Living Well with Lupus
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Read October's Newsletter
/Take a moment to read October's Newsletter about living with intention and accomplishing your goals.
Want a joyful, balanced healthy life?
/Get a sneak peak into the information and inspiration that an IIN education has to offer. Check out 3 FREE chapters from Joshua Rosenthal's eBook, Integrative Nutrition: Feed Your Hunger for Health and Happiness.
Read April's Newsletter
/Take a moment to read Thrive and Balance's April Newsletter! Learn about portion distortions and serving size secrets!
Tired of Salads? Read This Month's Newsletter!
/If you're craving healthy foods as you've spent the last few months eating heavier meals between the holidays, the winter cooking, and the Superbowl, but you're tired of salads, take a moment to read this month's newsletter!
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Cut the Soda
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If you drink one can of soda every week day for one year:
140 calories per can x 260 week days
=36,400 calories per year
3,500 extra calories = 1 pound of body weight
You do the math!*
*but if you don't want to, that's 10 pounds per year!
A Simple Baked Egg
/One of the easiest and most delicious healthy meals for one....
A Simple Baked Egg for One
It can be tough to cook for one. It is even more difficult to cook healthily for one. And then add on top of that the fact that you want the meal to be healthy! Well... I'm here to change your mind! It isn't actually that hard!
Baked Egg for ME!!!
Egg, 1/4 cup Tomato Sauce (I used leftover homemade), 1/8 cup Goat Cheese, 1/8 cup mixed Shredded Cheese, Salt and pepper to taste
Preheat the oven to 400°F. Grease a ramekin with nonstick cooking spray. Fill the ramekin halfway with tomato sauce. Crack the egg into the middle of the sauce and add sauce as needed to fill the ramekin. Top with the goat cheese and shredded cheese as well as the salt and pepper to taste. Cook 8-10 minutes or until desired doneness. The whites should be cooked but the yolks still soft and the cheese should be hardening and beginning to brown. Top with fresh herbs and serve with a side of greens.
Simple and delicious, this dish has less than 200 calories but lots of nutrition! Easy!
A Simple Smoothie
/I am a breakfast person. I need sustenance in the morning so I don't get hangry, so I'm productive, and so I can just get started with the day.
Breakfast has so many benefits. Well - a healthy breakfast does. One that is high in lean protein, vitamins, and minerals. Breakfast helps with better performance, including concentration, strength, and endurance. Breakfast-easters have better short-term memory. Breakfast also helps improve one's mood by providing glucose to the brain.
The studies go back and forth about whether breakfast is crucial for weightloss or not. While the studies show that breakfast eaters tend to be more slender, this observation is a correlation and does not necessarily show a causation of breakfast causing weightless.
Berry and Banana Smoothie
In a blender (I love my nutribullet), combine 1 banana, 1 cup assorted berries, 1 scoop protein powder, 1/2c skim milk (or almond or coconut), 1/2c water, and 1 teaspoon maca powder. Blend until smooth. Here I topped with 1t ground flaxseed, 1t chia seeds, and 1t shredded coconut. (These can also be blended in).
