Trade Winds Wellness LLC

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These past few weeks have been insane around here. We’ve had to get a little creative with fast and easy dinners without skimping on the good stuff. This is for all the parents, the full timers, the multi-job holders, the home keepers, or the ones that do all of the above. Especially if you haven’t quite mastered the art of weekly meal prep. GET. YOURSELF. A SHEET PAN. Everything is cooked and served on one pan and the clean up is magical! (swipe for proof) This little number was thrown together in minutes and it sure saved my behind from stressing over a pile of dishes after a super long day. If you haven’t tried a sheet pan dinner, you are seriously underutilizing this simple kitchen tool. Take advantage folks. “Me time” is way more fun than dishes. SHEET PAN FAJITA CHICKEN 1-2 T avocado oil 2-3 chicken breasts, sliced thin 3 bell peppers, sliced 1/2 red onion, sliced Equal parts: salt, pepper, ground cumin, garlic powder, smoked paprika, oregano, chili powder and coriander * Line a baking sheet with foil and preheat oven to 400 degrees * Arrange chicken and peppers on pan and toss to coat with oil, then spice mix * Bake for 12-15 minutes until chicken is cooked through * Serve over brown rice with your favorite toppings: guacamole, cilantro, cheese, hot sauce, salsa, sour cream or lime juice. ** This fajita filling is also awesome in flour tortillas! #twwcooks #twworiginal #sheetpandinner #nodishclub #easydinner #timesaver #busymomcooking #leftoversarelife

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Sometimes you need a down home approach to dinner to feed your soul. It wasn’t fat free but it was entirely satisfying! It wasn’t considered “healthy” but it sure was hearty! It might not have been light, but it sure as heck was delicious! Wellness doesn’t have hard and fast rules. Tonight, fried chicken fit the bill, and we all left the dinner table a little happier! JUICY BUTTERMILK FRIED CHICKEN 2 lbs bone in, skin on, chicken pieces 2 cups buttermilk 1 cup flour 2-3 tbsp cornstarch 2 tsp salt (divided) 2 tsp pepper (divided) 2 tsp paprika (divided) 1/2 tsp each: garlic powder, celery salt, dry mustard, basil, oregano, ground ginger and thyme 1/2 tsp cayenne (optional) Vegetable oil for frying * place the chicken, buttermilk, and half the salt, pepper and paprika in a zip top bag, mix well and marinate at least 2 hours or overnight. * heat 1/2” of oil in large skillet over medium heat * mix flour with remain ingredients in second large zip or paper bag. * when oil is hot, transfer 3-4 pieces of chicken at a time from milk mixture to flour mixture and shake to coat well. * shake excess flour from chicken pieces and fry 6-7 minutes on each side or until golden brown. * remove from oil and place on cooling rack over cooking sheet, sprinkling with additional salt. Place in 175 degree oven to finish cooking for 15-20 minutes before serving. SO. GOOD!! #twworiginal #twwcooks #downhomecooking #friedchicken #happydiet #tastesbetterfromscratch #tradewindswellness #fingerlickingood

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Sunday breakfast with my main squeeze! (Broken yolk on his avo-toast) hardly any cooking means I get to spend more time doing my favorite thing in the world. . . Being present as his mom 🥰 Swipe to see a happy little avocado lover! SUPER EASY AVOCADO TOAST Whole grain bread Large eggs Ripe avocados (1 per 3-4 slices bread in our house) Mesquite smoked Turkey (our favorite from the deli) Shredded cheese (optional) Salt and pepper *cook eggs in skillet how you like, seasoning with salt and pepper. We are an over easy family! * Mash avocado while bread is toasting * Spread avocado over the toast, top with 1 slice Turkey breast, followed by one egg and a sprinkle of cheese! Serve with fresh, seasonal fruit. It’s Georgia peaches today! #avocadotoast #twwcooks #sundaybreakfast #breakfastwithbabies #mainsqueeze #hassavocados #georgiapeaches #simplenutrition #qualitytime #tradewindswellness

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Lunch date before hubby goes out on assignment. Did it include veggies? No. Was is delicious? YES! Was it satisfying? YES! Was it easy? YES! Did it make us happy? YES! Remember, there is more than one dimension of wellness. EASY BAKED BRIE 4” Brie round, rind attached 1/4 cup chopped walnuts 2 tbsp honey 1/4 tsp dried Rosemary Pinch flaky sea salt * Remove packaging from brie and bake in oven safe dish at 350 for 15 minutes * while still hot, top with remaining ingredients and serve! #twwcooks #twworiginals #charcuteriestyle #lunchdate #manplate #hubbyschoice

