Certified Integrative Health Coach - Louisville KY
“Nothing is impossible, the word itself says 'I'm possible'!” -Audrey Hepburn
ME time - challenge today is to pick up a devotional, bible or your phone and use an app (there are tons of free ones for this. As quickly as you can flip it open and read for 2-3 minutes. Find what is meant for you in the passage, what jumps out? Use this as your base thought/mantra during your me time today.
Plan for your exercise: I have a confession. I travel for work, and some for pleasure too. When you travel, this is your exercise. I never get somewhere and hit the stinky hotel gym - because I’ve already been moving ALL day to get there. Movement doesn’t have to occur in a gym or on some exercise deemed equipment…I don’t think Adam and Eve were doing sprints and pushups to be healthy. Just move, stand up, walk, see things, talk to people, put away your phone and be present! The world needs more of you. 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 – challenge, try some warm lemon water today. Not too hot, just warm. People find it surprising that drinking warm water can be so refreshing in the icy temps. Therefore we crave coffee and tea, it’s not always for the caffeine, it’s your body asking for warmth.
Coffee and Tea – Tip, pick out a few tea bags and throw them in your purse or car console. You will be surprised how cheap, and sometimes FREE, a glass of warm water is while you are out and about. Don’t spend five bucks every time you need some warmth.
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.
Granola Bar and a 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 absorbtion). Blend and enjoy.
Soup day! I love soups and could eat them everyday in the winter if my husband didn’t force me to make big meals. 😊 I always use leftovers to make a quick and delicious soup. If you are on the run make it ahead of time or the night before and throw it in a hot mug.
Easy Veg Soup: In a pot, grill onions, garlic and ginger until translucent. Add in veggies (broccoli, cauliflower, celery, green beans, carrots), as much or little as your taste desires. Add enough water to top it by about and inch. Bring to boil then turn down to simmer about 30 minutes. Add salt, pepper, spices, 1 tsp cider vinegar and a dash of coconut oil. If you want it creamy, run it through a food processor then put back in the pot to warm back up. Top with sunflower and pumpkin seeds.
Dinner: Sausage and Peppers
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.