Only about 9% actually achieve their January goals and New Year’s Health Resolutions.
It’s time for you to do something different so you can get the results you’re looking for.
Here’s the start of a series of super quick, practical tips and #sweetsecretsforsuccess to help you beat the odds and finally SUCCEED in your health goals.
source: 2018 New Year’s Resolution Statistics
How is it possibly almost mid-December…already?! We’ve quickly shifted our thinking from “Thanksgiving” and counting our blessings to full-on holiday mode. This year, I’m focusing on continuing the gratitude and starting early with reviewing my year – what worked, what didn’t…and what and where do I want to redirect and focus for 2019.
As this update is long overdue, I wanted to take time to reconnect with you and share where Innocent Indulgence has been and give you a sneak peek at what’s next. But more than that, in the “news” I want to share some of my year’s “life gems,” the amazing gifts I have experienced this year. As I share these “gifts,” I hope you too can take these ideas and be encouraged and motivated to enjoy them for yourself as we finish out 2018. Make this holiday season extra special and memorable and get ready for 2019—so it can be your best year yet!
1- Diversifying, Expanding and Refocusing
Though there is comfort in routine, I do much better with opportunities that allow creativity and diversity. Over the last several months I’ve added some incredible opportunities and experiences to share my passion for health and bring healing through nutrition. With them came a renewed interest and focus on education…and expanding into creative ways to guide people into experiencing better health, whether it be recovery, healing or prevention. 2018 included the following new adventures:
Note: Looking for an MD in the East Valley? Check out Maready Medical. You won’t just be a number. Their medical team will not only take time with you and listen to your concerns, but also work with you to help get them resolved. The whole office is incredibly compassionate, kind and caring. I highly recommend them…and they work with most every insurance company.
Want insurance coverage for nutrition guidance? The office offers appointments with me to their established patients.
The Gift of “New and Fresh”: Sometimes you need to break routine and step into something new. It’s different. It’s uncomfortable (usually). It’s unknown. But, you just might end up with something new you absolutely love. Also, if we’re not careful, the routine can become monotonous and lull us to sleep, so that we miss the opportunities and possibilities in front of us. Sometimes just a slight change can be as simple as driving a different route or switching around your schedule to give you fresh eyes and a renewed perspective to look at and love life in a whole new light. What’s more?! Life’s too short to spend in a job that doesn’t fit you. Finding your passions and strengths and directing your efforts and attention in that area is worth the effort and is so much more fulfilling. (Think, “they actually pay me to do this!”)
How can you break your routine to find a renewed perspective today?
2- Building memories and relationships (family time)
I’ve loved spending some extra quality time with my incredible family! We had the privilege of a wonderful weekend reunion with one side of the family in beautiful Northern Arizona and then welcoming a new family member on the other side in a lovely Colorado June Wedding. This summer brought some sweet memories and times of seeing many dear ones that I haven’t seen in years.
Besides special occasions and travel, nothing brings everyone closer than a DIY House Remodeling Project. Ha! We’re talking Entirely. Stripped. Down. It tests your patience, stretches your endurance, makes hilarious moments…and finally, brings beautiful results! After a very long time, things are coming into order and looking amazing. It’s been a most rewarding project, and I’ve learned SO much about life through this process (more on this to come), and I’ve discovered some new hobbies and interests I’ll get to enjoy for a lifetime. I might even consider flipping houses in the future?? 😊
The Gift of Family: Enjoy the time you have with family. Make memories. Plan special moments. Laugh together. Play. Do life’s “dailies” and even special projects together. Switch up the routine to make opportunities and invest in spending time. It’s worth it and the memories and life-enrichment are priceless. And yes, families aren’t perfect and for many, “family” can be quite a painful subject. But let me encourage you, make the investment in having the difficult conversations to overcome obstacles (It just might turn out better than you think!) And, when family is far away (in location or heart connection), invest in those dear ones around you who have become your “family.” Family can be defined in more ways than just by blood. Connections and relationships help us thrive…physically, emotionally and spiritually.
How can you make a special memory today, by taking time to focus on your significant relationships?
3- Resting and Relaxing, intentionally!
I’ve been known to speed and press through life. I love being active and productive. If I see a vision for the future, I’m ready to experience it…now. Before, I would usually make that happen at any cost. But, this summer, I consciously chose to slow down, take a slower pace, rest, relax, finish some personal projects (including remodeling) and also be refreshed, especially after taking on an emotionally and spiritually challenging job. I’m hooked. It’s been amazing to live and appreciate the benefits of rest, enjoy the moment … and also to get reorganized and dream on the new ideas that are just ahead. I’m just returning from my first trip to Hawaii. What an amazing time of refreshing…and experiencing such beauty. Beauty heals. More on that soon too.
