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elevated.nutrition

You’re honing in your eating, working to make go

You’re honing in your eating, working to make good, lifelong improvements for your health. But maybe you’re still bumping up against over eating or emotional eating (hello boredom or stress!).

If I’m speaking your language then welcome to the neighborhood 😌

These are normal struggles I’ve helped a lot of Elevated Members work through.

With the cool weather making it’s way into our homes, eating habits should naturally shift this time of year.

I created the mindful eating program as a lovely refresher and to provide new education to make that transition easy.

Challenges it has helped people overcome:
- over eating
- emotional eating
- eating quickly (AKA wolfing down food)
- ignoring internal signals of hunger and fullness

What you’ll learn:
- how to listen to your body and build confidence in your ability to fully nourish yourself
- how to slow down and stop eating when truly satisfied
- how to identify eating triggers and work around them

Naturally, you will come out of this program a happier and healthier eater. You’ll enjoy eating to feel GOOD and will be #energized from doing so.

The classes are offered live and recorded to fit into your busy schedule.

👉🏼click the link in bio to sign up!

12/6 class: Mindful Eating 101
12/14 class: Meditation for Mindful Eating
12/27 class: Mindful Eating and Increased Energy

This is a rolling start program and we welcome late sign ups. That being said, be sure to sign up for my newsletter (link in bio) to get special offers and continued education on core wellness concepts to optimize your health physically and mentally!

Much love, see you soon!

#wellness #dietitian #onlineprograms #healthcoach #dietitian #workingmoms #bossbabe #ladyboss #femaleentrepreneur #nutritionist #travel #remote #holistic

When it comes to behavior change sometimes our min

When it comes to behavior change sometimes our minds can come up with a thousand reasons why, today is not the perfect day to start.

Some of the common ones I hear:
- I don’t have time
- my kitchen sucks
- I don’t know how
- it’s too hot/cold
- I’m tired
- I don’t have exactly what I need

Sometimes we get in our own way of success. It’s human, and quite frankly normal to seek the easy way out - we are literally designed to do this! Which is amazing, yes.

But, if we truly want to see productive changes take place, then we need to embrace the imperfections.

Want to improve your health? My high school coach Mr Woodbury once told me that “there are no short cuts on the path to success.”
I whole heartedly (and sometimes begrudgingly) second that.

When it comes to improving AND maintain good health, there are some non-negotiable tasks that need to be done:

You need to eat wholesome food
You need clean water
You need to exercise regularly
You need good sleep
You need a healthy community
You need a clean environment

These are the principals I educate my Elevated Members on. Life is seasonal and you need a good tool box with which to adjust your habits with along the way.

🛠Programs like my group coaching and online courses give you just the tools you need to make it happen!

🙋🏼‍♀️ In this picture, we are camping up in northeast Florida. I was shooting a cooking class and the whole time getting attacked by mosquitos and trying to pretend everything was fine. Sometimes, our efforts are not perfect, be we are doing what we know we need to do in the moment.

Thankfully dinner still turned out wonderful and we ate in the van. Windows and doors sealed to keep the swarms of skeeters out! 😬🦟🚐

#dietitian #florida #travel #vanlife #holistichealth #health #holistic #stressmanagement #weightlosscoach #environmentalist #treehugger #nutrition #nutritionist #happyandhealthy #elevatednutrition #eatsmart #sportsnutrition

⚡️Want to increase your focus and energy for t

⚡️Want to increase your focus and energy for the day?

💦Get a good sweat in first thing in the morning!

👩‍🏫A lot of what I teach you is about the power of routines.

Even just a strong morning routine can significantly improve your health and professional progression.

👉🏼My go to morning routine:
- 6 am Wake up
- Meditate
- Coffee + journal or review goals
- Mentally intensive work (research or writing)
- 8 am workout
- 9 or 10 appointments start

💡Try one of the circuits from my workout this morning. All you need is your body 🤸🏼‍♀️

🥊 3 rounds:
- 30 seconds of lay down push-ups
- 30 seconds alternating planks
- 30 seconds burpees
- 5 seconds rest and repeat!

I have been big into body weight and band workouts lately. With an ever shifting schedule and constant travel it’s tough for me to stick to a gym class.

🚐 Having a good workout program to follow with minimal equipment is essential for life on the go!

