Welcome to Nourished Rebel

Empowering you to make informed choices for a balanced, healthier life.

About

My name is Amy Rose

A lifelong journey through personal health challenges led me to discover the power of holistic nutrition. Now, as a holistic nutritionist, I’m dedicated to helping others find clarity and balance in their wellness journeys by sharing the knowledge I gained along the way.

The Top 10 Most Nutritionally Dense Foods for Energy and Vitality

In a world filled with quick-fix energy boosters and supplements, true vitality starts with what’s on your plate. Nutritionally dense...

amy rose

Jan 133 min read

0 views

0 comments

The Importance of Adding a Creatine Supplement

As we age, maintaining muscle mass, strength, and overall physical health becomes increasingly important. One supplement that has...

amy rose

Jan 81 min read

0 views

0 comments

The Power of Sunshine: Why Vitamin D is Essential for a Healthy Body

I can’t emphasize enough the importance of getting daily sun exposure for your overall health. Sunshine is more than just a mood booster;...

amy rose

Dec 15, 20242 min read

0 views

0 comments

The Vital Importance of Staying Active as We Age

As we age, maintaining an active lifestyle becomes increasingly important for our physical, mental, and emotional well-being. Regular...

amy rose

Dec 15, 20242 min read

0 views

0 comments

Cacao Bliss Balls- The Perfect Desert for the Holidays

These have been my go to treat when I’m in the mood for something sweet. I avoid processed sugar, so when the mood strikes I reach for...

amy rose

Nov 13, 20241 min read

0 views

0 comments

Many people experience bloating, fatigue, or digestive discomfort without realizing that common foods like dairy, cheese, processed sugars and gluten may be the culprits. These gut irritants can trigger inflammation or sensitivities, making it important to tune into how your body feels after eating them. #eliminationdiet #nosugar #healthylifestyle #nourishyourbody #noprocessedfood

True health lies in our wellbeing, not in material riches. As Gandhi reminds us, without health, all the money in the world is worthless.

Nourish Your Body with a Balanced Meal

This Grilled Chicken Salad isn’t just delicious—it’s packed with the nutrients your body needs for energy, healing, and overall wellness!

Spinach – Loaded with fiber & antioxidants to support digestion and reduce inflammation

Grilled Chicken – A lean protein source to fuel muscle repair and keep you feeling satisfied

Hard-Boiled Eggs – Provides high-quality protein & essential vitamins for brain and immune health

Tomatoes – Rich in lycopene & vitamin C, helping to fight free radicals and boost immunity

Avocado Slices – Packed with healthy fats & fiber to nourish your cells and support gut health

A perfectly balanced meal with protein, fiber, healthy fats, and antioxidants to keep you feeling your best!

#BalancedEating #HolisticNutrition #FoodAsMedicine #GutHealth #HealthyFats #ProteinPower #Antioxidants #WellnessJourney

Nature’s Inflammation Fighters

Chronic inflammation is at the root of so many health issues—fatigue, joint pain, gut imbalances, and even autoimmune conditions. But the good news? Your food is your medicine!

These powerhouse foods are packed with anti-inflammatory compounds that support healing from the inside out:

✅ Turmeric & Ginger – Nature’s most potent inflammation-fighters

✅ Green Tea – Loaded with antioxidants to combat oxidative stress

✅ Nuts & Olive Oil – Healthy fats that nourish your cells and reduce inflammation

✅ Leafy Greens & Berries – Full of phytonutrients to protect against disease

✅ Fatty Fish – Rich in omega-3s to support brain, heart, and joint health

Tip: Try adding more of these foods into your daily meals and feel the difference! What’s your go-to anti-inflammatory food? Drop it in the comments!

#AntiInflammatory #HolisticHealing #GutHealth #NourishYourBody #FoodAsMedicine #InflammationFighters #HolisticNutrition #wellnessjourney

Happy Valentine’s Day - Enjoy some dark chocolate today!

Detox & Nourish with This Fresh-Pressed Healing Juice

Give your body a natural reset with this vibrant, nutrient-dense juice! Packed with anti-inflammatory properties and gut-healing nutrients, this blend supports digestion, liver detoxification, and overall vitality.

