Empowered- Faith, Food, & Fitness Health Coaching

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Dawsonville, GA
Empowered- Faith, Food, & Fitness Health Coaching

I'm a health coach + I help busy individuals improve digestion, reduce stress, + increase energy, so they can look and perform better than ever.

As a former D1 swimmer turned triathlete, I post health and wellness tidbits that focus on real food not diets

06/22/2021

6 Minute EASY leftover taco bowl lunch •

Shredded lettuce, spicy riced cauliflower with peppers + jalapeños (frozen from ), ground turkey seasoned with taco seasoning (warmed up from dinner last night), 1/2 an avocado, drizzle with sauce of choice 😋

06/05/2021

Could not be more proud of this client or of her success. *Name was changed for confidentiality 💗*

Here’s what she said and a few brags on her accomplishments:

“Danielle helps break the issues down into smaller segments that you can handle.”

“I can’t believe that I stopped drinking Dt. Mt Dew for over 3 1/2 months after drinking 30-50ozs per day for over 20 years!”

“2nd place in my age group!!”

🤩 y’all- she’s crushing it!! She’s changed habits, achieving success, and keeping the weight off!

Interested? Free consultation sessions available ❤️

06/01/2021

a little life update 💗

this has been the busiest and sweetest season of life. I haven’t been posting just to allow myself time in the moment with family, friends, and clients.

This season has been filled with engagements (mine included), weddings, showers, beach trips, and graduations (got my masters 🙌🏼).

I’ve seen clients crush the scale, races, and stuck to habits they once thought only a dream!

I’m back on posting and can’t wait to continue this incredible journey with all of you!

Client successes to come as well as summer deals 🤩

04/19/2021

One of my favorite air fryer meals... chicken tendies!!

Sometimes I just crave some fried chicken or some chicken nuggets; but, anything frozen/premade just feels really fake to me (regardless of the organic label). SO, I make them myself and they are sooo delicious and so simple!!

Start with your chicken tenders- I found a tiktok that helped me remove the tendon easily 🤪🤷🏼‍♀️ and then I prep my breadcrumbs. I use Italian bread crumbs + Cajun seasoning for a little heat. Dip the chicken in a scrambled egg wash, dip in the bread crumbs, and place on another plate. When all tenders are done, spray with avocado oil and into the air fryer for 12 minutes at 400 flipping over half way!

Heck yes! All about some feel good and fuel good food!

02/20/2021

🤩🥳🎉 favorite types of texts to receive!!

You better believe I squealed when I read this text! There’s NO better feeling than witnessing someone accomplish their goals.

I say witnessing because as the coach- I guide, question, and encourage but I do not do the work (I wish I could cause I’m a control freak 🤪). It’s the client who makes the initiative, is receptive to feedback, and makes small changes that lead to BIG results.

I always say “it’s a marathon, not a sprint”. Weight loss and lifestyle changes take time, consistency, and encouragement. I’m super thankful to have been a part of this one 🤍

02/12/2021

Reading nutrition labels.

Y’all- I could spend HOURS going through the grocery store reading ingredient labels.

I don’t count calories but I do count nutrients. I want to know the ingredients in my food.

Did you know that the first ingredient on the label is what the product contains MOST. So if the first ingredient is “cane sugar”... that ingredient is in the product more than anything else. Also- there are about 56 different names for sugar on nutrition labels?! 🤯

Labels can be daunting; but, keep this in mind- the less ingredients, the better. The more ingredients you can pronounce/know what they are, the better 😋

Enjoy your food- it’s your fuel. Find your balance. Listen to your body. I’m not in the business of deprivation- I’m in the business of empowering and coaching through health and wellness.

Eat & love well 🤍

01/28/2021

t•h•u•r•s•d•a•y

I love Thursdays! Not only is it like our Friday at the elementary school I work at since students are virtual tomorrow- BUT it’s the day I’ve set aside to share some of my favorite health tidbits I’ve learned along the way 🤍

Research suggests that as a society, we are eating more calories per day than ever before in history; but, most of us are not meeting our daily nutritional needs. Today I want to talk about a term called “nutrient dense”. This concept refers to meals that are full of the nutrients we need- rather than being stripped of them by processing and altering them from their original form. Ultra-processed foods are deficient in protein, fiber, essential vitamins and minerals like magnesium + calcium and so much more.

It’s really easy to say “eat more whole foods”; but, many of us don’t know how to do that or struggle with beginning to make that transition. That’s my passion as a coach.

Pictured is one of my favorite nutrient dense breakfast options! I’ve simplified it for myself since many of us don’t have endless time in the morning to make an extravagant breakfast.

Whole food breakfast tacos (6 minutes):
•
chickpea flour taco shell (I keep them in the freezer until I need them)
•
2 eggs scrambled
•
Frozen, organic pepper + onion blend sautéed in avocado oil + chili pepper spice
•
Avocado mash
•
Organic salsa
•
(I could have added organic black beans to make this a super, super meal)

That’s it 😋 each meal I focus on nutrients rather than calories! I look for my protein, my fiber, and my healthy fat.

Balance is everything. Progress- not perfection.

