Two Essentials to Add to Your First Aid Kit

Though I hope you’ll never need either of these essentials, there are two items, ones which you may never have heard of, I believe every first aid kit should be stocked with: activated charcoal and yunnan baiyo.  Between various cuts, upset stomachs, and hangovers, activated charcoal and yunnan baiyo have saved the day for my family upon several occasions. Here is what you need to know:

 

Activated Charcoal

I always keep capsules of activated charcoal at home for emergencies.  There have been a couple times (like the time I got food poisoning or that time my dog ate a poisonous bougainvillea flower) when I used activated charcoal to quickly remedy the problem. Activated charcoal has been used by emergency trauma centers worldwide. It works by trapping toxins or poison in its millions of pores through the entire length of the stomach and small and large intestines preventing them from being reabsorbed by the body by flushing them out. In fact, it is estimated activated charcoal can reduce absorption of poisonous substances by up to 60%.  It’s inexpensive, odorless, and tasteless, and absolutely should not be confused with BBQ charcoal!  You should be able to find it at most health food stores or even some health-conscious grocery stores in the supplement section or online.  Drink lots of water throughout the day when you take it, as it can dehydrate the body if plenty of water isn’t consumed.Activated-Charcoal-Cap.jpg

Top 10 Activated Charcoal Uses

Emergency Toxin Removal

 

Hopefully, you or your loved ones will never ingest something poisonous, but it can happen. As mentioned above, I’ve used activated charcoal when I got food poisoning. Activated charcoal binds with most organic compounds, pesticides, mercury, fertilizers or bleach. It is also used by medics to combat accidental or purposeful overdose of drugs.  Take the activated charcoal as soon as possible in these situations, definitely within an hour of ingestion. Call 911 in the event of an emergency as proper dosing is imperative. Remember to drink plenty of water in conjunction with taking the charcoal.

Alleviates Gas and Bloating

Feeling gassy or uncomfortable from a meal?  Try taking activated charcoal, which binds any gas-causing byproducts in food that cause discomfort. Take activated charcoal before your meal if you know you’re going to eat something likely to cause gas or bloating.

Treats Alcohol Poisoning and Can Prevent Hangovers

While activated charcoal does not absorb alcohol, most alcohol is not consumed in its pure form.  It’s often mixed with chemical fillers or artificial sweeteners.  Activated charcoal will work to remove these toxins that contribute to poisoning in the body.  Some studies have also shown it can greatly reduce blood alcohol concentrations.

Mold Cleansing

Toxic mold can grow in our bodies even without us knowing it.  Flooding, leaks or poor ventilation in the home (especially in rooms like the bathroom, laundry room, or basements) allow mold to thrive. As a result, mold can live in the body and can cause people to suffer from depression, decreased brain function, heart disease, liver or kidney dysfunction, impaired immune system function, severe respiratory issues, headaches, irritated eyes, or vomiting.  While some mold is clearly visible, some mold is not, and can be tested by a professional if your family is experiencing symptoms like wheezing, watery eyes, rashes, coughing, or headaches that can’t be explained in other ways. (Source: Chronic Fatigue and Nutrition, Dr. Axe )

Water Purifying

Whenever I’m traveling somewhere I know I won’t have access to clean, purified water, I always carry activated charcoal sticks. You can put these sticks in water to trap any solvents, pesticides, industrial waste, or other chemicals without changing the taste of the water.  Drinking plenty of water is incredibly important, but make sure you’re drinking clean water.  Even our typical tap water is toxic and contains plenty of chemicals, fluoride, and toxins (source: Dr. Axe, PublicIntegrity.org).   Look for activated charcoal filters to purify the water throughout your home or even countertop models.