Ingredients:

🍠 2 medium beets – Rich in antioxidants & liver-supporting compounds

🥕 2 large carrots – Loaded with beta-carotene for glowing skin & immune health

🌿 1 stalk of celery – Hydrating & alkalizing for gut balance

🫚 1-inch piece of ginger – A powerhouse for digestion & inflammation support

🍋 1 peeled lemon – Cleansing & vitamin C-rich for immune support

🍏 1 apple – Adds natural sweetness & supports gut health

How to Enjoy:

Juice all ingredients together, pour over ice, and sip mindfully. This recipe makes at least 2 servings and is best enjoyed fresh.

Holistic Tip: For an added gut boost, stir in a teaspoon of apple cider vinegar or a dash of cayenne for circulation support! #detoxjuice #antiinflammatory #guthealth #livercleanse #holisticnutrition #freshpressedjuice #coldpressedjuice #juicecleanse #nourishyourbody

True healing isn’t just about medicine—it’s about aligning with nature’s wisdom. This quote reminds us that the body has an innate ability to restore itself when given the right environment. Physicians guide, but nature provides. Stay open, trust the process, and let nature lead the way.

#HealingNaturally #MindBodyBalance #NatureKnowsBest #wholefoods

Obsessed with this mushroom coffee from @lifeboostcoffee! It gives me the perfect pick-me-up without the jitters.

Made with organic coffee, organic lion’s mane, and organic chaga mushrooms—so simple, so good.

I love sweetening my latte with a touch of French vanilla honey and a sprinkle of cacao on top. #MoodFocusEnergy #CoffeeLover #organiccoffee #mushroomcoffee #lifeboostcoffee

As we age, maintaining muscle mass, strength, and overall physical health becomes increasingly important. One supplement that has garnered attention for its potential benefits is creatine. Often associated with bodybuilding and athletic performance, creatine can also play a pivotal role in healthy aging.

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body. It helps to supply energy to muscles, making it essential for high-intensity exercise and muscle recovery. As we age, our natural creatine levels may decline, leading to a reduction in muscle mass and strength. This decline can contribute to a higher risk of falls, injuries, and decreased overall mobility.

Incorporating creatine into your diet can provide several benefits. It can help improve muscle mass, enhance strength, and even support cognitive function. Research suggests that creatine supplementation can also aid in muscle recovery and reduce the risk of age-related muscle loss, known as sarcopenia.

Adding creatine to your diet is relatively simple. It is available in various forms, including powder, capsules, and chewable tablets. The most common method is to mix creatine powder with water or a beverage of your choice. A typical dosage is around 3-5 grams per day, and it can be taken at any time, although some prefer taking it post-workout for optimal results.

Overall, as we navigate the aging process, creatine supplementation can be a valuable addition to support our physical health and maintain vitality. #healthyaging #creatine #creatinepowder #musclegain #healthylifestyle #nutritiontips @nakedcreatine

Just found out I have a moderate sensitivity to eggs—such a bummer because they’re my breakfast go-to! But for the sake of my gut health, I’m pressing pause on eggs for now. This morning’s breakfast was a hearty plate of sweet potatoes, @applegate breakfast sausage, sautéed spinach, and mushrooms. Still SO delicious, even without the eggs! #GutHealth #EggFreeBreakfast #grainfree #dairyfree

Stay cozy and healthy this winter with kitchari!This warming Ayurvedic dish is perfect for chilly days, supporting digestion, boosting immunity, and balancing your energy. Packed with nourishing spices like turmeric and ginger, kitchari keeps you warm from the inside out. A bowl of comfort and health – what more could you want this season?
#WinterWellness #Ayurveda #KitchariLove #healthyliving #immunesupport #turmericbenefits #gingerbenefits #ayurvedafood #nourishedrebel

Say Goodbye to Sugar and Hello to a Healthier and Happier You!

