Rise To Thrive - Wellness (2026)

05/12/2022

Blueberry Muffins you won’t ever are grain-free and refined-sugar free! Enjoy these muffins without spiking your blood sugar to support better metabolic health especially when choosing breakfast options to break your morning fast. Find more breakfast recipes like these in our Keto Breakfast Recipe Guide. Link in bio.

INGREDIENTS
2½ cup blanched almond flour
½ cup Swerve Granular
1½ tsp baking powder
⅓ cup refined coconut oil, melted
⅓ cup unsweetened vanilla almond milk
3 large eggs
½ tsp vanilla extract
¾ cup blueberries (frozen or fresh. I love the small frozen wild blueberries that I can find at costco)

INSTRUCTIONS
Preheat the oven to 350°F. Line a muffin pan with 12 parchment paper muffin liners.

In a large bowl of a stand mixer, mix together the blanched almond flour, Swerve Granular and baking powder.

Mix in the melted refined coconut oil, almond milk, eggs, and vanilla extract.

Fold in the blueberries.

Distribute the batter evenly among the muffin cups. I like to use the large cookie scoop (3 Tbsp) for this step.

Bake for about 25-30 minutes, until the top is slightly golden and an inserted toothpick comes out clean. Do NOT OVER BAKE!

Another test you can do is to lightly touch the tops of the muffins, if they bounce back then they are done. If you left an indent in the top of the muffin that means they are not done.

23/11/2022

Candied Keto Butternut Squash for a tasty holiday twist on a family favorite recipe💫 Recipe below and more refined-sugar free, grain-free recipes on our website. Link in bio. Happy Thanksgiving!🍁

INGREDIENTS

**FOR THE FILLING:**
1 large butternut squash cooked
3 eggs
⅓ cup full fat coconut milk (or heavy whipping cream)
¼ cup grass-fed butter
⅓ cup Swerve Brown
2 Tbsp coconut sugar
1 tsp cinnamon
1 tsp vanilla extract

**FOR THE TOPPING:**
1 cup almond flour
2 Tbsp coconut flour
1 Tbsp tapioca flour
½ tsp unflavored gelatin
¼ cup Swerve Brown
1 Tbsp coconut sugar
6 Tbsp grass-fed butter

INSTRUCTIONS

PREPPING THE SQUASH
Microwave the squash for 5 minutes, turning once to make it easier to cut in half.

Cut the squash in half and scoop out the seeds using an ice-cream scoop or a big stainless steel spoon. Place in a pan cut sides down and add 1 cup of water.

Bake at 375 degrees F for 45 minutes or until the squash is tender when pierced with a fork.
Carefully scoop out the insides or you can let it slightly cool and then peel away the outer layer leaving you with just the flesh.

FILLING
In the Vitamix, add the squash flesh, eggs, coconut milk or heavy whipping cream, butter, Swerve Brown, coconut sugar, cinnamon, and vanilla extract, and then puree until smooth.

Pour mixture into a greased 8x11 inch pan; bake for 40 minutes. Meanwhile, make your topping.

TOPPING
Place almond flour, coconut flour, tapioca flour, gelatin, Swerve Brown, and coconut sugar in the bowl of a food processor. Process 2-3 times to combine; add butter.

Pulse until the mixture comes together to form a crumbly mixture. Spread crumbs onto a baking sheet lined with parchment paper; bake at 350 degrees F for 10 minutes.

Remove the crumbs from the oven and let cool. After the squash has baked for 40 minutes, sprinkle the crumb mixture on top and continue baking until the squash is set and doesn't jiggle in the middle.

26/09/2022

A low sugar treat idea to start your week with that magical combo of peanut butter and chocolate. Almond butter tastes great too. Gather these keto-friendly pantry staples ingredients and check out the full recipe on our website. Link in bio to make now or hit that bookmark to save for later.

CHOCOLATE COATING
3 oz cocoa butter
15 oz Lily's chocolate chips
1 tsp vanilla extract

PEANUT BUTTER FILLING
¾ cup natural creamy peanut butter
3 Tbsp refined coconut oil melted but not hot
⅓ cup Swerve Confectioners
2 Tbsp blanched almond flour
½ tsp vanilla extract
⅛ tsp Real Salt

23/09/2022

Deconstricted Burger Night Bowl 🍔🍟🥬🍅

A tasty, grain-free twist on all the components in a burger and fries meal. No recipe needed just some light structure and room for mixing in what your favorite toppings and sauces are. Here’s what’s in our burger night bowl.

