For years, I proudly lived on a vegetarian (and later vegan) diet. It wasn’t just how I ate, it was part of my identity. I did not like the taste of meat, and honestly can't recall when I ever did, even as a young child. Letting go of that was hard. But as my energy dwindled, my digestion weakened, my strength declined, and injuries cropped up regularly, I had to face the truth: my body was missing something vital. Plus, I started to hear a voice inside, urging me to try animal products, and it kept getting louder.

I was 41 when I started fully eating meat again. That shift felt deeply connected to my hormone health. I was entering perimenopause, and I could feel that my body needed a different level of support. As estrogen, progesterone, and other key hormones began to fluctuate, I realized that the nutritional needs of my body were no longer the same as they were in my twenties or thirties. I needed to be rebuilding, not just maintaining (or possibly sinking!).

Protein—especially high-quality, complete protein—became essential not just for muscle and energy, but for the entire hormonal transition I was going through. As women age, our ability to maintain muscle mass, regulate blood sugar, and recover from stress becomes more dependent on adequate protein intake. It’s also critical for supporting the liver in hormone detoxification and for producing the very hormones that start to shift during midlife.

Through my Nutritional Therapy and Restorative Wellness education, I learned that no matter how nutrient-dense my diet was, my body couldn’t fully absorb those nutrients without robust stomach acid (HCL) production. Years without meat had weakened my digestive capacity, leaving me unable to efficiently break down protein. It also protects us from many pathogens—eek, I was 100% at risk!

Proteins are made up of amino acids, which are the building blocks of every cell, hormone, and tissue in the body. While plants provide some amino acids, only animal protein offers all nine essential amino acids in the optimal ratios.

These are critical for:

1. Muscle repair and strength: Essential for tissue maintenance and physical performance, especially important as we age and naturally lose muscle mass.
2. Neurotransmitter production: Amino acids like tryptophan and tyrosine are precursors to serotonin and dopamine, impacting mood, sleep, and mental clarity—things that often shift in perimenopause.
3. Immune function: Amino acids support the production of immune cells and antibodies.
4. Collagen synthesis: Found in animal connective tissue, it supports skin, joint, and gut health, all of which may become more vulnerable during midlife.
5. Hormone production and balance: Our hormones—especially peptide and steroid hormones—require amino acids as their foundation. Without sufficient intake and proper digestion of protein, the endocrine system can become imbalanced, contributing to fatigue, mood swings, irregular cycles, brain fog, and more.

For women in perimenopause and beyond, protein becomes even more crucial. We need it to stabilize blood sugar, support lean muscle, and anchor the ever-changing hormonal tides of midlife. Unfortunately, many women unknowingly eat less protein as they age, just when they need it most.

When I reintroduced meat and fish, I immediately felt stronger, more energized, and mentally sharper. It was as if my body had been waiting for this missing puzzle piece for far too long.

HCL is vital for breaking down dense animal proteins into amino acids to absorb these critical nutrients effectively.
Without it:

1. Proteins ferment in the gut, causing bloating and discomfort.
2. Nutrient absorption declines, especially for iron, B12, and zinc.
3. The gut environment becomes vulnerable to pathogens, imbalances, and dysbiosis.

When you stop eating meat, your stomach acid production naturally decreases. The longer you avoid it, the harder it becomes for your body to efficiently digest it again—a classic case of "if you don’t use it, you lose it."
And as we age, our natural stomach acid levels decline regardless of diet, making it all the more important to support digestion intentionally, especially if you're eating more protein to support your changing hormonal landscape.

After years without animal protein (almost 20 to be exact!), my HCL production was weak, to put it lightly. To restore it, I took and continue to take intentional steps to stimulate my digestive fire:

1. Betaine HCL with pepsin: A targeted supplement that directly boosts stomach acid. I started with one capsule alongside protein meals and gradually increased it until I felt a warming sensation—a sign that my HCL levels were building. This is recommended to be done with the guidance of a practitioner.
   
2. Apple cider vinegar (ACV): Taking a tablespoon diluted in water before meals helped prime my stomach for digestion. I also incorporate ACV in my homemade salad dressings and recipes.
   
3. Digestive bitters: These herbal extracts (like gentian root and dandelion) stimulated my natural gastric juices. I add bitter greens to meals whenever possible.
   
4. Mineral-rich salt: Using pink Himalayan or Celtic salt provides chloride, a raw material for HCL production.
   
5. Zinc: I incorporated a zinc taste test to see if I could be deficient in this crucial component to building my HCL—and I was. So I added zinc and tested myself regularly to track improvement.
   