🥗 Double tap your health with my super tasty #mealplans and you’ll be in great shape in no time 🙌🏼

#fitness #dietitian #holidayhealth #mindfulness #nutritionist #weightlossjourney #healthylifestyle #plantbased #healthyeating #healthyrecipes #weightloss #sportsnutrition #runningnutrition #stressmanagement #focus

Healthy chocolate frosting. Making a chocolate cak

Healthy chocolate frosting. Making a chocolate cake this season or just want something good to curb your sweet tooth?

Try my super simple chocolate frosting!

2 ripe avocados; pitted and peeled
6 Tbps cocoa or cacao powder
5-6 Tbsp maple syrup
2 tsp pure vanilla extract
Dash of sea salt

Put all ingredients in a food processor and blend until smooth.

For a tasty healthy dessert, swap out the maple syrup for a banana and poof! You have chocolate mousse!

#thanksgivingdessert #thanksgivingvegan #plantbased #cake #healthyeats #dietitianapproved #eatsmart #foodupgrade #levelup #nutrition #florida #melbournefl #spacecoast #jacksonvillefl #sunshinestate #chocolatecake

Roasted Butternut Squash Soup With Fall in full f

Roasted Butternut Squash Soup

With Fall in full force, having a soul warming soup is a must! My latest recipe post is live on the blog.

This butternut squash soup features over 50% of your daily value of vitamin A. A powerful antioxidant that slows aging in the skin and eyes.

Learn to cook butternut squash in a simple yet satisfying way! This recipe is truly amazing and a hit in our house hot or cold.

Link in bio -> recipes on elevatednutrtionandwellness.com

2 things you should know about nutrition:. 1. Food

2 things you should know about nutrition:. 1. Foods you should be eating.
Water and nutrient dense options like bananas, leafy greens, whole grains, chickpeas, seafood, etc. this will provide your body with many of the tools it needs to function well but also keep your weight in check.

2. Learn the language of your body.
Developing a mindfulness practice be it meditation, yoga, journaling, etc. is important. This allows you to slow down from your busy day and really learn from the extremely intelligent organism that you are. There is a language that makes up the communication between all your systems. If you slow down a bit, you’ll hear it :)

3. Not mentioned in the video! Healthy community.
It is tough to improve your health, fitness and wellbeing if you are the only one striving to get up early and hit the gym or wants to go to a restaurant with healthier options. Who in your community inspires you to do a little better for yourself?

#nutrition #wellness #holistic #dietitian #nutritionist #mindbodyconnection #happybody #mentalhealth #physicalhealth #fitness #melbourne #florida #jacksonville #lagunabeach #sandiego #sedona #healthyeating #weightloss #weightmanagement #guthealth

By now you well know that salmon is a fatty fish t

By now you well know that salmon is a fatty fish that is high in omega-3 fatty acids known to reduce inflammation.

Have you also considered the other fatty fish like tuna, mackerel, sardines, or anchovies? Ideally you should include these into your weekly eating patterns 2 x week.

This helps to balance the omega-3 : omega-6 ratio (higher content in animal products like poultry, beef and dairy).

Balance out your eating and fats with my table winning Salmon Cakes!

I was a little intimidated when I first went to make these. Like, they are good enough to serve in a gourmet restaurant! But once I dove into the recipe I was surprised at how simple they were in the end to make.

Give this recipe a try by following the link to my website in my bio and going to the “recipes” section of my blog!

#wholefood #wholesome #recipes #salmon #omega3s #ralphs #dietitian #nutritionist #healthyrecipes #weightloss #weightmanagement #sportsnutrition #healthyeating #nutrition #california #florida #jacksonvillefl #socal #lagunabeach #healthcoaching #healthcoach #hearthealthy #antiinflammatory #eathealthy #holistichealth

Do you ever have evenings where are you simply wan

Do you ever have evenings where are you simply want a light dinner or maybe to snack instead have of a big meal?

Lately, I’ve been loving creating healthy charcuterie boards! After a big mountain biking adventure through @crystalcovestatepark here in Laguna Beach over the weekend, we were pooped!

