 FREE Lunch & Learn Series: November
Are you tired of feeling the holiday overwhelm, even before the holidays start? There's a reason and a solution for that. Stop in our "Lunch & Learn" Series this month and learn some secrets to not only surviving, but thriving, during this holiday season. We will discuss the "Top 5 Simple Holistic Health Tips" that bring you peace and joy in times of high stress...AND enjoy some healthy and warming lunch. DATE AND TIMEMon, November 19, 2018 1:00 PM – 2:00 PM EST LOCATIONCity Cafe 505 West Broadway Louisville, KY 40202 Register on Eventbrite Here Questions, feel free to email me at teresa@louisvillenutritionandhealth.com
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"Encouragement to all women is - let us try to offer help before we have to offer therapy. That is to say, let's see if we can't prevent being ill by trying to offer a love of prevention before illness." ~Maya Angelou
Because wikipedia knows everything, here is their definition: Health coaching is the use of evidence-based skillful conversation, clinical interventions and strategies to actively and safely engage client/patients in health behavior change. This is actually spot on - nice job inter-web. :) I get asked this question a lot, so I thought it would be a good topic to cover here. Let's talk statistics real quick. Did you know that my children's generation (I'm a gen-xer/xennial) is the first generation that is not predicted to outlive their parents? Did you know that 1 in 4 in the US are chronically overweight or have type 2 diabetes and another 33% are on their way? Did you know that 1 in 3 of these are children? Did you know by 2025 it's predicted that 1 in 2 will have diagnose-able autism and 1 in 2 will have cancer? (links below, thanks again inter-web) It's statistics like these, and being and living in our culture of fast paced, quick-fix, easy or read-made mind-set that has provided us right where we are. When I began this journey of health coaching in 2012, I had my own slew of questions, issues, concerns and set-backs. I was looking for answers that my doctors couldn't give me and a therapist didn't know. I did it for myself, my kids, my husband, my family. I was my first client and still am, every day. This is a way of life, not a diet, quick-fix, laundry list of ingredients to go buy and prepare in advance. Freedom is not found in a doctors office somewhere. You are not deficient in additional prescriptions or chemical concoctions. Your body is really smart because that is how you were created. When you cut your arm, what do you do, what happens? You clean it, nurture it, cover it and it heals itself. New skin appears within a day. Why, how? Because your body wants you to be healthy. Now, if you scratch it, pour acid on it, don't clean or cover it...the opposite happens. So, health coaching is like this too. Our world eats away at us, it's the nature of society. But your whole-self needs attention, mind-body-spirit are all interconnected. Your dying inside to be free, fulfilled, healthy and loved while fighting against what life throws your way every day, both inside and out. I get it, I live here too. Free takeaway for your wellness Wednesday is this: Love yourself today. Do something that makes your heart sing, laugh, and feel alive. And then, do it for someone else. After all, laughter is the best medicine! https://www.healthline.com/health/type-2-diabetes/statistics#1 https://www.youtube.com/watch?v=1a0B1e6YT7c Confession, I love podcasts, audible, online books and anything/everything I can listen to as often as I have time to fit it in my schedule. I’ve been introduced to a new spiritual writer this week, Mark Nepo, who speaks profound truths in his books and poetry. His personal fight with cancer provided him the opportunity to see and live life in a way he would’ve never done without it. Here are just a few take-aways from the podcast I was lucky enough to hear while getting ready this morning.
