Health and Nutrition Coaching | Wellness Homemade

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!

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!

Just a little #costco haul for a family of 4 who eats 90% at home and prioritizes whole foods as much as we can. We don’t need much but definitely needed to load up on some veggies.

#holistichealth #costcofinds #costcohaul

Found some new lunchbox items! Sometimes we need a change up and Costco has some great items. Hope these help making lunch easier.

One-Ingredient Foods Aren’t Always What They Seem

Think that applesauce is just apples? That peanut butter is just peanuts? Or that lunch meat is just, well… meat? Think again.

This is exactly why reading food labels matters. It’s the only way to truly know what you’re putting into your body. Applesauce might contain added sugar, corn syrup, or preservatives. Lunch meat often hides nitrates, carrageenan, or excessive sodium. And peanut butter? Some brands sneak in hydrogenated oils, added sugar, and unnecessary fillers.

We often assume we’re buying a simple, whole food—applesauce, peanut butter, lunch meat—but the only way to be sure is to read👏🏼your👏🏼labels.

Many of us believe we’re making a better choice, but when we take the time to check the ingredients, we take back control. This isn’t about restriction—it’s about empowerment. When you know what’s in your food, you get to decide what’s worth eating.

The bottom line? Packaged foods, even those that seem simple, can contain more than meets the eye. Always flip the package over, read both the ingredients list and nutrition facts, and look beyond the marketing on the front. Because informed eating means making choices that truly serve your health.

Want to learn more about food labels! I am doing a 36 day label reading challenge that starts March 3rd!!
👉🏼Comment “CHALLENGE” to join!

#informedeating

Is the info online making you feel crazy?!! Everyone has the magic “answer” but if you just follow the basics, that alone will do so much for you

✔️ Boost your mood and improve your nervous system (walking, stress management (which could also be walking IMO) sleep and choosing more minimally processed foods all do this.
✔️ Balance blood sugars better than they were- you can laser focus once you get the basics down. (Walking, choosing more real foods, stress management and sleep all do this)
✔️ Improve your gut? Walking, eating more minimally processed foods, sleeping well, working on stress management all do this lol.

Can you go deeper? YEA! But let’s start with the basics huh?

If you want to step into the basic of just choosing better options then n regard to foods and get some insights on other ways to improve your overall health- I’m running a 36 day challenge in March! The kicker? It’s only $36.00!!

This course helps you feel more confident and less stressed about what’s “right or wrong” only you can make the most informed choice for your family, health, budget and lifestyle! Stop basing your choices on fear and start feeling empowered!

Comment “CHALLENGE” and I’ll send you the link to join! 🫶🏼🫶🏼♥️♥️

Because I want to/Don’t want to is an answer. Comment below and tell me what you do that the others would cringe at!!

You don’t have to justify your choices to anyone. You get to decide. Becoming informed allows you to make choices that feel right for you, and that’s where true empowerment comes from. You shouldn’t feel guilty because you’re not what’s perceived as “perfect”

Living a less toxic life isn’t a competition or a race to some imaginary finish line. It’s a journey—one that should feel sustainable, not stressful.

Instead of fixating on what others are doing, focus on learning, discerning, and making informed decisions that align with your life.

I share our reality because we TOO are in a journey. Making changes as we see fit for OUR family and my hope is that what you learn here will help you decide what works and doesn’t work for yours. The cool thing is that YOU get to decide.

Lately, it feels like there’s this rush to be the “least toxic” person in the room. But at what cost?
✔️ Can you afford it? We prioritize swaps as our budget allows.
✔️ Does it stress you out? If it does, is it really “non-toxic” for you?
✔️ Do you feel guilty about the few things you haven’t swapped or when your kids enjoy a treat at a party?

Here’s the reality: that one birthday treat isn’t what leads to chronic illness. It’s the daily consumption of ultra-processed foods that adds up over time. So give yourself grace—you’re doing your best, and that’s what truly matters.

Another reality is that sometimes some of you are so focused on something that you forget you do certain toxic things daily or weekly- drink, leave nasty comments on social media pages, doom-SCROLL etc.. why don’t I say a thing?? Because it’s your informed choice! I assume you know the risk VS benefit.