6. Mindful eating practices: I slowed down, chewed thoroughly, and avoided drinking large amounts of water during meals to prevent HCL dilution. This was the HARDEST! I’ve always been a speedy eater.
   
   

Today, my diet is balanced, rich in both plants and high-quality animal protein. I love vegetables, but reintroducing meat has made me feel stronger, more resilient, and more vibrant than ever. As a woman in midlife, I now see how essential it is to adapt our nutrition to the needs of our changing bodies.

This journey taught me that optimal digestion is the key to nutrient absorption, hormone balance, and long-term vitality. If you're in perimenopause or beyond and feeling tired, depleted, or like your body isn’t "bouncing back" the way it used to, consider whether your protein intake and digestion are truly supporting your hormones and your future.
You are not failing - your body might just need a little more of what it's been missing.

Whether you're planning a sunny Cinco de Mayo celebration, a laid-back Memorial Day BBQ, or just an impromptu patio picnic with friends, this season is made for gathering—and sharing food that feels as good as it tastes. These clean-ish, flavor-packed recipes are all gluten-free, dairy-free, and designed to nourish without sacrificing celebration. From fresh salsas and satisfying dips to refreshing drinks and a zesty dessert, we’ve got your spring spread covered. Bring one (or a few!) of these to your next get-together and watch them disappear.

Sweet meets heat in this bright, unexpected salsa. Juicy strawberries and spicy jalapeños create a surprisingly addictive combo—perfect with grain-free chips, spooned over grilled chicken, or served as a fresh topping in your DIY taco bar. A warm-weather must.

This creamy, dreamy dip is packed with roasted garlic flavor and made entirely from whole-food ingredients. It’s paleo, vegan, and a total win for both kids and adults. Serve with crunchy veggies or grain-free chips, and watch it vanish.

Think of this as a clean twist on a classic seven-layer dip—minus the beans and dairy, but full of flavor. Made with seasoned ground meat and fresh toppings, it's endlessly customizable. Don’t do beef? Try turkey, chicken, or even a plant-based alternative.

Tender, juicy, and packed with flavor, these carnitas are the taco night hero your gathering needs. Serve them in organic corn tortillas or butter lettuce wraps, and top with avocado and that strawberry salsa for an unbeatable combo.

Light, crisp, and hydrating—this agua fresca is the alcohol-free sipper you’ll want to keep on repeat. Made with cucumber, lime, and mint, it’s the ultimate cool-down drink. Sub the sugar with monk fruit drops for a no-sugar option.

Your new go-to dessert for spring and summer! These bars are citrusy, creamy, and finished with a salty-sweet crust that gives total margarita vibes. Bonus: they’re vegan and paleo, and you don’t even have to turn on the oven.

When it comes to health and wellness, there is no one-size-fits-all approach. While we can offer you protocols, systems, and suggestions, the true magic happens when you start adapting these ideas to fit your unique body, life, and situation. The journey of re-establishing trust with your body is deeply personal—what works for one person may not be the right fit for another. Learning to listen to your body’s cues is an empowering process, one that helps you reconnect with yourself and regain confidence in your ability to make informed choices. Let’s explore some practical ways to begin this transformative journey.

1. Start with Small, Low-Stakes Experiments
Begin by making small, non-threatening experiments. For example, instead of committing to a full dietary change, you could try adjusting one meal a day or trying a new food and observing how it feels afterward. This is a process of gathering data and learning, not about getting it "perfect." This lowers the pressure and helps you to build confidence in your ability to make choices.

2. Mindful Eating Practices
Mindful eating is a way to reconnect with your body’s signals. This can be as simple as slowing down, paying attention to hunger and fullness cues, and noticing how food makes you feel (both physically and emotionally). The practice of mindfulness can help you become more aware of internal signals you might otherwise ignore.

Tip: "Eat with the intention of noticing how food makes you feel, rather than focusing solely on what you should or shouldn't be eating."

3. Journaling or Body-Listening Exercises
Journaling is a powerful tool to reflect on how you feel before, during, and after eating. Writing down physical sensations, energy levels, mood, digestion, or any other body responses can help you track patterns over time. The more you practice tuning in, the more your body’s signals will become clearer.

Body-Listening Exercise: You could write down a list of emotions or sensations before and after meals. "Do I feel satisfied, bloated, energized, tired?" These reflections help you develop a language for understanding their body. If you don't feel like you have a vast emotional vocabulary, try using an app to help. We use and highly recommend the 'How We Feel' app.

