https://www.vineandbranchnt.com/

Malia Wambolt, 43 Broad Street, Hudson, MA (2025)

02/08/2022

Have you ever picked up a food and wondered “is this healthy?” “What the heck should I be looking for on these labels?” 🤔

THE LABEL DETECTIVE IS HERE TO HELP!! 🔍🔍🔍🔍

Use these three simple questions to help you navigate your food labels:

1. How long is the ingredients list?   Usually if it is a super long list, it is highly processed. Short and sweet lists are usually better. ONLY IF… (CHECK QUESTION TWO)

2. Do I have to use google to understand the ingredients on this list?

We should aim to purchase foods where we can recognize 100% of the ingredients. If you can recognize it as something from nature, then we probably have found ourselves a winner! Lots of manmade additives, chemicals, preservatives, isolated vitamins, etc. have crazy names and are hard to pronounce- we don’t really want that in our body!

3. Are there added sugars or “franken-fats” in this product?

Be sure to do a quick google search to understand the MANY names for sugar + artificial sugar! Lots of our food has added sugar in it, and we are not aware! Franken-fats- are toxic fats and man made fats. These include vegetable oils, canola, trans fats, hydrogenated fats, etc.

SO based on our questions, do you think smart balanced is a good option or should we skip it???

02/08/2022

If you have been around awhile, you may have heard me talk about having a VIBRANT LIFE. A vibrant life is one filled with energy, purpose, an uplifted attitude, and feeling great body mind and soul.

SO feeding our body is so important, but what are you feeding your mind? To have a truly vibrant life and vibrant health- we have to take a look at what we are feeding our minds.

Just as some foods contain toxins and "empty calories" (calories, but no real nutrients for the body), some things we feed our minds contain toxins and empty calories.

Here are three tips to upgrade your mental diet:

1. Take inventory of what you consume everyday. Are those podcasts, social media posts, shows, etc. building you UP? Or are they making you feel bad about yourself?

2. Listen to your thoughts. Do you beat yourself up a lot? "ugh... if I could only lose this weight" "I look terrible" "I have NO self control". Take note of those thoughts

3. Replace toxic + empty calorie mental input with intentional life giving input. I like to meditate on scripture and speak God's truths over myself and my life.

EX> For a long time I have said to myself "I have no discipline." I am intentionally replacing that thought with 2 Tim. 1:7 that states that God gave me a spirit of power, love, and self-discipline.

Have you been consuming any mental "toxic foods + empty calories"? I want to hear below!

02/04/2021

Hello! The next round of The RESTART Program is starting NEXT WEDNESDAY on zoom! (Feb/10) I created a short video all about the program, with a little sneak peak as to what we will be covering! Please reach out if you have any questions!

02/01/2021

Hi everyone! The next round of The RESTART Program will be starting NEXT WEDNESDAY EVENING! I am hosting an informational meeting tonight for anyone interested in learning more! Click the link below to register:

https://us02web.zoom.us/meeting/register/tZUlf-2hqjwjGtZ4L-qscAMaVfZCV2JfseOy?mc_cid=4a336357a7&mc_eid=97c54f2448

12/02/2020

3 QUESTIONS MY FELLOW LABEL DETECTIVES SHOULD BE ASKING😋🕵️‍♀️

Hope this is helpful 💕🎄

11/04/2020

OK OK, BUCKLE YOUR SEATBELT! Here is why I am teaching food+mood journaling. Did you know that the food you eat impacts:

-ACNE
-HIVES
-RASHES
-DRY SKIN
-INSOMNIA
-POOR MEMORY
-FATIGUE
-SLUGGISHNESS
-MOOD SWINGS
-ANXIETY
-BINDGE EATING
-CRAVING CERTAIN FOODS
-WATER RETENTION
-CHRONIC COUGHING
-HEADACHES

AND SO + MUCH + MORE !!!!

Wowzies. This is actually a very very small portion from the toxicity questionnaire I use in The RESTART Program.

