RECIPE: Quinoa Salad with Roasted Vegetables

Quinoa Salad with Roasted Vegetables

INGREDIENTS

  • 4 tsp. Olive Oil
  • 2 yellow beets
  • 3 carrots chopped
  • 3 parsnips chopped
  • ½ a small red onion chopped
  • 1 cup uncooked Quinoa
  • 2 cups gluten free vegetable stock or water
  • Juice of 1 lemon
  • ¼ tsp. dried thyme
  • 2 Tbsp. chopped flat-leaf parsley
  • Salt and Ground black pepper to taste

Preheat oven to 350°F. Rub beets all over with 1 teaspoon of the oil, then season liberally with salt and pepper. Wrap in foil, place on a small baking sheet and roast for about 1 hour, until beets are tender. Allow beets to cool and then peel and chop them.

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Meanwhile, toss carrots and parsnips in remaining 3 teaspoons oil, season with salt and pepper and place on a rimmed baking sheet. Bake for about 50 minutes, stirring occasionally, until golden brown. Remove from oven and let cool.

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Put quinoa, lemon juice, stock or water and thyme into a small pot. Bring to a boil, then lower heat to a simmer, cover and cook for 10 to 15 minutes, until quinoa is tender. Remove from heat and set aside to let cool to room temperature.

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Put quinoa, roasted carrots and parsnips into a large bowl and toss to combine. Add beets, onions, parsley, salt and pepper, mix well and serve.

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RECIPE: Stuffed Delicata Squash with Quinoa Stuffing

Stuffed Delicata Squash with Quinoa Stuffing

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(adapted from http://www.edibleperspective.com)

INGREDIENTS

  • 2 delicata squash
  • 1 cup uncooked quinoa, rinsed
  • 1 3/4 cups + 1/4 cup vegetable stock, divided
  • 2 tablespoons coconut oil, divided
  • 1 cup diced onion
  • 1 cup chopped celery
  • 1 cup chopped baby portabellas
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 1 tablespoon finely chopped sage
  • 1/2 tablespoon finely chopped parsley
  • 1 teaspoon dried thyme

Squash:

1/2-3/4 teaspoon salt
1/4 teaspoon black pepper oil/salt/pepper for rubbing the squash

Preheat your oven to 400 degrees (°F) and line a large baking sheet with parchment paper. Slice both squash lengthwise in half and lightly rub the inside and cut edge with oil and a generous sprinkle of salt and pepper. Place on the pan cut side down and roast for about 30 minutes. The edges will be golden brown and the flesh will be just tender. Keep your oven at 400* after the squash is done.

Quinoa:

While the squash is roasting place a pot over medium heat with 1 tablespoon of oil. Place your rinsed quinoa in the hot pot and stir for 2-4 minutes until lightly toasted. Add 1 3/4 cups vegetable stock and bring to a boil over med-high heat. Give 1-2 stirs after it boils then reduce heat to simmer and cover for 15 minutes or until the liquid is absorbed. Remove from the hot burner keeping the lid on for 10min. Fluff with a fork.

Stuffing:
While the quinoa is cooking, heat a large pan over med-low and add 1 tablespoon of oil. Once hot add the onion, celery, carrot, 1/2 teaspoon salt, and pepper stirring frequently for 12-15min. You’re looking for a light golden brown color and a bit of give to the celery and carrot. Add in the garlic, sage, parsley, and thyme and stir for about 30 seconds until fragrant. Measure out 3 cups of cooked quinoa and add that to the pan along with the mushrooms and 1/4 cup of vegetable stock. Stir every minute or so until the mushrooms are cooked and the liquid is absorbed. About 6-8 minutes. If the mixture seems like it’s drying out add a bit more veggie stock [mine didn’t dry out at all]. Taste and add more salt/pepper if desired. Fill your squash halves with the quinoa stuffing and bake for about 10 minutes. If you want the top a little crunchy you can place it under the broiler on high for 1-2 minutes watching closely.

Top with fried sage leaves if desired.

Some Fears can be Attached to Success…

Our Deepest Fear…

Most people aren’t trained to see past their struggles. If this goal is reached, then what? While we attribute most fears to failure, some fears can also be attached to success. I had the honor of seeing Marianne Williamson speak live at a conference in L.A. on woman and money it was AMAZING! I highly recommend her books,or seeing her speak in person below is an excerpt from on of her books.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous?”

Actually, who are you not to be? 

You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to manifest the glory of God that is within us. It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Excerpted from A Return to Love: Reflections on the Principles of a Course in Miracles,
by Marianne Williamson.

Steps to HELP IDENTIFY and CULTIVATE the DREAMS and DESIRES that EXIST FOR YOU at the CORE of YOUR BEING.

 IDENTIFY YOUR OBSTACLES. Are there any obstacles in your life that you know you need to confront but have been avoiding (i.e., speaking up to a boss, ending or mending a romantic relationship, losing weight)? Sometimes fear can debilitate us to the point that we get stuck in denial and make excuses around important issues.

GIVE FEAR A SHAPE. Ask yourself what you are most afraid of. What factors contribute to your fear, what triggers it, and what gives it power over you? Also consider the ways in which your fears have been getting in the way of your happiness and success.

VISUALIZE YOUR DREAM LIFE. If not for other people’s judgments and expectations, what would you be doing with your life that you feel inhibited from doing now? Make a list of as many things as you can think of, big or small, that you would do if you weren’t afraid.

BREAK IT DOWN. Once you become consciously aware of your authentic self, you can begin to confront the areas of your life that are not in alignment with your truth. From there, consider creating a few small, reasonable goals for yourself each week to get yourself moving in the direction you want to go.

CELEBRATE YOUR MILESTONES. Each time you successfully overcome a meaningful obstacle, take the time to share your accomplishment with others. Plan a small party or social outing – whatever feels appropriate. It is important to celebrate your feats with people you love. This will help to strengthen your support network and inspire you for future endeavors.

Remember, transitions can be challenging, but this is your life!
Remain committed to the process of self-discovery and be open to exploring your passions in healthy, honest ways. Once you begin to see fear as an opportunity rather than a hindrance, you will create fewer limitations for yourself, and the Universe will guide and support you along the way!

Warmly,

Angela Sydnes
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Do you Crave Sweets?

Are you the type of person who has cravings for sweets?  Do you have low energy in the middle of the day?  If so, then this could be a turning point in your life.

I am doing a live Webinar (sign up here) and a Free Online Program (Value $47) called>>>>>>>Shake The Sugar Habit Online Program & Action Guide How To Say No (Without Feeling Deprived) So You Can Say YES To Something So Much Sweeter<<<<<<<<<<<<<<<<  

Would like to you to join the fun? I’m doing this just as much for me as for you. I do love my maple syrup, red wine & chocolate but it’s taking a toll on my waistline.

One thing I know from doing this many times before is the simple act of quitting just sugar for 10 days completely eliminates my cravings for it. Are you in?

You can sign up for the Webinar Here:
http://app.webinarjam.net/register/5829/06552ac2d3

You will walk away with some great tips that you can implement immediately!I’ve designed this training to permanently change your relationship with sugar. You will leave this webinar and online program understanding the causes of your sugar cravings and you’ll receive practical tools for dealing with them.

It’s not about deprivation, it’s about freedom – the freedom to eat foods you love and have sweetness in your life without the side effects or the guilt.

You don’t want to miss out.
Visit this link with the details:  http://app.webinarjam.net/register/5829/06552ac2d3
Please take a look now, your life is waiting.

By the way, pass this on to anyone who you think
might be interested in beating their sugar craving with you!

I look forward to seeing you!

Enjoy!

About a month ago, I had a little bit of a “breakdown/freakout” if you will about my own weight gain in 2015. I talked about it over on little mothers helper in “Why are my fat pants getting tight?” check it out you will find some great tips on moving a stagnant lymph system.

Angela Sydnes

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ABOUT ME
I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Learn more about my training and my unique approach to health coaching
SAVE THE DATE: January 2016 Body and Soul VIP Fast Track Retreat:  Completely Makeover Your Pantry, Fill Your Fridge With Customized Ready-to-Eat Gourmet Meals, And Design Your New Healthy Lifestyle Plan…
In One Day! Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

7 Essential Kitchen Tools that make Great Gifts!

Doing some last minute shopping for the holidays? Here are no-fail gifts that make meal prep easier.

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Having the right tools makes the job faster and easier and you can feel good about giving as they infuse a bit of health and wellness into the lives of your loved ones!

Salad Spinner
Salad spinners are great for making the task of cleaning and drying vegetables easier. When making salads several days in advance. It’s important that your greens don’t have excess moisture, or they will wilt. Bonus, it’s a great way to get kids involved with food prep.

Glass Food Storage Containers
Planning ahead is the key to clean eating. Several days of meals require a lot of food storage containers! Pick ones that are oven safe, BPA-free and the have a durable plastic lids that are leak proof.

A Good Blender
There is a LOT in the type of Blender! Use a blender to make smoothies, soups, salad dressings, and more, and who wouldn’t love a powerful new tool on their countertop. My top 3 are Vitamix, Blendtec and NutriBullet

Wide-Mouth Mason Jars
Whole grains, beans, nuts, seeds and super foods stay fresher longer when stored in airtight glass containers in your refrigerator. The vertical shape of the jars makes them especially nice for storing salads. Since the dressing is at the bottom of the jar, and the greens are at the top, nothing gets soggy! Make your gift extra special by filling some of the jars with healthy dry goods like old-fashioned rolled oats, lentils, brown rice, nuts, or homemade granola. In other empty jars, handwrite recipe cards for our Mason Jar Salads and tuck a recipe in each jar.

Air lock lids/ Fermentation Lids
Use these fermentation lids with wide-mouth mason jars to get your fermentation on! Lacto-fermentation provides many health benefits, and is a delicious way to prepare many foods. Make Sauerkraut, Kim chi, Vinegar, Pickles the re-usable plastic lids will fit any wide mouth jar. The silicone seals provide an airtight seal for the plastic lids without the need for heat like with metal mason jar lids, and with proper care and maintenance can be used many times over.

Bamboo Cutting Board
Bamboo is especially low maintenance due to the fact that it resists water retention. The wood’s density also helps it hold up against knife cuts and scars—this means it won’t crack or warp over time, nor does it hold bacteria in the same way other woods do. Since bamboo naturally replenishes itself, you can also rest easy knowing that you’re buying an eco-friendly product.

Wusthof 2-Piece Knife Set
Every cook needs a good knife and this starter set is typically all that the home chef needs to get by.  A sharp knife is the best and most important tool to have in your kitchen!

Cast Iron Pan 
This is one of my favorite kitchen essentials. A benefit to using cast-iron pans in place of nonstick pans is that you avoid the harmful chemicals that are found in nonstick pans.

Herb seed kit
Inspire your friends and family to cook natural, healthy meals with an indoor herb or vegetable garden.

Angela Sydnes

Signature

Integrative Nutrition Health Coach


Creator of Grow Inspired the 12-step system to end dieting permanently and the 30-Day Whole Food Clean Eating Challenge!

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Get Even Healthier!

Are you curious about how a happy life and good health can make you feel? As a Integrative Nutrition Health Coach I can help you make your own healthy changes. Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills.

Chocolate Strawberry Chia Pudding

Chocolate Chia Pudding

 

INGREDIENTS:

2/3 cup Chia Sees
1/4 cup raw cacao
1-2 tablespoon 100% pure maple syrup
2 cups nut/seed milk
1/2 cup water

Optional: top with fresh strawberries nuts (walnuts, pecans), toasted coconut

Place chia seeds and about 1/2 cup of water in a bowl, let set 5 minutes. Stir in Cacao, Maple Syrup and nut/seek milk of choice. Refrigerate until Firm. You can keep it in jar or spread it out like I did above and top with berries, toasted nuts and coconut .

The picture above is from the 30-Day Challenge  All NEW classes coming this Winter and spring!!!

Angela Sydnes

Signature

Integrative Nutrition Health Coach


Creator of Grow Inspired the 12-step system to end dieting permanently and the 30-Day Whole Food Clean Eating Challenge!

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Get Even Healthier!

Are you curious about how a happy life and good health can make you feel? As a Integrative Nutrition Health Coach I can help you make your own healthy changes. Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills.

Healthy Protein Balls

Night Cap Balls

INGREDIENTS:

2 tablespoon Shredded Coconut
1 scoop Soy free, dairy free, protein powder
1/4 teaspoon liquid Stevia
1/2 teaspoon Cinnamon

2 tablespoons hemp seeds
1/2 cup raw pumpkin seeds
1/3 cup chia seeds
2 tablespoon Coconut oil
1/2 cup almond butter

1/4 cup Water for Blending

Optional:  Honey to taste 

Place all ingredients in a food processor(except water) fitted with S-blade. Blending and adding water as needed to get a consistency you like. Roll into balls and then roll in shredded coconut. Refrigerate until Firm.

The picture above is me getting ready for the 30-Day Challenge  the balls are on the bottom! They are packed FULL of minerals and make an excellent after dinner sweet and help induce restful sleep. Go ahead give it a whirl!

Angela Sydnes

Signature

Integrative Nutrition Health Coach


Creator of Grow Inspired the 12-step system to end dieting permanently and the 30-Day Whole Food Clean Eating Challenge!

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Get Even Healthier!

Are you curious about how a happy life and good health can make you feel? As a Integrative Nutrition Health Coach I can help you make your own healthy changes. Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills.

Roasted Garlic & Pumpkin Hummus

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INGREDIENTS

1 (15 oz.) can or home cooked chickpeas, drained & rinsed if canned
1/2 cup canned or home prepared pumpkin puree
1/4 cup pure tahini, not tahini sauce
1 head roasted garlic
1 tsp. chili powder
1 tsp. ground cumin
1 lemon, juiced
Salt to taste
1/4 tsp. cayenne pepper and paprika (optional – if you want it spicy)
Water as needed

Place all ingredients in a food processor. Blend until smooth, adding water as needed to get a consistency you like. 

Anti-inflammatory = anti-aging! Want to know more?

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Inflammation is your body’s innate way of providing acute healing to an area of your body, but when it persists on a low level throughout the body, it can do much more harm than good. Because chronic inflammation isn’t something you can see with your eyes, many suffer from its consequences and don’t even know it! It can surface in sneaky ways in the form of allergies, skin rashes, pain, insomnia, migraines, food allergies, and more. In addition, it sets a perfect stage for many serious age-related diseases, such as autoimmune diseases, diabetes, neuro-degenerative diseases, heart disease, and cancer.

