Rooted & Rising

Lamisa Wellness Collective

A weekly podcast where we tackle the stuff that actually weighs you down. From managing stress to fitness plans that fit your life, eating well, expanding your money mindset, and so much more. It's time to start setting your roots and rising. **Setting, not planning.** lamisawellnesscollective.substack.com

  1. The Simplest Way to Fix Your Gut, Mood, and Energy at Once

    May 26

    The Simplest Way to Fix Your Gut, Mood, and Energy at Once

    Seeds are nature’s original multivitamin. Inside every single seed is everything a plant needs to survive, and when we eat them, we tap into that same concentrated power. Every few years, seeds start trending (chia seed pudding, adding hemp seeds to açaí bowls, etc.), but the truth is, humans have been eating seeds for thousands of years. Seeds are packed with nutrients that include anti-inflammatory compounds, heart and brain health agents, fiber, protein, healthy fats, and so much more. Here are our favorites with science to back them up. Flaxseeds: The Omega-3 Powerhouse Flaxseeds are rich in omega-3 fatty acids (ALA, alpha-linolenic acid), which are critical for brain and heart health and help reduce inflammation. Flax is also the number one dietary source of lignans, phytoestrogens studied for reducing cancer risk and supporting hormonal balance, especially during perimenopause. Flaxseed Facts: * One of the richest plant sources of omega-3 fatty acids (ALA) * Rich in lignans, among the highest of any food studied * High in soluble and insoluble fiber, excellent for gut health * Supports heart health, hormone balance, and inflammation reduction * Must be ground for optimal nutrient absorption * Daily suggested amount: 1–2 tablespoons of ground flax Reminder: grind the flaxseeds so you can absorb the nutrients inside their hard shells. Once ground, store them in the fridge. Chia Seeds: The Hydration Hero Chia seeds keep you full longer and slow digestion because they absorb up to 12x their weight in water. Two tablespoons deliver 10g of fiber and ~5g of protein, which naturally curbs appetite. One serving adds omega-3s, magnesium, calcium, and phosphorus to your diet. Chia Seed Facts: * Absorbs up to 12x its weight in water, promotes satiety * ~10g fiber per 2 tablespoons, excellent for digestion and blood sugar * Complete source of omega-3 ALA * Rich in calcium, magnesium, and phosphorus * No grinding required, easy to add to any meal * Fun fact: ancient Aztec warriors used chia as a primary fuel source Reminder: drink plenty of water with chia seeds. Sunflower Seeds: The Mood Booster Sunflower seeds are one of the best food sources of vitamin E, a powerful antioxidant that protects cells and supports immunity. They're rich in selenium, magnesium, and B6 for mood regulation. They also contain tryptophan, the amino acid precursor to serotonin, which can actually affect your mood. Sunflower Seed Facts: * One of the highest food sources of vitamin E * Rich in selenium, supports thyroid function and immune health * Contains tryptophan, precursor to serotonin (mood support) * High in magnesium, important for sleep, muscle function, and stress response * Great nut-free, high-protein snack option * Sunflower seed butter: excellent alternative for those with nut allergies Hack: Sunflower seed butter is a great, nut-allergy-friendly alternative to peanut butter. More Seeds to Know Pumpkin Seeds —A zinc powerhouse for immune function, wound healing & testosterone, and high in magnesium Hemp Seeds — Complete protein with all 9 essential amino acids Sesame seeds — Contains sesamin & sesamolin for blood pressure support and has more calcium than dairy Poppy seeds — Solid source of calcium, manganese & magnesium, plus healthy fiber and unsaturated fats Now that you know the facts, here is how to build the habit. * Start with the seed you like most and make it easy to access. Keep flax, chia, or a seed that you like in a visible spot on your counter. * Week one: Add one seed to one meal a day. * Week two: Add a second seed or a second meal. * Keep consistent. You could be consuming 3-4 seeds daily within the month of this exercise. If you, or someone you know, benefits from any of this information, please do not hesitate to subscribe for more episodes every single week! Oh, and send me a message if you try my smoothie recipe! Did you see last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    11 min
  2. Your morning routine is a wealth strategy.

