An Elemental Life And Wellness

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An Elemental Life And Wellness “Make physical and emotional well-being elemental in YOUR life”. Wellness is described as a “state of being comfortable, healthy or happy”.

Many years ago I turned from a dark lifestyle and set out on a journey to acquire improved health both physically and emotionally. I wanted to learn how to become comfortable in my own skin. I wanted to lose weight and keep it off. More importantly, I wanted to find contentment and be happy in life. I’ve had many ups and downs over the years and like many I have had to learn from my mistakes. Along the way, I discovered that emotional well-being went hand in hand with physical health. One cannot exist without the other. As I continue to ride the wave, I am amazed at what I uncover about myself and the world around me. This page is intended to encourage, support, uplift and share knowledge as well as resources I have acquired from my own personal experiences throughout my health journey. About Me:
I am a mom, a wife, a daughter, a sister, an aunt, a niece, a friend, a human being who believes in God. I have been a Licensed Massage Therapist for over 14 years, a Watsu Aquatic Therapist for over 9 years, a Certified Ai Chi Instructor for over 3 years and now I am also a Certified FDN-P (Functional Diagnostic Nutrition Practitioner) and a Board Certified Health and Wellness Coach. My goal is to share not only recipes and exercise tips but also dive into more vulnerable and emotional topics. I’m excited to bring you all along as I evolve in my pursuit of self-discovery! Check out my YouTube channel for videos: An Elemental Life and Wellness as well as my Instagram page:

A couple of weeks ago we had some very special friends over for supper. And...it just so happened to be their anniversar...
10/04/2026

A couple of weeks ago we had some very special friends over for supper. And...it just so happened to be their anniversary as well!! 🎉🎉🎉

Sooo...we enjoyed a new creation. Check out this ~

Gluten-free, Naturally Sweetened Triple Nut Cheesecake

This was my most ambitious attempt. And I must say it did NOT disappoint. 😌

I used my usual Date and Cashew Crust. The bottom layer was Almond Cashew. The middle layer was Hazelnut with homemade Sugar Free Nutella. The top layer was Diary Free Caramel and Cashew.

I drizzled Sugar Free Chocolate on top, homemade Whipped Cream, and topped with Chocolate Squares.

This cheesecake was absolutely 💯 delicious! 😋

It's been awhile since I've shared a Sunday Meal Prep!! So, I thought I'd post one today. 😌This is a week that we're goi...
10/04/2026

It's been awhile since I've shared a Sunday Meal Prep!! So, I thought I'd post one today. 😌

This is a week that we're going to be in need of lots of protein 💪and fiber! I'm focusing a lot on nutrient dense foods. 🤓

Breakfast ~

🔅 Frittata from the freezer to save time! I put back a few each week to give My Future Husband variety. These could have Sausage, Beef, or Ham 🍖 in any of them plus veggies, Ricotta Cheese, and Spices.

🔅 Egg White Bake with Spinach, Avocado 🥑, Sweet Potatoes, and Cottage Cheese.

🔅 Protein Waffles 🧇

Lunch ~

🔅 Chicken Salad with chopped Apple 🍎 and Grapes

🔅 Ground Beef Bowl with Roasted Sweet Potatoes 🥔 and Brussels

Snack ~

🔅 Pepperoni and Cheese 🧀 Cups

🔅 Cottage Cheese and Greek Yogurt blended with Chia Seeds and Peaches 🍑 and Cinnamon

🔅 Fresh Fruit 🫐🍇 and Chicken 🍗 Bone Broth

Supper ~

🔅 Chicken Fritters, Mashed Cauliflower, and Broccoli 🥦

🔅 Turkey Meatball Casserole 🍝

🔅 Stuffed Chicken Breast and Mixed Veggies🥕

planning

When a super simple lunch makes you speechless. 😲A very quick Egg Salad with 4 large Hard Boiled Eggs 🥚, Dukes Mayo, 1 w...
08/15/2026

When a super simple lunch makes you speechless. 😲

A very quick Egg Salad with 4 large Hard Boiled Eggs 🥚, Dukes Mayo, 1 whole Avocado 🥑, a smear of leftover Cottage Cheese, Onion Powder, Garlic Powder, and Garlic Salt.

I toasted some of my mom's homemade Sourdough Bread and layered on fresh Spinach and the Egg Salad. It had just the right amount of crunch.

Delicious!! 😋

I needed a quick throw together one night this past week. So.... I made these delicious Chicken Ceasar Smash Burger Wrap...
08/13/2026

I needed a quick throw together one night this past week. So.... I made these delicious Chicken Ceasar Smash Burger Wraps. 😋

Simple ingredients and easy to make! 🙌

👇👇👇

Ingredients ~

🔅 Xtreme Wellness High Fiber Wraps
🔅 Ground Chicken
🔅 Spices of your choice
🔅 Soy Free Soy Sauce
🔅 Romaine Lettuce
🔅 Grated Parmesan Cheese
🔅 Shredded Parmesan Cheese
🔅 Primal Kitchen Ceasar Dressing

Directions ~

Mix your Ground Chicken with desired spices. Mix in a good handful of Grated Parmesan. Add a few TBSP of Soy Free Soy Sauce. Measure with your heart!! ❤️

I made 4 large balls and then flattened them onto a High Fiber Wrap. I did my best to take the meat as close to the end as possible.

