Vitality Nutrition and Wellness Center

03/01/2025

It’s happening! A wave of change is supporting us to turn inward and nourish ourselves in a deep way. We need this to get stronger, be more, be the change, show up for ourselves, for our families, our beloveds, our communities (virtual and in human touch) to thrive we need 12 hugs a day. And we need to do this to heal humanity. Let’s do a Body and Soul Recharge together. The Universe told us that this is 100% what was in my highest good, and my partner Shakti checked in and was also in alignment. So we are a 🔥duo. We blend my clinical, physical expertise nutrition Nourishing our human body as well as our spiritual is essential for being 3d and 5d. We must learn to have this body be turned on. This is what I have been learning in my last 2 years of living in the winter season. Shakti is a modern day Shaman who will help you grow in ways you didn’t know was possible. Her knowledge is LIVE in the here and now. We are blessed to have her guiding this transformation. It’s only 5 days Join us, tell your loved ones. Go to my link in bio to sign up. It’s starts tomorrow 12 ET Sunday March 3. Check out the link you will learn more. Super excited to connect!

02/03/2025

Did you know detoxing isn’t just for a select few- it’s for everyone who wants to feel their best, every day. Your body is designed to detox daily, but sometimes how we eat or don’t eat as well as toxins and other factors inhibit our bodies to do its natural functions which is why I’m doing a live webinar to share The Key To Detox and Energy: Your Gut Health Simplified. A FREE 90 minute live webinar created to inspire and empower you!

Discover how gut health holds the key to unlocking vibrant energy, easier weight management and mental clarity.
🌱Date: February 11
5:00 pm PT, 8:00pm ET
🌱Cost- FREE
🌱Secure your spot (link in bio to register The Key to Detox and Energy

01/31/2025

Join Debbi and Georgia for a Lunar New Year Healing Circle this Saturday live in person at Vitality Nutrition and Wellness Center at 11:00. What a great way to set intentions together for this upcoming year. With the year of the snake you will discover what layers are shedding and releasing. We will share blue lotus flower tea, know to relax, balance and awaken intuition. You will experience, discover, and feel your own healing with breathing, art and reiki. The Healing Circle is free and donations are accepted. Bring a friend or come alone.

03/29/2024

Looking for milk alternatives? We've got you covered! 🥛

Whether you're vegan, lactose-intolerant, or simply exploring healthy options, this Vanilla Almond Milk recipe is a milk alternative you have to try! 😋

You only need 4 ingredients and a blender to get started:

✅ 1 cup raw almonds, soaked overnight and drained
✅ 4 cups water
✅ 3 pitted dates
✅ 1 tsp vanilla extract

Follow the steps in our video!

By incorporating this homemade vanilla almond milk into your daily routine, you not only indulge in a creamy and delicious beverage but also nourish your body with a myriad of health benefits like...

❤️ Rich in Healthy Fats: Almonds are a great source of monounsaturated fats, which are heart-healthy and support overall well-being.

✨ Vitamins and Minerals: Almonds contain essential vitamins (E, and B vitamins) and minerals (magnesium, and calcium), promoting bone health, skin vitality, and energy metabolism.

😋 Natural Sweetener: Dates add natural sweetness along with fiber, vitamins, and minerals. They are a whole-food alternative to refined sugars.

Need to say more!? Let's get this one started in your kitchen today! 👩‍🍳

03/27/2024

Are you feeding your brain the nutrients it needs for optimal health?

There are several foods and nutrients that promote a healthy brain while slowing cognitive decline and reducing your risk of Alzheimer’s disease.

These foods are rich in antioxidants and critical brain nutrients such as vitamins and other plant-based phytochemicals.

Swipe to see a few of the top key foods and nutrients to boost your brain health and begin implementing them in your diet today!

03/26/2024

Elderberries, a small, dark purple gem! 💜

Let's talk about why elderberry deserves to be a staple in your kitchen.

