Category Archives: Uncategorized

7 tips to get your life in balance

Beautiful young woman reading a book on the sofa.

We are all busy, some of us have careers, Super Mom, and life can certainly be a juggling act.  These are my set of rules that I follow strictly and religiously and you can get that same feeling if you apply these to your life.  Here are my top organizational tips to get it all done and not be frazzled.

1.  Write everything down.  Don’t count on your brain cells to remember it for you.  Put everything in your calendar whether it’s on your computer or your mobile phone.

2.  Use your notes and reminder app’s on your mobile phone.  It’s perfect to make grocery lists, doctor appointments, kids activities, and even that nail color you love at the salon.

3.  Paper calendar on my desk.  Write down all activities on paper.  You may be wondering why you would do this.  The value is seeing your month at a glance, so you can see where you can give yourself a break.  This will help you to create balance in your life.  It’s a great visualization tool for you because you’re not going to be able to see it when your only looking at one day on your phone.

4.  Schedule sleep. This is also known as beauty sleep!  You will look and feel like a million bucks.  Strive for 7-9 hours a night.

5.  Learn to say “No”.  This two letter word is hard to say, but is the most freeing.  If you’re not taking time for yourself you can’t take care of anyone else.

6.  Prioritize exercise, healthy eating and quiet time.  It’s so important to have lifestyle habits that create a productive and healthy life.  Take some time to schedule in exercise and prepare healthy meals.  Rejuvenate with having some silence without all the electronics. Read a book or meditate, while diffusing your favorite essential oil.

7.  Declutter your life.  Wasting time trying to find things is so unproductive.  Have a designated place for your things.  I can’t tell you how much time I spent trying to find my keys or glasses.

I hope these tips will create better planning, balance and leading a happy, healthy, productive life.  With these tips you will become more efficient in getting things done as a Mom, spouse and as an individual.

Go out there and Be Prepared to take on what life throws at you.  Let’s keep in touch, don’t forget to subscribe.

Crush calories!

Are you short on time, but still want to get a workout in?

Try this one by Lauren….

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Work for it!

Create a “rewards plan” to keep yourself motivated through your fat-loss journey.  Start by pinpointing important milestones you would like to reach, then list an inspiring & realistic way you plan to celebrate each.

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What are some goals you have to share?  Comment below.

Believe,

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5 Essentials for Healthy Fat Loss

Keep your body fat in check with these strategies that will have you looking leaner, tighter and stronger without even having to step on the scale:

 

1.  Lift weights – Adding weights to your routine not only makes you stronger and leaner, it also increases your metabolism to help you burn more fat throughout the day.

2.  Eat Clean Foods – If it grows, eat that!  Stick to fruits, vegetables and whole grains.  A 2009 study in the Journal of Nutrition found that people who consume the highest amounts of whole grains have 2.4% less body fat than those who eat the least.

3.  Pump up the Cardio – Try adding one minute intervals to your routine to rev up your energy and blast fat.

4.  Plan 5 to 6 meals a day instead of three large ones to keep your metabolism working and never skip breakfast.

5.  Be patient – Quick results usually don’t last, so go with the slow-and-steady approach to reach your goals and stay lean.

 

To Your Success!

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P.S.  I’m on Facebook!  Are you?  I’ve been spending a lot of time on this page making it special and interactive just for YOU.

3 Vegetables YOU Must Eat

These vegetables should be HIGH up on your grocery list:

eggplant

Photo Credit:  Australian seeds

1.  Eggplant  – This vegetable is a very good source of the water-soluble vitamin thiamine (aka B1), which plays an essential role in promoting healthy function of the nervous and cardiovascular systems.  Thiamine also helps in the conversions of carbs to glucose, your body’s primary source of energy.

2.  Asparagus – The high level of vitamin C helps your body produce collagen, which not only maintains the health of your skin but aids the health of your tendons, ligaments and blood vessels, all of which are essential for successful workouts.

3.  Red Bell Pepper – A 1 Cup serving provides over 100% of your DV of vitamin A.  This vitamin has been shown to promote lung health (think about those intense cardio workouts).

TIP:  Whenever possible, spend a little extra on organically grown produce.  If you choose non-organic, make sure to rinse your produce under running water for at least 20 seconds to remove as much pesticide residue as possible.

Happy Shopping!

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Quinoa…what is it anyway?

