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elevated.nutrition

Our perception of the world we live in is our real

Our perception of the world we live in is our reality. Everyday you wake up and get the choice of how and where you want to live as well as the people you want to surround yourself with. These elements shape your life.

This week the challenge is being 1% better. Take a look around you. Are your clothes tidy or wrinkled? Do you have dishes in the sink and moldy food in the fridge? Or are your spaces clean, fresh, and appealing to the eye.

How you do one thing in your life is a reflection of how you do everything. If you are going to do it, DO IT! And do it in a way that you are #proud of the time, effort and energy you invest into in.

In the end, we only get this one life and the decisions we make on a daily basis ARE OUR REALITY. How are you bettering your reality today? What is a tiny win you are proud of from yesterday? Want more thoughts, facts and inspiration?

Click the link in bio to sign up for my community newsletter where the focus is Elevating our health, self and the world around us!

As summer heats up, take note of how your hydratin

As summer heats up, take note of how your hydrating. Staying hydrated goes beyond supporting healthy digestion. In fact, it can boost your mental and physical performance and keep your skin looking young!

Swipe to see more great facts and why you should reach for your reusable water bottle more often.

Thank you to nutrition intern @stotz_sarah for her help with this post!

Weekly Challenge: 1% better. Last week we talked a

Weekly Challenge: 1% better. Last week we talked about setting aside time (1 hour) to set yourself up well for the week be it for personal care or your career.

This week, the focus is on being 1% better and taking action right away. Strive to present yourself at your best and feel the difference.

So much of optimal health starts from a calm and focused headspace. So this week, get your ass up early, dress for success and get outside of your comfort zone.

You likely know what you need to focus on right now to be 1% better. Be it meal prep, exercising in the morning, setting aside time to find some head space or calling up those friends you have been meaning do.

Stop writing to-do lists and #justdoit ! Take action and start. Do your best and progress regardless of how messy it may look in the beginning.

Remember to #bekind to yourself on this journey! Celebrate those small wins like waking up right away, shutting the phone off early at night or having a mindful moment during the day.

So much of our internal chatter is the stacking of dominos. Practice positivity and you will notice a lot more good things stacked in your favor. You will train your mind to seek out that good.

Focus on the negative - I messed up here, didn’t do xyz, my legs are abc - it gets you no where. Complaining and unnecessary criticism creates a closed mindset.

So, this week focus on doing the small things that YOU KNOW will benefit you and celebrate those wins! Have a positive mantra or enjoy an at home (or in van) “spa day” and the end of the week. Self love will take you a long way but those little compounding actions are what will seal the deal!

How do you plan to be 1% better this week? Would love to hear about it :)

One of the first things I tackle with people is ma

One of the first things I tackle with people is making sure their headspace is in a good place.

Cultivating a practice of mindfulness permeates into your life in so many ways.

From helping you to slow down your eating and being able to listen to your body when it signals it’s full.

To beginning to identify stressful triggers before they snowball into a situation.

Knowing when you need to support yourself emotionally. To be with your community or take time for yourself. Sometimes we mask that emotional with using food to quell those emotions rather than addressing them.

Much of nutrition and wellness strategies are interconnected and for good reason. But the cool thing is you can learn to use these strategies as tools to support yourself, feel your best and thrive!

Plus, it’s just fun to wake up and feel good! If you are working on being a happier and healthier person - HELL YEAH! Give yourself a pat on the back and keep charging after it. If you have any questions or need some guidance along the way, feel free to reach out :) always happy to help. ✨

Six of the top 10 causes of death in America are P

Six of the top 10 causes of death in America are PREVENTABLE.

Traveling abroad opened up my eyes to the cut throat pace of life we live in here in the states. We are so busy that we “don’t have time” to cook, exercise, meditate or even sleep a full 7-8 hours a night.

In reality, we have all the time we need. It is not so much that we #donthavetime rather, it is that we do not value these healthy habits enough to #prioritize that time over say... binge watching TV for multiple hours.

