Category Archives: Health

How Detox Can Become Your New BFF

You + Detox = BFFs

I want to share with you how detox can become your new BFF.  Please humor me while I make a quick connection. You know how nice it feels to take those rare yet very extended baths or showers? The ones where you take time to wash every part of your body? Where you are simply relaxing your body and enjoying the atmosphere and the sheer delight of not having to rush off to do something? Somehow you’re topping off your “feel good” with clean?

Similar to how a long extended bath or shower externally cleans the outside of our bodies, our incredible bodies also craves an internal cleansing. When you think about it, why wouldn’t we clean up our entire body? If we clean our cars with a lube and oil change and our homes with dusting and mopping, detox is simple body maintenance.

A seasonal detox allows our body to relax and renew itself.  It triggers our body to reboot our metabolism, clear cobwebs from possible mind fog, boost immunity, release unwanted weight and allow our skin to radiant better health.

You see, we possess an uncanny ability to be strong as an ox when we properly nourish, maintain and detox our physical home.

Detox is paramount for healing the digestive tract and putting the FUN in liver function.

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We’re such a marvel that our lymphatic system transports toxins and excess fluid while our sweat glands release toxins through our skin. And this, my friend is only scratching the surface of your magnificence!

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Ain’t Nobody Got Time for Toxins

Don’t fall prey to the thought that your body detoxifies itself and doesn’t need extra help. Truth is we all need a boost because whether we like it or not, we are exposed to hazardous materials, chemicals and substances on a daily basis.

Are you kicking around the thought of getting your detox on, yet you’re wondering if it will be too hard or simply not worth the effort? I assure you it’s 100% worth the effort because I know YOU are worth it! I’m not going to tell you every thing will be easy peasy. However, I wholeheartedly believe you’ll feel it’s worth the effort.

We all deserve to be happy and feel fully alive. Remember what that feels like to be energetic and joyful? Be confident that taking on a detox is so worth it because of the way it can help you shift and feel great not only in your health but your mindset. It would be my honor to walk with you by supporting you with questions that may arise, and challenges you may need to overcome. I’ll be like a Dallas Cowboys cheerleader rooting you on minus the poms poms, short shorts and well, perhaps that wasn’t the metaphor you needed. But I will definitely be cheering for you every step of the way!

Gentle Reassurance

Perhaps you get a bit tentative at the thought of not being able to eat your favorite go-to foods. Or the challenge of giving up coffee, chocolate, or an evening glass of wine or beer causes some reluctance.

Let me assure you I’m not cruel. In fact, I believe life is to be enjoyed. I’m not about to have you consume juices and smoothies all day, every day. Nope, not my style. 🙂

Maybe you’re wondering if you’ll feel deprived or hungry like a hyena. No worries, my friend. This is the way I see it– life is meant to be an adventure that’s full of choices. You hold the reins. You choose what detox is right for you.

By the way, it’s perfectly normal to wonder about what you may be giving up. In fact, it’s what kept me from moving forward in my own health. For too long I focused on what I would be giving up rather than what I would gain. Then “shift happened”. I finally reached the point where I was so done feeling crummy and confined. I wanted to enter into the beautiful world again with greater energy.

I saw the light and even lightened up.

As I began to see the benefits of detox, I decided I’d make this practice my new best friend. Now, at least once every 90 days for a week I choose to detox because the results were so remarkable that I wouldn’t want to go back to the way I felt before. You see I was done with the nuisance of calorie and carb counting, not eating any fat, figuring out what diet of the month was best for me and well– ad nausea. I’m sure you understand why detox became so near and dear to me by helping me avoid what I’d no longer tolerate. Because honestly, the thought of doing that for the rest of my life sounded too stinkin’ exhausting!

Chime in.

Are you ready for keeping it simple and for eating nourishing, wholesome foods? Have you ever benefited from detoxing before? If so, tell us in the comments below.

Thinking you may be ready to take the plunge? If so, Yippeeeee! I have everything you’ll need: recipes, a step-by-step guide, recipes, even a shopping list and meal planner, to help you feel your oats. I will be rooting you on via email support so you can go after your health goals.

 Want more information? Click here to learn about my FREE Webinar. Let me help you change your life forever.

To your extraordinary life! xo

Get Stuff Done Using The Green Bean Method

Don’t get overwhelmed with a long to-do list. Instead, get stuff done follow great advice from a dynamic duo. My friend, Melanie, the founder of Growth Advance and her adorable nephew offer up their wisdom.

