It’s time to set intentions for what you’d like to create in the New Year.
The symbolism of a new year gives us a desire to start fresh, and it’s often expressed in resolutions. Did you know that only 8% of people are successful at keeping their New Year’s resolutions? We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.
Everyone loves a fresh, clean slate, but don’t underestimate the power of learning from the past.
Take some time to reflect. Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music. As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement. Create a list of things or patterns to let go of that didn’t serve you this past year as well as things you don’t want to carry with you in the new year. What were the major lessons? Do you notice any repeating patterns? Procrastination, clutter, fear, etc.? Check in with what you want to STOP doing. What’s been weighing you down? What didn’t work? Reflecting on your answers can give you a great deal of insight into the direction you need to take. Letting go of what no longer serves you or is hindering you gives you space to do more of what lights you up and allows you the space for something new.
“Be like a tree and let the dead leaves drop.” Rumi
Focus on 3-4 major intentions for the year – What’s your big vision? When you have your “big” vision, break it down into monthly and weekly goals. By doing this, you can stay away from overwhelm….
Be clear on your ‘why’ and be specific with your intentions. For example, it’s not enough to say I want to lose weight. Why do you want to lose weight? How will it make you feel? What are you going to do to lose the weight? Knowing your ‘why’ will allow you to get in touch on an emotional level. Write these answers down, then write 10 steps to achieve this goal. You need a plan in place to achieve the goal.
“A goal without a plan is just a wish.”Antoine de Saint-Exupery
Remember your body, mind, and relationships are your most important investments. Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being. Take time to understand your needs and goals. This year, make it a goal to practice gratitude and invest in yourself!
Whatever mistakes you have made in the past, know that it’s never too late to change. You are so much stronger than you know.
“Keep your goals in front of you and your fears behind you.” Tony Robbins
“Today is page 1, Chapter 1, Go Create Your Story”.
Here’s to new beginnings…
To taking chances…
Living it up, laughing out loud.
And embracing all that…
Life has to offer!
Wishing you health, happiness, and prosperity for the year ahead, and always.
Keep well and thanks for reading.
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
I do love the festive season; it’s my favourite time of year, but when it comes to self-care it can certainly present some challenges.
The holidays are intended for families and special friends to come together and celebrate, but the never-ending list of events and things to do, has us rushing around. As a result, our healthy diets are often tossed aside, and our sleep patterns are often overlooked. It is a recipe for burn-out for many of us. The good news is that we can change the way we approach the celebrations and make sure that we are taking care of our needs during this hectic time.
It’s important to know your limits so that you don’t overexert yourself and get burned out.
During this time, try to consider what you really need to feel good – physically and mentally, and then make the effort to do those things, which I know is sometimes easier said than done!
I wanted to share some of the things that help me avoid getting overwhelmed during this busy time.
Put yourself at the top of your to do list
Remember, if you’re not your best for yourself, you won’t be at your best to help others. When I take on too many tasks or let my self-care routine slip, I can easily get overwhelmed, especially this time of year. Make yourself your #1 priority. Ensure you get your sleep, your nutritious meals, your relaxation, your peace, first. It’s okay to say yes, but it’s also okay to say no.
Morning Routine
If every day you make a little time for yourself first thing, you can move through your day with more calm and ease. Your morning routine might only be 5 minutes long to start, but even that will help. Use the time to sit quietly with a cup of tea, meditate, journal, walk, or include other activities that feed your body, mind, heart, and soul.
Take a Walk
Go outside and take a walk. Don’t worry about burning calories or tracking steps, just enjoy yourself.
Eat Well
It’s easy to succumb to eating more sugar and carbs with all the tasty treats available around the holidays. Indulge in your favourite holiday treats but eat really well during 85-90% of the time. Eat greens at every meal, even breakfast. Don’t eat the rubbish you don’t really care about just because it’s there. Chew really well and savour the bites of your all-time favourites.
Nap
Give your body and brain a chance to recharge on those go-go-go holiday marathon days. Even 20 minutes will make a big difference.
Laugh
Don’t underestimate the benefits of a good laugh. Humour is great for stress reduction. Watch a funny move, sing, dance, listen to music. Keep things light and find time for some humour. I personally love watching the Hallmark Christmas movies in the evenings. It allows me to switch off and not take things so seriously.
Be Grateful
Directing more of our attention towards gratitude for the things that make our lives wonderful are scientifically proven to make us healthier, more energetic, less stressed and anxious, and help us get better sleep. Take some time to think about the people and things that you are grateful for. This act alone seems to help reduce stress.
Breathe
This is a tough one for me, but it does work. Learn to take deep, centering breaths throughout the day. They help relax your body and mind. I find it helps when I am over-thinking or over-reacting. Inhaling essential oils also really helps.
Move / Exercise
Try and keep your exercise routine over the holidays. I know this isn’t always easy, but it’s one of the best ways to beat stress. If you don’t have as much time to dedicate to exercise, make sure you find some time to just ‘move’.
Protect your Sleep
Lack of sleep can really affect your emotional and physical health. It can lead to weight gain, stress and irritability. Most of us sleep less during this time of year, up late with parties, last minute gift wrapping, worrying about making the ‘perfect’ meal or finding the ‘perfect’ present, etc. Protecting your sleep routine is key to maintaining balance.
Stay Hydrated
When our schedules are busy, we sometimes forget to do obvious things like drinking enough water. If you’re feeling sluggish, it could be because you’re not properly hydrated. Make sure you regularly drink enough water, especially when the weather is dry and cold. For those holiday parties, a good rule of thumb is alternating between an alcoholic beverage and a hydrating glass of water. Also, make sure you’re hydrated before that holiday gathering. 🙂
Listen to your Body
Many people ignore or override their body’s signals. Your body might be able to tolerate this neglect under normal circumstances but adding the increased stress of the holiday season might be more than it can take. To increase your chance of staying healthy during the holidays listen to your body. For example, take time to eat if you feel hungry. If you’re sleepy, get enough sleep. Learning to listen to my body is one of the best things I have done recently.
Take a time out, do at least one thing each day to unplug and get away from the holiday preparations. Have a quiet cup of tea and enjoy it without multi-tasking. Escape for a few minutes to read a good book. Listen to some holiday music curled up on the couch. Most of all, make sure you’re spending time with those you love each day. These little moments will help you feel more rested and keep your mind calm.
The holidays can set us up for unrealistic expectations. It almost seems a “magical” time of year and we dream of the perfect holiday, but it can take its toll. Let go of expectations and learn how to set boundaries. If you’ve already overdone it, consider a full stop. Sometimes backing off isn’t enough. Take a whole day to yourself and vow to do nothing more than take care of yourself all day long.
Take care of yourself over the holidays. It’s the best gift you can give yourself and everyone you love.
Wishing you a wonderful holiday season, and please remember to Put yourself at the top of your to do list!!!
In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next. So, it’s no wonder that physical fatigue is such a common complaint.
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.
Get off the blood sugar roller coaster
One of the simplest ways we can boost our energy is to stabilise blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
You can balance your blood sugar, and boost your energy naturally by:
Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady
Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.
Move!
When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout!
A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
So, when you feel that afternoon slump coming on, skip the coffee and lace up your trainers instead.
Up your sleep game
It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
Avoid technology in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
Avoid caffeine late in the day – or avoid all together if this is a problem for you
Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.
Drink up!
Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.
If you’re still craving a caffeine hit, try the Energising Matcha Smoothie recipe below.
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus, the recipe really is delicious!
Recipe:
Energising Vanilla Matcha Smoothie
Ingredients:
1 cup of unsweetened almond milk (or other non-dairy milk)
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha – it packs a kick!)
½ frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)
How to prepare
Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!
Oil of the Week – Clary Sage
With uses dating back to the Middle Ages, Clary Sage essential oil includes relaxing and soothing properties that help with rejuvenation and calming of the skin.
Ladies, during your menstrual cycle, rub three to five drops on the abdomen for a soothing massage. You can also combine with Roman Chamomile and add to bath water for a stress-relieving bath, or diffuse or apply to a pillow at night for a restful sleep!
Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
What the numbers on the bathroom scale really mean.
We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction – or not quickly enough in the right direction!
Here are 6 truths about those annoyingly normal daily weight fluctuations:
1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.
2| When you wake up after fasting – usually for around 12 hours, you’re completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.
3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs. due to waste that could be lingering in your large colon.
Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.
4| Your scale doesn’t just weigh fat. It weighs muscle, bone, organs, water, and as you just learned – poop!
When you lose weight, it doesn’t necessarily mean that you’ve lost body fat as the average bathroom scale has no way of telling you what bodily tissues you’ve lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.
FACT: The more muscle you have the more energy your body burns, even when you’re just sitting around – due to the fact that it’s a metabolically active tissue. That’s one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.
5| Likewise, the scale can’t tell if you’ve gained muscle. Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.
THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that’s why when you gain muscle and lose fat, your figure appears slimmer and more firm – but your scale weight may not change much.
6| For all the ladies out there…it’s not you, it’s your HORMONES!
Some women can gain up to 10 lbs. right before or during their period. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!
Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.
THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.
Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!
“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.
It cannot measure beauty, talent, purpose, life force, possibility, strength or love.”
— Steve Maraboli
Oil of the Week – Spearmint
As a milder alternative to other mint essential oils, Spearmint is gentle enough to use topically or while cooking, without losing any of its freshness.
Spearmint is a perennial plant that grows 11-40 inches tall and flourishes in temperate climates. It is widely used in gums, candies, and dental products for its minty taste, and to promote fresh breath. Spearmint has been used for centuries for its digestive benefits.
Its sweet, refreshing aroma is cleansing and uplifting, making it ideal to evoke a sense of focus and a positive mood. Spearmint is very different from Peppermint, making it a milder option to use on children and those with sensitive skin. In cooking, Spearmint is frequently used in salads, drinks, and desserts, but it can also be used in homemade salad dressings and to marinate meats.
Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
The power of essential oils (EO’s) is real – have YOU made them part of your everyday life yet?
We’re going to lay out all of the basics, so you can get on this one bandwagon that’s here for the long haul. And when you learn about the history of EO’s, you’ll know that they’re not even new. In fact, EO’s have been around for centuries!
Some essential oils come from seeds while many others are extracted from the leaves of the plant. Because EO’s are so highly concentrated, it takes a tremendous amount of plant to produce just one ounce of oil.
Due to this level of concentration, essential oils are incredibly powerful, so a little bit goes a long way!
Some “essential” terms you should know:
AROMATIC
Essential oils are basically the natural aromatic compounds extracted from seeds, bark, stems, roots, flowers, and other parts of plants. Diffusion is one of the most popular ways to enjoy the aromatic benefits of essential oils.
CARRIER OIL
This refers to a lipid- or fat-based liquid used to dilute EO’s. Olive, coconut, almond, jojoba and argan oils are the most common ones.
DISTILLATION
The process of extracting essential oil from plant material.
Steam distillation is the most common distillation method that uses low-heat pressurized steam to circulate through plant parts and extract oils.
Cold press distillation uses a mechanical press to squeeze essential oils from plant parts and is the most commonly used method for obtaining citrus oils – a classic ingredient in DIY household cleaning products. This is to preserve their aromatic bounty!
Historic Essential Oils
Despite being suddenly catapulted into popularity, essential oils are not a new thing.
The ancient Egyptians were among the first to use aromatic essential oils for daily life, and pure EO’s were prized and saved for priests and royals. Other ancient societies, such as those in China, Greece and Rome used EO’s for aromatherapy, illness, and personal hygiene.
Essential oil starter kit:
Are you a newbie to EO’s?
Here are 4 of the most popular ones to try first, and a few suggested uses. They make great staples in your medicine cabinet too!
TEA TREE OIL (Melaleuca): Soothing, cleansing & healing
Combine 1–2 drops with your preferred facial cleanser (or moisturiser) for added cleansing properties
Mix 1-2 drops with pure aloe vera gel and apply to skin after shaving
Use diluted with water and/or vinegar as a surface cleaner
Add a few drops to shampoo and massage into the scalp – use in your conditioner too
Add a drop to toothpaste or swish with water for a quick and easy mouth rinse – but do not swallow or ingest
LAVENDER: Soothing & calming
Add a few drops to your pillow or bottoms of your feet for a restful night’s sleep – or use in a diffuser near your bed
Apply topically to help heal pimples, skin inflammation and irritation – be sure to test a drop on your skin to test for sensitivity; dilution may be required
Soak away stress! Add a few drops to a warm bath
LEMON: Cleansing, revitalising & uplifting
Use to remove gum, glue, or any other sticky residues from surfaces
Use in a diffuser to purify the air, creating an uplifting & refreshing aroma
Add to a spray bottle full of water to clean tables, countertops, and other surfaces.
PEPPERMINT: Cooling & energising
Apply a few drops directly to the skin of the back of your neck to cool off
For a refreshing aroma, diffuse at night by your bedside
Feeling tense? Rub on head and neck for a soothing, calming sensation
Add to shampoo or conditioner for a stimulating & invigorating scalp massage
Use as a natural bug repellent
Other popular ones for beginners are essentials oils of frankincense, clove, eucalyptus, clary sage, sweet orange, grapefruit, and rosemary.
Applications, skin sensitivity & ingestion
Essential oils can be used topically, which means you can apply them directly on the skin, mix them with carrier oils or mix with other personal care products.
DILUTE — A category of essential oils that should be mixed with a carrier oil. The carrier oil will help transport the EO’s onto the skin.
NEAT — A category of essential oils that can be applied topically without dilution because of a chemistry that is considered mild.
INGESTION— While there may be indication for internal ingestion of EO’s for therapeutic purposes, many of the ailments that we experience do not need such a heavy dose internally and may be more effectively addressed through inhalation (diffusers, personal inhalers, etc.) or topical application (salves, massage oils, baths, etc.).
Be sure to consult a professional aromatherapist before ingesting essential oils. Always make informed choices and do your own research when choosing to use EO’s.
Essential oils are incredibly powerful and serve many purposes for the home, and in daily health routines. With some basic knowledge, and having a few high-quality oils on hand, you can DIY dozens of homemade products, and enjoy many therapeutic benefits.
Oil of the Week – Wintergreen
Wintergreen essential oil is derived from the leaves of a creeping shrub found in coniferous areas. Taken from the rural mountains of Nepal, the soothing and stimulating properties of Wintergreen provide a fresh, uplifting aroma.
Research shows that wintergreen oil has the ability to act like a natural analgesic (pain reducer), antiarthritic, antiseptic and astringent. Wintergreen oil primarily contains the active ingredient methyl salicylate, which makes up about 85% to 99% of wintergreen essential oil. It’s one of the best sources of this inflammation-fighting compound in the world
Wintergreen oil does more than just add minty flavour to food. Wintergreen oil benefits include relieving muscle’s, reducing swelling and irritation, improving digestion and treating colds, fevers, infections and even the flu.
Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
You don’t have to be a health nut to know that soda isn’t good for you. But is it really all that bad?
Is it ok to just have it once in a while? And if you’re going to have it, is it better to have the regular sugar-filled version or the zero calorie “diet” kind?
Well, let’s weigh-in on the facts:
Regular soda – as bad as they say?
PROS:
It doesn’t contain artificial sweeteners (aspartame, sucralose, saccharin) that have gotten a really bad rap lately
CONS:
The sugar! A 12-ounce can of cola has about 8 teaspoons; almost the daily limit as recommended by the American Heart Association
Drinking 1-2 cans a day can increase your risk of type 2 diabetes by up to 26%
Regular sodas are filled with High Fructose Corn Syrup (HFCS) which is linked to obesity, heart disease and fatty liver disease
Diet soda – is it actually better for you?
PROS:
It feeds the craving for something sweet without adding extra calories or carbs, if you’re concerned about this
Since it’s sugar-free, diabetics can sip without worrying about the direct hit to their insulin and blood sugar levels
CONS:
While diet soda may be considered ‘safe’ for diabetics, they are far from nutritious as the artificial sweeteners in diet soda actually cause you to crave more sugar. When we drink it, our body is expecting sugar. Then when it doesn’t get it, it responds with even more cravings – for sugar!
Diet soda drinkers tend to gain more weight particularly around their belly. One study said that frequent drinkers of diet soda gained up to three times more belly fat than their non-diet soda drinking counterparts.
Diet soda is now being linked with cancer, heart attacks, strokes and neurological disorders.
The verdict on soda
Neither regular or diet soda are going to improve your health. They are literally devoid of any health benefits. In fact, both are linked to significant health issues.
So, what should you choose?
The best bet would be to steer clear of both, if you can. However, if you do decide to have a soda from time to time, the choice is ultimately up to you.
If you’re sensitive to sugar, then perhaps the diet soda may be your best bet. But, if artificial sweeteners wreak havoc on your digestive system, you may want to go with the regular soda instead.
What to drink instead
The healthiest drink you can give your body is plain old water. And while water may not seem as exciting as soda, you can shake it up by adding lemon, lime or berries – or even cucumber and mint for a bit of flavour.
Sparkling waters (sugar free and artificial sweetener free) can also be a great alternative for a soda replacement since they still contain some bubbles and fizz.
For another delicious way to stay hydrated, try this refreshing coconut water-based hydrator:
Lemon-Lime Refresher Recipe
Ingredients:
3 cups of water (filtered, sparkling or even better – coconut water!)
¼ cup of fresh lemon juice
¼ cup of fresh lime juice
2-3 tbsp of maple syrup or honey (or stevia to taste for a sugar-free alternative)
½ tsp sea salt or ¼ tsp Himalayan pink salt
Ice cubes
How to prepare:
Combine all ingredients well. Then sip throughout the day and enjoy.
Oil of the Week – Lemongrass
A favourite oil for massages, Lemongrass provides a pungent, smoky aroma, and offers purifying and toning benefits for the skin.
A tall, perennial plant, Lemongrass has a subtle citrus flavour and is used in Asian cuisine in soups, teas, and curries as well as with fish, poultry, beef, and seafood. In addition to its unique flavour, Lemongrass essential oil promotes healthy digestion and acts as an overall tonic to the body’s systems when ingested.
It’s also purifying and toning to the skin and is frequently used in skin care products for these benefits. Lemongrass is an ideal oil to use in massage therapy. Lemongrass has a pungent, herbaceous aroma that can heighten awareness and promote a positive outlook.
Some research has shown that lemongrass essential oil has powerful antioxidant, anti-inflammatory, antifungal, and astringent abilities.
Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Red Wine – Is it really good for you, or just health hype?
If you’ve heard that red wine is one of the healthiest of all alcoholic beverages, it’s for good reason.
Thanks to the antioxidants found in the skins of grapes from which it’s made, red wine has been widely publicized as being “healthful”. The kind of antioxidants found in red wine, like RESVERATROL, have powerful anti-inflammatory properties.
Inflammation and oxidation are considered the root causes of most disease, so consuming antioxidant-rich foods is a key component in disease prevention.
Moderate consumption of red wine has been linked to improved heart health, along with other health benefits, like decreasing the risk of:
Alzheimer’s disease
diabetes
certain cancers
depression
Some of the buzz around red wine’s health benefits comes from its prominent role in the well-studied Mediterranean diet.
The Mediterranean diet includes lots of fruit, vegetables, fish, olive oil, and red wine, and is believed to contribute to a long lifespan and low incidences of heart disease and cancer among Mediterranean populations.
The health benefits of red wine are also thought to contribute to low rates of heart disease among the French, despite this population traditionally eating a diet high in saturated fat (think cheese, cream, and buttery croissants!).
How exactly does red wine improve heart health?
But, does a glass of red wine a day really keep the doctor away? Maybe.
Studies have linked regular consumption of red wine with the following positive outcomes:
increased HDL cholesterol (the good, protective kind)
lowered LDL cholesterol (the bad, inflammatory kind)
lowered triglycerides (fat or lipids found in the blood)
improved blood pressure
more stable blood sugar levels
High blood pressure, elevated blood sugar, and undesirable cholesterol and triglyceride levels are all contributing factors in the development of more serious heart disease, like heart attacks and stroke.
Is red wine an essential part of a healthy diet?
The short answer is no.
If you aren’t a fan of wine or choose not to consume alcoholic beverages, there’s no reason to start drinking red wine for the sake of your health!
Plenty of other diet and lifestyle factors, like eating lots of fruits and vegetables, getting regular physical activity, not smoking, and managing stress can provide the same health benefits.
If you enjoy drinking wine, you should choose red varieties over white for the added antioxidants and health benefits. While white wine does contain some antioxidants from grapes, red wine contains much higher amounts.
Like any other alcoholic beverage, it’s also important to remember to limit wine consumption. The health benefits of red wine only apply when it is enjoyed in moderation. Surprise!
When consumed in excess, any alcoholic beverage can negatively impact your health, contributing to alcohol dependence, organ damage, and increased risk of several cancers.
A good rule of thumb for alcohol intake is to limit consumption to one (1) drink per day for women and one to two (1-2) drinks per day for men. The serving size for one standard glass of red wine is 4 oz.
Since the size of wine glasses can vary, use a liquid measuring cup to familiarise yourself with what a 4 oz pour of wine looks like. Then, stick to that serving size!
Recipe:
Skinny Sangria Spritzer
Makes 6 servings
Ingredients:
1 bottle dry red wine (use your favourite but consider seeking out an organic variety = no sulphites or other congenors/additives)
1 ½ cups seltzer (you can use a fruit flavoured variety, if desired – but no sugar added)
2 cups assorted fresh fruit, such as sliced strawberries, blackberries, orange slices, chopped apples, pears, or plums (have fun mix and matching your favourites!)
ice cubes
How to prepare:
Place prepared fruit in bottom of a large pitcher and lightly muddle with a wooden spoon.
Pour wine and seltzer into pitcher and stir to combine.
Add 1 cup of ice to pitcher and stir to chill.
To serve, pour Skinny Sangria over ice-filled glasses. Be sure each glass gets a spoonful of fruit!
Oil of the Week – On Guard
The oils in this blend have been studied for their strong abilities to kill harmful bacteria, mold and viruses. As one of doTERRA’s best-selling blends, On Guard protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system when ingested. It can also be used on surfaces throughout the home as a non-toxic cleaner. When diffused, doTERRA On Guard helps purify the air, and can be very energising and uplifting.
Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Your Thyroid: Foods, Nutrients to Help, & Testing!
The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate the metabolism of ALL cells. This is critical for maintaining a healthy body weight and having the energy to live your life.
(Yes, your thyroid IS a big deal!)
The thyroid gland is not isolated from the body – it is one of the master glands and works synergistically with other organs and elements in the blood. For true symptom improvement, it’s important to address the foundational elements that are required to survive: good quality food, good digestion and assimilation of nutrients, good sleep, movement/exercise, address, and manage stress.
It’s estimated that at least 3.7% of US adults have an underactive thyroid; I’m one of those!!
When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight, and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.
An underactive thyroid can be diagnosed from a blood test.
How does the thyroid become underactive?
There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body….in this case, it’s the cells of the thyroid gland.
It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) and you can be at risk for an iodine deficiency.
It is important to know your thyroid function tests. Tests that I recommended to clients are: TSH, free T3, free T4 & TPO antibodies. This is not meant to be an all-inclusive list of laboratory tests used to diagnose or treat a condition, but it can help give you and your practitioner an idea of the health of your thyroid.
Foods and nutrients for your thyroid
Enough iodine from food – Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.
Enough selenium from food – Some people recommend selenium (another essential mineral) to support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Selenium-rich foods are Brazil nuts, mushrooms, meat, and fish. Discuss supplementing with your practitioner.
Reduce goitrogens – Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it’s needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they’re eaten excessively, or are combined with a diet already low in iodine. They are found in “cruciferous” foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they’re found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.
Enough protein – One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a “thermogenic effect” because your body has to spend energy metabolizing protein; this means that calorie-for-calorie, carbs will promote weight gain more than protein will.
Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.
Lifestyle upgrade – Weight gain and difficulty losing weight are very common when it comes to thyroid issues. In this case, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.
Conclusion
If you have concerns about your thyroid, then ask to be tested. That, along with testing for celiac disease, can help to confirm your best plan to move forward in good health.
Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.
Supplementing with iodine or selenium should be done with a health professional’s advice.
And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.
Testing is an important piece of the puzzle and helps you to get a clearer understating of how your body is functioning. It’s also a great way to become your own health detective.
I have recently partnered with a company called Your Lab Work.
Your Lab Work is a company owned by Dr. Alan Hopkins and his wife, Amy Beth. The beauty of this company is that it allows you direct access to the lab test you want at an affordable price. Why purchase labs here? Well, the truth is that routine testing frequently misses a significant percentage of low thyroid cases, and as a result, patients are often told their labs are normal. Insurance often won’t cover these advanced lab tests. Once they are done, you will know where to narrow in on your issue(s).
In addition to full thyroid tests, they offer baseline testing in the areas of: nutrition & toxic metal testing, inflammation, hormones & adrenal function, & weight loss & metabolism. You can get the labs on your terms and at affordable prices.
Be your own health detective and learn what lifestyle changes can help you to thrive.
If you’d like to be tested, you can order labs here.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an affiliate with Your LabWork, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
A little self-criticism is a normal shared human mental pattern and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.
However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.
Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.
If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.
What are limiting beliefs?
Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.
Your negative nelly narrative usually goes something like this:
I won’t ever be [this]…
I can’t do [that]…
I don’t have [this]…
I don’t deserve to be/have [this]…
And, one really common one that comes up for many people…
I am not good enough.
Let’s change up the narrative you may have been having with yourself for a very long time!
Overcoming negative self-talk and releasing limiting beliefs
Your limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.
The good news is that it’s totally possible to permanently change a long-held belief — even the ones that are lifelong.
You only perceive what you believe, so your beliefs shape the very world you live in.
But, when your limiting beliefs come into question, your whole world can experience a shift for the better.
Here are a few ideas to help you silence your inner critic for good!
When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counsellor or therapist.
In addition to that, there are several things you can do on your own, in your own time and space…
→ The first step to releasing limiting beliefs is to shift your thinking into AWARENESS
Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.
However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.
→ Possible thinking, not just positive thinking
Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.
When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.
With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!
Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!
→ If you wouldn’t say it to your friend, don’t say it to yourself
Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.
Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?
→ Adopting empowering beliefs such as:
“It is not my job to please everyone else.”
“Just be me. There will never be anyone else like me.”
To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:
Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.
→ Take some time and space that’s all yours
Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.
Just remember – you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.
There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.
Oil of the Week – Lavender
Studies show that Lavender, often called the “Swiss army knife” of essential oils, relieves anxiety more than any other oil. It’s also associated with reducing mental stress and inducing a state of relaxation and regeneration.
One of my absolute favourite oils is Lavender. I diffuse it every night. It really helps quiet my mind and relax me.
Lavender is a universal oil that has traditionally been known to balance the body and work wherever there is a need. Some things it can help are: anxiety, cold sores, insect bites, migraines, mental clarity, skin conditions, etc.
You can also use a drop or two of Lavender as a perfume or cologne.
Here is my direct website if you’re interested or just want to take a peek. Please reach out if you have ANY questions.
Thanks for reading and keep well,
Tara
P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with dōTERRA, I will receive compensation from any purchase.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
If You Take Medications, You Need to Know About Grapefruit.
Grapefruit is good for you!
It’s a vitamin C-rich citrus fruit that’s low in sugar and contains vitamin A, potassium, and fibre. It has a low glycemic index and does not spike your blood sugar when you eat it. The pink and red varieties also contain lycopene.
It’s definitely a nutritious health-promoting food.
It even had a whole weight-loss diet created around it – the “grapefruit diet!” Research has proven that grapefruit doesn’t have any magical weight loss properties, so don’t eat it just to lose weight.
But…there is something you need to know about grapefruit if you take medications.
