Reducing Holiday Stress

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The holidays are among us – a time of year that’s known for its busy nature that can be quite stressful. After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones. All of this on top of your normal everyday life can be overwhelming, to say the least.

I wanted to share with you some of my favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories.

The stress-free guidance I'd love to share include…

After wrapping presents be present: It can be difficult, I understand. It’s almost a reflex to pick up our phones and scroll through Facebook or email when we have a free moment – do you do the same? One way I like to dodge this is to leave my electronics in another room. Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones. When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses. What do I smell? What do I hear? What do I feel? Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else. It’s a wonderful tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays!

Let go of expectations: A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect. That’d be lovely, of course, but putting your entire extended family in one house is bound to have something go awry. Therefore, dropping the expectations of perfection will allow you to be prepared for when something may spring up. There is joy to be found in each situation, so even when things don’t go exactly as planned, spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can. Tis the season!

Move your body: It’s incredibly important to keep movement in your schedule, no matter how busy you may feel. Even if it’s just a brisk walk after waking up or after lunch or dinner. Make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind, or go with someone you enjoy being around. Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.

What are your favorite ways to get some movement in during the cold months? My favorite way to stay moving during the cold season is yoga. You don’t have to leave the comfort of your own home. You can choose a vinyasa flow to build heat and sweat off your holiday dinners or take it slow in a gentle or restorative yoga postures to relax and renew your body, mind, and spirit.

The holidays are a time for fun and love. You can stop stress in its tracks by following the above tips and actually enjoy this jolly season.

6 Excellent Ways To Sneak Wellness Into Your Workday (and stay fit)

Daily workouts can be quite difficult to fit into the busy schedule, and often, this causes us to throw our hands up and give up altogether. I understand. I’ve experienced this and know how it feels. It is easy to have an all-or-nothing mindset when it comes to exercise, but this way of thinking is harming our health, so let’s put this mindset to rest today and talk about how we can move forward.

A workout doesn’t have to mean an hour and a half of sweating at the gym or hot yoga class. Although these are great if you have the time and energy, we can find ways to sprinkle wellness into our everyday lives and can even fit wellness into our workday.

Here are a few ways to focus on wellness during your workday…

 

Exercise your way to work

Your workday essentially begins as soon as you leave your home in the mornings. If at all possible, you could walk or cycle to work instead of using public transportation or your car. Not only is this great exercise, but it'll also allow you to start your day off in a much calmer way, rather than stuck in traffic. If your workplace is too far to choose this plan, decide to park as far away from the building as possible. Doing so will create the opportunity to walk a bit further allowing for extra steps. Also, ditch the elevator and take the stairs. You’ll be amazed at the difference it’ll make over time! Little steps, when done consistently, add up quickly.

 

Green up, de-clutter and biceps

An excellent way to lighten your mood at work is to make your workspace comfortable and inviting. Find some plants that don’t need a lot of sunlight and add as many as you’d like to your office area. Live plants will also assist in cleansing the air in your office, which is an added benefit to the beautiful scenery. Aside from the greenery, keeping your office space clutter-free will help you feel more productive and less stressed. So, creating an organization routine you can maintain will help keep your office space running smoothly. Don’t forget the photos of your loved ones to lift your spirits, along with daily, positive affirmations.

Buy 3, 5 or 8-pound weights and keep them in your office. Every time you come back to your office from the bathroom do some form of exercise. Lunges, bicep curls, triceps dips, squats, push-ups and shoulder exercise such as front raises and lateral raises are easy to do in a small space and are so effective.

 

Nice posture is sexy

Good posture is a conscious effort we must make, especially when we slouch in office chairs for most of the day. I know, I know — it’s more comfortable usually — but the long-term effects are not. Don’t worry, yoga to the rescue. Yoga poses for great posture include cobra pose, mountain pose, bridge pose, and cat-cow.

If you need a better chair it is well worth the investment. Look up ergonomic chairs and visit your local office supply store to try some out in person. Good posture will assist you in concentrating better and lessen those back aches you take home with you daily.

 

Healthy lunch break

It’s time to stop working through your lunch break while you munch on a snack from the vending machine. One of the best ways to add wellness into your workday is to bring a healthy lunch. It doesn’t take much effort to make meals for the week on a Sunday afternoon — so head on over to Pinterest and look up some new, delicious looking healthy lunches you can start taking with you. If there’s time, squeeze in a 10-minute walk after you eat for better digestion and a clearer mind.

 

Snacking is great for wellness.

I get it — sometimes when you’re racing against the clock to meet a deadline, you crave a sugar boost to keep you going. Keeping healthy snacks in your office will help curb your snack cravings while not having to resort to the vending machine. Fruit, nuts, dark chocolate, protein balls, healthy granola bars or trail mix are great options that will keep in your desk without going bad.

 

Hydrate your body with water

Ah, water. It’s often so undervalued, but it is truly essential. Staying hydrated will help your focus and give you natural energy. Dehydration is one of the leading causes of tiredness, headaches, and cravings. So, be sure to keep the water flowing throughout the day. You won’t regret it. If you can, drink only filtered water to lessen the chemicals in normal tap water.

 

These are simple ways to begin implementing wellness into your workday every day. You’ll find that the positive changes will reveal themselves quickly and leave you feeling great. Your body will start to crave these good feelings. Remember, it’s not about perfection -- true wellness is about finding ways to fit it into your schedule, and about making the best choice available with what you’re given.

What are a few ways you plan to add some wellness into your workday? Leave a comment below and let me know what’s on your mind.

 

 

Feel Grounded and Keep Weight Off Eating With These Autumn Foods

This is my favorite time of the year. The cooler weather, apple picking, leaves falling and the scent of roots veggies cooking bring great memories and happy time. But with autumns arrival, and the busy back-to-school season that's quickly met with the hustle and bustle of the holidays is among us. If you're anything like me, this last part of the year flies by in a blink of the eye. Because of this, it can feel like a time where your out of control schedule is controlling you. You're pulled in many different directions, and you just want to sit down for a second to catch a break.

Do you struggle with feeling grounded on most days? I know if I don’t eat healthy foods that are in season I feel unsettled in my mind, body, and spirit. Eating grounding foods, practicing yoga and meditating all help me keep calm and rooted.

There is a brilliance in nature. She knows the truth of the season. Mother Nature knows how insane this time of year gets and provides exactly what we need to bring us back to nature. So many grounding foods become available this season, and it's of our highest benefit to take advantage of them. These foods can ground us and help us to re-balance when we are feeling out of control.

Here are a few of my favorites…

 

Orange is the new healthy

These are two traditional autumn foods, but they’re also exactly what we should be eating to ground ourselves. When you want some sweetness in your meal, these are the ideal way to achieve that and a much better alternative to chemical-laden artificially sweetened items. So, the next time you’re at your local farmers market, look for pumpkins that are labeled “sugar Pumpkins” or “pie pumpkins”. They have a sweet flesh inside that is perfect for roasted and making soup to create a healthy meal. You’ll feel oh so healthy and grounded while enjoying a delicious pumpkin dish. Hint… roast the pumpkin seeds with a little sea salt for snacking during the day

 

Root vegetables

Vegetables that fall into this category are sweet potatoes, beets, carrots, turnips, garlic, and ginger. They add some great flavor to your meal and will make you feel rooted and grounded. Interesting how that works, right? Foods that grow as roots in the ground are naturally rooting and grounding to us. Nature is amazing.

