Acupuncture, diet, exercise, and sleep can all benefit the journey to becoming pregnant. Knowing how to use these tools can help with boosting fertility.Read More
Posts | Holistic Medicine Highlands, Denver | Acupuncture for Back Pain & Asthma
Information and helpful articles from Healing Vibes Acupuncture & Wellness. Located in the Highlands in Denver, Colorado, we offer acupuncture for back pain, cupping, health coaching, holistic medicine, massage and more.
B12 shots can be a great supplement to health! They are absorbed quickly in the body, improving energy, immune function, metabolism, and more.Read More
B12 is an essential vitamin for the mother & developing baby. It also plays a major role in healthy fertility.Read More
The practice of acupuncture has been helping people deal with physical ailments for thousands of years. Many use it for pain and chronic diseases. What many don’t know is that acupuncture can also help with the stress caused by a divorce.
A divorce is one of the most stressful situations a person experiences; to be sure, it may even be nearly as difficult as the loss of a loved one. Sadly, those who are separated or divorced experience high rates of mortality, hypertension and alcoholism. This is due to the high levels of stress involved with a divorce.
To relieve stress, you might consider a massage. Maybe you can take a relaxing bubble bath or spend the evening on the couch watching TV. These options may help uplift your spirits temporarily, but they do not address the root cause of the stress. That is why many people recommend acupuncture to help with post-divorce stress.
If you have never experienced acupuncture before, this may be a frightening prospect. You may not understand how thin needles can actually reduce stress. In a nutshell, the needles help energy flow better through the body, helping us feel better physically, mentally and emotionally.
Acupuncture eliminates stress at the molecular level. Biological mechanisms are involved, since stress produces cortisol, which lowers immunity and makes stress even more prevalent. It also leads to physical ailments such as headaches and digestive problems. Using needles on certain parts of the body stimulates certain points that relieve stress.
Acupuncture reduces these biological responses to stress. It balances out anger and frustration and increases happiness and joy.
Ultimately, acupuncture is based on the principles of Chinese medicine. Strong emotions such as stress and anxiety interrupt the flow of energy in our bodies. Needles penetrate acupuncture points, unblocking the energy flow. This causes stress and anxiety to decrease.
-Jordan Herrin from Divorce Matters
Acupuncture can be a great treatment for Neuropathy.Read More
Do you know the benefits of regular Acupuncture Treatments? It has great side effects, like improved sleep, improved mood, increased immunity, and more.Read More
How do you know if you are magnesium deficient? Magnesium plays is so important for our bodies & our minds.Read More
Painkillers, or over the counter (OTC) pain medications are widely over-used. Some of these medications include: -Acetaminophen or Tylenol -Naproxen -Ibuprofen or Advil -Aspirin
There are many problems that can arise from taking these OTC medications. Both immediate and chronic issues have been found.
1. Tolerance When these are taken for a long period of time, the dosage must be increased. The pain relieving effects that are felt at the beginning slowly diminish. I have had patients who have taken OTC medications for so long, that the do not work anymore. Our bodies do a good job at getting used to things.
2. Digestive Problems Taking OTC painkillers can really hurt our digestion. They can cause stomach pain, heartburn, and ulcers. Also, bowel movements can be disturbed, causing constipation or diarrhea. These negative side effects increase the longer medications are taken.
3. Cardiovascular Problems NSAIDS can inhibit blood clotting and this is why doctors prescribe Aspirin be taken on a daily basis for those who have blood clotting issues. However, this also means that it increases the chance of bleeding.
6. Kidney Damage Damage to the kidneys is seen more than damage to the liver. They may inhibit blood flow to the kidneys.
Acupuncture can be used as an alternative to these OTC painkillers. The needles are used to reduce acute and chronic pain. The great thing about Acupuncture is that it not only treats the symptoms, but it heals the root cause of the pain as well. Painkillers are only a band-aid for the issue. Acupuncture can treat a wide variety of pain, like back pain, neck pain, joint pain, headaches, menstrual pain, and much more! Our society today is very fast paced and makes it easy for someone to want to just pop a pill to feel better. This is not the right solution. Do you want to hide the pain, or heal your body?
