Holly Kay Health Coach

🆓 𝗛𝗘𝗔𝗟𝗧𝗛 𝗘𝗫𝗣𝗟𝗢𝗥𝗔𝗧𝗜𝗢𝗡 𝗖𝗔𝗟𝗟 ☎️
⏩ 𝓢𝓬𝓱𝓮𝓭𝓾𝓵𝓮: tinyurl.com/njnennr6
👉 Discuss motives and readiness for improving health, along with wellness goals
👉 Make sure we are a good fit
👉 Outline what to expect in our coach/client relationship

𝗚𝗼𝗼𝗱 𝘀𝗹𝗲𝗲𝗽 𝗵𝘆𝗴𝗶𝗲𝗻𝗲(𝘀𝗹𝗲𝗲𝗽 𝗲𝗻𝘃𝗶𝗿𝗼𝗻𝗺𝗲𝗻𝘁 𝗮𝗻𝗱 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝗿) 𝗶𝘀 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗳𝗼𝗿 𝗺𝗲𝗻𝘁𝗮𝗹 𝗮𝗻𝗱 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵.



https://www.sleepfoundation.org/sleep-hygiene

𝗖𝘂𝗿𝗿𝗲𝗻𝘁𝗹𝘆 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝗼𝗻 𝘀𝗲𝗹𝗳 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝘄𝗶𝘁𝗵 𝗰𝗼𝗳𝗳𝗲𝗲 ☕

𝗚𝗼𝗮𝗹: 𝗗𝗿𝗶𝗻𝗸𝗶𝗻𝗴 𝗼𝗻 𝗼𝗰𝗰𝗮𝘀𝗶𝗼𝗻 𝗯𝘂𝘁 𝗻𝗼𝘁 𝗮𝘀 𝗮 𝗱𝗮𝗶𝗹𝘆 𝗵𝗮𝗯𝗶𝘁.

𝗪𝗵𝘆❓

1️⃣𝗡𝗲𝘃𝗲𝗿 𝘀𝗵𝗼𝘂𝗹𝗱 𝗯𝗲 𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁 𝗼𝗻 𝗮𝗻𝘆 𝗳𝗼𝗼𝗱 𝗼𝗿 𝗱𝗿𝗶𝗻𝗸, 𝗴𝗼𝗼𝗱 𝗼𝗿 𝗯𝗮𝗱.
2️⃣𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 𝗶𝘀 𝗮 𝘀𝘁𝗶𝗺𝘂𝗹𝗮𝗻𝘁. 𝗙𝗶𝗻𝗱𝗶𝗻𝗴 𝗼𝘂𝘁 𝗵𝗼𝘄 𝗶𝘁 𝗮𝗳𝗳𝗲𝗰𝘁𝘀 𝗺𝘆 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗯𝗼𝗱𝘆 𝗮𝗻𝗱 𝗲𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹𝗹𝘆.

𝗙𝗶𝗿𝘀𝘁 𝗽𝗵𝗮𝘀𝗲: 𝗡𝗼𝘁 𝗱𝗿𝗶𝗻𝗸𝗶𝗻𝗴 𝗶𝘁 𝘄𝗶𝘁𝗵𝗶𝗻 𝟯-𝟰 𝗵𝗼𝘂𝗿𝘀 𝗼𝗳 𝘄𝗮𝗸𝗲𝗻𝗶𝗻𝗴.

🥕 Carrot tops 🥕

There was something refreshing about smelling these. My daughter said it reminded her of springtime.

Does anyone cook them? If so, what is your favorite way?

What type of cheese has the highest source of vitamin B12? 🧀 🧀 🧀

Holly Kay Health Coach

𝐖𝐡𝐞𝐧 𝐞𝐚𝐭𝐢𝐧𝐠 𝐯𝐞𝐠𝐚𝐧, 𝐤𝐞𝐞𝐩 𝐭𝐡𝐢𝐬 𝐢𝐧 𝐦𝐢𝐧𝐝 𝐚𝐧𝐝 𝐜𝐨𝐧𝐬𝐢𝐝𝐞𝐫 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧.

7 Nutrients You Can’t Get from Plants Learn about 7 nutrients that you cannot get from commonly consumed plant foods. Vegetarians and vegans may be deficient in some of them.

🙌 Gratitude is powerful 🙌

So glad when a new recipe was a success. Oatmeal chocolate chip muffins, gluten free (gluten free oats). My daughter is in a play and this was made for their rehearsal tonight. Hope it is a crowd pleaser. 🤞🏼 🤞🏼

The diet culture has harmed people's relationship with food.

Drink coffee for ...
1️⃣Energy boost
2️⃣Simply for enjoyment

✳️ 𝗣𝗹𝗲𝗮𝘀𝗲 𝗱𝗼𝗻'𝘁 𝗺𝗶𝘀𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝗺𝗲, 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝘄𝗼𝗿𝘁𝗵 𝗼𝗯𝘁𝗮𝗶𝗻𝗶𝗻𝗴 𝗶𝗻𝘃𝗼𝗹𝘃𝗲𝘀 𝘀𝗼𝗺𝗲 𝗺𝗼𝗻𝗲𝘆 𝗮𝗻𝗱 𝗵𝗮𝗿𝗱 𝘄𝗼𝗿𝗸.