When it comes to adding a new habit to your routine, ask yourself... what am I doing everyday that I could be better off doing without?

Here are some common time eaters that you could drop to improve your life and invest in your self care with the compounding interest of longevity and quality of life:
- limit your phone time to set hours
- go without TV for a week
- set and stick to limits on social media
- stop gaming or limit it to a certain day of the week
- if you like to chat on the phone a lot, go for a walk while doing so
- turn the TV off an hour before bed
- schedule time to meal prep on the weekend to save time during the week

Many of these practices will free up time to implement restorative self care practices. In addition to that, they will help to balance your hormones through supporting restful sleep and keeping your waistline in check.

With any new routine or habit you might find that it feels a little awkward or cumbersome to remind yourself to stick with it. Having an accountability partner or group who you KNOW will keep you on track is important!

Check out my individual coaching or DM me about my group coaching starting up to find positive, progressive and supportive accountability to keep you going strong 🙌🏼

#individualcoaching #healthcoach #elitecoaching #healthstrategist #sportsnutrition #athlete #driven #selfcare #healthcare #wellness #nutrition #routines #weightloss #weightmanagement #bodycomposition

Kim-what?? Boost the #probiotics in your diet #nat

Kim-what?? Boost the #probiotics in your diet #naturally with fun, spicy and flavorful fermented cabbage called kimchi!

A staple in Korean cuisine, kimchi is commonly served as a side dish with meals. It is made from Napa cabbage, Korean radish, and a variety of seasonings such as gochugaru, spring onions, garlic, ginger, etc.

Incorporating kimchi into dishes can boost the good bacteria in your gut with added flavor and fiber!

I love to have it as a side to eggs with avocado toast or I’ll pick up the @clevelandkitchen beet kimchi (not spicy) to increase workout performance and recovery!

Have you tried kimchi before? How do you like to enjoy it??

You can get your hands on premise kimchi across the states in local grocers, big box grocers or farmers markets! Or check out @edibleneflorida for their awesome kimchi recipe and make your own!

Thank you to nutrition intern @stotz_sarah for her help with this awesome and educational post!

#kimchi #guthealth #nutrition #cleaneating #goodbacteria #gutbrainconnection #gutbrainaxis #mentalhealth #mentalpower #brainhealth #brainpower #dietitian #florida #california #melbournefl #jacksonville

I LOVE GOOD FOOD!! Idk about you but I’m a suck

I LOVE GOOD FOOD!!

Idk about you but I’m a sucker for flavor, texture and beautiful colors when it comes to food.

As a woman, I love the idea of “eat pretty to feel pretty” and strive to add color and flavor to as much of my diet as possible.

Farmers markets get me so excited for all the variety and creativity the options bring to my kitchen. From well known favorites like sautéed Brussels and bruschetta with fresh tomatoes to more seasonal or local produce I have not had the chance to try like Jerusalem artichokes and wild greens.

To me, cooking is creative, it’s relaxing and meditative. It’s a beautiful challenge of craft that sometimes makes me feel like a mad scientist blending up new flavors.

I have loved playing around with the @freshjax organic spices and blends because I know their products are of the highest quality. No chemicals, harsh processing or added preservatives to their spices. Just wholesome ingredients from their family run business to your kitchen! Check out the link in my bio for 15% off your order!

This week I’m making sautéed Brussels with hamlet bacon salt (vegan) for an awesome flavor boost without the carcinogenic potential of bacon. All the flavor without the side effects for this recipe!

Stay tuned as I plan to cook the Brussels recipe up live on Instagram this week! 😋

📸 credit @adventureandvow (they are amazing photographers and make you feel so comfortable in the shoot!! Highly recommend 💕)

#sponsored #brussels #cooking #recipes #dietitian #chef #cleaneating #sixpacknutrition #sportsnutrition #healthyeating

Did you know that homemade hummus is 3000 x more f

Did you know that homemade hummus is 3000 x more flavorful than store bought?? That’s a fact (at least in my mouth it is!).

