On and Off The Plate Newsletter: February 2021
On & Off The Plate
February 2021 Newsletter
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Off The Plate
February focused on Seasonal Depression
In February, we launched a wellness campaign via email and social media that focused on seasonal depression. I have a friend and another family member that suffer from seasonal depression. It is a real thing. But, there are some things you can do in addition to working with a mental health counselor. Some things include setting a morning routine, eating more Vitamin C, Vitamin D and B12, and also exercising. With the restrictions on traveling this year, you might want to plan some fun things to do at home with your family to help kick the winter blues and embrace spring. One of my clients went to Target and bought a bunch of fake plants to dress up her house and help her feel like it’s more like spring. What do you do to help your mood during the winter months?
Learn more about some of these tips by checking out our Facebook page at https://www.facebook.com/TheWellnessValue
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March is Focusing on Primary Foods
In March, we’re going to talk about Primary Foods. These are the foods that feed you off the plate. Have you heard of the Institute for Integrative Nutrition (IIN)? They have a philosophy about food—it’s that everything we consider as a source of nutrition (the food on our plate) is really just a secondary source of nourishment. There are so many other areas of our lives that have the ability to nourish us: our career, spirituality, relationships, environment, and so much more. I’m launching an email series to share Primary Food with YOU! Opt-in for my Primary Food series to learn about ALL of the essential forms of nourishment, and which elements you’re missing. The extent to which we are able to incorporate them determines how enjoyable and worthwhile our lives feel.Sign up for this email series here.
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Sleep Deprived? Start with a Morning Routine!
I just loved the results here so I have to share it. I have a client that struggled with sleep. When we first started talking about sleep, he shrugged it off, saying he just stays up late and doesn’t always sleep...not big deal. But, when we attacked it, we realized the impact it had. He created a morning routine that included getting up, drinking some water, going for a walk and meditation.
This morning routine set him up for success during the day, but also impacted his sleep routine. Because he did this, he felt ready for bed earlier and actually got a good night sleep. Multiply this over several weeks and his sleep habits are completely different. He goes to bed and falls asleep at a reasonable time. He also sleeps through the night. Another unintended consequence of getting more sleep is that he’s reduced or eliminated his cravings for sweets. When he was tired, he was always going to the fridge for sweets.
Sleep plays an important role in our daily lives, our diets and our overall wellness. How are your sleep habits? Maybe trying a morning routine will improve your sleep and your overall wellness. Some other things to try are creating a night time routine which may include meditation, but definitely includes going to bed prior to 10:00 pm. Also, try including exercise in your daily routine and eliminating or reducing caffeine intake.
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On The Plate
Spiralized Veggies and Halibut over Miso Soup
I bought a new spiralizer this month and have been taking it out on all my veggies. I have also become a big fan of using Asian seasonings in my cooking. A friend of mine sells Epicure and they have an Asian seasoning line that is amazing. I’m sure, like me, you have a lot of spices in your pantry that go unused. Well, trust me, these ones get used! They are so yummy and easy to use.For dinner one night, I whipped up this quick and light recipe. Easy and healthy are always a great combination, right? In this recipe, I used Asian Stir Fry seasoning to season the halibut. You could use any white fish you’d like.
I spiraled zucchini and carrots to make noodles and diced up some ginger. I bought a cup of water to a boil and added in a Miso Soup mix.
Then, I sautéed the fish in a little bit of olive oil for a few minutes on each side. Then, I added in the spiraled veggies to the pan for just a couple of minutes and voila! A fabulous and gut friendly dinner in just a few minutes. It was also extremely tasty and filling. I’ve enjoyed it so much, I’ve made it a couple more times since.
To learn more about Epicure, visit: https://epicure.com/en-us/shop
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Product Spotlight
This month, I have to tell you how much I love these dark chocolate Goji Berries. They’re packed with good stuff, especially immunity properties and antioxidants. I love grabbing a handful of these, throwing them in with some fruit and yogurt or adding them to my favorite trail mix. You can find these in my online store at https://wellevate.me/michelle-strasburger
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About Me
Thank you for reading my newsletter. I’m Michelle Strasburger, a Health Coach. My passion has always been in helping people and being active. As a health coach, I get to marry these two things together, which feeds my WHY. I have over 20 years experience in Human Resources, which has given me a solid skillset in helping people and coaching. This past year, I’ve worked with the Institute of Integrative Nutrition to expand my coaching skills into the Integrative Nutrition world. I’d love to help you on your journey for health. Health and Wellness are not a destination but a journey and having a partner on this journey can mean all the difference.
Contact me for a free consultation or learn more my checking out my website
www.thewellnessvalue.com
603-490-3703