Explore Our Wellness Content Library
Dive into expert articles, insightful blogs, and the latest research to empower your health journey.
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Wild Greens Pesto
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We love all things pesto for its vibrant green hues and the freshness it adds to our favorite summer dishes– grilled veggies, big salads, and even wood-fired pizzas! In this easy and satisfying recipe from nutritionist Carly Leusner, she has swapped the basil you find in most pesto sauce with wild summer greens to up…
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Breakfast Prep Frittata
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Yields 5 servings Ingredients: 12 whole pastured eggs 1 bunch of scallions, diced 2 cups broccoli florets, chopped 1 red bell pepper, diced 3 cloves garlic, minced or crushed 3-4oz goat or sheep cheese, diced or shredded (optional) 1 tbsp finely shredded Pecorino Romano (optional) Sea salt and pepper to taste Avocado oil spray …
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Super Moist Pumpkin Bread (Keto, Gluten Free)
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This yummy in your tummy pumpkin bread is delicious and full of vitamins and antioxidants to help support your brain, heart, and gut health! Eggs are a great source of protein, and they are full of vitamins A & E and selenium. Pumpkin adds great flavor and contains beta-carotene which helps with inflammation and boosts…
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Mocktails: Summer Edition
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Mocktail recipes are a fantastic option for those looking to cut down or eliminate alcohol from their diet while still enjoying a delicious, refreshing treat. With the right ingredients, and when had alongside a balanced meal with fat and protein, you can create flavorful and satisfying mocktails that won’t spike your blood sugar. These beverages…
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Power Protein Smoothie
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Protein smoothies are a great way to support muscle protein synthesis after a workout and can also be an easy way to consume a balanced meal at any time of day! Feel free to vary the ingredients to your taste preferences, food sensitivities and intolerances. Please note that the amounts used are estimates and will…
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Nutrition to Support Lean Muscle Mass
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As a nutritionist at The UltraWellness Center, one of the most common questions I get is ‘how do I put on muscle?’ There are several factors that play into fueling muscle growth. Two of the most important are a good resistance training routine and nutritional cofactors. Strength training is a great tool to initiate muscle…
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A Journey to Healing: Overcoming Ulcerative Colitis with Functional Nutrition
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Introduction: I had the pleasure of working with Betsy, a 70-year-old woman who embarked on a remarkable journey of healing after being diagnosed with ulcerative colitis in July 2020. At The UltraWellness Center, we offer the option of working exclusively with a functional nutritionist which is what Betsy wanted to do. Her story is a…
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Sesame Chicken, Edamame, & Cabbage Stir Fry
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Tired of the same old oatmeal or smoothie? A quick vegetable stir fry with a blend of plant and animal proteins can be a convenient way to get a couple servings of color into your morning alongside satisfying fats and proteins. Eating well to balance hormones and build muscle can be simple. This stir fry…
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Shifting Your Body Composition Post-Menopause
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Many women in menopause find that the same diet and exercise they previously followed to lose weight no longer works. Some women describe a “plateau” no matter what diet, fasting plan, or intense exercise program is added. Some even experience weight gain, especially around the belly, despite these efforts. This can be a frustrating and vicious cycle of…
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Simple Ways to Eat “Beyond the Table”
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March is National Nutrition Month, and this month’s theme “Beyond the Table” creates a beautiful opportunity to highlight simple habits and behaviors anyone can do to support their overall health. This month-long focus on good nutrition brings awareness to how we eat at home, on the go, in schools, at restaurants, and events. Since so…