http://www.embracewellnesswithashley.com/

Embrace Wellness, Overland Park, KS (2026)

11/18/2021

We don't actually use a lot of marinara in our house, but I know this is a popular household staple so I wanted to share some options with you.

When you are looking for an upgraded pasta sauce, my recommendations to look for are:
✔️Quality oil
✔️No added sugars
✔️Simple ingredients

Bonus, add in some extra veggies to your sauce before serving!

My favorite is Costco because it meets all those recommendations and I can get it cheaper!

Tag a spaghetti and meatballs lover in the comments.

11/16/2021

Wine chats 🍷

I love wine, but as someone who values health I don’t love that alcohol is a toxic substance. Yes, red wine has its benefits and the Dry Farm wine that I drink has zero sugar and the lowest alcohol I have found.

That was until Bolixir. Bolixir makes mindfully low alcohol natural wines sourced from small family farms that use organic and biodynamic farming practices. They are infused with herbs, flowers and botanicals making wine you have never tasted before. Bolixir is made with the same standards of Dry Farm, but has even lower alcohol - 6-9% compared to almost 15% in conventional wines!

They are lab tested to ensure they are sugar free (less than 1 gram / liter), low in sulfites (less than 75 ppm), no industrial additives and ultra low in alcohol leaving you feeling great!

But the real question - do they taste good?!

Yes! I have tried all four of their flavors and am a fan.

Make sure to grab yourself a bottle of each delicious flavor
▫️Dandelion White
▪️Lavender Red
▫️Elderflower Bubbles
▪️Rose Blossom Bubbles

Using the link below also gets you a cute tote with your first purchase! If you give them a try, let me know what you think.

dryfarmwines.com/bolixirHOME/embracewellness

11/12/2021

It may not be as simple as impulse control!

During my education I learned about four biological reasons for cravings.

🦠First up is bacterial.
You know I geek out on gut health. 🤓. There are little tiny microbes that inhabit our gut and influence our health (or lack of health). Every person on this planet has “good workers” and “not so great workers” on the job. The goal, as with any company, is you have more good workers than bad, although unrealistic to have 100% great workers all the time!

Guess what? Our workers influence what we crave. The good workers crave lots of fiber and veggies and our bad workers crave sugar.

You are craving what your workers like to eat because they communicate with your brain via the vagus nerve. Candida, a particular yeast, is very common, very rampant and LOVES sugar!

🥦Second is nutritional cravings.
If you don’t eat enough quality fat and protein this can cause blood sugar imbalances and the drops in blood sugar leave your body craving more quick sources of glucose to restabilize your levels.

Certain nutrient and mineral deficiencies can also impact cravings.

🛏Physical cravings.
Some of these can be controlled by choices we make (some can’t).

For example, the female body tends to crave different foods throughout their cycle. Can’t really change that.

On the other hand, poor sleep quality and stress can leave you craving carbs, snacky foods and sweets secondary to hormone shifts and increases in cortisol. These are areas we can work to improve.

😭Finally, emotional.
This is the one I think most people think of - boredom, sadness, stress.

Swipe for strategies to help you get to the bottom of your cravings!

In some cases honoring your craving is okay. Consider some of the tactics on the second slide to see if it subsides. If it doesn’t, go ahead and mindfully allow yourself to indulge in the craving.

Do you have cravings? Any idea which category yours fall into?

11/05/2021

It's chili season!

Beans ✔️
Tomatoes ✔️
Seasoning ✔️

When looking at packets of seasoning the things I try to look for are:
▪️chemical type ingredients - often in the form of an anti-caking agent
▪️added sugars
▪️enriched flours
▪️vague ingredients like “other seasoning” or “natural flavors”
▪️MSG ingredients in the form of Hydrolyzed Vegetable Protein, Textured Vegetable Protein, Yeast Extract, mono__________ (fill in the blank)

Unfortunately, I haven’t found a ton of options for already mixed packets or seasonings to add to your chili that I approve of, but it really is easy to make your own.

