Nutritious - Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator

Immune Boosting Strategy

Rommy Kirby — Tue, 21 Oct 2014 21:17:55 +0000

Who needs scary movies anymore?

I know I don’t, as a recovered Germaphobe, all I have to do is turn on the news and BAM…niggling little fears of real life, creepy, crawly unseen threats start gnawing on my ‘oM shanti’ state of mind.

While it can get really scary out there, there is a lot we can personally do to boost our immune system and support our body’s natural “Threat Protection” troops as our first line of defense.

We may still catch a few bugs, but our resiliency to them and our ability to recover will dramatically increase.

This is what I do when I feel that tell-tale tickle in the throat, general achey-ness or fatigue…

Become Aware ~ First I notice that I am not feeling well. I might notice that I’m getting tired faster, feel grumpy, stiff, or stuffy and congested. Because I know that my body never ever lies, it’s a great source of information.

So the next time you tune in and notice something is not just right, celebrate. Yep, listening to your body is one of the strongest things you can do for your health and happiness. You know your body better than anyone, even your doctor, so pay attention to it and treat it right.

Think Positive ~ Then I consciously choose to stay well . Do you remember that tag line, “a mind is a terrible thing to waste”? Well, it even more true when it comes to the state of health you want to enjoy. When our body speaks to us through sensations or symptoms we either a see this as a choice to stay as well as possible or we make a choice for the status quo.

Be Proactive ~ Then I take action. When my I feel something coming on, I start the day lots of H2O-bviously Better Skin (water), even more than usual, and follow that with a power breakfast of greens and protein. I get my essential oils out, the Lemon and a synergistic essential oil Protective Blend. I use the Lemon throughout the day for it’s natural detoxifying quality and I drop a few drops of Protective Blend in the back of my throat every 2 hours because it’s super high in anti-oxidants..

I eat only foods that I know would support my body and stay away from the white dietary devils, sugar, flour, and processed dairy. Bone broth is one of my favorite healing foods because it’s soothing, nourishing, warm and hydrating.

I also go into active-inaction. I rest and allow myself to be quiet and still. I take a nourishing bath with Essential Oils and Dead Sea Salts. I keep warm and don’t allow myself to get chilled feet or hands. I don’t rush to do anything, even if it takes all day, that is okay by me cause I am T-I-R-E-D. It takes a lot of energy to for the body to heal and even more to ward off microbial treats. If at all possible, I spend time cuddling with my hubby. (bonus hint here – cuddling boosts your immunity).

When you know that life is going to be more stressful…like that upcoming wedding, adult kids move back or parents in need of parenting, a sick spouse, lots of travel, moving house or a job change…be sure that you tune in to what your body is saying. Yes, it’s a balancing act and balance is dynamic.

Balance is fluid, supple, agile and it shifts in response to the circumstance…stiff, static and rigid balance, sweet one, there really is no such a thing.

Tell me…

Have you been ‘too busy’ and ignored your body only to end up sick? Do you have a Super Self Care tip to share with me? Comment below, you just might inspire someone!

Email me to learn about the resources I use and recommend.

resources

http://www.ncbi.nlm.nih.gov/pubmed/21078173

The post Immune Boosting Strategy first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Kale Done Delicious

Rommy Kirby — Thu, 17 Apr 2014 20:14:38 +0000

Kale is one of the favorite greens in my home. My hubby even has a KALE UNIVERSITY tee shirt he likes to wear.

Did you know that eating greens is good for your respiratory system and helps with liver toxicity and lymphatic cleansing? That’s why kale is part of the whole food cleanses my clients enjoy. Lots of greens are a eaten!

Did you know that you can make this particular super green even healthier and more digestible? You can, and I’ll show you how.

First, gather your ingredients for super tasty, super nutritious

Kale Done Delicious

Ingredients

Kale
Grape Tomatoes or the ones you’ve grown yourself
Mushrooms
Shallots (Garlic optional)
Coconut Oil
1/4 cup water

Organic is best!

Directions

To your preference, remove the ribs from the Kale. I save mine for juicing.

Slice thinly. Kale is a tough green. The smaller you slice it, the easier it is to chew. Chewing your kale until it is liquid will help you absorb the nutrients better because your body needs your salivary juices to breakdown carbohydrates.

