Curry creamed kale with chickpeas and brown rice
1 tbsp coconut oil
1 bunch kale, chopped without stems
1 tbsp each: onion powder, garlic powder, curry powder
1/4 - 1/2 tsp red pepper flakes
1 can chickpeas (garbanzo beans) drained and rinsed
1 can coconut milk (full or low fat)
1/2 - 1 container yellow cherry tomatoes
1 cup cooked brown rice
Heat coconut oil in a large pan on medium high heat. When hot add kale and toss to cover. When kale is covered and starts to wilt add spices up to red pepper flakes. Toss then add coconut milk. Cover with a lid and cook until kale is soft, about 20-30 minutes. When kale is soft add chickpeas and tomatoes, add water if needed. Cook until tomatoes burst then add rice.
Serves 4-5.
We served this with seasoned chicken breasts. And it is SO yummy and satisfying!
Holistically Healthy empowers readers with knowledge and tips to achieve their health and fitness goals!
Thursday, March 12, 2015
Thursday, March 5, 2015
Quinoa Chocolate Chip Cookies
I was inspired by these cookies from Kelsey Nixon who was on the Racheal Ray show on January 14, 2015. The only thing was all the sugar! I love cookies but don't want to end up with sugar overload and spend days recovering. So I made some adjustments and they still turned out amazing!
Quinoa Chocolate chip cookies
- 1 tbsp, Spices - Cinnamon, ground
- 1/2 tsp(s), Spices - Salt, table
- 1 tsp, Baking Powder
- 1 cup dry, Quick Oats-dry
- 1 tsp, Baking soda
- 1 cup dry, Gluten Free Whole Grain Flour
- 2 extra small (less than 6" long), Bananas - Raw
- 1 cup, Quinoa, uncooked
- 1 can full fat coconut milk
- 1 tsp liquid Stevia, almond flavor
- 1/3 cup, chopped, Nuts - Walnuts
- 1 cup chocolate chips
Preheat oven to 350 degrees.
Cook quinoa in coconut milk for 15-20 minutes until done, set aside.
Add dry ingredients together in a stand mixer bowl, mix until combined.
Mix liquid ingredients, including 1 cup cooked quinoa together until well blended.
Add liquid ingredients to dry. When well combined add walnuts and chocolate chips; mix well.
Spray cookie sheets with non-stick cooking spray. Use a tablespoon to measure out cookies. (FYI they don't spread out like some cookies, they stay in a delicious chocolatey mound!)
Cook for 15-20 minutes until golden brown on top. Let cool slightly then remove with a spatula and cool on a cooling rack.
Makes about 24 cookies, 2 each serving.
Nutrition facts from adding the recipe to myfitnesspal.com
| NUTRITION FACTS | |
|---|---|
| Servings 14.0, 2 cookies each | |
| Amount Per Serving | |
| calories 129 | |
| % Daily Value * | |
| Total Fat 5 g | 8 % |
| Saturated Fat 2 g | 9 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 2 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 363 mg | 15 % |
| Potassium 108 mg | 3 % |
| Total Carbohydrate 19 g | 6 % |
| Dietary Fiber 3 g | 11 % |
| Sugars 5 g | |
| Protein 3 g | 6 % |
| Vitamin A | 0 % |
| Vitamin C | 2 % |
| Calcium | 2 % |
| Iron | 9 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Monday, March 2, 2015
What you have control of when making lifestyle changes
Have you been wondering what you have control over when making lifestyle changes? So did I.
Losing weight, new routines and learning to cook fast healthy dishes can be tricky, especially when they are something completely new. How did I learn to make these part of my life? I worked on them day after day until they became part of my life. I learned to cook by consulting Dr. Google. I searched for my favorite recipes by adding the word "healthy". For example I love biscuits and gravy. So I put in the search bar "healthy biscuits and gravy". I also love Alfredo sauce. So I did the same thing: "healthy Alfredo sauce' in the search bar.
When I couldn't have gluten and dairy anymore I had to learn to cook all over again. So I turned to Dr. Google again. I learned to search for gluten free dairy free recipes, usually turning to paleo recipes, blogs and websites. This was quite the adjustment and took diligence, everyday.
What does this have to do with the title of this blog post? Everything!! What do you have control over when things seem out of your control? You try and keep trying everyday while loving yourself (or learning to love yourself).
Here's a couple things I have come to embrace.
1. I remind myself I am a human living in a human world. There are temptations everywhere! Cold stone ice cream, Starbucks, you name it. All you can do is your best and your best is ok as long as you keep trying.
2. It's ok to be angry. There have been so many moments, even entire days, when I have felt so angry at my situation. Questions like: "Why do I have to be allergic to gluten and not have my favorite pizza or Subway sandwich anymore?" Or thoughts like: 'I feel so inconvenient'....and 'Ugh this is so expensive, is it really worth it?'
The answer is YES! Because I feel better, I sleep better, overall I'm happier and healthier.
Lifestyle changes are hard, but SO worth it. How did I do it? A strong support network and spiritual belief was crucial. My support network consisted of my wonderful husband, trustworthy friends, and relationship in God. I have learned I am special despite my weaknesses. I have learned God loves me and I have something special to offer.
I know you can be successful in making lifestyle changes that will support you to be the healthiest you can be! Never give up and keep on trying, every day.
Hope, love and light,
Rachel
Tuesday, February 3, 2015
Letting go of perfection
Perfection is defined as: the condition, state, or quality of being free or as free as possible from all flaws or defects; the action or process of improving something until it is faultless or as faultless as possible.
Is perfection actually attainable? Is it worth the stress to strive for my idea of perfect?
These are the questions I have been mulling over. I prayed for help to accept myself as I am and the talents I have been given.
Then one day, a couple weeks ago, I was listening to a module from school. The presenter, who happened to be the president of the school, said something that changed me forever.
"It doesn't matter how you look, or what choices you make, because you know more then the person you're talking to."
After letting that marinate I realized he's right. And I don't want to sounds arrogant at all! I want to share this because each person has something to share to help edify the next person. Thus causing a ripple effect. As human beings we are here to strengthen one another. Each person has unique challenges. Even when the challenge may be the same, people will deal with it differently. Leading to different results which will help to teach and strengthen those around them, even when it seems others are not watching.
So is perfection (the condition, state, or quality of being free or as free as possible from all flaws or perfection) worth the effort? Is it attainable? Not in my experience. However continued improvement is.
As we work to improve ourselves, inside and out, others around me can benefit.
In this way I can move away from the ideal of perfection and work towards the goal of continued improvement. And support others to do the same.
Is perfection actually attainable? Is it worth the stress to strive for my idea of perfect?
These are the questions I have been mulling over. I prayed for help to accept myself as I am and the talents I have been given.
Then one day, a couple weeks ago, I was listening to a module from school. The presenter, who happened to be the president of the school, said something that changed me forever.
"It doesn't matter how you look, or what choices you make, because you know more then the person you're talking to."
After letting that marinate I realized he's right. And I don't want to sounds arrogant at all! I want to share this because each person has something to share to help edify the next person. Thus causing a ripple effect. As human beings we are here to strengthen one another. Each person has unique challenges. Even when the challenge may be the same, people will deal with it differently. Leading to different results which will help to teach and strengthen those around them, even when it seems others are not watching.
So is perfection (the condition, state, or quality of being free or as free as possible from all flaws or perfection) worth the effort? Is it attainable? Not in my experience. However continued improvement is.
As we work to improve ourselves, inside and out, others around me can benefit.
In this way I can move away from the ideal of perfection and work towards the goal of continued improvement. And support others to do the same.
Tuesday, January 20, 2015
Crowding out
So, there's this concept called crowding out. It refers to crowding out things that are not healthy. These things include food, physical activity, and people that do not build you up, rather they tear you down. I learned about this in school and the importance of crowding out those that don't build us up. The concept spoke to my heart, my soul even. So much so that I wanted to share it to the world! So then I thought, why not write a blog post about it? I am going to go through each one of the categories that crowding out can be applied to one by one. Thus I can help you understand how to apply this to your own life.
Lets start with food. I'm sure you can think of a few foods that do not build you up either emotionally, physically, mentally, or spiritually. Crowding them out will be so helpful! How do I crowd out foods that do not support me and my health goals? I replace them with foods that have strong nutrient density. For example, if you are trying to overcome sugar cravings try replacing, or crowding out the sugary foods with sweet vegetables. These include sweet potatoes, yams, carrots, red peppers. Or have a piece of sweet fruit! These choices offer more nutrients then a chocolate bar or package of cookies.
Crowding out means replacing the things that do not support you with things that do!
