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!!!
Sparkling Pomegranate Limeade
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)
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!
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
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
Enjoy the holiday and be grateful. Being able to celebrate another Thanksgiving is enough reason to be grateful.
To your radiant health, with love
Have you ever felt a sniffle coming on and wondered whether you should work out?
It can be so confusing to know if you should exercise if you’re feeling a bit under the weather. I’m going to explain a few rules of thumb, plus outline some easy things you can do to avoid spreading or catching any “bugs.”
First of all: If you have a fever, your body is fighting off illness so you definitely DO NOT want to work out … you want your resources to go to battle the virus!
Your body is already getting a workout, so let it do its job.
If you do NOT have a fever, the general rule of thumb is if your symptoms are above your neck (i.e., nasal congestion and a non-productive cough), you are safe to work out.
But if you have symptoms below the neck – productive cough, body aches, upset stomach, etc. – take a day or two off to get better.
Also, no matter where your symptoms are, here’s something to keep in mind: you don’t want to spread your germs with others, so when it doubt, take a day or two off.
If you feel like you absolutely must workout, go for a walk and do some light stretches.
Another important part of this equation has to do with the spread of germs. These tips from the Centers for Disease Control can help you avoid picking up germs as well as not spreading them.
- Whenever possible, keep your distance from people you know are sick.
- Don’t touch your face.
- Wash your hands frequently.
- Wash/disinfect surfaces and objects that people touch frequently (doorknobs, countertops, water cooler handles, etc.).
- If you’re sick, stay home for at least 24 hours after your fever is normal – without using meds to bring it down – unless you have to go to the doctor or the store for supplies.
- Cover your nose/mouth with a tissue if you cough or sneeze, and throw the tissue in the trash immediately after you use it.
You won’t lose any momentum on your fitness program if you take a day or two off to recover – and you’ll feel that much better in the long-run if you listen to your body!
The best course of action, of course, is to prevent illness as much as possible through healthy lifestyle choices. (And you’re actually a LOT less likely to get sick when you work out regularly :-))
Orange Immunity Booster Smoothie
1 cup Pureed Pumpkin
1 Banana (frozen)
1/2 tsp Turmeric
1/4 tsp Cinnamon
1 1/2 tsp Ginger
1 tbsp Ground Flax Seed
3/4 cup Unsweetened Almond Milk
2 Navel Orange (peeled and sectioned)
1 tbsp Maple Syrup
Throw all ingredients into your blender and blend very well until creamy. Pour into glasses and enjoy!
No Pureed Pumpkin, Use steamed sweet potato instead.
More Protein, Add protein powder, hemp seeds or nut butter.
No Maple Syrup, Sweeten with raw honey or soaked dates instead.
To your radiant health, with love
I hope you’re having a great week! I’ve got some fitness advice for you this morning when it comes to relieving stress.
If you’re like many people I talk to, you might take this advice as extra stress and added pressure … but NO WORRIES! I have your back, 100%!
One of the very best things you can do to cut stress is to add some aerobic/cardio exercise to your daily routine. It’s been proven in numerous clinical trials to be an effective treatment for depression and anxiety.
That’s because it works on a hormonal level in two different ways…
First, it lowers the level of stress hormones (cortisol and adrenaline, which I’ve talked about a lot lately).
But it also helps your body produce more endorphins, which are your “feel good” hormones that help boost your mood, and also are natural painkillers.
That’s not even talking about all the other health benefits you can get from doing cardio, including lower blood pressure and cholesterol levels and a reduced risk of many chronic diseases.
The reason I said this news stresses some people out is that the American College of Sports Medicine recommends that most of us get 150 minutes of moderate cardio exercise a week.
But don’t let that number scare you.
That’s only 30 minutes a day, 5 days a week. And that 30 minutes doesn’t have to be done all at once – you can rack it up in shorter bursts of activity over the course of the day.
I know for some people (especially those who have been inactive or are coming back from illness/injury), even 30 minutes over the course of a day can seem like a lot.
I’ve got a good rule of thumb you can follow so you don’t end up doing too much, too soon and end up feeling overwhelmed and overtired (and overstressed!).
What you want to do is just start doing some form of cardio exercise. Walking is a good bet, but so is biking, dancing, swimming or any other exercise you enjoy.
Depending on your experience and fitness level, you can start out with 5-10 minutes, and not worry too much about how hard you are working – although if you’re new to working out you definitely do NOT want to be pushing so hard you get winded to the point you can’t hold a conversation.
