Month: January 2018

Healthy Habits Beyond Food & Fitness

There is more to being “healthy” than food & fitness.. True health is the complete unity of the mind, body, & soul. When one is off.. the others will suffer. Its all about finding a balance. Here are some tips to balancing your health journey beyond just eating good foods & working out.

Practice Gratitude

This is a game changer!! It’s as simple as stopping to smell the roses.. so to speak. Practicing gratitude is taking time to be grateful for all things in life. Taking a moment when you step outside to really breathe in the fresh air.. feel the sun on your skin. It’s also very helpful when it comes to your diet. How so? Well when we slow down and take the time to chew our food, enjoy all the flavors.. be grateful for what we are eating. It really helps you embrace good, real foods and you are less likely to over eat! There are so many ways to practice gratitude throughout your day.. it may surprise you!

Expand Your Knowledge

Knowledge is POWER! We have so much technology and information at our finger tips.. we have no excuse to not take advantage of it and learn as much as we can. Read, watch videos, and listen to audio books. Especially when it comes to living a healthy lifestyle. We have to educate ourselves on health, and not solely rely on what doctors and the government says is “normal” and “healthy”. I have also been really enjoying books to help me expand mentally and spiritually.. helping me to find my inner peace. It’s a big world.. take advantage of it and learn something 😁

Meditate/Yoga

To learn how to control your mind and be one with your body is a incredibly powerful tool. To me, yoga and meditation run hand and hand. This may be due to the fact yoga taught me how to clear my mind and be able to meditate. I started with basic AM yoga videos years ago by Rodney Lee and it changed my life. I struggle with anxiety and my mind runs constantly. Listening to the instructor guide me through the poses on how to feel my breath and my body, essentially taught me how to mediate. Just learning how to practice basic deep breathing and repeating a Mantra over and over can help calm you so much! I even use “Breath in, breath out”.. and just keep repeating it over and over until my mind is calm. Learning to feel your breath and calm your mind will help you grow even deeper in your yoga practice. Yoga goes beyond calming the mind and is so good for your physical well being as well. Being a fitness lover.. yoga is a daily for me to get in some good stretching and help with recovery. Gaiam TV is a great way to get started.. it’s like the online Netflix for everything yoga and then some πŸ˜‰

Keep Less Stuff

Don’t clutter your life with stuff. Our society says buy more, want more, need more! Too much stuff not only clutters your physical space but your spiritual space as well. I have always been too use negative experiences to make something positive..so to speak. My mother and my grandmother were so bad at holding on to stuff. My mom, was emotionally attached to her things for years. As I got older, I realized it’s because she was finding comfort and security in her things that she didn’t have in her life. I could have easily been on the same path but seeing her do it made me reflect on myself and learn to let go of stuff. I even dabbled in professional organizing for a bit.. and it’s so sad how people hold on to things. We are spiritual beings, we don’t need earthly things holding us down. So if you find yourself surrounded by too much stuff, go through.. get rid of things! You can donate it and bless someone who is in need, and that is so rewarding for your soul ❀️

Have A Routine

Yes, I consider a routine to be a healthy habit! Don’t get me wrong.. life is about balance.. which also includes being flexible and going with the flow. But a routine helps hold you accountable and can help you reach goals. It’s also very helpful when trying to maintain a healthy diet and exercise routine. A friend of mine was recently venting to me about not being able to keep up with her supplements and good meals. But she was always so random with both of them. So I recommended she try to establish a routine with it. To pick the meal she always eats at home: have her good meals prepped and take her supplements then. Having a routine is very helpful when your trying to get your health on track. Which normally people make the mistake of taking on too much, too quick. There is nothing wrong with starting small and slowly adding on. For example: set a goal to eat a salad everyday, or a smoothie. So you get raw greens and fruits everyday, amongst other goodness! Then slowly add to that. Everything you get something down, add the next thing.. and before you know it, it’s like second nature — aka a routine!