 

Naturally Fermented Foods

Raw sauerkraut is perfect to add some sourness to your autumn meals, while also strengthening your gut health. Fermented foods don’t only make your meals taste great and assist with grounding you, but they also act as prebiotics and feed all the good bacteria in your gut. Some other naturally fermented food items include kimchi, kefir, Kombucha (be careful of the sugar content), and pickles, to name a few.

 

Add on the proteins

Finding healthy, high-quality protein sources will be of benefit to you this time of year. Proteins that come from high-quality foods give you the nutrients you need to build strong muscle while also feeling more grounded. We tend to crave more substantial meals this time of year due to their grounding effect. Hearty stews and soups are among the most popular food items this season, and that’s exactly why. Are there any plant-based proteins you use in your meals such as beans, lentils, nuts, seeds, hemp seeds and milk, quinoa, nutritional yeast, spirulina (add in a smoothie) or greens and veggies? Now is a perfect time to be adventurous and try something new.

Don't pass up these delicious autumn foods that are not only enjoyable but beneficial to us in many ways. Aside from eating foods that naturally ground you, there are other ways you can enjoy feeling grounded. Being in nature has a natural grounding effect -- so take a walk outside as often as possible to breathe in the crisp air and enjoy the colorful scenery. Breathing exercises help with feeling more grounded, so focus on your breathing throughout the day and take note on if you're breathing freely or holding your breath often. When you notice you're holding your breath, take a moment to practice a short breathing exercise.

What practices do you implement to help you feel calm? Leave a comment below, I’d love to chat about it.

8 Ways To Feel Forever Young Overnight

person-731141_1280 Close your eyes for a moment and imagine waking up feeling five or even ten years younger in your appearance, confidence, weight loss and aura. Ahhh… that feels so good, doesn’t it? The secret to feeling and looking 10 years younger is reducing gut inflammation. Yes….I am serious. Gut inflammation can result in a lack of motivation and an increase in autoimmune disorders, tiredness, and irritability, leaving you feeling worn-out and exhausted. These three simple steps will have you feeling younger, more vibrant, and healthier overnight.

1. Eliminate sugars, bread, and pasta from your diet. Replace those unhealthy carbs with natural options like berries or starch vegetables. Gut inflammation is often exacerbated by food sensitivities. Some food sensitivities are so hidden you may not know you have one without a food sensitivity test. Proactively removing unhealthy carbs and white flours from your diet will aid in the replenishment of your gut lining and reduce the inflammation in your gut.

2. Try some bone broth. Now, please know that I’m a vegetarian, 99.5% vegan, but know many people who have used bone broth with amazing results and that’s why I’ve included it here. Grass-fed bone broth helps to build antibodies, tighten skin cells, and can even reduce the appearance of cellulite. It’s packed with gelatin and collagen which rebuilds your gut lining and helps to strengthen your immune system. Bone broth contains potassium and glycine which aids in liver detoxification. Enjoy it warm for dinner in a soup. Grass-fed bone broth can be found at your local health food store.

3. Eat probiotic foods. Do you like sauerkraut, kimchee or coconut keifer? These foods are said to be healing for your gut and full of probiotics, which replenish your good gut bacteria. Can I just take a probiotic pill? Yes, but probiotics pills have only about 20 different strains and your body might need a different strain (plus supplement pills scan get expensive fast). Go ahead and take a probiotic pill but also have fermented foods with your meals at least once, preferably twice a day.

4. Eat dinner early and eliminate snacking before bed. If you keep eating before bedtime you only extending the time your body has to work at digesting the food you ate that day. When you keep your body working to get rid of the food you ate late night, it has no time to actually go into healing mode as you sleep. Personally, I made this change when I was in my 20s’ and have never looked back. I wake up refreshed, with a flat belly, feeling full of energy and refreshed.

5. Laugh, laugh a lot. Laughing is pure joy and keeps you in a high vibration. Laughing makes you feel wonderful and is healing for your soul. Talk to a toddler (kids say the funniest things). Play with puppies and laugh at how cute and clumsy they are. Watch good clean comedy (Big Bang Theory anyone!) or remember past events with loved ones that made you chuckle.

6. Slow down and enjoy the simple things. Take time to read a book or a slow walk in the park. Don’t move too quickly from one task to another (something I need to work on) and be grateful for the moment. Slowing down makes you feel younger at heart when rushing makes you feel stressed. Always remember, stress will age you quicker than anything.

7. Decide to be happy. I know this is a hard one for many people, including me, because we determine our happiness by external events and people but true happiness is an inside job. You have the capacity to be happy right now if you choose. Happiness makes you smile form your heart and nothing makes you look younger and feel young than a happy smiling person. Every day for the next 40 days, at one point during your day when things may not be going the way you want them too, choose to just be happy right then and there. It doesn’t matter what going on in your external environment. If you’re stuck in traffic choose to be happy and sing along to the radio. If someone is upset with you, know that it’s not about you and send them a blessing and choose to happy. If something happened at work, do your best not to get in a tizzy, take a deep breathe in and remember in the big picture… YOU ARE OK… don’t let anyone, anything or situation rock your boat. Choosing to be happy can be done and the more you try the easier it gets.

8. Last but not least, establish a regular, calming evening routine. Brushing and flossing your teeth every night is crucial to feeling better the next morning. Your mouth is the gateway to your overall health! Spend a little time before bed winding down, reading a book, or writing a journal entry. Meditate or go for a moonlight walk. Ensure you are getting at least eight hours of sleep every night, and commit to taking a little time out of every day for yourself. I personally love an essential oil infused coconut oil self-massage with an inspiring and spiritual book by Dr. Wayne Dyer, Gabrielle Bernstein or Marianne Williamson or a short mediation to relax my body. The greatest change comes from within and the willingness to commit to the change

  These five simple steps will usher in a big difference in your overall health and wellness. I recommend committing to these lifestyle changes for at least 21 to 40 days to really begin to see changes and fully repair the inflammation in your gut. By then, you will already have forgotten about those old habits that used to be your norm. That feeling of lethargy and lack of motivation is in the past. You’re well on your way to a healthier, younger you!

Remember, change can be uncomfortable especially if your use to eating late, drinking wine before bed to unwind or staying up watching late night T.V, but you can do it. Stay committed. To your goal of feeling better and looking better and close your eyes for some ZZZ’s.

Now it's your turn. Do you have a Forever Young ritual you do that keeps your body, mind, and emotions forever young? Leave a comment below and share. I'd love to hear it.

5 Steps to Detox Your Mind for Weight Loss, Health and Rejuvenation

peace-of-mind-349815_1920 The Internet is full of diet blogs and nutrition advice. There are countless recipes for detoxifying drinks, which make use of various natural ingredients that can remove various toxins and harmful molecules from our body resulting in blood cleansing and therefore a healthy body, which is amazing. But only a few people understand the true value of mind detoxification apart from body detoxification. I talk about body detoxification all the time on my blog but it’s time we get deeper into your precious mind.

Your body is always detoxing to keep you healthy and alive. But did you know that your mind can also be detoxing from attacks (toxins) of the mind?

A healthy mind reflects a healthy body. Therefore, a healthy body follows a healthy mind, and a healthy mind follows healthy thoughts. Did you come to the same conclusion I did…. a positive mind is the prime determinant of your overall health. But how do you maintain a positive mind in today’s acquisitive world?

