Seeking Optimal Health - Health Coach

Celebrating - HEALING REMINDER The body heals with PLAY, the mind heals with LAUGHTER, and the spirit heals with JOY. Is it time to HEAL? Heal your mind, body, and spirit. Let go of what's holding you back. Play, laugh, and have joy! #HealingVibes #MindBodySpirit #SelfCare #MentalHealthMatters #WellnessWednesday #PositiveEnergy #JoyfulLiving #LaughterIsTheBest #PlayfulVibes #LetGoAndHeal #SpiritualGrowth #HolisticHealing

#yourcoachjulieruppfelice https://lnkd.in/gCs94fEe? Way to go, Libbie! She’s changed drastically on program! “The girl on the left waited 7.5 months TO start. The girl on the right 7.5 months after STARTING!” #WeightLoss #WeightLossJourney #WeightLossTips #WeightLossMotivation #FatLoss #DietAndExercise #HealthyWeightLoss #SustainableWeightLoss

Pickle Juice Air Fried Chicken Nuggets Ingredients: Left over pickle juice 9.1 oz Chicken breast, diced into chunks (to yield 6 oz cooked) 3 Tbsp liquid egg substitute 1.5 Tbsp Almond flour 2 Tbsp Parmesan cheese Pepper The day before, place raw chicken in a bowl and fill with pickle juice. Make sure it covers the breast. Marinate in refrigerator overnight. Preheat air fryer at 400 for 5 min. Mix the pepper, almond flour and parmesan cheese in a bowl. Place the egg substitute in another bowl. Take each sliced piece of chicken and pat dry. Dip the chicken in the egg wash and let drain off a bit. Then batter the chicken in the mixture of almond flour and cheese. Spray a piece of parchment paper with non stick spray and place the chicken on it then into the air fryer. Bake at 400 degrees for 15-18 min flipping when about 5 min left. Makes 1 Serving: 1 Leaner, 3 condiments, and 1 healthy fat

#yourcoachjulieruppfelice https://lnkd.in/gCs94fEe? CELEBRATE! And here's to... BETTER HABITS Positive thinking, one day at a time CLEAN EATING, nourishing our bodies & most of all, LOVING YOURSELF, because you are enough! #NewYearNewMe #PositiveVibesOnly #HealthyHabits #CleanEating #SelfLove #MentalHealthMatters #HealthyLiving #FitnessMotivation #NutritionTips #MindfulLiving

#yourcoachjulieruppfelice https://lnkd.in/gCs94fEe? This is Lois. She was so tired. No energy. Wanted to sleep at the drop of a hat. Barely walking 1,300 steps a day! 🚶 Diagnosed with hypothyroidism then diabetes type 2 made it difficult to lose weight. Down 142.1 pounds total BMI 50.7 to 25.5 Down 92 inches The only regret is not saying yes sooner!! 🤗 Why have regrets? We have one chance at this life! #WeightLoss #WeightLossJourney #WeightLossTips #WeightLossMotivation #FatLoss #DietAndExercise #HealthyWeightLoss #SustainableWeightLoss

Crab & Cauliflower Bisque Ingredients: 3.5 oz crab 1/2 cup low fat shredded cheddar cheese 9.5 oz cauliflower - riced 1/2 tbsp butter 1/2 tsp pepper 1 tsp garlic 1 cup of almond milk Directions: In medium sized pot, add butter and garlic until garlic simmers and browns. Slowly add milk then cheese to create your sauce. Once cheese has melted, add crab and cauliflower. Allow to warm throughout. Add seasoning. Serve hot. Yields 1 serving Per Serving: 1 complete lean and green

#yourcoachjulieruppfelice WHY SLEEP iS AN IMPORTANT HEALTH HABIT Are you sleeping enough? A lack of shut-eye might just be the thing keeping you from reaching your health and wellness goals. The average adult needs 7 to 9 hours of sleep each night. Get the right amount and you may find it easier to control your hunger and make nutritious choices. A study by Dr. Sanjay Patel, at Case Western Reserve University, found that those who slept 5 hours or less a night were nearly a third more likely to gain 30 pounds or more than women who slept 7 hours per night. There are several factors that come into play here. The first is that sleep deprivation leads our bodies to actually change the way we regulate our appetite, which can cause us to crave more food. Additionally, tiredness decreases the likelihood of being active throughout the day. Sleep deprivation can also change your metabolic processing speed, slowing down how many calories you burn just doing basic daily activities. Adequate sleep is linked to the regulation of two hormones – ghrelin and leptin. Ghrelin stimulates hunger while leptin suppresses it. Lack of sleep can cause an increase in ghrelin and a drop in leptin making you feel hungry and less satisfied throughout the day. Research also suggests that insufficient sleep promotes cravings for high-fat, high-carbohydrate foods so the combination of lack of sleep, increased appetite and lower energy to exercise all amount to a less than ideal situation!

