Coach Laura

Healthy digestion is key to your overall health. Learn why your brain-gut connection is so important.

10/31/2024

Gratitude is a powerful way to remind ourselves of the positive aspects of our lives, even on challenging days. Let's take a moment to reflect and share what we're grateful for today.

Leave a comment below and let me know what you're grateful for in this moment. It could be something small, like a warm cup of coffee, or something more significant, like the support of a loved one.

Coach Laura

10/30/2024

Ever pack apple slices for later, only to find them brown and unappetizing by the time you want to eat them? Here’s a quick trick to keep them fresh: after slicing your apple, either wrap a rubber band around the slices to keep them together or dip them in a little lemon water. This helps slow the browning and keeps them fresh when you’re ready to snack.

It’s a simple solution that can make a difference, especially if you’re packing lunch for a busy day or prepping snacks ahead of time.

Coach Laura

10/29/2024

After a tough day, sometimes it’s the little things that help us unwind and reset. What’s one simple but powerful way you de-stress when things get overwhelming? Share your go-to de-stress routine below—we could all use some fresh ideas.

Coach Laura

10/28/2024

Hey, everyone! It's that time of the week again when we plan our meals for the upcoming days. Taking a few moments to map out your menu can save you time, stress, and money throughout the week. Plus, it's an excellent way to ensure you eat balanced and nutritious meals.

Remember to consider your schedule, your dietary preferences, and any seasonal produce that might be available when planning your menu. Remember to include some quick and easy recipes for those busy evenings and a few comforting favorites for relaxing nights in.

I've included a simple, healthy recipe idea for your consideration – Butternut Squash Soup with Coconut Milk and a Dash of Nutmeg.

Share what you've planned for the week in the comments below, and let's get inspired together. Your meal plan might inspire someone else to try a new recipe or give them the motivation they need.

I can't wait to see what delicious dishes you've got lined up! 😋

Ingredients:
• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 can (13.5 oz) coconut milk (full fat or light)
• 3 cups vegetable broth
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon (optional)
• Salt and pepper to taste
• Fresh thyme or parsley for garnish (optional)
Instructions:
1. In a large pot, heat olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the garlic and cook for another 1-2 minutes, until fragrant.
2. Add the cubed butternut squash to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes, until the squash is tender.
3. Once the squash is cooked through, use an immersion blender to blend the soup until smooth (or transfer the mixture to a blender in batches if you don’t have an immersion blender).
4. Stir in the coconut milk, nutmeg, and cinnamon (if using). Let the soup simmer for another 5 minutes, then season with salt and pepper to taste.
5. Ladle the soup into bowls and garnish with fresh thyme or parsley if desired. Enjoy warm!

Enjoy!
Coach Laura

10/28/2024

Good Morning and Happy Monday.

This week is a very important week for me. Been driving all weekend to to get to South Carolina. One more day of driving. Will be enjoying my grandson Parker and my oldest son is getting married on Friday. I'm so happy he has found the love of his life. My message to you this week is be happy for all the good you have in your life for we are all blessed with so much. Enjoy the special moments since we NEVER know when they will be taken from us.

Coach Laura.

10/27/2024

A new week is upon us, bringing the opportunity for a fresh start and renewed motivation. Let's embrace this chance to plan our week and set ourselves up for success 🙌🏻

Around here, we love to do what we call Selfie Sunday to connect with each other and fill the feed with all of your smiling faces and your hopes and dreams for the week ahead.

So go ahead -- post your photo and what you are most excited about for this upcoming week so we can cheer you on.

Remember, every new week is a chance to reset, refocus, and make progress toward our goals!

Coach Laura

10/26/2024

Sometimes, self-care looks like clearing out the digital clutter. It can feel overwhelming if your inbox is full of emails you don’t care about or never read. Take 5 minutes today to unsubscribe from the emails that don’t serve you. It’s a simple way to create more mental space and focus on what matters.

We all get bombarded with many messages throughout the day, and it’s easy for them to pile up. You’ll be surprised at how much lighter you can feel by eliminating the unnecessary noise. Plus, it makes it easier to find the important emails you actually want to see.

How often do you clean up your inbox? It might be time for a quick reset!

Coach Laura

10/26/2024

Good morning and happy Weekend!

Remember to replenish your soul, for you are important too.