If you want to become more confident and informed I am running a challenge in March! Comment “challenge” and I promise you will walk away feeling more confident than when you started! You won’t be stressed and fearful- just confident and empowered

Where to Start: The 3 Ingredients I recommend Starting with!
Reading food labels can feel overwhelming, but if you’re wondering where to start, these three ingredients are some of the biggest culprits hiding in everyday foods:

- Seed Oils (Inflammatory & Highly Processed)
- Found in: Chips, salad dressings, mayo, fried foods, and packaged snacks.
- Why? Canola, soybean, and sunflower oils are highly processed and high in omega-6 fatty acids, which can contribute to inflammation and gut issues.

- Artificial Sweeteners (Disrupt Gut & Metabolism)
- Found in: Diet sodas, sugar-free gum, flavored waters, and low-calorie snacks.
- Why? Aspartame, sucralose, and Ace-K can alter your gut microbiome, increase cravings, and affect blood sugar regulation.

- Artificial Dyes (Linked to Hyperactivity & Allergies)
- Found in: Candy, cereal, sodas, flavored yogurts, and even some vitamins & medications.
- Why? Red 40, Yellow 5, and Blue 1 have been linked to hyperactivity, allergic reactions, and gut inflammation.

🤔 So What Can You Do?
✅ Check ingredient labels—not just the front of the package!
✅ Look for better alternatives (swaps DO exist!)
✅ Join me for the 36-Day Label Reading Challenge to become more aware and informed.

Starting March 3, I’m teaching you how to confidently read labels, spot hidden ingredients, and make better choices—without the stress!

📩 Comment “CHALLENGE” below to join and start making more informed choices! Let’s do this together! 💪

What is Informed Eating?
Informed Eating is about understanding what’s in your food so you can make choices that align with your health goals, lifestyle, and values. It’s not about perfection, but about awareness and empowerment—knowing how ingredients affect your body and making intentional decisions.

With Informed Eating, you’ll:
✔️ Learn to read labels confidently.
✔️ Make educated food swaps without stress.
✔️ Improve your health without following extreme diets.

The more you know, the more control you have over what you eat! Let’s take this journey together. 🚀

#ReadYourLabels #LabelReadingChallenge #InformedEating #FoodSwaps #KnowWhatYouEat

Making the switch to a gluten-free lifestyle? 🧐 Here's why reading food labels is a game-changer:

1️⃣ Ingredients Matter: Gluten-free doesn't equal healthy automatically. Check those labels to avoid hidden sugars, processed additives, and fillers!

2️⃣ Personal Choice: Going gluten-free is a unique journey. For some, It's YOUR choice! For others, it's medically necessary. 🌟 Either way, the journey can feel overwhelming.

3️⃣ Feeling limited can feel very disempowering whether you're going gluten-free by choice or not. When you start, you rely on the front of a package to tell you that items are gluten-free. That's okay, but we must know the rest of the ingredients in order to make informed choices. GF does not equal "healthy" or good ingredients. Often, my clients are faced with the need to remove certain foods per their FMD or Doctor's orders, and this can be one of the most mentally challenging issues for them. When I can give them the tools to read their food labels and identify what they CAN have, they feel so much more empowered. Having a variety of options reduces stress and opens up a world of possibilities!

4️⃣ Stress-Free Choices: The beauty of gluten-free living lies in discovering what you CAN enjoy. Having alternatives makes grocery shopping and meal planning a breeze, easing the stress of navigating a gluten-free lifestyle or any lifestyle.

5️⃣ Progress, Not Perfection: Remember, it's not about being perfect; it's about making progress. Of course, I would love for you to eat REAL, whole foods all the time, but that doesn't always seem sustainable. Read your labels, and make the best choices possible. Every step toward a healthier, gluten-free life is a victory. Celebrate your wins, big or small!

Your gluten-free adventure is about nourishing your body with wholesome choices, finding empowerment, and enjoying a stress-free journey

Your heart does so much for you—it’s time to show it some love! February is Heart Health Awareness Month, and while we often hear about lowering cholesterol and exercising more (which are important!), what you eat plays a huge role in keeping your heart strong and healthy.

