Thursday 22 August, 2019

Wellness with Natalie: Feel Good Friday starts in the kitchen!

Ohhh my friends, I know some of you don’t even know how the stuff in your kitchen works. When last have you stepped foot in there?

Well, fear not: this Feel Good Friday I’m gonna ask you to step out of your comfort zone this weekend and get into your kitchen!

Why???? Because you will feel soooooo good when you eat more home cooked meals. Yeah, yeah, yeah, I know you don’t have a lot of time. Neither do I. But this is important.  

Home-cooking is one of the easiest and effective tools for long-lasting health and disease prevention! The more you prepare your meals at home, the healthier your diet is and the less likely you are to develop chronic non-communicable diseases like type 2 diabetes.  

When you eat at home, you generally consume more veggies, better quality foods and less sugar.   

Food is medicine, and it’s ready and waiting to transform your life.

So here are my top 3 tips to get you feeling good in your kitchen:

1. Turn on the tunes! We are energetic beings. Your energy is transferred from your body into your food. So the happier you are when you’re cooking, the better your food will taste. I’ve had clients tell me they taste the love in my food. So play your fave feel-good music and enjoy your kitchen time. 

2. Start with a salad!  No cooking required! 

  • Just get a couple of different types of greens (think kale, red cabbage, romaine, spinach, etc.) and a variety of colorful vegetables (peppers, radishes, mushrooms, onions…). Chop everything up however you like and wash in a colander and allow to drip dry. 
  • Drain and wash and add a ½ cup of canned beans (from BPA-free cans) on top or use a can of tuna or salmon. 
  • Then just drizzle with extra virgin olive oil and fresh-squeezed lime juice and sprinkle with sea salt

3. Sauté sauté sauté

  • Thinly slice up a few chicken breasts. Season with salt and pepper. 
  • Chop up a variety of non-starchy vegetables into 2-inch pieces, like broccoli, carrots, zucchini, onions, mushrooms, and peppers. Aiming  for 3 or 4 cups. 
  • Preheat a large frying pan or wok over medium heat and add 2 teaspoons of coconut oil. Add onions first. 
  • Then add the chicken tossing till the outside is cooked. 
  • Add rest of the veggies and toss to stir so vegetables cook evenly and chicken cooks through. You’ll know it’s ready when no pink remains—just chop a bigger piece in half to check. 
  • Add more sea salt or pepper to taste and you’ve got a complete meal ready for two.

I want to hear from you. What do you like to cook? What did you try? How did you feel? Let me know!

Natalie Murray is an Integrative Health Coach.  She runs individual and group detox programs, offers corporate wellness programs and maintains an individual coaching practice.  If you want to learn more about how working with a Health Coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit www.natalie-murray.com or email her at info@natalie-murray.com.

This article is for information purposes only.  The information presented is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information.  The Information provided is NOT a substitute for professional care and should not be used for diagnosing or treating a health problem and disease.  You should consult your health care provider if you have or suspect you may have a health problem.

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