I’m becoming more and more convinced our fast-paced lives and cultural pressures and “norms” are becoming major hinderances to our health and keeping us from really enjoying life. Again, more on this topic coming soon.
The Gift of Refreshing: Rest. Relax. Recharge. Be restored. It’s essential for not only enjoying everyday life but also for experiencing health. For some of us (Type A’s) this can require real effort, learning to say “No” to actually make this happen and ending the “people pleasing” cycles. It lets us become who we really are, letting go of the things that are no longer serving us, and being OK with just being still, being quiet, and “un-productive.” It’s a mindset shift to be ok with knowing physically, our bodies needs rest; emotionally, we must recharge, and that we can be sharper and more productive after we’ve had extended rest periods; and spiritually, we can be much more receptive when we clear out the “clutter” in our hearts. Then, we can be refreshed as our beliefs and priorities align and come into order.
In what area(s) do you need to pull back and get refreshed – physically, emotionally, spiritually? What one thing will you do today to get that rest? How about during this holiday season?
As the holidays are quickly approaching, it isn’t too late to make this your most memorable season. Take these gifts and “unwrap” them…then share them with those around you:
Finally, I challenge you…where can you break routine and get some fresh perspective to more fully enjoy your amazing life? How can you finish 2018 strong, making the most of your time, yet so you’ll be ready for your best 2019 ahead?!
Need some fresh, innocent and delicious Christmas brunch ideas? Here are two of my favorites:
Stressed? Exhausted? Sick? Want to hit “Reset”?
Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.
Refresh – Rejuvenate – Revive
Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You
1625 E Williams Field Rd
Gilbert, AZ 85295
How much flax should you add daily?
Goal: 1-2 Tbsp flax oil and 2-3 Tbsp flax seed daily
Check out the amazing benefits of flax seed and its oil that can impact the entire body!
How do you make flax taste good?
—Add flax oil and flax seed to your smoothies for a silky smooth treat (blend well until smooth)
—And add flax seed to cereal, granola, yogurt, cookie or bar-cookie dough, muffin batter
—Snack on Flax Crackers plain or with hummus, bean dip or any other favorite dip or topping
(Note: Flax oil should not be heated)
If you could add in just one food supplement this summer, that would give you the most benefits, what should it be? Flax seed. The overall benefits of these tiny seeds and oil are pretty incredible. Here’s why…and I think you’ll agree.
Flax seeds have the power to impact almost every body system. Though some of us grew up with the no-fat/low-fat days of the 90s, the oils and fats we eat play a critical role in our health. Flax seeds and flax oil are unique, as they can help swing you in to the oil-balance your body needs to be at its best. They contain Omega-3s, essential fatty acids that your body can not produce, so they must come from your daily eating. For wellness and healing, Omega 3s need to be part of your daily lifestyle. Here are some of the unique, healing benefits of flax seeds and their omega-3s:
Flax seed is equally important as flax oil. You need both. The amount of seeds to get a good dose of the essential fatty acids would be hard to consume. Yet, the oil doesn’t contain the all-important fiber or typically, the seed’s lignans, the unique phytonutrients in flax. Lignans contain some of the most potent antioxidants, and rank as the top source in our diet, even beating out the well-known, high-antioxidant blueberries.
How much and how do you make flax taste good? Here are some great tips.
(If you’re struggling with high estrogen levels, you may want to use caution and balance your flax use with chia seed.)
Stir frys! Super versatile way to get in lots of veggies! Check this out and tweak it to make it your favorite!
Rainbow Stir Fry
1/2 onion, chopped
1/2 red or yellow pepper, chopped
1 cup chopped carrots
2 cups chopped broccoli
1/2 cup petite peas
3 Crimini mushrooms, sliced
3-4 large Rainbow chard leaves, chopped
1/4 cup cashews, chopped
Protein of choice (I used tuna for a change)
Sauce:
1/4 cup San-J Gluten Free Teriyaki Stir-fry and Marinade
1/4 cup water
3-4 cloves garlic, minced
1 Tbsp sesame oil
1 tsp raw honey
Combine sauce ingredients and stir, shake or blend until well mixed.
In large skillet, saute onions, add carrots and broccoli and cook until veggies just begin to soften. Add peppers, stir-fry and soften briefly, then add mushrooms, continuing to heat. Add peas, protein, cashews and sauce to desired taste. Continue to stir and heat to desired veggie “crispness.” Finally, add chard, stirring well and heating until chard just begins to wilt.
