An Elemental Life And Wellness

Home
United States
Johnson City, TN
An Elemental Life And Wellness

“Make physical and emotional well-being elemental in YOUR life”. Wellness is described as a “state of being comfortable, healthy or happy”.

Many years ago I turned from a dark lifestyle and set out on a journey to acquire improved health both physically and emotionally. I wanted to learn how to become comfortable in my own skin. I wanted to lose weight and keep it off. More importantly, I wanted to find contentment and be happy in life. I’ve had many ups and downs over the years and like many I have had to learn from my mistakes. Along the way, I discovered that emotional well-being went hand in hand with physical health. One cannot exist without the other. As I continue to ride the wave, I am amazed at what I uncover about myself and the world around me. This page is intended to encourage, support, uplift and share knowledge as well as resources I have acquired from my own personal experiences throughout my health journey. About Me:
I am a mom, a wife, a daughter, a sister, an aunt, a niece, a friend, a human being who believes in God. I have been a Licensed Massage Therapist for over 14 years, a Watsu Aquatic Therapist for over 9 years, a Certified Ai Chi Instructor for over 3 years and now I am also a Certified FDN-P (Functional Diagnostic Nutrition Practitioner) and a Board Certified Health and Wellness Coach. My goal is to share not only recipes and exercise tips but also dive into more vulnerable and emotional topics. I’m excited to bring you all along as I evolve in my pursuit of self-discovery! Check out my YouTube channel for videos: An Elemental Life and Wellness as well as my Instagram page:

02/25/2026

I was feeling something very different for supper this week. With a house full of picky eaters I tend to get a little overwhelmed trying to find foods everyone will eat. 🙄

I decided to go for something that was interchangeable. Meaning... I made the protein and swapped out sides for each person in our household. 😎

For example...👇👇👇

I made Beef Keftah Kabobs and served mine and my honey's over Lime Cilantro Cauliflower Rice and a side of Greek Salsa with Tatziki Sauce.

The flavor combinations were absolutely amazing!!! 💯

For the kiddos, one kid got Green Beans and Mac N Cheese (I buy individual cup servings), one kid got Potato Smiles cooked in the Airfryer with Garlic Salt and a side of Corn 🌽 , and one kid got Potato Smiles cooked in the Airfryer with Garlic Salt and a side of Green Beans.

Easy peasy. I prepped my Beef Keftah Kabobs the night before to let all for flavors seep through and then baked them the next night at 400 for 25 minutes. Then I broiled them on high for 4 minutes.

It's not always easy feeding a full house with various likes and dislikes, but... we're navigating our way through it like Champs! 🏆

What are YOU eating on this week?

02/25/2026

When you just need a very quick sweet treat. 😋 Throw these lovely Chocolate Covered Cashews together.

Ingredients ~

Whole Lightly Salted Cashews
Lilly's Milk Chocolate Chips
Coconut Oil
Flaky Sea Salt

Directions ~

Melted Lilly's Chocolate with a teaspoon of Coconut Oil.

Mix Cashews into melted Chocolate.

Use a small spoon 🥄 to put mixture into a silicone mold of your choice or simply dollop desired amounts onto a sheet pan with parchment paper.

Sprinkle 🤏 a little Flaky Sea Salt on top.

Place in the freezer to harden.

Eat and enjoy!! 😛

Quick and soooo very easy!! Perfect little treat. Now just try and resist eating them all in one sitting. 😅

02/05/2026

Let's talk protein 💪and fiber 🙌!!

I had a few minutes this morning to prep out this evenings supper. 🍽

I needed to not only use up extra ingredients from my fridge before they went bad, but also... I wanted to really up our macros for tonight. We have goals to hit! 🎯

So.... I blended Cottage Cheese into my Alfredo 🧀 Sauce. Not only did it add an additional layer of creaminess, it also increased the amount of protein in this dish without added sugar.

I, of course used my regular "go to"... Chickpea Penne for the fiber content. Barilla is STILL my favorite brand. It doesn't get gummy and it literally contains no other ingredients bit chickpeas, which I LOVE! ❤

Ohhhh... and I layered in a small tub of Ricotta Cheese too!! That took this pasta dish to a whole other level!! ⬆️⬆️⬆️

Tonight we're gonna be full and satiated. 💯💯💯

What are YOU eating tonight? 🤔

01/30/2026

Mmmmm.... London Broil for the win! 🏆

There's nothing better than a hot, savory supper straight from the crockpot on a cold 🥶 night.

I got this HUGE London Broil on sale and immediately was grateful for its size. I've gone from a family of 3 to a family of 6. And 5 of us LOVE steak 🥩.

❇️ I made a quick marinade out of ingredients I already had: leftover Beef Broth from another meal I made recently, Worcestershire Sauce, No Sugar Added Ketchup, Red Wine Vinegar, Dijon Mustard, and Swerve Brown Sugar Alternative.

❇️ I patted my London Broil as dry as I could get it and then rubbed it on both sides with Sea Salt.

