Eating healthy sounds GREAT, right? But eating healthy sounds like work, doesn’t it? Yup! Whenever the first of the year rolls around, or someone makes the personal decision midyear to make a change in their eating habits, it tends to feel like it takes a lot of work and preparation! The reality is that it kinda does! This is why as Health Care Providers, we treat the symptoms of most inflammatory issues (diabetes, blood pressure, cholesterol) instead of hard core educating on diet and teaching our patients how to make healthier meals and lifestyle changes (which is dodging the problem). We just
know assume that they will never follow through with a healthy eating regiment and lifestyle change, because that’s just too much work.
This make me so sad as a nurse, because I watch blood pressure pill after blood pressure pill get prescribed to people with nothing but a 30 second explanation about why salt is bad for them. Then that HCP goes back and checks the box “diet education complete” box. NO ONE WILL EVER CHANGE FROM THIS! This person will most likely depend on this pill for the rest of their life and think that it “fixes” the problem. THIS MAKES ME WANT TO SCREAM! The same goes for diabetes medication, inflammatory pain, and so on. I won’t go into food science, but these issues can be prevented, minimized, and even CURED by changing the foods that we put in our body!
As nurses, I feel it is our responsibility to practice what we preach! Sadly, I don’t feel we do enough preaching….we’re too busy clicking and scanning! BUT, I do feel it is our responsibility to live out somewhat of a healthy lifestyle so that we can be an example and share that with our patients. They might not have a single member in their family who knows what it’s even like to “eat healthy.” I had a patient the other day who didn’t even know that wheat bread existed. That just shows you what we’re dealing with! It’s scary because there is so much that people need to be aware of, that instead of taking the time to truly educate and set up programs outside of the hospital to help these people change, we hand them a script and a handout about side effects. It truly breaks my heart. I completely believe in integrative medicine, but I feel we are so driven by the pharmaceutical industry with MONEY, that we will never truly be able to educate in the way we need to because that would mean they wouldn’t be needed! So WE need to be an example for our patients and also for our own personal wellbeing!
I am not perfect, but I had a scare a few years back with my blood pressure and cholesterol levels. A lot of it had to do with a medication I was taking for my skin, but it totally woke me up! I didn’t want to be my patients, sitting in a bed with kidney failure, diabetes, and check pain! I didn’t want to be dependent on blood pressure, diabetes, and cholesterol medications come 40-50 years old! I started looking into “whole foods” and what exactly it all meant. Being the science nerd that I am, I read every article and book I could get my hands out to learn about food science and the effects that certain foods, chemicals, and hormones have on our bodies. My mind was blown and my eyes were opened. Everything starts with food.
Before I started my Clean Eating Journey and My Health and Happiness Today!
I decided to start eating clean and exercising when I could. I didn’t obsess like I did with all of my yo-yo diets in college. I wasn’t counting calories or purchasing economy size bags of splenda anymore. I never looked at the “calorie counter” on the treadmill ever again. I simply eliminated ALL inflammatory foods from my diet, and ate whatever I wanted, when I wanted, only choosing foods that were pure nutrition and compliant. I basically “cut the crap.” There was no “ you can only eat this many points, this many calories, or this much of anything.” I simply ate nutrient dense food when I was hungry. I was even able to do this ON A 12 HOUR SHIFT!!! So no excuses! This lifestyle was meant for EVERYONE, even a nurse! Clean eating is back to the basics: VEGGIES first, fruits, healthy nuts (It’s okay, I giggled too 😉 ), meats, and good fats!
I wanted to write this, because I know so many people out their who want to live a healthier life. Whether it be losing weight, managing your autoimmune disease, helping you IBS, improving your mood, clearing your skin, or just wanting to challenge yourself to become a better version of YOU, I really encourage you to take a step back and examine the foods you are putting in your mouth. They have more control over your life than you truly can understand! Clean eating has changed my life. I have a better marriage because of it. I have less anxiety because of it. I have (HOLY COW) more energy because of it, and the hard things in life become a lot less heavy when you are happy with you!
