Embody Nutrition & Wellness PLLC

03/10/2026

How to level up burgers at home 🍔

Burgers are a great protein source and they can absolutely be part of a nourishing meal when you focus on nutritious toppings and side.

Our family’s formula:
• Sweet potato fries with the skin for fiber
• Avocado for healthy fats
• Sautéed onions + tomato for flavor and antioxidants
• Fermented pickles for gut support
• Pretzel bun for being delicious.. but do your favorite bun!

Save this for your next burger night!

How do you make your burger nourishing?

realfoodmama guthealthfoods

03/09/2026

Muscle is medicine for women💪

Muscle improves insulin sensitivity (huge for blood sugar stability, PCOS, and pregnancy outcomes), increases bone density (especially protective as estrogen shifts), and raises resting metabolic rate.

And here’s what most women miss:
👉 The magic is in progressive overload.

If you lift the same 10 lb dumbbells for years, your body has no reason to adapt. Strength requires progression.

Whether you’re just getting started or are ready to take the next step, a coach can help turn your goals into action.

DM me “MUSCLE” to explore personalizing nutrition and movement to fit your unique lifestyle.

03/09/2026

03/06/2026

Last Saturday was the first annual Motherhood Fair hosted by .in.mothers.us and it was such a meaningful day connecting with local mamas.🩷

I had the chance to meet women who are pregnant, postpartum, and trying to conceive, and have so many great conversations about nourishing your body through every season of motherhood.

We also debuted the very first Embody “Nourished Mama” t-shirts, which was so fun to share in person! And alongside that, we helped sell Millie Moo Beef Tallow made by Geno’s Country Corner to support an organization dear to my heart supporting families navigating pediatric cancer.🐮🎗️

Events like this are such a reminder of how powerful community can be. Bringing together local resources, passionate providers, and families creates the kind of support system every mother deserves. ✨

Already looking forward to the next one!

03/03/2026

March is Endometriosis Awareness Month💛🌸

If you’re living with endometriosis, you know it can affect so much more than your period. Pain, fatigue, digestive changes, heavy bleeding, fertility challenges — it can feel layered and exhausting.

Endometriosis is complex. Nutrition & lifestyle have the power to greatly shift quality of life through
✨ Supporting the body’s inflammatory response
✨ Nourishing the gut (which plays a role in hormone balance)
✨ Encouraging healthy estrogen metabolism
✨ Stabilizing blood sugar
✨ Replenishing nutrients like iron
✨ Supporting the nervous system through chronic stress and pain

Small, sustainable shifts can help the body feel more supported — especially when it’s been in a stress or pain cycle for a long time.

If you’re navigating endometriosis, you deserve to feel heard and supported. Your experience matters💛

If you’d like to explore how nutrition and lifestyle can gently support your body, I’m here.

03/01/2026

03/01/2026

💛 March is Endometriosis Awareness Month 💛

Endometriosis affects millions of people worldwide — many of them mothers — yet it’s often misunderstood, misdiagnosed, or dismissed.

Awareness leads to earlier diagnosis, better care, and stronger support. Everyone deserves to be heard when it comes to their pain.

02/17/2026

Minerals are the unsung heroes of hormone health.

Before we blame estrogen…
Before we assume low progesterone…
Before we jump to supplements…

We have to ask:
✨ Is the foundation supported?

HTMA (Hair Tissue Mineral Analysis) gives us a 3-month snapshot of your mineral patterns — which influence stress resilience, thyroid function, ovulation, blood sugar stability, and postpartum recovery.

I love this test because it helps us see:
• Are you in burnout mode?
• Is your body in a “fast” or “slow” metabolic state?
• Are stress hormones suppressing ovulation?
• Are you depleted from pregnancy or breastfeeding?
• Is perimenopause stress amplifying symptoms?

Whether you’re:
Trying to conceive 🤍
4 months postpartum and exhausted 🤍
Or navigating perimenopause 🤍

Minerals matter.
Comment “MINERALS” or DM me if you’re curious whether HTMA would be supportive for you.


 
 
 


02/12/2026

Can’t miss events happening this month! ☀️

🗓️ Saturday February 21 @ 9am
Prenatal Birth Prep w/ .by.birth
Located at
Davenport, Iowa

🗓️ Tuesday February 24 @ 5pm
Prenatal Babyfeeding w/ .clc
Located at
Davenport, Iowa

🗓️ Wednesday February 25 @ 5pm
Pregnancy & Postpartum Nutrition w/
Located at
Rock Island, Illinois

Registration required 🔗 Linked in bio!

02/09/2026

📣🗓️ Pregnancy & Postpartum Nutrition Class on 2/25!

This event will be hosted at AND live-streamed on Google Meet💻

Register at the link in bio to attend in-person🔗 spots are limited!

Clients of get to attend for FREE!