Grapefruit-Medication Interaction
Grapefruit enhances the effects of many medications – over 85 at last count; this is sometimes called the “grapefruit effect.” Taking grapefruit (or its juice) along with certain medications – even a day apart – can increase the risk of side effects.
For example, when taken with certain blood pressure lowering medications it lowers blood pressure too much. This causes lightheadedness and other symptoms.
Another example is when taken with certain birth control pills, women have a higher risk of blood clots.
Grapefruit affects the metabolism of some of the following categories of medications:
Blood pressure
Birth control
Chemotherapy
Anti-infection
Cholesterol-lowering
Immunosuppressive and anti-rejection
Urinary tract agents
Some over-the-counter cough medication
When the medication is taken within 24-72 hours of consuming grapefruit or its juice (yes, up to three days later!), there can be an interaction and potential side effect. In fact, for half of the medications affected, the grapefruit effect can be serious. Serious effects include heart and muscle issues and kidney toxicity, just to name a few.
How does this even happen, and why is grapefruit special?
How does grapefruit interact with medications?
Grapefruit (as well as Seville oranges, limes, and pomelos) contain a compound called “furanocoumarin.” It’s this compound that inhibits (stops) an enzyme in our gut (enzyme CYP 3A4) from working properly.
When working properly, this enzyme breaks down and metabolises many compounds we ingest, including dozens of medications.
When the enzyme is inhibited, like when we’ve consumed grapefruit, this slows down the enzyme. This leads to slowing down of the rate these medications are metabolised and eliminated from the body.
If you slow down metabolism and elimination, this leads to higher than normal levels of medications in the blood – up to 137% higher! This “enhances” their effect and can cause those side effects.
If you need to replace grapefruit or its juice in your diet, try another fruit or vegetable. Or, talk with your doctor about swapping for another medication that’s not affected by grapefruit.
Conclusion
Since one glass of grapefruit juice can affect the enzyme’s function for over 24-hours, it’s advisable to stop eating the grapefruit or drinking its juice altogether while you’re taking certain medications.
If you love eating grapefruit or drinking its juice and are taking medications, definitely speak with your doctor or pharmacist to see if this affects you. Many medications are not metabolised by this enzyme, and even if they are, this grapefruit effect may not pose a serious risk for all of those medications.
So, now that you know grapefruit’s little secret go find out if you’re affected.
Do you know someone who loves grapefruit or its juice, and is taking medications that have the grapefruit effect? Share this post to let them know that they should double-check with their doctor or pharmacist before eating grapefruit.
Recipe (Tangy Citrusy): Non-Grapefruit Juice
Serves 2
Ingredients:
2 cups pineapple peeled & chopped
1 cup cucumber, washed & chopped
1 lemon peeled
Instructions:
Juice pineapple, cucumber and lemon.
Serve over ice & enjoy!
Tip: Top with fresh mint leaves.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Constipation is the opposite of diarrhea – it’s when stool tends to stick around longer than necessary. Often, it’s drier, lumpier, and harder than normal, and may be difficult to pass.
Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS).
About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months.
Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there can be a structural problem with the gut. Many times, the cause is unknown.
Whether you know why or not, there are some things you can do if you get constipated.
1 – Eat more fibre
You’ve probably heard to eat more prunes (and figs and dates) if you get constipated.
Why is that?
It comes down to fibre.
Dietary fibre is a type of plant-based carbohydrate that we can’t digest and absorb. Unlike cows, humans don’t have the digestive enzymes to break it down. And that’s a good thing!
Even though we can’t digest it ourselves, fibre is very important for our gut health for two reasons.
First, fibre helps to push things through our system (and out the other end).
Second, fibre is an important food for feeding the friendly microbes in our gut.
There are two kinds of fibre: soluble and insoluble.
Soluble fibre dissolves in water to make a gel-like consistency. It can soften and bulk up the stool; this is the kind of fibre that you want to focus on for helping with constipation. Soluble fibre is found in legumes (beans, peas, lentils), fruit (apples, bananas, berries, citrus, pears, etc.), vegetables (broccoli, carrots, spinach, etc.), and grains like oats.
Psyllium is a soluble non-fermenting fibre from corn husks. It’s been shown to help soften stools and produce a laxative effect.
Insoluble fibre, on the other hand, holds onto water and can help to push things through the gut and get things moving. It’s the kind found in the skins and seeds of fruits and vegetables like asparagus, broccoli, celery, zucchini, as well as the skins of apples, pears, and potatoes.
It’s recommended that adults consume between 20-35 grams of fibre per day.
If you are going to increase your fibre intake, make sure to do it gradually. Radically changing your diet can make things worse!
And, it’s also very important to combine increased fibre intake with my next point to drink more fluids.
NOTE: There is conflicting evidence on how fibre affects constipation. In some cases, less insoluble fibre may be better, especially if you have certain digestive issues. So, make sure you’re monitoring how your diet affects your gut health and act accordingly. And don’t be afraid to see your healthcare provider when necessary.
2 – Drink more fluids
Since constipated stools are hard and dry, drinking more fluids can help keep everything hydrated and moist. This is especially true when trying to maintain a healthy gut every day, rather than when trying to deal with the problem of constipation after it has started.
And it doesn’t only have to be water – watery foods like soups, and some fruits and vegetables can also contribute to your fluid intake.
Always ensure you’re well hydrated and drinking according to thirst; this is recommended for gut health as well as overall health.
3 – Probiotics
Probiotics are beneficial microbes that come in fermented foods and supplements. They have a number of effects on gut health and constipation. They affect gut transit time (how fast food goes through us), increase the number of bowel movements per week, and help to soften stools to make them easier to pass.
Probiotic foods (and drinks) include fermented vegetables (like sauerkraut and kimchi), miso, kefir, and kombucha.
More research is needed when it comes to recommending a specific probiotic supplement or strain. If you’re going to take supplements, make sure to read the label to ensure that it’s safe for you. And take it as directed.
4 – Lifestyle
Some studies show a gut benefit from regular exercise.
Ideally, aim to move for at least 30 minutes most days.
In terms of stress, when we’re stressed, it often affects our digestive system. The connection between our gut and our brain is so strong, researchers have coined the term “gut-brain axis.”
By better managing stress, we can help to reduce emotional and physical issues (like gut issues) that may result from stress. Try things like meditation, deep breathing, and exercise.
And last but not least – make sure to go when you need to go! Don’t hold it in because that can make things worse.
Conclusion
Optimal digestion is so important for overall health. Constipation is a common problem.
Increasing our fibre and water intake and boosting our friendly gut microbes are key things we can do to help things move along.
And don’t forget how lifestyle habits can affect our physical health! Exercise, stress management, and going to the bathroom regularly can also help us maintain great gut health.
Have you found that fibre, water, or probiotics affect your gut health? What about exercise, stress, and regular bathroom trips? I’d love to know in the comments below!
Recipe (high soluble fibre): Steel Cut Oats with Pears
Serves 4
Ingredients:
1 cup steel cut oats, gluten-free
dash salt
2 cups water
2 cups almond milk, unsweetened
2 medium pears sliced
4 tsp maple syrup
4 dashes cinnamon
1/2 cup walnuts chopped
Instructions:
Toast oats by placing them in a large saucepan over medium-high heat for 2-4 minutes. Make sure to stir them frequently to prevent burning.
Add salt, water, and almond milk to the saucepan of toasted oats.
Bring to a boil and reduce heat to medium. Cook, stirring occasionally, for about 20-30 minutes, or until desired tenderness is reached.
Divide into four bowls and top with pears, walnuts, maple syrup, and cinnamon.
Serve & enjoy!
Tip: If you want to roast your pears first, place them in a baking dish at 375F for about 10 minutes while you’re cooking the oats.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Today I’m featuring a guest post from Samantha (Sam) Kent. She is a researcher for SleepHelp.org. Her favourite writing topic is how getting enough sleep can improve your life. Currently residing in Boise, Idaho, she sleeps in a California King bed, often with a cat on her face.
In a high-stress world where the pressure to succeed continues to grow, more and more people have a hard time getting enough sleep. The average adult needs seven to eight full hours of sleep for the body to be completely rested and restored. But 35 percent of adults in the United States report getting far less. Anytime you get less than seven hours, you’re in a state of sleep deprivation and open the doors to potential problems.
The Effects of Sleep Deprivation
While many people may consider sleeping a luxury, it’s a biological necessity. Without it, the mind and body suffer and alter how they work. Neurons in the brain slow down and send messages at increasingly slower speeds, affecting decision-making skills, reasoning abilities, and reaction times. For many people, that means a reduction in their productivity both at work and at home.
During sleep deprivation, it becomes harder to manage emotional responses and stress. The amygdala, the emotional center of the brain, becomes more sensitive to negative stimuli. At the same time, the prefrontal cortex, the region of the brain responsible for applying higher reasoning, decreases its activity. Consequently, when you’re sleep deprived, your stress levels increase because you’re more likely to have negative emotional responses.
Appetite and metabolism control also suffer when you haven’t gotten enough sleep. Your body releases more of the hunger hormone ghrelin and less of the satiety hormone leptin. At the same time, the reward center of your brain craves and receives more rewards than usual from high-fat sugary foods. Thus, you become more susceptible to overeating and gaining weight the longer you are sleep deprived.
Chronic sleep deprivation contributes to and causes many illnesses and conditions such as diabetes, heart disease, high blood pressure, and obesity.
How to Get More Sleep
You can help yourself get the rest you need by developing good sleep hygiene. Sleep hygiene includes all the habits and behaviors in your life that contribute to the quantity and quality of your sleep.
Create the Right Environment: The conditions in your bedroom have an impact on the quality of your sleep. Your bed should support your sleep preferences, so check mattress reviews to make sure you’re sleeping on the right one. Keep your bedroom cool, dark, and quiet to encourage relaxation and remove distractions.
Keep a Consistent Bed and Wake-Up Time: Your body controls your sleep-wake cycle with regular 24-hour biological and physiological clocks called circadian rhythms. A consistent bed and wake up time help your body acclimate to your schedule and automatically release sleep hormones. Try to keep the same sleep-wake schedule on weekdays and weekends.
Establish a Bedtime Routine: The body loves a good routine. A bedtime routine not only helps your brain know when to release sleep hormones but also gives you a chance to release tension and stress from your day. Any activity that leaves you calm and relaxed can be included such as reading a book, taking a warm bath, or spending a few minutes meditating.
Increase Your Exposure to Natural Light: Natural light heavily influences your circadian rhythms. Increasing your exposure to sunlight helps establish and strengthen your sleep-wake cycle.
Exercise Regularly: Exercise keeps your body fit and healthy, but it also makes you ready to sleep at night. However, avoid vigorous activity within four hours of bed so that the release of adrenaline and rise in body temperature don’t interfere with your sleep cycle.
Turn Off Your Screens: The bright blue light from cell phones, laptops, and iPads can suppress the release of sleep hormones. Shutting them off at least two to three hours before bed can help you fall asleep faster.
Many thanks to Samantha (Sam) for allowing me to share her article.
In conclusion, sleep is a necessity, yet most of us sacrifice this one item we need most of all to have a balanced life. Lack of sleep affects just about everything in your body and mind and has a tremendous impact on our health.
Take the time to relax and regenerate. To rest and repair.
Another tip is to practice guided relaxation and learn to turn off the sympathetic nervous system.
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Blood pressure is said to be the “#1 risk factor for death and disability in the world.”
If you have high blood pressure, it’s best that you are monitored by your healthcare professional. And if you’re on medication for high blood pressure never change that without speaking with a medical professional.
Today, we’ll talk about what exactly blood pressure is, and which foods and lifestyle factors can help with it.
What is high blood pressure?
It’s something your doctor commonly checks. You can even do it yourself in many pharmacies, or purchase at-home blood pressure monitors. It measures how hard your blood is pushing against the walls of your blood vessels.
If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there are no symptoms as it slowly creeps higher and higher.
This measurement is important because elevated high blood pressure for too long can cause serious damage. In extreme cases, it can result in blindness, kidney damage, stroke, or even a heart attack.
Here are a few of the foods and drinks that can help with blood pressure.
Eat more plants – This is key
If there is one thing you can to eat to help with blood pressure, it’s plants.
Plants increase your intake of many critical nutrients. Especially vitamins C, E, and folate; and minerals like magnesium, potassium, and sulfur. Not to mention the all-around health booster known as fibre. All of these nutrients are needed for optimal heart and blood health.
Some plants to eat more of include leafy greens (kale in particular), legumes, nuts/seeds, broccoli, cauliflower, and tomatoes.
Two plants I want to highlight in particular are flaxseeds and beets. A few tablespoons of ground flaxseeds a day is one of the best foods to help with blood pressure. Beets contain a blood pressure lowering substance called nitrate. Beet juice has been shown to reduce blood pressure within hours of drinking it.
Eat fewer processed foods
We’ve all heard the advice to reduce sodium intake for high blood pressure. Not surprisingly, most of the sodium in our diet is from the salt added to processed foods. It’s not from the dash or two on your homemade cooked-from-scratch dinner. Reducing processed food intake not only reduces sodium and sugar intake but also increases intake of more nutrient-dense less processed foods. Win-win.
Ditch the fast-food, takeaways, restaurant meals, and convenience snacks. Replace them with some of the plants I mentioned above.
Ditch the caffeine… particularly if you’re sensitive to it
Coffee has been shown to temporarily increase blood pressure. Its effects can last for up to three hours after drinking it. It may not be so bad if you’re not sensitive to it, but caffeine affects some people more than others. Some caffeine sensitivity symptoms include shakiness, worry, irregular heartbeat, or difficulty sleeping.
If you find caffeine affects you, then try switching to decaf or eliminating it altogether.
PRO TIP:Don’t drink a cup of regular coffee or have other sources of caffeine right before your next doctor’s appointment or blood pressure test.
Drink hibiscus tea
There is science behind the blood pressure lowering effects of hibiscus tea.
Several clinical studies have shown that it works. In one study, people drank two cups of strong hibiscus tea every morning. Those two cups were made using a total of five tea bags. This lowered the subjects’ blood pressure as much as a blood pressure medication.
Lifestyle
In addition to food, know that a number of lifestyle factors can be helpful too.
First of all, if you smoke, really focus on quitting.
If you drink alcohol, don’t overdo it.
If you’re seriously stressed, try meditating, yoga, deep breathing, walking in nature, or any other way that busts your stress.
If you don’t exercise, start small. Also try not to overdo exercise if you already have high blood pressure.
Conclusion
High blood pressure can be a silent, and all-too-common issue. Elevated blood pressure puts you at risk for serious diseases.
If you have elevated blood pressure, you should be regularly monitored by your healthcare professional, and never change your medications without his/her input.
Some of the key food and lifestyle upgrades that can help with blood pressure are:
Eating more plants, particularly ground flaxseeds and beets
Eating fewer processed foods
Ditching caffeine if you’re sensitive to it
Drinking hibiscus tea
Quitting smoking
Not overdoing alcohol
Reducing stress
Exercising wisely
Recipe (Blood pressure balancing): Smoothie Bowl
Serves 1
Ingredients:
1 cup kale
½ cup berries (your favourite kind)
½ cup beets, raw, diced
½ banana
2 tbsp flaxseeds, ground
1 dash cinnamon
½ cup almond milk, unsweetened
Instructions: Add all ingredients to blender in order listed. Blend until smooth.
Serve & enjoy!
Tip: Feel free to top with a few berries or a sprinkle of cinnamon.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Getting a common cold doesn’t have to be so… common. There are things you can do naturally to make getting sick less likely.
But, if you do happen to get ill, there are things you can also do to help support your body to fight it off.
Good hand hygiene and overall healthy habits can reduce your risk of getting sick in the first place. And good nutrition can help your immune system fight off a cold quicker. Imagine your germ-fighting immune cells all hungry and tired, versus them being nourished and full of energy.
And that’s what this post is all about.
First, I’ll give you some tips to reduce your risk of getting sick in the first place. Then, I’ll let you in on some of my strategies to recover from that cold you may still get from time to time.
Natural tips to reduce your risk of sickness
Here are some great ideas to incorporate into your daily life to reduce your risk of getting sick.
1 – Wash your hands. A lot. Your hands can trap and transport all kinds of microbes that cause sickness. And I’m not just talking about colds here, but lots of different germs.
NOTE: Antibacterial soap is not recommended! Not only is it no more effective than regular soap and water, but it can contribute to antibiotic resistance.
2 – Get enough nutrients. I know this may seem oversimplified, but I would be remiss to exclude it. Every cell in your body, including your immune cells, need enough of all the essential nutrients. The more nutrition you have, the better and stronger you will be, especially with vitamins A, C, and E. Vitamin A-rich foods include carrots, sweet potato, and organ meats. Vitamin C-rich foods include bell peppers and citrus. Vitamin E-rich foods include nuts, seeds, and leafy greens.
3 – Probiotic foods. Helping our health-promoting gut microbes with more of their probiotic friends is in order here to help keep the immune system strong. Try 1-2 servings/day of fermented foods and drinks like sauerkraut, kimchi, miso, kefir, and kombucha.
4 – Prebiotic foods. Feeding those friendly gut microbes their favourite foods can help them to grow and flourish. They love fibrous foods like onions, asparagus, berries, bananas, sweet potatoes, whole grains, and seeds. Aim for 2-3 servings/day.
5 – Get enough sleep. Did you know that our immune system cycles with our circadian system? When we sleep our immune cells produce antibodies to fight infections. Try to get at least 7 hours every single night, even when you’re feeling great.
Natural tips to recover from that sickness
When you do get an infection, not only do you need more nutrients to fight it off, but your body also has a harder time absorbing and using the nutrients you take in. Sometimes this is because of reduced hunger, sometimes due to gastrointestinal reasons. Either way, nourishing your body is even more important. When you do get sick, make sure you are implementing tips 1-5 plus the tips below that are crucial for getting over a common cold.
6 – Drink lots of fluids. Being sick can be dehydrating. Fluids like water, chicken soup, and green tea are warm, hydrating comfort drinks. Chicken soup is a source of electrolytes, especially if homemade from a real chicken with lots of vegetables. Green tea has been shown to boost some of our immune cells, and this can help to better fight off the invading germ.
7 – Rest and recover. When your body is fighting an infection, it’s busy working hard for your health. Give it a break and relax while you’re feeling under the weather.
Conclusion
There are lots of things we can do to stay healthy and reduce infections naturally. Washing your hands is a proven way to reduce your risk. And staying healthy in all other ways helps a lot. Getting enough nutrition, eating probiotic and prebiotic foods, and getting enough sleep are key year-round.
If you do get sick, keep up all of your good habits above, and make sure to add some warm, healthy fluids, and extra rest.
What do you do when you get sick? Let me know in the comments below.
Stir frequently until it becomes foamy. Be careful because the honey can burn easily.
Remove from heat and continue to stir until the foam reduces.
Put the saucepan back on the heat.
Repeat this until a candy thermometer reads 300F.
Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it’s ready! If not, keep stirring and heating for another minute or two and try with the ice water again.
Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.
Drizzle the candy into a candy mold or onto oiled parchment paper.
Let cool at room temperature until the cough drops are hard.
Pop out of the mold or break into pieces, and store in an airtight container.
Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Can’t Meditate? Here are 9 Other Ways to Break Free From Stress
Practicing meditation is an excellent approach to optimizing your health and overall well-being. It is great for relieving and dealing with stress, and all of the issues that come along with it. But it’s not the only way to get there.
The whole purpose of meditating is to calm the mind and emotions and relax our physical body too. And there is always more than one way to get there.
Let’s talk about some of the other things to try if meditation is not for you.
Journaling
Spending some time every day writing out your thoughts can help to relieve stress. You can use journaling to list the things you’re grateful for, this is known as gratitude journaling. You can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. I use The Five-Minute Journal.
Reading
Reading can help you learn something new, to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.
Colouring
Adult colouring books are all the rage! Repeated movements and focusing on the art you’re creating can help to clear your mind.
Knitting or crocheting (or other crafts)
Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.
Gentle exercise
Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.
Sleep in or take a nap
A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.
Pamper yourself
Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.
Spend time in nature
You don’t have to go away on holiday to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground or walking on a wooded trail in your neighbourhood can do the trick.
Make time for people and pets you love
It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your friends, or even offer to take your neighbour’s dog for a walk in the park.
Conclusion
Stress reduction is the goal. How you do it, be it meditation or otherwise, is not that important. What’s important is that you find what works for you.
Try journaling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.
Have other great ideas? Let me know what helps you de-stress in the comments below.
Recipe (calming): Lavender Essential Oil
Instructions to inhale directly:
Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.
Instruction for steam inhalation:
Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.
Thanks for reading and keep well,
Tara
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Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
There are so many things that can go wrong with the skin: dryness, redness, blemishes, etc.
Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.
How better to do this than with food?
Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) to consider if your goal is healthier-looking skin.
Let’s dive in.
Skin Food #1 – Water
No doubt hydration is key for healthy-looking skin! Water and other hydrating fluids are great to help your skin stay moist and supple.
And for a bit of an extra anti-inflammatory hydrating boost, try boosting your water with anti-inflammatory green tea (sugar-free if possible).
Skin Food #2 – Fish
Fish contains many nutrients important for skin health – omega-3s, and vitamins A and D to name a few.
Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.
Skin Food #3 – Bell peppers, citrus, and broccoli
Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.
Vitamin C is necessary for your body to make collagen. So, foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.
FUN FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.
Skin Food #4 – Bone broth
Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.
Glycine helps speed the healing of the skin and the gut. Win-win.
Skin “Food” #5 – Sleep more & stress less
I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.
Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritise sleep and stress management, and you can see results in your life, and in your skin.
Watch out for these foods
Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.
It’s hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.
The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).
The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it (me). Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.
Third in line is dairy. It could be a hormonal response or even an insulin response. We don’t quite know why, but many people who cut out dairy report better skin.
Conclusion
Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.
Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.
Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.
Recipe (Omega-3 vitamin C rich): Not Your Typical Salmon Salad
Serves 2
4 cups baby spinach (or mixed greens)
1 bell pepper, chopped
1 cup cherry tomatoes
½ large cucumber, chopped
8 oz smoked salmon, or 1 can salmon, roughly chopped
Drizzle of your favourite (gluten-free, dairy-free) dressing
Instructions
Place 2 cups of greens into each of 2 bowls.
Top with veggies and salmon.
Drizzle with dressing.
Serve & enjoy!
Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
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Exercise. It can improve your health on all levels. We’re not just talking about being fitter and stronger. We’re talking about overall health and longevity.
Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all-cause mortality”).
Convinced yet?
The benefits of exercise come from improving blood flow and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.
You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.
And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits. They are:
Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
Balance (standing on one-foot, Tai Chi)
Flexibility (stretching, yoga)
Don’t forget, all exercise counts, even if it’s not doing a sport or in a gym. Weekend hikes, walking to the shop and doing household chores also count towards your weekly exercise goal.
Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.
Exercise for heart health
Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.
Regular exercise reduces blood pressure in people with hypertension (high blood pressure).
Exercise for brain health
Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.
Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the “hippocampus”); this was shown mostly with aerobic exercise.
Exercise for muscle and bone health
Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.
Exercise for diabetes
People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).
Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.
Conclusion
These are just the tip of the iceberg when it comes to the health benefits of exercise. By doing just 30 minutes 5 days/week, you can vastly improve your health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery shop or doing household chores can count too.
If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a friend), and start.
What’s your favourite exercise and how often do you do it?
Recipe (exercise recovery): Coconut Water Refresher
Serves 2
1 cup coconut water
2 cups watermelon
½ tsp lime juice
1 dash salt
1 cup ice
2 tbsp chia seeds (optional)
Instructions:
Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.
Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.
Serve & enjoy!
Tip: The chia seeds add extra fibre, protein, and omega-3s.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Need Help Going Dairy-free? Here are 6 Great Substitutes
If you’re reading this, you likely are or are considering going dairy-free. You may have an intolerance, have been told to eliminate dairy, or just want to have less of it.
Either way, dairy is not an essential nutrient, and there are lots of things you can have instead.
These include not just milk, but also yoghurt, butter, parmesan, and even pudding and ice cream!
Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery shop. But read your labels! Some contain far too much sugar, or other ingredients you may not want to eat or drink.
I’ve put together some simple recipes to make delicious dairy-free foods right in your kitchen.
Go ahead and try my dairy substitutes.
Delicious dairy-free milk
Dairy-free milk is so easy to make and flavour yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavour them too.
It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.
For flavouring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.
To make a super-simple dairy-free milk just soak ½ cup of almonds, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier. Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavourings, if desired. Then strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.
If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.
Delicious dairy-free yoghurt
Technically, with the right yoghurt starter probiotic culture, you can make yoghurt out of any dairy-free milk. The most common one to ferment into yoghurt is coconut milk. But you can use almond milk or other nut or seed milk.
The trick here is with the fermentation. Follow the instructions on the label of the yoghurt starter culture and enjoy delicious dairy-free yoghurt in a few days.
Delicious dairy-free butter alternatives
Nut and seed butter is a fabulous substitute for dairy butter. Plus, they have the bonus of fibre, protein, and other nutrients that real butter doesn’t have.
Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.
I love the mild flavour of coconut oil in anything I bake with bananas. It tastes better than butter anyway.
Delicious dairy-free parmesan
If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.
It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.
TIP: After you’ve popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavour.
Delicious dairy-free puddings
Did you know you can make a delicious and thick pudding without dairy? That’s right; the plant kingdom has some natural thickeners that are full of fibre.
You can make a chocolate pudding with avocado. Take one whole avocado and blend it with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.
For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.
Delicious dairy-free ice cream
N’ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.
Conclusion
Dairy-free is easy! Making delicious dairy-free yoghurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.
Are you going to try any of these recipes? Do you have a great one to share as well?
Let me know in the comments below.
Recipe (dairy-free): Chocolate Almond N’ice Cream
Serves 2
2 bananas, chopped and frozen
1 tbsp cocoa powder, unsweetened
2 tbsp almond butter, unsweetened
Instructions:
1 – Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth.
2 – Add cocoa powder and nut butter. Pulse or lightly blend until mixed.
Serve immediately & enjoy!
Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange colour and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery shop. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).
Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.
Health benefits of curcumin
There are dozens of clinical studies using curcumin extract (which is a lot more concentrated than ground turmeric).
Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).
Curcumin is an antioxidant compound. It can neutralise free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.
These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.
Curcumin has other amazing functions too:
Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.
Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis (the spread of cancer), and even contributes to the death of cancer cells.
Do you think these make turmeric deserve the “miracle spice” title?
How to get the most out of your turmeric
Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.
The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!
If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.
Before you take a curcumin supplement, take caution if you:
Are pregnant
Are taking anti-platelet medications or blood thinners
Have gallstones or a bile duct obstruction
Have stomach ulcers or excess stomach acid
Always read the label before taking a new supplement and consult with a health care practitioner.
Conclusion
Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.
Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.
Curcumin supplements can be great for your health, but they’re not for everyone. Please check with a health care practitioner.
I want to know: What’s your favourite turmeric recipe? Try my version of “golden milk,” and let me know in the comments below.
Recipe (turmeric): Golden Milk
Serves 2
1 cup tinned coconut milk
1 cup hot water
1 ½ tsp turmeric, ground
¼ tsp cinnamon, ground
½ tsp honey
Instructions:
Add all ingredients to a small saucepan. Whisk to combine.
Warm over medium heat, whisking frequently. Heat until hot, but not boiling.
Serve & enjoy!
Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.
But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?
What is a leaky gut?
Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.
It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?
FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.
Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.
How does a gut become “leaky?”
The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant to can all contribute to leaky gut.
Lifestyle factors like, stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.
Any contributing factors that alter the balance in your gut may cause our gut to become “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.
Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”
As you can imagine, this is not a good thing.
What are the symptoms of a leaky gut?
