Let's Recommit!
September is your month to take on your health + well being!
With kids back to school and summer vacations in the rearview more, September is a perfect time to recommit to our health routines. I hope you enjoy this month’s news, tips, & inspo!
This is the time of year where we all begin to long for the idea of structure, routine, a good night sleep, and even a commitment to “doing less”. Although, if you have children in school, this is even more challenging, because sometimes the packing to go to the beach is simply switched out for packing to go to soccer, football, dance classes, etc.
So, in reality…the concept of bringing back commitment to routine and taking care of your health is a year round adventure, and this is a perfect month to create that shift!
Recommit to Self-Care
Self-care is so easy to ignore. But even small commitments add up to make a big difference. Maybe choose one of these things to recommit to this week:
✨ Morning Routine- this does not need to be a huge shift, how about a cup of tea and journalling for 10 minutes?
✨ Protein with Meals- start with breakfast! Instead of cereal, try making some eggs with one veggie chopped up and mixed in!
✨ 1/2 your body weight in oz of Water- buy an amazing water bottle and set a timer on your phone—get your water in!
✨ Breathing Breaks— this does not have to be challenging either! Set a timer on your phone, and take a few minutes to just focus on your breath. 4 count. Breath in for 4 and Breath out for 4, do this for 1-2 min. a few times a day.
✨ Walk or Gym— I am not asking for you to start a Crossfit or train for a marathon. A walk, 20 min, and if you have a dog…you probably need them to come with you!
✨ Evening Wind-Down— take a bath! Turn the lights down, turn your phone off, and enjoy a quiet bath!
I believe everyone has different things that fill their cup, and what works for one person won’t work for everyone. But I encourage you to be open-minded.
If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it?
Nourish Yourself!
Try This Seasonal Recipe!
ROASTED BRUSSEL SPROUT SALAD
(from Harvest Table Nutrition )
INGREDIENTS
Salad:
4 cups Brussel sprouts washed, trimmed and sliced thinly
1 can chickpeas drained and rinsed
½ Tbsp garlic powder
1 Tbsp olive oil
1 cup quinoa cooked
¼ cup feta (optional) crumbled
Dressing:
2 Tbsp tahini well mixed
1 Tbsp Dijon mustard
1 Tbsp maple syrup
2 Tbsp white balsamic vinegar
2 Tbsp olive oil
1 Tbsp water
DIRECTIONS
Preheat oven to 375 °F
Cook quinoa according to package directions (you will cook about 1/2 cup dry quinoa).
Toss your washed, trimmed and thinly sliced brussel sprouts in 1/2 Tbsp olive oil and some salt and pepper (go based on your preference). Add to parchment paper lined baking sheet for about 15 minutes, tossing halfway through.
Toss chickpeas with 1/2 Tbsp olive oil and garlic powder. Add to a parchment paper lined baking sheet and bake for about 20 minutes. Toss halfway through.
While everything is baking, make the dressing. Add all ingredients to a mason jar and shake to combine well. Taste and adjust based on your preference.
Let brussel sprouts, quinoa and chickpeas cool about 5 minutes after they're done cooking. But you still want them to be warm when you assemble and serve.
Add brussel sprouts, quinoa and 1 cup chickpeas to a bowl and mix to combine. Add 3/4 of the dressing and mix again.
To assemble, add the salad to a large bowl, top with more chickpeas, feta and drizzle the remainder of the dressing on top.
Serve warm and enjoy!
Did You Know?
Brain Health Depends on Whole Body Health
Did you know that 60% of the brain is made up of fat? Did you know that sleep removes toxins from the brain? Did you know that gut microbes send signals to the brain that affect behavior?
I am doing a series on brain health this month over on Instagram. Follow me there to learn the ins and outs of how to protect and optimize your brain!
Making the decision is challenging, and to be honest is really hard, so when you’re ready, here are the ways we can work together:
I truely can not wait to help you on your health journey!