 

  1. Adopt mindfulness:

A mindfulness approach utilizes synchronization of the surrounding environment with your inner self. Concentrate of what’s happening around you and how it’s affecting your mental state. This will help you identify some negative elements around you, which might be the reason for your disturbed subconscious state of mind. Identifying these negative elements will help you to modify them or remove them to achieve a positive state of mind. This is the first step towards detoxification of your mind.

If your mind is not settled it will cause challenges in your digestion, assimilation and elimination of foods.

 

  1. Use a planned approach:

An unorganized routine distracts your mind from your major responsibilities. A diverted mind gets tired more easily and frequently than a focused mind. One of the best measures of which you can take to organize your mind is to organize your daily schedule, a systematic approach. This doesn’t mean to create a ‘hard and fast’ schedule with accurate timings for your various daily performances. Allow flexibility in your routine but understand the difference between flexibility and disorganization.

I plan and write on paper (or if you are into a paperless method, the Evernote app is great) the meals I’m going to prepare for the week knowing that it may change due to schedule changes which still allows some spontaneity. At least I’m prepared and not trying to pull food out a magician’s hat.

 

  1. Let go of perfection and just BE you:

You have been created to be a good human being. Therefore, adopting a robotic lifestyle is against nature and will only result in your annihilation. Remember, perfection is merely an illusion. What’s normal for the spider is a trap for a fly. Therefore, bring an end to the "inner human comparison" which your mind creates to achieve the superiority complex. Your mind will temporarily get satisfaction and feeling of dominance, but chronic stress comparison will result in a tired and a distracted mind.

 

  1. Release the past:

It is imperative you stop your mind from constantly recalling the regrets of past and creating anxiety towards the future as both are not in your present moment. When a regretful moment from past strikes your mind, reassuring yourself that you have learned from the past is an excellent trick to prevent the past from conquering your mind in the present. On the other hand, staying apprehensive about your future will create stress, and chronic stress cannot only damage your mind but is also detrimental to your body’s health. Just do what you can do in the very moment you are breathing in. Allow the past to be gone and the future to be excitingly unknown.

 

  1. Possibilities:

The world can be a selfish place to live in but reacting negatively neither changes the nature of the world nor is it healthy for your mind and body. It’s sometimes unpractical to react positively in an off-putting situation, but always taking the high road is helpful.

Maintaining positive thoughts will automatically create a positive exterior. Researchers have stated that the negative thoughts your mind creates are so strong, they dominate over all the positive options. On the other hand, positive thinking broadens your sense of possibilities and opens your mind, which then allows you to build new skills and resources that can provide value in other areas of your life.

As you have read, steps in a mind detox will eave you filling fulfilled, happy and on the right track to your weight loss goals.

Please leave a comment below and share other tools you use to detox your mind and your body.

5 SECRETS TO HELP YOUR BODY DETOX THIS SPRING

vegetables-2021819_1920 It is already May! Can you believe it? Spring has sprung and you're ready to hit your health and weight loss goals head on! You want to get beach ready and rock your tank tops this summer. That means one thing- it’s time for a Spring Detox! (I promise it wont hurt.)

What is a detox? It’s the process of naturally ridding your body of chemicals that have accumulated over a period of time, resulting in a strengthened immune system, improved skin and liver health, and heavily reducing toxic overloads in your body. It also aids in weight loss and boosts energy!

How do these chemicals accumulate in your body you ask? Processed foods, sodas, eating non-organic foods, eating foods that your system can’t tolerate like gluten and milk and the products you put on your skin.

I want to share 5 secrets to help you naturally detox with me this spring!

  1. Eat Whole Foods

Throw out those instant noodles and head to your local grocery store to fill your cart with whole, plentiful fruits and vegetables such as kale, peas, figs, beets, and tomatoes. One of the most important keys to detoxing is to eliminate processed foods from your diet! It’s sounds intimidating, but once you get into the groove and follow your whole food meal plan, you’ll be well on your way to a healthier you this spring! You’ll feel so good you wont want to add the processed foods back into your diet.

  1. Eliminate All Sugars, Alcohol and Meats

Consuming artificial sugars, white sugar, alcohol and animal products, including dairy, place a heavy strain on our bodies, especially during the detoxification. Refrain from consuming alcohol to strengthen your liver. Although alcohol has resveratrol in it, a wonderful antioxidant, alcohol is still a poison to our bodies. Also, get rid of white table sugar however, raw sugars found in fruit are perfectly acceptable. The key is to throw out those synthetic, processed and unnatural foods that we would otherwise gravitate towards so easily.

  1. Get Active

The next step to a successful detox is to get some exercise! This step is very personal to me because I love moving my body. Head to your local park and go for a walk/run, join a yoga class, or exercise at your local gym. Just remember, make sure to hydrate throughout the day, which brings us to our next point!

  1. Drink More Water

We’ve all heard how important it is to hydrate your body but are you doing it? It’s incredibly important to consume 9 to 14 glasses of water every day. I know drinking water can get boring, especially when there’s a soda or sports drinks enticing us, so try fruit infused water instead! Cut up strawberries, cucumber, mint, or lemon and add them daily to freshly purified water for a tastier alternative! I love putting lemon essential oil in my water. Detoxing doesn’t have to be boring!

  1. Commit Your Mind and Body

Your approach and intention will determine if you succeeded in cleansing your body. I think it’s important to prepare ahead of time for your detox, physically and mentally. Make a shopping list, shop your local health food stores, and take the time to meditate every day. Meditation is the bridge between the energy in your mind and your body. Find a quite spot, get comfortable, and close your eyes.

Are you ready to detox to get your body beach ready for the summer? Check out my 28- Day Body Revolution and get the assistance you need with your detox this spring!

 

5 Easy Steps To Take To Create A Healthy Lifestyle

Stock Photo by Wellness Stock Shop  

Creating a new, healthy lifestyle can be incredibly overwhelming when you think of it as a complete overhaul of your health all at a once. Countless people procrastinate their health goals because they aren’t quite sure where to start. They feel overwhelmed and don’t want to wait to see results. It can be very discouraging.

One of the best ways to improve your health long term is to start with small steps and compound on them over time. For example, start with a few new, healthy habits to begin implementing into your daily life.

After you spend a week getting comfortable with one or two new healthy habits, begin adding 1-2 more in each week until you reach your goals. Here are four of my favorite things I do every day to improve my health.

 

Warm Lemon Water

Starting off your day with warm lemon water is a fantastic boost to your system first thing in the morning. It is hydrating, alkalizing, it gives you a natural boost of energy, and jumpstarts your digestion. Instead of reaching for that morning coffee, start by implementing a cup of warm water with a squeeze of a half of a lemon and see how your health improves.

Reap the benefits:

  • Hydrates the body with a slew of electrolytes and anti-inflammatory properties
  • Regulates elimination, stimulates healthy digestion, and detoxes naturally
  • Replenishes the skin, alkalizes the body, and is a great source of Vitamin C to build a stronger immune system

 

Tongue Scraping

This trick takes hardly any time at all. Pick yourself up a tongue scraper to use post-brush each morning. Tongue scrapers are very inexpensive, and can be found at your local health food store. Gently scrape your tongue in a downward motion after you brush your teeth until all white residue is gone. Rinse your mouth out and that’s it!