    May 12

    Your morning routine is a wealth strategy.

    Mornings set your baseline Your mornings determine the feeling you carry throughout the day. Every meeting, meal, and money decision stems from this place. When you’re intentional about the way you nourish your body, even if it’s as small as starting your day with a warm glass of water, your cortisol levels stabilize faster. Your morning sets the trajectory for the entire day. It's about your baseline state. Try this four-minute practice to change the trajectory of your day completely: * Take two minutes to nourish your body intentionally ( warm water, tea, even fruit) * Take two minutes to look at your finances without judgment Meal planning is budgeting in disguise Meal planning is assessing what you have, anticipating what you need, and deciding in advance to avoid choosing from a place of hunger. That’s exactly what budgeting is. The muscle that keeps you from impulse buying is the same muscle that gives you the confidence to negotiate a raise. Don’t know where to start? Here is a challenge for you this week: * Decide on three dinners to make at home * Figure out the ingredients; only buy what you need * Watch other areas of your life change. Prioritize your sleep When you’re sleeping less than your body needs, your brain’s reward circuits become hypersensitive. You crave more, spend more, and take more shortcuts. Those who understand wealth know the significance of investing in their ability to think clearly. Three things to prioritize if you want to grow your wealth: * Sleep 7-9 hours every night * Add protein to your breakfast to aid in decision-making * Drink water before coffee Movement as a form of financial identity Committing to things, particularly movement, reminds your brain that you do what you say you’re going to do, even when things are difficult. Your financial identity is built the same way. Whenever you save money after telling yourself you’re going to save money, you reinforce the belief that you handle money well. The bridge between health and wealth is identity Remember: you have one nervous system, one set of habits, and one identity. All of your parts are integrated into your one life. A question to sit with: Where in my life am I feeding scarcity? Is it in my body, my bank account, or both? If you liked this information, this season of Lamisa Wellness Collective is all about diving deeper into the psychology of food and money, so please consider liking, sharing, subscribing, and joining the conversation by leaving a comment! Did you see last week’s post? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    8 min
  3. How What You Eat Shapes How You Earn Money

    Apr 28

    How What You Eat Shapes How You Earn Money

    For my entire life, I‘ve operated from a logical standpoint. As the oldest child and daughter, I was not granted the same level of freedom as my younger brothers. So when I became a mother, it wasn’t too difficult to create routines and set boundaries that would shape my new life—a life of financial stability and raising healthy daughters. Last week, I spoke about my gastrointestinal issues and how I learned to correlate food with feelings, as well as the financial impact I picked up from watching my mom get a credit card at every major department store. I knew that what I did would directly impact my children, so I had to figure out healthy systems to model for them. While mastering finances took me a bit longer, once I got it… I got it. And one thing that really helped me connect the dots at the beginning of my journey was meal prepping. To meal prep, you must: * Assess what you have * Anticipate what you’ll need * Make decisions on meals in advance to avoid hunger * Use what’s in the fridge (or in the budget) * Eat the food you’ve prepared, even if you’d rather purchase a meal Budgeting/planning your financial future follows the same steps. The people who understand this and stick to this are not more disciplined or have more willpower than you. They live by this rule: I decide ahead of time, and I honor that decision. In this episode, I’m discussing: * How discipline at the table transfers everywhere else * The reason we spike, crash, and overspend * Why we eat the way we eat Next week, we’re going to talk about how these exact metrics correlate to your bank account! If you liked this information, this season of Lamisa Wellness Collective is all about diving deeper into the psychology of food and money, so please consider liking, sharing, subscribing, and joining the conversation by leaving a comment! Are you in the San Antonio and looking to attend some upcoming Lamisa Wellness Collective events? Check out Cowgirls Blings & Things on Saturday, May 9th. We hope to see you there! Did you see last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    5 min
  4. Your Diet May Be Why You Have Chronic Pain...

    Apr 21

    Your Diet May Be Why You Have Chronic Pain...