The Conundrum

“But I don’t like green beans” my three-year old nephew recently complained to me as he eyed the healthy pile of the vegetable on his plate. “I can’t eat all those. That’s a lot,” he said.

After stifling down the nearly automatic responses rising up in me including, “but there are starving children in Africa!” and “You will clean your plate! [said in my best drill sergeant voice],” I thought to myself, “Yeah kid. I get it.” I mean we’d all rather have crackers, or, you know, Krispy Kreme, but in this household, we are going for those 9+ servings of fruits and vegetables each day and in order for the little fellow to hit the target, he was going to have to eat some green beans. Trying to pull up a little empathy from the three-year old me who had to eat all sorts of foods I didn’t love, I took a look at his plate and realized that it probably did seem like an insurmountable pile of green beans to a three-year old boy who knew he had to eat his veggies but didn’t particularly like them.

So I said to him, “Well, how many green beans do you think you can eat?” Taking a quick look at my face, he realized that “None” wasn’t likely to be an acceptable answer, so he glanced down at his plate before looking at his hand. He started to raise up four fingers, but with a second look at his plate, he dropped his pinky and said, “Three. I can eat three green beans.”

I said, “Okay. Can you count out three green beans into a separate pile on your plate?” Very carefully he moved them one at a time while counting out loud. Then he picked up his fork, speared all three, and shoved them in his mouth. After a few grimaces, a handful of shudders, and one full-on gag, he swallowed them down and calmly informed me, “I ate them.” After copious amounts of cheering, clapping, and telling him what a big boy he was for eating his veggies, I said, “I don’t know if it’s possible, but do you think you might be able to eat three more green beans?” After a moment’s hesitation, he responded, “Yeah.”

And then without further prompting, he proceeded to continue separating three green beans from the pile, spearing them with his fork, shoving them into his mouth, grimacing and shuddering, swallowing, and then repeating until the entire pile was gone. (Yes, I did video this. I’ll be sure to share it when he’s just old enough for it to thoroughly embarrass him.)

Now for the unraveling of how to get stuff done! Perhaps you can identify.

Auntie’s Revelation

Later that afternoon I sat down at my desk for some focused work time. I took one look at my to-do list and felt my inner three-year old rising up again and thought, “There’s no way I can do this. There’s so much here I don’t even know where to begin.” As I teetered on the edge of slipping into standard procrastination activities (you know – checking my e-mail, opening Facebook, looking at colors I might use for a logo I might design for a program I might create six months from now…), I thought to myself, “If my nephew can conquer that seemingly insurmountable pile of green beans, then I can make some progress on this seemingly insurmountable to-do list.” So I defined my “three green beans,” and whittled that list away.

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And just in case you ever find yourself facing a huge task without knowing where to start, here are my three green bean tips to overcome overwhelm and surmount your seemingly insurmountable to do list:

Green Bean Tip #1: Pick the item or project on your to-do list that will have the greatest impact on moving you forward toward your goals. Sometimes that might be the item you keep leaving on your to-do list over and over again because it seems the hardest to tackle, but if it is the one action that will give you the greatest progress toward your goals, choose it right now.

Green Bean Tip #2: Set a time frame that you will be solely devoted to that task or project. For me, I like to work in 45 to 60 minute chunks. Once you’ve decided how long you are committing to focusing on that action-item, set a timer or use your favorite focus tool (here’s mine) to set the time frame and get moving.

Green Bean Tip #3: Once the time frame is over, take a quick break. As you’ve likely heard, sitting for prolonged periods of time is one of the worst things we can do for our health. Stand up, grab a drink of water and move around a little bit.

And then, if you think it might be possible, pick another item from the list and chew, shudder (if necessary), swallow, and repeat until your to-do list has been conquered.

Chime in!

What “green bean” project are you currently working on? Let us know so we can cheer you on!

Special thanks to Melanie Ethridge.

This article originally appeared on Growth Advance at http://growthadvance.com/web/the-green-bean-method-for-getting-stuff-done and she was kind enough to share.

 

Savory Sweet Potato & Butternut Squash Soup Recipe

Is it just me or is the anticipation between Summer and Fall a big deal for you too? In mid-September I begin crafting and taste testing my seasonal Autumn recipes. One of them must always include sweet potatoes and butternut squash in some form or fashion and it’s even better when it’s in soup!

