Health Coach Brit

After a 17ish hour drive yesterday my sister and I made it to Disney with a few rainstorms, one wrong way driver, and a lot of (her) napping.

Prepped a chickpea pasta and veggie salad, my favorite premade protein shakes, lots of water, and some snacks for the drive, but now I'll be spending the next week down here eating my way through Epcot's Flower and Garden Festival 🍴

Note to self: myself, or yourself. Eat the ice cream. Unless you're allergic or it makes you sick.

Wherever you are in your journey, if you want the ice cream, or popsicle, or something else, have it. It won't break you.

If you do one thing today for yourself, get outside and take a 30 minute walk.

Do it tomorrow too.

Pomegranate season is upon us! What is your favorite fall produce?

Fall Into Autumn Produce Fall is personally my favorite season. The changing leaves, chilly weather, and fall foods are just some of my favorite things. My most favorite might be the fall foods, especially with them being …

Looking to make healthy swaps in the kitchen? I’m starting a new series of posts on swaps for the kitchen, home, and body. Welcome to the first😉

Three of my FAVORITE swaps…

Soda 🥤 I was a big Diet Coke/Coke Zero drinker years ago. It was my go to drink to grab while out, at a bar, or to keep at home. I liked water, but it wasn’t what I reached for first. Soda has shown to be harmful to health, and diet sodas have shown to increase hunger and weight gain, exactly why someone might lean towards diet soda over regular! My SWAP ↔ for soda has been products like Poppi and Olipop. You still don’t want to over consume these beverages, but they are a solid choice that may be beneficial to your health compared to their big brand counterparts.

Chips 😋 I’ve never been much of a chip snacker, but I will say, once you start it is easy to keep munching! These Siete chips are my absolute favorite chips, and the company makes a variety of chips and other products, including tortillas, hard shells, beans, taco seasonings, and hot sauce 🌶 They are grain free and cooked in avocado oil, which leads to the third swap….

Vegetable oils 🌽 Vegetable oils are abundant in our foods today. They are high in PUFAs, polyunsaturated fatty acids, and the higher the PUFA the higher Omega-6 : Omega-3 ratio. We need both of these in our diets, but the high amounts that are in the majority of our foods and that are used in cooking is out of control. Reach for avocado oil (cooking), olive oil (dips/dressings), or animal fats (not bad for you!). If you’re eating some processed items or foods with PUFAs (many seeds, some nuts, peanut butter) you’ll be just fine.

What swaps do you want to see next? Tell me in the comments!

Keeping Active (in the heat when you really don’t want to move) I’m not sure where you’re reading from, but in the Northeast in the outskirts of Philly it’s been 90 degrees+, and we have a 100+ day coming up. I’m not sure the real feel, …

I'm not sure where you're reading from, but in the Northeast in the outskirts of Philly it's been 90 degrees+, and we have a 100+ day coming up. I'm not sure the real feel, but it very well may be! I talk a lot about movement, exercise, and keeping active. Right now I don't want any parts of moving outside, unless it's in a pool....

http://sunandsoilwellness.com/2022/08/01/keeping-active-in-the-heat-when-you-really-dont-want-to-move/

Keeping Active (in the heat when you really don’t want to move) I’m not sure where you’re reading from, but in the Northeast in the outskirts of Philly it’s been 90 degrees+, and we have a 100+ day coming up. I’m not sure the real feel, …

Very berry fresh 😉

Berries are my favorite fruit, in general, and it's been berry season in the Northeast.

Bluebs, raspberries, blackberries, etc are full of antioxidants, fiber, and they are nutrient rich. As a kid I would practically inhale blueberries, and we would stock up on fresh pet berries to freeze for future use. To this day I can still not back my fair share and then some of those, and my second favorite are raspberries.

As far as foraging goes, the little raspberries, which I recently learned are called wineberries, are a top favorite that grow in my area! Have you tried those? What's your favorite berry?

It's my one year anniversary since I had Lasik with ! Last year I made a very spontaneous decision to have the procedure done, and soon after I had my work up and procedure dates scheduled. I knew I'd chicken out if I didn't do it quickly.

One year later and I am still amazed when I can see perfectly without contacts or glasses, that I can travel without worrying about bringing contact solution or extra contacts, that I don't have to switch from prescription sunglasses to glasses, and a few other benefits 🤓

If you're wondering about schedule a consult. It's made a huge difference in my life and I cannot endorse it or Dr. Shah enough.

Current kitchen obsessions: Cesar dressing and butter lettuce blends 😍 oh and their buffalo sauce!