    For all of my childhood and much of my young adult life, I struggled with gastrointestinal issues and gut discomfort. My doctors and I couldn’t figure out why. At one point, I just assumed that would always be how my life would be. Until one day in 2017, I was introduced to the concept of plant-based dieting. I had no idea what that lifestyle entailed, nor did I expect any benefits. I just thought it’d be a fun, healthy thing to try—kind of like a juice cleanse. Within two days, my lifelong stomach issues began to subside. Within two weeks, my energy levels noticeably improved because my sleep quality had almost instantly improved. Within four weeks, my chronic aches and pains were completely gone, and I knew my fun little diet change was indefinite. What is a plant-based diet? A plant-based diet is a nutritional approach focusing on the consumption of fruits, vegetables, seeds, whole grains, legumes, nuts, and minimal to no animal products. Do you know what would happen to your body if you added 30% more vegetables to your diet? * Increased energy levels * Improved gut health, mood, and cardiovascular health * Better immune function * Reduced blood pressure and lower cholesterol In sharing this part of my life, I hope it resonates or gives a boost to others looking to improve their health through their diet. Please continue to do your research and consult with a medical professional before making any major dietary shifts. This week’s challenge: * Make or buy a plant-based meal this week * Take a photo * Follow and tag Lamisa Wellness Collective on Facebook! Stay tuned for our post on Saturday! Did you see last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    9 min
  5. Master Your Money: A Guide on Freeing Your Wallet...

    Apr 7

    Master Your Money: A Guide on Freeing Your Wallet...

    When was the last time you checked your bank account, and your heart was beating normally? Growing up, everything I knew about money was from what I saw. My mom got every credit card for every department or grocery store. She definitely said, “Do you have McDonald’s money?”, and I surely repeated her patterns in my young adulthood. The conversations around money have gotten better over the past few years, but I feel there could be more vulnerability in this space. We’ve all made mistakes, we’ve all wished a 5-figure lump sum would magically appear as a check in the mail or be sitting in our bank accounts to rid us of the mistakes we made repeatedly for months or years, but it just doesn’t work that way. Do you know how much money is coming in and how much is going out? No one is telling you to stop buying the lattes you love or whatever keeps you going through the week, but it is important that you know what that number is. That way, you can be more informed before making purchases outside of your regular ones. Then, set aside 50% for needs, 30% for wants, and 20% for savings. Obviously, this may vary by the amount you make and if you’re saving more for a big purchase or aggressively paying off debt, but here is a great place to start. Did y’all get to the part of the video where I accrued $27,000 of credit card debt, paid it off, and then did it again? Well, some things are better said with words than written, but it’s true. It was in my 20s, and that’s what they’re for. I am grateful that I had people in my corner who offered to help me, despite my discomfort, and that is my goal here with you today. If you liked this episode and want more content like this, be sure to let us know in the comments and subscribe! Are you in the San Antonio and looking to attend some upcoming Lamisa Wellness Collective events? Check out Cowgirls Blings & Things on Saturday, May 9th. We hope to see you there! Did you see last week’s post? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    13 min
  6. Creating A Sacred Space: Wellness, Energy Healing & the Art of Living Intentionally

    Mar 31

    Creating A Sacred Space: Wellness, Energy Healing & the Art of Living Intentionally

    Have you ever woken up one day and realized you’re not in touch with the version of yourself that lives happily and freely? On this episode of Rooted & Rising, I am joined by Sacred A. McEwen, a spiritual coach, energy healer, nail technician, massage therapist, esthetician, and owner of Divinity Massage & Oasis Spa, to discuss her inspiring journey from culinary arts school to skincare and holistic wellness, the importance of energy work, personalized client care, and building a resilient business. Sacred A. McEwen was living in Houston when Hurricane Harvey landed. The rain was constant; people were losing their valuables, and this period forced her to look inside at the clouds blocking her inner sunlight. This unfolded in ways she couldn’t have predicted. It started with God naming her Sacred, releasing her from the name Kelli, a name she never felt truly connected to. It continued with her realizing the culinary arts path she previously chose didn’t align with the best version of herself. Freeing herself of resistance was another method that allowed her to flow more easily. “Because I kept feeling resistance, I [was] like, this isn’t for me.” Day after day, she kept her eyes and ears open to the signs of the universe that brought her to the place she’s in currently. A place where she’s always guided, she trusts herself to make the right choice, she feels grounded and balanced, and she moves through life with intention. Sometimes, it feels like that little voice that steers you in the right direction has left or doesn’t work, but it never actually goes for good. Sure, it gets quiet if it’s been ignored, but this conversation has shown me that a quiet and calm environment, even if it’s only for five minutes per day, gives that tiny voice the confidence to expand. Do you have an inner voice like that? When was the last time you let it guide you? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Are you in the San Antonio and looking to attend some upcoming Lamisa Wellness Collective events? Check out Egg-Cellent Adventure Easter Egg Hunt on Saturday, April 4th and Cowgirls Blings & Things Saturday, May 9th. We hope to see you there! Did you miss last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    21 min
  7. Life After Retirement: Thriving in Your Next Chapter

