livingwellco

Feel good egg scramble recipe that will do what the name says.

I am always looking for ways to up level my meals. What do I mean by that? I want to enhance them by adding extra nutritious ingredients which I know make me feel really good. That way I know that in just one sitting I am really packing it in and nourishing my body.

Three ingredients that I absolutely love are eggs, kefir and spinach. Truly a power trio. That is why it has become my feel good egg scramble.

Eggs – considered one of the healthiest foods on the planet. They are packed with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. Eggs also contain small amounts of almost every vitamin and mineral required by the human body. Which is pretty incredible. They are really good for fertility too (they literally represent fertility, since babies start from eggs).

Kefir – considered the champagne of dairy, is another powerhouse. It is packed with probiotics that help immunity, digestion, overall health. It’s a good source of calcium, plus it contains high levels of vitamin B12, magnesium, vitamin K2, biotin, folate, and enzymes. Highly recommend adding it to your fridge. I add it to many of my meals!

Spinach – leafy green goodness superstar. It prevents cancer, aids in weight loss, bone health, immunity, anti-inflammatory, keeps your body relaxed, and so much more. Talk about a living well ingredient!

Feel Good Egg Scramble Recipe

Ingredients:

Pasture-raised eggs
¼ Cup of Kefir
¼ Cup chopped spinach
1 Tblsp grass-fed butter
– Melt butter on a cast iron or non-toxic ceramic skillet over medium heat.
– In a separate bowl, whisk kefir, eggs and spinach together.
– Add eggs to the skillet and sprinkle salt. .
– When they begin to set, use a flat spatula or wooden spoon to slowly scrape sections of eggs, creating folds.
– Remove from heat just before they fully harden.

Enjoy these yummy, fluffy, on another level eggs.

And listen mama, I know you’re super busy. So busy that you are probably going to the grocery store and forgetting half of the things you have wanted to buy. That is why I have created a free grocery shopping list for you. That way you can print it, and conveniently go to the grocery store, never forgetting those healthy ingredients you have been wanting to try.

Free Grocery List.

—If you are tired of waking up in pain. Tired of not feeling good anymore and wasting so much headspace instead of spending time enjoying yourself then health coaching might be right for you. Check out my offerings and let’s get you scheduled.

My offerings:

• Concierge health coaching – a private 60 minute consultation if you do not want to commit to 3 months. You just want support when you need it. This is the best one for you.
• 3-month program. Bi-weekly sessions with unlimited support. Just dropped down my price!
• Parents group coaching: 5 weeks of group coaching. Next round starts in March!
• 2-Day VIP Intensive Retreat. Escape your everyday life to really take your overall health to the next level.

I partnered up with Amazon to create a list of products that I specifically use, have used, or will used, that are clean and safe for you and your children. If you are looking for healthier alternatives for food, beauty, and wellness products to make you feel good – then come check this out.

Thanks for being here!

Alejandra at Living Well Co.

Mood boosting smoothie when you need to feel good.

Ever need a pick me up on the weekends after you didn’t get much sleep, or when you’re menstruating, or after dinner you’re craving something sweet and delicious, or because you are moody and such is life?

Well, this mood boosting smoothie is perfect for you! It is SO GOOD. The best part is that it is nourishing as well. Sounds too good to be true but it really isn’t!

Before you get started:

Organic is recommended for as many ingredients as possible. If you can’t do for all, do it at least for the spinach. Spinach was in the Dirty Dozen list for 2022 (the list that states the fruits and vegetables with the most pesticides for the year).

Smoothie ingredients:

~1 cup milk of choice. I usually prefer almond milk because I am lactose intolerant. This one to be exact because it has the least amount of ingredients. I do on occasion drink regular or raw milk but it has to come straight from the farm. I will post about milk on a later post.

*How did I find out I was lactose intolerant? I struggled for many years with digestive issues and it was partly because of dairy. After reading about the blood type diet (I am O positive) and trial and error, I learned that dairy isn’t the best for me.

*Also, almonds are high in magnesium which helps produce more serotonin (happy, relaxed chemicals in brain).

