Description:
​4-Week Series begins on Thursday, Feb 7 at 5:30 pm - 6:30 pm and continues four weeks; Thursday's in Feb (7th, 14th, 21st, and 28th). Only one ticket is required for entire series. Located at InWave Restaurant & Juice Bar - 10310 Shelbyville Rd.

Info:
Teens are faced with new cultural challenges like:

• Depression and teen suicides
• Social media and bullying
• Vaping and the drug epidemic

The staggering health statistics among teens are proof that we have to give them alternatives for this chapter of their lives. They often have:

• Too little sleep yet not enough movement
• Too much fear, stress and anxiety
• Not enough nutrients to keep them functioning

It’s up to us to show them there is a better way! Join us in this hands-on and how-to series to learn:

• Easy and tasty snacks that fuel the brain and body
• The issue with fad diets and weight gain
• Chemicals in our food and how they affect you
• Everyday healthy hacks that give them confidence and stability

REGISTER HERE
Sibling tickets can be purchased at a reduced cost of $40; Scholarships considered. Please email me with your request at teresa@louisvillenutritionandhealth.com. Class max of 15, please reserve your spot asap.

Ditch the coffee for your mid-morning or afternoon pick-me-up. These are easy to keep around the office (or in the car) and provide sustainable energy...that won't send you crashing in an hour. I am not affiliated with either brand, just love how they make me feel. #energy #lifestylemedicine #organicfood #sharethelove

We all have to eat and drink every day, might as well make them work for you!

What is your favorite go-to food or drink addiction?  No wrong answers here, if it's coffee or Snickers, your body is asking for something there.  Let's talk about it!  

1. Gut health.  Probiotic pills won’t get the limelight, fresh foods that can balance the microbiome will. More individuals will seek their probiotics from fermented food and drink such as yogurt, sauerkraut, and kombucha tea.  And since high-fiber foods act as prebiotics fueling probiotic growth, there are now more reasons to consume fruits, vegetables, whole grains, and legumes.
2. Plant proteins.  Environmental and ethical concerns will cause more people to eat less animal proteins or switch to plant-centered diets.  We will see more plant-based options such as bean pastas and soy, tofu, or quinoa burgers falling into the market.  Recent food trends have increased the consumption of avocado, kale, and quinoa… all wonderful nutrient-dense foods that should not be given up. This year, dandelion greens, rainbow carrots, beets, and amaranth are the new popular kids on the block.
3. Intermittent fasting.  The hot diet trend for 2019 may not have to do with adding or restricting a certain food, it may be not eating altogether — well at least temporarily.  It doesn’t require restriction of any specific foods, so it will not hinder your ability to eat away from home.  It is simply eating while the sun is out and not when it is not.  Sounds easy enough, right?
4. Keto diet.  This eating plan was in the spotlight in 2018 and that will continue in 2019.  Studies continue to go back and forth about the benefits and disadvantages of trying the keto diet.  I, personally don’t like any ONE diet, period.  But if I were to label myself, I’d say I am a keto-paleo-vegetarian.  Bottom line, eat less fluff and more nutrient dense brain-foods like colorful veggies, healthy fats and grass fed meats (if that’s your thing).
5. Hemp has arrived. Cannabis and cannabidiol are expected to be a growing trend, in particular when it comes to hemp.  Hemp can be used to make several food products, such as hemp seeds and hemp seed oil.  Users say they like the substance’s anti-inflammatory effects. Hemp and CBD will continue to infiltrate products as its researched benefits continue to release.
6. Bring in the bitters!  Bitter foods such as asparagus, cucumbers, grapefruit, and cacao will be more popular in diets in the coming year. Bitters help detox your GI tract and love your liver. Bitter foods clean toxic, sluggish bile, which aids digestion and gets your thyroid back on track to jump start your slimming and overall health.
7. Un-dieting.  Intuitive eating replaces diets all together!  Hallelujah and thank you, it’s about time.  Dieting is futile, 80-95 percent of diets fail in the long-term.  Diets can also be harmful to our bodies, causing increased body dissatisfaction, weight cycling, and disordered eating.  Intuitive eating isn’t a trend, it’s an anecdote to all the other fads and trends.  I hope that more people will begin ditching the diet mentality and focusing on what helps them to feel good — not because they want to lose weight.