> Ground Beef mix with frozen hashes browns, salt, and herb seasoning

> Carmelized Onions
Tip: meal prep a big batch and flash freeze in silicon cups before storing in freezer bags to pull out of freezer and reheat later.

> Diced Tomatoes
> Shredded Romaine lettuce
> Bubbies Sauerkraut (prebiotic)

Sauce
Mix or organic sugar-free ketchup and ranch

04/09/2022

Sending summer off on a colorful note. 🥬🌶This salad is a versatile side that can be prepped ahead of time for your Labor Day fun. Make it your own and add in any of your favorite veggies. Our favorite combo adds in a variety of colorful veggies but you could also use what you have on hand with similar ratios. Recipe is below and on our website. Link to recipe and other wellness content in bio.
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GLORIFIED CABBAGE SALAD
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Salad Mixture:
14 oz of shredded cabbage or your favorite salad mix
1/2 cup carrot, grated
1/3 cup green pepper, diced
1/3 cup celery, diced
1/3 cup onion, chopped
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Dressing:
1/3 cup swerve confectioners (you can use honey if you can handle the carbs)
2 Tbsp white vinegar
1/3 cup avocado oil
1/2 tsp real salt
1/4 tsp black pepper
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Directions:
In a medium sized serving bowl, mix together your salad mixture; set aside.
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In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad ingredients 1/2 hour before serving to give it time to blend the flavors but not too long that it gets soggy. Enjoy!

14/05/2022

Today we showered this lovely mama with gifts for her baby that is coming soon and this great aunt can NOT be more excited! One thing this year has taught us both is that life can change so fast! Where you think you are going is not always the destination.

If you haven’t noticed, we have been a bit quiet on here not because we lost our love of helping you be your best self with knowledge we have gained, but because life happened in a way we both were not “expecting”. Danielle and Frank found out they were having a baby and would once again be moving. I found out that I would be helping my local schools nutrition department when workers were hard to come by. It’s been such a blessing to take all I have learned on this Rise To Thrive Wellness journey and spread that love to the children and staff at West Lyon.

The quote that has helped my daughter and is also one of my favorites is to bloom where you are planted.

This year we both got planted in a different field but we are excited for summer and a chance to be back here more with you, our Rise To Thrive friends!

Comment below on ideas you’d like us to share here and thanks for being patient. We love you all!

28/03/2022

Are you ever too old to find apples and peanut butter to be the most satisfying snack combo?!! To help balance my blood sugar anytime I grab a piece of fruit like an apple I make sure to pair it with some protein like peanut butter or beef sticks. Cheese works great too. Apples are an easy way to get in some prebiotic fiber through food (feeding the good bacteria) win win!

What’s your favorite snack from childhood? Any habits carried over to today with a few adult “elevated” twists?

And as I’m working to perfect this favorite snack I’d say cutting them into rounds for easy spreading and topping with some cinnamon (blood sugar balancing) and toppings like h**p hearts for extra crunch is my new go to.

Fun after school snack for kids and (adults 😉) too!

17/03/2022

Happy St. Paddy’s Day! 🍀 Have you fallen for all of the green recipes on social yet?! I did. I couldn’t help but try a healthy twist on the Shamrock shake. The one necessary ingredient - fresh mint!

Here’s what’s in mine.

1 cup flax milk (any creamy milk would do)
1 scoop vanilla protein powder (grass fed beef isolate
1/2 avocado
Handful of spinach
A lot of fresh mint (started with 10 mint leaves or so and increased for more minty flavor)
1/2 cup cauliflower rice (or ice cubes)
1-2 dates
1 Tbsp chia seeds

Packed with enough protein, fat, and fiber that could be a meal substitute or break it up for an afternoon treat.

03/03/2022

Sometimes snacking can look like this. 💫I find that if I have meal prepped veggies and protein on hand there’s a better chance I’ll make balanced choices that support body when hunger strikes.

What I love about this roasted veggie combo is that they are a…

>> balanced approach to getting in healthy carbs and fiber through veggies

>> same roasting time - about 35 min at 420

>> they’re great snacking finger food. Who likes to snack with a fork.

>> they taste great reheated or cold.

Always pair carbs with protein to support balanced blood sugar.

