SAME GOAL YEAR AFTER YEAR

SAME GOAL YEAR AFTER YEAR

Are you one of the 92% of the population who sets New Year’s resolution and fails? Do you have the same goal year after year on the top of your list? If so, do you wonder why?

So many of us struggle with our goals. I remember when I had my goal to lose that last 10 lbs. for years.

I would be so enthusiastic at the beginning of January, hopeful, committed, and confident that I would finally lose those last ten pounds. I would start my new diet, work out more, and kept hoping that this time will be different. Sooner or later, I would hit some resistance (which back then I didn’t know it was a resistance) and start the vicious cycle all over again. I would lose my focus and motivation and cave.

Little did I knew then that loss of motivation and focus was a form of resistance. Through my journey of becoming a healer, I learned how to recognize the resistance and how to make it work for me.

Another essential fact to consider is our belief system. Did you know we create as much happiness, fulfillment, and health as much we believe we deserve?

Let sink this question in for a minute.

Learning this principle was a hard awakening for me. It changed everything.

Focus on your big goal, your soul desire. What is one thing that you try to achieve year after year? Keep that one goal in your mind while answering the questions.

If you have multiple goals, you have to do the whole process all over for every one of them. I would suggest working on one goal per day.

  1. List five specific things you are doing or not doing to sabotage yourself

Observe your behavior.

Our intention here is to overcome self-sabotage and become our best self.

Keep asking yourself these questions. It may take some time to receive the answers, remember, you are communicating with your subconscious mind. Sometimes answers sound “weird,” however, trust the process and do it anyway.

  1. Where do I feel off track in my life?
  2. Where do I make little progress toward my goal/goals?
  3. What are the limiting thoughts that are diminishing my ability to move forward?
  4. What negative expectations do I hold?
  5. What sabotaging behaviors am I engaged in?
  6. What will happen if not achieving my soul desire? (stuck, victim, giving up my power)

Remember, we create as much love, happiness, success, wealth, health…as we feel worthy of having it.

It’s crucial to identify how self-sabotage operates in our lives.

LET’S MAKE CHANGES IN 2020!!!

YOU HAVE THE POWER TO MAKE A DECISION. ARE YOU GOING TO KEEP GOING JUST THE WAY THINGS ARE OR DECIDE TO MAKE CHANGES????

THE CHOICE IS YOURS!!

If you completed the “homework” as my thank you for wanting to change, I am gifting you 30 minutes free consultation to help you create action steps to get unstuck and achieve your goal. Click on the link to schedule it.

https://my.timetrade.com/book/6ZDTG

Let’s rock 2020!!!

Are you ready???


RECIPE

Zucchini Breakfast Boats

Makes 1 Serving

Ingredients

1 Zucchini (large, sliced in half lengthwise)
1/2 Red Bell Pepper (chopped)
1/4 Yellow Onion (chopped)
4 White Button Mushrooms (chopped)
2 Egg
1/8 tsp Sea Salt
2 tbsp Parsley (chopped)
1 tsp Nutritional Yeast (optional, for topping)

Directions

Preheat the oven to 375ºF (191ºC). Scoop out the middle flesh of the zucchini and place flesh side up, in an oven-safe dish. Bake for 15 minutes.

Meanwhile, heat a skillet over medium heat and add the bell pepper, onion, and mushrooms. Cook for 5 to 7 minutes, until cooked through. Whisk the eggs in a small bowl and add to the vegetables along with the sea salt. Cook for 3 to 4 minutes, until cooked through.

Transfer the egg and vegetable mixture to the scooped out part of the zucchini and place it in the oven to cook for 5 more minutes. Remove and top with parsley and nutritional yeast, if using. Serve and enjoy!

Notes

Leftovers: Refrigerate in an airtight container for up to three days. For best results, reheat in the oven.
Serving Size: One serving size is equal to two zucchini boats.
More Flavor:
Add additional seasonings and herbs.

 

To your radiant health at any age, with love

Dr. Ilona

Ending One and Starting a New One

Ending One and Starting a New One

How was 2019 for you?

Do you look back and reflect on what was happening in your life in 2019? I like to reflect, to see where I am. I set intentions and goals for every new year. Did I accomplish all of them? Heck no!!! But it helps me to keep me accountable to myself. For every goal I accomplished, I celebrate, give credit to myself. We need positive feedback since we are wired for negativity. Criticizing ourselves for goals not achieved (maybe we set unrealistic ones) for things that didn’t work out the way we were hoping for, etc. For every unaccomplished goal, I analyze the situation and learn from it. Why didn’t I achieve it? What was stopping me? What could I learn from it?

It gives me awareness about my actions. It helps me to create clarity for the future and not to repeat the same mistakes.