15 Healthy Breakfasts in 5 minutes or Less – for Kids and Adults
Because breaking your night-time fast fuels your body for the day! Breakfast is broken in three major categories. Plan to make one thing each weekend to freeze or have in fridge to throw into your weekly variety. Then grab a few key ingredients at the market and plan to give yourself 10 minutes to prep and sit to ENJOY breakfast again! Your day is worth it. Hot and fast breakfasts to cook in the am:
The war on cholesterol is extremely unfortunate because this misinformation out there is actually making people sick. Not only is cholesterol necessary for a healthy body and mind, but coconut oil nourishes the brain and supports the right kind of cholesterol your body needs. The following research has been shared from Dr. Perlmutter's website, who is a renowned neurologist whose expertise includes gluten issues, brain health & nutrition, and preventing neurodegenerative disorders. You can find the full report, with mounds of medical research to back it, here: https://www.drperlmutter.com/is-coconut-oil-still-healthy-the-truth-behind-the-recent-headlines/
The main take away: Saturated Fats Do NOT Cause Cardiovascular Disease Somehow, the fundamentally flawed hypothesis, that saturated fat causes cardiovascular disease, became the prevailing belief in the 1950s. This notion has had tremendous staying power even though there are numerous studies indicating that saturated fats do not lead to CVD. In fact, one 2014 study even urged the AHA to consider the evidence that saturated fats may be beneficial when updating their future guidelines. Seems they missed the memo. If the culprit behind CVD isn’t saturated fat, what is? Inflammation is what causes cardiovascular disease. If you want a healthy heart, you need to focus on a diet that reduces inflammation and oxidation. This means reducing processed foods, sugars, and simple carbs. Also, be sure you’re eating healthy sources of saturated fats like grass-fed butter, grass-fed beef, and, you guessed it, coconut oil. Research has proven that inflammation causes CVD. And guess what causes inflammation: vegetable oils! They are loaded with pro-inflammatory omega-6 fatty acids. Additionally, vegetable fats are high in linoleic acids. Studies have shown that replacing saturated fats with corn oil increases the risk of coronary heart disease and increases a person’s risk of death by 22 percent. Vegetable oils should be avoided at all costs. They are inflammatory, high in linoleic acids, contain pesticides and herbicides such as glyphosate, and are unstable under heat causing oxidation in the body. Oxidation happens through chemical reactions in our bodies. The process creates "free radicals," which causes damage to our cells that raises our risk for (you guessed it) heart attacks, strokes, cancer and many other problems. Bottom line, don't blindly trust research before looking into third party credible sources, pockets are being lined at the sake of our health. I think we've all learned that from the recent Monsanto verdict. As always, this is not medical advice. It is tips to empower you to care for yourself and your family. There is something to be said for routine and body rhythm. While we sometimes need a break, we also thrive and look forward to getting back into a pace. Why is that, I often ask myself this following a desperately needed vacation or kids summer break? I believe it all comes back to balance. Our bodies thrive with balance - not too much, not too little, but just enough. We can overdo it on anything, from broccoli to ice cream, too much of either means bad news for your system. Same with sun and rain, exercise and lethargy. We were created to thrive in balance. If you are feeling off, look internally instead of externally, what has you off balance? What are you missing that you used to love, how can you grow, what pushes you out of your comfort zone and what keeps you in? Be willing to ask yourself hard questions and lean on the counsel of close friends. We are designed to thrive, if we will allow ourselves to. Look, we all fall out of alignment. It doesn't have to throw you in a downward spiral, though. There are people who are placed in our lives for a reason, who are there to help lift you up, get you on track, and guide you back to your best self. That changes from day to day, momemt to moment, year to year. Lean on them when you are in need, and be willing to give your hand and heart to those you can help as well.  We all face so many trials, yet feel so isolated...like we are the only ones going through the fire. The bible says WHEN, not IF, we face trials, we are not meant to go it alone. My source of peace is always found in the Word, and the friends/fam that surrounds me. And so, I give thanks.
“Do not fear, for I have redeemed you; I have summoned you by name; you are mine. 2 When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze. 3 For I am the Lord your God, the Holy One of Israel, your Savior. ... Do not be afraid, for I am with you;" ~Isaiah 43  As we get older, we begin to question a lot of things. One thing that is a clear oxymoron to me is why we clean our homes with toxins? Not only are we bathing, sleeping and eating toxic chemicals...we are inhaling them as well. One of the easiest ways to eliminate the exposure to toxins is to swap out your cleaners to healthier options. Now, I know they are expensive at the store, but don't just roll your eyes and say you cannot afford them. They are actually less expensive, immunity boosting, and work if you make them at home. And it literally takes 2 minutes. Below is a DIY recipe or you can buy them cheap from me directly...yes I will sell you anything I preach. I use this weekly in the kitchen and bathroom. #NoExcuses
1. All Purpose Spray Cleaner Need: Vinegar, Water, Plastic Spray Bottle, Oils of Choice DIY Costs: $1.50 if you have any of the below oils on hand. Ingredients: ¼ cup white vinegar 1 ¾ cups water 30 drops doTERRA essential oils - any mix from the below combinations. All these blends are uplifting, calming and immunity boosting:
I was completely inspired by the article I read recently: In the absence of ‘the village,’ mothers struggle most; by Beth Berry.
