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Monday 9am - 4pm Tuesday 9am - 4pm Wednesday 9am - 4pm Thursday 9am - 4pm

http://eastriverwellnessllc.com/

East River Wellness, New Kent, VA (2026)

12/31/2025

As 2025 comes to a close, like many, I have been reflecting on the past 365 days. It has been a wild ride full of so many firsts.
My first website.
My first blog post.
My first patient in this solo practice.
My first payment to my business.
My first completion of a client package with the improvements we were looking for.
My first time book-keeping.
🧡
Too many to name them all.
🧡
Some of the firsts weren’t as clap-worthy, but still valuable nonetheless, because there’s always learning & growth to do, especially in the uncomfortable.
🧡
Lesson 1: Just get started. I set up this business two years before I ever really did anything with it. I was waiting to be less busy, more prepared, more knowledgeable. What I really needed was to just start.
🧡
Lesson 2: It’s ok to learn as you grow. I don’t know everything about nutrition & health and will never purport to. But my patients can trust that I will bust my 🍑 to dive in and figure it out. Humility & work ethic go a long way.
🧡
Lesson 3: Not everything deserves my energy. Faith>Family>Patient Care>other jobs. As much as I’d like to pour into my social media or blog (I love writing!) my energy and mental capacity are limited. Yours are too, learning when to say no can save your health.
🧡
Lesson 4: My time is worth something. I am naturally a giver & a nurturer, & many times in the past, to a fault (aka, people pleasing). I don’t do this for the money, I do it because I love it and I’m called to. But my time and effort are, in fact, worth something. Your health is too.
🧡
God never leaves us the same if we’re willing. And he won’t leave ERW the same in 2026 either!
Here’s to a new year!!! 🥳 And THANK YOU to everyone who has supported & trusted me in 2025.

12/29/2025

Top reasons “diets” fail:
1. They are unsustainable and restrictive.
2. Goals & expectations are often unrealistic.
3. Most focus on quantity (calories) over quality (nutritional density).
4. Lack of long-term vision.
5. Poor understanding of normal biological responses to calorie restriction.
6. Baseline stress is too high or sleep is too poor.
🧡
Instead of setting goals that restrict, such as:
- No sugar
- 1200 calories
- No snacking
- No soda
- No sodium
- No fast food/eating out

Try goals that crowd out these things by being inclusive, such as:
- eat 1 cup of fruit, 2 cups of veggies daily
- eat 1/2 cup of beans daily
- eat 7g fiber with each meal
- eat 25g protein at breakfast/lunch/dinner
- drink 40 ounces of water by noon, 90 by the end of the day
- make dinner at home 5 nights a week
- pack my lunch 4 days each week
🧡
Doesn’t that sound doable, not dreadful???

12/17/2025

Breaking the cycle of illness start with you!

12/17/2025

As cold & flu season hit, you may be trying to ⬆️ Vitamin C intake. And yes! Vitamin C scavenges free radicals & plays an important role in immune function, but it does so much more.
🍓
Without vitamin C you can’t lay down collagen or adequately burn fat for fuel. Your dopamine and norepinephrine production will be sluggish & you’ll develop chronic low grade inflammation due to oxidative stress!
🍊
Our bodies do not make Vitamin C so we must get it through our diet (which also helps increase non-heme iron absorption) or supplementation.
🥝
Many patients and family (looking at you hubs) reach for OJ or Emergen-C in the winter but there are MUCH better options.
🍒
If you can get your C from whole foods, I recommend doing so because you’ll get all the other benefits as well (fiber, other vitamins and minerals, polyphenols). The average daily need for vitamin C is around 100mg per day (basic needs + stress most of us have). Here are some non-citrus options for getting vitamin C:
Yellow bell pepper - 340mg per medium pepper
Red bell pepper - 152mg per medium pepper
Cooked broccoli - 101mg per cup
Mustard greens - 117mg per cup
Guava - 125mg per fruit
Strawberries - 98mg per cup, sliced
Kiwi - 64mg per fruit
🍍
If you are smoker, under a lot of stress, do regular intense exercise, or have any other increased need for vitamin C, I recommend whole foods Vit C supplement. (Helpful tip, if your Vit C supplement gives you diarrhea, you’re taking too much 😬)

12/08/2025

It’s cold, snowing, and I wanted soup!
I completely made this up on the fly and it turned out SO good!
🍠🧅🧄🤤
Ingredients:
1/2 butternut squash, cubed (I got mine from )
1 small sweet potato, peeled and cubed
2 garlic cloves
1 medium yellow onion
2-3 cups chicken bone broth
1 can full fat coconut milk
1 tbsp EV olive oil
2 tsp. curry powder
1 tsp. sea salt
🥣
Sauté the squash, sweet potato, onion, salt, & garlic with the EVOO & about 1/2 cup bone broth. Cover and let simmer until everything is nice and soft.
Add 2-3 cups of bone broth, the full can of coconut milk & two tsp. curry powder. Stir it all around and bring to a simmer.
Place all ingredients in a blender or use an immersion blender to mix until smooth!
🧡🧡🧡
Let me know what you think ⬇️⬇️⬇️

12/05/2025

I really couldn’t pick between making this caption about the practice of medicine or about our relationship with ourselves. Both are impacting our health at an individual and population level.
If we as practitioners cannot attune to and use our intuition and past experience (which now gets dismissed as “anecdotal”), we will fail our patients.
If we as patients cannot attune to and use our intuition we will blindly follow advice that might not be in our best interest.
Technology has definitely provided many good things, but it has also severed us from ourselves and each other.
Let’s undo that, k?