4. Reframe the Concept of “Food as Fuel”
Sometimes, people get so used to viewing food only as fuel or nutrients that they stop listening to their bodies for satisfaction. Food is not just about nutrients but also about pleasure and connection to self. Eating can be an experience of nourishment on multiple levels, which may help you feel less disconnected or less fearful of making food choices.

5. Building a Compassionate Mindset Toward Your Body
If you feel you have lost trust with your body, it’s important to start with self-compassion. We encourage you to be gentle and non-judgmental toward yourself. If you feel discomfort or struggle with trusting your body, it’s important to acknowledge that without self-criticism. Healing this relationship takes time.

Resource: Kristin Neff's work on self-compassion offers incredible insights into how individuals can build a kinder relationship with themselves.

6. Movement and Body Awareness Practices
Sometimes, people need to reconnect with their bodies in ways other than food. Gentle movement practices like yoga, Tai Chi, or even daily stretching can help you tune into physical sensations and increase body awareness. Many people who feel disconnected from their body find that regular physical activity helps them feel more at home in their body.

Tip: "Start with simple movements that feel good rather than trying to ‘do it right’—it’s about tuning into what feels good in your body."

7. Support from Holistic Practitioners
If you feel like you are really struggling to rebuild trust in your body, working with a practitioner who honors bio-individuality and emphasizes body awareness can help. A functional medicine practitioner, therapist, or even a health coach who emphasizes intuitive eating and body awareness might be a great partner in your healing journey.

8. Books and Resources to Rebuilding Trust:

• “Intuitive Eating” by Evelyn Tribole and Elyse Resch – This is a great resource for anyone looking to re-learn how to trust their body’s hunger and fullness cues. It’s a well-regarded framework for moving away from diet culture and fostering self-trust.
• “The Body Is Not an Apology” by Sonya Renee Taylor – This book teaches body positivity and acceptance, helping readers work on accepting their bodies as they are. It helps build trust with the body by fostering a more positive relationship with it.
• “How to Eat” by Thich Nhat Hanh – This Buddhist-inspired book focuses on the mindfulness aspect of eating and how to listen to the body’s needs.
• “Radical Acceptance” by Tara Brach – This book is about accepting yourself, including your body, just as it is. It includes practical advice for healing from self-criticism and learning to trust and listen to yourself.

9. It's about the Process, Not Perfection
Building a relationship with your body and trusting its signals is a lifelong journey. It's not about getting it perfect, but about learning to listen, observe, and adjust along the way. We encourage you to embrace trial and error as part of the learning process.

10. Be Patient with the Journey
For many people, it can take time to rebuild trust with their body, especially if they've had negative experiences or disordered relationships with food or body image. If this feels like you, it's okay to take baby steps and remember that small step count.

The key to helping you trust your body more is creating a safe space for you to reconnect with yourself through small, consistent practices like mindful eating, journaling, body awareness, and self-compassion. We want to encourage you to start with small, manageable, imperfect experiments (and make room for trial and error), which will allow you to gradually rebuild trust in your body's messages. By combining resources like those above and a supportive approach, you can begin the healing journey of listening to your body in a compassionate and trusting way. If you find yourself needing more personalized guidance and support along the way, we offer one-on-one coaching to help you navigate this journey with tailored strategies, insights, and encouragement. Together, we can partner to create a plan that works for your unique needs and help you build the trust and confidence you deserve in your body.

Let’s talk about poop. Yep, I said it! We all do it, but how often do we actually stop and think about it? Your stool is more than just waste—it’s a direct reflection of your gut health and overall well-being. In fact, taking a closer look at what’s in your toilet bowl could reveal potential digestive issues, nutrient absorption problems, and even imbalances in your gut microbiome.

But how do you really know what your poop is telling you? A GI-MAP stool test is one of the best ways to get an in-depth look at your gut health, giving you a personalized breakdown of bacteria, pathogens, parasites, and digestive markers.

Here’s why this matters and what you should be paying attention to:

1. What Is Your Poop Made Of? Surprisingly, about 75% of your stool is water! The remaining 25% consists of a mix of bacteria (both good and bad), undigested food, dead cells, fats, and other digestive byproducts. A balanced microbiome ensures that your stool is well-formed and easy to pass. But if something feels off—like chronic constipation, diarrhea, or bloating—it might be a sign of an imbalance in your gut bacteria, food intolerances, or even an underlying infection.