We must do this together, we must rebuild the village our hearts so desperately need. Here are a few tangible steps you can take whenever you’re ready: 1. Get really clear on one thing. The fact that you’re struggling is not a reflection of your inadequacies, but the unnatural cultural circumstances you’re living within. 2. Own + honor your needs. Most mothers are walking around with several deeply unmet needs of their own while focusing almost exclusively on the needs of others. This is precisely the thing that keeps us from gaining traction and improving our circumstances, both individually and collectively. 3. Practice vulnerability. Rich, safe, authentic connection is essential for thriving. Cultivating this quality of connection takes courage and a willingness to step outside your comfort zone. What you want most exists on the other side of that initial awkward conversation or embarrassing introduction. 4. Own your strengths. What makes you feel strong and fully alive? What lights you up and gives you energy just thinking about it? Who would you be to your village if you had one? Tapping into your strengths and engaging them is one of the greatest ways to attract the kinds of people you want into your life, bless and inspire others, and build a sense of community in ways that fill rather than drain you. 5. Become an integral part of something. Whether it’s a knitting group, dance troupe, church, kayaking club or homeschool collective, commit to growing community around one area of your life that enlivens you or fills a need. Use the connections you cultivate within this community to practice showing up bravely and authentically and asking for what you need, whether that’s support, resources or encouragement. 6. Do your part + ONLY your part. Though it’s tempting to fill our lives to the brim with commitments that make a difference, doing so only further disempowers us. Read Essentialism by Greg McKeown if you struggle with this one. 7. Learn self-love + self-compassion. In a culture of “never enough” it is essential that we forge healthy relationships with ourselves in order to be able to fend off the many messages hitting us about who we’re meant to be and what makes us worthy of happiness and love. In fact, I see self-love in action as the greatest gift our generation of mothers could possibly give to the mothers of tomorrow. 8. Speak your truth. Even when you’re terrified. Even if it makes you the bravest one in the room. 9. Imagine a new way. Where we’re headed looks nothing like where we’ve come from. Creating the kind of future we want requires envisioning that future and believing a new way to be possible. Get specific and think big. What do you want? One of the biggest complaints I hear is that it's "too expensive to eat healthy." This is a fallacy, what I like to call fake news. If you don't change anything and buy everything organic, then yes...I would agree. But a few simple changes in your buying, usage and prepping habits reap rewards that free up money in your shopping budget to buy the free range meats and organic labels where it matters most. Changes that reap rewards in your overall health now, and most importantly later, in life.
Here are three great tips to surely pay off in your grocery budget, courtesy of Kitchen Stewardship, who always offers up great, everyday and do-able health tips. I couldn't agree more with these tips, it will easily save you over $25 a week at the market. 1. Homemade Yogurt I remain amazed at how much I save with this one little kitchen task! I’d never give it up! A quart of organic yogurt is about $4 on sale in my part of the country, and Greek yogurt is even more. I make a quart of organic yogurt for $1.75. And I make 4-5 quarts per week. Assuming I couldn’t always find yogurt on sale, let’s say $5 is a fair price. That means I save between $13-16.25 every week. Who wouldn’t want a savings of around $650-845 every year?! That’s a lot of wiggle room in the food budget – enough to buy lots of grass-fed beef and organic veggies. Here’s a homemade yogurt tutorial with lots of pictures to make it totally simple. (Did I mention I only spend about 20 minutes a week making this? That means I “earn” over $40/hour making yogurt!) 2. Homemade Chicken Stock It can’t get any cheaper than free, folks. Now that I’m actually saving ends of carrots, onions, and celery in the freezer and growing my own parsley in the summer, then freezing it too…AND reusing the bones a second and even third time…I am truly getting gallons of organic bone broth for the cost of my gas range and my time. I haven’t priced organic broth in a long time, but I’m willing to bet that I’m saving $20-50 each time I make stock, PLUS having plentiful broth on hand encourages me to make and consume more soup, which is definitely healthier for my family (and usually less expensive than other types of recipes!). Many of my recipes include at least some broth, so I always keep some on hand in the fridge - here's real food recipes via pinterest. Y’all. If you’re not making stock yet, resolve to start NOW. Here’s how. 3. Cooking with Dry Beans