The Stress Connection
When you are constantly stressed, the sympathetic nervous system signals your body to produce the stress hormone cortisol to meet the demand. This leads to an increase in blood sugar designed to give you the energy to flee whatever’s “chasing” you. But because nothing’s actually chasing you, you are left with elevated cortisol and blood sugar levels that can lead to a whole host of metabolic imbalances. Because neuropeptides (proteins that deliver messages in your nervous system) that mediate stress also mediate inflammation, it’s likely that stress causes an inflammatory response in your body. And if that weren’t enough, elevated cortisol levels spark inflammatory reactions that diminish immune system function. Obviously, getting stress under control is a key piece of keeping inflammation in check.

Diet Guidelines
Try to eat all organic food if possible to risk your exposure to pesticides; eat when you’re hungry, stop when you’re full; don’t repeat the same food more than five times a week; plan meals so they roughly follow this breakdown—40% carbs, 30% protein, and 30% healthy fats.

Foods to Steer Clear of
Here’s what you’ll want to wean yourself off of in order to reduce the inflammation in your body: wheat, dairy, potatoes, tomatoes, corn, sugar, citrus fruits (except for lemons and limes), pork, commercial non-organic eggs, shellfish, peanuts and peanut butter, coffee, alcohol, juice, caffeinated teas, soda, anything containing hydrogenated oils, processed foods, and fried foods.

Foods to Eat More of
You can think of the Mediterranean diet as a jumping off point.

You want to incorporate a variety of fresh food and think of eating from the rainbow. But these foods will specifically help decrease inflammation:

  • cold-water oily fish such as wild salmon, mackerel, sardines, and halibut as well as oils extracted from these fish
    organic berries
  • fruits and vegetables (except those mentioned above)
  • pineapple
  • seeds and nuts (except peanuts which contain aflotoxin, a cancer-causing agent)
  • garlic, ginger, and turmeric
  • flaxseed oil and olive oil (if not heated too high)

To keep you motivated to adopt this truly healthy way of eating just remember this: anti-inflammatory = anti-aging!

It’s also 30-Day Whole Food Clean Eating Challenge Time! Uncover the basic principles of “clean eating” while learning the cooking techniques to support your efforts. Receive step-by-step instructions complete with meal plans, a starter guide, and over 40 recipes! Warning: A major side effect could be weight loss, increased energy and a reduced waistline!

Angela’s Favorite Salmon Salad

INGREDIENTS

  • 1 can of sustainably wild caught salmon, drained
  • 1⁄4 cup cucumber, diced
  • 1⁄2 a red pepper, diced
  • 1⁄2 cup finely chopped broccoli tops
  • 1 clove of garlic
  • 1 tablespoon sunflower seeds
  • 1 tablespoon olive oil
  • 1⁄4 cup Goddess Salad Dressing
  • Salt and Pepper to taste

Mix all the ingredients together and serve in a lettuce wrap or on a bed of greens.

Mango, Pomegranate and Pineapple Salad

INGREDIENTS

  • 1 peeled and cored fresh pineapple
  • 1 large mango peeled and diced
  • 1 pomegranate seeded
  • ½ cup pomegranate juice (sub pineapple juice)
  • ¼ cup honey (or maple syrup)
  • 8-10 mint leaves finely chopped

Cut the pineapple and mango into 1/2-inch cubes and place them in a mixing bowl or plastic zip-top bag.Whisk together the honey and juice in a liquid measuring cup until the honey has dissolved. Pour over the fruit and stir to coat. Add the pomegranate seeds and mint. Cover or seal, and refrigerate for at least 1 hour and up to a day. Stir before serving; if the salad has been refrigerated for a day, you may wish to add a bit more fresh mint.

5 Morning Rituals to Increase your Productivity

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There are always so many projects to potentially be working and having a morning ritual helps to ground me and keep me focused on my goals. Creating morning rituals are the secret to productivity and working more effectively. After all there is a  magic to them. If you feel like you spend your days running from Point A to Point B without a spare minute to breathe, then setting yourself up with a morning ritual just might be your key to success. Your rituals shouldn’t be set in stone. Be open to adjusting and adapting your plan along the way as part of a dynamic process. Add a weekly review and planning ritual, a productivity secret of successful entrepreneurs.

Greeting the Day: Start with an anchoring process
Meet the day by sitting quietly in a chair with your feet firmly on the floor to ground you. Grounding  is a way of bringing ourselves literally back to earth.  Some of us are more prone than others to essentially leaving our bodies and not being firmly rooted in our bodies. One of the easiest ways to ground ourselves is to bring our attention to our breath as it enters and leaves our bodies. Staring straight ahead, take three deep breaths and begin to envision the morning washing over you, taking with it any residual stress or anxiety that might be bubbling up. Pay close attention to your breath and visualize how the day will unfold for you, setting your positive intention.  Return to your breath and tune into your senses every time a negative emotion bubbles up, acknowledge it, release it, and focus on something that ignites your senses; i.e.: the grounded feeling of sitting or the smell of fresh air coming through the window. Stay centered in this space for a few more minutes, then stand and finish by standing and stretching your arms overhead; or, if you like, do one sun salutation. You will probably find that you feel much more connected to your physical self.

Create with Consciousness: Let Go

To avoid the bubbling of negative emotions that often come with a never ending to-do list, keep a journal by your bed and do a brain dump first thing in the morning. Write down your dreams (if you remember them), what your grateful for and anything that comes to mind no matter how different, personal and mundane they may seem. Remain uncensored and get it all out; just let it pass from your mind to the page. Don’t worry about what anyone else thinks. This is for your eyes only.

Goal Setting: Create Clear Intentions

Now that you have cleared out the proverbial cobwebs, set a deep intention for your day. Identify your goals and list three actions that you can take that day. Create a mantra that you can say to yourself throughout the day to keep you on track with your goals.

Healthy Breakfast : Master Mindful Eating

Sit down to eat and do it with intention, resist the urge to gulp it down and get on with your day. Carve out 20 minutes to sit quietly and focus on your meal. Say a small prayer of gratitude for the food you are about to enjoy and make a point of chewing each bite and breathing in between. You’ll also want to make a point of purposely putting your utensils down on occasion. Eating in this manner requires discipline, but it helps you find a restorative center to your day.Move your Body: Increase your Productivity

Any activity that gets your blood pumping is good here. It’s preferably something that puts a smile on your face by doing it. Exercising in the morning increases your productivity and kicks up your endorphins, making you feel more awake and ready to tackle your day. Working out can increase your mental clarity for four to 10 hours post-exercise.What you do in the morning has an uncanny ability of setting you up for the rest of the day, so the energy and vitality you get from exercise keeps you energized throughout your day.

Angela Sydnes

Signature

Integrative Nutrition Health Coach


Creator of Grow Inspired the 12-step system to end dieting permanently and the 30-Day Whole Food Clean Eating Challenge!

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Get Even Healthier!

Are you curious about how a happy life and good health can make you feel? As a Integrative Nutrition Health Coach I can help you make your own healthy changes. Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills.

Self-Care for New Moms

Self Care for New Moms

If you’ve just welcomed a newborn into your life, congratulations! And while it’s likely the amount of love you feel for this special little person could burst your heart right open, in order to properly care for your bundle of joy, you have to make sure you carve out the time and space to also care for YOURSELF.

Yes, you heard that right. It’s not selfish. It’s self-care.

Many new moms make the mistake of putting all of their focus and energy along with their devotion towards their new baby, completely neglecting their own needs in the process. While understandable, if you aren’t careful, you could end up doing your baby more harm than good because you won’t be giving your child your best self.

Take Time for You

Taking even 20 minutes a couple of times during the week to do something you enjoy—taking a bath, reading a book, or calling up a friend to talk can have profound effects on your energy level and outlook. Ask your significant other to tend to the baby while you do this. You’ll return feeling relaxed and with a charged battery.

Take Time for Your Relationship

Along the same lines, carve out time to spend with your partner. The arrival of a baby is joyous, but can also put stress on a relationship. Once you feel comfortable leaving the baby with a trusted friend or relative, plan a date night with your significant other.

Get Some Exercise

Physical activity, such as a brisk walk or some bodyweight exercise, even if it’s just 10 minutes a day, brings on increased blood flow which is shown to boost your energy levels, improve your mood, and help you feel more in control of all the events taking place in your life. Being a new mom can sometimes feel overwhelming so adding a little exercise to your day is a great way to recenter yourself again.

Eat Well

Maintaining the good nutrition you adopted during your pregnant months will provide you with enough energy to care for your baby and all his or her needs. While you may be eager to regain your pre-baby body, refrain from dieting and and instead focus on eating wholesome, nourishing food during this time.

Get Help as Needed

Finally, remember to ask for help as you need it. Don’t fall into the “Super Mom” trap, thinking you can do everything yourself. Because you can’t. Your loved ones want to help out during this time, so take them up on the offer. That way, your baby gets the very best, rested and recharged version of her mom. And that’s why caring for yourself is really about caring for your child.

I just found my favorite NEW mom gift! Little Mothers Helper on Kickstarter Right NOW!  

Little Mother’s Helper was created to give you a little help. Designed like a frame worthy art print. Spoken like a best friend who knows WTF they are talking about.

Good, solid, real evidence-based information women need that’s way too hard to find in the sea of TMI online and in books that you’re too freaking exhausted to read right now.

______________________

 

Related Links

“New Moms, Remember to Baby Yourself”

http://www.babyzone.com/mom/postpartum-depression/new-moms-baby-yourself_68111

Postpartum Massage: How Massage Can Benefit New Moms

http://www.parentingstartshere.com/index.php/2012/02/27/postpartum-massage-how-massage-can-benefit-new-moms/

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Bok Choy Apple Slaw: Raw and Cooling

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Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.

  • Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
  • Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
  • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
  • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Bok Choy Apple Slaw
Prep time: 7 minutes
Yield: 4 servings

Ingredients:
6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste


1. First make the dressing by combining all the ingredients and whisking well.
2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
3. Toss salad with half the dressing. Add additional dressing if desired.
4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

If you’re interested in learning how to make nutritious, tasty Salads, I would love to share my recipes and tips with you! Schedule your FREE Transformational Coaching Session and become a master in no time. 

There are thousands of different dietary recommendations and philosophies, and new ones come up every day. In this process you will begin to recognize which foods may not be serving you, despite what you have read or been told.


Creator of Grow Inspired the 12-step system to end dieting permanently and the 30-Day Whole Food Clean Eating Challenge!

Decadent Vegan Chocolate Cupcakes

Just because you don’t eat dairy or eggs doesn’t mean you need to miss out on life’s special treats, like these ridiculously rich and deliciously dense chocolate cupcakes. Some brownie recipes use black beans as the binder; in this recipe adapted from Vegetarian Times, heart-healthy avocadoes fill that role. (Warning: If chocolate is your Achilles’ heel, you may be in trouble—these are crazy addictive!)

 

Decadent Vegan Chocolate Cupcakes

Makes 12 cupcakes

Cupcakes

  • 1½ cups all-purpose flour*
  • ¾ cup unsweetened, non-Dutch-process cocoa powder (the “Dutch” processing destroys some of the valuable flavonoids)
  • 1 teaspoon aluminum-free baking powder
  • ¾ teaspoon baking soda
  • ½ teaspoon fine sea salt
  • 1 avocado, pitted and peeled
  • 1 cup 100% pure maple syrup
  • ¾ cup unsweetened almond milk
  • 1/3 cup coconut oil, melted
  • 2 teaspoons vanilla extract

*If you’d like to substitute a gluten-free flour mixture in place of the all-purpose flour used here, try this mixture, courtesy of the Gluten-Free Goddess (http://glutenfreegoddess.blogspot.com/ ):

  • 1 cup sorghum flour or brown rice flour
  • 1/2 cup millet, almond meal, or buckwheat flour
  • 1 cup tapioca, potato starch or corn starch (not potato flour!)
  • 1 teaspoon xanthan gum

1.     Preheat oven to 350ºF. Line muffin pan with liners. In a medium-large size bowl, whisk together flour, cocoa, baking powder, baking soda, and salt.
2.     Purée avocado in your food processor until smooth. Add maple syrup, almond milk, canola oil, and vanilla.
3.     Whisk into flour mixture until just combined and spoon into prepared cupcake liners.
4.     Bake for 25 minutes, or until a toothpick inserted into center comes out with just a few crumbs stuck to it. Cool.

Chocolate Glaze

  • ¼ block silken tofu (from 14-oz. container), drained and patted dry
  • 3 tablespoons 100% pure maple syrup
  • ½ teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 4 ounces semisweet vegan chocolate, melted

1.     Blend tofu, maple syrup, vanilla, and salt in your food processor until smooth.
2.     Add melted chocolate to the tofu mixture and blend until smooth. Transfer to bowl.
3.     Dip tops of cupcakes into the glaze, pulling up to form fancy peaks.
4.     Gobble up!

Nutritional facts, per cupcake: 287 calories; 4 grams protein; 12 grams total fat (3 grams saturated fat); 44 grams carbs; 0 milligrams cholesterol; 304 milligrams sodium; 4 grams fiber; 24 grams sugar.
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Resources
Unsweetened Natural Cocoa Powder from Scharfen Berger —http://shop.scharffenberger.com/Unsweetened-Natural-Cocoa-Powder/p/SFB-HBNCP&c=ScharffenBerger@Baking
Vegetarian Times Magazine—http://www.vegetariantimes.com/
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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

Learn the Top 7 Tips on How to Show Sugar Who’s the Boss, once and for GOOD!

Are you the type of person who has cravings for sweets?  Do you have low energy in the middle of the day?  If so, then this hangout  will be a turning point in your life.

I will be hosting a LIVE Webinar called, “SHOW Sugar Who’s the Boss”.  I would like to invite you to join the fun.

I’ve designed this training to permanently change your relationship with sugar. You will leave this hangout understanding the causes of your sugar cravings and you’ll receive practical tools for dealing with them.

It’s not about deprivation, it’s about freedom – the freedom to eat foods you love and have sweetness in your life without the side effects or the guilt.

You don’t want to miss out.   Visit this link http://webinarjam.net/webinar/go/3509/8706520974 with the details. Please take a look now, your life is waiting.

Space is limited so please contact me soon. And by the way, pass this on to anyone who you think
might be interested in beating their sugar craving with you!

I look forward to seeing you!

Enjoy!

_____________________

Angela Sydnes
Signature

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

Tricking Your Nervous System To Think You Are Relaxed

Stress  & Metabolism

 Parasympathetic                                  Sympathetic

  • Feel & Heal
  • Rest & Digest
  • Metabolism Goes Up
  • Fat Burning
  • Stress Response
  • Digestion Shut Down
  • Metabolism Slows
  • Fat Storing

Stress Less Lessons

Top 3 Relaxers

1.

2.

3.

