Spring cleaning - Teri Gentes

THE BASICS OF A FABULOUS SMOOTHIE BOWL OR SHAKE

8/22/2022

It's a fabulous all-in-one breakfast and can prepped in advance for a fast early morning blast.

The proverbial smoothie bowl - truly a delish way to launch your day with a full spectrum, whole-food, protein, fiber (aka quality carb) and whole-food fat rich blend offering a perfect opportunity to further enhance with bonus add-ins like liquid and powder supplements.

Take the time to learn the basic components of a smoothie bowl or shake you love and then adapt the ingredients as you wish. Let what you have on hand, what's in season, what you are longing for... be what inspires your morning blend. Responding intuitively to what your body needs is a wonderful way to eat. When you plan ahead and prep you can manage this even with a demanding agenda. How do you do it?

MATTERS OF THE MIND, MATTER!

7/7/2022

Vibrant health and well-being has long been my aim, personally and professionally.

Your state of wellness matters to me too. It's the reason I moved beyond fitness instructor to whole-self, lifestyle coach/consultant and educator decades ago.

We teach best what we must learn most, has long been a teaching I trust and it's rung true for me over the years.

My mission is to empower and enable you to cultivate your own optimal state of vibrant health and inner harmony. Some of my clients have done wonderfully with this while others have had, are having, a much more rocky journey. We all navigate the road to wellness in our own ways.

Typically their challenges relate to the conversations they have in their head, programmed by years of imprinted beliefs and resulting patterns of behavior indoctrinated by society, family, friends, work, religions, culture... These various beliefs and the accompanying inner dialogue and resulting habits are often fueled by the story they tell themselves. They go something like:

ARE ALL CARBS BAD? WHAT IF YOU CAN EAT THAT BREAD GUILT-FREE!

3/8/2022

How is it that so many smart, savvy, informed members of society can be so consumed with carb misunderstanding?

Well we can thank the food and drug industries for causing so much confusion for this has been one of their many modes of manipulating the public. Controversy and confusion breed conversation as well as complacency. To get to the bottom of the carb conundrum we need to talk about carbs. Not to worry, there are no carb calories to be counted simply by talking about them. The first question to address is this?

Amazing non-dairy cream, cheese, yogurt and dessert alternative's

1/26/2022

Are you one of them? Those proclaiming they are addicted to cheese? You are not alone.

Clients and students of mine have mournfully confessed they are addicted to cheese. They don't want to be yet it's out of their control they say. I get it, truly I do. The high fat, salty and creamy or sharp, raw or old cheese creations are designed to be additive. And if you've read the book by Michael Moss, Salt, Sugar, Fat you can attest to it not being 'your fault. Blame or lack there of aside, what can you do about this addictive that is wreaking havoc on your health?
Well I have some answers and better still, all kinds of options for you.

Read on for you are sure to be pleased and perhaps even relieved. There is hope.

This is just what you need to get a grip on getting better.

12/31/2021

Are you starting the New Year with grand intentions to do better?

Fabulous if so yet we all know, great intentions are only truly great with actual actions and consistent follow-through. Impressive, 'results delivering resolutions' need to be paired with daily, doable solutions that side-step whatever interfered with being/doing our best in the first place.

Those interferences could be as seemingly benign as thoughts like...
I'll do cuz 'it's good for me'. (Not always the best incentive if there is even the tiniest sense of sacrifice or deprivation.).

ARTHITIS - it's not just plaguing 'older' people nor a given condition with aging! Many factors trigger or tame chronic inflammation.

12/20/2021

You may have been lead to believe your body betrays you as you age.
Metabolism dwindles, memory fades, muscles weaken, joints ache and skin sags.
The thing is, it's not so much aging alone that causes all of this. Much of the time these issues are related to accumulated years of neglect and abuse.

When it comes to most common forms or arthritis - aka inflammation; diet and lifestyle play a major role in the development of challenges. This means you can get out ahead of it to minimize risk, and if already dealing with the symptoms, make changes to better manage it and minimize its interference with your enjoyment of life. There are some basic habit hacks to make.

ESSENTIAL SUPPORT for OPTIMAL HEALTH - Give your body what it needs!

10/16/2021

Most people tell me 'I eat pretty healthy, Teri' yet continue to suffer from numerous health challenges. How do you know if you are deficient in certain nutrients? Symptoms baby, symptoms.

There is a conversation your body is having with you and it's begging for your attention.
It shows up in the form of numerous symptoms. The more severe the symptoms, the more imperative it is for you to take action. It can be anything from aches and pains, acne, eczema, dry, flaky skin, brittle nails, coarse hair, numbness, muscle cramping, eyesight issues, and more.
Cleaning up your diet and supporting your healing with supplements are super ways to augment your overall health.

Even with healthy eating habits most of us deal with some nutrient deficiencies. In addition, life circumstances such as periods of added stress and seasonal changes impact our nutritional needs. Testing for nutrient deficiencies is a great way to determine if you are lacking in essential nutrients yet even before going this route, tune in to symptoms you are dealing with right now. Your body is quite likely giving you the information needed. With nutrient deficiencies, come a myriad of symptoms.

Below is a look at just some of the symptoms related to the most common deficiencies.

