Beat PMS Symptoms Naturally

I’ve received several requests now for a post on PMS and how to naturally deal with unwelcomed period bullshit.  You know, the bloating, the unhealthy cravings, the cramps, the mood swings… It can be a total downer, although I’ve learned to view my period as a cleansing process for the body to make the whole situation a more pleasant experience.  A positive attitude is everything in life, but sometimes you also need a little help to minimize symptoms.  Here are some of my top recommendations for reducing PMS discomfort:

Diet

When I was younger, a friend and I used to have a “fuck you, period!” ritual every month where we’d pig out on burgers, chili cheese fries and milkshakes at a local diner.  Why is it that when we get our periods we often crave the foods that feel good in the moment, but actually make our symptoms worse?

It wasn’t until I replaced the crap for nutritious, wholesome, REAL food that I really noticed a big reduction in my PMS symptoms.  Eating nutritious foods rich in vitamins, minerals, and antioxidants is what the body thrives on, especially during that time of the month.  Fill up on alkalizing foods like leafy green vegetables and fruit, healthy fats high in omega-3s like salmon, nuts or chia seeds, and unprocessed whole grains, like quinoa or rice.  Eating foods rich in potassium, calcium, and magnesium will help reduce cramps, so eat bananas, dark chocolate (the darker the better), and spinach.  If you’re craving meat, eat some red meat (preferably grass-fed organic).  It’ll help restore depleted iron levels. Feeling bloated?  Drink plenty of water, but also eat foods that are natural diuretics (aka, foods that make you pee more).   Parsley, pineapple, lemon, celery, ginger, cabbage, and apple cider vinegar are all examples. I like to start the morning off with my Daily Green Smoothie which is packed full of nutrients and will typically drink warm lemon water with ginger throughout the day.

Light Exercise

While some people feel like being sedentary during their periods, I’ve found that light exercise can be quite beneficial.  Exercise helps reduce stress and when I’m feeling depressed and irritable, exercise makes me feel relaxed.  Try exercises like walking, running, swimming, biking, or some gentle yoga poses like these ones here:

Essential Oils

Aromatherapy  has been used for many thousands of years as a way to lower stress levels, relieve pain, improve mood, and suppress cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells (source: Women’s Health Magazine, Cancer Tutor).  Different oils initiate different responses in the brain, which in turn, directs your nervous system to say, “relax” or “spring into action.” During or before menstruation, I recommend clary sage, lavender, chamomile, ylang-ylang, grapefruit, jasmine, or cedarwood to ease symptoms and lift your mood.  I personally like to mix a couple drops of oil with some coconut oil and rub it on my stomach if I’m experiencing discomfort.

Cannabis

Finally, more people are publicly acknowledging the wide-ranging medicinal benefits of the cannabis plant.  For period-related struggles, cannabis can be amazing, and a great alternative to pharmaceutical pain medications that may be harsher on the body. Cannabis rich in the compound CBD is gaining popularity due to its ability to greatly (and in most cases relatively instantly) reduce pain and inflammation while lifting your mood.   In fact, Queen Victoria, as well as many other recognizable, historical women, used CBD-rich cannabis in the 19th century to reduce her menstrual cramps (source: Project CBD).  CBD differs from THC-rich cannabis in that CBD-rich cannabis has little to no psychoactive effects or the “high” most people associate with cannabis.  It’s for this reason that strains high in CBD make it a premier choice for many users.

Remember to Breathe

This tip is for everyone, but especially for those women who get anxious, crampy, depressed, or tired during their periods.  So much can be controlled not only by the brain but by the breath.  Start by taking deep, even breaths in through your nose and out through your mouth.  If you can, incorporate some of the yoga poses from above.  Focus on your breath and remind yourself that everything will be ok!

 

Have comments, questions or suggestions?  Have additional methods for relieving cramps or PMS symptoms? Leave a message below, or reach me through my website.

Thanks for reading!

4 Ways to Motivate Yourself When All You Want Is To Do Nothing At All

I was inspired to write this post based off how I currently feel on this cold, foggy day.  I’m working from home, and I want nothing more than to cuddle up with my dogs and hibernate.  However, that’s not an option as work has to be done. So, what do I do to motivate myself?  Here are some tips that work for me, so if you can relate to what I’m saying, please try these suggestions out!

