Escarole and Endive Salad
The wonderful thing about escarole is the slightly bitter taste of the outer leaves and the sweet and tender inner leaves. It is the perfect centerpiece of a salad packed with vitamins A, K, C, fiber, and folate. The addition of endive, roasted veggies, and lentils brings these powerhouse greens to life as the perfect plant-based meal. Complementing and popping the flavors is a lemon and olive vinaigrette. Leftovers hold up well for a next-day lunch.
Spiced Pumpkin Bites
Pumpkin is a powerhouse of vitamins and minerals not to be ignored. The antioxidant beta-carotene converts to vitamin A, which is essential for eye health, immune functions, and skin health. There is also a hearty dose of vitamin C and dietary fiber. Making small shifts like these puts you in the driver’s seat when it comes to nourishing and indulging with foods that support immune, heart health, and beyond!
What is Health Coaching?
What is HEalth Coaching? The health coaching market predicts an increase in qualified educators in the next several years. This strong outlook and growth result from individuals, employers, and healthcare insurers recognizing the need for coaches who help facilitate change, offer guidance, and motivate clients to enhance lifestyle habits, age gracefully, and focus on prevention while living their best lives. You will most likely find health educators through insurance plans, apps, corporate wellness settings, and, most recently, private practices. These are places where medical professionals have recognized the need and advantages associated with improving patient health and cutting claim costs. Accountability, empathy, and compassion are attributes effective health coaches practice as they create a supportive environment where clients feel heard. Struggles are real, and every experience is individual. Most coaches are in this occupation because they are passionate about helping others live their full potential. We actively listen because, at one time, we have experienced not being understood. We ask thoughtful questions because we know the feeling of being dismissed. We convey information clearly and respectfully because we appreciate the emotion and intentions behind the information. A health coach’s services can be accessible and valuable for people from all walks of life. Effective and consistent communication builds a relationship, secures a bond, and ensures that messages and tasks are understood without confusion. With a reliable flow, effective change is more likely to become sustainable. Coaches bring clarity to a goal or situation, and we want to champion the benefits of a realistic, actionable plan tailored to a client’s needs. Wellness journeys look different for everyone, and the skill set they bring jump-start action, motivation, and a positive outcome. A valuable coach will most likely lead a well-rounded and healthy lifestyle. They are inspired and eager to share and help others by optimizing their client’s current habits and behaviors. However, as deeply as they care about aiding in the journey to help others feel their best, they have health challenges also. Their health concerns, whether personal or related to someone close to them, have fueled their desire to guide others. Most can relate to feeling out of balance, but they believe progress is achievable with a foundational approach to habit stacking, stability, optimal health, and optimism. Their comprehensive training, skills, and personal experiences make them more empathetic and relatable as they support your desire to facilitate your health and wellness goals. Health coaches are driven to help clients find answers and create a ripple effect of awareness and knowledge much needed to help them advocate for their best health, facilitate progress, and become aware of what works specifically for their situation and goals. We all must do the work, though. It’s crucial, but the journey is so rewarding. We work in tandem with healthcare providers rather than against them. Ultimately, with a motivational approach, we want our clients to take ownership of their health rather than just follow instructions. Many think we are a luxury ticket item reserved for the wealthy when that is so far from the truth. When you invest in your health, you reduce the need for medical intervention as you age. As a health advocate, embrace that self-care goes beyond food, water, and exercise, and take a moment to reflect on what health means to you. When you are ready, look for a coach you can align and feel comfortable with. What a coach can offer can become a powerful tool for improving overall well-being. With your commitment, trust, and openness, long-term success is within your grasp. In good health!