2. Why Is Poop Brown? Your poop’s color mainly comes from bile and bilirubin, which your liver produces to help digest fats. Ideally, it should be medium to dark brown, but variations can occur:

✅ Green? Might be from leafy greens, food dyes, or rapid transit time.
⚠️ Red or black? Could be due to certain foods, supplements, or even internal bleeding—worth checking out if persistent.
⚠️ Pale or gray? Might signal liver or gallbladder issues.

If your stool color seems off frequently, you may have digestive dysfunction, bile issues, or infections affecting stool composition.

3. What Shape Should It Be? The Bristol Stool Chart categorizes poop into seven types, ranging from hard lumps to watery diarrhea. The healthiest poops? Type 3 or 4—smooth, sausage-shaped, and easy to pass.

💩 Pebble-like (Type 1-2)? You may be dehydrated or low on fiber. (Or perhaps your a literate rabbit?)
💩 Mushy or watery (Type 5-7)? Could indicate inflammation, food sensitivities, or an infection.
Frequent irregularity? A stool test can help determine whether gut dysbiosis, pathogens, or poor digestion are behind the issue.

4. What About Texture? Your poop’s texture is another clue. If it’s too dry and hard, you might need more water, fiber, or probiotics. If it’s loose or foamy, it could indicate poor fat absorption or an imbalance in gut bacteria. Is it greasy? Does it float? You may need some bile flow aid and/ or help digesting and taking in fatty acids. Digestive enzyme function, inflammation markers, and bacterial imbalances that might be affecting your stool consistency.

5. How Can You Support Healthy Poop?
To keep your gut happy and digestion smooth:
✔️ Eat fiber-rich foods (veggies, fruits, whole grains)
✔️ Stay hydrated—aim for at least half your body weight in ounces of water per day
✔️ Move your body—exercise promotes regularity. We were made to move.
✔️ Manage stress, as it directly affects digestion and impacts our gut microbiome.
✔️ Prioritize quality sleep
✔️ Limit processed foods, excess caffeine, and alcohol

Take Control of Your Gut Health

Your poop isn’t just waste—it’s one of the best clues about your overall health.

But what if you’re doing everything "right" and still struggling with gut issues? 

If you experience frequent bloating, constipation, diarrhea, or other gut-related symptoms, don’t just guess what’s wrong. That’s where a GI-MAP stool test comes in. This advanced test provides a comprehensive analysis of your gut microbiome, identifying infections, inflammation, and digestive deficiencies that standard tests often miss.

Here at The Wellness Academy, we believe that knowing your genes is the key to personalized health and wellness programming.

Why? Because you can learn a lot from your genes! Unfortunately, many people tend to think that genetic testing is just for determining your ancestry or checking to see if you're predisposed to a specific disease or not. And while those things are true, genetic testing allows you to gain insights into how your genes function and how they impact your overall health and wellness.

When you take a genetic test, it looks at a selection of genes  that work together to provide you with a blueprint for how your own body functions. Here are the major areas where genetic testing can give you insight into your body's functionality and where you can make better diet and lifestyle choices that will be more optimized for you.

Our genes have an impact on our bodies all the way from the cellular level, and can have an effect on the following processes:

Methylation: This is the process of repairing cells, making new DNA, and ensuring that your cells are working well overall. A genetic test can give you insight into how well this process is working.
Inflammation: The right amount of inflammation in the body is healthy, and helps speed up the healing process. Chronic disease appears when there's too much inflammation — and you can learn through genetic testing how well your genes keep inflammation at bay.
Oxidative Stress: Unchecked oxidative stress can lead to fatigue, memory loss, and other disease, and you can learn how well your genes handle this kind of stress.
Detoxification: A person's genes can inform how their body can dispose of toxins that build up. You can learn how well your cells work to detoxify your body, and if you need to change your environment to reduce toxins.

After competing a genetic test, we were able to give recommendations to a client based on what we found at their cellular level, which included a modification to their workout regiment to optimize performance, body composition, and recovery.

Genes also play an impactful role in keeping your systems functioning and communicating with one another. Genetic testing can give you insights into your mood and behavior changes, as well as how to improve your memory and brain health. It can also inform you of your histamine tolerance, as genes regulate histamine production. You can also gain insights into your hormonal balance and glucose and insulin regulation. You can also learn more about how your genes affect your joints and your bone health.

We were able to give recommendations to a client based on what we found at their systems level, which included the addition of a few targeted supplements to help remove excess histamines from his diet. This helped him reduce and eliminate symptoms such as seasonal allergies, itchy skin, and chronic headaches.