 

1. Eat fat. 

Our brains are made up of about 60% fat and need fat to promote clear thinking and focus. Outdated research suggested people stay away from products containing fat, so for me growing up I typically ate fat-free products.  I can’t tell you how relieved I am to now know that healthy fats are actually an essential part of our diet.  Foods like avocado, salmon, coconut oil, organic grass-fed butter and egg yolks are all examples of healthy fats that most people should consume on a daily basis.  I personally don’t eat much dairy, but it makes me sad that I deprived myself of the delicious goodness that is whole milk and 2% Greek yogurt for so many years.  Fat-free products not only taste unsatisfying, but they are typically packed with preservatives and hidden sugars in attempt to improve flavor.  By eating more fat, especially earlier in the day, you can power your brain, enhance learning and memory, and protect yourself again future brain diseases.

To give you an idea of how I fit fats into my diet, here is an example of what I might eat in a day:

Early Morning Meal — My Daily Green Smoothie, which always includes chia seeds and hemp seeds

Breakfast — Two eggs fried in either ghee or coconut oil with vegetables sautéd in either coconut oil or olive oil over rice.

Lunch — Mixed green salad with avocado and a little olive oil with lemon and lime for dressing.

Snack — Apple with almond butter.

Dinner — Baked salmon with steamed broccoli over quinoa.

Fat sources for the day = chia seeds, hemp seeds, egg yolks, ghee, coconut oil, avocado, olive oil, almond butter and salmon.  If you focus on eating whole foods, it’s not so hard to get your daily fat!

 

2. Experiment with Essential Oils

Aromatherapy has been used for thousands of years to improve mood, aid with sleep, energize, fight disease, and so much more.  There’s pretty much an essential oil for just about anything you can think of.  For me, after years of taking pharmaceuticals to manage ADHD, essential oils, in addition to diet, have become my all-natural solution for staying focused.  There are different oils you can use, and there are also oils made of a combination of different scents.  My absolute favorite oil is by DoTerra and it’s called InTune.  It’s a combination of several oils, but it’s my go-to scent whenever it’s time to get working.  Other oils that work well, which are mostly found in InTune, are lavender, Roman chamomile, mandarin, ylang ylang (I love this scent!), frankincense (I love this one too!),  vetiver, and patchouli.

 

3. Use Cannabis

This recommendation might sound counterintuitive and also may not be a solution for everyone.  For me, I have found with certain strains of cannabis that I can manage my ADHD-tendencies.  I do live in California where just about anyone can get a medical marijuana card, so apologies to those of you who unfortunately don’t have access to legal medicine.  For those of you who do, certain strains can actually give you clarity, laser-sharp focus, and can get those creative juices flowing.  Of course, it’s always important to consult your doctor or bud tender first, since they will be able to recommend the best strains for your specific needs, but definitely ask if cannabis can be a good solution for you too.

 

4. Set Daily Goals 

There’s something about writing out your daily to-do list that makes it much easier to get work done during the day.  I think it’s because lists hold you accountable and help with time management.  I actually prefer to write my list the night before, so that I can know exactly what needs to be done when I wake up the following day.

The other part of goal setting, especially when you’re feeling unmotivated, is to set what I call “power hour” goals.  It doesn’t necessarily need to be an hour, but what I’ll do is set a timer for typically about 20-30 minutes and during this time I have to stay completely focused on one task, like writing a blog post.  When my timer goes off I then allow myself a five minute break to walk around and stretch. Sometimes on my break I even let myself check Facebook 🙂  The point is that this system forces my lazy brain to work hard with the promise of a reward.  Because I get to take breaks I don’t get burnt out this way, not to mention I get in a little exercise!

 

For more tips like these, please leave a comment or drop me a line on my website.  Let’s talk!

 

 

 

 

 

 

Chinese Green Beans With Pork

San Francisco is a city rich in culture and diversity, which is one of the greatest reasons why I’m obsessed with this city. Because I grew up in a densely Asian-populated neighborhood, my comfort foods have always been any kind of Asian dishes. I love the flavors and smells and have luckily found that many Asian dishes are fairly simple to replicate at home.

My friend and I made a stir-fry dish the other night with green beans, minced pork, garlic, scallions, and mushrooms that we put over rice. It was incredibly easy to make and had the same flavors as the food I’d buy at one of my favorite Chinese restaurants in the neighborhood where I grew up. Although we ate this dish with rice, I think it would also go well in lettuce cups for a lighter version, or even with noodles. I found the recipe on Tasty (accompanied by a straightforward cooking demo video), but my friend and I switched the recipe up a bit to make it our own. Here is our version:

c9aaa16c-cf47-4392-a960-e259bc575268.jpgIngredients

-1 lb. ground pork

-1 lb. green beans

-4 cloves garlic, diced

-4 scallions, chopped

-4 oz. shiitake mushrooms, chopped

-1 tbsp chili sauce

-dried red chili flakes (optional)

-2 tbsp tamari or soy sauce

-1 tbsp rice vinegar

-1/4 cup sesame oil

 

Instructions

1- In a wok or large pan, heat the sesame oil over high heat. When the oil is hot, add the string beans and cook until blistered. Remove from the pan and set aside.