Weeks ago, I start pulling out my cinnamon sticks for warm tea, decorating with cute pumpkins and mounds of leaves – and folks, I live in Texas it’s currently 90 degree F or 32 degrees C! No leaf has turned it’s color yet. I have at least three weeks ’til I’m sporting a scarf, sweater or gloves. And yet there’s a sweet anticipation of the climate change and all that it brings!

SweetPotato&ButternutSquashRecipe

This particular soup recipe I bring you is simple to make, offers up a concert of flavors, and drum roll please…. can be made in a large quantity for group gatherings or frozen for later easy thaw-out-and-dine moments. If you prefer, cut the soup recipe in half or utilize all the ingredients for however you see fit.

I personally enjoying cooking this recipe in a big pot, saving some for left overs and even freezing the rest to enjoy later. I like to pair it with a scrumptious salad. My husband insist that it’s better with his “gourmet grilled cheese” sandwich. Either way I believe you will enjoy this delicious soup throughout the season and on into Winter.

Sharing is caring. Get this recipe for savory sweet potato and butternut squash soup.

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List of ingredients

Serves approximately 15-20

3 cubed Sweet Potatoes small  (unpeeled for maximum nutrition)

4 cups Butternut Squash cubed (freshly cut (think arm workout and roasting seeds) or frozen if you please)

2 Cans of Coconut Milk (go for the gusto and get full fat, it’s good for you!)

1/2 chopped Onion (white or yellow)

1 Tsp of Coconut Oil

1 Tsp of Ground Cinnamon

32-64 ounces of Vegetable Broth (use 64 ounces if you plan on using the almond butter, use 48 if you are not)

6 ounces of Almond Butter (optional but very tasty)

Salt and Pepper to Taste

Ingredients

Directions

  1. Chop half an onion and saute in coconut oil in small pan.
  2. In a larger cooking pot, boil cubed sweet potatoes and butternut squash until soft.
  3. In food processor/blender add in onion, sweet potato and butternut squash, cinnamon, one can of coconut milk, and almond butter.
  4. Combine mix from food processor/blender with all remaining liquids and ingredients into the pot, occasionally stirring at low-medium heat until you’re happy with the consistency and temperature.
  5. Serve and enjoy! 🙂

SweetPotato&ButternutSquashSoup

Prep Time

Approximately 20 minutes

Why I am a huge fan of this recipe

Sure, it’s tasty and as a certified health coach I also look for the health benefits. So here’s a quick run down of why I love some of the big player ingredients.

I love the sweet potatoes because they offer a big antioxidant punch of vitamins. In the past I’ve roasted the seeds from the butternut squash.  Pepita seeds with a little salt is super tasty and are high in fiber and protein. I like to throw the onions in as a detoxifying food but also for the flavor it provides. Almond butter helps regulate blood sugar levels, it’s a jewel. Cinnamon is known to be a Kung Fu fighter against inflammation, okay perhaps the research literature doesn’t say “Kung Fu” but you’re tracking one of it’s superpowers. Coconut oil and milk because I think we can all use the good fat, big taste while naturally boosting our energy.

I know it may seem odd, using good salt really matters. I suggest using pink Himalayan salt to pop the flavors while helping provide an array of trace minerals to balance the body, maintain fluids and replenish electrolytes. It’s no where close to the old processed regular table salt.

It’s important we eat real, wholesome foods. When we do, our bodies take notice. The more organic we consume, the less we burden our bodies with pesticides. When we enjoy the real foods we also don’t need to worry about counting calories. Instead we can opt for healthy fats, and densely nutritious grub that leaves us feeling satisfied and energized.

Chime in!

What’s your favorite soup during the Fall season? Are you going to give this recipe a try? Share your opinion, we’d love to know what you think about the flavors.

 

5 Ways to Incorporate Chia Seeds Into Your Diet

Are you are new to chia seeds?  Are you a chia seed lover? Wherever you are on the chia seed spectrum, I’ve got five great ways that you can incorporate chia seeds into your diet. In case you’re wondering why I am such a huge fan, here’s several reasons why. These Superfoods are great conformists taking to whatever flavor you they’re introduced. Chia seeds serve as one of the richest plant-sources of Omega 3– even higher than salmon. In addition to supporting our cholesterol and heart health these “wonder seeds” are gut friendly supporters, and perhaps the dieter’s best friend.

