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Healthy_Upgrades

November 4, 2021 ·

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esther_ban

🌿Uncovering Physical Stressors 🤯⁣ Did you

🌿Uncovering Physical Stressors 🤯⁣
Did you know 75% - 90% of doctor visits have a stress-related component, but stress isn't just about what's on your mind. Diet and lifestyle also influence your body’s stress levels and these are often overlooked.

Here are a few you may not be aware of that I see with clients:
🍔 Nutrient-deficient and inflammatory diet (hello, standard American diet!)
📈 Blood sugar imbalances
🥗 Not eating enough for your needs (calorie deficit)
🤒 Food intolerances and sensitivities
🤢 Poor digestion
🏋️ Overexercising
😴 Lack of sleep

And of course, emotional stress can contribute to behaviors and a lifestyle that cascade into physical stressors so they are interrelated. But the good news is starting with one will also impact other areas of your health!

Take a moment to reflect: Do you recognize any areas that might be causing undue stress on your body? 🤔
What is one step you can take to alleviate this?

My private holistic nutrition coaching program Balanced + Well gives you the strategies and guidance to overcome these stressors, so you can thrive in your life. 🎉 DM or book a chat to connect with me via my link in bio.

🍵 Embrace the Power of Matcha 🍵 Join me in m

💪muscles and strength training for women’s he

💪muscles and strength training for women’s health replay with @julie_radebaugh!

We talked about:
💪 what is strength training?

💪what are the benefits for women? Benefits for body composition?

💪tips to get started no matter how busy you are

💪how to incorporate strength training and your other favorite exercise / movement

Let me know what your biggest takeaway was!

Ladies! Muscle is key for supporting healthy aging

Ladies! Muscle is key for supporting healthy aging, strength & prevention of illnesses like osteoporosis. And strength training is the way to maintain and build your muscle!

This is a topic that's important for women's health which is why I'm chatting with my friend @julie_radebaugh (fitness + nutrition coach) on IG live. ⁣

I’m talking to her about easy ways you can get started no matter your exercise experience! Trust me, I'm a cardio girl and loving my new strength workout routine. If I could do it you certainly can get started! 💪

When: Wed, Oct 11, 2023 @ 12:15 pm ET
Where: right here on my IG @esther_ban

Have questions for Julie? Drop them in the comments!

And let me know if you're planning on joining us!

In a recent client session, the topic of back to s

In a recent client session, the topic of back to school season overwhelm came up! The new schedules, emotions to manage and launching of new projects at work all looming. While we discussed a game plan for healthy lunches and prepping meals for the upcoming busy season, the big takeaway wasn’t the Pinterest board of recipe ideas.

It was about shifting her focus and energy.    

From the frenetic - what does everyone need from me energy — to what do I need to fill my cup? (so I can be there for the ones I love).  
Busy seasons are when we need self-care the most. But it doesn’t have to be such a heavy lift. on your mission-driven work, be present with your kids, to see the good. 
So how will you make some space and nourish yourself? Here are 3 simple ideas.

• Stay hydrated - I know you know this one. But this is FACTS. That MOST of my clients need to work on this on day 1. And I will remind you too again and again. 😀 Fill up that water bottle with filtered water, sprinkle in some good sea salt and some slices of lemon for a hydrating drink. Your brain needs it to function properly. 🧠

• Get outside in nature 🌲 daily - An optimal way to get nature exposure is to follow the sun! Get morning sunlight outside and let nature do her magic. Sunlight will help set your circadian rhythms (your sleep and wake cycle) and you’ll get your dose of Vitamin D for mood and your immune system. Take a brisk walk outside in the AM, or sip on your coffee outside. There have been numerous studies showing how exposure to nature can boost your mental health.

• Prioritize your protein 🍳 - This is another area where women undernourish themselves. Protein breaks down to amino acids - which are need for hormones, for enzymes and for building your muscle (which we start to lose as we age!). Protein is also a very satiating nutrient - if you want to feel good, steady energy.

