NEW YEAR, NEW HABITS
One of the things I work with my clients on is creating new habits that will last a life time. As a Health Coach, I coach clients to add healthy behaviors that they are ready for. They pick the habit they think they can add first like drinking ½ ounce of water per pound of body weight. Then once they have succeeded with that good habit, we add another of their choice like thirty minutes of activity per day. Other possible habits include portion control, making sure they are consuming ½ gram of protein per pound of body weight, how to order at a restaurant, how to stay healthy on vacation and during the holidays, during an injury, or prolonged illness. Some more social clients add how to handle parties, buffets, and social drinking. When a client finishes working with me, my goal is to have them fully confident at living life in a healthy fashion. Health is a lifestyle not a destination and definitely not a diet!!!
Are you getting fermented foods daily? Many cultures eat a little bit in every meal. These are packed full of good bacteria and probiotics. Some examples are apple cider vinegar with the mother, pickles, sour kraut, yogurt with live cultures, kimchi, kefir, kombucha tea, etc. These are particularly important if you have been on anti-biotics which deplete your immune system of good and bad bacteria. Your digestive system will thank you. In addition, the vitamins in this type of food are multiplied many times over. I start the day with 2 tablespoons of apple cider vinegar with the mother made by Braggs in a glass of water with lemon. Making your own fermented vegetables is not hard. The only equipment needed are a mason jar, distilled water and 1 to 3 tablespoons of pink himilayan sea salt if using a large mason jar. Let me know if you would like more information on how to do this!
Here is a recipe for one of the best snacks to eat before or after a workout to re-fuel the muscles. It is a better choice than a protein bar because there are no preservatives in it. Make sure to refrigerate since the peanut butter is natural.
One cup of natural peanut butter with the oil drained
One cup of oatmeal
One cup of honey
One and a quarter cup of vanilla whey protein powder
Mix all the ingredients and make into 20 balls.
Fat 4.5 grams
Are you in search of ways to keep you life toxin free? If so, I have the most amazing smelling and working deodorant I have ever found. It is so easy and cheap to make that I will never have to buy it again. The advantage to deodorants is your body releases the sweat it was designed to do instead of staying in your body and possibly leading to disease. In addition, since the skin is a major organ that makes up 80% of our body, in doesn't need toxins going into it that may not have been approved by the FDA.
Recipe: 1/2 cup of organic cold pressed coconut oil melted in warm water
1/2 cup baking soda
20 drops of your favorite essential oil. I used 10 drop of lemon and 10 drops of lavender.
It is smooth and smells amazing. It yielded 2 deodorant containers and 1/3 glass jar. It also smells great and works! I worked out hard for 90 minutes today to test it and I like it better than the other toxin free versions I have tried.
2 large organic beets cooked and puréed,
4 oz of good dark chocolate (I use organic 70%),
1/4 cup organic cold pressed coconut oil
1/4 cup raw honey
1/3 cup of raw cacao not cocoa powder (it is richer and full of antioxidants because not processed)
3 tablespoons or coconut or almond flour
1/2 tsp baking soda
1/4 teas. sea salt
Optional: 1/2 cup semi sweet chocolate chips ( I use Enjoy life which is dairy and gluten free)
1/2 teaspoon of vanilla.
Melt chocolate bar and coconut oil over low heat
Preheat oven to 350 and spray 8 x 8 pan
Add puréed beets to cooled chocolate mixture
Add cacao powder, flour, baking soda a salt to 2 whisked eggs and vanilla in separate bowl. Add chocolate beet mixture and lastly chocolate chips.
Bake for 20-25 minutes until toothpick comes out clean.
Cool brownies and cut in 16 pieces.
Calories: 119 Fat: 8.3 grams Carbs: 9.3 Protein: 2.3 Sugars: 5.8
As we age, we lose muscle. We lose 15% a decade after 50 and 20% a decade after 60. Body builders have always known the importance of casein for creating lean muscle mass. Why use casein verses whey? What is it? It is what mostly makes up milk. Milk is 80% casein and 20% whey.
The reason whey is used by so many for a pre work out drink is because it is rapidly absorbed by the muscles in 10 minutes so when you work out, your body is done digesting. It is also so good right after a workout because it will rapidly refuel the muscles which are made of protein.
Casein is better for a protein to use right before bed because it is a slowly digesting protein that will refuel our muscles all night long. If you prefer, just eat Greek yogurt or cottage cheese or yes even warm milk to do the same thing.
This is so delicious and full of antioxidents. I love eating chocolate that is good for my body!
1/2 cup organic cold pressed coconut oil
1/2 cup of organic cocao not cocoa because it is unprocessed cocoa and full of good for your body antioxidents.
2 tablespoons of raw honey (I use local)
After you mix ingredients roll out with a rolling pin and refrigerate for 10 minutes for it to harden.
What do you love to do that is active? When you were a kid, what were your favorite activities?Answering these questions can help put some passion in your workouts. I used to love bike riding as a kid. As an adult, I pursued it again. I signed up for a race for a great cause, (MS) got fitted properly for a good racing bike and got all the gear to go with it. I trained with others and had a great time accomplising my goal. At the gym, I really liked heavy weight training. I got a trainer and learned how to properly lift and gradually got stronger. I still like to pursue new personal records by competing against myself. I am passionate about it because I love the sense of empowerment it gives me. I would love to set up a training program designed especially for you to achieve any goal you want to pursue. Dream, train, achieve!
Let's face it we all lose motivation to stay active once in a while. Part of the reason is that we are creatures of habit and tend to do the same things over and over. For example, when going to the gym, people tend to do the same machines or use the same peice of cardio equipment and naturally, they will get bored with that. A good thing to do, especially in the good weather, is to take your cardio outside. Go on a walk and breathe the fresh air or dust off that bike and take it for a ride. Another great thing to do is invest in a personal trainer who will take the time to design a program just for you. Then after you know your program, mix up the order once in a while. Working out doesn't have to be routine or boring! Let me know if I can help you in any way.