Here is a quick recipe, but make sure to check out the two premixed options I did find and see if you can locate them wherever you live.
2 tablespoons chili powder
1 tablespoon cumin
1 tablespoon smoked paprika
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon salt

Make it your own - try oregano, coriander, cinnamon.

What are your favorite add-ins to make the perfect chili?

11/02/2021

School📚

Prior to my oldest starting kindergarten I had the itch to have him do something other than traditional public school. Didn’t really know what that meant at the time.

What I do know is I want my boys…
▪️to love learning
▪️to enjoy school
▪️to learn from an educator (not me!)
▪️not be expected to learn the exact same way as their buddies, if that doesn’t work for them
▪️to have a sense of community + friends that had similar values as our family
▪️to learn life skills outside of traditional academics
▪️to be in a healthy environment that allows time in nature, time to move their bodies frequently, isn’t based on technology learning and isn’t based on rewarding school work with candy and treats.

I couldn’t find anything that aligned with my values and desires to enroll them in, so each summer it fizzled out and back to public schools we went.

Fast forward to this summer. I got connected with an educator that left her job in the district who had similar goals. We jumped in with two feet and decided to create this school!

The vision of the school is to inspire personal growth of each individual student by providing outstanding educational opportunities and experiences in a nature based stimulating environment, outside of the traditional classroom.

We want to cultivate their love of learning, helping them live truly well and always have the wonder to learn more (hence the name Well + Wonder).

I am not sure if this will be forever, but for once in my life I am focusing on now and only now. My kids are loving it and I feel happy with where we are.

Is it scary to go against the grain? Yes!

Is it easier to just follow the herd? Yes!

But that isn’t me and not what I want to teach my kids to do either.

Do what feels right to YOU. People will judge. People will think you’re crazy. But stay strong and do YOU!

Do you want to see more and learn more about the school?

I have since stepped away from the leadership and business side of the school but still fully support it. Follow allow here for more and of course ask me anything!

10/28/2021

Don’t forget!

My Lunch Box Rescue is here to help save you in the kitchen!
▪️9 week of lunch box combos with pictures and descriptions included
▪️20 plus recipes to get you started stocking your freezer so you are always prepared
▪️My favorite food brands and sustainable lunch supplies.
▪️Tips to keep you motivated and on track

Use code SENDHELP20 to take 20% off until Sunday the 31st. eBook linked below.

Tag a friend who packs lunches and would love this or share to your story to spread the word🙌!

https://www.embracewellnesswithashley.com/product/lunch-box-rescue/

10/26/2021

Back to school - Month 2!

I vanished from my feed this summer to focus on all the life things, but I am excited to be back sharing posts again and of course a fan favorite is my lunch box pics.

Just because I haven’t been sharing, doesn’t mean I haven’t been taking them.

Today I wanted to share 10 new lunch box ideas with you and also offer you 20% off my Lunch Box Rescue eBook.

This eBook will help you feel like a warrior mom by getting your kids a healthy nourishing meal that both you and them can feel excited about.

Included in the eBook:
▪️9 week of lunch box combos with pictures and descriptions included
▪️20 plus recipes to get you started stocking your freezer so you are always prepared
▪️My favorite food brands and sustainable lunch supplies.
▪️Tips to keep you motivated and on track

What do you struggle with most when it comes to packing lunches?

Grab your copy at the link below and use the code SENDHELP20 for 20% off!

https://www.embracewellnesswithashley.com/product/lunch-box-rescue/

10/21/2021

A kid favorite upgraded!

When you are thinking about PB & J the main things to consider in products are as follows:
🍞Bread: the type of grain, added sugars, emulsifiers and chemicals
🥜Peanut / Nut butter: the type of oil, type of nuts and added sugars
🍇Jelly: type and amount of sugar

For bread, I opt for sprouted grains. They are the most traditional grain out there. While whole wheat or whole grain is a step above white or enriched, sprouted takes it a step further. This is how your great grandmother probably made bread. Sprouted breads are not gluten free, but the sprouting process decreases gluten and makes these breads easier to digest. This particular brand also has zero sugar.
*You will find most sprouted breads in the freezer section.

