Client Testimonial – Racheal Mixon

Client Testimonial – Racheal Mixon

by | Feb 2, 2022 | Small Bites

Patti McCoy
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Client Testimonials - Racheal Mixon

Client Testimonial – Racheal Mixon

What was life like before we started working together? (Challenges, obstacles, struggling with, etc.)

I had new challenges I was facing and felt stuck. I was well versed in wellness and have done my own research into my illness. I was unable to get unstuck on my own this time.

What made you look for a holistic approach to help you with your problem(s)? (i.e. your trigger to take action)

I’ve always felt the holistic approach was the better approach in dealing with my illness from my own personal experience over the years.

How did you find me?

Instagram.

What were the obstacles to making a decision? Be honest. (money, unsure if it would work, etc.)

I was unsure if you had the knowledge to help me with my condition.

Why did you choose me?

I remembered you when I lived in Florida and saw how you’ve changed as a person and in wellness.

Now that we have worked together, how are things now? What is life like? (more energy, weight loss, etc.).

I have gained so much from working with you. The knowledge you gave me was life-changing. Your passion was noticeable. (It made me want to put in work). You helped me go deeper into healing. I feel I’m finally on my way to remission.

What are three benefits you have experienced working with me?

Reduced Pain of my UC, reduced stress and became more self-aware when I’m not feeling well how to troubleshoot.

What was your favorite part of the experience working with me?

The one-on-one connection. I looked forward to it and having an exchange of ideas was wonderful.

Would you recommend that others work with me, and if so why?

Yes, I already have. Your holistic approach.

4 Fall Superfoods to boost Immunity

4 Fall Superfoods to boost Immunity

by | Sep 22, 2021 | Uncategorized

Patti McCoy
Broccoli to boost immune system
With flu season upon us, eat more of these fall foods to get your immune system ready to fight off any intruder.

To improve immune function, you must strengthen the defenses and remove the stressors. When our immune system gets overwhelmed, inflammation and unwelcome symptoms begin to occur. Most don’t consider the need of the immune system to react with pro- AND anti-inflammatory responses in order to heal and repair the body. To accomplish this response the body needs a balanced diet, healthy lifestyle, and the right nutrients. With the help of the following foods and proper self-care, you can boost your immune system to defend against any attack.

BROCCOLI

Broccoli is a member of the cruciferous, or cabbage family of vegetables. It provides a complex of tastes and textures, ranging from the soft and flowery florets to the fibrous and crunchy stem and stalks.

Other vegetables related to broccoli: broccolini, broccoflower (cross between broccoli and cauliflower), and broccoli sprouts. Broccoli is one of the most nutrient-dense foods. It is especially rich in vitamin C and an excellent source of vitamins K and A, as well as folic acid and fiber. It is a very good source of phosphorus, potassium, magnesium, and vitamins B6 and E. Broccoli, like other members of the cabbage family, demonstrates remarkable anticancer effects, particularly in breast cancer (Michael Murray, 2005).

CAULIFLOWER

Cauliflower is also a member of the cruciferous family along with kale and cabbage. Raw cauliflower is firm yet a bit spongy in texture It has a slightly sulfurous and faintly bitter flavor (Michael Murray, 2005). Cauliflower is an excellent source of vitamins K and C, and a very good source of fiber, potassium, phosphorus, and B vitamins. It is a good source of the trace mineral boron. Cauliflower does contain anti-cancer compounds that appear to stop enzymes from activating cancer-causing agents in the body, and they increase the enzymes that disable and eliminate carcinogens.

SWISS CHARD

Swiss Chard belongs to the same family as beets and spinach. Swiss chard has a thick, crunchy stalk with fan like wide green leaves. Both the leaves and the stalk are edible, and their taste resembles the bitterness of beet greens and the slightly salty flavor of spinach leaves. (Michael Murray, 2005). There are at least seven different varieties of Swiss chard. It is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also an excellent source of magnesium, potassium, iron, and manganese. Swiss chard is a good
source of vitamin B6, calcium, protein, thiamine, zinc, niacin, folic acid, and selenium. The combination of phytochemicals, particularly carotenes and chlorophyll, and soluble fiber makes Swiss chard one of the most powerful anticancer foods, especially against digestive tract cancers. The concentrated amount of vitamin K in Swiss chard aids in maintaining bone health.