Tell me, what’s on your list? Share 👇✨

Take back your power in the kitchen. Knowing how t

Take back your power in the kitchen. Knowing how to make nourishing meals for yourself is a power move.

I used to think I’d have a big corporate career and have personal chefs doing all my cooking. 😅 oh how young and naive. Nothing wrong with that having a corp career or personal chef! (Would still love that) of course!

But the skill of cooking is an act of freedom and independence. And foundational for health and healing.

Why? You can control your ingredients. You can flavor things as you like. You become more in touch with your food and where it comes from. Cooking is a skill. And with any skill you feel the satisfaction of creating something life-giving out of a few ingredients.

You don’t have to be a gourmet chef or a foodie or even consider it something you enjoy. Trust me. I didn’t start off that way.

Here are a few tips to get started in your cooking journey:

✅ Start with one simple recipe. Start with that recipe you pinned or saved that you never looked at again. 😃 start somewhere.

✅ Learn more about your food, your ingredients and what you are putting into your body. But start getting curious. Follow along with me to learn more.

✅ Make cooking fun by playing music, have your favorite beverage, listen to a food
-related podcast!
Tell me, how did you learn to cook? / are you leaning to cook? Share in the comments below 👇

Me 👋- PBS and the food network! 🙌

During shavasana (a rest pose in yoga) this though

During shavasana (a rest pose in yoga) this thought dropped in.

Rest is productive.

It almost felt like permission to just lie there. And do nothing. And it was just what I needed.

Hope you can find some rest this weekend✨✨

You cannot make SUSTAINABLE healthy eating changes

You cannot make SUSTAINABLE healthy eating changes without working on mindset. In fact this applies to any change you are making in your life.

The truth is what I hear consistently from my clients is that they know what to do but they don’t follow through or stick to anything .

The sugar, the stress eating, the late night snacking all eventually come back and the guilt cycle begins.

That’s why working on your mindset - your why, your deep motivation, understanding your mental blocks and emotions that keep you stuck is where the real shifts happen.

Here’s where you can start. Ask yourself the following questions:

- Why do I want to eat healthier? Clean up my diet, etc? And ask why again 5 times to get to the deepest layer.
- Do I believe I can make this change? Why? Or why not?
- What kind of support do I need to achieve my goal?

Start there and see what you uncover.

Save this post to reference later!

1k on Instagram! 🎉 I’m definitely not trying

1k on Instagram! 🎉 I’m definitely not trying to be an influencer. 😆

But I admit it feels exciting nonetheless!

So it had me reflecting on the journey to the career I have today. Never in a million years did I think this would be my career path. But God had things in store for me than I could have ever imagined.

The road has not been easy. Change never is, but I’m truly grateful to be able to help and serve others in the way I’m passionate about.

Thanks for being here and following along! And if you’re new, nice to meet you!

If you want to learn more about my work and how you can work with me through my programs, you can find more at www.estherkban.com

Xoxo

UNDEReating due to stress, distraction and just si

UNDEReating due to stress, distraction and just simply having too many things on your schedule?

This can lead to so many issues and if it occurs day in and day out you’re going to feel it and notice it in your mood, performance at work, your energy and focus.

Your body will be crying out for food and nourishment which can feel like uncontrollable cravings and mindlessly binging. But I get it, there will be those seasons in life when high stress and an overflowing plate pushes our nourishment down the list.

That’s why I’m sharing this tool for those days you’re in crisis mode and need nourishment but don’t have time or it won’t go down.

Try bone broth - it’s comforting, provides protein and fat in a easy to digest form and healing overall. Another wonderful alternative is miso soup.

Drop in the comments if you’ve been through a season of undereating and if this resonates.

Hey hey! If you saw my stories you know I recently

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!

—
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!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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
⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶️ 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
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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!

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