Top 3 Stressors

1.

2.

3.

 

Tricking Your Nervous System To Think You Are Relaxed

The 5-5-7 breath shifts you from a state of low digestive activity to full digestive force.

At every meal or snack, any time food is about to pass across your lips ask yourself, “Am I about to eat under stress?” If the answer is yes, pause. Then take 10 long slow deep breaths using this simple method.

Inhale for a count of 5, hold at the top for a count of 5 and exhale for a count of 7. Let the exhale be a bit longer than the inhale.

As you continue this conscious breathing, scan the senses. The scent of the air in your nose, the red and oranges of your eyelids, your taste buds, the feeling of your butt on the chair and your feet spread wide on the earth, the sound of my voice. Inhale… hold… and exhale. Keep breathing and scanning, tuning in with a heightened awareness. Repeat 10x.

 

 

Take a Friend Inventory

Take a Friend Inventory

As you grow, change, mature, and evolve, it makes sense that you’d want to carve out some time to evaluate whether your friendships still serve you; meaning, do they nourish you or drain you?

According to Joshua Rosenthal, founder and director of the Institute for Integrative Nutrition, relationships/friendships make up a quarter of what he has coined “Primary Foods” (physical activity, spirituality, and career make up the other parts). Only when your Primary Foods are in balance can you begin to discover authentic health and happiness. When you think about it that way, taking the time to weed through your friendships takes on much greater importance!

Joshua likens it to going through your wardrobe. In his book, Integrative Nutrition, he writes, “You’ve probably kept many clothes hanging in your closet that you haven’t worn for years. Maybe you are hoping they’ll come back into style, or maybe they don’t quite fit, but you keep them in the back for sentimental reasons. It’s the same thing with friends. If you think of everyone you know, chances are you will find at least a few people from your past who really don’t belong in your present.”

If a friendship sucks your energy or makes you feel less fulfilled than you’d like, it’s time to let it dissolve. This takes some time and effort on your part. There’s also the possibility of putting some friendships in the proverbial back of the drawer instead of keeping them as staples in your wardrobe. Here are a few questions to consider as you go through this process:

What do I cherish in a friendship?

How have my friendships impacted my life?

Who are the kinds of people I want to attract as friends?

As you get clear on this last question, take action to draw these people to you. Seek out those who inspire you or make you want to live a better life and invite them for coffee or tea. Of course, you’ll need to make yourself vulnerable to open your circle to new people, but the universe will reward your effort. Before long, you’ll end up filling your closet up with brighter clothing that fits a lot better.

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 Resources

 Meetup.com —http://www.meetup.com/

Integrative Nutrition: Feeding Your Hunger for Health & Happiness by Joshua Rosenthal

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

Finding Flow

Finding Flow

Up to 15 percent of Americans say they never achieve a flow. Why is that? Surprisingly, there are real criteria for meeting this often elusive but blissful state of being where time seems to slow down, nothing else seems to matter, and your talents and skills are put to their optimal use.

Mihaly Csikszentmihalyi, the founding Co-Director of the Quality of Life Research Center at Claremont Graduate University, which focuses on the studies of positive psychology, has done extensive research on the topic and explains it this way. You find flow when your skills are fully involved in meeting a challenge that is just about manageable. If your skills don’t meet the challenge, you’ll be in a place of arousal that won’t allow you to get into flow—instead, that sparks a signal that there’s more to learn.

On the flip side, if a task isn’t challenging enough, you find yourself in a comfortable place of control, but because you can become bored in that area, you’ll also fall short of finding flow. For example, if you are a skilled cook with a passion for healthy eating but preparing dinner feels like drudgery, raise the bar on your menus and watch as you find your sweet spot! Becoming aware of how you move throughout your day with these variables in mind can help you achieve flow more easily.

Some say there is a direct correlation between being in a state of flow and tapping into—and expanding—your consciousness. Author, motivational speaker, and life coach Gabby Bernstein teaches how to access a state of flow by tapping into your inner guide or “ing” and letting go of limiting beliefs that no longer serve you. In her book, Spirit Junkie (based on Marianne Williamson’s A Course in Miracles), Bernstein lays out a plan for getting into the flow of life, which among other things involve:

Choosing Love Over Fear—By making love your default, you purge the urge to fall back on fear and negativity, and create ample space for positive energy.

Tuning into your “ing”—Without quieting your mind and asking for help from your inner guide, you’ll never tune into your true passion. This is an essential ingredient for flow.

Forgiving—Letting go of any toxic feelings you may have towards others and viewing relationships as assignments from the universe help you grow, prosper, and bring alignment and authenticity into your life.

When you are able to move through these important stages Bernstein says you can come to expect miracles from the universe. And when miracles happen, you know you’re in the flow.

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Recommended Reading

Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

http://www.amazon.com/Flow-The-Psychology-Optimal-Experience/dp/0061339202/ref=sr_1_2?ie=UTF8&qid=1347149481&sr=8-2&keywords=Finding+Flow

Spirit Junkie: A Radical Road to Self-Love and Miracles by Gabrielle Bernstein

http://www.amazon.com/Spirit-Junkie-Radical-Self-Love-Miracles/dp/0307887405/ref=tmm_hrd_title_0?ie=UTF8&qid=1347149540&sr=1-1

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

 

Farmer’s Market Tips & Tricks

Farmers Market Tips & Tricks
Take advantage of Local Seasonal Produce and head to the Farmers Market!

Farmer’s Markets are popping up all over the place, a trend that bodes well for getting your fill of delicious, locally grown organic veggies, but do you know how to make the most of your experience?

Here are 5 tips for navigating your local market.

  • Don’t be shy. Ask questions, and engage with the vendors. Many of them are the farmers who lovingly grew the food you’re about to buy, so they’re often more than happy to tell you whatever you want to know about it.
  • Walk the perimeter of the market and try before you buy. Scope out how the fruit and veggies look at the various vendors before plunking down any money. You don’t want to buy the first pint of berries you see, because inevitably, you’ll find plumper, sweeter, and cheaper ones three stands down.
  • Plan ahead. Bring enough bags, a cart, and some understanding of how you are going to haul your goodies home. There’s nothing worse than scooping up a bunch of sweet corn on sale only to realize you’ll have to schlep it back on public transportation at rush hour.
  • Take note of prices and stock up if you find a deal. When you’re familiar with what good organic produce costs at your local grocery, you can shop the farmer’s market armed with that knowledge and scope out some mad deals.
  • Take time to smell the wildflowers… and fresh herbs… and just-baked bread…. One of the joys of shopping at an outdoor market is the sensory experience of it all. If you rush through without letting yourself sink into the slower pace of the place, you’re almost missing the entire point.

The growth of farmer’s markets has exploded in the last few years. You can even find them year-round, with winter markets in colder climes featuring lots of hearty root vegetables and alkalizing greens like kale and collards.

Farmer’s market not your cup of tea? You may want to give a CSA a try. CSA stands for Community Supported Agriculture and it’s basically a farm share of vegetables (and sometimes goodies like fruit and wildflowers) that you pay for in advance. You then receive a weekly (or bi-weekly) box of farm-fresh goodies!

Either way, shopping these locally farmed resources gives you a way to know exactly where your food comes from, and that’s a good thing.

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Related Links

 

To find a farmer’s market or CSA in your area, check out Local Harvest

http://www.localharvest.org/

Nutrition.gov’s guide to Farmers Markets

http://www.nutrition.gov/farmers-markets

 

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

 

Low-Impact High Result Workouts

Ok truth be told, when it comes to physical fitness for me, there is a lot of room for improvement. I love going for walks and swim as much as I can during the summer months, I miss biking and need to get it into the shop since my son has now mastered is 2 wheeler. WoooHOO! I am making a commitment to physical well being and exercise, are you in? The time is NOW, its the time to do what I want and give my body what it needs. Find a friend or coworker if you need a little extra motivation.

High-impact activity has its place in the world of working out. However, if you’re looking to increase your fitness level and pounding pavement doesn’t appeal, here are a handful of low-impact options that deliver results—without putting extra stress on your joints.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them." -- Bruce Lee
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them.”
— Bruce Lee

Walking – You walk every day, but how do you turn this into an exercise worthy of breaking a sweat? Try increasing your speed, swinging your arms, holding weights, and/or adding intervals (short bursts of speed or a hill climb) to your regular walk to up the intensity. Walking up stairs is also a great way to raise your heart rate and blast more calories during your walking workout.

Hiking – Changing terrain requires a lot of work from your lower body and walking up a mountain involves your largest muscles—the glutes, hips, and thighs; just what you want from an intense cardio workout. You can burn even more calories by adding a backpack!

Swimming – Here’s a low-impact exercise that delivers dramatic results. Swimming improves the condition of your cardiovascular system, but also increases muscle mass and flexibility without taxing your joints. In fact, swimming has even been shown to have beneficial effects on such conditions as arthritis. Most local YMCAs and many gyms have pools, so add laps to your routine to increase your stamina and shed pounds.  

Rebounding – This lesser-known exercise provides a potent low-impact workout while making you feel like a kid again. Bouncing for up to 40 minutes a day, five days a week on a mini-trampoline has shown to increase heart health and provide amazing benefits to the immune system due to the vertical movement’s specific effect on de-stagnating lymph fluid. Be sure to invest in a high-quality rebounder for optimal results.

Biking – A great workout for the entire body, you should try biking if you want to develop great muscle tone on your legs, glutes, and hips while trimming your waist and increasing your cardio capacity. Biking regularly can significantly decrease your risk for heart disease and can also reduce stress—even short rides daily make a noticeable difference in a short period of time. Best of all, you don’t need to start out buying fancy equipment, you just need an all-purpose bike to get outside and start riding.

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Resources

QiBounding rebounders: http://www.qibounding.com/index.html

Find a swimming pool: http://www.swimmersguide.com/

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

 

Show Sugar Who’s the Boss

Show Sugar Who's the Boss

Did you know the addictive nature of sugar rivals that of
cocaine, morphine, and cigarettes?

It’s no accident recovering alcoholics often turn to sugar as
they cut out alcohol—it’s an easily available drug. According
to a 2008 study out of Princeton University, “rats eating large
amounts of sugar when hungry, a phenomenon [known as]
sugar-bingeing, undergo neurochemical changes in the brain
that appear to mimic those produced by substances of abuse.”

In addition to the detrimental effects of sugar shown in these studies,
sugar has been linked to weakened immunity, even feeding certain
cancers! Found in most processed foods, fruit juice, and sports drinks
(in the form of high fructose corn syrup), and many of the desserts we
grew up with and enjoy at holidays and birthdays, it’s hard to resist this
ubiquitous substance’s seductive spell. Fortunately, there are healthful
ways to beat back even the most powerful sugar cravings.

Cutting Cravings Naturally
Cravings are a method by which your body communicates with you, and
they should not be ignored. However, what you think is a call for sugar
is likely something else:

  • Protein – eating protein-rich foods like meat, nuts, and beans gives your body a steady source of energy, therefore dampening signals for quick (empty) energy found in sweets.
  • Healthy Saturated Fat – adding coconut oil or grass-fed butter to your diet provides solid sustenance for your body and brain, which can help beat back cravings.
  • Omega-3s – a deficiency of alpha-linoleic-acids (ALAs or bioavailable omega-3s) can cause sweet foods to taste less sweet, which means you crave more of them to satisfy the flavor.3 Up your intake of flax, flaxseed oil (never heated), and walnuts to prevent this.
  • Water – dehydration can trigger sugar cravings; drink 12 ounces of water when your next craving hits.
  • Sleep – fatigue stresses your body, but the quick boost you seek in sugar only provides a temporary lift. Instead, take a 15-20 minute nap if lack of sleep is the culprit.
  • Exercise – moving your body (especially walking outside) helps keep cravings at bay because you get a potent hit of serotonin—a feel-good chemical that’s also released when you eat sugar.
  • Love  – cravings for sugar-laden comfort food often point to a psychological yearning for companionship. Spend more time socializing or engaging in your favorite activities and your cravings may fade.

If you want support in banishing your sugar cravings for good, be sure to sign up for Wildcrafted Cleanses 10 Day Cleanse which starts on June 4, 2014.

The Average Results of this Cleanse:

  • Lose an average of 3-5 pounds, and feel like walking into the world with confidence and elegant beauty!
  • Say good-bye to cravings, unwanted weight gain, and bloating that weighs you down, for good.
  • Feel completely free—let your spirit radiate out into the world!
  • De-stress, no matter what crazy, busy environment you live in.

To Find out more about Wildcrafted Cleanses: the Sexy, Sultry and Wildly Inhibited 10 Day Spring Cleanse Click Here: http://wildcraftedcleanses.com

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Related Link

Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet, by Ann Louise Gittleman, Ph.D., C.N.S.
http://www.amazon.com/Get-Sugar-Revised-Updated-Edition/dp/0307394859/ref=tmm_pap_title_0?ie=UTF8&qid=1392338405&sr=1-1
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Enjoy!
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Angela Sydnes
Signature

 

 

The Benefits of a Detox Program

Step into the light

 

Do you need to do the 10 Day Winter Recharge???

If YES is your reply to ANY of the following questions, you have your answer…

  • Is your sleep fitful?
  • Do you drag yourself through your day?
  • Are you experiencing brain fog?
  • Are you dealing with recurring headaches or muscle aches?
  • Are you experiencing allergic reactions or sensitivities to certain foods?
  • Does your skin feel dull or inflamed?
  • Is your digestion sluggish?
  • Do you have stubborn weight you just can’t release?

According to renowned functional medical practitioner, Dr. Mark Hyman, when your body become “toxic,” it means your natural means of ushering out metabolic waste has exceeded the threshold for what the body’s innate detoxification system can handle on its own. With this toxic load, every system in your body can become affected—toxicity makes you sick!

The Benefits of a Detox Program

Types of Detoxes
The word “detox” has become so trendy (it’s as if it’s replaced the word “diet”!). There are many different kinds of detox programs out there, so how do you know which is right for you? From full-on fasts to juice cleanses to seasonal detoxes and whole foods detoxes, they all have specific benefits.

That is why I am offering WildCrafted Cleanses has an Inspiring way to energize, rejuvenate, shed weight and revitalize yourself! That I co-created with my friend Gineane Haberlin of Botanical Coach.

What makes our detox different is We developed this 10-Day simple cleanse to revolutionize the way you think about food, and reshape your body from the inside out! This cleanse is chock full of simple, flavorful recipes and accentuated with handcrafted herbal medicines to optimize your health. With our 10-day Detox the focus is on Basic clean eating principals which means you’ll feel lighter, brighter, and ready to conquer the world if you move through the program in the spirit of healing your body.

