East River Wellness

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East River Wellness Integrative Nurse Practitioner 👩🏼‍⚕️
Nutrition Educator 📚
Functional + Conventional
We are designed to heal ✨
Biblical Wellness ✝️

In between the busyness of seeing patients, raising kids, and loving my husband, I am working hard creating something fo...
10/09/2026

In between the busyness of seeing patients, raising kids, and loving my husband, I am working hard creating something for YOU 👊🏻

I LOVE educating and believe it is something I am gifted with. And, I believe education is the foundation for empowerment. When you don’t understand what you’re doing or why you’re doing it, commitment and motivation will lag.

I am creating the East River Wellness Collective - a membership based virtual classroom for every day women (and men!) to learn about nutrition & health.

⏳Presentations will be 10-20 minutes each for the foundations (because not a one of us has a lot of extra time) and 45 minutes for more in depth topics.

🎤 I will also do live Q & A sessions and live monthly “Lunch and Learn” sessions on member requested topics.

As we delve into this together I am sure I will add on to the features, but we have to start somewhere!

I’m excited to see you all there!

09/15/2026

Ferritin = iron in storage
Total Iron = amount iron bound to its transporters
TIBC = amount of transporters available to carry iron
Hemoglobin & Hematocrit = a surrogate marker of iron levels, a measure of the oxygen carrying capacity of red blood cells

Ferritin is the FIRST marker to drop when iron is low. By the time ferritin is low, the body is already having to ration and prioritize the use of available iron. And iron is used for WAY more than the building of hemoglobin (oxygen transport).

Iron is also required for:
- Cellular metabolism & energy production
- DNA synthesis and repair
- Immune cell proliferation/modulation
- Enzyme production (think cytochrome p450/liver detoxification pathways)
- Thyroid hormone production
- Serotonin, dopamine, and norepinephrine production

Because oxygen delivery is one of the body’s survival priorities, hemoglobin will be the LAST thing to deplete when iron is low, leaving all these other functions with suboptimal levels creating a plethora of symptoms and dysfunction.

Believe patients.

“Nuach,” the Hebrew word rooted in the meaning “to dwell” or to “settle down” is translated in English to the word “rest...
09/06/2026

“Nuach,” the Hebrew word rooted in the meaning “to dwell” or to “settle down” is translated in English to the word “rest,” but conveys a much deeper meaning than what we Americans typically apply to it.

The rest we are called to is not just sleep. It is not just inactivity. The rest most of us need is beyond physical.

“‘Nuach’ suggests a purposeful pause that involves trust and reliance on God. It is a holistic rest that includes emotional and spiritual dimensions, offering a deeper understanding of God’s care.” It is rest for our soul.

Sometimes this rest is found at the edge of the ocean, but it can be found on your front porch too. It can be found alone with God, or in community with those you trust. Sometimes it’s spontaneous and in response to life circumstances that drain you, but it should more often be found in regular rhythms.

“Nuach” isn’t just a suggestion, it’s a requirement for a healthy mind, body, & soul. God loves meeting you there.

Source: BibleWordStudy

*Pictured: me injecting 1,000mcg cyanocobalamin, which the “wellness space” will tell you is poison because it contains ...
09/05/2026

*Pictured: me injecting 1,000mcg cyanocobalamin, which the “wellness space” will tell you is poison because it contains cyanide molecules, but I know our average daily exposure is 5-8x that, and that I have a healthy liver that packages it all right up for excretion. And without my injection, I will sink into B12 deficiency, which is FAR worse than 20mcg of cyanide monthly, especially since there are no other forms of injectable B12 commercially available.
Thanks for coming to my Ted Talk.

09/01/2026

More weights = more healthy muscle = better insulin sensitivity
More weights = more metabolically active tissue = better cholesterol profile
More weights = more osteoblasts = stronger bones
More weights = more stable joints = less injury
More weights = more muscle endurance & capacity = you being able to hold a squat without ever touching the port-a-potty seat.
💪🏻
Ladies, don’t be afraid to lift.
Start with body weight and get your form down. Gradually keep adding weight.
Modify the range of motion if needed until you become stronger and more comfortable.
Start with 15-20 min 2x week, with a goal of getting to 45min 2-3x week.
💪🏻
I highly recommend the Peloton Strength app if you can’t work with a personal trainer (different from the Peloton app, but same company). This app allows you to generate a personalized strength workout based on:
- time
- equipment available
- fitness level
- goals (build muscle vs build strength - they are closely related but not exactly the same).
- body area (upper body, lower body, etc.)

There are videos showing how to do each move & a voice coach. You can swap exercises if it recommends one you don’t want to do.
💪🏻
Remember - strength training and building muscle is a looooooooong game. It requires consistency over a long period of time. But it is 💯 worth it.
💪🏻
Lastly - do it when you don’t feel like it. Feelings are decent informants, but not good leaders.

🗣️ Save this post for tomorrow morning or meal-prep Sunday! 🙌🏻These pancakes were SO easy to make (I blended all the ing...
08/27/2026

🗣️ Save this post for tomorrow morning or meal-prep Sunday! 🙌🏻
These pancakes were SO easy to make (I blended all the ingredients in my Ninja smoothie mixer) and SO incredibly delicious. I didn’t need butter or syrup 🤯
I used:
One Degree Organic Foods sprouted organic oats
Trader Joe's organic cottage cheese
Ascent Protein vanilla whey protein powder

This recipe could easily be multiplied, made in a larger batch and then frozen to warm up throughout the week!

Gaining muscle and getting enough protein while sticking to minimal additives & preservatives can be a challenge, but recipes like this make it 100 x better.

Let me know if you give them a try! ⬇️⬇️⬇️

08/21/2026

Go check on:
Your neighbor who just had surgery.
The mom you pass at preschool drop off who just had a baby.
The church member who just lost his wife.
The grocery store employee you saw crying in the parking lot.
The military wife whose husband is on deployment.
The single Dad with a daughter in your kids dance class.
The college grad who is struggling to find a job.
The lady you pass in the post office every week who has now lost her hair.
The Mom with a special needs child.

Thought I’d jump on this trend 💅🏼
08/19/2026

Thought I’d jump on this trend 💅🏼

Eating a completely whole food, made from scratch diet is a crunchy gal’s dream. But in our modern, fast-paced world, an...
05/28/2026

Eating a completely whole food, made from scratch diet is a crunchy gal’s dream. But in our modern, fast-paced world, and certainly in the season I am in with 3 busy kids, it’s not realistic. Here’s my favorite processed health foods I eat regularly (no particular order):
🥦
1. oatmeal cups & original granola
2. original powder
3. whey powder
4. coconut-based yogurt
5. .snacks dark chocolate coconut bars
6. peanut butter chocolate chip bars
7. chickpea puffs
8. grassfed beef sticks
9. coffee creamer
10. frozen meals (with canned salmon!)

05/26/2026

I mean, what does a mom even do with a compliment like that???
I am exploring ways to help more people at one time. One idea I am floating are courses. I love educating (and I am told I am good at it), and I truly believe knowledge is power! So many people are stuck because there is a knowledge gap OR they’re overwhelmed by conflicting information.
I’ve also considered group programs - like running a group elimination diet and having once weekly group zooms.
Comment COURSES or PROGRAMS if this is something you’re interested in.

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New Kent, VA

Opening Hours

Monday 9am - 4pm
Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 4pm

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