How to get over cold and flu season faster

If you missed last weeks Facebook live, you missed some great tips on how to get through this years cold and flu season.

Let me tell you, it took me out this year. Fortunately, these tips were really helpful.

In this video we discuss:

  1. Foods to help you get over it faster
  2. Nutrients to flood your body with when sick
  3. What I ate to feel better during this cold

Enjoy!

Hayley

 

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What the heck is "lymphatic drainage massage"?

Have you ever noticed when your sick you get lumps in your neck, armpits and/or groin area?

That is your lymphatic system gearing up to fight infection!

To help aid your body in this process, you can add a little lymphatic massage. Lymphatic massage is a super gentle process, as light as pulling skin that moves fluid out of swollen lymph nodes.

When I did this exercise I could feel so much swelling leaving my face and neck, and the swelling in my lymph nodes went down tremendously!

Here's how to do it:

Start in your neck: with all your fingers together, tug the skin on the left side of your neck down towards your collar bone. No pressing, just lightly tugging the skin. Repeat this motion 10 times, then switch to the right side.
With your fingers together again, tug the skin above your collar bone from shoulder to center on the left ten times. Repeat on the right.
Using the same fingers and tugging motion, pull from the center of you collar bone towards heart. 10 times left side and...

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Kick your cold's butt

It's that time of year....

Cold and flu season!!

So fun.

One amazing cold and flu season food is raw oysters. While they aren't for everyone, once you hear the benefits you may change your mind.

Here are a few reasons why you should give raw oysters a try this cold and flu season:

  1. Super high in zinc which is phenomenal for the immune system
  2. High in omega 3 fatty acids which are great for brain and central nervous system function
  3. Contain magnesium which is great for a stressed out immune system
  4. Contain iron to keep your blood rich with oxygen for tissue repair
  5. Full of B12 which can be depleted with illness
  6. Great source of vitamin D which most people don't get enough of in the cold weather, or while they are cooped up inside sick!

Top with fresh lemon, garlic or horseradish to kick up the flavor (and open those nasal passages if you know what I mean!).

Hayley

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Simple Fall Squash Recipe Ideas

If you watch my weekly Facebook Lives then you know I am obsessed with eating seasonally....

Not because it's Pinterest-y or fashionable....

But because it has serious health benefits (Check out this post to learn why)!

Anyway, I hope you find some Fall squash recipe inspiration from this!

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Gluten Free Pumpkin Cheesecake Brownies

Uncategorized Oct 15, 2019

The famous Gluten-Free Pumpkin Cheesecake Brownie recipe I made on Show Me St Louis last week (or two weeks ago?)....

Anyway, this is a good one!

Basically It’s Gluten Free Pumpkin Cheesecake Brownies

Serves: 12

Ingredients

Pumpkin Cheesecake:

  • 4 oz cream cheese, softened
  • ½ cup canned pumpkin
  • 1 egg
  • 3 tablespoons sugar
  • ½ tsp ground cinnamon
  • ½ tsp pumpkin pie spice

Brownies:

  • Gluten free brownie mix (check the Health Food section of your grocery store!)
  • Ingredients according to the box: likely water, oil and eggs

Instructions

  1. To make the Pumpkin Cheesecake: Beat together cream cheese, pumpkin, egg, sugar, cinnamon and pumpkin pie spice until smooth and creamy. Set aside.
  2. To make the brownies: Preheat oven to 325 degrees. Line an 8x8 inch pan with foil and spray with cooking spray.
  3. In a medium mixing bowl, make the brownie mix according the instructions on the box.
  4. Pour half of the batter into the 8x8 inch pan. Spread the pumpkin cream cheese evenly on...
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Why eating seasonally is so important

I cannot say it enough....

Eating seasonally is a fantastic way to optimize your health!!

I won't write a lengthy post here because it is all in the video, but your body KNOWS what season it is. It knows that the foods growing around you contain the nutrients it needs now. 

Look for the seasonal foods in your produce section, try some new recipes and if you are St Louis local check out our fall menu here!

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How do you make healthy food taste good?

Uncategorized Oct 03, 2019

Healthy food has to taste terrible, right?

If it's not gritty, chewy, bland and boring, then it's probably not healthy....

This is totally wrong. Healthy food can taste just like it came out of your grandmas kitchen (I know Basically It Meals' does!). In this video I detail the very simple, uncomplicated way to make your healthy meals taste great.

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The low down on healthy fats

Healthy fats are super dense in nutrients, but they also have the highest calorie count of any other foods!

Is that bad? No, not at all! Fats are very satiating, and can help our body burn fat. Not to mention, all the great nutrients they contain.

Healthy fats include:
Nuts and seeds
Avocado
Fish
Oils
I love eating them with every meal!

Healthy fats nourish your

  • Brain
  • Gut
  • Skin (they are totally anti-aging!)
  • Mental health

Add them to each meal to feel full and satisfied for a long time!

Hey, I would love to connect with you on Instagram, click here and find me!

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The 80-20 rule

We are all trying to find that healthy balance, but it can be tough, right?

Sometimes we overdo it at the nacho bar, miss our workouts, get sick on ice cream....

So what is a healthy balance? How do you find that in a world full of temptations?

A great rule of thumb for healthy living and eating I use and my clients use is 80-20. 80% of all that you do serves your health:
Healthy meals full of plants (fruits and veggies!)
Plenty of rest (6-8 hours a night)
Getting in movement on a regular basis (it can be just walking)
Plenty of water (at least half of your body weight in ounces per day)

The other 20% is "free". 

It sounds like it could turn into an all out binge/rager...but I like to plan mine ahead of time. This helps the 20% become my choice. A lot of times when we eat poorly, it is out of control, unconscious and comes with a whole lot of guilt and shame. Planning ahead of time makes it our choice and eliminates the need to negative emotions around it.

What does your 80-20...

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The truth about counting calories

A lot of people suggest counting in some form or another.

Whether it's calories, points, or macros...

Here's the thing, if you think counting calories is something you will enjoy doing for the rest of your life, then by all means, count away.

What you do now to maintain your health and your weight it should be enjoyable and sustainable for life.

Does counting sound appealing to you? Do you think you'll be able to keep it up long term? Will it be easy to do in many different situations?

If the answer is "no", then look for another tool to help you maintain for the rest of your life.

I suggest you try two things:

  • Listening to your body! Your stomach is always speaking to you, you're just not used to listening. Tune in, it knows when you've had enough. It also know exactly which foods it likes and which it doesn't like.
  • Journaling. Counting can bring some awareness to what goes in your mouth, but it misses a big piece of the picture, the emotional side. Journaling can not only help...
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