A Faith-Filled Look at Gut Healing There was a time when I didn’t think much about the gut—other than when it gave me trouble. Maybe you’ve been there too: bloated, uncomfortable, foggy, fatigued, frustrated, and unsure where to even start. But over time, I began to realize something deeper… God didn’t create our bodies to […]

A Simple Summer Meal from the Garden Zucchini is taking over the garden — I thank God for the a bountiful harvest ! When the summer produce is this fresh and abundant, it’s the perfect time to turn simple ingredients into something truly nourishing. This week, I made one of our favorites: Zucchini Noodles with […]

🍋 Garden-to-Glass Refreshment: Cucumber Lemonade for Hot Summer Days 🥒by Penny Welke, Functional Medicine Health Coach | Healthy and Wholesome LLC When summer heats up, our bodies crave something refreshing, hydrating, and nourishing—and what better way to use up those cucumbers growing wild in your garden than with a pitcher of homemade Cucumber Lemonade? This […]

There’s something special about walking out to the garden and coming back inside inspired. With lavender blooming in the yard and blueberries in season, I knew I wanted to create something beautiful, nourishing, and just a little bit indulgent — but in a way that supports our bodies and wellness goals. That’s how these Lavender […]

Do you wake up tired… even after a full night’s sleep?Are you crashing by 2pm, reaching for caffeine or something sweet just to push through?You’re not alone—and you’re not lazy.Your body isn’t broken. It’s just trying to tell you something. So many women I work with feel like fatigue is just “part of getting older.” […]

A nourishing summer favorite straight from the garden When kale is growing wild in the garden and ripe peaches are bursting from every farmers market stand, I know exactly what I’m making: this Blueberry Peach Garden Kale Salad. What started as a way to use up a surplus of garden kale has now become a […]

Have you ever felt bloated after every meal, constantly tired, or struggling with skin issues and poor sleep—and wondered what was really going on? You’re not alone.Many women I work with come to me frustrated, dealing with symptoms that don’t seem connected… but the root often leads back to one place: the gut. Your gut […]

Wholesome. Hearty. So Satisfying. Let’s talk veggie burgers that actually stick together, are packed with flavor, and nourish your body without breaking your grocery budget. I’ve had my fair share of veggie burgers (some better than others), but this one — this one — is my go-to. It’s protein-packed, filled with fiber, and made with […]

Quick. Creamy. Packed with protein.Whether you’re starting your day or wrapping it up with something nourishing, this omelette is the perfect way to fuel your body — and it’s dairy-free, delicious, and done in 15 minutes! ✨ Why You’ll Love It:✔️ Clean protein for energy & satiety✔️ Omega-3s for brain + hormone health✔️ Gut-friendly & […]

By Healthy and Wholesome LLC It’s garden season—and there’s something so life-giving about harvesting your own spinach, kale, butter lettuce, and spring lettuce right from the backyard. These vibrant greens deserve something just as nourishing to top them off, and that’s where this homemade healthy version French-style dressing comes in. This zesty dressing is creamy, […]