Side Effect #1: Self-Love Allowed Me To Love My Body

IMG_0626This one might seem like a no brainer; when you love who you are you most likely will feel better about the way you look; the mind and body are connected in very deep ways. But the way my body looks hasn’t been as much of a concern as how my body feels. Before I go into the difference between the two ideas, I want to explain my background with body positivity. I mainly want to go through my history so you can all understand that this is something I will always be up and down with, and I hope that you can find it relatable and realistic. Body positivity is the hardest part of self-love for me and it always will be.

I was never ashamed of my looks, until I was. I grew up on stage so I found confidence in myself very early on. I never felt like I was different or wanted to change the way I looked until high school. Bullying started when my weight began to change. Halfway through Freshman year, my body began to hold weight differently and gain weight easier. I was a cheerleader and heavily involved in theatre, and that was when I first started getting severely bullied for my size. I am sure that it was happening behind my back for much longer before it started being said to my face. But when I was finally told to my face by a classmate that I was too fat to play the part in the show that I wanted to play, I felt like that was what every person thought about me. I will never forget that moment and how it made me feel. It sent me into a downward spiral and it seemed to open a door of never ending comments about my only worth being my weight. It made me a mean, unhappy person who strived and begged for acceptance by my peers, which turned into manipulative and verbally abusive “friendships”.

I was told I shouldn’t cheer or dance because no one wants to see my fat jiggling around. My senior year (the heaviest weight I have ever been) I was called a whale in front of a majority of my classmates. I was told by my “friends” at the time that I was too fat to love, and that I needed to do whatever I could to make myself skinny before college began. This started another downward spiral. By the time college had started, I had already been accustom to hiding the fact I wasn’t eating and I was working out way too much. But I didn’t let anyone know this was happening because I “wasn’t skinny enough to have an eating disorder.” I believed this too, as the people in my life who I knew had eating disorders just so happened to also be smaller than I was. But starving myself and running 3 miles a day is a problem. Trying to hide it from others by occasionally eating a cupcake or half a burger but secretly hating myself for eating those calories and trying to run them out is a problem. Losing 50lbs from restriction is self-harm and it is a problem. But I was losing weight, so no one seemed to know happening in such a dangerous way. This story is one I will get into more in-depth someday, but overall my point is that just because someone who is “bigger” is losing weight does not mean it has been in a healthy way. Check in on them.

Suddenly, things changed. I got myself out of a toxic living situation, and out of toxic relationships by being cast in my college musical, and it brought new meaning to eating. I started dance classes again which made me feel whole. I knew I needed to actually eat in order to get through the classes, and with this slowly came weight gain. But it was at first in a positive way. I was gaining weight by going out to eat with friends and socializing. I felt good about my body because I was happy with my life. Surprisingly, I was okay with this. I realized that I loved that my body could create art and that the way I was built was just different than others. And my new friends never made me feel anything less than beautiful, smart, and strong.

Then things changed again, more stress and toxic problems happened causing my next struggle with eating: binging. I would restrict myself by believing coffee and bananas were enough to live off of until dinner, then eat 3 orders of Taco Bell. I was restricting then binging, and this was much harder to stop. I hated myself for it, but eating a ton of food at one time made me feel better mentally. I could eat a Chipotle burrito and chips for dinner, eat 4 pieces of cake afterwards, and tell myself that it was solving all my problems. But in the morning I would be disappointed when I tried to slide my jeans on that no longer fit. It wasn’t that I didn’t like the way I looked, because I still liked parts of my body, but I wasn’t feeling good. It didn’t feel good to not fit in my clothes and to wake up with pain in my stomach and bloating around my face.

Now, I will also explain that although I was eating bad, I also gained so much weight from the hormonal treatments from my chronic condition, adenomyosis. If this condition is new to you, read my post about my story here. I was on and off so many treatments, it messed with my body and mind. It created so much stress and imbalance that my weight gain was deemed normal by medical professionals. It was something I begged to not happen, but the doctors told me I would (while also telling me to lose weight…this was very confusing!). I allowed myself to use this as an excuse just to avoid talking about my binge eating issues. This went on until December 2017, when I weighed almost as much as I did my senior year in high school.

