For pillars of wellness part 1: nutrition, let’s talk about how nutrition is the core of any functional wellness plan. I consider there to be 4 pillars of wellness including Nutrition, Exercise, Stress Management, and Adventure. All of these pillars work together to strengthen you as a whole. While there may be other aspects of health worth paying attention to, managing these 4 pillars makes everything easier.
There really is nothing more convenient and delicious as egg muffins, there’s a cornucopia of possible ways to prepare them and they can last for days. Here’s yet one more egg muffin option, a great lunch salad and even FRIED RICE!
Paleo Egg Muffins
Thai Chopped Chicken Mason Jar Salad with Chili Vinaigrette
Paleo Pineapple Fried Rice
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In this Friday’s Weekly Round Up we’ll be focusing on hormonal health, food timing and some benefits of choline you might not have known about.
Supporting thyroid health
Best times to eat
How choline effects pregnancy
A discussion on the EAT Lancet paper
Benefits of meditation
Kid(z) tell YOU why we need to eat vegetables
This week’s Recipe Monday is all about meatballs for breakfast, cajun lunch, and chili! The great thing about these meals is that each of them will work awesome as leftovers throughout the week. This week also has my favorite website name so far “The Spunky Coconut”, be sure to check out some of their other recipes.
Cajun Garlic Shrimp Bowl
Pumpkin Paleo Chili
Easy and healthy lunch options can be dificult find. Especially if you don’t bring your own. Often convenience options included vendor machine snacks and fast food, because most people don’t have time to frequent a sit-down restaurant for lunch. There are some places where you can get a good lunch now like Chipotle, Mod Market, MAD Greens and various other new healthy prep food places.
Having a good lunch plan really boils down to proper food preparation. Check out my suggestions below.
How to get more vegetables into your diet is a complex topic but I will try to make it as simple as I can. Here it goes. Step 1 for eating more veggies is…. Cook them! Eating more veggies is easy, we try to make eating veggies complicated because we’ve been convinced that raw and dry is the best way to eat them.
What do you lose when cooking veggies? You lose a little vitamin C and some B vitamins, but you get vitamin C from fruit and B vitamins from meat. What you gain from cooking vegetables outweighs the loss, you deactivate bitter self-defense mechanisms that vegetables have and when you add fat, fat-soluble vitamins A, D, E, & K are readily absorbed.
Make you veggies delicious! Cook them, slather them in oil or butter and add salt. Salt is an essential nutrient and if you have removed all processed foods, you likely aren’t eating enough salt. Every nerve in your body functions through the exchange of sodium and potassium. Salt is necessary for your body to properly absorb vitamin C and it is necessary for supporting thyroid health (not just because of iodine).
When my clients mention they don’t have time to cook breakfast or they get frustrated by the lack of variety, I go over all the possible simple breakfast and combinations. After this discussion, clients tend to become excited about eating breakfast again!
In all honesty, it can be hard to eat a healthy breakfast because 90% of traditional breakfast foods are really just excuses to eat pastries in the morning. Breakfast options like cereal, pancakes, waffles, bagels, toast, biscuits, muffins, and fruit juice are mostly sugar and offer no redeeming nutritional value.
There are complicated breakfast recipes that can take up to an hour to prepare but let’s be honest, these types of dishes are usually reserved for guests. There are numerous simple breakfast options to enjoy.