Here's some further information on this topic: http://www.express.co.uk/life-style/health/441192/Are-painkillers-bad-for-you
Acupuncture for Endometriosis Did you know that endometriosis affects 176 million females worldwide? That is a huge number! In the US, there are over 200,000 cases per year. It affects 1 in 10 productive females.
What is Endometriosis?
It is a gynecological disorder in which the uterine tissue grows outside of the uterus. It can negatively impact these women's lives. There are many symptoms associated with endometriosis. It can cause pain, heavy periods, digestive issues, and infertility. It is said that 30% of women with this disorder have problems with fertility. Currently, there is no known specific cause, however there may be a genetic component. The treatment offered in western medicine is mainly surgery. This can be very daunting for women, which is why I strongly recommend trying Acupuncture first!
How can Acupuncture help?
I am so happy to tell you that acupuncture can help! Acupuncture is great at treating all the symptoms associated with this disorder. The needles help circulate blood flow properly to relieve pain and sensitivity. Along with relieving pain, acupuncture strengthens the digestion, promoting a healthy bowel movement and getting rid of nausea. When menstrual issues are seen, this medicine can balance the hormones properly. This can provide healthy quantity in blood flow and a regular cycle. At last, acupuncture can help boost fertility. Once all of these other symptoms are taken care of, fertility will be healthy.
I will recommend my patients to start with two Acupuncture treatments per week. Once we see a decrease in unwanted symptoms, we move to once per week, then every other week and so on. The longer these negative symptoms stay away, the longer the duration will be between treatments. I may also prescribe an herbal formula for them to take. The herbal formula works to strengthen the treatment.
Neuromas can be quite common, and also difficult to treat. A neuroma happens when the tissue around nerves begins to thicken, and causes pain and discomfort. This irritation can become unbearable and hard to live with. Patients can experience this after a surgery (most commonly amputation) or on the feet and toes. Doctors usually suggest surgery for the treatment once the pain becomes severe. However, many people don't know that Acupuncture can treat neuromas. This can save patients from undergoing unwanted surgeries. How does acupuncture treat neuromas?
During the treatment, needles are placed around the neuroma and other parts of the body. These needles can help loosen up the tissue and prevent stagnation. It helps to reverse the thickening of tissue around the unhappy nerves. Patients report that the acupuncture treatment does not cause them pain. The treatment protocol starts with two treatments per week. Once the pain decreases, the acupuncture treatments are schedule further apart.
This is a tool that is used in conjunction with acupuncture. An electrical stimulation machine is hooked up to 4 acupuncture needles surrounding the neuroma. The circuits produce a pulsing sensation with voltage through the needles to break up scar tissue. It helps the needles treat the pain and the inflammation. The machine is hooked up for about 30 minutes while the acupuncture needles are in the body.
Different herbal topicals can be applied to the area to reduce pain. Some of these important topicals are White Flower Oil and Frankinsence oil. The White Flower Oil works to open up the blockages which are causing pain. It is made up of healing herbs that are completely natural. Frankinsence is used to break up scar tissue and heal the skin. When patients use herbal topicals in conjunction with acupuncture treatments the neuroma is treated more quickly.
Having no energy, being bloated, weight gain or feeling just kind of blah is a common problem with majority of people. To combat these negative side effects that occur from everyday life, here are the 7 easiest tips to start feeling great TODAY!
Tip #1. Drink up the water
Water plays such an important role in your life that I could even begin to list all the benefits here. It aides in digestion, helps your body remove waste, protects your tissues and joints, prevents you from becoming dehydrated, regulates temperature and other bodily functions. You should be drinking at least 8 cups per day…more if you are active.
Tip #2. SLEEP!
The importance of sleep goes way beyond just boosting your mood or banishing under-eye circles. Getting enough sleep is a key part of a healthy lifestyle. It can benefit your heart, mind, weight, mood, memory and more. Shooting for at least 7-8 hours of sleep each night is ideal.