For your peanut butter, I am not anti peanuts, but they do tend to have a high mold exposure. I usually opt for mixed nut options more often, simply for added health benefits. Regardless the goal is to find a product with just the nut blended and maybe some salt. Skip the oils (or find one with a good quality oil) and definitely skip the sugar. Organic is even better to help ensure farming and processing practices are up to par.

For your jelly and jam, I would say 99% of them have added sugar but the goal is to skip any with high fructose corn syrup. This particular one is the only brand I have found that is sweetened with juice concentrate, not sugar.

Better yet - make your own!

Nut butter: use a high powered blender with your favorite nut and a sprinkle of salt.

Jam: mash frozen berries in a sauce top as they are cooking down and stir in chia seeds to thicken.

Are PB & J sandwiches a staple in your house?

10/21/2021

A kid favorite upgraded!

When you are thinking about PB & J the main things to consider in products are as follows:
🍞Bread: the type of grain, added sugars, emulsifiers and chemicals
🥜Peanut / Nut butter: the type of oil, type of nuts and added sugars
🍇Jelly: type and amount of sugar

For bread, I opt for sprouted grains. They are the most traditional grain out there. While whole wheat or whole grain is a step above white or enriched, sprouted takes it a step further. This is how your great grandmother probably made bread. Sprouted breads are not gluten free, but the sprouting process decreases gluten and makes these breads easier to digest. This particular brand also has zero sugar.
*You will find most sprouted breads in the freezer section.

For your peanut butter, I am not anti peanuts, but they do tend to have a high mold exposure. I usually opt for mixed nut options more often, simply for added health benefits. Regardless the goal is to find a product with just the nut blended and maybe some salt. Skip the oils (or find one with a good quality oil) and definitely skip the sugar. Organic is even better to help ensure farming and processing practices are up to par.

For your jelly and jam, I would say 99% of them have added sugar but the goal is to skip any with high fructose corn syrup. This particular one is the only brand I have found that is sweetened with juice concentrate, not sugar.

Better yet - make your own!

Nut butter: use a high powered blender with your favorite nut and a sprinkle of salt.

Jam: mash frozen berries in a sauce top as they are cooking down and stir in chia seeds to thicken.

Are PB & J sandwiches a staple in your house?

10/19/2021

We are trying something new.

I have three boys. My oldest is 8, my middle son is 6.5 and my youngest is almost 3. They are full of energy, stubborn, don’t listen, fight with each other but then two seconds later beg me to let them sleep together. Normal, I think so. 🤷‍♀️

Regardless, this summer I felt I was failing them. We weren’t handling conflict well. We weren’t supporting them to learn how to process emotions. We could do better.

I committed to myself to put them and my family first. I am still working, but stepped away from a lot and decided I wanted to focus on them. Learn more. Learn differently. Do better.

Today, I stand in a different place. I have been learning how to be their mom (and how to stay somewhat sane in the meantime).

What did I do?

First things first - I dove into some recommended books.
📕Whole Brain Child
📘No Drama Discipline
📗How To Talk So Your Kids Will Listen and Listen So Your Kids Will Talk

The brain is a fascinating thing and the bottom line is our kids don’t know how to process emotion when they get upset and we have to help them learn how and in some cases (probably a lot) teach them how to relearn to do it correctly.

Second, I am practicing. We have a long way to go but we are really trying.

These two boys test me, but every night before I go to bed, I go in to give them a kiss and more importantly just look at them and remind myself they are little people trying to learn how to BE in this world.

They need us. They depend on us. It is our responsibility to guide them.

I want my boys to know how to express emotion, but more importantly express it correctly.

I want my boys to have conflict, but to still be respectful and to appropriately find resolution.

I want my boys to understand they will not always do it right, but next time they can do better.

And I want my boys to know how important I think my job is to be their mom.

Do you want to hear more about what I have been learning?

If you are a momma you will probably agree - you will start to feel like you are figuring it out and then onto the next thing but until then I’ll keep doing my best.

10/07/2021

How to + ideas!

In my Well Belly Nourishment course, I teach you about my Kitchen Sink Belly Bowl Concept.