Length of a Detox
While the length of a detox can range from 1 or 2 days to 2 weeks or even a month, our program is designed to last 10 days because we feel this is the optimal timeframe for you to rid your body of the toxins that are slowing you down and robbing you of your vitality. Any shorter and you may not derive the benefits you seek, and any longer and you may have a hard time sticking with it. In our experience, participants achieve the best results by carving out at least 10 days to cleanse.

“Symptoms I have experienced consistently for 3 years have almost completely disappeared (blocked sinuses, dizziness, stinging eyes, fatigue, problems focusing visually, and sore throat) and I’ve had more energy than I have ever. I’m not exaggerating. I began this cleanse with tempered expectations – that most likely I’d feel a bit better and sort of “rule out” anything making my symptoms better or worse. I expected that for the long term, it wouldn’t be something I was likely to adhere to. However, after feeling this good, I plan on a lifestyle change.” Missy

“I’m on day 6 of the 10 day cleanse I did with you a couple of years ago. I’m feeling energetic, enjoying the fresh foods, and only occasionally missing the carbs and sweets the rest of my family is eating. Plus, I have lost 6 lbs. already, which feels incredible. Thank you!”
Becky 

“I don’t have a scale, but I know I lost the weight I wanted to lose. I never lose weight on cleanses, it’s never my purpose. However, today pants I wore last Monday that fit perfectly then are loose today!! And my skinny jeans that have not fit and I want to be able wear everyday can button! You’ve totally inspired me Angela. I remember so much about myself. Thank you. Attention affection appreciation acceptance.
This cleanse has done something for me on every realm of life: spiritually, physically, mentally, emotionally, magically, healing.
You are important to this world!”
Mayla 

How to Prep
When you undertake a detox or cleansing protocol, you should plan on giving yourself the time and space to focus on your health. This means you should clear your calendar as much as possible, resist taking on extra responsibilities at work, arrange for extra babysitting, and/or explain to your significant other that he or she may not see you as often during this time.

You’ll also want to fill your pantry and fridge with wholesome whole foods and clear out any sugary, fatty, processed foods that are devoid of nutrients and may tempt you as you move through your detox. You may also want to get a journal to record your progress and any feelings that may come up during your detox.

What to Expect
It’s common for people to feel WORSE before they feel better during a detox. This is sometimes referred to as a “healing crisis” or a Herxheimer Reaction, and it’s basically an immune system reaction to the toxins that are released when large amounts of pathogens are being killed off, and the body does not eliminate the toxins quickly enough

The most important thing is to stick out these out, as worsening symptoms do not indicate failure; in fact, it’s just the opposite! It indicates you are on your way to renewed health and wellness.

We created this cleanse program for several reasons:

  • A busy life gets in the way of a healthy and nutritional lifestyle. While we might be motivated when we begin to make transformational changes, it’s easy to fall back into old habits.
  • Even though we believe in simple and gentle cleanses, cleansing can be tough to do on your own. This program is designed to give you the support you need, physically, emotionally and spiritually.
  • We’ve been there! Having gone through the cleanse process ourselves, we had so many questions and wished for a coach to lean on for direction. And we wished there was more that was addressed than just the food. That’s what we’re here for!
  • We want you to learn from the mistakes we’ve made during the cleanses we have done in the past. We also want to share systems that we’ve developed to simplify the process. Why should you have to reinvent the wheel?
  • Cleansing is an effective way to create long-term physical changes, but most people don’t know how to effectively use a cleanse to create transformational change that includes the spirit!

We developed this 10-Day super simple cleanse to revolutionize the way you think about food, and reshape your body from the inside out.

Join us for a TOTAL Body and Soul Revolution. Click here to register:

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Warmly,

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Angela Sydnes
Signature

GMOs and Gut Health-Vermont lawmakers pass GMO labeling bill

GMOs and Gut Health

 

Gut health plays an important role in overall health because more than 75 percent of your immune system resides in your digestive system. A healthy gut fights off toxins, allergens, and microbes, while absorbing the nutrients you need to stay well. Also, your gut and brain have neurotransmitters that send information back and forth. If the messages in either direction in the gut are altered or not received properly, your health can become compromised.

GMOs and Your Health

Your immune system cannot identify GMOs and when detected it sees a threat and initiates an inflammatory response. One of the most critical places where the inflammatory response occurs is in your gut. Your gut is the second brain of your body and if it is continually detecting these threats and sending out signals of inflammation it becomes a chronic condition. Chronic inflammation leads to diseases such as heart disease, autoimmune diseases, and gastrointestinal diseases.

In an effort to make it easier for farmers to control pests in these crops, genetic engineers created something called “BT Toxin.” They took a gene from a bacteria that grows naturally and engineered it into the corn and soy crops so the plants would fight off the insects themselves.  After ingestion, BT Toxin attacks the cells of the insect’s gut, essentially causing the insect’s stomach to explode. Both Monsanto (the company that created it) and the FDA assured the public that there was no risk to humans ingesting BT Toxin, claiming the digestive system would destroy the toxin. However studies show the toxin has contributed to the rise in such diseases as leaky gut syndrome, inflammatory bowel disease, and even cancer1. Another study showed that the toxin breaks open pores in human cells, which may mirror what it does to the gut of insects.

The good news is that avoiding GMOs can be relatively easy—if you know what to look for.

 How to Avoid GMOs

Since GMO labeling doesn’t currently exist in the US it’s important to understand where your food comes from and to avoid processed foods. There are nine primary Genetically Engineered food crops, but their derivatives are in more than 70 percent of supermarket foods, particularly processed foods. The most prevalent genetically modified crops include canola, corn, papaya, soybeans, and sugar beets.

Here are some guidelines to keep in mind:

  • ·      Buy whole food and organic food whenever possible
  • ·      Purchase beef that is grass-fed
  • ·      Seek products specifically labeled as non-GM or GMO free. (This is rare; it’s not required yet by the USDA)
  • ·      Avoid aspartame, which is derived from a GE organism
  • ·      Shop locally. Most GM food produced in the US comes from large, industrial farms
  • ·      Grow your own food or join a CSA (Community Supported Agriculture)
  • ·      Learn how to read PLU (Product Look Up) codes. A 5-digit code starting with 8 is a GMO product

Since labeling on GMO products is not mandatory, your best chance of avoiding GMO foods is to pay attention to the origin of your food. Eating whole food, grown with safe practices, that’s not processed is so important for maintaining a healthy gut. This in turn will enable you to maintain good overall health as well. Remember: A healthy gut means a happy body!

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Related Links

The Non-GMO Project

http://www.nongmoproject.org/  

Genetic Roulette Documentary

http://articles.mercola.com/sites/articles/archive/2012/09/15/genetic-roulette-gmo-documentary.aspx 

Vermont to become first state to require label on GMO Foods

http://www.huffingtonpost.com/2014/04/24/vermont-lawmakers-pass-gmo-labeling-bill_n_5203569.html?utm_hp_ref=green&ncid=fcbklnkushpmg00000063

 

 

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References

[1] http://www.ncbi.nlm.nih.gov/pubmed/19007233

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Ayurveda: A Seasonal Symphony

When diet is wrong medicine is of no use. When diet is correct medicine is of no need. ~Ayurvedic Proverb
When diet is wrong medicine is of no use.
When diet is correct medicine is of no need.
~Ayurvedic Proverb

 

According to the ancient Indian healing system of Ayurveda, working with the rhythms of nature can lead to a balanced mind and body. The three doshas (mind-body types or constitutions)in Ayurveda align with three seasons as well as times of the day,and times of your life:

Kapha = Spring; 6-10 am and pm; childhood

Pitta = Summer; 10-2 am and pm; middle age

Vata = Winter; 2-6 am and pm; old age

Once you discover your dosha (see Resources for an online quiz to help determine this), you will have a better understanding ofhow to achieve balance. Note that in Ayurveda, like increases like. As such, too much “like” can cause imbalances that lead to disease. Therefore, the key is to use the opposite elements torestore balance and good health.

Here are the main characteristics associated with each dosha:

Kapha — A watery biological energy and constitution that is cold, wet, slow-moving, heavy, solid, stable, and enduring. Foods that reduce excess kapha are drying, warm, and eliminative with pungent, bitter, and astringent flavors such asaduki beans, ginger or dandelion tea, sesame oil (in moderation), apples, berries, cherries, pomegranates, amaranth, millet, basmati rice, raw honey, most spices (except salt), dark leafy cabbage family greens, beets, carrots, and rutabagas.

Pitta — A fiery biological energy and constitution, typified as hot, light, clear, sharp, and oily. Foods that reduce excess pitta are drying and cooling, with bitter, astringent, and sweet flavors, such as beans (except lentils and peanuts), spring water, green or raspberry leaf tea, milk, green drinks, coconut oil, sweet fruit, grains (in moderation), sunflower seeds, maple syrup, apple butter, fruit juice, and most non-acidic vegetables (cooked or raw).

Vata — An airy biological energy and constitution that is dry, cold, light, mobile, rough, and clear. Foods that reduce excess vatas are oily, nutritive tonics with a sweet taste and warm energy that calm the nervous system, such as modest quantities of properly prepared beans, warm herbal teas, water with lemon or lime, ghee, sesame oil, regional and seasonal fruit (avoid dry fruit, watermelon, and raw apples), wheat, oats, rice, one-grain dishes, all spices (except very hot spices), nuts (in moderation), dehydrated cane juice, and cooked vegetables (preferable to raw).

 

When following Ayurvedic lifestyle practices, take the seasonal harvest into consideration as it pertains to your dosha and you’ll find an easy path to living in harmony.

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Resources

 

Seasonal Bloom: Kapha Season from heymonicab:http://heymonicab.com/wp-content/uploads/2011/03/Seasonal_Bloom_Kapha11.pdf

 

Chopra Center Dosha Quiz: http://doshaquiz.chopra.com/

Resources

Neti pots: http://www.neti-pot.com/

British Medical Journal study on the effects of butterbur on seasonal allergic rhinitis:http://www.bmj.com/content/324/7330/144.short

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

 

 

 

 

 

Dance the Weight off-4 simple tips to get you started!

"Nobody cares if you can't dance well. Just get up and dance. Great dancers are great because of their passion." Martha Graham
“Nobody cares if you can’t dance well. Just get up and dance. Great dancers are great because of their passion.”
Martha Graham

Crank up the tunes, because it’s time to lose weight—the super fun way!

Dancing as an aerobic workout can be one of the most effective ways of releasing stubborn pounds. But the benefits of this activity far outweigh the physical results; you’ll also end up feeling like a million bucks after each of your dedicated dance sessions.

 

Speaking of sessions, in order for you to lose weight using this method, you’ll need to carve out a specific time to dance. Select music that makes you want to groove (and isn’t too slow—find an online metronome and choose songs that are between 100-112 beats), find a comfortable outfit that doesn’t impede your movement, commit to moving your entire body, and make a 30-40 minute dance date 4-5 times per week.

Here are a few ideas to get you going:

Zumba — A hugely popular way many get their dance on,Zumba class is done in a group setting at a gym. A cross between aerobics and dance, Zumba incorporates different kinds of choreography—from salsa and merengue to hip-hop and martial arts—and throws in weight-bearing surprises such as squats and lunges. The music is extremely up-tempo and the teachers can make or break the class, which typically runs for 1 hour, but this is an excellent choice if you feel you need the group setting to get you to take action to dance.

 

Dance Video Games — If you don’t have any interest in working out with others or you don’t belong to a gym, another fun way of logging your dance workout is by hooking up your PS2 or Wii and “playing” along with the games Dance Dance Revolution or Just Dance (respectively). These games allow you to select the style of dance and song and then you follow along to match the choreography on screen to burn calories galore.

 

Barre Class — Barre class is a newer craze modeled after ballet. In this class, the workout is more anaerobic and focused towards toning and strengthening than getting your heart rate up, but it can deliver phenomenal results if you stick with it over time and combine it with a healthy eating regimen.

 

Conscious Dance or Yoga Dance — These classes are normally held at yoga studios or spiritual centers, and are facilitated by teachers who will guide you through a totally freeform dance experience designed to help you really let loose and listen to your body. These classes are definitely not positioned as workout classes, but that doesn’t mean that you can’t get a significant burn going once you surrender to the music.

Of course, another totally legitimate option is to merely crank the tunes and dance around your house! Involve your kids or use the time to dedicate solely to yourself. Either way, it’ll be hard to find a more enjoyable method of staying fit, toned, and slim…

 

Related Links

Best Dance Workout DVDs

http://www.livestrong.com/article/356977-top-10-dance-fitness-dvds/

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I am your guide, champion, coach and accountability partner as you start to live healthier and unearth the wild inside you! Shed pounds, reduce stress and instantly double your energy so you can get more done in less time  while avoiding the mid-afternoon slump.

Schedule your FREE Energy Jumpstart Session Today.

In this powerful session I’m going to ask you a series of questions specifically designed to uncover the challenges you’re experiencing, or what’s not going well….and to discover what YOUR VISION is for YOUR HEALTH and YOUR LIFE and uncover what might be stopping you, slowing you down or preventing you from having what you want, so you know what to do next to move forward.

 

 

Cut Clutter, Create Possibility!

BAlance
While clutter might seem somewhat inconsequential in the grand scheme of things, you’d be wise to consider the feng shui take on an untidy space. According to principles of this ancient Chinese art, clutter prevents chi (positive energy or life force) from flowing throughout your home. Clutter contributes to feelings of being stuck or of being unable to relax in your home. The mere act of clearing clutter can renew your life by releasing negative emotions, and allowing you to create space for the things you want to achieve.
Here are three simple steps to take to cut down on the “Stuff” that gets in your way (literally and figuratively!):
 
Step 1—Commit. Every day, take small steps towards reducing the material burden in your home. Don’t try to do it all at once or you are likely to succumb to extreme overwhelm! Instead take an afternoon to focus on one corner of one room and move on from there. In a few weeks, your home will be a lot neater and it won’t feel like it was a burden.

Step 2—Keep, Toss, Donate.  Create boxes for each of these to make it easier to categorize your things. By sticking to this method, you merely need to deal with the “Keep” box when you’re through.

Step 3—Stay Detached. (Or as detached as humanly possible!) Sentimentality or a sense that “I’ll need this someday…” are likely the reasons you’re walled in by clutter, so it’s important to stay focused on the task at hand. This only works if you can be ruthless about what you keep. If you haven’t worn it, used it, or looked at it in the past year, it should go. No exceptions!When you have completed your task, you’ll want to look into some simple organizing systems—file cabinets, decorative boxes, bins, etc.—to contain the important things that made the cut.As Leo Babauta so eloquently puts in his book, The Power of Less, “Simplifying isn’t meant to leave your life empty—it’s meant to leave space in your life for what you really want to do.” Out with the old, in with the new—and improved! By clearing space you’ll be making room for wonderful things to flow in.

