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livingwithashley

Creator: Healthy Living Concierge
360-Degree Client Approach
Nutrition + Fitness | Life Strategies + Wellness Coach | Certified Chef
#livingwithashley

Here’s a quickie from the LWA Kitchen RECIPE: C

Here’s a quickie from the LWA Kitchen

RECIPE: CHICKEN BLT SALAD

Makes 2 Servings

INGREDIENTS + HOW-TO

FOR THE SALAD * 2, 4 oz simply prepared chicken breast; sliced (you can skip a step in the kitchen by purchase grilled chicken breasts from the store)
* 2 handfuls of microgreens
* 1/2 cup cherry tomatoes, halved
* 1/8 cup (or 4 slices) @applegate Applegate or a natural bacon, cooked + chopped
* 2 slices of @canyonglutenfree gluten-free bread, toasted + chopped (if you have time, brushing it with olive oil + rubbing it with a garlic clove, then pan-grilling each side adds depth to the recipe + flavor!)
* 1/2 yellow onion, thinly sliced + either pan-grilled until lightly brown or caramelized (nom, nom, nom)

FOR THE DRESSING
Makes extra…so save some for later!
Simply blend the ingredients in a small bowl + taste test to see if it is spicy enough * 3/4 TB Sriracha
* 1 garlic clove, minced
* Dash of lemon juice
* 1/3 cup @primalkitchenfoods paleo mayonnaise
* 1/4 tsp smoked paprika
* 1/2 TB Bragg’s or coconut aminos #fitfoods #cookhealthy #cleancooking #livingwithashley #cleaneatingrecipes #cookingtips #mealpreprecipes #mealprepideas

This Week’s Nutrition Challenge Serving Sizes I

This Week’s Nutrition Challenge

Serving Sizes In Real Life Visuals

Although nutrition is generally said to be about quantity- it isn’t called “calorition.” It is about nutrients, which need to be quality.
Despite this belief in quality, there is still too much of a good thing and is about the proper variety of nutrients as well.

Before you meal prep, read my 3-step way to figure out your own “mental math” for proper serving sizes per nutrient + how to build a better plate at meal time. Link is in my stories!

#nutritioncoach #nutritiontips #wellnesscoaching #healthyliving #healthyeating #cleaneating #sundaymealprep #livingwithashley

HAPPY INTERNATIONAL DAY OF HAPPINESS At a time li

HAPPY INTERNATIONAL DAY OF HAPPINESS

At a time like this, I know happy thoughts are hard to come by, but I wanted to and send some smiles + positivity to everyone.
A smile alone is a step in the right direction. Thinking of you all and sending love and smiles to you.
#wellnesscoach #fridayvibes #happiness #lifehacks #internationaldayofhappiness #healthyliving #smileeveryday

HYDRATION- it is key to overall health + wellness.

HYDRATION- it is key to overall health + wellness.

Drinking half of your body weight in fluid ounces is the amount, but did you know that WHEN you drink matters?

Keep your water intake to between meals so that you do not “flood” the digestive system. This may interrupt essential vitamin + mineral absorption, which can lead to deficiencies, chronic disease, bloating, inflammation, + more.

TIP: wake up and drink 8 oz. then continue before/after meal times on a general schedule you set based on the fluid ounces you need, ending 1-2 hours before bedtime (so you don’t wake up in the middle of the night 😉 )
#hydration #wellnesscoaching #wellnesstips #drinkwater #nutritiontips #healthylivingtips #chicagohealth

FIBER + PROBIOTICS = HEALTHY GUT WHAT IS NEEDED:

FIBER + PROBIOTICS = HEALTHY GUT

WHAT IS NEEDED: The Average American consumes roughly 10-15g of fiber per day. That is only half of the recommended daily amount of 25-30g.

WHY: our low fiber diet can be blamed on overly processed, white flour foods and a low intake of produce overall, but it is necessary for a healthy digestive system, proper nutrient absorption, weight management, + more.
HOW: start your day with a fiber-forward meal, add veggies; berries; raw nuts + seeds; + whole grains at + between meals, and pay attention to labels. When choosing a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrates. - AND -
PROBIOTICS are simply defined as microorganisms naturally present in the digestive tract that aid in digestion and help reduce inflammation. They are the “good” guys in gut flora. The act of processing food destroys live or active bacteria, so if a product is not refrigerated (or is on a shelf) then it most likely does not have live or active bacteria in it. It also turns fibers into short-chain fatty acids that feed your gut walls and perform various significant metabolic functions.

WHAT IS NEEDED: it ranges for people and is not specified as an RDA. I take a high-quality 85 billion CFU’s per day as a supplement along with incorporating fermented foods into my daily diet.

HOW: I take a well-balanced probiotic supplement every morning + fortify my diet with non-dairy probiotics foods.

WHEN BUYING A SUPPLEMENT:
1. Make sure your probiotic supplement has soil-based probiotics
2. Choose a probiotic that ideally has at least 50 billion CFUs per serving.
3. Select a probiotic supplement that has 10 or more probiotic strains.
4. There should be pre-biotics present in order to support the growth of the probiotics
WHEN BUYING PROBIOTIC-CONTAINING FOODS:
* non-dairy yogurts
* fresh, sour dill pickles
* kimchi
* kombucha, a fermented tea
* miso
* sauerkraut
* tempeh
* water or brine-cured olives

Nutritionally, get these two things into your daily diet to improve your overall health + wellness.