What does that mean? Basically, I teach you how to have a few staples in your home to be able to successfully throw together a meal or snack with very little effort.

It doesn’t have to be fancy or complicated, but does have to include a few specifics.

1️⃣ veggies: the star on the plate. Non starchy veggies are your best options.

2️⃣fiber: from veggies or other options, such as flax seed which is a great staple to have stocked in your freezer. This is also where grains can come in, in moderation if desired.

3️⃣ fat: don’t be afraid. I am a product of the fat free generation but now know better. Two of my favorite quality fat staples are avocados (also full of fiber) and macadamia nuts.

4️⃣ ferments: help support your gut health and keep you healthy + strong from the byproducts of the fermentation process. Sauerkraut is an easy store bought staple, but I also encourage you to try to make your own (see additional post on my feed). Crazy to you maybe, but my kids would choose pickled carrots and radishes as two of their favorite veggies. 🙌. Don’t be scared. Just keep trying!

5️⃣ protein: I am not against animal protein and in fact I find most women do better with some animal protein. The key is quality. If you are vegetarian or vegan, there are great plant based options as well, but keep in mind most plant based protein options are also heavy on the carbs (beans, quinoa) and fat (nuts and seeds).

As part of my Well Belly Nourishment course, I teach you about all the different types of foods to fill these categories, how to pair them to best support your blood sugar, energy, cravings and more.

Plus, a bonus - you get 31 days of gluten free, dairy free KSBB ideas to get you jump started. This “cookbook”, more of a manual or bible 😀, is 99 pages long and only available as part of this program.

What are you waiting for?! Now is the time to master your eating and health.

Check out the link below for more info or send me a message and swipe for a few ideas to get you started.

https://www.embracewellnesswithashley.com/well-belly/

10/05/2021

It’s been almost 2 months since I shared to my
Facebook account. 😳 Make sure to head over to Instagram where I am much more active, but I’m trying to get back to it!!

Today I am sharing tips, tips and more tips.

Balancing your blood sugar is one of my three foundational strategies to help you prevent health issues. It is SO IMPORTANT!

Not only for the long term effects on your body, but also for those day to day feelings.

No one wants to have to fight cravings, energy slumps and mood issues because of the highs and lows on the blood sugar roller coaster!

Earlier this year I wore a continuous blood glucose monitor to optimize my own personal health and test out the tried and true strategies I teach my clients.

Now I am going to share a few with you!

1️⃣ Starting your day with a protein / fat heavy breakfast. This sets your curve for the entire day.
▫️This is opposite of standard American diet. Think smoothies, eggs with veggies and avocado or even dinner leftovers! There is no such thing as “breakfast food” - it’s all just food!
▫️If you want carbs, make sure to pair with protein or fat (think nut butters, h**p seeds, avocado).�
2️⃣ Make sure every meal has protein, fat, fiber
▫️This is part of the strategy I teach in my Well Bell Nourishment course.

3️⃣ Focus on whole foods and don’t drink your carbs.
▫️I know sorry, but it’s true 🤪. The Industrial Revolution and food industry is destroying our country’s health. �
4️⃣ Don’t forget movement, sleep and stress all affect your blood sugar as well.
▫️Take a walk after a large meal, prioritize sleep and don’t eat in a stressed mood or you will store more fat and shut off digestion!

In my Well Belly Nourishment course I do a deep dive and teach you my strategy of HOW to eat daily, regardless of where you are.

https://www.embracewellnesswithashley.com/well-belly/

📷: this is one of my favorite lunches that I can pull together in under 5 minutes.
🥗Meal prepped roasted veggies on top of salad greens, topped with broccoli sprouts, fermented radishes and thousand island dressing.
🥚Side of prosciutto, macadamia nuts and boiled egg topped with chipotle mayo, sauerkraut and everything but bagel seasoning

What is your favorite lunch?

Embrace Wellness

11/18/2021

11/16/2021

11/12/2021

11/05/2021

11/02/2021

10/28/2021

10/26/2021

10/21/2021

10/21/2021

10/19/2021

10/07/2021

10/05/2021

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