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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…

Continue ReadingEat All Week Roasted Vegetables
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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

  • 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
  • Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes

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Rooted in Love - A Mother’s Day Beach Yoga Fundr Rooted in Love - A Mother’s Day Beach Yoga Fundraiser A space to slow down, reconnect, and remember what truly grounds you. Join us on the beach this Mother’s Day for an all-levels yoga flow, honoring the divine mother within and around us. ✨ Come as you are ✨ Give if you feel called ✨ Leave more connected 🧘‍♀️ Sunday, May 11th @ 9 AM 📍 Black’s Beach, Santa Cruz 💛 Donation-based (proceeds go to Save Our Shores) 🌊 All are welcome — no one turned away for lack of funds! Register here: https://forms.gle/75avJo36JVhAYzKV9 Comment or DM FLOW to receive the link to register or donate 💌 #RootedInLove #BeachYoga #MothersDayFlow #SantaCruzYoga #YogaForTheOcean #CommunityHealing #SaveOurShores
Your nervous system holds the key to your mind-bod Your nervous system holds the key to your mind-body health. If you’re navigating chronic stress, overwhelm, burnout, or trauma — and you’re ready to get out of your head and feel more peaceful, resilient, safe, and grounded — this masterclass is for you. In Befriend Your Nervous System, I’ll show you how stress and trauma can rewire your body into a constant state of defense — and how to begin restoring calm through simple, somatic tools. We’ll explore: • Why your nervous system holds the key to healing • How survival mode impacts your sleep, digestion, energy, and mood • A daily practice to help you reconnect with your body and feel safe again ✨ June 4th @ 5:30 PM PST Free to join — replay available Comment or DM HEAL and I’ll send you the link — or tap the link in my bio to register. #nervoussystemhealing #somatichealing #stressrelieftools #traumainformed #mindbodyconnection #holistichealing #healingjourney #emotionalresilience #nervoussystemsupport
It’s time to learn how to befriend your nervous It’s time to learn how to befriend your nervous system. Stress, trauma, and grief don’t just disappear — they live in your body until you create space to process and release them. And if left unresolved can turn into many of the issues that people struggle with like gut dysfunction, anxiety and depression, sleep issues, and hormone imbalance. In my free masterclass, you’ll learn how stress and trauma rewire your nervous system — and I’ll guide you through simple, body-based tools and a daily practice to help you feel more grounded, safe, and resilient. ✨ Befriend Your Nervous System 📅 June 4th at 5:30 PM PT 🎥 Replay available if you can’t make it live Comment or DM HEAL for the link, or tap the one in my bio to register. #nervoussystemhealing #somatichealing #stressrelieftools #traumainformed #mindbodyconnection #holistichealing #regulatethenervoussystem #anxietyrelief #embodimentpractice #healingjourney #emotionalresilience #nervoussystemsupport
Gut health, hormone balance, and metabolism—all Gut health, hormone balance, and metabolism—all supported in your very first bite. Let’s do it. This chia-flax-berry cinnamon bowl is my go-to Build-a-Plate breakfast. It’s quick, nourishing, and checks every box: ✔️ Blood sugar balance ✔️ Gut-friendly fiber ✔️ Hormone support ✔️ Nourishing fats + probiotic boost Here’s the recipe: • 2 tbsp chia seeds (soaked in hot water for 5–10 min) • 1 tbsp freshly ground flax (for max hormone and gut benefits) • ½–¾ cup unsweetened probiotic yogurt (with live cultures) • 1–2 cups mixed berries • Sprinkle of Ceylon cinnamon • Optional: 1 scoop protein powder + 1 tbsp walnuts or pumpkin seeds Why it works: • Chia + flax = omega-3s, fiber, and hormone-loving lignans • Berries = antioxidants + gut-healing polyphenols • Probiotic yogurt = microbiome support • Ceylon cinnamon = blood sugar balance, liver-friendly • Healthy fats = brain + hormone support • Protein (in your coffee or added here) = metabolism + cravings control Nutrition snapshot: Without added protein: ~300–325 calories | ~12g protein | ~18g fiber