Reap The Benefits:

  • Helps eliminate bacteria that causes bad breath, plaque build-up, and other dental issues.
  • Rids toxic buildup on the tongue that may inhibit proper functioning of the taste buds.
  • Since you’re ditching those toxins on the tongue, they’re not spreading throughout the rest of your body!

 

Oil Pulling

Oil pulling can be done before you brush your teeth each morning. It’s an ancient ritual that improves your oral health and overall well-being. Using coconut or sesame oil, swish a tablespoon of oil in your mouth for 10-20 minutes, starting off slowly if needed to get the hang of it. Spit out the residue in the trashcan or toilet. Do not spit into the sink or shower, as it may clog your drains. Doing this while you shower or complete other tasks is incredibly beneficial as it passes the time more quickly, and is a great use of your time!

Reap The Benefits:

  • Naturally whitens your teeth without chemicals or expensive treatments.
  • Promotes oral health by ridding the bacteria that causes issues in the mouth such as decay, cavities, etc.
  • Can assist in healthy gums, stronger teeth, fresher breath

 

Dry Brushing

You may not have heard of this one, but it is so beneficial and simple. Our skin gets bombarded with toxins on a daily basis, whether it be the products we put on our skin or the air we live in so helping your skin detox is incredibly helpful to your health. Get yourself a dry skin brush and begin doing this daily before your showers. Begin brushing at your feet and make your way up, moving toward the heart. Dry brushing detoxifies your body by getting rid of dead skin cells, jumpstarting the lymphatic system, and it enhances your skin. It can also be very relaxing, so, enjoy!

Reap The Benefits:

  • Stimulates the lymphatic system & increases circulation, which assists your body in ridding itself of toxic buildup.
  • Exfoliates the skin and removes dead skin cells, making way for new, replenished skin cells.
  • Calms the body and mind, and reduces stress through relaxation.

 

Meditation

I know, I know…I hear it all the time, “I don’t have time to meditate” or, “I can’t stop thinking when I sit down to meditate”. I have definitely had a love/hate relationship with meditation but once I finally decided to make it a daily practice I’ve been thrilled with the results. Sitting down to quiet your mind is a tool that you don’t have to pay any money for and it’s available at all times. Do you want to feel peaceful? Then meditate. Do you want to feel in love with who you are? Meditate. Do you want to change your perspective on life from negative to positive? You got it. Sit down and meditate.

Start with 5 minutes and work your way up to 20 minute in time and notice if you seem to get more things done even though you took time out of your day to sit and do nothing. Miracle!

Reap the Benefits:

  • Relief form Stress and anxiety.
  • Lowers your blood pressure.
  • Better sleep.
  • Encourages a healthy lifestyle
  • Leaves you happy for no reason.

Overwhelm is not sexy so start one step at a time creating your healthy lifestyle. I'd love to hear from you. Please leave a comment below and let me know what new step have you started to implement into your life.

 

 

5 Steps To Lighten Up This Spring

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Spring has finally arrived. Are you as happy about this as I am?

This is a time of renewal – a time that the world around us blooms and sprouts in beauty – and there’s an innate desire within us to do the same. The heaviness of winter is still lingering, but when the sun starts shining a little warmer, we desire to go into major spring cleaning mode.

This could mean our homes, closets, eating habits, relationships, and maybe even a social media detox -- who can’t use that every once in awhile! Needless to say, we are desiring to feel a little lighter, in more ways than one, as we get deeper into spring.

Here are a few ways you can feel lighter this spring (and lose weight)…

  1. Simplicity. Simplify your meals and you’ll feel like a brand new person. Meal planning, grocery shopping, having to think of what’s for dinner each night… it’s exhausting. Try eating very simply for the next week and see how things shift for you. Eat whole foods, with few ingredients and low prep time. Think Mason jar salads for an easy to make lunch or roasted broccoli and a minestrone soup. Simplicity
  1. Lemons. It may sound incredibly simple, but that’s the point! Simple, beneficial changes that don’t overwhelm. Add a squeeze of lemon into your water in the morning (and throughout the day, if you wish) and enjoy the alkalizing, naturally detoxification benefits. Your digestive system will thank you and you’ll enjoy a nice boost of natural energy and vitamin C, which supports collagen growth in your skin so I like to think of my morning lemon waters as an anti-aging drink.
  1. Start small. Make a list of what you’d like to declutter in your home. Start small, and make a list of which tasks have priority. Can you even remember the last time you’ve 75% of what I hanging in your closet? Start there. Start with whatever is the biggest burden on you (junk drawer, closet, shoes rack, costume jewelry, old books). The state of your surroundings has a huge impact on your overall wellbeing.
  1. Desires. What have you been hoping to add to your life to give it more value? Have you been meaning to start painting again? Have you been promising yourself for months that you were finally going to start working out, cooking your meals, taking a dance class or reading more? What instantly pops in your head when you read this? Start by adding one thing in the next week that will improve the quality of your life. Perhaps that’s a new, relaxing evening ritual of writing in your gratitude journal or a commitment to get bi-weekly massages for stress relief. If you desire to lose weight, write down the step you'll start taking today to achieve that desire. Pick one thing and go for it.
  1. Nature. I talk about getting outside in nature all the time and for a good reason. Nature is healing and the fresh air, after winters dry heat, will revitalize your lungs skin and outlook on. Just a short 10 minute walk is enough to get you addicted to being in nature o power walk for a weight loss workout.

Baby steps coupled with consistent, daily action will get you there in no time, without overwhelm.

I’d love to hear what you pick. Leave a comment below and let me know what new thing you’re going to start next week to add more quality to your days, and I’ll let you know what I picked!

Finally, The Magic Pill For Weight Loss

tablets-193666_1920 As a weight loss/health and lifestyle transformational coach, I’m asked frequently, “What is the magic pill to losing weight and keeping it off? Is that new celebrity diet or superfood going to do the trick this time?”

Millions of women around the world are on a diet, including my clients when I first meet them. Sure, those celebrities are losing weight but they are in deprivation mode and become moody.

We all want immediate results and I totally understand. If you desire to lose weight, start by looking at it from a different angle, one of self-exploration. Try looking at weight loss as a gift to yourself… something just for you and nobody else. When you realize the impact weight loss can have on you, then your goals become achievable and the possibilities are endless!

As a society we are constantly looking for an easy fix, a magic pill we can take. Wouldn’t it be awesome if you could just snap your finger or pop a pill and have a lean body without any effort? Heck yeah. BUT, it’s the journey that builds us up to the magnificent beings that we are, not weighing a certain weight.

Do you want to know what the magic pill is?

It’s YOU, baby!

Your mindset and DECIDING to live a healthy lifestyle is the only true way to achieve your goals! You have to focus on what you want (Law of Attraction) by feeling vibrant, energetic and great in the body you have now. Do you really think these fad diets claiming you can lose 14 pounds in 14 days by just drinking a yummy chocolate shake really work? No! Those types of diets are extremely unhealthy. Give me a real chocolate bar any day over a powdered weight loss supplement!

The magic pill is simple…. It’s whom you choose to be in the process of your weight loss journey and making lifestyle change. Ditch the diets (this includes the frozen meal you pop in the microwave- can you say dead food) and eating protein bars which are full of chemicals. They don’t feel you up physically, emotionally or mentally. They deprive you of joy, glowing skin, energy and they take an extreme amount of precious energy to digest leaving you lethargic.

If you want results, then you must starting thinking like the person you want to be.  

