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Staying on Top of What’s New and Sharing That With You

I’ll be publishing my latest discoveries on what they’re doing to our food supply that they’re not telling us about, talk about not labeling the additives they add to our food, and more.

Regrow Food From Scraps

Food is expensive! And, as some clients have expressed, it’s even more expensive as you transition to a whole, fresh, clean diet for your family. When you’re buying chips and dip, and other processed foods and simultaneously trying to buy organic, the cost can sometimes be a challenge to this new way of eating. I hear you!

That’s why I have a healthy hack to help save you money. The kids will love this too! Read on…

From what I’ve learned, there are a number of fruits and vegetables that you can replant and grow again yourself, ensuring that you always have these items on hand when you need them, and helping you to cut down on the money that you spend on produce every week. I love doing this!

whole-fresh-clean-growing-lettuceSo, here’s my first example for you. The fact is that you can regrow romaine lettuce from the bottom of the stump instead of throwing it away. Buy some fresh organic romaine lettuce. Use it all except two or three inches from the stump. The, just put the romaine lettuce stumps in about a half inch of water in a glass or a jar for a few days. Refill water if the water level goes below half inch. When new leaves start to regrow like in this picture, you can transfer the stumps and plant them in soil in a window box in your kitchen. Salad that keeps growing and growing!!

This is just one simple thing that you can do to help you eat food closer to nature. Regrowing produce from scraps saves money and gives you the chance to control what goes in your food. Why throw away the ends and scraps when you can grow more food from it in your own kitchen? Also, by starting off with organic vegetables, the scraps re-grow better quality food than standard store bought. Remember, organic food tastes better and is better for you.

Looking for a healthy way to get more whole, fresh, clean food? Do you want to know your food is free of pesticides and other chemicals that are often sprayed on commercial crops? Re-growing food from organic kitchen scraps is a good way to do it!

This is just one example of the tips and hacks I share with clients during my classes and sessions. If you need help in learning how to get healthy and manage your overall wellness, as a Certified Health Coach, I can help you get on the path to self-care backed by a science-based method. I can help you get healthy, and what that could mean to you.

whole-fresh-clean-health-coachContact me for a free consultation. In this session you’ll get to know what Health Coaching is all about and how these classes and sessions could be beneficial for you. Then, we can plan out the next steps for some training, individual coaching, or I can sign you up for the next Prime Time Health online class. In the science-based classes I teach, I can help you lose a few pounds, eat better, sleep better, lower stress, reduce medications, or, be there for your children/grandchildren.

I’ll help you get on track. We can do this!

Read more about the available Health & Wellness Services I offer here!

Susan Essig, Certified Health Coach 

802-445-LEAN (5326) Follow me on Facebook!

 

 

 

 

Young Living Essential Oils – Take a Closer Look

whole-fresh-clean-health-coachAs a Certified Health Coach, I’m always looking to improve my life with natural, powerful products that come straight from nature – NO chemicals please. And, Young Living is dedicated to diversifying and widening their product line, so even more individuals and families can find the products that best benefit them.

This was an exciting year for Young Living. They announced their first-ever over-the-counter (OTC) products, formulated with powerful active ingredients to give you natural results – no prescription needed!

The new line currently includes Cool Azul Pain Relief Cream and Thieves Cough Drops and these products are the first step into the world of OTC medicine formulated with natural ingredients. Because these new products meet strict FDA regulations, they give Young Living products the ability to share specific, yet significant, claims about them. It’s one more way Young Living strives to bring the world natural wellness solutions that are backed by science. I love this!

So, what sets OTC products apart? It starts with FDA regulations. The FDA has written OTC monographs, which are detailed documents that list the specific conditions required for a product to become an OTC medicine. A product is essentially preapproved as a certain OTC medicine when it adheres to it monograph. 

While the monographs outline the necessary active ingredients, amounts of active ingredients, and format, companies still determine a number of variables, allowing them to create proprietary medicines. That’s what enables Young Living to produce OTC medicines with powerful claims, while using natural active ingredients and adhering to the Young Living standard.

What makes the difference?

For example, while other companies or brands might use synthetic active ingredients, Young Living OTC products source active ingredients from pure essential oils. Take a closer look at Cool Azul Pain Relief Cream: The required methylsalicylate is a naturally occurring compound in Wintergreen, while the menthol comes from Peppermint. This way, Young Living meets FDA requirements through plant-based ingredients, and Young Living can make claims that otherwise could not be made.

Whole-Fresh-CleanSo, bottom line, Young Living has paired their knowledge of plant-based, naturally derived products with the FDA’s regulations for safe and effective medicine. What an exciting time to be part of this team at Young Living.