2- Add more sesame oil if necessary to the pan. Add the scallions and garlic about a minute, or until fragrant. Add the mushrooms and ground pork. Once the pork has browned, stir in the chili sauce and add the red chili flakes. Then add the green beans back to the wok or pan and stir all together.

3- Add the soy sauce or tamari, rice vinegar, and a dash of pepper. Serve over rice or with lettuce cups, or just on its own. Enjoy!

 

Please Join Me For Some Health Talks

This Fall I’m excited to announce I will be hosting some health talks!  If you live in or around the Bay Area, then please join me for the following events:

1. Health Coaching: A Tool To Optimize Your Health

Learn how health coaching can help you reach your health and nutrition goals. We’ll discuss what health coaches do, what outcomes can be achieved and whether working with a health coach is right for you.

When: Tuesday, September 8 from 6:00pm-7:00pm

Where: Jewish Community Center, 3200 California Street, San Francisco

Price: Free

Heart-Health

2. Wellness For Women: A Three-Part Series for Overall Health

Week 1: Creating Balance In Your Life

Learn how to nourish your body and create balance in your life by focusing on the importance of quality relationships, career, spirituality, physical exercise, and nutrition.

Week 2: Choosing the Best Foods For Your Health

The foods we eat affect our mental and physical wellbeing. Welcome to Whole Food School 101, where you’ll learn how to choose the best foods for your health.

Week 3: Dealing With Food Cravings Caused By Emotional Eating

Learn about the effects of sugar on the body, how to deconstruct your sugar cravings, and how to reduce sugar intake to improve health and longevity.

When: Tuesday, October 6, 13, 20th from 6:00pm-7:15pm

Where: Jewish Community Center, 3200 California St., San Francisco 

Price: $75 for members and $90 for non-members

About Me

unnamed-2Jessica Kleid is a native San Franciscan who’s always been passionate about food, fitness and living well. She received her training as a health coach from the Institute for Integrative Nutrition, where she studied over one hundred dietary theories and was trained in a variety of practical lifestyle coaching methods. Drawing on this knowledge, Jessica completely personalizes a “roadmap to health” that suits your unique body, lifestyle, preferences and goals.

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

Spicy Crunchy Roasted Chickpeas

Crunchy, salty, and packed with protein, chickpeas are the perfect snack. Just one cup of chickpeas has 39 grams of protein! I can eat a whole batch of spicy chickpeas in one sitting, so the recipe below is two servings worth. This recipe is SO simple! All you have to do is season the chickpeas with spices and olive oil, toss them, and roast them!

unnamed-1

Ingredients

-2 (15 oz) cans chickpeas (garbanzo beans), thoroughly rinse and drain

-2 tablespoons EVOO

-1 teaspoon cumin

-1 teaspoon chili powder

-1/2 teaspoon cayenne pepper

-1/2 teaspoon sea salt

Instructions

1. Heat oven to 400 degrees F.  Place rack in the middle of the oven.

2. Put chickpeas in a bowl with all spices and olive oil.  Evenly coat the chickpeas, then place on a lined cookie sheet.  Roast in the oven for 40 minutes or longer depending on how crispy you prefer you want them.

5 Healthy Breakfast Recipes Your Kids Will Love!

breakfastIt’s so important to have a nutritious breakfast.  You want your kids to start the morning with something that’ll fuel them for a large portion of their day.  I believe superfoods, protein, complex carbohydrates, healthy fats, vitamins, and fiber are all vital for energy, sharp focus, growth, a strong immune system, vibrant skin, and healthy digestion.

BEWARE

Steer clear of sugary breakfast foods and beware of misleading labels.  Sugar is addictive and horrible for your health, so power your kids with something nutritious in the morning instead! Juice also has a lot of sugar in it and lacks the fiber that fruit provides. Your kids may show symptoms of an intolerance too (milk is a common one), so for a morning beverage, try a healthy smoothie or fruit-infused waters. Lemon, cucumber, berries…any combination that tastes good in your water. I keep a large container of infused water in my fridge so it’s convenient at any time.  If you have fizzy water you can add fruit to that too.

lemons

EAT THIS

Here are five breakfast recipes that will taste like a treat!

