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Read more about the article Chicken Lettuce Wraps

Chicken Lettuce Wraps

Chicken Lettuce Wraps Swapping lettuce for bread or a low carb tortilla style wrap is a great way to increase the nutrition of your meals and decrease the calories. If…

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Read more about the article Cauliflower Rice with Black Beans and Vegetables

Cauliflower Rice with Black Beans and Vegetables

  Cauliflower Rice with Black Beans and Vegetables 2 Tbs olive oil1 can 15 oz can of organic black beans1 can organic sweet corn1 onion thickly chopped1 cup sliced mushrooms1/2…

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Read more about the article Quick Kelp Noodle Soup

Quick Kelp Noodle Soup

  Quick Kelp Noodle Soup 10 cups chicken bone broth4 cups fresh, mixed baby greens (I love Super Greens by Organic Girl)4 Tbs iquid aminos, tamari or soy sauce1/2 cup…

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Read more about the article Raw Blackberry & Blueberry Chia Seed Jam

Raw Blackberry & Blueberry Chia Seed Jam

  Raw Blackberry & Blueberry Chia Seed Jam 6 oz(s) Strawberries (1 lb Container)6 oz Black Berries 1 Container 5/6 – 6 Ounces1 tbp(s) Syrups – Maple3 tbsp Chia Seed1…

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Read more about the article Vegetable Stir Fry with Zoodles

Vegetable Stir Fry with Zoodles

  Vegetable Stir Fry with Zoodles 3 tablespoon Oil – Sesame2 cups sliced shiitake mushrooms1 large chopped large head of broccoli, chopped into bite sized pieces1 red bell pepper, chopped…

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Read more about the article Make your coffee healthy with cinnamon

Make your coffee healthy with cinnamon

Can't kick coffee or don't want to? Yeah, me either. I stopped drinking coffee for a year, then started drinking it again. I don't have any intolerances to it and…

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Read more about the article Energy Bites – Kid Approved

Energy Bites – Kid Approved

Ingredients: 1 cup (dry) organic oatmeal 2/3 cup raw shredded unsweetened coconut 1/2 cup raw nut butter 1/2 cup ground flax seeds 1/3 cup honey or agave nectar 1/4 cup…

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Read more about the article Eat All Week Roasted Vegetables

Eat All Week Roasted Vegetables

Vegetable Ideas: Broccoli (Protein/Fiber/ Vitamin C & K, Folate), Asparagus (protein/Fiber/ Vitamin K), Sweet Potatoes (Vitamin A & B's/Fiber), Brussel Sprouts (Protein/Fiber/ Vitamins C, K & B/ Omega-3) Directions: This…

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Alchemy – Nutrition & Movement is an online and in person holistic nutrition and movement resource focused on helping people live their best life.

1-831-588-2008

Recent Posts

  • Support Gut Health, Hormones, and Energy with This Chia + Flax Yogurt Parfait with Berries
  • Befriend Your Nervous System Masterclass: Why Healing Starts with Safety
  • Morning Protein Coffee for Energy, Focus & Strength
  • Rooted in Love: A Mother’s Day Beach Yoga Flow Fundraiser in Santa Cruz

