AB Aesthetics & Wellness

When I was younger I would get one ranch and one honey mustard snack wrap every time!

I really don’t know why I didn’t think of making these at home sooner.. but it is SO good.

Here is the full recipe for one wrap ⬇️

Ingredients:
Large carb balance tortilla (110 calories)
4.5 oz Just Bare chicken breast chunks
2T or 14 g Reduced fat fiesta blend cheese
1.5T or 26g chic fil A honey mustard sauce
1 C shredded lettuce

1. Cook chicken according to packaged instructions, I like them in the airfryer
2. When chicken is done, lay out tortilla and place chicken in the middle
3. Sprinkle cheese, drizzle sauce, and add shredded lettuce
4. Roll up and enjoy!

For those of you who are new here, I’m Ashley—a Family Nurse Practitioner and mom of four with a passion for health, fitness, and helping women reach their goals in a supportive, judgment-free space. ✨

Here are a few supplements I recommend my patients take every day, whether trying to lose weight or just for general wellness! I also take them myself 💕

1. Creatine
One of the most researched supplements available. When taken consistently, creatine has been shown to increase strength and power, support lean muscle growth, enhance recovery, and improve exercise performance.

2. Calcium + Vitamin D3 + Vitamin K2
This trio works together to support bone health. Vitamin D helps your body absorb calcium, while Vitamin K2 helps direct calcium to your bones where it’s needed most.

3. Magnesium Citrate
A highly absorbable form of magnesium that may support cardiovascular health, promote regular bowel movements, and help improve sleep quality.

4. Electrolytes
Even mild dehydration can impact both physical performance and cognitive function. Electrolytes help your body retain and utilize the water you drink more effectively, supporting hydration throughout the day. My go-to is the sugar-free Liquid I.V. from Costco.

Comment “supplements” for the links to the supplements I use 💕

Disclaimer: This is for Educational purposes only and should not be regarded as medical advice or replace the advice of your physician. Always talk with your healthcare provider before starting any new supplements, especially if you have underlying health conditions or take medications.

Love a quick and easy meal prep 🙌🏼

Peanut Butter Banana Parfait
394 Calories
34P 31C 16F

Ingredients for each serving:
2/3 c (180g) Ratio protein vanilla yogurt
1 TBSP (14g) Unsweetened PB
15g Purely Elizabeth PB cookie granola
40g fresh Banana or fruit of choice

*i like to melt a bunch of PB and drizzle it on while weighing it for each serving vs just scooping it in

Comment “prep” if you want the link for the jars 💕

This recipe is made on repeat in our house in the summer! Hope you like it 💕

Huli Huli Chicken Thighs
(Makes 6 servings)

Macros per serving:
Calories- 309
8F 16C 42P

Ingredients:
6oz can pineapple juice
1/4 c light brown sugar
1/4 c no sugar added ketchup
1/4 c less sodium soy sauce
1/4 c less sodium chicken broth
1 T ginger paste
1 T minced garlic
3 lbs boneless, skinless chicken thighs

Directions:
1. Pour all ingredients into a large glass dish and mix until well combined
2. Remove about a half cup worth and place in jar for brushing on later
3. Place chicken thighs in marinade and then mix it all around until the chicken is coated
4. Cover with plastic wrap and place in fridge for 8ish hours. You can do up to 24 hours or at least 4 hours. I try to do it in the morning and let it sit all day
5. Heat flat top to medium heat for about 10 minutes
6. Make sure to oil your griddle and Cook chicken for about 8 minutes on each side. While cooking you can brush on reserved marinade or pour it on at the end. It might take a little longer if they are thicker. Cook until internal temp reaches
165 F
7. Serve immediately with choice of sides