When I started my most recent health journey, it was because I was tired of feeling so incredibly awful. Feeling, not looking. I didn’t feel like myself anymore. It was partially stress/anxiety, but also partially my adenomyosis. So, my new, more understanding doctor and I made a plan. She wanted me to eat an anti-inflammatory diet. I became gluten-free and dairy limited. This was a main part of my inspiration for this blog, to make my new lifestyle a positive experience for myself. Through this, I’ve learned about eating foods that are simple and actually beneficial for you. I’ve tried new foods that are now a major part of what I eat, as well as began craving my own cooking verses eating out. Why? Because eating my own foods made my body feel better. Through this, I’ve lost 20lbs. Not by tracking calories or by restricting what I can and cannot eat, but by learning about balance and realizing how to properly fuel my body and better my relationship with food.

IMG_0488The thing that people don’t often associate with body positivity is weight loss. Because body positivity is all about loving the skin your in, which I stand behind 100%. But there is also the fact that sometimes the skin your in is unhealthy and is causing more problems than you realize. Even though I was okay with the way I looked 20lbs ago and definitely still flaunted what my mama gave me, I was extremely unhealthy. Body positivity, in my eyes, goes hand-in-hand with self-love. And with self-love comes self-care. And with self-care comes healthy habits. I started eating unprocessed and healthier foods as a way to take care of myself because I knew I wasn’t getting the nutrients I needed. I started working out again and pushing what I thought were my exercise limits in a healthy way because I knew I needed to move my body and gain muscles.

I realized I wasn’t losing weight because I hated my body. I was losing weight because I wanted to take care of my body.

So yes, weight loss has helped me love my body. But it isn’t just because I look better, but because I feel better. I feel strong, I feel healthy, and I don’t wake up feeling bloated and with a stomach ache that lasts all day. There is absolutely nothing wrong with losing weight for health reasons. There is absolutely nothing wrong with loving yourself and your body enough to realize you need to change the way you eat and live your life. Do I still eat potato chips and Taco Bell? Sometimes, yes I do. But I have learned to eat in order to fuel my body, not to make my mind feel better. The way I choose to eat and exercise was made out of self-love and self-care. My weight loss has made me more body positive because I am taking care of my body. I am allowing myself to lose fat and gain muscle, and I will not apologize for loving my body then, now, or in the future.

August 2017 vs August 2018

I know that all of this was a lot, but the bottom line is that my body positivity and confidence is at the level that it is because of the relationship I have created with myself. Over the past 10 months, I have worked so incredibly hard at changing the inside of me and how I thought about myself, and I truly believe that it is showing on the outside. I know how cliché it sounds to say that the inside is what matters and that your inside will shine brighter than your outside, but I am convinced that this is true. I feel healthier, I love who I am, and I love the way I look.

Advertisements

Should I Stay, or Should I Go?

IMG_0570I grew up with parent’s who took me on adventures. I do not mean that we always went somewhere exciting or new, but they made even the short walk down the block to get slurpees an adventure. Adventure runs through my veins similarly to the way blood runs through; rushing to my heart quickly, and then my head soon after. However, I never experienced the adventures of constant travel until after I graduated from college. Being bit by the travel bug has brought me through unforgettable experiences and leaves me feverish for more. I guess you could say I really and truly relate to Belle when she sings about wanting “adventure in the great wide somewhere” and wanting it more than she can tell.

Let’s back track a bit to after I graduated from college. I wrote an entire post about it that you can read here, but let’s go over the basics! I went to college in Ventura County and had the time of my life. I then got offered what I thought was a dream job back up in the Bay Area, where I grew up. It was in a small mountain town about an hour from my parent’s house. At first, it was an ideal situation. I was working a job that I thought would be something that would last forever, while also getting to heal from some situations that occurred within my last few years in college. I loved it at first, then suddenly, things took a 180 and now I am doing what I do now. And as wonderful as my life currently is, I am starting to feel way too routined.

But this post isn’t just about having a craving for adventure, but more about what the next step in my life should be. Currently, I am studying for the GRE (which I will be taking mid-September so it’s coming up quickly), as well as applying for my top graduate schools, working for the dance company, building my online health/fitness coaching business, and also volunteering at the hospital and breast cancer center…so it’s going to be a busy fall season! However, I will not be attending school until Fall 2019…so yes, I have an entire year to do more amazing things; and I will not waste that year. I want to travel more, experience life more, and give myself some new beginnings.

