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Healthy_Upgrades

November 4, 2021 ·

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esther_ban

Sunday meal prep! Meal prep doesn’t have to be

Sunday meal prep!

Meal prep doesn’t have to be overly complicated.

👉Here’s where to start.

What is your most challenging meal?

🙌Start there.

Mine is breakfast right now. And what I need is a filling protein-rich balanced breakfast to take me through the morning and stay focused. There’s nothing more frustrating when blood sugar starts to drop on the middle of a client session and I start getting hungry… hangry. And undereating is a thing. Especially with us women! (More on this later).

But this is a filling savory breakfast hash I’m pre-making. Also made some spiced chickpeas for a fun salad topping.

Tell me in the comments below, what meal is most challenging for you? 👇👇

Anti-inflammatory mango ginger smoothie 🥭 recip

Anti-inflammatory mango ginger smoothie 🥭 recipe below!

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You guys asked for it on my stories so here it is! Love this one with the zing from the ginger, the anti-inflammatory boost from turmeric and creamy tropical vibe from the coconut milk and mango. 🥭 + 🥥 - amazing combo! Don’t forget the protein powder and extra healthy fat (optional) to keep it balanced for your blood sugar and metabolism!

For extra gut love, add some coconut flakes for some chew - which will activate your digestive juices ✨✨

Save this because you’re gonna want to make it!

🥭🥭🥭🥭🥭

Mango Ginger Smoothie//

1 cup of coconut milk
1 cup frozen Mango
½ banana frozen
½ frozen zucchini
1 ½ tsp ginger fresh minced (or ½ tsp powdered ginger)
1 tsp turmeric
1 scoop protein powder
1 tbsp coconut oil

Directions: Place all ingredients in blender and blend until smooth. Pour into a cup and enjoy!

Happy weekend! Need something quick + nourishing t

Happy weekend! Need something quick + nourishing to prep for the week ahead? How about this cacao granola! Makes for a great addition to snacks, topping for yogurt, oatmeal or as a cereal with your favorite milk!
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Ingredients:
2 cups rolled oats
⅔ cups of raw almonds (chopped or whole)
⅓ cup shredded coconut
⅔ tsp sea salt
⅓ cup maple syrup
2 ½ tbsp olive oil
2 tbsp Flax seeds
1 ¼ heaping tbsp of raw cacao powder
2 tsp cinnamon
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▶️ Preheat the oven to 300 degrees F
▶️ Mix all the dry ingredients together in a bowl
▶️ In a cup, whisk olive oil and maple syrup together
▶️ Stir in the liquid over the dry ingredients
▶️ Sprinkle the cacao and cinnamon over the mixture and stir together
▶️ Bake granola for about 10 - minutes and then give it a good stir with a spatula and then cook another 10 minutes
▶️Let it cool completely before transferring it to a 32 oz mason jar
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Save this post for later and let me know if you make this!

Where in your life are you constantly chasing? Loo

Where in your life are you constantly chasing? Looking ahead and striving for the next because what you have now or are now is not enough?

I’m all about growth and change and creating a healthier and better life. But there is a fine line when that striving becomes toxic and we lose sight of the here and now to appreciate and savor what we are and have today.

I hope this weekend you can be present, create memories and make space to just BE. Take a moment to reflect on what you are proud of and how far you’ve come. What do you appreciate about your current circumstance?

Thanks to some moments of journaling and coaching, these prompts have been powerful for me this month.

Hope it’s a light for you ✨😘

Save this post for when you need a little reminder!

What happens when my clients prioritize their well

What happens when my clients prioritize their wellness and feed themselves nourishing foods.

And it’s not just physical. They feel more …

💪Confident
🙌Positivity
🤸Inspiration
✨Creativity
🔥Focus
🧘‍♀️Stable mood

👦🏻And have a healthy ripple effect impacting their kids.

And more!

Something as simple as shifting to clean nourishing meals, incorporating movement that inspires, mindfulness as a feel good tool and going deeper to break through blocks with coaching is transformative.

If you’re curious about the coaching process with me, book a call to see if we’d be a good fit. Link in bio.

HOW TO MAKE KOREAN COD JEON 🎉 Sharing a delici

HOW TO MAKE KOREAN COD JEON 🎉

Sharing a delicious weeknight meal that saves well for lunch the next day! Because when you can cook once eat twice, your future self with thank you! 👏

This recipe is typically on a celebratory table but why not bring it in on a Tuesday night. It’s pretty simple and if you can make breaded chicken cutlets or a pork milanese, you can make this!

