Wellness Everyday

A little reminder from Mother Nature this morning… As I walked past these wildflowers something in me softened. No striving. No pressure. Just pure presence. They weren’t trying to be beautiful. They weren’t forcing anything. They simply stood tall in the sunshine, blooming in their own perfect timing.

It made me realize—we don’t need to try so hard to bloom either. We don’t have to rush, push, or prove. We’re allowed to root where we are, soak in the light, and open when it feels right.

There is beauty in simply being. In choosing stillness. In trusting the process. In honoring your own pace.

Wherever you are today—you’re already enough. And the world is brighter because you’re in it.

Soak in the sunshine. Breathe. Bloom gently. 🧡☀️🪻

Fuel Your Morning Right! ✨🍳🥗🫐

Start your day with a balanced, nutrient-packed breakfast that energizes your body and supports overall wellness!

✅ Sourdough with egg, turmeric, pepper & cheese – A powerhouse combo for digestion, inflammation support, and protein.
✅ Arugula & tomato – Loaded with antioxidants for heart and skin health.
✅ Papaya & blueberries – A refreshing boost for digestion and immunity.

Pair this with a cup of high-protein bone broth for extra gut-healing benefits and sustained energy!

Get creative with your meals and eat a wide variety of colorful, nutrient-dense foods for optimal health and to keep you thriving! 🌿🍽️

Who else loves a wholesome breakfast like this?

Oh my goodness!! 😯😋🤤 I whipped up my homemade ramen bowl that’s not only super satisfying but also packed with all kinds of goodness! 🍜✨

This bowl is loaded with flavor and nutrition, featuring a base of low-sodium veggie broth, sesame oil, mushrooms, carrots, garlic, ginger, kale, green onion, jalapeño, sesame seeds, low-sodium soy sauce, firm tofu, and a perfectly soft-boiled egg, all topped off with a zesty drizzle of sriracha. 🤩 It’s quick, easy, and packed with everything your body craves.

Recipe below—your new go-to wellness meal! 🤤

📌 Nourishing Noodles
Serves: 4
Prep Time: 15 mins
Cook Time: 22 mins
Lasts 3-4 days in fridge in airtight container

1 tablespoon sesame oil
3 cloves chopped garlic
1 tablespoon grated ginger (plus extra for topping bowls)
4 cups low sodium vegetable broth
4 cups filtered water
1 cup chopped shiitake mushrooms
1 cup shredded carrots
1/2 cup chopped green onion
2 cups kale (massaged and torn in small pieces)
1/2 block chopped extra firm tofu
2 packs ramen noodles
4 soft boiled eggs
(Please use organic when possible.)

Heat sesame oil on medium. Add garlic and ginger then sauté for 2 mins.

Add vegetable broth and stir ingredients together. Be sure to get all the garlic and ginger off the bottom of the pot that may be stuck.

Add water and mushrooms, then cook for 10 mins.

Add remaining ingredients and cook an additional 10 mins.

Cook eggs 8-9 mins at a low boil. Rinse with cold water and add ice to pot. Sit for 5 mins.

Serve in bowls, add cut eggs and top with ginger.

Additional topping options include: Sriracha, jalapeños, 1 tablespoon light soy sauce or tamari.

Enjoy!!! 😋🤤

Tired of being tired? 🥱 Drinking hydrogen infused water regularly may support your energy levels, help reduce muscle fatigue and inflammation and improve skin health.

Our friends over at Holistix offer this amazing hydrogen water bottle that delivers powerful antioxidant benefits to help support your wellness and keep you refreshed throughout the day.

🔗 Click on the link in my bio to learn more! 💦

This is one of my favorite post-workout snack bowls. Find out why! 👇🏻

Eating healthy, whole food snacks after a workout can provide nutrients that help repair muscle damage, reduce inflammation, and ease soreness.

🍎 Apples help replenish energy. They contain complex carbohydrates which replenish glycogen stores used as fuel during exercise. Apples also contain an antioxidant that can increase blood flow and energy, which can help with post-workout recovery. Eat within 30 mins of workout.

🤎 Almonds have so many benefits post-workout including: Reduced muscle soreness, improved recovery, muscle repair and nutrient replenishment. Studies show that regular almond consumption may improve exercise performance by reducing fatigue and enhancing recovery. Plus they are a good source of protein!

🧀 Eating a cheddar cheese stick after a workout provides a good dose of protein, which is crucial for muscle repair and recovery. Calcium supports bone health which helps your body rebuild muscle tissue after exercise and replenish essential minerals lost during sweating. 

🩷 Dried cranberries contain magnesium, which can help relieve soreness and muscle cramps. They can also reduce inflammation, which can help sore muscles recover faster. Cranberries are rich in polyphenols, that can help protect the body from free radicals caused by exercise.

PLUS it’s delicious! 😉

It’s watermelon season! 🍉🙌🏻 The whole family is sure to love this salad. It’s so fresh and delicious.

📌 Watermelon Cucumber Salad
4 cups seedless watermelon cut into cubes
3 cups english cucumber cut into cubes
1/2 cup kalamata olives sliced
1/2 cup crumbled feta cheese
2 tablespoons chopped mint
1 tablespoon fresh squeezed lime juice
1 tablespoon extra virgin olive oil
Himalayan sea salt to taste
Black pepper to taste
(Please use organic when possible.)

Combine watermelon, cucumbers, kalamata olives, feta cheese and mint. In a separate bowl mix sea salt, pepper, lime juice and olive oil. Pour dressing on top, lightly mix and enjoy!

🥛 Use Vega Feta for a dairy free option.

🧒 For toddlers, save a batch of just of just watermelon and cucumber before adding the rest of the ingredients.

🌿 You can also try this recipe with basil instead of mint.

Finding balance is the key to a harmonious holiday season! 🌟🎄🎁

With the hustle and bustle of the holidays, it's easy to get overwhelmed by all the extra stuff on our plate. Often times the first thing people cut out is their self-time. Remember the old saying, you can’t pour from an empty cup. During this season take time to nurture your well-being, enjoy the little moments, and prioritize self-care. Carve out time to stay on track with your fitness and nutrition. Fill up your cup so you can feel your best. When we can find this balance it allows us to live our most fulfilling lives. ❤️

What can you do this season to recharge and nurture yourself?

My favorite thing to do for myself during the holidays is taking breaks with a good book and cup of tea. Even a little 15 min break helps me to recharge. It always feels like such a sweet gift to myself.

Wishing you so much wellness everyday!

Danielle Catroneo

P.S. If you need help mapping out your holiday wellness plan send me a DM. I’m always happy to help!

We’re excited to receive the 2023 Best of Sedona Award in the category of Wellness!

It’s an honor to be able to serve our community by offering wellness coaching and personal training.

These fall pancakes are so scrumptious and loaded with nutrients. 🎃🍌

Visit our Nutrition Coach to see all the health benefits.