Simple - 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.

Easy Summer Sides – Zucchini Carrot Soup

Rommy Kirby — Fri, 11 Jul 2014 17:54:50 +0000

Add this simple summer soup to your slim down menu!

It’s detox friendly, gluten free, dairy free, and vegan.

Zucchini Carrot Soup

1 large onion- chopped
2 large carrots- sliced
2 large zucchini- sliced
2 stalks of celery- sliced
2 tbsp minced fresh parsley
1 handful of spinach
1 tsp sea salt
1/8 tsp red pepper
4 cups distilled water or vegetable broth (must be yeast free & organic)

Put all of the ingredients into a pot and bring to a boil. Reduce heat and simmer until all veggies are cooked thoroughly, about 20 minutes.
Puree with an immersion blender, Vitamix, or blender. (Serves 4)

Vitamix Quick Tip

Put all ingredients into blender
Secure cover.
Blend on high for 5-7 minutes.

The Vitamix blends at such a high speed that it will actually do the cooking for you!

Did you like this? If so, please share it, tweet it or pin it. Thanks!

The post Easy Summer Sides – Zucchini Carrot Soup first appeared on Manage Stress | Increase Energy |Simple Solutions | Rommy Kirby, Holistic Health Coach, Yoga Personal Trainer, Essential Oil Educator.

Meditation made easy for regular people

Rommy Kirby — Sat, 10 May 2014 22:21:59 +0000

The breath is the easiest thing to meditate on because as long as we are living it is always present. You can do this meditation anywhere and anytime.

Simple Meditation for Beginners

Image courtesy of tiverylucky / FreeDigitalPhotos.net

Step 1 – hear the breath in your ears

Step 2 – feel the breath in your body

Step 3 – through the nose, match the inhale to the exhale

Step 4 – say the words ‘I am’ with each inhale and the word ‘here’ with each exhale

Step 5 – repeat 5 – 30 times.

Want to download one of my favorite breath meditations?

http://RommyKirby.com/wp-content/uploads/2014/05/Breath-Centering-Meditation-Tool.mp3

Did you like this? This is part of one of my paid programs, if you download it, please help me out, click one of the buttons below to share it. Thanks!

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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.

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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

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Simple, Immune Boosting & Skin Nourishing Detox Tip

Rommy Kirby — Mon, 21 Oct 2013 15:05:58 +0000

You know how when the weather changes, and your skin gets drab, ashy and flaky?

Do you know why that happens?

General wisdom says it’s because that air forced through the vents is dry. Dry air moving across the skin dries it in the same way that air moving across a lake causes evaporation.

Makes sense, right? It did to me until I started studying alternative health care like Ayurveda and nutrition. The explanation is true, at least partially.

There is a more colorful story than that…

According to Ayurveda, the sister science of yoga, our bodies move in concert with nature. Like it or not, our bodies experience weather changes, changes with the moon and sun cycles and changes of the seasons.

Take a moment, think about how stiff you felt last time there was a dramatic change in temperature or the restless energy you had on that sleepless full moon night.

That was your body responding to the cycles and shifts of nature. Your body is it’s own ecosystem within the greater ecosystem of nature.

To get a better idea of what is happening, let’s take a basic look at what nature does as she swings, shifts and slides from season to season. (science geek warning – this is a major over simplification!)

As summer becomes autumn, nature begins to let go of her green. The leaves dry and fall away.

Autumn’s wind blows the leaves until they blanket the ground spreading future nourishment.

Winter’s cold, damp days break down the leaves creating new soil.

Spring pulls the nutrients up to create buds, flowers, and seeds.

Spring blossoms float away to reveal summer’s supple bounty of fruits and vegetables.

Start to think of your body as an ecosystem with rhythms that flow in harmony with nature.

Think of it this way, if the atmosphere is the biggest organ of nature, then your skin is the largest organ of your personal ecosystem.

The big difference is that we tend to protect ourselves, our skin, from the elements of blowing wind, bitter cold and intense heat. The trick, then, is for us to stay in harmony with the cycles of nature so we can enjoy optimal health or even regain lost health.

The flaky, dry, and ashy skin needs to be sloughed off. The longer we experience life, the less we our skin naturally releases the dried dead skin cells.

This one, simple, and ancient tip will help your skin look more radiant, luscious. It will boost your immunity and cellular turnover, perhaps even help get rid of cellulite.