Initially, my plan was to move back down to Southern California in January. As of now, the schools I want to attend are down in the LA area and I think it there is a possibility of spending the rest of my life there. I love the communities and friendships I’ve made while down there and I love being able to jump in the car and go to the beach, mountains, and city within 3 hours. Yes, I get that in the Bay Area as well, but I think that I have simply outgrown this area. Especially now that a majority of my closest friends in this area have now moved away. I’m itching to begin a new lifestyle; I am ready to move out of my family’s home (even though they are the best), be on my own, and be living in my twenties!

Like I said before, there is absolutely nothing wrong with the life I am currently living. I have a wonderful family, a great job, I’m getting to work hands on with patients, and I am saving money…but the other day I realized that just because the life I am living is fine, doesn’t mean it is the life I should be living.

IMG_0569In the past, I had a lot of fear when it came to living in new places. I lived in the same house, in the same room, until I moved for college. From there I had living drama and some crappy roommates (but also a really great one <3). It gave me a lot of experience but also made me nervous to live with new people and in new places. However, I overcame my fear when I moved back up to the small mountain town because I worked at a camp and lived on-site in a cabin. Now that cabin barely had electricity, had no bathroom, and no cell phone service. This cabin was basically a studio apartment with no kitchen, bathroom, or balcony. Just a plain room. As much as I loved to hate that cabin, I also loved the experience of living in a new town and making new friends and starting a new life..even if it was just temporary. It made me realize that there is a lot of adventure out there and I am young, single, and in need of living my life to the fullest before settling in on a career.

When I start graduate school, it will be a lot of focusing on getting my career where I want it to be. I finally know what I want career wise and I am ready to work towards that…next fall when I start school. But right now, I am not truly sure what is stopping me.  The main things being:

  • Leaving and failing.
  • Money.
  • Disappointing myself/family if I fail.
  • Falling in love with somewhere that isn’t necessarily CA.
  • Not loving where I am living and hating it all.
  • Not making friends.
  • Getting a job I hate.

But these reasons are all “what-if’s”. They are all things that could happen. I’ve always been a planner, and over the past year, I worked on my becoming so much more spontaneous and I love it! But, maybe this is too spontaneous. Maybe this is too much. But what if it turns out to be one of the best experiences in my life? What if it allows me to grow as a person in absolutely brilliant ways? Again, it is filled with what-if’s.

So, what better way to blurt all my thoughts out than blogging? I have so many wonderful people who follow this blog and email me or comment about what I have written. I am hoping maybe, just maybe, I reach someone who has done something like this before. Moved for about a 5-6 month time span in a place where they know possibly no one and have maybe never even been. What would you do? Would you stay where it is safe, where you can save money, and where you can continue your typical routine…or would you change it all for an adventure that may or may not be successful? Comment below or send me an email!

5 Basic Essential Oil Blends

My Relationship with Essential Oils

img_6261-2.jpgI first learned about essential oils in college. I suffered from really awful migraines (you know, the ones where the light burns and you vomit from dizziness and pain…) after having multiple concussions (cheerleading and car accidents…). It was starting to affect my dance class attendance and my professor one day handed me a roll-on bottle. She told me to rub it on my temples, neck, and upper shoulders. This worked almost instantly. I had been prescribed so many pain killers that I ended up being allergic to, told to take way too much ibuprofen, and just rest when I didn’t feel well; none of those solutions worked. But this bottle of magic changed my life. I would feel a migraine coming, roll some oils on, and continue my day. Pure. Magic.

I then started exploring other uses for essential oils and my professor would tell me as much as she knew. I started using lavender oil to help me calm down, unwind, and get some sleep. I used eucalyptus oil on days my allergies would kill me. I was obsessed within a few months. In college, I also took a course on Alternative Medicine and Therapies, which of course included a lecture on essential oils. I was happy to share what I knew and to learn even more from that point. I started convincing my friends and family to try them out too. At first, my family was very resistant, but then one day my mom asked if she could try something for her sinus headache. My mix was the only thing that helped her.

I think we turn to medicine too quickly. I 110% believe in doctors, hospitals, and modern medicine (I take hormonal birth control pills and have a prescription nausea pill that are in my life) but I think there are a variety of ways to heal our bodies without always turning to medicine. Alternative medicine is all about what you put in, on, and around your body. It matters what you eat, it matters what chemicals are on your skin, and it matters what air you breathe in. This is exactly why I started my wellness journey, so I could discover ways to heal my body without putting harmful chemicals or pills that give me awful side effects in my body.