Because so much of your immune system is around your gut, the immune cells quickly recognise a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.
But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.
Because the first place affected is the gut, there are a number of symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.
Some of the symptoms can also occur on the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.
It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.
Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
What to eat for leaky gut
The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.
Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.
In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yoghurt, and kombucha (fermented tea). Make sure you’re getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you’re getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.
Conclusion
Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.
It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.
The greatest success comes when we educate ourselves as much as possible, and then listen to our bodies on how to apply what we’ve learned.
Listening to your body can be tricky. It can be like learning a new language. That’s why it’s the small steps that matter. They add up, and being mindful of what we put in, and on our body, is key. A handful of small solutions can create one massive change.
You will find that as you learn more about yourself, and your body, you will begin to see results.
Be gentle with yourself, and with the learning process. Wellness is a lifelong journey.
If you’re ready to eliminate these inflammatory foods and improve your digestive woes, click here to learn more about my Winter Detox. beginning on February 4th, 2018.
Are you excited for more support, ideas, and inspiration?
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It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Work, money, family, expectations… just a few examples of stress triggers. When stress hits for whatever reason, people often resort to bad habits, they may cave into sugar cravings, go for the booze and caffeine.
Does stress make you feel a bit off? Do you notice negative health effects when stress is the worst? Maybe it affects your sleep, or maybe you get sick more often.
Yes, stress can definitely mess with your health.
It may be temporary (acute), or long-term (chronic).
Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.
Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.
It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.
Stress (and stress hormones) can have a huge impact on your health.
Let’s dive into the “stress mess.”
Mess #1 – Increased risk of heart disease and diabetes
Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.
Stress increases the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.
Mess #2 – Immunity
Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?
Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.
Mess #3 – “Leaky Gut”
Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.
The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.
Mess #4 – Sleep Disruption
Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.
And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.
More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren’t doing you any favours.
Stress-busting tips
Reducing stressors in your life is an obvious first step.
Can you:
Put less pressure on yourself?
Ask for help?
Say “no”?
Delegate to someone else?
Finally, make that decision?
No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:
Deep breathing
Meditation
Walk in nature
Unplug (read a book, take a bath)
Exercise (yoga, tai chi, etc.)
Connect with loved ones
Conclusion
Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realise.
Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.
Trying to reduce your stressors and improve your response will help you to stay calm, content and cheerful this time of year. You can ditch that stress mess!
Place both ingredients into a blender and blend until smooth. Add ice if desired.
Serve & enjoy!
Tip: You can use fresh or frozen peaches.
Thanks for reading and keep well,
Tara
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Simply click on this link to join my free, private Facebook group.
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How many times have you been asked if you’ve made any New Year’s resolutions? We’re so conditioned to focus on making these resolutions the minute the clock strikes 12 midnight, but did you know that only 8% of people are successful at keeping their New Year’s resolutions? We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.
When we revert to old patterns, we beat ourselves up for not sticking to our resolutions and our ego kicks in and begins to criticize us by saying, “you’re not enough, “you’re not worthy,” “you don’t deserve this”… sound familiar?!
Before you decide what it is that you want, set your goals or intentions for 2018. Create a year in review and ask yourself, “are your goals connected to your own values, or is it something you feel you want or should have?” Make sure they come from you.
Examine what worked, what didn’t, and what was holding you back. Be specific, what old habits need to be broken, and what new ones need to be created?
If you have struggled to make progress in the past, forget about resolutions this New Year’s and instead focus on the stories you tell yourself that might be holding you back.
Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music. As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement. Create a list of things or patterns to let go of what didn’t serve you this past year as well as things you don’t want to carry with you in the new year. What were the major lessons? Do you notice any repeating patterns? Procrastination, clutter, fear, etc? Check in with what you want to STOP doing What’s been weighing you down? What didn’t work? Reflecting on your answers can give you a great deal of insight into the direction you need to take.
Letting go of what no longer serves you or is hindering you gives you space to do more of what lights you up and allows you the space for something new.
Focus on 3-4 major intentions for the year – What’s your big vision? When you have your “big” vision, break it down into monthly and weekly goals. By doing this you can stay away from the overwhelm.
Be clear on your “why” and be specific with your intentions. For example, it’s not enough to say I want to lose weight. Why do you want to lose weight? How will it make you feel? What are you going to do to lose the weight? Knowing your ‘why’ will allow you to get in touch on an emotional level. Write these answers down, then write 10 steps to achieve this goal. You need a plan in place to achieve the goal.
Not surprisingly, the New Year’s resolutions that are most likely to succeed are the ones that mean something to you personally and come from a place of passion – not the ones someone else says you should do.
As is true with habit building in general, the fewer resolutions you make, the more likely you are to succeed. Building new habits is hard. Stick to just a few meaningful things and you’ll be much more likely to meet all your healthy goals this New Year.
Enroll friends and family by openly sharing your goals or intentions. Goals take time, hard work, perseverance, and commitment to achieve. To be “accountable,” all you need is a clear goal and a willingness to let other help you achieve it.
Remember you body, mind, and relationships are your most important investments. Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being. Take time to understand your needs and goals. This year, make it a goal to invest in yourself!
Reward yourself. Whether it’s dropping a dress size, running an extra mile, or trying a new exercise class, celebrate each milestone you reach. The key is to remember to keep these small and healthy, so you don’t cancel out all your efforts!
No matter what intentions we set for ourselves, there will be days and weeks when we don’t live up to our expectations. This happens to most of us, and then we feel inadequate, incompetent, and lazy, and any number of other negative things. When we fall short, remember you’re not alone, and it’s not your fault. Be kind to yourself.
The secret is to take the pressure off and to set goals that you can actually stick to. Instead of one or two big grand resolutions, outline a handful of smaller goals that add up to a big change.
With intention, commitment, and a positive attitude, 2018 will be a great year!
It’s important to remember you can change your life at any time, not just on New Year’s Eve. Be patient with yourself! Long-term results are achieved through small, gradual changes.
“Keep your goals in front of you, and your fears behind you.” – Tony Robbins
“Today is page 1, Chapter 1, Go Create Your Story.”
Here’s to new beginnings…
To taking chances…
Living it up, laughing out loud…
And embracing all that…
Life has to offer!
Wishing you health, happiness, and prosperity for the year ahead, and always.
Thank you for reading, and keep well,
Tara
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Simply click on this link to join my free, private Facebook group.
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We’ve all been there. Post-holiday meal, sitting on the sofa feeling bloated, gassy and miserable.
The holidays are a great time to connect with your loved ones over good food and drinks, but they can leave us feeling heavy and fatigued.
Do you ever feel a bit “overextended” in the tummy after a meal? Perhaps “gassy?” Have you ever carried a “food baby?” I know I have.
Well, bloating is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.
There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.
If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them.
If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.
1 – Don’t overeat
If you overeat at a meal, then you will likely feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re making your digestive system work harder. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t overdo it in one sitting.
2 – Avoid sugar alcohols
Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.
3 – Avoid swallowing air
Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, you can try avoiding these.
You can also swallow air when eating too quickly or while talking. Which leads me to…
4 – Eat slower, more mindfully, and less stressed
Eating too fast isn’t doing your digestive system any favours. You can help your digestion by chewing your food thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.
The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). 🙂
5 – Try peppermint
Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.
Conclusion
There are many natural ways to deal with bloating.
First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.
If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.
Recipe (peppermint): Peppermint Mocha Creamer
1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp. cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp. honey or maple syrup (optional)
Instructions
Place all ingredients in a blender and blend until well combined.
Store in a sealed container in your fridge.
Serve & enjoy!
Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
Grow peppermint yourself;
Chew on the fresh leaves; and/or
Steep them for tea.
Thanks for reading and keep well,
Tara
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We know the holidays can be an extremely stressful time. At this time of year, we are often surrounded by so many anxiety-inducing activities
Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety; and many of which are natural.
Elevate Mood and Exercise
Exercise serves as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When you are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.
Studies show that exercise can help enhance people’s moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because if performed correctly, it has virtually no downside.
Mindset
Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.
Adopting a positive mindset offers a huge array of benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.
These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviours to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.
A fabulous book for a quieter mind and a calmer you is “The Anxiety Solution” by Chloe Brotheridge.
I had the privilege of interviewing Chloe on my health and wellness summit. Chloe is a clinical hypnotherapist based in London, England. She has experienced anxiety herself and knows what it feels like to be stuck in a cycle of anxiety, fear, and worry.
“The Anxiety Solution” is your roadmap to a calmer, happier, and more confident you. I highly recommend it.
Chloe also offers a FREE relaxation MP3 that you can download by clicking this link.
Thanks for reading and keep well,
Tara
P.S. FREE gifts for YOU!!
For 12 days, you’ll get 1 gift each day, delivered right into your inbox!
Think of this as a sneak peek into working with me as your health coach!
Some of the gifts you’ll get include:
7-day DIY Meal Plan Sheet
Positive Quotes to Decorate your Home or Office
Tips to Make Your Bedroom a Tranquil Sanctuary
Speedy Holiday Morning Workout
Tips to Maintain a Healthy Weight During the Holidays
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There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.
But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.
It’s easy to mistake “psychological” hunger for “physical” hunger.
I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which.
Physical hunger vs. psychological hunger
Your “physical” hunger is regulated by the body through your hunger hormones. You don’t want to be completely drained of fuel and nutrients for a long time. So, you’re programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty, or your blood sugar has dropped.
“Psychological” or “emotional” hunger is eating to overcome boredom, sadness, stress, etc. It’s based on a thought or feeling. It’s what happens when you see a great food commercial or smell a bakery. It’s not from your empty stomach or low blood sugar.
So, here’s how to tell which is which.
Eight steps to figure out if you’re physically hungry or not:
1 – The first thing you need to do is stop to evaluate.
2 – Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Take a peek into all these areas and really pay attention.
3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So, listen to your body and mind very deeply.
4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.
5 – If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure.
6 – Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.
7 – If it’s physical hunger, feel free to eat healthy and nutritious food. Eat slowly and mindfully. Chew well and savour every bite of it.
8 – Rinse and repeat at the next sign of hunger.
Conclusion
The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for!
But often, there is an underlying psychological or emotional reason you might feel hungry.
Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed.
Use this process repeatedly to feed your body what it actually physically needs.
Thanks for reading and keep well,
Tara
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Mindfulness and meditation are health buzzwords nowadays. Everyone is touting the amazing effects of being mindful and practicing meditation.
The fact is, science shows definite health benefits for people who use mindfulness and meditation.
Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”
“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.
Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”
Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.
The link between mindfulness and health = stress reduction
Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent!
So, if you ask me, it makes a lot of sense that anything that can reduce stress can reduce health issues too.
Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.
I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.
Mindfulness for mood
The most immediate health benefit of mindfulness is improved mood.
In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.
Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.
While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.
Mindfulness for weight
Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Index).
How can this be?
One-way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.
Another way it can work for weight is due to “mindful eating.” Mindful eating is a “non-judgmental awareness of physical and emotional sensations associated with eating.” It’s the practice of being more aware of food and the eating process. It’s listening more deeply to how hungry and full you actually are. It’s not allowing yourself to be distracted with other things while you’re eating, like what’s on TV or your smartphone.
People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So, it seems that more mindful eating = less rubbish.
Mindfulness about food and eating can have some great benefits for your weight.
Mindfulness for gut health
Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.
Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.
The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.
Conclusion
Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.
Do you regularly include meditation in your life? If so, have you seen benefits? If not, would you consider trying it?
Let me know in the comments below.
Recipe (Relaxing Teas): Relaxing Herbal Teas
There are many relaxing herbal teas that would be great after meditation.
Try any of these by steeping in boiling water:
Green tea (has a bit of caffeine, or you can choose decaffeinated green tea)
White tea (also has a bit of caffeine, or you can choose decaffeinated white tea)
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If you don’t love cooking, or find yourself in a rut maybe I can help to make it more fun for you?
Here are some “fun” cooking tips.
Fun Cooking Tip #1
Check out new recipes.
Sometimes just seeing the beautiful food photos and reading the recipe can spark some inspiration and fun in your kitchen.
You can head to your local bookshop. Or look up your favourite nutritionists, chefs, bakers, and other online foodies. Maybe do a quick search on Google or Pinterest to see thousands of new ideas.
Perhaps you have some ingredients in your fridge that are just waiting to be eaten.
Pro Tip: Searching through recipes can be so much fun and inspiring, and can also end up taking a lot longer than planned. So, consider setting your timer when you start browsing. The last thing you want is to take too much time looking, that you don’t leave enough time for cooking.
Fun Cooking Tip #2
Make grocery shopping fun and inspiring.
When you’re at the grocery shop, try something that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t had for months? What about a childhood favourite? Did you come across something totally delicious at a restaurant or get-together lately?
Or, browse around the shop looking for something you haven’t had before; something that is completely new to you. Be adventurous and fun. Then you can go to tip #1 to find new and inspiring recipes when you get home.
Fun Cooking Tip #3
Keep it simple!
Sometimes when I see a great food picture, I immediately get inspired to make it. But if I look at the ingredients or instructions and they’re too long, I stop. While there are times when I’m inspired and dive into a new great recipe; when I’m not all that inspired, I need to keep things simple.
A few ways to keep things simple are to:
Search for recipes with 10 or fewer ingredients, and five or fewer instructions;
Search for recipes that can be made in one pot or pan;
Buy ingredients that are ready to cook with (pre-washed salad greens, diced squashes, frozen vegetables, etc.)
Fun Cooking Tip #4
Put on some music and invite someone to join you.
Do you have kids that need to learn the critical life skill of cooking? Perhaps your partner would love to join you? What about having a “cooking party” where everyone brings something and pitches in on the process?
Fun Cooking Tip #5
If none of the other tips work for you, invest in some kitchen swag!
Having proper kitchen tools makes cooking so much easier and faster. When is the last time you sharpened your (our bought yourself a new) knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or is blending a smoothie with a rubbish blender, leaving it too chunky to enjoy, making you feel less excited to try new smoothie recipes? I know it does for me.
Conclusion
You know that cooking is key to healthy eating. And, yes, it does get boring from time to time.
Try one (or all) of my fun cooking tips to inspire you to get over to your kitchen and cook yourself some great dishes.
You already know your health will thank you.
Recipe (simple and fun): One Skillet Frittata
Serves 4
8 eggs
¼ cup almond milk, unsweetened
1 tsp olive oil, extra virgin
1 clove of garlic, minced
1 handful baby spinach
1 small zucchini, sliced into thin coins
1 clove of garlic, minced
1 handful cherry tomatoes, halved
1 dash herbs and spice to taste (parsley, sage, paprika, turmeric, etc.)
1 dash salt and pepper
Instructions
Preheat oven to 375F.
Whisk together eggs and almond milk.
Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
To the hot skillet add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
Add the tomatoes, herbs, spices, salt, and pepper.
Pour in the eggs.
Place the skillet into the oven and bake for 20-30 minutes, until eggs are set.
Serve & enjoy!
Tip: Feel free to substitute your veggies and use what you have on-hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun with this!
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
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Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.
The thing is, it can fluctuate. A lot.
This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy.
Why keep my blood sugar stable?
Your body wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued, and irritable. It should be low enough that your body isn’t scrambling to remove excess from the blood.
When blood sugar is too low, this is referred to as “hypoglycemia.”
When blood sugar is too high, it is referred to as hyperglycemia. Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”
Insulin resistance is when your cells are just so bored of the excess insulin that they start ignoring (resisting) it, and that keeps your blood sugar levels too high.
Insulin resistance and chronic hyperglycemia can eventually lead to diabetes.
So, let’s look at how you can optimise your food and lifestyle to keep your blood sugar stable.
Food for stable blood sugar
The simplest thing to do to balance your blood sugar is to reduce the number of refined sugars and starches you eat. To do this, you can start by dumping sweet drinks and having smaller portions of dessert.
Eating more fibre is helpful too. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level. Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods removed fibre). Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
FUN FACT:
Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)
Lifestyle for stable blood sugar
Exercise also helps to improve your insulin sensitivity; this means that your cells don’t ignore insulin’s call to get excess sugar out of the blood. Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood.
Would you believe that stress affects your blood sugar levels? Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar! When you are stressed signals are sent to release stored forms of sugar back into the bloodstream, increasing blood sugar levels. So, try to reduce the stress you’re under and manage it more effectively. Simple tips are meditation, deep breathing, or gentle movement
Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings. Sleep is crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Make sleep more of a priority – it will do your blood sugar (and the rest of your physical and mental health) good.
Conclusion
Your body is on a constant 24-hour quest to keep your blood sugar stable. The body has mechanisms in place to do this, but those mechanisms can get tired (resistant). Long-term blood sugar issues can spell trouble.
There are many nutrition and lifestyle approaches you can take to help keep your blood sugar stable. Minimising excessive carbs, and eating more fibre, exercising, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).
Recipe (blood sugar balancing): Cinnamon Apples
Serves 4
2 apples, chopped
1 tbsp. coconut oil
½ tsp ground cinnamon
⅛ tsp sea salt
¼ tsp vanilla extract
Place chopped apples into a small saucepan with 2 tbsp. water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.
Add 1 tbsp. coconut oil. Stir apples and oil together.
Cook for another 5 minutes, stirring every minute or so.
Add cinnamon, salt, and vanilla. Stir well.
Cook for another few minutes, stirring until the apples reach your desired softness!
Serve and enjoy!
Tip: Keeping the peel on increases the fibre, which is even better for stabilising your blood sugar.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
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We live in a stressful world where everyone is stressed about everything. It is human nature to resist stress and try to avoid it. We try all sorts of things to do that, but what so many of us don’t realize is that all we have to do is take a deep breath. Deep breathing is our body’s mechanism of relieving stress easily, naturally, and cheaply. Here are some breathing techniques that you can practice to relieve stress.
Equal Breathing
Our body is all about balance. Therefore, it can benefit from balanced breathing as well. Practice equal breathing by inhaling to the count of four, then exhaling to the count of four. With practice, you may be able to count to six or even eight on equal breaths. Equal breathing helps reduce stress and increase focus.
Equal breathing is useful anytime but is most beneficial as you prepare for sleep. It will help clear your mind of the stressful thoughts that are preventing you from falling asleep easily.
Abdominal Breathing
This breathing exercise is performed by placing one hand on your chest and other on your belly. Take a deep breath and make sure your diaphragm inflates, not your chest. This inflation should be enough to make your lungs stretch. Try to achieve six to ten deep breaths over the course of one minute and repeat this activity for ten minutes. Abdominal breathing will instantly reduce your heart rate and blood pressure.
Progressive Relaxation
Progressive relaxation helps in alleviating the tension from your whole body. Start by closing your eyes. Focusing on each group of muscles, alternately contract and release them for two to three seconds. Follow the order of muscle groups. For example, if you start with your toes, work your way up progressively through your feet, legs, etc. until you reach your heart. Maintain deep and slow breaths.
Alternate Nostril Breathing
This breathing practice is popular among yogis. According to them, this method of breathing will balance the left and right sides of the brain. Start by sitting in a comfortable yet meditative position. Close your right nostril by putting your right thumb over it. Take a deep breath from your left nostril. When you reach the peak of the breath, close your left nostril with your right ring finger. Remove your thumb from the right side of your nose and exhale through the right nostril. Repeat this process for a while and you will soon feel awake and focused. Because of this, avoid practicing this technique at night, when you are trying to calm yourself for sleep.
Skull Shining Breath
As the name suggests, this technique will make you more active and keep lethargy at bay. Using this breathing exercise, you can warm your body and wake up your brain. Therefore, it is recommended at the start of the day. Start with a slow, long inhale followed by a quick, powerful exhale using your lower belly. As you become comfortable with this practice, you can increase your pace.
Here is a short video from Dr. Andrew Weil showing you one of his very effective breathing techniques called 4-7-8.
Thanks for reading and keep well,
Tara
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The “paleo” diet has been popular in the past few years. And while its name is rooted in ancient hunter-gatherer traditions, recent studies have come to support some of its health benefits.
But what is it? Is it a fad? Is it right for you?
In a nutshell, it’s a whole food, nutrient-dense way of eating that removes processed foods.
Scientist and “Paleo Mom” Sarah Ballantyne, Ph.D. defines it as:
“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”
The name “paleo” is from the “paleolithic” time when earlier humans (thousands of years ago) were hunters and gatherers. It is thought to represent the era of nutrition before agriculture.
What you can (and can’t) eat on the paleo diet
Of course, being a “diet,” paleo has food guidelines. The paleo diet was created to increase the amount of whole, unprocessed, nutrient-dense foods; while reducing the number of gut-disrupting, hormone-disrupting, and inflammatory foods.
But this doesn’t mean there are only a couple of foods to choose from! There is a wide variety of food to choose from in the paleo diet.
You can include fruits, vegetables, eggs, nuts, seeds, meat (including organ meats), seafood, healthy fats, fermented foods, herbs, and spices.
The paleo diet excludes processed and refined foods (e.g. sugar, vegetable oils, artificial sweeteners, etc.), grains (e.g. wheat, oats, rice, etc.), dairy, and most legumes (e.g. beans, lentils, peanuts, etc.).
The paleo diet can be thought of as more of a “template,” rather than a strict set of rules.
It’s a diet that seems to be easy to maintain, and with little to no negative side effects. There is no measuring or counting of calories or carbs. And there are plenty of delicious and nutritious foods to choose from.
Many proponents of the paleo diet even encourage experimentation by adding in a few of the (healthy whole) foods on their list of exclusions. High-quality dairy, white rice, or potatoes may be added to less restrictive forms of the paleo diet.
How does the Paleo diet affect health?
Several clinical studies have been done to find out whether there are health benefits of eating this way.
Some of the research has shown that the paleo diet can help with weight loss and belly fat.
Not to mention its effect on several modern-day chronic diseases. For example, it can improve risk factors for heart disease. It has also been shown to reduce inflammation, improve glucose tolerance, and even reduce symptoms of some autoimmune diseases.
It’s also thought to be “gut-friendly” because it includes a lot of high-fibre foods (i.e. fruits, vegetables, nuts & seeds), fermented foods (which contain gut-friendly probiotics), as well as being full of nutritious natural foods.
Who should consider a paleo diet?
Some people recommend the paleo diet for those with food intolerances or autoimmune diseases. Those at high risk for heart disease or diabetes may also be good candidates to give the paleo diet a try.
If you react to gluten or lactose, this diet removes them both by eliminating all grains and dairy.
Even if you don’t choose to go paleo, the elimination of added sugars, processed and refined foods can be a goal to move toward.
Recipe (Paleo): Banana Muffins
Serves 12
3 large eggs
5 mashed bananas
½ cup almond butter
¼ cup coconut oil
1 tsp vanilla
½ cup coconut flour
1 tbsp. cinnamon
1 tsp baking powder
1 tsp baking soda
pinch of sea salt
Preheat oven to 350F. Line 12 muffin cups with liners. In a food processor or stand mixer, blend eggs, bananas, almond butter, coconut oil, and vanilla.
In a large bowl mix coconut flour, cinnamon, baking powder, baking soda, and salt.
Add blended wet ingredients to dry ingredients and stir until combined. Spoon batter into muffin tins, ¾ full. Bake for 15-18 minutes or until golden.
Serve & enjoy!
Tip: You can top muffins with walnuts before baking.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
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Unfortunately, in today’s modern world too many of us are in a constant “fight or flight” mode. We respond as though a saber-toothed tiger is ready to attack. We’re not literally in that frantic position, but our bodies are often reacting as if we were fighting for our lives. Our adrenal glands, located on top of each kidney, are forced to work overtime in an effort to deal with stress from all sources: injury, disease, work, family, finances, environment, etc.
It’s hard to imagine these small endocrine glands, essentially the size of a walnut, responsible for the manufacture and secretion of vital hormones such as cortisol, estrogen and testosterone. The cortisol production is crucial for the body to combat stress. Whereas thousands of years ago the stress was a finite amount of time – you either outran the predator or survived or you were eaten – nowadays, stress seems to be a state of being for so many people.
Although not getting along with a boss or missing a bill payment are not life-threatening like the saber-toothed tiger, our bodies react to the stressors in a similar fashion. The body starts to feel unsettled. More and more cortisol is produced because the body believes it needs massive amounts of energy to run for its life. This happens over and over again throughout the day.
Here’s the problem: chronic stress can overload the adrenal glands to the point of exhaustion. For some, the fatigue will become overwhelming and the adrenals will no longer function properly to provide the energy and resources the body needs on a day-to-day basis. When someone is exhausted, a natural suggestion is to get more sleep. That’s not always easy with adrenal problems because insomnia is a common symptom. There are, however, steps you can take to prepare yourself for sleep, which is certainly one of the best ways to refresh and rejuvenate your body, mind and spirit.
For better sleep and to heal your adrenal glands:
Go to bed at the same time every night between 10-10:30pm.
Avoid stimulants such as caffeine and sugar in late afternoon/evening (or remove them completely from your diet to avoid any rollercoaster-like blood sugar surges).
Keep a gratitude journal near your bedside. Every night, list five things for which you are grateful. Remind yourself that even though you may feel fatigued, there are wonderful aspects of your life and many reasons to heal.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
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You probably know that I’m not a fan of artificial sweeteners. I’d much rather you reduce your sugar intake naturally.
Unfortunately, added sugar is hiding just about everywhere in the grocery shop, and ingesting these refined sugars can spike your blood sugar and insulin, and increases your risk for many health issues.
The idea behind artificial sweeteners is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.
But, it doesn’t always work out the way we think it will, and artificial sweeteners just don’t seem to be the great weight-loss promoters they had hoped to be.
Types of artificial sweeteners
Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.
Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.
They’re also known as “non-nutritive sweeteners,” and include things like:
Saccharin (Sweet & Low),
Acesulfame potassium,
Aspartame (Equal & NutraSweet), and
Sucralose (Splenda).
Health effects of artificial sweeteners
Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.
I did want to point out one ironic thing, to do with artificial sweeteners and weight.
One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.
Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.
While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?
How do artificial sweeteners affect our bodies?
Now that’s a million-dollar question!
There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.
Is it because people feel that they can eat cake because they’ve switched to diet soda?
Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?
Maybe artificial sweeteners increase our cravings for more (real) sweets?
It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it.
Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.
Please know that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.
I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet. This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.
Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.
It will take some time but it is possible and your body will thank you!
Heat almond milk and maple syrup/honey (if using) in a small pot.
Add matcha powder to cup.
When almond milk is hot, add about a ¼ cup to matcha and stir to combine.
Add rest of the milk to cup.
Serve & enjoy!
Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
Juicing floods the body with micronutrients that are easily digestible, so your body will get more of what it needs. But did you know that a juice elixir can also be a healthy and safe way to lose weight? When drunk in complement to an existing weight-loss plan, juicing provides a high level of quality nutrition, which will assist in weight-loss. Read on to find out how.
1. Easy Digestion
One of the best benefits of juicing fresh fruit and vegetables is that drinking them (as opposed to eating them) makes them easy for your body to digest. If you are to juice say a couple of tomatoes, celery, cucumber, spinach, and carrot, you will make a delicious and easy to drink fresh vegetable cocktail that will provide a huge amount of nutritional benefits to your body. If you were to actually consume those same vegetables raw, from a plate, in one sitting, you would find the process to be quite difficult. It would take a lot of effort to eat and digest the same quantity of food. But by juicing those vegetables, you get to drink in one glass a dense quantity of vitamins, minerals, and nutrients easily.
