An Elemental Life And Wellness

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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:

11/11/2025

Thank you to all of the brave men and women who have served our country. Your sacrifice and dedication has not gone unnoticed. You have defended our freedoms, ensured our safety, and helped shape our country.

May today you be celebrated as you deserve to be, not just today, but every single day. 🙌

11/09/2025

Sunday Meal Prepping Done ✅️

I didn't really need to make as much this week thankfully! 🙌 And... Real Talk... Money was more than right and I wasn't sure how this Single Momma was gonna make it happen this week.

But then I remembered.... 👇👇👇

I still have meals premade in the freezer to choose from.

I did also make a Flank Steak today in the crockpot leaving us some tasty leftovers. 😋

I prepped out Chicken Fritters (which my kids like) from chicken 🍗 I had set aside in the freezer. So that is an extra meal for us as well.

I repurposed some cooked chicken I had and made (4) Chicken Mexican Dishes 🌶 to put into the freezer for next time.

I used up some veggies 🥬 that were getting pethy and put together a few Jar Salads with Tuna.

My mom gave me some leftover Chai Kachava so I made Kachava Overnight Oats and added a TBSP of Walnuts and a little Unsweetened Shredded Coconut. 🥥

And... I repurposed my leftover Steak Fajitas I had the other night with my momma and made a Frittata for My Love. ❤

We're definitely covered for food this week. And I'm feeling super blessed. 🙌

11/09/2025

What do you do when you don't get the result you were hoping for from an experiment??

.... You experiment AGAIN!! 🤓

My momma didn't raise no quitter!! And also... this Single Momma does NOT waste food in this house!! 🤚

So ... I took those Lentil Wraps I created last weekend (that I did NOT LOVE 👎) and made Lentil Chips instead!

And guess what?? 🤔

.... I liked them soooo much better!! 😌

I just cut them up, coated each side in Avocado 🥑 Oil, spices (Garlic Powder, Onion Powder, Garlic Salt, and Paprika) and baked them at 350 for 20 minutes ⏲️ then flipped and baked another 15 minutes.

I enjoyed these protein/fiber rich chips with some Hummus. Yuuuup. They were delicious!! 😋

So when in doubt...try try again! I'm so glad I was able to save and reuse what I already have. 🙌

11/06/2025

A few weeks ago I made this comforting, soul soothing meal for someone special and I. 😍

I wanted to have something that felt warm and completely filling while also still providing a good amount of nutrients and protein. 💪

I created this "Mexican Pie" using a combination of different recipes I've shared before. 😏

I incorporated my secret ingredient "Sweet Corn" 🌽 Extract into this Gluten-free Cornbread Muffin Mixture.

I added that mixture to a blend of Ground Turkey, Peppers, Onions, Organic Black Beans, Cauliflower Rice, and LOTS of spices. 🌶

I baked at 375 for 20 minutes. The Cheese 🧀 in the Cornbread was perfect the amount of cheese for this dish.

Needless to say, it was a total hit. I'll definitely be making this again!! 😎

11/03/2025

Sunday Meal Prepping Done ✅️

I did quite a bit of prepping today. I'll be sharing some meals with family so I made as much as possible this afternoon.

*** I'll also be making a Beef Cauliflower and Leek Soup this week. So stay tuned 👀 for that!! ***

Suppers ~

🔴 ... Cilantro Lime Chicken with Red Onions over Mashed Cauliflower and Roasted Brussels Sprouts. The sauce had fresh Cilantro, Lime Juice, Chicken 🍗 Bone Broth, and Greek Yogurt.

🔴 ... Chicken Basil Pesto and Ricotta Bake with jarred Roasted Peppers, Sundried Tomatoes, Chickpea Penne Pasta, sliced Roma Tomatoes, Ricotta Cheese mixed with Grated Parmesan, Shredded Italian Cheese 🧀 Blend, Garlic Powder, Garlic Salt, and Fresh Basil. - this yielded 6 servings.