This is sort of a cheater, really, because I’m hitting two birds with one stone. Particularly in the real food, traditional foods, well-sourced world that I live in, meat is the most expensive thing we eat (and maybe cheese). That means that cutting down on meat here and there really helps the budget. I use less meat when beans are either part of the meal (like making a double batch of chili but not doubling the meat) or the main attraction, like chickpea wraps, black bean soup, or veggie bean burritos. And if I’m cooking my own beans from the 25-pound bags of dry beans that I have in the basement, the savings is pretty huge. (You caught me – drat – that’s actually 3-in-1 here isn’t it? Cutting meat, using dry beans, AND buying in bulk. Sorry about that – I always ask if ice cream places can put two flavors in one dish, too.) Here’s how I cook dry beans in bulk and freeze in can-sized containers to make any recipe a cinch, and here's a video on youtube about how cooking beans in the Instant Pot actually makes them healthier! Bone broth could be called “nature’s multivitamin.” How so exactly? It’s packed with:
It’s also relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking. There’s no doubt that bone broth makes a great everyday addition to your diet. Find out more about the benefits of Bone Broth directly from Dr. Axe's website. My partner in crime husband, over at City Cafe is now making bone broth in house from a locally sourced butcher. The benefits of FRESH (not canned from Kroger) BONE BROTH are huge for your health! Day 15 – Eating Clean
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. it’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Wiliamson ME time – Meditation and Exercise. Spend a few minutes and make it consistent. Think about your day, ask for help where you need it. Envision you completing your tasks successfully. Be thankful and reflect. Just be still and listen to your breathing. Once you are finished, do your stretching exercises. Plan for your exercise: It’s a snow day AGAIN around here so exercise is a natural on these days. Play outside, bundle up, shovel the neighbor’s driveway again, go sledding. Just have fun and let nature be your movement. Being outside in cold weather is very good for your breathing, don’t let the cold weather keep you cooped up indoors. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water –Nice job keeping up on the water. Remember, half your body weight in ounces is the goal. Sweetened drinks do not count as pure water. Drink water, your body literally cannot live an thrive without it. Drink two cups each morning before you have anything else, this kick starts your body to crave more water. Coffee and Tea – I enjoy a cup of coffee in the morning, a cup of tea at night, an occasional sparkling water (Le Croix has become our go to around here) and water. Decide and think about what you enjoy and your routine. Set it in place to ensure your success. Side note, I also love a good glass or red wine or a Stella. Drinking higher quality alcohol in moderation (1.4 glasses per day) actually shows more benefits than harm. Breakfast Homemade omelets with turkey sausage, onion, peppers, tomatoes and avocado. Lunch Again, snow day around here so we will be having leftover chili from the weekend. Throw together a salad as a side. Chop up two leaves of kale, massage some pink salt into it for a few minutes and let sit. This softens the texture and pulls out the bitterness. Throw sesame seeds, goji berries, parmesan, lemon juice and olive oil on top and toss. Dinner: Baked Lemon Basil Chicken Ingredients
Preheat oven to 400°F. Place chicken in a lightly greased baking dish. Whisk together garlic, wine, lemon zest, and basil; pour over chicken. Sprinkle with salt and pepper. Bake 25 minutes or until chicken is done. Sprinkle with lemon juice. Side - Baby Greens Salad with Apples and Blue Cheese Ingredients
Combine kale and apples in a bowl. Whisk together vinegar, mustard, honey, oil, salt, and pepper; drizzle over salad, and toss. Sprinkle with cheese. Snacks (ideas)
“Be brave. Take risks. Nothing can substitute experience.” – Paulo Coehlo
ME time – Yoga morning. Google sun salutations to give you a quick 5-minute stretch this morning. Did you know stretching has an impact both physically and mentally on your body. Slow down, breathe deep and in rhythm with the moves. Plan for your exercise: It’s a snow day around here so exercise is a natural on these days. Play outside, bundle up, shovel the neighbors driveway, go sledding. Just have fun and let nature be your movement. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water –Whenever I question my water intake, I decide to use a to-go cup. You know, the big 32 oz one! I fill it up and add some lemon slices. Then sip on it and refill it as necessary. This is a good trick to ensure you are getting adequate amounts. Coffee and Tea – We’ve talked about the quality of your coffee bean, now let’s talk about what you put in it. Again, if you are using a flavored creamer, read the ingredients. If you don’t know what two or more are, stop using it. I’ve been using coconut cream and cinnamon in my coffee for years. Coconut oil will also make it a little frothy if you mix it. Occasionally, I will swap out some peppermint oil too (the tiniest portion of one drop – it’s strong). Use natural additives, play around with things you like. Don’t drink chemicals for breakfast. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast GF homemade pancakes and sausage. My kids love Applegate, but we also do turkey sausage a lot. Follow package directions on the pancakes, but always throw in some additional nutrition. Today, add some plain oats and chia seeds to the mix, a little extra water will help with consistency. Deelish! Lunch Again, snow day around here so we will be having leftover soup (you know, the Mulligatawny we made last night). I also like to keep Ian’s nuggets around on days like these so the kids can have something warm and different than the norm. I will grab a few of them and throw them in with some spinach and kale, beets and carrots, and make a nice chopped salad to enjoy with them. Side note on dressings: read the label. Always shoot for non-soy varieties if available and know the ingredients. I am frugal, so I always throw my own dressing on a salad using olive oil, balsamic/apple cider vinegar, lemon wedge, garlic, basil, rosemary…whatever spices suit me for the day. You really cannot go wrong. Dinner: Chili Rellenos (courtesy of emeals, great snow day warming meal) Ingredients
Cook onion in hot oil in a large skillet over medium-high heat 5 minutes or until tender. Add beef, and cook 5 minutes or until browned and crumbly; stir in garlic, salt, pepper, and cumin. Cut a slit lengthwise in each poblano pepper, and carefully scoop out seeds and membranes. Fill peppers with beef mixture. Arrange peppers, cut side up, in a 5- or 6-quart slow cooker; top with broth, tomatoes, chili powder, and cheese. Cover and cook on LOW 6 hours or until peppers are tender; sprinkle with cilantro before serving. Snacks (ideas)
“All the days of the oppressed are wretched, but the cheerful heart has a continual feast.” -Proverbs 15:15
ME time – Read your bible for a few minutes, wherever you’ve left off or have a note. Just flip it open. Sometimes all you need a few versus to read right into your day. Choose one verse and use that as your quiet time thought. Plan for your exercise: Rain always tries to ruin our parade. But it can’t stop you from some good yoga strength training. There are countless online videos to push your strength to its max ability and give you a good sweat. Choose one today and save it to your desktop, that way its handy anytime you have 5 minutes to burn. I paid for one called Daily Om, and love it. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – How are you making your water more fun? I like to add a slice of lemon or orange, melon, cucumber and lime. You can also use a drop of a similar essential oil (as long as it’s ok to ingest the type you choose). Don’t let the mundane repetitiveness of plain ice water keep you from being adequately hydrated. Coffee and Tea – Rain also makes me want to sip on hot liquids. If you’ve never taken the path of herbal teas, I highly recommend you immediately go and buy some. My faves are green tea w peppermint, ginger and turmeric, hibiscus, lemon verbena, and dandelion nettle. You can’t go wrong if you choose flavors you love. With the enormous amount of options, you are bound to find one to enjoy. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Breakfast burrito – for when you wake up famished (this was me today). 1 piece of chicken sausage, 1 egg, diced red potato, spoon of salsa and sprinkle of goat cheese. Wrap and enjoy. Lunch The rare lunch date has me eating out today. I love to eat out and enjoy good conversation, but I hate not knowing the cheap ingredients being put into my food. (Side note: I buy almost 100% organic or natural when it’s only available. I don’t spend any more now than years ago when I was buying the opposite…saving money at the grocery is all about planning and discipline). Choosing clean foods is very important when out. The less processed your meal is, the higher likeliness it’s healthful. For example, choose the chopped salad at chic fil a instead of the chicken sandwich, choose vegetarian kabobs at the Mediterranean place instead of steak or pork. Dinner: Chicken Mulligatawny Ingredients
Directions Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour. Add apple, rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes, or until rice is done. When serving, add hot cream/yogurt. Snacks (ideas)
“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” -Philip Yancey