Habit Stacking Vs. Quick Fixes
Habit Stacking vs. quick Fixes Quick fixes in health, fitness, and wellness rarely achieve long-term success. Although your efforts may offer short-term results, they may fail to produce a sustainable outcome. What we typically see in the media: 30 days to fitness, fad diets, and rapid weight loss declarations to consumers promise the sun and the moon, but the reality of short-term progress without a sustainable plan often leads to those feeling frustration, disappointment, and a sense of being misled. Plans tailored to the masses do not focus on the individual or foundational growth fitting into their daily lifestyle needs. Let’s investigate the consequences of most quick fixes: Restrictive dieting often leads to a regain of weight in the long term. Not consuming enough calories puts the body into what’s commonly called ‘starvation mode’; the body conserves energy by slowing the metabolism, resulting in fewer calories burned. Selective eating patterns, or an unhealthy obsession with food, can often stem from restrictive diets. These fixations vary from person to person, but most will usually experience distress and anxiety surrounding their food choices. Metabolic slowdown is often the result of extreme dieting and excessive exercise regimens. Eating too few calories decreases the body’s ability to convert food to energy, resulting in fewer calories burned and more stored as fat. A lack of quality sleep, too many sugary beverages, and a lack of physical movement also contribute to a slower metabolism. Stress and anxiety over extreme dieting regimens often present mental health challenges and disordered eating patterns. Jumping in too quickly to change, fear of being judged, or worrying too much about food choices they cannot control before they address their basic needs contributes to undue psychological pressure. Adopting a more lenient approach around food choices and making practical, sustainable changes with food and other healthful habits leads to more confidence in food and health advocacy. Lasting change stacks in a positive direction when one can mindfully adopt small, sustainable habits with gradual improvements over time. These transformative advancements leave harmful habits of the past behind as the newer behaviors progress and reinforce positive rewards such as better health outcomes, longevity, and realistic goal setting. The action-based cue is crucial in forming favorable habits in health and wellness. It’s the mindset that triggers the adoption of new behaviors. Habit stacking is simply attaching a new behavior to one you are already performing. Let’s say you get up and walk most mornings. A great habit to stack would be adequately hydrating with a glass of lemon water soon after. Another example would be taking three deep breaths to calm your body and digestive tract before you sit down to any meal. If you are prone to opening your phone first thing in the morning to check emails, consider downloading a meditation app (Waking Up) and engaging in a five or 10-minute meditation instead. When you anchor a new habit to an existing well-established habit, these modest changes become manageable and more likely to stick over time. Initiating the newer behavior creates the routine; the rewards are improvements in your overall well-being. Rewarding your intentions with positive affirmations or having someone close to keep you motivated and accountable for your goals lays the groundwork for consistency and motivation. The supportive framework of positive, incremental steps systematically changes behaviors for the better. Affirmative goal setting, actionable steps, and reinforcement of these routines aid in achieving long-term success. You cannot force change on anyone. The pressure does not evoke a constructive outcome. Yet, when I ask my clients what they want to achieve in their health and wellness goals, the answers are simple yet powerful. We all want to feel more energized and have better physical and mental well-being. The following are some critical aspects of how habit stacking advancements and foundational progress accelerate positive results: Physical activity: Movement is vital, even just a short walk. Advancements like adding a mile to the walk and including a round of sit-ups or squats are fitness-related stacks. Goal setting sets one up for achievable health objectives. Start small with a simple but effective intention. If work productivity needs more efficiency, aspire to review meeting notes with the proper follow-up soon instead of waiting till later. After your lunch break, take 5 minutes for a quick walk to clear your head for the remainder of the afternoon and strengthen your digestive processes. These achievable objectives inspire optimism and keep you motivated on your health journey. Cognitive mental energy and decision-making are more structured and easily accessible because you are stacking on established routines, making that habit more automated daily. Checking in with your emotions more often instead of checking off a never-ending to-do list is a stacking improvement, never to be underrated. When you sit down to dinner, share something positive from your day. Instead of a text to check in with a friend or loved one, make a phone call for a short chat to hear a voice and have a conversation. These self-improvement examples may not always free up time, but they can help you discover effective ways of establishing sustainable routines that nurture body, mind, and spirit. When you reflect on the life you want to create, remember you are in the driver’s seat. Releasing unfavorable habits and replacing them with positive behaviors are proactive responses that will significantly modify your environment. Gradual change and establishing newer patterns will reward your efforts and bring balance, creating a more robust and reliable foundation than any quick fix. In good health!