You can start out with just a few sessions of cardio a week, and then build up over time.
The 10% Rule
The 10% rule that has been used for decades to help people improve their cardio fitness.
Here’s how it works: if you’re working out for a total of 60 minutes a week (15 minutes, 4 times a week), you would add 10 percent to that (6 minutes), so you are spending a total of 66 minutes working out the next week. You can break that up however you want: you could do 3 x 15-minute sessions and 1 x 21-minute session, or whatever works for your schedule and how you feel.
Once you get to the point where you are able to go for 20-30 minutes at least 3 days a week without getting too tired, you can start adding little intensity boosts to your routine.
Basically, you just start walking/cycling a little faster for a set period of time and then slow back down so you can recover.
One of my favorite ways to add intensity bursts to my cardio is to load up a music playlist with some of my favorite “pump me up” songs, and every time the songs get to the chorus, that’s when I pick up my pace!
It makes it fun – and that’s always a hallmark of a good workout!
Depending on your history with exercise and current level of fitness, you might notice in a few weeks, you will notice you’re able to ramp up your time a little faster than you could the first week or so.
To your radiant health, with love
It’s here. We’re officially heading into one of the busiest times of the year!
Before everything ramps up … let’s take some time to get prepared NOW.
A little bit of effort now will help you cruise through the holidays without the stress.
It all starts with taking care of YOU.
When life gets hectic, one of the first things to drop off our to-do lists is our self-care routine. Which is ironic, since taking a little time for yourself each day will help you do everything else better.
Here are some tips to stay ahead of the game:
1. Try to make a simple meal plan each week during the holidays, so you can avoid too many on-the-go meals. Holiday treats are notoriously high in salt, fat, and sugar, which will just leave you feeling bloated and awful.
But more importantly, eating sugary foods affects the good bacteria in your gut (that helps you fight off cold and flu viruses), which obviously can have a negative impact on your immune system. It also inflames the delicate gut lining. It will cause glucose (blood sugar) spikes followed by insulin spikes, which is pro-inflammatory.
What are some easy meals you can throw together at the last minute? My go-to’s are turkey burgers and veggies, scrambled or hard-boiled eggs (yes, even for dinner!) and sweet potato, pre-roasted veggies with some grilled chicken.
2. Don’t compromise on your exercise time. Keep your immune system happy and get in at least 30 minutes of moderate exercise (like a brisk walk) most days of the week.
One study found that women who walked for a half-hour every day for a year had 50% fewer colds than those who didn’t. That’s because regular walking appears to lead to having more infection-fighting white blood cells.
Not only that, but exercise can help you fight stress. When you work out, your body releases more feel-good, mood-boosting hormones.
3. Make a list (or two!). If you have a hectic holiday schedule, start planning NOW so you can do as much ahead of time as possible. Running around at the last minute trying to get everything done is the absolute worst!
Put together a checklist of everything you have to do, and then do it (even better, delegate it!).
4. Relax. Make time for family and friends and enjoying old traditions or making new ones.
Let go of expectations of how you think things “should” go and enjoy them as they are! It’s often the things that happen out of the ordinary that we look back on with a smile.
If you’re going to be alone or working over the holidays, make time to mark the occasion! Watch a movie, eat a special meal, or treat yourself to a spa session.
Homemade Chai Tea
8 cups Water
5 servings Cinnamon Stick
2 tbsp Cardamon Seeds
2 tbsp Whole Cloves
1 1/2 tsp Black Peppercorns
2 tbsp Ginger (peeled and thinly sliced)
Combine ingredients together in a large pot and simmer. Let simmer for 15 minutes and then strain. Serve. Add milk and honey (optional). Enjoy
Keep an eye on your inbox, because I’ve got great recipe ideas and stress-free holiday tips coming your way over the next few weeks.
I’ve also got something special coming up…
To your radiant health, with love
PS! If you would like to receive more information on how to create healthier holidays join our Facebook group, the amazing sisterhood.
From soap making to our plates…
Can you guess what I am talking about?
Let me give you some more hints. The American Heart Association recommends them. Maybe even your doctor told you also to use them for cooking as part of a heart healthy lifestyle.
I am sure by now you know I am talking about industrial seed oils such as: canola, soybean, corn, sunflower, cottonseed, safflower, etc.
Latest researches are indicating they are not as healthy as it was thought. They are harmful for our bodies, making us sick.