📣📣📣 Tip: You could easily use smaller wraps and make smaller Smash Burgers.

I cooked each in a skillet with some Avocado 🥑 Oil until they were crispy on both sides. Because that's how this Momma likes it! 😎

To make the topping, just mix your clean, chopped Romaine Lettuce with a little more Grated Parmesan and Ceasar Dressing.

I simply placed my Greens on top of the Smash Burger then added some Shredded Parmesan Cheese.

Done! ✔️

Check out this protein packed Chicken Parmesan! 😍I LOVE Italian food. It just fills your soul soooo good! 💯So this weeke...
08/10/2026

Check out this protein packed Chicken Parmesan! 😍

I LOVE Italian food. It just fills your soul soooo good! 💯

So this weekend I made Chicken Parmesan over Protein Pasta Bake. Simple ingredients and easy to throw together. 🙌

👇👇👇

I used premade finely Ground Pork Rines with Italian Seasoning that I purchased online thru Amazon. Saved me tons of time!!

I poured the Ground Pork Rines into a medium size square dish and mixed in Grated Parmesan, Garlic Powder, Onion Powder, and Garlic Salt. I measured with my heart ❤️.

I flattened 6 smaller size Chicken Breasts with a meat tenderizer. I dipped each Chicken Breast in Egg 🥚 and then coated well in my Ground Pork Rines mixture on both sides.

I fried my Chicken in Avocado 🥑 Oil in my Cast Iron skillet (about 3-4 minutes on each side) and then placed on a baking sheet. I topped each one with a little Shredded Parmesan Cheese and placed in the oven until the cheese was melty.

I made my Pasta Bake like I usually do using Barilla Chickpea Penne Pasta and Rao's Vodka Sauce. I added Ricotta and Mozzarella Cheese. 😋

After my Chicken was ready I placed it directly on top of my Pasta Bake (which was baking in the oven as well). I added a little extra sauce on top and Grated Parmesan. And BAM!! Supper was done.

This entire process took me about 30 minutes start to finish. 😎

And...we had leftovers. I LOVE leftovers. 😁

Sunday Meal Prepping Done ✅️ Breakfast ~🔅 Frittata - Eggs blended leftover Ricotta Cheese, Cottage Cheese and chopped Ha...
07/27/2026

Sunday Meal Prepping Done ✅️

Breakfast ~

🔅 Frittata - Eggs blended leftover Ricotta Cheese, Cottage Cheese and chopped Ham, Turkey, Bacon 🥓, and Shredded Pizza Style Cheese.

🔅 Egg Bake - 3 Whole Eggs 🥚, 2 cups of Egg Whites, Cottage Cheese, Spinach, Avocado, and Roasted Sweet Potatoes.

Lunch ~

🔅 Tuna Salad with Pickles 🥒, Dill, Dijon Mustard, Greek Yogurt, Dukes Mayo, Onion Powder, and Garlic Salt.

🔅 Southwestern Chicken Salad - Canned Chicken Breast, chopped Red Cabbage, Roma Tomatoes, Peppers, Cilantro, Organic Garbanzo Beans, Apple C***r Vinegar, Dijon Mustard, Greek Yogurt, Cilantro Lime Mayo, Chipotle Chili 🌶 Seasoning, Onion Powder, and Garlic Salt.

Snacks ~

🔅 Fresh Fruit 🍓🫐🍇

🔅 Pepperoni and Cheese Cups 🧀

Supper ~

🔅 Premade Asian Meatballs with Pineapple 🍍- I'll serve with Carrots and Cauliflower Rice

🔅 Pork Chops and veggies 🥦 (not pictured)

These pictures 📸 do NOT do this Chicken Crust Pizza any justice!! Let me tell you...if you want a hearty, protein packed...
07/24/2026

These pictures 📸 do NOT do this Chicken Crust Pizza any justice!! Let me tell you...if you want a hearty, protein packed meal....try this!! 💯

Super simple Ingredients ~

Ground Chicken, Finely Ground Pork Rines, Grated Parmesan, and Spices. Rolled up until a ball, flattened on parchment and baked on one side for 25 minutes at 400 and flipped and baked on the other for 15 minutes.

I made my crust a little thinner, but it can be thicker. Just adjust your bake time ⏲️ for the 2nd time to be longer.

I topped with Rao's Pizza Sauce and a mixture of Pepper, Sausage, diced Ham, and Bacon. 🥓 I also used Thick Shredded Mozzarella Cheese this time.