𝗨𝗻𝗳𝗼𝗿𝘁𝘂𝗻𝗮𝘁𝗲𝗹𝘆...

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀 𝗵𝗮𝘃𝗲 𝗯𝗲𝗲𝗻 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱 𝗮𝗻𝗱 𝗲𝘅𝗽𝗲𝗻𝘀𝗶𝘃𝗲.

🧰 𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮 𝗹𝗼𝘁 𝗼𝗳 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹, 𝗶𝗻𝗲𝘅𝗽𝗲𝗻𝘀𝗶𝘃𝗲 𝗵𝗲𝗮𝗹𝘁𝗵 𝘁𝗼𝗼𝗹𝘀 𝗶𝗻 𝗺𝘆 𝘁𝗼𝗼𝗹𝗯𝗼𝘅.

🆓 𝗛𝗘𝗔𝗟𝗧𝗛 𝗘𝗫𝗣𝗟𝗢𝗥𝗔𝗧𝗜𝗢𝗡 𝗖𝗔𝗟𝗟 ☎️
⏩ 𝓢𝓬𝓱𝓮𝓭𝓾𝓵𝓮: tinyurl.com/njnennr6

👉𝗗𝗶𝘀𝗰𝘂𝘀𝘀 𝗺𝗼𝘁𝗶𝘃𝗲𝘀 𝗮𝗻𝗱 𝗿𝗲𝗮𝗱𝗶𝗻𝗲𝘀𝘀 𝗳𝗼𝗿 𝗶𝗺𝗽𝗿𝗼𝘃𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗮𝗹𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗴𝗼𝗮𝗹𝘀
👉𝗠𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘄𝗲 𝗮𝗿𝗲 𝗮 𝗴𝗼𝗼𝗱 𝗳𝗶𝘁
👉𝗢𝘂𝘁𝗹𝗶𝗻𝗲 𝘄𝗵𝗮𝘁 𝘁𝗼 𝗲𝘅𝗽𝗲𝗰𝘁 𝗶𝗻 𝗼𝘂𝗿 𝗰𝗼𝗮𝗰𝗵/𝗰𝗹𝗶𝗲𝗻𝘁 𝗿𝗲𝗹𝗮𝘁𝗶𝗼𝗻𝘀𝗵𝗶𝗽

𝗕𝗧𝗪 👇

𝗜 𝗱𝗼𝗻'𝘁 𝗼𝗳𝗳𝗲𝗿 𝗮 "𝙢𝙖𝙜𝙞𝙘 𝙥𝙞𝙡𝙡" 𝗼𝗿 𝗮 "𝙤𝙣𝙚 𝙨𝙞𝙯𝙚 𝙛𝙞𝙩𝙨 𝙖𝙡𝙡" 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵.

Which would you eat if you were trying to build muscle... 👈Left or Right👉?

The big takeaway here is that the WHOLE is greater than the sum of its parts.🥚

Often in nutrition today, we come from a very reductionistic approach where we try to isolate nutrients and hope they work the same in the body...🤞

But what we usually find out is they don’t.👎

You can see examples of this in research of things like:

🥕Beta-carotene vs eating a carrot
🐟Fish oil vs eating whole fish
🍳Egg whites vs whole eggs (as shown above)
➕And on and on!

The synergy that whole foods have to offer is a crucial element of the beautiful way that a food can nourish us...

So while there is a time and a place for supplementation, the benefits of whole foods are unparalleled.🌟

If you want to learn more on this topic, click the link in bio to hear all about this study + more from Utah State University nutrition expert and researcher, Dr. Stephan van Vliet.

https://open.spotify.com/episode/44uc1xcKN3snnC2e4nmyIQ

Great, short read which explains Apeel.

If it is put on organic produce, not sure how it would still be organic?

We've seen a lot of people freaking out about the new Apeel coating again, so we dug into the research. Here's what you need to know....

The intention behind it is good. Produce often has to travel great distances and remaining fresh is an issue. This coats the produce very lightly with an emulsifier that sort of 'seals' the original peel, reducing oxidation and spoilage. Kind of like how an egg that isn't washed has a natural coating that protects it.

Of course, fruit peels don't naturally have this. They add mono- and di-glycerides as the coating.

Mono- and di-glycerides are already found in the food supply in many places. They are made from highly processed fatty acids and glycerin, and are used to lengthen shelf life and improve texture in many products (especially dairy -- check your cream labels).

Looking at published studies, of the emulsifiers in food, this is one of the less-bad ones. Others definitely promote inflammation and disturb gut health. This one seems to not hurt gut flora -- as far as we know *now,* but there isn't a lot of research into this yet. (Other emulsifiers, like polysorbate 80, definitely do damage.)

Right now, this coating is on apples, limes, and avocados in the US. Yes, it can be used on organic produce. Yes, you can scrub to try to remove it -- and with heavy scrubbing and soap, you could remove some. But it's such a thin coating that it's unlikely you would be able to remove all of it.