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Introducing alternatives to strict dieting, simply because completely cutting out foods you love is not a sustainable route. In fact it’s the fastest way to fall off the wagon. Hard. Instead, we practice flexible meal plans. Call it an add-in. A bonus-serving. An extra-veggie. Leveling up. Whichever makes you happiest. What’s it mean? Give your body the food that you crave, while making it a tiny bit healthier. Studies in motivational psychology demonstrate that adding more “healthy” food to your plate, versus removing the “unhealthy”, is astronomically more successful is creating a lasting habit in regards to nutrition. Example: spaghetti. “But pasta is bad for you!” Sure pasta isn’t considered the healthiest food item. But adding zucchini and onions to the sauce gives it higher nutritional content. See what I did there? I didn’t change what we had for dinner. I didn’t cut out a single thing. But I DID add a serving of vegetables to my plate. It was easy, it didn’t mess with the flavor or texture, and I’m sure it’s something I can continue with in the future. I call that a win. Where do you sneak in a serving of veggies? #tradewindswellness #hiddenveggies #surpriseservings #moderation #addinnutrition #downwithdieting #lifestylechange #healthyhabits #twwcooks #healthytable #bonusveggies

Dressing can make or break a salad. You can have all of the freshest ingredients beautifully arranged on your plate, but if your dressing is off, it can take the whole dish down.

Luckily, with this creamy vinaigrette, you don’t need all the fancy add ins to make it yummy! Grab some lettuce, mix up your dressing, and have at it! Seriously, I could eat it with a spoon!

CREAMY PEAR VINAIGRETTE

2 ripe pears, peeled, cored and chopped
1 tbsp Dijon mustard
1/2 shallot, diced
1/4 cup olive oil
1/4 cup white balsamic vinegar
1/2 lemon, juiced
2 tbsp honey
1 tsp salt
1/2 tsp tarragon
1/2 tsp black pepper

* Place all ingredients in a blender and blend until smooth
* Spoon over butter lettuce with chopped walnuts and Gorgonzola cheese
* Store in an airtight container up to 1 week in fridge

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Long time no post! Get ready for a future recipe dump.

It has been brought to my attention that content shared on Instagram has not been linking with this page, despite the button being clicked. 🤷🏻‍♀️ If you know me, you know it’s probably me and my “aptitude” for technology 😬

Moral of the story, follow on Instagram!

Here’s a snapshot of what you’ve missed (oops!)

Primavera pizza
German potato salad
Breakfast power bowls
Fried chicken
Blackened salmon
AND THEN SOME!

Coming soon….
Katsu chicken
Peach crisp
Stir fry
Chicken Marsala
Quick lunch ideas
A brand new monthly challenge!
SO. MUCH. MORE.

Follow on Instagram! There’s a lot more to see!

Like this coconut shrimp recipe! 🤤🤤🤤

Feeling #tropical this evening with some home fried coconut shrimp! Can’t get enough! Serve it up with some coconut rice and some fresh sautéed broccoli to bring the beach to your dinner table! You’re going to want to double this one. COCONUT FRIED SHRIMP 1 lb large shrimp, peeled and deveined 1 cup coconut flour 3 eggs 1 cup Panko breadcrumbs 1 cup shredded coconut 1/2 tsp each of salt, pepper, garlic powder and ground ginger 1/2” of frying oil in a skillet * Once prepped, lay shrimp between paper towels to dry slightly * Mix flour with all spices in a large zip top bag * Beat eggs in a separate bowl and set aside * Mix breadcrumbs and coconut in a second zip top bag * Heat oil in large skillet over medium heat and set oven to 200 degrees. Place an oven safe cooking rack on a paper towel lined baking sheet. * Dredge away! Coat shrimp in flour mixture, shake off excess, then quickly dunk into egg mixture followed by coconut mixture. * Shake off excess coating and place shrimp in oil, cooking 2-3 minutes per side until browned. Place on cooking rack, sprinkle with salt and place in oven until remaining shrimp are cooked. * When ready to serve squeeze lime over shrimp and enjoy! #twwdinner #tradewindswellness #tropicaldinner #coconutshrimp #mealprep #cantstopeating

Day 1: Prep the food, mow the lawn, clean the house, run the errands, nurture the tiny human, walk the dog, file the paperwork, do all the things.

