Be Well with Jessica Yanke

Be Well with Jessica Yanke I am a HHP & CNC and my passion is teaching people to have a healthy relationship with food!

Not every meal needs to be a gourmet masterpiece.In fact, usually the simplest meals are the most satisfying.Take this p...
11/03/2025

Not every meal needs to be a gourmet masterpiece.

In fact, usually the simplest meals are the most satisfying.

Take this plate right here. Nothing spectacular. Until you learn that everything on this plate…I did.

I shot the deer and canned the meat. I harvested the green beans, and I baked these potatoes.

All that work last year and this past summer, and it made dinner possible in less than 10 minutes.

What’s something you do ahead of time to make dinner easier on yourself?

One of my favorite easy buttons to help clients meal prep: Rotisserie Chicken!Rotisserie chicken is such a weeknight he...
10/29/2025

One of my favorite easy buttons to help clients meal prep: Rotisserie Chicken!

Rotisserie chicken is such a weeknight hero because it’s already cooked—you can turn it into multiple meals in minutes. Here’s a breakdown of different ways to use it:

⸻

1. Quick Salads
• Classic Chicken Salad: Shred chicken, mix with mayo or Greek yogurt, celery, grapes, and a little mustard. Serve on bread or lettuce.
• Southwest Chicken Salad: Toss shredded chicken with black beans, corn, avocado, cherry tomatoes, and a lime-cilantro dressing.

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2. Sandwiches & Wraps
• Buffalo Chicken Wrap: Mix shredded chicken with buffalo sauce, add lettuce, and wrap in a tortilla.
• Chicken Club: Layer chicken, bacon, tomato, and avocado on toasted bread with mayo.
• Chicken Caesar Wrap: Toss chicken with Caesar dressing, romaine, and Parmesan, then wrap it up.

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3. Quick Soups
• Chicken Noodle Soup: Add shredded chicken to chicken broth, chopped carrots, celery, onion, and cooked noodles.
• Mexican Chicken Soup: Use broth, shredded chicken, black beans, corn, diced tomatoes, and spices. Top with tortilla strips.
• Creamy Chicken & Rice Soup: Combine chicken, rice, broth, and a splash of cream or milk with some veggies.

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4. Easy Pastas & Grain Bowls
• Chicken Alfredo Pasta: Toss shredded chicken into cooked pasta with Alfredo sauce and Parmesan.
• Chicken Fried Rice: Add chicken to rice with peas, carrots, scrambled eggs, and soy sauce.
• Grain Bowl: Layer quinoa or rice, shredded chicken, roasted veggies, avocado, and a drizzle of tahini or vinaigrette.

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5. Quick Tacos & Quesadillas
• Chicken Tacos: Warm tortillas, fill with chicken, lettuce, cheese, and salsa.
• Quesadillas: Shred chicken into tortillas with cheese and cook in a skillet until melty.
• Enchiladas: Roll chicken with cheese in tortillas, top with enchilada sauce, bake 20 minutes.

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6. Snacks & Appetizers
• Chicken Nachos: Layer chips with chicken, cheese, beans, and bake until melty.
• Chicken Pizza: Top a pre-made crust or naan with chicken, sauce, cheese, and veggies. Bake.
• Chicken Sliders: Mini buns with shredded chicken and BBQ sauce make perfect bite-sized snacks.

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The beauty is, one rotisserie chicken can easily become 3–5 meals—just shred it once and store in the fridge.

Veggie & Cheese QuesadillasTime: 15 minutesServes: 2-4Ingredients: • 4 large flour tortillas • 1 cup shredded cheese (ch...
10/27/2025

Veggie & Cheese Quesadillas

Time: 15 minutes
Serves: 2-4

Ingredients:
• 4 large flour tortillas
• 1 cup shredded cheese (cheddar, mozzarella, Monterey Jack, goat cheese, or combo)
• 1 cup spinach or mixed veggies (bell peppers, onions, mushrooms, tomatoes)
• 1 tbsp olive oil or butter
• Salsa or sour cream for dipping

Instructions:
1. Heat 1 tsp oil in a skillet over medium heat.
2. Place a tortilla in the skillet, sprinkle half with cheese and veggies, fold over.
3. Cook 2-3 minutes per side until golden brown and cheese melts.
4. Repeat with remaining tortillas.
5. Cut into wedges and serve with salsa or sour cream.

