Certified Integrative Health Coach - Louisville KY
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” -Proverbs 3:5-6
During your ME time today, think about the fact that all our steps are orchestrated. The challenges, the joys, the falls, the rises. This is not for only your benefit, but for the glory of God. Changing habits are never easy, if it were, everyone would be doing it. Ask for help and receive guidance when you feel stuck, this will be your ultimate strength.
Plan for your exercise: Have an errand to run today, need to pick up something at the store, need to do more laundry? Park in the last spot, walk around the store an extra lap, run up and down those steps to the washer and dryer, extra fast. There are so many ways to squeeze in movement, when it becomes part of your routine and you look for ways it will become natural. 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 – are you hitting your water goal? Half your body weight in ounces! Fill up and take a to-go cup of water with you everywhere. Even having it in your car is an easy way to get in more. The more the merrier, right now.
Coffee and Tea – One of my favorite teas to make for anyone around our home is honey-lemon-ginger.
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.
Two eggs, half slice of pepper jack cheese, spinach.
Tuna wrap: Mix tuna with celery, onion, pickles and red pepper. Add into two romaine lettuce leaves, or in a whole wheat (of GF) wrap.
Dinner: Sweet Potato Boats
Cook sweet potatoes in oven. While those are baking, use skillet to grill up the toppings. I like to add turkey sausage, bacon, onions, red and green peppers, garlic, greens (kale or spinach work great), chives and any other veggies that sounds good to you. Once potatoes are finished, slice open and add a little butter or coconut oil then top with the skillet mix.
A great side dish for this is fresh fruit mix salad with granola and nuts.
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.