Certified Integrative Health Coach - Louisville KY
“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.
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.
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.
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
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.