Ashley Lilburn Wellness

Kids and cows. What more could a girl ask for?!!😍

With Christmas behind us and a new year approaching, many of us are thinking about resolutions or goals we have for 2023. One of the things I work with my clients on year round is focusing on WELLNESS instead of illness. So, what does wellness look like to you? What does vitality look like? Instead of focusing on things we shouldn't be doing, or how to mitigate disease, what if we focused instead on wellness? For me, wellness FEELS like: easy to get up in the morning, having plenty of energy to sustain my day's needs, my body feeling strong and healthy so I can execute on my many different roles (mom, wife, health care provider, friend, etc.) This year one of my goals for 2023 is to be alcohol-free for the year! I have done this several times when I was pregnant and breastfeeding but I've never done it FOR myself. I'm so excited just to experiment with it!

What is one of your goals for 2023?

If you are interested in a reset at the beginning of the year, I am running a small (very intimate group) through a structured and supported reset the week of Jan. 9th - 13th. Please reach out to me if you have any interest in learning more! Happy New Years, Friends!!

MORE BIG NEWS!! As of Jan. 1, 2023, Ashley Lilburn Wellness officially and completely melts into Fort Worth Wellness. What does this mean?

1) It means that, after this week, you can follow Fort Worth Wellness for the kind of content I have been producing for the last 18 months. (I will keep this account but it will have much more personal content that will always include health and wellness here and there along with family, friends, and apparently animals!)

2) You can find me practicing exclusively at Fort Worth Wellness as Certified NAET Practitioner, Lead on Lab Work, and Board Certified Lifestyle Medicine Professional. I am SO happy about this official transition!

I want to give a HUGE shout out and voice my unending appreciation for the brilliant woman behind my social media (and website and lots of the content that actually executes my ideas) for the last 18 months - Laura Griffiths, owner of Good Karma Consulting. She was recommended to me by a dear friend and I was timid about hiring someone but she has over delivered. EVERY. SINGLE. TIME. She is wicked smart, super hard working, and has literally created and executed the vision for Ashley Lilburn Wellness for the last year and a half. If you are a small business in need of ANY help (she can literally do anything or figure it out) send me a DM and I can share her contact info!

BIG NEWS: I passed my American College of Lifestyle Medicine boards earlier this month!! When I went to grad school in 2020 I didn't know exactly what I would do with the degree or even what I wanted my trajectory to be. After graduation I went on to get NAET certified which has been wonderful and I love it so much! In July of this year (2022), I implemented and headed up the extensive lab work that we offer at Fort Worth Wellness which I also love doing so much! Even with NAET and Lab work at Fort Worth Wellness, I knew I wasn't done with Lifestyle Medicine. So, I pursued sitting for the boards which entails specific education requirements and continuing education minimums that must be met. I continued to get up at 5a (like I did throughout grad school) in order to study. The day before I sat for the boards the entire staff at Fort Worth Wellness bought me beautiful flowers and wrote me words of encouragement. The test was harder than I expected. One week later, I got the email saying I had PASSED! I can now officially say I am a Board Certified Lifestyle Medicine Professional. I am excited to explore how I can use that to further serve my patients and promise to continue to pursue education that benefits my patients in order to serve at the highest level of my scope of practice!

From my family to yours, I wish you the Happiest of Holidays! We are personally celebrating Christmas but we honor you in whatever you are celebrating!

May you find joy, peace, and the hope of the new season.

Warm wishes!

Sweet potatoes are generally pretty cheap this time of year, and this plant powerhouse is chock full of a range of vitamins and minerals. Try this easy Sweet Potato Black Bean Burger from the Blue Zones Kitchen for an easy lunch or dinner. Loaded with beans, greens, sweet potatoes, and pepitas, it’s the perfect example of a blue zones–inspired twist on a classic American comfort food!

Check it out and let me know what you think!

https://www.bluezones.com/recipe/sweet-potato-black-bean-burger/

If you've been following me for a while, you know I'm a huge proponent of 15-20 minutes a day of sunlight exposure. Sunlight and time outdoors can powerfully impact your overall well-being with positive effects on mood, alertness, and sleep quality. A recent study from the Journal of Affective Disorders followed 400,000 people for several years. The people in the study spent a median of 2.5 daylight hours outdoors, and each additional hour beyond that was linked to reduced antidepressant usage, greater happiness, and less tiredness.