Add some protein with leftover ground beef, shredded chicken, bbq sauce and tuna are a great combo!

These are so great because you can use whatever you have on hand or whatever flavor combo you are in the mood for.

Before we start sharing healthy recipes, let’s dispel the idea that our goal is ever perfection.Perfect isn’t possible.W...
10/20/2025

Before we start sharing healthy recipes, let’s dispel the idea that our goal is ever perfection.

Perfect isn’t possible.

What is possible? 80/20

Make nutrient dense, healthy choices 80% of the time.

The other 20%?? Do what you want. Have dessert. Eat seconds. Enjoy that thing that you know you shouldn’t do daily.

Keep your metabolism on its toes and it’ll keep working at peak performance.

What’s your 20%?

Yup. I said we were going to focus on food and here I am posting my new mattress 😂😂😂But seriously, food is the fuel for...
10/20/2025

Yup. I said we were going to focus on food and here I am posting my new mattress 😂😂😂

But seriously, food is the fuel for your body, but sleep is where healing happens. It’s where the mind stills and recharges. Where your body relaxes and regenerates.

So, we are still going to talk about the entire holistic wellness wheel.

What is something YOU do to help you get a good nights sleep?

Restore your inner rhythm.End your week with a deep exhale.Sip something warm, stretch, or step outside for a few slow b...
10/19/2025

Restore your inner rhythm.

End your week with a deep exhale.

Sip something warm, stretch, or step outside for a few slow breaths.

Your body knows how to return to its natural rhythm — you just have to listen.

Let today be about ease, gratitude, and quiet restoration.

10/18/2025

🌿✨ Hey friends ✨🌿

I’ve been feeling inspired to share more food love in this space — easy, nourishing meals, fresh ideas, and simple ways to bring a little more intention to what we eat.

Before I dive in, I’d love your thoughts…

👇 What do you like best?
🥗 Pictures
🎥 Short videos
📝 Step-by-step recipes
🌸 Or a mix of everything?

I want this to feel fun, real, and inspiring — something that makes you want to eat well. 🤎

Reflection: What feels out of balance?Take a quiet moment to check in.What feels steady in your world right now — and wh...
10/18/2025

Reflection: What feels out of balance?

Take a quiet moment to check in.

What feels steady in your world right now — and what feels a little off-center?

Awareness is the first step back toward balance.

No fixing, no forcing… just noticing with kindness.

Roasted chickpeas, earthy Brussels sprouts, golden turmeric, a drizzle of tahini — grounding foods to keep you steady as...
10/17/2025

Roasted chickpeas, earthy Brussels sprouts, golden turmeric, a drizzle of tahini — grounding foods to keep you steady as the seasons shift.

What’s your favorite fall comfort food that helps you feel whole?

🌿 A Gentle Shift for Be Well 🌿After a lot of reflection (and a few tears), I’ve made the tender decision to close Be Wel...
10/17/2025

🌿 A Gentle Shift for Be Well 🌿

After a lot of reflection (and a few tears), I’ve made the tender decision to close Be Well’s physical office and move fully to virtual sessions.

This was not easy—I have loved every inch of that beautiful space and the incredible providers who share it. They are truly wonderful, and I hope you’ll continue to support and visit them.

Most of my clients are already meeting with me online, and I’ve realized that shifting completely to virtual care is the best way to keep Be Well sustainable and to serve you with more presence and flexibility.

While I’ll miss the cozy energy of the office, I’m excited to keep connecting with you wherever you are. Thank you for every visit, every conversation, and all the love you’ve given me and the space. Your support means more than I can ever say.

Here’s to this next chapter—rooted in gratitude, growth, and connection. 💚

—Jessica

The Rhythm of NourishmentSome days are green smoothies and movement.Other days are cozy bowls and stillness.Both are par...
10/16/2025

The Rhythm of Nourishment

Some days are green smoothies and movement.

Other days are cozy bowls and stillness.

Both are part of the rhythm of being well.

Give yourself permission to flow with your own seasons.

Grounding Through FoodFall reminds us to root down. To choose warmth, spice, and comfort.Notice how your meals make you ...
10/15/2025

Grounding Through Food

Fall reminds us to root down. To choose warmth, spice, and comfort.

Notice how your meals make you feel — not just full, but grounded.

Food is energy. What are you feeding your balance with?

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Reedsburg, WI
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