Why I started using essential oils.

As a Certified Health Coach and a whole, fresh, clean, healthy living blogger, it was only natural that essential oils fell onto my radar. On a quest to eliminate toxins from our home­, like those found in personal care and cleaning products, I kept seeing Do-It-Yourself (DIY) recipes that called for essential oils. I was also looking for natural ways to relieve some common complaints we were experiencing from our personal care products, plus seasonal and pet allergies.

whole-fresh-clean-get-startedAre you ready to get started?

Essential oils have been around for thousands of years with well-documented research supporting their use for physical and emotional health. If you are looking for natural ways to give your medicine cabinet a make-over, elevate your mood, or simply use essential oils as a replacement for candles and air fresheners in your home, it would by my pleasure to help you get started.

When you sign up with a Young Living Membership, you are also signing up with me as your sponsor to help educate, guide, and provide resources on Young Living Essential Oils.

Change your health and the chemicals in your home today but using Young Living Essential Oils.

Here’s how to sign up and order your Young Living Starter Kit today!

I’m a Certified Health Coach and can help you get healthy. If you need help in removing toxins from your life, contact me for a free consultation. In this session you’ll get to know what Health Coaching is all about and how these classes and sessions could be beneficial for you. Then, we can plan out the next steps for some training, individual coaching, or I can sign you up for the next Prime Time Health online class.

I’ll help you get back on track. We can do this!

Susan Essig, Certified Health Coach 

Call me 802-445-LEAN (5326) or email me at info@wholefreshclean.com today!

Other resources:

How to Order Young Living Essential Oils

Essential Oils for the Cold and Flu Season

Essential Oil Hand Salt Scrub

Removing Chemicals From My Body

Prepping for Healthy Lunches

whole-fresh-clean-live-life-healthyHealthy lunches…..Let’s face it: constantly shelling out cash for prepared lunches that you could have made for less money, and a heck of lot healthier at home, gets old fast. Eating a healthy lunch doesn’t have to be expensive and doesn’t mean a ton of extra work before you head out the door either. Stick to your budget by making your lunches at home and bringing them with you. Let’s not even discuss the fast food drive through. So, the biggest benefit in making your own lunch is that you’ll have greater control over what you eat and have better quality food to create healthy, delicious meals.

Here’s a quick and easy idea that I use all the time. But first, here’s the thing…..if prepping and cooking our food isn’t quick and easy, I know I won’t even give it a second chance. Who has time? Not me! Not you!

whole-fresh-clean-turkey-filletsHere’s what I do!

On the weekend, or even a night during the week when I have extra time to cook, or when I can multi-task in the kitchen while I cook something else, I throw an extra pan on the burner and cook organic or humanely raised and handled chicken or turkey fillets. So, for example, what that means is that while I’m cooking us a Juicy Chicken Burger for dinner, I also have another pan on the stove cooking these turkey or chicken fillets. That’s follows my ‘Cook Once, Eat Twice’ theory of cooking and eating. I never cook for just one meal, ever!

Anyway, I purchased this packet of turkey fillets at my local health food store recently when they had a sale. It is a one pound package for $6.99. There were four (4) fillets in the package which equals 4 lunches out of this, which is plenty of protein to keep you satiated until dinner. They cost $1.75 per strip of turkey for lunch. Add in some salad greens and such, and I’d say here’s a super healthy lunch for around $2 or so. How much are you spending at the fast food drive-through for lunch? Isn’t it close to $10 per lunch? I use this example for those who say that eating healthy or eating organic costs too much. It actually costs less than the drive-through and is so much healthier for you. If you use your time wisely, and ‘Cook Once, Eat Twice,’ you can eat healthy all the time. 

So, all I did here was open the pack of turkey fillets and season them with some homemade Whole Fresh Clean Adobe Seasoning and some cayenne pepper, because I also like a spicy kick. 

My iron fry pan is well-seasoned so I don’t need to add extra oil to cook them. All I did was heat the iron fry pan to medium and cook the fillets for about 5-6 minutes per side. Flip them over and cook the other side. Cut into one to make sure they are cooked throughout. You don’t want them pink at all. When done, remove the fillets from the pan and set aside to cool. 

whole-fresh-clean-turkey-cutletsThe final piece of the prepping is that once the turkey or chicken has cooled, I cut them each up in bite size pieces and place them in a sandwich bag in individual servings. If you cut them too soon, all the juices run out. So, let them rest and cool for about 15-20 minutes. Place cut up pieces in the individual bags or containers and refrigerate. The protein part of your lunch is ready to go. Yes, it’s that quick and easy to have four lunches ready in a snap. The turkey or chicken, if you choose, freezes well too in these individual portions. So either use them up during the week or freeze them for next week, so there’s no waste. Another tip is you could freeze them all and take one out in the morning on your way out the door!