🚵🏼‍♀️🚵🥵💦

Thankfully, I had picked up fresh tomatoes and locally baked bread by @breadartisanbakery from the @lagunabeachfarmersmarket in the morning. 🌿🍅🥖

Paired with sarsaparilla root tea by @buddhateas I Made a super simple bruschetta served with olives, chili rubbed mangoes from @traderjoes and dark chocolate.

👉🏼Oh So Simple Bruschetta👈🏼
- amazing French bread by @breadartisanbakery sliced
- super fresh tomatoes from your local #farmersmarket; finely chopped
- Cannellini beans, drained and rinsed
- EVOO
- balsamic
- sea salt and fresh cracked pep
- Chiffinoade basil

In a pan over medium high heat, heat up your EVOO then “toast” your sliced of bread until lightly browned on each side. Remove from heat and put on a wooden cutting board (likely the one you just used for slicing the bread)

In a bowl, toss together the tomatoes, beans, basil, S&P, EVOO, balsamic, and love.

Serve with olives, a good tea and possibly some sweets.

Relax and enjoy!!

We are so many advertisements on collagen being be

We are so many advertisements on collagen being beneficial for your skin, gut and joints… but is it really?

This week we looked at the facts and found…

A bit of mixed evidence. While we did not come across it being harmful. There is debatable benefits for protection from wrinkles and joint support.

Personally, I love adding it to smoothies, coffee and oatmeal. It’s a clean tasting protein supplement that helps me maintain a leaner body mass. Although it may or may not be true, I feel like it helps my skin (placebo effect? I’ll take it).

When it comes to supplementation it is important to remember that we all can react in different ways. In fact, one supplement that may have worked really well for you previously may not be as effective later on down the road.

There are a variety of reasons why a supplement can work well or not. The important things to consider when looking towards supplementing:
1. What is your reason behind taking it?
2. Can you get it from a natural source?
3. Do you need to supplement? Or do you simply need to clean up your diet and lifestyle?
4. Is it coming from a safe source? Is there third party testing?
5. Do you have hard data (I.e. labs) that helped you decide to include that?

There is very little to no regulation when it comes to supplements. It is important to educate yourself or work with a trusted healthcare practitioner (like m Mental health health.

Good health in order of importance looks like:
1. Clean and safe environment
2. Mental health
3. Proper rest
4. Good ntrition
5. Regular exercise
6. Connection with others
7. Supplementation

There is no magic pill. Just the building of good habits to help you be happy and healthy!

Want to learn more about what supplements are right for you to help you reach your goals? DM me or click the link in bio for more information!

#supplements #nutrition #diet #dietitian #weightloss #skincare #beauty #health #wellness #weightlossnutrition #sportsnutrition #sportsdietitian #guthealth #jointhealth #california #florida #jacksonvillebeach #spacecoastflorida #melbourne #socal #lagunabeach #sandiego

Looking for the perfect early fall recipe? Check

Looking for the perfect early fall recipe?

Check out my blog by clicking the link in the bio for the perfect start to your late summer/early fall morning!

#recipe #fallrecipes #summer #healthyrecipes #nutritionist #dietitian #wholesome #wellness #holisticnutrition #holistic #healthcoach #wholefood #plantbased #yummy #socal #jacksonvilleflorida #spacecoast #florida #sandiego #lagunabeach

Learn better posture for sitting!. With so many jo

Learn better posture for sitting!. With so many jobs being online, remote, or simply in front of a computer it’s not uncommon for us to sit most of the day.

#personaltrainer and #chiropractor Andrew Goldstein with @trainxwellness will teach you some quick tips to improve your #posture while working.

Find better health through proactive movements throughout the day!

#fitness #movement #socal #irvine #laguna #lagunabeach #california #florida #jacksovnille #spacecoastflorida #dietitian #nutrition #holistichealth #healthy #healthylifestyle #health #nutritionist

How to store herbs properly. Do your herbs always

How to store herbs properly. Do your herbs always go bad before you can use them up?

Well my friend, try out these simple hacks and have yourself a flavorful fest filled with fresh herbs 🌿!

TIP: Treat them like a plant
- fill a jar with water and set them in the water. Refresh the water if it begins to look cloudy from time to time.
- if storing in the fridge, put a light cover over top and fill with a little air. This can be a light mesh cloth or plastic bag. In doing so you are making a mini green house to protect it from the cold in your fridge.

