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3 Easy and Healthy Recipes When Pressed for Time

Health

Hi everyone,

Don’t let your health suffer because of your responsibilities!

I am finally on break from school, and frankly, it has been a really challenging semester. I took some of the hardest classes, tried to stay actively involved in my sorority, maintain my grades and work as a model all around different cities in Florida. My health took a back seat and to say I am exhausted would be an understatement.

Maintaining our health is so important, but it is something I neglected to do this past semester at school. I have not been working out as much as I should. I was staying up late working on assignments and even forgetting to eat some nights. My actions went against everything I try to promote.

I wasn’t consciously trying to be hypocritical. It just happened. I would get so wrapped into reading my textbooks or writing my paper half the day would go by until I realized I didn’t eat breakfast or forgot about breakfast. Instead of waking up early to work out, I would sleep in exhausted from studying the night before.

College is challenging without the added pressure of trying to live a healthy, clean and organic lifestyle; it’s especially tricky with food allergies. The one thing I did not let slide was my dietary needs. I would go to the grocery store during the weekends and stock up on all the healthy clean food I would need for the week.

I have compiled a list of easy and clean foods to enjoy when you are in a rush and challenged for time.

  1. Cauliflower Rice with Veggies: this is a personal favorite. If you are pressed for time and do not have the luxury to cut heads of cauliflower, buy the pre-diced packages. You can also pick up the pepper and onion medley, shredded carrots and any other vegetable your heart desires. Throw everything into a pan and stir it around every 3-4 minutes. Add some sesame oil, tamari and olive oil, and you’re good to go.
  2. Spaghetti squash: wrap it in tinfoil, pop it in the oven at 350 degrees, and cook for roughly 3 hours depending on the strength of your oven. Take it out and let it cool. You can add tomato sauce or plain olive oil depending on your taste buds. The great thing about spaghetti squash is the length of time it takes to cook. You can do your laundry, homework or clean all while the squash is cooking.
  3. Baked chicken: if you haven’t picked up on it, I am a fan of anything that allows me to multitask. Roasting the chicken, whether it’s legs, thighs or breasts, in the oven allows me to complete other tasks while food is cooking. You can season the chicken with whatever you like, flip it from side to side, and take it out when cooked.

Hopefully, next semester, I will live a more balanced lifestyle. I need to get back to working out which I know helps me deal with stress. I know that all of us at one point in our lives will neglect tour own well-being to accomplish the tasks that we feel as though we need to complete. Just remember to also take care of yourself.

My mom, who’s practice was just featured in Allure, and I are so happy to offer medical grade supplements to our readers. If you feel as though you need a little boost this holiday season, click the link here to stock up. You won’t find these prices anywhere else.

Love and light.

H and H

Journaling to Relieve Stress and connect with your Mind and Soul

Right now with the hurricane ready to barrel down on all of Florida I thought I would share this post in hopes that people would read it before their power went out. If you are reading this some other time or place, the practice of journaling can help you in times of stress and help you connect with you mind and soul and relive free flowing anxiety.

Journaling

There are many ways to connect with your mind, heart and spirit, especially in times of hard ship. Journaling is a way to engage the creative spirit within you and get out what is called “free flowing anxiety”. I myself have used this during times throughout the last 20 years and I encourage my patients to use this exercise as well. You do not need to be a world class writer to journal. In fact, I keep a picture journal instead. Next to my bed is a lovely Italian paper journal. In a bedside drawer I keep a pair of scissors, glue stick, and pages of magazines, newspaper or even greeting cards with images that I love or resonate with an emotion that I might be feeling at the time. These images sometimes have relevant text written on it and sometimes no text at all. It only takes a few minutes to cut out images and glue them into the journal. I will write a few words that expresses what I am feeling or just leave the montage of photos without any words.  This exercise has become so popular that my daughter, who was young when I began this process, regularly requested to make a journal page with me, especially if she was  home sick or if something emotional in her life has happened. It is amazing to look back through the pages of the journal and reflect upon life’s passages.

Journaling Keeping a journal helps free your mind. You can write, use imagery and if you’re really talented keep many thoughts in your journal. With the hurricane on the way, I will be using this opportunity to write without distraction and hope channel what is deep in my subconscious mind. I encourage all of you who are down here  in Florida to do the same in the hours we won’t have power or  those who may just feel lost in this difficult time.

Dr. Elizabeth Trattner

 

Taking Care of your Whole Self

Body And Soul

Hello to our lovely H and H followers,

Our very own, Dr Trattner was featured in Life and Beauty Weekly for Body and Soul about ways to take care of both your body and soul.
Read more: 6 Ways to Take Care of Your Whole Self | Health | Life & Beauty Weekly http://www.lifeandbeautyweekly.com/feature/health/body-soul-6-ways-care-whole-self/index.html#ixzz4nhlEZzgn

If you think of health as simply swapping apples for cookies or getting a flu shot, you’re only seeing part of the picture.?? Complete wellness means maintaining balance in body, mind and spirit -which is not always easy to do if you’re the kind of person who puts themselves last in line for TLC. “As women, we tend to take on more than we can chew,” says Elizabeth Trattner, an integrative health expert in Miami, Florida. “No one wrote the handbook on how much should women juggle.” Take control of your well-being and care for yourself with these wellness tips.

Care for Your Spiritual Side

Get out in nature: To best feel spiritually fulfilled, step outside at least once a day to see the beauty in the natural world. “What happens is that you’ve disconnected from things around you,” says Trattner. “Whether it’s the woods, the ocean, a lake or even a flower shop, by being in nature you’ll feel the powerful effects of harmonizing with nature.”

Make it work by: leaving your electronic devices at your desk — or at least turned off — during your outdoor time. You can’t truly immerse yourself in nature if you’re distracted by a screen.
Learn how to meditate: No matter what your religion or belief system, daily meditation can help you connect with your spiritual self. It can also help you find deeper purpose and meaning in your life.

For more information please visit http://www.lifeandbeautyweekly.com/feature/health/body-soul-6-ways-care-whole-self/index.html# or email [email protected] To learn more about the creators behind Haute and Holistic check out the About Page.

Love and light,

H and H

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