Tip #3. Eating with Balance
When you eat a variety of different foods at each meal, you will not only eat a nutritionally balanced meal, but you will feel more satisfied. When you fill your plate with Fiber, Fat, and Protein; it takes your body a longer time to beak these down causing a slower release of energy, which will keep you fuller for longer. You find fiber through fruit, vegetables, nuts, seeds, and whole grains. Avocados, nuts, and olive oils are a great source of fat. Get your protein from lean meat, fish, beans, and nuts.
Tip #4. Be Present
Some of us may not be able to cook every meal, but we do have time enjoy it! We must become present with our plate. Shut down your computer, turn off the TV, de-stress yourself. Distracted eating is a huge contributor to overeating. By focusing on what you are eating, you will end up eating less and enjoying your food more.
Tip #5. Practice Your Hunger and Fullness
Becoming aware of your bodies cues to hunger and fullness will help to increase energy levels and balance your blood sugar. You need to trust your body in knowing how much food is needed and when to stop eating. You want to start eating before you are starving…or before you become hangry! Eating past the point of hungry will cause you to over eat, which will result in blood sugar levels dropping and you going into that 2 p.m. slump.
You will want to stop eating when your fullness levels are at about a 7 or 8. You want to feel satisfied, but not so full you have to unbutton your pants. We tend to eat with our eyes and not with our stomachs; practicing your hunger and fullness will help you to STOP eating even though there is still food on your plate
Tip #6. Get Up and Move
Don’t think of exercise as a chore! Weather its running, tennis, or swimming; find something you love doing and use that as your exercise. But don’t think that you HAVE to go to the gym or run a marathon. Adding little bits of movement as a constant part of your everyday life will have a huge impact on your health and happiness. Take a short walk with your dog after dinner, shovel your own snow instead of paying the neighbor kid, take the stairs instead of the elevator, instead of circling the parking lot for the closest parking stall, park in the back of the lot and walk.
Tip #7. RELAX!
Even the healthiest people get stressed out sometimes. Find a daily strategy to shed stress. Meditate, practice deep breathing exercises, read a book, go for a run, make a dinner date with your best friend.
It’s more than OK to enjoy the occasional cheeseburger and beer… What REALLY matters is a cumulative lifestyle pattern of staying connected to others, enjoying healthful food, and keeping yourself moving.
If you would like to learn more eating and lifestyle tips and tricks contact our Health coach!
Aside from using Acupuncture for Asthma, I will also share other tips that will drastically help in the treatment of Asthma. I have known so many people that are struggling with this nagging respiratory condition. The truth is, there are options! Trips to the ER and multiple doctors visits is scary. Asthma can even be life threatening. I am here to tell you there are multiple ways to help. When the number of people with asthma continues to grow, there is something wrong with mainstream healthcare. It saddens me that there are so many people suffering from this disorder. 5 Ways to Help Treat Asthma:
When an asthma patient comes in for acupuncture, there are specific questions that I ask. How long? What brings on a flare? Does the cough have phlegm, or is it dry? The treatment involves expelling phlegm, or moistening the lungs. It also involves strengthening the lungs and decreasing inflammation. I also frequently use an herb called Moxibustion to strengthen immunity. When warming this herb on certain points, it actually triples the white blood cell count (the main blood cell used for immunity). Acupuncture works amazing at treating asthma symptoms for children, adults, and seniors.
- Herbal Medicine
There are multiple formulas that I use when prescribing them for asthma. Depending on the diagnosis, a certain formula is used. They are powerful, natural herbs that can increase the lung capacity, strengthen immunity, and eliminate times of shortness of breath. Some of the herbs used can help moisten the lungs to eliminate dry cough, or expel phlegm from the lungs. They can be taken in pill, or powder form, and are completely safe for children.
Believe it or not, diet plays a major role in respiratory disorders. For example, if a patient has a deep phlegmy cough related to asthma, it is aggravated by damp, greasy, or oily foods. This includes dairy. The digestion cannot properly metabolize this excess dampness, and stores it in the lungs. Someone with a dry cough related to asthma can incorporate honey into their diet. Honey can help combat the dryness.
- Cupping Therapy
Cupping is used along with acupuncture for asthma. The cups are used either on the chest, or on the back behind the lungs. It helps to expel pathogens from the lungs, and increase immunity.