Next let's visit activity. Have you ever made yourself do something that you didn't want to do? I think we all have. Crowding out an activity that doesn't support you means listening to your body and heart, meaning learning to listen to what you want not what everyone else tells you to do. So if you are too tired to go for a long walk or run, try something more relaxing like yoga. Maybe try an exercise class instead of working out on your own.
Crowding out activity that doesn't support you doesn't mean eliminating physical activity all together. Doing that would not support you at all! Crowd out the activity that doesn't support your health goals, add in activity that does.
For example, I used to be an avid runner! I still love running. But about 2 years ago I pushed myself too hard and had to take a 2 year break from the activity that I loved. How did I survive?? I replaced my love of running with other activity such as yoga, strength training, and walking. Exploring other exercise options has helped me find balance and forms of activity I can turn to. I turn to yoga when I just can't find the inner motivation to get on the treadmill or pick up the weights. I walk when the desire to jog doesn't exist. I lift weights because it helps build my confidence.
There are so many options for physical activity that the only excuse we have is the one inside out head.
And lastly lets talk about crowding out people that don't support you. I'm sure we've all had that person in our life that drags us down instead of building us up, or maybe we have been that person. We must be our own advocate. Each of us has strengths, and weaknesses. To be successful and achieve our true potential we need people who will build us up. What I mean by that is our core network of friends must be those that build us not tear us down.
The analogy I like to use is a building. Each building has a foundation. With a strong foundation the building will be firm. Next comes that framework. Without a good frame the building will not withstand the storms. After the frame comes the walls and finish work (electrical, plumbing, furniture, etc). The more elegant the finish work the more attractive the building, right?
Ok, starting with the foundation. Each of us has a set of parents, whether they are adopted, fostered, or biological. With loving, supportive parents we have a strong foundation. What if your parents didn't support you, are you a lost cause? NO! You can rebuild and repair your foundation. How? Crowd out those that don't support you. Fill in the empty space with those who will.
Continue the same pattern until you have built yourself a network of strong, supportive people. As you learn to protect yourself with secure friends you can pay it forward and teach others to do the same. And thus creating a ripple effect.
Now, will you always be that strong influence all the time? The honest answer is, no. We all have bad days. And that is where your network comes in.
As you are learning to crowd out foods, physical activity, and people that don't support you, lean on your support network. A few strong friends, a firm spiritual practice, and steady forward progress will lead you to long term success! Remember, this is a process. You are a work in progress. God didn't create the Earth in 1 day, He did it in 7. Creation and transformation takes time. Be kind, loving, and patient with yourself. Before you know it you will be a shining star that will be a light to those around you!
Lets start with food. I'm sure you can think of a few foods that do not build you up either emotionally, physically, mentally, or spiritually. Crowding them out will be so helpful! How do I crowd out foods that do not support me and my health goals? I replace them with foods that have strong nutrient density. For example, if you are trying to overcome sugar cravings try replacing, or crowding out the sugary foods with sweet vegetables. These include sweet potatoes, yams, carrots, red peppers. Or have a piece of sweet fruit! These choices offer more nutrients then a chocolate bar or package of cookies.
Crowding out means replacing the things that do not support you with things that do!
Next let's visit activity. Have you ever made yourself do something that you didn't want to do? I think we all have. Crowding out an activity that doesn't support you means listening to your body and heart, meaning learning to listen to what you want not what everyone else tells you to do. So if you are too tired to go for a long walk or run, try something more relaxing like yoga. Maybe try an exercise class instead of working out on your own.
Crowding out activity that doesn't support you doesn't mean eliminating physical activity all together. Doing that would not support you at all! Crowd out the activity that doesn't support your health goals, add in activity that does.
For example, I used to be an avid runner! I still love running. But about 2 years ago I pushed myself too hard and had to take a 2 year break from the activity that I loved. How did I survive?? I replaced my love of running with other activity such as yoga, strength training, and walking. Exploring other exercise options has helped me find balance and forms of activity I can turn to. I turn to yoga when I just can't find the inner motivation to get on the treadmill or pick up the weights. I walk when the desire to jog doesn't exist. I lift weights because it helps build my confidence.
There are so many options for physical activity that the only excuse we have is the one inside out head.
And lastly lets talk about crowding out people that don't support you. I'm sure we've all had that person in our life that drags us down instead of building us up, or maybe we have been that person. We must be our own advocate. Each of us has strengths, and weaknesses. To be successful and achieve our true potential we need people who will build us up. What I mean by that is our core network of friends must be those that build us not tear us down.
The analogy I like to use is a building. Each building has a foundation. With a strong foundation the building will be firm. Next comes that framework. Without a good frame the building will not withstand the storms. After the frame comes the walls and finish work (electrical, plumbing, furniture, etc). The more elegant the finish work the more attractive the building, right?
Ok, starting with the foundation. Each of us has a set of parents, whether they are adopted, fostered, or biological. With loving, supportive parents we have a strong foundation. What if your parents didn't support you, are you a lost cause? NO! You can rebuild and repair your foundation. How? Crowd out those that don't support you. Fill in the empty space with those who will.
Continue the same pattern until you have built yourself a network of strong, supportive people. As you learn to protect yourself with secure friends you can pay it forward and teach others to do the same. And thus creating a ripple effect.
Now, will you always be that strong influence all the time? The honest answer is, no. We all have bad days. And that is where your network comes in.
As you are learning to crowd out foods, physical activity, and people that don't support you, lean on your support network. A few strong friends, a firm spiritual practice, and steady forward progress will lead you to long term success! Remember, this is a process. You are a work in progress. God didn't create the Earth in 1 day, He did it in 7. Creation and transformation takes time. Be kind, loving, and patient with yourself. Before you know it you will be a shining star that will be a light to those around you!
Tuesday, January 13, 2015
2015 intentions
I used to set goals, or resolutions, every year. This year I set 1 intention: transformation. This past year I attended the Institute of Integrative Nutrition (IIN) to become a certified health coach. What I learned during this program is to transition, be flexible and be true to myself. I have learned the value of primary foods vs secondary food (more to come on these valuable tools).
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
Why transformation? Well...I believe we as humans are in a constant state of change. If we resist change and keep trying the same things over and over again we will go crazy and our progress is halted.
For example: if you make the same goal every year to lose weight and you don't accomplish that goal then you feel like a failure or that you have done something wrong. Or you start a new diet intending that it will fix al your problems and make you a super star. Well, 2 weeks into the diet you "fall off" and binge. This can also cause you to feel like a failure. I have felt all these feelings and had these destructive thoughts: "What am I doing wrong?" "I can't do anything right!" "I am such a failure!"
Well friends, in 2015 I want true success and progress, so I deemed it
"The Year of Transformation"!
I have set and intention to transform my relationships, spirituality, career, and physical health. Through prayer, self reflection, meditation I created a plan. My plan follows the same template from Ann Webb and her Ideal Life Vision course http://ideallifevision.com/. I wrote out each section as if it already happened. The next step is to record it in my own voice and listen to it every day. What is intended to happen is that the subconcious is changed and my life will transform.
I did make some adjustments though. Ann has a lot more sections then I did. The categories I used are the primary foods from IIN. I am a simple person and don't like a lot of details. Just get in, get it done, and get out is my philosophy. If something takes too long then I don't wanna do it! Shortening the categories simplified the process.
I'm sure you're wondering what I am intending to transform for each section :-)
1. Physical health: Every year I would set a goal to lose weight but never did. As I was setting my intention for this section I just couldn't set the goal of weightloss because by losing weight what do I gain. I changed my mindset. This year I am working towards increasing my physical strength, flexibility and stamina; and moving away from the scale. Cuz let's face it folks, some days that scale is a big fat liar! By focusing on gains in strength, flexibility, and stamina I won't focus on what I'm losing but the amazing gains!
2. Spirituality: As a member of the Church of Jesus Christ of Latter-Day Saints I am studying the New Testiment in Sunday School. I want to understand Jesus Christ and His purpose better. I want to get to know the ancient prophets, their purpose and experiences better. I want a deeper understanding of my purpose on this Earth. Through studying the New Testiment and attending the temple monthly my relationship with Jesus Christ and Heavenly Father will become deeper and more valuable.
3. Career: I have a strong desire to share the message of holistic health! And make money in the process. As a registered nurse and personal trainer I have a great opportunity to affect the lives of so many people, starting with my own family. In order to build a business I will need to face my fears. That's my intention of this section: transform my career by facing my fears!
4. Relationships: I want to transform my marriage into something filled with passion, trust, and love. I have a great husband who supports me and I support him. Together we will create something bigger and deeper!
