over the next week to make sure I hit all the points

Want the full list with links and explanations?
Comment “GIFT” and I’ll send it straight to your inbox 💛

I’m glad we’re phasing out artificial dyes. Truly.
It’s a step in the right direction.
But I also can’t help but wonder…
what if we put this same energy into actually teaching people how to eat?

Because while banning Red 40 and all the other toxic dyes makes headlines, the real issue is this:
We’ve normalized ultra-processed, addictive, nutrient-void food—and we’re giving it a makeover instead of questioning why we’re eating it in the first place.

Dye-free junk is still junk.
It’s still loaded with industrial oils, gums, artificial flavors, sugar, and ZERO nourishment.

What would real health reform look like?
• Nutrition education in every school
• Resources for families to build balanced meals
• Whole-food access in every zip code AND at an affordable cost
• Funding programs that teach people how to eat—not just what to avoid

We don’t need cleaner labels slapped on fake food.
We need fewer fake foods, period.
I’ll celebrate progress when it’s paired with education.
Until then? I’m keeping the focus on what actually fuels us- let’s put our knowledge and power into creating more knowledge and understanding and break away from processed foods

Food for thought - how about we make eggs affordable again? 😃

As an informed eater and someone who tries to empower you to make better choices every day- yes, this is a big deal and extremely exciting- however, I feel like we are missing an opportunity here.

Is it just me having these thoughts?

#InformedEating #FoodThatNourishes #NutritionEducation #TeachTheWhy #ItStillJunk #StopClappingForCrumbs

When it comes to tortillas, many of the leading brands like Mission have ingredients that might surprise you—like dyes, hydrogenated oils, and sucralose. These additives are unnecessary and can be harmful to your health.

A tortilla should be a simple, wholesome food made with just a few basic ingredients. Unfortunately, many popular brands are loaded with unnecessary additives that your body doesn’t need. These extra ingredients can contribute to inflammation, disrupt your hormones, and negatively impact your overall health.

But don’t worry, it’s easy to make a swap! There are brands out there that prioritize clean, minimal ingredients, so you can enjoy your tacos without the toxic extras.

Want to know which tortillas I recommend? Comment “swap” below, and I’ll send you my full list of clean swaps for free!

And if you’re ready to dive deeper into healthier living, join my Instagram subscription for exclusive tips, recipes, and more. Let’s simplify your nutrition together, one label at a time. 🥑🍋

I’ve said it before and I’ll say it again—the “non-toxic” community has taken it way too far. It’s giving culty wellness energy and high-key resembles the extreme diet industry. Different obsession, same anxiety.

At this point, some of y’all are out here side-eyeing your couch like it personally betrayed you. One whiff of a candle and you’re ready to stage a full-blown detox protocol.

🎤👋🏼 Seriously, guys—I can’t.

The pressure I see and hear is unreal. And let’s be honest—“non-toxic” is almost impossible to achieve 100% of the time. It looks different for everyone, depending on your season of life, your access, and your priorities.

I do my best too. I’ve made a lot of swaps and continue to make better choices where I can—but I’m not living in fear. Because stressing about every single exposure? That’s not wellness either.

Being informed and making the best choice for the stage YOU are in right now? That’s where the real magic is.

Balance > burnout. Always.

Let’s talk about walking vs. running 🏃🏻‍♀️🚶🏻‍♀️ — and why one might support your goals better than the other depending on your season of life.

When I was diagnosed with gestational diabetes during my first pregnancy, walking became non-negotiable. I walked every day to keep my blood sugar stable—and because of that, I was able to avoid insulin completely. I kept walking through my second pregnancy and didn’t end up with GD at all.

After having my girls, walking was my only form of movement. No fancy gym, no intense workouts—just consistent steps. It ended up being the main reason I lost most of my post-pregnancy weight.

And I’ve kept walking for the last 18 years—because the benefits go beyond calories burned.
Walking has supported my mental health, hormone balance, and even helped ease my transition into perimenopause.

✨ Here’s the thing:
Walking puts your body in fat-burning mode and helps regulate cortisol.
Running uses quick fuel (carbs) and can be amazing for endurance and cardiovascular health.

But neither one is “better.” It all comes down to what your body needs right now.

If you’re in a high-stress season, healing from something, or just craving consistency—walking might be your secret weapon.

Swipe through this post to learn more and see which one supports your current season 💛

#walkingvsrunning #perimenopausefitness #gestationaldiabetes #lowimpactmovement #walkingbenefits #momswhowalk #wellnesshomemade #balancedmovement

Let’s talk inflammation — the sneaky root cause of so many issues like joint pain, bloating, fatigue, and brain fog.