I am writing this article based off of what works well for me. I know there are a lot of people out there who share their own knowledge of essential oils, so I am here to share what I know and what I have found to be best for my body. I invite you to try what I have discovered, and tweak anything if needed! Let me know if you do, because I am always to try new things.

Ways to Use Essential Oils

  • Aromatherapy: This is probably the most common way to use essential oils because it is simple and makes the room smell amazing. Essential oil diffusers are designed to mix water and oils to create a mist of essential oils. The air will be full of wonderful scents and all the benefits. Simply fill your diffuser with water (making sure not to get any cords wet), add a few drops of your oils, turn it on, and enjoy. I’ve had a few diffusers that only seem to last a couple of years at a time (mind you I use mine for at least 10 hours a day). I am currently using my little brother’s old one (see, I turned my family on to oils) and I actually love it. Here is the link on Amazon. Mine is dark brown and has pretty decent settings!
  • Topically: Essential oils are immediately absorbed by the skin because they are fat soluble, however you should never apply them directly to the skin without being diluted first. This was a mistake I used to make and I actually damaged my skin, so be careful! To dilute or mix your essential oils, use a what is called a carrier oil. A carrier oil is cold-pressed and do not evaporate like essential oils. I personally use coconut oil or castor oil, but I know others who use almond oil, grape seed oil, jojoba oil, and avocado oil as well. Be sure to buy a carrier oil that is all natural and if possible, organic. I will tell you more about the different places to apply your oils later in this article, but some common place are your wrists, temples, feet, neck, and abdomen.
  • Steam inhalation: This usage is great if you are using oils for colds or allergies. They can also be beneficial to your skin! To do this, boil about 3 cups of water and transfer to a bowl. Add 3-6 drops of oil to the water. Place the bowl on a steady, flat surface. Cover your head and bowl with a towel and never get closer than about 10 inches from the bowl. Slowly, inhale the steam and take deep breaths.
  • Ingest/Internal Usage: If you have good quality oils and they are appropriately marked, you can actually ingest your essential oils. Adding oils to water is a great way to get the benefits while also drinking a flavored drink that keeps you completely hydrated. You can also add them to plain sparkling water for a customized fizzy drink, use them in tea for even more flavor, and even in cooking/baking. I once made delicious lavender/lemon cupcakes that were fully flavored from essential oils. It is a great way to get benefits and be creative!

5 Basic Essential Oil Blends

In this post, you will see I use Plant Guru essential oils. This is my preferred, all natural brand, so please keep negative comments about my choice to yourself. I know everyone has their own preference and this is mine! I love how high their potency is and the therapeutic grade quality of the oils! You can find them on Amazon; this pack is a great deal, and a really great place to start. I just went over this with my girl Kara today (;

  1. Goodnight Blend- Lavender, Frankincense, and Sweet Orange This blend is IMG_6256-2what I use in my diffuser on most nights. I recently featured it on my Instagram story for those who follow me there (@wellnessandwelldrinks). These oils all help relieve stress and add calmness to the room as I sleep. Lavender oil, one of my favorites, reduces stress/anxiety, helps improve sleep, and can cure headaches. Frankincense oil can help focus the energy in the room, and help with your sinuses. Sweet Orange boosts your immune system, eliminates toxins, and helps brighten your mood. I also use this blend in a spray bottle with water that I mist over my bed before I sleep. I find myself waking up less in the night as well as waking up feeling refreshed instead of groggy.

  2.  Shark Week Relief Blend- Lavender, Peppermint, and Frankincense Ladies, IMG_6267this one is for YOU! I just told my friend about this wonderful blend and I’m excited to hear back about her results! We just learned that lavender can relieve stress, and that includes stress on the body caused by cramps. It will help your body relax and ease the tension. Frankincense is also really great for relieving inflammation, which is what causes a lot of the cramping and pain during your period. Peppermint is the BEST pain relief oil! It cools and relaxes your body and provides great pain relief. I apply this topically with coconut oil on my lower abdomen a few times a day.

  3. Breathe Blend- Eucalyptus, Peppermint, and Lemon Grass Cold? Flu? IMG_6266Allergies? Feeling like you need to open your sinuses or lungs? This is a great blend for you. Peppermint’s strong scent helps relieve headaches and sinus pressure almost instantly. Eucalyptus has many benefits, but in this case will help relieve decongestion. Lemon Grass, if you knew me in college, you know I often use this as a perfume because I love the scent so much! In this blend, it helps kill off the bacterias and viruses that could be making you feel crummy. I like to use this in my diffuser on nights I feel a cold coming on, as well as apply to my temples and neck topically. I also use steam inhalation with this blend to relieve symptoms when I have a cold or bad allergies.