Try my Spinach Artichoke Hummus with a Kick!
- 3 handfuls of fresh spinach
- 4 cups cooked chickpeas
- 1-2 cups tahini (to taste)
- 5 cloves of roasted garlic
- splash of EVOO (optional)
- 3 lemons juiced
- 1/2 cup marinated artichokes, drained
- sea salt to taste
- cayenne to taste
- water to thin
- olive oil to finish

Blend up in a blender or food processor. Use water to thin it out to your desired consistency. If you have a smaller blender, do it in two batches.

This will make you enjoy hummus to fill up 3 regular sized hummus containers (that’s $18 at the grocery store!)

I love using dry chickpeas. To make it with dried chickpeas, be sure to soak your chickpeas over night. In the morning discard the water, rinse them well and fill the pot back up with water. Bring the chickpeas to a boil then reduce to a low simmer and let them cook for ~45 mins or until tender. Discard the water and start cooking!

The reason I like to soak, drain, rinse and cook is because it reduces the gas forming oligosaccharides content. You can also better support your digestion with beans by adding a thumb sized piece of kombu seaweed (can be found at an Asian market or online in sheets) while you are cooking the beans.

Would love to see and hear how this recipe turns out for you! Tag @elevated.nutrition with your beautiful creation! 😍

#recipes #recipe #healthy #cleaneating #nutrition #florida #arizona #remotecoach #health #nutritionist #dietitian #vegan #plantbased #vegetarian #mediterranean #mealprep

@eleanorvirginia What a day! It’s exhilarating a

@eleanorvirginia What a day! It’s exhilarating and exhausting to be seeing these dreams come true!!

Today I had the honor of shooting the video content for the online nutrition course on mental health that I created for @mysteadyminds .

It’s been a really captivating rabbit hole to go down learning how what we eat, our gut health and it’s impact on mental performance. Everyday I am diving deeper into this subject and I am really pumped about it!

The research I’ve conducted during my travels has certainly been extremely valuable to me and it has been amazing to see it change the lives of my clients and community as well.

Also, thank you to @pclaut for his help with some of the modules and being an awesome sound board to bounce ideas off of. Super appreciative of you!

It has been referred to as liquid gold for a reaso

It has been referred to as liquid gold for a reason! Swipe through to find out WHY olive oil is so amazing and should the THE staple oil in your kitchen.

Incorporate this on a daily basis to boost your brain power and protect your noodle from cognitive decline.

Besides drizzling it on salad or dipping fresh bread into it, try olive oil drizzled over blood oranges with a touch of local honey for a healthy sweet treat!

Thank you to nutrition inter @stotz_sarah for her help with this awesome post! 🏄🏼‍♀️

Hello! And welcome to little snapshot of my life:

Hello! And welcome to little snapshot of my life:

I travel full time and provide remote health coaching to athletes looking to level up as well as help individuals treat anxiety naturally through nutrition and mindfulness techniques.

Currently I am traveling around Sedona, AZ feeling all the good energy there is here while creating an online nutrition course for @mysteadyminds .

There’s a lot to learn about how what you put into your body affects your mental health and I can’t get enough of it these days. I nerd out!

I love to challenge myself mountain biking, running, hiking, surfing and just getting wayyyyy out there from time to time. It’s fun to put a lot of what I have learned from my research into practice in the field.

One of my goals this year is to become a gourmet chef in a small space and infuse those simple recipes into my powerhouse meal plans!

If you are out on the west coast or in AZ, give me shout! Would love to hear about some of your favorite spots to explore and eat 😋

Big thank you to the amazing photography by @adventureandvow !! Highly recommend!

Nutrition tips for Spring Eating!. Spring! An elus

Nutrition tips for Spring Eating!. Spring! An elusive time between summer and summer for Floridians... but for the rest of the world, it’s a beautiful time full of flowers, growth and pollen!

