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