  • How does she stand? Is she slumped over in her chair with defeat on her shoulders, or is she standing tall in her power knowing that one step at a time will get her to her desired weight.
  • Is she the woman that gives up or does she keep on persisting with her lifestyle changes knowing that she is already a winner? She takes control of her eating and will not let the cookies win her affection any more. She gets affection form friends, family and her beloved.
  • Is she willing to settle for less in life? No, no, no…she is a mover and shaker and if this isn’t the shoe she has worn in a while, that’s ok. She will dust them off and put them on again.

You must become the woman you desire to be first in order to shift and make the desired changes in your life.

Do you still have to eat healthy? Yep. Consider eating healthy a blessing to your body. As you already know, eating healthy keeps you healthy and is the vitality enhancer for the mind and body. To me, eating healthy is not consuming any packaged foods. It’s eating from the earth. If it grows in the dirt then it’s good for your body. Do you get where I’m going? The more fruits and vegetables you eat the more alive you become and the more weight you will easily lose.

I’m not saying you can’t have your favorite crackers. I have cracker attacks too. However, the majority of my food intake is whole, fresh foods that is easy to make and doesn’t come with an ingredient label. Keep it real and then there is no need for calorie counting. That’s a win-win situation.

Eating healthy supports your mindset and your mindset supports eating healthy.

So what are you thinking? I hope powerfully.

So, to get started on a healthy mindset, say the following affirmations out loud:

  • A healthy lifestyle supports me in every area of my life.
  • I am feeling great as I reach my desire weight.
  • I am feeling great in my body and loving the way I feel.
  • As I focus on what I want, I empower my transformation.
  • I eat whole, fresh foods and I love how I feel in my body.

How does that feel? Ah-mazing, I do believe. Give me a YES!

You’re in the game of life and you’re on stage right now my friend, and you must play to win because this is no dress rehearsal. Play to the best of your abilities. On the more challenging days, and we all have them, when you think you can’t continue, ask for help. Get the assistance you need even if it’s just a listening ear, a shoulder to cry on, or simply someone to help you make delicious, healthy meals.

You have everything you need in you right now to start changing and releasing the weight…but only if you stop the excuses and the stories of why it’s so hard to lose weight and to keep it off. Step up to the grandest expression of who you are and start to enjoy the ride of life.

I believe in you. Do you believe in yourself? If you are reaching for a pill bottle from a pharmacy then something has gone wrong in the course you have chosen. This is scary.

Start course correcting your path right now by choosing a healthy lifestyle. It all starts with you. I hope you choose well.

Adopt a new mindset on a healthy lifestyle and living from that space so you find yourself reaching for a luscious and juicy orange with a smile on your face instead of a pill bottle prescribed by a doctor with fear in your heart.

Please leave a comment below and let's start a conversation about YOU being the magic pill in weight loss and living healthy.

 

 

 

 

 

Fig Green Smoothie

FigSmoothie When I was a teenager, my favorite cookie was a Fig Newton. There is nothing like this cookie with its distinct flavor. It’s so tasty.

When I moved to NYC to pursue my dancing career, I had no money and was living on bagels and pasta. I took dance class every night after long days of auditioning and working. I treated myself each evening to a Fig Newton at a deli nearby. I would conclude my evening enjoying these cookies as I traveled back to Astoria on the subway. I looked forward to the cookies everyday with anticipation.

These days, Fig Newton’s are not on my meal plan or agenda but I still love figs and their delicious flavor so I decided to throw them into a smoothie and see what it tasted like. The verdict is…outstanding and healthier than any fig newton you can buy in the store.

I love dried figs and they are great source of calcium, iron, zinc and B-vitamins. In addition, they are co-factors in metabolizing fat, carbohydrates and protein.

Fig it Smoothie

INGREDIENTS

1 ½ cups dairy-free milk or water (I used homemade almond milk)

1 cup kale or spinach

½ avocado

2 to 3 figs chopped (I used dried figs that were soaked in warm water for 10 minutes)

Dash of cinnamon powder

Dash of nutmeg powder

DIRECTIONS

If you are using dried figs and soaking them, drain the soaking water and put the figs with all the other ingredients into a high-speed blender and blend.

 

Were you a Fig Newton lover too? Leave a comment below and share if you have healthy alternatives for enjoying figs.

 

 

 

 

 

Get Off Packaged Foods (Pumpkin Cream Soup recipe)

CreamyPumpkinSoup Happy February! If you think about it, spring is just around the corner. I’ve spoke to many women in the past month who are still struggling with their weight. They’ve tried the packages and frozen food programs that are available promising wonderful results.

If you’ve been following my blog for a while, you already know that I DO NOT like boxed foods or boxed food weight loss programs.

I must admit, I went through a phase where I counted calories and fat grams. However, I always seemed to lose track and would get frustrated with my lack of note taking and worry that I would gain a pound that day. So, to take care of my less than stellar food records, I thought it was a great idea to eat protein bars as a meal because I knew the exact calories and fat grams were. It was easy and fit my on-the-go lifestyle in NYC. It was so easy to walk and eat a protein bar.

Here’s the thing y’all, your body knows how to use the nutrients in an apple, kale, or avocado. Your body gets stressed when you put man-made foods into your body that, to be honest, shouldn’t be ingested.

When you put a chemical laden protein bar or fill in the blank of your choice of packaged food (candy bars, processed frozen or boxed foods from weight loss companies), your body has to go into overdrive to figure out how to breakdown and assimilate the nutrients, if any. That’s’ a lot of work for your precious digestive system and it’s taking all of your needed energy to get through your day. Are you feeling lethargic, tired and have no energy? Drop the processed packaged foods

AND, when your body is spending all its’ time “trying” to digest the crappy and addictive foods, it has no time or power to remove toxins, which can lead to weight gain, illness or possibly disease.

Just to let you know, after studying more about nutrition and deep personal work through journaling, yoga, meditation and giving myself a big talkin’ to, I decided to let go of the wrapped tasteless bars covered in plastic chocolate and eat real food and that is what I’m suggesting you do to…EAT REAL FOODS!

So easy, right? I know, I know. It’s not always easy. We put everything else before our health. I’m guilty as charged.

With some preplanning and batch cooking (cooking many meals in one afternoon and freezing or packaging for weekly meals) you can be ultra prepared for a week of homemade foods that were form the earth full of everything your body needs to thrive.

I can’t tell you how much better I feel mentally and physically with this change in my lifestyle. You have to try it for yourself. I double dog dare you.

To help you on your journey off of food wrapped in plastic and cardboard, I’m offering you a pumpkin soup to get you started. It’s so easy to make and full of nutrients. Having fresh prepared meals is your tool to success in staying away form packaged foods, getting all your vitamins and minerals in and weight loss.

Pumpkin Cream Soup

Serves 4

INGREDIENTS

2 cups chopped pumpkin

2 garlic cloves, chopped

1 onion, chopped

2 cups vegetable broth

1 13.5-oz can of coconut milk

1 teaspoon cinnamon

1 teaspoon nutmeg

Sea salt and black pepper to taste

Pumpkin seeds to garnish

DIRECTIONS

Add the chopped pumpkin, garlic, onion, vegetable broth, coconut milk, cinnamon, nutmeg, sea salt, and black pepper to a large pot over high heat. Cover and let it boil. When the soup begins to boil, turn down the heat to medium and allow the pot to simmer until the pumpkin is soft (about 20 minutes). You can serve the soup as is, or you can blend the soup using an immersion blender or high-speed blender. Serve topped with pumpkin seeds.