Next, all that is needed is a bag of greens, a handful of cherry tomatoes, sliced cucumber, some peppers, and you’re all set for a turkey fillet salad. You can cut up these vegetables at home too or buy pre-sliced ones. If you didn’t have time to make a salad, you could always pick up a green salad somewhere, and they are usually very inexpensive. Use the cut up turkey or chicken fillet on the salad, providing a healthy protein topping and still saving you a lot of money.

I understand you don’t have time to cook every day nor do you have to spend hours in the kitchen. But, just prep a little on the weekend, or whenever you can fit it in, so that healthy eating is a priority for you and your family. This is all part of taking care of yourself.

At a time when one in five people will die of lifestyle-related diseases, as well as when diabetes and obesity are at an all-time high, Health Coaches provide the nutritional and lifestyle guidance society desperately needs to find its way back to health. Is your health a priority to you?

If you’re not practicing self-care or, if you need help in learning how to manage your health, as a Certified Health Coach, I can help you get on the path to self-care backed by a science-based method. I can show you how to get healthy! Engage a Health Coach!! 

Contact me for a free consultation. In this session you’ll get to know what Health Coaching is all about and how these classes and sessions could be beneficial for you. Then, we can plan out the next steps for some online training, individual coaching, or I can sign you up for the next Prime Time Health online class. In the science-based classes I teach, I can help you lose a few pounds, eat better, sleep better, lower stress, reduce medications, or, be there for your children/grandchildren.

Whole-Fresh-Clean-Dr-Sears-CertI’ll help you get on track. We can do this!

Read more about the available Health & Wellness Services I offer here!

Susan Essig, Certified Health Coach 

802-445-LEAN (5326) Follow me on Facebook!

Email me at: info@wholefreshclean.com

 

 

Prepping on the Weekend

When I started gaining some weight after thyroid surgery, I began looking at my food choices. In order to do this accurately, I started journaling everything I ate. That, and some blood work, gave me a clear indication that my blood sugar levels were in the pre-diabetic range. This really didn’t make sense to me because I ate such a healthy diet and exercised daily. The usual reason for high blood sugar is a diet high in refined sugar, white flour, and other refined processed grains, such as white rice…..all the foods I did not eat. 

Through trial and error, I finally discovered the answer. The problem was these so-called “healthy carbs”—whole grains like brown rice, quinoa, and oatmeal, as well as starchy foods like broccoli, cabbage, sweet potatoes, beans, and high-glycemic fruits like watermelon, mango, and pineapple.  Yes, these foods can be healthy for many people and unhealthy triggers for others. For me, my system just couldn’t handle all the sugar.

whole-fresh-clean-steel-cut-oatsAs soon as I cut back on these foods in particular, my health improved dramatically. I also learned by further testing then that I am carbohydrate intolerant. However, I know that only applies to me and not everyone in my family and household. So, for those of you who are not carbohydrate intolerant and you can eat things like healthy organic steel cut oatmeal for breakfast, I’m sharing a tip to help you eat healthy and get out the door quickly in the morning.

Here’s what I do! On the weekend, I take the time to make a pot of Bob’s Red Mill Steel Cut Oats

The recipe calls for 3 cups of water to 1 cup of oats. I cook that amount according to the package instructions. I usually do this while I’m cooking other things to multi-task. When it’s ready, I take the oatmeal pan off the burner and let it cool. I bought a metal muffin pan and use it just for oatmeal. That’s right….think I’m daft? Stay with me!

whole-fresh-clean-oatmeal-prep-1After the oatmeal has cooled off a bit in the pan, I spoon it into the muffin tin. This way, I have 12 equal portions of oatmeal for morning breakfasts with berries and a Pea Protein powder smoothie.

Back to my prepping process….Once I put the cooled oatmeal in the muffin pan, I pop the muffin pan in the freezer, making sure it’s positioned perfectly so it’s not tilting nor can any spill out. It’s a balancing act but you can do it too. It only takes about an hour for the individual portioned oatmeal to freeze solid. 

Then, I remove the muffin tin from the freezer. Popping out the portions was tricky until I found out that if you just put the muffin tin on a low burner for a second, and use a butter knife on the edges, it pops right out.

whole-fresh-clean-oatmeal-prep-2Next, I place all the portions in a plastic bag and pop them back in the freezer for eating during the week. This way, I don’t have to worry about cooking oatmeal during the week or who’s eating healthy and who’s not. 

