Recently, I was flipping through the channels and I came across this show called New Amsterdam.  The premise sounded interesting--a New York City doctor (Max) who becomes the medical director of the oldest running public hospital in the U.S. and wants to change the way we do medicine. His goal is to provide amazing care to his patients while limiting the bureaucracy and changing the system. His determination is unwavering--he works long hours, walks the halls solving problems, empowering doctors, comforting patients, and is undeterred by the naysayers.

His commitment and dedication to the job is unquestionable.

As the episode progressed we learn that not only is Max’s personal life in shambles, he has also been ignoring his health for months. He keeps up with his grueling schedule--barely taking time to breath or eat -- not missing a beat, knowing full well that something is wrong (he is a doctor after all). At the insistence of one of his colleagues he finally agrees to a medical exam.

At this point of the episode I turned to my husband and say: “he’s going to be sicker than we expect and it’s not going to be good. He literally worked himself to sickness”. 

Not surprisingly, he is sick—he has cancer.

You might be asking yourself, why is she telling me this? Well, because it’s a story I know too well and I see with many of my clients (it was also my story at some point).

We push ourselves to the point of burnout, disease and sickness. We are so absorbed and driven to do good in the world and accomplish so much professionally that we forget to take care of ourselves, neglect our life outside of work, burnout or even worse get really sick.  

What bothers me is that it doesn’t have to be this way. We can have amazing careers, accomplish our professional goals AND take care of ourselves.  In fact, I would argue that by doing so we will accomplish more and have a greater impact for a longer time.  Danielle Harlan, expresses this very succinctly in her book The New Alpha, when she says: “prioritizing your health and wellness is essential for anyone who wants to live a good life, achieve success, and make a difference in the world.”

Think about it; being a good leader, mentor, parent, partner, friend and making a positive impact requires energy, stamina, clear headedness and drive. All of those things are affected if you are not sleeping well, eat unhealthy food, don’t manage your stress properly, and can’t remember the last time you took a vacation.

Burnout and feeling less than amazing should not be the norm! It is possible to have a meaningful and fulfilling life without working yourself sick.

If you are stuck in the hamster wheel of busyness, have decision fatigue and are overwhelmed by all the health and wellness information out there; I can help. Together, we can find easy and realistic ways to help you take care of yourself so you can have the stamina necessary for lasting impact and an amazing life.

What’s holding you back from feeling and doing your best? Reply to this email and let’s chat.
 
Xoxo,
Ingrid
 
P.S. Want to hear my burnout story? Head over to the Healthy, Happy, Human radio and listen to my interview where we talk about my path from foreign policy to wellness coaching, how I knew I was in the throws of burnout, and how I got better.

The holiday season is here and with it come the beautiful lights, family gatherings and parties; but for many of us it’s also the time of year where we feel like there is too much to do and not enough time. Life is already full as it is, and the holiday season can feel even more overwhelming and hectic. Between holiday parties, office potlucks, presents to buy and end of year celebrations there is little time to breath. It’s no wonder by the time the New Year rolls around we are exhausted and not feeling our best.

Wouldn’t it be nice if we could find a way to stop feeling like we are running in 10 different directions, spinning in circles, crossing things off our overflowing “to do” list and actually enjoy the holiday season; feeling balanced, healthy and happy. 

One of the easiest ways to make this happen is by slowing down--even if it’s just a few minutes or seconds. This gives us the space we need to figure out what’s important, what needs to get done and what can wait (or not be done at all).  

But, how do we slow down when everyday feels like we are we are drinking water from a fire hose? The easiest way is to make a point of taking a few seconds everyday to focus on breathing and give yourself time to transition from one activity to another. Doing this allows your mind to stop going at a million miles a minute, reduces overwhelm and helps you get clear on your priorities.

As we go through the busyness of the next few weeks, I want to challenge you to make an effort to take a pause and breath more. All it takes is a few mindful breaths throughout your day. 
Here are some easy ways to slow down--even on the busiest days:  

• Before getting out of bed take three deep belly breaths--notice if your day is off to a better start.
• Take a few deep breaths between activities. If you are running from work, to the kids end of the year concert, followed by holiday party; take a minute to sit in the car, your office or home and take three deep breaths between each of those activities.
• At the end of the day, take a few minutes to let your workday go and transition to what the evening has in store.
  • Rather than jump into the car, drive home and rush into home life—making dinner, running to after school activities, the gym, etc.—take a few minutes to decompress and focus on what you want your evening to feel and look like.
  • This should not be complicated; just take a few minutes on your commute home or in the car before walking into the house.
• Schedule a pause once a day: take a deep breath, unclench your jaw and hands, drop your shoulders. Notice how much better you feel.
• Look at your calendar and schedule extra time for transitions. This can be as simple as taking an extra 5 minutes between activities or giving yourself a bigger cushion and leaving extra time between events throughout your day.
  • Try leaving 10 minutes earlier than you normally would or plan to arrive 2 or 5 minutes before everyone else. If you get there early? Close your eyes and take a few deep breaths.

Would love to hear how you tackle the holiday craziness. What mindful transition are you going to try this holiday season? What are your best strategies for dealing with the holiday crush?  

The weather might be getting warmer, but don't let it fool you. We still have at least one more month of cold and flu season.

Many of my conversations over the last few weeks have centered around how to boost your immunity so you don't get sick and if you do get sick what you can do to recover quickly. So, I thought I would revisit my top tips for boosting your immunity and/or recovering quickly if you get any of the nasty bugs going around.