Here's the article, which is paraphrased above, for your full reading pleasure:  https://www.healthline.com/health-news/diet-trends-to-know-for-2019

What are you most looking forward to adding into your life?  

Simplicity is so easily forgotten this time of year! The simplicity of just talking, eating, laughing, playing, and enjoying time together. It's made in the connection to those you love. It's loving where you are, no matter where that is.

It also requires being present and disconnecting...which means putting away your phones that suck you out of the present.  This year, I plan to take around this box to all my family parties and set it in the middle of the table with a sign that says:  "Choose to be present, please leave your phone in the box."

Isn’t that what Christmas is all about though – simplicity?  We are the ones who have turned it into over-spending, obligations, fancy clothes and five course meals with an expectation of perfection.  But that’s not where the memories are made, guys.  In my house, memories are made in the gag gifts, mealtime mishaps, laughter that turns into a snort and gingerbread house messes.  It's when we realize how much we truly are one big, happy, messy, mixed, crazy family.

The holiday is, after all, about the simplicity of a baby boy who was born in a simple stable, sent from a God who came to connect with the lost, broken, messy people of the world.  It was the simple act of unconditional love that changed us and the world forever. A simplicity that is so easily forgotten this time of year.

What do you do or will you do to keep your Christmas simple this year?

​Merry Christmas to you all, from my family to yours!

Ditch the chemical loaded carmex this winter and make this 3 ingredient and 3 step lip balm. It’s easy and cheap REAL soothing lip balm.

• ​2 Tbsp Shea butter
• 2 Tbsp coconut oil
• 1 Tbsp beeswax pellets

Melt all on stove over very low heat, add 5 drops of your favorite oils. Some of my faves are orange + peppermint and lavender + clary sage.

1. Remember to Eat Real Food:  5 colors a day does not include M&Ms or cocktails.  Once the holiday season hits, so do the sweets. Cookies, pies and cakes seem to be everywhere this time of year. As much as my sweet tooth loves it, I also feel much better when I don't let the snacks, party food and deserts take over completely. With holiday parties in abundance, I am always sure to take a healthy side dish that I know myself and my kids love everywhere we go, then I know we will have something to mix in with other non-healthy options.

2. Schedule Some Solo Down Time:  Whether it's for a 10-minutes, a few hours or an entire day, put it on your calendar and let others know you're busy. Then, relax any way you want. Watch your favorite movie, soak in the tub, read a book, sleep - it's your personal quiet, alone, decompress time to help keep you feeling balanced among all the business of the season.  Even if it’s just in the car from one stop to the next, turn off the radio, listen to your breathing, use a little uplifting aromatherapy, be intentional and pour into yourself.  After all, you cannot love other the way you were intended if you don’t love yourself first.

3. Keep Exercise on Your Schedule:  It can be harder to fit in time to exercise with everything going on but this is also when it can help us the most. Exercise can help manage stress, it releases stronger endorphins than any pill and it will help keep those extra holiday pounds at bay as well! Exercise can also be like meditation in the way that it gives you a time and space to relax and clear your mind. This rush of endorphins is the “runners high” we hear about.  I know that making my morning yoga even more of a priority when I feel life getting busier and more stressful is going to keep me calm, grounded and feeling good. 

4. Prioritize Kindness:  The holidays are a good time to practice patience, compassion and kindness. Not only are more people feeling stressed, the holidays can be an emotionally difficult time for many. From random acts of kindness, compassion for another you see struggling or donating time or money to help others in need, now is the time. It's also going to leave you feeling light, happy and all around good!  It can be as simple as buying someone’s coffee behind you in line at Starbucks, dropping by a nursing home to hand out cookies and cards, or offering to buy gifts for a single mom you know.  I like to pre-make 5-10 small gift bags of essential oil sprays, candy or mints, and a $5 gift card for coffee or ice-cream.  Then, when I feel led, I grab one out and give it away to someone unexpectedly.  Don’t allow gift giving to be a burden, it is not how it is intended.  The gift of giving is truly the best gift the holidays offer.