The foods you eat can either fuel inflammation or help fight it.

Swipe through to see the difference between inflammatory and anti-inflammatory foods.
You don’t need to be perfect, but small swaps over time can make a big difference in how you feel.

Here’s the breakdown:

Top inflammatory culprits:
• Fried foods (often cooked in toxic oils)
• Excess sugar + candy
• Alcohol (sorry!)
• Ultra-processed foods (think fast food, boxed snacks, deli meats)

Anti-inflammatory powerhouses:
• Salmon, olive oil, and chia seeds (hello, healthy fats)
• Leafy greens, berries, beets, broccoli
• Turmeric, garlic, ginger, and herbs
• Bone broth + green tea for the win

Want to feel better, naturally? Start by adding more of the good stuff — and reducing what causes inflammation behind the scenes.

Your body will thank you.

What’s one anti-inflammatory food you already love? Drop it in the comments!

Can we talk about something? And comment your favorite emoji if you agree!

Being holistic doesn’t mean you need to stress over every little thing.
Yes, we read labels. Yes, we care about ingredients. Yes, we avoid things that don’t support our health.

But can we stop acting like one imperfect moment is going to ruin everything?

Fear-based wellness has become a thing—and it’s exhausting.
We were never meant to live in constant stress over food, products, or missing a workout.
That kind of pressure isn’t healthy.

You can be informed and flexible.
You can make empowered choices without spiraling into guilt.
You can be holistic without being stressed out 24/7.

Let’s normalize that.
Let’s create a version of wellness that feels good, not like a punishment.
Because peace is a part of health too.

So yea- I’m using a plastic cutting board- because I’m in an AirB&B and no I’m not stressed about it- it’s one time.

👉🏼Comment “EASTER” for the FULL free shop-able guide. I know we are super busy with sports, school activities, our teens job schedule etc.. I’ve tried to make it simple by creating a free guide to help you!

👉🏼When you download the document you can click the pictures to grab the items or use this in store when you are shopping!

- Easter is a little over a week away and I don’t know about you, but we are BUSY!

I try to fill Easter baskets with necessities and fun summer things like pool toys, games they can play outside and other things that keep my kids busy and active.

Easter Candy Upgrades + Non-Candy Basket Stuffers- Comment “EASTER” to get my free Easter basket building guide with shoppable links!

Let’s be real—candy is candy, and I’m not here to talk you out of it. As an informed eater, you get to decide what works for you. Maybe you want to enjoy a few sweets, or maybe you’re skipping them altogether this year. Either way, you deserve to know what you’re actually buying and how it might impact your body.

Being informed doesn’t mean being restrictive.
It means you know what’s in your food, how it makes you feel, and you’re empowered to make choices that align with your goals. That’s where the real power is—when you’re in the know, you’re in charge.

One ingredient that shows up in a lot of Easter candy? Artificial food dyes.
These are often made from petroleum-derived chemicals (yes, petroleum) and are used to make candy bright and shelf-stable. But they’ve also been linked to things like allergies, hyperactivity in kids, and other health concerns. Look out for names like Red 40, Yellow 5, Blue 1, and titanium dioxide.

These dyes aren’t there for taste or nutrition—they’re just cheap and eye-catching. Choosing dye-free treats is one small way to upgrade your Easter basket without skipping out on the fun.

Now, if you’re going the non-candy route this year, I’ve got ideas for that too.
We’ve never actually put candy in our baskets, but we still make it fun! We do a little trail from the girls’ rooms to their baskets—filled with jelly beans or pastel eggs—and we don’t eat them! It’s just part of the tradition. I’ve never said “you can’t have candy,” it just hasn’t been a thing in our house. Do what works for you and your family.

Here are a few of our favorite better-for-you treats and basket fillers:
• Popcorn (individual bags or homemade)
• Skout Organic Bars
• Joolies Dates
• Siete Churro Chips
• Paleo Valley or Chomps Sticks
• Simple Mills Graham Crackers
• Bear Fruit Minis
• Unsweetened Applesauce Pouches

Whether you’re upgrading candy or skipping it altogether, you can make this Easter feel special and nourishing. Comment “EASTER” to get my free Ebook to help you build an amazing basket.

Not All Processed Foods Are Created Equal 👀🍞🍭

Let’s clear something up:
👉 “Processed” doesn’t always mean unhealthy.

Truth is, almost everything we eat is processed in some way — even bagged spinach or frozen blueberries. But there are levels to this, and the key is knowing what kind of processing we’re talking about.

