Wellness Nomad, LLC

11/11/2024

Did you know that creatine can help with the recovery of a traumatic brain injury? I was lucky to learn this fun fact about 10 years ago at a professional seminar conducted by Charles Poliquin.

Unfortunately, my daughter got her second concussion today and I’m so happy I have this information to be able to give her some support for recovery. 

Creatine is well known in the strength training world for increasing muscle mass and supporting strength goals.

I highly recommend having it on hand for a situation like my daughter’s. More importantly, most people should be taking it every day for overall health benefits.

Please reach out if you want more information!

https://s.thorne.com/tQ1IW



01/04/2024

Bring your “Dry January” to the next level.

Incorporate a structured Detox plan to help reestablish healthy nutrition habits from the holidays. In addition to supplementing with Thorne’s Mediclear SGS, cut out inflammatory foods to help reset your metabolism. This protein powder is designed to help boost our body’s natural detoxification pathways. I use this 2 week detox plan with my clients when they need to cleanse and improve their metabolism. You can even choose to continue on through a reintroduction of those foods as part of a proper elimination diet. This is a great strategy if you are suspect of having food sensitivities!

Please reach out with questions and for more details!

MediClear-SGS is a rice-and-pea protein formula with a complete multi-vitamin/mineral profile, antioxidants, and broccoli seed extract – offering daily detox support for a toxic world.*

12/28/2023

I wanted to share one of my favorite supplements! I have heard of so many friends, family and clients coming down with upper respiratory infections and other infamous viruses.

This product is very helpful to support energy production and cellular respiration. N-acetylcysteine (NAC) specifically can help reduce cough and break up mucus in the lungs.
Please reach out with questions if this is something you want to add to your regimen!

Practitioner Code: 104976

Support for Mitochondrial Energy◆

06/13/2023

Must try these!

02/14/2023

Valentine’s Day inspired dinner. Heart shaped meatzza and beets!

I like using ground turkey or pork for the base, mixed with italian sausage seasoning. After pressing or rolling the ground meat into the pan, bake at 425 for 15 minutes. We cut the heart shapes after the meat was cooked. You can eat them plain or add sauce and cheese.

I like to use Rao’s brand pizza sauce because of their clean ingredient list. It also has a lower sodium content than other sauces.

09/22/2022

A beautiful Fall day makes me crave a healthy version of a pumpkin spice coffee. Avoiding the extra sugar or artificial sweeteners, I just use Penzey’s pumpkin pie spice + a tiny pinch of stevia powder.

08/05/2022

Almost home from our Montana trip!

We have been off the grid and out of cell phone range for most of the last week, living a Wellness Nomadic life! Our agenda included a BBQ with friends, a lake day and overnight trip, followed by time with Grandpa Bob in the mountains.

The challenge for the last part of the trip was trying to contribute to the food and cooking with easy and simple side dishes. My objective was to use minimal ingredients to simplify the shopping list. Also, a dish that requires little prep time. To paint the picture of the situation, we were shopping on the commute between destinations and using our host’s kitchen.

Here are 3 dishes I made. Unfortunately I only snapped a picture of the pasta salad. I was enjoying a break from screen time 😀

Gluten free pasta salad.
1 package of GF spiral noodles. 6 TB Greek
dressing. 1 cup cucumber, diced. 1.5 cup
tomato, diced. Cook noodles, rinse with cool
water, and then mix in vegetables and dressing.

Sautéed zucchini & onion.
4 zucchini, sliced. 1 onion, sliced. 1 TB
coconut oil. Sautée over medium heat.

Roasted sweet potato chunks.
6 sweet potatoes, peeled and diced to 1/2”.
6 sprigs of fresh thyme, stems removed +
1 tsp sea salt to season. 2 TB avocado
oil/coconut oil. Bake at 400 for 40 minutes.
Toss and stir half way through.

07/29/2022

The 80/20 rule. Eat healthy 80% of the time, live it up 20% of the time!

We have the luxury of free baby sitting tonight, thank you again Mary Monahan.

I always look in advance to see if a restaurant can accommodate to gluten free. We definitely picked right… The Plonk had amazing food and cocktails. We started with the ceviche. I had the salad with steak. Patrick had a delicious pork chop.

After dinner we walked around downtown Missoula to digest our food and play a few games of pool. We stumbled across a friend’s fitness studio. Shout out to Studio Sweat!

Choosing something healthy for dinner is a motive for me so I can have a few cocktails as my indulgence. I also enjoy eating healthy and feeling good after a meal. Waking up the next day is much more enjoyable!

07/27/2022

I am so lucky Patrick values his workout time as much as I do. Every time we visit Missoula we get a week pass at the local gym. $25/week is worth it, even if we only get 2 visits in. Thank you to Mary Monahan for baby sitting!

Workout: total body strength for 40 minutes.

Foam rolling, core & glute activation.

Tricep kick back, shoulder raises, squats. 3x

Skull crushers, chest press, bent reverse fly, deadlifts. 3x

Seated row, cable tricep ext, leg press. 3x

Close grip lat pull down, single arm cable row, bicep curls. 3x

Cool down- Foam rolling, glute bridges & bottoms up KB hold.

20 minutes on the stairs.

1 lesson learned so far… book a Rolfer in advance. I see my Rolfer at home every 4-6 weeks to stay structurally aligned. Although I kept up with daily stretching, the 3 days in the car took a tole on my body. My Rolfer books 3 months out at home. That should have been a clue for me to do some planning ahead. When I searched the Missoula area I was excited to find 5 certified Rolfers. However, they are all booked 2-4 weeks out.

Lesson learned for next time!

*disclaimer: we don’t take selfies often, excuse the mediocre picture 😂

07/26/2022

1 hour away from our final destination, Missoula!

We are cutting it close to lunch time for the kids. To save time, I placed an InstaCart order to be delivered at my mother-in-laws house. We restocked on fresh options for fruit, veggies & sandwich supplies. Now we can serve up lunch before the “hangry” attitudes start.

Yesterday I created an Amazon order to be delivered later this week so we can have more snacks for the trip home to Minnesota. A lot of our healthy foods we like are cheaper to buy in bulk (being a family of 5 we also go through a lot of food) and may be difficult to find on the road.

Planning ahead is the key to success. Don’t let your nutrition turn into last minute decisions. Make a conscious effort to strategize in advance.

07/24/2022

Day 2 of our road trip. Starting the morning with a quick workout before Mount Rushmore. Even 20 minutes is better than nothing! After 8 hours of driving yesterday a short circuit of stretching/ 0.5 mile run/weights/ 0.5 mile run was what the body needed.

Thankful for my morning motivator and wake-up alarm.

07/23/2022

How to road trip and stick with healthy eating!

Fresh cut and portioned fruit/veggies for easy snacking. Sandwiches and wraps for a picnic at the park while the kids can get some exercise. Shelf table snacks for higher protein options.