Here’s a simplified recipe:
- Wild caught cod filets (I got mine from @butcher_box)
-minced garlic
-sea salt
-chopped chives

Directions:
-Slice cod filets into smaller pieces - your preference!
-salt and sprinkle with minced garlic. Mix well.
-coat the cod in some ap flour. I used @bobsredmill gluten free 1:1 flour
-lightly whisk 2 eggs, add chopped chives, season with salt
-dredge the flour coated cod into the egg and chives mixture
-pan fry the cod until golden brown

Yum! Enjoy 😋

👍Save this for later when you need some ideas for what to do with fish!

Happy Mother’s Day to all the incredible moms ou

Happy Mother’s Day to all the incredible moms out there!

Hope you take some time to do whatever you want, guilt free!

As for me, I’ll be rearranging some furniture - truly brings me joy 🤩 🎉

How about you? 👇👇

Replay! 🎉Nourishing your body at age 40 + Wha

Replay! 🎉Nourishing your body at age 40 +

What an amazing discussion with @ratherbewell where we talked about the foundations you can build now for a more easeful transition into changing hormones.

The mistakes women are making to combat belly fat, stress and anxiety, sleep issues, period pain and what to do instead. And more!

Thank you to those of you who stuck it out through the technical difficulties!

Tell me below, what was your takeaway from this conversation?

It's time to get the real scoop on your health for

It's time to get the real scoop on your health for your 40s and beyond. You know that your body is changing and the workouts and foods you ate 10 - 20 years ago are not working for you anymore, but you don't know what else to do.

I'm SO excited for my upcoming LIVE with @ratherbewell to help you navigate this beautiful stage of womanhood. Nutrition Consultant Lindsey Garelli and Dr. Erin Fix will join me to share the information you need to thrive in your 40s +.

We'll talk about common hot-button topics that come with this decade:
〰️ metabolism
〰️ belly fat
〰️ lack of energy
〰️ hormones
〰️ sleep

We'll talk about it all!

Come with your questions or pop them in the comments here!

Tell me, what are you struggling with? We'll be sure to address it on the live!

I’ve been talking a lot about caffeine-free coff

I’ve been talking a lot about caffeine-free coffee alternatives for busy multitasking women who are experiencing anxiety, digestive issues, inflammatory symptoms, insomnia and overall fatigue.

If you’re using caffeine to get through the day, you’re probably running on fumes.

I get it and fall into this myself. When I find I need an extra caffeine boost on the afternoon, I consider switching my brew for an alternative like @wearerasa for a calmer nourishing boost.

Check out the reel to see how to brew it.

What’s your favorite coffee alternative? Share in the comments!

REPLAY🔥How exploring your ancestral diet can co

REPLAY🔥How exploring your ancestral diet can connect you to your food 💗 and offer you nutrient dense and healing meals. ✨

What was your takeaway? Tell me in the comments! 👇👇

Euro-centric / western cuisine is NOT the exclusiv

Euro-centric / western cuisine is NOT the exclusive path to health. 🎉

The path to eating well is right under your nose - in your past.

In the search for the best healthy diet we consume super foods from all around the world, load up on kale and salads. Follow the latest fads. Because we are lost and have no roots or understanding in the basics of building health.

But what if I told you the clue and secrets are with your great grandmother?

As a child of immigrants I’m grateful to have a strong food tradition and approach to health. Along with my knowledge of nutrition science what I realize is that I really don’t have to look further than my Korean background for the foundations of eating healthfully. 😮

I eat all cuisines don’t get me wrong. I can’t stick to one cuisine for more than a few days. Just ask my family 😂.

But I don’t consider Korean food as being a separate part of a healthy diet. Your cultural foods aren’t excluded from a “healthy diet”. That’s why I encourage my clients to look back to their heritage for food inspo and to connect to a better relationship with food.

I’ll be talking more about the ancestral diet as a blueprint for healthy eating on my live on wednesday at noon ET.

What are some of your favorite foods from your heritage? 👇👇

Reminder to take a walk outside for sun, fresh air

Reminder to take a walk outside for sun, fresh air and move your body. ☀️

Bundle up and be careful out there!

SNEAKY STRESSORS🤨 You’re a smart cookie. You

SNEAKY STRESSORS🤨

You’re a smart cookie. You know what stress is and what it feels like. We’re still in a pandemic trying to live a normal life and that is just the baseline stress we’re all in.

But there are stressors that can be a bit more sneaky… 🤫

I’m here to tell you what it is so it doesn’t creep up on you.

➡️Sneaky stressor: not eating enough. Particularly protein and healthy fat.

I find this common for several reasons 1️⃣☝️- we’ve been told that fat is bad 🤯 and protein is for body builders and we’re all getting enough.

