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Healthy_Upgrades

November 4, 2021 ·

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Tis the season for dry, itchy skin! 😖 ⠀⠀⠀

Tis the season for dry, itchy skin! 😖
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Sure topicals and creams can help but you can also nourish your skin from the inside out by providing it with the building blocks it needs from foods for resilient radiant skin.
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🎣Animal-based sources will give you Vitamin A in a form that is used efficiently by your body. You can supplement with cod liver oil therapeutically during times like this colder dryer season and to fill in any gaps. I do this for my family who is prone to skin issues.
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🌿Plant-sources give us Pro-vitamin A (such as beta-carotene) which is converted to vitamin A and there are many delicious choices!
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Pick one from each slide and add it to your plate to support your skin health. And as a bonus these foods also support immunity as Vitamin A is essential for supporting healthy immune system.
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Save this for later and come back to it when you're grocery shopping!
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Need recipe ideas? Questions? 👇 drop them below!

Thanksgiving tip! 🦃 I love a bitter salad to go

Thanksgiving tip! 🦃 I love a bitter salad to go on the thanksgiving table. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's a nice balance to the rich and heavy foods that's often part of the meal and also offers much needed digestive support.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a simple recipe that I have used for many years using raddicio and escarole. It also looks beautiful and elevates the thanksgiving meal often filled with brown colors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bookmark this for recipe planning or for anytime this season! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup of toasted nuts or seeds of choice (or a mix is fine)⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup red wine vinegar⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup whole grain mustard⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp honey⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 head of escarole, roughly chopped or torn⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 head of radicchio, roughly chopped or torn⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 cup chives, thinly sliced⠀⠀⠀⠀⠀⠀⠀⠀⠀
Extra virgin olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sea salt, ground black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instructions:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Whisk up vinegar, mustard, honey in a large bowl⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add escarole, radicchio and chives to the bowl and mix⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Drizzle with olive oil and season with sea salt and black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Toss everything together⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Top with toasted nuts and seeds

#saladrecipe #thanksgivingdinner #healthythanksgiving #wellnesscoach #healthyrecipes #digestivehealth

We’re entering a busy season where 24 hours migh

We’re entering a busy season where 24 hours might not feel like enough to accomplish everything on the to do list.

And with this comes feelings of stress, disrupted sleep, tension in the body etc. all of which is making you even less productive and leading to burnout before even getting to the holiday season.

When it comes to burnout and stress, there’s an underlying fear or feeling of not having enough time or enough of something. And that belief drives these feelings of overwhelm, panic and stress.

What I’ve discovered of late, is how to use affirmations to shift my mindset and thus how I feel about a situation. Leading to a more productive day and even enjoyment of the process!

I used to think affirmations were corny and just plain ineffective (for me.)Until I learned how to create one that resonates and disrupts habitual thinking that keeps me feeling in lack of time or resources.

If you want to give it a try. Here are simplified steps.
1 - identify what is creating stress for you?
2- why is it creating stress? What do you believe about the situation that’s driving those thoughts?
3- Create an affirming statement that is the opposite of what you believe in #2.
4- Use that affirmation statement whenever you’re feeling stress or start your day with focusing on it.

The magic happens when you sit and really think through the belief that is keeping you stuck!

It might sound like a lot and it took me years for it to click. Sometimes it takes the right person to explain it. Thank you @allie_thatsme!

Of course you still have to address the real life tactical things but mindset and how you approach those tactics makes a huge difference in your experience and your ability to do more.

It’s a tool that I encourage you to try out for this season.

Let me know in the comments if this resonates or if you use affirmations! 🎉

Save this for later! ⏰

Confession… You will never find me planning out

Confession… You will never find me planning out every single meal and actually sticking to it. My general nature is to be more go with the flow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, then you know about this feeling of constriction and boredom with strict plans. But you don’t have to be a regimented Type A person to be a meal prep and planner! 👏
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We all need some kind of structure though - otherwise chaos will ensue. It’s a matter of how much of it you personally need to give you that sense of freedom you ultimately want. Because as I realized, structure actually gives you more freedom. 🎉🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some tips that I offer my clients that I also use on myself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ Plan your meals 3 days in advance - no more no less. 3 days seems to be a sweet spot for most of my busy clients who need to have flexibility for changing schedules or actual cravings and what they want to eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ Know your nutrition goals. Are you working on trying to eat more homemade meals vs take out? Are you trying to add in more fish vs red meat? More plant-foods? Those goals should help inform the WHAT you are putting into your plan and what you’re spending your time prepping. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶️ Delegate the process. Make a list of your local restaurants that offer a healthy option that support your nutrition goals. Even if think all you have are pizza joints (like me) - they often offer other menu items that’s NOT pizza! Look at the sides, the soups, their entrees - you’d be surprised. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▶️ I’m also a fan of meal kits + deliveries. My faves include: @sunbasket for cooking your own meals, @provenancemeals for great omnivore anti-inflammatory options, @sakaralife for inspired plant-based meals. You can find discount codes for them in my linkinprofile. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are some of your favorite tips for meal planning + prepping?

Manage stress + build resilience for fall with Ayu

Manage stress + build resilience for fall with Ayurveda. Replay of my chat with @jenniferkurdyla

If this fall season has you feeling unsteady, anxious and generally unfocused, be sure to watch the replay.

So many great practical tips for remedying those qualities coming up in your life with the science + wisdom of Ayurveda.

Let’s get to 2022 feeling good about how we took care of ourselves and remained present with the joys of this season - and without completely burning ourselves out!

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