Our genes also contribute to a well-functioning cardiovascular system in the following ways:

Blood clotting: Certain genes affect how well your blood clots, so genetic testing can help you determine if you need to take steps to stave off a stroke, heart attack, or other clotting issues.
Cholesterol: Genetic testing can also give you insight into how your body stores and metabolizes cholesterol, which can help you make better food choices.
Vascular Health: Specific genes also contribute to the strength of your blood vessels, so genetic testing can give insights into how strong or weak your circulatory system is.
Blood Pressure: Certain genes also impact your heart's ability to contract and relax, which may impact your blood pressure.

We were able to give recommendations to a client based on what we found about their cardiovascular system, which included a modification to their diet to add in more monounsaturated and polyunsaturated fats.

Genetic testing can also uncover what's affecting your energy levels and weight management, as specific genes can influence things like your appetite and how satiated or full you fill at the end of a meal. Genes can also influence something called adipogenesis, or the storage and release of fat cells, as well as whether fat triggers excess inflammation. They also influence how easy or difficult it would be for you to gain or lose weight. Genetic testing can also give you insight into how your body expends energy and burns calories as well.

We were able to give recommendations to a client based on what we found about their energy levels, which included adding one additional rest day to her workout plan. This allowed her body the recovery it needed which in turn, helped her to optimize her workouts and ultimately lose the weight she was struggling to lose.

You can also learn more about how your body responds to various types of activities by learning more about your genes. Since genes influence aerobic training and oxygen usage, a genetic test can provide insights into your fitness levels and your potential. It can also tell you whether your body is more conditioned for endurance exercises, like running or biking, or for more power exercises, like sprinting or weight lifting. Knowing how your genes impact bone and joint health can also help you mitigate any injuries you may experience while exercising as well.

We were able to give recommendations to a client based on what we found about their activity levels, which included recommendations on how many days she should be doing cardiovascular exercise (like running, cycling, and swimming) and how many days she should be doing strength training to optimize her body composition.

Finally, your genes can tell you a lot about what types of nutrients are best for your body, and how well your body absorbs and metabolizes them. Your genes can affect how your body processes caffeine, iron, fatty acids, choline, folate, gluten, vitamin D, salt, vitamin C, and vitamin B12, and knowing how they do can help you make better food choices.


We were able to give recommendations to a client based on what we found about their nutrient absorption, which include recommendations on specific supplementation. In her case, she was using a multivitamin full of nutrients her body wasn't absorbing well. After seeing her test results, we were able to recommend an alternative multivitamin which was more appropriate for her body.

 

PUTTING IT ALL TOGETHER

As you can see, genetic testing can tell you a lot more about you than just your ancestry! Genetic testing is the way to discover how your individual body works, and which lifestyle and diet choices you can adopt to help optimize your health, wellness, and longevity.


Ready to start your personalized health journey?  Book a FREE discovery call with Erin to learn how genetic testing can help you optimize your health plan.

As we approach this season of gratitude - and of course FOOD - we wanted to bring up the fact that we do not need to give up our health goals completely during this season and we also do not need to go without because we have health goals. This is a perfect time to consider the 80/20 way of eating, in which 80 percent is clean and 20 percent is more indulgent. Traditional holiday recipes can be improved to include more nutrients and less inflammatory ingredients. We encourage you to check out our most recent blog post and try out a new recipe or gather ideas on ways you can upgrade a traditional one.

GRAIN FREE STUFFING
Savory sage and sweet apples make this gluten-free stuffing recipe a delicious alternative to traditional bread-based side dishes. It’s a must-have at my family’s Thanksgiving table, along with roasted pastured turkey, whole berry cranberry sauce and healthy green bean casserole.

CORNBREAD STUFFING (gluten-free)
This paleo stuffing recipe is grain-free but full of traditional Thanksgiving stuffing holiday flavors. A gluten-free stuffing that's a paleo spin on traditional cornbread dressing.

SWEET POTATO STACKS
These make a fantastic fall side dish because the thinly sliced sweet potatoes coated in coconut oil cook up in just minutes!

MASHED POTATOES (Dairy-free)
A dairy-free version of your favorite Classic Mashed Potatoes, just like grandma used to make. It is the perfect side dish for dinner!!

WHOLE BERRY CRANBERRY SAUCE
Made with whole berries, fresh orange juice and sweetened with honey, this sweet and tart cranberry sauce recipe is so much better than the canned stuff you’ll find on store shelves.