O, Let Me Count the Ways

Nine, ten, eleven… I love the wee small seeds. Who wouldn’t want to keep food that aids in digesting? They help the digestive process by moving things along with more ease. Chia seeds contain a soluble fiber. When they are soaked for an hour or overnight our bodies can greatly benefit from the gel coating of the seed which keeps the colon lubricated and enhancing our visits to the “Oval Office”!

Twelve, thirteen, fourteen… Tiny little loves! You give bodies an energy boosts because you serve up protein. Personally, I find myself feeling satiated and content because my body rejoices when provided with a great mix of healthy fat and fiber. I simply cannot hide my love for for chia! If I could kiss them, I would! But rather, I’ll eat them. 🙂

5 Yummy Recipes Where you Can Easily Incorporate Chia Seeds

Below you’ll find five ways you can incorporate chia seeds into your diet with a variety of healthy recipes. I love to try out recipes usually with whatever can be found in my kitchen. So feel free to change things up to your liking. Not a huge fan of raspberries? No worries! Substitute strawberries instead. Don’t have any macadamia nuts? No problem. Substitute almonds. The most important rule to follow for these recipes is to incorporate chia seeds because I want you to receive the terrific health benefits. I’d like to add, for maximum benefit and for creating that gel-like goodness, soak your seed for an hour or even overnight unless you have time to soak them within certain recipes.

I’ve purposefully chosen something you can work into any meal throughout the day. There’s something you may feel is more fitting for breakfast, lunch or dinner or perhaps a snack, or a drink, and even dessert. Yes, dessert! Either way, I’m sure you’ll find yourself feeling full while also addressing your taste buds too! These recipes arm you with whole unprocessed foods while sneaking in the goodness that chia seeds bring through a variety of textures, colors, and flavors.

Raspberry Chia Lemonade

Ingredients for 4, 8 ounce servings

  • 32 ounces of water (sometime I also like to use half mineral water)
  • 3 fresh squeezed lemons
  • 1 Tablespoon of soaked Chia Seeds
  • Sweeten with Lemon Flavored Stevia or Agave Syrup
  • Optional: You can add ice or cool and serve

Directions: Stir. Drink. Smile.

Rasberry Lemonade

Cheesy Chia Cauliflower Broccoli Casserole

Ingredients for 6-8 servings

  • 1 head of cauliflower florets
  • 1/2 head of broccoli florets
  • 8 ounces of Colby Jack shredded
  • 3/4 cup of plain yogurt
  • 2 Tablespoons of soaked Chia Seeds
  • 1-2 cloves of garlic (roasted is best)
  • Salt & Pepper to taste

Directions:

  1. Preheat oven at 350 F.
  2. Steam Cauliflower & Broccoli
  3. After the veggies are steamed, stir all ingredients together
  4. Spread remaining cheese on top of casserole dish
  5. Cover dish with foil & back until cheese is melted about 25 mins should do.
  6. Serve and enjoy.

Healthy recipe cauliflower cheese chia

Apple Cinnamon Chia Yogurt

Ingredients for 1 serving size

  • 1 cup of your Favorite Low Sugar Yogurt (I like So Delicious Coconut Yogurt & Siggi’s Icelandic Skyr that’s like yogurt)
  • 1/2 chopped Granny Smith Apple
  • Cinnamon to taste
  • 1 Tablespoon of soaked Chia Seeds
  • Optional but I love this… a few drops of real Vanilla Extract

Directions: Stir. Enjoy. Eat. Smile.

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Peachy Chia-licious Macadamia Nut Protein Smoothie

Ingredients for 1-2 servings

  • 10-12 ounces of water (you may want to add some ice)
  • 1/4 cup macadamia nuts
  • 1 peach
  • 3 scoops of protein powder (I love using USANA’s Nutrimeal Free. It’s plant-based and free fructose, soy, dairy and gluten with 15 grams of protein)
  • 1 Tablespoon of soaked Chia Seeds
  • Optional: a few drops of real Vanilla Extract and cinnamon (for fat burning)

Directions: Blend. Drink. Smile. Repeat.

Peachy

Chocolate (or Vanilla) Coconut Chia Pudding

Ingredients for 1-2 servings

  • 2 Tsp of Coconut Oil
  • 1 Tsp of Cacao Powder or 1 tsp of Vanilla Extract
  • 1 Tablespoon of soaked Chia Seeds

Directions: Blend. Eat. Enjoy.