  • chia seed pudding – Chia seeds are packed with protein, omega-3s, fiber, calcium, and antioxidants. When the chia seeds expand in liquid they become gelatinous, and that actually helps cleanse your digestive system. I love chia seed pudding too because there are so many ways to have it! Chocolate, strawberry, almond, coconut, etc… If your kids are up for trying this I think they might like it!
  • banana peanut butter open face sandwich  Bananas are great. They offer fiber, a ton of potassium, and lots of vitamins. They sustain blood sugar and boost energy. Add some peanut butter and nuts on top for protein, healthy fat, and fiber among other vitamins which will all naturally provide energy for longer periods of time without a huge crash like you get after eating sugar.
  • Bacon, Eggs, and Apple Slices – Believe it or not, if you buy quality bacon and pastured eggs and you add some apple, you got a well balanced meal. There are so many ways to quickly make eggs. If you can get your kid to do a scramble one day and add some vegetables that would be awesome! Look for nitrate free, or uncured, bacon. It doesn’t have added chemicals. This meal will give your kid protein and fiber, and if you cook the eggs in a healthier oil like extra virgin olive oil or a little quality organic butter, then your kid will also get brain-fueling, healthy fat. I recommend using one egg yolk for every two egg whites. The whites have all the protein, and the yolk contains the healthy fat.
  • french toast with berries – French toast was always one of my childhood favorites. However, I remember always feeling sick after eating it (especially after drenching the toast in Aunt Jemima syrup). This recipe uses healthier substitutes like cottage cheese and almond milk, which eliminates some of the dairy that many kids are intolerant to.
  • Jessica’s superfood smoothie (serves 2) – I love starting my morning off with this energizing smoothie. It’s full of antioxidants, fiber, vitamins, protein, and omegas. I add a handful of spinach to my drink, but that’s totally optional. I blend:

1 cup unsweetened almond milk

1/2 cup organic strawberries

1 banana

1/2 cup blueberries

1/2 cup raspberries

1 tablespoon chia seeds, 1 tablespoon flaxseed, 1 tablespoon hemp seed (I eyeball it for all the seeds)

1 scoop maca powder (amazing health benefits)

2 teaspoons bee pollen (high in protein!)

1 tablespoon cacao nibs

Blend everything and enjoy this energy drink. Serve alongside some avocado toast.

unnamed
FYI- some of the seeds and maca powder can be found for a better price in the bulk bins at Whole Foods.

5 Tips to Reduce Stress Instantly

75%-90% of all doctor visits are stress related.  When stress goes untreated it suppresses the body’s immune system and ultimately manifests as illness. Poor nutrition, environment, career, unhealthy relationships, and lifestyle can all impact your body by releasing cortisol, the body’s stress hormone. While it’s normal to release cortisol, it’s important for your body to return to its normal cortisol levels following a stressful event.  In our high-stress culture though, your body doesn’t always have the chance to return to its normal cortisol levels, so your body is constantly in fight or flight mode which makes you more prone to several negative effects.

Here are five tips to help you reduce your stress instantly:

1. Make lists

You’re busy and have tons to juggle.  Writing things down, creating lists, and prioritizing tasks is one of the quickest fixes for reducing daily stress.  I recommend keeping a list of everything you need to get done for the day, then reorganizing these tasks in order of importance.  I also suggest completing the least exciting or hardest task before 11:00am.  Our willpower and focus is only good for so long, so put your energy towards finishing the most stressful work for the day earlier on.  That way by 11am you can take a big sigh of relief, because the rest of the day just got easier.

2. Move your body 

Early morning surfset with my girls!

Early morning surfset with my girls!

Our bodies crave movement.  Find something you have fun doing and make it part of your daily routine. Exercise is a way of releasing built up tension, so instead of reaching for the sugar and booze, get your body moving if you’re stressed.  It doesn’t have to be an intense workout.  Get off the subway a little early and walk the rest of the way to work, or take a work break to stand up and stretch at your desk.  You’ll feel much better!  Find a type of exercise that works for your body’s needs.  What did you like to do as a kid?  What makes you feel good?

3. Breathe 

Do you ever experience moments where you realize that you haven’t been breathing?  I mean, really breathing, like from the belly.  Start breathing consciously.  Slow your breath down and allow your body to relax for a moment.  Can you see your belly moving in and out or are you just breathing through your nose?  Breathe in for four counts and out for four counts, breathing through the belly.

4. Self-massage

Loving touch is so important to our mental health.  We crave affection and not all of us get it on a regular basis.  Give yourself some love.  Try massaging yourself.  Do you have tension in your shoulders?  Your temples?  Your neck? Breathe consciously and use your hands to make yourself feel good!