Serve over brown rice or quinoa.
Perfectly delicious for dessert…or breakfast, lunch or snack, and it’s loaded with antioxidants to keep it totally nutrient dense.
…and you can sneak greens into it and no one will ever know! Seriously.
Chocolate Covered Cherry Shake
2 cups frozen cherries, pitted*
3 scoops of chocolate protein powder**
1 cup almond milk, vanilla unsweetened
1/2-1 Tbsp flax oil
2 Tbsp flax seed, ground
1 tray ice cubes
~2 cups chopped greens (beet greens, chard or spinach)
Blend all ingredients except for ice in high-powered blender until mostly smooth. Add ice and blend until thick like a milkshake. Serve immediately.
Makes ~4 cups.
*you may want to check cherries for missed pits before blending
**I used UltraLean, a xylitol sweetened, whey powder with added vitamins and minerals. Its extra chocolatey formula makes this like a chocolate milkshake. Use any variety you like or contact us for ordering details.
Be sure to share the goodness with a friend!
March already?!!! Which means spring is here…and it’s National Nutrition Month, so what better time to highlight a few simple secrets that can give you a wealth of information and help you make smart food choices.
Label reading can be one of your most simple yet powerful tools. You actually might be shocked at what you find. Numbers and wording can often be misleading, saying what the food industry or manufacturers want you to believe. Here are a few things you especially want to examine:
Label 1
Label 2
My tree is still loaded, so I’m loving every minute of the extra-fresh, juicy, sweet oranges…and Vitamin C!
Looking for more orange ideas? How about the creamy, childhood-classic, Orange Julius. Try it out:
6 small oranges*
1-2 trays ice cubes (use more if you like it thinner, less if you like it thicker)
3 scoops Vanilla Protein Powder**
Peel from 1/4 of an orange
Blend all ingredients in high-powered blender.
Garnish with an orange slice and enjoy!
Makes 4 cups.
*freeze extra orange sections to enjoy them fresh all year.
Variations:
Add 1/2 banana and exchange 1-2 oranges for 1 cup pineapple.
**I like Garden of Life’s Raw Protein–Vanilla. An organic whey protein (grass-fed) would be delicious if you can tolerate dairy. OR try 1-2 Tbsp dried coconut milk powder and a few drops of vanilla extract for dairy-free, creamy deliciousness.
Ready to venture out with your groceries and try something new? I really love beets, but when I mention this I get 1 of 2 looks…”Oh I love them too.” Or “Are you crazy?!”
No matter what your previous beet experiences may be, these gorgeous little beauties are packed with such goodness. Their rich color just hints of their many benefits! You might see beets as an option “off-the-beet-en path”, or even overlook them as a little unusual, “out there” and a bit “too scary to try.” But, give ‘em another chance. They’re loaded with flavor and give the body some unique, powerful perks. Here’s a closer look and a simple summary of the many highlights you can love about them:
–Fight cancer
–Protect eye health from macular degeneration and cataracts (even more so from beet greens)
–Reduce birth defects – excellent source of folate to prevent neural tube defects/spina bifida
–Support detox – helping your liver and cleaning your blood, making sure the toxins can get flushed out
–Reduce inflammation
–Provide strong antioxidant support through an unusual phytonutrient blend of betalain antioxidant pigments (distinct red color), Vitamin C and manganese
–Give additional antioxidant support through betaines, reducing inflammatory markers (especially protecting the heart and blood vessels)
–Reduce blood pressure and improve circulation – by forming nitric oxide, blood vessels relax and dilate…even increasing brain blood flow and function
–Boost endurance – increasing athletic performance to exhaustion by 15-20%
And more!
So what in the world do you do with them??
Beet shopping & prep tips:
1-Look for bright-colored roots w/ fresh, green leaves.
2-Remove (slice off) tops and set aside for green smoothies.
3-Wash and scrub beets well to remove all mud and dirt.
4-Trim and remove hair roots and dark or tough spots.
5-Bake in covered dish with ¼-1/2” water about 45 minutes OR quarter and steam 15-20 minutes. Ideally, keep cooking time as short as possible to maintain nutrients (definitely under 1 hr.) Beets are done when they are “tender” when poked with a fork.
6-Season with olive oil or butter and a little sea salt and/or garlic …or ginger. Or try this super easy, lovely Beet and Feta Salad
(Beets are super easy to grow, if you’re looking for a gardening adventure. Fresh from the garden, they are unbelievably sweet.)
(Oh, and don’t be shocked if you notice very bright reddish colors in the bathroom for the next few days. 🙂 )