Try This Visualization Tool:

Clearing the Energetic Clutter

Close your eyes and imagine;  you are at the doorway of your home.

Now shrink yourself down to the size of a hummingbird, and then, dart here and there to all the places in your home…and notice…what does this hummingbird see that is a congested or cluttered area of your home?

 
It might be a corner, a drawer, a jewelry box, the refrigerator, a storage area…

Usually, it’s something small, a little area that you could address…clear out, get organized and feel much better.

 

As I write this, I am realizing there is an entire area of my house that has suddenly become a hazard zone of things I haven’t dared to look in the face. I’ll be whittling it down piece by piece.  It might be a bit emotional, but right now, it feels so heavy when I think of it, that I can tell it’s got the potential to weigh me down. They key is to stay out of irritation and judgement.

What is just one small area that if you addressed, you know you would feel, oh so much lighter, clearer and able to take a big sigh of ahhhhh….

Now pump up some tunesget your groove on and lets get rid of some junk!

 

 

Angela Sydnes Holistic Health Coach , Wildcrafted Way
Tel: — | Mobile: 612-386-8782
Angela@wildcraftedway.com

FREE Energy Jumpstart Session
FREE Energy Jumpstart Session
 
Instantly Double your Energy so you can get more done in less time while avoiding the 3pm crash.  Schedule your Free Energy Jumpstart Session Today!

Cold and Flu fighting Green Smoothie

Cold and flu fighter detox smoothie
Kick the cold & flu to the curb with this smoothie!!!

Made this smoothie for myself today, It seems we have a run of the flu over here.  I want to make sure that I stay healthy to take care of everyone.  This smoothie works like a miracle.  Best if you can catch it BEFORE you get sick!  If you do start to feel something coming on make this!!!  Everyone is always surprised how much they like this smoothie, and that is why it’s one of my favorites to demo.  Enjoy!!!

Cold & Flu Fighting Green Smoothie

[Serves 1]

INGREDIENTS

Handful of kale

Handful parsley

1/2 cucumber

Juice of 1/2 lemon

1/2″ piece of ginger

1-2 cloves garlic

1 Tbsp Olive Oil

Water to desired consistency-coconut water, fresh squeezed juice and ice cubes work for this smoothie.

Optional:  1Tbsp hemp seeds, frozen wild blueberries, mango, kiwi

FREE Energy Jumpstart Session
FREE Energy Jumpstart Session
 
Angela Sydnes Holistic Health Coach , Wildcrafted Way
Tel: — | Mobile: 612-386-8782
Angela@wildcraftedway.com
 
Instantly Double your Energy so you can get more done in less time while avoiding the 3pm crash.  Schedule your Free Energy Jumpstart Session Today!

This could be the start of something special…

WC_Header-rs1Just a friendly reminder the 10 Day Spring Cleanse Starts June 4, 2014.

If you’re on the fence, Check out the Registration page.

Gineane and I have been doing some deep personal growth work behind the scenes so that we can be in our Mojo with you.

Since we have done our first cleanse together I can’t believe how much we’ve evolved, and that’s one of the reasons to keep coming back.

You can be sure that we’re bringing our A-game.

The content for the 10 Day Cleanse is our best ever because of this personal evolution.

You’re going to discover things about yourself that will inspire and influence how you live – forever.

Most detox models can be qualified as “deprivation” diets:

“Eat nothing but the same food all day.”

“Nothing but juice for 7 days.”

This is good “advice” but does it work?

Do you follow through or do you come back like a puppy with its tail between its legs feeling guilt and shame that you didn’t follow through?

Outstanding detoxes are about way more than giving great advice.

It’s about doing deep personal change work.

During the 10 Day Energy Jumpstart, we’re going to reveal some of our biggest revelations around doing deep personal change work so you can master this process for yourself.

Reserve your spot NOW.

You may not know it yet, but what you decide right now will be a pivotal point in your life.

We hope you will choose to get a Jump start on your Energy.

The world is desperately crying to heal and evolve.

You are a part of this, are you not? Your contribution to this evolution matters.

Let us help you get the energy you want and need, so you can do work you are meant to do.

Shining the light in you,

Angela Sydnes

P.S.  We have an AMAZING Herbal Cleanse Kit!!! Did I mention it includes Urban Moonshine Chocolate Love Tonicorganic citrus bitters and 3 of Gineane’s custom blend teas; Revitalize, Red Tea, and Serenity.

Rock n’ Roll.

Register >>>>HERE<<<<TODAY!

 

FDA to ban trans fats: Coconut 101

 

 

Coconut 101

The first time I heard about trans fats, hydrogenated and partially hydrogenated oils and how bad they are for our bodies it shifted my perception of food and made me more aware of what I am eating.   Since then I have become an avid label reader.   Their popularity has been fading as word has gotten out about their negative health effects.  New York City and other local governments have already banned them.  According to Commissioner  Margaret Hamburg this could prevent 20,000 thousand heart attaches and 7,000 deaths per year.

Now that is something to celebrate!!!

What to use instead?

 

Coconut

For centuries, island cultures have exclusively used coconut and coconut oil as a staple in their diet, and according to a study conducted in the early ’80s on Polynesian populations and published by the American Journal of Clinical Nutrition, these people showed favorable heart and circulatory health.

 

And while conventional medical sources still condemn coconut oil as being unhealthy due to its high content of saturated fat, most experts in the natural health world—and even Dr. Oz—agree that coconut is an uber-beneficial addition to your diet. Here’s why:

 

-It’s high in lauric acid. Lauric acid is a medium-chain fatty acid found in virtually one other naturally occurring place—mother’s milk! Lauric acid converts to monolaurin in the body, which is known for its anti-bacterial, anti-viral, and anti-protozoa properties. Due to this, coconut oil can help with dozens of conditions that would normally require prescription treatment like ulcers to infections and even HIV!

 

-It contributes to weight loss. Even though coconut oil contains saturated fat, 48% of its saturated fat is made up of the superstar medium-chain fatty acid. This means that it’s easily digestible and easily processed and put back into the bloodstream unlike the long-chain fatty acid found in traditional saturated fats, which take more energy to digest and literally stick around in the form of visible fat. Medium-chain fatty acids stimulate your body’s metabolism, which can lead to weight loss. They also have an anti-inflammatory effect on your body.

 

-It acts like a carbohydrate—without messing with your blood sugar. Because medium-chain fatty acids are delivered directly to your liver to be processed, they provide quick energy, without the insulin spike you get when eating carbohydrates. This is extremely beneficial for diabetics!

 

-It stands up to high-heat cooking. Unlike other liquid oils that turn rancid and become oxidized when cooked at high temperatures, coconut oil remains stable, making it the ideal oil for baking and cooking.

 

-It conditions your skin—and your mouth! When applied topically, coconut oil can help protect skin from the elements that speed up aging as well as heal such conditions as psoriasis and eczema due to its anti-fungal and anti-inflammatory properties. For the same reason, when it comes to oral hygiene, a study by the Journal of Oral Health and Community Dentistry confirms a spoonful of coconut oil can clean your mouth more thoroughly than brushing, flossing, and rinsing with mouthwash.

 

By incorporating coconut oil into your daily diet (all it takes is eating one to three tablespoons per day), you can reap the many benefits of this tropical wonder without leaving the comfort of your home.

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Related Links

The Spunky Coconut — http://www.thespunkycoconut.com/

Dr. Oz epidode “Coconut Oil Super Powers” — http://www.doctoroz.com/videos/coconut-oil-super-powers-pt-1

Trans fat ban?  The FDA’s attempt to divert our attention – http://thehill.com/blogs/congress-blog/healthcare/189738-trans-fat-ban-the-fda’s-attempt-to-divert-our-attention

FDA to ban – http://www.huffi

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ngtonpost.com/2013/11/07/fda-ban-trans-fats_n_4232871.html

 

Get Even Healthier!

Are you curious about how happy good health can make you feel? As a Health Coach I can help you make your own healthy changes. Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

I received my training from the Institute for Integrative Nutrition, the only school in the world that integrates over 100 of the latest nutrition theories with coaching and business skills. I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being.

 

The Scoop on Poop

stool-studiesJust because you’ve outgrown potty talk doesn’t mean you should ignore what’s going on in the bathroom. Having regular bowel movements is an important part of leading a healthy lifestyle and something you cannot afford to neglect. Your bowels will tell you much more than whether or not you’re getting enough fiber each day, so by sitting up and starting to listen, you can better learn the precise messages they’re sending you.

Dry Stools That Are Hard to Pass

If you notice a bit of a struggle to pass your stools and they feel hard and dry, this is a sign that dairy products may be giving you more problems than you think. Those who do have issues with dairy rich foods will often notice that their stools are harder and drier, which could indicate an issue with digesting lactose properly.

Remove dairy rich foods from your diet for a week or two and see if that makes a difference.

Small, Lumpy Stools

If, on the other hand you are finding that your stools appear small and lumpy, resembling something like deer pellets, this indicates that you may not be getting enough fiber in your diet or you may be consuming an overabundance of protein without sufficient carbohydrates.

This is common in those following a high-protein/low-carb diet as a means to lose weight, so if that’s your approach, you may want to consider an alternative approach.

Liquidy Stools

If you have liquid-like stools or full-blown diarrhea, this often indicates that there may be a viral or bacterial infection present in your body. In most cases this will pass over time, but in more serious cases, you may want to consult your doctor antibiotics may be prescribed.

Another issue that can cause this type of situation to occur is a sudden influx in fiber; dietary fiber should always be introduced slowly to avoid this from occurring.

Pencil-Thin Stools

If you suddenly start experiencing pencil thin stool, that is a much more serious sign and something that you should have checked out immediately. This could indicate colon cancer may be present, or could be also due to a blockage along the colon as well.

Both of these will need to be addressed quickly, so not something to take lightly.

Healthy Stools

In general it should be brown to light brown; formed but not hard; cylindrical, not flattened; fairly bulky and full-bodied, not compacted; somewhat textured but not too messy; and very easy to pass. And it shouldn’t smell—much. You’re passing methane and bacterial, degraded foodstuffs, so there’s always going to be an odor, but it shouldn’t be a very strong, pungent odor.

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Related Links

 

Healthy Digestion the Natural Way by D. Lindsey Berkson

http://www.amazon.com/Healthy-Digestion-Natural-Way-Constipation/dp/0471349623/ref=sr_1_2?s=books&ie=UTF8&qid=1338654478&sr=1-2

What’s Your Poo Telling You? by Anish Sheth, M.D. and Josh Richman http://www.amazon.com/Whats-Your-Poo-Telling-You/dp/0811857824/ref=sr_1_1?s=books&ie=UTF8&qid=1338654720&sr=1-1

Feeling Clogged? Give This Fall Fruit Salad a Try!

fiber-good-for-what-clogs-youWe’ve all experienced the occasional period when stubborn bowels make it tough to go to the bathroom. But the distress normally passes and you’re on your way! However, if you suffer from chronic constipation, there are a host of conditions including hemorrhoids, diverticulitis, and even colon cancer that can come with the territory. Fortunately, increasing your intake of healthy fiber in your diet can help you stay regular and ward off digestive diseases—as well as high cholesterol, blood clots that can lead to heart attacks and stroke, and Type 2 diabetes!

What kind?—There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance in the body. It’s responsible for helping to keep cholesterol and glucose levels stable. Great sources of soluble fiber include apples, oats, beans, barley, and psyllium. Constipation and irregular stools can be alleviated with the addition of insoluble fiber. Insoluble fiber does not dissolve in water and helps move matter through your digestive system by increasing stool bulk. Some foods rich in insoluble fiber are wheat bran, nuts, and many vegetables.

How frequent?—If your diet hasn’t included lots of high-fiber foods, you’ll want to introduce them gradually over a couple of weeks. That way, you can avoid the discomfort of gas, bloating, or cramping and allow the flora of your digestive system to adjust to the new addition. When adding fiber to your diet, you also need to add water! Much like a garbage disposal, without water, fiber can’t do its job of keeping material moving and flushing you out.

How much?— The National Institutes of Health recommends that adults consume 35 grams of fiber per day but 40-50 grams is even better!

Opt for getting your fiber from eating whole foods in lieu of supplements like Metamucil, and focus on incorporating the following into your diet for the best boost: cinnamon; freshly ground flax seeds, whole grains; beans, peas, and lentils; apples, dates, and raspberries; celery, sweet potatoes, and broccoli; and walnuts, hazelnuts,chia, hemp and pumpkin seeds.

Make an apple a day your dietary mantra and you’ll be off to a great start! And in no time, your gut will be thanking you for making friends with fiber.

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Resources

500 High Fiber Recipes: Fight Diabetes, High Cholesterol, High Blood Pressure, and Irritable Bowel Syndrome with Delicious Meals That Fill You Up and Help You Shed Pounds! by Dick Logue

http://www.amazon.com/500-High-Fiber-Recipes-Cholesterol/dp/1592334083/ref=sr_1_1?s=books&ie=UTF8&qid=1347155556&sr=1-1&keywords=500+high+fiber+recipes

Healing Spices and Herbs

healing-spices-and-herbsRich in phytochemicals, many herbs and spices serve as anti-inflammatory superfoods. Stock your spice cabinet with the following and it’ll double as an all-natural medicine cabinet!

Basil— Researchers from the University of Michigan have shown that holy basil has anti-inflammatory activity compared to aspirin, ibuprofen, and naproxen. Traditional basil contains a compound called eugenol, which eases muscle spasms. Basil can help relieve gas and soothe a turbulent tummy.

Cayenne—What doesn’t this spice do? Capsaicin, the source of cayenne’s bite is the main ingredient in many commercial treatments for arthritis and muscle pain. It’s also used to heal shingles. It’s thought to be an anti-inflammatory, an antioxidant—and even antidiabetic! The ancient Maya used this fiery spice to treat mouth sores and inflamed gums.

Cinnamon—Perhaps best known for its ability to significantly lower blood sugar with as little as 1/4 to 1/2 teaspoon a day, cinnamon is beneficial for diabetics. Cinnamon bark contains an oily chemical called cinnamaldehyde, which is a potent antibacterial that also helps reduce anxiety. Cinnamon bark helps regulate the menstrual cycle. It’s also high in fiber!

Ginger—Known most for its ability to help with nausea and motion sickness, ginger increases digestive fluids and absorbs and neutralizes toxins and stomach acid. In addition, ginger helps ease inflammation in the body, with positive effects on arthritis and migraines. As an anti-inflammatory, it may also play a role in preventing and slowing the growth of cancer.