The winter will sometimes give us fewer opportunities to get outside. To combat this, I recommend getting as much sunshine as you can when you can (safely, of course!) and also trying Red Light Therapy. I have units in my office that you can try, and easy options to rent or buy units for yourself. Message me for info!

I am currently reading "Fiber Fueled" by Dr. Will Bulsiewicz or Dr B, The Gut Health MD as he is more well known. I saw him speak at the American College of Lifestyle Medicine Conference in November and he was phenomenal! If you want to learn about gut health and how to improve yours, then this is the book to read! I highly recommend reading it to cut through all the "diet" misinformation out there and learn to eat for health. If you don't want to read it then come see me and I will help guide you through his process 🤓 Remember that all servicees are HSA/FSA Eligible🙌!

In honor of "National Chocolate Covered Anything Day" I'm sharing another recipe from Vegan Huggs , this time the delicious vegan peanut butter cups! They taste just like Reese's, but without all the extra ingredients.

INGREDIENTS
▢ ½ cup peanut butter (I like Laura Scudders or any peanut butter that is 100% peanuts- no palm oil, sugar, etc)
▢ 3 tablespoons pure maple syrup (sub agave nectar)
▢ 1 teaspoon pure vanilla extract
▢ 10 ounces vegan chocolate chips (1 ½ cups)

DIRECTIONS
Add standard cupcake liners to a 12-slot cupcake pan. Set aside. Make some room in your freezer for the pan to fit. This recipe makes at least 11 peanut butter cups if measured precisely. You may be able to stretch it to 12 by scraping the chocolate from the bowl.

Add the peanut butter, maple syrup, and vanilla to a mixing bowl and combine well with a spatula. Place in the fridge while you prepare the chocolate.

Place chocolate chips in a microwave-safe bowl and heat for 2-3 minutes on about 70% power. Stir and turn bowl every 30 seconds to prevent burning (see website for alternative double boiler method).

Pour ½ tablespoon of melted chocolate on the bottom of the cupcake liners. Spread with a spoon so the chocolate covers the whole bottom and touches sides of the liner. Place in the freezer for 10 minutes to firm up.

Remove peanut butter filling from the fridge. Take a ½ tablespoon of filling and roll it into a ball. Now place on top of chocolate and gently flatten evenly with your fingers. Leave a small amount of room on all sides so the top layer of chocolate can fit. (see photos above for example)

If the bowl of melted chocolate has firmed up a little, just stick it in the microwave for another 30-60 seconds. Now pour 1 tablespoon of melted chocolate over the peanut butter. Spread evenly with the back of a spoon, ensuring that the chocolate has poured down the sides of the peanut butter. Place back in the freezer for 10 minutes to firm up (see notes for storing suggestions).

Enjoy!

Recipe and 📸: https://veganhuggs.com/vegan-chocolate-peanut-butter-cups/

We're in the middle of the holiday season, and for many of us, gift giving is on the mind. While there is so much joy in gifting to others, don't forget one of the most important people on your list: you. Some (free) wellness gifts you can give yourself:

1. Permission to say no
2. The benefit of the doubt- you're doing the absolute best you can!
3. A deep breath - even just one - you'll feel the difference!
4. Gratitude

You are the only YOU that exists in this world, and the world needs the gift that you are.

I’ve got a puny Little Buddy and I thought I’d share my process. He has pink eye and an ear infection. *This is not medical advice.* Just sharing what works well for my family. I will also say that I know how lucky I am to have access to all of these tools and am beyond grateful🤍 also, because Fort Worth Wellness]]] is amazing I have a supportive work environment where I can care for my kiddo while I continue to work.