Let's get you started on your Food + Mood Journal adventure... get high quality foods IN, get the intolerances/ irritants OUT... and let's crush this symptoms list! k thanks bye.

What is one symptom you wish you could wave a wand and have it vanish forever?🎉

09/24/2020

Discouraged or unmotivated with your health goals? I understand, I’ve been there. You don’t even know where to start??? UGH I GET IT!

I want to help you on your journey to better health. I am super passionate about giving you the tools to understand YOUR body, and what YOU need to be healthy. And I want to encourage you every step of the way!

The RESTART Program begins October 6th and 7th, and there are still plenty of spots open in the Tuesday class I just opened!

RESTART is a 5 week nutrition and wellness education program with a 3 week whole food challenge/ sugar detox.

What you will learn:

✅How to food+mood journal to understand what foods make you feel your best and the foods that leave you bloated, with no energy, etc.

✅How digestion is supposed to work- with assessment tools to see how efficient your digestion is- as well as ways to support any digestive issues- including bloat, acid reflux, etc.

✅How to get off the blood sugar roller coaster 🎢 that is sapping your energy, giving you anxiety, ruining your productivity, giving you sugar cravings, and leaving you feeling hangry all the time

✅How to identify food intolerances through pulse testing

✅ and so 👏🏼 much 👏🏼 more!

✏️📚What you get:

💻Weekly zoom calls where we cover a lesson plan throughout the 5 weeks- this will make YOU the expert, so you feel confident at the end of the program

📲A private RESTART Facebook group with access to recipe ideas, community, and support from me

🦠Toxicity questionnaire to access your toxicity levels before the program, and your progress after

🥩🥑🥗Food list for the whole food challenge

📝Lesson plans to keep for life!

🙋🏼‍♀️Support from me :)

FOR MORE INFO OR TO SIGN UP- CLICK THE LINK IN MY BIO AND THEN “THE RESTART PROGRAM” I’m looking forward to working with you❤️

08/17/2020

BREAK UP WITH YA WORKOUTTTTT ... CAUSE YOUR BOOORRREEEDD 🎶
I used to be a chronic workout program "quitter".... Even though I am a personal trainer, I like to have a program that I follow so I don't have to think about it... rather than creating my own plans.
I had one program in particular that I was trying to follow....it was 12 weeks and HONESTLY I don't think I got past week 6 even ONE TIME. I would get a few weeks in... and then several weeks would go by with 0 workouts.... and I would "start over" from week 1. It was super discouraging.
BUT THEN I HAD AN EPIPHANY! I just didn't enjoy the program. And I started asking myself..... "why am I even doing this?" and I threw it in the trash can on my way out da gym. (lolz just being dramatic)
LISTEN SIS. There are so many ways to workout. If you find that you need to "force" yourself to workout .... every.... single... time.... maybe that program, or type of exercise isn't the fit for you! AND THAT IS SUCH GOOD NEWS.
There are SOO many ways to get exercise... I guarantee there will be something that makes you excited to do it. FOR ME it has been barre blend. I am on week 6 of 8 and honestly I look forward to it every day. It brings me back to my dance days and even though it challenges me, it doesn't feel like "work". The biggest change I have seen is in my mental health- workouts make you FEEL better, but also this program in particular is extremely mentally encouraging.
Who's ready to quit their ratty program with me?! lol (JK clearly I'm feeling feisty as I write this)
TELL ME-What workouts are just NOT the right fit for you and what types of exercise do you LOVE?!
P.S. if you are wanting to try out Barre Blend- you should totally get it through my sweet seester in law- Charli Kay! Not only will you be supporting her business, but she will 110% keep you accountable and encouraged!

08/16/2020

ARE YOU A GARDENER?!

Like I have talked about in the past, gardening has become very therapeutic for me. While gardening, I am able to really tune in to what God is trying to tell me and reflect on some of the “weeds” in my life. Gardening makes me feel productive and allows my mind to relax and recharge.