Mint— Its leaves have been used for hundreds of years to soothe digestive problems, which is why peppermint tea is such a common after-dinner drink. Recent studies show it has positive effects on IBS and flatulence, and because it also relaxes the esophagus, it allows for relief of gas through belching. The same property that relaxes the airways, menthol, is responsible for fighting bacteria and viruses.

Sage—An unsung hero, sage is well known for its place in the culinary world, but it deserves recognition as a potent healer. It enhances memory, can soothe an upset stomach, and reduce night sweats. Studies have shown antibacterial, antifungal, antiviral, and astringent properties.

Turmeric—A powerful anti-inflammatory, tumeric’s effects have been compared to that of topical hydrocortisone! The chemical responsible for its deep orange-yellow color is curcumin, a proven anticancer agent. Recent studies show Turmeric can help prevent Alzheimer’s disease.

Click here for a great recipe using many of these superfood spices: Kitchari soup

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Resources

Food Cures by the Editors of Reader’s Digest

Mountain Rose Herbs — http://mountainroseherbs.com/

The Atlantic Spice Company — http://www.atlanticspice.com/

Your Bodies Natural Detox Channels

Your Bodies Natural Detox ChannelsDid you know the body has several channels or means of eliminating toxins and waste? The lungs, liver, lymphatic system, blood, bowels and kidneys all work in tandem to keep your body functioning at its best.

In today’s world, exposure to toxins is all but unavoidable and happens when you eat processed food, or come into contact with pollution, pesticides, and almost any chemical. Fortunately, you can catalyze detoxification for the most part through dietary changes, eating whole foods. But you can also give your body a helping hand by focusing on the following:

  • Lungs: To keep the lungs clean and functioning at their best, avoid smoking—and smokers! Practice deep breathing exercises in fresh air for about 15 minutes per day. Also try to get plenty of exercise.
  • Liver: An integral part of your body’s detoxification system, the liver metabolizes everything from food to alcohol. When the liver functions properly, it removes waste from the blood and stores nutrients. To naturally detoxify the liver, eat plenty of antioxidant-rich food and minimize alcohol consumption.
  • Lymphatic system: The lymphatic system protects your body from illness and disease. When it doesn’t function properly, you feel fatigued and sick. To protect your lymphatic system, avoid processed foods and eat whole foods instead. You can also get a lymphatic massage, exercise, and sit in a sauna, as sweating purges toxins from this system.
  • Blood: The blood transports nutrients and other substances to organs within the body. By detoxifying the blood, it will be better equipped to carry nutrients throughout the body. Drinking plenty of filtered water to hydrate your body and eating plenty of fiber helps here. Sweating via a tough workout cleanses the blood as well.
  • Bowels: A healthy colon breaks down the various nutrients you consume within a day. The colon also eliminates waste from the body through feces. To maximize colon health, eat plenty of high-fiber foods (shoot for at least 25 grams of fiber per day) and drink at least 8 glasses of pure, filtered water daily.
  • Kidneys: The kidneys eliminate waste by producing urine. Dehydration is one of the main causes of ineffective kidneys. By drinking at least 8 glasses of water per day, you can optimize kidney function.

Don’t be fooled by expensive supplements marketed to detoxify your body. By eating nutritious foods, exercising, and drinking pure filtered water, you can support immune function and overall health by purifying your main detox channels.

If you want support in enhancing  your bodies Natural Detox Channels , be sure to sign up for Wildcrafted Cleanses 10 Day Cleanse which starts on June 4, 2014.

The Average Results of this Cleanse:

  • Lose an average of 3-5 pounds, and feel like walking into the world with confidence and elegant beauty!
  • Say good-bye to cravings, unwanted weight gain, and bloating that weighs you down, for good.
  • Feel completely free—let your spirit radiate out into the world!
  • De-stress, no matter what crazy, busy environment you live in.

To Find out more about Wildcrafted Cleanses: the Sexy, Sultry and Wildly Inhibited 10 Day Spring Cleanse Click Here: http://wildcraftedcleanses.com

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Related Links

Gaim’s “Detox 101”: http://life.gaiam.com/article/detox-101

Liver-cleansing foods: http://www.globalhealingcenter.com/natural-health/liver-cleanse-foods/

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Make Simplify your Mantra

make-simplify-your-mantraDoes the world sometimes feel like a crushing place with all the projects, engagements, and items on your “To Do” list? Do you crave stillness and silence and a way out of the stress that comes with too much? If so, it’s time to quiet your mind and reassess what you have going on lest you succumb to its forces. You need to simplify.

Simplifying takes conscious effort, but small steps can get you there. And once you commit to living simply, it can become a way of life that focuses on fulfillment as opposed to overwhelm. Here are five ideas, adapted from zenhabits.net, that you can implement today as you embark on your path to peace:

Purge — Clear your email inbox, clear your desk, or clean out a drawer. (Do this over the course of three days, tackling one area each day.) By eliminating clutter and making space in your electronic “desk,” your physical desk, and your desk drawer, your mind will instantly feel more clear. The key is to make quick decisions about all of the things you need to deal with in each area. Leaving it for another day is not an option. Go methodically through piles and file it right away, route it elsewhere, trash it, or add it to your To Do list. Have you ever had a clean inbox? It’s something to behold! You’ll be breathing a lot easier once you accomplish this feat, which is the perfect way to make a long weekend productive. Keeping up via daily maintenance will prevent your workspaces from bulging.

Shorten Your List — Do you have more than 10 items on your To Do list? If so, it’s too many. Reevaluate and prioritize the list and either cross off or delegate those things that are least important to you. Get in the habit of doing this regularly.

Quit Something — Think about all of your commitments. Then think about those that you love and could not live without and think about the ones that drain your energy. Pluck one commitment from the time-sucking side and let it go. Send a polite message to the organizer and merely explain that you no longer have the time to give. He or she will understand and you can dedicate that time to that which makes you light up.

Forget Multi-Tasking — Instead, try single-tasking on for size! Do one thing, and do it well before you move on to your next task. You’ll be amazed at how much more productive you become and how good being focused feels. In the end, you’ll get more done without the scattered side effects that often accompany multi-tasking.

Limit Yourself  — This goes hand-in-hand with single-tasking, as it involves setting specific times to do the things that can eat up endless time during the day, such as checking and responding to email, reading blogs and RSS feeds, attending to social media. When you have a set schedule and time allotment for these activities, you’ll find that it cuts down on the noise of the day.

In addition to these very practical steps, try carving out some time each morning to focus exclusively on your breath. Even five minutes of deep breathing will center you and set you up for a clear-headed and peaceful day.

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Resources

The Simple Living Guide: A Sourcebook for Less Stressful, More Joyful Living by Janet Luhrs

http://www.amazon.com/The-Simple-Living-Guide-Sourcebook/dp/0553067966/ref=sr_1_1?ie=UTF8&qid=1347241053&sr=8-1&keywords=simple+living+guide

The Joy of Less: How to Declutter, Organize, and Simplify Your Life by Francine Jay

Master Mindful Eating

master-mindful-eatingHow many times have you wolfed down a meal so quickly your body barely registers that you even ate? It’s a sad consequence of our fast-paced society, but you don’t have to be a Zen master to learn the art of eating consciously, which carries the happy side effect of losing weight.

One mindful practice that can help you get a handle on emotional eating is to ask yourself what you’re really hungry for in the moment you are blindly grabbing for something salty or sweet. Are you bored? Lonely? Feeling overwhelmed? At this point is it just a habit?

By shedding light on the real reason you’re snacking, you can begin to unravel the underlying cause of your hunger and take steps to find true fulfillment—outside of food.

Another side effect of the abundance of food at our disposal is that we’re grazing all day long and have lost touch with our body’s innate signals of hunger. In addition, studies show when our mind is tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities. To become more mindful, make mealtimes a time to feel nourished by:

-Preparing more food at home. Food that you’ve lovingly prepared tastes much better for the effort. If cooking is foreign to you, take baby steps. Find a few easy, healthy recipes and make them on the weekend before you venture into weekday cooking. Before long, it’ll become habit!

-Giving thanks before you eat. Taking time to express gratitude, whether silently or aloud, at the start of each meal forces you to slow down. It also helps calm you down, which leads to more efficient digestion.

-Saying no to multitasking! Put the Crackberry, magazine, or computer away at mealtime. Eat at the table, not in front of the TV, and focus on your dinner company and what’s on your plate.

-Chewing your food. Inhaling your food prevents you from benefiting from the first stage of digestion, which starts in the mouth with chewing and the creation of saliva. When you thoroughly chew your morsels (we’re talking at least 30 times for each bite; more if you’re eating meat), your body thanks you by giving you more energy that would normally be used up digesting the partially chewed food.

-Making the meal last. Eat for at least 20 minutes, longer if possible, and remember to breathe between bites.

-Making your meal an experience. Savor flavors, hone your senses, and pay attention to the mouth-feel and aromas of the food you eat. As you place your attention here, you’ll find your taste buds open up to respond and everything tastes a little bit brighter.

Taking these steps will help you to feel more connected to the food that sustains you. Better yet, you’ll begin to drop pounds and enjoy eating again! It’s one of the best-kept weight-loss secrets.

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Resources

The Center for Mindful Eating — http://www.tcme.org/

Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food by Jan Chozen Bays

http://www.amazon.com/Mindful-Eating-Rediscovering-Relationship-Food–/dp/1590305310/ref=sr_1_1?s=books&ie=UTF8&qid=1347151750&sr=1-1&keywords=mindful+eating

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Healthy Treats Every Kid Will Love

healthy-treats-every-kid-will-loveGetting little ones to go for a snack that isn’t chock full of sugar can be a real challenge. Here are several healthy snack ideas for kids, as recommended by the Physicians Committee for Responsible Medicine (pcrm.org), an organization headed by Dr. Neal Barnard and dedicated to advocating good nutrition. Try packing these in your kids’ lunchbox and see if they pass the taste test!

• Chopped raw vegetables and dip

• Chunks of avocado, cucumber, or cooked sweet potato

• Breadsticks or pita chips with hummus

• Tortilla chips with bean dip

• Graham crackers or gingersnaps dipped in applesauce

• Mini rice cakes with peanut butter

• Apple slices with hazelnut butter

• Fresh or dried fruits, especially raisins

• Frozen bananas blended with a little non-dairy milk

• Nuts, especially mixed with dried fruit

• Fresh soybeans (edamame)

• Bite-sized tofu cubes

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Maple Walnut Granola

Makes about 6 cups

INGREDIENTS:

3 cups rolled oats

1 cup wheat germ

½ cup chopped walnuts

½ cup raisins

½ cup dried cranberries

1/4 cup sesame seeds

1/4 cup maple syrup

2 tablespoons molasses

1 teaspoon cinnamon

DIRECTIONS:

  1. Preheat oven to 300ºF.
  2. Combine all ingredients in a large bowl and mix thoroughly.
  3. Transfer to a 9- x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.

Nutritional facts per ½-cup serving: 231 calories; 7 grams protein; 39 grams carbohydrate; 6.5 grams fat; 2.5 grams fiber; 5 milligrams sodium; calories from protein: 11%; calories from carbohydrates: 66%; calories from fats: 23%

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Applesauce

Makes about 6 cups

INGREDIENTS:

6 large, tart apples (gravenstein, pippins, Granny Smith, etc.)

1 cup undiluted apple juice concentrate

½ teaspoon cinnamon

DIRECTIONS:

  1. For chunky applesauce, peel apples, then core and dice. Place in a large pan. Add apple juice concentrate, then cover and cook over low heat, stirring often, until apples are soft. Mash slightly with a fork if desired, then stir in cinnamon. Serve hot or cold.
  1. For smoother applesauce, cut apples into quarters and remove cores. Chop finely in a food processor. Transfer to a pan and add apple juice concentrate and cinnamon. Cover and cook, stirring often, over low heat until tender, about 15 minutes.

 

Nutritional facts per ½-cup serving: 101 calories; 0.3 grams protein; 26 grams carbohydrate; 0.5 grams fat; 2 grams fiber; 6 milligrams sodium; calories from protein: 1%; calories from carbohydrates: 95%; calories from fats: 4%

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Pumpkin Spice Muffins

Makes 10 to 12 muffins

INGREDIENTS:

2 cups whole wheat flour or whole wheat pastry flour

½ cup sugar (or sub Maple syrup or honey)

1 tablespoon baking powder

½ teaspoon baking soda

½ teaspoon salt

½ teaspoon cinnamon

1/4 teaspoon nutmeg

1 15-ounce can solid-pack pumpkin

½ cup raisins

DIRECTIONS:

  1. Preheat oven to 375ºF.
  2. Mix flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg in a large bowl. Add pumpkin, ½ cup of water, and raisins. Stir until just mixed.
  3. Spoon batter into oil-sprayed muffin cups, filling to just below the tops.
  4. Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from oven and let stand 5 minutes.
  5. Remove muffins from pan and cool on a rack. Store cooled muffins in an airtight container.

Nutritional facts per muffin: 131 calories; 3 grams protein; 31 grams carbohydrate; 0.5 grams fat; 4 grams fiber; 236 milligrams sodium; calories from protein: 10%; calories from carbohydrates: 87%; calories from fats: 3%

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Veggies in a Blanket

Makes 2 large roll-ups

INGREDIENTS:

2 flour tortillas

2 tablespoons vegan or regular cream cheese

1 grated carrot

2 lettuce leaves (or a handful of baby spinach leaves)

DIRECTIONS:

1. Warm tortillas in a dry pan. Spread  cream cheese on them.

2. Add carrots and lettuce or spinach. Roll up and serve or wrap in plastic wrap for snacking later.

Variations: Add thin sticks of cucumber or sweet red pepper before rolling.

Nutritional facts per roll-up: 159 calories; 4 grams protein; 22 grams carbohydrate; 6 grams fat; 2 grams fiber; 230 milligrams sodium; calories from protein: 10%; calories from carbohydrates: 55%; calories from fats: 35

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Resources

Super Healthy Kids — http://blog.superhealthykids.com/

Doof: Making Good Food Fun — http://www.foodbackwards.com/

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The Rainbow Connection: Phytonutrients

rainbow-connection

“Phytonutrient” means literally a plant-based nutrient. Mother Nature provides us with an abundance of disease-fighting, tasty, and colorful foods, all of which pack a powerful punch of flavor and health benefits. The phytonutrients in plants work to protect them against insects, bacteria, ultraviolet light, and extreme weather. In much the same way they protect plants, phytonutrients protect you.