With protein (scoop added or in coffee): ~400–425 calories | ~25g protein | ~18g fiber Your first meal sets the tone for you day - make it count. It tells your body: you’re supported, nourished, and don’t need to store fat or spike cortisol. Want to learn more about my Build-a-Plate approach to eating that supports your gut, hormones, and metabolism? Want more Build-a-Plate meals that support your gut, hormones, and metabolism? This is exactly the kind of simple, sustainable shift we focus on in my 6-Week Total Mind-Body Reset—a personalized program designed to help you rebuild your energy, balance your hormones, and feel good in your body again. DM or comment RESET and I’ll send you my free Holistic Health Guide—plus details on how the Reset can support you. #HormoneHealth #GutHealing #MetabolismSupport #WomensHealthCoach #HolisticNutrition #FiberFirst #ChiaPudding #BloodSugarBalance #HealthyHormones #CeylonCinnamon #ProbioticYogurt #HealthyBreakfast #PerimenopauseSupport #DigestionSupport #MidlifeWellness #BalancedPlate #NourishToThrive #WellnessTipsForWomen
Rather than jumping straight into your to-do list Rather than jumping straight into your to-do list or reaching for your phone, try starting your day with this slow, intentional somatic practice. It’s just 10 minutes—but it can change everything. Because how you start your day… is how you live your day. This practice is about reconnecting to Self— …the grounded, present, clear, and compassionate part of you. The part of you that existed before the noise, the pressure, the roles. When you begin your day here, something shifts: 🧠 You create safety in your body 🌬 You regulate your nervous system 💛 You step out of autopilot and into presence ✨ That’s why it works. When your nervous system feels safe, everything else flows. Digestion, mood, energy, clarity—they all improve. You make aligned choices. You lead your day instead of reacting to it. 💫 Here’s the practice: 1. Ground: Sit or stay in bed. Let your body soften. Notice what’s tight or tender. No judgment—just presence. Breathe deeply: in through the nose, out through the mouth. 2. Connect to Self: Place your hand on your heart. Say: “Good morning. I love you.” Then ask: ❤️How am I doing this morning? ❤️How does my heart feel? ❤️What do I need today to show up as my best Self? 3. Set your energy: Breathe in what you want to carry—peace, power, presence. Let it land. Let it guide you. 💌 Want more practices like this? DM or comment ‘Mindful Morning’ and I’ll send you my free somatic healing guide + a 15-minute morning routine video. #MindfulMornings #SomaticHealing #RootedInSelf #StartWithIntention #EmbodiedLiving #NervousSystemSupport #HolisticHealing #DailyRituals #SelfConnection #GroundedLiving #SlowMorningMovement
I’m not usually hungry first thing in the mornin I’m not usually hungry first thing in the morning, but I still start my day with a little protein—and my gut, brain, and hormones thank me for it. This has been my recent go-to morning protein coffee (with bone broth protein + creatine). It’s easy, nourishing, and helps me start my day feeling grounded and focused without a full meal. Here’s why it works: Fasting can backfire for many women—spiking cortisol, disrupting blood sugar, and leaving you moody or wired-and-tired. A little protein first thing supports: • Gut lining + immune function • Stable energy + better mood • Hormonal balance (especially in perimenopause) Tips like this are exactly what I share inside my 6-week Total Mind-Body Reset—simple shifts, real results. Want the recipe? Drop a “recipe please” in the comments or DM me and I’ll send it your way. #MindBodyReset #HormoneHealth #GutHealing #FunctionalWellness #WomensWellness #ProteinCoffee #BalancedLiving #HolisticHealthCoach #PerimenopauseSupport #MoodSupport #WellnessTipsForWomen