I create a schedule of care to follow and set timers for myself because when you use natural remedies you have to be consistent throughout the day. I’m generally attending every 2-3 hours to one or all of these:

- Today’s@Vit concoction: L-lysine, Liposomal Vit C, Vit D, Zinc, and Elserberry syrup (all products available at Fort Worth Wellness]]])
-Pink eye: colloidal silver drops directly in the eye(s)
- Ear infection: drops in the ear(s) and natural antibiotic orally
- Rest and Hydrate. Don’t care at all if he eats but water and herbal teas are priority.
- Chiropractic care from Dr Pitts Fort Worth Wellness]]] and Lymph Massage from at Fort Worth Wellness]]].

See my stories for more details!

Today I want to share a recipe I absolutely LOVE making during the holidays. The Potato Leek Soup from Vegan Huggs!! The combination of creamy potatoes, delicate leeks and just the right amount of rosemary and thyme keep my family and me returning to this recipe again and again. The best part: it's dairy-free, gluten-free and packed with good-for-you vitamins and minerals, including potassium, zinc, copper, B6, vitamin C, phosphorus, manganese, niacin, fiber, and pantothenic acid.

Try it and let me know what you think.

INGREDIENTS
1 ½ tablespoons olive oil (or preferred oil)
▢1 tablespoon vegan butter
▢1 small onion , diced
▢3 large leeks , cleaned well & thinly sliced (white & light green part only) *See note
▢5 medium russet potatoes , peeled and chopped
▢3-4 cloves of garlic , minced
▢1 teaspoon salt , more to taste
▢Fresh ground pepper , to taste
▢1 ½ teaspoons dried thyme
▢½ teaspoon dried rosemary
▢½ teaspoon ground coriander (optional)
▢5 cups vegetable broth (low sodium)
▢2 bay leaves
▢1-2 tablespoons fresh lemon juice (optional)
▢1 cup canned coconut milk (or any unsweetened plant-based milk)

INSTRUCTIONS
Make sure leeks are washed well first.

Heat the oil, butter and a pinch of salt in a large pot over medium heat. Add the leeks & onion, sauté until softened, about 5-6 minutes.

Add the potatoes, garlic, thyme, rosemary, and coriander. Sauté for 2-3 minutes.

Add the vegetable broth, bay leaf, salt, and pepper. Raise heat so it starts to simmer.

Now reduce heat to a low simmer and cook for about 15-20 minutes, or until the
potatoes are fork tender.

Remove from heat and remove bay leaves. Stir in the coconut milk and optional lemon juice. Taste for seasoning and add more to taste.

Using an immersion blender, blend until smooth and creamy. You can also use a regular blender and carefully blend in batches. Before blending, set aside a few pieces of potato for the garnish.

Serve in soup bowls and top with chopped green onion, fresh ground pepper and a few pieces of cooked potato.

Recipe; https://veganhuggs.com/creamy-vegan-potato-leek-soup/

With so much on our minds this holiday season and the plethora of activities, many people struggle even more with sleeping during the holidays. My top recommendations:

-Avoid alcohol, if possible, as it definitely disrupts sleep.
-Making sure to stop eating about three hours before bed can be helpful!
-GABA, Tryptophan, and Melatonin are good supplemental options, but be sure to ask your healthcare provider about what would work best for you.

Do you have extra trouble sleeping during the holidays?

This hummus pasta with green veggies is healthy, filling, and ready in under 30 minutes! It's also plant based and protein-packed. You can easily customize it to your liking with whatever veggies you have on hand. If you want to add more protein to this dish, you can use legume-based pasta, throw in some extra chickpeas, or toss in some roasted chicken. Delish! Give it a go and let me know what you think.

INGREDIENTS

6 oz soba noodles, dry (170 g)
1 medium broccoli head, cut into tiny florets
1 medium zucchini, diced
1 onion, diced
4 asparagus spears, chopped
½ avocado, cut into slices
1 tablespoon lemon juice
Freshly ground black pepper
Salt to taste

Green Hummus Sauce

¾ cup hummus (185 g)
½ cup pasta water (120 ml)
¼ cup walnuts, halved (25 g)
1 cup spinach, chopped (30 g)
1 cup arugula, chopped (20 g)
1 tablespoon lemon juice
2 tablespoons nutritional yeast
¼ teaspoon garlic powder
Salt and pepper to taste

INSTRUCTIONS
Cook the soba noodles according to the package instructions. Once they are done, drain and set aside.

