What are your morning "go to" foods? Do you eat in a hurry as you are rushing out the door. Do you tend to grab a quick breakfast like a bagel, muffin, or some toast? Sadly these choices aren't much different than grabbing a donut for breakfast. They all quickly turn to sugar and leave you with a mid morning crash. They also don't keep you satisfied for long, signaling your hunger hormone, ghrelin, that it's time to eat again. Adding some protein and healthy fats to your breakfast will keep you satified longer and prevent that mid morning slump. (ps - the same can be said for the afternoon slump - have a snack that contains a little protein- nuts, seeds, hard boiled egg etc.) To start your day off strong, steer clear of the processed bread products and add some protein to your meal.
* steel cut oats with nuts or hemp hearts, sliced banana adds some natural sweetness
*Eggs are always a great source of protein - throw in some veggies, (peppers, onions, spinach, kale etc) and a little cheese
*lean breakfast sausage with some sliced potatoes (cooked in olive, coconut, or avocado oil)
*Unsweetened greek or non dairy yogurt with fruit and walnuts
*Open faced egg sandwich (1 slice of toast) topped with a little salsa and avocado slices
Summer salads are a staple for me. I love adding fresh fruit to my salads and experimenting with homemade dressings. Add some avocado or nuts to your salads and they make for a satisfying meal. Want extra protein? Add some beans, seeds, salmon, or chicken. Check out the reicipes bleow for some yummy summer salad reicpes.
https://www.ambitiouskitchen.com/summer-peach-spinach-salad/
https://peasandcrayons.com/2017/05/cranberry-blueberry-spring-mix-salad.html
Just writing the title of this post seems odd. What a crazy few months it has been! Now that things are settling down a bit, take the time to refocus on your health. It should always be a priority, but sometimes life gets so hectic and stressful, we forget to take care of ourselves. But....if we aren't healthy or feeling well, then it's hard to function at our best. What areas do you need to focus on? Do you have chronic back or neck pain? Do you suffer from inflammation or need to detoxify? Then perhaps the raindrop technique would be of benefit to you. Are you struggling with feeling lethargic, would like to lose weight, or learn to create a healthier lifestyle for you and your family? I've go you covered! I'm just a text, phone call, or email away.
We've made it this far in this crazy time, now it's time for you to shine! Don't let circumstances determine your health. You are worth the effort! Be blessed.
A few tips for staying healthy amidst this craziness going on in the world.
Stay calm. Stess actually taxes the immune system. When you are in a constant state of stress, your body has a harder time fighting off germs.
Eat healthy foods. When you eat sugar or high carb processed foods, it has been scientifically proven to decrease your immune system for up to 5 hours afterwards. Fuel your body with healthy foods, so you are getting all the vitamins and minerals you need to stay strong and healthy.
Get some fresh air: Exercise actually boosts your immune system. by circulating oxygen rich boold throughout your body. If you get outside, you get vitamin D from the sun which helps to keep your imune system functioning properly as well. Plus fresh air and sun are good for the soul which helps your emotional health and to reduce your stress levels.
Some DIY hand sanitizer recipes:
8oz. aloe vera gel, 1 tbs. water, 1/2 tsp. Vit E, 15+ drops of tea tree oil and 10 drops lavender essential oil
1/2 cup aloe gel, a squirt of vit. E, 1 Tbs. water, 10 drops thieves essential oil blend
Equal parts witch hazel (with alcohol) and aloe vera gel. If you want it a little thicker, add more aloe.
Store bought salad dressings can have some not so great ingredients in them, not all, but a lot of them. To view a few more ideas that didn't fit in my newsletter, go to the recipes section. Enjoy your greens with some new exciting dressings!