~ 1 ripe banana (frozen works too). Helps produce serotonin as well.

~3 Medjool dates. Powerhouse that improves hormone regulation.

OR

1 teaspoon maple syrup if dates are not your thing.

~ 1 tablespoon cacao powder. Triggers the release of of endorphins (feel good brain chemical).

~ 1 tablespoon cacao nibs. Triggers the release of endorphins.

~ 1 tablespoon Maca (not MaTcHa, the green tea. Two totally different things). It is an adaptogen that helps the body adapt and deal with different stressors. Also has flavonoids, which are thought to improve mood and reduce anxiety.

~ 1 big handful of frozen or fresh spinach. Contains magnesium, like almonds, which impacts your serotonin levels. I’m also always trying to sneak in vegetables any chance I get.

Place all in the blender and enjoy!

If you want a FREE grocery list, so that you can go in and out of the grocery store, and to know exactly what to buy to feel and look good? Then check this out.

If you are ready to take this further. To dive deeper. Then the next step is to schedule a concierge health coaching session.

Thanks for being here!

Alejandra

My favorite go-to smoothie beauty that literally makes me feel like I am glowing from the inside out.

I try to drink it on an empty stomach in the morning for optimal digestion and energy. Since I am nursing though it is sometimes impossible to wait to chop everything up and blend when I am in starvation nation mode.

Before you get started:

Filtered water is highly recommended as it has dangerous contaminants and impurities removed. The contaminants and impurities that cause lung and skin cancer, skin ulcers and burns, hair damage, liver and kidney damage, allergic reactions and rashes.

Organic is also recommended for as many ingredients as possible. If you can’t do for all, do it at least for spinach, celery and apple. These 3 were in the Dirty Dozen list for 2022 (the list that states the fruits and vegetables with the most pesticides for the year).

*Pesticides are linked to cancer, asthma, anxiety, depression, ADHD.

Go-to smoothie for beauty recipe

Smoothie ingredients:

~ 2 cups filtered water

~ 2 big handfuls of spinach

~ 4 celery stalks, chopped

~ 1 Fuji apple, cored and peeled. You can leave the skin but it makes the smoothie more grainy.

~ 1 ripe banana (frozen bananas will do too)

~ 1 lemon (remove peel)

~ 1 tablespoon of chia seeds (ultimate beauty ingredient)

~ 1 scoop of protein powder (optional)

~ Small bunch of cilantro and/or parsley (optional)

Place all in blender. Enjoy!

If you want a FREE grocery list, so that you can go in and out of the grocery store, and to know exactly what to buy to feel and look good? Then check this out.

If you are tired of waking up in pain. Tired of not feeling good anymore and wasting so much headspace instead of spending time enjoying yourself then health coaching might be right for you. Check out my offerings and let’s get you scheduled.

My offerings:

• Concierge health coaching – a private 60 minute consultation if you do not want to commit to 3 months. You just want support when you need it. This is the best one for you.
• 3-month program. Bi-weekly sessions with unlimited support. Just dropped down my price!
• Parents group coaching: 5 weeks of group coaching. Next round starts in March!
• 2-Day VIP Intensive Retreat. Escape your everyday life to really take your overall health to the next level.

I partnered up with Amazon to create a list of products that I specifically use, have used, or will used, that are clean and safe for you and your children. If you are looking for healthier alternatives for food, beauty, and wellness products to make you feel good – then come check this out.

Thank you for being here!

Alejandra

An easy way to upgrade your health today.

Anyone that asks me what is an easy way to upgrade your health I most always ask:

Do you cook at home?

If you were to ask me 5 years ago if I cooked at home, I would’ve probably laughed and said absolutely not.  For most of my 20s, I lived in Chicago and was single with absolutely no responsibility except my job.

The things I kept in my fridge were alcohol, a Britta for filtered water, milk alternative because I am lactose intolerant, frozen veggie patties (delicious AMIRIGHT), maybe some fruit, and that’s it.  I honestly have no idea how I survived. 