During spring, our body is naturally going through a few changes as are the fresh fruits and veggies you will see in season at the farmers market.

Now is a great time to focus on leafy greens, detoxifying herbs like parsley and cilantro, as well as increasing your water intake and choosing fresh produce that can help boost your H2O intake as well.

Support healthy skin and reduce sun damage by eating close to the source and choosing vitamin C rich foods. Some of those include:
- leafy greens! (Aim for a salad a day)
- peppers (hot and mellow like bell peppers and cayenne)
- water with lemon in the morning (double whammy of C & H2O)

Just to name a few! I hope you get out and enjoy some of the tasty treats the #farmersofamerica are bringing to your local market this weekend ☀️

We’ve alllll been there. Looking at someone else

We’ve alllll been there. Looking at someone else’s middle or end result and comparing our own beginning. I should have... if I only... once I have xyz then I will...
Step back and take notice that these thoughts are only getting in your own way.

The biggest failure we all face is the failure to take action towards our dreams, our goals, our aspirations.

It is exceptionally comfortable to sit on our two hands and watch from the safety of the sidelines.

And sometimes, that’s okay. It’s just fine and dandy most days to be honest.

But if you really want it...
it’s going to gnaw at your mind,
it’s going to seep into your slumber,
it’s going to call out to you in the mix of the world.

If you really want to take action and achieve your goals, you’ll find that fire.

So here is to me hoping that you find yourself
a bit pissed off,
seeking a challenge,
no longer accepting stagnation,
ready to feel that fire to begin your journey.

Without discomfort, we are comfortable. Without discomfort, we lack the motivation to take action.

That my friend, is the signal of a grand adventure unfolding before you. 🦋

Embrace the challenge.
Start today what you should have started yesterday.

Now accepting group coaching inquiries.
DM more for more info 🤙🏼

While pumpkins are typically harvested and in seas

While pumpkins are typically harvested and in season in late fall, you can enjoy them year round in canned form!

Try baking them into breakfast muffins, adding to smoothies or make energy bites with them!

This versatile squash is a great way to boost the fiber (great for your waistline and gut health) and antioxidant content of your diet!

If you have a favorite pumpkin recipe, please share it with me in a DM!

I see that @kickstand_kafe has some yummy pumpkin bread in house 👀

On Embracing Life’s Challenges: Growing up in at

On Embracing Life’s Challenges:
Growing up in athletics from a young age I learned how to push myself. Initially, it was to keep with with my friends on runs who were faster than me. In time, that turned into pushing myself to be at the top of my team and I found myself nationally ranked in the women’s steeple chase in college.

These days, I am challenging myself by traveling full time in a #van across the states and still running my health coaching business remotely. It’s been one hell of a journey so far and I am incredibly grateful for the friends I have made and things I have experienced along the way so far.

In traveling full time it has made me incredibly aware of the importance of my personal mental and physical health. I don’t always have friends, family, or doctors to lean on, sometimes, it’s just me (and my cat!) and it calls for a lot of resiliency. It’s pushed me to be pretty stoked to charge adventures alone and to get out of my box to make new friends and connect with new business partners.

Lately, I’ve been focusing on time management to stay on top of my health and @elevated.nutrition . I’ve been working on some amazing recipes in my little home on wheels and getting after workouts in the woods (or desert 🏜)! It’s been fun to get creative and try to establish healthy and progressive routines in a world that is ever changing.

Who knows what will come out of this new challenge but it’s turning out to be a fun little ride regardless 🚐👩🏼‍💻🥗🍉

How do you stay on your health or remote work game when you are on the go??

#vanlife #remotework #travel #dietitian #outdoors #sustainability #nature #nationalforest #texas #florida #arizona #bosslady #vanhealth #eatsmart #sportsnutrition #guthealth #mentalhealth #community #friends #wellness #holistic #flagstaff #running #hiking #mountainbiking #rv #travelhealth

Matt with @headlongfarm talks about organic bee hi

Matt with @headlongfarm talks about organic bee hives!. Did you know you can choose from a variety of bee hives to host bees? Matt with @headlongfarm goes through three unique hives and the pros and cons of each!