Slice mushroom and shallot. Optional, mince the garlic. These are the super chargers that help pack a higher nutritional punch to your greens.

Heat 1-2 tablespoons coconut oil. Healthy fats are important to a healthy brain. The amount depends on how much kale you are preparing. Think 4-5 leafs per person.

Place shallots and mushrooms in hot coconut oil and saute until tender. Veggies like shallots, onions and garlic increase the nutrients you get from your greens. I add a dash of black label Borsari seasoning.

Add 1/4 cup water.

Add kale and grape tomatoes.

Toss and cover for approximately 5 minutes.

Simple, one dish deliciousness!!!

Serve and enjoy!!!

The post Kale Done Delicious first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Bone Broth Made Easy

Rommy Kirby — Sat, 23 Nov 2013 15:57:11 +0000

“Good broth will resurrect the dead”…

In my quest for optimal health and vibrant radiance I learned about traditional healing foods. I kept hearing about ‘bone stock’.

Frankly, because it sounded like work I wasn’t truly intrigued until…friends took me to a Neiman Marcus restaurant.

We were in Chicago, it was cold, it was windy. I was chilled and travel weary. Sitting in the oh so posh restaurant was a welcome treat.

Once we placed our orders, the server brought each of us the most delicious cup of golden broth. It was warm, full of flavor and just what I needed to make it through the day. In that moment I understood the restorative power of bone broth.

I would have loved a quart that blustery yet sunny day! It revived me and gave me the stamina I needed to have fun and enjoy myself even though it was so very cold.

Then in my New Master Healers classes with my teacher Andrea Beaman, I learned that bone stocks are full of nourishing goodness.

A good stock is loaded with easily absorbable vitamins, minerals and collagen that can repair and heal the digestive tract, especially the lining of the small intestine. Vanity bonus is that it will also improve skin tone, strengthen nails and grow long lustrous hair.

Have you ever wondered why your grandmother gave you chicken soup when you were sick?

Briefly, there are two reasons.

First, traditionally, chicken soup is made by boiling the left over bones of Sunday’s roasted chicken. Remember, the entire animal was used and nothing went to waste. The bones are not only flavorful, they contain life giving marrow and trace minerals. The joints are loaded with collagen, the building block of protein.

The second reason is that chickens are an energetic animal. Because they are generally always on the move, they have a high metabolism. So energetically, chicken is what you want to eat when you feel the need for more energy. Chicken soup is loaded with vitamins and skin luscious minerals to give your body the energy it needs to heal and recover faster.

One of my favorite and fun Facebook status updates is ‘It’s a bone boiling kind of day’. Hubby likes to joke to his friends that if he ever disappears they should look in the soup.

Today, I am sharing with you my basic recipe for boiling beef bones. Use this recipe as a guide, make it yours by simply changing up the ingredients a bit. You can use it with chicken bones, fish bones or pork bone stock.

You can even saved bones in the freezer until I have enough…which, come to think about it, makes me a bone collector.

So why not just use the broth or stock that come in a can, jar or the tetra box at the grocer?

Because they are just not as nourishing. They are ‘from concentrate’ which means they are diluted with water. Most of the time there are added sugars, MSG and way too much salt to flavor it. And it is just so easy to make your own. (when you do need to resort to store bought, by the best you can and look for the USDA Certified Organic, that’s what I do)

Over the last 12 months, I have been experimenting with different bone brews…I mean recipes. I’ve finally found a base recipe that works.

Basic Bone Stock Recipe

2 Pounds of Bones – the highest quality available to you
1 Large Onion
1 Garlic Bulb
4-6 Stalks Celery
2-3 Carrots
2 Bay Leafs

Other spices I use…

Peppercorns
Cloves
Cardamon Pods

7 Simple Steps

Step 1 – If bones are raw, roast in a 400 degree oven for 1 hour. I like to salt and pepper them. I will even, time permitting, roast the onion (quartered) and garlic (whole) at the same time but it is not necessary.

Step 2 – Place bones, vegetables and spices in 6 quart stainless steel pot.

Step 3 – Cover with fresh clean water to within 2 inches of rim.

Step 4 – Bring to a soft boil over medium high heat, then lower heat to low gently rolling simmer uncovered for 4-24 hours.