What's your "food of the moment" right now? I know you have one 😉

Does goal setting overwhelm you? I get it. It can be a lot! Check out this post on how to set realistic goals and how to achieve them without the overwhelm!

http://sunandsoilwellness.com/2022/07/10/focusing-on-realistic-goals/

Focusing on Realistic Goals Goal setting : do you love it, or do you hate it? Heads up: if you set a bunch of goals and achieve them, this post might not be for you. I love goal setting, but sometimes it can be a bit overwhel…

Got up and walked this morning even though it was lightly raining. Could I have stayed home? Yes. But I love moving my body first thing in the morning and I especially love walking outside.

what do you do to start your day that is a major part of your routine?

Outside is my happy place

Just a quick friendly reminder that no matter what happened during the long weekend you do not need to "detox."

Resume your normal life. Focus on your proteins, veggies, healthy fats, and some complex carbs, drink your water, and keep active.

If your normal needs a change start now, start small.


#9010 #9020

Happy Fourth of July team 🇺🇸

Be safe, and have a happy and fun holiday.

✨Disney✨ food post 🙂

It's not every day I'm away without access to a kitchen, let alone in Disney. So you know I'm going to be a little off track.

Am I going to beat myself up about it? Heck no! I will prioritize hydration and meals with protein and fiber however. And I bring meat sticks, greens and reds, protein, and plenty of money to dine out.

Next trip I may try to work on packing some more substance to have for lunch and then enjoy dinner out… But in the meantime you can find me eating my way around the world showcase in Epcot.

I don't travel far very often, so if you have some tricks or any favorites please let me know!


#9010

This was supposed to be a "preflight" post.. but American Airlines cancelled our flight with no explanation so now we're driving to Disney 🚗

I brought my greens and reds, as well as some grass fed beef sticks from Thrive Market to help me through my week, especially since I'll be off course.

Stay tuned for some of the goodies I'll be eating this week and how I'll try to keep myself somewhat on track.

I PR'd in my race today, so that's pretty awesome. I haven't been training as much as I'd have liked, so it was a bit of a surprise.

Competing with myself on my times is fun and motivating! I may not 𝒶𝓁𝓌𝒶𝓎𝓈 PR, but I will always have fun.

Have you run races before? What's your favorite? What are some tips and tricks you have? Tell me in the comments!

Checked out a new (to us) brewery tonight before dinner for a little date night. Followed it up by some home cooking and relaxation before our first 5k of the year tomorrow 🏃🏼‍♀️ 🏃🏼‍♂️

spotting at 😱

We'll have to give it another go, maybe hunt down some flavors, but all in all it was pretty decent.

Have you tried Topo Chico yet?

Four years with my best friend ❤️

Let's redefine what "hanging out" should be.

Schedule a coffee and walk date with a friend, or yourself! I feel like many of us, especially my fellow millennials, feel like "hanging out" usually involves the bar. Walk, hike, dance, play a game!

Let's redefine the norm! What's your favorite way to spend time with friends?! I'd love to read yo it favorites in the comments 🤓

Prepping isn't always pretty but it will get the job done.

Protein, veggies, fruits, and a cheese round was just the perfect thing to nourish my body after dance practice last night, not to mention it also was delicious.

No late night stops that would mostly provide options that don't align with my goals or lifestyle, no sugar crashes, but yes to feeling happily satisfied and content ☺️

What's your favorite travel snack? I could use some new ideas and am all ears 😉

If I could transport the smells from my kitchen to your home right now I would. It smells like summer and is making me all sorts of happy! 😌

Making my own šaltibarščiai today to keep as a summer staple in the fridge! Using Kefir (probiotics), beets (see my last post for more info), cucumber and radish for crunch (radishes also are high in antioxidants and may help improve blood flow), and some herbs! Boiled potato and hard boiled eggs go in at serving time 👩🏼‍🍳

What's your favorite summertime recipe? Or top three favorites?

Šaltibarščiai might be one of my favorite colors 😍 This Lithuanian cold beetroot soup is perfect for warmer months, easy to make, and delicious.

Beetroots, popularly known as beets, are packed with nutrients, are anti-inflammatory, contain antioxidants, and have vascular-protective effects. They are a great source of fiber, folate, iron, vitamin C, and more. Beets and their juice have health benefits include improved blood flow, lower blood pressure, and increased exercise performance.

Studies show that supplementing with beetroot can be effective at enhancing athletic performance, specifically through boosting nitric oxide.

Other than beetroot soup (cold AND hot), I love them roasted, in salads, and juiced! What's your favorite way to enjoy beetroot?

Happy Memorial Day 🇺🇸

While you celebrate a long weekend, take a moment to pause and reflect- remember and honor the service men and women who have served and gave their lives.