Whitens Teeth

Looking for an inexpensive, quick way to get pearly white teeth?  Just dip your wet toothbrush in activated charcoal powder and brush your teeth with it a few times a week to reduce stains and improve the pH balance in the mouth.  It will also absorb plaque and help prevent cavities, bad breath, and gum disease. When brushing with activated charcoal, I like to put paper towels down around the sink, as the powder will stain clothes and grout. Brush your teeth with it, sip and swish some water, then spit and rinse out your mouth until your spit is clear again. No need to brush with toothpaste after.  Continue this practice a few times a week for best results.  That being said, if you have porcelain veneers, caps, or crowns, activated charcoal can cause staining. (Source: Wellness Mama)

 

Yunnan Baiyo

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In traditional Chinese medicine, yunnan baiyo has been used for centuries to stop bleeding externally or internally.  Interestingly, this medicine was a staple of every Chinese soldier’s first aid kit and was later used extensively during the Vietnamese War due to its incredible effectiveness in treating battlefield injuries (Source).  Its reputation is equal to that of penicillin in the US.  I don’t know all the ingredients, but it is said the main ingredients are two types of ginseng and several members of the yam family (Source: IVC Journal).

Yunnan baiyo can be taken orally or topically, depending on what you need it for.  For external cuts, I just mix some powder with a tiny bit of water or saliva to make a paste which I apply directly to the cut.  You will be amazed by the swiftness which it works. The powder is even used by many veterinarians (I actually first learned of this medicine when my dog had a bad cut). Some people, however, can be allergic. I recommend consulting a professional before using it so you can get familiar with dosages. Pick up yunnan baiyo from your local Chinese herbalist or order it online.

 

Looking for more tips to lead a holistic lifestyle?  Check out more of my blog posts or shoot me a message on my website.

Making Cooking An Enjoyable Experience

As a self-taught chef, it took me years to build confidence in the kitchen and to view cooking as something other than stressful.  I had to do a lot of experimenting, read cookbooks, watched Youtube videos, and learned from friends, but with time I found ways to make cooking a pleasurable experience.  I’m no Martha Stewart, but I’ve mastered various cooking techniques and cleaning methods, and finally figured out a way to successfully cut a goddamn onion without crying. Huzzah!

Kitchen preparation is equally as important as the cooking process.  When you eat, you absorb not only the nutrients but also the energy of the food. Macrobiotics, a dietary philosophy centered around health status, location, age, gender, etc., follows the premise that every action on the food affects the quality and nutritional value of the meal.  Every single slice or chop, the speed of the stirring, the quality of the food, the mood the cook is in, as well as the cleanliness and order of the kitchen, is consumed with the food.  Ever heard the expression “Cook with love?”  Aim for that.  Cook with love, and you’ll taste the love.

Keep a Clean Workspace

I want you to imagine two different scenarios.  In the first one, you walk into your kitchen about to cook and everything is a mess.  Crumbs and wrappers litter your counter and dirty dishes pile high in the sink.  In the second scenario, you walk into your clean, clutter-free kitchen about to prepare a meal.  In which situation do you imagine you’d be more excited or inclined to cook?

More than likely, you chose scenario two. Having a tidy workspace always makes the task at hand more inviting.  According to the Japanese, both cleaning and cooking should be a meditation.  Messy spaces can affect your happiness and heighten stress levels, while clean ones have the opposite impact.  I’ve found that I am so much more in the mood to cook when I have the space to work.  Of course, for some, cleaning can be a drag to do after a meal, so this brings me to my next tip.

                                    Clean As You Go

Julia Child says, “In professional kitchens most chefs enforce the ‘clean as you go’ rule, which prevents unsightly messes from building to unmanageable levels and removes clutter, which can distract even the most efficient cooks as they chop, grill, and plate through the evening.” (source: PBS.org)

Cleaning as you go may sound like a lot of effort, but it’s not. I swear, adopting this kitchen habit has totally improved the entire cooking experience.  Not only does it keep counters clutter-free throughout food prep, but there’s much less mess to clean up after the meal is over. For each meal I cook, I now put a paper garbage bag, compost bag or bowl on the counter as my designated scraps bin (I highly recommend composting to reduce your carbon footprint).  I work on a cutting board and prep each item one at a time, pouring scraps into the compost bag as I go. Each prepped food goes into a bowl to keep things separate.  It takes hardly any effort at all. Look how tidy everything looks in this photo below:

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Have Fun With It

If you aren’t having fun yet, then pour yourself a glass of wine, turn on some music, and get your family or friends to help out.  If I find a recipe online, I like to print it out and read through all the directions before I start so that I know exactly what to expect.  I’ve neglected to read through the whole recipe only to find that I wasn’t prepared for some of the later steps.  This would completely halt the cooking process or throw the timing off. Don’t be afraid to experiment with spices and seasoning and always choose fresh, quality products.  The fresher and more seasonal your ingredients, the more delicious and nutritious your food will be.

Good luck and happy cooking!

 

 

 

 

Spiced Chicken With Parsley Mint Sauce

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I can’t pretend I watch a lot of basketball, but I sure do follow NBA superstar Steph Curry’s wife, Ayesha Curry. Ayesha Curry is the bomb. Not only does she have the most adorable family and AMAZING kitchen, but she’s an excellent cook.  I happened to catch her on the Cooking Channel preparing this spiced chicken dish. It’s very easy to replicate and tastes so damn good, especially when paired with coconut rice. YUM.

For the Chicken:

-2 organic, skinless chicken breasts

-2 tablespoons paprika

-1 teaspoon ground cinnamon

-1/4 teaspoon cumin

-salt and pepper

For the Parsley Mint Sauce:

-1 1/2 cup parsley

-handful fresh mint leaves

-2 scallions, chopped

-3/4 cup olive oil

-1/4 cup white wine or water

-juice of one lemon

-4 cloves garlic

For the Rice 

-1 can organic coconut milk

-2 cups white jasmine rice

-1 1/4 cups water

-scallions, chopped

-2 pinches of salt

Instructions:

  1. Place rice in a medium saucepan with the water, salt and coconut milk. Bring to a boil, then cover and let simmer for 20 minutes. Leave the lid on and remove from heat for about 10 minutes before fluffing with a fork and mixing in the chopped scallions.
  2. For the chicken, combine all spices in a bowl. Rub the chicken in the spice mixture until evenly coated. Heat a large skillet or grill pan with some oil and/or a little butter to medium-high heat. Cook the chicken on both sides, about 6-8 minutes per side.
  3. For the sauce, place the herbs, white wine or water, lemon, honey, garlic and scallions in a blender and blend until smooth.
  4. Serve the chicken over the rice, then drizzle on the parsley mint sauce and add a vegetable side if desired.

 

Three Healthy Meals and One Dessert To Impress Your Guests This Holiday

It’s important to eat with the seasons, and with the cold winter months rolling in, it’s time to start eating warmer, more grounding foods. Below are four simple holiday recipes (also budget-friendly!) that should keep meal prep and cook times to a minimum so that you can fully enjoy your holiday season with friends and family. These dishes could either be served together as one delicious four course meal, or perhaps separately before the big Thanksgiving or holiday meal. I would serve the salad first, then serve the soup and vegetable galette together. Obviously save the dessert for last… or don’t!

Winter Salad

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-1 bag fresh spinach

-1 container of pomegranate arils

-1-2 handfuls of dried cranberries

-chopped pecans

-1 pear, diced

-feta cheese

-balsamic

1. Wash the spinach, pat dry and put into large salad bowl.

2. Add the pomegranate arils, cranberries, chopped nuts, pear and feta cheese. I like to add the juice from the pomegranate container.