One class of phytochemical, known as polyphenols, has been touted as a powerful antioxidant. Antioxidants destroy free radicals—components in the body that destroy healthy cells and can lead to disease. The American Cancer Society even promotes the consumption of antioxidant-rich foods, stating that one type of polyphenol (flavonoids) acts “as antioxidants and may protect against some cancers and heart disease.”

Get Colorful!

The basic rule of thumb when choosing your fruits and vegetables? Select from a rainbow of colors! The deep colors give fruits and vegetables their antioxidant and disease-fighting powers, and different colors contain different benefits. You simply can’t go wrong if you eat a variety of citrus fruits, cruciferous vegetables, allium vegetables, and purple, red, and green produce.

Four Categories of Phytos:

Eating a diet rich in colorful produce means incorporating the following varieties of phytonutrients:

  • Anthocyanins – found in deep purple or red-colored fruits such as cherries, blueberries, strawberries, red grapes, and blackberries. These have been shown to boost metabolism and short-term memory.
  • Carotenoids – found in yellow and orange-colored fruits and vegetables such as sweet potatoes, peaches, carrots, and pumpkin. These are powerful immune system boosters and can also improve eyesight. The antioxidant value of carotenoids makes them impressive disease-fighters.
  • Catechins – found in apples and green or black tea. Catechins help to burn abdominal fat (the dangerous type of fat) and aid in weight loss.
  • Flavonoids – found in berries, pomegranates, red onions, the skin of apples and red grapes. These have been increasingly linked to slowing the growth of cancer cells.

The evidence supporting the consumption of phytonutrient-rich produce is impressive. Tap into the power of whole, organic food to reveal anti-aging and disease-fighting properties. You won’t find anything in pill form that can equate to the impressive health benefits found in a rainbow of garden fresh produce.

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Related Links

Eat to Defeat Cancer: http://www.eattodefeat.org/

Natural News – “The Health Benefits of Phytochemicals”: http://www.naturalnews.com/032463_phytochemicals_health_benefits.html

Kids in the Kitchen

kids-in-the-kitchenHaving your kids help out with meal preparation benefits both you—and your children. It gives you an opportunity to teach your kids about the benefits of healthy eating, while spending some quality time with them (and putting them to work!). By preparing simple snacks and helping out with meal prep, your children gains exposure to healthy food at a young age, something invaluable they will take into their adult lives.

Let’s Get Cooking!

Before you start teaching your kids how to cook, it’s important to go over some ground rules:

  • Give your children a “safety tour” of the kitchen, highlighting what tools and dishes they can use.
  • Keep appliances and knives out of reach.
  • Give your children some special tools for cooking with; for example: plastic measuring spoons and bowls, easily accessible ingredients, and a rolling pin.
  • Teach your children to never sample the food—especially when it’s hot!
  • Teach your children about proper hand-washing techniques.

Get your little ones involved in the meal planning process by having them select ingredients and even meals. Take them to the grocery store and show them what ingredients can go in each meal, for example, a healthy pizza. Have them pick colorful vegetables for the toppings. If they turn their nose up at the idea of vegetables, show them how to cut them into fun shapes!

Before you start cooking, remind your kids about hand washing and get them outfitted in aprons (if you can find matching aprons, that’s even better!). Even your youngest can help with:

  • Washing the vegetables
  • Spreading the pizza sauce
  • Putting pizza toppings on
  • Setting the timer on the oven (with help)
  • Cleaning up

As your children get older, give them more responsibility by allowing them to measure, mix, and eventually help plan meals. School-aged kids will feel confident as they prepare their own healthy snacks such as sliced cheese and apples, almond butter on celery, and yogurt with fruit.

Above all, praise your children for their achievements in the kitchen and show how much pride you take in meal preparation. If you get excited about cooking, your kids will too!

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Related Links

Junior Leagues’ Kids in the Kitchen: http://kidsinthekitchen.ajli.org/

Healthy Recipes to Make with Your Little Chef: http://www.superkidsnutrition.com/nutrition_answers/mt_cooking-with-kids.php

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Top 10 Foods to Beat the Heat

10-foods-to-beat-the-heat
Watermelon

Here are my top-10 picks for summer foods that keep you cool, hydrated, and healthy!

Watermelon — a no brainer, right? At 92% water content, this summer staple is more than a thirst-quenching treat; it’s rich in Vitamins C and A and has anti-inflammatory effects. You’ll also enjoy the healthful benefits of beta-carotene and antioxidant-rich lycopene with each bite.

Cucumbers — a member of the same plant family as watermelon, highly hydrating cukes contain potassium, magnesium, and help tonify the kidneys and flush toxins, so make them a regular on your summer plate (skins on!).

Zucchini — eating this summer squash raw (try this recipe!: http://www.erinsfoodfiles.com/2010/08/raw-summer-vegetable-pasta.html) or lightly steamed helps retain the water and nutrient content. Among other things, zucchini contains ample fiber, antioxidants, and helps regulate blood pressure.

Mint use mint liberally in the summer months to flavor your food and drinks for when you need to cool off—and relax! Mint is easy to grow but can take over a garden, so best to stick to a small container.

Cilantro — you either love it or hate it, and if you’re in the former camp, you’re in luck, because according to Ayurvedic principles, cilantro is the ultimate cooling stimulant and tradition recommends increasing your consumption as a means of surviving torrid summers.

Celery — it’s made up of 95% water, is high in potassium and naturally occurring sodium, and acts as a powerful diuretic—without making you feel dehydrated. This means you can safely flush your system and avoid belly bloat when you eat celery.

Sweet Berries — not only are they in prime season during the summer months, but berries help quell fire and heat—what Ayurveda calls the “Pitta” qualities of the season.

Coconut Water — this refreshing drink helps beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to keep you hydrated. Always opt for pure coconut water over flavored varieties.

Cantaloupe — with 95% water content and a mere 5% sugar, cantaloupe makes an ideal sweet summer treat. It’s chock full of Vitamins A and C, as well as contains a moderate amount of B vitamins. Enjoy it in abundance, as ¼ contains a mere 50 calories!

Raw Radish — High in trace minerals and Vitamin C, this unassuming veggie also clears food stagnation and has a laxative effect due to its diuretic nature, all while having a cooling effect on the blood. Make this a spicy addition to your summer salads!

 

Have a Great Day,

Angela Sydnes
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Do you know some amazing companies, groups or organizations that would love a Educational & Inspirational talk? Email us at info@wildcraftedway.com

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Related Links
The World’s Healthiest Foods
http://www.whfoods.com/

About Coconut Water
http://www.thewelldaily.com/main/article/mouth_watering
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Renewed by Nature

renewed-by-nature1Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.

 

Angela Sydnes

Knowledge is like a garden: if it is not cultivated, it cannot be harvested.

African proverb

Sweet on you: The Scoop on Natural Sweeteners

sweet-on-you1By now you likely know how detrimental highly processed, granulated white sugar is to your health. If you need a refresher, here are some of the many ways white sugar wreaks havoc on your biochemistry, courtesy of UCSF’s Dr. Robert Lustig, a crusader against sugar and author of Fat Chance:

·       Sugar contributes to obesity
·       Sugar contributes to insulin resistance and diabetes
·       Sugar is addictive and toxic
·       Sugar makes you want to eat more—and move less!

If sugar is this harmful, it makes good sense to minimize or eliminate it altogether. But some occasions just call for a sweet treat! In those instances, you CAN have your cake and eat it too—with these 6 sweet, all-natural alternatives:

1. Honey
Raw honey has myriad health-promoting qualities. It contains natural antioxidants, although the quantity does vary across varieties (buckwheat honey reportedly delivers the most). Honey is also chock-full of enzymes, amino acids, vitamins, and minerals. Note that baking with raw honey will destroy many of the nutrients in honey. If you want to use it to flavor your tea or coffee, wait until your beverage has cooled enough to drink.

Sugar substitute: In dressings, and slaws; warm beverages

2. Blackstrap Molasses
Blackstrap molasses is a sweetener that is actually good for you—it’s high in antioxidants and several health-promoting trace minerals that are difficult to find in other foods, such as: iron, calcium, copper, manganese, potassium, and magnesium. Opt for unsulphured blackstrap molasses as it doesn’t contain the processing chemical to which some people are sensitive. Unsulphured means it’ll have a cleaner and more clarified taste.

Sugar substitute: Use in place of brown sugar or when you want to impart a slightly smoky flavor. Great in baked beans and gingerbread.

3. Coconut Sugar
Proponents argue coconut sugar tends to be less refined than granulated sugar; they say it also contains minerals like magnesium, potassium zinc and iron. In addition, coconut sugar has been touted to have a lower glycemic index than the uber-refined white stuff, which means that it can cause a less dramatic spike in blood sugar. Since studies on this sugar are largely unavailable, you need to take these claims with a grain of salt. As always, moderation is key!

Sugar substitute: Can be used as a 1:1 substitute for sugar in baking and cooking. You can also find it in syrup form; in that case, adjust your measurement in baking to ¾ cup for 1 cup sugar, reduce liquid by 2 tbsp for each cup and reduce cooking temperature by 25ºF.

4. Date Sugar
This may be the rock star of the group. Made from ground dates, this sweetener delivers all the nutrients in dates, including potassium and calcium—and is similar in healthful polyphenols as green tea! But that’s just part of the story: Date sugar is also low in calories, helpful for constipation, and makes you feel full longer. Look for varieties that have one ingredient only.

Sugar substitute: Yummy in bars and cookies, substitute this way: for every one cup of sugar, use 2/3 cup of date sugar.

5. Stevia
Derived from a plant with sweet leaves, it doesn’t get much more natural than this. The glycosides in the leaves of the Stevia Rebaudiana plant account for its incredible sweetness.
Stevia is calorie-free, and the powdered concentrate is 300 times sweeter than sugar. Stevia is widely used all over the world and is becoming more commonly found in the U.S. Stevia can help keep blood sugar levels in check and despite being very sweet, it doesn’t contribute to cavities.

Sugar substitute: A little stevia goes a LONG way. A fraction of the amount and you’ll have ample sweetness. You can even grow your own!

6. Maple Syrup
Maple Syrup is derived from the sap of the sugar, black or red maple.  According to the study at the University of Rhode Island when the trees are taped they secret a phenolic compound ( a type of antioxidant also found in berries).  Maple syrup is also rich in thiamine, manganese and zinc.  With a Multitude of health benefits, pure maple syrup excels as a sweet choice for supporting abundant good health!

Sugar substituteIt is ideal to use 3/4 cup maple syrup for every cup of Sugar.  Be sure to reduce the overall amount of liquid in the recipe by about 3 tablespoons for each cup of maple syrup added.  It is a good idea to turn down your oven temperature by about 25 degrees because maple syrup caramelizes at lower temperature then sugar.
Above all, for optimal health, try to keep your sugar consumption down to 15-25 grams per day. This means you may have to stop at one cookie, but it doesn’t mean you need to cut out all of the sweetness from your life.

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Related Links

Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, by Robert H. Lustig, M.D. – http://www.amazon.com/Fat-Chance-Beating-Against-Processed/dp/159463100X/ref=sr_1_1?ie=UTF8&qid=1359676410&sr=8-1&keywords=robert+lustig+fat+chance

Whole Foods Guide to Sweeteners: http://www.wholefoodsmarket.com/recipes/food-guides/sweeteners
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RECIPES: Spring Rolls with Sweet & Sour and Hoisin Sauce

This is a favorite spring and summer recipe that is great for a light and refreshing meal. It is also a recipe from my 30 Day Whole Food Clean Eating Challenge  The first time I made these I popped them into one of my pyrex containers and threw them in the fridge. To my disappointment they all stuck to together and it was more of a spring roll salad. I discovered a few tricks to keep them separate so you can enjoy them the next day and easily bring them to work.

There is the paper towel  technique and the wax paper technique for individually storing the spring rolls so they don’t stick together. We have used both techniques but I think I prefer the wax paper the most.

First things first before roll any rolls set out wax paper on your counter. When you are done rolling your rolls lay them out on the wax paper and let them dry this will give you the best results.

The paper towel technique is you wet a paper towel, wring it out and then use the damp paper towel to wrap the spring rolls. Your rolls have to be very dry to do this.

The wax paper is essentially letting your rolls dry then individually wrapping each roll.  Store in an airtight container and enjoy!

I LOVE this homemade sweet and sour recipe it is delicious another popular recipe is Hoisin Sauce which is has a richer saltier flavor.


🌈🌈🌈Ready to Roll🌈🌈🌈#30daychallenge #cravings #healthcoach #iinhealthcoach #springrolls

Rainbow Spring Rolls with Sweet & Sour Sauce

  • 1 large red bell pepper, sliced into strips
  • 2 medium carrots, shredded
  • 1 large yellow bell pepper, sliced into strips
  • 1 bunch of lettuce thinly sliced
  • 2 mini cucumbers, cut into thin slices lengthwise
  • 1/4 head of red cabbage, thinly sliced
  • 1 avocado, cut into thin slices lengthwise
  • Small bunch of cilantro, roughly chopped
  • 3 small scallions, green part thinly sliced
  • 12 spring roll wrappers

Fill a large casserole or deep, large dish with about 1ʺof warm water. Submerge 1 spring roll wrapper in the water completely, wait for it to soften for about 10 seconds, then place the sheet on a clean work surface. Stack 2 strips of the red bell pepper, yellow bell pepper, and avocado in the lower 1/3 section of each sheet, towards the center. Add some of the shredded cabbage, lettuce and carrots on top of the stack. Scatter some chopped cilantro and sliced green onions on top of the stack to finish. Roll up spring roll and fold right and left sides of the wrapper in towards the center of the roll. Continue rolling upwards (away from you) until you get a completed roll. Repeat the rolling process for all 12 rolls!

Sweet & Sour Sauce

  • Zest of 1 orange
  • 1/3-cup fresh orange juice (1-2 oranges)
  • 1 large clove garlic, crushed
  • 1/2 cup oolong tea, strongly steeped then cooled to room temperature
  • 3 Tbsp. rice wine vinegar
  • 3 Tbsp. honey
  • 2 tsp. tamari sauce
  • 1/2 tsp. Sriracha hot sauce
  • Few drops sesame oil
  • Pinch red pepper flakes (optional)
  • 1 Tbsp. Kudzu Root Starch

Make the Sweet & Sour Sauce by first reserving 1/4 cup of the tea and setting it aside. Add the rest of the sauce ingredients (except kuzu) into a medium pot, and then place the mixture on the stove on medium heat until it comes to a boil.  Mix the kudzu into the reserved 1/4 cup of tea to create a slurry. When the mixture reaches a full boil, turn the heat down to low and add in the slurry while constantly stirring the mixture, wait for it to come back to a boil and cook into a translucent, glaze-looking sauce. Pour the hot Sweet & Sour Sauce into a medium bowl and serve along with the spring rolls. Enjoy

Hoisin Sauce

4 tablespoons tamari
2 tablespoons peanut butter
1 tablespoon honey
2 teaspoons rice wine vinegar
1 garlic clove minced
2 teaspoons sesame oil
20 drops Sriracha hot sauce
1/8 teaspoon black pepper

Mix together the tamari, peanut butter, honey, vinegar, garlic powder, sesame oil, hot sauce, and pepper.