Snacks ~

🟠 ... Cottage Cheese and Peaches 🍑 with Cinnamon

🟠 ... Red and Green Seedless Grapes 🍇

Lunch ~

🟡 ... Egg Salad with a kick!! I blended Cottage Cheese, Dukes Mayo, Dijon Mustard, Yellow Mustard with Garlic Salt, Onion Powder and Pickle Juice until it was creamy. Then I chopped Hard Boiled Eggs 🥚 up and finely chopped No Sugar Added Gerkins. Mixed that all up. Then mixed in Dill. Then....I mixed in my creamy mixture. It is gooood. 😎

Breakfast ~

🟢 ... Frittata with chopped Sausage, Ham, Turkey and Bacon 🥓 with Ricotta and Greyere Cheese plus Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning.

BONUS ~

🔵 ... I made a batch of Red Lentil Wraps and prepped Lettuce 🥬, sliced Cucumbers and sliced Roma Tomatoes. I'll add Sliced Chipotle Chicken and Hummus to these high protein wraps throughout the week.

So lots of protein and fiber rich meals to keep me going throughout the week.

What are YOU eating on this week?? 🤔

10/27/2025

Sunday Meal Prepping Done ✅️

Breakfast ~

🔅 Frittata with (12) Eggs blended with Cottage Cheese and Greek Yogurt, chopped Sausage and leftover Kielbasa from last week, and Greyere Cheese 🧀 plus...a little chopped Spinach and spices.

Lunch ~

🔅 Jar Salads with Canned Chicken, Hard Boiled Eggs 🥚, English Cucumber, Roma Tomatoes, Greens 🥬, Shredded Colby Jack Cheese, and Sugar Free Honey Dijon Dressing.

Snack ~

🔅 Cottage Cheese, No Sugar Added Pears 🍐, and Ground Cinnamon.

Supper ~

🔅 Asian Meatball Stir-fry with Chicken Meatballs (Ground Chicken, chopped Onion, Ground Ginger, Ground Pork Rines, Onion Powder, Garlic Powder, and a little No Sugar Added Teriyaki Sauce), Broccoli 🥦 Florets, Carrots Slices, and No Sugar Added Pineapple 🍍 Chucks with More No Sugar Added Teriyaki Sauce served over Cauliflower Rice.

👉 This week I'm tracking everything I eat. ☝️

👉 I am ensuring that I hit my Macro goals daily. 👏

👉 Focus on Protein 💪, Fiber, and being right below my calorie limit.

>>>>>> This Momma is focused!! 🤓

What is YOUR focus this week? 🤔

10/20/2025

Sunday Meal Prepping Done ✅️

Super simple food for the week!!! 😎

Supper ~

Stuffed Chicken Breast with Prosciutto and Goat Cheese 🧀 with Mashed Cauliflower and Green Beans

Lunch ~

Seasoned Steak 🥩 over Roasted Brussels Sprouts and Quinoa cooked in Bone Broth with spices served with Greek Yogurt

Breakfast ~

Frittata made with 12 Eggs 🥚, Greek Yogurt, blended Cottage Cheese, Greyere Cheese, Garlic Powder, Onion Powder, Oregano, and Garlic Salt

What are you eating on this week?? 🤔

10/17/2025

This week has been about self-nourishing practices, refocusing, and taking one day at a time. 🙌

It's been a challenging week full of obstacles, schedule changes, and emotional ups and downs.

Life is not easy. The path to improved health is not a straight line 📉. There are and will continue to be bumps in the road.

It's ok to take time to re-enter and re-adjust when needed.

My best offense this week was to ensure I was adhering to my meal plan 🗓 and getting in my gym time as well as my morning walks/runs.

After gaining about 10lbs from perimenopause, I decided it was time to start tracking 📊 my food again.

I focused on Protein 💪, Fiber, and Fat. These are all essential for women of my age when we're navigating the many changes in our bodies.

I felt full, satisfied, and waaaaaay less bloated this week. I slept 😴 better and I was able to have a much better attitude each day.

What are YOU doing to support YOURSELF through the changes of life??

10/13/2025

Welcome back to another episode of "Let's see what we can throw together" and make it edible! 🤣🤣

It's not exactly "Marry Me Chicken"... because I didn't yet flour, but it's just definitely maybe "Court Me for Awhile Chicken". 🤣🤣

Fairly easy and quick ingredients ~

5 thin Chicken Breasts
1 box of Barilla Chick Pea Penne Pasta
Half a jar of leftover Mushrooms
Half a jar of Sun Dried Tomatoes
Half a jar of Sun Dried Pesto
Heavy Whipping Cream
Shredder Parmesan Cheese
Chicken Bone Broth
Spices (Oregano, Thyme, Fresh Basil, Garlic Powder, Onion Powder, and Garlic Salt)

I tossed the cooked pasta in the Pesto. 😋

Quick and easy supper for the win! 🏆

10/06/2025

Weekly Meal Prepping Done ✅️

I'll be making a couple of meals this week fresh. So I only needed to prep a little....