Here’s how you can nourish your heart with powerful nutrients:

🍇 Antioxidants – These protect your heart by fighting off free radicals (the bad guys that cause cell damage). Load up on colorful fruits and veggies like berries, spinach, and bell peppers to give your heart a shield of protection.

🍒 Anthocyanins – These are the pigments that give red, purple, and blue fruits their vibrant colors—and they’re heart heroes! Found in blueberries, cherries, and red cabbage, anthocyanins help reduce inflammation and improve blood vessel health.

🥥 Cinnamaldehyde – The compound that gives cinnamon its distinct flavor also helps reduce blood pressure and improve circulation. Sprinkle some on your oats or add to your coffee for a heart-healthy boost!

🐟 Omega-3 Fatty Acids – Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help lower triglycerides, reduce inflammation, and keep your heart rhythm steady.

🍫 Polyphenols – These plant compounds help relax blood vessels and improve blood flow. You’ll find them in foods like dark chocolate (yes, chocolate!), green tea, and olives.

Your heart loves balance—a mix of whole foods rich in antioxidants, healthy fats, and colorful plants will keep it pumping strong for years to come. Small changes can make a big impact! 💪

What’s your favorite heart-healthy food? Share below! 👇 #hearthealthawarenessmonth #HeartHealth #HeartHealthMonth #hearthealthyfood #hearthealthy #informedeating

Stop Letting Your Snacks Leave You Hungry!

If you’ve ever grabbed a snack only to feel hungry again 20 minutes later, you’re not alone. Most packaged snacks are loaded with simple carbs and sugars that spike your blood sugar and leave you crashing soon after. The key? Building snacks that actually fuel you and keep you satisfied for hours.

Here’s the magic formula: Protein + Fiber-Filled Carbs + Healthy Fats = Lasting Energy & No More Snack Crashes.

Most protein sources naturally come with healthy fats—like the ones in your eggs, chicken, tuna, and lunch meat. These fats slow digestion, keep you feeling fuller longer, and provide steady energy throughout the day.

Here are some easy, balanced snack ideas that check all the boxes:

🍳 Eggs + Berries – Protein and healthy fats from eggs keep you full, while berries add fiber and antioxidants.
🥣 Cottage Cheese or Yogurt + Fruit – Creamy protein with a dose of healthy fats and fiber-rich fruit to keep your energy steady.
🥙 Lunch Meat + Hummus + Veggies – A savory combo of protein, fiber, and fats that hits the spot.
🐟 Canned Tuna or Chicken + High-Fiber Crackers – Quick, satisfying, and packed with protein and fats to keep hunger at bay.
🌱 Edamame + Eggs or PB + Apple – Plant-based protein with fiber-packed carbs and healthy fats for lasting energy.

When you pair protein with fiber and healthy fats, you’re not just snacking—you’re fueling your body, balancing your blood sugar, and staying energized throughout the day.

Ditch the empty-calorie snacks and start building ones that actually satisfy! What’s your go-to hunger-busting snack? 👇

Looking for an easy way to start making more informed choices? Comment “challenge” and I’ll send you the link to my 36-Day Challenge kicking off this March!

⭐️ For now start here⭐️
Chips, dip, wings, and pizza—these are the MVPs of Super Bowl Sunday, and I’ve got you covered on how to enjoy them without the post-game slump!

The key? Learning how to read food labels so you can make smarter, more informed choices. My goal is to help you quickly spot what’s in your food, so you can confidently lean into healthier options without stress or second-guessing.

But here’s the thing—Informed Eating isn’t about cutting out everything you love. Restriction mindsets don’t last and leave you frustrated. It’s about making better choices when you can. And yes, there are better options out there!

Here are some Super Bowl tips to help you feel great on Monday:

🍋 Load up on veggies – Fill your plate with colorful veggies and, yes, enjoy the dip!

🍋 Stay hydrated – Start your morning with plenty of water and keep sipping throughout the day. If you need extra hydration after a few drinks, skip Liquid I.V. (its first two ingredients are sugar and dextrose—11g of sugar is nearly 3 tsp, plus the dextrose will spike your blood sugar!).