Day 2: Trim your toddlers nails and try not to have a breakdown.

Whether your day is jam packed physically or emotionally, breakfast is a must.

Did you know that the first bites that you take in the morning can set the stage for your entire day? Metabolism, digestion, energy levels, mood, cravings, motivation. You can have a say in all of it with what you eat FIRST.

While donuts are delicious and they have their place, if you’re planning a big day, keep scrolling for a fabulously filling, nutrient packed meal to give yourself that initial boost!

SWEET AND SPICY POWER BOWL

1 T butter
1 T avocado oil
1 lg sweet potato, diced small
1/2 sweet onion, diced small
2 tsp minced garlic
2 c spinach, roughly chopped
1/2 c cooked quinoa
1/2 tsp smoked paprika
1/4 tsp dried parsley
1/4 tsp dried basil
1/4 tsp black pepper
1/2 tsp salt
Pinch cayenne pepper (to taste)
Parmesan cheese and egg to garnish

* Melt the butter and oil together in a large skilled on medium heat
* Sauté the potato and spices until almost fork tender, add the onion and cook another 3 minutes until soft
* Add the garlic and stir until fragrant, then add the spinach until wilted and the quinoa until heated through.
* Top with a fried egg and sprinkle with grated Parmesan cheese.

*** 2 RECIPES, 1 POST! ***
Plus an easy way to stretch a few ingredients into a fantastic dinner for two. Almost hard to believe it’s on the healthy side!

SAVORY STEAK BITES
1/2-1 ln sirloin, cubed
1 pint sliced baby Bella mushrooms
2 T butter
2 T soy sauce
2 tsp Worcestershire sauce
1/2 tsp dried parsley
1/4 tsp garlic powder
1/4 tsp ground pepper
Pinch of salt

*Melt 1/2 the butter in a large skillet over medium-high heat
*Add the steak and seasonings and stir together, browning on all sides. Add the Worcestershire sauce and half the soy sauce 1/2 way through cooking. Remove from skillet and set aside.
*Add remaining butter to the skillet to melt, then add mushrooms and a pinch of salt, stirring frequently to cook until beginning to soften.
*Add remaining soy sauce and cook until most of the liquid has evaporated.
*Return steak to pan and mix with mushrooms.

SWEET POTATO FRIES

2-3 large sweet potatoes, peeled and cut into fry shape
1 T avocado oil
1/2 tsp salt
1/4 tsp pepper
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp onion powder

*Line a sheet pan with foil and grease lightly with cooking spray
*Set oven to 400 degrees
*Place all ingredients in zip top bag and shake to coat fries evenly
*Arrange fries on sheet pan and bake 20 minutes, turning halfway, or until tender

Continuing with our quick and simple trend. This one came together in 10 minutes. TEN MINUTES!! Clean and easy meal prep at its finest 👌🏻

SMOKED KIELBASA WITH VEGGIES

1 lb smoked Turkey kielbasa, sliced
3 medium zucchini, sliced
1 lg red bell pepper, diced
1 tbsp avocado oil
1/2 tsp each garlic powder, onion powder, paprika and dried oregano

* place 1/2 the oil in a preheated skillet and sauté sausage until browned. Remove from skillet and set aside
* add remaining oil to skillet and heat through. Cook veggies with spices until they begin to soften.
* return sausage to skillet and stir to combine, heating through. Enjoy!

Quick bites between chores Italian style! Fridge finds come together for a delicious lettuce wrap that’s both light and filling. Yes, that’s possible!

ITALIAN DELI LETTUCE WRAPS

8 pieces large leaf lettuce
2 pieces deli ham
2 pieces deli Turkey
12 small slices of pepperoni
2 slices provolone cheese
1/4 cup slices peperoncini
Italian dressing
Grated Parmesan cheese

* overlap 2 pieces of lettuce to form a wrap
* layer 1/2 piece each of ham, Turkey and provolone cheese
* evenly distributed pepperoni slices and peperoncini over deli meat
* lightly drizzle over Italian dressing and a sprinkle of Parmesan. Roll up and enjoy!

