Veg Perspective

size shape texture of vegetablesThis. Changes. Everything.
Seriously.

Size, shape and texture can make ALL the difference. Here’s a perfect example. It makes veggies go down much better and also adds a lot of fun variety!

Slivers – shred veggies to top salads or even add to soups

Ribbons – peel or mandolin into very thin strips for a “fettuccine” vegetable, top with sauces as a pasta replacement or  layer into baked veggie dishes (think lasagne or enchiladas), stir fry, steam and use as a “bed” for chicken or fish

Spears – cut into wedges to use with your favorite dips, spreads or hummus, bake or even stir fry

Waves – slice into thin, thick or wavy circles or ovals to make a side veggie, grilled kabobs, dipping discs, soups and more

Spirals – great for angel hair replacement, Asian “noodle soups,” raw salad toppers or a artistic side dish

 

Be creative. The possibilities are endless!

How to Avoid Failure in Your New Year’s Resolutions

new years resolutions healthy eating losing weight2017 is here, bringing a fresh start and new beginnings. After all of the wonderful holiday parties, dinners and goodies, many are ready to think “diet.”

But, don’t you just hate diets?! I do too! Just the word brings dread, a grimace and a roll of the eyes! Die-ts are so….restrictive…and…imprisoning. The word alone sounds painful, and well, you can see the 3-letter word built right into it! Yet, it’s a quite popular way to lose weight, “get back on track” or “be healthier.” In fact, this year, according to the Statistic Brain Research Institute, it’s the TOP resolution of the year.

A new year comes and we “buck up,” thinking, “This time, this die-t is going to work.” You and I both know what happens. We make it for a few days, maybe few weeks, a month or two at most, and then we’re back to the same old, same old. Nothing really changed, except we feel like we failed, yet again…at another die-t! It simply keeps setting us up for failure. Forbes magazine reports on research in the Journal of Clinical Psychology that shows in fact only about 8-9% of people are successful in keeping their New Year’s resolutions.

Maybe what’s worse is “healthy” has gotten a bad rap, taking on an image that often makes us believe that healthy food is going to be entirely boring and tasteless, making us deprived and miserable. Without a shift and change in our perspective and thinking, we will continue doing and perceiving healthy as we always have and no lasting changes will be made. We’ll just continue experiencing the same results. This would a definition of insanity: doing the same thing over and over while expecting different results.

When we want real change, it must begin from within. True motivation begins with a new mindset. A timeless proverb says, “As we think, so we will become.” And it’s TRUE!

Beliefs → Thoughts → Habits → ultimately, our Future and Destiny

We must get a fresh taste and perspective on “healthy” (no pun intended), so we can get the results we really want.

SO, how about a new approach?! What if the diet-thing dies forever, and it transitions into a lifestyle? A regular part of life. A new habit.  A new way of living. A daily thing. A totally new beginning. The new normal.

When we get free to stop thinking and focusing on what we can’t have, we can start concentrating and looking at what our body actually needs for wellness, healing, prevention and our other health goals. Then, you get to enjoy the often very quick results and effects of a (re)nourished body, which helps to naturally push out the things that are more harmful to our bodies and even the foods that sabotage our health goals. A new lifestyle mindset and achievable goals and will set you up for success.

Stop and think for a few minutes:

What are your perceptions and perspectives on health?

What mindset is holding you back from giving up die-ting?

What belief(s) are hindering you from moving into choosing healthy as a daily lifestyle?

What belief(s) will keep you pressing forward into a lifestyle of health?

 

Now, how do your resolutions need tweaking?

Be sure to pass the perspective on to a friend!

End of 2016 Specials

Get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: joycb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: joy3eb

 

 

 

 

pricing effective through 12/31/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Sipping Coffee and Lattes–Innocent Style

Hot Peppermint Mochas, Pumpkin Spice, Eggnog and Chestnut Praline Lattes certainly are blissful, winter treats, but too many in the hustle, bustle and joy can be a bit rough on the waistline, immune system and the body in general (think sugar load and artificial flavorings.)