Here’s a quick breakdown:

✅ Minimally Processed
These foods are slightly altered (like washing, peeling, or freezing), but still close to their natural state.
Think: fresh fruits & veggies, whole grains, eggs, meat, even a clean, homemade bone broth. These are the BEST options

✅ ⚠️ Processed Foods
These start as real food but have added ingredients like salt, sugar, or oils to enhance flavor or shelf life.
Examples: cheese, hummus, plant milks (some plant based milks can be considered minimally processed depending on the ingredients) , canned beans, nut butters, and store-bought broth (when it has minimal ingredients). These are great, but read the ingredients and understand the nutrition facts for the most informed choices.

✅ Processed Culinary Ingredients
These are things we use in cooking that come from whole foods but have been ground, pressed, or refined. These are ingredients we have in our home and use often. Think: flour, oils, honey, salt, broth concentrate, or even white rice.

⚠️ ⛔️ Ultra-Processed Foods
This is where things go off the rails. These foods are heavily modified with additives, artificial flavors, colors, and preservatives. We want to consume these minimally or not at all.
Examples: chips, soda, candy, ice cream, sugary cereals. These are usually high calorie and low nutrient foods.

The takeaway?
It’s not about avoiding all processing — it’s about choosing the ones that support your health.
💛 Stick to real, recognizable ingredients
💛 Read the label (if you can’t pronounce it, maybe skip it or if it has a very long list put it back)
💛 And remember, food doesn’t have to be perfect — just consistently make better choices and be informed about what you are consuming.

Quick snacks that actually keep you full (and stop the afternoon crash)? Yes, please. 🙌
The key? Building them with the Core 4:
🥚 Protein
🥕 Veggies
🍎 Carbs (with fiber!)
🥑 Healthy fats

Most of us are grabbing a banana… or a handful of crackers… and wondering why we're starving again 20 minutes later 😅

This simple combo keeps your blood sugar steady, cravings low, and energy high

Swipe for a chart you’ll want to screenshot + save — it's packed with easy, mix-and-match snack ideas using real food you probably already have 🙌

👇 Tag a friend who’s always saying “I don’t know what to snack on!”
And tell me your go-to combo from the chart ⤵️

#core4method #bloodsugarbalance #snacksmart #momlifeeats #quickhealthysnacks #fuelup #wellnesshomemade

Not all crops are GMO—let’s clear that up!

Slapping a Non-GMO label on almonds or oats is kind of like putting a “gluten-free” sticker on a pack of raw chicken—it was never an issue to begin with!

Have you ever paid more for a product simply because it was labeled Non-GMO, only to find out that crop wasn’t even genetically modified in the first place?

Let’s break it down:
There are currently only 11 genetically modified (GMO) crops approved and commercially available in the U.S. according to the FDA. These include:
1. Alfalfa
2. Apples
3. Canola
4. Corn
5. Cotton
6. Eggplant (a specific variety in the U.S.)
7. Papaya
8. Pineapple (pink flesh variety)
9. Potatoes
10. Soybeans
11. Sugar beets
Most of these GMO crops are used heavily in processed foods or animal feed—but that doesn’t mean everything you see in the store is at risk of being genetically modified.

Here’s the truth:
👉🏼Almonds, oats, oranges, wheat, beans, cassava, and many more are not GMO crops.
👉🏼One common myth is that seedless fruits like bananas and watermelons are GMO—they’re not! That’s just a result of natural breeding and cultivation (https://www.canr.msu.edu/news/seedless-fruit-is-not-something-new).

Now let’s talk about the Non-GMO Project label:
While it can be a helpful tool, it’s often used to make products appear healthier or safer—even when there was never a GMO concern to begin with. In other words, it’s sometimes just smart marketing.

Quick facts:
👉🏼Organic products cannot be GMO. So if something is labeled organic, it doesn’t need the extra Non-GMO label.
👉🏼If you buy conventional animal products and are concerned about GMOs, look for labels that confirm the animals were not fed GMO feed.
👉🏼Some of your favorite clean brands, like Simple Mills and Siete, carry the Non-GMO label—but it’s unnecessary for most of their ingredients. Still love the brands, but the label can be misleading.

My goal is always to help you read between the lines on food packaging. When you understand what labels really mean, you can make more informed decisions without falling for unnecessary labels.

Bottom line: Don’t just buy based on a seal.

Additional resources (FDA)

Let’s Talk Caffeine: What You Should Know Before Your Next Cup

Whether it’s coffee, matcha, tea, or an energy drink—caffeine is something many of us rely on. But not all caffeine is created equal, and some of us are more sensitive to it than others.

First things first: how much is too much?

The recommended daily caffeine limit for healthy adults is 400 mg per day—about 3–4 cups of coffee.
For teens, the limit is 100 mg/day max.
And yet… between energy drinks, coffee runs, and caffeine hidden in pre-workouts, many people (especially teens) are over-consuming without realizing it.