Who here keeps a sourdough starter?

I’ve been maintaining one for a while and have experimented with so many different ways to use it. 4 kinds of bread, pumpkin streusel, chocolate cake (an epic fail), biscuits (an epic success!), crackers, cinnamon rolls, the list continues.

This recipe is by FAR my favorite! It’s surprisingly easy, keeps well in the pantry, makes a great gift, and tastes like pasta and bread all in one bite. Win! Win! Win! Win!

Plus if you haven’t heard of the health benefits of fermented sourdough recipes, here’s a sneak peek:

💚supports gut health
💚aids in heart disease prevention
💚helps manage blood glucose
💚adds nutrients to your food
💚easier to digest if you’re gluten sensitive

This is going to be heavily stocked at my house until further notice 👌🏻

SOURDOUGH PASTA

1 cup sourdough starter (discard)
3 cups flour
2 eggs + 2 yolks
2 tbsp olive oil
1/4 cup water (as needed)
1 tsp salt

* mix all ingredients in large bowl until a ball forms, knead 5-8 minutes until smooth
* return to lightly greased bowl, cover loosely with plastic wrap and place in oven (off) with the oven light on for 8 hours to ferment and rise
* roll dough out in batches until very thin, recommend using a pasta roller for this step, and cut into fettuccine shape for best results
* hang to dry 12-24 hours or until dried completely, then store in airtight container until ready to use (pasta will be fragile at this stage)
* boil 8-9 minutes and serve with sauce of choice!

Enchiladas anyone?

Easy crockpot pulled chicken filling with your favorite verde sauce and a home blend of spices make these a favorite in our home. Feeds a crowd, and they’re much more delicious than they are difficult. I’ll be having these for lunch all week!

CHICKEN ENCHILADAS

3-4 boneless chicken breasts
1 can diced green chiles
1 yellow bell pepper diced
1 red bell pepper diced
1 onion diced
1 tbsp minced garlic
2 cups chicken stock
1/2 tsp each: chili powder, onion powder, paprika, cumin, coriander, dried oregano
Pinch of salt and pepper
8-10 large tortillas
2-15oz cans green enchilada sauce
1-2 cups shredded cheese

* Place chicken in greased crock pot, sprinkle over seasonings, garlic, green chiles, onion and peppers.
* Cover with chicken stock and cook on low for 4-6 hours until chicken is cooked through and tender. Shred chicken and return to crock until ready to use.
* Grease 9x13 or larger baking dish and spread 1/4 cup enchilada sauce on bottom of pan
* Fill each tortilla with 2 tbsp shredded cheese and ~ 1 cup chicken mixture. Roll tightly and place in dish. Repeat with remaining tortillas.
* Top filled shells with enchilada sauce and remaining cheese.
* Bake at 350 for 35-40 min, turning oven temp up to 400 for the last 10 minutes of cooking. Allow to rest 5-10 min before serving

It's fire season. And that means high temps, poor air quality, and a lot of sweating. Even if you're only grocery shopping.

For the month of August, TWW is going to focus on water consumption. The challenge? Aim for at least 1/2 of your body weight in ounces. Example: if you weight 180 lbs, you are aiming for 90 oz of water intake per day.

Water is incredibly essential to overall wellness. From hydrating muscles and organs, to flushing toxins, to stabilizing mood, concentration and energy and so much more. Especially when it's hot and smoky.

It's easy to get behind, and in these hot summer months, improper hydration can lead to poor energy and fatigue, dizziness, poor organ function, constipation, muscle cramping, and even heat exhaustion or heat stroke. Not fun.

But drinking that much water isn't always easy to do.

Good news is, not all water intake comes from your drinks! Many foods such as fruits and veggies with high water content make up for our (or at least my) lack of water breaks. Foods like watermelon, apples, citrus, cucumbers, bell peppers, squash, berries, stone fruits, tomatoes and lettuce are all great sources of hydration. Even some cheeses and juices help. Not to mention the vitamins and minerals you'll get!

So while you are sweating your behind off walking through the parking lot to that grocery store, go ahead and add some of these fruits and veggies to the list. You're going to need them to boost your water intake in this heat. You might as well add a bigger water bottle to your list. One that will keep your water cold in these 90+ temps.

As for the challenge, here are the rules:

1/2 of your body weight in ounces of water consumed. EVERY. DAY.