Try making a delicious cleaner, lighter, wintery-blend version with these simple ideas:

–Home coffee makers are coming out with some ingenius designs, easy-to-use and affordable for some fancy drink brews
–Use flavored coffee beans*, grinds or spice your own with: cinnamon, ginger, cloves, nutmeg or even cocoa powder
–Add a natural sweetener of choice
–Add a flavor extract from an organic, natural flavor company
–Froth adds an elegant, nostalgic touch, with its fluffy topping and creamy sipping
–Pick an unsweetened milk alternative for a velvety drink

 

Here are a couple of my coffee essentials:

Sweeteners:
KAL stevia and Coconut sugar (especially with spiced coffees!)

Milks:
(I combine unsweetened, vanilla Almond milk with unsweetened Coconut milk about 3:1)

Frother:
Aerolatte and Ninja

 

 

 

 

 

 

 

 

 

 

*Some brands are a bit cleaner than others. Use caution and read labels if requiring a gluten-free lifestyle.

Sweet Holiday Bytes

…and Just. Like. That. We’re in the final countdown to Christmas (and Hanukkah) and very likely the busiest holiday travel, shopping  (and wrapping), cleaning, cooking, baking and eating week! Umm… where in the world did December go? If you’re like me, you might be feeling just a bit behind schedule, with many things still to tie up and wishfully finish on your lists.

SO grab a cup of your favorite drink, sit back beside the fire (real or e-fireplace), put your feet up, take a deep breath and refocus for your week ahead and add in a couple more of these ideas to make this a feel-good, meaningful, fun week…with a strong finish to 2016.

(Catch Trimming You this Holiday Season here if you missed Part 1.)

10- Stay hydrated. This will help keep hunger cues from being confused with thirst cues and will keep you feeling a bit more full and satisfied, not to mention sharper, more focused and energized throughout the holidays and parties.

11- Add to the party. If you can, take a “healthy version” dish or snack to contribute to the spread. Share the goodness and know you will have a good option to enjoy.

12- Hide the goodies. Yes, I know you know where they are, but still, out of sight or in the freezer does slow down the nibbles, compared to constantly seeing them out on the counter, in the cookie jar or candy bowl.

13- Design your own coffees. Peppermint mochas and eggnog lattes are loaded with sugar. Home coffee makers are coming out with brilliant, easy and affordable designs. Use flavored coffee beans, grinds or spice up your own. Add a natural sweetener of choice and froth an unsweetened milk alternative for a heavenly (and virtually no calorie) spa for your insides.

14- Slow down. The December calendar can easily be overloaded with programs, concerts, parties, shopping, traditions, time with family and friends and a host of other special events. You don’t have to get caught up in chaotic schedules. Choose the events that are most important. Simplify traditions. Be creative. Decorations can be just as beautiful and meals just as delicious simply done. Your friends and family will likely appreciate the reduced pressures too.

15- Enjoy the season. Sure. Go ahead and indulge in a piece of pumpkin pie, a couple gingerbread cookies or whatever your favorite goodies may be. Savor the memories, traditions and those special times with those you hold dear. Choose reasonable portions. Sit down and be “in the moment” with it, love every bite, and don’t feel guilty!

16- Celebrate your victories. Focus on the progress you do make in the season. Whether it’s maintaining a bit of an exercise routine, trying new recipes, reducing sweet beverages or avoiding the extra holiday pounds, congratulate yourself! Remember, every single step forward counts!

 

Wishing you and yours the Merriest Christmas, or maybe a Happy Hanukkah, as you celebrate the season of Light, Hope, Miracles, Peace, Love, Joy and Promises fulfilled.

 

Trimming You This Holiday Season

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It’s the Most Wonderful Time of the Year! Definitely one of my favorite seasons with the lights, the nostalgia, time with family and friends, warm fires, crisp, cool air, dreams of “White Christmases,” cozy fires, candles, (did I mention I love the lights?!), rich colors and of course, fabulous flavors! From mid-November through the first week of the January bowl games, it can be one big, on-going, holiday party! Within our extended family, we have 4 birthdays, in addition to Thanksgiving, at least 2 Christmases and that doesn’t even consider any of the other fun seasonal parties, get-togethers and shopping sprees with all my favorite seasonal flavors, coffees and the goodies that are more easily and abundantly available. SO, what do holidays look like when living a “lifestyle” of health? How can you survive the season without fluffing up and requiring a crash course  recovery come January 2nd? Here are the secrets I’ve learned to help you make this the most enjoyable, healthful December!