    Mar 24

    Life After Retirement: Thriving in Your Next Chapter

    Have you ever thought about what your days will look like after you’ve retired? If you have retired, does your life look how you imagined? On this episode of Rooted & Rising, Tabitha and Cheryl are back to discuss the transition from military to civilian life, what the retirement process was like, and what they are up to now. Transitioning out of the military often comes with profound identity and cultural adjustments, particularly for women who have served in predominantly male environments. Cheryl opens up about how veterans who are women often feel unseen once they’ve transitioned to civilian spaces, despite being highly visible in their previous career, calling it “a reverse culture shock”. She goes on to say that providing social spaces for women who have retired from the military to support their mental health and wellness would be highly beneficial. Tabitha shares insights on her new life running the JROTC program for 6th to 8th-grade students, helping them grow into the successful leaders they intend to be. Though her current path is still dealing with the military, project management, and HR abilities are some transferable skills that made her transition into civilian life easier. Episode Takeaways: * Identity shift post-retirement * Understanding your new life will look different * Financial, medical, and emotional planning for this new phase * Transferring skills and maintaining friendships * The ongoing journey of mental health and wellness Leaving the military isn’t just a career change; it’s a profound transformation. Planning, community, and a focus on purpose can make it the start of a powerful new chapter. Tabitha and Cheryl are walking testimonies of this. What’s been your biggest shift after leaving a structured environment? How do you nurture your purpose now? Grab your 2026 Wellness Powered By You digital planner HERE. Did you miss last week’s post? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    23 min
  8. Nobody Talks About Staying Active After 50 (Here's What Actually Works)

    Mar 17

    Nobody Talks About Staying Active After 50 (Here's What Actually Works)

    What if I told you that the secret to a vibrant life at 80 starts now? On this solo episode of Rooted & Rising, I dive into the world of movement, the benefits of being active as you age, share my daily fitness routines and science-backed insights, recount my fitness journey, and discuss the importance of surrounding yourself with those who make fitness a priority, too. When it comes to fitness, many of us see it as a reflection of how we look. But what if we shifted that perspective? What if I told you I have family members in their 80s still exercising daily and thriving? Did you know that regular physical activity is linked to improved mental health, increased longevity, and a higher quality of life? Episode Takeaways: * Movement as an anchor for community * The power of incremental habits over intensity * Physical activity reversing biological decline * Tips on how to get started * Ways to bring people on the fitness journey with you * Five MAJOR benefits of exercise Whether you’re new to exercise or already active, this episode shows you how to create a resilient body and mind that serve your life at every age. Find your purpose in movement, and start building the strongest, most energetic version of yourself today. I promise, you won’t regret taking action. Grab your 2026 Wellness Powered By You digital planner HERE. Did you miss last week’s episode? Get full access to Lamisa Wellness Collective at lamisawellnesscollective.substack.com/subscribe

    7 min
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About

A weekly podcast where we tackle the stuff that actually weighs you down. From managing stress to fitness plans that fit your life, eating well, expanding your money mindset, and so much more. It's time to start setting your roots and rising. **Setting, not planning.** lamisawellnesscollective.substack.com

Information

  • Creator
    Lamisa Wellness Collective
  • Years Active
    2025 - 2026
  • Episodes
    28
  • Rating
    Clean
  • Copyright
    © Lamisa Wellness Collective
  • Show Website
    Rooted & Rising