Exception:

Each cup consumed of the above fruits/veggies listed counts as 5 oz toward your goal.

Good luck!

Note: Keep that water dish full for your animals too. Add a big hunk of ice if kept outside. They're feeling this heat too.

Summer salads are a favorite around here. And this vinaigrette is the simplest 4 ingredient addition to pull everything together. Dig in. You’re gonna go back for seconds!

Mixed greens
Chicken
Strawberries
Sliced almonds
Gorgonzola crumbles

POPPYSEED VINAIGRETTE

1/4 cup olive oil
3 tbsp honey
3 tbsp red wine vinegar
2 tsp poppyseeds

Shake well and remember a little goes a long way!

I love pasta, but sometimes the alternative low carb option wins. If you’ve never tried spaghetti squash, I HIGHLY recommend it. Easy to prep, subs well in pasta dishes, and a great option if you’re trying to eat on the lighter side. Best part? It stores well and doesn’t get overly watery like other “noodle” options!

Easy prep:

Cut squash in half lengthwise
Scrape out seeds and loose flesh
Brush olive oil over flesh surface
Sprinkle with salt and pepper
Place flesh side down on foil lined and lightly greased baking sheet.
Bake at 400 for 40-50 minutes
Turn squash over and use fork to loosen “noodles”

Currently love topped with homemade spaghetti and meatballs or chicken and broccoli Alfredo.

Today’s lunch: chips and dip! Leftover grilled chicken + leftover guacamole = fridge clean out win!

Eating healthy-ish can be surprisingly simple.

Been on a bit of a fruit kick lately. Earlier you saw the warm tones of the sunset salad. This time we’re bringing you the summer breeze! This is arguably my favorite fruit salad of all time. Cool color tones, just as easy to prep, and beyond yummy!

SUMMER BREEZE FRUIT SALAD

1/2 pineapple chopped
1 cup halved green seedless grapes
1/2 pint blueberries
1/2 pint blackberries
3 kiwi peeled and sliced

Mix all together and devour!

Spicy, fresh and light. This one is a keeper!

CHIPOTLE GARLIC SHRIMP AND BROCCOLI

1/2 # raw shrimp, peeled and deveined
4 C broccoli florets
1 tbsp minced garlic
1/4-1/2 tsp chipotle pepper powder
1/4 C soy sauce
1/4 C honey
1/4 tsp pepper
1 tbsp avocado oil

* mix all ingredients except broccoli in zip top bag and marinade for 30 minutes
* blanch broccoli in salted water, drain, rinse and set aside
* cook shrimp in marinade over medium heat for 2-3 minutes on each side
* add broccoli to pan and heat through 👌🏻

Today we celebrate Dads everywhere! The ones who give the best bear hugs, have the corniest jokes, tickle like nobody has ever tickled before, and show constant, unconditional love. Here’s to you!

We put together a trio of homemade snacks to show our guys some love today.

Spicy Ranch Roasted Nuts

Chocolate Turtle Cookies

Crisp Cheese Strips

Stay tuned for recipes 💙

Edit: there was Candied Bacon too, but it didn’t last long enough to snap a photo 🤣

A heartier breakfast coming at you in the form of a delicious hash. It’s the over easy egg that does it for me 👌🏻

SWEET POTATO HASH

3-4 medium sweet potatoes
1 large onion
1 large red bell pepper
1 lb hot breakfast sausage
1/2 lb bacon
2 T minced garlic
1T dried parsley
S & P to taste

*peel and dice all veggies
*slice and cook bacon in large skillet, set aside on paper towel
*reserve 1 T bacon grease and add potatoes, cover and cook until tender, stirring occasionally, place in large mixing bowl
*add sausage to skillet and cook until no longer pink. Drain grease and return sausage to pan
*add veggies and spices and cook until softened
*place all ingredients in large mixing bowl and stir to combine. Portion into 6-8 meals, top each with your choice of egg and enjoy!

THIS. SAUCE. Y’ALL!

It’s like a BBQ sauce, chutney and jam all in one and it’s glorious over protein (like this brisket) on a salad. We added fresh spring mix lightly drizzled with olive oil and balsamic vinegar, crumbled blue cheese, chopped walnuts and sliced cucumbers. All that’s missing is the fork!