Swiss Chard to boost immune system

SWEET POTATO

The sweet potato is not a member of the potato or yam families but is part of the morning glory family that includes tubers. There are nearly four hundred sweet potato varieties and are grouped into two categories depending upon the texture they have when cooked (Michael Murray, 2005). Fun Fact: In the mid-twentieth
century, the sweet potato was introduced to the U.S. and given the name “yam” to distinguish it from the white fleshed sweet potato most people were accustomed to; not an actual yam. Sweet potatoes are an excellent source of carotenes. The darer the variety, the higher the concentration of carotenes. Sweet potatoes are also a very good source of vitamins C and B6. They are a good source of manganese, copper, biotin, pantothenic acid, vitamin B2, and dietary fiber. Sweet potatoes contain unique root storage proteins. Which have been shown to exert significant antioxidant effects. The presence of these proteins, along with the high content of carotenes and vitamin C, makes sweet potatoes a valuable food for boosting antioxidants in your body. If that weren’t enough, sweet potatoes actually help stabilize blood sugar levels and improve insulin response.

Superfood Cooking Tips:

  • Avoid cooking potatoes in iron or aluminum pots and using a carbon-steel knife to cut them, as these metals can cause them to discolor.
  • Do not cook Swiss chard in an aluminum pot since the oxalates in the chard will cause the pot to discolor.
  • Cauliflower spoils quickly so cook and eat within 2 days of purchase.
  • Broccoli leaves are perfectly edible and contain concentrated amounts of nutrients. Chop them up and add to a soup or stock.

References

Michael Murray, N. (2005). The Encyclopedia of Healing Foods. New York: Atria Books.

The Benefits of Hemp Milk and How to Make It

The Benefits of Hemp Milk and How to Make It

by | Sep 6, 2021 | Small Bites

Patti McCoy
Blueberry Meal Prep

Hemp milk is becoming increasingly popular as more and more people choose plant-based, dairy-free alternatives to cow’s milk, and with good reason. Hemp milk contains a variety of vitamins and minerals, including antioxidant-rich Vitamin E, stress soothing magnesium, immune-supportive zinc, as well as bone-supportive phosphorus and calcium.1

Hemp milk is made by blending water and seeds from the hemp plant. And while hemp seeds are from the same species as cannabis (marijuana), hemp seeds themselves don’t naturally contain THC (tetrahydrocannabinol), which is the mind-altering ingredient in cannabis.2

Incredibly, hemp seeds boast almost as much protein as soybeans. But perhaps one of their most impressive qualities is just how rich they are rich in skin-boosting essential fatty acids.

And not only that, the specific kinds of healthy fats they contain, called omega-6 and omega-3, are present in a ratio considered to be optimal for human health (between 2:1 and 3:1).3

Hemp is also a fast-growing and environmentally friendly crop, making it a sustainable choice for the environment, too. 4

Hemp milk is easy to make right in your own kitchen. With its creamy texture, delicately sweet taste, and simple ingredient list, it just might be your new favorite homemade companion to your morning coffee or tea.

Hemp Milk Recipe

Hemp Milk

Ingredient

  • ½ cup hulled hemp seeds
  • 4 cups filtered water (for thicker and creamier hemp milk, use 3 cups water instead) 1 date, pits removed (2 for sweeter hemp milk)
  • ½ tsp. vanilla extract (optional)
  • Hearty dash of cinnamon (optional)
  • Pinch sea salt

Directions:

Combine all ingredients in a blender and blend on high for about 45 seconds or until well combined.

Usually, the hemp seeds will break down enough during blending so that straining isn’t necessary. If you’d prefer to strain it to ensure a uniform consistency, use cheesecloth or a nut milk bag to strain the blended hemp mixture into a large bowl, pitcher, or wide mouth mason jar.