Super cool to visit @headlongfarm and learn about how they are starting up their organic farming practices from bees and seasonal produce to goats, chickens and guinea hens!

I got some of the best sourdough and tasty eggs from the farm when I visited. You can find them at the @elgin_farmers_market or stay with them as a guest through @harvesthosts !

#organic #farmer #local #elgintx #austin #texas #dietitian #farmtofork #sustainablefarming #cleaneating #bees #beehive #honey #organicfarming #farmtour #nutrition #healthcoach #nutritionist #eatwell #america #vanlife #travel

So often we can get caught up in keeping up. Goals

So often we can get caught up in keeping up. Goals must be set and our eyes are on the prize.

Likely, if you are reading this, you’re already a driven bad ass. 🔥

And rightly so! But in all that drive and go-getting, it can be easy to forget about where we are in the moment.

From our beautiful bodies and bank accounts to the amazing people who already love us. Take a moment to count those blessings and you might surprise yourself with how “wealthy” you already are.

Try this #journaling exercise:
- what are 10 things you #love about yourself?
- what are the things others love about you?
- what parts of your body do you love the most?
- what has been your proudest moment this spring?
👉🏼 and don’t you dare skip a question because it’s hard and has you stumped! That just gives you all the more reason to sit down and take this time for yourself 💕

Would love to hear what you come up with!

#selflove #selfcare #mindset #connection #nutrition #jacksonville #melbourne #florida #sedona #arizona #dietitian #healthcoach #mindsetcoach #health #wellness #recipes #success #wealth #healthiswealth #journal #mindfulness #bodylove

Fire up your day by adding tomatoes into your diet

Fire up your day by adding tomatoes into your diet and give your body* the love it deserves.

Try my super simple nutrient-packed tomato sauce which is great on spaghetti squash, zucchini noodles, @eatbanza pasta, and more!

Fire roasted + garlic + olive oil + @freshjax Italian herb blend + fresh chiffonade basil

Or for a simple and easy snack try:
Fresh sliced tomatoes + EVOO + high quality balsamic + basil + @freshjax herbs de providence salt

What’s your favorite way to enjoy tomatoes?

Thank you to intern @stotz_sarah for her help with this post!

How the Texas freeze has affected local agricultur

How the Texas freeze has affected local agriculture.

I heard about the freeze on the news and being from Florida, it sounded like hurricane type damage.

But in traveling through Texas, visiting city gardens and rural farms it’s staggering the impact the frosts have had on the communities here.

From demolishing the desert plants that have grown in the yards of locals for centuries to wiping out entire crops that farmers survive on... it’s wild.

Over the weekend I visited Dell’s Favorite Olive Ranch in Elgin Texas. Excited to see the olive green bushes and try some tasty oils I bumped my way over there in my camper van. Pulling up, I was saddened by the sight of rows and rows of brown, crisped up olive trees ☹️

Chef Frank the owner of the farm notes that the trees might come back, but they might not. Only time will tell. With the usual harvest in September, if the crops are able to make it back in good health, it will likely take at least a year before they can hope to produce a crop for harvest.

To help support Chef Frank and his wife Renee Majowicz I bought some of their delicious olive oil from previous crops and bread dipping spices. I made an amazing dinner out of it featuring gnocchi, sautéed spinach, onions and shiitake mushrooms with a pâté of seasoned lentils.

Get yourself some of their amazing olive oil and bread dipping spices by visiting www.dellsfavorite.com

Nutrition and skincare. Join @nikki_r_faceit and I

Nutrition and skincare. Join @nikki_r_faceit and I as we dive into skincare toxins and food to bolster your healthy glow ☀️

#skincare #nutrition #skincaretoxins #nutritionforskin #dietitian #esthetician #holistichealth

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