2. Reduction in Cravings
When you drink a glass of freshly made vegetable or green juice, you are loading every cell of your body with detoxifying minerals. By drinking your veggies and fruit, you are giving your body all the amazing nutrients that it needs to heal, stay healthy, and reduce the risk of illness. In turn, you will also find that you experience a reduction in cravings, particularly for sweets or processed foods. This is because you are feeding your body all that it needs. Your body won’t be sending messages to your brain that make you crave foods that contain certain minerals or vitamins that you might otherwise be lacking. It is in this way that you will start to lose weight, often quite quickly. You simply won’t be eating the unhealthy foods that make you gain weight, and you won’t feel like you are even depriving yourself of these foods like you might if dieting.
3. Tasty Fuel
It is also handy to know that green juices taste great! You can make your juice really flavourful by adding lemon, mint or ginger to really add a tasty punch to your juice. It is also worth noting that juice you make at home is a much better option than a store-bought version. Fresh juice made with a base of vegetables is going to contain much more nutrition than the kind that comes from a carton. Even fresh, store-bought juices will often have sugars and other additives as well as preservatives added to the juice. This kind of juice means you are drinking a lot of unnecessary calories. On the other hand, a homemade vegetable and fruit juice delivers nothing but goodness that is healthy fuel for your body.
4. Filling Snack or Dessert
Another amazing thing about juicing is that by drinking a freshly made juice, your appetite shuts off. This is because your body (which is amazing at knowing just what it needs!) is getting all that it is looking for. You will feel satisfied and satiated, much more than you would by eating empty calories in rubbish food. Your body will feel revitalized, not sluggish or heavy, and instead of searching for more food even after you have just eaten something, you will find that you don’t really want or need anything more.
5. It is not a fad diet
Once you start making juicing a regular part of your lifestyle, and start to experience all the health benefits and begin losing weight without a struggle, you will realize that incorporating fresh juicing into your life is not a diet fad. Unlike regimented diets that are difficult to follow and which can often make you gain weight, juicing works in such a remarkable way that you will want to include juicing in your life forever. Unlike fad diets, you will never feel deprived or hungry. Not only that, but other aspects of your health will also improve. You might notice your skin is clearer, your eyes are brighter, and your nails and hair grow more quickly. You will also have more energy and you will start to feel amazing. Juicing will seriously become a way of life you will want to follow forever!
6. You invest in your health
In order to start juicing regularly, you will need to invest in a juicer, which initially will mean setting aside a bit of money. You might feel like this is an expense you don’t want to have, but by making that purchase, you are committing to your health and weight loss. It gives you a reason to stick to the concept of juicing for long enough that you will start to notice the difference in how you feel. It is also an investment in your health and well-being, so not only does juicing help you to lose weight, but it will save you money in medical fees in the future.
7. Fun and Variety
In order to lose weight and to stay motivated, life needs to be fun. Juicing is the ideal way to bring this into your life. As you start to get into juicing, you will find it great fun making new combinations of fruit and vegetables cocktails. You will make all kinds of unique and interesting drinks, and you will find that you never get bored from the endless variety of beverages that you can make for yourself and others. You will also want to share these drinks with others, which will also mean getting encouragement and support from those around you as you continue your weight-loss goals. Support is super important when it comes to making, and sticking to, healthy changes in your life.
Juicing is a fun, easy, and healthy way to shed those unwanted pounds without any struggle or deprivation. To get you started, here is a delicious and easy juice to kick-start your weight-loss:
Trim and Delicious Green Juice
4 carrots
2 apples
1 cucumber
½ beetroot (peeled)
1 rib celery
1 lemon
1-inch piece of ginger
Run the vegetables through your juicer and enjoy!
Thanks for reading and keep well,
Tara
Are you excited for more support, ideas, and inspiration?
Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together. I share daily tips and recommendations in the group.
The Coconut Oil Craze – Should I Jump on the Bandwagon Too?
Everyone seems to be talking about coconut oil these days. It’s almost as if it is a miracle cure for everything!
But what exactly is it about coconut oil that makes it so healthy? And which type is best?
Let’s dive into some of the fascinating research and find out.
Coconut oil is a special kind of fat
Coconut oil is fat and contains the same 9 calories per gram as other fats.
It is extracted from the “meat” of the coconut. Coconut oil is a white solid at room temperature and easily melts into a clear liquid on a hot day.
The idea of adding coconut oil to your diet is NOT to add on to what you already eat but to substitute it for some of the (possibly) less healthy fats you may be eating now.
And here’s why – Because not all calories or fats are created equal.
Coconut oil contains a unique type of fat known as “Medium Chain Triglycerides” (MCTs). In fact, 65% of the fat in coconut oil are these MCTs.
What makes MCTs unique is how your body metabolizes them; they’re easily absorbed into the bloodstream by your gut, where they go straight to the liver, and they’re burned for fuel or converted into “ketones.”
This metabolic process, unique to MCTs, is what sets coconut oil apart from other fats.
Coconut oil MCTs may help with fat loss
Coconut oil’s MCTs have been shown to have a few different fat loss benefits.
First, it can help to increase feelings of fullness, which can lead to a natural reduction in the amount of food you eat.
Second, because of their unique metabolic route, MCTs can also increase the number of calories you burn; this happens when you compare the calories burned after eating the same amount of other fats.
In fact, a few studies show that coconut oil may increase the number of calories you burn by as much as 5%.
Third, some studies show that eating coconut oil can help reduce belly fat (a.k.a. “waist circumference”).
Just remember not to add coconut oil to your diet without reducing other fats and oils!
How much coconut oil should I eat?
Many of the studies that showed increased fullness, increased metabolism, and reduced belly fat only used about 2 tablespoons per day.
You probably don’t need any more than that.
What kind of coconut oil is the best?
There are so many coconut oil options available in grocery shops these days that it can make it difficult to know which is best.
I recommend you stay away from “refined” ones, and opt for “virgin” coconut oil. That is because it is processed at lower temperatures and avoids some of the chemical solvents used in the refining process; this helps to preserve more of the oil’s natural health-promoting antioxidants.
Pro Tip: Always (and I mean ALWAYS) avoid “hydrogenated” coconut oil. It can be a health nightmare because it contains the infamous “trans fats.”
One thing you should also consider is that each oil has a specific high temperature that you should avoid surpassing (e.g. its “smoke point”). For virgin coconut oil, that temperature is 350F/177C. That means you can safely use it on the stovetop on a low-medium setting, as well as in most baking.
Conclusion:
Substitute some of the fat you eat with virgin coconut oil; this may help you to lose weight and belly fat by naturally helping you to eat less, as well as slightly increasing your metabolism.
Recipe (Coconut Oil): Homemade Healthy Chocolate
Serves 12
⅓ cup coconut oil, melted
1 cup cocoa/cacao powder
4 tablespoons maple syrup
2 dashes salt
4 tablespoons slivered almonds
Melt coconut oil, and whisk in maple syrup, salt, and cocoa/cacao powder until smooth.
Stir in slivered almonds until evenly distributed.
Pour into an ice cube tray and freeze.
Store in fridge or freezer to avoid melting.
Serve & enjoy!
Tip: Substitute other seeds, chopped nuts, or dried fruit instead of the almonds if you wish.
The words “weight-loss” and “snacks” often appear in the same sentence.
But that might also bring thoughts of “tasteless,” “cardboard,” and “completely unsatisfying.”
Let me give you my best weight-loss friendly snacks that aren’t just nutritious but also delicious!
These snacks are nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fibre.
1 – Nuts
It’s true – nuts contain calories and fat, but they are NOT fattening!
Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.
Studies show that people who eat nuts tend to be healthier and leaner.
By the way, nuts also contain protein and fiber, which means a small amount can go far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and keep them in your handbag.
2 – Fresh Fruit
As with nuts, studies show that people who tend to eat more fruit, tend to be healthier.
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.
Fiber is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike.”
Win-win!
Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
3 – Chia seeds
This is one of my personal favourites…
Chia is not only high in fibre, but it also contains protein and omega-3 fatty acids. As well as antioxidants, calcium, and magnesium.
They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
4 – Boiled or poached eggs
Eggs are packed with nutrition and most of it is in the yolk.
They contain a lot of high-quality protein and a good number of vitamins and minerals.
And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.
Tip: Boil some eggs and keep them in your fridge for a super-quick (and nutritious) snack!
5 – Vegetables
I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious “snackability” of these nutrition powerhouses.
Veggies contain fibre and water to help fill you up, and you don’t need me to tell you about their vitamins, minerals, and antioxidants, right?
You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized).
Conclusion:
Go ahead and try one, or more, of these healthy snacks. Prepare them the night before if you need to. They will not be “tasteless,” like “cardboard,” or “completely unsatisfying.” Trust me.
Try dipping your veggies into this delicious hummus!!
Recipe (Vegetable Dip): Hummus
Makes about 2 cups
1 can chickpeas (garbanzo beans), drained & rinsed
⅓ cup tahini
1 garlic clove
2 tbsp. sesame oil
2 tbsp. lemon juice
1 dash salt
1 dash pepper
Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.
This topic may be uncomfortable, but it’s so important for you to know what makes a healthy “poop” because it can tell you a lot about your digestion.
And if your digestion is off, this could be an indication that something else is going on that you need to address.
You may experience constipation or have diarrhea when you eat something that “doesn’t agree with you,” or when you’re nervous about something. Your stool can reflect your physical, and sometimes even emotional, health.
And what about fiber and water? If you’re not getting enough, it’ll probably show in your stool.
What about the all-important gut microbes? If they’re not happy, it’ll probably show in your poop.
Here’s a trivia question for you:
Did you know there is an “official” standard for poop? I mean a university-created chart! One that is used to help diagnose conditions like irritable bowel syndrome (IBS)?
Meet the Bristol Stool Scale
The Bristol Stool Scale was created at the prestigious University of Bristol in the UK back in 1997.
The scale breaks down the type of stool into seven different categories ranging from type 1 which is very constipated, to type 7 which is diarrhea:
1 – Separate hard lumps (very constipated).
2 – Lumpy and sausage-like (slightly constipated).
3 – Sausage shaped with cracks in the surface (normal)
4 – Smooth, soft sausage (normal).
5 – Soft blobs with clear-cut edges (lacking fiber).
6 – Mushy consistency with ragged edges (inflammation).
7 – Liquid consistency with no solid pieces (inflammation).
Other “poop” factors to consider
You probably guessed that the shapes described in the Bristol Stool Scale are not the only thing to consider for bowel health.
Think about how often you go. At least once per day, up to 3 times per day is pretty good. Less than one, or more than three can mean there is something going on.
What about how hard you have to try to go? You want it to be as effortless as possible.
And the colour? It should be brown from the bile that you need to break down the fats you ingest.
And if it’s green after a day of massive veggies, or red after that large glass of beet juice, you’re just fine.
But if you see an abnormal colour, like red or even black, that you can’t explain based on what you ate or drank in the last day or two, you probably want to get that checked out.
What do you do when you have “imperfect” bowel movement?
Well, the first thing to consider is how imperfect it is, and how often it is like that? Once in a while, things aren’t going to be perfect, and that’s normal.
If you know you need to get more fiber or water, then try increasing that.
If you haven’t had enough probiotic foods, then try getting more of them.
If you’re super-stressed, then try deep breathing, meditating, or having a warm bath.
Oh, and don’t forget the two most basic pieces of nutrition advice:
First, eat a variety of nutrient-dense, minimally processed foods, including a lot of fruits & veggies (and their “fibrous” skins, wherever possible). The fiber in these is not only helpful for pushing food through your gut, but they also feed those millions of amazing helpful critters that live there (your friendly gut microbes.)
The second piece of advice is to eat slowly, and mindfully, chewing thoroughly.
These are good habits for anyone and everyone, even when you have perfect poop!
Of course, long-term issues might require a more thorough review with a qualified health care practitioner.
Tired of counting calories and obsessing about how much you eat? Consider focusing on what and how you eat instead!
There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.
But some of that information may be doing you more harm than good.
What you eat and drink
The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.
You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.
Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods). This simple concept is paramount for weight loss, energy, and overall health and wellness.
Every day try and aim for:
A colourful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.
Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).
Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here. Just make sure you’re getting some high-quality fats.
How you eat and drink
Also pay attention to how you eat and drink.
Studies are definitely showing that this has more of an impact than we previously thought.
Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?
When it comes to how you eat let’s first look at “mindful eating”.
Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.
This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.
This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?
We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.
And don’t forget about drinking your food.
Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies but drinking too much food can contribute to a weight problem and feelings of sluggishness.
Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal – just consider a large smoothie to be a full meal not a snack. And don’t gulp it down too fast.
If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.
Consider not only how much you eat but also what and how you eat it.
All fresh fruits and vegetables contain magical powers when it comes to shiny hair, clear skin, and strong nails. However, the ones I have chosen below are perhaps not as well known for their powerful beauty benefits.
Red Peppers.
All red and orange coloured foods contain beta-carotene, a powerful antioxidant. Red peppers are particularly beautifying due to the minerals A, C, and K. Vitamins A and C can help prevent cell damage that leads to premature ageing, and they can also reduce inflammation, which can cause a puffy-looking face. Peppers also have Vitamin K, which is an excellent property for protecting our cells from damage.
Spinach.
All leafy greens are actually very powerful in terms of being a beauty food because of the chlorophyll they contain. There are also loads of other phytochemicals and fiber in spinach that help build blood that is super clean and which will show through in your skin.
Turmeric.
This yellow-coloured, Indian spice has a load of powerful antioxidant qualities. Turmeric assists in protecting our cells from free radical damage and contributes towards cleaning up metabolic waste in our systems. It is also great as a liver flusher to get rid of any poisons and chemicals which are stored there.
Pumpkin Seeds.
These really are powerful. What don’t pumpkin seeds have in them?
The humble pumpkin seed contains high levels of zinc, calcium, potassium, magnesium, and vitamins B, C, and E. Pumpkin seeds are also a great source of amino acids and omega-3 fatty acids, all essential for healthy cell maintenance. Make a handful of pumpkin seeds a regular part of your diet, and you will notice a change in your appearance.
Parsley.
Next time your plate is garnished with parsley, don’t push it aside. This is a pretty powerful herb when it comes to anti-aging, as well as purifying and cleansing the body. It contains vitamins A and C as well as anti-oxidizing flavonoids that protect our cells from free radical damage. Parsley also helps to purify the blood, kill bacteria, aid digestion, and cleanse toxins from the liver.
The best thing is that all these foods are easy to incorporate into your diet.
When it comes to nourishing our bodies with the proper hydration, it is vital to choose liquids that serve our body well. I regularly make sure that I drink at least 8-8oz glasses of water daily.
In addition to drinking my lemon water first, I then add organic smoothies to my daily routine. A typical smoothie for me consists of ½ cup organic berries, 1 handful of rich greens like baby spinach or kale, 1 tsp chia seeds, ½ an avocado and 1 cup of pure water or other liquid like almond or coconut milk (nondairy milk).
I also love drinking infused water as well. When drinking infused water, you simply add fruit to pure water and have it ferment in the fridge for a couple hours until the nutrients penetrate the liquid and are ready for use.
NOURISH YOUR BODY WITH NUTRIENTS.
It’s time we ask ourselves every time we eat if what we are about to consume will nourish our body or not. To choose foods that nourish our body and are designed to support it, we simply need to choose foods in their most natural form. I choose foods that are mostly raw, not packaged, not fried, not “fast” served, and foods that if labelled – are completely and totally understandable when it comes to the ingredients.
I prefer mostly organic foods for both my veggies, fruits, and my meat. I prefer food items that are free from pesticides, herbicides, hormones, and antibiotics. I prefer meat that is free-range from farms where the animals were cared for and loved. As the old saying goes “Eat your fruits and veggies”. It truly cannot be simpler than that. If you don’t like to eat vegetables, try juicing them.
A nourished body creates a nourished balanced mood.
RELAX & DREAM.
Relaxing and allowing the body to sleep and refuel is so important. Imagine driving your vehicle around non-stop for a week – at some point, the engine will let you know it has had enough. The same goes for our bodies, they are our vehicles. Our bodies need sleep of at least 8+hrs, and our body needs time to relax and just let go of all that is confining our mind.
I say “relax and dream” because even if we are getting the right amount of nighttime shut-eye – we also need to take the time to truly let the energies within our body calm and find center throughout the day as well.
Think about what relaxes your body and how you can include those relaxation techniques in your daily routine?
DANCE LIKE NOBODY’S WATCHING.
This step sounds pretty simple, doesn’t it? But, when was the last time you let your body freely flow in the form of thoughtless movement and pure joy? Too often, we create a workout routine which involves timed movement and scheduled routines. Having a workout routine is absolutely excellent for your health and for your mood because you are moving those needed endorphins to boost your mood.
But, I really want you to freely move, freely dance, as if nobody else is around. Not only will you be releasing tension, but you will be having a good time! I love to dance around when I’m by myself because it releases tension, it isn’t timed, and at the end I’m left feeling fabulous and stress-free.
INDULGE IS KEY FOUNDATIONAL SUPPLEMENTS
Our body runs on required vitamins and nutrients. Our digestive system runs on required “good bacteria” to function properly. I always take a good multivitamin, Vitamin D especially during the months, omega 3’s, and, a multi-strand CFU probiotic.
You want quality over quantity with everything in life, including supplements.
FEARLESSLY DREAM
Now, we get to the “good stuff”. These steps fuel our mood by nourishing our soul as we take a holistic approach to our life and happiness.
Fearlessly dream. This step is vital for mood boosting. Too often, we stop dreaming especially when we become an adult and our responsibilities get in the way of our child-like free thinking mind.
I want you to write down your top 3 dreams – without fear, and without any thoughts of objects or circumstances that you think may get in the way.
PLAN YOUR DREAMS WITH EASY TO TAKE STEPS
So, now that you’ve fearlessly written down your top three dreams without worry or care. You are actually going to implement them. That’s right – forget the routines, the schedules, the responsibilities, and PLAN to make your dreams come true. You can plan for 1 year, 2 years, 3 years or more – but whatever you do…
DO NOT GIVE UP.
IT IS NEVER TOO LATE.
DREAMS DO COME TRUE.
This is your chance in life to live fearlessly and dream. This is your time to stop putting your dreams that fuel your soul on the back burner – and start fighting for the life you want.
FIND TIME TO EXPLORE AND PLAY
When was the last time you played? If you tell me it was when you were 10 years old – we need to make a change. Playing doesn’t end as we get older. We just need to create a balance between work and play.
Find time to explore life and play with it.
Here are 4 tips that you can take
to play a little bit more:
Make dinner reservations at the new local restaurant.
Make plans to enjoy the latest movie at the theatre.
Take a walk through a nature park and observe the beauty.
Be adventurous and just get in the car and GO somewhere, anywhere the wheels take
Life is too short to stop playing, too vast to stop exploring, and too beautiful to let it pass us by.
Create time for you and for self-care.
Self- care!!!!! I can’t even begin to tell you about how this could seriously be the most important step we take to enhancing our mood to a more desirable state.
Enjoy some self-care, an hour alone to sit in quiet and read, time to enjoy a cozy bubble bath, time to meditate, whatever it is that you enjoy. Just be you and care for YOU.
Laugh – it’s the best medicine.
Sometimes we can’t take life too seriously, I am guilty of this. We just need to laugh whether it’s for fun or through tears. We need to surround ourselves with people who lift our spirits and help us enjoy life. Sometimes you just need to laugh and live.
Laughter is a known healer as it produces “happy” chemicals in our body. It’s been known to be the best medicine.
Do you need a bit of inspiration to start eating breakfast again?
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…no the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
Finally, make sure you add protein, fat and fiber to your breakfast to stabilize your blood sugar and prevent those midday pesky cravings.
Why Your Waist Circumference Matters 100x More Than What You Weigh
It can be too easy to think (or worry) about your weight.
But you know what? There is something else that may be more important when it comes to real health. That is your waist circumference.
That internal fat (AKA “visceral fat”) is known to release hormones and inflammatory compounds that can mess with your blood sugar, blood fats (i.e. triglycerides), and blood pressure.
What you weigh does matter but only to a certain extent.
Let’s look at your waist circumference….
Waist Circumference (AKA “Belly Fat”):
Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is round around the middle and the pear is rounder around the hips/thighs.
THAT is what we’re talking about here.
Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases)?
The apple!
And it’s not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.
This internal fat is called “visceral fat” and that’s where a lot of the problem actually is. It’s this “un-pinchable” fat.
The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.
And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So as you can see where your fat is stored is more important that how much you weigh.
Am I an apple or a pear?
It’s pretty simple to find out if you’re in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.
Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.
For men the number is 40”.
Of course this isn’t a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.
If you have concerns definitely see your doctor.
Tips for helping reduce some belly fat:
Eat more fiber. Fiber can help reduce belly fat in a few ways. First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food. Some examples of high-fiber foods are Brussels sprouts, flax and chia seeds, avocado, and blackberries.
Add more protein to your day. Protein reduces your appetite and makes you feel fuller longer. It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.
Say goodbye to added sugars. This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).
Move more. Get some aerobic exercise. Lift some weights. Walk and take the stairs. It all adds up.
Stress less. I know this is a tough one. Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.
Get more sleep. Try making this a priority and seeing how much better you feel (and look).
My final tip: Release any guilt you may have about your body shape. We are all born with a genetic propensity to have a body shape. Full-figured, pear-shaped women will never have slender thighs, and apple-shaped women will never have some hourglass shape or washboard abs … it is simply not possible, no matter how much you exercise or diet.
Try to follow some of the actionable tips to help reduce your ‘visceral’ fat. Remember, baby steps, every little change helps.
Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program?
Knowing this it’s easy to see the three main purposes of sleep:
To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.
Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.
Try not to skimp!
Tips for better sleep
The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.
During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
Stop your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to become evening.
Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, turning off the computers and perhaps reading a book or having a bath.
Sleep isn’t just important for your mind and body to have energy and be alert. Lack of sleep can contribute to serious health issues which you don’t want. Take the time to relax and regenerate. To heal and repair.
We all overeat sometimes, the amazing aroma and delicious flavour gets the best of us.
Unfortunately, this can have a big impact on our weight, energy levels, and overall health and wellbeing.
Here are three tips to avoid overeating!
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate and dive into the food.
But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss.
Not only will the water start to fill your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
Win-win!
Tip #2: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits?
This can help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment, being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), use a small plate, and rest your cutlery between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish.
But don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help make you feel fuller. They’re “satiating”.
And these secret weapons are great to have on your side when you’re about to indulge in a large meal.
Summary:
Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Slices of lemon & ginger
Slices of strawberries & orange
Slices of apple & a cinnamon stick
Chopped pineapple & mango
Blueberries & raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning.
If you can make these three things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
Well, yes they do, but they’re not the only thing that matters when it comes to how much you weigh and how much energy you have. In other words it’s all about your metabolism.
This word “metabolism” is thrown around a lot these days.
You know that if yours is too slow you might gain weight.
But what exactly does this all mean?
Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It’s how you take in nutrients and oxygen and use them to fuel everything you do.
Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry you would not be possible.
Metabolism includes how the cells in your body:
Allow activities you can control (e.g. physical activity etc.).
Allow activities you can’t control (e.g. heartbeat, wound healing, processing of nutrients & toxins, etc.).
Allow storage of excess energy for later.
So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.
Which brings us to the “metabolic rate”.
Metabolic rate
This is how fast your metabolism works and is measured in calories.
The calories you eat can go to one of three places:
Work (i.e. exercise and other activity).
Heat (i.e. from all those biochemical reactions).
Storage (i.e. extra leftover “unburned” calories stored as fat).
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.
There are a couple of different ways to measure metabolic rate.
One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.
The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
What affects your metabolic rate?
In a nutshell: a lot!
The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.
But that’s not the only thing that affects your metabolic rate.
How big you are counts too!
Larger people have higher metabolic rates; but your body composition is crucial!
As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you’re not working out.
This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you.
The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen. So you definitely want to offset that with more muscle mass.
Aerobic exercise also temporarily increases your metabolic rate. Your muscles are burning fuel to move so they’re doing “work”.
The type of food you eat also affects your metabolic rate!
Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).
You can use it to your advantage when you understand how your body metabolizes foods differently.
Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.
Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need they will help you to lose weight and keep it off.
And don’t forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.
This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.
You might have to do some experimenting, but rest assured there are a number of effective strategies for hitting your “metabolic reset” button—it’s just a matter of finding where yours is stuck.
Keeping a well-stocked, real food kitchen is essential for sticking to a healthy lifestyle. If you’ve got healthy foods at your fingertips all the time without processed foods to fall back on, you won’t be tempted to reach for the cereal on a busy morning, and the beauty of home cooked meals is that we know exactly what goes into the food we eat.
Here are 14 tips by John & Ocean Robbins to help you achieve balance in your kitchen!
Plan Ahead. Create a meal plan. Don’t wait until dinner time to decide what to have for dinner.
ZipList is a great app to help you organize and update your shopping list.
Shop Less Often. If you plan ahead, and make good use of your freezer, you can trim your food shopping to once a week.
Buy in Bulk. You can often save more than 30% of the cost of the food by buying in bulk rather than purchasing prepackaged items. Items such as grains, seeds, legumes, nuts, & dried fruit are ideal items to buy in bulk and always have on hand when you need them.
Consider Pre–Cut Veggies. Buying these may cost a bit more, but can save you valuable time.
Choose Convenience Foods Wisely. There are many ready-to-eat foods that are severely lacking in genuine nutritional value. Others however, are nutritional superstars. Please read labels and be your own detective.
Make a One–Course Feast. If you’re tight on time, plan simple dinners where everything is in one dish. One of my personal favourites is using a Romertopf clay oven. You can use the protein and veggies of your choice along with garlic and bone broth or stock. This saves you prep time and saves you from lots of pots and pans to wash up!
Get the Right Gear. There is some kitchen equipment that can make an enormous difference to your life. Having the right blender, food processor, pressure cooker, knives, cutting boards, colanders, etc. can make it infinitely easier to prepare healthy fast food.
Chop Vegetables in Advance. Store them in airtight bags or containers in the fridge. Veggies that work well to wash and cut in advance include onions, cabbage, green beans, carrots, kale and broccoli. Softer or easier to spoil veggies and herbs like bell peppers, lettuce, tomatoes, parsley and cilantro are best left until the time you’re preparing the recipe.
Build Your Base. Once or twice a week, cook a substantial quantity of a legume and/or grain of your choice. Use it in various meals during the week.
Sauce It Up. Once or twice a week, make a sauce, dressing, or condiment that you can use on salads, in combinations of the legume and grain you cooked earlier, or mix with your main meals.
Love Leftovers. Learn to love your leftovers, they can save you so much time. Cook twice as much as you intend to eat in a meal, refrigerate the leftovers, and you have a ready-made breakfast or lunch at your fingertips.
Be Organized. The more organized your kitchen and pantry are the easier it is to prepare a meal. This leads to less waste, and saves you time and money.
Clear the Way. Try and keep your kitchen clean, tidy and decluttered. There’s nothing worse than entering a kitchen that is dirty and disorganized.
Cooking healthy foods at home does take some time and planning, but not as much as you might think. Keep some of these tips in mind, and learn to create good habits that can bring health and a happy healthy kitchen.
Most of us sacrifice the one item we need most of all to have a balanced life — sleep. It has a tremendous impact on our health! I know it’s often easier said than done, especially if you have children, a demanding job, or multiple jobs, but it needs to be a priority, even if you just make baby steps towards getting more sleep.
Studies now show just how important sleep is, and we should be aiming to get 7-8 hours ideally; more if you have an autoimmune disease or adrenal fatigue. I have both, so sleep must be a priority for me. After years of abusing sleep and treating it as an afterthought, it has now become a non-negotiable part of my life.
Here are some great tips from Kirk Parsley, a sleep doctor, about the process of gearing up for bedtime.
Kirk refers to this process as Sleep Hygiene – “Sleep hygiene is anything that you can do to ensure that you have the right environment for your body/brain to do what it needs to do to put you to sleep, and having your environment conducive to staying asleep, and getting quality sleep”.