Supper (prepped) ~

🔸️ Chicken Meatloaf with Mashed Cauliflower and Broccoli

Supper (planned) ~

🔸️ Cornbread Mexican 🌶 Bake/Stay Tuned for that!

🔸️ Marry Me Chicken with Chickpea Penne Pasta with Sundried Tomatoes 🍅

Lunch ~

🔸️ My usual Chicken Salad with chopped Apple 🍎 and Grapes

Snacks ~

🔸️ Cottage Cheese blended with Peaches, Blueberries 🫐, Chia Seeds, Honey and Cinnamon

🔸️ Grapes 🍇 cleaned and ready to grab

Breakfast ~

🔸️ Frittata with Eggs 🥚 blended with Cottage Cheese, chopped Sausage, Shredded Parmesan Cheese, spices and topped with Tomatoes

What are you eating this week?? 🤔

09/29/2025

This is one of those meals that feels like a lot of steps. But it really isn't.

It also feels like a fancy meal. But it really isn't.

It also feels like it could be straight fire 🔥 in your mouth. And...it really IS!! 😍

I had a concept for this meal and let me tell you what!! It was unbelievably gooooood! I've already received some positive feedback and this is a trusted source 💯. So I absolutely believe him! 😏

I'd love to give you a specific recipe, but honestly ya'll... I measure everything with my heart. ❤ That's just how I do!!

What I will share is the ingredients and you can try your hand at it as well!!

This Dreamy, Creamy Sausage Spaghetti Squash Bake was made with TONS of love!! And that means cheese! 🤣🤣 Gouda and Greyere Cheese 🧀 to be precise!

Along with Mushrooms 🍄, Onions, finely chopped Spinach, Heavy Whipping Cream, Garlic Powder, Onion Powder, Garlic Salt, and Rosemary.

I did cook my Spaghetti Squash al dente so it wasn't mushy. In fact, it came out perfect! 🙌 I baked at 400 for 4o minutes.

I divided everything into 5 dishes and baked at 375 for 20 minutes. And... this dish was everything I hoped 🙏 it would be plus more!

Try it out yourself and let me know what you think!! 😌

09/28/2025

Sunday Meal Prepping Done ✅️

Suppers ~

❇️ Protein Taco Soup with Ground Turkey, Peppers, Onions, Jalapeños, Roma Tomatoes, Stewed Tomatoes 🍅, Cauliflower, Broccoli, Organic Black Beans, Organic Pinto Beans, Cream Cheese, Greek Yogurt, Organic Chicken Bone Broth, Taco Seasoning, Ranch Seasoning, extra Cumin, and Garlic Salt.

❇️ Creamy Sausage Spaghetti Squash Bake with Gouda and Greyere Cheese, Mushrooms 🍄, Onions, finely chopped Spinach, Heavy Whipping Cream, Garlic Powder, Onion Powder, Garlic Salt, and Rosemary.

❇️ Meatball Casserole with finely chopped Spinach, finely chopped Red/Orange/Yellow Peppers, Onions, Tomato Paste, Egg, Garlic Powder, Onion Powder, Garlic Salt, Italian Seasoning, finely Ground Pork Rines, and Grated Parmesan Cheese 🧀, Rao's Four Cheese Marinara, Ricotta Cheese, Shredded Mozzarella, and Shredded Parmesan Cheese.

Lunch ~

❇️ Chicken Salad with chopped Apple 🍎 and Grapes with homemade Ranch Dressing, Dukes Mayo, Onion Powder, and Garlic Salt.

Snack ~

❇️ Fresh Fruit 🍇

Breakfast ~

❇️ Frittata with chopped Ham 🍖, Shredded Colby Jack Cheese, Ricotta Cheese, Diced Green Onions, Red/Orange/Yellow Peppers, Garlic Powder, Onion Powder, Garlic Salt, and Italian Seasoning.

What's your weekly Meal plan look like this week?

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Johnson City, TN
37615

Website

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

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