I also want to understand my wonderful daughter better and build a deep lasting relationship with her.
The next relationship I want to transform is my relationship with myself.
Starting with these 3 foundational relationships and working outward.
So now you can see how these 4 categories are so important for transformation. Each one plays an important role and feeds our basic needs.
Here's to a great 2015 and I hope you also set the intention for transforming your life into something greater and more fulfilling!
The perfect meatless chili
It's chili and soup season! I love smothering a potato with a hearty chili with warm flavors. I used the essential oils oregano and cassia to add depth and flavor to this wonderful recipe.
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
Oregano has powerful health benefits including antifungal and antibiotic properties. Cassia is helpful with arthritic pain. It also helps with diarrhea, constipation, cold and flu. Who wouldn't want extra assistance with a stronger immune system at this time of year?
As you can see this chili gives a powerful punch to the immune system. It can also help ease the discomfort of constipation and diarrhea. Pretty cool I think.
I also love the healthy amount of fiber, veggies and nutrients. This is given by using legumes, carrots, green pepper, garlic, onion, and coconut oil.
Vegetarian Chili
Makes 4 hearty servings
1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilis, undrained
1 can diced tomatoes with lime and cilantro, undrained
1 tbsp coconut oil
2-3 carrots, washed and diced
1 green pepper diced
2 tbsp cumin
2 tbsp chili powder
1 tsp sea salt, split in half
1 tsp pepper
1 drop oregano essential oil
1 drop cassia essential oil
Rinse and drain beans. Heat oil in a pot on medium high heat. When the oil is hot add diced carrots. Saute until soft, about 8-10 minutes. When carrots are softened add green peppers and cook until soft. When carrots and peppers are soft add cumin and chili powder. Cook until toasted and the fragrance is released. Add tomatoes. Bring to a simmer and add 1/2 of salt and pepper. Simmer covered for 10-15 minutes, stirring occasionally. Add the remaining salt and pepper plus essential oils. Simmer for 15 more minutes, or longer if you have time. Only add 1 drop of cassia then taste after the second simmer. If it needs more then add more, if not then don't. The longer chili simmers the more the flavors will marry.
This chili gets better the next day, and the next, and the next. The flavors are warm and comforting.
I smothered a potato over spring mix with chili. Topped with coconut oil and green onions. So yummy and filling!
Berry Yogurt Oatmeal
I love oatmeal and I love yogurt! One day I had a thought....what would yogurt and oatmeal taste like together....? There was only one way to find out. I was so pleased! This concoction is filling, tasty and satisfying. It helps keep me full for hours...seriously. It's my favorite thing to eat at work (I work graveyard shifts at a local hospital) because of the fact I am full for seriously 4-5 hours, that's a lot of mileage out of 1 meal.
When I was thinking about this recipe idea I wanted something low in sugar, high in protein and fiber, and with some fat. With just the right combination I knew it would be a winner. This recipe is low in sugar by using berries. It's high in protein using greek yogurt (23 grams per 1 cup serving). The fat comes from nuts: either peanut butter or walnuts, either one is great- just depends on what flavor and texture you want. The fiber is delivered from the oats and chia seeds. The maca powder adds a yummy chocolate flavor with mood boosting attributes.
This recipe is for 1 serving. When I'm preparing for my nightshifts (I usually work 4 in a row) I make multiple servings of this in multiple containers. To me there's nothing worse when I come home from a long night of work and have to make more food. I prepare all my food in 1 afternoon. Lots of work but so worth it!
Berry yogurt oatmeal1/2 cup fage 0% greek yogurt
2/3 cup frozen mixed berries
1 tbsp chia seeds
1 tbsp Nativa chocolate maca powder for protein shakes (optional)
1 oz walnuts chopped or 1.5 tbsp nut butter
1 packet instant plain oatmeal
Instructions:
Combine yogurt, berries, chia seeds, and chocolate powder. Mix well.
Cook oatmeal according to package directions.
Combine yogurt mixture and oatmeal. Mix well and enjoy!
When I was thinking about this recipe idea I wanted something low in sugar, high in protein and fiber, and with some fat. With just the right combination I knew it would be a winner. This recipe is low in sugar by using berries. It's high in protein using greek yogurt (23 grams per 1 cup serving). The fat comes from nuts: either peanut butter or walnuts, either one is great- just depends on what flavor and texture you want. The fiber is delivered from the oats and chia seeds. The maca powder adds a yummy chocolate flavor with mood boosting attributes.
This recipe is for 1 serving. When I'm preparing for my nightshifts (I usually work 4 in a row) I make multiple servings of this in multiple containers. To me there's nothing worse when I come home from a long night of work and have to make more food. I prepare all my food in 1 afternoon. Lots of work but so worth it!
Berry yogurt oatmeal1/2 cup fage 0% greek yogurt
2/3 cup frozen mixed berries
1 tbsp chia seeds
1 tbsp Nativa chocolate maca powder for protein shakes (optional)
1 oz walnuts chopped or 1.5 tbsp nut butter
1 packet instant plain oatmeal
Instructions:
Combine yogurt, berries, chia seeds, and chocolate powder. Mix well.
Cook oatmeal according to package directions.
Combine yogurt mixture and oatmeal. Mix well and enjoy!
Saturday, September 13, 2014
Naturally sweet and healthy treat
I hosted a fun Lia Sophia jewelry party the other night. I love hosting parties! They give me a reason to get together with my girlfriends, learn new things, and SHOP.
One of the things I really like to do is come up with great recipe ideas to share. This one was a HIT and the recipe was requested. It's super simple, cuz that's how I roll. If a recipe has more then 10 ingredients then I won't use it. Frankly that's too much work. I love to research recipes that are similar then create my own.
This recipe for No-bake nut butter oat bars is healthy and rich so you really only need a small piece. They are sweetened with honey and spiced up using doTERRA On guard essential oil blend, cinnamon, clove and nutmeg. I used peanut butter, but any nut butter would serve well here. I appreciate the fact they are rich so I'm not tempted to eat the entire pan :-) It came about because my oven is broken and I wanted to make something for my guests to snack on as a refreshment. I didn't want to spend a lot of time, had to be able to use items on hand, couldn't use my oven, and I wanted to incorporate essential oils. Well my friends! This accomplishes all that!
OnGuard essential oil blend has antibacterial, antifungal, antidepressant, and antiseptic properties. It will disinfect any surface and wipeout germs on contact. These germs include the flu, MRSA and many other critters we don't want around. With cold and flu season starting I wanted to provide a decadent treat that would help protect my guests . What better way to do that then with essential oils!
Food provides an opportunity for expression and creativity. With that in mind, please feel free to add to, take away, or change this up to fit your style and taste buds. But don't keep the changes to yourself, share in the comments below what you did so the rest of us can benefit :-)
Are you ready for the recipe? Drum roll please.....
No-bake Nut Butter Oat Bars
Makes about 24 bars
3 cups quick cooking oats
1 cup nut butter, no additives or sweeteners
3/4 cup honey
3-5 drops On guard essential oil blend
1 tbsp cinnamon
1 tsp clove and nutmeg
1/4-1/3 coconut milk, if needed (to help combine everything)
In a small saucepan combine honey and nut butter. Stir to combine. When nut butter and honey are warm and melty (but not too hot) add essential oil. Stir to blend.
In a medium size bowl combine oats and spices. Stir in honey/nut butter mix. Stir with a wooden spoon until all the oats are incorporated and covered.
If needed, use coconut or almond milk to thin it out a bit. The honey nut butter mix thickens as it cools. The milk helps so you can incorporate everything easier.
When everything is mixed well, pour into a 8 1/2 x 11 pan. Refrigerate for atleast 2 hours before serving.
Again these are rich. Cut them into 24 squares and enjoy!
Add ins: try adding dark chocolate chips, dried fruit, or coconut flakes for some yummy texture!
To contact me for a free health history consultation to discover how I can help you improve your health email me at holisticallyhealthy14@gmail.com!
One of the things I really like to do is come up with great recipe ideas to share. This one was a HIT and the recipe was requested. It's super simple, cuz that's how I roll. If a recipe has more then 10 ingredients then I won't use it. Frankly that's too much work. I love to research recipes that are similar then create my own.
This recipe for No-bake nut butter oat bars is healthy and rich so you really only need a small piece. They are sweetened with honey and spiced up using doTERRA On guard essential oil blend, cinnamon, clove and nutmeg. I used peanut butter, but any nut butter would serve well here. I appreciate the fact they are rich so I'm not tempted to eat the entire pan :-) It came about because my oven is broken and I wanted to make something for my guests to snack on as a refreshment. I didn't want to spend a lot of time, had to be able to use items on hand, couldn't use my oven, and I wanted to incorporate essential oils. Well my friends! This accomplishes all that!