- pick up prepotted herbs! Not only will your kitchen look and smell wonderful, it is a great way to always keep fresh herbs on hand.

What are your favorite herbs to cook with?

Lately, my favs have been curly parsley in green salad and basil in a spicy fruit salad!

Closing in on the last few days to sign up for thi

Closing in on the last few days to sign up for this awesome community program! Only 5 spots left!!

So far I have some truly amazing women joining us from around the country who are focused on honing in their health.

Some are entrepreneurs or higher level corporate workers.

We are going to focus on 6 specific topics throughout the coaching program:
1. Mindfulness & mindset
2. Rest & restorative practices
3. Nutrition & seasonal eating
4. Movement & exercise patterns
5. Connection & community
6. Home & workspace environmental improvements

This 12 week program is designed to provide you the tools to develop life long habits will serve your health for years to come.

Included in the program is my online course that you can complete at your own pace (valued at $600 alone).

Never question what is for dinner again with awesome dietitian approved meal plans to simplify your weeks.

Stay motivated with your small pod connections and larger online community to engage in!

Reserve your spot today by clicking the link in bio, going to eleavtednutritionandwellness.com/services.

#dietitian #wellness #holistic #energy #healthyrecipes #recipes #cleaneating #seasonaleating #health #healthy #fitness #motivation #healthcoach #nutritionist #diet #lifestyle #mindfulness #sleep

3 steps to reset after a long weekend. Likely you

3 steps to reset after a long weekend. Likely you are looking forward to getting back into a good routine right now after a long fun weekend.

Reset by really honing in
1. Allowing for adequate sleep
2. Exercising early
3. Being intentional with good nutrition - focus on detoxifying leafy greens and hydrating foods like watermelon and cucumbers

Want to really catalyze your health? Join my group coaching program that starts next Monday! Link in the bio for more.

#dietitian #nutrition #holistic #california #detox #reset #florida #brevard #socal #health #healthy #nutritionist #fitness
#sleep #exercise #mealprep #groupcoaching #privateconsultant #entrepreneur #entrepreneurlife

Booty building exercises. Well, who doesn’t like

Booty building exercises. Well, who doesn’t like a nice strong booty? Looks good, helps you perform better in sports and is a great excuse to get up from the desk and move around!

Here are some great exercises you can plug into your morning or afternoon for a nice 🍑 pump!

The key to seeing results here is consistency. So pick 3 of these exercises to do 15x each for 3 sets every morning. Do it for 2 weeks then switch to some of the other options.

Be sure to incorporate stretching and foam rolling daily to a few times a week to loosen things up. Also, foam rolling is a great way to loosen up tissue and fascia and reduce cellulite buildup 👍🏼

Options:
4x side steps w band at ankles
Squats w band
Squat pulses w band
Chair to toe touch to standing flow
Fire hydrants
Donkey kicks w hold at top
Decline donkey kicks
Clam shells

There are a lot more great exercises out there to try as well but I find that keeping it simple and committing to a handful at a time help to get👏🏼it👏🏼done👏🏼

Bonus points if you round up your fellow coworkers for some booty building around the water cooler as well!

“It’s 3pm y’all! Time to move!!”

#fitness #nutrition #health #wellness #dietitian #move #fitness #longevity #athlete #healthy #california #florida #brevard #socal #sandiego #jacksonville

For as little as 25 cents you can get your hands o

For as little as 25 cents you can get your hands on a weeks worth of powerful antiviral, heart healthy, gut boosting garlic!

This simple kitchen staple is sure to surprise you in all it is capable of doing.

Swipe through the slides to find out the best way to prepare this #superfood .

#garlic #wholefood #foodismedicine #healthy #health #wellness #nutrition #science #eatwell #healthyeating #guthealth #antiviral #dietitian #nutritionist #longevity #weightloss #cooking #homecooking #healthcoach #california #florida #socal #jacksonville #lagunabeach #spacecoast #dietician #fitness #sandiego #lajolla

Ready to make your self care a high priority?. Hav

Ready to make your self care a high priority?. Have you put a massive amount of time and energy into your career and others only to find your health falling by the wayside?

Maybe you have been too busy to meal prep, exercise or cant even sit down to try to meditate?

Have you been wanting to focus on improving your nutrition, sleep better, have more energy through out the day and better manage your stress?