Meanwhile, heat a non-stick pan and add the broccoli, zucchini, onion and asparagus with a splash of water or olive oil.

Cook over medium heat for 10 minutes, stirring frequently, until cooked but still textured. Season with ground black pepper and salt.

Add all ingredients for the hummus sauce to a blender and blend to obtain a smooth, vibrantly green sauce. Adjust to taste preferences.

Once all the components are ready, divide them between serving bowls and garnish with avocado slices. Enjoy!

Recipe and 📸 credit: Nutriciously

One thing I'm looking forward to this Christmas is some uninterrupted time with my family. I LOVE my job (SOOOO much) but it's also important to connect as a family where we can relax, downregulate, and enjoy each other!

What are YOU looking forward to this Christmas?

Vitamin D is a jack of all trades, assisting our bodies with everything from bone formation and hormonal balance to immune and muscle function. A recent literature review evaluated the effects of vitamin D supplementation on inflammation, oxidative stress, and recovery after exercise and concluded that vitamin D supplementation for more than 1 week with a minimum dose of 2000 IU/day appears to be an effective strategy to reduce muscle damage and inflammation after exercise.

Though more research is needed on this exact intervention, it holds promise. When I work with clients who are deficient in Vitamin D, the first thing I recommend is 10-20 minutes a day in the sunlight and eating a diet rich in fruits and vegetables. Sometimes we still need to supplement in order to keep our Vit D levels sufficient. Talk with your practitioner about what dose is right for you.

If you have unexplained aches and pains, fatigue, anxiety, GI issues or unexplained weight gain, chronic inflammation could be an underlying issue.

Reduce your risk of chronic inflammation by adopting healthy lifestyle changes such as exercising regularly, getting enough sleep, managing stress, reducing alcohol consumption and quitting smoking. Above all, take a look at what you eat.

Simple dietary changes are one of the easiest and most effective ways to reduce inflammation.

Researchers agree that an anti-inflammatory diet is focused on lean protein, healthy fats, whole grains, fruits and vegetables. The high amounts of fiber present in this type of diet can also improve inflammation and gut health.

While no one food is a miracle cure to reducing inflammation, these 10 foods are especially known for their anti-inflammatory properties:

-Oily fish
-Nuts and seeds
-Olive oil
-Cruciferous vegetables (Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens).
-Berries
-Turmeric, Cinnamon, and Ginger
-Garlic
-Onions
-Avocados

Sometimes being--and staying--active comes down to having the right (i.e. supportive, comfortable) shoe for your chosen activity. When you feel good doing what you're doing, you're more likely to keep doing it! And nothing can ruin a walk, run, or hike faster than the wrong pair of shoes. If you're near an REI, they are great about fitting you and helping you find the right shoe for the right activity. For a local-to-Fort-Worth-resource, I bought my latest (amazing) running shoes from Lone Star Walking & Running Co. on Camp Bowie. The customer service was amazing and super helpful! Want to do your own research first? Check out the online review site Outdoorgearlab.com. They are completely independent from the shoe companies and have been providing trusted reviews for ALL SORTS of outdoor gear for years. You can find their in depth reviews and recommendations on shoes for running, hiking, climbing, and trail running here: https://www.outdoorgearlab.com/t/shoes.

So many of you loved my last lentil recipe that I thought I'd share another! Rich and robust, this plant-based Lentil "Bolognese" is hearty, “meaty” and full of depth of flavor. Toss it with your favorite pasta, or serve over polenta or zucchini noodles for even more plant based awesomeness. Lentils are made up of more than 25% protein, which makes them an excellent meat alternative. They’re also a great source of energizing iron, fiber, potassium, folate, and Vit B1. Try it and let me know what you think!