Over the past several years, I have been growing from an aeroponic system in addition to my traditional garden and let me tell you… it is so much easier!!!! But let me tell you why I really love it… it is so much more sustainable and so much less upkeep! I can leave for a weekend away and know that my tower will continue thriving without me!

Here’s some quick facts about the Tower Garden:
- They are 100% aeroponic growing systems
- They recycle 98% of the water
- They use 90% less space
- There’s no dirt and no weeds
- No chemicals/pesticides
- They can grow plants up to 3x faster
- They increase the yield by an average of 30%

Do you have a garden? If so, what are you growing right now?

08/16/2020

MY NUMBER ONE SECRET TO PERFECT SMOOTHIE BOWLS 💖
🤫 Shhhhhhh.... don’t tell anyone... ready for da secret???? FROZEN INGREDIENTS. Especially bananas in most of the recipes I make.
I know it sounds so simple but every time I’ve tried to make smoothie bowls, they turned out like a soup- UNTIL I started using frozen bananas and other frozen ingredients. Not all the ingredients I use in the recipe have to be frozen, but if some of them are the consistency will be thicker and more like ice cream🍦 🥰
Did you know this ?! Do you have any favorite tricks for your smoothie bowls???

08/10/2020

IT'S RIGHT IN FRONT OF YOU, LET ME SHOW YOU!!! 👀
"I SEE A TURTLE!!!" "Where?!!, I am not seeing it" *points* "It's RIGHT THERE!" ... "OOOOOOOOH"
We've all had these moments right? When something is right in front of us, and we miss it all together. Sometimes we need a fresh pair of eyes to point it out to us.
I feel like that is true with our health. Maybe you have tried complex diets, macro tracking, eliminating tons of foods, only to feel frustrated and say "UGH I'M JUST NOT SEEING IT".
MAN, HAVE I BEEN THERE.... MANY TIMES. But our nutrition and health truly can be simple and something we find joy in... sometimes we just need that fresh perspective and fresh pair of eyes to help us see things in a new way.
I am always here to bring some fresh perspective to you!! ❤️
Have you ever tried a diet, macro tracking, keto, or whatever, and felt frustrated and confused???? Tell me about it!

08/10/2020

WHY I NEVER FOCUS ON MANAGING MY WEIGHT ANYMORE. ⚠️
We have all been there, right? Scrolling on instagram- wondering how the heck all these people are looking so good with the foods they are consuming?? Or how about looking at your body in the mirror- deciding that you want to look a certain way and so you decide in that moment "I'm not eating sugar anymore" .... or make some other "rule" for yourself.
I used to do this to myself- try to keep up with crazy standards and rules for that just wouldn't work. BUT FORTUNATELY once I learned how to truly LISTEN to my body and eat whole foods.... my body truly changed for the better. I now have confidence that isn't based in the way my body looks- but in how it feels.
Here's the thing... we can focus on a specific goal- such as weight loss or how we look... and we can achieve that goal and still feel terrible. But when we truly focus on HEALTH....on listening to our body... on fueling with whole foods... on LIVING and not giving ourself crazy rules. Our body has a way of becoming balanced. And THAT'S WHAT WE WANT.
Balance in our body means our weight is healthy, we have great energy levels, we sleep well, our mood stays constant... we just feel GOOD.
Here are the basics:
- FUEL YOUR BODY WITH WHOLE FOODS
- DRINK LOTS AND LOTS OF WATER
- SLEEP 7-8 HOURS PER NIGHT
- ELIMINATE TOXINS (PHYSICAL AND EMOTIONAL)
- MOVE YOUR BODY DAILY
This is a skill that we have to learn, and if you need help- ask your questions- reach out- I am here to support you!!!

Malia Wambolt

02/08/2022

02/08/2022

02/04/2021

02/01/2021

12/02/2020

11/04/2020

09/24/2020

08/17/2020

08/16/2020

08/16/2020

08/10/2020

08/10/2020

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