A Glimpse into a Heart-Warming Community
A Glimpse into a Heart-Warming Community Four days across the pond w/Mom wasn’t exactly how I envisioned my past week playing out. Still, in a moment of grief for the sudden death of her brother Jim, accompanying my mother to her hometown of Blacklion in County Cavan, Ireland, was what I needed to do to give her comfort. Off we went to the land of green pastures and a culture I had not visited for nearly 32 years. Four days of ceremonious rituals to celebrate a man’s life I hardly remember, but this trip wasn’t about me; it was all for immediate family, or so I thought. If you ever want to be embraced by a society that defines community, traditions, and values, this is a destination you should pay attention to. From the moment we landed until our very quick stay ended, the outreach of love and support reinforced how compassion and the power of unity conquer all in times of grief. Where do I begin? This culture strives to hold on to what bonds humans: an environment where inhabitants appreciate that they have each other in times of need. The generosity, selflessness, and unconditional actions warmed me to the core, mostly because I witnessed first-hand what it meant to my mother and her immediate family who joined us. I will always cherish feeling welcomed, supported, and included. We all have experienced grief, and when these moments are ours to endure, a familiar face, a story, and a hug are the best remedies for healing. My experience this past week in a foreign place gave me a renewed perspective on humanity. I want to keep this feeling close at a time when I feel so much division wrestles with my beliefs of hope and humankind. At times, the ill will and negligence we witness in the world and around us negatively hampers our spirits. Getting into a habit of practicing more community-driven acts could very well raise us above indifference. “When you are in the presence of others that care, you are not alone.” Fr. Loughlain Carolan relayed that message in a beautiful eulogy to honor my late uncle. That phrase went straight to the center of my heart, and in those several words, I surmised the thoughts I was searching for to define all I had witnessed in those three days. Tradition and culture are alive and thriving through generations in this peaceful community where a quick hello is rare. A stranger becomes a friend quickly as people want to talk, get to know you, and offer a smile. Open arms, comforting food, and lots of tea cures all. Thank you, Fr. Carolan, for your compassionate tribute and the well-put summation of all I observed as a spectator. Initially, I felt like that fish out of water, but that uneasiness quickly vanished. I was often addressed not by my name but by the endearing use of the term “love” so frequently I understood that I came as a stranger but left as family. Community and connection are self-care practices we should prioritize and practice regularly. Making the best of an unexpected situation where neighbors come together to aid in the grieving process is a beautiful opportunity to express love, empathy, and kindness. Remember, even the most minor acts of goodwill can be transformative. These actions guide with a greater sense of purpose as its beacon. As the community united in grieving with us, I acknowledged it wasn’t just about direct family members; this community was sorrowful, too. They were Jim’s secondary family; together, we honored his life and memory respectfully. As Irish folklore states, “A stranger is someone you haven’t met yet.” Just as divided as the world seems lately, some will drop it all and lend a kind word, a nod, and loads of freshly baked brown bread (the best!) to show how much they care. In times of sorrow or celebration, collective unity and strength contributed to something larger than all of us, offering reassuring hope and comfort to those who needed it. Up Cavan In good health
Why Do I Have So Much Gas
Why Do I Have So Much Gas? Flatulence, a topic that may cause discomfort, is a normal part of our digestive process. We often feel a sense of privacy or even embarrassment when discussing gas, largely due to societal norms. However, acknowledging that flatulence is a regular bodily function can help alleviate unease or fear of judgment. Despite the social stigma, fostering a more open dialogue about digestive health is crucial in normalizing the discussion and making us feel more comfortable and less anxious. Flatulence, or gas, is a natural bodily function; understanding its reasons is vital. Our complex digestive system is crucial in this process and can be better comprehended for favorable management. Certain foods and drinks are more likely to cause gas than others due to their composition and how our digestive system processes them. The typical suspects are high-fiber foods like legumes, cruciferous vegetables, whole grains, artificial sweeteners, fried foods, highly processed foods, and dairy. One culprit could be a lack of the enzyme lactase found in foods containing lactose in dairy products. Another offender is high-fat and fried foods, which slow digestion and cause food to ferment in the gut. Furthermore, artificial sweeteners often found in gums and sugar-free foods contain sugar alcohols that are not fully absorbed by the body, leading to uncomfortable bloating and gas. Other gas-producing foods (for some) are garlic, onions, certain nuts and seeds, and additives and preservatives often found in convenience foods. On the other hand, foods improperly broken down without sufficient digestive enzymes in the small intestine cause harmful bacteria in our large intestine to feast on these undigested particles, fermenting the waste matter. Digestive enzymes, which are proteins that help break down food into smaller, more absorbable components, play a crucial role in this process. When these enzymes are lacking or underlying health issues are not addressed, undigested food particles can reach the large intestine, which becomes food for harmful bacteria. This bacterium develops into a foul-smelling gas, unlike the odorless stems from eating too quickly, not chewing properly, swallowing air, or drinking carbonated beverages. While some gas is typical, foul-smelling gas that becomes persistent and accompanied by other symptoms like abdominal pain, bloating, weight loss, diarrhea, or constipation can be a red flag. These irregular issues could indicate potential health issues such as dysbiosis, infections, food intolerances, or malabsorption. If you notice changes without a clear dietary cause, like sulfur-rich foods or dairy products, these could be signs to consider speaking to a healthcare professional. Taking this proactive step could help ensure your digestive health is in check. Feeling empowered to discuss digestive health, including topics like gas, instead of hiding them leads to a more healthy, open, and honest approach to optimal well-being. Whether for yourself or a loved one, an open dialogue of sharing experiences or concerns creates a safe space, reduces anxiety, and improves health awareness. This open discussion can help us feel more comfortable and less anxious about our digestive health. In good health!