Surround Yourself with Positive People

Its life changing when you start connecting with your inner self & changing your life.. but with doing good.. may also come negative feedback. There will always be people who question, judge.. and just flat out hate. Haters are gonna hate. All you can is try to led by example and hope to spread the good vibes. So embrace th new faces and places you come across on your on your journey. Surround yourself with like minded people who support your new journey and encourage your growth.Β It’s amazing how when you start cleaning up your life, and getting in sync with your soul.. you naturally start to attach similar souls πŸ’•

 

Evert day is a new day. A new chance to do better.. to be better. A new chance to be grateful, to learn new things.. to embrace all that life has to offer you in that moment.

Wake up every day with a grateful heart.. and a positive mind. Its a choice.. and its YOUR choice, for YOUR life

 

love you. love long.

 

 

 

Bone Broth/Veggie Stock

Here is a simple way that I was taught to make bone broth/veggie stock… Why both of them together? Well it kinda kills two birds with one stone.. so to speak.

After the birth of my daughter, I took advantage of my Doula’s healthy coach to learn how to make this liquid gold for your body! I use a lot of organic produce, and it was recommended to me to start saving the scraps to my organic produce and freeze in freezer bags so I could use to make veggie stock. GENIUS. I was wasting all of by throwing it in the trash!

My health coach would combine the organic scraps with any organic bones. So far I have only comes across good organic chicken bones. I still need to find a resource for some good, grass fed beef bones. So I use the bones from a whole organic chicken & about two zip lock gallon bags of veggie scraps.

What kinds of veggie scraps?

  • celery
  • romain
  • kale
  • onion
  • zucchini
  • green beans
  • bell pepper
  • cabbage
  • squash

Pretty much any veggies you use. You will learn some veggies might add a flavor you don’t like. I personally have never experienced that, and I make it for a overall purpose.. not for distinct flavors.

I also use a pressure cooker. Very handy! It took days to make it in a crock pot and does give off a interesting aroma. Lol 😳

Bone Broth/Veggie Stock Ingredients:

  • Dozen peppercorns
  • Dried herbs- teaspoon of each. (Fresh herbs use up to a quarter cup)
  • 1 head of Garlic
  • 1/2 onion
  • 1 tablespoon of Apple Cider Vinegar- helps breakdown bones (if just making bone broth- double or triple)
  • Organic bones
  • organic veggie scraps
    • never use citrus or fruit

Steps:

  • Add all ingredients into pressure cooker
    • if you let veggies thaw a bit, you can fit more in there.
  • Fill with distilled water to fill line
  • Cook in pressure cooker for 4.5 hours
  • Let cool to strain the juice

Straining and Storing the Broth:

  • Lay strips of Cheese Cloth in a strainer. Make sure strips are long enough that you can grab ends to squeeze once ingredients are in it. Strainer is really for back up, if anything comes out.
  • Pour ingredients from pressure cooker into cheese cloth and squeeze

Now what can you do with all you nutrient dense broth?!?

  • Drink immediately. Lol 😁
  • I use silicon cube trays to freeze. So I have small portions to use to heat up food on stove top or in oven, and add to stuff like soup I buy or anything that needs extra liquid

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  • I also measure out 8 and 16 ounces in freezer bag to have when I make homemade soups, or to have to drink when needed.
  • Divide it up as desired, and store in freezer

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There are lots of different recipes out there, this is a great basic one to get you started and get the job done!

Unfortunately, I made my last batch in a hurry and my mom was helping and got ahead of me so I didn’t get to do step by step photos. So next time I make it I will update this with a full set of photos!

Happy bone broth/veggie stock making!

love you. live long.