This way, I feel empowered because I know ME, and only ME can change my circumstances. I know with a proper mindset and aligned actions, I can create different outcomes. I am not a victim of my circumstances.

If you don’t set goals, aka New Year’s resolutions, I challenge you to do so. Find some quiet time, take out your journal, and start with reflections of this year and write out what you would like to accomplish in 2020. 

Here are a few ideas to consider:

  1. Health
  2. Relationships
  3. Fitness
  4. Finances
  5. Contributions/Community services/volunteer work

What are the areas that you are happy with?

Where do you need to make changes?

What do you need to let go of, that doesn’t serve you?

What is your vision for 2020?

Having goals for ourselves serves as a GPS. It gives us directions so that we won’t wonder on our path.

Would you like to share your resolutions with me? Just comment below.

Do you need help with making better choices to create changes? I opened a few spots in my calendar as my New Year’s gift to you. Just click here, and let’s connect: https://my.timetrade.com/book/6ZDTG.

I wish you good health, happiness, and joy in the New Year!!!


RECIPE

BROWNIE PROTEIN PANCAKE

Makes 2 Servings

Ingredients 

2 tbsp Ground Flax Seed
1/3 cup Water
1/2 cup Chickpea Flour
1/2 cup Chocolate Protein Powder
1 tbsp Cocoa Powder
1 tbsp Baking Powder
1 cup Unsweetened Almond Milk (or water)
1/4 cup Organic Dark Chocolate Chips
1 1/2 tbsp Coconut Oil

Directions

Combine the ground flax and water in a small bowl. Whisk and set aside to thicken for about 5 minutes.

In a medium-sized bowl, combine the chickpea flour, protein powder, cocoa powder, and baking powder. Add the almond milk and flax mixture to dry ingredients. Mix well until a smooth batter forms. Fold in the chocolate chips.

Heat coconut oil in a nonstick skillet over medium heat. Spoon the batter into the pan in 1/4 cup portions. Cook pancakes for about 3 to 4 minutes per side. Plate the pancakes and enjoy!

Notes

Protein Powder: This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, results may vary.
Save Time: Make the pancake batter in a blender.
Toppings: Maple syrup, honey, fresh fruit, granola, seeds or nuts.
Leftovers: Store in a sealed container in the fridge for up to 3 days. Reheat in the oven, toaster oven or in a skillet.
No Chickpea Flour: Try oat flour instead. Results may vary.

To your radiant health, with love

Dr. Ilona

Gifts and Some More Gifts…

Gifts and Some More Gifts…

The holiday season is upon us, and I can feel the tension in the air. People are rushing to the nearby malls with an endless list of items to purchase. Everyone is searching for “the perfect gift.”

So many times, we get caught up in the holiday frenzy, and we forget the real meaning, what really matters. It’s so easy to get, “pulled in.” Colorful flyers with “greatest deals of the season,” exciting commercials have one purpose, to sell. Excessive shopping can be extra stress not only on our health but on our budget as well.

What if instead of a frantic search for the best gift, we shift our focus this holiday season. Let’s focus on creating meaningful experiences. Things come and go, but experiences last for a lifetime. It’s much healthier and less stressful. You know stress will cause premature aging. It will increase inflammation in your body.

So, creating experiences will make you feel good, reduces the stress level on your body and valet.

Let me share a brief story.

During the civil war in my country of origin to keep my sanity (it was very scary listening to aircrafts above my head while the house was shaking because of the detonations), I would recall my trips. I used to travel a lot before the war. Every night I would recall a trip with all the memories. Looking at the pictures I was taken, reading the books I bought, remembering friends I met, etc. It was so great to escape the painful reality of the civil war.

What kind of experiences can you create this holiday season? Going out to hike with your spouse or grandkids? Maybe a fun day at the Zoo? Or organize a super fun cookie baking activity?

Let’s make this holiday season a little bit different.

Merry Christmas and Happy Holidays!!!


RECIPE

GINGERBREAD COOKIES

Ingredients

6 cups flour (I use 5 ½ cup almond flour + ½ cup coconut flour) In case of nut allergies use brown rice flour
1 tsp baking soda
½ tsp baking powder
1 cup butter (2 sticks) grass-fed, organic
1 cup monk fruit
1 cup coconut palm sugar
4 tsp ginger (powder)
4 tsp cinnamon
1 ½ tsp ground cloves
1 tsp black pepper
1 ½ tsp salt
2 large eggs (substitute with chia gel if egg-free)
1 cup molasses

Directions

Cream butter, sugar, add eggs and rest of the ingredients. Wrap in a plastic wrap and refrigerate for at least one hour. Cut gingerbread men and refrigerate again for 15 min. Bake at 350ºF for 15 min.