Something that has helped me improve my sleep is wearing orange glasses two hours before I go to bed. There is a lot of research showing that blue light after sunset can disrupt your circadian rhythm and suppress melatonin production. Computers, TVs, tablets, and phones are especially high in blue light. I wear BluBlockers other options include Swannies & Uvex.
Here’s an article about the science behind orange glasses from Dr. Mercola.
For those who need a little help falling asleep, Dr. Michael Breus, aka The Sleep Doctor, suggests drinking Banana Tea before going to bed. It is high in magnesium, which helps calm our nerves.
Recipe:
Rinse the banana peel, cut off the ends, and cut it in half keeping the banana in its peel. The peel has three times the amount of magnesium as the fruit alone. Add it to 3 cups of water and bring to a boil for 3-4 minutes. Strain and drink.
It’s time to set intentions for what we’d like to create in the New Year.
The symbolism of a new year gives us a desire to start fresh, and it’s often expressed in resolutions. But did you know that only 8% of people are successful at keeping their New Year’s resolutions? We make so many unrealistic and unattainable promises to ourselves that it’s no wonder we’ve given up by February.
When we revert to old patterns, we beat ourselves up for not sticking to our resolutions and our ego kicks in and begins to criticize “you’re not good enough” “you’re not worthy” “you don’t deserve this” sound familiar?!
Before you decide what it is that you want, set your goals or intentions for 2017. Create a year in review, and ask yourself, “are your goals connected to your own values, or is it something you feel you want or should have”?
Find a space just for you, no piles of to-do lists, or dirty dishes… just peace and quiet, perhaps light a candle or listen to some music. As you review your year, spend some time reviewing your successes, achievements, and areas that need improvement. Create a list of things or patterns to let go of that didn’t serve you this past year as well as things you don’t want to carry with you in the new year. What were the major lessons? Do you notice any repeating patterns? Procrastination, clutter, fear, etc.? Check in with what you want to STOP doing. What’s been weighing you down? What didn’t work? Reflecting on your answers can give you a great deal of insight into the direction you need to take. Letting go of what no longer serves you, or is hindering you gives you space to do more of what lights you up and allows you the space for something new.
Focus on 3-4 major intentions for the year – What’s your big vision? When you have your “big” vision, break it down into monthly and weekly goals. By doing this, you can stay away from overwhelm….
“Most “impossible” goals can be met simply by breaking them down into bite size chunks, writing them down, believing them, and then going full speed ahead as if they were routine”. –Don Lancaster
Be clear on your ‘why’ and be specific with your intentions. For example, it’s not enough to say I want to lose weight. Why do you want to lose weight? How will it make you feel? What are you going to do to lose the weight? Knowing your ‘why’ will allow you to get in touch on an emotional level. Write these answers down, then write 10 steps to achieve this goal. You need a plan in place to achieve the goal.
“A goal without a plan is just a wish.”
Antoine de Saint-Exupery
Remember your body, mind, and relationships are your most important investments. Spending time and energy in these areas is a perfect way to reset, restore your energy, and return to a sense of well-being. Take time to understand your needs and goals. This year, make it a goal to invest in yourself!
Self-Care Isn’t Just Important, It’s Crucial, You can’t pour from an empty cup!
“Self-care is care provided “for you, by you.” It’s about identifying your own needs and taking steps to meet them. It is taking the time to do some of the activities that nurture you. Self-care is about taking proper care of yourself and treating yourself as kindly as you treat others.”
The holiday season is a busy time with a lot of emotional pressure. As women, we are notoriously bad at putting on our own oxygen masks first. There is a reason we are told by air hostesses to put on our own oxygen masks first…. we cannot help our loved ones without helping ourselves first.
We need to keep ourselves replenished, especially during this time.
When we take on too much, we are the one that suffers at the end of the day.
Your body is an amazing machine that gives you signals when the pressure is getting too high. You may experience headaches, disrupted sleep, digestive upsets, anxiety, depression, or irritability.
Learn to hit the pause button when you need to. Running on empty doesn’t serve you, or those you love, and please let go of perfection.
Some ways to rebalance:
Make a date with yourself. Spend an hour alone doing something that nourishes you, not work or things on your to-do list.
Praise yourself when you do something awesome, and never speak badly about yourself.
Read books and watch movies you enjoy. Watch a Christmas movie or a family favourite.
Paint or write something that lets out your creative energy.
Simply unplug, disconnect from all devices….you can do it!!
Journal – Write in a gratitude journal, I know the importance of this but couldn’t quite make it a habit until I found The Five-Minute Journal. it’s perfect for me as a beginner. In the morning, I write 3 things I am grateful for, and in the evening, I write 3 amazing things that happened that day. Baby steps…
It only takes 10 minutes to calm the nervous system – Headspace is a great place to start.
Go for a walk and take time to notice nature.
Take a quick nap. Only 10 to 20 minutes can reduce your sleep debt and leave you ready for action.
Take an Epsom salt bath (have a glass of wine or cup of tea) add lavender oil and light some candles….my absolute favourite way to relax.
Don’t be afraid to say no.
Be kind to yourself.
Let go of what you can’t control.
Breathe – so many of us are shallow breathing, myself included, make time for deep breathing a few times a day. To be honest, I didn’t even know the difference until not too long ago but I must admit I do feel a difference. When I focus on deep breathing versus my shallow, erratic breath, I feel calmer and it is a great way to reset your nervous system.
Laughter – laughter boosts your immune system, decreases stress, reduces heart disease, improves breathing, acts as a natural pain reliever, and helps you lose weight, some good reasons to laugh!!
I know you’re probably thinking, “Sounds great Tara, easier said than done!” I agree, self-care is often easier said than done, but baby steps, start with one or two that resonate with you and make them a non-negotiable part of your life. Try it for 21 days and see how you feel.
Be gentle and kind, if you miss a day, give yourself the freedom and space to be human; you may not see instant results but your body and mind will thank you.
When we take care of ourselves first, we are in a much stronger place to take care of those we love.
– Kate Hudson.
Try not to get caught up in the latest fad in self-care. Trust me, there are many different varieties, and I have tried most of them, but speaking from experience, do what makes you happy and what resonates with you. The ones I am now consistent with are the things that speak to me and make me feel better about myself.
More sleep, more fun, more laughter, more hugs, more of anything that makes you smile. Self-care is the best form of health care!!
Remember, almost everything will work again if you unplug for a few minutes….including you!
Anne Lamott.
This is a time to celebrate and connect with family and friends to create a healthy, relaxing, and restorative time. My warmest wishes to you and your family this holiday season.
Today I’m featuring a guest blog post from my friend, the very talented personal chef, Anisha Anand, aka He“art”ful Earth Cuisine Personal Wellness Chef. Anisha’s article “Health Matters Even During the Holidays” offers some great tips to help us maintain our health during these often very tempting and stressful times.
It’s often very challenging to stick to our healthy eating plan over the holidays, after all, ’tis the season of tasty foods. To help combat throwing caution to the wind and forgoing our healthy eating this season, Anisha encourages us to…………
Eat Mindfully
Meet Your Farmer
Plan & Prep
Use Scraps
Think Colour
Think Outside the Box!
Read Anisha’s article to learn more …………
Health Matters….Even During the Holidays
By: Anisha Anand
The holidays are a time of giving, a time to be surrounded by loved ones, in person or in spirit, and of course, a time of feasting and sharing food! Food doesn’t just nourish our bodies; it also feeds our soul. The connection we have to the food we eat, the preparation of that food, and even the way we consume it are all part of the nourishment process. We enjoy preparing our food together, and enjoy eating it over a table filled with laughter and love. This helps elevate meal time from a quick body recharge to a feast for the body and spirit. Food and food aromas create new memories and also bring back old memories!
No matter how busy our holidays and lives get, it’s good to find some time to focus on staying well. Here are my top six ideas and tips to help you stay on track during this holiday season:
Always eat mindfully. Take the time to sit down, take the time to chew, savor and breathe, be present and enjoy your food. If you are indulging, then eat guilt-free! Feeling guilty ruins the moment and takes away from your satisfaction and digestion.
Meet your farmer. Consider a family shopping trip to the farmer’s market to enjoy some fresh air and pick up fresh, local, in season produce. It is more nourishing and tastes more flavorful when you cook with local, fresh produce.
Plan, Prep! Plan, Prep! Take the time, even if it is only a couple hours every week, to prepare and stock up on some healthy snacking options so that, when you are too hungry to prepare something, you have some nutritious choices. When we are hungry, we grab what is in front us, so why not always have some nourishing food available?
Don’t scrap those scraps. Save all your vegetable scraps and any turkey or other meat bones. Simmer your way to good health with vegetable or bone broths. You can always freeze batches in glass jars for making soups or adding to vegetable and rice dishes later!
Think color. Consider adding different colored vegetables to every dish you cook at home. Plant-based whole foods provide a wide variety of natural chemicals called phytonutrients. Phytonutrients serve various functions in plants, such as protecting the plant’s vitality. For example, some phytonutrients protect the plant from UV radiation while others protect it from insect attack. Not only do phytonutrients award benefits to the plants, but they can also provide benefits to those who enjoy plant food.
Think outside the box! Holiday cooking is all about traditions and family recipes; sometimes we can make our family recipes more nutritious and nourishing. If your recipes can be improved nutritionally by making a few ingredient swaps, then be creative and try something new! An example of this might be substituting regular mashed potatoes for Purple Pumpkin Seed Mashed Potatoes. In my recipe, the purple potatoes add phytonutrients or flavanoids while the pumpkin seed oil and pumpkin seeds add an extra rich, nutty flavor layer and it gives a boost of zinc, which helps with immunity. We can all use a boost to our immunity during flu season and the busy holidays.
Purple Pumpkin Seed Mashed Potatoes
Ingredients
1 medium purple potato roasted and peeled (Anthocyanins are flavonoids or phytonutrients that give the potatoes purple color, you may substitute orange sweet potatoes if you can’t find purple ones, orange sweet potatoes will have other flavanoids called Carotenoids!)
4 tablespoons almond milk (or dairy milk)
1 teaspoon pumpkin seed oil
Handful of pumpkin seeds
Salt and pepper to taste
Mash potato, add almond milk and pumpkin seed oil and mix well. Top with some pumpkin seeds and serve. Enjoy this nutty flavored, nutrient dense comfort food as a snack or a side dish!
Remember to enjoy the holidays, plan a time for activity, incorporate healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favourite holiday foods. Focus on things that make you feel good and make sure some of your needs are being met because you stand less chance of overindulging. In the long run, your mind and body will thank you.
As a Personal Wellness Chef, Anisha strives to inspire and empower people to promote their health and wellness with food. She creates and teaches nutritious recipes and meals in the comfort of your own home. She truly believes in the power of food as medicine and bringing wellness back into your hands and kitchens.
Anisha’s services include meal planning and in home chef services, nutritious & healthy recipes, cooking lessons, demos & workshops, and learn to cook parties, special family dinners, romantic dinners, & recipe creation. Congratulations to Anisha, as this article was featured in The Bay Area Health and Wellness Magazine of Houston, and thanks to her for allowing me to share!
P.S. Don’t miss Anisha’s Purple Pumpkin Seed Mashed Potatoes recipe featured in the article. It sounds delicious!
For daily inspiration and services, you can find Anisha at the following places:
Thanksgiving is a favourite American holiday, a day to count our blessings and be thankful as we feast together. While this time of year can bring lots of joy & happiness for many people, it can be quite stressful. How you are feeling around the holidays can directly impact how and what you eat. If you are feeling anxious about the upcoming holiday, remember that with a little preparation, mindfulness, and mental effort, we can keep ourselves grounded and together so that we can celebrate and connect with family and friends to create a healthy, relaxing, and restorative time.
Here are 12 Thanksgiving Tips for More Joy and Less Stress by Dorothy The Organizer.
I wanted to share some additional tips that help me throughout the holiday season:
Drink a tall glass of water 20 minutes before starting the meal. This will pre-hydrate your stomach wall, which is lined with an acid buffer that is 80% water. The more water, the better the buffer, and the more acid your stomach will produce to enjoy more food. Studies show it helps reduce weight.
Begin with mindful eating and remember to enjoy your food. Don’t eat food that you don’t enjoy. If you don’t like the traditional green bean casserole or the pumpkin pie, then politely pass. We want to avoid any negative associations with food and negative self-talk or guilt during or after eating, as this can create a toxic environment in your body. Enjoy and savor what’s on your plate.
Force yourself to put your fork down and chew. The more time you give yourself to chew and relax, the more your stomach will gracefully expand and allow you to comfortably continue to enjoy your Thanksgiving meal without overeating. If you eat that same meal fast, it will hit like a rock and you will find yourself spending much of the afternoon on the couch. Studies suggest that slow, mindful eating helps us eat healthier and lose weight.
If you’re feeling a little bloated after your feast, you can sip on some ginger tea – here is a recipe.
Try and treat Thanksgiving as one day, not one month. Get back into your healthy regime after the event. If you do overindulge, don’t dwell on it, acknowledge it, and move on. Remember, don’t deprive yourself, enjoy your feast, but keep some of these tips in mind.
Wishing you health, happiness, and success this Thanksgiving and always. Here’s to enjoying the company of good friends and family as we give thanks. My warmest wishes to you and your family on Thanksgiving!
For over 25 years, The Fat Flush Plan by Ann Louise Gittleman has helped millions of people lose weight, reboot their metabolism, flush toxins, restore their liver, and change people’s lives for the better….myself included!
After reading The Fat Flush Plan, my passion for nutrition was ignited. Ann Louise inspired my journey into health and wellness, which led me to become a Health Coach. She is a true pioneer in her field and a wealth of knowledge for the community. She has been so instrumental in my own health and that of my family. We have a standing joke in our house; all products must be Ann Louise approved. I had the pleasure of interviewing Ann Louise on my Radiance Summit earlier this year and it was clear that she has such a passion for her work.
Ann Louise has updated her classic plan – The New Fat Flush Plan is now available for pre-order just in time for the holidays. I can’t wait to get my copy!!
Fat Flush revolutionized the detox and dieting concept and we are all standing on the shoulders of the Fat Flush Phenomenon. -Mark Hyman, MD
Ann Louise Gittleman, the award-winning New York Times bestselling author, once again challenges conventional dietary wisdom to rewrite the rules of nutrition. A trendsetter for decades, her Fat Flush Plan revolutionized weight loss by helping tens of thousands of people recognize the critical role the liver plays in the detox/diet connection and overall health.
Now, The New Fat Flush Plan follows in that same bold path.
With the primary focus, still on the liver’s role as the #1 fat burning organ, The New Fat Flush delves deeper into the latest research-based causes of weight loss resistance and expands into the 10 Hidden Weight Gain Factors. Ann Louise presents targeted regimens to correct sneaky saboteurs that are frequently overlooked like missing magnesium, fattening chemicals, a messy microbiome, hidden hitchhikers, and a sluggish or non-existent gallbladder.
Fat Flush stands apart from Paleo, Primal, Ketogenic, and Vegan diets by making the case that diet without detox is doomed to fail thanks to the unprecedented number of current toxins and hormone disruptors we face every day. The book promotes a daily detox eating plan that features surprisingly delicious Fat Flushing fruits, vegetables, oils, quality proteins, cleansing Fat Flush water, Fat Flush bone broth, and healing spices – all showcased in four weeks of easy menus and tasty recipes for the whole family.
Fat Flush has a time-tested and proven track record of success, with thousands of individuals who have lost weight and achieved overall health and relief from autoimmune and degenerative disease as a byproduct. The New Fat Flush Plan builds on this success for even more effortless weight loss.
In addition, The New Fat Flush presents:
NEW Three-Day Ultra Fat Flush Tune-Upfor quicker cleansing and results
NEW health revelationslinking the gallbladder and liver to thyroid health
NEW hidden weight gain factors that explain why it’s not your fault you’re fat
NEW meals, menus, and shopping lists
NEW tips for managing insulin, hormone, and stress levels
NEW slimming smart fats and sweeteners
NEW gluten-free tips for those with celiac disease or gluten intolerance
The New Fat Flush Plan also includes over 75 recipes including slow cooker means, crunchy snacks, satisfying soups and healthy desserts that are more easy-to-follow and family-friendly, plus, an updated brand name shopping list.
One of the biggest factors responsible for accelerating the aging process is dehydration. Your body is made up of 70-75% water. Your body needs it to survive and function property and effectively. Being adequately hydrated helps with digestion, mental focus, healthy looking skin, curbing your appetite, and shedding those pesky unwanted pounds.
Hunger is often confused with dehydration. Before you reach for that snack, have a glass of water instead. Drinking before meals can help promote weight loss. Multiple studies show those who drink two glasses of water before meals feel fuller and eat less.
Try to start your day with a glass of lemon water. Lemon helps hydrate the body and stimulate the liver’s detox process. Lemon water is high in vitamin C, which helps to ward off colds and infections; it’s a natural detoxifier, it aids in digestion, it keeps your skin youthful and glowing, it freshens your breath, it promotes healing, it alkalizes the body, and aids in weight loss. What’s not to LOVE about lemons? Here is a recipe:
Lemon Water Elixir
1 cup of filtered water – warm or room temperature
Juice of 1 lemon
1 tablespoon Bragg’s raw apple cider vinegar
1 teaspoon raw honey
Dash of sea salt
Dash of cayenne pepper
Ideally, you should be drinking half of your body weight in water each day, plus additional water if you exercise or live in a warmer or drier climate. For example, if you weigh 150lbs, aim for 75 fluid ounces of water daily. You will also need to drink more water if you consume coffee, tea, alcohol, soda, or salty foods as they can be very dehydrating. Proper hydration is also very important during the heat of the summer months; we need to replenish lost minerals. Other drinks to enjoy to help you stay hydrated include herbal teas and vegetable juices. Here is a recipe for a natural Gatorade.
Natural Gatorade
20 ounces of filtered water
½ teaspoon of sea salt
Juice of 1 lemon
1 teaspoon of raw honey
Try not to drink with your meals because the liquid dilutes your digestive enzymes and can prevent your body from assimilating nutrients.
A good measure for seeing if you’re amply hydrated is to check your urine. If you’re sufficiently hydrated, your urine should be fairly clear and shouldn’t have an offensive odour. If it’s dark yellow, you need to drink more water. Your lips are another indicator. If they are chapped or parched, you could be dehydrated.
Don’t forget that foods such as watermelon, tomatoes, yoghurt, cucumbers, and berries can also be hydrating.
Staying hydrated is important for everyone. Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work correctly. Your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is essential for good health.
We focus a lot on eating a ‘clean’ diet, but often overlook many home products whichcontain countless chemicals that can be just as harmful as GMOs or toxic foods. We choose free-range eggsand avoid chemicals in our food. But is your home as clean as your diet? Unfortunately, today we are bombarded with toxinsfrom candles, anddeodorantto air fresheners. Every room in your house probably contains some kind of toxin. Here’s a list of my top 5 worst home offenders. With this easy home makeover, you can swap harmful products with safe, natural alternatives.
Water:
What’s in your water? If you are drinking tap water, the answer to that question is 300+ chemicals and pollutants, according to research from the Environmental Working Group– Among these contaminants are: fluoride, chlorine, lead, aluminum, arsenic, pharmaceutical residues, and other toxins. So what are your options? Unfortunately, you’re not necessarily better off with bottled water. Chemicals specifically, BPA (Bisphenol-A), a type of endocrine disruptor from the plastic bottle itself,can leech into the water and interfere with the normal functioning of the endocrine system,and increase the risk of certain cancers. In most cases, the water itself is no different than tap water. That being said, having a bottle of water is very convenient… definitely opt for a glass bottle instead of plastic.
Solution:Invest in a high-quality water filter to install in your home; don’t forget to find filters to attach to your shower heads as well. If you love a relaxing hot bath like me, you want to make sure you’re not sitting in a toxic cocktail. Once you have installed a home filtration system, carry a bottle with you to avoid the need for purchasing one. I like Kleen Kanteen.
Most conventional products are toxic, soswitching to natural cleaning products is an important part of creating a natural home. Not all products are created equal and in many cases,some are harmful. If you use conventional cleaning products, unfortunatelyyou’re essentially spreading a thin film of toxic chemicals onto your counters and floors. Toilet bowl cleaners and oven cleaners contain “lye” and otherstrong acids that can burn the skin and irritate boththe eyes and respiratory system. Here is a natural oven cleaning solution.
Ammonia, found in glass cleaners and other products, irritates the eyes and lungs, and can potentiallycause headaches. Formaldehyde, used as a preservative in soaps and other cleansers, is a suspected carcinogen. Most conventional household cleaning products are scented with synthetic fragrances that contain phthalates, which are a group of chemicals used to soften and increase the flexibility of plastic and vinyl. They can have harmful health effects.
Solution: Look for products that are made with plant oils and waxes,and scented with pure essential oils. You can make your own home cleaning products.Here is a homemade cleaning product recipe from Dr. Josh Axe.
Candles:
There’s nothing like the gentle flicker of a candle flame to evoke that warm and cozy feeling in your home. Unfortunately, many candles are made with paraffin, which is derived from petroleum, and scented with artificial perfumes. A recent study found that paraffin-based candles emit toxic chemicals, including toluene, a solvent that affects the central nervous system, and benzene, a known carcinogen. Over time, burning paraffin candles can aggravate asthma, cause allergy-like symptoms, and irritate the respiratory tract.
Solution:Saleyha Ahsan appeared on the Dr. Mehmet Oz show and gave some great tips on why many scented candles are toxic, and what to look for when we buy them. Here is the link. – Beeswax and soy candles, scented with pure essential oils, are a healthier choice. Look for 100% beeswax or soy. The term “pure” means a product must contain only 51% of a stated ingredient, whereasa candle labeled “pure beeswax” or “pure soy” may have 40% paraffin.
Personal Care Products:
Conventional lotions, creams, shampoos, conditioners, deodorants, and other personal care products usually contain phthalates from synthetic fragrances, as well as other toxins. Parabens, used as preservatives, are endocrine disruptors that have been linked with cancer and reproductive disorders. Lotions, creams, and makeup are of particular concern because they stay in contact with the skin for hours. Did you know that we absorb up to 60 percent of what we put on our skin? Did you know that the average woman uses 12 products, containing 168 different ingredients, every single day? The skin is the body’s largest organ and absorbs what you put on it. Every day we use products that we think are safe, but the truth is that a lot of these products are NOT safe. In a typical day, you might be exposed to over 200 different chemicals, many of which are suspected of causing cancer or wreaking havoc with your hormones.
Solution:Avoid anything with parabens or petrochemicals, and look for personal care products made with saponified coconut oil, plant ingredients, or pure essential oils as fragrances. Be sure to check out the EWG’s Skin Deep Database to research toxic chemicals that could be in your cosmetic and personal care products. Get educated and avoid these harmful, hazardous, and toxic ingredients. Make sure you read your labels and become your own detective.
Air Fresheners:
Room sprays may contain phthalates, a group of chemicals used to soften and increase the flexibility of plastic and vinyl. In scented products, diethyl phthalate (DEP) is used as a base for synthetic fragrances such as air fresheners, room sprays, dryer sheets, perfumes, and other scented products. Studies have linked phthalates to male infertility, premature breast development, cancer, miscarriage, and premature birth.
Solution: Look for non-aerosol room sprays or solid air fresheners made with pure essential oils. You can also diffuse your favourite essential oils; personally I love to diffuse lavender, lemongrass, and orange. Another option is diluting a few drops of citrus liquid soap (I like Dr. Bronner) in ¾ of water and pour into a spritz bottle. Spray around your home for a fruity non-toxic spring scented air!
I have mentioned essential oils quite a lot and I do love them myself , but please do your duediligence before purchasing any. Please read this article to gain further insight.
You can download the EWG app here to get ratings for more than 120,000 foods and personal care products. Now it is at your fingertips! Simply scan a product, review its rating,and pick the better choice for you and your family.
Your home is the laboratory of life;be your own chemist!
“When you know better, you do better.” – Maya Angelou
Today I’m featuring a guest blog from the inspiring Laura Agar Wilson. She is a “holistic health coach, writer, blogger, lover of red lipstick + tattoos, passionate about living a wholeheartedly healthy life (with a slice of cake on the side!) and a published recipe author”.
Established in 2009, Wholeheartedly Healthy is a forerunner of the UK healthy living blog world being named as one of the Top 10 UK health blogs as well as being featured in several in print and online publications. Through her blog and health coaching practice, Laura inspires and educates women on how to look after their health with a truly wholehearted approach, including everything from good nutrition, exercise, style, environment, parenting, body image and personal development.
If you want to know how to get healthy and still enjoy a slice of cake Laura’s the one!
Laura’s article “How to Hygge: 20 Ways to Feel Good Over Autumn and Winter” resonated with me as I have enjoyed many summers in Denmark, and being married to a Dane for almost 20 years, I’m very familiar with the term “hygge”, or “hyggeligt” – please don’t ask me to pronounce it!!
To me “hygge” is a ritual of enjoying life, family and friends with an appreciation for the little things in life. It’s a feeling of belonging and celebrating the moment in its simplicity.
So what is Candida? Many have heard of it, but not quite sure what it is. The technical term is Candidiasis, but I will refer to it as Candida. It is a type of yeast that is present in the digestive tract, nose, mouth, and skin of healthy individuals. It is one of the billions of friendly organisms that serve a useful purpose in the body. However, under certain conditions, such as antibiotic use, an unhealthy diet, and unhealthy lifestyle choices, this balance is disrupted and an overgrowth of yeast develops in the body. Candida manifests and becomes a very unpleasant and unwanted houseguest.
When I was diagnosed with Candida and given a list of foods to stay away from, I was at a loss. I was already feeling lousy with my brain fog, fatigue and bloating, and now I was told I needed to stay away from ALL sugars, even natural sugars like honey and dates. I thought I had a pretty good diet; I was confused and to be honest a bit depressed. With such as restrictive eating plan what on earth was I supposed to eat?
Many people end up losing a lot of weight on the first few months of an anti-Candida diet, along with key nutrients. We need to remember to nourish ourselves! While on a Candida diet, the goal is to starve Candida and not ourselves. Starving ourselves is not the way to heal our body. To restore balance in our bodies, we need to nourish our bodies with nutrient-dense superfoods, and aim to create balance and harmony in our digestive system.
Healing can and will take place as long as we adhere to a strict diet, and incorporate the necessary supplements, herbs, and, or prescriptions. I’m not going to lie the first few weeks are challenging, but the results are well worth it. By following a yeast free diet, it will lead to better health by allowing your body to gain strength and build up your immune system.
The TOP 5 Foods to Fight Candida!
Coconut oil – it contains a fatty acid, called caprylic acid. This anti-fungal interferes with Candida growth by poking holes in the walls of the yeast cells, causing them to die off. I use coconut oil for cooking, add it to my coffee substitute, and smoothies.
Garlic – it contains allicin, a sulphur-containing compound with natural anti-fungal properties. When eaten raw, this is one of the best anti-fungals. After chopping, or pressing your garlic, let it rest for 10 minutes before eating, or adding to the pan, the more allicin is generated and the stronger the medicinal effect.
Cinnamon – is an anti-inflammatory spice with anti-fungal properties. It appears to damage yeast cells, causing them to change and eventually die off. You can enjoy cinnamon tea, add it to your favourite smoothie, or add it while cooking.
Cruciferous Vegetables – such as broccoli, Brussel sprouts, arugula, cabbage, and radishes, contain isothiocyanates, the sulphur and nitrogen containing compounds that attack Candida.
Pau d’Arco Tea – is the bark of a rainforest tree which has active principles, mainly lapachol which is anti-fungal, and very beneficial in helping treat Candida. You can enjoy up to 4 cups a day. A great brand is Traditional Medicinals.