✨ Rich in vitamins and minerals that contribute to overall well-being.

✨ A great source of vitamin C, which is known for its immune-boosting properties.

✨ Additionally, elderberries contain vitamin A, potassium, and various antioxidants that play a crucial role in supporting a healthy body.

Elderberries have gained a reputation for their immune-boosting capabilities. 👊

The antioxidants present in elderberries, such as flavonoids, may help protect cells from damage and support the immune system.

Here are some great ways you can incorporate elderberry into your diet 👇

💜 Elderberry Syrup: This syrup can be purchased in the grocery store or pharmacy. take as directed.

💜 Smoothie Boost: Toss a handful of frozen elderberries into your morning smoothie for a burst of flavor and nutrition. Blend them with your favorite fruits, yogurt, and a splash of almond milk for a delicious and nutrient-packed beverage.

💜 Tea Infusion: Brew a soothing elderberry tea by steeping dried elderberries in hot water. Add a slice of lemon or a touch of honey for extra flavor. This warm beverage is not only comforting but also provides a dose of immune-boosting goodness.

💜 Salad Enhancement: Sprinkle dried elderberries over your favorite salads for a pop of color and a subtle sweetness. They pair well with leafy greens, nuts, and a light vinaigrette.

In conclusion, elderberries are not just a trendy superfood; they are a delicious and nutritious addition to your kitchen. From immune system support to culinary creativity, these tiny berries pack a punch. 💜 👊

🚨 While elderberries offer numerous health benefits, it's essential to use them in moderation and check that they are cooked or heated. This is to prevent nausea, vomiting, and diarrhea that some see with the raw elderberry fruit. Larger amounts can cause poisoning. It is safe to consume if dried or cooked as suggested above. If pregnant you should not take.

03/25/2024

Jackfruit has a meaty texture and a unique ability to soak up flavors making it the go-to meat substitute for those on a plant-based journey. 🍈🌿

👉 What is Jackfruit?

Originating from the rainforests of India, jackfruit is known for its distinctive sweet flavor when ripe and its savory potential when unripe. It's packed with nutrients like vitamin C, potassium, dietary fiber, and antioxidants.

👉 Vegan Meat Substitute:

✅ BBQ Pulled "Pork": Young, green jackfruit's texture is perfect for mimicking pulled pork, absorbing BBQ flavors beautifully.

✅ Tacos and Burritos: Use it as a filling, seasoned with your favorite spices.

✅ "Chicken" Salad: Shred it for a protein-rich, plant-based salad.

✅ Vegan Curries: Adds depth and texture to spicy and aromatic dishes.

👉 Health Benefits:

Supports Immunity: High in vitamin C and antioxidants to support the immune system.

Supports Digestion: Rich in fiber, aiding digestive health.

❤️ Supports Heart Health: Contains potassium to help regulate blood pressure.

💥 Energy Booster: High in complex carbs for a sustained energy release.

🤔 You can find canned young jackfruit in many grocery stores and can order it online. If you are looking to use it as a meat-replacer, be sure to purchase YOUNG jackfruit as mature jackfruit, while delicious, is quite sweet.

03/22/2024

Does anyone else have spring cleaning on their mind when March rolls in? 🧼

Just like it’s important to periodically deep clean and purge unnecessary clutter around the house, it’s helpful to reevaluate your meal planning, shopping and food prepping routine too.

Here are a few simple steps for spring cleaning your cooking routine as we head into this new season!💐

03/21/2024

🌱🍋 Whip up a simple and tasty side dish with this roasted asparagus and pistachios recipe!

It's not just easy to make but also packs a nutritious punch. Asparagus brings fiber, vitamins A, C, K, and folate to the table, helping with digestion and boosting your immune system.

Toss in some pistachios for a crunchy texture, healthy fats, and a dose of antioxidants. A squeeze of lemon, garlic, and a sprinkle of tarragon add that perfect flavor kick. Eating healthy never tasted so good.

