Certified Holistic Health Coach - Louisville KY
What are you most looking forward to adding into your life?
So, it’s cold y’all. Temps have dropped around here and I’m thinking some hearty soups are in order. Today, I had 10 minutes between calls to throw together my lunch...and this is what I created.
I’m a fan of fast and cheap, but not a fan of fake or fluff. Thanks to The Wahls Cookbook motivation, I was able to improvise and concoct a fast and super filling, nutrient dense soup that will surely keep me full until the kiddos roll in around 3...at which time I’ll go for a few pieces of my organic dark chocolate and some green tea to hold me over to dinner. 😉
So, here’s my quick 5 step and 5 ingredient recipe:
Ingredients: onion, butternut squash, coconut milk, bone broth, orange or orange essential oil. On hand: ghee (or butter/coconut oil), pink salt, pepper, pumpkin seeds (or any seed, optional).
1. Sauté half an onion in ghee on medium heat for about 5 minutes.
2. While that’s sautéing, spoon out the (already roasted, last night with my dinner veggies) butternut squash and mash it with a fork in a bowl.
3. Add it and about 1 cup of broth (any type will work, this is chicken and in my fridge from the last batch of bone broth I made). Use wisk to mix together well.
4. Add in half a can of full fat coconut milk and a drop of orange essential oil (or a few wedges of fresh orange juice, plus the zest). Wisk well until blended and let sit in heat another 5 minutes. No need to fully boil, just long enough to blend.
5. Pour into oversized bowl and top with seeds. Enjoy!
Side note: this would be really easy to prep the night before and throw in a bowl to heat up at work.
"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!
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.
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:
Hi, I'm Teresa. I am a Holistic Health Coach who focuses on autoimmunity and building your best self.