Certified Integrative Health Coach - Louisville KY
Day 15 – Eating Clean
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.
We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. it’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Wiliamson
ME time – Meditation and Exercise. Spend a few minutes and make it consistent. Think about your day, ask for help where you need it. Envision you completing your tasks successfully. Be thankful and reflect. Just be still and listen to your breathing. Once you are finished, do your stretching exercises.
Plan for your exercise: It’s a snow day AGAIN around here so exercise is a natural on these days. Play outside, bundle up, shovel the neighbor’s driveway again, go sledding. Just have fun and let nature be your movement. Being outside in cold weather is very good for your breathing, don’t let the cold weather keep you cooped up indoors. 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 –Nice job keeping up on the water. Remember, half your body weight in ounces is the goal. Sweetened drinks do not count as pure water. Drink water, your body literally cannot live an thrive without it. Drink two cups each morning before you have anything else, this kick starts your body to crave more water.
Coffee and Tea – I enjoy a cup of coffee in the morning, a cup of tea at night, an occasional sparkling water (Le Croix has become our go to around here) and water. Decide and think about what you enjoy and your routine. Set it in place to ensure your success. Side note, I also love a good glass or red wine or a Stella. Drinking higher quality alcohol in moderation (1.4 glasses per day) actually shows more benefits than harm.
Homemade omelets with turkey sausage, onion, peppers, tomatoes and avocado.
Again, snow day around here so we will be having leftover chili from the weekend. Throw together a salad as a side. Chop up two leaves of kale, massage some pink salt into it for a few minutes and let sit. This softens the texture and pulls out the bitterness. Throw sesame seeds, goji berries, parmesan, lemon juice and olive oil on top and toss.
Dinner: Baked Lemon Basil Chicken
Preheat oven to 400°F. Place chicken in a lightly greased baking dish. Whisk together garlic, wine, lemon zest, and basil; pour over chicken. Sprinkle with salt and pepper. Bake 25 minutes or until chicken is done. Sprinkle with lemon juice.
Side - Baby Greens Salad with Apples and Blue Cheese
Combine kale and apples in a bowl. Whisk together vinegar, mustard, honey, oil, salt, and pepper; drizzle over salad, and toss. Sprinkle with cheese.
Hi, I'm Teresa. I am a Certified Integrative Health Coach who focuses on autoimmune diseases and building your immune system.