Wellness Evolving

I don’t wanna hear anything about “ I’ve never tried this. I won’t like that.” this was requested by a child under 5 you hear me!

Eating arugula, beets, and tahini. Even a picky eater would enjoy it.

I absolutely love these coconut wraps from NUCO, you get the sweetness of the wrap with each chewy bite.

this is perfect for the summer when you don’t feel like eating a heavy meal.

And if you want extra protein, this would be perfect with Brazil nut “cheese”

Let me know when the comment is what raw foods you like to incorporate in the summer.

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

It’s time it’s very personal. 💙

If you’ve been getting that nudge to get back in there. Do it for no one else, but you!

The physical space, the mental reset, the discipline…that next level you are trying to get to is going to require a different part of you.

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

The psychology behind this is actually wild. 🤯

If you are here, my name is Sam I’m an NP but I’m also a Coach focusing on hormonal health.

it’s been on my heart in my mind that now more than ever women need work life balance and I don’t just mean working from home because not everyone has that luxury.

I mean, creating an environment on your own terms that is conducive to your overall well-being.

This process has been about a year in the making, and this week I really started to see the physical manifestations of the things I spoke and believed about at the end of 2025.

I think what caught most of your attention was that I said “ come watch me”, I didn’t tell you “ how you can” and this is where we sometimes get stuck. Because it is always easier to believe that it can happen for someone else but not for you.

This is why I incorporate mindset shifting in my health and wellness coaching because when you work the word, the word will work! 😉

Welcome to Wellness Evolving. 💚

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

Plantains are more than a Caribbean staple—they can be a great addition to a hormone-supportive diet!

💚 Green plantains are high in resistant starch, which helps support healthy blood sugar, feeds beneficial gut bacteria, and promotes healthy estrogen metabolism.

💛 Ripe plantains contain more natural sugars but are still rich in fiber, potassium, and vitamin B6. They provide lasting energy and can be a nourishing choice when paired with protein and healthy fats to help slow the rise in blood sugar.

The key isn’t avoiding ripe plantains—it’s enjoying them in balance and preparing them by boiling, baking, roasting, or air-frying instead of deep-frying.

✨Hormonal health isn’t about eliminating cultural foods—it’s about preparing and pairing them in ways that nourish your body.

And for the record, it’s
PLAN-TIN not PLAN-TANE 🥴

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

I was tickled. 😅

No, but seriously in a time like this, for those who aren’t fortunate to work from home the least that can be done is making your environment, more enjoyable, and beneficial for you.


why does it matter? Because we all know a good chunk of your day is spent in the office and it can also be a major stress factor. But what if I told you it doesn’t have to be?

How do you bring life to your workspace?

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

Here’s a closer look. 👀

this product is made with so many powerful Ayurvedic herbs like Neem, Moringa, Amla to promote hair growth. What I love the most is that it is all natural and made with intention.

* this is not medical advice nor does this represent Wellness Evolving. This is a personal review.

DM me for the link.

Above all else. 💚

i’m sure just about every mom struggles with the fact that they want alone time but then they also wanna be with their little ones.

since it looks like weights wasn’t an option for me today I opted to take four hills to increase the impact of this morning’s walk and honestly, I think I liked it!

we previously talked about getting a gym membership with Childcare and why it was worth the money, but can we also talk about how you can still get endorphins and increase oxytocin, the love hormone, the one that is cardio protective when you enjoy a stroll with your child?

This just brought so much happiness to my day and I hope it does the same for you.

Follow for more Health and Wellness from your favorite Faith based hormonal health and wellness coach.

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

It’s as simple as that.

Did you know that kiwi has more vitamin c than an orange?!

Pairing vitamin c rich foods with non heme iron foods help to increase the absorption of the iron.

What fruits do you pair with your food for better absorption?

In good health,

Sam, NP 👩🏾‍⚕️🩺💚

In good health,

Sam, NP 👩🏾‍⚕️🩺💚