A healthy bite of sweetness may be just what you need to implement healthier habits. Really!

10/9/2021

Holy awesome power bites!
Oh so hard to resist and at the same time you’re gonna want to savor every single one of them. Each time I make a single batch I think, “Why didn’t I double batch like usual?” This practice is such a time saver of course – big batch cooking - and a ‘hack’ I remind my clients to consider when they are preparing food.

Eating better is on most everyone’s mind and implementing ways to do this with ease means strategies are needed. Being well fueled with nourishing foods is a blessing on every level from increased energy levels, improved digestion, health promotion, disease prevention and more. It’s also fundamental to stress management, satiety and the ability to enjoy indulgences such as these amazing treats without guilt or remorse. But how do we manage this?

MEAL MAKING MADE EASY

8/9/2021

MEAL PLANNING MADE MAGIC – 3 MAINS FROM 2 BASE RECIPES

With some planning and strategic use of ingredients you can make three main course meals from a few basic recipes included below. This makes eating great doable and enjoyable.

I am all about functional use of time in what I call our epidemic of busyness dis-ease! We humans seems to pack more into one day than humanly possible and often what's first to go is our diet. We compromise on the food we eat often without giving it a second thoughts. Meals are manic and on the run. How could we do this to one of the very things most of us love?... Enjoying good food with people we love. What if it could be easier?

Well I am here to both tell you and show you that it can be. Read on for the inside scoop on how to prepare three delicious meals from two key recipes.

Tempeh Skewers w/ Satay Sauce and Ancient grains
Spiralized Veggie Pasta w/ coconut curry sauce and tempeh croutons
Veggie stuffed Salad rolls w/ spicy chili sauce

Stay tuned, more coming soon!

BEER LOVERS - Pause before tipping back that next beer!

5/30/2021

CARBS - TO HAVE OR NOT TO HAVE!

How is it that so many smart, savvy, informed members of society can be so consumed with carb misunderstanding?

Well we can thank the food and drug industries for causing so much confusion for this has been one of their many modes of manipulating the public. Controversy and confusion breed conversation as well as complacency. To get to the bottom of the carb conundrum we need to talk about carbs. Not to worry, there are no carb calories to be counted simply by talking about them. The first question to address is this?

5 GREENS FOR A FRESHER SPRING DIET

5/6/2021

Warmer weather and the birth of spring is always an exciting part of the year.

After a long, hard winter, this can be the best time to refresh yourself and enjoy the rest of the year to the fullest. Spring is the season of new beginnings, and what better way to celebrate that than by taking care of yourself?

Previously, we wrote about easy tips for 'Building a Powerful Healthy Body', like more exercise and a healthier diet. "Today I'm sharing a collaborative post from Kim Watkins about a few things you can add into your meals to maximize that refreshing feel and prime you for the best of spring."

DEATH IN THE DETAILS! What you're doing wrong with diets.

5/3/2021

So many of us are diet extremists looking for that ‘perfect’ diet to address all our woes and weight worries. It’s made so many opportunists rather rich as they tout their take on the perfect diet for weight loss.

What is most often overlooked is that there is no one-size-fits-all diet.

Your individual needs, including your gut health, lifestyle, energy demands, food access, cultural influences, cooking experience, economic status, the season and environment…these factors and more come into play. Still, fast fixes and quick results diet programs are sought after with fervor and there are a plethora of ‘experts’ happy to feed this need.

Sure, you may see some results and see them fast. Unfortunately, quickie results come with side effects and often are not sustainable or enjoyable. There is a better way and I suspect you already have a good hold on where you need to start and what you need to do to clean up your eating habits.

So, what’s tripping you up? Is it food or faith in yourself?

BUILDING A POWERFUL HEALTHY BODY - EASY TIPS!

2/2/2021

Simply Sensational potent tips to get the results you want

Are you feeling as great as you really want to?

Ever wonder how some people seem to manage without breaking a sweat?

DO YOU KNOW THE FUNDAMENTALS OF GREAT HEALTH?

“These Six ‘Oh So Simple’ tips are imperative.

You’ll feel better immediately by applying even just one of them.”
My clients marvel at the results they get by actually sticking with self-care practices like these.
So what are they? Read on.

THE SLIPPERY SLOPE OF COCONUT OIL - Good, Bad, Ugly or in between?

1/9/2021

Super food or super high in saturated fat?
A cure-all for numerous diseases or something linked to our diet and lifestyle diseases? I've touted the benefits of coconut oil as a preferred oil over common vegetable oils like corn and canola due to their high omega 6 fatty acid content.
I also believed it to take a higher heat point than our common beloved olive oil. Seems that may not be the case.

ADDICTIVE CREAMY GARLICKY DIP, DRESSING or DRIZZLE

12/21/2020

It's a dip, dressing or drizzle and it is a must make make!
What am I talking about? The ever so delish lemon, garlic, tahini combo you find with Mid-Eastern faves like falafels and kebobs. Each time I make it I vow to keep a constant stash in my fridge. It stands in well for the proverbial hummus dip I so love.
Here I show it with a salad and it is a dip everyone seems to flock to when it's on the table.
For the recipe and yet another fab idea to use this in a main course read on.

Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor
Recipes property of Teri Gentes - Permission required to reprint

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