  4. Warm and Cozy- Clove Bud, Orange, and Cinnamon Okay, so this one doesn’t IMG_6260-2have a specific benefit, but it does make your room smell like a beautiful autumn day. If you are in the mood to get cozy and feel warm, this is a great blend.  Orange is a mood booster, Clove refreshes your senses and kills bacteria, and finally cinnamon decreases inflammation as well as helps relieve depression. So maybe there are some benefits, but I only use this in my diffuser when I’m missing Halloween season. I am also highly allergic to Cinnamon when used topically, which is why you should always test these out before spreading them all over your body. Cinnamon will stay in my diffuser and away from my skin!

  5. Post Workout Blend- Peppermint, Clove, and Eucalyptus Sore after working IMG_6262hard? Try making this blend! All of these oils will help aid in recovery and relax any sore muscles. I love putting 2-3 drops of each in a small dish, mixing it with coconut oil, and applying to my shoulders, lower back, and hamstrings after a hard workout! I love how it allows me to keep going during the day, and if I need it, I will apply again at night and allow my body to really get some rest! Be cautious about applying after a shower as the peppermint will become cooler the warmer you are. It can having a burning sensation and nobody wants that after a tough workout!

 

 

 

Lunchbox Salad Recipe

Hello everyone! For those who follow me on Instagram (@wellnessandwelldrinks) you know that I eat dinner at work. Lately, people have been asking me how I do this, especially because I do not have a fridge or microwave (I work at a dance studio if that makes more sense), so I am limited to options. I also do not like to wait to eat until I get home (around 9-9:30pm) because I go to bed early. If I eat right before bed, I tend to get a stomach ache and my body doesn’t get the proper chance to continue to burn calories. So, I try to eat my dinner between 5pm and 6:30pm because that is what is best for me.

What do I bring for dinner? Well, I am a huge fan of kale (as we all probably know by now) so I like to bring a kale salad. For this post, I am going to break down the recipe I most use piece by piece, but I will also offer replacements to create different flavors of salads (thats how I avoid getting bored with it!) Read below for the recipe!

Lunchbox Salad Recipe

This recipe is going to be written a bit differently than my usual recipes. I’m going to go step by step and show you how I build my salad.

  1. Kale. About 2 cups, chopped. Remember to always wash and dry your kale IMG_5411
    before using it. Lately, mine has had dirt still on it, which I don’t want to eat. Not to mention your kale was sitting in a store or the farmer’s market where others possibly touched it or something else did. Wash away all possible impurities or contaminants! I do not like buy prepackaged kale because I don’t typically eat the steams when it’s raw. So, I prefer to cut my own. But please do whatever is best for you! This is my preference, but if you like eating kale your way, do so! You are still eating kale after all!
  2. Basil. About 1/2 cup, chopped. I love fresh herbs. I IMG_5412like to chopped them up and add them to my salad because I think it adds more flavor. This is a great tip for those of you who aren’t kale lovers like I am. It will give you a different flavor and allow you to still eat kale, but with ease. Basil also has great nutritional value as well. It is not just for pizza or pasta! Put your chopped basil in your container with your kale and mix it around a bit!
  3. Avocado. 1 medium, cubed as best as you can! Avocados will always be one of my IMG_5413
    favorite foods. I love how they add healthy fats, add a creamy texture, and make my tastebuds soar from bliss. As a Californian, they are a staple to my life. Dramatic? Maybe a little. Delicious? Absolutely. Try squeezing a bit of lemon or lime juice on top to avoid having brown avocados in your salad. If needed, season your avocado pieces with salt and pepper.
  4. Quinoa. 1/4 cup, fully cooked and cooled. A healthy alternative to rice, and surprisingly a delicious addition to salads. I do not eat too IMG_5416
    many carbs, mainly because I am gluten-free and a majority of gluten-free products are even higher in carbs (not even the healthy kind). However, quinoa offers more than just a health carb option, it also contains protein and makes your salad a bit hardier. Vegetables can be filling on their own, but there is nothing wrong with adding a carb to your salad, especially if it is a meal. Plus, eating quinoa is better than croutons or those yummy, but greasy tortilla crisps.
  5. Chicken. 3/4 cup, chopped and cooled. Or 1 breast. I love chicken breast; it is so img_5417.jpgversatile, low in calories, and has so much protein. I personally do not eat a “full breast”. I take the chicken breast and cut it in half to make 2 thin breasts. I started doing this in college to make my chicken last longer, but also because it cooks so much faster! Less than 5 minutes on each side which is great for my busy lifestyle. My chicken marinated in 1 tablespoon of balsamic vinegar, salt, and pepper before I cooked it in a skillet with 2 tablespoons of olive oil. This adds flavor without too much added sodium.
  6. Dressing. I like to make my own dressings, just so I always know what is going inside of my body. Also, store bought dressing a lot of times has added sugars and carbs. For this salad, I mix 1 tablespoon balsamic vinegar, 2 tablespoons olive oil, salt, and cracked pepper. Yum.
  7. Pack and enjoy! Don’t forget your ice pack.