 

 

Love & Nutrition: My Favorite Daily Nutrition Loves

Along the way on my health journey, there are some things that I have come across that I cannot live without! I call them my “healthy addictions” πŸ™‚

Reusable Water Bottle

Yes, I just started my list with a reusable water bottle.. But its a essential in my world! I carry water with me ALWAYS. My husband actually messes with me because I kinda panic if I don’t have water.. and I do. It might be a bit of a anxiety thing, but the upside is a stay hydrated. And thats a great reason to carry it- stay hydrated! Having a bottle could help you keep up with your water intake and stay on tract getting enough water.

Starting your Morning with Water

The worst thing you can do for your digestion in wake up and start shoving food down your throat… So what should you start to day with? Well water is a great start. Room temperature or warm.. you could add lemon as a boost. Starting your day with water jump starts your metabolism, gives your body a chance to wake up, boost your immune system and start your day hydrated. People underestimate how much water we need everyday.. so starting your day with it can help get you on track.

Green Smoothie\Juice

A green smoothie is also apart of my morning regiment. After my water I blend up a green smoothie that consist of: 1/2 green apple, 1/3 celery stick, 1 inch of celery, and chunk of kale with a splash of aloe and coconut water for the liquid. Doing this insures I start my day with greens, fruit and other important nutrients. And its first thing, on a empty stomach for good absorption.. and its RAW. We need raw foods and it’s not always easy to get them!

Eating Healthy Fats

Being pron to dry skin and dry eyes made me super aware of getting enough healthy fats. Thankfully people are starting to understand now all fats are bad. We have been so misguided when it comes to fats, that’s a whole other article within itself.. so long story short there are good fats and we need them! Goods fats can help you lose weight, they burn better than carbs for energy and they are awesome for your skin, nails, and hair! I use full fat coconut milk with a 1/4 of chia seeds and cinnamon to make a cold oatmeal type yogurt for my breakfast.. top it with fresh fruit and nuts. I also supplement with a oil blend from Udo’s Oil. Eggs, avocado, nuts, flaxseed and chia seed are all good fats. Just google it! And try incorporating more into your diet πŸ˜‰

Raw Foods

After reading a book about enzyme health and that we should be getting the majority of our digestive enzymes from our diet made me become very aware of my raw foods intake. Once foods are heated or cooked, it kills the enzymes. So it’s best to eat raw foods to ensure your getting good enzymes for your body to do its daily functions! So make a big salad loaded with vegetables and fruit.. snack on raw veggies and fruit.. just eat some raw stuff! Before you know it you become so accustomed to it and you feel lost if you don’t have a good salad or some raw foods in your day πŸ™ˆπŸ™Š

Good Bacteria

Yes.. I love good bacteria! 😁 Our good bacteria level in our gut determines EVERYTHING! If our good bacteria isn’t where it should be, neither will the rest of your body. Getting in live bacteria cultures every day is a must in my world. Did you know our gut health can even effect our mood? If you struggle with anxiety, depression, or other mood disorders.. you might want to consider a good probiotic in your life. You can even drink Kombucha or eat fermented foods. The more the merrier!

Supplements

Ideally we should be getting all our nutrients from our diet. In a perfect world.. and our world is far from perfect. Even a predominately real foods, raw, and organic diet could still be lacking because our soil is even depleted. So what can we do?? Well supplementing is a good way to enough your getting your minerals and other important nutrients. BE CAREFUL though.. you can wind up with cabinet full of pills to try to take every day and be selective on brands for quality. The goal should be to try to get as much nutrients from your diet and supplement for deficiencies… areas you need extra. Like if you struggle with energy- a B Complex could help with that. A good multivitamin is always a safe call.. I take a multivitamin, B Complex, Fish oil, Phytoplankton, Probiotic, BioAstin, Digestive Enzyme and Udo’s Oil DHA. Three of my supplements are targets towards dry eyes and dry skin issues.

It might sound kinda lame that these are my nutrition loves. But they make my body feel good, and have become such a natural part of my life. I could honestly list several more, but these are some good staple items. Hope they bring some inspiration and nutrition love to someone out there ❀️

love you. live long.