ROASTED BROCCOLINI
This is a super simple side dish recipe to make crisp and tender oven roasted broccolini! Perfect for serving with any of your favorite dinners. The whole family is going to love this one!

GREEN BEAN CASSEROLE
This grain-free, dairy-free green bean casserole is an absolute must for your Thanksgiving table. And to be honest, this paleo green bean casserole tastes even better than the classic version! 

APPLE CRISP (gluten-free)
Apple crisp is a great alternative to apple pie if you're wanting a more simple recipe and something that can be easily made gluten-free. This recipe calls for a variety of different apples and if the topping is your favorite part, you can easily double that portion of the this recipe.

PUMPKIN CRUMBLE (gluten-free, dairy-free)
This Pumpkin Crumble has all the delicious flavors of pumpkin pie but it’s so much easier to make! A creamy pumpkin layer is topped with a crunchy toasty grain free crumble and baked until golden brown. Perfect for any holiday table and delicious with a dollop of whipped cream!

PUMPKIN PIE (grain-free)
Healthy Paleo Pumpkin Pie made with an almond flour crust and natural sugar! This simple pie is quick to make and will be the perfect healthy thanksgiving pie for your table!

Here are some general ideas on how to alter some of your traditional recipes...

Swap Refined Grains for Veggie Alternatives: Instead of pasta, rice, or bread, use veggie substitutes like zucchini noodles, cauliflower rice, or lettuce wraps. These options often increase fiber and nutrients.

Use Healthy Fats: Replace processed oils (like canola or vegetable oil) with healthier fats such as olive oil, avocado oil, or coconut oil, which provide beneficial fatty acids.

Choose Natural Sweeteners: Swap refined sugar for natural sweeteners like honey, maple syrup, or dates. These are less processed and still provide sweetness.

Opt for Nut Flours: Replace all-purpose flour with almond flour, coconut flour, or cassava flour. These grain-free alternatives are packed with nutrients, are gluten-free, and are not as likely to impact your blood sugar.

Add More Veggies: Boost the nutrient content of any recipe by adding extra veggies. Vegetables such as spinach, kale, and broccoli can easily be increased in recipes in abundance. They are easily incorporated into casseroles, soups, or sauces.

Prioritize Proteins: Choose pasture-raised, organic grass-fed, or wild seafood and meats.

Add fresh herbs & spices: Fresh herbs and spices can pack a punch of nutrients in a small serving and add more flavor.

Stress is a natural response to life's challenges, but chronic stress can take a toll on our well-being. Understanding the dynamics of stress is the first step toward reclaiming balance and vitality. Here are key insights to help you navigate the complexities of stress:

Recognizing the Signs of Stress

Stress manifests differently for everyone. It could be physical symptoms like headaches or digestive issues, emotional indicators like irritability or anxiety, excess hunger or food cravings, or behavioral changes such as disrupted sleep patterns. Take note of these signs as your body's way of signaling the need for attention.

The Impact on Your Health

Chronic stress has far-reaching effects on both mental and physical health. It can contribute to conditions like blood sugar dysregulation, heart disease, weakened immune function, and even impact your weight. Acknowledging this connection empowers you to take proactive steps toward better health.

Now that we understand the significance of managing stress let's explore practical and holistic approaches to foster a resilient and calm state of mind:

1. Mindful Breathing and Meditation: Incorporate simple mindfulness practices into your daily routine. Whether it's focused breathing exercises or a brief meditation session, these practices help calm the mind and reduce stress levels.

2. Exercise as Stress Relief: Aerobic physical activity is a powerful stress-buster. Engage in activities you enjoy, whether it's a brisk walk, a dance session, or a yoga class. Exercise releases endorphins, promoting a positive mood and reducing stress.

3. Prioritize Self-Care: Carve out time for self-care rituals that bring joy and relaxation. Whether it's reading a book, taking a soothing bath, or spending time in nature, self-care is an essential component of stress management.

4. Connect and Communicate: Share your thoughts and feelings with trusted friends or family. Building a support network provides an outlet for expression and strengthens your resilience in the face of stress. 

5. Adopt a gratitude and appreciation practice: Taking 3-5 minutes a day (or longer if you have time) to express 1-3 things you are grateful for and 1-3 things you appreciate about yourself can help stop a stress cycle and get your mind back into the parasympathetic "rest and digest" system.

Remember, stress management is a journey, not a destination. By embracing these practices, you're taking proactive steps toward a calmer and more balanced life. 

Wishing you a stress-free month and beyond!

