Meal Planning Basics

Kudos to all you super organized meal planning let me spend an entire day making every meal for the week ahead folks.

Unfortunately, that’s not me. My family’s schedule doesn’t allow me the opportunity to cook all day then never cook again that week. Even though I like to cook, I don’t like it enough to spend an entire day doing it. I would be exhausted!

I am proud of those who can do it but I know myself and I am comfortable with who I am enough to know that I won’t devote a day to cooking.

This is what I am willing to do and these are the strategies I use to avoid the question every Mom hates to hear, “What’s for dinner?”

  1. Plan Ahead
    • Look at your schedule
    • What nights do you have time to cook?
    • What nights need to be reserved for reheating leftovers?
    • What mornings do you have to prepare for a crockpot meal for dinner?
  2. What’s In Your Pantry?
    • What food do you already have?
    • What food do you need to buy?
    • What meals can be made...
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Do I Need Supplements?

I get this question a lot. “Do I need supplements?”

Yes and No.

If you don’t eat a well-balanced diet, then yes, you probably need a high quality supplement to provide you with the vitamins and minerals your body needs to function at its best.

If you do eat a well-balanced diet, then you might not need a supplement.

Let’s delve into this a little deeper.

Your body needs vitamins and minerals.

Vitamins are organic molecules; Minerals are inorganic molecules. Both are necessary to survive.
Vitamins can be either fat soluble or water soluble.

Fat soluble vitamins include Vitamin A, D, E, and K - they don’t dissolve in water and if taken at high levels can be stored in fat tissue; this can create toxicity in your body.

Water soluble vitamins include Vitamin B complex and Vitamin C - they can dissolve in water and are less likely to reach toxic levels because the excess is basically peed out.

Minerals are either:

  • Major - Need >100mg per day like sodium,...
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Yes! You Can Eat Fat!


Eating fat can be part of a healthy diet?


As long as you eat the right types of fat, including healthy fats into your diet can be part of a well-balanced diet.

Your body needs 20-35% of its daily calories from fat!

When we talk about fat, we are really talking about Fatty Acids.

Fatty Acids are either saturated or unsaturated.

Saturated fatty acids are bad → they raise bad cholesterol levels AKA low-density lipoproteins or LDLs and increase your risk of heart disease. Examples include whole milk, lard, butter, meat, and poultry.

Unsaturated fatty acids are good → they increase good cholesterol levels AKA high-density lipoproteins or HDLs and decrease your risk of heart disease. Examples include avocado, olive oil, almonds, and salmon.

Consuming healthy fats can increase satiety and make you feel full which decreases the risk of over-eating.

Consuming healthy fats can also decrease your risk of heart disease.

So, the next time someone says to eliminate fat...

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Protein Packs A Punch!

A well-balanced diet consists of 40-65% carbs, 10-35% protein, and 20-35% healthy fats.

Let’s focus on protein.

Protein helps build and repair your muscles AND is involved in the production of your hormones and enzymes.

Dietary protein is either complete or incomplete. Complete means the food has all essential amino acids the body needs. Incomplete means the food is low or lacking in one or more essential amino acids the body needs. Combining a couple of incomplete proteins can make a meal complete of all the essential amino needs the body needs.

Examples of complete proteins are:

  • Rice and beans
  • Oatmeal with milk
  • 1 whole egg

Examples of incomplete proteins are:

  • Grains
  • Nuts
  • Seeds
  • Oats
  • Legumes

What can influence our need for protein?

  • Exercise - whether you perform strength training or cardiovascular exercise, your body will need to repair the tissues of your body from the stress and strain you put on it. Thus, you must increase your protein take
  • Diets - if you are...
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Yes, Your Body Needs Carbs!

Carbs get a bad wrap. They are blamed for diabetes, obesity, the “sugar high”, poor dental health, and “bad” food choices.

The problem with the argument that “carbs are bad” is that the carbs that are “bad” typically are the type of carbs found in processed foods, high fat foods, and foods with lots of sugar.

Of course, these carbs are “bad” because let’s face it, these are the foods that don’t hold much nutritional value anyway. Most people know that a diet consisting of donuts, soda, and candy may taste good but aren’t really good for you.

Let’s chat about the “good” carbs. These are fruits, vegetables, and whole grains.

And, yes, they taste good too!

A healthy diet should INCLUDE 40-65% carbs.

Carbohydrates are your body’s main source of fuel.

Removing carbs entirely or significantly decreasing them to below 40% of your diet will rob your body from readily available energy.

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How To Pump Up Your Heart

One of the best ways to be good to your heart is to get it pumping!