Notes

Chia gel…to substitute one egg use 1 tablespoon of chia seeds mixed with 3 tablespoons of water. Let sit for at least an hour; best overnight.

To your radiant health, with love

Dr. Ilona

5 Fast Ways to Pressure-Proof the Holidays

5 Fast Ways to Pressure-Proof the Holidays

Are you feeling it?

The pressure, I mean.

You know what I’m talking about. Yes, it’s an amazing and magical time of year, but it also brings with it a ton of expectations.

There’s time pressure, gift-giving pressure, social pressure, and even pressure to make it through the holidays with a smile and then stay on track with our health pressure when cookies are lurking everywhere you turn.

Plus, some of us feel pressure to make the holidays absolutely perfect for our loved ones, and to recapture the magic we remember from our childhood.

Wow. That’s a lot, right?

A few years ago, Healthline surveyed people about their feelings during the holidays…

and 62% said they felt “very or somewhat” stressed during their holidays.

Only 10% reported no stress.

Researchers found that people reported they were more likely to “behave in sedentary ways like watching TV, sleeping, eating and drinking to manage their stress. Many individuals engage in comfort eating and other unhealthy behaviors to cope with their stress levels.”

Well, I’ve got some other ideas to help turn your mood around – try not to take them as added pressure, but as ways to blow off some steam (or avoid the steam altogether)!

  • Turn on some music and move! A solo dance party will turn cleaning up the kitchen (or cooking, or wrapping gifts, or cleaning the guest room) into less of a chore.
    Plus, getting your heart rate up helps your body release feel-good hormones that’ll boost your mood.
  • Get Outside. Take a quick walk outside and enjoy nature – or your neighbor’s decorations.
    There’s nothing like a change of scenery and fresh air to shift your perspective.
  • Stay away from social media. If there ever was a time to cut back on your scrolling time, it’s now!
    When you’re feeling stressed, it’s easy to compare your situation with that of others. Remember: social media is where people generally show their “perfect” life, not their REAL life.
  • Give someone a compliment. One of my favorite things to do when I go to the post office or grocery store is to give a total stranger a sincere compliment.
    I especially love complimenting seniors, because this can be a lonely time of year for many of them.
  • Distract yourself! Watch a comedy, work out, play a game, or even tackle an unrelated household chore (hello, organized sock drawer).
  • [Bonus Tip] Breathe. Do 5 minutes of breathing exercises – just sit back and focus on your breath.
    Feel your belly and chest rise as you breathe in and sink as you breathe out. This can be an amazing “reset” for your mood because it helps relieve anxiety.

An important note: there’s a difference between stressed and feeling true anxiety and depression.

If you’re feeling truly distressed, be sure to check in with your doc. There’s no need to handle all of that by yourself.

What’s your favorite way to ward off the holiday stress? Is there anything special you do?

If there is, let me know! I read each and every one of your emails, and always love hearing from you!


RECIPE

Chocolate Chip Cookies (Paleo/Vegan)

Makes 20 Cookies

Ingredients

2½ cups (240g) almond meal
3 tbsp (22g) coconut flour
½ tsp (2g) baking soda
⅔ cup (66g) coconut sugar
½ tsp(4g) sea salt
1 cup (175g) dark chocolate chips
6 tbsp (85g) melted butter or coconut oil
¼ cup (60ml) water (or your favorite dairy-free milk)

Directions

Preheat oven to 350ºF (175ºC) and line a baking sheet with parchment paper.

Place all ingredients into a large mixing bowl, mix well. Scoop the batter out of the bowl by the tablespoon and drop each ball onto the baking sheet. Gently flatten, and then bake for 12-15 minutes until the edges begin to turn golden brown. Let cool on a baking sheet.

Notes

For a great gift idea, layer ingredients in a one-quart (one-liter) mason jar and seal the jar. Tie a ribbon around the jar and add a homemade note with these instructions:

Preheat oven to 350ºF (175ºC) and line a baking sheet with parchment paper.
Place the jar contents into a large mixing bowl, and add:
6 tbsp (85g) melted butter or coconut oil
¼ cup (60ml) water (or your favorite dairy-free milk)
Mix well. Scoop the batter out of the bowl by the tablespoon and drop each ball onto the baking sheet. Gently flatten, and then bake for 12-15 minutes until the edges begin to turn golden brown. Let cool on a baking sheet.

 

Recipes like this are proof that it’s totally possible to enjoy an occasional treat while living a healthy lifestyle.

I hope you enjoy this recipe 🙂

To your radiant health, with love

Dr. Ilona

My 3 Second Question to Eliminate Temptation

My 3 Second Question to Eliminate Temptation

Picture this for a second…

You’re at a holiday party. You’re surrounded by your family, friends, or coworkers and are having a great time.