Too much caffeine can lead to:
• Anxiety or jitteriness
• Insomnia or poor sleep quality
• Increased heart rate
• Blood sugar crashes
• Dependency and withdrawal symptoms (headaches, fatigue, irritability)

What if you’re caffeine-sensitive?

If you feel wired, anxious, or get headaches after caffeine, try:
•Matcha – slow-releasing caffeine thanks to L-theanine (calming + focused energy)
•Green or herbal teas – lower in caffeine but still comforting
•Half-caf or decaf coffee – especially later in the day
•Chicory root or roasted dandelion tea – naturally caffeine-free coffee alternatives

Coffee Lovers: Want to get more from your cup?

Don’t drink coffee first thing on an empty stomach.
Eating something before caffeine—like eggs, Greek yogurt, oats, or many balanced breakfast —can help stimulate digestion, regulate cortisol, and support blood sugar, allowing your body to actually absorb and use the caffeine better (instead of just getting a jittery spike).

The Bottom Line:

Caffeine is loved by many—but it’s not a substitute for energy from real food, sleep, hydration, and movement.
If your energy is always in the tank, it’s a good time to look at why—not just grab another can or cup.

What Do PLU Codes on Produce Really Mean? 🍏🔍

Ever noticed those little stickers on your fruits and veggies? They’re not just there to be annoying when you're trying to peel them off—they actually hold important info!

PLU codes (Price Look-Up codes) tell you how your produce was grown. Here’s the breakdown:

✅ 4-digit code (e.g., 4011 for bananas) → Conventionally grown (may have been treated with synthetic pesticides).

✅ 5-digit code starting with 9 (e.g., 94011) → Organic (grown without synthetic pesticides or fertilizers).

🚫 5-digit code starting with 8 (e.g., 84011) → GMO (Genetically Modified Organism) … but here’s the catch—this isn’t widely used anymore! Most GMO produce is sold under conventional codes.

💡 Tip: If you’re looking for organic, check for the “9”! If it’s just a four-digit code, it’s conventionally grown.

While PLU codes aren’t required by law and retailers may choose not to label GMOs, knowing this trick helps you make more informed choices when shopping!

💰 Grocery Tips for Buying Clean on a Budget:
🛒 Prioritize Organic for the Dirty Dozen – If cost is a concern, focus on buying organic for high-pesticide produce like strawberries, spinach, and peppers (EWG Dirty Dozen).

🥑 Go Conventional for the Clean 15 – Save money by buying non-organic for produce with lower pesticide residues, like avocados, onions, and pineapple (EWG Clean 15).

🌱 Shop In Season – Organic produce is often cheaper when it’s in season, so plan your meals around what’s freshest and most affordable.

🏷 Check for Store Discounts & Sales – Many stores offer discounts on organic produce close to its sell-by date—great for freezing or using right away!

🍋 Buy Frozen or Local – Frozen organic fruits and veggies can be just as nutritious and often cost less. Farmer’s markets may also have great deals on locally grown organic produce.

Are You Getting Enough Protein? It’s the buzz these days so- Let’s Talk About It!

Protein is one of The Core 4 macronutrients—along with fiber, healthy fats, and carbs—and it’s essential for energy, muscle retention, and balanced blood sugar. But let’s be real… getting enough can feel overwhelming!

For women, a great starting point is 0.8-1g of protein per pound of body weight, and if you’re over 40, it’s even more important for maintaining lean muscle and metabolism as you age.

The good news? You don’t have to eat a giant slab of meat to hit your protein goal! You can mix and match protein sources to make it easier.

👉🏼Example: Instead of trying to eat 6 oz of chicken in one meal, try this:
3 oz chicken (27g) + 🍚 ½ cup quinoa (4g) + 🌱 ½ cup edamame (9g) = 40g protein

Want to learn how to ditch processed foods and build balanced meals with The Core 4 macronutrients? Join my FREE workshop on April 1!

💬 Comment “FREE” below, and I’ll send you all the details! Let’s make eating real food simple and stress-free. 🔥💪 #ProteinForWomen #perimenopausehealth

Somewhere along the way, we made food way too complicated.

We’ve been told we need to cut out entire food groups, follow strict rules, and analyze every bite we eat.

👉 Food label reading has become extreme.
👉 The non-toxic movement feels overwhelming.
👉 Diet confusion has left people afraid of food.

And I want to apologize if I’ve ever made you feel like eating well had to be all or nothing.

But here’s the thing…

You might be obsessing over whether olive oil is fake or if your beef is grass-finished, but you’re still skipping meals and not eating enough protein.