3. Personally I find that the salad doesn’t need much dressing if you add juice from the pomegranate arils, but balsamic would be a good choice too. Serve and enjoy!

original recipe: autumn chopped salad

Roasted Carrot Soup

-6 organic carrots
-1 potato
-1 yellow onion
-4 cloves garlic
-chicken stock (I used veggie stock or you can just use water. You can also add a bullion cube or Italian seasoning for flavor)
-extra virgin olive oil
-salt and pepper
   1. Heat oven to 425 F. Peel the carrots and cut them into bite-size chunks. Cut the potato and onion into smaller chunks. Place the carrots, potato, onion and garlic in a baking dish with olive oil, Italian seasoning, salt and pepper and roast for 10-15 minutes, until it starts to smell delicious.
    2. Remove dish and place the roasted veggies in a pot. Fill the pot with the chicken stock until it just covers the vegetables. Throw in a bullion cube if desired. Bring to a boil then reduce temperature to a simmer and cover with a lid for an hour.
    3. Place contents of pot in a blender and blend until it’s a smooth soup. Enjoy!
Vegetable Galette
(serves 2, or serves 4 as appetizer)
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-1 puff pastry sheet, thawed
-2 small, yellow squash cut into thin circles
-3 tablespoons pesto
-1/3 cup ricotta cheese
-extra virgin olive oil
-salt and pepper
-flour or whole wheat flour (could also use a GF flour, like coconut flour)
   1. Preheat oven to 400 degrees F.
   2. Sprinkle some flour on the counter or on a cutting board. Lay puff pastry sheet out on top of the flour. Use a rolling pin to spread the sheet out a bit.
   3. Spread ricotta over the puff pastry sheet. Then the pesto.
   4. Lay the thinly cut squash circles on top of the ricotta and pesto. Fold up the sides of the puff pastry.
   5. Drizzle with olive oil. Salt and pepper the squash.
   6. Put in the oven for 15-20 minutes. Serve and enjoy!
original recipe: The Forest Feast, by Erin Gleeson
And finally, for dessert…
Black Bean Brownies
(boyfriend approved!)
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-1 15oz. can beans, drained, rinsed well and patted dry
-2 large eggs
-3 tablespoons coconut oil
-3/4 cups cacao powder
-1/4 teaspoon sea salt
-1 teaspoon vanilla extract
-1/2 cup raw sugar
-1 1/2 teaspoons baking power
-optional: chocolate chips or crushed nuts
   1. Preheat oven to 350 degrees F.
   2. Lightly grease a baking dish (8×8 works)
   3. Add beans to a food processor and puree. Then add the remaining ingredients, except the optional chocolate chips and nuts.
   4. If the batter seems too thick, then add a little water and pulse again. The batter should not be too runny.
   5. Distribute the batter into the greased dish and add optional chocolate chips and nuts.
   6. Bake for 20-25 minutes. Remove from oven and let cool for about 10 minutes. Your brownies are ready to serve!  I poured a little unsweetened almond milk over mine to give them a little moisture. Enjoy!
original recipe: black bean brownies

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.

Looking for more tips?  Subscribe to my newsletter!

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!

Important Things My Physician Never Addressed

Western medicine is extremely necessary and saves many lives every day.  That being said, doctors are busy people, so it’s not often we get the time we deserve with our doctors to get a full health assessment. Wouldn’t it be nice not to feel pressured by the doctor’s time constraint so that we could address everything that may play a factor in our health and wellbeing?  Think about the times you or someone you know was prescribed a pharmaceutical drug.  Did the doctor ever take the time to go over nutrition, lifestyle, and the role stress plays in our health before prescribing that little pill? Does that pill even get to the root of the problem, or does it simply act as a Bandaid, a temporary solution, for your problem?

John Oliver talks about the relationships between doctors and pharmaceutical companies the other night…

Over the years, I have had several instances with doctors where I was diagnosed for something or prescribed something without receiving proper education or a full health check, like what was going on in my life at the time or what my diet consisted of.  Here are some experiences I’d like to share with you:

Antibiotics

I think there have been at least three occasions in my life when I was prescribed antibiotics, each time by a different doctor.  Antibiotics are used to kill bacteria, but in the process also clean out the healthful bacteria inside our intestines that we need, often causing leaky gut syndrome.  Probiotics is a term I never ever heard until just a few years ago through my own research, but is absolutely something I should have been educated about by my physician.  Whenever taking antibiotics, probiotics are essential, as they add back healthy bacteria to our guts. Definitely if you suffer from any type of digestive disorder, if you’ve ever been treated with antibiotics, or if you just want to do something amazing for your body for the hell of it, try taking probiotics. For a list of probiotics, visit my article here.