Every single on of you reading this are ABSOLUTELY beautiful! I am the biggest fan of Nursing and I am so thankful for everyone of you who comes back for more! It is my heart to share love and support towards each other! If there’s one thing that I learned in my health journey, it’s this: When I began to challenge myself with clean eating (and sticking to it), the rewards were invaluable. I feel like a completely different person. For someone who struggles deeply with anxiety and has failed at multiple attempts to find my happiness in other places, I am beside myself with how easy and simple this change was and the benefits it reaps. It just takes commitment and self belief. Fuel your body with the nutrients that it needs to THRIVE. You deserve happiness, and you deserve GOOD HEALTH!
Your Heart Is Mine,
Here are some of my favorite EASY recipes!
Please feel free to email me if you have any questions about my journey!
Steak (and USDA) Prime Rib, or Your Choice
seared in pan on medium heat with ghee, salt and pepper, and any seasonings you like!
sauté onions in for flavor!
Fall Medley Hash:
1 diced sweet potato
1 apple diced (I like Pink Lady!)
1/2 white onion chopped
1/2 bag of chopped brussels (about a cup and half diced)
1/2 cup of chopped pecans
3 strips of uncured, no nitrate bacon (keeps some of the grease in pan!)
3 Tbs Balsamic Vinegar
1/4 tsp cinnamon
2-3 tbs EVOO
Cook Steak to liking!
Cook bacon until crisp. drain only a small amount of grease.
Sauté all veggies (and apple) and add EVOO as needed.
Cover and let cook for about 15 mins, stirring intermittently.
Once veggies soft, add balsamic, cinnamon, and pecans. stir and let sit for a minute.
Top with pecans and serve and season as appropriate with S&P!!!
Chop on large sweet potato into spears! Put in Ziplock bag with 3tbs EVOO, S&P! Shake WELL until all spears coated!
Cook in oven on 400 for 25-30 mins until browned! SO GOOD!
2 Tbs EVOO
2 large chicken breasts
4 large carrots chopped
1 medium onion chopped
2 garlic cloves chopped
1 large russet potato diced
1/2 cup cherry tomatoes (whole)
1 1/2 cup free range organic chicken stock
Pour 1 TBSP EVOO in crock pot
add frozen chicken breasts
Add in all veggies
Squeeze 1/2 lemon on top all over
pour remaining 1 TBSP EVOO on top.
Add Chicken Stock
Sprinkle dried parsley and S&P to liking!
Let cook on high for 6 hours. Then change to Warm. I make this before I go to bed and have it for the next night at dinner! I turn it to warm while at work and have my husband heat up when he gets home! It tastes better the longer it sits! You can literally prep this in 10 mins and all that is left is to cook! AMAZING!!!!!
1 sweet potato
Organic Salsa and Tomatillo sauce (without soybean oil!!! You can get this at WholeFoods!)
Fry eggs in EVOO
Dice Sweet potato
Sautee in EVOO until soft yet crisp
Sprinkle with salt.
Put egg on top of sweet potato hash
Serve with Salsa and Avocado!
1 lb ground Turkey Meat (USDA certified)
Romaine lettuce (whole or pre-chopped)
1 Pepper of any color! Chopped
1/4 cup fresh cilantro
3 tbs Apple Cider Vineagar
2 TBSP EVOO
additional tsp of chopped cilantro for vinaigrette.
1/4 cup chopped mango
Seasoning: 1/2 tsp smoked paprika, 1tsp chili poder, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp cumin, and S&P (you can make this to your liking)!
Sauté Turkey meat until brown. Add seasoning. Mix well and set aside.
Saute Peppers with EVOO and s&p.
Chop Salad! Mix In Cilantro
add meat on top, cherry tomatoes, red onions, peppers, salsa, and avocados!
mix together Apple Cider Vinegar, Chopped Mango, EVOO, and cilantro in blender or food processor. top salad. IN LOVEEEEE!!!!!!
1 TBS Avocado Mayo (Whole Foods)
1 Red Pepper
1/2 cup white onion chopped
1/2 tsp mustard powder
1/4 cup chopped apple
1/4 cup chopped almonds
1 organic canned tuna (WholeFoods)
Cut Pepper in half and remove inside.
Use ring around top to dice and add into tuna.
Mix ALL ingredients together. Season to liking.
Stuff Pepper Halves. Top with avocado and BE AMAZED!!!!!!!