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Feel it to heal it. It’s time to loosen your gri Feel it to heal it. It’s time to loosen your grip and find your flow. And how do I know the way? I’ve walked it. Through childhood trauma. Through the deep ache of grief. Through hormone shifts, anxiety, burnout, and the tender work of raising children while trying to stay strong and keep my own head above water. I’ve lived what so many women silently carry. And now, I’m becoming the person I needed along the way. This is the heart of my work—holistic support for women who want real, lasting change. Those who want to let go of the heaviness and finally feel free. Not another bandaid. Not more hustle. Not another shake or pill. But a way to feel strong, clear, and at home in your body again. If you’re ready, I’d love to walk with you. Interested to learn more? Book a free 30-minute Wellness Action Plan session. DM or comment 'HEAL' to book your free session. Let’s make the most of this one wild and beautiful life. #FeelItToHealIt #HolisticHealing #MindBodyHealth #WomenSupportingWomen #HealingIsPossible #RootCauseHealing #PerimenopauseWellness #SomaticHealing #GriefHealing #FunctionalNutrition #SlowWellness #NervousSystemSupport #WholeBodyHealing #WomensHealthCoach #SantaCruzWellness
Did you know many store bought household cleaners Did you know many store bought household cleaners contain endocrine-disrupting chemicals linked to hormone imbalance, mood swings, and even fertility issues? Removing toxic chemicals from you home and beauty routine is better for you, your family, and the earth. Plus it’s so easy to make your own! Here’s my go-to DIY all-purpose cleaner to keep your home (and hormones) in harmony: • 2 cups water • 1/2 cup white vinegar • 1 teaspoon clean dish soap • 1/4 cup rubbing alcohol • 10–15 drops essential oil (I love lemongrass or tea tree) Mix in a spray bottle, shake, and use anywhere you’d normally reach for a conventional cleaner. Your body will thank you. Let me know if you try it and share with a friend! Want more tips like this? Follow for holistic hormone support rooted in science + nature. #HormoneHealthTips #NaturalLivingDaily #ToxinFreeHome #HolisticWellness #WomensHealthMatters #CleanerLiving #HealthyHormones #FunctionalWellness #NontoxicHome #HormoneSupport
The abs come easy for me—part lucky genetics, pa The abs come easy for me—part lucky genetics, part consistent movement, nourishing food, and stress management (goodbye cortisol belly!). But actually feeling good in my body? That’s taken real work. At 46, I feel calm, clear, and strong. Not because I hacked my hormones with a pill, but because I’ve learned how to truly support my body through perimenopause. It’s a hormonal rollercoaster for many women—and whether you take HRT or not, there are foundational habits that matter. In a world quick to medicate every symptom (or focus only on aesthetics), I teach women how to listen to their bodies—and support them the way they were designed to be supported. Perimenopause isn’t a flaw. It’s a powerful transition. So why aren’t we talking more about what it really takes to move through it with strength and confidence? Here are my 4 daily non-negotiables that help me stay balanced and connected: 1️⃣ Somatic meditation to calm my nervous system and lower cortisol. 2️⃣ Daily movement to support metabolism, blood sugar, and mood. 3️⃣ Morning sunlight to align my circadian rhythm and naturally boost hormone production. 4️⃣ A blood-sugar balancing breakfast with fiber, fat, and protein to fuel my body and support gut + brain health. 💊 I’m not anti-HRT. I’m just particular about what I put in my body. And honestly—I don’t trust pharmaceutical companies to put women’s long-term health first. So I start with foundations. Because research shows that nutrition, movement, and lifestyle often deliver similar outcomes to HRT. (But where’s the money in promoting that?) ✨ When you give your body what it truly needs—it responds. 💌 Ready to reconnect to your body and find your balance? Comment or DM RESET to learn about my 6-week Total Mind-Body Reset—a natural path to hormone health, energy, and clarity. #somatichealing #mindbodyhealth #hormoneimbalance #hrt #hormonereplacementtherapy #naturalhormonehealth #holistichormonehealth #selfcare #dailysunlight #healingjourney
When you’re stuck in fight-or-flight, your body When you’re stuck in fight-or-flight, your body is in survival mode. That means: • Your digestion slows down • Hormones get thrown off • Anxiety and depression increase • You may hold on to weight, even if you’re eating well Why? Because the body isn’t focused on healing—it’s focused on surviving. To truly heal, your nervous system needs need to be able to shift into parasympathetic mode—also known as rest and digest. This is the only state where your body can absorb nutrients, balance hormones, release stored tension, and rebuild. Unresolved stress and trauma keep your system on high alert, making healing feel just out of reach. But with gentle somatic practices, we can teach the body that it’s safe again. Join me for a free masterclass: Befriend Your Nervous System. You’ll learn how chronic stress impacts your health—and what you can do to shift into healing. DM or comment “somatics” for the link. Your body wants to heal. It just needs to feel safe first. #somatichealing #mindbodyhealth #stressreduction #holistichealthcoach #selfcare #healthylifestyle #nervoussystemhealing #naturalhealth
Because another prescription isn’t what most of Because another prescription isn’t what most of us actually need. ⁠ Women are struggling through perimenopause, anxiety, gut issues, burnout—and being handed pills instead of real support. ⁠ But the root problem isn’t that we’re broken. It’s that we’ve never been taught how our bodies work and how to truly support our bodies so we can thrive. ⁠ – Nervous system dysregulation – Nutrient depletion – Chronic stress – Disconnection from our own needs - Disconnection from our bodies and nature ⁠ These are the real root causes of our symptoms. And until we address them, pills will just treat symptoms. Your root cause will persist. ⁠ True healing happens when you reconnect with your body. Allowing it to rest and feel safe. When you listen. When you slow down. When you start working with your system, not against it. ⁠ This is exactly what you learn in my free masterclass: Befriend Your Nervous System June 4th at 5:30 PM PT (Replay available) ⁠ Want the link? DM or comment “SOMATICS” and I’ll send it your way. #befriendyournervoussystem #somatichealing #rootcausehealing #functionalwellness #perimenopause #nervoussystemsupport #beyondthepill #womenshealth #holistichealing