OnGuard essential oil blend has antibacterial, antifungal, antidepressant, and antiseptic properties. It will disinfect any surface and wipeout germs on contact. These germs include the flu, MRSA and many other critters we don't want around. With cold and flu season starting I wanted to provide a decadent treat that would help protect my guests . What better way to do that then with essential oils!
Food provides an opportunity for expression and creativity. With that in mind, please feel free to add to, take away, or change this up to fit your style and taste buds. But don't keep the changes to yourself, share in the comments below what you did so the rest of us can benefit :-)
Are you ready for the recipe? Drum roll please.....
No-bake Nut Butter Oat Bars
Makes about 24 bars
3 cups quick cooking oats
1 cup nut butter, no additives or sweeteners
3/4 cup honey
3-5 drops On guard essential oil blend
1 tbsp cinnamon
1 tsp clove and nutmeg
1/4-1/3 coconut milk, if needed (to help combine everything)
In a small saucepan combine honey and nut butter. Stir to combine. When nut butter and honey are warm and melty (but not too hot) add essential oil. Stir to blend.
In a medium size bowl combine oats and spices. Stir in honey/nut butter mix. Stir with a wooden spoon until all the oats are incorporated and covered.
If needed, use coconut or almond milk to thin it out a bit. The honey nut butter mix thickens as it cools. The milk helps so you can incorporate everything easier.
When everything is mixed well, pour into a 8 1/2 x 11 pan. Refrigerate for atleast 2 hours before serving.
Again these are rich. Cut them into 24 squares and enjoy!
Add ins: try adding dark chocolate chips, dried fruit, or coconut flakes for some yummy texture!
To contact me for a free health history consultation to discover how I can help you improve your health email me at holisticallyhealthy14@gmail.com!
Wednesday, September 3, 2014
Seasonal transitions
Fall is a time of transition for me. It's a time of renewal. I think this is because school is back in, the crispness in the air, the change in the brightness of the sun, football starts, and I'm sure many more things.
As fall is upon us I have been reflecting on what my purpose in life is and what I want to gain from it. How does God want me to use all this knowledge that He has given me?
Then came the questions yesterday: Who am I? Where am I going? How am I going to get there?
Paths are laid out differently for each of us. My life has turned out much differently then I expected it to. I always pictured my family with 6 kids, a big house....instead I have 1 awesome daughter and a not so big home. Still I have chosen to accept my life as it is now. My career is different then I had planned too. I always wanted to be a teacher. I wanted to teach junior high...I know I must be crazy! Instead I'm a registered nurse, personal trainer, holistic health coach and essential oil expert. Not quite the same, but I still get to teach.
During my medication yesterday I pondered on what God wanted me to do with all my knowledge. What does He want me to build with this?
Again the questions came up: Who am I? Where am I going? How am I going to get there?
I didn't receive a concrete answer, just peace that what I'm doing right now is perfect and just right. My business is growing at a steady rate, just right for me. I am receiving guidance on who to reach and how.
I share this because I want you to see and understand that life isn't perfect. Life doesn't always turn out how we expect it too. At the same time there is constancy in all things. We all have something we can hold on to: our FAITH. That is how I stay afloat during times of uncertainty.
I depend on the knowledge I have of holistic health and sustainable exercise to help me feel grounded, along with my faith.
I feel blessed to share this with others. To schedule your own health history consultation and to see how I can help you achieve balance, check out my website rhendrickson.healthcoach.integrativenutrition.com
Thanks for reading! Health, love and light!
As fall is upon us I have been reflecting on what my purpose in life is and what I want to gain from it. How does God want me to use all this knowledge that He has given me?
Then came the questions yesterday: Who am I? Where am I going? How am I going to get there?
Paths are laid out differently for each of us. My life has turned out much differently then I expected it to. I always pictured my family with 6 kids, a big house....instead I have 1 awesome daughter and a not so big home. Still I have chosen to accept my life as it is now. My career is different then I had planned too. I always wanted to be a teacher. I wanted to teach junior high...I know I must be crazy! Instead I'm a registered nurse, personal trainer, holistic health coach and essential oil expert. Not quite the same, but I still get to teach.
During my medication yesterday I pondered on what God wanted me to do with all my knowledge. What does He want me to build with this?
Again the questions came up: Who am I? Where am I going? How am I going to get there?
I didn't receive a concrete answer, just peace that what I'm doing right now is perfect and just right. My business is growing at a steady rate, just right for me. I am receiving guidance on who to reach and how.
I share this because I want you to see and understand that life isn't perfect. Life doesn't always turn out how we expect it too. At the same time there is constancy in all things. We all have something we can hold on to: our FAITH. That is how I stay afloat during times of uncertainty.
I depend on the knowledge I have of holistic health and sustainable exercise to help me feel grounded, along with my faith.
I feel blessed to share this with others. To schedule your own health history consultation and to see how I can help you achieve balance, check out my website rhendrickson.healthcoach.integrativenutrition.com
Thanks for reading! Health, love and light!
Saturday, August 23, 2014
My thinking has been reset
So my birthday is next Saturday!! Woot! bring on the celebrations!! Normally I am looking forward to an awesome cake or sweet treat. This year though I am looking forward to spending time playing and having fun with my friends. One of the best things that has happened after my 21 days no sugar sweets challenge is I no longer crave them!
There is plenty of research that shows SUGAR is addictive and just as hard of a habit to break as any other substance. The first few days weren't too bad. But after about 7 days the headaches and withdrawals started. I didn't quit though, I pushed through. After about day 10 I saw light at the end of my headache tunnel! My head cleared up, my moods stabilized and POOF the cravings subsided.
Here's a few things I'm noticing. When I start to have sweet treat cravings (especially chocolate) I realize I am either dehydrated, low on the fat intake, or craving a rich experience with another person (like a fun night out or just some fun period). I realized this the other day when I was craving a piece of chocolate, when in reality I was needing to vent some frustrations with my hubby. After about 10-15 minutes of venting (maybe less) my craving was completely gone!
As a health coach I teach about primary foods and relationships are one of them. If we are lacking in relationship connection our body will communicate with cravings. Mine is sweet treat cravings. So, instead of giving in to the craving I will connect with someone, either an adult or a kid. The craving is then gone and I can move on. If the craving continues I will drink some water, have a piece of fruit, or a spoonful of either peanut butter or coconut oil.
Long story short, for the birthday celebration I have specifically said to the hubby no birthday cake or treats! I am looking forward to the focus being on fun, friends, and family! A lot has gone into this transition and it hasn't happened all at once. I share this to hopefully empower someone else to make a positive change in their life!
What positive changes are you making in your life? How are you accomplishing those? What changes are you noticing? What challenges?
To learn more about how I can help you in your positive changes please contact me at 801-518-2964 or holisticallyhealthy14@gmail.com....or comment on this post :) I look forward to hearing your comments!
There is plenty of research that shows SUGAR is addictive and just as hard of a habit to break as any other substance. The first few days weren't too bad. But after about 7 days the headaches and withdrawals started. I didn't quit though, I pushed through. After about day 10 I saw light at the end of my headache tunnel! My head cleared up, my moods stabilized and POOF the cravings subsided.
Here's a few things I'm noticing. When I start to have sweet treat cravings (especially chocolate) I realize I am either dehydrated, low on the fat intake, or craving a rich experience with another person (like a fun night out or just some fun period). I realized this the other day when I was craving a piece of chocolate, when in reality I was needing to vent some frustrations with my hubby. After about 10-15 minutes of venting (maybe less) my craving was completely gone!
As a health coach I teach about primary foods and relationships are one of them. If we are lacking in relationship connection our body will communicate with cravings. Mine is sweet treat cravings. So, instead of giving in to the craving I will connect with someone, either an adult or a kid. The craving is then gone and I can move on. If the craving continues I will drink some water, have a piece of fruit, or a spoonful of either peanut butter or coconut oil.
Long story short, for the birthday celebration I have specifically said to the hubby no birthday cake or treats! I am looking forward to the focus being on fun, friends, and family! A lot has gone into this transition and it hasn't happened all at once. I share this to hopefully empower someone else to make a positive change in their life!
What positive changes are you making in your life? How are you accomplishing those? What changes are you noticing? What challenges?
To learn more about how I can help you in your positive changes please contact me at 801-518-2964 or holisticallyhealthy14@gmail.com....or comment on this post :) I look forward to hearing your comments!