25-1-e1391041324424PMS

Ladies, some of you may be able to relate to this one.  For many years I suffered from debilitating cramps, depression, and unhealthy food cravings the week before my period and during my period.  None of my doctors ever talked to me about the importance of eating well, especially around the time of my period.  I knew that my hormones were out of whack, but I never knew the science behind what was happening with my hormones. Estrogen levels rise as do our food cravings.  I would crave and indulge in greasy foods, and would get awful cramps and hate the way I felt as a result, because my serotonin levels were suddenly dropping after the moments of pleasure while eating all that food.  I felt more sad after indulging, and didn’t understand my body really didn’t want those onion rings, and that eating those foods would only increase feelings of depression. Not to mention I possibly had leaky gut syndrome as a result from my antibiotics and some undiagnosed food allergies.  Once I learned to eat better, hydrate, and get light exercise instead of pigging out and feeling sorry for myself, I no longer get symptoms of PMS.  Food, herbs, essential oils, and taking care of myself have become my monthly medicine.  Here’s what someone should have told me to eat:

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ADHD

In high school I was tested, diagnosed, and medicated for ADHD.  My mom was anti-drugs and I was all gung-ho about them at the time.  After all, high school was tough, college was near, and I was only a B-average student.  Not good enough in my mind.  I remember telling my physician I wanted the ADHD medicine, Adderall.  His response, was “Sure, you want Adderall?  Then let me just InTune__72556.1407635934.1280.1280write you up a prescription, no problem,” about as casual as if I had asked him to borrow a pen.

I grew dependent on my medication, taking unnecessarily large amounts of the drugs every day and paying the price in happiness and in health along the way.  I became secluded and distanced myself from friends, stopped eating, developed insomnia, and was unhappy unless I was cracked out doing work.  Nobody ever thought to discuss the bigger picture with me when deciding whether to write me a prescription.  My diet was crap, I wasn’t properly hydrated, I had just stopped playing sports after being super active my whole life, and I was stressed from social and parental pressure to do well at school and get into college.  Nobody told me that changing the way I eat and drinking lots of water could improve my attentiveness.  I never heard of any natural forms of healing like essential oils, which can kick ass at assisting in maintaining focus.  I didn’t realize that my sudden lack of activity was making me restless and contributing to my lack of energy.  When I finally decided to stop my medication midway through college, I couldn’t believe how well I could focus on my own if I put my mind to it and used other techniques to maintain mental clarity.

Hypoglycemia

When I was about 10-years-old I fainted during class.  My mom took me to see my physician who diagnosed me with hypoglycemia.  I learned that hypoglycemia means your body is in insulin shock, which depletes blood sugar to abnormally low levels.  The doctor instructed me to drink some soda or have some candy when I was feeling faint, and especially in the afternoons around crash time toward the end of the school day. What the doctor didn’t mention, however, was that this didn’t mean I could eat as much sugar as I wanted.  I learned to make sweets an excuse for eating whatever and whenever I wanted, which created unhealthy habits with food. Another thing my physician didn’t discuss was why I was suddenly hypoglycemic.  It was probably important to know that I wasn’t eating enough at or before school, and the foods I ate weren’t the most satiating forms of energy.  My diet mainly consisted of cereal, bread, cookies, and soda, when I should have been eating whole grains, healthy fats, protein, and vegetables.