This means you have to move!

Living a sedentary lifestyle will not lead to a healthy lifestyle or a healthy heart.

Being active, maintaining a healthy weight, and eating a balanced diet are keys to overall great health and helping your heart be more efficient.

Exercise improves your blood flow by helping it circulate throughout the entire body.

That’s why if you sit at a desk or travel on planes, you are encouraged to move your feet up and down or get up once and hour so that you reduce your risk of blood clots.

If you have surgery, you are advised to elevate your legs so that fluid doesn’t accumulate in your feet and so that gravity can assist blood flow back to your heart.

What are some keys to movement?


#1 Pick movement that you like!

You don’t have to play a sport. If you like to dance, move and groove on the dance floor.

If you like a spotless clean home, go ahead and sweep the floor,...

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How To Decrease Blood Pressure And Be Good To Your Heart

Maintaining a healthy blood pressure is key to a healthy heart. Since most people suffer from high blood pressure, the focus of these tips will be on decreasing blood pressure and decreasing the “bad” cholesterol levels.


Natural Tips For Decreasing Blood Pressure

  • General Guidelines:
    • Consume foods low in sodium
    • Consume foods high in potassium
    • Decrease alcohol intake or avoid alcohol altogether
    • Decrease caffeine intake
  • Specific Foods :
    • Bananas
    • Melons
    • Oranges
    • Apricots
    • Berries
    • Avocados
    • Leafy green vegetables
    • Tomatoes
    • Potatoes
    • Sweet potatoes
    • Milk
    • Yogurt
    • Tuna
    • Salmon
    • Nuts
    • Seeds
    • Beans
    • Dark Chocolate!
  • Add doTERRA Essential Oil Products To Your Daily Regimen

***It is recommended that anyone trying to decrease blood pressure or maintain a healthy blood pressure seek a physician before attempting to make changes on their own. This is especially true when a...

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Increase Your Moving & Grooving; Decrease Your Shaking!

Most people know that moving and grooving (exercise) is good for your heart. When your body moves around, your heart becomes more efficient and your blood improves how it flows through your body.

It is important to keep on moving!

However, you should do a lot less shaking… I mean stop pouring salt on your food!

Seriously, put the salt shaker down. Any food that comes in a can, is processed, or purchased at a restaurant will have more than enough salt in it. There is NO reason to add more!

Salt causes your body to hold water - it makes your body swell up! If you are swollen, then you have extra fluid in your body which makes your heart work harder. This causes increased blood pressure.

High blood pressure can lead to heart attacks, strokes, and/or kidney disease. High blood pressure can kill you.

I once had a patient who was referred to physical therapy. When I see someone for an evaluation, I take blood pressure and heart rate measurements.

Normal blood pressure is 120/80.

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Be Good to Your Heart - GO RED!

In honor of February as National Heart Health Month, let’s celebrate ways to be good to your heart. One of the best ways to take care of your heart is to GO RED!

According to the American Heart Health Association, heart disease kills more women than all forms of cancer combined. Heart disease is the #1 killer of women.

Thus, in 2004, Go Red for Women® was created by the American Heart Association as an initiative to to end heart disease and stroke in women.

G = Get Your Numbers 

  • Make an appointment with your family physician to know your blood pressure and cholesterol

O = Own Your Lifestyle 

  • Choose to quit smoking
  • Choose to maintain a healthy weight
  • Choose to exercise 3-5 times per week to promote good heart health
  • Choose to eat well-balanced healthy food

R = Realize Your Risk

  • Heart disease kills 1 out of every 3 women
  • Know your risk factors
  • Know your family history

E = Educate Your Family

  • Lead your family towards a healthy lifestyle
  • Teach your kids to...
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#1 Way To Decrease Chronic Pain Naturally?

Chronic pain can be disabling. It can interfere with how you move, sleep, concentrate, relate to others, and do your job.

According to the 2016 National Health Interview Survey, 1 in 5 Americans suffers from chronic pain. That means 50 million people deal with chronic pain and about 8% of them say that chronic pain wreaks havoc by interfering with their daily activities.

Chronic pain may be related to Arthritis, Fibromyalgia, Ehlers-Danlos Syndrome, Back Pain, Headaches, Migraines, and the list can go on.

Chronic pain is pain lasting longer than 3 months.

Can you imagine not being able to sleep through the night because your pain wakes you up when every time you try to change position?

What if you’ve been diagnosed with an invisible condition like fibromyalgia where it hurts to walk more than 100 feet but because you don’t use a walker or cane, people don’t understand why you park in a handicap parking space?

Can you see picture yourself fighting the physical back...

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