Drinks are flowing and food is everywhere. And it’s delicious. In fact, you’ve already indulged in some of your favorites, in moderation of course.

But then your friend asks you to have another drink, and then someone else asks you to try that amazing casserole they made. Or maybe a plate of cookies has caught your eye.

Even though you’re full, you can feel yourself about to give in to those temptations – and break the commitment you made with yourself not to overdo it.

Ever been there before?

I know I have.

Here’s something that can change EVERYTHING for you:

Take ONE big breath, remind yourself of your goals and your WHY …

And then ask yourself this simple question: How will you feel tomorrow if you break that commitment?

  • Will it be worth it?
  • Will you feel rested, energized, and be able to live your day to the fullest?
  • Will you be happy with where you are on your wellness journey?

I know that when I overindulge, I don’t sleep well. My stomach gets upset, I’m usually a little moody, and I basically feel like I’m dragging my body around for the entire next day.

For me, having those extra drinks or piece of cake isn’t worth the way I feel afterward.

It also sets me up for cravings.

But when I ask myself, “How will I feel tomorrow?” or even more immediately, “How will this affect my sleep tonight?”

It’s 1000x easier to follow through with my commitment to myself.

It also creates a powerful mindset shift because it turns a negative (feeling deprived) into a huge positive (feeling energized, stronger, and empowered).

And check this out…

In a study back in the 1960s, kids were left in a room with one marshmallow on a plate.

They were told they could eat that one marshmallow immediately or wait 15 minutes and get two marshmallows.

Those who waited scored higher on standardized tests, had better health, and were less likely to have behavior problems!

Studies continue to show that people who keep their goals in mind and put off their immediate “wants” in exchange for a more desirable “end result” will generally do better in their relationships, careers, health and even with their money.

Remember- moderation is the KEY to success.

So, while you’re at having fun at your holiday parties this month, give this strategy a try when you’re facing temptation from that extra piece of homemade pie!

If you haven’t joined our sisterhood I would like to personally invite you. We just started our free challenge in the group #healthyforholidays

See you there!!

Just click on the link to join us https://www.facebook.com/groups/403901293592817/

Enjoy this healthy and delicious recipe!!!


RECIPE

Sparkling Pomegranate Limeade

serves 8
5 minutes

Ingredients

4 cups Water
2 1/2 cups Sparkling Water
1/2 cup Lime Juice
3/4 cup Monk Fruit Sweetener
1/2 cup Pomegranate Seeds
1/2 oz Thyme Sprigs (for garnish, optional)

Directions

Combine the water, sparkling water, lime juice, monk fruit sweetener and pomegranate seeds in a jug. Serve into glasses and garnish with a sprig of thyme. Enjoy!

Notes

Leftovers, Best enjoyed immediately but can be refrigerated for up to four days. For best results, add sparkling water just before serving.
Serving Size, One serving equals approximately one cup.
No Monk Fruit Sweetener, Use maple syrup instead and adjust the amount for sweetness.

To your radiant health, with love

Dr. Ilona

Healthier Thanksgiving

Healthier Thanksgiving

Thanksgiving is one of my favorite holidays. It’s the sense of community, getting together with family and friends and expressing gratitude for our lives, health, family, good fortune, etc.

I like Thanksgiving meals. I like it when my home smells of pumpkin pie, sweet potato casserole, and turkey.

I know that the conventional Thanksgiving meal is not the best choice for my health. Some people will reason it’s once a year. But the question is, is it worth it? It’s not only the excess calories, but it’s also a truckload of sugar, salt, GMOs, hormones, and other harmful substances.

For example, while I like green bean casserole at the same time, I know the canned mushroom soup is full of additives and MSG. Canned sweet potatoes and cranberry sauce are loaded with sugar and syrup.

Why don’t we compromise? Creating healthy Thanksgiving recipes will help us to enjoy all the good stuff without abusing our body and feeling like we are more stuffed than the turkey on the table.

We can enjoy the holiday menu and feel great at the same time.

How can we do that? Do you want to know the secret?

We can create healthy, delicious meals by home cooking. And choosing healthier recipes. That will allow us to have full control of what is in our meal. To do it less stressful plan ahead, involve your family members, ask for help. It might be more work but so worth it. You may want to prepare some food earlier and freeze it.

I made the job easier for you. I am including a few recipes for you to enjoy so that you don’t have to search for healthy Thanksgiving recipes.


Healthy Thanksgiving Recipes

Pumpkin Muffins

Pumpkin Loaf

 

 

Turkey Rolls with Cranberry Sauce

Paleo Stuffing

Green Bean Casserole

Scalloped Sweet Potatoes

 

Enjoy the holiday and be grateful. Being able to celebrate another Thanksgiving is enough reason to be grateful.

To your radiant health, with love

Dr. Ilona

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