- Essential Oils
I like to prescribe two main things here. First, is oregano oil. This is a powerful essential oil that can be taken in capsules 3 times per week to help with respiratory issues. It is very strong in strengthening immunity. I highly recommend to take this during cold and flu season. Make sure that your source of oregano oil is combined with vegetable oil, and at least 70% carvacrol. I usually use the Sprouts brand. Secondly, sleeping with an oil diffuser filled with essential oils can really help. The one I recommend is "Breathe" by Doterra. It is a blend with lots of respiratory strengthening oils. My patients wake up feeling much less shortness of breath.
Asthma is a very prominent and serious respiratory condition that affects so many people. Along with using acupuncture for asthma, there are so many other complimentary therapies. I am not recommending to quit Western Medical treatments all together. But, with the help of natural medicine, you can eliminate or decrease the use of pharmaceuticals and doctors visits. Please contact me if you are suffering from asthma, or know anyone who is and needs help.
During these upcoming winter months, we find ourselves coming down with nasty colds and flus. We start sniffling, coughing, and loosing our energy. I'm here to tell you that this doesn't have to happen. If you focus on these 5 ways to stay healthy this winter, you'll have the tools to combat unwanted viruses and bacteria. Eat Garlic
Garlic is such a strong antibiotic and antiviral. I recommend at the first sight of sniffles, to eat 1-3 cloves or raw garlic per day until symptoms are gone. The best and most potent way to do this is to cut up the clove, then let it sit for 10-15 minutes so that the enzymes start to react. Then, chase down the chopped up clove with a glass of water. It can also be used many times per week as a preventative.
Cook with Bone Broth Bone broth is very high in protein and it helps to strengthen our blood. In Chinese medicine, we think of blood as our barrier; almost like the brick on a brick house. The stronger the barrier, the less likely unwanted pathogens will attack us and go inside our body. Cooking with onions in the broth or another form of protein like check is a wonderful way to strengthen our immune system. Also, to eat for meals when you are sick. This will speed up the recovery time.
Get Enough Sleep Even though we all know this, I cannot stress enough how important it is. Sleep plays such a major role. Not getting enough sleep will definitely get you sick. When you are sick, it is important to get more sleep than usual. Take a break from your work and just rest. Drink enough liquids, and sleep for hours! You will wake up feeling so much better.
Protect Yourself from Cold Weather
When going outdoors when it's cold, always make sure to cover yourself, especially around the neck and shoulders. The energetic channels running along the neck and shoulders are prone to invasion. This means that pathogens like to insert our body here. Always wear a scarf!
Get Regular Acupuncture
Getting regular Acupuncture not only increases your immunity, but it can also help you fight off a cold. Doing this with herbal medicine treatments will strengthen your barrier, or help you get over sickness faster.
Studies show that a third of Americans aren’t getting enough sleep. That’s 1 in 3 people that are getting less than seven hours of valuable snooze time. Therefore, they put themselves at risk of obesity, high blood pressure, diabetes, stroke, heart disease and other issues. Most people know that they should be eating right, exercising, or not smoking…but they tend to put sleep on a back burner, thinking it’s not as important. Little do they know, sleep has a huge impact on your health. There are a lot of great reasons why sleep is important. It helps improve memory. During a restful sleep you go through a process called consolidation. This actually strengthens memories and allows you to practice the skills you learned while you were awake. Sleeping has great anti-inflammatory properties. Inflammation is linked to stroke, heart disease, arthritis and premature aging. Sleep also plays a huge roll in your emotional regulations. As we all know, when you are overtired or exhausted, you are more likely to be snappy, easily upset, or even start laughing uncontrollably.
My favorite reason to get a good nights rest is that you have better control over your weight. When you're fatigued, there are good chances that you will not want to cook a healthy dinner when you get home, or hit the gym. Also, when you don’t get enough sleep your leptin levels lower and you feel hungrier. Leptin is a hormone that makes you feel full. This makes you crave those high fat comfort foods!
