Healthiest YOU

With years of experimenting with my own physical and mental health, I feel more than confident helping others achieve their goals. I’ve failed, I’ve learned and I’ve been through the ups and downs of my journey thus far! I wouldn’t be so passionate about this career, if I hadn’t been through it myself. My lifestyle is something I’m constantly improving to insure I’m doing right by my body and mind. Being happy is one of my biggest priority in life, and for me to be happy, I’ve noticed it all starts with health and mindset!

Health and wellness is not something that falls right in to our hands or happens overnight. It comes with many different approaches to find what will benefit YOU and make you happy and thriving so you can live a long, fulfilling life.

I’m here to guide you with each step you take towards your wellness goals, in all aspects of life. I want to show you how any kind of change, small or large can impact you for a lifetime.

Health doesn’t always have to be what you eat or put in your body. It’s how we handle stress, the chemicals we use in many popular products, our activity levels, careers, relationships, the environment we surround ourselves in, and so much more.

It’s never too late or early to start putting your health first. Love yourself enough to make your health and happiness a priority !

- Carli Zukowski

So Where Does One Even Start?

A dive into the start of my journey and how you can start yours!

When I realized my health and wellness was something extremely important to me, I immediately wanted to start up anything I thought would help me… but where do you start?

Well good news is, you’ve already started! Even thinking and wanting a change in areas of your life is a HUGE step! So I’m proud of you for acknowledging that you want better for yourself! Believe it or not, we all start our journey a long long time ago and I don’t think we give ourselves enough credit for what we’ve accomplished so far. Any kind of growth, change, recognition, awareness that you’ve encountered in life… that’s all a big part of your journey without even knowing it! We recognize things about ourselves every day, and being in tune is such a significant part of growth.

You’re ready for more growth and don’t know where to start, so here’s my advice to creating a successful, healthy lifestyle:

Trying new things of course! Believe me when I say I know it can all be overwhelming and even corny or cringey at times. I promise that uncomfortable feeling goes away once you find what works best for you.

So what new things can you do? Start small!
Here’s what I did & things you can do too:
- find journaling prompts or have a gratitude journal
- start learning about different ingredients in foods that you commonly eat
- incorporate more water in your day and keep a log of how you feel
- fuel yourself with more nutrient dense foods and journal about those new foods and how they make you feel
- try some exercise, even if only 10 minutes a day to start! (Consistency is key with exercise, and it’s much more effective to workout 4-5 days a week for a shorter amount of time than to workout 2-3 days a week for an extended time!)
- cooking is a huge one that changed my life, learn to cook more healthy meals with different ingredients, it can be so fun and rewarding
- nature walks, get some fresh air and enjoy your surroundings
- affirmations every morning!
- a new morning routine, I absolutely love my mornings and the routine I have to start my day. The beginning of your day is your chance to set yourself up for success for the day, make it great and write down some things you’ve noticed really improve your mood throughout the day!

There’s so many small things you can add to your day that make such a huge impact on your life. Start small, find the things you love and that make you happy and do them MORE!

Esthetician Services Offered

As well as being an Integrative Health and Nutrition Coach, I’ve also been an Esthetician for awhile!

Breakouts or other skin concerns can alter peoples confidence significantly. I know this from experience! Confidence is so important, which is why I’m so passionate about helping people feel their best inside and out!

Food and lifestyle play a huge role in healthy, glowing skin. Along with specialized skin care regimens fit for your skin type and concerns! Common mistakes that are made when healing acne or other skin concerns is that food and lifestyle are overlooked, and most of the time we’re using the wrong products on our type of skin! It’s important to know that acne may be the way that your body is telling you it’s inflamed by some of the foods your eating! Yes, it all starts in the gut!

We’ll talk about different types of foods to stay away from or include in your diet (note that different foods affect everyone differently, and we will have to learn together what foods you may be intolerant to/cause irritation to your skin if you haven’t already). We’ll also talk about lifestyle changes you can make to enhance your skins results and overall health!

I’ll be customizing your own morning and night time routine as well and go over specific ingredients and products to educate you on why they are the best fit for your skin so you’ll never be left confused about what to use or not use on your skin again!

Quick and easy Asian inspired vegan slaw

8 servings

Ingredients:
4 cups coleslaw
1 cup ginger vegan style dressing
1 red pepper, chopped
1 cup carrot, shredded
1 cup sliced green onion stem
2 cups cooked edamame
½ cup salted peanuts
½ cup cilantro

Directions:
Combine all ingredients together and mix well.
Cool in fridge.

Ginger Dressing Ingredients:
1 Tbsp. ginger (about one 2" piece), grated
1 clove garlic, grated
2 Tbsp. Low sodium soy sauce (use tamari to make gluten free)
3 Tbsp. rice vinegar
1 lime, juice only
1/4 cup toasted sesame oil
2 Tbsp. olive oil
1 Tbsp. tahini (optional, add if you want it creamier)

Directions:
Add all ingredients to a jar. Shake for 20 seconds to combine.
Store covered in refrigerator for up to a week.
Remove from refrigerator 20 minute before using for oil to liquify. Shake to combine.

Gluten Free & Vegan Healthy Banana Bread

Ingredients
2 cups mashed bananas (4-5 large bananas)
½ cup brown sugar
½ cup coconut oil
2 cups gluten free flour
1 teaspoon baking soda

Instructions
1. Preheat the oven to 350
2. Grease a 9 x 5 loaf pan
3. Mix mashed banana and oil until well combined
4. Add the brown sugar, flour and baking soda
5. Fold the flour, baking soda, and brown sugar into the wet ingredients until just combined
6. Pour the batter into the loaf pan and spread into an even layer
7. Sprinkle brown sugar on top of the batter
8. Bake for 50-55 minutes or until a toothpick comes out clean

I like to add cinnamon on top as well and make a little design 🌿

Gluten Free Zucchini Chips

Ingredients
1 zucchini
Coconut oil or any oil
Gluten free bread crumb
Shaved parmesan
Seasonings of choice
Lemon

Instructions
1. Preheat oven to 325
2. Line baking sheet with parchment paper
3. Slice 1 zucchini
4. Coat with coconut oil or any oil you like
5. Mix gluten free bread crumb with seasonings of choice in a bowl
6. Dip zucchini slices front and back in the dry mixture
7. Line zucchini slices up next to each other on baking sheet
8. Sprinkle with parm
9. Bake for 25-30 mins or until crispy
10. Top with lemon juice

Healthy Banana & Oat Pancakes

Ingredients
2 eggs
½ cup milk any kind
1 cup oats any kind
1 tsp baking powder
1 tsp vanilla extract
dash cinnamon
2 ripe bananas broken into chunks
blueberries to taste

Instructions
1. Mix well in a bowl
2. Scoop 1/4 cup of batter onto greased pan and cook about 4 minutes on each side
3. Top with honey and fruit

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