As we get back into routine mode, we wanted to share a few quick and healthy breakfast recipes to start your day right. It's been beaten into us that breakfast is the most important meal of the day, here at the wellness academy, we consider breakfast your first meal of the day no matter what time of day that happens to be. Beginning your day with a protein-rich meal will help stabilize your blood sugar and have you starting your day strong.

Breakfast isn't just a meal; it's a vital source of energy that sets the tone for the entire day. A nourishing breakfast not only satisfies your hunger but also provides essential nutrients, enhances focus, and boosts metabolism. Let's explore some quick and healthy recipes to make your mornings a breeze:

Prepare a jar of overnight protein chia pudding the night before by combining full-fat coconut milk, protein powder, chia seeds, and an optional dash of honey. In the morning, top it with fresh berries for a delightful and nutritious start.

Spread mashed avocado on a seedy gluten-free toast and crown it with a perfectly poached egg, fried egg, or scrambled eggs, and add smoked salmon or a side of sausage. This savory combination is packed with protein, healthy fats, and fiber – a winning trio for a satisfying breakfast. A dash of Everything But the Bagel seasoning makes it even better.

Layer Greek yogurt (you can also mix in some protein powder for more protein), then add a layer of nuts, seeds, mixed berries, and a drizzle of honey for a tasty and protein-rich parfait. It's a quick, customizable option that caters to your taste buds and nutritional needs. You can make these ahead for ready-to-eat mason jars in the fridge.

Whisk up eggs and pour them into a hot skillet filled with leftover cooked protein (sausage, ground meat, etc.) and colorful veggies like bell peppers, spinach, and tomatoes. Simply scramble or fold it into a delicious omelet, and you've got a protein-packed breakfast that's ready in minutes.

Blend your favorite protein powder, berries, greens, and a splash of liquid (water, almond milk, or yogurt) to create a refreshing smoothie. Pour it into a bowl and top it with nuts, seeds, and coconut, for a satisfying and Instagram-worthy breakfast.


Simplify your mornings by doing some prep work the night before. Chop veggies or roast them ahead, prep fruits, portion out ingredients, or even prepare your smoothie ingredients in baggies, in advance. This way, you can assemble your breakfast quickly and efficiently, ensuring a stress-free start to your day.

Share Your Breakfast Creations!

We'd love to see what you’re making in the mornings! Post your breakfast photos in the comments or on Instagram and tag us @thewellnessacamygv. Let's inspire each other to make mornings a celebration of health and vitality!

Here's to a nourishing and energized start to your day!

Traveling abroad is an exciting adventure, but it can be challenging to maintain a healthy diet while exploring new destinations. Some of us can overthink this and create stress, others dive into junk food and have regrets. Here are some tips we use to eat healthy and feel our best while fueling our travels. We hope they are helpful for your adventures too.

First and most important, it takes some pre-planning for success. Starting with the flights, as we all know airplane food is gross, but also rarely offered anymore or only snacks carrying high prices and no nutrition. For flights overseas, it is important to check the customs of the country you are entering, for example, Iceland does not allow any meat or dairy (beef sticks, smoked salmon, and cheeses were out). Pack nuts, dried meats, hardboiled eggs, celery, carrots, apples, a few protein bars (low sugar and minimal ingredients preferred), shaker cups and protein powder, etc. to keep you going throughout the flight. Also, don’t forget your water vessel to fill up, hydration is crucial, especially when you’re in flight.

Now for the actual trip, once you’ve arrived things can be very foreign depending on where the adventure has taken you. Again tip number one, PLAN AHEAD.

Research Local Cuisine: Before you leave, look up the local cuisine of your destination. Identify traditional foods as well as what is seasonally available. You can find healthy dishes with local ingredients that you can incorporate into your diet. You can always make a list of restaurants that are rated highly and serve local fare. Europe is especially better about this than we are here in America… Read reviews and you will find where the delicious food lives.

Pack Snacks: Bring along those healthy snacks you packed for the flights to help you in a pinch. Also, a stop at the local markets can help you restock fresh veggies to have with you or purchase items that were not able to come through customs. These are great for long travel days and can help you avoid convenience food options.

Stay Hydrated: Boring, we know but critical. Carry a reusable water bottle. Drinking plenty of water keeps you hydrated and helps you avoid cravings and sugar beverages.

