Vitabe Wellness

02/21/2026

Keep these 4 foods stocked in your kitchen for optimal health benefits:

Probiotic for gut health: unsweetened yogurt, miso, sauerkraut, kimchi (fermented foods)

Cruciferous Vegetables for antioxidants, polyphenols and micronutrients: broccoli, cauliflower, brussel sprouts, arugula

Quality Protein to use as an insulin buffer: grass fed beef, wild caught fish/seafood, pasture raised chicken and eggs

Fiber for omega- 3 fatty acids and to feed gut bacteria to lower inflammation and increase cell function: chia/ flax seeds, black beans, lentils, raspberries, organic whole grain oats/ grains

02/17/2026

02/17/2026

Are you getting confused and even overwhelmed with the recent Protein hype and the seemingly unlimited varieties of "high protein" foods?

Four things to remember:

1. Compare the marketed "high protein" food to the original version. More often than not, it's basically the same. (Its all about marketing)

2. Look at the total grams of fat and carbohydrates. If the total of those Is higher than the amount of grams of protein, then It Is not a high protein food.

OR

3. If the grams In protein multiplied by ten Is less then the number of calories, It Is not a high protein food. Example : 12grams protein In a 200 calorie "protein bar." 12

02/16/2026

For a long time, I fell into the trap of thinking "better" had to look a certain way. I felt like if I didn’t share every home-cooked meal, every hands-on activity with my kids, or the highlight reel of our travels, it somehow didn’t "count." Now, with all fairness, those posts were, in fact, the last 20 years of my life, I just posted for the wrong reasons.

I was chasing the applause. I was sharing too much of my life with people who shouldn't have had access, just to say "look at me."

Here is the truth I had to learn the hard way: The most important work you will ever do for yourself happens when nobody is watching.

Real wellness isn't a standing ovation; it’s the quiet, beneficial habits that make your days easier and your life happier.

Sure, you'll get that instant dopamine hit when someone acknowledges you, but once you start acknowledging yourself, nothing else will matter and true satisfaction and happiness will present itself.

👇 Drop a "🌱" if you're choosing progress over performance today.

02/16/2026

I remember when I was a kid plastic wasn’t everywhere - in the oceans in our homes and in our bodies, so I am really excited to watch The Plastic Detox:

“When six couples embark on a plastic detox within their homes, it changes their families forever. This eye-opening documentary explains what microplastics are doing to our health and how we can take matters into our own hands.” .

Link to watch the trailer here: https://www.youtube.com/watch?v=Esd8PEWlt9w or see the link in my bio 🔼

Watch The Plastics Detox on Netflix March 16th !

02/13/2026

I understand. You are waiting for it to get warmer outside so you can be more active outdoors, right? And this comes AFTER you waited for the holidays to come and go? And before that it was when the kids start school again? Which was just last summer where you just kept telling yourself "it is what it is."

The biggest problem with implementing change is that everyone has an "all or nothing" approach. This lead to most "failing" their attempt.

We start with approach habits. These are small habits you implement into your every day. We aren't taking anything away, we are adding.

what do I mean by this? Instead of saying "I'm not drinking soda today, I'm done!" Just make a goal of drinking more water. Instead of telling yourself you have to STOP doing something, start recognizing what you can START.

Put effort into habit change. You may tell your child, "you need to eat your fruits and vegetables" or "slow down while eating," but if you aren't practicing what you preach, what are they learning?

Change will not happen if you're not willing to discipline yourself.

02/07/2026

Sometimes the brain gets loud and starts keeping score when you never agreed to play. You’re trying to be kind, trying to be decent, and it can start to feel like you’re only good if you’re pleasing everyone. You’re not doing this for everyone else, though. You show up where it matters, when you’re needed, when your presence is valued. So today, you feed the starter instead. Hands in dough, patience over panic, trusting that time and care really do change things. You don’t have to be everything to everyone to be good. Sometimes showing up looks like flour on the counter and hope rising quietly on the side. And in this, you are reminded why you step back when needed and can enjoy the home and family you've created. Removing the extra noise and living intentionally is how you make sure there’s still something real and steady left to give.

02/06/2026

So I did the thing. The internet is a wild thing.