Baked again for 10 more minutes. And BAM!! DONE! ✔️

Delicious, filling, and protein packed! 💪

Simple Sunday Meal Prepping Done ✅️ This week's focus is on using what we have since we're coming back from being on vac...
07/20/2026

Simple Sunday Meal Prepping Done ✅️

This week's focus is on using what we have since we're coming back from being on vacation and the money 💰 is basically non-existent. 😅

Breakfast ~

🔅 Frittatas from the freezer for My Future Husband that I had put 2 aside each week knowing both funds and time ⏲️ would be tight this week.

🔅 Scrambled Eggs with 7 whole Eggs🥚, Cottage Cheese, and 2 cups of Egg Whites for my oldest son.

🔅 8 Hard Boiled Eggs 🥚 for my other teenage son for the beginning of this week. He doesn't like any other kind of Egg. 🤣

🔅 Veggie Nutrient Egg White Bake with 4 cups of Egg Whites, Roasted Sweet Potatoes, Blended Spinach and Broccoli 🥦 Stems (leftover from another meal), and a little Cottage Cheese for me.

Lunch ~

🔅 Chicken Salad with chopped Apple and Grapes 🍇 for My Future Husband.

🔅 For me... I'll be eating on leftover soup 🍲 from the freezer (not shown because I'm lazy today 😂).

Snacks ~

🔅 My Future Husband's favorite go to Pepperoni and Cheese Cups

🔅 Bone Broth and Cucumbers 🥒 and Hummus for me (again not pictured because I'm tired 😴).

Supper ~

🔅 I pulled several meals out of the freezer. From Stuffed Chicken Breast to Mexican Bake we'll have a wide selection to choose from. 👌

It's times like these I'm so glad I prep ahead and put meals back. 😎 It saves not only time, but money as well. 💯

Beach Food Part IV: Lunch and SnacksWhile I focused on more Protein packed meals for My Future Husband and I, I opted fo...
07/19/2026

Beach Food Part IV: Lunch and Snacks

While I focused on more Protein packed meals for My Future Husband and I, I opted for simpler choices for the kiddos. 😏

I made Chicken Salad with my usual chopped Apple 🍎 and Grapes, but I added Celery this time plus Greek Yogurt for even more....protein!!

I made Protein Pasta Salad with Chickpea Rigatoni Pasta, Italian Dressing, Mini Pepperoni, Mini Salami, Cubed Ham, and Shredded Pepper Jack Cheese. 🧀

I was on a Strawberry 🍓 kick this week so I cleaned and packed plenty for me and my youngest to snack on.

I also premade Deviled Eggs. I'll admit only half of us were into them. But... they were absolutely delicious and most definitely worth the time it took to make them ahead. I served them with Hamburgers 🍔 and Hot Dogs 🌭 one night (not pictured because I forgot). 🙄

Beach Day Bento Boxes had Pretzel Bun Subs and Hawaiian Rolls with Ham, Bacon 🥓, and Cheese as well as the kiddo's favorite snacks. 🍪

This saved us oodles of money 💰 and saved me tons of time.

Beach Food Part III: Breakfast!! 🧇 Again... my goal was to make as much of our food ahead of time and freeze everything ...
07/19/2026

Beach Food Part III: Breakfast!! 🧇

Again... my goal was to make as much of our food ahead of time and freeze everything possible so it made it even easier to travel with. 😎

I made 👇👇👇

🧇 Protein Chocolate Chip Waffles with Whey Protein Powder, Kodiak Protein Flour, Eggs 🥚, Sugar Free Caramel Sauce, Almond Milk, and Vanilla Extract.

🌯 Steak Breakfast Burritos with Xtreme Wellness Protein Wraps, Seasoned Flank Steak, Scrambled Eggs, Shredded Colby Jack Cheese, Hash Browns, and Spices.

🍞 Raisin Cinnamon French Toast using my mom's homemade Sourdough Bread, (1) Vanilla Premier Protein Shake, Eggs, Cinnamon, Swerve Brown Sugar, and Vanilla Extract. I premade my mixture ahead of time too!! I just packed a little extra Swerve Confectioners to sprinkle on top before serving. 😋

I premade Scrambled Eggs and packed Hard Boiled Eggs 🥚 as well as fresh Fruit 🍇 to make it even easier to get food on the table especially before beach days.

I also took Thick Cut Bacon 🥓 and Grands Biscuits to cook up fresh one morning. And of course we didn't forget the butter 🧈 and Sugar Free 🍓 Jam.

On our last day we splurged and bought the kiddos donuts 🍩. Though surprisingly they asked if we had any of their other breakfast favorites left. 😅

Needless to say, we started each day of our vacation with full bellies 💯 and I'm so glad I invested the time to prep BEFORE we left.

It was time well worth spent. 🙌

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Johnson City, TN
37615

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