Year In Review + Looking Ahead

I don't know about you, but 2018 has been a year of big change and growth for me, both personally and professionally. There were lots of decisions to be made, both large and small, and the construction of this new business really made me to call upon every ounce of energy I had to see it through. I've had to step outside of my comfort zone, over and over, talking to new people about my vision for our community's health and wellness, meanwhile my inner-introvert was screaming at me "Retreat! Retreat!" This has been a great reminder for me that there is no growth when choosing to remain comfortable. And, above all, I am reminded that I can do hard things. I may be required to muster every bit of strength and courage I have, but I can do it, and it's always worth it

I'm a person who likes to use the end of the year/ beginning of the next to reflect on my goals.  As I've reminisced over the past year, I've also been celebrating my triumphs. I'm not as quick to throw out the "old me" and replace it with a new one. That "old me" has seen me through many challenges and helped me to get to where I am today.

Perhaps you're making some New Year's resolutions or declarations for change right now? Call upon your strengths. Remember your personal qualities and particular circumstances that surrounded your past successes and use those to propel you forward. And of course, if you need support in any of your endeavors, the practitioners at Meridian Integrative Wellness are here for you. 

All the best, 

Jessica Hill Powell
Founder + Health Coach, Meridian Integrative Wellness

Connect with our team of multidisciplinary practitioners and learn new ways to feel your best!

  • Tour our teaching kitchen and office suites
  • Learn more about our services
  • Enjoy hors d’oeuvres, win prizes and more!

Saturday, January 5th 4:00pm-7:00pm

317 Wallace Ave, Suite 213, Louisville, KY 40205

January Classroom features

BEHIND-THE-SCENES: Construction life


WHOLE30 slow cooker GUMBO

Like many of my clients, I'm doing a January Whole30 to give my body a reset from all of my holiday shenanigans and to really focus on improving my coping skills. Hello emotional eating! I'll definitely cook this again in the coming month for a couple of reasons:

  1. Prep and cleanup is super easy.
  2. I can make a very large portion and then use the leftovers for lunches.
  3. Even my pickiest kid tried a bite and liked it.
  4. My house smelled amazing with all the cajun seasonings! Maybe you can add this one to your lineup too. 



  • 2 lbs chicken thighs ( boneless + skinless)
  • 1 lb shrimp, uncooked and deveined
  • 1 lb smoked sausage, cut into rounds
  • 1 bell pepper, diced
  • 1 onion, diced
  • 3 celery stalks, sliced
  • 6 garlic cloves (or a couple spoonfuls of the already-chopped garlic in a jar)
  • 2 bay leaves
  • 1 bag frozen okra
  • 6 ounces tomato paste
  • 15 ounces diced tomatoes
  • 2 tbsp cajun seasoning (make sure the blend doesn’t have sugar!)
  • 1/2 tsp pepper
  • 1/2 tsp cayenne
  • 1/2 tsp thyme
  • 1/2 tsp oregano
  • Salt to taste


  • 3 bags of riced cauliflower


  • Add all the gumbo ingredients except the shrimp to the slow cooker. Stir to mix well.
  • Allow cook on high for 3-4 hours or low for 6–7 hours.
  • Twenty minutes before you’re ready to serve, gently add the shrimp to the slow cooker.
  • While shrimp is cooking, sauté riced cauliflower in olive or avocado oil, salt to taste. 
  • Serve generous amounts of gumbo over the cauliflower rice.

Aside from our regularly scheduled classes, we offer an array of creative and wellness centered learning opportunities as pop-ups. ​ Sign up below to get first dibsspecial offers and be the first to know about all the cool stuff going on in our classroom.

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