Luckily I’ve made a good come back and have restored my health – this is to show you that it is never too late.

As soon as I got pregnant with my son, I was left with no other choice than to take a hard look at what I was putting in my body – I actually had to nourish myself because I was nourishing another human being.

The same holds true today. Even though I am not pregnant, I am fully in charge of what goes into my children’s bodies and how their health is shaped.  As parents, we are also their role models. 

Nourishing our bodies is an act of self-care.  It is saying, my body is worth it.  My body and I are worth giving it the absolute best so that I can show up for my family and the world in the best way possible. 

This is the message that they subconsciously get and it is how they will treat themselves as they get older. Yes, our parents fed us fast food, Spaghetti Os’ and mac and cheese for dinner and we “turned out fine.”  Are we really fine though?

Listen, I give my kids mac and cheese and frozen pizza for dinner very frequently, but the trick is to buy the quality version. Luckily, we are more health conscious today than back when we were young so there are so many alternatives out there now, but that is for a different post.

I digress – let’s get back to home-cooked meals and why it is an easy way to upgrade your life.

Why is cooking at home so important? You’re also wondering how can you cook dinner every night when you work and there is very little time.  It is proven by many studies that cooking at home contributes to a healthier diet.

Takeout and eating at restaurants is great, I really do love it especially when I am so burnt out or I get to reconnect with friends, but it has its downside if you are trying to achieve optimal health and wellbeing.

When eating out at restaurants or getting food to go, you have absolutely no control over what is going in your body.  You have no idea the quality of food and ingredients they are cooking the meals with. 

Why is this important? Because most restaurants are not going to cook with the best ingredients that help and nourish your body, but instead that will cause inflammation.  Inflammation leads to pain, weight gain, diabetes, chronic disease and premature death. 

Depending on the restaurant – I am not saying all of them – but definitely most, use the cheapest ingredients.  They have to buy in quantity and at a cheap price.  So that canola oil that is high in saturated fat isn’t doing you any good hunni.  Or let’s talk about Chic-Fil-A for example (I live in the South and you know Southerners love their Chic-Fil-A). The oils, sugar, sodium and MSG they use to cook their food with leads to some major inflammation. 

Again, why is inflammation so important to keep under control? Because it leads to pain, diabetes, heart disease and premature death.  I have to repeat again because it is VITAL to realize why certain foods are not good for you. This is not to say never have Chic-Fil-A or fast food again, just be mindful about it.  It should be the exception, not the rule.

On the contrary, cooking at home gives you power.  Power and control over what goes in to your body.  You buy your own ingredients. When you start to learn about which foods are good for you, what are the healthier alternatives to your favorite meals and why, it is actually fun to cook.  There is no deprivation when you choose high quality ingredients – you can eat mac and cheese all you want!

How do you find time? There are many answers to this and I treat this on an individual basis.  The core to the many answers though is this – priority.  When you make cooking at home a priority, you will find all kinds of ways to cook at home.

If you are interested in learning more about what to buy at the grocery store, what to keep in your pantry, simple easy meals to cook – then the next step is to schedule a concierge health coaching session.

My absolute favorite offering at the moment is my 2-Day Luxury VIP Program. You get to escape for 2 days and really fast track your health and wellbeing in a luxurious way.

If you are tired of waking up in pain. Tired of not feeling good anymore and wasting so much headspace instead of spending time enjoying yourself then health coaching might be right for you. Check out my offerings and let’s get you scheduled. My offerings:

• Concierge health coaching – a private 60 minute consultation if you do not want to commit to 3 months. You just want support when you need it. This is the best one for you.
• 3-month program. Bi-weekly sessions with unlimited support. Just dropped down my price!
• Parents group coaching: 5 weeks of group coaching. Next round starts in March!
• 2-Day VIP Intensive Retreat. Escape your everyday life to really take your overall health to the next level.

I partnered up with Amazon to create a list of products that I specifically use, have used, or will used, that are clean and safe for you and your children. If you are looking for healthier alternatives for food, beauty, and wellness products to make you feel good – then come check this out.