Living Healthier with Dee Delgado

It's impossible to go back and enjoy a moment that's passed. You have to enjoy it now, before it becomes a memory.
Good morning 🌷Happy Saturday

Living Healthier with Dee Delgado Health/beauty

Never make permanent decisions based on temporary feelings. Good Morning 🥳🌤️Happy Wednesday

Great recipe to try!

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Loving my New Medal!

3 Day Meal Plan to try out

🔥Day 1:

Breakfast: Greek yogurt with honey, mixed berries and granola

Lunch: Mediterranean vegetable and feta cheese tortilla wrap with a side of mixed greens dressed with olive oil and lemon juice

Dinner: Grilled lemon herb chicken with roasted vegetables (zucchini, bell pepper, eggplant) and a side of couscous

Snack: Hummus with carrot sticks

🔥Day 2:

Breakfast: Shakshuka with whole wheat pita bread

Lunch: Greek salad with feta cheese, olives, cucumber, tomato and a side of toasted pita bread

Dinner: Whole grain spaghetti with cherry tomato, garlic and basil topped with grilled shrimp and a side of grilled asparagus

Snack: Fresh fruit (e.g. apple or pear slices)

🔥Day 3:

Breakfast: Vegetable and egg scramble with whole wheat toast

Lunch: Chickpea salad with avocado, cherry tomato, feta cheese and a side of pita chips

Dinner: Baked fish with garlic, lemon and thyme, served with roasted root vegetables (e.g. sweet potato and carrot) and quinoa

Snack: Greek yogurt with mixed nuts and honey drizzle

Note: Adjust portion sizes and snack options to suit your individual dietary needs and appetite.

Sciatica Relief Tips

1. Stretching exercises: Certain stretches like seated spinal twist, reclining pigeon pose, and standing hamstring stretch can help reduce pain and stiffness in the lower back and legs.

2. Ice and heat therapy: Alternating between hot and cold compresses can relieve inflammation and numbness.

3. Massage therapy: Massage therapy can help reduce pain, tension, and inflammation in the affected area.

4. Yoga and Pilates: These exercises help improve flexibility and strengthen the muscles that support the back and legs.

5. Try Letric (this has given me great relief)

6. Acupuncture: Acupuncture can help relieve pain and stiffness in the body by stimulating specific pressure points.

7. Chiropractic care: Chiropractic adjustments can help realign the spine and reduce pressure on the nerves.

8. Physical therapy: Physical therapy can help improve muscle tone and balance, increase flexibility, and reduce pain and inflammation.

9. Herbal remedies: Certain herbs like turmeric, ginger, and devil's claw have anti-inflammatory properties that can help reduce pain and inflammation.

10. Lifestyle changes: Maintaining good posture, practicing stress-relieving techniques like yoga and meditation, and avoiding activities that aggravate the condition can help prevent future flare-ups.

Day 1 and Day 2 cleanse

Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.

Happy Tuesday 💞

Quinoa Salad with Roasted Vegetables and Avocado Dressing

Ingredients:
- 1 cup quinoa
- 2 cups water
- 1 medium sweet potato, cubed
- 1 medium zucchini, sliced
- 1 red onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 avocado
- Juice of 1 lime
- 1 garlic clove, minced
- 1/4 cup water
- Handful of fresh cilantro, chopped

Directions:
1. Preheat oven to 400°F.
2. Rinse quinoa and combine with water in a medium pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until fully cooked.
3. Spread sweet potato, zucchini, and onion on a baking sheet. Drizzle with olive oil, salt, and pepper. Roast in the oven for 20-25 minutes or until tender.
4. In a blender or food processor, combine avocado, lime juice, garlic, water, cilantro, and salt. Blend until creamy.
5. Once quinoa and vegetables are cooked, mix together in a large bowl. Pour avocado dressing on top and toss until fully coated.
6. Serve warm or chilled. Enjoy!

Who needs a 5 day meal plan (Diabetic Friendly)