I truly believe I am one of the most frugal healthy eaters out there. I don’t spend my whole paycheck at Whole Foods, I don’t buy cheap products that are chemical concoctions of their former selves, and I do buy about 80% organic. We eat much less meat that we used to around here (you’re welcome planet) and we don’t waste. If you are still riding the struggle bus with this, I am happy to help you! Just shoot me an email on the contact page or reply here.
Here is one of my go-to’s when veggies are about to spoil...pickling. Pickled beets are not only amazing for you, but they so versatile in use. Oh, and they’re a probiotic! With 5 minutes, some salt and a jar - you’re set. Here’s simple instructions I used from heartbeetkitchen.com this morning to throw mine together while we were getting ready for school/work around here.
Woke up for the second time this week with no voice, sore throat and generally feeling puny. Reasons behind it are endless: nonstop life telling me to slow down, ragweed in the air, change of weather, viral...who knows. What I do know is, I don’t like feeling this way. So, when you’re in the same boat, this is how you help your body to fix it!
1. Actually slow down. I don’t like to watch TV, but I’ve watched two movies in the evenings this week and have gone to bed early a few nights. Getting extra rest will help you to heal faster.
2. Immune support. Your body is being attacked and is likely using up reserves to fight off the funk. Invest in a good immune support supplement like On Guard from Doterra. Extra vitamins and supplements that directly support your healing and fighting functions will pay off!
3. Vitamin C. I love fresh OJ, I do not love your everyday overly sugared conventional store OJ. Get some of the good stuff from a health food store near you. You’ll feel the difference almost immediately.
4. Homemade soup and bone broth. Use organic chicken or beef bones with meat (whatever you want). Boil them for 10 min then put on low and add some immune supporting veggies like ginger and onion. Let it sit on low for an hour or so until the meat is done. Pull the meat off the bones and put it all (yes bones too) back in the pot. Keep it on low on your stove for 24 hours, eating from it as much as you like. The broth provides so much for you immune system and gut health, it truly is a miracle treatment. Side note, the canned and ascetic variety does not count. Don’t skip steps here...it cooks itself, just get it on the stove.
5. Kombucha and/or probiotics. I tell my kids it’s like a boxing match in your gut, if you have more bad bacteria sickness wins and if you have more good bacteria health wins. Maybe it’s a little far fetched but gives you a good visual. Get extra good bacteria anytime you’re fighting something off.
Remember, being sick is a blessing...this will ultimately boost your immunities if you allow it to do so. Support your body and it will heal itself, just as it was designed to do. Now, I’m off to nap while this soups simmers.
As I arrive in NYC for work this morning, waiting patiently on the jetway since we arrived ahead of schedule, I think about food. So much good food in this town, I'm even attending a show on the future of food; but I sit here in awe of the lack of real food the every day consumer has access to...especially when traveling!
Based in my experiences, here is a short list of must haves when on the go or traveling:
1. Water bottle - take your own empty one, you never know when you will be able to get one or how much it may cost (literally $5+ in many airport kiosks).
2. Fruit - apples are my fave travel fruit, but bananas, grapes, berries are also easy on the go.
3. Granola bars or nuts - whatever your preference, throw some packs of prepacked, solid protein sources in your bag. You won't regret it!
4. Chocolate - my fave travel snack. One good 70%+ bar of chocolate will last a week when you have those sugar cravings or need a pick me up.
5. Tea - this is one I seem to forget, and miss, the most when traveling. Any restaurant will gladly give you or cup of hot water for minimal cost, easy to get on the plane or in the hotel...it's a great way to unwind and feel at home with a cup of your favorite hot tea.
Summertime trips are memories in the making, enjoy every moment! But don't forget your self care should still come first. Happy travels!!
The best $10 I spend each week at the grocery is for a loaf of gluten free bread/raisin bread and a bag of avocados. Use half an avocado on a piece of toast and top with a little pink salt and red pepper flakes, if desired. This yields at least 8 meals or snacks - that's $1.25 each! It's the fastest, cheapest and healthiest breakfast out there.
Why avocado for breakfast? According to Dr. Axe, avocados make a filling addition to any meal or snack, while providing nutritious heart-healthy fats, about half your day’s fiber, folate, vitamin A, potassium and more. It's packed full of essential nutrients, avocado benefits include improved heart health, hormone balance, better digestive health and so much more. (read more here: https://draxe.com/avocado-benefits/)
No doubt you've dieted or are on a diet right now. We all have! The thing about diets is that you and me, we are not a diet, we are real people living real lives. We do not fit in someone else's bubble of what may work for their body, we are not meant to fit there. So stop the diet roller coasters and start deciding to eat real food.
What is REAL FOOD? One of my fave real food authors is Michael Pollan. He says, "If it came from a plant, eat it; if it was made in a plant, don't." So simple! Eat real foods like broccoli and bananas. Don't eat processed chemical cocktails like soda and cereal. Now, I am a realist and know you cannot always have and don't always want fresh produce. Next step, read labels! If you cannot pronounce more than three ingredients, don't buy it. Don't even bring it home where you and your family will be tempted to eat it.
Chemical addiction is real, and it's not just in illegal drugs...it's in our food. Big agriculture is not out to keep you healthy, it's out to make a profit - unfortunately, it's at your demise. Recognize it, accept it, and choose not to support it. You will feel and look better once you choose to add in real food. Your body will thank you, I guarantee!
Gratitude is the knowing that you have much to be thankful for.
When you walk through life with a confident faith and unwavering hope, who can be against you? Struggles and storms are opportunities to learn and share your knowledge with others. Gifts and "luck" show up in your life as a gentle reminder of the protective hand that guides you.
This is why, at the beginning of the day, I ask for guidance and endurance to drop the "self," walk through storms, speak boldly, and live in truth. And at the end of the day, I give thanks for the help I was given, the gifts and blessings that were delivered and am generous to those in need and those who supported me along the way.
Tip: Keep a notebook under your bed and title it "Gratitude Journal." Spend a few minutes at the end of each day writing what gifts, blessings and struggles you have to be thankful for. Go to sleep focused on the good in your life, it will change you.
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.