 Let's be honest, this world is a rat race. It's designed for us to value worldly success over love, morals and ethics. Just look at the diet and beauty industries that spend billions in marketing each year telling you how you shouldn't look and what you need to look better, so you can feel better. The things we learn in childhood teach us about expectations, belonging, and how we are 'supposed' to fit into this world. I see it in my life, my friends and family, and in what my kids are being taught at school and in their social circles. So we begin making up stories about ourselves and talking to ourselves about who we 'are.' But the truth is, you wouldn't talk to your friends the way you talk to yourself. I don't have what it takes, I am so stupid sometimes, I'll never get there. Much of what goes on in our lives is all about the stories...the stories we tell ourselves about ourselves and the expectations we set for ourselves that we cannot possibly fulfill.
At some point, though, whether it be now or on your death bed, you will realize that your value does not and has never come from this world or outside your body. It's always been inside. What makes you you? What drives you? From where do you get your motivation and strength? You must tap into your source of positive emotion. We are not designed to do life focusing on the outside circumstances. The little self (ego/brain) wants to rule your life, but will never provide fulfillment. The big self (soul/spirit within) is patiently waiting for you to tap into the peace you have within. The more you open up to the sense of internal abundance, you are going to see it in the outside world. The truth is, we have the power to change our well-being. Having a mindset of self-love, compassion and service drives changes in our biology that make a huge difference in our health. So, START WITH ONE, one thing you will add into your life that will impact you for the better: vow to talk nice to yourself, volunteer somewhere each week, practice meditation 10 minutes a day, pick up a lost past-time you loved like drawing or dancing. Make a commitment to yourself and your family that you will bring your best self forward each day. But it's not going to be found in a bottle or a back account, it's going to be found in your heart. Take the time to listen to this podcast for a deep dive into this topic...you won't regret it: https://shows.pippa.io/the-doctors-farmacy/episodes/is-self-love-medicine-with-dr-andrea-pennington  You, alone, get to choose your day, week, year and life, regardless of any 'circumstance' you may currently be in.
What do you see, what do you choose? Do you focus on what's wrong or do you see the beauty in everything that is exactly as it should be? "The eye is a lamp of the body. If your eyes are healthy, your whole body will be full of light." -Matt 6:22 An integrative doctor–whether a primary-care physician, an ob-gyn, or an oncologist–enlists Western approaches when appropriate and then complements them with other treatments.
The health of Americans is steadily declining despite the amount of money spent on health care, high-technology medicine, and educational efforts. Hypertension, Diabetes, auto-immune disease and obesity rates continue to sky-rocket among adults and children. Unless we wake up and take responsibility for our own health, the pattern will continue. An integrative health coach will listen to you and guide you in making choices that will improve your health. Here are the top 7 reasons you need an integrative health coach now: 1. Many people don’t follow through with their New Year’s Resolution to lose weight or get healthy. 80% of people who make New Year’s resolutions break them. When you break your 2017 resolution, don’t wait for January 1, 2018 to follow through on what you need to do for your health. Make a resolution every day when you wake up to improve your health. A physician who focuses on prevention will show you how to make small changes that will build up to a lifetime of good health. 2. You don’t understand why you have gained the weight. Over the years the extra few pounds have stayed on you, but you are eating better. There are many dietary changes that you need, but you don’t know where to start. An integrative health coach will help you identify the easiest changes to make today that will make the biggest impact on your health. An integrative physician can also factor in the impact that insulin, cortisol, and other hormones are having on your health. 3. You have cravings that you don’t know how to handle so you end up eating. You figure that you don’t have any control over the cravings so you just give in, every time, year after year. An integrative health coach will help you identify the cause of the cravings and enable you to beat your cravings or binge eating using a combination of natural and/or prescription methods. 4. You have cancer, diabetes, or heart disease in your family, and want to a plan to prevent them. We can use genetic information and family history to develop a plan to reduce, delay, or eliminate your chance of getting a chronic illness. In the long run, it saves you money…. and stress. 5. You want to lose your sugar addiction, cigarette craving, or curb your appetite for alcohol. What do smoking, eating disorders, and texting all have in common? They often result from stress and anxiety. These behaviors often develop as ways to modify a person’s “fight or flight” response to stress triggers. Stressed by work? Fighting or fleeing may not be options—but calming your nerves with a cigarette or drink is. We explore the triggers and possible herbal and prescription medications that may be of benefit. 6. You are confused about whether meat, protein, carbs, dairy, produce, or GMO foods are healthy. A new diet book is written every day. How can you tell what is healthy for you? There are various ways to evaluate your “inflammatory foods”. An integrative health coach will help you determine what foods are healthy for YOU and what will work for YOU. 7. Nothing has worked before, so you continue to gain weight or have chronic health issues. Chances are you have given up because nothing you have tried before worked. If you have gained weight, or if you are suffering from chronic health issues that are blood sugar-related, high cholesterol, blood pressure, inflammation or arthritis, or other health issues, you may be able to improve your health with herbs, vitamins, or nutrition. A health coach can help you wade through the mountains of research to figure out what works for you and your health. Do something for yourself today and talk to an integrative health coach! Your life and health could improve, and you could feel better! https://www.woodlandsradiancespa.com/seven-signs-need-integrative-health-coach/ "And on the banks, on both sides of the river, there will grow all kinds of trees for food. Their leaves will not wither, nor their fruit fail, but they will bear fresh fruit every month, because the water for them flows from the sanctuary. Their fruit will be for food, and their leaves for healing.” ~Ezekiel 47:12 Adding in Herbs and Oils - because why not? I talk often about herbs and oils, since I use them a lot around my home it is always top of mind. Sometimes, naysayers will tell me its hoakey, witch-doctery, or only in my mind that they actually work. But let's be honest here for a second and look at the facts, herbs are plants and plants have been healing us since the beginning of time. We were actually designed to respond to them. I am not of the attitude that modern medicine does not have it's place. It absolutely does. But using herbs as a first resource and in-addition-to resource will absolutely yield amazing benefits to your life! My TOP 5 Herbs and Oils and HOW TO use them:
Convinced yet? I would love to get you started or keep you moving on your whole body health journey with herbs and oils. We have ongoing education and training opportunities on using them effectively and safely and I'd be happy to have you attend. What's your favorite herb or oil? 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:
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!  REady to Change your Life? 7 Trends 2019 has in Store for you & How You can Benefit from Them1/10/2019
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!  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. 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 "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.
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 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? 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
|
Categories
All
About MeHi, I'm Teresa. I am an Integrative Holistic Health Coach. I help you clear the clutter and live with intention so you can live happier and healthier lives. Think you can't afford a health coach? Patreon plans start at $3/month
Archives
May 2019
|
RSS Feed