Thursday, August 21, 2014
Big results, small changes
I completed a 21 day no sweets challenge and ended it with smores while we were camping. They were delicious! However the next day....complete disaster! We arrived home from camping and I had a complete meltdown. I was out of control! All of my frustrations and let downs over the past few months exploded out of my mouth. My wise 6 year old realized what had happened the day before said, "Mom you have had way too much sugar." I smiled at her, and then at my husband, and stated, "She's right." And then came more tears...because all i want to be is normal.
What I have realized is I'm my normal. And that includes a couple food intolerance's, hormone imbalance, and a difficult time getting pregnant. Do these make me less important or beautiful? No. And this is hard to accept. I get frustrated because I see people who get pregnant on "accident" and we are spending hundreds of $$$ to get our baby (and spent a pretty penny getting our beautiful 6 year old here). At the same time I try to be loving and accepting and not bitter.
Each situation is different and each person handles their situation differently. Each person grieves differently. It sounds weird to me to say I am grieving over this situation but that's what happens when things don't turn out the way you expect them to.
So, how am I accepting this situation? I focus on my blessings. Here's a list of the first 10 things I can think of that I'm grateful for:
1. My physical strength
2. My spiritual strength and belief in God.
3. My friends and sisters
4. My wonderful husband who is SO patient
5. My beautiful daughter.
6. The beautiful children in my life
7. The opportunity I have to serve others through health, fitness, health coaching, nutrition, spirituality
8. My parents
9. Good food
10. The ability I have to be physically active.
There are so many things in life to be grateful for, even in the darkest of times.
To learn more about how you can gain balance and light in your times of darkness, email me at holisticallyhealthy14@gmail.com or call me at 801-518-2964 to schedule a free health consultation!
What I have realized is I'm my normal. And that includes a couple food intolerance's, hormone imbalance, and a difficult time getting pregnant. Do these make me less important or beautiful? No. And this is hard to accept. I get frustrated because I see people who get pregnant on "accident" and we are spending hundreds of $$$ to get our baby (and spent a pretty penny getting our beautiful 6 year old here). At the same time I try to be loving and accepting and not bitter.
Each situation is different and each person handles their situation differently. Each person grieves differently. It sounds weird to me to say I am grieving over this situation but that's what happens when things don't turn out the way you expect them to.
So, how am I accepting this situation? I focus on my blessings. Here's a list of the first 10 things I can think of that I'm grateful for:
1. My physical strength
2. My spiritual strength and belief in God.
3. My friends and sisters
4. My wonderful husband who is SO patient
5. My beautiful daughter.
6. The beautiful children in my life
7. The opportunity I have to serve others through health, fitness, health coaching, nutrition, spirituality
8. My parents
9. Good food
10. The ability I have to be physically active.
There are so many things in life to be grateful for, even in the darkest of times.
To learn more about how you can gain balance and light in your times of darkness, email me at holisticallyhealthy14@gmail.com or call me at 801-518-2964 to schedule a free health consultation!
Saturday, August 9, 2014
10 days into My 30 Days No Treats challenge
Today is day 10 of my 30 days no treats challenge. I'm starting to feel better and more clear headed. The cravings are still there but I"m not giving up.
What foods am I eating to deal with the cravings? I eat fruit instead of sweet, especially frozen fruit like bananas. The combination of cold and sweet really kicks the cravings in the butt! I am also using peanut butter as a fat. Peanut butter has always been a favorite of mine and I"m glad I can have it :) And lastly, lots of WATER! I find if I'm dehydrated i crave more sweets. In order to combat them and overcome them I drink lots of water. I feel so much better being well hydrated and am enjoying the accomplishment of keeping this commitment to myself.
How is exercise helping? Being physically active gives natural endorphin's. The feel good after a workout reminds me why I take care of myself inside and out. I would rather feel good being tone and strong with good cardiovascular endurance then cave into a treat. Plus being physically strong I can be physically active with my family and friends.
My relationship are changing too. I would rather connect with people through activity then food. That was one of my intentions when I started this challenge. I was getting tired of connecting with people through food engagements. I find the connection more satisfying and fulfilling when I"m not stuffing my face but focusing on the beautiful face across the table or next to me!
The 30 day no treats challenge ends the day before my 37th birthday. I have told my friends and spouse I want to have a party without cake or treats. I want to have fun games and activities! I enjoy connecting with people through fun not food because I can focus on the person I am communicating with, not the food on my plate.
How can you change your eating to deepen your connection with yourself or others? Please post your comments below! I look forward to hearing your ideas and experiences :)
What foods am I eating to deal with the cravings? I eat fruit instead of sweet, especially frozen fruit like bananas. The combination of cold and sweet really kicks the cravings in the butt! I am also using peanut butter as a fat. Peanut butter has always been a favorite of mine and I"m glad I can have it :) And lastly, lots of WATER! I find if I'm dehydrated i crave more sweets. In order to combat them and overcome them I drink lots of water. I feel so much better being well hydrated and am enjoying the accomplishment of keeping this commitment to myself.
How is exercise helping? Being physically active gives natural endorphin's. The feel good after a workout reminds me why I take care of myself inside and out. I would rather feel good being tone and strong with good cardiovascular endurance then cave into a treat. Plus being physically strong I can be physically active with my family and friends.
My relationship are changing too. I would rather connect with people through activity then food. That was one of my intentions when I started this challenge. I was getting tired of connecting with people through food engagements. I find the connection more satisfying and fulfilling when I"m not stuffing my face but focusing on the beautiful face across the table or next to me!
The 30 day no treats challenge ends the day before my 37th birthday. I have told my friends and spouse I want to have a party without cake or treats. I want to have fun games and activities! I enjoy connecting with people through fun not food because I can focus on the person I am communicating with, not the food on my plate.
How can you change your eating to deepen your connection with yourself or others? Please post your comments below! I look forward to hearing your ideas and experiences :)
Thursday, July 24, 2014
Half way through IIN's Health coach program and I've learned so much!
I have been reflecting the past couple days on how much I've learned the past 6 months and the transformations that have happened. Here's what I've learned:
1. I would rather avoid sugar treats then indulge and deal with the metabolic consequences later. When I eat a sugar breakfast then I crave unhealthy foods all day. What does this do to my confidence? Destruction. All I want the rest of the day is junk- cookies, cake, ice cream, etc. I feel like a failure because the cravings are sometimes so strong that it's easier to cave into them rather then avoid them. I feel like a metabolic mess.
On the flip side, when I eat a breakfast, or meal, that is balanced with protein, a fruit, fat, and carbs my cravings are minimal. I eat foods that make me happy, help me have a clear head and sustain my energy. I don't have abdominal bloat or gas. I am a happy lady!
So, What do I eat to maintain balance? Veggies, starchy carbs (sweet potatoes, white potatoes, carrots), minimal fruits (bananas are on my no-no list), minimal grains (oats, rice or corn tortilla chips maybe 5 times a week depending on my activity level), fat (coconut oil, nut butter, olive oil), limited dairy (yogurt as a sour cream substitute and cheese for nachos) and protein (chicken, fish, eggs, beef). Oh and PLENTY of water! Dehydration will lead to increased cravings for carbohydrates and sugar because your body uses hunger to get your attention. So when you find yourself hungry shortly after a meal, drink water! I will bet money your hunger will go away. If it comes back drink more water. And if your still hungry, eat some veggies with water content (cucumbers, peppers, carrots, etc) this usually will do the trick. Or have some protein to help balance your blood sugar. The best thing you can do in this situation is AVOID SUGAR, it will only make you more hungry and make the situation worse for you.
What nutrition outline does this sound like? Paleo. I unintentionally have found this works best for me. However I am not strict with it. I allow myself flexibility because being strictly committed to one way of eating is stressful and leads to mind games with myself.
2. I am no longer using "adrenal fatigue" as an excuse to avoid physical activity. I reached out of my comfort zone and started exercising again. Ya I was doing yoga, some strength work, and minimal cardio (I was counting work as my cardio haha). However a few weeks ago I made a goal of 30 minutes of cardio 3 times each week, no matter what (unless I'm deathly ill or dead of course). So far so good! What's the result? Confidence, body composition changes, decreased cravings, balanced blood sugar, increased stamina, more energy, increased sexual energy and I'm more intune with my appetite. Cool huh? I have always known exercise is awesome, but most of these results I didn't expect; especially the balanced blood sugar and decreased cravings.
So what is my exercise routine? 3 days cardio (walk/jog intervals with a 3-5 minute warm up and 3-5 minute cool down, 2-3 strength workouts (usually on the days I do cardio cuz who wants to split them up), and 1-2 yoga workouts a week (you tube is awesome for these, I like yogadownload.com's channel). Balance is key here. Plenty of sleep is a must as well.