Let’s go back into history briefly. Industrial seed oils were used originally in the soap making process.
The question is how did they end up on our plates?
Proctor and Gamble came up with the idea to create a new type of soap by using vegetable oils. That was cottonseed oil. It was known as a toxic waste in the industry. In the process of soapmaking they discovered that the oil could be changed via a process of hydrogenation, turning it into a solid cooking fat resembling lard. That is how oil classified as toxic waste ended up on our plate.
The price we pay today for that is epidemics of chronic inflammation, obesity and chronic diseases. Of course, vegetable oils are not the only cause; diet rich in highly processed carbohydrates, toxic laden food, lack of exercise and lack of sleep are also contributing factors. Keep reading….
Five reasons why vegetable oils are bad for our health.
- They raise Omega-6 fatty acid levels, changing the Omeag-6 to Omega -3 ratio.
- They are unstable and oxidize easily
- Contain harmful additives
- Derived from GMO crops (soy, corn, sunflower etc.).
- When repeatedly heated, even more toxic byproducts are created.
This is what we know so far.
- Omega-6 fatty acids are pro-inflammatory (via arachidonic acid; including Prostaglandin E2 and Leukotriene B4. Omeag-3 fatty acids such as ALA, EPA, and DHA act anti-inflammatory. For maintaining optimal health Omega-6 and Omega-3 has to be in balance. The ancestral ratio was 1:1. Today, with the SAD diet 10:1 or even 20:1. This imbalance is causing chronic inflammation that contributes to many chronic diseases.
- Vegetable oils are very unstable and oxidize easily upon exposure to light, heat and chemicals. Under those circumstances two harmful substances are being created: trans fats and lipid peroxides. Known to cause heart disease, diabetes and harmful effects on DNA, proteins and cell membranes.
- They are full of additives. Since the vegetable oils are unstable synthetic antioxidants are added to prevent oxidation and turning rancid. Unfortunately, the synthetic antioxidant (BHA, BHT, TBHQ) have many side effects (endocrine disrupting, immune-disrupting and carcinogenic).
- They come from GMO plants (another long conversation).
- When repeatedly heated more toxic byproducts are being created.
How vegetable oils are making us sick?
Vegetable oil consumption is associated with many health problems.
- Autoimmune disease
- Mental health and cognition
- Obesity and diabetes
- Heart disease
- IBS and IBD
How to avoid them?
Simply get rid of bottles of canola, corn, cottonseed oils in your kitchen and don’t eat processed food.
Oils you should be using in your household:
- Extra virgin olive oil
- Coconut oil
- Butter and ghee (grass fed)
- Pasture lard and tallow
- Duck fat
PS!! Make sure to incorporate plenty of healthy fats from whole foods into your diet. Soaked and sprouted nuts, avocado, wild-caught fatty fish, coconut, grass fed meats, organ meats, wild game are great sources.
Black Olive Salsa
- 1 tbsp olive oil
- 1/2 cup white onions, chopped
- 1 14 oz can salt-free diced tomatoes
- 2 tsp raw honey
- 2 large cloves garlic, chopped
- 2 tsp dried oregano
- 10-12 black olives, drained and chopped
- 1/2 – 3/4 cup fresh pineapple cut into 1/2 inch pieces
- Sea salt and black pepper to taste
- Vegetable chips, Organic corn chips, Cassava flour chips etc.
- Optional: 1 cup leftover roast chicken, chopped or canned tuna (drained and rinsed) or canned, cooked Chickpeas (Garbanzo beans, drained and rinsed)
Sauté the onions with the olive oil in a medium frying pan until slightly translucent. Add the tomatoes, honey, garlic, and oregano. Continue to cook on medium heat. If using, add the chicken or tuna or beans and cook until juice has evaporated. Remove from the heat and add the olives and pineapple. Season to taste with sea salt and pepper. Place the mixture in the center of a plate and place the chips around it. Serve while still warm.
- If the pineapple in the recipe does not appeal to you, then eat if just before the meal or just after to get the digestive benefit. Mango or papaya will also work in this recipe.
- Use vegetables chips, organic corn chips, cassava flour chips etc.
- If you want to consume some raw garlic, then only use one clove while cooking and add the other when the mixture has finished cooking on the stove, at the same times as the black olives and pineapple.
- Olives are green first and then ripen to become black olives
- You can make your own vegetable chips by cutting vegetables and dehydrating them.
To your radiant health, with love