Mind body health is found in simple consistent dai Mind body health is found in simple consistent daily self care commitments. We were made to move our bodies. When we don’t move - our minds and body suffer. I’m curious when the last time a Dr. prescribed you a daily walk? I can tell you that a Dr. has never suggested this to me, but the research shows that for many people the benefits are just as good as a prescription. When we’re struggling with depression, anxiety, or burnout, no one tells us that walking—simple, free, and powerful—can shift our mood, energy, and outlook. Daily movement is medicine. It helps regulate your nervous system, reduce inflammation, boost dopamine, and reconnect you to your body. Movement is one of the three pillars of health I teach my clients about—alongside nourishment and nervous system care. Want to explore a more holistic approach to your healing? DM or comment HEALTH for my free Holistic Health Guide. Let’s bring mind and body back into balance. #movementismedicine #walkingistherapy #movementislife #hotgirlwalk #naturalhealth #nourishmovethrive #stressmanagement #mentalhealthsupport #holistichealth #somatichealing #mindbodyhealth #healingjourney #holistichealthcoach #healthylifestyle
I spent years feeling like I was too much. Too em I spent years feeling like I was too much. Too emotional. Too sensitive. Too anxious. ⁠ The truth? I was stuck in anxious attachment—constantly scanning for rejection, trying to earn love, and being hard on myself when things felt off. ⁠ What finally helped me shift wasn’t more self-discipline. Or staying away from assholes - although that did help a lot. It was self-compassion. Softening the inner voice that said I had to fix something so that I could be loved or accepted. Learning to meet my anxiety with curiosity and compassion instead of shame. ⁠ This is nervous system work. The deep inner rewiring that starts with safety, not self-judgment. ⁠ 💛 If you’ve felt stuck in anxious attachment or constantly on edge in relationships, you’re not alone—and you’re not broken. Comment SOMATIC or DM me to learn how somatic healing and self-compassion can help you feel more secure, grounded, and connected—within yourself and with others. #attachmenttrauma #anxiousattachment #somatichealing #selfcompassionjourney #selflove #selfacceptancejourney #mindbodyhealth #healingfromtrauma #healingjourneys #selflove
Your symptoms aren’t the problem. They’re the Your symptoms aren’t the problem. They’re the messenger. Your body has been trying to get your attention. Chasing symptoms with your doctor can feel exhausting and discouraging—especially when the tests are “normal,” but you still don’t feel like yourself. Most doctors are trained to diagnose and prescribe. But they’re not trained in: • Gut health • Nutrition and supplements • Nervous system regulation • The impact of chronic stress and trauma • Or how real-life support helps you make changes that stick That’s where I come in. As a functional holistic nutritionist and mind-body health practitioner, I help bridge the gap between what your doctor says, how your body feels, and what to actually do to move the needle. Inside the 6-week Total Mind-Body Reset, we work together to: • Reduce inflammation and calm stress • Support hormones, digestion, and sleep • Rebuild energy from the inside out • Create sustainable shifts that support long-term healing You don’t need a full life overhaul. You need someone who can help you listen to your body—and take action that feels clear, supported, and doable. Let’s talk about what your body is asking for. Book a free 30-minute Wellness Strategy Call to get clarity, connect the dots, and explore if this is the right next step for you. Click the link in bio, comment, or DM ‘RESET’ to grab your spot. #holistichealthcare #functionalnutrition #selfcare #rootcause #naturalhealing #healingjourney #mindbodyhealth #bestlife #compassionatecare
It’s not just in your head. If you’re still f It’s not just in your head. If you’re still feeling anxious, depressed, or disconnected—even after traditional talk therapy—it could be your body that needs healing. Here are 3 root causes of mental health struggles most people overlook: 1. Inflammation Chronic inflammation can disrupt brain chemistry, increase anxiety, and create fatigue. Support tip: Focus on anti-inflammatory foods (like leafy greens, wild salmon, and turmeric) and reduce processed foods, alcohol, and sugar. 2. Gut Health Your gut produces over 90% of your serotonin. When it’s out of balance, so is your mood. Support tip: Eat fermented foods (if tolerated), fiber-rich veggies, and consider a functional stool test to get to the root. 3. Sleep & Stress Poor sleep and chronic stress dysregulate your nervous system and keep your body in a constant state of survival. Support tip: Create a calming evening routine, limit screen time before bed, and explore practices that help your system downshift. Here’s the truth: You can’t truly heal your mental health in a body that isn’t supported from the inside out. Somatic healing supports sleep, gut health, and inflammation helping your body feel grounded, calm, and balanced again—so that real healing can begin. Ready to reconnect with your body and your peace? Join my free masterclass on June 4th or book a free Wellness Strategy Call to create your personalized path to healing. Comment “SOMATIC” or DM me for the link. #somatichealing #holisticmentalhealth #mentalhealthcounseling #gutbrainconnection #inflammationrelief
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