In this snack combo we have a mix of healthy fats, protein, carbs, and fiber

Fat: olives and eggs
Protein: eggs
Carbs: roasted veggies (starchy and non-starchy)
Fiber: roasted veggies especially in cruciferous family

17/02/2022

6 ingredient Peanut Butter Chocolate Chunk Cookies. This recipe is low in sugar, grain-free, egg-fee and dairy-free. A tasty and might I add healthy cookie packed with so much flavor!

Serving: 8 cookies

Ingredients:
1 mashed banana
1/4 cups Swerve granular sugar
1/2 cup peanut butter
2 Tbsp coconut flour
1/2 teaspoon baking powder
1/2 bar of low sugar chocolate broken into chunks (I went with 100% but 80% is a more likely fan favorite)
Option to swap in chocolate chips
*
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1. Mix mashed banana, Swerve granular sugar, and peanut butter together in bowl
2. Add the coconut flour and baking powder, stirring until combines
3. Break chocolate bar into bite sized chunks and fold into mixture
4. Scoop into small 1-2 inch balls with spoon and place on baking sheet lined with parchment paper
5. Bake at 350 degrees for 12-15 minutes

15/02/2022

So many ways to taco! Question?! Would you rather switch things up with your tacos each time with something like fish tacos with cucumber,radish salsa or stick with the classics like ground beef tacos with sautéed veggies and salsa?

Frank gave two thumbs up to his first salmon tacos but ultimately the beef and sweet potato tacos won.

This is probably one of my favorite meals as of late. And thanks to the Super Bowl, brands like had great deals in store. So we loaded up on their grain-free taco and burrito tortillas, chips, and dairy-free queso. So Taco Tuesday is running into Taco Wednesday, Thursday and Friday. No complaints!

Salmon Tacos:
> Bake salmon at 420 for 15-18 minutes, drizzled with avocado oil and lime.
> Make salsa combining diced cucumbers, radish, green onions, cilantro, avocado oil, a little ACC, salt and fresh squeezed lime. Let flavors meld together a few hours
> Warm up Siete tortillas on skillet, 10-15 seconds each side
> Flake salmon into pieces and layer into shells, topped with salsa, avocados optional

Beef and Sweet Potato Tacos:
> Dice sweet potato into small cubes. Cooked on skillet browning in all sides with seasonings like dried oregano and salt. Set aside.
> Cook ground beef, seasoning with taco seasoning, oregano, and/or salt.
> Add potatoes back into skillet, followed by chopped kale (optional)
> Warm up tortillas on skillet
> Layer in beef and veggies mixture, adding favorite toppings on top like avocados, cilantro, salsa, cheese, etc.

13/02/2022

Baby Aba-Onu due to make an appearance July 2022 💕 We share this news with immense gratitude but also with level of sensitivity as we recognize the road to being parents can be straight for some and windy for many. And ours was the latter.

This is just our story that maybe can provide a glimpse of hope. We didn’t anticipate being able to conceive naturally so needless to say this has been the best surprise. I have a history of PCOS, Fibroids and Amenorrhea — having surgery to remove a softball sized fibroid 6 weeks before our wedding and uncovering a host of other hormonal imbalances I had known nothing about. I turned to a new OB and to functional medicine (getting to the root cause of disease while looking at whole systems of the body not just “fixing” symptoms).

This was a road I had never traveled down before but one I will never regret taking with Frank by side. Learning how to holistically nourish and heal from the inside-out. Started Rise to Thrive with Justin, Jodie, and Carrie who were the catalyst for this healing journey, spent a year in a holistic yoga teacher training program with an amazing group of women . Worked with a range of functional medicine and holistic health specialists paving the way to healing the gut and hormones. . Then we uncovered that due to exposure to black mold and high levels of mycotoxins in body more needed to be done. And began working with Dr. Bernarda Zenker, a specialist in this space.

Shortly after starting the mold detox protocol, plus a new gut/hormone protocol there were clear signs that healing was happening, 3 months later we conceived. God is good and our body’s desire and ability to heal is real. This baby is our symbol of what’s possible. If you’re questioning if healing is possible in any capacity keep believing. Praying for hope-filled outcomes on others unique journeys.

We’re beyond grateful for the folks who have already played a role in this growing baby’s life directly + indirectly. Friends, family, community and health care team. Grateful to this village 💕

Rise To Thrive - Wellness

05/12/2022

23/11/2022

26/09/2022

23/09/2022

04/09/2022

14/05/2022

28/03/2022

17/03/2022

03/03/2022

17/02/2022

15/02/2022

13/02/2022

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