Transfer to a sealed container and store up to five days in the refrigerator.

Hemp Milk Recipe

Hemp Milk

Ingredient

  • ½ cup hulled hemp seeds
  • 4 cups filtered water (for thicker and creamier hemp milk, use 3 cups water instead) 1 date, pits removed (2 for sweeter hemp milk)
  • ½ tsp. vanilla extract (optional)
  • Hearty dash of cinnamon (optional)
  • Pinch sea salt

Directions:

Combine all ingredients in a blender and blend on high for about 45 seconds or until well combined.

Usually, the hemp seeds will break down enough during blending so that straining isn’t necessary. If you’d prefer to strain it to ensure a uniform consistency, use cheesecloth or a nut milk bag to strain the blended hemp mixture into a large bowl, pitcher, or wide mouth mason jar.

Transfer to a sealed container and store up to five days in the refrigerator.

Sources:

Using Your Freezer To Make Meal Prep Easy

Using Your Freezer To Make Meal Prep Easy

by | Aug 9, 2021 | Guides

Patti McCoy

Using Your Freezer To Make Meal Prep Easy

Blueberry Meal Prep

It’s probably safe to say that most people want to be healthy. They want to eat healthy, live healthy, and feel healthy. Despite this overwhelming desire, most don’t actually live up to their potential when it comes to planning and preparing healthy meals.

Think about the typical weekly mealtime routine of many, many people: wing it for breakfast and rely on take-out for either lunch, dinner, or possibly both.

Why is this the case? Some say there’s not enough time, others say it’s too hard, but the reality is more likely a failure to plan.

Let’s first differentiate the difference between meal planning and meal prepping. Meal planning is the process in which you decide what meals you’re having on what day (e.g. Monday: turkey burger with roasted potatoes and salad, Tuesday: salmon with basmati rice and spinach).

Meal prepping is the process of actually cooking and preparing those meals (e.g. you spend a few hours on Sunday cooking to set yourself up for the week). Now that we’ve established the basics, let’s get to your freezer…

Your freezer is by far the best and most under-utilized aspect of the kitchen. Where else can you store the components of a healthy meal for months without spoilage? Healthy meals should always incorporate high-quality protein, healthy fats, and complex carbohydrates (think vegetables, grains, etc.). With the exception of healthy fats (they’re usually on your countertop or in the fridge) we can stock your freezer with high-quality protein and complex carbohydrates to ensure you always have nutrient-dense food available to plan and prepare healthy meals.

While frozen vegetables typically get a bad rap, the truth is, they actually can be more nutritious than their fresh, grocery store counterparts!

Frozen vegetables are typically picked at the height of their ripeness when they’re bursting with vitamins and minerals1. The process of flash freezing locks in those precious nutrients and halts the process of enzyme activity that begins to break down (and spoil) food. Frozen fruits and vegetables are superior nutritionally to those that are canned because the canning process tends to result in nutrient loss2.

When it comes to protein, there are some great services out there that ship high-quality frozen meat and wild-caught fish, but you can also ask your local butcher or fishmonger to pack up your protein to go straight to the freezer. The benefit of having frozen protein, again, is the fact that it won’t spoil for quite some time and you’ll always have this meal staple available. The one potential downside of frozen protein is the time it takes for said protein to defrost, but that’s where a weekly plan comes in handy (or an instant pot to cook from frozen!).

Sleep Better
Blueberry Meal Prep

The best way to start your meal planning efforts is to be organized! Take inventory of what you have in the house, write it down, and match up days to meals. Going back to the example above where we have a turkey burger on Monday and salmon on Tuesday, all you’d need to do is take both out on Sunday to ensure they’re defrosted and ready for cooking on their respective days. You’ll never have to defrost frozen vegetables, so they’ll be ready when you need them.

I hope you see how valuable your freezer could be in creating healthy meals on a regular basis. The truth is, you can only be as healthy as your kitchen allows, so prioritizing healthy meal-time staples is a really important first step!