INGREDIENTS
2 tablespoons olive oil
1 large onion, diced
1 1/2 cup carrots, small diced
1 1/2 cups celery diced
4–6 cloves garlic, rough chopped
1 1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon chili flakes- optional
1 tablespoon fresh oregano or thyme (or 2 teaspoons dried Italian herbs)
1/3 cup tomato paste
Generous splash red wine (optional) 1/4 cup-ish
1 1/4 cup black caviar lentils (or other small lentils)
3 medium tomatoes, diced with juices (or sub a 14-ounce can of diced tomatoes or crushed tomatoes)
3 1/2 cups veggie stock or broth (or sub water plus 2-3 boullion cubes)
3/4 cup h**p seeds, or crushed toasted walnuts or pecans
2 teaspoons balsamic vinegar

INSTRUCTIONS
Heat oil in a large pot or dutch oven over medium-high heat. Add the onion and saute for 2-3 minutes stirring until fragrant. Lower heat to medium, then add the carrots, celery, garlic, salt, pepper, chili flakes, and herbs. Saute 7-8 minutes, stirring.
Add the tomato paste, browning it just a bit in the pan (this will deepen the flavor), then deglaze with wine if you want, scraping up any brown bits. Once most of the wine has cooked off add the tomatoes and their juices, cook them down for just a few minutes.

Add the lentils, veggie stock and h**p seeds or walnuts. Bring to a boil, cover tightly, lower heat to low, and simmer gently 20-25 minutes, or until the lentils are tender. Uncover.

Continue cooking uncovered until most of the liquid has cooked off. Stir in the balsamic vinegar, taste, and adjust seasoning to your liking. Serve!

Recipe courtesy of Feasting at Home

I got a few questions about the lids in a photo I posted last week (resposting them here!) and wanted to give you a bit more info about them. The cups (glass), lids, and straws (silicone) are from Elk and Friends (brand). I LOVE them! They are not spill-proof but they are much better than an open cup AND fairly hardy when dropped. I bought mine off Amazon and we use them for fruit juice, hot teas (I just put a coozy on them if the glass is hot to the touch), and hot cocoa! We have had them for years and the kids like being able to mix and match the lids/straws.

These are their 8oz ones: https://elkandfriends.com/collections/glass-mason-jars/Size_08oz

My top tips for wellness during the holidays:

1) It's truly ok to say "no" to invites. Take inventory of your introversion/extroversion capacity and honor it!

2) Just keep moving your body! I know schedules get extra hectic this time of year but just remember to move your body even if it is a 10 mins walk around the block!

3) Instead of making hard-to-follow food rules for this time of year, focus on adding plants! Where ever and whenever you can -- remember that fiber (only found in plants, not animals) is what feeds your microbiome which impacts your immune system BIG time

How do YOU stay well during the holidays?

Confused with all the conflicting information about there about health and wellness? We can make it quite simple. Top wellness habits to cultivate:

*Move your body everyday in a way you love
*Develop and nurture good sleep hygiene
*Connect with those you love
*Eat real food. Mostly plants. And not too much.

The more you practice the art of thankfulness, the more you have to be thankful for. Happy Thanksgiving all 🦃!

I am thankful for many supplements because knowing how to use them has allowed me to take responsibility for my family's health for the vast majority of issues. My (current) top three are:

1) Liposomal Vit C - it is more bioavailable, water soluble, and boosts your immune systems and aids in skin reparation.

2) Magnesium - MOST people benefit from magnesium. We would naturally get enough of it from foods (if we eat lots of plants) but our soil is depleted and, therefore, we are often deficient. Use different forms of magnesium for different ailments.

3) Zinc - it helps slow down the replication of viruses from cell to cell but it is implicated (positively) in research for DNA synthesis, immune function and metabolism. Make sure you take zinc with food!

Enjoying *relatively* healthy hot cocoa with my (not so) Littles on this cozy day!

💙 bring to a light boil milk or milk alternative for DF option
💚 add several heaping tablespoons of cocoa powder and stir until filly mixed
💛 stir in maple syrup to taste
🧡 divide and ENJOY!

If you’re feeling fancy (which I wasn’t) you can add cinnamon and/or vanilla✨

Need an easy, healthy, plant based recipe for Thanksgiving? How about one that's good ANY time? I love this slow cooker butternut squash soup for many reasons:

1. It's quick and easy to put together- using just a few simple ingredients
2. It's main ingredient-- butternut squash--is rich in important vitamins, minerals, gut-loving fiber, and disease-fighting antioxidants
3. It freezes beautifully so it's perfect for meal prep
3. It's the perfect compliment to these cold Fall nights we're having!

