Be Well with Jessica Yanke

This certificate represents more than another credential.

It represents growth.

It represents trust in myself.

And it represents the direction I want to move (yes, pun intended 😉).

I’ve spent a long time staying busy. Right now, I’m choosing something different: slowing down enough to be intentional with this next chapter.

I’m taking time to let this new knowledge, new vision, and new possibilities come together before I share what’s next.

For now, I’m simply celebrating this milestone, taking a deep breath, and allowing this next season to unfold with intention.

Stay tuned. 💚

Slowing down is so important for so many mindfulness practices.

It is also one of the easiest ways to track a pattern. Emotional or physical.

We as Americans absolutely positively overthink our first meal of the day.

We have these ideas in our heads about what breakfast is supposed to look like.

Cereal, eggs and toast, orange juice, milk…

But honestly? Start your day with protein and enough calories to get you going.

Not sugary cereals or baked goods. Not that you can’t ever have those things, but they shouldn’t be the foundation of your day, and shouldn’t be the first thing you give your body after it spends all night trying to heal you and reset you.

So if breakfast ends up being leftover fish tacos? That’s a great start.

Tell me, what’s the “weirdest” thing you’ve ever eaten for breakfast??

Summer veg has my whole heart. Especially when I get to go out, snip some of my fresh growing herbs.

Prepping a huge batch and eating them chilled? Oh yes. Now let’s see if this actually lasts the whole weekend 😂

Sugar snap peas, asparagus - both blanched for a minute, corn - roasted, little drizzle of evoo, lemon juice (I used a whole lemon), splash of white vinegar, salt, pepper, basil, garlic, and some crumbled queso frescos. (I would prefer crumbled goat cheese or feta, but hubs is not a fan and this is good too.). Chill and enjoy or just spoon into your mouth. No judgment here.

I don’t measure. Add a little, taste a little, stop when your heart is happy.

Be Well 💚

If you’re here for daily content, perfectly curated feeds, and flawless consistency…you’re going to be disappointed.

I’m busy living the things I teach.

Sometimes I’m with clients.
Sometimes I’m in the woods.
Sometimes I’m reading.
Sometimes I’m enjoying my ingredients in the kitchen.
Sometimes I’m staring at my pond trying to solve absolutely nothing.

I’d rather show up authentically than perform for an algorithm.

So if I disappear for a few days (weeks? oops 🤦‍♀️), don’t worry, I’m probably practicing what I’m preaching and living the life I’m encouraging you to create, too. 💚

🌿 A gentle reminder: 🌿

You do not need to wait for:
• Summer to end
• School to start
• Vacation to be over
• Monday
• Next month
• The “perfect time”

To start taking care of yourself.

Small changes made consistently create lasting results.

Summer can be busy. Schedules change. Routines get a little messy. That doesn’t mean your health and well-being need to be put on hold until fall.

If you’ve been wanting support with nutrition, women’s wellness, healthy aging, stress management, mindfulness, or simply feeling more like yourself again, I currently have openings for a few new coaching clients.

Appointments can be in person, virtual, or a combination that fits your life making them easy to fit into busy schedules, whether you’re at home, at the cabin, traveling, or squeezing in a little time between summer activities.

I’d love to connect and learn more about your goals.

💚 Be Well 💚

Here is your reminder to take a moment and just…appreciate the beauty around you. No matter where you are, you can always find something.

Mmmm…cacao.

A morning habit that I have unfortunately gotten OUT of the habit of doing. It was never a daily habit, but I made space for it at least a couple times each week.

Now that my schedule looks a little different (again 😂) I’m so happy to be adding it back in.

What is a habit that you’ve dropped that you miss? Or, a new habit that you’d like to find a way to add in?

You don’t need more willpower.

You might just need more nourishment.

Some of the things we label as “lack of discipline” are actually our body’s way of asking for support.

✨ Here are 5 signs it may be time to nourish instead of restrict:

🌿 1. You’re constantly thinking about food.
If food occupies your mind all day, your body may be signaling that it’s not getting enough energy, satisfaction, or balance.

🌿 2. You crash every afternoon.
That 2–3 p.m. slump isn’t always about needing more coffee. Skipping meals, not eating enough protein, or inconsistent eating patterns can leave your energy tank empty.

🌿 3. You’re irritable or overwhelmed by little things.
Blood sugar fluctuations and under-fueling can affect mood, patience, and resilience.

🌿 4. You’re experiencing intense cravings.
Cravings aren’t a character flaw. They’re information. Your body may be asking for more nourishment, consistency, or even permission to enjoy foods you love.

🌿 5. You’re exhausted, even after resting.
Chronic dieting, stress, and trying to “push through” can leave your body depleted.

The answer isn’t always more control.
Sometimes it’s:
🥗 Eating enough.
💧 Staying hydrated.
😴 Prioritizing rest.
🩷 Offering yourself compassion.

Your body isn’t the enemy. It may simply be asking you to listen.

Tell me: Which of these signs have you noticed in yourself lately? ⬇️

Start of summer is crazy, right?

But, as we get started here’s a summer swap/tip.

Craving ice cream 🙋‍♀️🙋‍♀️🙋‍♀️

The only problem, well, okay, there are a few. First, dairy and my gut…not friends. Second, holy sugar.

How to meet that in a satisfying way?

Greek yogurt with a drizzle of honey or maple syrup.

Mmm…it absolutely hits the spot.