Leave a comment below and share how you’re treating yourself to amazing cuisine you cooked yourself.

 

Get My 3 Simple Tips to Jumpstart Weight Loss in 2017!

woman-1456443_1920 The holidays are over, and we’re already into the New Year with fresh new goals, the intent to reach them, and excitement for what’s possible in the coming months. Without a doubt, every year, the #1 most popular New Years Resolution is to lose weight.  How’s that going for you?

To be honest, I've made that resolution countless times myself, and I'm sure that you have as well.  What is the first thing you think of when you hear "lose weight"?  It’s the “D” word that instantly causes anxiety and makes you feel crabby right away. There is nothing about “dieting” that leaves you feeling empowered about your body or health. But it doesn’t have to be this way.

This year and all future years, I want to encourage you to ditch the diet mentality.  Please. For your health and happiness. Diets are unsustainable, leave you feeling deprived and counting the days until the plan is over and the hunger pains are gone.  Who can live happily like that long-term? No one, which is precisely why these resolutions are short-lived and we resolve to try again next year.  Before you throw your hands in the air and give up, I have good news -- it doesn't have to be this way.

 

This year, resolve to find your steady pace.  Try a few of my favorite tips…

 

Better decisions: Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s easier than following a strict plan and will leave you loving your new lifestyle. Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want! Better decisions are far more beneficial and enjoyable long-term. What are better decisions? Any choice you make that puts you in the right direction of your goals.

No rush, take your time: Instead of trying to do a complete overhaul of your life, start by making smart, better decisions over time. Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion.

One baby step-at-a-time: Start with one new healthy habit a week. With this method, you’re focusing on one thing that improves your health at a time, as it becomes a part of your routine. For example, for your first week, focus on drinking enough water. Most people are dehydrated and don’t even know it so this is always a fabulous place to start. You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement like eat 2 more veggies in a day.

What are some of the most important aspects of your health you'd like to change?  Brainstorm some manageable steps to reach these goals and get to work and leave a comment below.

 

 

 

Creating a Stress Free Holiday

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The holidays are among us – a time of year that’s known for busyness, which can lead to stress. After all, you likely have several invitations to gatherings collecting on your counter, a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find gifts for your loved ones. All of this on top of your normal everyday responsibilities can be overwhelming to say the least.

I want to share with you some of my favorite ways to navigate this busy, stressful time of year and make this season more enjoyable, less stressful and a time you will remember with fond memories.

These secret weapons of mine include…

Put forth great effort to be present. It can be difficult, I understand. It’s almost a reflex to pick up our phones and scroll through Facebook or our email when we have a free moment – do you do the same? One way I like to dodge this is to leave my electronics in another room. Don’t even allow yourself the temptation to pick up your phone and disengage from communicating with your gathered love ones. When I’m feeling particularly scatter-brained, what really helps ground me is focusing on my senses. What do I smell? What do I hear? What do I feel? Stopping and thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else. It’s a wonderful tool to use to dial in and be present – and is a great tool to use year-round, not just during the holidays!

Give up those expectations. A lot of the stress we put on ourselves this season lies in the notion that we expect things to be perfect. That’d be lovely, of course, but putting your entire extended family and friends in one house is bound to cause something go awry. Dropping the expectations of perfection will allow you to be prepared for when something may pop up. There is joy to be found in each situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can. Tis the season!

Find time to move. It’s incredibly important to keep movement in your schedule, no matter how busy you may feel. Even if it’s just a brisk walk after lunch or dinner – make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind or with someone you enjoy being around. Be sure that you are getting your time outside in nature, breathing in fresh air, while burning off some calories and keeping your heart rate up.

What are your favorite ways to get some movement in during the cold months? As you all may know, my favorite way is to get movements in the cold winter months is practicing yoga. You don’t need anything except a mat and the strength, stretch and relaxation you feel form yoga is worth every breath you take on your mat. (yoga video made just for you are on the plan for early 2017).

Stay tuned…I’ll be offering you a winter detox to kickstart 2017. It’s a toxin release party (and weight release) that’s tasty and without deprivation.

Living stress free!

Energy Boosting Smoothie

img_1718 It the most wonderful time of the year and the unhealthiest time too. But it doesn’t have to be.

If you’re like me, you pack in many activities and traveling during the holiday season. As you shop all over town, wrap gifts, decorate your Christmas tree and plan for holiday parties it’s easy to go to your local coffee shop and fill up on caffeine and gingerbread BUT…how is that going to affect your energy and waistline?

I want to help your holiday season to be filled with energy and feeding your body great foods so I’m giving you my energy Blaster Smoothie recipe below. It’s easy to blend in the morning and take in a thermos or mason jar with you as you travel, shop or drive around looking at Christmas lights (hello Griswold’s in National Lampoon’s Christmas Vacation).

I promise you can get through the holidays with a jolly spirit WITHOUT gaining weight or feeling lethargic.

Here’s a tasty smoothie to make and take on the go.

Energy Boosting Smoothie

1 ½ cups dairy-free milk

1 scoop protein powder (vanilla flavored protein powder is good in this recipe)

2 tablespoons chia seeds

½ banana

Dash of turmeric

1 handful of spinach

DIRECTIONS

Blend ingredient together in a high-speed blender. Enjoy!

Leave a message below and share your smoothie recipe that keeps you energized.

 

Should I Cut Out Carbs to Lose Weight?

img_1688 One of the biggest questions I get from clients is should they cut out all carbohydrates in order to lose weight.

If anyone tells you to stop eating carbohydrates in order to lose weight, I want you to run in the opposite direction and never look back. It’s the worsts advice you could ever get.

Here’s the deal. Carbs do not make you fat. Glucose is the pure energy source your body runs on and carbs are your main source of glucose.

Living without carbs in your body is like the walking dead…no energy and hangry.

With that said, I believe in fruit…”What? I can eat fruit?” Yes you may. It’s a miracle, I know. Over the past 10 years or longer, the diet industry has told people to not eat fruit because of the “sugar”. Let me tell you the truth. Fruit does have natural sugar called fructose and when eaten in in its whole fresh form, it’s the best clean energy source you can eat.

I’m not talking about apple pie or blueberry coffee cake. I’m taking about an apple picked off the tree; a banana that is freshly peeled; or an orange that sprays natural juices as you bite into it. FRESH FRUITS!

Fruit is best eaten on an empty stomach either in the morning to break-the-fast or in smoothies with greens (they digest well together). If you have problems eating fruit due to digestive issues, start eating fruit in the morning after fasting for at least 12 hours overnight to ensure that no leftover, undigested foods remain from the day and cause digestive concerns.

Also, its’ best to always eat melons alone since they go through your system very quickly.

If you think about it, fruit in all its glory of being a wonderful carbohydrate is the perfect food since all you have to do is pick it from a tree or bush and eat it. You’ll get antioxidants, phytochemicals and fiber to keep things flowing.

Vegetables and grains are another wonderful source of carbs that are needed by the body. When you eliminate “carbs” at the recommendation of many well-intentioned but wrong “experts,” you’ll crave simple carbs in the unhealthy forms of white sugar such as candy bars and cakes. No good.

What I eat on most days are green smoothies that are 3/4’s fruit. Salads chock full of veggies and a big vegetable dish for dinner. I do incorporate grains too, but vegetables are the main focus for my dinner meals. I snack on fruits that are easy to pack and go. In the summer, my fridge is stocked with cut up melons ready to eat. In the fall and winter, I love stocking up on apples, pears and frozen berries.