ME time – Devotional’s are a wonderful tool to fill you cup each day. When you envision your day, think of a cup of water (or coffee, lol)…slowly evaporating by the day’s challenges. If you don’t set aside time to refill your cup each day, you won’t have anything left to give. Focus and give yourself the time you need each day to refill your cup. Plan for your exercise: The rain can’t keep you away from a brisk walk. Power walking is a wonderful activity if you are not a runner, it uses muscles and brings up your heart rate similar to running. But the pace must be kept strong and set a goal of at least a mile. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – How are you making your water more fun? I like to add a slice of lemon or orange, melon, cucumber and lime. You can also use a drop of a similar essential oil (as long as it’s ok to ingest the type you choose). Don’t let the mundane repetitiveness of plain ice water keep you from being adequately hydrated. Coffee and Tea – I have a cup of coffee every morning, it’s almost the habit and taste that I am most addicted to. If you are like me and wonder about the benefits verse arguments against your cup of joe, look up the research for yourself. Plain, organic coffee, in moderation, has many proven benefits. Cream and sugar filled and in excess, has many downfalls. It’s all about choices. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Green smoothie. Easy smoothie recipe: ½ banana (tip – peel and freeze your overly ripe bananas instead of tossing them, then use them as your smoothie base), handful of berries, almond or coconut milk, chia seeds, organic greens and a dash of cinnamon (this helps slow down the blood sugar absorption). Add cacao or maca for an extra nutrition boost and energy. Lunch Spinach salad, apples, goat cheese and leftover chicken. Top with a handful of pumpkin or sunflower seeds. So nutritious and filling! Dinner: Oven Roasted Chicken or Turkey Meatball Dinner
“Nothing is impossible, the word itself says 'I'm possible'!” -Audrey Hepburn
ME time - challenge today is to pick up a devotional, bible or your phone and use an app (there are tons of free ones for this. As quickly as you can flip it open and read for 2-3 minutes. Find what is meant for you in the passage, what jumps out? Use this as your base thought/mantra during your me time today. Plan for your exercise: I have a confession. I travel for work, and some for pleasure too. When you travel, this is your exercise. I never get somewhere and hit the stinky hotel gym - because I’ve already been moving ALL day to get there. Movement doesn’t have to occur in a gym or on some exercise deemed equipment…I don’t think Adam and Eve were doing sprints and pushups to be healthy. Just move, stand up, walk, see things, talk to people, put away your phone and be present! The world needs more of you. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – challenge, try some warm lemon water today. Not too hot, just warm. People find it surprising that drinking warm water can be so refreshing in the icy temps. Therefore we crave coffee and tea, it’s not always for the caffeine, it’s your body asking for warmth. Coffee and Tea – Tip, pick out a few tea bags and throw them in your purse or car console. You will be surprised how cheap, and sometimes FREE, a glass of warm water is while you are out and about. Don’t spend five bucks every time you need some warmth. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Granola Bar and a smoothie. Easy smoothie recipe: ½ banana (tip – peel and freeze your overly ripe bananas instead of tossing them, then use them as your smoothie base), handful of berries, almond or coconut milk, chia seeds, organic greens and a dash of cinnamon (this helps slow down the blood sugar absorbtion). Blend and enjoy. Lunch Soup day! I love soups and could eat them everyday in the winter if my husband didn’t force me to make big meals. 😊 I always use leftovers to make a quick and delicious soup. If you are on the run make it ahead of time or the night before and throw it in a hot mug. Easy Veg Soup: In a pot, grill onions, garlic and ginger until translucent. Add in veggies (broccoli, cauliflower, celery, green beans, carrots), as much or little as your taste desires. Add enough water to top it by about and inch. Bring to boil then turn down to simmer about 30 minutes. Add salt, pepper, spices, 1 tsp cider vinegar and a dash of coconut oil. If you want it creamy, run it through a food processor then put back in the pot to warm back up. Top with sunflower and pumpkin seeds. Dinner: Sausage and Peppers
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” -Proverbs 3:5-6
During your ME time today, think about the fact that all our steps are orchestrated. The challenges, the joys, the falls, the rises. This is not for only your benefit, but for the glory of God. Changing habits are never easy, if it were, everyone would be doing it. Ask for help and receive guidance when you feel stuck, this will be your ultimate strength. Plan for your exercise: Have an errand to run today, need to pick up something at the store, need to do more laundry? Park in the last spot, walk around the store an extra lap, run up and down those steps to the washer and dryer, extra fast. There are so many ways to squeeze in movement, when it becomes part of your routine and you look for ways it will become natural. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – are you hitting your water goal? Half your body weight in ounces! Fill up and take a to-go cup of water with you everywhere. Even having it in your car is an easy way to get in more. The more the merrier, right now. Coffee and Tea – One of my favorite teas to make for anyone around our home is honey-lemon-ginger. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Two eggs, half slice of pepper jack cheese, spinach. Lunch Tuna wrap: Mix tuna with celery, onion, pickles and red pepper. Add into two romaine lettuce leaves, or in a whole wheat (of GF) wrap. Dinner: Sweet Potato Boats Cook sweet potatoes in oven. While those are baking, use skillet to grill up the toppings. I like to add turkey sausage, bacon, onions, red and green peppers, garlic, greens (kale or spinach work great), chives and any other veggies that sounds good to you. Once potatoes are finished, slice open and add a little butter or coconut oil then top with the skillet mix. A great side dish for this is fresh fruit mix salad with granola and nuts. Snacks (ideas)
“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt
Did you give yourself 10 minutes of ME time today? Set up a challenge for yourself to get up 10 minutes earlier or squeeze in 10 minutes before you head out the door to do this, just for a week. I promise, you will NOT regret it! Plan for some exercise: Still our single digit temps keep us indoor, so be sure to get in some movement inside. If you are heading back to work, take the stairs a few times today. Take a brisk walk around the building, use chair exercises at your desk, do some simple back and neck stretches. We can all squeeze in 5 minutes here and there, we just have to prioritize it over the thousand other distractions we have at hand. Shoot for a minimum of 30 minutes of physical activity every day. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – stay focused on water right now, with the cold temps, our body needs extra and dries out much faster. Hot or room temperature water is great too, it uses less energy to become useful to our body, because it does not have to warm it up. Added bonus, hot lemon water is very soothing in these cold temps, it warms the soul. Coffee and Tea – I find it comical that Dave Ramsey calls Starbucks “Fivebucks” and ever since that (and the unicorn fraps that were clearly marketed to kids last year and contained astronomical amounts of sugar), I try to avoid stopping in one and spending too much on a cup of coffee. Starbucks is, in fact, more of a milk company than a dairy company. They are one of the largest purchasers of conventional dairy in the US since a latte contains so much steamed milk. If you do stop in, opt for the black coffee and add your own options. Added tip, they will provide you with coconut milk for creamer if you request it. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Oatmeal with raisins, blackberries, goji berries, pecans and cacao nibs. Lunch Kale salad with pumpkin seeds, onion, broccoli and goat cheese with GF crackers. I like to top it with Italian or balsamic dressing. Tip, when preparing kale to eat raw, wash and cut it in a bowl, then massage in some pink or sea salt with your hands for about 3-5 minutes. Let sit for about 5 minutes, then enjoy. This takes the bitter bite out and softens it up. You will see kale in a brand new light. Dinner: Veggie Sandwiches with Pesto and Goat Cheese, side of Carrot/Raisin Salad 3 Portobello mushrooms, sliced 3 organic bell peppers, sliced (any colors) 1 onion, sliced ½ tsp salt, ½ tsp pepper 3 Tbsp olive oil, 3 Tbsp balsamic vinegar 1 (16-oz) whole wheat French bread baguette goat cheese, softened 3 Tbsp pesto For Side: ¼ cup olive oil mayonnaise 2 Tbsp fresh lemon juice 2 Tbsp honey ½ tsp salt, ½ tsp pepper 1 lb carrots, shredded 1 cup organic raisins Cook mushrooms, bell peppers, onion, salt, and pepper in hot oil in a deep skillet over medium heat, covered, 10 minutes or until vegetables begin to soften; uncover and add vinegar. Cook 5 minutes or until tender. Split each baguette in half lengthwise. Combine cheese and pesto; spread on cut sides of bread. Top with vegetables. Whisk together mayonnaise, lemon juice, honey, salt, and pepper in a large bowl. Add carrots and raisins; toss. Snacks (ideas)
Day 2 – Eating Clean
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – BKS Iyengar I call my morning time ME time, I take 10 minutes for some meditation and exercise. Time to sit in silence and time to do some stretching. This simple priority usually sets the tone for my day, rather than jumping in the shower in a hurry to get to the mornings next objective calling on me. Plan for some exercise: Since it’s insanely cold right now, I would opt for some good indoor movement. Google 15 minute chair exercise and you will be surprised how using a chair can give you a good workout right in your kitchen. Shoot for a minimum of 30 minutes of physical activity. Increased heart rate and a good sweat is your goal. Meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Drinks Water – the goal on water is half your body weight in ounces, this will keep you adequately hydrated. If you drink caffeine, replace it with twice as much water to replenish yourself. Coffee and Tea – Did you know coffee beans are one of the most heavily sprayed produce? I opted for organic years ago and will never go back. You can buy inexpensive organic coffee at almost any local grocery store. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Breakfast Avocado Toast: Slices or smash avocado on a piece of toast, sprinkle with pink salt and red pepper flakes. Lunch Veggies, GF crackers and hummus with a side of apples and melons. Dinner: Lettuce Wraps