5. Practice Gratitude:  Speaking of gifts, this is also the season of skyrocketing comparisons.  With every gift you give or receive, it’s so easy fall into the trap of comparing it with others.  With the advent of social media, comparing your life has become so easy and can happen right in your own living room.  Unfortunately, comparing yourself to others is a recipe for destruction, it’s like a thief that sneaks in and steals your happiness without you even knowing.  By practicing gratitude, you eliminate this.  Every evening spend 5 minutes writing in a notebook everything that happened on that day that you are thankful for.  It can be things that were awesome about your day or struggles that brought you growth in your life.  It can be the beauty of the season with the falling leaves, crisp grass and first snow, or the furnace going out that forces all your family into one bed snuggling together to stay warm until the next day.  Beauty is always in the eye of the beholder, we all have beautifully messy lives…let’s embrace them like the wonder of a child on Christmas morning!

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

​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.

1. We are ALL in an argument with life, no matter if it’s sickness, financial, relationships, stress or trauma.  It is our initiation into the practice of acceptance.  Life throws us all curve balls, it’s the suffering that returns us to the truth.  Who we are in the bad moments of life is who we really are.  Where we are right now IS life.  Embrace it, both its beauty and its beasts.  We are all on the verge of life and death and must embrace it all.
2. We are constantly moving towards what we want and then we slip up.  So much is in the commitment to the practice of return.  Return to the commitment to move towards your best self.  Be still and hold nothing back.  Lean into whatever is before me…not what I am looking for but what is there.  There is always a teacher next to us in every moment, so watch for those and let them help you grow.
3. Who we are is more than enough! Isn't that amazing? We weren’t designed to be like someone else, love all of you right now…wrinkles, gray hair, pimples, sickness, extra weight.  It’s all part of you and to not love part of you is not loving all of you.  
4. Every morning we are here for the first time.  We wake up to the sunrise and see and feel its beauty each day like it’s our first.  Make your to-do list, then pretend like it’s your last day on earth, how would that affect the priorities on your list?  Call that friend or family member, buy that drink for someone, hold that door, go to that event you’ve been wanting to go to, sit down at the fire instead of gathering more sticks and enjoy your time with those you love.

Action: Start journaling!  It’s a practice we all have done at one point in our lives.  Return to it.  Every morning spend 2 minutes in conversation with yourself with a pen and paper.  Ask yourself about your fears, talk about your day, your priorities and your relationships.  Answers are inside of you, if you sit down long enough to listen.

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.

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:

• 15 drops each of Lavender and Lemon
• 10 drops each of Eucalyptus, Peppermint, and Wild Orange
• 30 drops doTERRA On Guard®
• 15 drops each of Grapefruit and doTERRA On Guard

If you are completely overwhelmed at the thought of mixing and making these for yourself, email me and I will be happy to make and sell you these direct, local only.

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:

• over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins)
• collagen/gelatin, which help form connective tissue
• nutrients that support digestive functions, immunity and brain health​

Did you get that? Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.
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

• 3-6 boneless, skinless chicken breasts
• 2 cloves garlic, minced
• ¼ cup dry white wine (or chicken broth)
• 1 tsp lemon zest
• 1 Tbsp dried basil
• 1 tsp salt, ½ tsp pepper
• 3 Tbsp fresh lemon juice

Instructions
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

• 1 (8-oz) pkg baby kale-spinach mix
• 3 Gala apples, chopped
• 1 Tbsp apple cider vinegar
• 1 Tbsp Dijon mustard
• 1 Tbsp honey
• 3 Tbsp olive oil
• ½ tsp salt, ½ tsp pepper
• 3 oz crumbled blue cheese or use ¾ cup shredded Cheddar cheese

Instructions
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)

• Chips, Carrots and Salsa
  
• Pita, Broccoli and Hummus
  
• Roasted sweet potato chips – thin slices, toss with olive oil, salt, garlic or cinnamon and cook at a high temp.Be sure to monitor and flip them as needed.