Or maybe you’re buying all the “clean” packaged foods, but you still don’t have the energy, metabolism, or results you want.

Because you haven’t even mastered the basics yet.

It’s time to simplify how you fuel your body. That’s where The Core 4 comes in.

A simple, stress-free way to get back to basics:
✔️ Protein – Fuels muscle & metabolism
✔️ Fiber – Supports digestion & blood sugar
✔️ Healthy Fats – Keeps you full & satisfied
✔️ Quality Carbs – Gives lasting energy

Let’s stop overcomplicating food. Instead of extremes, let’s focus on:
✅ Real food
✅ Simple meals
✅ Ingredients that nourish

Food should fuel us, not stress us.

✨ Want to learn how to ditch processed foods and simplify how you eat? ✨

💬 Comment “FREE” to save your spot for my free workshop!

First- comment “AIR FRYER” for my full list of low tox air fryers.

Why You Need a Low-Toxic Air Fryer in Your Kitchen

Air fryers have become a kitchen staple, making it easy to whip up crispy, delicious meals with less oil. But here’s the thing—not all air fryers are created equal. Some models may be exposing you and your family to harmful toxins that could be affecting your health.

The Hidden Dangers in Many Air Fryers

Most air fryers use nonstick coatings made from Teflon (PTFE) or PFOA, which release toxic fumes when heated to high temperatures. These chemicals have been linked to hormone disruption, reproductive issues, and even an increased risk of certain cancers. Over time, the coating can break down, flaking into your food—yikes.

Another concern? Plastic interiors. When heated, plastics can release endocrine-disrupting chemicals like BPA and phthalates, which can mess with your hormones and long-term health.

What to Look for in a Safer Air Fryer

If you’re serious about reducing toxic exposure in your home, here’s what to look for when choosing an air fryer:

✅ Ceramic or Stainless Steel Interior – These materials are much safer than nonstick coatings that degrade over time.

✅ No Teflon or PFOA Coatings – Opt for models labeled PTFE- and PFOA-free to avoid toxic fumes.

✅ Glass or Metal Basket – Many air fryer baskets are coated with nonstick chemicals, so look for stainless steel or glass options instead.

Why It Matters

We already deal with enough environmental toxins from air pollution, personal care products, and processed foods. Your kitchen should be a place that supports your health, not adds to the toxic load. A low-toxic air fryer lets you enjoy the convenience of air frying without exposing your family to harmful chemicals.

Making the switch is an easy way to clean up your kitchen and make healthier meals with peace of mind. Do you already have a non-toxic air fryer you love? Drop your recommendations in the comments!

e is talking about protein these days—how much we need, the best sources, and how it helps with muscle growth, satiety, and blood sugar balance. And while protein is absolutely essential, there’s another key player in overall health that doesn’t get nearly enough love: fiber.

Fiber plays a massive role in digestion, gut health, blood sugar regulation, and even hormone balance. It keeps us fuller longer, helps prevent blood sugar spikes and crashes, and supports a thriving gut microbiome. Yet, most people don’t get nearly enough—current recommendations suggest women aim for at least 25g per day and men for 38g per day, but the average intake is far below that.

So how can you get more fiber into your day without overhauling your entire diet? By adding fiber-rich foods to every meal!

Easy Ways to Get More Fiber Throughout the Day

Breakfast:
• Add chia or flaxseeds to your smoothie, yogurt, or oatmeal (1 tbsp of chia = 5g fiber!).
• Swap refined grains for sprouted or whole grain options (like sprouted oats or a high-fiber gluten-free toast).
• Toss a handful of berries on your breakfast—raspberries pack 8g of fiber per cup!

Lunch:
• Load up your salad with fiber-rich veggies like cucumbers, bell peppers, and shredded cabbage.
• Swap white rice for quinoa, lentils, or cauliflower rice to boost fiber and nutrients.
• Add beans or chickpeas to soups, wraps, or bowls for an easy fiber (and protein) boost.

Dinner:
• Use veggies as a base—think roasted Brussels sprouts, zucchini noodles, or mashed cauliflower instead of white potatoes.
• Opt for legume-based pasta (like chickpea or lentil pasta) instead of traditional pasta for extra fiber and protein.
• Add a side of fiber-rich slaw or sautéed greens to your meal—just a cup of cooked spinach adds 4g of fiber!

A Quick Reminder About Fiber & Gut Health

If you’re increasing your fiber intake, go slow and drink plenty of water. Fiber needs fluid to move through your system, so jumping from 10g to 35g overnight might leave you feeling bloated or uncomfortable. Increase gradually to let your gut adjust!

What’s your favorite way to add more fiber to your meals? Let’s hear it!