If you do have Candida I want you to be patient with yourself throughout this journey. You are not trying to win, or do this perfectly. You are trying to get in tune, and in harmony with your own body. Please know that many people have successfully healed themselves from Candida, you can too!
Disorganization can create unnecessary stress. Organization, on the other hand – “To simplify or get rid of mess, disorder, complications, etc: declutter your life” can increase confidence, productivity, and reduce stress leaving you with more time to spend doing the things that make you happy.
Peter Walsh shows us here how to declutter key areas (kitchen, master bedroom, & home office) in your house in order to help de-clutter your mind. Remember your home is often a reflection of your life.
Kitchen – When you have an organized kitchen, your life will feel a little less chaotic, and it will take the guesswork out of meal planning, allowing you to easily find what you’re looking for to make a fast and nutritious meal. To be honest, having a clean and organized kitchen wasn’t always on my favourite list of things to do, but now I have found it saves me an invaluable amount of time and energy.
Bedroom – With so much going on in our lives, we often overlook the simple things like a disorganized bedroom, or closet….that alone can create unnecessary stress. When you have an organized sanctuary, your life will feel a little less chaotic. Learn how to minimize your things for maximum benefit, don’t overthink it…just let it go!
Home Office – Most of us have home offices these days. Sometimes it is where we work in addition to our main office. Other times we are in a home office full time. Are you making your day as productive as possible? Take a few minutes before you leave at the end of the day to clear your desk and make it presentable. When you walk into the office the next day, you will be able to find what you need and can get down to work right away. There will be no down time, and you will be off to a good start.
Before you start having a good clear out, make sure you declutter. This is a great time to get rid of things you don’t need or want. Consider donating.
In addition to Peter’s tips, it’s a great idea to ditch any products with too many ingredients or ingredients you can’t pronounce. Also, check on medications, creams, and ointments to see if they have passed their sell-by date and throw them away. Ladies, throw away any makeup that’s more than a year old, and declutter your handbag. Did you know if your bag is too heavy, it can lead to shoulder and neck pain? Also, a new study revealed “women’s handbags are contaminated with more bacteria than the average toilet,” – click on this link to learn how to get your handbag spick & span.
Cleaning can feel like a chore, but make it fun and get the entire family involved.
Coconut oil has been demonized in the past… because it contains saturated fat.
Yes, coconut oil is almost 90 percent saturated fat, but not all saturated fats are created equal. The saturated fat in coconut oil is mostly lauric acid, a medium-chain saturated fatty acid that appears to have a more neutral effect on heart health when compared to longer-chain saturated fats found in meats and dairy products.
Coconut oil products are credited with numerous nutritional properties, among them anti-viral, anti-bacterial, and anti-inflammatory. It is also said to promote weight loss, a healthy digestion, and provide immunity support. Not to mention a great moisturizer for your skin and hair.
Dr. Josh Axe explores the many uses for coconut oil and its benefits in this article.
I use this tropical oil for so many things because it has a wide array of health benefits, and it is one of the most versatile and healthiest substances.
I personally use it daily for cooking as it has a high smoke point and it doesn’t go rancid due to its high heat tolerance. It is great for baking, stir-fry’s or as a dairy free replacement for butter. I also add it to smoothies for energy. In addition, I add it to my Chicory Cup (coffee substitute) as a coffee creamer. I know you are probably thinking I have gone mad. Actually, the first time I heard about adding oil and fat to coffee, I’m sure the look on my face was a mix between confusion and disgust. Well, I was pleasantly surprised, it is delicious and it doesn’t dilute the flavour. It provides a rich and creamy consistency. Using a blender or mini bullet blender, blend the coffee or coffee substitute and coconut oil on high for about 5 seconds, and Bob’s your uncle!
I also use it to condition my hair. I comb it through my hair and let it sit for about an hour before I shampoo. This is known as pre-poo, nothing to do with your bowels 🙂 “pre-poo” is usually an oil treatment applied to your hair prior to shampooing or conditioning. This adds moisture, helps get the tangles out, add shine and improves the overall health of your hair. You can also add a tiny dab rubbed on your hands and then through hair, it makes a great anti-frizz treatment.
Lastly, I use coconut oil for oil pulling (oral detoxification procedure) – I use 1 tbsp. swish it for 15-20 minutes first thing in the morning. Please remember to spit it out into the rubbish bin to avoid any clogged pipes. Then rinse your mouth with salt water to remove any bacteria. Here is a link to learn the benefits of oil pulling.
Refined or processed coconut oil can be bleached, over-heated, and chemically processed to increase its shelf-life. Processing the oil changes the chemical makeup and the fats are no longer good for you! Make sure you buy extra virgin coconut oil for the greatest health benefits.
Are you looking for a fast, healthy, and delicious treat? Are you looking for something to satisfy your sweet tooth? Look no further. Black bean brownies are a delicious and nutritious twist to the traditional chocolate brownie. You might be a bit nervous about baking with black beans, but don’t be, they have a very mild flavour and are extremely rich, creamy, and full of protein. I have made these for many different events and everyone loved them!
Ingredients:
1 (15.5 ounce) tin black beans, rinsed & drained – try and find a BPA free tin, Eden is a good brand.
3 eggs – look for pasture raised, organic eggs.
3 Tbsp. coconut oil.
½ cup organic cacao powder.
¼ tsp. sea salt.
3 tsp. organic pure vanilla extract.
1 tsp. organic aluminum free baking powder.
½ – ¾ cup raw honey.
Instructions:
Preheat oven to 350°F. Spray an 8×8 square baking dish with cooking spray.
Combine black beans, eggs, oil, cacao powder, salt, vanilla extract, and honey, in a blender; blend until smooth.
Pour the mixture into the prepared baking dish.
Bake in the preheated oven until the top is dry and the edges start to pull from the sides of the pan, approximately 25-30 minutes.
Nutritional Benefits:
Black Beans: they contain fiber, potassium, folate, and vitamin B6. The fiber in the beans helps lower the total amount of cholesterol in the blood, and decrease the risk of heart disease. Black beans also provide special support for the digestive tract health, and our colon in particular. Traditional cultures took great care to prepare their legumes with a long soak before cooking to enhance digestibility and nutrient absorption. Soaking helps break down phytic acid and enzyme inhibitors that are in your gut causing you gas, heartburn, reflux and other digestive ills.
Eggs: they are an excellent source of high quality protein. More than half of the protein is found in the egg white, along with vitamin B2. The whites also contain selenium, vitamin D, vitamin B6, vitamin B12, and minerals such as zinc, iron and copper. The yolks contain 100% of the fat soluble vitamins A, D, E, and K. The egg yolk is the part of the egg that is the richest in nutrients, with more than 90% of the calcium, iron, phosphorous, zinc, thiamin, folate, vitamin B6, and vitamin B12.
Coconut oil: it is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (HDL) in your body, but also help to convert the bad cholesterol (LDL) into good cholesterols. By increasing the HDLs in the body, it helps promote heart health and lower the risk of heart disease. Coconut oil also contains medium-chain fatty acids. These fatty acids are easier to digest, are anti-microbial and anti-fungal, great for regulating yeast.
Cacao: is loaded with magnesium, fiber, iron, and antioxidants. In addition to carrying oxygen, iron helps make red blood cells and is essential to your immune system. Magnesium helps produce energy and maintain a normal heart rhythm.
Salt: sea salt contains vital minerals such as sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements. The health benefits of sea salt include good skin care, improved dental health, relief from rheumatoid arthritis, muscle cramps, psoriasis, and osteoarthritis.
Vanilla extract: contains numerous antioxidants, including vanillic acid and vanillin. Antioxidants protect your body from damage from harmful components, such as free radicals and toxins.
Baking powder: contains baking soda as one of the ingredients. The bicarbonates in baking soda work by immediately neutralizing stomach acid, helping to relieve heartburn, and indigestion.
Honey: it has anti-inflammatory effects and ability to sooth coughs and some believe it can offer relief to seasonal allergy symptoms. Honey is also an excellent source of all-natural energy, and is loaded with antioxidants that may help prevent cellar damage. Honey can be an all-natural cure for the common cold, and just two teaspoons of honey can be the remedy to a persistent cough. Due to its natural antibiotic properties honey can also be used to help treat wounds and burns.
Typically, when we think of something that seriously satisfies our sweet tooth, that ‘something’ isn’t the epitome of healthy….well this one is. So now when those pesky cravings hit, whip up a batch of these Healthy & Delicious Black Bean Brownies! Enjoy!!
Did you know that we absorb up to 60 percent of what we put on our skin? Did you know that the average woman uses 12 products, containing 168 different ingredients, every single day?
We focus a lot on eating a ‘clean’ diet, but our body washes, lotions, shampoos, skincare products, cosmetics, suntan lotion, and even toothpaste contain countless chemicals that are just as harmful as GMOs or toxic food.
The skin is the body’s largest organ and absorbs what you put on it. Every day we use products that we think are safe, but the truth is that a lot of these products are NOT safe. In a typical day, you might be exposed to over 200 different chemicals, many of which are suspected of causing cancer or wreaking havoc with your hormones.
It’s impossible to avoid every single synthetic chemical, but you can do your part in limiting the amount of toxins your body is exposed to. Educate yourself and do your research before you buy. Be an informed consumer. This article covers the ingredients to avoid when buying your personal care products.
Be sure to check out the EWG’s Skin Deep Database to research toxic chemicals that could be in your cosmetic and personal care products. Get educated and avoid these harmful, hazardous, and toxic ingredients. Make sure you read your labels and become your own detective.
Cooking your own meals affords you the peace of mind that goes along with having complete control over the type and quality of ingredients in your meals and to control portion sizes. Restaurant and other commercially prepared foods are notoriously high in fat, salt, and sugar. Preparing meals at home also allows you to easily accommodate family members or guests who have allergies or food intolerances.
Reclaim your kitchen. Throw away items with high fructose corn syrup, hydrogenated fats or sugar, and those with a list of ingredients that you can’t pronounce. Fill your shelves with real, fresh, whole, local foods when possible. Plant a garden if you have a green thumb, or if you’re like me who unfortunately doesn’t, you can join a local CSA – Community Supported Agriculture – click here for more information on how to do that.
Try to avoid frying foods by learning to roast or bake or even by adding more raw foods to boost flavour and reduce extra calories. Experiment with herbs and spices to reduce your salt intake. You can also incorporate lemons and limes to add flavour.
Not only is eating at home kinder to your waistline, but it is also kinder to your wallet. Eating at restaurants even just a few times a week can easily cost more than a full weeks’ worth of groceries. The key to maximizing your savings is being organized. Plan your week’s meal in advance and write a grocery list and remember NOT to shop on an empty stomach. If you don’t have time to eat a meal prior to going to the grocery shop, then make sure you have some healthy snacks. You can make this a family activity. You don’t have to make elaborate labour intensive meals, keep it fast and simple.
Cooking at home also teaches you to savor the food you have made. The act of preparing and cooking your own meals can help everyone who is involved learn to appreciate and enjoy the food. Learning to savor your food can help you tune into the act of eating, making you less likely to overeat and thereby less likely to become overweight.
Children benefit greatly from the ritual of eating meals together. Family meals provide opportunities for sharing the day’s events. Cooking meals at home and involving your children in food preparation is the best way to teach them healthy eating habits as found in this article from Dr. Mercola.
The most important and the most powerful tool you have to change your health and the world is your fork.
Dr. Mark Hyman
Tip: Don’t forget about left-over’s, they are a great time-saver. For example, if you make one large pot of quinoa in the morning you can eat it for breakfast to substitute your sugary cereal, mix it with a salad for lunch, and use what’s left to add to a stir-fry for dinner.
Please reach out and let me know if there are any specific topics you would like me to blog about. I would to hear your thoughts.
Today I’m featuring a guest blog from the inspiring Elicia Miller, aka The Candida Expert. Elicia was an expert guest on my Radiance at Any Age summit. In addition to being a Candida Expert, she is also a Motivational Speaker, Author, Certified Holistic Health Coach, Core Emotional Healing, Inner Child and Journaling Facilitator. Elicia believes that “your symptoms are a gift” and you must find the emotional root cause of your symptoms.
Anger is a normal emotion, one that all of us experience from time to time. So many of us hold onto anger because we think that it is the right thing to do, we don’t want to upset the apple cart. Repressed anger tends to have deep roots, going all the way back to childhood, and it can be hard to manage by yourself. But learning to express anger can protect your heart, mind, and overall health.
Read on for Elicia’s featured post:
I didn’t learn how to tap into my repressed anger until I was in my late 30’s. The unprocessed anger sitting in the pit of my stomach caused me to numb out using alcohol and drugs in my 20’s, and once I stopped those, I turned to food binges.
My repressed anger manifested in Candida yeast overgrowth and feeling victimized by the emotionally unavailable men I would attract into my life.
Anger is usually avoided like the plague. Most people were taught that anger is bad and you should never get angry. Anger, though, like all emotions, is healthy and needed.
Anger is healthy.
Anger alerts us that we need to set boundaries. It tells us something is wrong and gives us the energy to do something about it. If someone is using, abusing, neglecting or violating you, the healthy response is to get angry and say STOP, and then if it continues, to take other self-affirming actions.
I hear people say they processed anger by talking about how pissed they were. That is like saying you processed grief by saying how sad you are. Both are thinking and talking about your emotions and not feeling them.
How anger gets repressed.
So where does repressed anger come from? As innocent children we are 100% dependent on our caretakers. Most of us grew up in dysfunctional homes where our parents were not taking care of their own emotional needs and so they didn’t take care of ours. They left us crying in the crib, they told us not to feel the way we do, or act the way we do. They may even have failed to protect us from sexual and other abuse in the home. We had every right to feel angry but we didn’t express it; we repressed it to protect ourselves. We shut down, acted “perfect” and left our bodies to not feel the pain and anger. Back then, this actually served us well. However, when we experience neglect or abuse later in life, we tend to follow the same outdated patterns that can end up resulting in various symptoms and struggling to get what we really want.
The missing piece.
As adults, a lot of people are doing everything “perfect” to get healthy, including eating right, seeing healthcare providers, exercising and meditating. Many are still suffering from chronic symptoms, depression, anxiety, and dysfunctional relationships though. Often, people using spiritual principles jump right over anger to forgiveness. They aren’t fully embodied and are still living unconsciously from their pain. You know it when they are talking love and light but you don’t feel their peace or see it in some of their actions.
Many people acknowledge that there is an emotional root cause to their symptoms so they try tapping (EFT), hypnotherapy, Reiki, affirmations and other forms of healing to clear the emotions. In my experience, while these provide temporary relief, the patterns of learned pain avoidance and anger repression are maintained. The problem with many of these approaches is nobody is actually feeling the repressed anger. You can’t talk about it, tap it out or have someone else clear it for you. You have to feel the anger.
Let go of the anger.
Try this next time you get triggered and feel angry: (when you are alone) take a pillow with two hands, lift it over your head and bash it down on your bed while screaming “FUCK YOU!!!”. Repressed emotions are stuck energy and you need to move the energy with your whole body. You feel it? Now yell “FUCK” …it comes from your gut, where the anger is buried. Anger is a four-letter word. You will also notice during the anger release that other long-buried emotions are also released, including sadness and joy. Also with the release, comes more energy!
Anger is an empowered emotion. It moves you out of your shame, despair, hopelessness and stuck sadness and into courage, determination and love. Once you express what’s repressed, your heart will open, forgiveness arises naturally, and you move on in gratitude.
Explore your defenses.
If this topic turns you off or makes you uncomfortable than there is more to explore, such as your unconscious beliefs: “mad is not okay, it is not safe to feel, my feelings don’t matter and I’d rather think (not feel) about my feelings.”
Anger release is a part of a more complete, effective and efficient emotional healing process that I’ve developed to live a more fulfilled, free and joyful life as the real you. Click here to learn more.
Optimal health involves addressing and resolving your anger and other emotional traumas as quickly as possible — without letting old emotional wounds contribute to more negativity, and therefore disease, in your mind and body.
Spring is not just a time to clean and refresh your home, but also a great opportunity to rejuvenate and cleanse your body. According to traditional Chinese medicine, spring is the time of year to focus on the liver. The liver absorbs everything our body takes in and ingests. By eating some of these foods we can help detoxify our hard working liver and remove toxins.
Did you know that the beauty of your skin, hair, nails, and body depends on the health of your liver? When your liver isn’t healthy, your appearance can suffer. However, you can “eat yourself beautiful” by taking care of your liver and eating fresh, seasonal foods.
To help you, I put together a list of my top liver-loving beauty foods:
Lemons: Lemon, an alkaline fruit, is rich in vitamin C and is your ultimate liver detoxifier. Add it to your water daily to encourage healthy bile flow. Here is a great tip from Jamie Oliver on how to juice your lemons.
Tip: As healthy as lemons are please note they can wreak havoc with the enamel on your teeth. Please take a look at this article and short video to learn how to prevent any damage to your teeth.
Artichokes: Artichokes are the perfect vegetable for the liver and gallbladder because they increase bile production and elimination, and lower blood pressure.
Asparagus:High in glutathione, a vital antioxidant needed for detox, and folate, asparagus is another perfect detox vegetable. Asparagus is tasty when eaten cooked or raw. You can also juice it, as well as add it to a stir-fry or soup.
Dandelions: This bitter green stimulates digestion. You can drink dandelion tea, and add them to a salad or sauté them in coconut oil.
Garlic: Garlic, a well-known superfood and one of nature’s best antioxidants, is antibacterial, antiviral and anti-fungal. It promotes detoxification and helps prevent cancer.
Nettle: Nettle, a super herb loaded with natural iron, antioxidants, and minerals, helps strengthen the liver, kidneys, and adrenals. If you are feeling tired or having trouble sleeping, this is your powerhouse herb. You can consume dried nettle such as in tea or find fresh nettle from a local farm.
Peas: Rich in vegan protein and packed with essential nutrients, peas are an ideal food to substitute for heavier protein sources.
Sea Vegetables: Sea veggies, including dulse, nori, kelp, arame, and kombu, are amazing supplements for a healthy lifestyle. Add one teaspoon to your meals to boost your intake of minerals and jumpstart your thyroid. The brand Maine Coast Sea Vegetables makes my favourite sea veggies. You can buy them on Amazon or at Whole Foods.
Leafy Greens: Leafy greens such kale, Swiss chard, spinach, bok choy, mustard greens, and watercress are wonderful for liver detoxification as they also increase bile production and elimination. You can sauté them, add them to a stir-fry or a smoothie, or make a salad with them.
Fresh Herbs: Garnish your salad, top a sweet potato, or freshen up a smoothie with fresh herbs known for removing heavy metals from the body. Heavy metals can lead to candida, hormonal imbalances, and poor sleep.
Superfoods: You cannot go wrong by adding a teaspoon of superfoods to your smoothie or green juice. These superfoods diminish heavy metals and amplify energy. Chlorella, spirulina, wheatgrass, chlorophyll, barley grass, and wild blue algae are the top superfoods for your liver.
Integrating the above-mentioned foods into your diet will go a long way towards a healthy liver. However, it’s also important to keep in mind that the health of your liver doesn’t only depend on your physical well-being; it also depends on your emotional well-being.
A toxic mind that’s filled with hatred, anger, and other negative emotions will clog your liver and prevent it from functioning as it’s meant to. When this happens, you may experience hormonal imbalances, constipation, acne, weak nails, grey hair, and sleep issues. Therefore, it’s important to make sure both the food in your body, and the thoughts in your mind, are serving you well.
If you have the time it’s a great idea to make your own almond milk. Ideally the almonds need to be soaked as they contain phytic acid. Phytic acid is a compound that comes from the phosphorous found in plants. Too much phytic acid can inhibit the thyroid, hamper digestion, and leach vital minerals from the body, such as zinc and iron. Phytic acid also interferes with the natural enzymes your body needs to digest your food. Just because nuts and seeds are considered good sources of protein and nutrients, doesn’t mean your body can absorb these nutrients. All plants contain phytic acid in some levels, but grains, legumes, nuts and seeds typically contain the highest levels.
Soaking helps reduce the acid and helps with digestion.
To soak:
Add the nuts to a bowl of warm or room temperature water.
Let soak for 24-48 hours.
Leave them to sit on your counter, I like to cover mine with a cloth.
Empty the nuts into a colander, and rinse until the water runs clear removing any remaining phytic acid.
Blend them for approximately 2-3 minutes.
Pour through a nut bag or cheesecloth and strain the pulp. Store in a glass mason jar for up to three days. As it sits in the fridge it will settle just give it a shake before serving.
Please make sure you thoroughly clean the nut bag they can get quite stinky if not washed properly, leave to air dry.
If you can, try making it at home…. here is a short video showing you how to make almond milk.
Today my guest editor is Dr. Michelle McMacken. She is a board-certified internal medicine physician and an assistant professor of medicine at NYU School of Medicine. She is committed to educating patients, medical students, and doctors about the power of healthy eating and lifestyle modification. You can learn more about her here.
Dr. McMacken’s article 12 Tips for Healthy Weight Loss with Benefits Beyond the Scale is spot-on for sustainable weight-loss. Diets and deprivation simply do not work for long-term success.
Here are twelve of my favorite weight-loss tips:
Start “crowding out” animal products, high-fat foods, and processed foods.
Gradually add more whole plant foods to your diet. You can begin with plant foods you already like and build from there. Eat a whole plant food (such as a piece of fruit) or a dish made from whole plants (such as a vegetable or bean soup or a salad) before one of your usual meals, so that you won’t have as much room for the less-healthful foods.
If you are ready to make the full leap to a whole-food, plant-based diet, you will likely see benefits even faster. Consider trying one of the many plant-based/vegan “kickstart” programs available online or in print.
Focus on the positive—the nutrient-dense, high-fiber foods you are adding to your diet—instead of what you are taking away.
Enjoy experiencing new flavors (this is what I call “taste-bud rehab”), rather than focusing your mental energy on the unhealthy foods you are trying to remove from your diet.
Choose the right kind of carbs!
Avoid processed carbs, such as white bread, white rice, and white pastas, even if they are vegan/plant-based. Stick to whole plant foods in their most natural form—brown or wild rice, quinoa, barley, oats, sweet potatoes, beans, lentils, and of course, an abundance of colorful vegetables and fruits.
Remember that oil is a processed food.
Oil is very dense in calories, so it can easily sabotage your weight-loss efforts. Oil-based salad dressings, for example, dramatically increase the calories in a salad.
Avoid liquid calories.
Don’t drink your calories, especially in the form of sports drinks, sodas, other sweetened beverages, and alcohol. The calories in these drinks add up fast and don’t fill you up. And for weight loss, in my experience, eating whole fruit trumps drinking fruit juice. Water is the only beverage we actually need.
Have conversations with your family and/or close friends.
Talk to the people you live with about how they can best support your weight-loss efforts. Many of us have cravings for certain junk foods and/or sugary desserts, and when these items are readily available in the kitchen, it’s pretty challenging to resist them. Ideally, family members should be on board with not bringing these foods into your house. In my practice, I encourage my patients to bring their partners and other family members to their appointments with them, so we can talk about behavior changes together.
Track positive behaviors (such as taking a walk at lunch, trying a new vegetable, or avoiding a sugary coffee beverage).
Keep track of the positives, so that you can look back and see the progress you are making. Many of these changes have important health benefits, independent of weight loss. Also, keep in mind that losing just 5% of your body weight can have significant health benefits if you are overweight or obese.
Aim for at least 30 minutes of physical activity most days of the week.
Your daily activity can be as simple as walking. Although dietary changes tend to be more effective than exercise for weight loss, exercise is key to preventing weight regain and has numerous other health benefits.
Eat as mindfully as you can.
Whenever possible, avoid reading or using technology (television, computer, phone, gaming, etc.) while eating. Savor each bite and focus on the experience of tasting your food.
Be aware of your hunger cues.
Rate your hunger on a scale of 1 to 10, where 1 is very full and 10 is extremely hungry. Don’t let yourself get to a 9 or 10. This requires some planning. Eat something when your hunger level reaches 7 or 8, so that you won’t become ravenous later and make a desperate, unhealthy food decision.
Don’t worry if you don’t lose weight right away.
The rate at which people lose weight depends on many factors, including activity level, age, muscle mass, health conditions and medications, and of course caloric intake. I don’t encourage setting goals around the rate of weight loss. Rather, focus on behavior and health goals, such as cooking at home more often, eating more servings of whole plant foods, and increasing physical activity. For most people, this approach will result in safe and sustainable weight loss. I’m not a fan of fasting for weight loss, meal replacement programs, weight-loss pills/supplements, or other practices that are not durable and do not promote long-term health.
What if you are already eating plant-based but not losing weight?
Examine whether you are eating refined carbohydrates and other processed foods on a regular basis. Look out for added oils and sugars in your food. Are you eating out at restaurants and/or getting take-out regularly? These meals tend to be much higher in calories than similar meals prepared at home. Finally, consider reducing portions of calorie-dense foods such as dried fruits, nuts, olives, seeds, and avocados.
So what is the best way to eat for weight loss and overall health?
We’ve known for a long time, from large-scale observational studies, that vegetarians and vegans consistently have lower body mass indexes and significantly lower rates of obesity compared with omnivores. Research also shows that animal products are linked to weight gain and that plant-based diets are effective for weight loss, without calorie counting or measuring portions. This is likely due in part to the high fiber content, which promotes satiety without excess calories.
Research aside, thousands of personal anecdotal reports and years of clinical experience attest to the fact that people who begin following a whole-food, plant-based diet almost always lose weight, and sometimes dramatically!
Probably the most important benefit of following a plant-based diet for weight loss is that it also decreases the risk of heart disease, high blood pressure, high cholesterol, diabetes, dementia, certain cancers, and even death. I know of no other “weight-loss diet” that can make such a claim. As a physician, I don’t think we should be separating weight issues from other health risks. I question the wisdom of following a diet (high-protein, low-carb, for example) that might help you lose weight in the short term but increases your chance of having significant health problems later on.
Thanks to Dr. Michelle McMacken for her insights into healthy, and sustainable weight loss.
Join my 14-Day Online Spring Detox starting April 25th, 2016
Are you feeling sluggish, tired, or stressed? Have the last few months of cold winter days made you gloomy? Spring isn’t only for cleansing your body, but also for cleansing your mind and soul. Traditionally, many cultures have adopted the art of cleansing your mind and soul through meditation, especially during the springtime.
Introducing meditation into your life will renew your inner self and bring light to the life you live.
Find a mantra that resonates with you, an area that is peaceful, and a comfortable seat. Setting a timer for the amount of time you wish to meditate will help to avoid any distractions and interruptions during your session. Typically, most meditations last approximately 20 minutes; However, adjust the time you spend meditating to your specific needs!
Ideally, you will want to have two mantras. The first, focusing on something you would like to bring forth into your life; the second, focusing on something you would like to transition out of your life. It is crucial to focus on your breathing during meditation, inhaling when thinking about bringing something into your life and exhaling when thinking about letting something go. After choosing your mantras for the day, you are ready to begin your meditation. Repeat your mantras until your timer goes off. To further your reflection, you may journal daily about your meditation.
Studies have shown that morning meditation helps to lower blood pressure, improve circulation, reduce anxiety and stress, and promote relaxation. Cleansing your soul by releasing those negative feelings in your life while bringing in positivity promotes a healthier and happier lifestyle.
Aside from meditation, waking up at the same time every day ensures you are establishing a routine and helps to eliminate those sluggish feelings incurred from waking up late, or after the sun has risen. Some ancient rituals also recommend splashing water on your face first thing in the morning to wake up and rehydrate the skin. Developing a routine that includes meditation will ensure you wake up eager to tackle the day with a positive outlook and vision.
