Wellness With Elizabeth

Here's my latest blog post on identifying what to look for (and avoid) when choosing a protein bar. I decided to write about this topic because I will be doing a workplace wellness event to talk about the high sugar content in convenience foods! Protein bars are high on that list, but there are some good options out there. Read the blog post to learn more: https://www.wellnesswithelizabeth.com/post/power-up-your-snack-game-deciphering-protein-bars-for-a-healthy-choice

Visit https://www.wellnesswithelizabeth.com/post/protein-the-building-block-of-youth to read our latest blog post!

Each month, I'm sharing content on ways to keep your metabolism revving and brain sharp as you age! Subscribe at https://www.wellnesswithelizabeth.com/blog-1 and tell a friend!

We all know eating vegetables is good for our health, but are you eating enough? Join my FREE 4-week Eat Veggies challenge, starting February 1. We will be using the MasterHealth app which is a fun way to track progress together and motivate each other. You can set your own personal goal. Oh, and it's free! https://app.masterhealth.care/8jRtjXPKKGWfjfFE6

New blog post! Conquer those January resolutions and make every day a vibrant, active adventure with these simple energy-boosting tips! Read more at: https://www.wellnesswithelizabeth.com/blog-1

Read more tips in our latest newsletter! Sign up on our website at https://www.wellnesswithelizabeth.com/blog-1 to receive the full list, and be sure to check out the latest blog post with 5 strategies for lifelong

Infographic courtesy of the American Nutrition Association

New blog post! Check it out at https://www.wellnesswithelizabeth.com/post/strategies-for-lifelong-heart-health

On that page, you'll also have the option to opt-in to our new newsletter, where you can then receive tips on keeping your metabolism revving and brain sharp as you age delivered right to your inbox!

New blog post! Check it out at https://www.wellnesswithelizabeth.com/blog-1

On that page, you'll also have the option to opt-in to our new newsletter, where you can then receive tips on keeping your metabolism revving and brain sharp as you age delivered right to your inbox!

Wellness With Elizabeth now has a newsletter! Want to read the first edition? It includes nutrition and lifestyle tips for musculoskeletal health. I'm still working on creating an opt-in/subscribe button, so until then, send me an email or make a request through the Contact page of my website to be added to the newsletter: https://www.wellnesswithelizabeth.com/contact

I haven't posted in a while because I'm not a fan of social media, but it's a great avenue to share the exciting news that I started the Applying Functional Medicine in Clinical Practice course this week. This 3-month training from the Institute for Functional Medicine (IFM) teaches practitioners how to get to the root cause of disease to restore health. And surprise, surprise! Nutrition is one of these roots.

I look forward to applying what I learn to better serve my clients and give them continued results through nutrition and lifestyle changes.



Image by Hebi B. from Pixabay

I added a Linktree. Check it out! It includes affiliate links to shop some of my fav foods!

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Metabolic Boosting Tip: Break up exercise. Break up your exercise into smaller, more frequent sessions throughout the day. Studies have found when you break exercise into smaller segments through the day you actually burn more calories. Break this up into two 10-minute sessions, or even four 5-minute sessions of exercise.

Metabolism Boosting Tip: Focus on consuming fiber-rich foods. Foods rich in fiber will take more energy for your body to break down, digest and utilize compared to foods with minimal fiber content. Did you know the average adult consumes only 10g of fiber day when the recommended amount is 25-35 grams!?

Happy New Year! Wishing you a healthy, happy 2023!

As we continue through cold and flu season, be sure to give your body an immune boost by eating more fresh fruits and vegetables!

To those who celebrate, Merry Christmas! May your day be filled with love and joy. Christ is born!

As you prepare your holiday dishes, incorporate sage! Sage is commonly used with turkey and cornbread dressings. Sage has been said to help with inflammation and contains antioxidants; it also has been shown to improve memory.

Healthy Holiday Tip: Hydrate with fruit-infused water. Add fresh herbs for an extra fancy twist! Not only is it good for you, but it's fun and tasty too!

Holiday Spices with a Nutritional Boost: Nutmeg may help to reduce inflammation and help with headaches. Just like cinnamon, I put nutmeg in oatmeal. How do you use nutmeg? Comment below!

Healthy Holiday Baking Tip: Cacao nibs can be an easy substitute for chocolate. Not only are cacao nibs less processed and lower in sugar than traditional chocolate, but they are also an excellent source of nutrients and antioxidants including magnesium, iron, and fiber. They can also be used in smoothies, sprinkled on oatmeal or stirred in yogurt.

Holiday Spices with a Nutritional Boost: Mint helps to promote digestion, decrease bad breath, improves coughing and respiratory health, and helps with nausea. You're welcome!

Healthy Holiday Baking Tip: Swap one cup butter or oil for one cup mashed avocado.

To those who celebrate, Happy Hanukkah! May the light of the season shine throughout the year.

Healthy Holiday Baking Tip: One cup of beans can be an easy swap for a cup of flour, helping to increase both fiber and protein while decreasing overall calories.

More today! I am about 2 weeks behind on this baking challenge from but we are still enjoying it! These sweet potato muffins may not look pretty but they taste good!

I made a few recipe swaps including using an egg substitute ( is my favorite!), swapped the oil for unsweetened applesauce, used all-purpose gluten-free flour, and reduced the 1 cup of sugar to 1/4 cup.

Here’s the original recipe https://goodinthesimple.com/sweet-potato-muffins-with-crunchy-flax-topping/

Healthy Holiday Tip: As much as possible, maintain your regular sleep, exercise and eating patterns. Yes, it's hard this time of year, but your body will thank you and you'll be able to better enjoy all the festivities!

Holiday Spices with a Nutritional Boost: Cinnamon may help lower bad cholesterol and blood sugar levels. It also has antifungal properties and has been shown to help improve headaches and joint pain. I love putting cinnamon in oatmeal, on sweet potatoes, and on butternut squash! How do you use cinnamon? Comment below!

I make oatmeal pretty much every week and I wanted to share some ways that I boost the nutrient density of this breakfast favorite!

I soak the oats to reduce phytic acid (an anti-nutrient that blocks the absorption of some nutrients). I soak the oats overnight in room temp water with lemon juice, then drain and rinse in the morning.

I mix into the oats with frozen organic blueberries, chia seeds, unflavored collagen powder, cinnamon, nutmeg, and real maple syrup. Recently, I added a new ingredient and this might surprise you…CAULIFLOWER! I was trying to find ways to add more veggies into our day, so I now add frozen riced cauliflower and you can’t even taste it!

I know, it’s hard to get all the nutrients our bodies need from food especially during this season when we need even more to keep our immune systems resilient. These powders are two of my favorite supplements for myself and my kiddos! We have been doing the chocolate powder for awhile, I use it whenever my kids want Today we tried the BioFizz Immune for the first time, and they loved it! Seriously, my 6 year old said on repeat how delicious it was. With it’s yummy orange flavor, he thought he was drinking juice!