Move over protein- Fiber is in the house!

I’m sure you keep hearing that you need more, and that’s because there is a fiber epidemic.

Americans eat more processed foods than ever, which are devoid of many of the nutrients our body needs. The foods many are most accustomed to eating are depleting our human bodies of the essentials. Fiber is needed for overall health, yet many don’t get enough!

Fiber can help reduce inflammation, lower blood pressure, balance, blood sugar, and more!

According to many sources, the average American gets 10-15 grams of fiber daily. That’s about 1/2 of the recommended intake.

🍋The recommended daily intake is-

Women- 25g a day
Men- 38g a day

How can you get more fiber?

🍋Add more fruits and Veggies
🍋READ your labels! Look for foods with more fiber
🍋Eat whole grains
🍋If you need a snack between meals, go for fiber-filled foods

🍋Note- don’t overdo it when adding fiber; this can cause gas, bloating, and stomach upset. Instead, start slow. Add a serving of produce or a little bit of chia or flax, not an entire serving, and slowly increase your consumption

Comment “PLATE” to get my free video on how to get started with plating your food!

#informedeating #informedeatingacadamy #eatwellbewell #hearthealth #hearthealthyrecipes #hearthealthy #hearthealthydiet #readyourlabels #nlscertified #nlcertifiednutritionandwellnesscoach

🚫 10 Ingredients to Watch for on Food Labels 🚫

Ever feel bloated, sluggish, or just off after eating processed foods? It could be the hidden ingredients! Here are 10 things to watch for when reading labels:

1️⃣ Industrial Seed Oils – Soybean, canola, corn, cottonseed, etc. Overconsumption can disrupt gut health, leading to chronic inflammation.

2️⃣ Artificial Sweeteners – Aspartame, sucralose, saccharin. They mess with gut bacteria and can increase sugar cravings.

3️⃣ Artificial Dyes – Red 40, Yellow 5, Blue 1… Linked to hyperactivity, allergies, and potential carcinogens.

4️⃣ High Fructose Corn Syrup – Spikes blood sugar, increases fatty liver risk, and keeps you craving more.

5️⃣ Enriched/Bleached Flour – Stripped of nutrients and fiber, leading to blood sugar spikes and inflammation.

6️⃣ Artificial Preservatives – BHA, BHT, sodium benzoate… linked to hormone disruption and lowered immune function.

7️⃣ Gums (Carrageenan) – Found in nut milks & ice cream. Can cause bloating & gut irritation.

8️⃣ Nitrates/Nitrites – In processed meats, linked to cancer risk.

9️⃣ Artificial Flavors – A mix of chemicals that can lead to headaches & brain fog.

🔟 Propylene Glycol – Used in salad dressings & icing (also in antifreeze… yikes).

How to shop smarter?
✅ Check labels (shorter = better!)
✅ Choose whole, real foods
✅ Avoid ultra-processed junk

What’s one ingredient you always look out for? Drop it in the comments! ⬇️

Comment “SWAP” and I’ll send you this list and the detailed why’s behind them!

20 High-Protein Finds at Costco – Support Hormones & Stay Fueled!

If you’re looking to feel your best, balance hormones, and stay energized, protein is key. It helps stabilize blood sugar, maintain muscle, curb cravings, and keep you full longer—things we all need, no matter what season of life we’re in. And the best part? Costco makes it easy to stock up on high-quality, protein-rich foods without overspending.

Here are 20 protein-packed finds to add to your cart:

🥩 Animal-Based Protein

1️⃣ Organic Ground Beef (85/15 or 93/7) – Great for meal prep, tacos, and burgers.
2️⃣ Wild-Caught Salmon – A clean protein source with healthy omega-3s.
3️⃣ Organic Chicken Breasts or Thighs – Great for meal prep and bulk cooking.
4️⃣ Kirkland Grass-Fed Beef Patties – Easy, pre-portioned protein for quick meals.
5️⃣ Eggs (Organic or Pasture-Raised) – A breakfast staple with quality protein.
6️⃣ Wild-Caught Shrimp – Quick to cook and packed with lean protein.
7️⃣ Smoked Salmon – Great for adding protein to breakfast or snacks.
8️⃣ Greek Yogurt (Kirkland or Two Good) – High-protein and probiotic-rich.