3. I have realized what my clients, friends, coworkers, acquaintances and patients really want. An example. They want an example of health, strength, and fitness. I am in a position to be that for those who are ready to be receptive to the message.
4. While I can be a beacon of health and fitness, I have had to realize this is my journey. Others can gain insight and inspiration from my experiences, however it's not my responsibility to carry them. If I carry their burden it only makes me heavier and doesn't help them at all. So, I am embracing my journey and letting the path unfold in front of me. Am I scared? Yes. However I have a confidence that is growing every day. I have a testimony and faith in God. He is so merciful and supportive. When I am unsure of the next step or where to go I ask Him. No question is too silly or weird. I ask him from time to time what to eat or how to exercise to best support my body; He ALWAYS answers.
Balance in all areas of life (career, physical health, relationships, and spirituality) is so important. Re-evaluation from time to time of where you are in these areas is so healing and provides insight to where you should go next.
For more information on how you can find balance and healing in a holistic way, please contact me for a free health history consultation and to find out more about my 6 month program!
Email me: holisticallyhealthy14@gmail.com
1. I would rather avoid sugar treats then indulge and deal with the metabolic consequences later. When I eat a sugar breakfast then I crave unhealthy foods all day. What does this do to my confidence? Destruction. All I want the rest of the day is junk- cookies, cake, ice cream, etc. I feel like a failure because the cravings are sometimes so strong that it's easier to cave into them rather then avoid them. I feel like a metabolic mess.
On the flip side, when I eat a breakfast, or meal, that is balanced with protein, a fruit, fat, and carbs my cravings are minimal. I eat foods that make me happy, help me have a clear head and sustain my energy. I don't have abdominal bloat or gas. I am a happy lady!
So, What do I eat to maintain balance? Veggies, starchy carbs (sweet potatoes, white potatoes, carrots), minimal fruits (bananas are on my no-no list), minimal grains (oats, rice or corn tortilla chips maybe 5 times a week depending on my activity level), fat (coconut oil, nut butter, olive oil), limited dairy (yogurt as a sour cream substitute and cheese for nachos) and protein (chicken, fish, eggs, beef). Oh and PLENTY of water! Dehydration will lead to increased cravings for carbohydrates and sugar because your body uses hunger to get your attention. So when you find yourself hungry shortly after a meal, drink water! I will bet money your hunger will go away. If it comes back drink more water. And if your still hungry, eat some veggies with water content (cucumbers, peppers, carrots, etc) this usually will do the trick. Or have some protein to help balance your blood sugar. The best thing you can do in this situation is AVOID SUGAR, it will only make you more hungry and make the situation worse for you.
What nutrition outline does this sound like? Paleo. I unintentionally have found this works best for me. However I am not strict with it. I allow myself flexibility because being strictly committed to one way of eating is stressful and leads to mind games with myself.
2. I am no longer using "adrenal fatigue" as an excuse to avoid physical activity. I reached out of my comfort zone and started exercising again. Ya I was doing yoga, some strength work, and minimal cardio (I was counting work as my cardio haha). However a few weeks ago I made a goal of 30 minutes of cardio 3 times each week, no matter what (unless I'm deathly ill or dead of course). So far so good! What's the result? Confidence, body composition changes, decreased cravings, balanced blood sugar, increased stamina, more energy, increased sexual energy and I'm more intune with my appetite. Cool huh? I have always known exercise is awesome, but most of these results I didn't expect; especially the balanced blood sugar and decreased cravings.
So what is my exercise routine? 3 days cardio (walk/jog intervals with a 3-5 minute warm up and 3-5 minute cool down, 2-3 strength workouts (usually on the days I do cardio cuz who wants to split them up), and 1-2 yoga workouts a week (you tube is awesome for these, I like yogadownload.com's channel). Balance is key here. Plenty of sleep is a must as well.
3. I have realized what my clients, friends, coworkers, acquaintances and patients really want. An example. They want an example of health, strength, and fitness. I am in a position to be that for those who are ready to be receptive to the message.
4. While I can be a beacon of health and fitness, I have had to realize this is my journey. Others can gain insight and inspiration from my experiences, however it's not my responsibility to carry them. If I carry their burden it only makes me heavier and doesn't help them at all. So, I am embracing my journey and letting the path unfold in front of me. Am I scared? Yes. However I have a confidence that is growing every day. I have a testimony and faith in God. He is so merciful and supportive. When I am unsure of the next step or where to go I ask Him. No question is too silly or weird. I ask him from time to time what to eat or how to exercise to best support my body; He ALWAYS answers.
Balance in all areas of life (career, physical health, relationships, and spirituality) is so important. Re-evaluation from time to time of where you are in these areas is so healing and provides insight to where you should go next.
For more information on how you can find balance and healing in a holistic way, please contact me for a free health history consultation and to find out more about my 6 month program!
Email me: holisticallyhealthy14@gmail.com
Thursday, July 17, 2014
Thinking of trying Paleo again
I feel so much better without grains.... Or already in moderation. So I guess it's not that I want to eat Paleo but rather limit my grains and dairy and sweet treats. Last night I went to a wedding reception and ate ice cream. Today I'm craving sweets. So how am I combatting it? Eating let's of veggies. Yes I had 1 pancake with peanut butter and strawberries after eating my spinach, chicken, brown rice with pesto. I had maybe 2 pieces of Maycee's peaches. But I really do feel better and more energetic. I feel better with limited dairy, not as gassy.
So I guess it's not Paleo I'm reaching for. It's balance. Balance in my food groups and enjoying more veggies. Not writing about when to eat starches and when to not. When to eat fruit and when to not. Worrying more about my fullness cues and honoring my hunger and body. My body is so forgiving and I'm so grateful to have it.
I've also started exercising more and feel better then I have in months! The only frustrating thing is my appetite has increased. So I'm learning how to adapt.
I had a revelation the other day, so here it is. This experience is mine. If others want to join that's fine but I'm not going to make a special effort to bring others along. This is my experience to heal and move forward. I don't know when we will have another child and I don't want to carry this extra weight while waiting. I am ready to move forward and let go. Baby will come when baby is ready. In the mean time I am living my life and letting go of guilt and baggage. I would love to be pregnant but I'm not and I'm tired of looking like I am. I am ready to have a body that I'm proud of. That is tone and strong. That shows other women that yes you can have a strong tube body even after having children.
I want to be an example of holistic health inside and out. Fitness is one way I do that.
I am excited to move into this new space with power and grace!!
Thursday, May 1, 2014
How journaling is helping me with my binge eating
I recently found comfort in listening to an episode on the Half Size Me podcast. Heather (the hostess) did an interview about her history with binge eating and how she overcame it. One thing that works well for her is journaling. This resonated with me. I have started journaling post binge using the notepad app on my phone. I like this because it helps me get out my guilt about the binge. I am also more conscious of what I'm eating.
Journaling post binge has also started helping me come to peace with the binge itself. I am starting to realize the relationship I have with food. Food to me is a comfort, it is something that will never let me down. I know just what to expect, good or bad. Food is always there for me.
Today I am pondering "How can I overcome this tendency to binge?" Here's what I have come up with so far:
1. Come to terms with my relationship with food.
2. Discover my triggers...kids, boredom, overwhelm....etc
3. Journal about how I felt before, during and after the binge.
4. Be open and honest with myself. No one else has to know, but I will.
I can't think of anything else right now about how to overcome this concern. Being open and honest with myself I feel is going to be so helpful.
I have also adopted a new mantra, "I love and accept myself for who I am right now"
I write about this to help anyone else who happens upon my blog and reads this post.
I love and accept myself for who I am right now.
Right now I am doing my best to move forward in to who God intends me to be. I am persevering through the mud into a new space.
I love the word perseverance. It has substance to it. It's almost tangible. Some synonyms for perseverance are endurance, determination, persistence, purposefulness, spunk, stamina, steadfastness, tenacity and decision. I appreciate all these works because they describe who I like to be.
My intention is to bring light and love to the world one blog post at a time. I want to inspire people to be their best! I want the world to be bright and beautiful with substance. When we have substance we have purpose. What my substance is will be different then someone elses, even though we might have a lot in common. I hope that makes sense. And it could be another blog post all together.
Stay tuned for another post about SMART goals and what I learned from my IIN coaching call today 5/1/14!
Cheers,
Rachel
Journaling post binge has also started helping me come to peace with the binge itself. I am starting to realize the relationship I have with food. Food to me is a comfort, it is something that will never let me down. I know just what to expect, good or bad. Food is always there for me.
