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