1- Start now. It doesn’t matter where we are in the season. Start today and start reaping the benefits. It’s not too late and sometimes tomorrow doesn’t seem to show up.

2- Be realistic. There’s no need to plan weight loss from November to December, just plan to maintain not gain.

3- Eat breakfast.  Skipping meals typically sets you up to fail later in the day, making you more hungry and more likely to make impulsive food choices and to fill up on the abundant holiday treats.  Plus, it’s a perfect time to fit in green smoothies to help balance out what choices come later in the day.

4- Stay active. The gym routine, walk or jog may be shortened, but some is still better than none. It’s the perfect time of year to enjoy a brisk walk, look at lights, try ice skating, or do a short, home workout.

5- Plan ahead. If you know you’re going to a party, balance the rest of your day’s eating accordingly…eat lighter and more plant-focused and nutrient-dense before the event. Limit yourself to a single trip through the food line or even have a snack, green smoothie, veggie plate or salad before you go, to reduce the party munchies.

6- Sip wisely. Lattes, hot chocolate, cider and party drinks are usually loaded with empty calories and little nutritional value.  This can easily lead to weight gain, especially when paired with all the other holiday goodies. Sweeten drinks with stevia or honey, choose sparkling waters and pick your favorite indulgent drinks in moderation.

7- Try new recipes. Look for simple recipes with endless possibilities on social media. Just a few simple modifications can tweak your favorites into more healthful delicious-ness, while experimenting with a few new ingredients can hook you on some new favorites!

8- Make and freeze ahead. It’s the perfect season to make a big pot of veggie or bean-based soups or meals and freeze for a quick, nourishing meal to serve in the time-crunches later in the month.

9- Be still. In the midst of the bustle, take a few minutes to just slow down and unwind.  The holidays can be very busy and stressful.  Light candles and decorative lights, listen to Christmas music and just “be” to clear your mind, think, refocus, relax and even ponder the real meaning of the season.

Wherever you may be and whatever the season of your life may be, choose to make this your best season yet! Marvel at the beauty, ponder the significance and savor the Goodness of the Season.

 

Watch for Part 2 with more tips next week …and be sure to pass the secrets on to a friend!

 

Mini Pecan Pies

This may be one of the easiest desserts…ever! These Mini Pecan Pies work great for parties, appetizers, snacks or quick desserts. Like the real pie, they are just like candy!

Mini Pecan Pies

Choose Medjool dates.
Slice open and pit date, checking for any “bad dates.”
Fill halves or stuff the whole dates with pecans (or even walnuts!).
Sprinkle with cinnamon for a little seasonal spice.

 

 

 

 

 

 

 

 

 

 

Naturally gluten, dairy, refined sugar free.

Black Friday – Cyber Monday Specials 2016

black-friday-cyber-monday

Thank you for sticking with us through transition seasons and for being devoted to pursuing a health reformation for you, your family…and ultimately, our nation! To say thanks, I’m opening up sales for you early… 60% off eBooks – discounted Nutrition Coaching sessions with some free gifts – and 10% off nutritional supplements (pharmaceutical grade) ordered at sessions.

So get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: thankscb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: thanks3LB

 

pricing effective through 11/29/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Give Thanks Always – Here’s Why

why-give-thanks“Where you are, Just as you are.” The article title from Chip and Joanna Gaines debut Magnolia Journal magazine jumped off the page, as I was standing in line for Thanksgiving groceries. So many times in our American abundance, instant technology replies and social media comparisons, it’s so easy to think that the greener pastures are on the other side of the fence, just beyond our reach. We’ll be happier when we have… That perfect job. A promotion. A new house. A baby. The end of toddler days. The kids to graduate. Prince (or Princess) Charming. Better health. A healing. A raise. Retirement. That finished project. A new ________ (fill in the blank.)