🍋 Upgrade some of your ingredients – You don’t have to swap everything, but making even a few simple upgrades can reduce inflammatory oils, excess sugars, and artificial ingredients. Plus, you’ll feel way better on Monday morning.

Easy Game Day Swaps:
➡️ Tostitos Dip → Siete Queso Dip
➡️ Ruffles → Boulder Canyon Chips
➡️ Liquid I.V. → Goodonya Hydrate
➡️ Hidden Valley Ranch → Yogurt + Flavor God Ranch or Primal Palate
➡️ Sargento Cheese → Rumiano Cheese

👉🏼 Share this with your Super Bowl crew so they can make swaps too!
👉🏼 Remember: Being informed gives you the power to choose foods that align with your health goals. When you’re in control, you’re more likely to make decisions that leave you feeling AMAZING.

Don’t wake up Monday feeling like you lost the game—make informed choices and feel your best! ❤️

Want to learn more about making smarter food choices? Comment “SWAP” to get my FREE swap list!

Don’t get me wrong- I keep my kids as close and safe from both as possible. But have you ever thought about the fact that our kids are more likely to end up with chronic disease than the other parental nightmare?

I’ve heard parents say, “Oh, they’re kids, they’re fine, let them eat what they want,” but the statistics don't lie! Feeding your kids well is just as important as holding their hands and keeping them safe from strangers!

Keeping your kids safe from foods that contribute to chronic disease is not a crime! It’s teaching your kids a LIFE SKILL. Eating is required! We must eat to stay alive, so why not teach our kids how to eat in a way that improves their quality of life and reduces these statistics?

When the weather gets cold (or let’s be honest—when life gets busy), one thing I always reach for (if I don’t have time to make it) is chicken broth. It’s more than just a cozy soup starter—it’s a staple for quick, nourishing meals.

But here’s the thing: not all broths are created equal. If you’ve ever turned a carton around, you’ve probably noticed the ingredients can get real complicated. Added sugar? Natural or artificial flavors? No, thank you.

What to look for instead:
✅ Minimal, clean ingredients like chicken, water, vegetables, and herbs
✅ No added sugar, artificial flavors, or natural flavors
✅ Organic, pasture-raised chicken if possible

Pro tip: When buying store-bought, brands like [bonafideprovisions] are my go-to because their ingredient lists are simple and free of junk. But if you’re feeling inspired, making your own is a game-changer—it’s budget-friendly, nutrient-dense, and honestly just makes you feel like you’re winning at life.

Beyond soups, you can use broth to:
🍲 Add flavor to grains like rice or quinoa
🥦 Sauté vegetables for extra nutrients
🍗 Keep meats juicy when slow-cooking or pressure-cooking
🍛 Create quick sauces that elevate any dish

So the next time you’re prepping dinner and feeling uninspired, grab a box of (clean!) chicken broth or pull out your homemade stash. With just a few fresh ingredients, you’re on your way to a quick, comforting, nutrient-packed meal.

✨ Tip for soup season: I’m all about balance—pair your broth-based meals with some protein, healthy fats, and fiber to keep you feeling full, warm, and satisfied all day long.

What’s your favorite way to use chicken broth? Let me know below!

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow me on Instagram

@wellness.homemade

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

NUTRITION
MAKEOVER

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

✓ Lose weight

✓ Reduce inflammation

✓ Balance blood sugars

✓ Balance hormones

✓ Increase energy

✓ Improve your nutrition knowledge for optimal health

✓ Improve your family's overall health

This mini course is your path to losing weight, reducing inflammation, managing your health conditions, and making your success last.

LEARN MORE

WELLNESS HOMEMADE
RESOURCES

Wellness Homemade Pantry Clean Out Guide.png

SHOP + LEARN WELLNESS

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.

LEARN MORE

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

Want awesome resources for free?

Screen Shot 2024-08-21 at 9.08.35 AM.png

Check out my brand new FREE bundle: get the ingredients glossary, shopping guide, and my top 10 swaps sent right to your inbox!

GET ACCESS NOW!

SUCCESS STORIES

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