If you’re looking to lose weight and keep it off, improve mentally, want to create a healthy lifestyle, or have any other health concerns, I’m here to guide you! Your free 30 minute first session is where we’ll go over some concerns, goals, and any possible obstacles that are getting in your way!
Can’t wait to work with you!
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
I offer a 1:1 food shop with me, where I take you to my favorite grocery stores, go over ingredients and what to look for when food shopping! I will show you what brands and foods I get.
I also offer a pantry makeover, where we go over the foods you have and I explain why or why not I would keep them in your home!
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!
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, and it’s much more effective to workout 4-5 days a week for a shorter period of time than to workout 2-3 days a week for an extended period of 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!
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.
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 🌿
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
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
Ingredients:
Black beans
Spinach
Sauerkraut
Tomatoes
Cucumbers
Steamed zucchini and asparagus
Topped with homemade tzatziki sauce
Tzatziki Ingredients:
Any choice of plain yogurt as the base
Minced garlic
Minced onion
Dill to taste
Salt & pepper to taste
Juice of half a lemon
Minced cucumber
Directions:
Steam asparagus and zucchini for about 10 minutes
Warm black beans or use cold
Add all ingredients to bowl
& enjoy
Ingredients:
2 eggs
1/2 avocado
Sauerkraut
Trader Joe’s Everything but the bagel seasoning
Hot sauce
2 slices of Trader Joe’s sourdough bread
Ingredients:
Pasta
Sprouts
Garlic
Steamed broccoli, asparagus and zucchini
Avocado Dressing Ingredients:
1/2 avocado mashed
Olive oil
Lemon juice
Salt & pepper to taste
Garlic
Directions:
Steam asparagus, broccoli & zucchini for about 10 minutes
Cook pasta
Make avocado dressing by combining all ingredients
Add sprouts and dressing on top
& enjoy
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