#wellnesscoaching #nutritionistapproved #healthyliving #coachlifestyle #mondaymotivation #healthtips #wellnesstips

SET YOUR GOALS ON SUNDAY It is a day to set up yo

SET YOUR GOALS ON SUNDAY

It is a day to set up your goals for the week, so I am sharing my top 3 for all of us to challenge ourselves with:
1. See the silver lining in everything so that you shift your thinking into “positivity forward mode.” I.E. We didn’t lose an hour this weekend, we gained an extra hour of sunshine for months to come! Deeper: what little you may sacrifice today, pays off in the long run.

2. Get organized. #organization is key to success. Even if you don’t #mealprep today- you can set yourself for quick prep + go-to healthy meals for the week with an organized fridge+ schedule.

3. Try new things. This is a morning toastie shown that I came up with by accident a year or so ago. Toast topped with tahini, micro greens, radish, cucumber, sea salt, + spicy harissa. Remember this week: you don’t know if you like it, until you try it.
Comment below on what you’ll do for this week’s challenges + be entered to win a membership to my soon-to-be lunching all-encompassing, interactive online community!
#goals #livingwithashley #TheLWACommunity #challengeaccepted #sundayfunday #sundayvibes #positivevibes #trynewthings #planahead #lifestrategies #wellnesscoaching #nutritiontips

FEEL GOOD FRIDAY THOUGHTS I heard once that if yo

FEEL GOOD FRIDAY THOUGHTS

I heard once that if you want more kindness in the world, then you have to put it out there. I couldn’t agree more because it is all about treating others as you wish to be treated. You never know when you might make someone’s day or fill them with the love and hope they needed to get through a tough time.

I believe in paying it forward.
In using one of my hands to help myself and my other for helping others.
The little things, no matter how small, truly matter.
How you treat others is a direct reflection on yourself.

This week, I am thanking everyone who has been a kind and positive light this week. Cheers to you and your big hearts.

XOXO,
ASHLEY

#friyay #fridayfeels #feelgoodfriday #fridayvibes #livingwithashley #wellnesscoach #emotionalhealth #kindness #payitforward

CONSISTENT + DEEP SLEEP... It is the ultimate body

CONSISTENT + DEEP SLEEP...
It is the ultimate body boost, combats chronic disease, + makes ya’ smarter!

Setting a consistent sleep schedule ensures your body will utilize the time you are asleep more effectively. It will know: “now it is time to shut down + regroup.” Your brain controls all…it is the control center for your entire body. So, without enough sleep and quality sleep, you’re body will respond negatively.
There are several stages of sleep divided into two sections:
Rapid Eye Movement (REM) - the deeper sleep - for adults is about 20-25% of our sleep
NREM (Non REM) - the lighter sleep where your body is still awake - for adults is about 75% of our sleep

A full sleep cycle repeats about 4-6 times a night. An individual typically enters REM sleep after every 90 minutes of sleep. So the longer one sleeps, the more opportunities the individual gets to experience REM and REM sleep cycles become longer in length, the longer you sleep.

WHY REM SLEEP IS SUPER DUPER IMPORTANT: during REM sleep; energy restoration of the brain and body occurs, muscles recoup and relax, it allows for the day’s activities to be adequately processed by the brain, and provides time for the brain to hone the deep insights and problem solving and strategies needed for daytime activities.
HOW MUCH SLEEP IS NEEDED? Studies show that an individual that sleeps for under six hours deprives themselves of the benefits of a good night’s sleep, and of having sufficient REM sleep.

Sleep is your “mental housekeeper” - downloading the day, detoxing the mind, preparing it to be focused, clear, + energized for the next day.
GO TO BED ON A REGULAR SCHEDULE AND BOOST + BENEFIT FROM THAT REM YA’LL!

#cleansleeping #wellnesscoaching #wellnesstip #healthysleeping #sleepscience #healthyliving #mentalwellness #brainhealthmatters

TRUTH + TOILET TALK #TUESDAY Your poop matters!

TRUTH + TOILET TALK #TUESDAY
Your poop matters!
Since this process is essentially an “exit strategy” directly related to what is going on in our bodies and serves as a significant indicator of our health.
Appearance, color, and smell should be considered and can show you whether you are living your healthiest life.
So, look down before the flush people! This is related to nutrition, wellness, and more. Read the blog linked in my stories to find out all about the types of waste + what it means for your health.
#healthyliving #wellnesscoaching #digestivehealth #everybodypoops #nutritioncoaching #wellnesstip #healthfacts

Sometimes we all need a little help, especially wh

Sometimes we all need a little help, especially when it comes to running errands.

On weeks when I know I will be spending more time than usual in the kitchen, to cut down on the time put towards healthy meal prep, I order from @primenow - not only does it give me the ability save time, but I also get to check in with multiple stores to see what is available + check pricing.
I shop with a pre-planned grocery list so I stay focused + it speeds along the process even more. Saving that hour opens me up to have more time to accomplish other things, inherently lowering why overall stress about time.
GIVEAWAY: What would you do with an extra hour today? Tell me below + tag someone who likes to meal prep for a chance to win the LWA Complete Guide to Healthy Living valued at $149 for the both of you.

XOXO,
Happy Sunday!
#healthymealprep #mealprepsunday #groceryshopping #kitchenhacks #timesavingtips #timemanagement #wellnesstips #nutritioncoaching

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