Today I am pondering "How can I overcome this tendency to binge?" Here's what I have come up with so far:
1. Come to terms with my relationship with food.
2. Discover my triggers...kids, boredom, overwhelm....etc
3. Journal about how I felt before, during and after the binge.
4. Be open and honest with myself. No one else has to know, but I will.
I can't think of anything else right now about how to overcome this concern. Being open and honest with myself I feel is going to be so helpful.
I have also adopted a new mantra, "I love and accept myself for who I am right now"
I write about this to help anyone else who happens upon my blog and reads this post.
I love and accept myself for who I am right now.
Right now I am doing my best to move forward in to who God intends me to be. I am persevering through the mud into a new space.
I love the word perseverance. It has substance to it. It's almost tangible. Some synonyms for perseverance are endurance, determination, persistence, purposefulness, spunk, stamina, steadfastness, tenacity and decision. I appreciate all these works because they describe who I like to be.
My intention is to bring light and love to the world one blog post at a time. I want to inspire people to be their best! I want the world to be bright and beautiful with substance. When we have substance we have purpose. What my substance is will be different then someone elses, even though we might have a lot in common. I hope that makes sense. And it could be another blog post all together.
Stay tuned for another post about SMART goals and what I learned from my IIN coaching call today 5/1/14!
Cheers,
Rachel
Tuesday, April 29, 2014
The meaning of substantial and how it has changed me.
I recently became interested in the word substantial.
The definition of substantial is: adjective
1.of ample or considerable amount, quantity, size, etc.: a substantial sum of money.
2. of a corporeal or material nature; tangible; real.
3.of solid character or quality; firm, stout, or strong: a substantial physique.
4.basic or essential; fundamental: two stories in substantial agreement.
5.wealthy or influential: one of the substantial men of the town.
(Sourced from dictionary.com)
The definition that stood out to me was number 3: of solid character or quality; firm, stout or strong. I pondered on that. How could i develop a more substantial life and character? And then how can I transfer that to my life, relationships, and work?
I was then drawn to the synonyms for substantial: (sourced from thesaurus.com)
big consequential considerable extraordinary meaningful significant solid steady strong valuable abundant
big-deal durable firm goodly key major-league plentiful principal sound stable sturdy superabundant
I was then drawn to the synonyms for substantial: (sourced from thesaurus.com)
big consequential considerable extraordinary meaningful significant solid steady strong valuable abundant
big-deal durable firm goodly key major-league plentiful principal sound stable sturdy superabundant
well-built worthwhile
Wow! Quite the list right? These are just a few of the words that stood out to me. All of these are qualities that I am working on developing.
How am I developing these qualities? Through developing integrity, keeping my commitments to others and my self, and working through my concerns through journaling and prayer.
I have seen such great results through focusing on becoming a substantial person. I have learned to persevere through tough times and continue journaling. My journal is becoming one of my closest confidants. I can count on it to never judge me. I only judge myself.
I am realizing that through becoming more substantial I can be a greater influence for good for all those around me.
My relationships are getting better; not only with others but also myself. I am gaining greater love and respect for myself. I am learning to love and accept myself for who I am today. My past is in the past and the future isn't here yet. All I have is what I have here in the present.
So I ask you, what are you doing today to make the best of today? What are you doing today to have the best experiences possible?
Cheers!
Rachel
Wow! Quite the list right? These are just a few of the words that stood out to me. All of these are qualities that I am working on developing.
How am I developing these qualities? Through developing integrity, keeping my commitments to others and my self, and working through my concerns through journaling and prayer.
I have seen such great results through focusing on becoming a substantial person. I have learned to persevere through tough times and continue journaling. My journal is becoming one of my closest confidants. I can count on it to never judge me. I only judge myself.
I am realizing that through becoming more substantial I can be a greater influence for good for all those around me.
My relationships are getting better; not only with others but also myself. I am gaining greater love and respect for myself. I am learning to love and accept myself for who I am today. My past is in the past and the future isn't here yet. All I have is what I have here in the present.
So I ask you, what are you doing today to make the best of today? What are you doing today to have the best experiences possible?
Cheers!
Rachel
Tuesday, April 15, 2014
The problem with gossip and how it can hurt everyone involved.
The other day at work (my hospital job) one of our patients fell. He ended up breaking his hip. The nurse who was trying to put the pieces together was put in a hard spot. She was trying to figure out who was at fault. What ended up happening was assumed accusations.
After I left work, after 12 hours of hearing about how to deal with the situation, I felt completely drained. I also made my fair share of mistakes at the end of my shift. This also left me feeling like a failure.
What did I learn from this experience?
1. Don't assume anything. Communicate the facts and the rest will work itself out.
2. Don't gossip. We all have something important to contribute.
3. If you're unhappy with where you are in life then change it! Life is too short to be unhappy.
I also left work evaluating my own life and where I'm happy and fulfilled. Where am I making the best contribution in life? Am I happy with my current situation? If not, then where can I make adjustments? What are my priorities? How can I succeed as a health coach? How can I succeed as a doTERRA leader? How am I going to accomplish all I want to with my current financial situation? How much do I trust my intuition, and how do I recognize what my intuition?
I've done a lot of pondering the past couple days since my experience at work. What is my purpose as a registered nurse? Am I still fulfilled? How can I become more competent as a rehab nurse?
When we are going through a life change and we are being led in a direction we are unsure of, faith is required to lead us to where we need to go. My faith is being challenged. Not my faith in God, He is always with me. Faith in myself...rather trust in myself is being challenged. Do I trust myself enough to do what needs to be done to be successful in this new path? What changes do I need to make? How much sacrifice will be required for me to find happiness and homeostasis again?
By now you're probably wondering what I like about being a registered nurse? Here's a few things I like about my job as an RN:
1. Being in charge! I love being in charge and being in control.
2. Changing cool dressings and seeing the miracle of healing first hand.
3. Making a positive impact on someones life. I love being able to make someone smile and help them feel better
4. Flexibility. I appreciate working my required hours in a shorter period of time. Yes I work 12 hour shifts but I only work a couple times a week. That leaves more time for me to be with my friends and family. Also more time to do what I want: exercise, studying, and reading.
There are a lot of perks to being a nurse. I guess for now it's still one of my callings in life :-)
After I left work, after 12 hours of hearing about how to deal with the situation, I felt completely drained. I also made my fair share of mistakes at the end of my shift. This also left me feeling like a failure.
What did I learn from this experience?
1. Don't assume anything. Communicate the facts and the rest will work itself out.
2. Don't gossip. We all have something important to contribute.
3. If you're unhappy with where you are in life then change it! Life is too short to be unhappy.
I also left work evaluating my own life and where I'm happy and fulfilled. Where am I making the best contribution in life? Am I happy with my current situation? If not, then where can I make adjustments? What are my priorities? How can I succeed as a health coach? How can I succeed as a doTERRA leader? How am I going to accomplish all I want to with my current financial situation? How much do I trust my intuition, and how do I recognize what my intuition?
I've done a lot of pondering the past couple days since my experience at work. What is my purpose as a registered nurse? Am I still fulfilled? How can I become more competent as a rehab nurse?
When we are going through a life change and we are being led in a direction we are unsure of, faith is required to lead us to where we need to go. My faith is being challenged. Not my faith in God, He is always with me. Faith in myself...rather trust in myself is being challenged. Do I trust myself enough to do what needs to be done to be successful in this new path? What changes do I need to make? How much sacrifice will be required for me to find happiness and homeostasis again?
By now you're probably wondering what I like about being a registered nurse? Here's a few things I like about my job as an RN:
1. Being in charge! I love being in charge and being in control.
2. Changing cool dressings and seeing the miracle of healing first hand.
3. Making a positive impact on someones life. I love being able to make someone smile and help them feel better
4. Flexibility. I appreciate working my required hours in a shorter period of time. Yes I work 12 hour shifts but I only work a couple times a week. That leaves more time for me to be with my friends and family. Also more time to do what I want: exercise, studying, and reading.
There are a lot of perks to being a nurse. I guess for now it's still one of my callings in life :-)
Tuesday, April 8, 2014
The beauty of essential oils and how they enhance meditation
I love using essential oils! I enjoy how they can uplift my spirits, help me feel grounded, and open communication between me and God.
I was praying this morning and decided to put InTune on my third eye (the point between the eyes). Oh my gosh!! My prayer was so much more focused and the communication between me and God was so much more fulfilling!
I had alot of revelations and insights. Here's a few:
1. I have been holding/carrying burdens for others here on Earth, those that have passed, and those that are not here. Those that are here on Earth include my mom, brother, and friends. Those that have passed are ancestors that didn't take care of their worries and mistakes and anger before they passed. Those that are not here are the children I am not able to bring to our family (this I'm sure is my own burden but to make letting it go and dealing with I have labelled it this way).