👩‍🍳 Here's what you need and how to make it:

✅ 2 lb asparagus
✅ 3 Tbs olive oil
✅ salt and pepper, to taste
✅ 2 whole lemons, one juiced, one sliced
✅ 1 clove garlic
✅ 1 1/2 tsp tarragon substitute with 1/2 teaspoon dried tarragon or other herb
✅ 1/3 cup pistachios, raw and shelled

👉 Preheat your oven to 400° F.

👉 Wash 2 lb of asparagus and get rid of the tough ends. Lay them out on a parchment-lined baking sheet.

👉 Drizzle with 3 tablespoons of olive oil, making sure the asparagus is well-coated. Season with salt and pepper to taste.

👉 Pop them in the oven for about 8-10 minutes. You’re looking for them to turn bright green and become tender.

👉 While the asparagus is roasting, whisk together the juice of one lemon, a clove of minced garlic, 1 1/2 teaspoons of tarragon (or a substitute), and a bit more olive oil in a small bowl.

👉 Once roasted, place the asparagus on a platter. Drizzle with your lemon-tarragon dressing and sprinkle with 1/3 cup of raw, shelled pistachios.

👉 Serve this dish up immediately and enjoy! 🥗

03/20/2024

Artichoke season is here 💃🏼! How do you prepare artichokes?👇⠀

I like marinated artichoke hearts on my antipasto platter as much as the next Italian 🇮🇹 American girl, but there’s nothing like sitting down to a freshly steamed globe. They look intimidating but are totally worth the effort - low in fat, high in fiber, and rich in vitamins and minerals with vitamin C and K leading the charge.⠀

Follow these steps for simple, perfect 👌🏻grilled artichokes with no fuss or mess:⠀

1️⃣ Cut off the top (about an inch) to expose the inside⠀
2️⃣ Chop off the rough edge of the stem, then peel stem⠀
3️⃣ Snap off any dark outer leaves 🌿 near the bottom, snip any remaining pointy spines with scissors⠀
4️⃣ Halve or quarter your artichoke and place in lemon 🍋 water as you prepare others ⠀
5️⃣ Arrange artichokes on large piece of foil-lined with parchment paper ⠀
6️⃣ Drizzle with olive oil and season with salt and pepper. Wrap to form tent.⠀
7️⃣ Place on hot grill 🔥 and cook until knife inserts easily into heart of artichoke. Scoop out fuzzy choke and serve.⠀
5️⃣ Optional: finish on the grill to add char!

03/19/2024

🥥 “Put the lime in the coconut..” Sometimes you just know you have a winner.

⭐️ Presenting Mojito Chia Pudding ⭐️

The combination of lime juice + lime zest + coconut milk is just irresistible. The key to increasing citrus flavor is not adding more juice - it’s adding zest. You get all the flavor without too much sourness.

Worthy of dessert, but healthy enough for breakfast. One serving = 57% DV fiber. That's not a typo - you will get MORE than 50% of your daily value of fiber! Happy guts 😃 .
Serves 2
Ingredients

✅ 1 1/2 cup Coconut Milk*, unsweetened, plain
✅ 2 Tbs Mint leaves [palmful] >> 1/8 tsp Salt [pinch]
✅ 1 Tbs Maple Syrup
✅ 6 Tbs Chia Seeds
✅ 1 Lime, Juiced and Zested
✅ 1/4 cup Pistachios, raw

Directions

✅ Juice and zest lime.
✅ Heat the coconut milk in a small pot over low heat to just barely simmer. Remove from heat. Place the mint leaves and lime zest into the pot and allow it to steep for 15 minutes.
✅ Strain the coconut milk into a large mason jar or another sealable container. Discard mint leaves.
✅ Add the salt, maple syrup, chia seeds, and lime juice to the same mason jar or container as the coconut milk. Seal the lid and shake to combine.
✅ Allow mixture to sit for 10 minutes before shaking again.
✅ Cover with lid and refrigerate for at least 6 hours to allow the pudding to thicken.
✅ When ready to serve, top with pistachios.