The days of gorging on pasta and bread are best limited to special occasions when you’re in Little Italy in NYC or when in Rome! White carbs do nothing for you. I know you know this but I’m just repeating it for you in case you were about to snack on a baguette. Dr. Wayne Dyer always said, “Repetition is the mother of learning” so I’m here repeating what you’ve already learned just as a reminder.

Here is my favorite healthy carbohydrate fruit smoothie: Enjoy!

FRUITY PLEASURE

Makes 2 servings

1 cup blueberries

1 cup strawberries

1 cup cherries

2 bananas

2 big handfuls of spinach or kale

Water (I usually put enough to fill 3/4 of my blender container. You can use more water if you want your smoothie more liquidly or less water if you desire your smoothie to be thicker)

DIRECTIONS

Put all the ingredients in to a high-speed blender (or normal blender) and blend.

Pour into glasses and enjoy. I sometime pour it into wine glasses to feel fancy.

Save for later: pour the smoothie in to mason jars and refrigerate.

Enjoy!

 

How To Be Happy Now

girl-593194_1280 I know many women who are drinking their green juice, working out and training for a marathon but are miserable in their daily lives. They have great jobs, married to the love of their life but walk around with a pouty face.  Not pretty.  But the question is why?

We often look to external factors to make us happy…job status, money, clothes, hair, possessions, etc.  The list can go on and on.  However, when we look to the “outside world” to provide happiness, we will ultimately be miserable.  People and things will let you down and when that happens, we become bitter and judgmental of everyone and everything.

Many women are constantly looking outside of themselves for happiness and in the process becoming more dissatisfied with life.

In all honesty, there were many times in my life that I just wanted to be rescued by some hot guy with a great job. Well, I didn’t get rescued.  Dang it. Have you felt the same way?

Well, there is a great ending. The hot guy with the great job that I fell in love with showed up when I rescued myself. I did the work to be happy. What was the work you ask?  Loving myself just as I was. I embraced ME!! You can too.

Be happy with your quirky personality or your frizzy hair. Be happy in your situation because you can change it if you really want to (unless you like the attention you get form complaining and playing damsel in distress).

YOU ARE THE HAPPINESS YOU ARE SEEKING!

It really is that easy. True bliss starts with self-love.

You must choose happiness to have happiness. All the money in the world means nothing if you’re not happy; having a Victoria’s Secret model body is not worth it if you’re not happy. Having a beautiful family you always dreamed of is not fun if you’re not happy.  When you choose to be happy, you lose the weight you’ve been struggling to release, you have courage to go after your dreams, you exhibit happiness and the perfect person comes into your life for love, friendship or work partnership.

Life will knock you down only because life knows you can take it and rise back up to meet the challenge as a warrior woman.

I believe in you.

Leave a message below and share how you choose happiness.

Simple and Delicious Parsnip Chips

  parsnip-chips

What can you grab when you want a healthy snack that’s doesn’t contain chocolate or anything sweet?

What would be a delicious and healthy alternative to potato chips?

Parsnip chips!

This time of year Mother Earth gives us many root vegetables to play with.  If you were like me a few years ago the only root vegetables I would cook or eat were sweet potatoes. I had no idea how to prepare other root vegetables such as parsnips and I wasn’t quite sure how they tasted so I stayed away.

Not anymore. I’m diving into the babies with the desire to make root vegetables hip.

I also wanted to create a recipe for you to get you trying a new vegetable that was really easy, tasty and helped you with your weight loss goals.

These naturally healthy snacks are perfect to add on top of a salad to replace croutons if you want a crunch. I filled a bowl up if these chips and ate them for a late afternoon snack.  If you are a salty chip lover, replace you store bought chips that are mostly full of bad fats and salt, with these and let them be the side to your lunch sandwich.

Whichever way you decide to enjoy these I know you‘ll be super excited about the taste and a new vegetable to your cooking repertoire.

Enjoy!

PARSNIP CHIPS (Makes 2 servings)

6 parsnips

2 tablespoons extra virgin olive oil

½ teaspoon sea salt

½ teaspoon cayenne pepper

1 teaspoon garlic powder

PREHEAT THE OVEN: Preheat oven to 425°F.

PREPARE THE PARSNIPS: Cut the parsnips into "chips" using a mandolin for best results. If you do not have a mandolin, you may also use a sharp chef’s knife. Add the parsnip slices, extra virgin olive oil, and spices to a bowl and toss to evenly coat. Lay “chips” on a non-stick baking sheet. Bake for 15 minutes and flip. Bake on the second side for 15 additional minutes before serving.

Leave a comment below and let's chat about healthy snacks.

What's More Important Than Weight Loss?

girl-843076_1280 Everything is more important than thinking about weight loss.

Today I was listening to a podcast with Anita Moorjani and Tera Warner. I’m fascinated by this woman’s story. Have you heard of Anita Moorjani? She wrote a book called Dying To Be Me and it was brilliant.

The book is about her near-death-experience (NDE) and what she learned from it. How does this relate to weight loss you ask? Get ready for something so simple yet so hard to hear. Very simply put, in the interview Anita said the biggest lesson she learned from her NDE was…YOU ARE PERFECT JUST AS YOU ARE RIGHT NOW.

I can hear you now, “What? That can’t be true. I’m too busy bashing myself for eating pizza last night when there was salad in the fridge. I’m too busy worrying about my belly fat and having to go up a size in my new jeans. No one is going to think I’m perfect right now.”

And this is where we begin. I’m not here to get on a soapbox and preach to you because trust me, I’ve had my own body hang ups in my life (hint: that’s why I’m became a health coach and yoga instructor- to help you overcome your body slamming issues and lovingly losing weight). If we continue thinking our happiness, worth and love revolves around our dress size, then we keep our selves in an eternal love/hate/hate/hate relationship with our bodies and lives.

Can we begin right now, this breath, to have better communication with ourselves? Maybe believing that you are PERFECT right now just as you are is not a place you can begin with but how about this: I am in the process of loving my life and body right now. OOOOH…that sounds good. Once you start form a willingness to be in the process of loving yourself right now, then eventually through time, tears and laughter, you’ll actually be in the feeling place of really loving your perfect self now.

When you allow your self-love to shine through your daily actions and lifestyle you probably will want to eat foods that nourish your body resulting in easy weight loss. You might want to start exercising or taking yoga classes, which could lead to weight loss. You might fill up on nature walks, mediation and dancing instead of eating a pint of ice cream resulting in guess what??? Weight loss.

If you have a deep desire to be healthy, live a healthy lifestyle and just be happy then start with number uno, YOU BABE.

If you focus on being happy in your life (instead of the number on the scale) I can guarantee you’ll lose weight because you’re not going to be headed to the cookie jar. You’ll be filled up with goodness instead of processed foods.

Start living your life with what fills you up. “But Paige, I don’t have time to do what I want to do”. I know most peoples schedule are jammed packed with To Do list longer than your Christmas Wish list when you were 5 years old. I get it. But if we keep returning to the good ole’ excuses we will never change.