🥜 Plant-Based & Dairy Protein

9️⃣ Organic Tofu (House Foods) – A clean plant-based protein option.
🔟 Edamame (Frozen) – A high-protein snack or meal addition.
1️⃣1️⃣ Kirkland Almond Butter – A great source of healthy fats and protein.
1️⃣2️⃣ Hemp Hearts – Perfect for smoothies, yogurt, or salads.
1️⃣3️⃣ Pumpkin Seeds (Pepitas) – A crunchy, protein-rich snack.
1️⃣4️⃣ Quinoa (Organic, Bulk Bag) – A plant-based protein with all essential amino acids.
1️⃣5️⃣ Organic Canned Black Beans – Budget-friendly and high in protein & fiber.
1️⃣6️⃣ Organic Peanut Butter – A great plant-based protein with healthy fats.

Why Protein Matters

Getting enough protein daily helps:
✔️ Support Hormone Balance – Especially important for energy & mood.
✔️ Maintain Muscle & Strength – Key for metabolism & longevity.
✔️ Keep Blood Sugar Steady – Reduces crashes and cravings.
✔️ Boost Satiety & Curb Snacking – Helps you feel full longer.

Stocking up on high-quality protein makes healthy eating easier—and Costco is one of the best places to do it!

#costco #costcodoesitagain

Harvest dates matter! If an olive oil bottle doesn’t list a harvest date, there’s a higher chance the oil has gone rancid.

Also, plastic isn’t ideal for storing olive oil because it’s too porous and can impact freshness. I recently did a taste test comparing olive oil from plastic versus glass, and wow—the difference was noticeable!

On another note, Costco’s peanut butter is made from Valencia peanuts, making it a better choice. It also contains no added sugars or oils, which is a win.

As always, it’s not about being perfect—it’s about making more informed, aligned choices when you can. My goal is to empower you, not overwhelm you!

It’s like the Airplane emergency plan. Mask yourself before you mask them. You have to care for you so you can care for them.

Take one step today.

1. Drink more water
2. Add some veggies to your day
3. Go for a walk
4. Get to bed early by putting your phone down
5. Have fun, laugh, play with your kids and enjoy what’s in front of you.

#motivational #healthtips #wellnessjourney #wednesdaymotivation

Food isn’t just about filling our plates—it’s about fueling our bodies in the best way possible. The way we pair certain foods can dramatically impact how well we absorb nutrients, balance blood sugar, reduce inflammation, and even support gut health.

There’s a reason why we put salad dressing on a salad! Not just for flavor, but also for nutrient absorption 😉

Many vitamins, minerals, and antioxidants need a little extra help to be fully absorbed. For example, some nutrients are fat-soluble, meaning they need healthy fats to be properly utilized by the body, while others work best when paired with complementary compounds. Making simple adjustments to your meals can mean the difference between eating well and actually absorbing those nutrients for optimal health.

Here’s how to get the most out of your food:

🥕 Carrots + Hummus/Avocado → Boosts eye & immune health by increasing vitamin A absorption.
🍅 Tomatoes + Olive Oil → Enhances lycopene’s antioxidant power for heart health & reduced inflammation.
🥣 Yogurt + Berries → Supports gut health by combining probiotics & prebiotics.
🍋 Lemon + Green Tea → Increases antioxidant absorption & smooths bitterness.
🥬 Spinach + Citrus → Helps the body absorb non-heme iron from plant sources.
🐟 Salmon + Avocado → Optimizes omega-3 absorption for brain & heart health.

Pro Tips for Maximizing Nutrients:
🧄 Garlic → Chop & let sit before cooking to activate allicin (immune-boosting compound).
🥦 Broccoli → Lightly steam instead of boiling to preserve cancer-fighting sulforaphane.
🍄 Mushrooms → Expose to sunlight before cooking to increase vitamin D.
🍚 Rice → Cook, cool, and reheat to create resistant starch for better blood sugar balance.
🧅 Onions → Chop & let sit before cooking to enhance anti-inflammatory compounds.
🥔 Potatoes → Boil or bake with skin on to retain fiber & nutrients.

The takeaway? When you make intentional choices about what goes on your plate, you’re giving your body the tools it needs to function at its best. Small tweaks = big benefits.

Which of these food pairings will you try first? Let me know in the comments! ⬇️

It's National Nutrition Month so we will be talking a lot about nutrition this month!

Are You Storing Your Produce Correctly? The Science Behind Freshness! 🍎🥑🍅

Storing fruits & veggies the right way isn’t just about convenience—it’s about preserving their texture, nutrients, and flavor for as long as possible! Let’s break down the science behind proper storage. 🧑‍🔬✨

🥶 Refrigerate These:
✔ Berries 🍓 – These are high in moisture and prone to mold. The fridge slows down mold growth, but keep them dry!
✔ Cruciferous veggies 🥦 – Broccoli, cauliflower, & Brussels sprouts last longer when chilled because cold temps slow respiration and nutrient loss.
✔ Bell peppers 🌶 – Their crispness depends on cell structure, which degrades faster at room temperature.
✔ Apples 🍏 – While they can be kept on the counter for a short time, refrigeration slows down ethylene gas production, which causes over-ripening.

