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About

Hi, I’m Esther, a certified integrative nutrition health coach.

Here you’ll find posts about wellness and delicious real, whole food recipe discoveries.

More info about me, here.

Instagram

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Last week I hosted a cooking demo workshop for a group of lovely ladies in my home. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Shared some delicious recipes that help with migraine prevention ✨ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Did you know migraines plague women disproportionately to men? It’s a condition that often doesn’t get the attention it deserves so I wanted to shed light on what women can do for themselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re someone who experiences migraines and would like the recipes and tips I shared with the class, send me a DM! .
#migrainerelief #healingfoods #eatingforwellbeing #eatingforwellness #healthierandhappier #burnout #burnoutrecovery #stressmanagement #antiinflammatorydiet

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Welcome back to the work week and the month of December - all things holiday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you need an easy reset to de-bloat and detox from the weekend, try a nourishing green smoothie. This is my go-to remedy - look at that green chlorophyll to support detoxification! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if nothing else, water my friends. Don't forget to guzzle down that H2O. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're up for blending your own green goodness, here's a basic recipe. Note: this recipe is more of a classic green smoothie with bitter flavors. To me that's Yum. ;D Feel free to add 1/2 a banana to ease your way into it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Blend in a high speed blender the following:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1/2 head of romaine lettuce ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Handful of spinach or kale ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 celery stick chopped ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 apple chopped ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup of cilantro ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup of parsley⠀⠀⠀⠀⠀⠀⠀⠀⠀
Juice of 1 lime⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup water ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Adapted from the #glowinggreensmoothie #ggs

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Fermented foods are not only great for your gut, but also a delicious addition to your daily plate! Keep your immunity strong this cold season by boosting your gut health.

Here are delicious way to do it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Use fermented veggies as a condiment, you don’t need a whole lot - 1 tbs of sauerkraut is all I have here. And the best part is the potent flavor it packs to bring balance to a meal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Keep an open mind about how you construct a meal - we live in a global culture and have access to so much delicious traditional foods - mix and match! Sauerkraut doesn’t only go with a kielbasa although it is perfect together. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Add kimchi to everything 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Miso is a fermented food! add it to salad dressing for a umami boost. Use it as a dip for veggies. Note: when you boil or roast with miso most of the live bacteria will be destroyed.

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Attention #busy women everywhere. I see you multi-tasking, pushing through one more thing while you feel completely depleted and treating everyone around like 💩. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
We like to be dynamic and accomplish our goals and then some. But remember the energy that allows you to be the amazing woman that you are is a finite resource.
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You need to recharge and that happens through rest.

Tag a friend 👇who needs this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wishing you a restful evening ✨
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What's in your food? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can be your own detective and investigate what's going into your body by reading ingredient labels, googling ingredients you don't know. And ask yourself, do I really need this? Is this supporting my health goals? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I challenge you take a pause before you mindlessly grab something out of habit or convenience. And ask those questions. Being proactive and curious about your food choices are powerful habits to cultivate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And I guarantee you will know the best choice to make for yourself without any expert, medical professional, influencer telling you! :D⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatauthentic

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Hey! It's soup season so why not make a big a$$ amount to save for later?

I use my @vitamix to puree almost anything into smooth comforting goodness and sneak in some extra veggies. Fancy supplies like a variety of glass jars also help with portioning them out for future use. 🙂 Can you guess what veggies are in this soups?

#mealprep
#soupseason

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#Veggies. Obviously you know they are good for your health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But we’re learning more about why because of the role they have on our gut microbiome.

Eating a variety of veggies and plants (fruit, whole grains) is one of the best things you can do to keep your #gutmicrobiome balanced. There is no magic (probiotic) pill.
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What new veggie will you try this week?
Share below! 👇
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I got a turnip in my @misfitsmarket box this week and I’ll be roasting those up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Lunch. Assembly required.
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One of the easiest ways to get the most bang out for you buck in the kitchen is to #mealprep. In as little as an hour you can have a healthy satiating meal for a few days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The magic is in cooking and prepping components to mix and match through the week. ✨✨
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The components are:
Grains
Greens
(Healthy) Fats
Protein ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mix and match ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sometimes I go extra and make a dressing like a lemon garlic tahini sauce to vary the flavor. Otherwise evoo and lemon with some sea salt is my go-to.
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What do you like to meal prep? 👇

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