You don’t have to cook every morning to send them off with a great breakfast nor do you have to spend hours in the kitchen. Who has the time? Just prep a little on the weekend so that healthy eating is a priority for you and your family. This is all part of taking care of yourself.

At a time when one in five people will die of lifestyle-related diseases, as well as when diabetes and obesity are at an all-time high, Health Coaches provide the nutritional and lifestyle guidance society desperately needs to find its way back to health. Is your health a priority to you?

If you’re not practicing self-care or, if you need help in learning how to manage your health, as a Certified Health Coach, I can help you get on the path to self-care backed by a science-based method. I can show you how to get healthy! Engage a Health Coach!! 

Contact me for a free consultation. In this session you’ll get to know what Health Coaching is all about and how these classes and sessions could be beneficial for you. Then, we can plan out the next steps for some online training, individual coaching, or I can sign you up for the next Prime Time Health online class. In the science-based classes I teach, I can help you lose a few pounds, eat better, sleep better, lower stress, reduce medications, or, be there for your children/grandchildren.

Whole-Fresh-Clean-Dr-Sears-CertI’ll help you get on track. We can do this!

Read more about the available Health & Wellness Services I offer here!

Susan Essig, Certified Health Coach 

802-445-LEAN (5326) Follow me on Facebook!

Email me at: info@wholefreshclean.com

 

 

 

 

 

 

Stress is Not Your Friend

whole-fresh-clean-february-heart-monthFebruary is American Heart Month!

FACT: Heart disease affects more than 6 million American women, and another 37 million women are at risk for developing heart disease. It is the number one killer of women and is responsible for one (1) in three (3) deaths in women annually.

FACT: How much stress you experience and how you react to it can lead to a wide variety of health problems — and that’s why it’s critical to know what you can do about it. 

When we’re stressed, we’re more vulnerable to indulging in less-than-healthy habits. And those habits, in turn, may have less-than-healthy effects on our hearts. Stress may affect behaviors and factors that increase heart disease risk like high blood pressure and cholesterol levels, smoking, physical inactivity and overeating. Some people may choose to drink too much alcohol or smoke cigarettes to ‘manage’ their chronic stress, However, instead, these habits can increase blood pressure and may damage artery walls. Additionally, your body’s response to stress may be a headache, back strain, or stomach pains. Stress can also zap your energy, wreak havoc on your sleep and make you feel cranky, forgetful and out of control.

whole-fresh-clean-live-life-healthyYou do your best to eat healthy and ensure that your loved ones do too. You’re reasonably active. You may know your family history and your risks for heart disease or other issues but what else can you do to help your heart.

Today, I’m sharing a post I received from Dr. Izabella Wentz, Pharm D. because it applies to everyone who has stress in their life, regardless if you have a thyroid condition or not. It’s all about stress, your adrenal glands, and some great tips or strategies on how to manage the stress in your life.

whole-fresh-clean-stressStress is not your friend! 

Stress causes our adrenals to pump out extra hormones, and shifts our body from a relaxing, digesting, healing state to a fight or flight state. The body’s energy is shifted from doing “useless” things like growing beautiful hair, metabolizing, making hormones, digesting and repairing itself, and instead, all of the body’s resources are reserved to make cortisol and adrenaline that is pumped through our veins so that we can keep going. 

This mechanism comes in really handy when you are chased by a bear, but….not so much when the mechanism gets triggered by traffic or loud television shows. 

Eventually, we run out of nutrients that are required for proper adrenal function and we get to a state of adrenal fatigue. This is when our body is no longer able to heal itself and we feel drained. 

There are four types of stress that turn on our fight or flight response:
  • Mental/Emotional stress
  • Sleep disorders
  • Metabolic/Glycemic dysregulation
  • Chronic inflammation

    Recovering from adrenal fatigue

    Replenishing nutrients and using adaptogens, that balance out the adrenals can be helpful for everyone. I like to use the Daily Stress Formula from Pure Encapsulations. It contains nutrients and adaptogens.  Stabilizing the blood sugar through diet is also important. 

    Adrenal saliva testing can also be done to determine which stage of adrenal fatigue the person is in, and supplements can be used accordingly. I have a whole chapter dedicated to the adrenals in my book, and it is the longest chapter in the whole book, as matter of fact. I discuss testing, interpreting tests, what to do in each stage as far as supplements go and explain the who physiology behind the adrenals.