Meditation is an art form that takes time to develop and perfect. Simply focus on your breathing and your mantras and you’re well on your way to a relaxed mind and renewed soul this Spring!
Thanks for reading, and keep well,
JOIN MY 14-DAY ONLINE SPRING DETOX STARTING APRIL 25th, 2016!
Have you considered doing a detox, but wondered if it was right for you? Are you unsure about which foods to eat that will yield the best results? Then this article is for you!
With flu season in high gear, and summer drawing near, now is the perfect time to detox your body! A simple detox is the foundation of a long-lasting, healthy, and vibrant life. Not only is it a program specific to improving your inner body, but detoxing is beneficial for the mind and soul as well.
First of all, what is a detox? Detoxing is the process in which you rid your body of the harmful toxins that have built up over a period of time, and in turn, you’ll have a healthier inner & outer body, mind, and soul. Detoxing can help to increase your energy levels and fight fatigue, as well as assist in weight loss and strengthen your immune system!
Here are 8 superfoods that should be making their way into your shopping trolley this Spring!
Watercress, Spinach, and Kale are staples to your detox, and can be used in a variety of ways such as smoothies or salads. Aside from the fact that these leafy greens are packed with high-quality nutrients and vitamins, they also aid in lowering cholesterol, restoring energy levels, and help to decrease your chances of developing cancer.
Asparagus is one of the most beneficial superfoods, offering kidney and bladder cleansing support. Asparagus can be oven roasted with a little bit of seasoning, which brings us to our next two superfoods, Garlic and Cayenne Pepper!
Garlic and Cayenne Pepper act as the perfect bridge from tasteless foods to delectable meals! By seasoning your food with Garlic and/or Cayenne Pepper, not only are you aiding in detoxifying your body, but you’re ensuring that your meals taste delicious! The sulfur found in Garlic works specifically to rid your body of toxins, while Cayenne Pepper helps to support weight loss and promote heart health!
Dried fruit is the perfect alternative to those tempting, yet unhealthy grab-n-go snacks! For example, dice up some dried Peaches and throw it into your morning oats, or snack on dried Apples throughout the day! In moderation, Dried Fruit helps to reduce excess fat and lower cholesterol while aiding in the detoxification process.
Carrots are rich in glutathione which aid in the detoxification of the liver! Additionally, Carrots are loaded with Vitamins A, C, & K! It’s best to consume carrots raw, perhaps with avocado or hummus. Keep in mind, it’s crucial to eat all of the foods mentioned above, raw, as heating can destroy some of the beneficial properties they contain!
Aside from these 8 superfoods, make sure you are drinking at least 64 oz. of water, per day. If you’re finding that the taste of water is unappealing or mundane, add some sliced Strawberries to a gallon of water and refrigerate it overnight. The next day, you’ll have a gallon of ice-cold Strawberry-Infused water that’s just as delicious as it sounds!
Enjoy your detox and remember that when it ends, it doesn’t mean you should suspend your healthy eating! Make it a habit to look good, feel great, and eat nutritiously plentiful foods! Happy Spring!
JOIN MY 14-DAY ONLINE SPRING DETOX STARTING APRIL 25th, 2016
The holidays are over, summer is drawing near, and warmer days at the beach are upon us! What better way to feel better, look better, and rid your body of toxins than with this “Spring Cleaning Smoothie”!
Are you struggling to get in your recommended daily servings of fruits and vegetables? Are you skipping breakfast because of time restrictions? Do you feel tired or less energetic? Fear no more! It’s time to be proactive about your health, especially when there’s a smoothie recipe THIS delicious and beneficial for your mind, body, and soul! Start off your morning with this high-quality smoothie dense in nutritional value, drink it midday as a snack, or take it on-the-go.
SPRING CLEANING SMOOTHIE
1 ½ cups dairy-free milk, such as almond milk, hemp milk, or cashew milk
½ cup pea or broccoli sprouts
¼ teaspoon ginger powder
*1 handful mixed greens
*1 apple
*3 kale leaves
½ lemon, juiced
dash of cayenne pepper
Ice – optional
Where you see this * icon please buy organic if possible. These products have the highest pesticide load. A great list to keep handy when shopping is The Dirty Dozen & The Clean Fifteen. To get your own copy of these lists click here.
Click here for a short video from Dr. Andrew Weil about pesticides and our food.
What exactly will this smoothie do for me, you might ask?
Dairy-free milk such as Almond, Coconut, or Hemp Milk are loaded with vitamins, rich in protein, and are packed with minerals. Dairy-free milk is also cholesterol-free and easier to digest! Broccoli and Pea Sprouts are superfoods shown to have anti-diabetic and anti-microbial properties, improving kidney function, and killing cancer stem cells! Ginger and Cayenne Pepper act as anti-inflammatories! Cayenne Pepper also acts as an anti-allergen, anti-fungal, and antibacterial! The additional fruits and vegetables tie in this smoothie providing you with the ultimate cleanse for a healthier liver while riding your body of toxins that have been building up!
Want an extra boost? Add in a scoop of your favorite probiotic powder to aid in your gastrointestinal health while enhancing your immune system response! You can find probiotic powder at most grocery stores or health food stores!
Make this “Spring Cleanse Smoothie” part of your daily routine! You’re on your way to a happy and healthier you! Trust me, your liver will thank you later!
Thanks for reading, and keep well!
AND COMING SOON...
Are you ready to feel more energetic? More balanced? More confident? Are you ready to get rid of those pesky cravings? Are you ready to learn how to create healthy habits?
I wanted to personally share my upcoming 14-day clean eating program with you. It’s designed to help you Feel Better, Look Better, and Be Better.
We spend a lot of time taking care of others. It’s now time to say YES to YOU! No fad diets, no pills, no powders just real food to simply your life and get back to basics with cleansing and detox techniques! If you’re ready to move to the next level of being Radiant at Any Age, join me for my spring detox starting in a few weeks…stay tuned for details!
As a health coach, people always assume that I eat a ‘perfect’ diet and do all the right things….well, to be honest, I don’t! I love crisps/chips, cheese & onion sandwiches, and my mouth waters at the thought of a French baguette with cheese, not to mention my red wine. And I certainly have a long way to go in the self-care department, but I do follow the 80/20 rule. Simply put, 80 percent of the time I focus on good-for-you foods, and 20 percent of the time I can indulge as I please. Remember deprivation doesn’t work and we all have good and bad days, and that’s okay because it’s all about balance and moving forward.
We’ve all been there, you’re in the car and hunger strikes, at a party not sure what to eat, or at a restaurant just staring at the menu. I’m often asked what I should eat when I’m out and about. I know many fear eating out when you’re trying so hard to follow a healthy plan, but eating out doesn’t have to sabotage a healthy diet.
Today I’m featuring a guest blog from the inspiring “Lady” Julie Montagu, aka The Flexi Foodie. Julie is a yoga & nutrition teacher at London’s top studios, a holistic health coach, teacher/lecturer, and author. Julie recently published her book, “Eat Real Food”, she is also the creator of her own superfood energy snacks perfectly coined JUB Julie’s Unbelievable Balls – she is on the realty show Ladies of London – she launched a healthy menu at a local London restaurant named Bumpkin – she is founder of the Flexi Foodie Academy – and Julie is also a wife, and mum of 4 children!! WOW I think you might call her an expert on healthy living, or aka superwoman!!!
She sums herself up in one sentence “A yogini, health coach and wellness warrior that believes that what we eat is essential to the way we look and feel and that small changes to diet and attitudes around food and exercise can make a huge, positive difference in our lives.”
I think it’s important to remember that “we’re not perfect, we will make mistakes. But we’re doing our best, and that’s good enough.” -Geneen Roth.
Many thanks to Julie Montagu for allowing me to share her article!
Using smart-eating strategies such as these from Julie Montagu will help you stay focused and on track. Julie’s tips are spot on. Click here to read Julie’s article!
Keep well and thanks for reading, and don’t forget to enjoy yourself along the way!
AND COMING SOON...
Are you ready to feel more energetic? More balanced? More confident? Are you ready to get rid of those pesky cravings? Are you ready to learn how to create healthy habits?
I wanted to personally share my upcoming 14-day clean eating program with you. It’s designed to help you Feel Better, Look Better, and Be Better.
We spend a lot of time taking care of others. It’s now time to say YES to YOU! No fad diets, no pills, no powders just real food to simply your life and get back to basics with cleansing and detox techniques! If you’re ready to move to the next level of being Radiant at Any Age, join me for my spring detox starting in a few weeks…stay tuned for details!
When it comes to weight loss, slow and steady wins the race. Focusing on small simple changes makes healthy eating more manageable and sustainable over the long term.
These ingredient swaps not only help with weight loss, but they also add more nutrients to your diet.
Berries
Strawberries, raspberries, blueberries, and blackberries are all packed with powerful antioxidants & vitamin C. They are also an excellent source of fiber, and help boost your immune system. Try and buy organic when possible. Berries are heavily sprayed with pesticides and still contain these pesticides even after washing.
Zucchini
If you’re looking for a versatile veggie, look no further than zucchini squash (courgette). You can enjoy it raw or cooked. Zucchini keeps the heart strong, helps with weight loss, improves eye health, strengthens teeth & bones, helps lower cholesterol, & improves your overall health. Have you ever tried zucchini noodles? They are a staple in my house (even my teenage daughter loves them). Click on this link to learn how to spiralize your zucchini creating your pasta substitute.
Even though spiralizers are all the rage, you can use a knife, peeler, or a mandolin.
Try and buy organic when possible, look for a sticker beginning with the number 9.
Cauliflower
Cauliflower can be considered a superfood, it helps fight cancer, it boosts heart health, is anti-inflammatory, is rich in vitamins, minerals, antioxidants & phytonutrients, it boosts brain health, it can aid in detoxification, is a great source of fiber, and is so versatile. If you don’t have time to prepare a cauliflower, you can now buy it already chopped. It’s called “riced cauliflower” available at Trader Joe’s for those in the United States. Cauliflower also makes a great pizza bottom.
Mushrooms
Mushrooms are loaded with antioxidants and immune boosting properties. They help with weight management as they are hearty and filling. Mushrooms are also a great source of vitamin D. Did you know that mushrooms actually produce their own vitamin D? If you leave them outside with their bum in the sun, they will create more vitamin D. A Portobello mushroom is also a great substitute for bread in a sandwich or a burger.
Almond Milk
Almonds help prevent heart disease, support healthy brain function, maintain skin health, help to control blood sugar, help digestive health, fight inflammation, and they are the perfect snack. If you can try making it at home….here is a short video showing you how to make almond milk.
Many of the recipes call for a cheesecloth; I get in a bit of a mess with cheesecloths, so I like to use a nut milk bag. You can find them here on Amazon.
Avocado
Great news for avocado lovers (I’m one of them). Avocados contain vitamin K, B6, & C, fiber, potassium, folate, & copper. As much as I adore avocados, it’s frustrating when you’re so looking forward to eating one and it’s either rock hard or mushy. Watch this short video and learn how to find the ‘perfect’ avocado.
Beans
Beans are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium, and zinc. If you have time, soak your beans in water overnight as this helps with digestion.
Greek Yogurt
Greek yogurt has twice as much protein as regular yogurt, and contains probiotics. These healthy bacteria helps promote a healthy gut. Please make sure you read the labels and look at the sugar content. Here is a guide from Dr. Oz – Consumers Guide to the Best Greek Yogurt.
Collard Greens
Collard greens are part of the cabbage family, and are low in calories, high in fiber, help fight cholesterol, and are loaded with multiple nutrients with anticancer properties. If you can, buy organic as they are heavily sprayed, and even after a thorough rinsing, the pesticide residue remains on the leaves.
Oats
Oats are a good source of fiber, vitamins, minerals, and antioxidants. They also help to lower blood sugar and cholesterol levels. Oats are naturally gluten free, but if you have Celiac disease, or are gluten sensitive, always look for oats that say ‘gluten free’ – this is a safer option, but not always guaranteed due to cross contamination with wheat. Oats are often processed in the same facilities as other grains. Something to consider!
Kale
Kale is low in calories, high in fiber and iron, loaded with vitamins A, C, & K, has powerful antioxidants, is anti-inflammatory, and is high in calcium. Not to mention it’s great for keeping your liver in tip top shape, which helps us detoxify. If possible, try and buy organic kale to avoid ingesting the pesticide residue.
Bananas
Bananas are a healthy source of fiber, potassium, vitamin B6 & C. They can also help with heart and digestive health. Click here to learn how to find the perfect banana.
Just remember, it’s not all-or-nothing! Aim to eat healthfully most of the time.
While food is critical for health, balance & happiness, there are other areas of our life that often go overlooked that are also essential forms of nourishment. Joshua Rosenthal, Founder & Director of The Institute of Integrative Nutrition (where I trained), coined the terms ‘primary’ & ‘secondary’ foods. You may initially think that food would be considered a ‘primary’ food as did I, but according to Joshua, food that we put on our plate is actually secondary. Healthy relationships, regular physical movement, a fulfilling career, and a form of spiritual practice (prayer, meditation, breathing etc.) are all forms of primary foods, and when we aren’t balanced in one of these areas, we tend to overindulge in our secondary foods – actual food.
If we aren’t getting the ‘primary’ food we need, eating all the actual food in the world won’t satisfy our hunger. Do you remember a time when you were so high on life that food was an afterthought? Playing outside as a child not a care in the world, never thinking about your next meal, your first boyfriend, working on an exciting project at work, etc.…food was an afterthought.
Our bodies are intelligent and when we give it what it needs, it will usually perform optimally. However, we are often not giving it what it needs and it sends us messages. These messages take on many different forms: cravings, weight gain, anger, low-esteem, and the list goes on.
Relationships: We have many different relationships throughout our life, but it is important to cultivate relationships that are healthy and support our individual needs, wants, and desires. Today, we are leading overly isolated lives thanks to modern technology. Most centenarians (people 100 years or older) interviewed all value their relationships with family member and friends and consider it a vital part of their lives. Healthy relationships provide support and sense of purpose and belonging. We are all starving to be heard, and crave human touch and interaction. We can, and often do get along without this support but in time, we will crave that connection to feel satisfied.
Physical Movement: Our bodies thrive on movement, the challenge is to find something you enjoy doing and build that activity into your routine and lifestyle. But do what you enjoy, if you don’t enjoy going to the gym, you’re not likely to go there if it’s a chore. Find out what it is that you enjoy and make it FUN. Different forms of exercise will give you different types of energy and satisfaction.
Career: For many people, their career defines them, their identity, and their self-confidence. We spend a great deal of time at our workplace, yet how many people actually enjoy what it is they do? Many feel powerless to change their job situation. Finding what you love to do is essential to living a healthy balanced life. But it’s not always feasible to change careers. In that case you must find a way to improve your current job situation. Sometimes it only takes a few minor adjustments to make a huge improvement. Feeling happy and productive in the place that you spend so many hours is important to your sense of well-being.
Spirituality: This can take any form, such as breathing, meditation, or prayer. It is unique to the unique individual. Whatever it is that you choose, the goal is to quiet the busy mind, relax the body, and bring awareness and peace to you. This is an area that I need to improve on.
The circle has twelve sections. Place a dot on the line for each section to designate how satisfied you are with that aspect of your life. A dot placed towards the center of the circle indicates dissatisfaction, while a dot placed towards the periphery indicates happiness. When you have placed a dot on each line, connect the dots to see your Circle of Life. The instructions are explained in detail in the article.
Once you have completed this exercise hopefully you will have a clear vision of any areas that my need your attention. It’s quite an eye-opener!!
I suggest doing the same exercise every few months to see if your circle has become more balanced.
“I believe that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual and social well-being.” Dr. Frank Lipman
In 2015, I interviewed 21 wellness experts for The Radiance at Any Age Summit. We discussed wellness, clean nutrition, detox, mood, & stress management, self-healing, and more… all as a way to gain insight to find renewed confidence and energy. It was such an honour for me to interview these 21 inspirational wellness experts.
I asked each expert to share a tip, or something they felt was important to remember in life. I wanted to share them with you.
Joy Winkler – “I’d have to say that radiance and youthful vitality come, not so much from any lotion or potion you can buy, but instead from the inner glow that comes from savoring each and every moment and choosing to live joyfully, regardless of what’s going on around you.”
Lindsey Smith – “Love is the most nutrient dense ingredient we have. Don’t forget to infuse it when you cook. Eating and cooking with love is a great way to experience all the nutrients food has to offer.”
Fern Langham – “Choose the radiant life that is seducing your lungs.”
Andrea Beaman – “Always remember to love and care for yourself first. Once you do that, everything else will be taken care of.”
Chloe Brotheridge – ‘Schedule in time every day to relax and do something for yourself. If it’s not scheduled it often doesn’t happen.”
Sharon Feanny – “So, at the end of the day it’s all about balance. What keeps me on track is Living Fit, that means eating a plant based diet, getting daily exercise and committing to my Yoga and Meditation practice. From this healthy foundation, I’m able to enjoy and Live LIFE to its fullest. I am present with my family, I connect with friends, I find time for travel, adventure and learning new things all the time. Most importantly though, is making sure I am Living LOVE..First of all, self-love as you can’t truly love others unless you love and accept yourself. When you love yourself you can open your heart to all beings and in doing so, you leave the world a better place! So I invite you to daily check in with yourself and ask “Am I Living Fit, Living Life and Living LOVE”?? Namaste!”
Elicia Miller – “The #1 key to radiance at any age is self-love, loving your inner child and listening to your needs; through that comes the desire to take care of your body with healthy food, exercise, rest, healing practices, feeling your emotions (instead of numbing them causing dis-ease) plus you will make sure to have healthy relationships and choose based on how you feel around people and situations. When you love yourself, you have confidence, self-esteem and self-acceptance and are able to love others with compassion instead of judgement. And there is nothing more beautiful and radiant than a loving person who is aligned with their higher self. I think being radiant is all about being authentic, healthy, excited about life, playful and loving.”
Rachael Pontillo – “Eating the right foods and using the right skincare regimen for your unique needs + a self-loving, positive mindset = radiant skin for life!”
Evita Ramparte – “Fast. Fruit. Forgiveness. Eat Fruit. Get Juicy! Cleanse. Detox. Rejuvenate. Reclaim Your Body. Reclaim Your Life. Rise Like A Phoenix From The Ashes!”
Ann Louise Gittleman – “Your vision will become clear only when you look into your heart.”
Rachel Feldman – “Be true to your self-care, honor putting yourself first and be self and you will radiate, detoxify with ease and lose weight naturally. It will be easy when you, put you first. Step into the sexy self you are because you deserve it.”
Lynn Burns – “An attitude of gratitude can make all the difference. It will enrich your entire life and journey.”
Donnalynn Civello – “When you start to learn the life lessons you chose for yourself, the lessons get much easier and your life gets much happier and more peaceful. Do the work. Get the lesson and get out. Your life will be much better for it. What are you waiting for?”
Janet Raftis – “If you are vulnerable and show your heart, when you need it most, others will hold it up for you to see.”
Linda Celauro – “Do what feels right for you—don’t compare yourself to anyone else….and always trust that inner voice.”
Camille Leon – “Whatever it is you want, if you want more of it, better health is likely to help get you there faster. Holistic and natural health options create positive ripple effects (instead of negative side effects). And we have them at the Holistic Chamber of Commerce where you can search for free!”
Sandra Zimmer –
Authentic communication combines your emotion, your situation and what you want to happen.
Your heightened emotion provides information to help uncover what you need to communicate to others.
Every woman needs a form of self-expression to release the intensity of life and to reclaim the state of peace where she is free to communicate authentically.
Self-expression is the thing you do for yourself to release inner emotions. Communication is the message you give others to share what you think, feel and want.
Jeanna Brown – “Wanting to live a healthy lifestyle is a choice, nothing is perfect but you must try.” “Both emotional and physical wellness are equally important.”
Jolene Hart – “Instantly add more antioxidant power to your plate by focusing on eating an array of colorful foods. These natural pigments are a symbol of the powerful anti-aging, beauty-boosting phytochemicals contained in your food!”
Betty Murray – “One of the most profound things you can do for your health is reduce your busy-ness – the constant stress of being a human doing creates an atmosphere of self-care as a luxury rather than a requirement. It also leads to poor food choices and skipping exercise, rest and proper sleep – all factors that reduce our radiance.”
Holli Thompson – “Age is a function of what’s going on in our brains and our lives. Our thoughts can create an extraordinarily beautiful aging process.”
These are all great reminders for us!
My takeaways…
Inner Beauty Endures, Regardless of Age…
Taking Care of Yourself on the Inside will be Reflected on the Outside…
Eating Well and Proper Self-Care Need to Be Non-Negotiable…
Temporary Fixes Are No Cure…
Everything You Need to Be Happy is Already Inside of You…
I hope we can all Rediscover the Radiance and Inner Beauty that lives in us ALL!
I hope you’re enjoying the summit. As many of my guests are health coaches, I thought I would share with you what a health coach actually is and what we do.
What Does a Health Coach Do?
Working with a health coach can have significant short-term and long-term benefits for individuals and companies alike. Because the focus of a health coach, also known as a wellness coach, is on staying healthy rather than treating illness, the potential for significant change is almost unlimited. This pro-active approach to health and wellness builds a new and powerful health consciousness in the individual; leading, encouraging, and supporting them toward making conscious choices in the areas of nutrition, exercise, and developing a healthier mindset.
My goal is to inspire and assist others to achieve a healthier lifestyle and overall wellbeing by understanding that health and healthy living is not simply limited to eating well but it also encompasses relationships and our physical and mental health. If either one is off, or we are not fulfilled in these areas, finding balance is very hard to achieve. I hope to share tips to show you that a healthier lifestyle doesn’t need to be difficult, or overwhelming. If I’m lucky, I might even be able to take the fear out of the dreaded “green drink.” I also want to provide information that is accessible and easy to understand. There are so many conflicting dietary theories and information available, so I hope to deconstruct them and help you find the one that fits into your lifestyle, at this particular time and stage of your life.
Healthy living in my opinion is about balance and not about being totally virtuous in every single lifestyle choice you make. Feeling and looking healthier doesn’t have to involve a total life overhaul.
As a health coach, there are some things that I like to tweak to get my clients back on track. They are easy to implement into your everyday life, and will make a big difference in your long-term wellbeing. Here are examples of a few things I might suggest:
Start your morning with lemon water – it aids in digestion & detoxification, rejuvenates your skin, and it helps with weight loss, to name a few.
Increase your water intake – we are made up of 55-75% water, so if you’re not drinking enough you will likely feel sluggish, foggy, & lethargic.
Prepare your meals in advance – by meal prepping on Sunday you can get your week off to a great start, and minimize your time in the kitchen throughout the busy work week.
Chew your food – the more you chew, the easier it is for your stomach to digest.
Find ways to reduce stress – stress unbalances hormones and spikes cortisol, not only undermining our efforts to lose weight but also any efforts we make towards being healthier. Some great tools are keeping a journal to release thoughts, and an app called Headspace.
End the day with an Epsom salt bath – it helps ease stress, promotes relaxation, and release toxins.
Take time for YOU – “Self-care is care provided for you, by you. It’s about identifying your own needs and taking steps to meet them. It is taking the time to do some of the activities that nurture you. Self-care is about taking proper care of yourself and treating yourself as kindly as you treat others.” Remember its okay to put yourself first!!
Now these don’t sound too awful do they?
So let’s get into the nitty gritty….a more technical explanation….
How a health coach can help you
According to the International Association for Health Coaches, a DC-based advocacy group for health and wellness coaches, “A Health Coach is a guide and supportive mentor who empowers clients to take responsibility for their health and cultivate positive lifestyle choices.” While this is accurate, it’s also a bit technical, and far too limiting. This article in the U.S. News & World Report Health section – describes our role in more everyday language.
When you decide to work with a health coach, or when your employer chooses to add wellness coaching to your menu of health care choices, you will receive the support you need to implement meaningful lifestyle changes that will further your wellness goals. A health coach can offer broad-based support for overall health and wellness, or may specialize in areas such as:
Weight loss
Weight management
Stress management
Binge eating
Improved nutrition
Food cravings
Exercise and fitness
Shopping for healthy foods
Compulsive eating
Increased energy
Enhanced mental focus
Self-esteem and self-sabotage
Juicing for weight loss and detox
And many other areas of health and wellness
Again, based on what is most important to you, you may wish to hire a coach who can help you in many areas, or you may choose to work with a health coaching specialist, someone who will help you focus on changing one crucial area of your life.
It’s important to always remember that your health coach will not replace your doctor, but will instead support your wellness goals in an effort to help you avoid needing a doctor as often as you may have in the past. The goal is to help you set goals that will lead to a healthy lifestyle, rather than regularly getting sick and being treated after the fact.
To learn more about my approach, please visit my website.
Are you ready to unlock your fountain of youth? Are you ready to learn the secrets to a healthier and more balanced life, enabling you to have Radiance at Any Age? I’ve put together The Radiance at Any Age Summit to help you discover those things – and more!
Beginning January 18th, you’re invited to learn from 21 Experts on Wellness, Clean Nutrition, Detox, Mood, Stress & Weight Management, Self-Healing, and more – all as a way to help you find renewed Confidence and Energy!
The 21 Radiant Women I’ve chosen to share their insights and support with you have been interviewed and recorded, then the event will go live, with recordings being emailed out. In addition, all of the guest speakers provide a FREE gift for you, just for attending!
Here are just a few of the experts you will hear from:
Rachel Feldman – detox specialist. Rachel believes in the power of detoxification, cleansing, and clean eating and natural solutions!
Holli Thompson – former VP for Chanel, turned creator of Nutritional Style. Holli believes in seasonal eating for a healthy, happy, radiant, and delicious life!
Chloe Brotheridge – calm coach. Chloe helps women to cope with stress and anxiety, enabling you feel calmer, happier, and more confident!
Ann Louise Gittleman – the first lady of nutrition. Ann Louise discusses her anti-aging tips, and secrets to staying radiant in middle years and beyond!
And many more! And – all of them Radiant Women themselves, and Recognized Wellness Gurus!
I chose to do this summit to find out if the infamous ‘fountain of youth’ could be found in the latest jar of skin cream or the latest procedure. What I discovered I must say did quite shock me. Overwhelmingly, 21 successful, and radiant wellness experts concluded that radiance comes from within…that is where the real beauty is!
While we see these famous quotes:
“Getting older is evitable, but aging is optional” – Christiane Northrup
Age is just a number…
“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” Mark Twain
40 is the new 20, 60 is the new 40….
You get wiser with age!
Let’s be honest, some days it’s not that easy to embrace your age, especially after finding those few stray grey hairs and wrinkles that seemed to appear overnight. I must admit turning 40 did hit me. I started looking into the mirror more closely, and those fine lines and wrinkles that hadn’t really bothered me in my thirties were suddenly staring back at me, and I was paying much more attention to them.
I know I’m not alone. It seems that many women including my own friends and clients have concerns about aging. Shockingly according to the Global Industry Analysts report, global spending on anti-aging products was estimated to reach $291.9 billion in 2015 – that’s astounding.
We are bombarded with ads like “look good for your holiday parties – Botox specials,” “ultimate anti-aging serum,” “this cream can banish bat wings, whittle the waist, minimize hips and thighs, and melt belly bulge.” Subconsciously, this makes us feel inadequate.
There’s no doubt that people around the world are preoccupied with aging. We are all looking for ways to turn back the clock. Why are we so obsessed with wrinkles and aging in the first place?
