What if the most powerful nutrition practice didn't involve what you eat, but HOW you eat? This week, try this: Pick ONE meal. Before you eat: - Pause for 3 breaths - Notice the colors, smells, textures - Eat slowly (put fork down between bites) - Check in: Am I actually hungry? How does this food make my body feel? Research shows mindful eating: → Improves digestion → Reduces stress around food → Helps you notice what truly nourishes you → Breaks the cycle of unconscious eating Your body has so much wisdom. When we slow down, we can actually hear it. What's one thing you notice when you eat mindfully? Share below - I'd love to hear! 💚

I want to share this piece of a member/client's story - from a conversation we had. Transformation is not just physical - it is so much more! And the most beautiful part is the gift we give ourselves - fully living life and feeling amazing in our own bodies. It changes how we show up in every part of our lives. 💚 @Helen Chelden is here in this community, so if you have questions for her, drop them here!

If you are someone who follows an AIP diet (autoimmune protocol), nightshades are one of the categories of food that are removed during elimination, and not everyone is able to reintroduce them successfully. What are nightshades? Nightshades are a family of plants that contain alkaloids—compounds that can trigger inflammation 🔥 in sensitive people, especially those with autoimmune conditions. Common nightshade foods: - Tomatoes (and tomato products) - Bell peppers & chili peppers - White potatoes (not sweet potatoes) - Eggplant - Goji berries - Ashwagandha (herb) Why skip them? For some people—especially those managing autoimmune conditions—nightshades can increase inflammation and trigger symptoms. This AIP marinara gives you all the delicious tomato-sauce flavor WITHOUT the nightshade inflammation. In this pic, I added homemade meatballs to the sauce and served it over zucchini noodles - and it was delicious! My friend was convinced it had tomatoes in it, even thought it has none. 😁 Want the recipe for my AIP Marinara?

I saw this on LinkedIn and it caused me to pause. We live in a world where we are connected all the time and it can take a toll on our wellness, especially our mental health. Not to mention, technology can become an escape that allows us to avoid the choices that actually serve us. Do you ever start scrolling or playing something on your phone, and then poof, a couple hours have passed? This is time that could have been spent walking, reading, meal prepping, spending time with someone, and so on. Whenever I hear someone say, "I don't have time to ______________" (exercise, meditate, go for a hike, etc.), I ask if it is a time issue or a priorities issue. How would YOU answer that question? Do you need help establishing new routines that help you break away from screens and tech?

Yes, I know it is summer, BUT we are still getting some chilly days here in Colorado (we just had a hail storm yesterday). So I am sharing my recipe for Beef Stew! 😁 Instant Pot Beef Stew - can also be done in a slow cooker with more time Ingredients: - 2 pounds beef chuck roast - 1 large onion sliced - 4 celery stalks cut in large chunks - 6 carrots cut into large chunks (I try to keep the carrots, celery, and beef cut into similar size pieces) - 1 cup tomato juice  - 2 teaspoons salt (but add to taste) - 1 teaspoon ground pepper - 1 teaspoon of dried thyme Steps - Prep the beef: Trim fat from 2 pounds beef chuck roast and cut into 1-2 inch chunks. - Prep the vegetables. - Add everything to Instant Pot: Place beef chunks first and then all the veggies on top, then spices, then tomato juice. Give it a gentle stir to combine. - Pressure cook: Secure the lid and set valve to sealing. Select the Stew/Meat setting (or Manual/Pressure Cook on high) for 35 minutes. - Natural release: When cooking is complete, let the pressure release naturally for 10 minutes, then carefully release any remaining pressure. Serve: You could serve it at this point, but I like to put it in an oven-safe dish on 320 degrees for 1 to 3 hours in the oven to really bring it together. Tips: If it needs to be thickened a little, you can use 1 Tbsp cornstarch mixed with 1/8 cup water (add after cooking). You can also add more tomato juice when you put it in the oven if you like it soupier. If you try this out, let me know!