    But the most important strategy for combating adrenal fatigue does not involve dieting, supplements, medications or testing. This strategy however, is often the hardest to implement. That strategy is…stress reduction. It was probably the hardest lifestyle change for me to implement.  I only had two settings “GO” and “SLEEP”. I did not know how to relax, smell the roses, turn-off or unwind. 

    I came up with this list of strategies to make myself more relaxed and shift my body into a state of relaxing, digesting and healing. I hope some of them will resonate with you, but many of you will need to come up with your own list. Many of these items may be really difficult to implement, especially for those of us with responsibilities like jobs, children, or elderly relatives who need our care, but somehow, you HAVE to schedule time for yourself. We often expect our doctors to heal us, but the healing comes from within just the same. No one else will do it for you. Put it in your planner if you must. 

     Some strategies to reduce stress include…
  1. Read self-help books on relaxation, overcoming stress, etc. “How To Stop Worrying And Start Living” by Dale Carnegie is a great classic.
  2. Find one thing to be thankful for each day.
  3. Listen to books on CD while doing things you don’t enjoy. For example I despise traffic and cleaning the house. Listening to a book on CD keeps my busy mind engaged instead of worrying about the traffic or the house.
  4. Music: Try the Spa station on Pandora for instant relaxation!
  5. Meditation, yoga, and tai chi are all relaxing hobbies.
  6. Cut out toxic people …
  7. Get organized and simplify your life.
  8. Consume less: turn off the TV, get off the Internet, stay out of stores.
  9. Take time for yourself … daily, weekly, monthly, yearly.
    • Daily: Try a yoga class, hot bath, or closing your eyes for 15 minutes to meditate.
    • Weekly: Schedule a day off from work—a day when you just do what you want to do. You are forbidden from running errands, doing chores, or work. Do you feel like reading all day? Do it! Do you want to stay in bed all day? Do it! Do you want to get a mani-pedi? Go for it. It’s your time, your body, your health. One strategy for those of us who are lucky enough to have time off from work is to “schedule” your sick days. Schedule work responsibilities around the planned sick day.
    • Monthly: Schedule a message/spa day with the girls.
    • Yearly: Schedule a beach vacation, schedule a staycation
  10. Control freaks … learn to let it go. You can’t rest the weight of the world on your shoulders. Retire from your position as CEO of the Universe. You will be much better off and surprisingly, the world will go on.
  11. Mindfulness: Pausing, and being present and observant of how things are affecting you can be a great way to learn how to relax yourself.
  12. Avoid getting overtired and/or overexcited
  13. Laugh several times a day
  14. Enjoy life, get a pet
  15. Do your best to eliminate, simplify, delegate, automate.
  16. Be more resilient by being more flexible. Bruce Lee once said “Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.”
  17. Do the things that you like.
  18. Orderliness and predictability are your friends. Plan your life that way when you can. Catch up on bills, checkbooks, and your long to-do lists. Keep your space neat and clean. Schedule times to clean the house and catch up on life, not just big events. Make sure you schedule down time as well.
  19. Avoid burning the candle at both ends.
  20. Massage, acupuncture, meditation or tai chi may help get you relaxed.
  21. Avoid multitasking. Do one thing at a time and keep your full attention on it before you move on to the next task. Take a small break in between tasks.
Start a journal, make your own list, be mindful of what makes you feel better and what makes you feel worse so you know what to avoid.
 
I hoped you enjoyed reading this as much as I did. It outlines some really specific tips to help us reduce stress in our lives for better health! 
 

At a time when one in five people will die of lifestyle-related diseases, as well as when heart disease, diabetes and obesity are at an all-time high, Health Coaches provide the nutritional and lifestyle guidance society desperately needs to find its way back to health. Is your health a priority to you?

If you’re not practicing self-care or, if you need help in learning how to manage your health, as a Certified Health Coach, I can help you get on the path to self-care backed by a science-based method. I can show you how to get healthy! Engage a Health Coach!! 

Contact me for a free consultation. In this session you’ll get to know what Health Coaching is all about and how these classes and sessions could be beneficial for you. Then, we can plan out the next steps for some online training, individual coaching, or I can sign you up for the next Prime Time Health online class. In the science-based classes I teach, I can help you lose a few pounds, eat better, sleep better, lower stress, reduce medications, or, be there for your children/grandchildren.

Whole-Fresh-Clean-Dr-Sears-CertI’ll help you get on track. We can do this!

Read more about the available Health & Wellness Services I offer here!

Susan Essig, Certified Health Coach 

802-445-LEAN (5326) Follow me on Facebook!

 

 

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