Is this something to freak out about?

No, I wouldn't freak out. This isn't adding anything to the food supply that isn't already there; it's just putting it in some new places.

Would I buy produce that has it?

No...if I knew it was there, I would opt not to buy it.

It's unclear if it's labeled or not. Likely, sometimes it is, but other times it isn't. The only way to 100% avoid it is to talk to the producer...buy local...or grow your own. If you can't do that, you can peel the produce before consumption.

We hope this helps!

Also, it has been brought to our attention that these retailers will NOT be selling anything with APEEL:

-Driscoll's
-Publix
-Wholesum
-AZURE standard

While these retailers ARE selling products with APEEL:

-Nature’s Pride (a large importer of Europe’s avocados)
-Sage Fruit Co. (Washington State organic apple producer)
-Del Monte (avocados)
-Eco Farms (avocados)
-Del Rey (avocados)
-Horton Fruit Company (avocados)
-RV Aguacates (avocados)
-Alpine Fresh (asparagus)
-Beta (asparagus)
-Farm Direct Supply (asparagus)
-La Venta (asparagus)
-SiCar Farms (limes)

Apeel is (or will be) available at the following grocers:

-Costco
-Trader Joes
-Gelsons
-Ralphs
-Sprouts
-Vons
-Walmart
-Whole Foods
-Kroger
-Harps Foods
-Wakefern
-Price Right
-Fairway Market
-Target
-Bristol Farms and more

To check if the stores near you are carrying apeel check the apeel website.
https://www.apeel.com/find-us
🥑🥬🥒🍈🍋🍅🥬🍎

⚠️ Caution ⚠️
Melatonin is a hormone.
Ask me about other sleep support alternatives and/or tips.

"𝐖𝐞 𝐰𝐚𝐧𝐭 𝐬𝐨𝐥𝐮𝐭𝐢𝐨𝐧𝐬, 𝐛𝐮𝐭 𝐰𝐡𝐚𝐭 𝐰𝐞 𝐫𝐞𝐚𝐥𝐥𝐲 𝐧𝐞𝐞𝐝 𝐚𝐫𝐞 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞𝐬.

𝐘𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐧𝐞𝐞𝐝 𝐚𝐛𝐬, 𝐛𝐮𝐭 𝐫𝐚𝐭𝐡𝐞𝐫 𝐚𝐧 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐨𝐟 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠. 𝐘𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐧𝐞𝐞𝐝 𝐭𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫, 𝐛𝐮𝐭 𝐫𝐚𝐭𝐡𝐞𝐫 𝐚𝐧 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐨𝐟 𝐜𝐮𝐫𝐢𝐨𝐬𝐢𝐭𝐲. 𝐘𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐧𝐞𝐞𝐝 𝐚𝐧 𝐞𝐚𝐬𝐢𝐞𝐫 𝐥𝐢𝐟𝐞, 𝐛𝐮𝐭 𝐫𝐚𝐭𝐡𝐞𝐫 𝐚𝐧 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐨𝐟 𝐩𝐞𝐫𝐬𝐞𝐯𝐞𝐫𝐚𝐧𝐜𝐞."

𝐀𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐩𝐫𝐞𝐜𝐞𝐝𝐞𝐬 𝐨𝐮𝐭𝐜𝐨𝐦𝐞."

𝓙𝓪𝓶𝓮𝓼 𝓒𝓵𝓮𝓪𝓻
𝐀𝐮𝐭𝐡𝐨𝐫 𝐨𝐟 𝘼𝙩𝙤𝙢𝙞𝙘 𝙃𝙖𝙗𝙞𝙩𝙨

💡𝗚𝗿𝗲𝗮𝘁 𝘁𝗶𝗽𝘀 𝗮𝗻𝗱 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 💤

Wake Up Wednesday: Ep. 8: Harnessing Your Dreams ➡️ Ask The Sleep Doctor a question: [email protected] Wake Up Wednesday is a new weekly email where The Sleep Doctor answers your questions directly! If...

Little humor for Tuesday.

🙄🙄🙄🙄🙄🙄🍆🥦🥕🌽🫑🧅🧄for more fun artistry check out Rubes by Leigh Rubin page
https://www.facebook.com/RubesCartoons/

𝗖𝗮𝗺𝗲 𝗶𝗻 𝗵𝗮𝗻𝗱𝘆 𝗿𝗲𝗰𝗲𝗻𝘁𝗹𝘆 𝗳𝗼𝗿 𝘀𝘄𝗼𝗹𝗹𝗲𝗻 𝗹𝘆𝗺𝗽𝗵 𝗻𝗼𝗱𝗲𝘀. 𝗪𝗼𝗿𝗸𝗲𝗱 𝗴𝗿𝗲𝗮𝘁!

Something I have to actively remind myself of often. I did the best I could with the knowledge I had at the time.

Forget DIEt. Instead, adapt a healthy LIFEstyle. It's a marathon not a sprint.
Holly Kay Health Coach