2. Holding resentment and shame for past mistakes and pain I have caused others. I was not the best teenager to my parents. I did a lot of things that hurt them and caused sorrow. I allowed myself to feel that pain, shame, sorrow, resentment, grief. And then gave the burdens I had been carrying that are not mine back to those whose burden it is. The burden, shame, resentment, and anger that was mine I put in a box so it wasn't with me anymore and gave it to my Savior, Jesus Christ. He knows what to do with it and through His Atonement I can be made whole again!
3. Through prayer and meditation today I am truly able to accept myself, both past and present. I am here on Earth to bring light and love to others. I want others to be happy because life is supposed to be happy, not heavy and sad. I'm not bragging or saying I'm better then anyone else. Each person has gifts and talents that makes them unique. That's the beauty of being human. We are all different and unique. Isn't that great!? God made each of us unique with gifts and talents. He made this Earth and a plan so we could have a greater experience here on Earth to grow and have JOY! Life is meant to be enjoyed! It won't always be easy because we are here to learn. However, we have a Savior who loves each one of us. He already suffered and felt our pain for each and every temptation and sorrow we may feel. We don't have to carry them. We can hand them over to Him and He will do what is supposed to be done with them. After we can fully let go of our sorrow, resentment and pain Jesus Christ fills up the emptiness with light, love, joy, acceptance, peace, and support. I know this because I felt it today! After letting go of things we have held on to for so long it is normal to feel awkward and a little out of place. Don't give up and don't give in! Ask Jesus for help and support! He will provide that through supportive friends, ancestors, and the present of His spirit. He loves each one of us for our unique gifts and talents. I know He loves me and accepts me for who I am!
4. I realized I am a Type 1 (Carol Tuttle energy profiling) woman! I love my bright cheery self! I love bringing light and love to others! The shapes that represent the Type 1 are circles, hearts, and stars. How fitting for someone who is represented by the elements of nitrogen and air :)
Through using essential oils, whole nourishing food, and great supportive supplements I have provided support to my body to heal. Through that healing I have been able to let go of burdens and open up to new possibilities!
I look forward to what today holds and being able to bring light, joy and love to those around me and most importantly to myself!
Saturday, April 5, 2014
Social Eating
I am finding it easier to control my portions when I'm by myself. but as soon as I get in a group my discipline goes down the toilet. For example, I set a goal this week to eat more vegetables (I eat quite a few now but wanted to eat more greens) and I did. I also am trying to not over eat.
Tonight I went to my friends house while our husbands watched the priesthood session of our church's general conference. We indulged in ice cream yummyness with hot fudge, peanut butter, chopped almonds, and reeses mini's. Oh and bananas. Yes it was good and I did enjoy it. Here is the problem and why I"m struggling to not beat myself up about it. I ate not only mine but the rest of my daughters and a lot, and I mean a lot of cinnamon bears. I find connection with people through food. I love connecting with people though eating good food and enjoying their company.
Here is another thing I want to work on. Connecting with people in other ways. Like through games, getting outside and being active. Making this change will also help me change my relationship with food. Instead of getting together with people for great food, why not connect with them in other ways?
I have set a goal for myself to be a comfortable, strong, sexy size 3 by our trip to California, May 25. It's possible. I'm afraid I won't achieve it. I AM TRYING and AM DOING MY BEST. I keep telling myself 1 indulgence, such as tonight, each week isn't going to undo all the healthier eating I did earlier this week.
I am practicing more self love this week through taking time to journal, listening to my cravings, drinking more water, exercising more, and talking positively to myself. I try to talk to myself as I would talk to my best friend or daughter. I would never tell my daughter or best friend the terrible things I say in my head. Things like, "Oh you totally messed up!" "You're such a failure!" "You can't do anything right!" "You didn't even stick to the food plan you set for yourself, what a failure. You will never reach your goal, you're not good enough!"
I'm trying to be better about saying things like: "So you had a little too much, try better next time to have better portion control. You can do this and You'll do better next time." "You're still an important person, just because you indulged doesn't mean you're any less of a person." "You do deserve to have the best things inside you." "You are worth the effort and deserve to feel good about yourself and to look good. If people judge you by the way you look they are probably jealous. Love them anyway."
I know I am still worth it and deserve the best. I deserve to look good and feel good all the time. Part of that feeling good is putting good things in my body and feeling good after I eat. Not overfull or stuffed. I do not feel good after doing that.
I am trying and know it will take time. Any change takes time. I now I am learning to listen to my body and respect it a divine creation. God blessed me with my amazing body and He also understands I am not perfect. He wants to teach me to love and respect my body. He wants me to feed it good things. I want to feed my body what it needs and to understand it's cravings better.
In school we are learning about cravings and what they mean. Craving sweets usually means craving sweet attention. So touch, love, affection, warm connection, fun, etc. Anything that means sweet or uplifting. I hope that makes sense lol. I am a naturally uplifting happy person and love connecting to people in that way.
The friend I met with tonight, her and I have always connected with food. So now I want to change that connection. In fact, all my friends we have always connected with food. I want to change that. I want to start connecting with my friends through other things: activities, outdoors, etc. Things other then food. I mean food is fun don't get me wrong....but I want to change the pattern. I think first I need to continue to change my relationship with food. I need to balance my primary foods: relationships, career, physical activity, and spirituality. This will help me to change my relationship with food from primary nourishment to secondary nourishment. I enjoy food and love the way I feel when well fed. However, I also love feeling connected and loved with others.
Tonight I went to my friends house while our husbands watched the priesthood session of our church's general conference. We indulged in ice cream yummyness with hot fudge, peanut butter, chopped almonds, and reeses mini's. Oh and bananas. Yes it was good and I did enjoy it. Here is the problem and why I"m struggling to not beat myself up about it. I ate not only mine but the rest of my daughters and a lot, and I mean a lot of cinnamon bears. I find connection with people through food. I love connecting with people though eating good food and enjoying their company.
Here is another thing I want to work on. Connecting with people in other ways. Like through games, getting outside and being active. Making this change will also help me change my relationship with food. Instead of getting together with people for great food, why not connect with them in other ways?
I have set a goal for myself to be a comfortable, strong, sexy size 3 by our trip to California, May 25. It's possible. I'm afraid I won't achieve it. I AM TRYING and AM DOING MY BEST. I keep telling myself 1 indulgence, such as tonight, each week isn't going to undo all the healthier eating I did earlier this week.
I am practicing more self love this week through taking time to journal, listening to my cravings, drinking more water, exercising more, and talking positively to myself. I try to talk to myself as I would talk to my best friend or daughter. I would never tell my daughter or best friend the terrible things I say in my head. Things like, "Oh you totally messed up!" "You're such a failure!" "You can't do anything right!" "You didn't even stick to the food plan you set for yourself, what a failure. You will never reach your goal, you're not good enough!"
I'm trying to be better about saying things like: "So you had a little too much, try better next time to have better portion control. You can do this and You'll do better next time." "You're still an important person, just because you indulged doesn't mean you're any less of a person." "You do deserve to have the best things inside you." "You are worth the effort and deserve to feel good about yourself and to look good. If people judge you by the way you look they are probably jealous. Love them anyway."
I know I am still worth it and deserve the best. I deserve to look good and feel good all the time. Part of that feeling good is putting good things in my body and feeling good after I eat. Not overfull or stuffed. I do not feel good after doing that.
I am trying and know it will take time. Any change takes time. I now I am learning to listen to my body and respect it a divine creation. God blessed me with my amazing body and He also understands I am not perfect. He wants to teach me to love and respect my body. He wants me to feed it good things. I want to feed my body what it needs and to understand it's cravings better.
In school we are learning about cravings and what they mean. Craving sweets usually means craving sweet attention. So touch, love, affection, warm connection, fun, etc. Anything that means sweet or uplifting. I hope that makes sense lol. I am a naturally uplifting happy person and love connecting to people in that way.
The friend I met with tonight, her and I have always connected with food. So now I want to change that connection. In fact, all my friends we have always connected with food. I want to change that. I want to start connecting with my friends through other things: activities, outdoors, etc. Things other then food. I mean food is fun don't get me wrong....but I want to change the pattern. I think first I need to continue to change my relationship with food. I need to balance my primary foods: relationships, career, physical activity, and spirituality. This will help me to change my relationship with food from primary nourishment to secondary nourishment. I enjoy food and love the way I feel when well fed. However, I also love feeling connected and loved with others.
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