Dry (Skin) Brushing

Skin brush for supple healthy skin.

Your lymph system lives under the surface of your skin. It is responsible for cleaning the body of toxins and transporting white blood cells. You have more lymph fluid in your body than blood, but it doesn’t have a pump.

Because your lymph channels are thinner than a hair, to manipulate your lymph system, use a gentle touch and a soft brush.

Though it may sound weird, skin brushing is an ancient technique, used in many cultures for hygiene and optimal health.

Here’s how…

First, get a skin brush. I use the brushes in the picture. I took the handles off the softest back brushes I could find. You don’t need two brushes, I just like having one in each hand, one brush is all you need.

Remember that your lymph channels are very thin, use a light, soft touch.
Using a dry brush on dry skin, start at the top of your body, the neck.
Brush the palms of your hands, the inside and outside of your arms.
Be sure to brush your arm pits as well, (lots of luscious lymph nodes there).
You can gently brush your breasts in circular direction, but be sure to avoid the nipples.
Always brush towards your heart. Brush every bit of skin you can reach, remembering to move towards the heart.
When you get below the heart, move the brush in an upwards direction.
On your belly, move in a clockwise direction.
Spend a little extra time on those areas that look stagnate or have a bit more cellulite.
Then take a wonderful shower or detox bath.
Drink lots of water!

How often and when to Dry Brush?

At the minimum, with every change of season.

At the beginning, middle, and end of every cleanse or detox.

If you want to boost your immunity, at least once a month. Choose to do it around the moon cycles, like every full or new moon.

If you want more radiant, supple skin, once a week.

Benefits my clients see…

Increased immunity. (oo-la-la! healthy is the new sexy!)
Decreased appearance of cellulite. (who doesn’t want that)
Increase appreciation for your body beautiful, your soul house. (what you appreciate, appreciates)
Decreased stress. (you can be radically radiant)
Supple younger looking skin. (without toxic chemical creams)

My personal tip…

I learned from Nadine Artemis, holistic natural skin guru, to put a drop of essential oil in the palm of my hand and run the brush through it before starting.

This takes the dry skin brushing in the realms of an artful self care ritual.

I like to use, Lavender and Frankincense primarily, but will sometimes use Sandalwood, Bergomot or Ylang Ylang depending on my mood.

Tell me…

What is your favorite skin care ritual?

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Easy Massaged Kale Salad

Rommy Kirby — Mon, 07 Oct 2013 19:23:23 +0000

This salad is not only easy, it is delicious! It’s also my most requested recipe.

A delicious way to add this nutrient dense green into your diet.

It’s as good for parties and pot lucks as it is for weekday dinner.

Kale has gotten a lot of good press lately because of it is dense in nutrients. My

hubby even wears a t-shirt that says Kale University!

Prep Time: 10 – 15 Minutes

Serves: 4 – 6 People

Ingredients:

1 Bunch Kale (I prefer Lacinato Kale, but any Kale will be delicious)
1 Fresh Lemon
3 Large Cloves Garlic
4 Scallions (more to taste)
1 Avocado
1/2 tsp Sea Salt

Into a large mixing bowl:

Wash and dry 1 bunch of kale.
Remove thick center rib (save for juicing or soup stock).
Zest and juice lemon into large bowl.
Press or mince garlic cloves and add to lemon mixture.
Add Sea Salt
Peel avacado, remove seed and mash into lemon, garlic and sea salt.
Roll leaves tightly like a cigar and with sharp knife slice as thinly as possible.
Add to bowl with dressing.
Thinly slice scallions and place in bowl with kale and dressing.
With clean hands, massage dressing into kale until kale is completely coated.

Optional:

Add 1/2 TBSP Gomasio
Slice an additional Avocado for garnish

My Notes….

This salad is not only super easy, dense in nutrition and highly transportable. It is also a huge hit!

The first time I made this I took it to a ‘Girl’s Night’ party and didn’t have any to bring home.

Can serve up to 8.
You can easily double this recipe.
Add more garlic, lemon or avocado depending on your taste.
It will last in your refrigerator up to 5 days.
Prepare this recipe at least 1 hour to serving. The longer it marinates the better it tastes.
The thinner you slice the kale leaves the better marinates and digests.

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