Alternative flavor options:

  • Kale, cilantro, avocado, quinoa, and black beans with a salsa verde dressing
  • Kale, parsly, tomato, quinoa, and chicken with a pesto dressing
  • Kale, dill, avocado, quinoa, and chicken with a honey dijon dressing
  • Kale, mint, watermelon, feta cheese, and onion with a balsamic dressing

HIIT Treadmill Workout – Booty and Legs

I have never done a HIIT workout, but I have been doing a lot of research. I want to make a statement before I begin: I am not a personal trainer, nor am I saying this workout is the only way to workout. In fact, I try new workouts all the time because there are so many ways out there. I am doing what my body needs, and if this isn’t for you, that is okay!

What is HIIT? High Intensity Interval Training. HIIT alternates between high-intensity and low-intensity exercise and can be used with both anaerobic (weights) and aerobic (cardio.) Physiologists have found these kind of workouts burn fat more accurately and allows you to exercise at very high intensities for a longer period of time verses exercising at a steady rate. Another benefit of HIIT is called the “afterburn effect” that increases your metabolism and burns more calories for up to 24 hours after your workout.

Why am I considering switching to HIIT? I love long cardio sessions. I am not someone who gets bored doing cardio, and I don’t have a hard time pushing myself. I love spending an hour on the elliptical or going on a 3-mile run. However, I have started noticing that those workouts are not helping me lose as much weight as I would like. Instead, I’ve been maintaining my weight, so I am in need of a change. I want to stretch myself and push myself like never before. I want that afterburn effect because I want my body to continue to burn fat so I can gain muscle. After my 35 minute HIIT cardio session, I did an easy 10 minute stair master workout to get up to 45 minutes of cardio. I then did my free weight exercises, booty workouts, and a quick stretch…and I was still sweating like crazy by the time I got to the car. I felt confident after my workout and really accomplished. I am going to try HIIT all week and see how I feel afterwards!

HIIT Treadmill Workout – Booty and Legs

I designed this workout for myself after doing a ton of research (I love research so I had a lot of fun with this!) I wasn’t sure how it was going to go, but now that I know how wonderful it is, I thought I would share it with you! I kept it on my screen and left my phone on the treadmill so I could reference it as I went. There were times I thought I was too tired, but I pushed through! I burnt 350 calories and had a distance of 2.5 miles!

Screen Shot 2018-02-26 at 5.47.00 PM

Try this out and see how you like it! Comment below with any information you have about HIIT or workout suggestions.

 

Kale and Lemon Immune Boosting Soup

IMG_5089.JPGI have a confession...I love soup. I love making it, I love eating it, and I love how many vitamins I can shove into one bowl. My family has been feeling sick on and off and I work with children/families, so I am exposed to a lot of germs. I need as many vitamins as I can get! Sometimes I make enough soup to share and freeze leftovers, but lately I’ve been making a fresh bowl of soup daily. It does not have to be complicated or simmer for a lengthy time to be delicious, especially when it’s a vegan soup! Meat tends to need more time in the pot, but herbs and veggies breakdown a lot easier. I also do not always need complex, flavor-building soup. Sometimes you need something simple, quick, and easy! I like to use as fresh of ingredients as possible, but if you prefer dried herbs or pastes, use what is best for you! Now, let’s talk about the benefits from this recipe!

Kale: this low calorie, non-fat, fiber rich, leafy green helps aid digestion, and helps promote iron absorption (hello vitamins B and C!) It is also a great source of vitamins K,  A, B1, B2, B3, B6,  and E. All the nutrients, and a great alternative to spinach or collard greens. If you are an avid reader on my blog, you know that I eat around 3-4 cups of kale a day, so I am personally a huge fan.