As a nutritional therapist, I’ve seen firsthand how cutting out sugar can transform your health. Eliminating added sugars is one of the most powerful choices you can make, not only for your body but also for your mind. Here’s why saying “no” to sugar could be your best wellness decision:

Reduced Cravings: The roller-coaster of sugar highs and crashes can lead to intense cravings and constant hunger. Without it, you’ll notice cravings fade and experience true, steady energy.

Improved Mood & Focus: Sugar can negatively impact our mental clarity and mood. Many clients report feeling more focused, less anxious, and less moody once they kick sugar to the curb.

Better Metabolic Health: Eliminating sugar helps reduce inflammation, stabilize blood sugar, and improve insulin sensitivity— all crucial for long-term wellness.

Healthy Skin: The benefits even show on the outside! Many people see fewer breakouts, reduced puffiness, and brighter skin. Sugar is considered to have one of the most profound impacts on causing skin to age prematurely.

More Energy: By breaking free from the sugar cycle, you’ll tap into lasting energy that doesn’t rely on quick fixes.
Ready to explore a sugar-free life? Start with small steps, like swapping sugary snacks for whole foods, and watch your health and life transform!

#NourishedRebel #SugarFree #HolisticHealth #CravingFree #NutritionTherapy #sugarkills #sugarispoison #eliminatecravings

Start Your Day with Warm Lemon Water!

Did you know that a simple glass of warm water with lemon each morning can do wonders for your health? Here’s why this refreshing habit might be just what you need to kickstart your day:

Hydration Boost: Starting with lemon water hydrates your body after a night’s rest, helping flush out toxins and giving you a fresh start.

Digestive Health: Lemon water can stimulate your digestive system, promoting a smoother start to digestion, making it great for anyone needing a little morning boost.

Immune Support: Lemons are packed with vitamin C, an immune-boosting powerhouse! This morning ritual can strengthen your defenses over time.

Skin Glow: Hydrating with lemon water helps your skin stay fresh and clear. Plus, vitamin C may aid collagen production for a healthy, natural glow.

Alkalizing Effect: Despite their acidic taste, lemons have an alkalizing effect in the body, balancing pH and supporting overall health.

Try incorporating warm lemon water into your morning routine and experience the benefits!

#NourishedRebel #HolisticHealth #LemonWater #MorningRitual #HealthyHabits #nutritionaltherapy #nutritioncoach #guthealth #healyourbodywithfood #holisticgealth #holisticnutrition

Tasty Black Eyed Peas and Crispy Shallots.

Found this recipe in the Eating Well magazine and had some black eyed peas on hand. I love the taste and love that it is a vegan version, without the ham that is usually included for taste.

I also substituted regular rice for cauliflower rice, and would never know the difference!

@eatingwell #eatinghealthy #veganrecipes #grainfreeliving #blackeyedpeas #collardgreens #collardsandblackeyedpeas #foodphotooftheday #foodphotography #photooffood #nourished_rebelhealthylivingtips

Cacao Bliss Balls

These have been my go to treat when I’m in the mood for something sweet. I avoid processed sugar, so when the mood strikes I reach for dates.

Dates provide the sweetness that satisfies me without the harmful effects of white sugar.

These bliss balls are incredibly easy to make and can be stored in the fridge for a week.

Recipe:

1 cup Hazelnuts
Blend in a food processor

1/2 cup Cacao Nibs
Add to the food processor and blend

1 cup of Dates (soaked for 15 min)
Add to the food processor and blend

1T Almond Butter
Add to the food processor and blend

1 pinch of coarse sea salt
Add to the food processor and blend

Once all ingredients are blended, hand roll into small balls and roll in a mixture of raw cacao powder and cacao nibs.

Refrigerate and enjoy!

#cacaonibs #blissballs #blissballsrecipe #cacaoblissballs #healthytreats #noguiltdessert #chocolatecravings #cacaopowder #dessertsofinstagram #foodphotography #foodphotooftheday #rawchocolate #nourished_rebelhealthylivingtips

Loving the smoothie bowls! Even as we head into a polar vortex here in Chicagoland, I can always imagine the sun on my face and the feeling of sand between my toes.