If this sounds like you, then you are right where you need to be!

I have helped hundreds of busy driven people like you, reprioritize self care and improve physical and mental well-being through my holistic 6-step approach.

Because of this, I wanted to revive my small group coaching program to give more people the opportunity to start focusing on their self care again.

This 90-day program starts September 13th and I will ONLY TAKE 15 PARTICIPANTS.

You will be split into smaller pods to meet with me ever other week (5-8 per pod) based on your goals.

INCLUDED:
- Meal plans and recipes
- bimonthly online group coaching
- weekly Q&A sessions
- online community chat for sharing ideas & inspiration!
- BONUS sign up by august 25th and get my 12 week online course ($600 value) FOR #free

Spots are already filling up fast! Reserve yours by clicking the link in my bio or go to the services page at ElevatedNutritionandWellness.com

Let’s get this healthy community going!!

#groupcoaching #nutrition #fitness #wellness #health #healthy #healthyrecipes #healthyeating #longevity #stressmanagement #florida #california #socal #lagunabeach #melbourne #jacksonvilleflorida #jacksonville #jaxbeach #indiatlantic #lajolla #sandiego #dietitian #nutritionist #entrepreneur #bossbabe

Sometimes building a healthy community goes beyond

Sometimes building a healthy community goes beyond what it “should look like.”

You don’t all need to wear the same yoga pants or even be the same age.

Lately, I’ve found that being more open to meeting all kinds of people makes for quite the dinner table.

What makes a group or community so powerful is the unique things each person has to bring to the table.

Be it the fish they caught, the food they brought, stories or good chocolate to share, we all have something good to bring to the table.

Research supports that having a healthy connection to others is important for your health and longevity - regardless of your age!

So I encourage you all to be open to new friends, old friends and the opportunities you can offer each other along the way.

If you are looking to get involved in a healthy community, click the link in my bio to check out my awesome group coaching program that launches September 13th!

P.S. sign up for my email newsletter and get VIP specials and releases, just for you!

#wellness #connection #community #health #healthy #laguna #lagunabeach #holistic #dietitian #nutrition #nutritionist #wholefood #mentalhealth #physicalhealth #diet #california #florida #jacksonville #jaxbeach #melbourne #healthcoach #mediterranean #healthyeating #eathealthy #brainfood #socal #travel #remote #onlinecourse

If you are driven and a high achiever, you likely

If you are driven and a high achiever, you likely have found that sometimes it is tough to meet all those lofty goals.

I am super excited to be starting up my group coaching again September 13th!

The program is designed teach you how to tap into a balanced lifestyle, reprioritize your self care and learn to eat really good food along the way.

The past groups have been truly wonderful and life changing for those involved!

I am capping things at 15 members for the 90 day program to keep it intimate and allow everyone’s voice to be heard.

Want in and to learn more? Click the link in my bio or simply drop me a DM with the questions that you have.

Sign up for my email list for #exclusive specials on the program and to be a VIP!

#groupcoaching #florida #california #jacksonville #melbourne #socal #oc #lagunabeach #dietitian #holistichealth #wellness #health #healthy #healthylifestyle #balance #nutrition #stressmanagement #goodvibes #chill #eatwell #community #mindset #mindfulness #rest #restore #reset #driven #entrepreneur #women

There are a lot of reasons to enjoy these crispy t

There are a lot of reasons to enjoy these crispy treats right now. Swipe to see why you should add these in season trears to your cart right now!

👉🏼 reduced inflammation
👉🏼 improved gut health
👉🏼 weight management
👉🏼 healthy energy for afternoon slump ⚡️⚡️

Want more tips tricks and insider perks? Sign up for my insiders email list in the bio. Keep an eye out for my group coaching launching soon! Lock in early bird prices when you are an insider 👌🏼👌🏼

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

#fitness #nutrition #wellness #dietitian #nutritionist #health #healthy #wellness #sport #socal #elevated #levelup
#jacksonville #jaxbeach #apples #california #remote #weightloss #weightmanagement #holistic #guthealth #wholefood #florida #melbourne #brainpower #antiinflammatory #wellness #coach #inseason

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The Elevated Mission

To shape the American culture to foster happier and healthier humans. We focus on wholesome nutrition and lifestyle practices that build up positive and progressive communities!

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