While traveling food costs may add up quickly, especially when you are trying to eat local and fresh. One tip that we incorporate is to buy food at the local market for breakfast and lunch, then eat dinner out at a 4/5 star place. This stretches the food budget, allows us to spend more time exploring, and enjoy a lovely meal at the end of the day. You can also opt for Bed and Breakfast lodging to get breakfasts included with traditional local fare (you meet great people from all over the world this way - bonus!). In many countries, there are also accommodations that include kitchen facilities. This allows you to prepare your own meals and control the ingredients you use.

When you do head to the restaurants, there are a few things that can make your choices on the healthier side. First, do not be afraid to ask for what you’d like, “Could I get more vegetables?” If you are feeling adventurous, we recommend you try out local foods that are new to you. While in Iceland, Erin tried fish that were local (Arctic Charr), spiced dried lamb slices, traditional Icelandic fish soup, black charcoal sourdough pizza, Skyer (their yogurt), and enjoyed several Icelandic lamb dishes (different than the lamb here). She also saw many options that were local such as whale or reindeer burgers, fermented shark, and horse tenderloin. The veggies in Iceland were slim and those grown locally were done so in geothermal greenhouses and provided broccolini, carrots, cabbage, and some lettuce varieties. 

Remember to be flexible. While it’s important to eat healthily, allow yourself to enjoy local treats in moderation. Experience local cuisine while enjoying the company you are with (sometimes the company and laughter are the healthy part of the meal).

Eating healthy while traveling doesn’t have to be difficult. By planning ahead, making smart choices at restaurants, shopping at local markets, and staying mindful of your portions, you can maintain a balanced diet and feel great during your travels. Enjoy the culinary adventure that comes with exploring new places, and remember that balance is key to a healthy travel experience. Safe travels and happy eating!

As nutritionists, we always emphasize the importance of incorporating a variety of colorful vegetables into your diet. We often speak of seasonal produce options and obtaining diversity for maximum nutrient availability. While this time of year is splendid for so many vegetables and fruits, we may long for a vine-ripened tomato or sweet blueberries during the chillier months. While we encourage seasonal eating, there’s always the option of preserving your harvest when foods are abundant or if you happen upon a bag of ripe tomatoes or a plethora of zucchini. It is not uncommon to have options from farmers' markets that make grabbing a larger amount more cost-effective. Preserving these foods at their peak is not only great for us later when we want to enjoy the flavor but also preserves the nutritional value of the seasonal food. 

Preserving food does take some time, but we promise you’ll be grateful later! There are several techniques to save your abundance for the future, and we will share how to best preserve the more common seasonal items.

The most common and easiest is to freeze fruits and veggies. Freezing is a straightforward method that retains much of the food's nutritional value. All you need to do is wash, slice, and freeze. You can place them on a baking sheet to flash freeze, then pop them into baggies for longer-term storage. This does take up freezer space, obviously, but it is convenient and fast.

Pro tip: If you freeze tomatoes in the summer, you can make a pot of sauce in the winter when you actually enjoy the heat coming from the stove!

Dehydration or drying foods is another option, and if you have a dehydrator, it is similar in preparation to freezing. The waiting is the majority of the time taken to dehydrate foods, and the more moist an item, the longer it takes. Dehydration concentrates the flavors of the food and removes the water content. You can simply eat dried (apple and kale chips) or re-hydrate (zucchini in a soup). Dehydration condenses foods and makes them pantry-stable. It is critical that the moisture is removed so no bacteria grows. We suggest researching times and temperatures for various foods you wish to dry. You can also use your oven on a low setting or air-dry some items.

Canning is a more involved process but significantly extends the shelf life of many foods. You can make salsas, pickles, and relishes. Canning safety and processes vary depending on the food, so always follow safe canning practices to ensure the longevity and safety of your preserved goods.

By preserving produce, you reduce food waste and ensure you have nutritious produce to add to your meals year-round. 

Here are a few commonly preserved summer vegetables and fruits to try out. 

• Tomatoes- Can be canned, dried, or frozen.
  
• Peppers- Suitable for freezing, drying, or pickling
• Cucumbers- Great for pickling, can be frozen for future smoothies
• Zucchini- Can be frozen, dehydrated, or pickled.
• Green Beans- Ideal for canning or freezing.
• Berries (Strawberries, Blueberries, Raspberries)- Can be frozen, dehydrated, or made into jams.
• Peaches- Suitable for canning or freezing
• Herbs (Basil, Mint, Parsley)- Can be dried or frozen in ice cube trays for ease of future use.
  

Preserving these fruits and vegetables allows you to enjoy their flavors and nutritional benefits year-round. We hope you preserve your bounty and soak up the nutrients from this season well into the next.