So, how do we ensure we are getting seven hours of peaceful slumber? Going to bed at the same time every night and waking up at the same time every morning will get your body in a healthy bed time routine. Disconnect from television, cell phones, and your computer at least one hour before bed, instead try reading a book before bed. Regular exercise improves insomnia symptoms. The more you exercise, the more sleep benefits. Lastly, avoid any caffeine or alcohol before bed. While a night cap may help you relax, it actually interrupts your sleep cycle. The more liquid you consume before bed, the more often you will have to get up to go to the restroom!
Healthy digestion plays a major part in our overall health. Did you know that around 40 Million Americans have been diagnosed with a Digestive Disease? These can range from constipation, diverticulitis, Crohn's, IBS, ulcerative colitis, hemorrhoids, and ulcers. With this huge rise in Digestive Diseases, here are some tips that not many people know about. These things can help keep your digestion running smoothly.
- No Cold Foods or Beverages
This comes as a surprise to most people. Basically, our digestive organs must be at a certain (warm) temperature in order for them to work properly. If we are constantly freezing our stomach with the things we are eating, it will slow down the digestion. When the digestion is slowed down, it also slows down our metabolism, and stores excess in the body. This excess in Chinese Medicine is known as "Dampness". Dampness can cause weight gain, foggy head, muscles pains, joint pains, and fatigue. It is recommended to drink room temperature water and other fluids to prevent this from happening. It's also best to eat cooked foods, rather than raw or cold foods directly from the fridge.
- Taking the Time
It's easy to eat a quick lunch while working on the computer, or standing during a break. However, this also slows down digestion. It is important to eat sitting down, and be mindful of slowly chewing all the food we are eating. It's also best to avoid any stress or conflict during a meal. I recommend to my patients to eat on a schedule. Always eat breakfast, it is the most important meal of the day, along with eating at similar times every day. Our bodies love working on a schedule. Diet is a major factor in our digestion as well.
- Regular Acupuncture
Acupuncture can help decrease the inflammation in our guts, and strengthen our digestive organs. Many acupuncture treatments also focus on controlling appetite and cravings. Acupuncture points are used on channels that are connected to organs involved in digestion. Regular acupuncture treatments can strongly benefit any digestive disorder.
Moxibustion can be used as a great therapy to benefit lots of digestive issues. This herb warms our digestion to promote healthy organ function. It decreases inflammation, and can help regulate healthy bowel movements.
- Herbal Medicine
There are many Chinese herbal formulas that can decrease unwanted symptoms with IBS, constipation, diarrhea, Crohn's, diverticulitis, hemorrhoids and much more. Just like acupuncture, they help to reduce inflammation, and strengthen the digestion. In many cases, I have seen herbal medicine reverse the unwanted affects of digestive disorders, and repair the damage. Their are hundreds of natural herbs that can promote a healthy digestion.
Acupuncture for children is a good choice.Just like adults, acupuncture and Chinese Medicine can highly benefit children. Here are a few main things that acupuncture can help with for babies, toddlers, and young children.
1. Pain Acupuncture is amazing at treating pain. This includes back pain, neck pain, joint pain, and many more. Children are involved in lots of sports, and with this high activity their comes injuries. When I was a child I was involved in gymnastics and constantly was injuring my ankles and wrists. Acupuncture can speed up the healing process for many injuries. This will help them get back to doing what they love a lot faster.
2. Immunity Children are in daycare and school, which allows them to become sick a lot more often than we want them to be. They are easily exposed to lots of bacteria and viruses. A good way to be active with their health is to get regular acupuncture treatments to boost their immunity. When doing this, they are less likely needing antibiotics from the doctors office that can be harmful to their bodies.
3. Allergies This can include food allergies or environmental allergies. Acupuncture for children can keep these allergy symptoms like sniffles, cough, and congestion low. Overall, it decreases inflammation in the body. In my clinic we have a product called Allergease. Allergease are yummy tasting suckers that children love! They can suck on these often to help deal with allergy symptoms.
4. Bed Wetting Many children even at older ages deal with wetting the bed. This can be a frustrating thing for both the parents and the child. Acupuncture for children and Chinese herbal medicine can combat this habit so they sleep soundly without wetting the bed.
At Healing Vibes Acupuncture & Wellness we love children! We have a discounted rate for their services! Schedule an appointment today!
