TK Holistic Wellness LLC

03/25/2026

🌿🍓 Dirty Dozen and Clean Fifteen Lists 2026 🍎🥑

Ever wonder which fruits and veggies you should definitely buy organic? The Environmental Working Group (EWG) releases a yearly guide to help us out 👇

🚫 Dirty Dozen
These are the produce items most likely to carry higher pesticide residues. Think strawberries, spinach, apples, grapes, and more. If you can, go organic here!

✅ Clean Fifteen
These have the lowest levels of pesticide residue. Avocados, sweet corn, pineapple, onions, and papaya make the list—so you can feel more comfortable buying conventional.

💡 Real talk: Eating fruits and veggies (organic or not) is always better than skipping them altogether. This list is just a helpful guide if you’re trying to prioritize where to spend a little extra.

🥕 Save this post for your next grocery trip & shop smarter, not harder!

03/23/2026

First race of the season in the books and got myself a PR! 🏃🏻‍♀️☘️ was windy and cold but always a fun one, the crowd shows up and the vibes are always high 💪🏻👟

03/17/2026

🍎Apple Cinnamon Snack Bites ➡️ A quick, easy on-the-go snack that also has fiber, omega-3s, antioxidants, and polyphenols. Enjoy! 😋

03/13/2026

What if the most powerful elimination diet isn’t about food at all? ⬇️

🙅‍♀️But “removing” these emotions doesn’t mean pretending they never existed. It doesn’t mean pushing them down or ignoring them.

It means facing them.
Feeling them.
Learning from them.
And then choosing not to carry them any longer.

Emotions are signals, not permanent. When you acknowledge and work through them, you create space for peace, clarity, and growth.💕

Today’s reminder (I’ve needed this reminder lately!):
✅Process what you feel.
✅Release what no longer serves you.
✅Make room for what heals you.

Your mind and body will thank you. ✨

02/16/2026

➡️You can be trying all the right things to manage your blood sugar levels, but sometimes there are hidden habits you might be doing that you aren’t even aware of that might be impacting you. 🩸When we have too many glucose spikes and at the wrong times, it can become harmful because it can lead to insulin resistance, fat storage, inflammation, and increase the risk for disease. Frequent spikes and crashes can also cause mood swings and fatigue. Here are 5️⃣ morning habits that might be impacting your health and some quick tips on how to address them. 🙌

02/08/2026

Check out my latest blog post on tips for building sustainable and lifelong habits 😊

Building habits isn’t about willpower, perfection, or waiting for the “right time.” It’s about creating systems you can return to especially when life is busy, messy, or hard. True health and wellness is not built in bursts of motivation, but through small actions repeated consistently over ...

02/04/2026

These things aren’t “normal” and shouldn’t be chalked up to “aging”. And all because these things are common doesn’t mean it’s optimal or typical. Symptoms are ways your body is telling you something is off and you should listen to it. Getting to the root cause and creating lifestyle changes to rebalance your body will make you feel so much better than you ever thought possible. If you’re ready to optimize your health and discover underlying imbalances that may be causing your pain or discomfort, let’s connect!

02/03/2026

➡️Gratitude and positive thinking is not only a free tool that anyone can do, but it’s quick and easy. Plus, there’s a myriad of positive health effects like decreased anxiety/depression, better sleep, improved cardiovascular health, boosted mood, and enhanced resilience. 🫶

⭐️Bonus gratitude activity: Create a gratitude/positivity jar - after each week write down 1 thing that brought positive value to your life and then read them at the end of the year. My husband and I are doing this and am so excited to look back and read them all. 💕

01/21/2026

Your nervous system is the foundation of your healing and overall wellness. 🤍

When your body feels safe, it can rest, digest, repair, and renew. When it’s stuck in survival mode, even the “healthiest” habits can feel exhausting or ineffective. Nervous system regulation isn’t about being calm all the time — it’s about creating moments of safety so your body remembers it doesn’t have to stay on high alert. Lift will always have stressors, but it’s how we handle and adapt to stress that counts.

✨ The best part? So many powerful regulation tools are free and available to you:
• slow, intentional breathing
• stepping outside and feeling the sun or fresh air
• gentle movement or stretching
• humming, singing, or laughing
• grounding
• moments of stillness without productivity

🫶Small, consistent practices add up. You don’t need to do everything — just start with one thing that helps your body feel a little more at ease. Regulating your nervous system isn’t a luxury. It’s essential for your health, resilience, and overall well-being. 🌿

01/19/2026

The number on the scale can fluctuate daily for so many reasons 🎢—hormones, inflammation, how much you ate or drank, and more. It’s rarely a true reflection of progress. On top of that, if you’re building muscle, the scale may stay the same or even increase, since muscle is denser than fat. Those constant ups and downs can quickly turn into a mental battle and create unnecessary stress.

⭐️Instead, focus on how you feel and how you look. Do you have more energy? Do your clothes fit better? Are you feeling lighter, moving better, or noticing more muscle tone? Are you noticing a change in your body composition?

➡️And if you do choose to weigh yourself (which can be helpful for some), avoid doing it daily. Aim for weighing yourself in the morning before eating or drinking anything 1x/week—and use it as just one tool, not the ultimate measure of success.

01/12/2026

Yep — you read that right. ➡️ Action comes before motivation. Not the other way around.

Motivation isn’t something we can rely on all the time. It comes and goes, and everyone experiences moments where it feels low or nonexistent. So if motivation isn’t consistent… how do we stay disciplined and keep moving toward our goals? 🧐

⭐️We take action first — even when we don’t feel like it.

Here’s a simple challenge for you ⬇️
The next time you feel unmotivated to do something you’ve been avoiding, commit to doing it for just 2–5 minutes. That’s it. No pressure to finish. Just start.

And here’s the amazing part ✨
Once you begin, motivation often shows up after the action. Why? Because taking action creates momentum. You start to feel progress. You remind yourself that you’re capable. And suddenly, continuing feels easier than stopping.💕

🤩Motivation doesn’t create action — action creates motivation. So stop waiting to “feel ready” and start small instead.

Give this a try and tell me — did it work for you? 💬

01/10/2026

My Top Nutrition Plan Quick Tips 🥗✨

➡️Follow the 80/20 rule – Eat well most of the time so there’s room for real life, too.
🛑Stop eating at 80% full – Satisfied, not stuffed, is the goal.
💧Hydrate well – Energy, digestion, and cravings all start with water & electrolytes.
🥗Choose more whole foods – The less processed, the more nutrients, and better whole body functioning.
🚫Stop grazing all day – Give your digestion (and blood sugar) a break.
🍭Avoid foods that make you feel/perform poorly – Your body’s feedback matters, pay attention to mood, energy, sleep, etc.
🍎Eat the rainbow – More colors = more nutrients.
🍗Prioritize protein – For muscle, metabolism, and steady energy.
🍺Limit or eliminate alcohol – We all know this answer.

✨ Nutrition isn’t one-size-fits-all. If you want individualized, nuanced support tailored to your body, lifestyle, and goals, health coaching might be your next step. DM me for more info or use the link in my bio for a free initial call.