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.

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

• 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.
  

“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

• 1 onion, chopped
• 1 Tbsp olive oil
• 1 lb ground round
• 2 cloves garlic, minced
• ½ tsp salt
• ½ tsp pepper
• 1 tsp ground cumin
• 6 large poblano peppers (or use green bell peppers)
• 1 cup gluten-free chicken broth
• 1 (14.5-oz) can diced tomatoes
• 1½ tsp chili powder
• 1½ cups shredded Monterey Jack cheese
• 2 Tbsp chopped fresh cilantro

Instructions
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)

• Homemade coconut oil and garlic popcorn with pumpkin seeds – this is a must on snow days, makes everyone happy
• Clif Bar
• 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.

“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

• 1 cup chopped onion
• 2 stalks celery, chopped
• 1 carrot, diced
• 1/4 cup grass fed butter
• 1 1/2 tablespoons all-purpose organic flour
• 1 1/2 teaspoons curry powder
• 4 cups organic chicken broth
• 1 small organic apple, cored and chopped
• 1/4 cup white rice
• 1 skinless, boneless chicken breast half - cut into cubes
• salt and ground black pepper to taste
• 1 pinch dried thyme
• 1/2 cup heavy cream, heated (optional) I sub this with whole milk organic plain yogurt.

 
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)

• Homemade coconut oil and garlic popcorn with pumpkin seeds
• Frozen banana bites with nut butter
• Veggie Chips – homemade, Terra, store brand (read the ingredients)

“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

• 1 pack turkey or chicken meatballs – I like hip chick farms
• 2 tablespoons extra-virgin olive oil
• 1 large onion, cut into wedges
• Pink Salt
• 3 cloves garlic, minced
• 1 bag small organic potatoes
• 1 bunch broccolini
• 12 basil leaves, chopped, plus more for topping
  

Directions

1. Mix ingredients in a large bowl, toss well.If potatoes are too big, cut into halves or quarters. Spread onto a few sheet pans.If meatballs are not pre-cooked, place them on their own pan.
   
2. Cook in oven at 425 for approximately 30 minutes, until potatoes are soft.
   

Snacks (ideas)

• Yogurt with cacao nibs, hemp seeds, coconut and frozen berries
  
• Carrots, organic blue tortilla chips and hummus
  
• Apple or celery with nut butter
  

“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

• 1 pound lean Italian turkey sausage
• 2 tablespoons extra-virgin olive oil
• 3 assorted bell peppers, thinly sliced
• 1 bulb fennel, trimmed and chopped
• 1 large onion, cut into wedges
• Pink Salt
• 3 cloves garlic, minced
• 1 teaspoon chopped fresh rosemary
• 1/2 teaspoon red pepper flakes
• 12 basil leaves, chopped, plus more for topping

Directions

1. Heat the oil in a large skillet over medium-high heat. Brown the outside of the sausages, about 5 minutes.Next, add the bell peppers, fennel, garlic and onion and cook, stirring, until they soften, about 5 minutes. Add 1/2 teaspoon salt, rosemary, red pepper flakes and basil. Cook, stirring, a few more minutes.
2. Reduce the heat to low; cover. Meanwhile, brown mini baguettes (cut them in half, you don’t need or want a whole one at a time).Alternatively, cook rice on the side.Once finished, add sausages to top and enjoy.

Snacks (ideas)

• Homemade popcorn (coconut oil, pink salt and garlic)
• Yogurt with cacao nibs, goji berries and pecans
• Clif bar – look for the varieties with clearly spelled out ingredients and almonds as the first ingredient (tip-if an ingredient list has two or more things listed that you cannot pronounce or don’t know what they are, don’t buy it)
  

“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)

• Rice or popcorn cake with nut butter on top
  
• Trail mix with an apple
  
• Green smoothie
  

“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)

• Clementine with yogurt
  
• Celery stick filled with almond butter
  
• Larabar
  

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

• Sauce:
  
• 2 large fire-roasted jarred bell peppers, drained
• ¾ cup slivered unsalted almonds, toasted
• 1/3 cup canned unsalted diced tomatoes
• 2 tbsp roughly chopped fresh flat-leaf parsley
• 1 tbsp fresh lemon juice
• 1 tsp ancho chile powder
• 1 large clove garlic, sliced
• ½ tsp each ground cayenne pepper and sea salt
• 2 tbsp olive oil, divided 
  
• In skillet -  for topping:
  
• 2 large yellow onions, thinly sliced
• 2 tbsp red wine or apple cider vinegar
• 2 large portobello mushrooms, each cut into 8 slices (you can sub chicken if you don’t like mushrooms here)
• ¼ tsp each sea salt and ground black pepper
• 8 large butter lettuce leaves
• 2 cups cooked rainbow quinoa 
  

Preparation
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)

•  Granola Bar and berries
  
• Organic Dark Chocolate with nut butter
  
• Carrot slices with salsa
  

“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)

• 4 Tablespoons Real Grass Fed Butter
  
• 1 whole Large Onion, Diced
• 4 cloves Garlic, Minced
• 1 whole Green Bell Pepper, Diced
• 2 stalks Celery, Diced
• 4 cups Soaked Black-eyed Peas (soak black-eyed peas in cool water for at least 6 hours. Rinse before using, or use canned)
  
• 5 cups Low-sodium (or No-sodium) Chicken Broth (home made is preferred, you can also you half broth and half water
  
• 1 whole Ham Hock
• Salt, Pepper, Cayenne Pepper - to Taste
• 2 Tablespoons White or Apple Cider Vinegar
• White or Brown Rice, For Serving
  

 
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)

• Banana slices with almond butter (I like to freeze these when my bananas become too ripe)
  
• Almonds, pecans and goji berries
  
• Slices apple with honey and cinnamon
  

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.

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.