12/03/2025

This is my peloton log from December ‘24 - Sept ‘25.
I didn’t lose motivation.
I didn’t lose willpower.
I wasn’t lazy.
😤
I was micronutrient deficient and living with a chronic infection I didn’t know I had (until I figured it out myself with a GI Map).
When your body cannot maintain optimal micronutrient levels one of the first things to go is exercise tolerance. Every single time your body will prioritize survival over unnecessary energy expenditure (metabolism and hormonal shifts required for exercise are micronutrient dependent).
Your body isn’t broken - it’s so very wise and it’s trying to save you.
🧡
So, here’s my message to you: You’re not lazy - you’re stuck in a chronic stress-nutrient deficient cycle. You need to:
- take things off your plate
- be kind to yourself
- eat as well as you can (without creating more stress)
- get basic micronutrient levels checked (ferritin, iron panel, b12/folate, vit D - these are the ones typically covered by insurance)
- if you can work with a provider who is skilled in GI Map interpretation, do it!

Every single thing I see goes back to the gut + stress.

11/27/2025

Science™️ likes to believe it is superior it its discovery. But the truth is, good science just affirms the knowledge of God.

Using the search term “gratitude” on Pubmed yields a quick 3,568 results, all of which certainly show positive impacts on human health and psychology.

A 2022 editorial piece summarizes the science of gratitude as follows: “‘Gratitude’ is more than a buzzword and may be more important than we realize. The science of gratitude is worth delving into, as science is beginning to show the following: the symptoms of the grateful person versus the stressed person with headaches, sleeplessness, compassion fatigue, and digestive issues can be likened to the sympathetic nervous system (the fight or flight response) versus the parasympathetic nervous system (the part of the nervous system that allows our body to ‘rest and digest’)."

God has known since creation that gratitude benefits us even in the face of situations where gratitude is difficult to summon.

So, no matter what your circumstance is today, I hope you can rejoice and be glad. Your life depends on it.

11/24/2025

When you take the time to listen to people, you notice patterns. Patterns and observation form the basis of research, and when those patterns buck The Science™️ you know you’re on to something.
🌿
When you understand that genetic susceptibility + toxic burden + nutrient deficiencies + microbiome composition drives health VS disease, it’s not hard to understand that different triggers can have varying effects across populations.
🌿
Cognitive dissonance and dogma fracture so many good things.

11/18/2025

The beginning of season reminder that you do not need an antibiotic for your sore throat, congestion, or cough that has been present < 24 hours.
❤️
The over-prescribing of antibiotics has both individual and societal impacts that perpetuates illness.
❤️
Having a cold, Covid, or the flu is inconvenient and uncomfortable, but antibiotics DO NOT HELP.
❤️
Supporting yourself year ‘round with proper nutrition, quality sleep, movement, stress reduction, and social connection are the best ways to avoid illness or have minimal impact.
❤️
If you do get sick:
- rest, NO overcommitment
- hydration, water + electrolytes
- Vit C for antioxidant support (500-5,000mg/day to bowel tolerance)
- Zinc for mineral immune support (15mg/day)
- Honey by the spoonful for sore throat and cough (or in your fav herbal tea)
- Nasal saline lavage (do NOT use tap water)
Other good options: Quercetin (natures antihistamine), NAC (thins mucous), Bromelain (natural cough suppressant).
❤️
Most things will resolve with in two weeks. Sometimes post-viral cough can last up to 6 weeks (super annoying, I know!).
Always work with and stay in touch with your provider for more personal guidance!

11/14/2025

Can we please talk about mindset?
People are out here making everyone TERRIFIED of an inevitable life transition.

There are absolutely physical changes that come with perimenopause, menopause, and aging, but in my experience the more we fear and resist the change, the worse it will be.

So, how about we embrace and optimize it?

K, thanks for coming to my Ted Talk.

11/13/2025

1. Early morning sun helps keep your circadian rhythm, mood, and energy levels ⬆️ but it’s typically not enough for healthy Vitamin D levels, so supplementing with Cod liver oil or vitamin D\k2 may also be recommended - check with your provider!
2. Herbal tea is a great way to stay warm + boost polyphenol/antioxidant consumption to keep your gut & immune system on point.
3. Focus on seasonal foods. For me on the east coasts, that means squashes & brassicas which are perfect for soups or roasting.
4. Enjoy the treats that come with the season, but don’t allow it to become a habit or over-run your kitchen. Both excess sugar and alcohol can impact gut health and immunity, leaving you vulnerable. Follow your goals, not your feelings.
5. Losing DST is always an adjustment for me. My body fights the change. This + the cold weather make me want to nap not exercise. So, I’m making adjustments instead. Working out earlier + keeping a heater in my workout space has helped.
6. Rest. Slow down. Do less. It will be okay. There is a season for everything. Go to bed earlier. Sleep. Restore.

East River Wellness

12/31/2025

12/29/2025

12/17/2025

12/17/2025

12/08/2025

12/05/2025

12/03/2025

11/27/2025

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11/14/2025

11/13/2025

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Monday	9am - 4pm
Tuesday	9am - 4pm
Wednesday	9am - 4pm
Thursday	9am - 4pm