Its 2 p.m. and instead of focusing on work, all you can think about is putting your head on a pillow to take a nap. Your usual afternoon slump kicks in full force and it takes everything in you to stay awake. So you reach for a coffee or an energy drink, but it only helps for a little bit and then you are right back to square one.
There are many factors that start your afternoon slump, but one of the biggest ones is the blood sugar rollercoaster. A blood sugar rollercoaster causes enormous biological and chemical stress on the body, initiating the stress response on a regular basis, systematically destroying good health.
A blood sugar rollercoaster usually happens after we ingest too many empty (simple) carbs. These are foods that are high in sugar and low in protein. Some examples are baked goods, white bread, pasta, and processed foods. Once we eat these simple carbs our blood sugar levels spike; when they plunge a few hours later, this is when we experience a crash in energy levels, and we reach for caffeine or sugary foods to try to get more energy.
Here are the top 5 ways to beat that mid afternoon slump
- Stay Hydrated
The majority of us are actually dehydrated. Water plays a key role in our bodies and is the most underused macronutrient that the body needs. Water fights fatigue, aids in digestion by forming stomach secretions, flushes bodily wastes, and reduces inflammation. Make sure to get a minimum of 64 ounces each day.
- Eat a balanced lunch with COMPLEX carbs and Protein
The body breaks down carbs into sugar for energy, but unlike simple carbs, it takes the body more time to break down complex carbs which provide a constant supply of energy. Think of complex carbs like a slow burn, compared to a simple carb which is like a flash fire. Good examples of complex carbs are whole grains, beans, veggies, and my favorite…sweet potato. Protein helps stabilize your blood sugar from drastic peaks and falls. A good example of having equal amounts of carbs and protein is a Turkey sandwich on whole wheat bread.
- Don’t over eat
Our body will have to put all of its energy into digesting all of the food you consumed, which means you lack energy to stay awake. Instead, try having a smaller meal for lunch and a snack later in the afternoon.
- Don’t Skip Meals
If you skip breakfast, you will be far more likely to over eat during lunch. If you skip lunch your blood sugar levels will continue to stay low, causing moodiness, cravings and lack of concentration.
- Avoid Sugary food and drinks to wake you up
Reaching for sugar to help give you an energy boost may seem like a good idea, but your blood sugar will drop just as quick as it went up with the sugar. Instead, try taking a 10 minute walk outside, organize your desk, or any activity that gets you moving.
Having a balanced nutrition program is key to avoiding that dreaded afternoon slump. A great way to get a balanced nutrition program is by working with a Health Coach. This is a great way to help you stay on track and to get answers to any questions you may have.
Acupuncture in Denver is on the rise as more and more discover that it is a magnificent tool for our health. In a recent nationwide poll, Denver was rated #9 in "Healthiest Cities". With this being said, it makes me wonder how exactly the people of Denver are staying healthy. What are the healthy choices that Denver residents are making? One of them is Acupuncture. One of the best things about Acupuncture is that their are so many benefits. The positive outcomes of acupuncture are endless.
1. It can combat the dry Denver weather The dry weather that we have in Denver is definitely hard to get used to. So many patients have symptoms of congestion, dry skin, and dry eyes. The good news is, acupuncture can help with nasal congestion, dry skin, and dry eyes. It works to nourish the body fluids that seem diminished in this dry mountain air.
2. Your immunity will skyrocket Even if you are not in pain and you are feeling healthy, our immunity could always use a boost. A powerful tool in the Acupuncture treatments is the use of Moxibustion. Moxibustion is a therapy where the Chinese herb Mugwort is used. The herb is heated on specific Acupuncture points on the body. An amazing study was done with moxibustion, and it was proven that it actually triples your white blood cell count within ten minutes of therapy (white blood cells are a major component of immune health). When your immune system is healthy, your whole body will feel better.
3. It will take away your pain One of the major ailments that I treat in my practice is back pain. Acupuncture treatments provide immediate and long lasting relief for back pain, and many other types of pain. Whether it's back pain, neck pain, joint pains, or digestive pain, Acupuncture can help.