1. Using a food processor, combine all sauce ingredients. Process, leaving a little bit of texture from the nuts, if desired. Refrigerate until ready to use. 2. Prepare wraps: In a heavy-bottom pot on medium-low, heat 1 tbsp olive oil. Stir in onions, and cook for 15 minutes, stirring occasionally, until deeply caramelized and browned. Stir in vinegar to partially deglaze pan, then add remaining 1 tbsp olive oil and mushrooms. Add salt and black pepper and mix well. Sauté for 5 minutes longer, stirring often. Remove from heat. 3. Spread a generous 1 tbsp sauce on the bottom of each lettuce leaf. Top with ¼ cup quinoa along with 2 slices portobello and some caramelized onions. Drizzle with another generous 1 tbsp sauce and sprinkle with parsley. Repeat with remaining wraps. Can be served warm or cold. (Make Ahead: sauce can be made up to 3 days ahead of time.) Snacks (ideas)
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” – 1 Cor 6:19
Spend some time on you this morning. Planning out your week, month, and/or year. Set three goals for yourself that are achievable and trackable. Resolve to treat your body with the respect it was designed through what you put in in, how to talk to it and what you use it for every day. Plan for some exercise: go for a brisk walk with your dog or neighbor, youtube yoga exercises, run up and down your steps for sets of 4. Shoot for a minimum of 30 minutes of physical activity. Increased heart rate and a good sweat is your goal. Drinks Water, water and water. I know this may get boring to you, but it doesn’t have to and eventually your body will only ask for it once you get rid of sugary drinks. Don’t let the tea label fool you, most store-bought teas contain as much sugar as a soda. Add lemon/lime/orange slice to your water. Berries and watermelon are also great. It’s VERY important you drink two glasses of water in the morning before you have anything else. The first one goes down easy. The second one you will likely need to sip on. This is a quick morning detox that cleans out your system before anything gets in for the day. For added boost, add a slice of lemon! I also think the occasional sparkling water is a nice addition. Coffee and Tea – Yes to both, but of course have coffee in moderation and don’t add chemicals to it. A little honey and plain cream, a dash of cinnamon, and you will be set. HOT TEA is my preference when I speak of tea, there are SO MANY wonderful options available at any store. Choose one or two that fit your taste and have them when you are craving something else. Minimize alcohol during these two weeks, added sugars, preservatives and such in there is what we are trying to avoid. Again, hot tea is a great choice when you are craving a glass of wine in the evening. Side note on meals: these are clean eating ideas, I do not like to give specific meals or meal plans, so vary from these as you see fit. Just be sure you stick to the fundamentals of clean eating, read labels to ensure you are avoiding added sugars, chemical sweeteners, dyes and preservatives. You can find plenty of options in almost any store these days. Breakfast Yogurt parfait: Coconut yogurt topped with fresh or frozen organic berries and granola. Lunch Chicken Avocado Wrap/Salad: Fresh sliced chicken and avocado with lettuce, tomato, onion in a whole wheat wrap (or over salad greens). Dash with pink salt, cilantro and a drizzle of olive oil. Dinner Black Eyed Peas and Rice: (this is a new year’s day good luck tradition)
1. Heat butter in a large pot over medium-high heat. Add onion, garlic, green pepper, and celery and stir. Cook for 3 to 4 minutes. Stir in soaked beans, then add chicken broth, ham hock, salt & pepper, and cayenne to taste. Bring to a boil, then reduce heat and cover the pot for 30 minutes. 2. After 30 minutes, check the liquid level; if it's too soupy, cook with the lid off for another 15 minutes or so. If it's too thick, splash in a little more broth. Stir in vinegar, then taste for seasonings. Add more spice if needed. 3. Serve over white or brown rice, making sure to get plenty of the cooking liquid spooned over the top. Or, you may mix the bean mixture with the rice before serving. Variations: add red bell pepper, canned diced tomatoes, diced jalapenos, diced ham (instead of ham hocks), or sliced bacon (instead of ham hocks). Stir in torn-up kale when 5 minutes of cooking time remain. Snacks (ideas)
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AuthorHi, I'm Teresa. I am a Holistic Health Coach who focuses on autoimmunity and building your best self. Archives
October 2018
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