But, that’s a blanket statement.😑

As women entering late 30s and 40s + we really need to pay attention to those areas of our nutrition. Why? Hormones, satiation, prevention of muscle loss and healthy hair skin and nails!

And this is important as you’re in the thick of your life - raising families, up-leveling your career or reinventing it, setting up your future. It’s easy to put yourself last on that to do list.

So if you do nothing else today or this week. Start paying attention to ▶️ are you eating enough? How’s your protein and healthy fat intake?

An easy way I like to check this off is with a balanced smoothie like this one, especially if I’m busy.

Stay tuned - I’ll be sharing more ideas for you this week!

What’s your favorite way to get in protein and healthy fats? 👇👇

What is considered stress and how it can be sneaky

What is considered stress and how it can be sneaky. How to build resilience starting, now!

Let me know what your next steps are and if you have any questions! 👇

DM me for the stress inventory quiz!

HOW TO MANAGE STRESS 💫 ⠀⠀⠀⠀⠀⠀⠀⠀

HOW TO MANAGE STRESS 💫
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What comes to mind when I say, stress management?
Yoga? a massage or bubble bath? 🛁
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Yes, all those things help us relax and reduce feelings of stress, and I advocate for them! 🙌💆🏻‍♀️
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But what we miss, are the other things that our body perceives as a stressor. And they're not so obvious or talked about in mainstream healthcare.
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For example:
🧀Food intolerances
🥜Food allergies
🍩A diet lacking in nutrition
🧴Environmental toxins
🚴‍♀️Lack of exercise or too much exercise
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This means it's worth taking a holistic approach to your life and how it's impacting your body. Why is this important?
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🛑Because 70-90% of all doctor's visits are due to stress-related ailments (e.g. high blood pressure, skin conditions, heart conditions, diabetes, anxiety, etc). And women report experiencing more stress than men. (duh).
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So, let's talk more about this on my IG LIVE, this Wednesday, Feb 2 at Noon ET.
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What was most surprising about the other factors that are stressors to your body? 👇

How to stay motivated, exercise regularly, stay wa

How to stay motivated, exercise regularly, stay warm and healthy this winter. When you just don’t feel like it!

3 simple tips to ease into a healthy and productiv

3 simple tips to ease into a healthy and productive work week!

Instead of jumping head first into your inbox and calls take a moment to ensure you prioritize these three simple things.

💦- fill up a big water bottle with filtered water. Stay hydrated all day to fuel your brain and keep you energized.

🧘‍♀️ breathe - don’t forget to take deep belly breaths to stay calm under stress and deadlines. Sitting and slouching forward to talk on zoom or type can compress your airways so sit up or stand and take deep breaths. This also brings more ease in long meetings and presentations.

🗓- set an end time for your work day. Even if you’ll do more later in the evening. Have a closing ritual to signal the end of the work day - write your to do list for tomorrow or let your people know you’re offline now and transition to the evening without loose ends and to do lists in your brain.

The calendar page turned to a fresh new year but you’re still juggling working from home, being online constantly and your parental duties! Instead of a new year overhaul, start with these simple practices now to prevent burnout and bring in healthy work from home habits into the new year!

What was helpful for you? 👇👇

Are you ready for 2022? If you’re like me and

Are you ready for 2022?

If you’re like me and ready for a fresh start and want to prioritize your health, make space for YOU, I invite you to join me on a 3 day cleanse with Provenance meals called THE FEEL GOOD FIX - with @provenancemeals next week. We start Wednesday, Jan. 12th!

You get all the delicious, anti-inflammatory ready-to-eat meals you need for 3 days. That means, you don’t have to lift a finger in the kitchen. 💕

The meals are light but nourishing and eliminates common triggers such as gluten, dairy, refined sugar, GMOs, soy, corn and refined vegetable oils. I love this approach because it’s healing for just about anyone and there’s no decision fatigue around what you will be eating. Hooray!!

It’s a great way to step into listening to your body and using this time to connect to what you need.

We begin next week - WEDNESDAY Jan 12th. And you’ll get daily email check-ins from me and support for your next steps after the cleanse, because it’s not just about the 3 days, but how it can springboard you into a healthier 2022.

Are you in? Order your 3 day cleanse via my link in bio and use my promo code ESTHERBAN for $35 off. The deadline to order is Thursday Jan 6th.

👀 Check out my highlights to see my previous experience with the FEEL GOOD FIX.
DM me with any questions!

Let me know if you’re in!
Let’s do this! 🙌🙌

Happy new year, friends! 🎉 Going old school by

Happy new year, friends! 🎉
Going old school by doing the top9 recap, is this still a thing? 😆

There have been mixed emotions for 2021 but hope you find the bright spots and hold onto them as we go forth to 2022!

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