*NOTE: If you use canned coconut milk the result will be much thicker than the coconut milk from a carton.

03/18/2024

📣PSA: Salads don't have to be boring!

They can be healthy, nutritious and not complicated. We are bringing you one of our favorite salad recipes!

Here's what you'll need to get started:
✅ 1/2 cups chickpeas, canned, drained and rinsed
✅1/2 head green cabbage, medium, thinly sliced
✅1/2 head red cabbage, medium, thinly slices
✅2 Tbs olive oil
✅1 tsp oregano, dried
✅1 cup quinoa, cooked
✅1/2 red onion, small, thinly sliced
✅salt, to taste
✅black pepper, to taste

03/15/2024

What is the most unique way you use avocado 🥑?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm pretty basic - mashed on toast, please! 😋⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s not to like? Creamy texture, nutrient-dense, mild flavor. Celebrated for its content of healthy fats, there are so many more reasons to enjoy this fruit. Nutritionally, it ranks right up there with other “superfoods” 💪, but it’s in the kitchen where avocados really shine. Their mild flavor gives them flexibility for inclusion into sweet and savory dishes, hot or cold.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know that 1/2 of an avocado has about 6g of fiber? Excellent for digestion and your gut bugs just LOVE this type of food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Avocado toast is a trend I hope never ends. Spread avocado mash on your favorite vehicle - sprouted grain toast, sweet potato circles, or rice cakes - anything firm will do. Place ripe avocado in a bowl and mash with a fork. Season with salt and pepper and spread on whatever “toast” you choose then top with artichokes [as I did here], sliced cucumbers, radishes, tomato, onion, salmon, capers, egg, lettuce, peppers - I could go on and on...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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NUTRITION TIP: A 3.5-ounce serving of avocado has more than 25% of the daily Vitamin K requirements, which is crucial for blood clotting. It also contains more potassium than bananas and is high in folate, Vitamin C, vitamin E, and B vitamins.

Comment AVOCADO below to receive our AVOCADO TOAST WITH ARTICHOKES & BASIL recipe.

03/14/2024

DID YOU KNOW TODAY IS WORLD KIDNEY DAY?
World Kidney Day is a global healthcare event celebrated on the 2nd Thursday in March every year since 2006, intending to bring together the patients suffering from kidney diseases and promote awareness of “amazing kidneys” by educating the people about their role in maintaining health.

In honor of this day we have compiled a complete guide to chronic kidney disease.

➡Comment KIDNEY below 👇to be emailed the 18 page document.

We are excited to share it with you!‼️

03/13/2024

Maintaining a balance of gut microbes benefits health in so many ways. ✅

Some of the key benefits include:

👉 helping to digest food and promote gut health

👉 producing essential nutrients, influencing the immune system

👉 improving moods and mental health

👉 reducing the impact of inflammation and toxin-producing microbes. 🙌

But how do we get enough prebiotics and probiotics in our diet? 🤔

Probiotic foods 💛

Yogurt, kefir, pickles, sauerkraut, miso, and kombucha. However, not all fermented foods still contain live active cultures of those bacteria by the time they get to the market or grocery store shelf.

Your best bet is to choose fermented products from the refrigerated section and check the product labels to ensure they contain “live active cultures”

Prebiotic foods 💛

Many of these are rich in the insoluble fiber that health-promoting gut microbes need to thrive.

These include whole grains (oatmeal, whole grain bread, and pasta), vegetables (asparagus, leeks, onions), starchy vegetables (sweet potatoes, corn), fruit (bananas), and legumes (beans, lentils, peas).

😋 Enjoy a variety of these fiber-rich foods to naturally boost the health and biodiversity of your microbiome.

03/12/2024

03/11/2024

With the start of Ramadan are you struggling with your energy levels and meeting your nutrition needs during this time, then we have some tips for you! 🤩