Some key takeaways from my summit…
“Be true to your self-care, honor putting yourself first and be self and you will radiate, detoxify with ease and lose weight naturally. It will be easy when you, put you first. Step into the sexy self you are because you deserve it.” Rachel Feldman
“Instantly add more antioxidant power to your plate by focusing on eating an array of colorful foods. These natural pigments are a symbol of the powerful anti-aging, beauty-boosting phytochemicals contained in your food”! Jolene Hart
“Radiance and youthful vitality come, not so much from any lotion or potion you can buy, but instead from the inner glow that comes from savoring each and every moment and choosing to live joyfully, regardless of what’s going on around you.” Joy Winkler
“Do what feels right for you—don’t compare yourself to anyone else….and always trust that inner voice & your radiance will shine through.” Linda Celauro
“The #1 key to radiance at any age is self-love, loving your inner child and listening to your needs; through that comes the desire to take care of your body with healthy food, exercise, rest, healing practices, feeling your emotions (instead of numbing them causing dis-ease) plus you will make sure to have healthy relationships and choose based on how you feel around people and situations. When you love yourself, you have confidence, self-esteem and self-acceptance and are able to love others with compassion instead of judgement.
And there is nothing more beautiful and radiant than a loving person who is aligned with their higher self. I think being radiant is all about being authentic, healthy, excited about life, playful and loving.” Elicia Miller
“Always remember to love and care for yourself first. Once you do that, everything else will be taken care of.” Andrea Beaman
Not only will you learn that age really is just a number, but you will discover that the “healthy glow” that every woman strives for is attainable naturally – by taking care of yourself and putting yourself first. It’s not found in the latest fad diet, skin care cream, or hot new ‘procedure’. No, it’s found in YOU!
What is the most MOST IMPORANT thing you will learn from this Summit? Your Inner Beauty is the key to Radiance at Any Age!
This summit truly has made me view my wrinkles and greys in a different light. Yes, it’s true that in our middle years we might have more wrinkles, but they are signs that we have experienced life, we have lived and laughed, and the best is yet to come. And with self-care and self-compassion, we truly can be Radiant at Any Age!
Please take a few minutes to watch this video. I find it both empowering and inspiring –
As we enter the New Year, the focus for so many of us is on change. How can we make this year better than last? Let’s be honest: change is hard, that’s why so many of us have difficulty sticking to our New Year’s resolutions.
While this article “World’s Worst Movie” is not specifically pertaining to New Year’s resolutions, I thought it was very relevant. In this article Susan Foxley is spot on with her insight about our “mental movies.” If we hold onto negative thought patterns and are unable to let go of our past, it makes it very difficult to change, and we end up in a vicious cycle of repetition. Adjusting our mindset isn’t easy, but a necessity. Why do we replay negative thoughts and experiences in our mind? Perhaps a sense of familiarity? It’s important to take a look at what isn’t working in our life and make adjustments. Remember the definition of insanity? Doing the same thing over and over again and expecting a different result. I know I’m guilty of this.
I realize now more than ever how strong the connection is between our thoughts, our words, and our actions. So many of our problems are rooted in our way of thinking. A negative mind produces negative words, negative thoughts, and consequently a negative life. What matters is how we relate to these thoughts that are created. Just because we hear thoughts of doubt, insecurity, or regret – doesn’t mean we have to listen to them. We need to eliminate those annoying roommates in our head. As Arianna Huffington would say “send them an eviction notice and send them on their way.”
“Change your thoughts and you change your world.” – Norman Vincent Peale
The nature of our thoughts determines the quality of our life whether they are sad, happy, or contented. Happy, optimistic, and positive thoughts bring about joy and confidence. Pessimistic, sad and depressing thoughts on the other hand, create a sense of doom and gloom in our life. With this in mind, I think it’s clear that we must make sure our “mental movies” create happiness and a sense of fulfillment in our life. Our actions are the practical manifestations of our thoughts. Fortunately, it seems that our brain is able and willing to adapt to changes that we bring about in our thinking patterns.
In essence, our thoughts are our ammunition, so we must choose them wisely. We must recognize that we do have a choice, how we interpret challenges, setbacks, and criticism for example, is our choice. As Susan points out “You have the remote. You make the choices. You can always change your mental channel or change your mental page.”
Your thoughts create your reality…
You control your thoughts….
Take it upon yourself as Susan suggests to control your own reality.
Remember,
“No matter how many mistakes you make or how slow you progress, you’re still way ahead of everyone who isn’t trying.”
The month of December, regardless what holiday you celebrate, can be a challenging and stressful time for many people. How you are feeling around the holidays can directly impact how and what you eat. While this time of year can bring lots of joy & happiness, for many people, it can be quite stressful. If you are feeling anxious about the upcoming holiday, remember that with a little preparation, mindfulness, and mental effort, we can keep ourselves grounded and together so that we can celebrate and connect with family and friends to create a healthy, relaxing, and restorative time.
If you are going to an event, remember to eat before an event to fuel your body, don’t starve yourself all day in anticipation. You’re in danger of arriving ravenous and eating everything in sight. By eating throughout the day, you are less likely to over-indulge.
2.Planning ahead:
Creating a healthy eating schedule will keep your metabolism elevated by preventing overeating & giving in to those pesky cravings.
3.Balancing your meals & use a plate:
Might sound silly, but using a plate can help you keep track of what you are eating. Fill your plate with healthier options first, leaving a little room for those treats.
4.Stocking up on healthy snacks:
Always have healthy snacks available to avoid temptation. Nuts & seeds are great options.
5.Watching your alcohol:
Remember to watch the calorie-laden eggnog, and pay attention to your holiday drinks. Before you know it your coffee has turned into a dessert.
6.Focusing on the event:
Try socializing with friends, family members, or colleagues and concentrate on mingling not just eating.
7.Finally, try and treat the holidays as one day, not one month.
Get back into your healthy regime after the event. If you do overindulge, don’t dwell on it. Acknowledge it and move on.
If you do find yourself tempted, and those pesky cravings are attacking try these easy “5 D’s” to help manage your cravings – they really do help!
They are Delay – Distract – Distance – Determine and Decide.
Delay: Postpone whatever you’ve got a fancy for, wait 10-15 minutes. You’re not saying ‘no’ you are simply stopping to think before you eat.
Distract: Try a non-food activity to give you something to do. If you’re at an event, engage in conversation. If you’re at home, call a friend, or brush your teeth. Often cravings disappear in a few minutes when we keep our hands and minds busy without food.
Distance: It’s important to keep your food triggers at arm’s length. If you’re at home, keep those tempting foods hidden, or better yet try and avoid buying them. If you’re at an event, focus on the conversation and guests around you rather than the food.
Determine: After waiting 10-15 minutes, determine whether you are physically hungry, or simply thirsty, often these two get confused. Also, consider whether you might have an emotional or boredom hunger. Try and avoid getting over-hungry. This can be solved by keeping to a regular eating schedule.
Decide: Now it’s time to make a decision. Do you really want that ‘something’ that you have been eyeing, does it still look as appealing, or has the temptation passed? The important lesson here is to think before you eat.
If you do overindulge, don’t dwell on it. Acknowledge it and move on.
Today I’m featuring a guest blog from a friend & colleague Jennifer Hill. Jennifer is an Educator, Intuitive Eating Health Coach, and the Producer and Host of Portsmouth, NH’s Public Television Show, “Intuition Nutrition.” She also helps Creative Entrepreneurs with the tech side of things as a Virtual Assistant.
As the holiday season fast approaches I think we can all relate to feeling a little frazzled. It might seem hard to stay on track with festive sugary treats presenting themselves at every turn, but it’s not impossible. Hopefully after reading Jennifer’s article “sugar sucks” you will be able to resist those unhealthy temptations, and enjoy the holidays without regret.
Tip: Did you know that sugar has 56 different names? Neither did I until recently. Print this link – and keep it with you when you are grocery shopping.
Remember to always check the labels!
Here’s Jennifer’s Guest Blog Post:
The other day I was presenting to a group of teachers at a leadership conference. I spoke of the importance of weaving wellness into every day life at school. For students and teachers. We touched on a lot of topics, and when people were giving me their “takeaways” from the presentation, one participant raised her hand and simply stated, “Sugar sucks.”
I laughed out loud, because it is so true! (And I love hearing educated grown-ups loosen up and talk like that)
Her comment inspired me to share this letter. A quick note before you read, this break-up happened a while ago, but I just put it down in writing as more of an empowerment exercise to share with you.
Dear Sugar,
Where do I begin? It’s time to move on. It’s not you, it’s… Oh, whatever – I’m not going to sugar-coat it for you. You suck.
But I didn’t always think so – let me explain.
You were that handsome suitor with a twinkle in your eye, promises of everlasting love and showering of gifts. Scratch the surface, and you are really a co-dependent , invading parasite, wreaking havoc on every part of life.
You were the idea that everything would be alright, if we added something sweet to it. You were an energy-sucking vampire, disguised as happiness in a shiny wrapper.
“Why get so dramatic?” you say. “You love me and you need me. You’ll be back,” you claim with faux confidence. “Come here, one last taste for the road,” you implore. “You and I belong together!” you exclaim.
Sorry, bud. Buh-bye. Like I said, you suck.
And here is why:
(Adapted from 146 Reasons Why Sugar Is Ruining Your Health by Nancy Appleton, Ph.D.)
When you are with me, you suppress my immune system, making it easier for me to get sick. Sick and weak, just where you like me to be.
You can interfere with absorption of calcium and magnesium. (Which I need, for healthy bones and muscles) (But you probably don’t want me to be that strong, do you?)
You can weaken my eyesight. Yep, so I can’t see your imperfections as well.
You make me gain weight. Of course, then I feel crappy about myself, and you are conveniently there to “help” me.
You can cause arthritis. You’re so mean.
You can cause heart disease and emphysema. Helloooo?! Google up leading causes of death in women.
You can increase cholesterol. Don’t you get it that my genes don’t need any help?
You make my skin age by changing the structure of collagen. (But I know you’ll always love me, right? Ha!)
You cause headaches, including migraines.
You can contribute to Alzheimer’s disease. And I have too much good in my life to want any help losing the memories of it all.
Here’s the long and the short of it:
Life is sweet enough without you.
Food tastes even better without you.
By the way, I have a new sweetie now. I guess you can say I’m “dating” (pun intended).
Dates. Dreamy, naturally sweet dates. Full of iron, fiber, antioxidants, potassium, vitamins and minerals. Honest and upfront, sweet with benefits.
Sugar, it was sweet while it lasted. I will treasure the memories, especially those first few encounters. But I know it will never work out. In fact, I highly recommend you take a good look at yourself. Really.
I hope more of us wide-eyed sweet seekers do not fall unwittingly into your trap. I am just glad I realized what I had gotten myself into before it was too late, and I was totally hooked on your charm and empty promises.
One diet does not work for everyone, and fad diets will always come and go –
Believe me, I’ve tried most of them! When you decide to lose weight, I know you want immediate and noticeable results, trust me I can relate! Any fad diet will give those to you. What it won’t give you, however, is long-term sustainable weight loss success.
After you have achieved your goal weight and go off the fad diet, it’s more than likely that you will, as most people do, revert back to your old eating patterns, and the lost weight inevitably returns. Not only are you now eating those formerly forbidden foods that contain more calories, but you also require fewer calories because the severe calorie reduction of the fad diet lowered your basal metabolic rate and stripped you of some muscle along the way. If you now eat the same number of calories as you did before the fad diet, ironically, you will actually weigh more than before.
Restrictive strategies set us up for failure in the long run.
As a society, we have been falling victim to the diet mentality for far too long and then blame ourselves because they don’t work. It’s not your fault! ANY restrictive diet will have a yo-yo effect.
When you deprive your body of the nutrition it needs, it keeps track.
“The problem with severely restricting diets that is that they jolt your body into starvation mode, preventing your body from burning unwanted fat and storing more fat and calories for you to survive on. When the body can no longer get its calories from food it looks to get some of its calories from lean muscle. This results in muscle loss. Less muscle means a slower metabolic rate causing stalled weight loss or even worse weight gain.” – Dr. Mehmet Oz
So if fad diets don’t work, what are we to do? Find what works for you and your family, and don’t eat anything you don’t like, even if it’s supposed to be the next ‘wonder food.’
For weight loss to be permanent, it must be sustainable.
A good rule of thumb I enjoy and practice is the 90-10 rule. 90% of the time I enjoy (I honestly do) a healthy balanced meal plan and 10% of the time I indulge in whatever takes my fancy. During this 10% of indulgence, it’s important to not be so rigid and most importantly, don’t impose any guilt on yourself, simply enjoy! Great food can be one of the great joys of life. This ratio will give your body what it needs and allows you to enjoy the food you love, which is essential for a healthy diet and a healthy mindset.
Let’s be clear, a cheat meal shouldn’t turn into a cheat day or week, or include an entire pizza followed by a tub of ice-cream. We need to be careful that a cheat meal doesn’t turn into binge eating which can rapidly destroy your progress. Rather, your 10% meals should include some foods, in reasonable quantities, that might not normally fit into your plan. It’s best to schedule your 10% meals. This will keep you committed to your eating plan as well as give you something to look forward to. Remember, the goal is to add more ‘real food’ that your body recognizes and can absorb and utilize nutrients from.
It’s all about baby steps!
There will always be a new fad diet on the horizon tempting you with miraculous results. We need to find what works for us as individuals, and importantly what doesn’t, and take ownership of our own health. It’s time to be your healthiest you, emphasis on you, not the person you think you should be.
Remember to use your food journal, and Hara Hachi Bu as tools in your food journey.
I’m sure you’re wondering what on earth that is….not to worry, I wondered the same thing not too long ago. Hara Hachi Bu is a Japanese philosophy that they have been following for generations. Simply put, they only eat until they are 80% full. They eat until they are no longer hungry instead of eating until they are full. People living in Okinawa Islands off Japan enjoy exceptionally long and healthy lives. One reason may be that they practice this form of self-restraint and self-discipline.
Most of us are used to eating until we feel full, which is past satiation. This is often where our extra weight gain comes from. It’s important to understand why we overeat. Once we can establish a pattern, we are better equipped to prevent it from reoccurring and can focus on positive permanent change.
At each meal, try leaving the plate before you are full and see how you feel. Eat until you are no longer hungry, instead of eating until you are feeling full. This does involve some mindful eating.
Only by eating slowly and becoming more aware of how you feel will you be able to know when you are 80% full.
The reason that eating this way can result in weight loss is actually perfectly logical. Apparently, our brain takes 20 minutes to recognize that our stomach is full. As a result, if you keep eating until you feel ‘full’ then you have, according to scientists, over eaten by about 20%.
When you follow Hara Hachi Bu, you stop when you perceive that you are full. However, because your brain is a little slow recognizing fullness, when you are 80% full you are actually 100% full. At that point, you have eaten exactly the right amount of food to prevent your stomach from stretching beyond its normal size.
Eating beyond the point of true fullness causes our stomach to stretch, leading to weight gain over the years.
I admit it does take some getting used to and can be quite a challenge. You may feel a little awkward leaving food on your plate at first, but try it for a few days and make note of how you feel. Remember the importance of keeping a food journal. This is another great example of when it would come in handy.
Of course, there is more to the Okinawan diet than simply stopping before you are full. They feast on healthy foods, such as fresh vegetables, and fish, and they avoid processed foods, along with other self-care rituals. But, it would appear that Hara Hachi Bu plays quite a significant role in their longevity and lack of age-related health problems.
A healthy lifestyle is within your reach. It does not have to be difficult OR overwhelming – and this is the first in a series of blog posts that will show you how.
Over the next few weeks, I will be focusing on Healthy Habits for Women 40 & Beyond!
Today’s heathy habit is food journaling – keeping track of what you eat & drink.
As with everything in life, change occurs and we go through different stages, shapes, and sizes.
Ladies, it’s important to accept that as we age, our bodies will change. I think the key here is not to compare yourself to others, and that includes yourself! Don’t focus on how you looked twenty years ago, or even five for that matter.
Let’s embrace our body now; we only have one so let’s cherish it!
Be honest with yourself ladies. If the cause of your weight gain isn’t clear to you, try creating a food journal for a few days, be a food detective and investigate what you choose to put into your body. To create permanent lifelong change, we need to know the underlying cause.
So many of us think we have a balanced diet when in reality it can be quite a different story. By keeping track of what you eat and drink, you will have a far better idea of what you are actually consuming. The results might just surprise and even shock you.
A food diary/journal is a great way to keep you on track and appears to aid in weight loss. We tend to eat more than we think we do. A recent study following 1,800 men and women over a six-month period showed that those who kept a food diary lost 50 percent more weight than those who didn’t.
You don’t need a personal dietitian to start a food log, all you need is the time and commitment to track everything you put into your mouth, but when I say everything, I do mean everything.
Be honest with yourself. Remember this is a tool designed not just to help you get back on track, but also give you motivation you need to make further positive changes so the entries must be accurate. When you look back at your entries, you can often tie you’re eating habits back to connections to stress, emotions, timing and even location. You can assess how stress and other factors may be controlling your food choices.
Accountability and awareness are key components. Keeping track of what you eat is also a valuable tool to identify exactly which foods work for you and which don’t. Remember we need to be food detectives looking for hidden clues. We are trying to discover what foods are causing hidden inflammation and irritation in addition to portion sizes. Use your food diary to note how you feel after each meal. Are you energized or exhausted? Be specific about what you just ate.
E.g. milk – what kind? (Whole, 2%, nonfat); toast (whole wheat, white, buttered); chicken (fried, baked, breaded); coffee (decaffeinated with 1 tsp sugar). You get the idea! Use a diary to write down everything you eat & drink. Include any skipped meals, restaurant meals, and any indulgences ….
Please be honest. Having visual evidence of your eating habits can be quite an eye-opening experience. You can write in a journal, keep notes on your computer, or use an app on your phone. Do whatever works for you – just jot it down!
Stay tuned for the next Healthy Habit for Women over 40 & Beyond!
I would love to hear from you, so please email me with any questions you may have, or suggest topics that you would like to be featured on my blog/website.
Constipation tends to be something that we avoid in our everyday conversations. It is not a very glamorous conversation, but it is an important one. It’s nothing to be embarrassed about, and if you’ve ever experienced it (and who hasn’t) you know it’s not a laughing matter.
My first experience with constipation was in university, largely due to my awful diet (shh). Yes, diet really does play a role in going to the loo, I’m living proof of that. There are many things you can do to help relieve and prevent that awful bloated and uncomfortable feeling.
In this article by Kris Carr, Kris mentions drinking more water. This simple step has really helped me. Most adults need around 8 to 10 glasses of water per day, but if you’re suffering from constipation try to up your water intake.
Adding more fibre and roughage to your diet does wonders. Some great sources are nuts, berries, beans and flax meal or seeds. Exercise is another constipation buster, if you want things to move through your body, you need to move too! This is a tough one for me as exercise isn’t my favourite thing to do (shh). Even a little exercise does a lot to relieve constipation. Begin with walking and gradually increase your exercise intensity. I recently discovered rebounding, it’s great fun.
The normal length of time between bowel movements varies greatly from person to person, but ideally we should aim for going to the loo once or twice daily for optimum health. Remember to listen to your body and pay attention to what it is telling you!
Good news, thankfully, constipation is something that can often be effectively treated naturally. As a bonus, many of the lifestyle changes that help constipation (diet, exercise, etc.) make you an overall happier, and healthier person – it’s a win-win!
1 bunch of kale, stems removed & leaves torn into 2-inch pieces
2 Tbsp. Coconut oil
Dash sea salt
Instructions:
Preheat oven to 200 degrees. In a large bowl, drizzle kale with oil. Season with sea salt. Toss until coated. Transfer to a rimmed baking sheet & bake for 30 minutes. Remove from oven and, using a spatula, flip kale leaves over. Return to oven & continue cooking until kale is dry and crisp, 20 to 25 minutes. Let cool completely. Store in an airtight container for up to 3 days.
In a bowl or glass add ½ cup coconut milk or yogurt. Top with 1 Tbsp. sunflower seeds, shredded coconut and 1/8 cup of berries. Top with ½ cup of coconut milk or yogurt, 1 Tbsp. sunflower seeds, shredded coconut, cinnamon and 1/8 cup of berries. Top with optional stevia and serve.
Place all of your ingredients in a food processor, or high speed blender. Blend until smooth. Taste & adjust seasonings accordingly. Serve with fresh veggies or crackers.
I used to make these for my daughter when she was young – the kids are getting their veggies without knowing it J
Ingredients:
2 pounds of firm white fish – I like Cod
½ cup almond meal
6 stalks celery, chopped finely
1 large onion, chopped finely
4 cloves garlic, minced
4 large carrots, finely chopped or grated
3 scallions, chopped finely
2 Tbsp. nutritional yeast – this adds a really wonderful cheese taste
I twig of rosemary
Dash sea salt & pepper or cayenne
Instructions:
Boil the fish with the scallion, and rosemary twig along with a dash of salt. Gently boil until soft & flaky. Once the fish is flaky, gently mix in all the remaining ingredients. Form in the shape of a burger. Cook for 25-35 minutes until golden brown. They go nicely with the kale salad.
You will need a 16oz mason jar, or any kind of glass jar with a lid
½ cup of chia seeds
1 cup almond milk, or milk of your choice, I like hemp milk
1 Tbsp. raw honey or maple syrup
2 Tbsp. raw cacao nibs
1 Tsp. pure vanilla
¼ Tsp. cinnamon
2 Tbsp. shredded coconut
You can use any fresh fruit or nuts as toppings.
Instructions:
Fill a 160z mason jar with ½ cup chia seeds.
Add 1 cup of almond milk, honey or syrup & cinnamon. Stir everything together and store covered in your fridge overnight, or at least for 2 hours to allow the chia seeds to soak.
Stir well before serving and add a little water or coconut water if it’s too thick.
Top with raw cacao nibs, shredded coconut & fruit & nuts of your choice.
The concepts of detoxification and cleansing have become very popular across North America in the past decade or so, for many good reasons. Not the least of these reasons is that the foods that are mass produced for consumers in Western countries are loaded with preservatives and chemicals, processed sugars, and salt. Further, many of these foods’ nutrients have been removed, leaving nothing but empty calories.
Foods like this, which have been so heavily processed, tend to sit in the gut or the bowels, leading to constipation, irritable bowels, and other digestive problems that can literally drain your energy, as your body struggles to metabolize things it wasn’t meant to digest.
Benefits of a juice cleanse
According to research performed by the Mayo Clinic, your body will require 6-8 hours to process a meal through your stomach and small intestine. However, that food will then require another 25-39 hours to pass through your large intestine and be eliminated. “The average transit time through just the large intestine (colon) was 40 hours, with a significant difference between men and women: 33 hours for men, 47 hours for women.” That is an awful lot of work for your body, isn’t it?
What this means of course, is that your body is constantly processing food: 24/7, 365. It also means that your body never really catches up, never mind getting ahead of the game; often leaving useless waste to stagnate in your bowels.
A juice cleanse can benefit you by reducing the amount of food volume you ingest, while still providing all of the nutrients, vitamins, and minerals your body requires to function normally. The resulting reduction in volume will allow your digestive system to purge itself of all the waste that has accumulated over many years. Your body will stop wasting energy on the digestion of difficult to process foods, or on eliminating old waste material.
Once your juice cleanse is complete, the clearing of your digestive tract will allow your body to function more easily and efficiently, leaving you the energy you need to perform more effectively. As a bonus, once your body has been detoxified of stagnant waste. Your mind will feel cleansed as well, with increased mental acuity and focus.
If you would like to know more about the benefits of juice cleansing and detoxification, please get in touch with me today for your FREE 30-Minute Wellness Consultation.
In the work bowl of a food processor, place the sunflower seeds, oats, oregano, mint, & lemon zest. Process until ground but not too mushy.
Place the lamb in a large mixing bowl and add the sunflower seed mixture along with the tahini, garlic, salt, pepper & other spices. Use your hands to gently combine. Form the mixture into four large patties, or eight smaller ones and place on a plate.
Heat a large cast-iron or other heavy-bottomed (not nonstick) skillet over medium heat. When the skillet is hot, add the burgers and cook for 5 to 6 minutes, then turn with a spatula. Cook for another 5-6 minutes.
My family enjoys them served with a salad or hummus.
Combine all of the ingredients in a large bowl. Stir until ingredients are combined and mixed well. Once they are mixed well, roll into 6 even balls. Serve or store in the fridge. I like to eat them after they have been in the fridge for an hour or so.
6 ounces cremini mushrooms, or mushrooms of your choice
2 cloves garlic
4 Tsp. mustard – I like apple cider vinegar but Dijon is fine
1 large egg beaten
Dash salt & pepper
Instructions:
Soak lentils overnight. Preheat oven to 350 degrees. Pour coconut oil in pan along with onions, sauté for 5 minutes then add mushrooms, carrots, celery, garlic and kale. Cook for 5 minutes. Add lentils and cook for 10 minutes. Remove from heat and add almond meal, mustard, beaten egg and salt & pepper mix together and form patties. Lightly grease baking sheet with coconut oil and add patties. Bake for 25-30 minutes. You can also sauté them. They go nicely with the kale salad.
A quick Google search for the phrase “Weight loss tips” will return nearly 200 million results in less than half-a-second. While it’s easy to appreciate and admire the search engine giant for such a response, it’s just as easy to become overwhelmed with the number of choices with which you’re presented. When seeing this massive list of possibilities, the phrase “What do I do now?” comes to mind.
I’ll try to summarize the points I believe most important, knowing that you can click over to the article if you want more information.
How to change the way you think about exercise
Perhaps the most valuable of the weight loss tips in the article, at least for me as a health coach, is the advice they give about adjusting your mindset. In fact, of the 10 tips they share, I would say at least half of them relate directly to changing your thinking about what it takes to lose weight – and keep the weight off. For example, the very fact that you might seek a “painless” way to lose weight implies that you’re also looking for an “easy” way to lose weight. This type of thinking can set you up for failure, if you refuse to accept that there will be some sacrifice involved in losing weight.
Points one and two concern exercise, and developing a mindset that will help you increase your commitment to physical activity. I know many of people who “hate to work out” (to be honest, it’s not my favourite thing to do either) so, just as the article suggests, I work with them to shift their thinking from “working out” and “exercising” to “being more physical” instead. This simply means taking advantage of the things you enjoy doing, such as playing tennis perhaps, to increase the amount of exercise you’re getting. This way, your focus is on the game, not the “workout,” which makes it far more pleasurable.
You can also employ some of the regular tasks you must perform to increase physical activity. Need to make a business meeting nearby? Walk to it instead of driving. Need to clear the yard of leaves and mow the lawn this weekend? Pick up the rake in favour of the leaf blower, then make mowing a workout. Heading out to visit a client at their offices? Park your car at the back of the lot and walk to the entrance, then use the stairs instead of the elevator.
You see, simply by changing your mindset about physical activity – by seeking more of it instead of always avoiding it, you can begin to burn excess calories without consciously forcing yourself into a dreaded “workout.”
If you would like to get some help with changing your mindset, and get more weight loss tips, get in touch with me today for your FREE 30-Minute Wellness Consultation.
Nepal, the soothing and stimulating properties of Wintergreen provide a fresh, uplifting aroma.
The concepts of detoxification and cleansing have become very popular across North America in the past decade or so, for many good reasons. Not the least of these reasons is that the foods that are mass produced for consumers in Western countries are loaded with preservatives and chemicals, processed sugars, and salt. Further, many of these foods’ nutrients have been removed, leaving nothing but empty calories.
A quick Google search for the phrase “Weight loss tips” will return nearly 200 million results in less than half-a-second. While it’s easy to appreciate and admire the search engine giant for such a response, it’s just as easy to become overwhelmed with the number of choices with which you’re presented. When seeing this massive list of possibilities, the phrase “What do I do now?” comes to mind.