The Chartered Wellness Blog

15 Healthy Habits To Help You Get Better Sleep

15 Healthy Habits To Help You Get Better Sleep by Chartered Wellness

While poor sleep is common, it’s not normal and certainly doesn’t have to be your reality. The great news is that that you have much more control over the quality of your sleep than you might realize.

This blog contains my best tips, habits, and routines for you to learn and follow so you can finally start getting good quality, restorative sleep every night.

Greek Potato Salad

Greek Potato Salad by Chartered Wellness

This potato salad is anything but traditional. Instead of a heavy mayo-based dressing, I’ve swapped it out for a light and bright red wine vinegar dressing that is zesty and delicious. Parsley and green onions add a much-needed fresh note that I find is missing from most potato salads. And Kalamata olives and feta cheese make it deliciously rich and salty.

Do You Really Need To Lose Those Last 10 Pounds?

Do You Really Need To Lose Those Last 10 Pounds? by Chartered Wellness

Have you ever heard someone say “they just look unhealthy”?

Or “I need to drop these last 10 pounds and get healthy”?

My guess is that if you’re a person, who’s alive, with ears, then you probably have.

This perfectly exemplifies a common health narrative we tend to accept as fact. It says that weight equals health and that losing weight is the best way to get healthy.

But is it actually true?

Pork Fried [Cauliflower] Rice

Pork Fried [Cauliflower] Rice by Chartered Wellness

I’ll be honest, this is probably the least authentic fried rice you’ll ever have, but it’s still delicious.

Best of all, it comes together incredibly quickly, cooking for less than 15 minutes. This makes it a clear weeknight winner in my house.

I subbed regular rice for cauliflower rice, which I absolutely love. It’s really easy to make yourself, either with a box grater or a food processor. Or if you’re lazy like me, you can pick up a bag of pre-riced cauliflower in the freezer section of your grocery store.

Getting Over SIBO: Types, testing, treatment, diet, and more.

Getting Over SIBO: Types, testing, treatment, diet, and more. by Chartered Wellness

SIBO (Small Intestinal Bacterial Overgrowth) can be a frustrating and often confusing condition. There are multiple options for treating it and managing the symptoms, and some may work better for you than others. In this post, I’ll be jumping into more detail about the most common treatments for SIBO, as well as the pluses and minuses of each.

Rosemary + Turmeric Spiced Nuts

Rosemary + Turmeric Spiced Nuts by Chartered Wellness

These roasted nuts actually have a ton of spices in them, but calling them “Rosemary + Turmeric + Ginger + Cumin + Cinnamon + a bunch of other spices Spiced Nuts” seemed a little aggressive.

If it’s still cold and rainy where you are, these the snack for you. They’re full of warming spices + healthy fats, and are the perfect cozy snack for a movie night.

Instant Pot Butternut Squash Chili

Instant Pot Butternut Squash Chili by Chartered Wellness

No doubt about it, it’s chili weather. While being cold is not one of my favorite things, I always welcome the opportunity to cozy up with a bowl of something warm and hearty.

This chili isn’t exactly traditional. There are no beans (which I think Texans would approve of), but there is butternut squash and cacao (which I’m pretty sure Texans would not approve of). Either way, it’s delicious.

Why Your Diet Isn’t Working

Why Your Diet Isn’t Working by Chartered Wellness

If you’re planning your next diet and are looking to lose weight to regain your health, you aren’t alone.

In my nutrition practice I often hear potential clients say something like this: “I’ve tried a bunch of diets and they haven’t worked. Can you help me find the right one so I can drop these last 10 pounds?”

Grain-Free Pumpkin Pancakes

Grain-Free Pumpkin Pancakes by Chartered Wellness

These pumpkin pancakes don’t have any gluten, grains, nuts, sugar, or dairy. Wait wait wait, don’t click away! I promise they’re still delicious. They definitely hit the spot, and the pumpkin and spices make them perfect for a cozy warm breakfast. They’re also super easy to make, don’t dirty many dishes, and have just a few ingredients.