Why is that?! If you’re at all like me (and I’m guessing I’m not alone), so often I’m in a rush for the next thing, that I miss all the beauty, the blessings, the joy, the life around me.

This year has given me a unique opportunity to slow down a bit, shift gears and just…Be. It has gone nothing as I had planned or anticipated, BUT, I wouldn’t trade it for anything. The chance to get off the hamster wheel of life, to rest, to enjoy family, to enjoy longtime and new friends, to explore new ventures and new interests, to cut out things that I’ve either outgrown or were no longer “bearing fruit,” to grow personally and spiritually have been…nothing other than amazing.

Yes, I’ve had my days, tempted to stay stuck in pity parties. But, I choose joy. The truth is, seasons change. I can feel this one coming to an end, and I want to squeeze every drop of goodness out of this season of blessings, lessons, growth, rest and newness.

Let me encourage you today. Holidays often can be tough for many: missing dear ones who have passed on, relocations and other continuous life changes. But stop and look around. Don’t forget all the blessings you have right here, right now. Today. And for the dailies, don’t spend your days wishing them away for something that is to come. It will come in time. Gather the lessons of the season. Rest. Be stretched. Grow in this time. Make moments and memories. Don’t miss the precious times you have right now. Because, yes, my dear, things will change.

So on this week to focus on giving thanks, try it out. The benefits are rich! SO incredible, in fact, gratitude just might become a new, life-changing, every day tradition you embrace and anticipate. Check out how Thanks-giving benefits your body, all documented by research:

  • Gives an overall feeling and sense of being healthier
  • Stimulates better health habits and taking better care of the body – exercise and eating well
  • Lowers stress, even dropping cortisol levels by 23%
  • Protects the heart, decreasing blood pressure and heart rate variability
  • Boosts immune system
  • Reduces aches and pains
  • Improves sleep—deeper and longer (spend just 15 minutes focusing on some “thanks” before bed)
  • Promotes happiness
  • Lowers depression
  • Replaces toxic emotions (envy, retaliation, frustration, regret)
  • Inspires more sensitivity and compassion toward others
  • Builds relationships and opens doors for communication
  • Boosts self-esteem (in athletes this is essential for optimal performance)
  • Reduces “comparing to others”
  • Helps overcome trauma (war vets and 9/11)
  • Encourages optimistic outlook
  • Enhances satisfaction in life
  • Impacts brain structure
  • Shifts your focus from “things” to “people”
(Reviewed and summarized from Psychology Today – April 2015 and Harvard Medical School’s Mental Health Letter- Nov 2011. Full references available upon request.)

SO tell me, what are you thankful for? Leave a comment below. Can’t wait to hear your list!

Cranberry Orange Muffins

One of my all time holiday season, breakfast favorites!!! Bursting with flavor, beautifully colorful and slightly sweet! …and still innocent! Perfect for the season. Enjoy!

½ cup golden flax
⅓ cup coconut flour
1¼ cup gluten free flour blend (choose a high fiber brand)
½ cup xylitol
½ tsp KAL stevia*
½ tsp sea salt
1 Tbsp + 2 tsp baking powder
1 tsp baking soda
1 tsp xanthan gum
2 eggs, beaten
2½ Tbsp applesauce (unsweetened)
¼ cup coconut oil
1 medium orange, peeled, seeded, and pureed
1 Tbsp orange zest
1 tsp vanilla
⅔ cup almond milk (unsweetened, vanilla)
3 Tbsp raw honey
1½ cups fresh cranberries,** sorted, rinsed, drained and chopped

Combine dry ingredients in a medium bowl. Combine all remaining wet ingredients with dry and stir (except cranberries). Gently fold in chopped cranberries. Scoop into lightly greased muffin pan. Bake at 350° about 28-30 minutes.

Makes 12 muffins

* Amount may vary by brand

** To prevent “pink, red or purple” muffins, chop hard-frozen cranberries immediately before folding into batter