Tasting the delicious fruit, coconut and grain-free granola takes me to a warm place inside where it’s always 80 and sunny. ☀️

#smoothiebowl #blueberrysmoothie #coconutflakes #grainfreegranola #forageryogurt @foragerproject #foodphotography #foodphotooftheday #nourished_rebelhealthylivingtips

Thai Peanut Lettuce Wrap

Ok, so this is not what I started out trying to make. I had the ingredients, well most of them, for the Spring Rolls in the ‘Plant Based Cookbook, Well Kind Of’ by Calie Calabrese and Nic Heffernan.

I searched every grocery store in my area and no one had the egg roll wrappers that were used in the recipe. So, I settled for a brown rice spring roll wrapper. Needless to say, that wrapper didn’t work out and fell apart in the pan.

The recipe looked so delicious that I needed a backup wrapper, and I conveniently had lettuce on hand.

I did end up adding chicken to this meal for my husband, and a sprinkling of crushed peanuts as a topping.

I’m hoping to find the gluten free Nasoya wrappers at some point so I can make this the proper way!

#thailettucewraps #lettucewraps #peanutsauce #foodphotooftheday #healthylifestyle #guthealthdiet #nourished_rebelhealthylivingtips #plantbasedcookbookwellkindof

Baked Everything Carrot Fries with Garlic Avocado Aioli

I found this incredible recipe on the @drmarkhyman website. This particular recipe came from AilsaCowell from @foodtofeelgoodblog

There are some very tasty recipes posted that embody his pegan philosophy, which combines a plant based approach to nutrition, but also incorporates some paleo elements.

Check out this recipe here https://drhyman.com/blog/2018/05/08/baked-everything-carrot-fries-with-garlic-avocado-aioli/

So excited to cook some of the amazing recipes in this cookbook! I already have so many pages tagged ❤️ #plantbasedcookbook #plantbaseddiet #healthylifestyle #guthealthdiet #dairyfreeglutenfreesugarfree #nourished_rebelhealthylivingtips

Diet is such a charged word these days.

When I think of diet, I think of the food you eat everyday that is a natural part of your lifestyle.

Many people think of diets as a restrictive plan that is followed for 2 weeks, 30 days or so forth. Getting stuck in this vicious cycle of “yo-yo dieting” can be frustrating and leave you feeling hopeless about losing weight.

The most important part of “diet” is looking at the nutrient value of the foods you are consuming rather than limiting the amount of food you are eating.

Changing your mindset is also a vital part of eating healthy and making nutrient dense foods a part of your daily lifestyle.

So, remember to eat healthy, not less.

Lemons are so accessible and have such an incredible array of healing properties.

Lemons can boost the immune system, aid in digestion, help to remove toxins from the body, treat a sore throat, and increase concentration.

Drinking a warm glass of water with lemon in the morning can alleviate dehydration, boost brain power, stimulate the digestive system, energize the body and detoxify the body.

Simply fill a cup with 8 oz of water and the juice of 1/2 - 1 whole lemon.
Enjoy the benefits!

#lemonwaterbenefits #lemondetox #lemonpower #morninglemonwater #drinklemonwater #nourished_rebelhealthylivingtips

Cherish every day. The greatest wealth is health. ❤️

Spiced Cauliflower Bites

Cauliflower is a cruciferous vegetable that has some incredible health benefits.

-High in Fiber
-High in Choline, which helps maintain healthy cells
-Rich in Sulforaphane, which protects the body against cancer
-Cauliflower is a great alternative to grains and legumes

This recipe is super easy to make and only takes 30 min in the oven.

1 Head of Cauliflower, broken into bite size pieces
1 T Olive Oil
1/2 t Salt
1/4 t Cumin
Pinch of Pepper

Toss all of the above ingredients together in a bowl, and then spread it out on a baking sheet. Bake at 425 for 30-40 min.

While the cauliflower is baking isn’t he oven, prepare the sauce.

Sauce Recipe
2 T Tahini
1 1/2 T Honey (or pure maple syrup)
1/2 T Water
1/2 Lemon Juice
1 clove of garlic minced
Pinch of Red Pepper Flakes

Put all contents into a sauce pan. Heat on Med and stir until combined.

Pour on top of the roasted cauliflower and enjoy!