#ypurcoachjulieruppfelice https://lnkd.in/gCs94fEe? Laurie & Wayne: "So this is Wayne and I - over 140 pounds between us gone. When I first looked at the BMI chart - well - I wasn't ON it! And at 49 years old, being handed a fistful of prescriptions, I knew this wasn't how I wanted the second half of my life to go. Our lives together are SO much healthier and happier because of this program." If you are tired of where you are right now, reach out. I know I can help! #WeightLoss #WeightLossJourney #WeightLossTips #WeightLossMotivation #FatLoss #DietAndExercise #HealthyWeightLoss #SustainableWeightLoss

Cabbage Rolls With Cauliflower Rice Serves 4 Per serving: 1 lean, 3 green, 3 condiments INGREDIENTS · 1 ¼ lbs 90-94% lean ground meat · 1 small head kool cabbage (3 cups total) · 1½ cups (1 small head) cauliflower rice · 1, 14.5-oz can diced tomatoes · 1/3 cup diced onion · 2 tsp whole leaf oregano · ½ tsp salt · ½ tsp pepper · 2 garlic cloves, minced INSTRUCTIONS In a large bowl, mix together ground meat, cauliflower rice, onion, seasoning, salt, pepper and garlic. Take your prepared cabbage leaf (to prepare: boil for approx 5 minutes) Fill each leaf with approximately ¼ cup of the meat/cauliflower mixture. Roll up each leaf like a burrito. Spoon a thin layer of diced tomatoes in the bottom of the slow cooker. Add the cabbage rolls, seam-side down. Pour the rest of the diced tomatoes on top. Cook HIGH 2-3 hours or LOW 4-6

#yourcoachjulieruppfelice https://lnkd.in/gCs94fEe? Finding Balance After Holiday Feasting - You Celebrated (No Guilt) - Return To Balance As Soon As Possible The holiday season is a time for celebration, relaxation, and indulgence. While it's okay to treat yourself, getting back on track after the holidays can be challenging. Here are some tips to help you find balance and recover from holiday feasting: # I. Rehydrate and Refuel 1. *Drink plenty of water*: Aim for at least 8 cups (64 oz) of water per day to help flush out toxins and rehydrate your body. 2. *Eat nutrient-dense foods*: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. 3. *Incorporate probiotics*: Probiotics can help support gut health and boost your immune system. Find them in fermented foods like yogurt, kefir, kimchi, and sauerkraut. # II. Get Moving 1. *Start with small steps*: Begin with short, manageable workouts like 10-15 minute walks or yoga sessions. 2. *Schedule exercise*: Treat exercise as a non-negotiable part of your daily routine, just like brushing your teeth or taking a shower. 3. *Find activities you enjoy*: Engage in physical activities that bring you joy, whether it's dancing, swimming, cycling, or hiking. # III. Mindful Eating 1. *Practice portion control*: Pay attention to serving sizes and control your portions to avoid overeating. 2. *Eat slowly and mindfully*: Savor your food, enjoy the flavors, and listen to your body's hunger and fullness cues. 3. *Avoid distractions while eating*: Turn off the TV, put away your phone, and focus on your meal. # IV. Self-Care 1. *Prioritize sleep*: Aim for 7-9 hours of sleep per night to help your body recover from the holidays. 2. *Take breaks and relax*: Allow yourself time to rest and recharge. Engage in activities that bring you calm and joy. 3. *Seek support*: Share your goals and challenges with a friend or family member and ask for their support. I’d be honored to assist you. Reach out today. #HolidayRecovery #PostHolidayDetox #HealthyEatingTips #FitnessMotivation #MindfulEating #HealthyLiving #WeightLossTips #NutritionAdvice #FitnessInspiration #HealthAndWellness #WellnessTips