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Blair, NE | monica@primallyempowered.com | 402.507.0672

2017 - 2019 by Primally Empowered LLC

My brother once told me he was going to get me salad for a Christmas gift because I love and eat A TON of salad. I am always on the hunt for a new way to mix ingredients into a salad. And Pinterest is covered with them!

Most of us are deficient in the hormone vitamin D because our modern lifestyles rarely allow for regular sun exposure (sometimes we’re even told by well-meaning but misinformed dermatologists to avoid it!) Yet sun exposure is by far the preferred and predominant method of obtaining healthy levels of vitamin D...

One of the 10 Primal Blueprint "Laws" is Avoid Poisonous Things.  While we mostly focus on avoiding the chemically altered oils and processed foods rampant in the Standard American Diet, its important to remember the 'poisons' lurking in common products we use on a daily bases.

To reduce the use of chemicals i...

It’s easy to lose motivation on a fat loss goal when you aren’t seeing results.

You think you're doing everything right: counting calories and hitting the gym or the pavement hard.

Yet, despite these diet and lifestyle shifts, nothing in your body composition has changed.

Oh sure, it's possible to achieve opti...

This is my go-to quick snack when I'm craving something in the evenings.  Sometimes I'm not looking for nourishing calories, so I make it with almond milk or even water.  Other times I'm wanting some healthy fats, so I use coconut milk.  The glucomannan fills me up and gives me some good prebiotic f...

Food is the single most important factor in determining your body composition. While it is impossible to scientifically prove the Primal concept that "80 percent of your body composition is determined by how you eat", it is clear from the rising obesity rates in the Western world that conventional...

For the dressing:

1 cup mayo (or mayo here or here)

1/2 cup sour cream (use 1/2 cup more mayo if sensitive to dairy)

1/4 cup lime juice

1 tablespoon cumin

1 1/2 tsp. sea salt

Mix all ingredients together with a spoon or an immersion blender.

For the slaw:

Any veggies will work!

1 whole cabbage chopped or shredded - mi...

I shared about the benefits of restoring health to the gut in this postAlong with cleaning up your diet, the easiest way to start building a good gut environment is with the use of probiotics AND prebiotics.

In an effort to build a healthy gut, most people are quick to spend a lot of money on probiotics.


Gut health has become a hot topic lately, with the latest science showing that the immune system in particular depends upon a healthy balance of bacteria in the gut, where the "friendly" bacteria override the "bad" bacteria that can cause illness.

This concept isn't a new one. Hippocrates had it figured out ov...

Did you know rhubarb has 45% of the daily value of vitamin K, is rich in vitamin C, vitamin A, B vitamins, and contains good sources of iron, potassium and other minerals?  One cup of cooked rhubarb contains just as much calcium as a glass of milk! (source)

I have so much rhubarb growing in my garden, but it s...

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 I'm a Certified Primal Health Coach and I live and work in Blair, Nebraska.  My goal as a health coach is to empower others who desire to take responsibility for their health and challenge them to reevaluate what we've been led to believe about wellness. I would love to share with you the benefits of primal living and be a guide on your journey to sustainable health. READ MORE

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