This week, for 15 minute one day, do something that brings you JOY. This will take the focus off your weight and onto your perfectness. Just 15 minutes to start and that will lead to 20 minutes, 30 minutes and on and on. Here are some ideas to get you back to living:

  • Put you first even if it’s just 15 minutes.
  • Read a book.
  • Browse the isles of your favorite store.
  • Cook a delicious quick dinner and then take a walk outside.
  • Get on the phone with your best friend.
  • Look at vacation destinations on the Internet.
  • Give yourself a foot massage.
  • Start knitting a scarf.
  • Do you have essential oils lying around? Make you own essential oil perfume.
  • Get you yoga mat out and do some sun salutations
  • Scrapbook like an artist
  • Color in the latest adult coloring book.
  • Turn upside down on the monkey bars in the playground near your home.

Make your happiness and self- appreciation the priority of your life. You don’t have to have a NDE to make changes in your life and appreciate your life and body. Thank God. But sometimes I feel and witness ladies are living at a near death existence due to their attack on their bodies’ size and weight.

Are you ready for change? Are you ready to live in your perfectness? Then do it.

Leave a comment below and share how what you can do in your life today to get you focus off weight loss and onto your perfectness?

10 Ways to Ditch Processed Foods and Lose Weight

fruit-932745_1280 Every year near as the summer draws near to the end, I start getting complaints from women that they are feeling bloated and crappy after gaining weight during the summer months. When I start doing some deep investigation…Charlie’s Angles style, of course… I know what the culprit is.

It doesn’t matter if you count calories, fat grams or sodium intake. The ladies who are “struggling” with their weight as autumn approaches are the ones not eating fresh, whole foods that are grown in the earth. Plain and simple.

We live in a time where cooking for yourself is not sexy. The abundance of packaged “health” food are too easy to pass up; the frozen food aisle at the grocery store has a great “lean” meals and Chinese’s take-out is just a phone call away.

I completely understand since I live in NYC where there is every reason to not cook for yourself and have any and every restaurant deliver to you. BUT, you don’t know where the ingredients came from and what oils are used. If the food is so tasty, how much salt are they using? Makes you wonder.

What is the solution for the package lifestyle we eat from?

Eat less from a box, and more from the earth.

 

Here are some suggestions to clean up your food choices that leave you lighter and completely satisfied:

  1. Instead of boxed cereal, make over-night oats.
  1. Ditch the “weight loss” frozen meals, cook a big casserole, chili or soup in your crockpot on Sunday’s and let the slow cooker cook for you.
  1. Eat more fruit. An easy grab-n-go snack.
  1. Make a big salad that will last a couple of days. Remember to make your own salad dressing too.
  1. Cut out the alcohol for 21 days and watch your body rest. The summer is about having fun and sometimes that means too many margaritas.
  1. Drink water! You might be dehydrated and the water will hold you over until you can make it home for a meal.
  1. Make a smoothie at home and take it with you in a mason jar for a quick meal.
  1. Get your thermos out (I know….so 1970’s) and fill it with a homemade soup.
  1. Skip the candy bar and have homemade protein balls on hand as a snack.
  1. Have dinner dates with friends (who are on a healthy track) and do meal swaps.

There are many crafty ways to get home cooked meals into your body. You don’t have to spend your hard earned money on frozen and packaged foods that have to be fortified with vitamins because they have no vitamins left after processing.

Leave a comment below and lets’ start a conversation. How do you eliminate boxed foods and get your gorgeous body back?

 

 

 

 

6 Tips for Overwhelming Moments

clerk-18915_1280 We’ve entered into my favorite time of the year…back to school.

It’s a time to refocus and creating our best life, losing summer weight resulting from one to many mojitos and preparing for the holidays.

Unless your organized during this time, it is easy to become overwhelmed which can hold you back from making the changes you desire. I know from experience that if I get over overwhelmed I’m like a semi-truck riding through a full mall parking lot…a disaster. Being stressed out leads to poor eating choices, “taking it out on your loved ones”, unhappiness and not getting much accomplished.

I want to share with you the 3 top ways I overcome being overwhelmed and get back to my conscious self. (And yes, food is included):

  1. Stop, drop, and breathe. You can do this anywhere from your car to a crowded restaurant and no one will know what you’re doing. Active Breathing brings get you to the present moment and takes your mind out of the chaos that is taking over your thoughts. Through this practice you will connect to that inner loving voice that supports you and you’ll instantly know that you’re going to be OK. Deep breathing is a practice that has saved me from going cuckoo.

 

  1. Write things down (and not just your to-do list). Write down your goals, aspirations and yes, your list of priorities for today. When we write down and frequently visit our desires and goals, we can easily access whether or not what we are doing or creating anxiety about currently leads us in the right direction or is taking us on a detour. From this practice, we can decide what to drop and what to participate in. There will be things in life that you have to let go of and letting go of these things is letting go of overwhelming feelings and anxiety.

 

  1. Sit down and eat. Sitting down to eat let’s your body know that it’s ok to relax. Sitting down and actually enjoying your meals lets the parasympathetic nervous system take over allowing your central nervous system to calm down. Bliss at the table. Don’t get me wrong, as a busy woman like you, I get caught up in walking and eating (that’s’ the NY way) and not enjoying my food and actually craving more food to eat so I can enjoy it. It’s vicious cycle. Also, it’s hard to eat a salad as you walk, work, drive and run around. That’s’ when the donut, fast food or candy bars take the place of real food leading to a pudgy middle. Sitting down for your meals is the best way to mindfully eat and stop when your tummy’s full leading to weight loss.

 

  1. Get back into your body through movement. Moving your body in ways that feel good to you is instant therapy for your mind and body. Personally, I go to my yoga mat and start with a downward facing dog to release the stress and tension that has built up in my body from being overwhelmed. Movement like breathing can be a fabulous tool to bring you back to the moment and just BE allowing your swamped mind to let go of the thoughts that are repeating over and over. If yoga isn’t accessible because you’re at work then take a 10 minute walk or go walk some stairs. Sit in your chair and twist out your spine every which way (chair yoga) and see how better you feel. Squats in between phone calls never hurt anyone’s bum. Through the movement, you’re burning calories, building muscle and setting yourself up for weight loss or maintenance. Do you feel stressed now? I didn’t think so. Our bodies were meant to move and movement releases stress. Say goodbye to being overwhelmed now.

 

5. Nature heals. Get outside as much as possible. Sure, we’re heading into the colder months but nature is healing and the best prescription to let go of all that is bothering you. If you can, sit in the grass or by a tree and really feel, touch and experience being outside. Listen to the wind blowing and the bird’s chirping. Watch the ants and insects go about their daily business as you release your concerns and worries. Breathe in the fresh air and think of something your grateful for.

 

  1. Be grateful. Gratitude is very popular way to arrive back to a calm mind and it’s one of the best tools. When you’re feeling overwhelmed or upset, think of one thing that you’re grateful for. Anything will work as long as you feel the gratitude in your heart and you begin to smile from the inside out. That’s pure joy.

Hopefully, reading one of the practices above got you thinking and taking action on activities to release overwhelming emotions. Remember, you choose to be in control so being overwhelmed is choice. Eeks…that’s’ brutal, but honest. Having a lot to do is just fine as long as you choose to handle it form a healthier perspective and be the one to let go of the chaos. If none of the above floats your boat, them here’s one more:

JUST BE HAPPY FOR NO REASON. IT’S A CHOICE.

 

This won’t take away your list of things you must accomplish this week but sure makes it more enjoyable.

I’d love to hear from you. Leave a comment below and share your favorite practices, tools and techniques of letting go over overwhelm.