Certified Integrative Health Coach - Louisville KY
“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.
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.
Oatmeal with raisins, blackberries, goji berries, pecans and cacao nibs.
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
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.
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.