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 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.   

Pairs well with the Apple Cider Vinaigrette

Ingredients 

• 2-3 white radishes, cubed                               
• 2 small carrots (peeled and cubed)                                      
• 1 medium cucumber (peeled and cubed)                         
• Handful of mixed greens
• 1 small avocado diced

 
To make this a meal add one of these:
Grilled chicken
Canned garbanzos
½ cup cooked quinoa
Hard-boiled egg

Method
Mix everything together in a large bowl then add 2-3 tablespoons of salad dressing and toss.