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Photo credit:  cabellos de rapunzel

 

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

 

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

 

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

 

Recipe of the Month: Quinoa Pilaf

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

 

Ingredients:

1 cup quinoa

2 1/4 cups water or stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

 

Directions:

1.   Rinse quinoa in fine mesh strainer until water runs clear.

2.   Boil the water and add quinoa and salt, cover and reduce heat.

3.   After 15 minutes add cranberries and walnuts to top; do not stir.

4.   Cook 5 minutes more, until all the liquid is absorbed.

5.   Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Share this recipe with your friends and family.

Give it try!

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Eat Less, Play More

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

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As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us—a full and fulfilling life—doesn’t come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold.

Enjoy Life,

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Nourish your body

Not all oils and fats are created equal

Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

 

Recipes of the Month:

 

Savory Tahini Sauce

Prep time: 5 minutes

Yield: 1 cup

Ingredients:

1/2 cup tahini

1/4 cup water

3 tablespoons lemon juice or 3 drops of lemon oil

2 tablespoons tamari

2 tablespoons maple syrup

1-2 cloves of garlic, minced

pinch of cayenne (to your taste)

 

Directions:

1.   In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!

2.   Add remaining ingredients and whisk until combined.

3.   Adjust flavors to your taste. Add additional water if you want it thinner.

4.   Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.

Enjoy!

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What Do You Know About Therapeutic Essential Oils?

Therapeutic Essential Oils have so many wonderful properties that may help you to relax and lower anxiety levels to reducing inflammation, helping your liver detox, rejuvenating your skin, and so much more.
This past year I have literally given my medicine cabinet a complete makeover.  And in the long run, it’s way less expensive.

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Boost Energy Naturally!

What is the difference between blending and juicing?

 juicing

Blenders retain everything from the food. 

They take the fiber and pulp and blend it all together.

Juicers separate the pulp from the juice and we drink the juice only.

 When you first start out, juicing is a lot easier and gentler on your body.  Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification.

If you are not used to all that fiber, the juice will still give you loads of energy.

When you advance, and if you enjoy the texture, go ahead and make smoothies.

 

When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.  Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds.  The chlorophyll remakes our blood.  It is centered on magnesium and our blood is centered on iron.

You need to be careful to use simple juices if you are on a lot of medication.  If you are very sick, you will probably release toxins very quickly.  This will happen in the form of bowel movements.  Sometimes your liver dumps a lot of toxins.  Chlorophyll is a neutralizer of toxins and can deal with anything you have.  It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.

Here’s one of my favorite recipes

Healthy Skin Green Goodness

2 green apples
2 cucumbers
2 handfuls of spinach
2 large carrots
4 celery stalks
1 lemon (peeled)
~ add 1 cup coconut water after you have juiced all ingredients together
~ Serves 2

Comment below with your experiences surrounding juicing and/or blending? Good or bad. Every experience is a learning experience toward healthy and wellness.

Drink up!

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Are you nutty for Nuts?

Great news!  Some fats are actually good. The secret is as long as we don’t eat too much of it.

Nut oils are a great source of fat.

If you are trying to lose weight, use them very sparingly. If you are trying to gain weight, they will make you feel better.

Nuts and seeds are not cleansing. They should be eaten after cleansing. Cleansing is good but you can’t cleanse all the time. That is when you eat nuts and seeds just not too much.

 If you are eating a nice, healthy, raw diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

 nuts

If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

 Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Photo credit:  healthyeatingsupport

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

 

Type of nut Calories Total fat
(saturated/unsaturated fat)*

Almonds, raw

163

14 g (1.1 g/12.2 g)

Almonds, dry   roasted

169

15 g (1.1 g/12.9 g)

Brazil nuts, raw

186

19 g (4.3 g/12.8 g)

Cashews, dry   roasted

163

13.1 g (2.6 g/10 g)

Chestnuts, roasted

69

0.6 g (0.1 g/0.5 g)

Hazelnuts   (filberts), raw

178

17 g (1.3 g/15.2 g)

Hazelnuts   (filberts), dry roasted

183

17.7 g (1.3 g/15.6   g)

Macadamia nuts, raw

204

21.5 g (3.4 g/17.1   g)

Macadamia nuts, dry   roasted

204

21.6 g (3.4 g/17.2   g)

Peanuts, dry   roasted

166

14 g (2g/11.4 g)

Pecans, dry roasted

201

21 g (1.8 g/18.3 g)

Pistachios, dry   roasted

161

12.7 g (1.6 g/10.5   g)

Walnuts, halved

185

18.5 g (1.7 g/15.9   g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

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