Cancer

This part is my mom’s story.  My mom was diagnosed with breast cancer (luckily, very early on) in 2008. She kicked cancer’s ass, but had to continue taking about 10 different types of pills daily, up until about two months ago.  After seven years of taking these pills, which of course created other health problems like arthritis, bone density loss, and muscle and joint problems, and depletion of her normal hormone levels, my mom was fed up with taking them and finally asked her doctor why she had never spoken to her about her diet and lifestyle.  The doctor’s response was, “Oh sure, nutrition can help,” but offered no prescription of leafy greens, antioxidants, or yoga.

Food and living well can absolutely be your medicine, although as stated before, Western medicine certainly has its place. 25-1-e1391041324424

If you have a personal story please feel free to share in the comments below.  Most of us have experienced something similar to what I’ve described, even if you’re just realizing it now as you’re reading this article. I know I could go on and on about friends’ personal stories of being misdiagnosed or treated for something with a pill that created a whole list of awful side effects.

I understand the impact stress has on our physical and mental wellbeing.  As a health coach, I give my clients the time they deserve to talk freely about their health and the areas of their lives that affect happiness and health: relationships, career, spirituality, and physical exercise. Satisfaction in these four areas, along with proper nutrition, is the key to lifelong happiness and health, not a little pharmaceutical pill.  Consider all the money you can save on doctor visits and bills by taking control of your diet and lifestyle today.  So, next time you need to pay a visit to the doctor, discuss the bigger picture with your physician, and remember that food, rest, and balance are often the answers to healing.stress

If you have any questions about any of the above topics, essential oils, or health coaching, please drop me a line at jessicakhealth@gmail.com.

JessJessica Kleid

Owner of Jessica Kleid Health Coaching

http://www.jkhealthcoach.com

Meatless Monday- Rice with Kale and Toasted Cashews

We live such busy lives that we deserve an easy, warm, home cooked meal. So many nights I find myself digging through the pantry looking for an quick dinner.  This rice dish with kale and cashews is great because it’s simple and it offers a little bit of everything- whole grains, protein, healthy fat, and leafy green vegetables. I also love it because it can last a few days, so you only need to cook once and eat three or four times, something that’s ideal for the average busy person.

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Ingredients:

-1 cup uncooked arborio rice

-3 cups water or chicken broth

-a couple handfuls of cashews

-1 bunch laciano kale, stems removed and leaves massaged

-1/2 cup chopped onion

-1 tablespoon organic butterunnamed-2

-2 tablespoons extra virgin olive oil

Instructions:

1. Saute onion in oil and butter in a skillet for three minutes.

2. Add rice and stir for two minutes.

3. Stir in 1 cup broth or water. Cook and stir until liquid is absorbed.  Gradually stir in next cup of liquid.  Add kale to rice and mix in.

 

4. When liquid is absorbed, add remaining one cup liquid.  Meanwhile, toast cashews until unnamed-3golden brown, about three minutes.  When the last of the broth/water is absorbed and kale is wilted, add toasted cashews. Serve and enjoy!

Why Routines Are the Ticket to Success

Humans are creatures of habit.  Most of us have a daily routine of some sort, whether we are conscious of it or not. Life can definitely be hard and full of stress.  The more out of control we feel, the more a routine will benefit us. There aren’t enough hours in the day to get everything done, so keeping a routine helps greatly with time management, efficiency, energy, and motivation. Through personal experience and through my health coaching practice, I have realized that maintaining a routine is repeatedly one of the best ways for achieving success and happiness.

Everyone has their own morning ritual, but the day should begin with some type of routine.  My morning routine begins with my puppy’s cold nose on my arm every morning around 6:45am.  I get up, let him out and Wake-up-to-a-new-day1feed him, drink a warm glass of lemon water and have a small bite to eat while I journal for a little, brush my teeth, get dressed for the gym, work out, and then eat my post-workout meal.  This doesn’t need to be everyone’s routine, but for me, I anticipate my morning going as mentioned.  When these things don’t happen, my entire day is thrown off. Work gets put off, my energy is low, I get crabby often because I’m stressed from my routine being altered, I procrastinate more, forget to do certain things, crave foods I shouldn’t be eating, and just feel out of balance.