Four Tips for Your Best Night of Sleep Yet

Four Tips for Your Best Night of Sleep Yet

by | Jul 5, 2021 | Guides

Patti McCoy

Get Better Sleep

I’m sure you know that sleep is important, but did you know that sleep is therapeutic? Proper rest is as important to our health as eating, drinking, and breathing1. In this article we’re going to discuss four tips for better sleep, but let’s begin with what makes sleep therapeutic.

When you sleep, your body undergoes a series of changes that enable the rest that is vital to your overall health. Sleep allows the brain and body to slow down and engage in processes of recovery, promoting better physical and mental performance the next day and over the long term2.

When you don’t get enough (or proper) sleep these fundamental processes are short circuited, affecting thinking, concentration, energy levels, and mood. As a result, getting the sleep you need — seven to nine hours for adults and even more for children and teens — is crucial3.

While each person will differ in the exact amount of sleep needed for replenishment, eight hours being average, it is crucial to get a sufficient amount and adequate quality of sleep on a regular schedule. Sleep heals the body, clears the mind, and restores the soul4.

Sleep Better without caffeine

Now that you understand how vital sleep is for overall health and well-being, let’s explore the four tips to improve your ability to rest, repair, and restore.

Tip #1 Limit caffeine for better sleep.

If you’re struggling to sleep, removing caffeine entirely from your diet may be the “hack” needed to allow your body to relax and settle into slumber. For others who enjoy caffeine without feeling jittery or “off”, simply limit caffeine to mornings or avoid anything caffeinated after 3 pm (including coffee, green and black tea, soda, energy drinks, and chocolate).

Tip # 2 Avoid blue light 1 hour before bed.

Don’t shoot the messenger, but tip number two for improving sleep is to avoid all electronic screens 1 hour before bedtime (think TV, computer, tablet, and phone). Here’s why: blue-wavelength light stimulates sensors in your eyes to send signals to your brain’s internal clock which inhibits the production of melatonin. Essentially the blue light from your electronic screens is making your body think it’s wake time, not sleep time. Thus, avoiding all screens at least 1 hour before bedtime will help your body fall into a deeper sleep, faster.

Tip #3 Take a calcium and magnesium supplement before you hit the pillow.

From a nutritional perspective, the minerals calcium and magnesium can help you both fall asleep and stay asleep throughout the night. James F. Balch, MD and author of

Prescription for Nutritional Healing, writes, “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” And there’s been an array of studies that explain why. In one such study, published by the Journal of Sleep Research5, researchers found that insufficient calcium is related not only to trouble falling sleep, but also to trouble getting truly restful sleep.

Meanwhile, low magnesium has been clearly correlated with insomnia, poor sleep quality, and even depression and anxiety. Magnesium helps both your body and your brain to relax, preparing you for a good night’s rest. As a note, calcium and magnesium are best taken together, as a balanced ratio is important to overall health.

Tip #4 Set your bedroom up for sleep.

This category includes both quick fixes and longer-term investments. Quick fixes that will set your bedroom up for therapeutic sleep include diffusing lavender essential oil (or even dabbing the oil lightly on your pillow), ensuring your bedroom is clean and clutter-free and getting fresh air when the weather permits. Additionally, turning your cell phone on airplane mode, or removing your phone entirely from the bedroom, will protect your brain and body from EMFs that may hinder deep, therapeutic sleep.

Lastly, some longer-term investments include purchasing high-quality, non-toxic bedding like a mattress, pillows, sheets, blankets, and so on. For obvious reasons, you should be comfortable for your nightly slumber, but also, avoiding the toxic off-gassing of chemicals in conventional bedding is incredibly important.

Sleep Better
Times of high stress require deep restorative sleep that provides our bodies with the opportunity to repair and rebuild. Support your physical and mental health by getting 8 hours of sleep or more per night. If you’re a parent who is unable to achieve 8 consecutive hours of sleep at the moment, nap or rest when you can, and be sure to nourish your body in other ways that feel good.

SOURCES