#roastedveggies #roastedcauliflower #cauliflowerrecipes #cauliflowerbites #veganbowls #vegansidedish #cauliflowerpower #nourished_rebelhealthylivingtips

The human body has the ability to heal as well as cause dis-ease. Our thoughts and feelings can either create a pattern of negativity in the body or become a healing force that can rid the body of toxins and disease.

Seriously, I’m eating my way through the incredible Eating Clean cookbook by @amievalpone

I had to mention one more easy recipe that you can snack on all week long.

These Multi Seed crackers are both delicious and nutrient dense. I topped my crackers with @kitehillfoods dairy free Everything Cream Cheese, a sliced Roma tomato and a sprig of fresh parsley.

#grainfreecrackers #multiseedcrackers #eatingclean #grainfree #homemadecrackers #nourished_rebelhealthylivingtips

Breakfast Taco with Grain-Free Tortilla

This was a simple yet tasty breakfast that I made using leftover dough for the tortillas and some of the carrot cashew herb sauce from our incredible pizza last night. (See Previous Post)

#breakfasttacos #dairyfreerecipes #grainfreerecipes #grainfreetortillas #cassavaflour #nourished_rebelhealthylivingtips

Loving this book by @amievalpone we made the Moroccan Chickpea skillet Pizza last night and it was incredible! #eatingclean #eatingcleanbook #grainfreepizza #glutenfreerecipes #grainfreerecipes #pizzanight #nourished_rebelhealthylivingtips

Your body is a temple for your mind, body and soul. So nourish it with happy thoughts, good health and positive energy. #positiveenergy #goodvibesgoodlife #nourishthebodynourishthesoul #yourbodyisatemple #nourished_rebelhealthylivingtips

Vegan Tacos with Grain Free Tortillas

As a family, we love taco night and usually have tacos once a week. While my husband and boys eat ground beef, I prefer to use mushrooms as my “meat”.

These tacos are super simple to make. I sliced up some organic baby bellas, seasoned them with taco spices, and sautéed them for a few minutes. I added some diced tomatoes, avocado, lettuce and @fronterafoods Jalepeno Cilantro salsa.

The homemade, grain free cassava flour tortillas were really easy and quick as well. See tortilla recipe link in bio. #vegantacos #cassavaflour #grainfreetortillas #thrivemarket #tacothursday #cleaneatingideas #vegantacorecipe #nourished_rebelhealthylivingtips

@drmarkhyman has some incredible research, articles, and videos out there about the devastating effects that sugar has on our bodies

Almost 80% of the food on our grocery store shelves contain added sugar.

Consuming the amount of sugar that the average person has in a single day can set us on a viscous cycle of craving more and more junk food, and despite eating more we are left feeling unsatiated.

Check out this informative video by @drmarkhyman about kicking your sugar addiction, and how our food supply and the food industry is biologically addicting us to sugar.

https://www.ecowatch.com/dr-mark-hyman-8-ways-to-kick-your-sugar-addiction-1882102647.html
#sugaraddiction #kickthesugarhabit #eatrealfood #pegandiet #eliminateprocessedfood #nourished_rebelhealthylivingtips

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@nourished_rebel

Welcome to Nourished Rebel

About

The Top 10 Most Nutritionally Dense Foods for Energy and Vitality

The Importance of Adding a Creatine Supplement

The Power of Sunshine: Why Vitamin D is Essential for a Healthy Body

The Vital Importance of Staying Active as We Age

Cacao Bliss Balls- The Perfect Desert for the Holidays

Follow us on Instagram

YOU CAN ALSO FIND ME ON

SUBSCRIBE TO MY NEWSLETTER

Welcome to Nourished Rebel

About

The Top 10 Most Nutritionally Dense Foods for Energy and Vitality

The Importance of Adding a Creatine Supplement

The Power of Sunshine: Why Vitamin D is Essential for a Healthy Body

The Vital Importance of Staying Active as We Age

Cacao Bliss Balls- The Perfect Desert for the Holidays

​

Follow us on Instagram

YOU CAN ALSO FIND ME ON

SUBSCRIBE TO MY NEWSLETTER