Think about the times you’ve traveled or had a reason to change your normal schedule.  Did you notice any differences in your day?  Perhaps differences in your eating, sleeping, emotions, motivation, or stress levels?

Sleep- Going to bed and waking up at the same time is crucial for healthy sleep patterns and deep sleep. Sticking to a schedule also gives our minds a sense of a starting and stopping point with work during the day.  For example, if you work a 9-5 job, our minds know that those hours are working hours.  But if you work a job with inconsistent hours, you’ve probably experienced your mind and body getting out of whack, and that it becomes more challenging to get in the mindset of work mode.

Meals- Try to eat at the same times daily.  This keeps our blood sugar levels steady throughout the day and gives us a sense of consistency.  Even eating the same foods (or similar foods) every day gives us one less thing to think about.

Morning Routine- In my opinion, having a morning routine is one of the best things you can do for yourself. Wake up at the same time, brush your teeth and wash your face, have a glass of water, and get dressed, even if you work from home.  This pattern helps get our mind prepare for the day and for work.  I also find I stay more organized and have more energy during the day if I stick to my morning routine.

Exercise- Even if it’s just stretching or getting off the subway a few blocks early so you can walk the rest of the way to work, a morning routine will help your success.  Exercise is a great way to escape stress and 31d21c8c1ae2bdde84b3483a75531396it gives us a sense of accomplishment.  This initial success in our day prepares us to take on the rest of the day and the obstacles it may throw at us.

Friends and Family- Spending time with the people that make us happy is important for maintaining balance in our lives.  Even with a busy schedule, find a little time during the week to catch up with the people that matter most.

Personal Time- “Me time” is so important!  Our lives are so busy that we often forget to make time for ourselves.  This alone time is time to decompress, reflect, relax, and to do the things that make us happy. Don’t use this time to respond to emails or phone calls… that does not count as personal time.

Interested in health coaching?  Check out my website jkhealthcoach.com for more information or contact me at jessicakhealth@gmail.com.

Sources: Motivate Thyself, Man Cave Zen

Zucchini Fritters

Looking for a fast, delicious way to prepare zucchini?  Then try some zucchini fritters!

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All you need is a skillet, a clean dish towel or cheese cloth, a food processor or box grater.  There aren’t too many ingredients, so this can definitely be a budget-friendly meal.

Serves 1-2 people

Ingredients:

-2 medium-sized zucchini, grated (using box grater or a food processor)

-1/4 cup flour (use coconut flour for a gluten-free version)

-2 cloves garlic, minced

-1/4 cup grated parmesan cheese

-1 large egg, beaten

-salt and pepper

-2 tablespoons EVOO (extra virgin olive oil)

Optional:

-1-2 avocado

-hot sauce

Instructions

1. Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes.

2. Using a clean dish towel or cheese cloth, drain zucchini completely.

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Squeeze cloth to remove excess water from the zucchini.

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Come on, SQUEEZE!  (Look at that concentration!)

3. In a large bowl, combine zucchini, flour, Parmesan, garlic and egg; season with salt and pepper, to taste.

4. Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.

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5. Smash the avocado in a bowl using a mallet or spoon.  Scoop the avocado onto the zucchini fritters and add hot sauce to your liking.  Serve immediately and enjoy!

Original Recipe: damndelicious.net

Support Boobs with Avon’s Walk for Breast Cancer 

Support Boobs with Avon’s Walk for Breast Cancer

Get involved with Avon’s annual Breast Cancer Walk.  I have done the Avon Walk in New York and now this year I’ll participate in San Francisco and it’s a fun thing to do with friends and family for a huge cause.  Most likely you know someone personally or know someone who knows somebody personally who has been affected by breast cancer.  Someone in my family is a survivor of breast cancer and that’s not the only person I know who has been affected.  So get out there and support victims, survivors and breasts!  Men can get breast cancer too FYI!

To register or learn more, please visit here –> Avon Walk for Breast Cancer