Certified Integrative Health Coach - Louisville KY
“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.
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.
Yogurt parfait: Coconut yogurt topped with fresh or frozen organic berries and granola.
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.
Black Eyed Peas and Rice: (this is a new year’s day good luck tradition)
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.
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.