When I was at the height of what I now understand When I was at the height of what I now understand was nervous system shutdown (the freeze in fight, flight, or freeze), a pelvic health therapist handed me a book on burnout. Let me tell you—when your body is in survival mode, the last thing you need is a book. What I needed was someone to listen and say: “You’re not broken. You’re in survival mode. And until your body feels safe again, these symptoms will keep showing up. Here are a few resources to learn how to support your nervous system.” Chronic stress had pushed my system into protection mode. All my energy was going toward managing chaos. The pelvic pain. The insomnia. The mood swings. The hormone chaos… They weren’t random. They were my nervous system trying to keep me safe. But no one told me that. Not the doctor I saw for anxiety. Not the acupuncturist I saw for pain. Not even the pelvic floor therapist who tried to unsuccessfully help me release the 20-year Kegel I’d been holding. (I finally figured that out a few providers later - that’s a whole other story.) What I needed wasn’t another provider or protocol. I needed connection, nourishment, and rest. I needed to rewire my baseline—to remind my body what calm felt like. So if… 💤 You’re exhausted no matter how much you sleep 🏋🏼‍♀️ Workouts leave you more drained than strong 😔 You feel anxious or depressed 😵‍ Your body isn’t responding like it used to… Let’s not call it burnout. It’s your nervous system waving a white flag. You need the right support to bring your body into rest and digest, so it can: 🍽 Absorb nourishment 🛌 Sleep through the night 🔥 Calm inflammation 🌀 Balance hormones and mood ⚡ That’s why I created the Total Mind-Body Reset— To help you stop pushing through and start truly healing. ✨ DM or comment RESET if you’re ready to get your energy, clarity, and vitality back—for good. #NervousSystemHealing #BurnoutRecovery #SomaticHealing #HormoneHealth #ChronicStress #MindBodyConnection #PelvicHealth #HolisticHealthCoach #WomensHealthMatters #HealingIsPossible #TraumaInformedCare #FunctionalHealth #ExhaustionRecovery #TotalMindBodyReset
Tired of feeling off—like your body, energy, and Tired of feeling off—like your body, energy, and mood just aren’t syncing up? This is your invitation to reset— Not with another cleanse or expensive stack of supplements— But with real, personalized support that helps you feel grounded, strong, and in control again. ✨ Better digestion ✨ Balanced hormones + moods ✨ More energy, deeper sleep ✨ Less stress + more resilience ✨ A way of eating and moving that actually feels good This is what we focus on together in the Total Mind-Body Reset—a 6-week 1:! customized journey back to the most nourished, vibrant version of you. 💌 DM or comment RESET or click the link in bio to learn more. Let’s make this your season of true healing and lasting mind body health! #HolisticHealthCoach #MindBodyHealing #FunctionalNutrition #RootCauseHealing #NervousSystemSupport #SomaticHealing #StressReliefTools #TiredOfBeingTired #FeelingOff #ReadyToFeelBetter #WomensWellnessJourney #FromSurvivingToThriving #HealingFromWithin #TotalMindBodyReset
I am just like you. A student at my core, working I am just like you. A student at my core, working to bring balance to my life. In the chaos, I seek connection To co-regulate. To slow down. To drop into Self. I don’t have it all figured out. Anyone who says they do is lying. But I know the power of practice. The strength in breath. The clarity in movement. The healing that comes from being seen, held, and guided—just as I am. I don’t teach or coach because I’ve mastered the path. I share this work because I’m confident it’s the only way forward. Because I know most of us are just one class, a few intentional breaths, or the experience of being seen, heard, and accepted—just as we are—away from feeling better. More anchored. Softer in the body. More connected to mind, body, and soul. I’ve felt the fog of life begin to lift after a simple practice— when everything feels just a little more manageable, a little more spacious, a little more me. This work goes beyond the mat. It’s about how we show up in our bodies, in our choices, and in our lives. It’s why yoga, mindful movement, nourishment, and nervous system support are all core parts of my 6-week Total Mind-Body Reset program. Because when we feel grounded and connected—we heal. And when we heal, we finally start to thrive. Join me for class— DM or comment RESET to learn more about bringing more goodness into your life with a compassionate guide who walks this path too. #somatichealing #mindbodyhealth #selfcare #holistichealth #hormonehealth #healingjourney #mindbodyhealth #healingjourneys
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