❇️ I coated the inside of my crockpot with Avocado 🥑 Oil. Then I put about a tablespoon of it in a hot skillet and seared my steak on each side for about 2 minutes. I removed my steak from the pan and immediately put it into the crockpot (which had be preheating on high).

❇️ I poured my marinade directly on top. Unfortunately I did this all by sight and taste so i can't really provide exact measurements. But...it was just enough to slightly cover my steak in the crockpot.

❇️ I then added my seasonings directly on top as well. I used Garlic Powder, Onion Powder, Garlic Salt, and Thyme. I was not shy with my seasonings. 😏

❇️ I then topped the London Broil with 4 pats of butter (about a TBSP each).

❇️ I covered my crockpot and let the steak cook on high for 1 hour. Then I turned it down to low. About 5 hours later I removed my London Broil and cut it up onto chunks and placed back into the crockpot for an additional hour and half.

❇️ I served this deliciousness with Mashed Cauliflower and Broccoli 🥦 for us adults and different veggies for my kiddos. 1 of my teenagers wasnt home and my other 2 eat different vegetables so I just put out an individual amount for each of them and gave them both a piece of Garlic Toast that I had thrown in the Airfryer with some Garlic Salt.

And BAM! Supper was served!! 🙌

Quick and easy to personalize by adding a few extra sides. And... I wound up having enough leftover for 2 extra meals in the freezer.

01/27/2026

With the cold weather 🥶 we've been experiencing and having a house full of kids, I've been so grateful to have food prepped and ready in the fridge. It makes throwing meals together even quicker. 🙌

I used the Mediterranean Salsa I prepped ahead for Mediterranean Salmon for last night's supper. I also added Tuna and some Almond Flour Crackers for a quick lunch for My Love. 😏

He and I both LOVE fish. And this zesty, flavorful salsa totally enhances our food experience. 😍
.... And that's what it's about right?? 🤔

If you don't enjoy what you consume and see it as an experience... you're just going through the motions.

👉 Life is too short NOT to love what you eat!

So...get creative!! Explore your palate!! 😋

01/25/2026

Weekly Meal Prepping Done!! ✅️

Since I'll be making more of our suppers 🍽 each night I focused on prepping our breakfast, lunches, and snacks. Though I did prep a couple of things for supper this evening and tomorrow just to make my time ⏲️ in the kitchen easier.

Breakfasts ~
.. for me 👉 Spinach and Feta Egg Muffins with Cottage Cheese topped with chopped Green Onions and Garlic 🧄 Salt.
.. for The Man 👉 Chorizo Frittata with Eggs. 🥚, Chorizo, Red/Orange/Yellow/Peppers, Green Onions, Sharp Cheddar Cheese, and Greek Yogurt.

Lunches ~
.. for me 👉 Overnight Oats (for Gym Days) made with Vanilla Whey Protein Protein Shakes, Greek Yogurt, chopped Apples 🍎 and chopped Figs.
.. for The Man 👉 Chicken Salad with chopped Apples and Grapes 🍇, Dukes Mayo, Ranch Dressing, Onion Powder, and Garlic Salt.

Snacks ~
.. for our 4 year old 👉 Fresh Blueberries 🫐 cleaned and ready
.. for The Man 👉 A variety of Hard Meats/Cheeses 🧀 for The Man to grab for work. He prefers high fat/high protein/zero carb options during the week.

Supper Pre Prep ~

🍴 Mediterranean Salsa made with Roma Tomatoes, English Cucumber 🥒, Capers, Red Onion, Kalmata Olives with Red Wine Vinegar, Avocado 🥑 Oil, Oregano, Onion Powder, and Garlic Salt. This will be served over Wild Caught Salmon.

🍴 Flank Steak for "Make it Yourself Burritos 🌯" I marinated Flank Steak 🥩 in Avocado Oil, Soy Free Soy Sauce, Worcestershire Sauce, Garlic Salt, Onion Powder, and Steak Seasoning.

It always feels good to have a well stacked fridge full of healthy meals. It starts the week off on the right foot 👣and keeps us feeling our best. 😌

What are YOU prepping this week?? 🤔

01/25/2026

It's time for a healthier sweet treat 😋 for the week.

These fudgy brownies are just what my soul needed. 🙌

I make my own Caramel Sauce by blending softened Dates and Cashew Butter with a little water and a pinch of Sea Salt.

I microwaved my Sweet Potato 🥔 until it was super soft and tender. I blended that in with my Brownie Batter and then folded in my Caramel Sauce.

And for extra protein 💪 and good Gut Health properties, I added my favorite Chocolate Bone Broth Protein Powder.

I'm telling you.... this dessert hits every single time. 😎

What sweet treats are YOU enjoying this week?? 🤔

01/25/2026

Upcoming cold weather 🥶 called for something with a bit of a kick. So I opted to make Buffalo Chicken Casserole. 😋

I've shared this recipe before. But this time I decided to add something extra. I put about half a cup of Greek Yogurt into the mixture for even more protein. 💪

The Yogurt added an additional level of creaminess to this dish. In fact, I think I enjoyed it even more than I usually do without it. 😏 I'll definitely be including Greek Yogurt going forward.