Step 5 – Remove from heat, allow to cool. Using tongs remove bones and large vegetables.

Step 6 – Carefully strain into large glass bowl. Cover and place in refrigerator until fat solidifies. About 4-6 hours.

Step 7 – Using a ladle, carefully place your golden elixir into glass jars or even ice cube trays for easy measuring. (I’ve recently found out that you can freeze glass jars as long as you leave room for expansion at the top.)

How to use your liquid gold…

Warm it in a sauce pan and drink it from your favorite mug.

Use it as a soup base.

Add it to stir fry, saute or sauce.

My Number 1 use and favorite quick meal…

Simple Egg Drop Soup

Notes…

You know you have made a truly magical brew if your bone broth congeals. It’s the gelatin that grows strong healthy nails, radiant skin and lustrous hair and heals the digestive system. That’s why hospitals serve jello, though, what they serve has no resemblance to life giving gelatin given to patients in the old days.

I’ve tried using vinegar to pull the collagen from the bones, but have not had success and my broth has been to brightly flavored. I use the French method of per-roasting and long simmers.

You can experiment with your vegetables.

Be open to experimenting with your vegetables and spices. Remember that cooking, unlike baking, is as much art as science. Have fun!

Add additional water as necessary throughout your simmering process.

Every good and thorough detox or cleanse program has a component to rebuild the digestive tract.

The post Bone Broth Made Easy first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Simple Roasted Butternut Squash with Apples – Detox Decadently

Rommy Kirby — Fri, 25 Oct 2013 20:57:41 +0000

Did you have strange aversions to foods when you were a kid?

I sure did, weird ones.

Take Squash for instance…

I didn’t like it simply because of the name. Seriously, my kid brain reasoned, “you squash bugs, so why would you eat something called squash? eeeewwww, gross!”

My mother would coat it and fry it, but it seemed mushy and slimy in my mouth.

Then in my 30’s someone brought a squash casserole to a potluck. My brain instantly thought…“squashed bugs with cheese. YUCK!“

Honestly, it wasn’t until I began training as a health coach and enrolled at the Institute of Integrated Nutrition that I decided to be more adventurous to give it another shot.

Boy, oh boy! Was I in for a sweet surprise…Bonus, you can use this 1 recipe 2 ways!

Roasted Butternut Squash with Apples

You will be amazed at the versatility of squash! Especially hard squashes, like Butternut.

This recipe is from my Cook Once, Eat Twice Collection. You can easily make 2 different dishes with this basic recipe.

This recipe is detox approved.

Simple Roasted Butternut Squash with Apples (Cook Once)

From the oven to the plate…

Serves 4 – can be easily doubled

Prep time – 20 minutes, it takes time to cut and peel a Butternut Squash.

Cook time – 30 – 40 depending on cut size of vegetables and desired tenderness
Ingredients

1 Butternut Squash (medium)
2 Granny Smith Apples
1 Red Onion
1-2 Garlic Cloves
1 Tablespoon Coconut Oil
3 -4 Fresh Thyme Sprigs (you can substitute dried, dried herbs have a stronger taste, so use less)

Optional Spices

Cinnamon
Nutmeg
Coriander
Rosemary
Ginger

Directions

Pre-heat over to 375 degrees
With a very sharp knife, cut Butternut Squash in half, then into long pieces for easier peeling. (retain peels for vegetable broth if desired)

Remove seeds (save them for soups or smoothies)
Cube Butternut Squash

Cut, core and cube Granny Smith apples (save for juicing if desired)
Slice Onion
Smash, peel and slice garlic

Add all ingredients to baking dish.
After 5 minutes, stir to distribute oil and seasonings.

Bake an additional 30 – 40 minutes to desired tenderness, stirring occasionally.

Remove from oven and enjoy!

One concept I learned in nutrition school that really fits my busy life and improves the lives of my clients is to cook once, eat twice. Try it.

You can easily enjoy more healthy meals and save valuable time!

Tell me…

Do you have a strange and weird aversion to a food? What is it?

Oh…here’s the other recipe

Roasted Butternut Squash Soup (Eat Twice) CLICK HERE FOR RECIPE

The post Simple Roasted Butternut Squash with Apples – Detox Decadently first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.