Garlic/Onions: Ah, the Allium family. Garlic, shallots, chives, leeks, onions..oh my! I love the flavors of all alliums, but garlic and onions are by far used most in my daily life. They help with cold and flu relief, as well as provide great anti-inflammatory benefits due to the vitamin C and manganese content. While you can get heartburn from both of these ingredients (my grandmother could not stand garlic), when eaten in moderation, you should be okay. I typically do not have side effects, so I eat a lot of garlic! Again, modify for yourself.

Ginger: I’ve been a fan of ginger for quite sometime now. I love ginger tea, ginger chews, and fresh ginger in soup. Ginger is typically known for its relation to relieving stomach pain. Whether it be motion sickness, nausea, morning sickness, or just an upset stomach, ginger is a great option to try! It is also known to help relieve cold and flu symptoms, as well as help reduce inflammation.

Lemon: Fresh lemon juice has so many great benefits. Again, a great source of vitamin C (do you see the theme here?), but lemon juice also promotes weight loss, aids digestion, and can help promote hydration. When making soup, add your lemon juice in when serving. Just like with all vegetables and fruit, it is best to consume them in the rawest form possible (if safe) so you can really get the nutrients than can be cooked out.

Kale and Lemon Immune Boosting Soup Recipe

I made a single serving for this soup, so feel free to double, triple, or make as much as you want! It’s easy to digest, low calorie, non-fat, vegan, gluten-free, and filled with immune boosting goodness!

Ingredients

  • 1/2 yellow onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup ginger, chopped in large pieces
  • 2 cups water
  • 1 1/2 cups kale, chopped
  • 1/2 fresh lemon, juiced
  • Salt and pepper to taste

Directions

  1. Pour water into a medium sauce pan. Add onions, garlic, and ginger. Bring to a boil and continue to let it boil for 5 minutes. Turn down the heat to medium low for 10-15 minutes covered.
  2. Remove ginger if you do not want to eat it in your soup. Personally, I do remove it at this point, but if you want to consume the pieces, go for it! Remember to remove the skin before cooking if eating.
  3. Add your kale. Let the kale cook for about 5 minutes.
  4. Pour your soup into a bowl. Pour lemon juice into the soup and give it a stir. Add salt and pepper to taste.
  5. Enjoy and try to keep the germs away!

Spaghetti Squash with Protein Sauce

IMG_4957I have an obsession with squash, but more importantly spaghetti squash. I am gluten-free, and as much as I love gluten-free pasta options, I still hate how many carbs are in a single cup. My parents used to serve us spaghetti squash as a treat when we were kids, and all three of us would gobble it up. In college, I rediscovered how cheap and easy it was to have a squash fill you up and be just as tasty as actual spaghetti. You can replace spaghetti squash in any of your favorite pasta dishes, or simply enjoy with olive oil and seasoning. There are virtually endless possible ways to consume this yummy squash.

Even if you aren’t gluten-free or on a low carb diet, this is an easy way to get a ton of vitamins in your diet. Spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. With all the benefits, spaghetti squash can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Who knew you could replace regular spaghetti with something so nutritious!?

For this recipe, I decided to make a meat sauce with ground turkey, garlic, olive oil, and fresh tomato and basil. I’m sure a meat substitute, such as lentils, would work fine (I was a vegetarian once, I get it!) or even without the meat substance at all. This is how I chose to fuel my body, and I have no regrets!

Spaghetti Squash with Protein Sauce Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. I made enough sauce for a single serving, but feel free to double or triple it to serve your whole family! Sorry, I do single girl servings!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper to taste

For the sauce:

  • 1/2 a cup ground turkey
  • 1 roma tomato, diced
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • For spice, you could add crushed red peppers, but I didn’t have any on hand!

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 10-15 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings. Boom. Spaghetti in squash form.
  2. For the sauce, start by cooking your protein. I put the ground turkey in a skillet on medium high heat with a drizzle of olive oil, flavored with salt and pepper, and occasionally stirred until it was fully cooked.
  3. Next, turn down the heat down to medium. Add your tomato and garlic to your protein. Cook and stir until the tomatoes have softened.
  4. Slowly incorporate the basil and 2 tablespoons of olive oil to the rest of the sauce.
  5. In a bowl, portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and add your sauce on top. Top with salt and pepper for added taste.
  6. Enjoy!