🚫 DO NOT Refrigerate These:
❌ Tomatoes 🍅 – Ever noticed how refrigerated tomatoes lose their juicy, rich flavor? Cold temps disrupt the enzymes responsible for their taste and make their texture mealy. Keep them on the counter until ripe, then use them within a few days.
❌ Avocados 🥑 – They need room temperature to activate ripening enzymes like ethylene. However, once ripe, refrigeration slows down further ripening, giving you a few extra days to enjoy them!
❌ Garlic & Onions 🧄🧅 – The fridge introduces moisture, making them sprout and spoil faster. Store in a cool, dry place with airflow.
❌ Potatoes 🥔 – Cold temps convert their starch into sugar, causing an unwanted sweet flavor and gritty texture. Store them in a dark, dry area.
❌ Bananas 🍌 – Their enzymes break down in the cold, turning the peel brown rapidly! Let them ripen at room temp first.

🔬 Understanding how temperature affects enzymes, respiration rates, and ethylene gas production can help you make your produce last longer!

📌 Save this for later! What surprised you the most? Drop a 🥑 or 🍅 below! ⬇️

#FoodScience #ProduceStorage #EatSmart #InformedEating #KitchenHacks #SustainableLiving

We focus on whole foods that provide:
✔️ Protein
✔️ Fiber-filled carbohydrates
✔️ Healthy fats

We started this journey 17 years ago, and the impact has been life-changing. It’s helped us improve gut health, balance blood sugar, and even ease my anxiety. 15 years ago, it played a huge role in improving our fertility, and today, our joint pain is almost nonexistent—something we definitely couldn’t say in our 20s.

Seeing these transformations firsthand is what keeps us committed to this lifestyle!

We focus on whole foods that provide:
✔️ Protein
✔️ Fiber-filled carbohydrates
✔️ Healthy fats

We started this journey 17 years ago, and the impact has been life-changing. It’s helped us improve gut health, balance blood sugar, and even ease my anxiety. 15 years ago, it played a huge role in improving our fertility, and today, our joint pain is almost nonexistent—something we definitely couldn’t say in our 20s.

Seeing these transformations firsthand is what keeps us committed to this lifestyle!

#groceryhaul #wholefoods

New @costco finds to share today—many of them packed with fiber! Since March is Nutrition Month, expect even more fiber-filled options coming your way.

When choosing snacks, aim for a balance of:
✔️ #protein
✔️ #fiber
✔️ Healthy fats

This combo helps keep you and your #kids fuller for longer!

Also, try to prioritize less processed options. With chronic disease on the rise, reducing processed food intake and focusing on nourishing snacks is more important than ever.

These picks are great grab-and-go fiber-packed options, but remember—whole fruits and veggies are always the best choice!

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HI! I'M TASHA.

I’m a Board Certified Holistic Health Practitioner and Nutrition Counselor + NBCHWC. I am also the owner of Wellness Homemade and creator of Informed Eating. My journey started17 years ago when I was diagnosed with gestational diabetes and was determined to overcome my diagnosis naturally through nutrition and exercise. It worked, and spawned my love of eating healthy foods, and helping others to do the same with Wellness Homemade. As a Nutrition Counselor, my goal is to reach you where you are to make realistic changes to improve your health. I’ve helped my clients feel stronger and healthier than ever, and they stay that way through a sustainable plan. Are you ready to make a positive lifestyle change? See what Wellness Homemade has to offer you.

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Individual results will vary, and no specific outcome is guaranteed.

Tasha was amazing to work with! She really took into account what the hopes were for my family, provided attainable goals and offered support all along the way. With simple changes, that were suggested by Tasha, my family is making healthier choices, listening to their bodies and taking an active role in the kitchen. I was worried that my children wouldn’t be on board, but with Tasha’s plan, we made some small, but impactful changes and I immediately saw my family change into being mindful eaters. Tasha made herself available to me and was always checking in with how she could support me. If I needed more recipes or food choices to help with stress, she was always there with recipes, food lists and support. I would recommend Tasha to anyone who wants their family to live a healthier lifestyle! I am so happy that I got the opportunity to work with Tasha!

Kilene

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HI! I'M TASHA.

DITCH THE DIETS. THROW OUT THE SCALE. START LIVING WITHOUT THE FOOD GUILT.

Want awesome resources for free?

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Learn about real food and real ingredients to make informed choices for better health...
a better you!

NUTRITION
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Ditch the “Diet Starts Monday” mindset
and get healthy for life.

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