5. Lavender essential oils

Essential oils have been used for centuries for healing. Lavender oil has many therapeutic effects, and it’s a personal Lavender_lgfavorite for relaxing the mind and body and reducing stress. Poor sleep is often a result of stress, so lavender oil is especially useful at night before bed.  I like to put a couple drops on my hands to rub over my pillows. I’ll also put a couple drops on the back of my neck to relieve tension, and there are tons of other uses and methods for applying lavender oil.

Want more tips like these? Subscribe to my newsletters or contact me for a complimentary health consultation.

8 Tips to Help Yourself Eat Better During the Week

We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved.  When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food.  I recommend Sunday as the day for cooking and preparation.  This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.

Top tips for eating better during the week:

1. Make a batch of your favorite whole grains 

Whole grains can be very versatile.  I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein.  Fried rice is an easy enough recipe that’s always a favorite.  For more information and a list of all whole grains, click here.

2. Designate one day for prepping

As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans.  This saves time and makes eating healthy more realistic.

3.  Cook once, eat twice (or more!)

Prepare enough food while cooking to have leftovers.  Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.

4. Keep a food journal

It’s easy to forget the meals we eat.  If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.

From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off.  Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.

6. Cook at home

I love going out to eat.  It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself?  When we eat out, there’s no way of controlling what exactly goes into our food.  I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat.  Aim to eat at least two homemade meals a day, then work toward three meals at home a day.

7. Plan your meals

It’s much easier to eat well during the week if we take some time to plan meals ahead of time.  Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy.  If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!

8. Add in vegetables, nuts, legumes, fruit, and whole grains

By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings.  When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.

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Pay me a visit at www.jkhealthcoach.com to learn more about how working with a health coach can benefit you and the ones you love!

Essential Oils for Dogs

Essential oils have amazing benefits not just for humans, but for animals too. Anxiety, relaxation, joint pain, breathing, digestion, insect repellant, antiseptic, healthy skin and tissue are just some of the issues essential oils can help animals with.  It’s amazing to see what happens when I let my puppy sniff lavender essential oil.  The crazy pup lays down and actually drifts off to sleep!smokey

Quality essential oils should be therapeutic grade and 100% pure.  I personally use doTerra essential oils, because they are the purest oils- Certified Pure Therapeutic Grade- and work really well for me and my family.  On my dogs I use lavender to relax them, OnGuard to keep away ticks and fleas (mixed with some coconut oil along their spines), and Serenity when we leave the dogs or take them in the car (one dog gets anxious in the car).

Below are my top picks for essential oils for dogs (and even for myself!):

AromaTouch: Circulatory Issues, Overworked Muscles

Balance: Promotes Relaxation and Supports Healthy Joints (Add in Deep Blue and Lemongrass)

Breathe: Supports Healthy Breathing, Reduces Inflammation

Deep Blue: Muscle Cramps and Pain Reducer, Wound Care

DigestZen: Supports a Healthy Digestive System

Frankincense: Promotes Relaxation, Helps Promote Healthy, New Cells in the Body, Insect/Snake Bites, Scarring, Supports Healthy Skin and Tissue

Helichrysum: Supports a Healthy Liver and Nervous System, Wound Care

Immortelle: Supports Skin and Tissue Health, Calms the Nervous System, Wound Care, Reduces Scarring

Lavender: Calms the Nervous System, Helpful for Skin Conditions and Wound Care

Lemon:  Promotes Relaxation, Electrolyte Balance, Maintains a Healthy Immune Response in the Body, Supports the Lymphatic System, Claw Strength

Melissa: Stress Reducer, Immune Support

OnGuard:  Immune Support, Improves Oral Health, Spider Bites

Oregano: Supports Respiratory Health and Maintains a Healthy Immune Response in the Body

Peppermint: Supports Healthy Breathing, Maintains The Health of the Digestive System, Inflammation, Muscle Pain

Serenity: Stress reducer, Burns, Inflammation, Nerve Pain, Scarring, Wound Care

Zendocrine: Kidney and Bladder Support, Liver Support

Essential oils can be pretty potent for animals, so you can mix a few drops of oil with about a tablespoon of coconut oil to put on topically, sprinkle some drops of oil in your hands and let the dog sniff, or use a diffuser.  Use caution with puppies under 10 weeks of age, very old dogs, or pregnant dogs.  Talk to you vet about essential oils and please make sure you are using top quality oils!  If you have questions about how to use the products, which oils to use, or specific questions about doTerra, please email me at jessicakhealth@gmail.com.

To learn more about what I do as an integrative nutrition health coach, please visit me at jkhealthcoach.com.