Learning to Drop a Curveball
Learning to Drop a Curveball is part of the journey At one time, anxiety ruled my life. I tried to cover my feelings and plowed through the day, getting things done. At that time, my feelings on the subject were that selfish people indulged in self-care, and it was nowhere on my radar. Sure, I exercised and made a healthy dinner, but from the time I got up to hit the gym early till my head hit the pillow, there was NEVER downtime. Early childhood memories were of a family where something always needed to be done, and we kept ourselves busy to avoid discipline. How I translated that into my adult life is funny and somewhat sad. My strong work ethic equated to being hardworking and prosperous, but the expectations I put on myself were physically making me sick. Life is always going to throw curveballs our way. This informal way of defining an unexpected or challenging situation shouldn’t predict a long-term sense of unfairness and angst. We may try too quickly to solve the problem without the proper tools. On the other hand, a curveball could leave someone stuck in a self-sabotaging pit where it is perceived that there is no way out. Letting that figurative ball drop may be the best way to handle the situation effectively. Even with my best efforts to correct my digestive issue, it wasn’t until a doctor wrote in my health portal, “Ellen is very anxious.” I knew I was giving myself nothing but more problems unless I addressed my coping mechanisms and my mental state. I needed some balance in body, mind, and spirit. That doctor unknowingly gave me a gift that day. The excessive stress I thought I was hiding so well was busting at the seams and keeping me from getting well. Sometimes, we all need or should examine lifestyle practices to repair, restore, and revitalize. I didn’t face those curveballs head-on because I wasn’t skilled enough to address that difficult challenge successfully. Let the curveball drop, retreat, and strategize what’s next: Modify your mindset Giving yourself a break Shift and fine-tuning daily routines Align with a solution Be at peace with trying your best every day Life has curveballs, and as frustrating as the unexpected is, we don’t have to overreact. Go ahead and feel whatever emotions arise, but letting those feelings go is critical so they do not hamper your good intentions. Remember that fear holds us back, and courage facilitates change. It’s okay to be impacted by an unexpected disappointment if you don’t wallow in it too long. Choose determination over despair and make those situations a learning opportunity. Making time for yourself is a self-care act worth the effort. Remember, it’s okay to seek support if you feel overwhelmed. Prioritize what truly matters, as this is sometimes more effective than trying to handle everything at once. Find a balance between activity and rest, and always remember that you’re not alone in this journey. There are people and resources to help you facilitate harmony when it feels out of your control. In good health!
Spiral Zoodle Pasta
This is a delicious way to experiment with a wide range of flavors that come together in a delightful meal. If you are in Reset, substitutions are noted. .
Verde Veggie Jackfruit Tacos
I like to be prepared with ingredients at home. We can’t always be on top of meal prep, but I did have a can of jack fruit, black beans, veggies, and some green enchilada sauce. I always have tortillas in the freezer and made some of my vegan queso earlier in the week because you can always do something with that as it is a versatile sauce with many uses. The beauty of this recipe is that I encourage you to use veggies you like and feel free to switch up the greens, switch up the pepper with diced broccoli, and omit the chilis if that’s not your jam. You will still come up with a delicious filling that will be delicious and provide nourishment. Vegan Queso Nut cheeses seem to be all the rage, but we must be mindful of too much saturated fat in our diets for optimal gut health. Therefore, I created a plant-based queso with oats, carrots, and red pepper as the main ingredients. This tasty queso is versatile, creamy, and a snap to make for dishes all week long. For example, a veggie bowl, a baked potato, dipping sauce for roasted veggies, tacos, quesadillas, or skillet nachos
Hearty Hearts of Palm Stir-fry
Stir-frying is a valuable method used to cook vegetables quickly over high heat, preserving nutrients for maximum retention. You are also getting a variety of nutrients in one meal. Using the hearts of palm noodles knocked it out of the park here providing a variety of vitamins and minerals you typically don’t find in your run-of-the-mill pastas. I used an orange teriyaki sauce and added in a sticky ginger tempeh. Of course, this is customizable to suit your specific tastes and needs but I’ve provided a quick and easy recipe below for when you want a nutritious gut-friendly meal on the table to feed those microbes.