4. It manages Stress levels With one of the leading causes of disease being stress, everyone in Denver could use a stress reduction treatment. The hustle bustle of the city life can wear on our patience and our emotions. Traffic is getting out of control, and Denver is seeming to get more busy every day. If we are in the right state of mind, we can accomplish so much more. Work stress, money stress, and every day life stresses can be managed through Acupuncture treatments. Along with Acupuncture, herbal medicine works amazing for our emotional health. This includes anxiety, depression, and post traumatic stress disorder.
5. You will sleep more soundly The effect that Acupuncture has on our sleep health is magical. It can help you fall asleep easier, and stay asleep throughout the night. It can address many sleep disturbances, like racing mind, hot flashes, night sweats, and much more.
These are our top 5 reasons why Acupuncture in Denver is on the rise. Try it for yourself! Book an appointment with us today by clicking here.
With the crazy schedules that life throws at us, it is easy to make poor food choices. My way to make sure I stay on track with my eating is by eliminating the stress and time factor of having to cook every single night and day by meal prepping! It saves you time in the kitchen and helps keep you on track with healthy eating! You can meal prep for just dinner or for all meals and snacks you eat during a day…the choice is up to you. So what is meal prepping? Essentially it is planning and prepping your meals in advance for the next couple of days or for your whole week. This basically means cooking items in bulk and eating leftovers. Food prep can be anything. It can mean just simply chopping up peppers or other vegetables ahead of time for recipes, washing fruits and vegetables so they are ready for snacking. Portioning out nuts or other food items for snacks. Cutting up chicken or beef to be recipe ready, or fully making your meals. Its whatever is going to work best for you!
Healthy choices are easier to make when they are ready to be eaten!
- Pick one day a week as your prep day (pick the day that you have the most time)
- Grocery shop on this day as well
Plan your meals for the week using this simple guideline:
Protein + Complex Carb (starch) + Vegetable (and always make sure to get your healthy fats in!)
- Chicken Breasts (Boneless, Skinless)
- Ground Beef – 90% lean or higher (Grass fed is best!)
- Ground Turkey – 93% lean or higher
- Fish – Salmon (ONLY WILD CAUGHT)
- Eggs (hard boil a bunch for the week!)
Vegetarian or Vegan plant based proteins:
-Beans (black beans, garbanzo beans, kidney beans, etc.)
Complex Carb options: opt for whole grain, complex carbohydrates as your fuel!
- Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor
- Sweet potato (MY FAVORITE!)
- Brown rice
- Rice Varities: Jasmine*, Basmati*, Wild Grain*, Etc.
Vegetable options (these are just a few):
- Green Beans
- Broccoli / Cauliflower
- Red, Yellow, Orange Peppers
- Brussel sprouts
- Coconut Oil
- Olive Oil
- Nut butters
- Grass fed meat & Wild Caught Salmon
- Organic Egg Yolk
- Grocery shop for the week
- Peel, chop, cut all veggies and fruit for the week (cook what needs to be cooked)
- Prep your protein/meals (Make your meat "basic" to be used in a variety of ways throughout the week)
If you just don’t have the time to dedicate to meal prepping, I would suggest picking up prepped meals from a local store! On the weeks that I know I just won’t have time to prep my meals, my favorite places to go for meal prepping in Denver are FitKitchen and Fit Foods 4 U. If you aren’t in the Denver area, there are meal prep services that will ship right to your door. One that I would recommend is Icon Meals. Give yourself time to reap the rewards and make it a habit! In order to experience the benefits, see the results, and form new habits, you need to stick with your weight loss/ health strategies! Remember, it takes about 3 weeks to form a habit. Don’t throw in the towel if food prep doesn’t work the first few times! Expect to make a few adjustments along the way!
- 2 tbsp Stevia
- 1 cup baby tomatoes
- Whisk stevia, vinegar, salt, pepper, and olive oil together in a bowl until stevia is dissolved; set aside.
- Toss kale, edamame, red onion, carrot, blueberries, dried cranberries, cashew pieces, and sunflower seeds together in a bowl. Pour about half the dressing over the mixture and toss to coat. Cover bowl with plastic wrap and refrigerate 4 to 6 hours. Serve remaining dressing on side.