Coach Laura

10/25/2024

If you’re looking for a way to eat healthier during the week without spending hours in the kitchen every day, batch cooking with whole foods might be the perfect solution. By setting aside a few hours on the weekend to prep meals, you can save time, reduce stress, and make sure you have nourishing options ready to go.

Step 1: Plan Your Meals
Start by planning a few meals that are easy to prepare in bulk and store well. Think about options like grain bowls, soups, and roasted veggies—foods that stay fresh and versatile throughout the week. Write down a quick menu with a couple of breakfast options, two or three main meals, and a few healthy snacks.

Example menu:
• Breakfast: Overnight oats with chia seeds and mixed berries, or boiled eggs with avocado and whole-grain toast.
• Lunch/Dinner: Quinoa salad with roasted veggies and a protein of your choice, and a hearty lentil or vegetable soup.
• Snacks: Hummus with sliced cucumbers and carrots, or a handful of mixed nuts and fruit.

Step 2: Shop Smart
Once your menu is set, make a shopping list. Stick to whole foods like fresh vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid processed items as much as possible. This way, you’re stocking your kitchen with ingredients that fuel your body and make meal prep easier.

Step 3: Cook in Bulk
Now it’s time to get cooking! Set aside a couple of hours to prepare your meals in batches. Roast a big tray of vegetables like sweet potatoes, broccoli, and bell peppers. Cook up a large pot of quinoa or brown rice, and prepare proteins like baked chicken, beans, or tofu. Soups and stews can simmer on the stove while you handle other tasks.

Step 4: Store and Portion
Once everything is cooked, store your meals in airtight containers. Portion them out into individual servings for easy grab-and-go meals during the week. Labeling them can help you stay organized and make it easy to see what’s available when hunger strikes.

Batch cooking doesn’t have to be complicated. With a little planning and prep, you’ll have healthy, whole-food meals ready to keep you fueled all week long.
Coach Laura

10/25/2024

With how fast-paced life can be, it’s easy to fall into the habit of eating while scrolling through your phone or watching TV. But there’s something beneficial about stepping away from the screens during meals. Eating without distractions allows you to tune into your body and enjoy your food, leading to better digestion and feeling more satisfied.

Today, try practicing mindful eating—no phones, no TV, just you and your meal. It’s a small change that can make a big difference in how you connect with your food and how your body feels after.

Anyone else trying to be more mindful during meals? How do you handle screen-free eating?

Coach Laura

10/25/2024

Good morning and happy Fabulous Friday!.

Let the weekend begin. Here's wishing you a great day.

Coach Laura

10/24/2024

When it comes to natural wellness, herbal teas are an easy and enjoyable way to support your health. They offer more than just a warm beverage—herbal teas can provide a range of benefits that help with everything from digestion to relaxation. Plus, they’re simple to incorporate into your daily routine.

Let’s take a look at a few popular herbal teas and how they can support your well-being:

1. Chamomile for Relaxation
Chamomile is known for its calming properties. If you’ve had a stressful day or struggle with falling asleep, a cup of chamomile tea can help ease tension and promote better sleep. It’s perfect for winding down in the evening, especially if you want to create a bedtime routine that lets you relax.

2. Peppermint for Digestion
Peppermint tea is a great option if you often feel bloated or deal with digestive discomfort. Its natural compounds can help soothe the digestive tract and relieve bloating or gas. Sipping peppermint tea after meals is a gentle way to support digestion and keep things moving smoothly.

3. Ginger for Immune Support
Ginger tea is a warming, spicy option that’s packed with antioxidants. It’s known for its anti-inflammatory and immune-boosting properties. Ginger tea can be a comforting choice if you’re under the weather or want to give your immune system extra support.

4. Rooibos for Antioxidants
Rooibos is naturally caffeine-free and rich in antioxidants. It’s a great option if you’re looking to reduce inflammation or support overall wellness. The flavor is smooth and slightly sweet, making it a great alternative to sugary drinks.

5. Hibiscus for Heart Health
Hibiscus tea has a tart, cranberry-like flavor and is full of vitamins and antioxidants. Studies suggest that regular consumption of hibiscus may help lower blood pressure and support heart health.

Herbal teas offer an easy way to explore natural wellness without drastically changing your routine. Whether you’re looking to relax, aid digestion, or boost your immune system, there’s likely an herbal tea that fits the bill.

Coach Laura

Address

Montrose, CO

Website

https://laura-hc.com/

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