BBQ CHERRY CHUTNEY

2 cups halved, pitted cherries
1 T Honey
1 T Apple Cider Vinegar
2 T Brown Sugar
2 tsp Worcestershire Sauce
1/2 tsp Garlic Powder
1/2 tsp Salt
1/2 tsp Pepper
1/4 tsp ground mustard
1/4 C Red Wine (optional)

*Place all ingredients in small sauce pot over medium heat
*Mash cherries while bringing to a boil
*Reduce heat and simmer 20 minutes or until thickened and reduced by at least 1/3
*let cool slightly, spoon over protein and enjoy!

Good Morning! We’re bringing you a giant bowl of fruit to start the weekend. Warm color tones inspire the name as we bring all of your favorite summer seasonal fruits into one bowl. Best part? No. Added. Ingredients! Everybody is going to love it 😎☀️🌅

SUMMER SUNSET FRUIT SALAD

1 mango, peeled, pitted and diced
1 peach, pitted and chopped
1/2 pint raspberries
1/2 cup red seedless grapes, halved
1/2 cup bing cherries, halved
1 cup strawberries, chopped
1 cup watermelon, diced

That’s it! Stir and dig in!

Easy. Light. Refreshing. A summer go-to. A favorite.

CURRIED CHICKEN SALAD

INGREDIENTS
4 cups cooked chicken, diced
1 cup red seedless grapes, halved
3 stalks celery, sliced
1/2 cup cashews
SAUCE
3/4 cup plain non-fat Greek yogurt
1/4 cup Mayo
Juice of 1/2 a lemon
2 tsp curry powder (more to taste)
1/4 tsp garlic powder
salt and pepper to taste

MAKE IT
*combine all sauce ingredients and stir until blended
*pour over salad ingredients and mix well
*refrigerate 30 min, covered, to let flavors develop
*enjoy!

If you know me, you know I’m not a super fan of Greek yogurt. UNLESS it’s mixed with a lot of other goodness like in this yummy spread! I snack with it on caramel rice cakes with raspberries (shown here) but it’s also pretty great on its own or as a dip on a fruit tray. Try it and tell me what you think!

YOGURT FRUIT DIP

1 cup plain Greek yogurt
1 Tbsp almond butter
2 tsp honey
1/2 tsp vanilla
1 scoop of your favorite vanilla protein powder
Pinch of cinnamon

*just mix well, slather and enjoy!

Dinner in a pinch and with minimal clean up. Colorful, tasty, and hits that pasta craving. Give it a shot! It might just make it into your dinner rotation. 👌🏻

***SHEET PAN GNOCCHI***

1 lb potato gnocchi
1/2 lb fresh green beans
2/3 cup roasted red peppers, chopped
1 onion, diced
3 slices thick cut bacon, chopped
2-3 Tbsp avocado or olive oil
1 tsp garlic powder
1/2 tsp each dried parsley, onion powder and smoked paprika
Salt and pepper to taste

*Cook gnocchi to package directions
*Place all ingredients, except bacon, into zip top bag and mix well
*Heat oven to 375 degrees and line a sheet pan with foil, coat with nonstick spray
*Spread zip top bag contents onto pan and sprinkle bacon over top
*Roast for 12 minutes, stir, and return to oven for an additional 12-15 minutes until bacon is cooked through.
*Garnish with Parmesan cheese and enjoy!

***JUNE CHALLENGE!***

If you haven't frequented our website, then let me tell you what you may be missing.

Each month TWW hosts a Monthly Challenge aimed at improving overall wellness. The challenge introduces a new habit that, when implemented, promotes another component of positive lifestyle change. We like to highlight only one dimension of wellness at a time so that you may focus on the value of each behavior as it applies to your life.

Up for the Challenge?

For our June Challenge we ask you to MOVE! What do we mean? We challenge you to add 30 minutes of moderate physical activity to your daily routine for at least 5 days per week.

Whether it's walking, hiking, swimming (yay summer), lifting weights, practicing yoga, yardwork, playing sports, you name it. Moderate activity of just about any kind has so many health benefits. Just 30 minutes 5 days per week is shown to improve body composition, mental clarity, and glucose stability. It can reduce blood pressure and stress, ramp up metabolism and combat illness.

How are you moving today?

Website got a little make over today as we restructured our programs! Check out www.tradewindswellness.com and click the "programs" tab to learn more about how TWW can help you become your vision.