It’s time to plant the seeds of intention…

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Keep love in your heart. A life without it is like a sunless garden when the flowers are dead.
Oscar Wilde
If you are reading this you made it through the end of the world as we know it and so did I!  Congratulations!
2017 marks universal new beginning in Numerology. (2+0+1+7=10, 1+0=1)  A UNIVERSAL ‘1’ Year represents the start of a fresh new cycle – a new 9 year cycle of creativity, learning and growth. A UNIVERSAL ‘1’ Year is a time to plant the seeds of intention for the forthcoming cycle – your deepest heartfelt desires, dreams and visions for every area of your life-Circle of life Reprinted with permission Check out your Circle of Life Here:
Mind

As you continue your year in review I want you to consider something…Imagine a hectic day? What do you have on your mind? It’s likely a long list of “to-dos” including work, grocery shopping, working out, doing laundry, and cooking! How can you keep calm and get ALL of these things done?

 

“In the end these things matter most:
How well did you love?
How fully did you live?
How deeply did you let go?”

~ Siddhartha Gautama

 

Body
Try doing this breathing exercise.
Sit down in a comfortable place free of distractions.  Close your eyes.
BREATH, focus on breathing.  In through your nose and out through your mouth.
RELAX, release any tension that you feel in your body.
Now focus on your HEART, as if the breath was coming directly into your heart and exiting from there as well.
Now that you are focused on your heart, ask yourself this question.
What habits, beliefs, thoughts and or relationships are not serving me in the area of my Health and Wellness?
DO NOT THINK about it, feel it from you HEART, and be OKAY with the answer your heart reveals,  WRITE IT DOWN.
Ask the same question in regards to Relationships/Community and Service/Career.
This can take as little as a couple minutes to as long as you need.

What’s something that, at this time, you feel you need to let go of?
Is it something that’s not working for you anymore?
Is it worry or fear?
Is it a relationship that has been draining your energy?
Is it a heavy responsibility?
Is it heartache, or resentment of someone or something?
Is it possibly some anger you haven’t yet been able to release?
Is it your belief in perfection?

I want you to remember this…

Letting go is not the same as giving up or giving in
Letting go is not the same as forgetting someone or something that has meaning for you
Letting go is not the same as failing
Letting go allows you to breathe
It allows the person you have let go of to live and grow in their own experience
It is accepting that you cannot be all things to all people in your life
It is relief
Letting go is surrender

When we cling tightly to something or someone in our lives that is just not in service of our
ability to really breathe, and live fully expressed, we are constricted, we internalize it, and it is
that internalization that manifests in our bodies as pain, illness, physical or emotional dysfunction.
It’s time to cast fear and judgment from the world and love one another such that the world might be made right.

Now that you let all that “STUFF” go get up move your body and shake it off. Then LET IT GO!  RELEASE!
SERIOUSLY, have a dance party or do a silent cheer.  CELEBRATE!

Why can’t you just switch it off?

You’ve probably received many warnings to turn off your phone and other devices. You may have even rolled your eyes when you heard them. I mean, can you imagine living without technology? It opens up possibilities for communication previously past generations would have deemed impossible.

Is it really that dangerous to stay connected to our devices?

The answer is a resounding YES.

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The Effects Of Always Being On

Electronics make our lives better in many ways, including keeping us in touch with friends and family around the world. But being connected to others constantly can wear on our well-being. It can cut into our long-term happiness and lower our overall satisfaction with life.

The benefits of taking a digital detox (or even small steps toward one) are far-reaching. People who have taken a break from technology report a sense of feeling more closely connected to those around them. When we’re tied to our technological devices, our priorities shift from spending time with our loved ones in person and can easily disrupt our well-being. Stress can easily increase. We may feel more depressed and more alone in general when we spend an excessive amount of time using electronics to communicate with others, rather than communicating face to face.

How To Do A Digital Detox (Without Going Crazy)

A digital detox doesn’t have to mean you cut out technology altogether. You can take gentle steps toward using your devices less and listening to your body and mind more.

Here are a few guidelines to create your own digital detox. Use as many or as few as you desire:

  1. Purge yourself of unnecessary electronic equipment. This approach can apply to entire devices all the way down to the apps on your phone. Take time to be critical about which electronics you use with regularity. Even eliminating half the apps on your phone narrows down your electronic clutter. It can lighten your mental load, even if you don’t stop using your phone altogether.
  1. Schedule your social media posts. Taking just a little extra time to schedule social media posts ahead of time frees you up to post on social media at your leisure. There’s no need to update the world (or your pages) every day if you already have content scheduled.
  1. Write in a journal. Give yourself a break from structuring every sentence to be perfect for Facebook. Some free writing in a journal can ease your mind and ease your desire to record yourself.
  1. Reach out to friends in person or through a phone call. One easy break you can take from technology is to reach out to your friends personally whenever you need support. Most of us will just text when we want to communicate, but taking some time to call or meet in person can create welcome break from electronic communication.
  1. Give yourself “breaks” for 1-2 days. You don’t have to give up your electronics for a very long time if you’re not ready to do so. Just take the weekend off, or stop at a certain time after work. Over time, you may even find these breaks to be addictive!

Have you ever attempted a digital detox? How did it go? I’d love to hear your thoughts in the comments!

Vitamin D’s Redemption

 95 percent of Americans don’t get enough vitamin D in their daily diet.
95 percent of Americans don’t get enough vitamin D in their daily diet.
After being put down for years in the medical community and in the press, vitamin D is now getting its day in the sun. It has emerged as an absolutely essential hormone that, in addition to playing an important role in preventing cancer and heart disease, also enhances muscle strength, builds bone, has anti-inflammatory effects, bolsters the immune system, and helps regulate insulin. This has broad and far-reaching consequences when it comes to helping people live healthy, energetic, disease-free lives! Yet, D deficiencies run rampant.

According to Dr. John J. Cannell, who heads the nonprofit Vitamin D Council, 
95 percent of Americans don’t get enough vitamin D in their daily diet. According to a 2009 article in the medical journal Pediatrics, about one in five American children (more than 6 million) are deficient. And vitamin D deficiency has become almost epidemic worldwide—affecting more than a billion people, with serious consequences. It often goes unnoticed because many who are deficient show no symptoms.Produced in your skin in response to UV rays from sun exposure,

Vitamin D helps make hundreds of enzymes and proteins and has the ability to interact with and affect more than 2,000 genes.Only 20 minutes of sun exposure (sans sunscreen) can produce up to 20,000 IUs! However, if you religiously apply sunblock you won’t get the D benefit from the sun’s rays. Also, if you live north of the 37th latitude (roughly a line drawn from Virginia to Northern California) the sunlight is not sufficient to create vitamin D during the winter months. This factors into why vitamin D deficiency is so widespread.

 
Steps to Replenish D

  1. Ask your doctor to test your levels. You’ll want to specifically request a 25-hydroxy-vitamin D (25 OH vitamin D) test. If you can’t or prefer not to go through your doctor, ZRT Laboratory offers a test you can order.
  2. Spend more time outdoors without sunscreen—aim for modest exposure to sunlight. Of course, you want to be careful about burning if you are fair skinned, but in general, 20 minutes a day in the spring, summer, and fall either on your bare face, arms, or legs should suffice.
  3. Eat foods that contain Vitamin D. While you couldn’t ever derive all of the vitamin D you need solely from foods, here are some of the few that do contain it: wild salmon, sardines, mackerel, tuna, cod liver oil, shiitake mushrooms, egg yolks, and fortified cereals, milk, and orange juice. Eating these regularly can help fill in the gaps.
  4. Supplement with vitamin D3. The amount you require largely depends on many variables, including the severity of your deficiency, your size, your age, where you live, your race, and how diligent you are with applying sunscreen; meaning, bigger, older, dark-skinned people who live in the North need more vitamin D. In general, doctors are now recommending you get 2,000-4,000 IUs daily. But if you’re deficient, you’ll want to work with your doctor to determine the exact levels needed to optimize your vitamin D levels; this can take up to six months to correct. Monitoring levels every few months will help you make sure you don’t miss out on the amazing health benefits of vitamin D.
Nutrient Dense Superfood for long lasting Energy
Nutrient Dense Superfood for long lasting Energy

Angela’s Favorite Salmon Salad
 [Serves 2]
Ingredients 

  • 1 can of sustainably wild caught salmon, drained
  • ¼ cup cucumber, diced
  • ½ a red pepper, diced
  • ½ cup finely chopped broccoli tops
  • 1 clove of garlic
  • 1 tablespoon sunflower seeds
  • 1 tablespoon olive oil
  • ¼ cup Annies Goddess Salad Dressing (or more to desired consistency)
  • salt and pepper to taste

Mix all the ingredients together, chill and serve in a lettuce wrap or on a bed of greens.

Warmly,

Angela Sydnes

Hormone Balance Made Easy!

Hormone Balance Made Easy

Over the past few years, hormones have received more and more attention as compounds that play an important role in your overall health. This is with good reason. Hormones represent a complex cascade of chemicals that are catalysts for actions in your body.

How do Hormones Work?
Your glands secrete hormones to cells awaiting commands in your tissues and organs. When your hormones are out of sync and the commands are blocked or otherwise confused, then mixed (or no) messages are sent to tissues and organs. This prevents your body from attaining homeostasis, and disrupts metabolic balancing of your body’s systems.

Hormones such as estrogen, progesterone, testosterone, thyroid, cortisol, insulin, and melatonin are responsible for this homeostasis.

Here are a few simple things you can do to keep your hormones in balance:

Maintain a healthy weight. Excessive fat tissue (called adipose tissue) can act as an endocrine organ, producing more estrogen in your body. By maintaining a healthy weight, your body is not stimulated to overproduce certain hormones.

Eat thyroid supportive foods. These foods are rich in iodine and include: kelp, Himalayan salt, beans, organic cultured yogurt, organic sugar-free cranberry juice, and fresh organic strawberries.

Eat healthy saturated fat (coconut oil and avocado). Cholesterol is needed for formation of healthy cell membranes and is a precursor to steroid hormones (progesterone, estrogen, FSH, etc.). You cannot have proper hormonal balance without adequate amounts of saturated fats.

Avoid refined grains, sugar, and processed foods. These interfere with the hormone leptin, which helps regulate appetite and metabolism. When leptin resistance sets in, you suffer from cravings and your metabolism slows way down.

Avoid Bispheonol-A and phthalates. Commonly found in plastics and can liners, these endocrine disruptors basically mimic actual hormones replacing the beneficial benefits with a toxic phony that provides nothing of value to the body.

Support your adrenal glands. The adrenals regulate the “stress hormone,” cortisol. To keep them in top shape, limit your intake of alcohol and caffeine, and commit to getting to bed by 10 pm. Your body creates growth hormones while you sleep, so prioritizing bedtime is an important step in staying balanced.

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Related Link

The Hormone Cure: Reclaim Balance, Sleep and Sex Drive; Lose Weight; Feel Focused, Vital, and Energized Naturally with the Gottfried Protocol, by Sara Gottfried, MD
http://www.amazon.com/The-Hormone-Cure-Energized-Naturally/dp/1451666950/ref=tmm_pap_title_0?ie=UTF8&qid=1392427563&sr=1-1
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Shoot me an e-mail and let me know how you are doing

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How to Increase your Immunity by Eating Well…

It seems just about everyone is around is coming down with something.
Did you know according to DR. Joel Fuhrman Increasing your consumption of nutrient-dense food enhances your immune system dramatically? Fresh vegetables and fruits that are all the colors of the rainbow with an emphasis on green provide vitamins, minerals, phytochemicals and micronutrients that enhance your health.Especially important are the cruciferous vegetable family. 
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These are kale, collards, cabbage, broccoli, cauliflower, brussel sprouts, turnips and arugula. Cruciferous vegetables have sulfur-containing compounds thatare responsible for their unique pungent flavors. 
Onions and Garlic are also high in sulfur-containing compounds.When the cell walls of these vegetables are broken by blending, chopping or chewing, a chemical reaction occurs that changes their sulfur-containing compounds into Isothiocyanates, which have powerful immune-boosting effects. So, when you eat these vegetables, the Isothiocyanates act as an immune system stimulator, heightening the body’s ability to fight off both bacterial and viral infections – in other words, the common cold and flu.
Our immune systems don’t just turn off and on. They are more like a dimmer switch. When we don’t eat a lot of vegetables and fruit, the switch doesn’t actually turn on all the way. Add in the nutrient-dense foods and “boom!” Full Power.
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Optimize your body’s ability to fight of bacterial and viral infections by just adding in cruciferous vegetables.
How many servings each day do we need for optimal health?
Dr. Joel Fuhrman, the author of the book, “Super Immunity” says we should be eating two servings of cruciferous vegetables each day, and one of those servings should be raw, but that’s not all.He also recommends that we eat a total of eight servings of vegetables each day.In addition, for Optimal Winter Wellness, we should consume 2 to 4 servings of fruit (especially berries), a serving of nuts and seeds, a serving of beans and at least one serving from the onion family every day.Mushrooms are excellent for immunity, also. Make sure you cook them because some raw mushrooms have toxic properties.If you add up all the vegetables I just mentioned, we’re still not to 8 servings, so that leaves room for more greens, carrots, squash and all your other favorite vegetables.
Remember – a serving size of vegetables is only ½ a cup. So really we’re only talking four to six cups of brightly colored vegetables, focusing on green and the equivalent of 2 to 3 cups of fruit.
Add in 2 or three tablespoons of nuts and seeds, a serving of beans and a tablespoon of healthy oil, divide into three meals and a couple of snacks, and after you eat all that, well, you probably won’t need to eat much more.You can add in a serving or two of brown rice or quinoa.And possibly a serving of animal protein two or three times each week. And there’s your Optimal Health Diet according to Dr, Joel Furhman author of Super ImmunityYou can make all those wonderful vegetables into soups or even blend fruits and vegetables to make a breakfast smoothie.
Not sure how to do that or were to begin? Sign up for the 30-Day Whole Food Clean Eating Challenge were you will receive the practical tools, strategies and motivation you need. I will be in St. Paul. Woodbury, Cottage Grove, Rochester and Northfield! If you are not close to any of those places there is also an online only class. Check out my Upcoming Events for a complete list of my classes.