This recipe uses a crockpot, or slow cooker, to make a creamy, flavourful butternut squash soup that that takes just minutes to prepare. Cinnamon and nutmeg add an amazing sweet, spiced flavor that pairs well with the butternut squash and carrot and coconut milk adds a rich, creamy finish to bring it all together.

INGREDIENTS
1 large butternut squash, peeled and cut into cubes (approx. 7–8 cups, but it doesn't need to be exact-- you can also buy precut cubed butternut squash in the produce or freezer section to make this part SUPER quick!!)
1 white onion, diced (approx. 2 cups)
4 cloves garlic, minced
1 cup chopped carrot
1/2 tsp black pepper
1/2 tsp cinnamon
1/8 tsp ground nutmeg
1/4 tsp chili flakes, optional
4–5 cups vegetable stock (or just enough to barely cover the squash)
1/2 cup coconut milk or cashew cream, optional
salt and pepper, to taste

DIRECTIONS
-Add all the ingredients (except for the coconut milk, if using) to a slow cooker and cook on high for 3-4 hours or low for 4-5 hours until the squash is soft and tender.
-Once it’s cooked, either blend directly in the slow cooker using an immersion blender or carefully transfer to a blender and mix until smooth and creamy. (You can also skip this step and just stir vigorously- just depends on how smooth you want your soup). Blend in the coconut milk now, if using.
-Season with salt and pepper if needed and serve.

Recipe courtesy of Running on Real Food: https://runningonrealfood.com/slow-cooker-butternut-squash-soup/

I spent last week at the American College of Lifestyle Medicine conference and it was amazing! Healthcare is shifting, swiftly. It won't be an easy change but the American healthcare system is hitting an apex of unsustainable and, frankly, completely disappointing. (Think of it this way - the US spends the most amount of money on healthcare but has the worst health outcomes in the industrialized world. What other business would be allowed to continue to operate in that way?!) It was super inspiring to sit in a room full of over 3,000 clinicians (mostly physicians) without a single pharma rep present talking about how to PREVENT disease and educate patients about how to partner in their own health! The future of healthcare is not the current model which is illness-focused but of prevention and teaching people how to be WELL!

Easy, quick, and delicious plant based meals are a winner in my house. Check out this sushi bowl (vegan friendly if you skip the salmon!) for when you're wanting something different yet wholesome.

INGREDIENTS
½ cup spinach, bok choy, or a mixture of your favorite hardy greens
½ cup shelled edamame (get shelled frozen edamame in your grocery store freezer section)
½ cup cooked brown rice, cooled (use the pre-cooked instant or microwave kind to get brown rice in 90 seconds!)
¼ cup shredded carrot
½ avocado, sliced
1 tablespoon dried nori flakes (usually in the International aisle of most supermarkets)
1 tablespoon sesame seeds
Optional: 3 oz salmon

DIRECTIONS
In a medium bowl, layer each ingredient, starting with greens. Add edamame and rice, shredded carrot and avocado, then finish with nori flakes and sesame seed. You can garnish with soy sauce, or try the homemade dressing below if you've got the time

PEANUT-GINGER MISO DRESSING, OPTIONAL INGREDIENTS:
¼ cup peanut butter
1 tablespoon miso
1 teaspoon grated fresh ginger
1 clove garlic minced
1 teaspoon lemon juice or apple cider vinegar
½ cup water

News headlines are forever proclaiming the next superfood or supplement that’s finally going to give us super-immunity. But what we don’t hear often enough is that immunity is powered by the gut. An impressive 70% of our immune cells actually reside in the gut! One of the best ways we can support our gut (and thus immunity) is by keeping our diet diverse and plant-based. While any fruit/vegetable is better than none, the following foods are filled with key nutrients and phytochemicals to nourish your immune system (vitamins A, D C, E, B6, folate, copper, iron, zinc, selenium, flavonoids, fiber, allicin, omega-3, and curcumin).

-Walnuts
-Garlic
-Sun-exposed mushrooms (put them in the windowsill to up their Vit D content!)
-Carrots
-Oranges
-Wheat berries
-Chia seeds
-Turmeric
-Broccoli