My Love and I enjoyed this Friday evening as I sat at the table and prepared taxes. Nothing feels better than enjoying quality time together over a soul warming meal. 🙌

What meals are YOU making to warm up with?? 🤔

01/23/2026

I've been super busy trying to get unpacked and settled into a new place and I'm also still navigating a new kitchen and not the best lighting... 🙄

~ But here is some recent meal prep!!

👇👇👇

🧀 Grab and Go Snacks for my man

🍇 Fresh Grapes for on the go

🫐 Fresh Blueberries ready for Protein Smoothies

🍎 Chicken Salad with chopped Apple and Grapes

🥦 Chicken Broccoli Alfredo Bake with Ricotta Cheese

🍖 Meaty Breakfast Frittata

🍓 Overnight Oats with Whey Protein, Greek Yogurt, and Berries

🍄 Gluten-free Salisbury Steak in a Creamy Mushroom Sauce with Mashed Cauliflower and Broccoli

As I'm learning how to cook for a family of 6 rather than 3, I'll share more meals in the near future. In the meantime I'm focusing on making sure I take good care of myself as well.

Protein and fiber rich foods make me feel best. So that's what I'm sticking to going into this next new month of February.

What are YOU focusing on for February?? 🤔

01/13/2026

I'm not gonna lie... it's been hard to get back to my place. It's not the start to the year I was hoping for. 😔

Fighting sickness... 😷
Fighting intrusive thoughts... 😕
Fighting lack of motivation... 🙄
.. Everyone around me has been sick. 🤧
.. The voices in my head remind me of how much I keep falling behind where I want to be. Every day. 😒
.. Motivation? Ha!! Not showing up at all! 😡

But I remind myself ~ 👇👇👇

👏👏 I am healthy in my my mind. I can do whatever I want to do. I create my own rules.

👏👏 I'm further today than I was 7 years ago.

👏👏 Motivation is not an infinite resource. I must remember my "WHY" to inspire myself to go.

So...here I am. Despite the sickness trying to creep in, despite the voices in my head telling me I can't do it, despite my lack of motivation.

I'm here because I NEED to be. I NEED this for me. Because I'm worth it.

This is MY place to invest in me. MY place to spend time alone. MY place to be my constant when things continually change.

And I'll be back again. And again. And again. 😏

01/12/2026

A very recent Throw Together...

Protein Chicken Sundried Tomatoes and Pesto Pasta Bake

I precooked my Chicken in the oven with Garlic 🧄 Powder, Onion Powder, Garlic Salt, and a little Thyme at 375 for 35 minutes.

I cooked my Noodles 🍜 in a pot with Avocado 🥑 Oil and salt. Once my Penne was al dente, I strained out the water and left it in the pot.

In a separate bowl I mixed the remainder of my Tomato Pesto with about 3/4 of a cup of Greek Yogurt. It added extra creaminess while also adding more protein 💪 to the dish.

I added my Pesto/Yogurt Mixture to the Penne Pasta in the pot and then poured about half of it into a greased casserole dish. I layered in Sundried Tomatoes, chopped Artichokes, and Roasted Peppers. I also sprinkled in additional spices as well as a little Shredded Italian Style Cheese 🧀, then repeated until my pasta was all in the casserole dish.

I baked at 375 for 25 minutes. ⏲️

This was an easy 🙌 meal that came together in minutes. It was absolutely delicious and packed with protein. It provided several servings making it perfect for meal prep. 😌

What are YOU eating on this week?? 🤔

01/09/2026

A recent healthy meal that I was able to get a few servings from. 🙌

Baked Stuffed Pork Tenderloin with Asaparagus, Mushrooms, and Goat Cheese.

I made a yummy marinade using Fig Infused Balsamic Vinegar, a little Organic Honey 🍯, Rosemary, Garlic Salt, and Onion Powder.

I baked at 375 for 35 minutes. ⏲️ I removed from the oven, poured some of its own juices over top, and kept baking for another 8 minutes.

I served the Stuffed Porkloin with a side Broccoli and Mashed Cauliflower.

Easy and delicious!! 😋 Another quick meal thrown together and on the table in less than 45 minutes flat!! 😎

healthcoach

Address

Johnson City, TN
37615

Website

http://www.an-elemental-life-and-wellness.com/

Alerts

Be the first to know and let us send you an email when An Elemental Life And Wellness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to An Elemental Life And Wellness:

Shortcuts

Want your practice to be the top-listed Clinic in Johnson City?

An Elemental Life And Wellness

02/25/2026

02/25/2026

02/05/2026

01/30/2026

01/27/2026

01/25/2026

01/25/2026

01/25/2026

01/23/2026

01/13/2026

01/12/2026

01/09/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category