Home Welcome to Trade Winds Wellness! As a Certified Health and Wellness Coach, Occupational Therapy Assistant, Wife, Mother, Home Cook and Movement Enthusiast, it is my absolute privilege to be able to share my love for all things wellness with you.

Recipe sharing in the TWW Community starts today and here's a sneak peek for all of you (Recipe below)! Become a member for so many more of these to come, plus 24/7 access to our Health Coach to stay on track and meet those goals!

Visit www.tradewindswellness.com to connect with a Coach!

SPICY BUTTERNUT SQUASH STEW

Prep time: 10 minutes
Cook time: 30 minutes
Serves 6

INGREDIENTS:
• 1 tbsp avocado oil
• 1 medium butternut squash, cubed
• 1 lg red bell pepper, diced
• 1 lg onion, diced
• 1 bunch kale, stemmed and chopped
• 1 – 15 oz can black beans, rinsed and drained
• 1 can coconut milk
• ¼ cup sliced green onions
• 2 cups chicken stock
• 1 tbsp minced garlic
• Leaves of 2 thyme sprigs
• ½ tsp Italian seasoning
• ¼ tsp cayenne pepper
• Pinch allspice and turmeric (optional)
• Salt and Pepper to taste

MAKE IT:
• Heat avocado oil in stock pot over medium heat
• Sauté onions and bell peppers until soft (4-5 minutes), add green onions and garlic and cook another minute
• Add butternut squash, black beans, and spices and stir while cooking until spices are fragrant
• Add all remaining ingredients, except kale, and bring to boil. Reduce heat and simmer 20 minutes
• Remove 2/3 of cooked squash, onion, bell peppers and some of the cooking liquid and carefully blend until smooth, return to stock pot
• Add kale and cook another 5 minutes until wilted
• Serve hot as a soup or over rice

ACCOUNTABILITY (in terms of wellness): A responsibility to yourself, to do what's best for you, even when nobody is watching.

Especially when nobody is watching.

This concept is a MAJOR factor when it comes to finally achieving that goal you've had in the back of your mind. Quitting smoking, learning how to cook, finally dropping those last stubborn pounds of baby weight (my current personal endeavor). Whatever it is, if you find yourself without an accountability partner or support system, you're likely to encounter obstacles that are more difficult to move.

I have a person who is always up for a quick chat to help me reset my focus and by extension, my outcomes. (You know who you are ;) and let me tell you, she's worth every second of my time!

Trade Winds Wellness can do that for you! When you connect with our Coach, you get personalized focus sessions at your pace to discover what you are really working for, and how to stay on track to make it happen. You also get:

* exclusive 24/7 access to our Coach for questions and ACCOUNTABILITY
* an invitation to our private, member only Facebook community for additional support
* access to our always growing library of updated and evidence based content including health and wellness concepts, fitness inspiration, recipes and more
* the chance to transform your life with positive behavior change!

Visit www.tradewindswellness.com today and join the Community!

Excited to finally announce the launching of our very own website! Now future Clients and Members (AKA you) can view program options, book with our Health Coach, participate in monthly wellness challenges, and more.

Visit www.tradewindswellness.com to see what we're all about!

Home Welcome to Trade Winds Wellness! As a Certified Health and Wellness Coach, Occupational Therapy Assistant, Wife, Mother, Home Cook and Movement Enthusiast, it is my absolute privilege to be able to share my love for all things wellness with you.

Did you know that anyone can be a "Health Coach"?

No really. There's some unspoken and wildly unethical principle out there that states "If you call yourself a Health Coach, then so you shall be".

BUT THAT'S NOT HOW WE ROLL

Coach Sarah earned her certification as a Health and Wellness Coach through the American Council on Exercise, which is the ONLY program recognized as accredited by the National Commission for Certifying Agencies (NCCA). This program to date has the reputation of being the GOLD STANDARD in its respected field.

^ ^ ^ FACT CHECKED ^ ^ ^

This Certification, along with over a decade of service in the Health and Wellness industry, gives Coach Sarah and Trade Winds Wellness the walk behind talk. We are verified, we are here to stay and we are ready to rock! We can't wait until you're ready to come aboard!

* * * If our services still aren't for you, PLEASE make sure that your Coach has the credentials, or at the very least the experience, to help you where you need it. Your wellness is our priority!