Institute of Empowered Health

10/08/2025

Beef Sausage Vegetable Soup

4 C beef broth or bone broth
1 lb. Sausage
2 cans fire roasted tomatoes
3 cloves garlic
1 onion
2 - 3 handfuls of kale
1 Zucchini

08/30/2025

🌟We're so honored to have worked with Gina over the past 3 months to get her LIFE BACK. The first time she called, she had tears that there could be hope for her. She took a leap of faith and chose to bet on herself.

07/21/2025

💪 Unlocking the Power of Creatine for Women! 💪

Ladies, it's time to bust the myth that creatine is just for bodybuilders!

🌟 This incredible supplement can be a game-changer for women looking to enhance their fitness and overall well-being.

🔹 What is Creatine? Creatine is a naturally occurring compound in our bodies that helps produce energy during high-intensity exercise. It's found in foods like meat and fish, but supplementation can provide additional benefits.

🔹 Why Should Women Consider Creatine?

Boosts Strength & Performance: Enhance your workouts by increasing muscle strength and endurance.

Supports Brain Health: Emerging research suggests creatine may improve cognitive function and mental clarity.

Aids in Muscle Recovery: Reduce muscle soreness and improve recovery time after intense workouts.

Promotes Healthy Aging: Help maintain muscle mass and strength as you age.

*if you have pre-existing liver or kidney issues, please consult your provider before taking creatine

07/13/2025

Did you know about this healthy option at the Wild Hare for dinner?

Thai Cobb Salad 😋

07/13/2025

🌟 The Powerful Influence of Nutrition on Your Health 🌟

In today's fast-paced world, it's easy to overlook the profound impact that nutrition has on our overall health. From thyroid function to brain health, hormones, heart, and gut health, the foods we choose to consume play a pivotal role. Let's explore how nutrition influences each of these vital areas:

1. Thyroid Health: 🦋 The thyroid gland is crucial for regulating metabolism. Essential nutrients like iodine, selenium, and zinc are vital for thyroid hormone production. Incorporating foods like seaweed, Brazil nuts, dark cholate, and pumpkin seeds can support thyroid function and help maintain energy levels.

2. Brain Health: 🧠 Our brain thrives on a diet rich in omega-3 fatty acids, antioxidants, and vitamins. Foods like fatty fish, MCT oil, ground flax, walnuts (they’re even shaped like a brain!) berries, and leafy greens 🥬 provide the necessary nutrients to enhance cognitive function, improve memory, and protect against neurodegenerative diseases.

3. Hormone Health: 🔄 Hormones are chemical messengers that influence numerous bodily functions. A balanced diet rich in healthy fats, fiber, and phytonutrients can support hormone balance. Avocados, flaxseeds,, and cruciferous vegetables 🥦 are excellent choices to promote hormonal health.

4. Heart Health: ❤️ A heart-healthy diet is abundant in whole grains, grass-fed/pastured animal protein, and healthy fats. Omega-3 fatty acids, found in fish and walnuts, help reduce inflammation and lower the risk of heart disease. Additionally, fiber-rich foods like oats and beans can help maintain healthy cholesterol levels.

5. Gut Health: 🌿 The gut microbiome plays a significant role in digestion and immunity. Consuming a diverse range of fiber-rich foods, probiotics, and prebiotics supports a healthy gut flora. Greek yogurt, kefir, berries, avocado, and fermented vegetables like sauerkraut are great additions to your diet for optimal gut health.

Remember, small changes in your diet can lead to significant improvements in your overall well-being. Start today by incorporating these health-boosting foods into your meals! 🌈🥗

07/03/2025

Wishing you all a blessed and safe 4th of July weekend!

06/24/2025

Love this for Great Falls!!!

04/28/2025

🎉 I will never forget a seminar I did nearly 6 months ago where I saw and met Michelle. I could feel the exhaustion and fatigue that were exuding from her. I work with people every day who are struggling with adrenal dysfunction, hormone imbalances, mitochondrial dysfunction and more that prevent them from living the life they deserve, showing up for the people they love, and being productive and functioning in their careers and business which also leads to financial freedom.

💪 We are incredibly proud of Michelle for showing up for herself that day and for trusting us as her guides to getting her life back! This is my God-given purpose and I am honored every day!

03/20/2025

🌞 Vitamin D: More Than Just a Vitamin! 🌞

Did you know that Vitamin D is not just a vitamin—it's also a hormone? This powerhouse nutrient plays a critical role in our health and well-being.

🔍 The Role of Vitamin D:
Vital for calcium absorption and bone health 🦴
Supports immune function, keeping you fit and healthy 🤒
Contributes to mood regulation, helping to fight off those winter blues 🌬️

😟 Consequences of Low Vitamin D Levels:
Increased risk of bone fractures and osteoporosis
Weakened immune response
Potential mood swings and increased feelings of depression

💪 Benefits of Having Vitamin D Levels Above 50 ng/mL:
Strengthened bones and reduced risk of fractures
Enhanced immune system to fend off colds and infections
Improved mood and mental well-being

☀️ Getting Enough Vitamin D:
Enjoy sunlight safely: aim for short periods outdoors
Incorporate foods rich in Vitamin D like fatty fish, egg yolks, and fortified foods
Consider Vitamin D3+K2 supplements for optimal bioavailability
Embrace the sunshine and nourish your body for a healthier, happier you!

02/24/2025

Who said salads need to be boring? Think outside of ranch dressing and romaine lettuce and turn your sights to the robust colors and flavors of this sweet and tangy Thai Chili Salad. I love adding rice noodles and mango to mine! Increase your protein by adding a filet of Sockeye Salmon or grilled chicken!

INGREDIENTS

🌶SWEET CHILI DRESSING🌶:
1/3 cup Honey (regular honey or sugar-free honey)
1/2 tsp Crushed red pepper flakes
1 tbsp Rice vinegar
1 tbsp Water
1 clove Garlic (minced)

THAI SALAD:
3 cups Mixed greens
1/2 medium Pineapple (peeled and cut into strips, ~2 cups)
2 medium Carrots (peeled and julienned, ~1 cup)
2 small Cucumbers (quartered and sliced, ~1 cup)
1 large Red bell pepper (sliced into thin strips, ~1 cup)
1 cup Red cabbage (sliced into thin strips, optional)
1/4 cup Peanuts (crushed)

OPTIONAL (BUT PLEASE TRY) GARNISHES:
1 tbsp Sesame seeds
1/4 cup Green onions (chopped)
Fresh cilantro (chopped)
Fresh mint (chopped)

You'll love this healthy, fresh Thai salad recipe with peanuts, crisp veggies, and sweet chili dressing. Perfect for lunch or as a side dish!