Eat + love well 🤍 D

01/24/2021

If you’re anything like me, you might be overwhelmed when it comes to “healthy eating”. What to eat, what to buy, how much, etc. The list of questions could go on for days.

When I first started my program, I learned that it’s not as complicated as I make it out to be. For starters, eating Whole Foods versus processed foods is a perfect first step. But- I then hit a roadblock. Whole Foods means organic versus not. Organic is expensive. Do I always have to buy organic? What’s the benefit?

Hopefully this will help. Each year the EWG (Environmental Working Group) evaluates fruits and vegetables to determine their exposure to toxic pesticides. The “Dirty Dozen” are those top 12 fruits and veggies with the highest pesticide load. The “Clean 15” are those with the least pesticide residue.

If possible, you buy organic from the list of the dirty dozen and you can choose regular or organic from the clean 15.

Dirty Dozen:
1. Strawberries 2. Spinach 3. Kale 4. Nectarines 5. Apples 6. Grapes 7. Peaches 8. Cherries 9. Pears 10. Tomatoes 11. Celery 12. Potatoes

Clean 15:
1. Avocados 2. Sweet Corn 3. Pineapple 4. Onions 5. Papaya 6. Sweet Frozen Peas 7. Eggplant 8. Asparagus 9. Cauliflower 10. Cantaloupe 11. Broccoli 12. Mushrooms 13. Cabbage 14. Honeydew Melon 15. Kiwi

Organic food doesn’t necessarily mean the food is more nutritious- it just means it’s safer for use to eat. It reduces our exposure to harmful hormones and pesticides that can have a list of nasty side effects to our human body!

Fuel yourself well + love big 🤍

01/22/2021

Tidbit Thursday: Go Outside 🪴

There’s just something special about the ability to go outside, feel the sun on our faces, and the breeze around us.

When we set aside time to go outside (walk, bike, run, etc.), we gain so many health benefits!!

🌞anxiety lessens
🌞vitamin D is increased
🌞immunity is improved
🌞energy increases
🌞sleep improves

There’s also a study (for all of my fellow research lovers) about ‘forest bathing’. This is a Japanese practice called “shinrin-yoku” and it’s where you bridge yourself with nature. No technology. No exercising. Just rest, connection, and peace. Super interesting reads!!

Want a healthy habit with lots of health benefits? Go outside 🤍🪴

Eat & love well -D

01/14/2021

Coming atcha with that tidbit Thursday! Did you know that it’s not only about WHAT you eat but also HOW you eat.

We live in a culture of go-go-go. We multitask, we eat in our car, the list goes on. When we do these things, we are more likely to feed the stress responses in our body. When this happens, we accumulate more fat, we diminish our metabolism, and we miss out on benefiting from the salivary enzymes in our mouth (which is where digestion actually starts).

🔅when we feel bloated post meal it’s actually 25% what we eat and 75% how we eat it

🔅the more you chew your food and the slower you eat your meal, the more nutrients your body is able to assimilate

🧐 what have your meals looked like lately?

Ps- gratitude is a great way to bring upon our most relaxed state... prayers before a meal anyone? (Funny how everything ties together 😘)

Eat + love well -D

01/12/2021

I fell victim of the lie that I could separate ailments and treat one piece of myself at a time. I believed that my digestive issues were a single event in my life that only had to do with my gut. It wasn’t until recently that everything began to make sense.

Our bodies are intricate miracles that work TOGETHER to function. If one part is struggling- chances are many other pieces are falling short too.

This post could turn into a book but to keep it short, the big pieces of the puzzle are nutrition, movement, and sleep/digestion. {and all of these pieces have a huge impact on our mental health}

How do you support these areas? Nutrition- eating real food... stick to minimally processed.
Movement- just that... move that body. Run, hike, dance, do a workout class, do what you love that moves your body and increases your heart rate.
Sleep/digestion- power down one hour before bed... no electronics (this is tough). Allow your body to rest so it can properly detox at night so digestion is working the next day!

Take some time to think about those three areas and how they look for you. Do you notice when one struggles... another area struggles too? (I know I do).

If you need help analyzing these areas... book a free call. My website is linked. My biggest hope is that you know that you are not a number on a list but rather a unique individual who has a purpose here on this earth. BUT we need you at your best if you’re going to live to your full potential.

Eat + love well -D

12/17/2020

hey fam- happy tidbit Thursday! I had planned to explain to y’all a little about fiber, the benefits, and how to increase it in your diet; but, I’ve got a feeling that’s not what I need to share today.

After a very early morning, a day filled with elementary school Christmas celebrations- here’s what I have to say.... R E S T.

Be present, live with a glass half full, and rest. Take care of yourself and of your body. Allow yourself the opportunity to go to bed early or maybe sleep in late. Go for a walk outside. Read a book (that’s not work or school). Eat a yummy smoothie or drink your favorite latte. Allow yourself to fill your own cup up so that you can keep pouring out to all those around you.

Eat + love well 🤍

Address

418 Amicalola Falls Lodge Road
Dawsonville, GA
30534

Website

https://www.empowered-faithfoodfitness.com/

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