HowCanYouHaveYourPudding?

Sneak it in!

Just a quick word. Chia is a covert operator. I have a friend whose child is a serious guacamole fan. She explained that he hadn’t been drinking enough liquids and had become constipated. That night she began sneaking in chia seeds to his favorite guacamole dinner. A few days later she informed me that her eleven year-old was now a  “regular” kind of guy again. Way to go Mom! Successful covert operations are fulfilling– and on the other hand, not-so-covert operations as well. She shared with me that her son is “all in” for chia lemonade. Friends, I say we push the envelope and try it out in apple sauce, salads– sprinkle them on anything. Let’s create some healthy bodies.

Chime in.

Do you have a chia seed story? Any favorite go-to recipe? Tell us. 🙂 Haven’t tried it before? Which of the 5 recipes will you try out first?

 

How to Avoid Burnout & Hit Your Goals

Isn’t it amazing that as soon as we make our mind up to pursue a goal it’s as if a special anthem begins to play? Game face on, check! Perhaps you hear Rocky Balboa’s theme song or We are the Champions, my friend! Or is this just me? We’ve got heart. Determination. Integrity. We’re taking that goal! And, POOF! An obstacle or two arises. No. big. deal. We’ve got this! A hurdle is jumped and we’re still on track. Defeat is not an option. It’s decided. There will be no burn out in hitting goals!

Alas, another ugly obstacle rears up as a challenge! We will not be deterred! We boldy speak forth, “ain’t nobody got time for that!” while courageously  pursuing the goal. By now, you know where this is going because life doles out plenty of surprises while in the pursuit of happiness.

overcome obstacles and avoid burnout

And so the journey continues. We choose to move along focused on our goal yet obstacles continue to pop up everywhere! It’s almost like a conspiracy!

We’ve all been there! Perhaps you can identify with one of the following examples. Set a health goal to slim down? It’s ridiculous how many cookies and cakes begin passing before our very eyes! Set a financial goal to save up for a special purchase or chase away some debt? We get a call from a friend desperate in need or the car needs serious repairs. But wait, there’s more! Entrepreneurs, you set a lofty, yet attainable business goal when the next day you receive a call from your bank explaining that there’s been some fraud committed through your account. Setbacks happen. Am I right?

Learn how to handle detours and avoid burnout while still hitting your goal.

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Focus on why you set the goal in the first place.

List the reasons you decided to set this specific goal. Is this a goal you’re doing for someone else or was is it your desire? If it’s an easy goal to quit, perhaps it’s not one that you are ready to take on alone. Do you need help from an individual who can coach you in getting there? List any obstacles that may occur might occur along the way? How can you overcome them? Write down, how things will be should you not hit this specific goal. What will it cost you in every area of your life? Will it be more unresolved stress? Poor health? Time away from those you care about? Take time to pinpoint what you want to create by achieving this goal and what you want to avoid.

Begin with the end in mind.

Place in writing how you will feel upon completing this goal and what you will do to celebrate it. For example, if it’s a financial goal, it may look like this. “Today I paid off the mortgage and it feels so liberating! I’m proud of myself for being disciplined and staying true to what matters most. I’m choosing to celebrate by taking the family to Lake Tahoe. We’ll celebrate in style with a hot air balloon ride.” When we set a goal, let’s be prepared to hit it as well as celebrate it.

overcome obstacles and avoid burnout

Track the results

Have a visible tracker to mark results. It can be done using a computer program or something simple that is drawn up. Below is an example.

avoid burnout while achieving your goals

The purpose is to have a reference guide that empowers us to see daily, weekly or monthly progress (or the lack thereof so we can recalibrate our strategy). This helps us as goal setters get back on track if we’ve wanderer off or to stay in the race for goal completion. Whether it’s something like a health, business or financial goal a visual indicator with a baseline and projected goals serves mightily in cultivating the habits and practices necessary to reach goals and avoid burnout.

Let us not grow weary in well doing, in due time we’ll reap a harvest if we don’t give up. Galations 6:9

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Your turn, please

Tell us in the comment area below, have you used any of these tactics before to hit a goal? What goal did you hit or how did you celebrate its completion? Any tips can you share with us about avoiding burnout while completing a goal? We’ve got plans to do great things! 🙂

 

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