1. Rest: I know I sound like a broken record, but rest is SO important for immunity. If you are feeling run down, achy and sick one of the best things you can do for yourself is take it easy and give your body time to recover. Not only will you feel better quicker but it will also help you avoid the never-ending cycle of sickness. 
   
   
2. Elderberry Syrup: This syrup is great for overall immunity. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects. Elderberry extract has been shown to be a safe, efficient and cost-effective treatment of cold and flu symptoms. I recommend many of my clients take it throughout the winter months. If you get sick simply increase your dosage. You can buy it at most natural food stores (just be sure to check the label and avoid any that have refined sugar.--I like this one and this one ) or you can make it at home. Here is the recipe I use.
   
   
3. Avoid Dairy and Sugar: Dairy products can increase mucus production—the one thing you don’t need more of when you are sick. Refined sugar can temporarily suppress your white blood cells ability to fight bacteria, so for a few hours after eating sugar your immune system will be weaker. As a result, it is less efficient at fighting the germs that are making you sick. 
   
   
4. Barlow Herbal Throat Spray: This thing is miraculous. The second you feel that tingly sensation in the back of your throat start using this spray. The key is to start using it as soon as you feel the sore throat coming on.*
   
   
5. Vitamin C: Helps with immune system function and boost white blood cells. You can increase your intake of vitamin C rich foods (orange, kiwi, broccoli and kale) or you can supplement.   
   
   
6. Bone Broth: Chicken bone broth is rich in the amino acid cysteine, which is effective in breaking down mucus helping to clear out the passageways so you can breath. This nutrient-dense food is rich in minerals such as calcium and magnesium, in forms the body can easily absorb.  Its amino acid structure and high gelatin content make it soothing and healing for the gut and helps absorb nutrients from other foods. One of the easiest ways to incorporate broth into your diet is in soups. So, I thought I would share my immunity boosting veggie soup.

 
Immunity Boosting Veggie Soup  
​
This soup is packed with immune boosting ingredients that will help you start feeling better faster. 

Onion and garlic are considered anti fungal, antibacterial and decongestants. Celery is loaded with antioxidants, flavonoids, vitamin C, vitamin A, folate, potassium, calcium, fiber, vitamin B12, magnesium, and vitamin B5. Mushrooms are high in B vitamins, fiber, iron, potassium, riboflavin, selenium and zinc. Turmeric is a natural antiseptic and anti-inflammatory. Cumin is high in vitamin C and its anti-fungal properties. This recipe is easily doubled and freezes really well.

Ingredients

• ½ a medium onion chopped
• 1 large garlic clove minced
• ½  teaspoon turmeric
• ¼ teaspoon cumin
• ¼ teaspoon coriander
• salt and pepper to taste
• 2-3 medium sized carrots chopped
• 2-3 celery stalks chopped
• 1 small box mushrooms sliced thin  (I use shitaki)
• 1 quart bone broth
• 2 lemons or limes
• 1 avocado optional (optional)
• 1 bunch of cilantro (optional)

Directions

• In a large soup pot on medium high add 1 tablespoon of olive or avocado oil. Add the onions and cook until translucent.
• Then add the garlic, cumin, coriander, turmeric, salt and pepper. Stir until it becomes fragrant, 2-3 minutes.
• Add the carrots and celery cooking until they begin to soften.  Then add the mushrooms and cook for an additional 5-7 minutes.  Finally, add the broth and bring to a boil. Once it comes to a boil reduce to the heat and simmer for 15-20 minutes.
• Turn the heat off, add the juice of the lemon or lime and stir.
• Serve warm. You can top it off with some diced avocado and cilantro.

 
 



*The content and material on this site is for informational and educational purposes only. It’s not a substitute for professional medical advice, treatment or diagnosis. Please consult your health care provider before starting a new program or treatment. 

We all know that one of the pillars of a healthy diet is eating plenty of veggies (at least 5 servings a day). The easiest ways to do this is by adding more salads to your meals or, better yet, making a salad your meal at least once a day.
 
On most days, my lunch is a big salad mixed with some healthy fats and protein; but some days, I’m just not feeling it (let’s face it who wants to eat a salad on a cold wintery day). On those days I try to fill at least 50% of my plate with veggies. For me, this usually means making a hearty soup and adding a smaller side salad. If salads are not your thing try making veggies (cooked or raw) the center of your meal and consider the other components the sides.
 
To motivate you to eat some more veggies, I thought I would share my “go to” salads and dressings. I usually make a big batch of 1-2 types of dressing so that I have them ready to go all week. Not only are they super easy to make, but they also taste so much better than the processed bottled stuff.  A little prep beforehand means you’ll have an easy and delicious grab and go meal.
 
These salads can be easily made into a full meal with the addition of a healthy protein like grilled chicken, salmon, hard-boiled eggs, quinoa or chickpeas.  

Salad dressings 

• Apple Cider Vinaigrette
• Mustard Orange Dressing
• Balsamic Salad Dressing

Salads

• Spinach Salad with Oranges--pairs well with the mustard orange dressing 
• Kale salad with cranberries, pine nuts and Parmesan cheese-- pairs well with the balsamic dressing
• Spinach Salad with Pistachios-- pairs well with the balsamic dressing and the mustard orange dressing
• Avocado, Cucumber & Tomato Salad
• Garden Salad--pairs well with the apple cider vinaigrette

 
What are your favorite veggies and salads?  
 
XO,
Ingrid 


ps Are you in a food rut? Do you struggle to figure out how to make healthier food choices without spending all your free time in the kitchen and feeling deprived? I can help. Schedule a free session and I'll show how easy it is to eat delicious food and feel great.