“News” and Gifts for a Sweet December

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:

  • Addiction recovery nutrition classes – though my life (and my family’s) has been touched by others’ addictions for many years, I had never actually considered the impact and importance of nutrition on recovery. The last 15 months allowed me to develop a repeating 10-week, hands-on nutrition program and work with some incredible people to bring hope, help, relief, recovery…and better health to those struggling with addictions! This is an area I never would have considered, but I thoroughly enjoyed this unique niche with the opportunity to use food as therapy and a creative healing modality. I look forward to sharing more to help individuals and families with this topic in the near future.
  • Clinical nutrition with an internal medicine practice – Working with a medical team that emphasizes nutrition as an essential piece to health and well-being has been extremely rewarding. Seeing so many patients finally getting real results for long-time health challenges thrills my heart. Digestive concerns, moods (depression and anxiety), energy levels, high blood sugars/diabetes, high cholesterol, skin conditions, inflammation, aches and pains, allergies, and weight issues are improving significantly and, in many cases, even being resolved…through simple lifestyle changes. I get so excited each time I see such big results, usually quickly, coming from simple changes.

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:

  • Start planning now how you can make special moments with those you love.
  • Make a special effort to let those dear ones know just how special they are and how much you appreciate them.
  • Decide now that this will be a refreshing holiday season.
  • Choose to cut out those activities that aren’t essential that simply zap your time and energy.
  • Determine what’s really most important to you, so this season may be one of reflection, rest and refreshment.

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:

 

gluten free, sugar free
gluten free, sugar free

Reset for Radiant Living – free class

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

Writing for a Healthier and Happier Life

way writing benefits body mind spirit

4-weeks in to my journaling challenge, it’s getting easier. Sometimes I’m amazed that I’m writing more, actually beginning to enjoy it, and surprised by the new thoughts that are coming as I write. Beyond the few perks, I’ve already mentioned in part 1, here are more of my discoveries about writing for a healthier and happier life:

10- Increases clarity – Just seeing thoughts, to-do’s, goals, and dreams in writing puts things in perspective. It helps organize thoughts, steps in a process or what to do next on the path towards a goal.

11- Solidifies vision – This really helps with long-term goals, whether it’s personal, relational, business or health goals. When you’re in the middle of a long journey, re-reading the original vision refreshes and renews the passion and dreams that can get weary or rusty in the process. More specifically, it helps us tune in and stay focused. Often our vision is too vague, but the more detailed and clear we can get, the more we can see it. This will help bring that dream to life, making it real and keeping us motivated, especially when things aren’t easy.

12- Improves learning and memory – Again, I’m seeing when I slow down to capture my thoughts, it helps me remember and solidify new information and concepts. I always think, “I can remember this.” But, that’s really not the case and i quickly forget. But more than that, writing the thoughts down makes them much easier to review…and continue pondering for deeper meaning.

13- Sets us up for a new stream of considerations – I’m noticing journaling slows my thoughts and allows me to tune in to and reflect on a fresh flow. It helps me tap into a new stream of ideas, inspirations and concepts that had I not slowed for, I would have missed entirely. I’ve especially been able to capture more insights from dreams as I write and see the happenings of the dream in word form. Really fascinating!

More Research to Encourage Writing for Health

14- Expresses and releases toxic, painful emotions
15- Helps shift mental focus and perceptions
16- Reduces anxiety and depression
17- Improves symptoms of IBS, asthma, rheumatoid arthritis, and state of mind in those dealing with Parkinson’s and cancer
18- Aids recovery from childhood sexual abuse, postpartum depression and post-traumatic stress disorder

I invite you, my other non-journaling friends, to join me on this challenge. These ideas have really helped me get going:

  • Use a journal or notebook that fits you–colorful to make you smile, classy to capture your life, small so you can keep it handy, etc.
  • Find pen(s) you love–color keeps me more engaged and makes me happy
  • Jot down some bullet points
    • Things you’re thankful for
    • Meaningful (or rough) moments during the day
    • Feelings
    • Goals
    • Dreams
    • Prayers
    • Inspirational thoughts
    • Insights
    • and so much more…
  • Don’t get overwhelmed by pressures of traditional journaling to write full, complete, punctuated sentences. Just start getting your thoughts out there. You might just be surprised that sometimes full sentences just start coming…rather easily.
  • Any form of documenting and written expression helps! I love my Notes app on my phone, but I’m discovering “they” are right. Writing by hand is especially helpful for learning, as it sends signals between the hands and brain to build motor memory. Don’t worry, I’m not giving up my app just yet! So, if it helps you get started, go for it!

Are you an expert journaler? I’d love to hear your stories!

…and please do share the helpful, healthful tips with friends and family.

 

 

Uniqueness on Display

Each unique one
in its place
creates
a magnificent display

Over the last couple of months, this quote has popped up numerous times: “Be Your Own Kind of Beautiful.” I’ve been pondering the words and observing the miraculous harmony that develops when each unique piece, fully lives out its perfect individuality, and then comes together to complement the whole.Though simply stunning on its own, each part fits so perfectly with another that  together, the overall impact multiplies: Bouquets. Gardens. Music…notes, instruments and voices. Parts of the body. Teams… the list goes on.
Simply brilliant.

Today’s challenge: take a moment today and notice the many examples around you…be your own dazzling beauty and share it with others around you!

I Can See Clearly Now the Rain is Gone

Listen now

I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day

I think I can make it now, the pain is gone
All of the bad feelings have disappeared
Here is the rainbow I’ve been prayin’ for
It’s gonna be a bright, bright
Sun-Shiny day

Look all around, there’s nothin’ but blue skies
Look straight ahead, nothin’ but blue skies

I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day

 

Written by Kenneth Gamble, Leon Huff • Copyright © EMI Music Publishing, Sony/ATV Music Publishing LLC, Warner/Chappell Music, Inc

I Can See (More) Clearly Now

At the beginning of 2017, I wanted a word for my year. Just one word. A word that would be a goal and give me a vision to be pressing towards, yet also one that would bring excitement, hope and expectation for the months ahead. The word “manifestation” kept coming to me, and I was seeing it repeatedly. What’s more, I felt it held multiple layers of meaning for me. And it has not disappointed.

Fast forward to the last couple of weeks, as I had a chance to road-trip and catch up with some friends in Texas. It was such a fun, refreshing vacation, and it gave me a little time to pause and ponder life. I had a random thought about being tired of messing with glasses and contacts. (Anyone else agree the struggle is real?!!) Which made me start looking at sight in a whole different light. How do I see the world around me? The time and thoughts brought some startling “manifestations: perceiving and/or making clear or evident to the eyes.”

Here’s a glimpse into some thoughts that have opened my eyes and challenged my perceptions and outlook. I’ve been amazed at the depth of meaning and implications for my everyday life, well-being, future and joy. (These are a great, surprising continuation of my earlier blog on Vision—What Do You See.)

Take a look at these types of eyes, starting with dark, cloudy lenses that distort our view:

Fearful eyes— It’s so restricting when we look at all of life through these clouded, dark, grayish-yellow lenses. It literally paralyzes us. Yes, they keep us “safe,” to a point, but they also keep us hindered and trapped from moving forward, stepping out, speaking up, and acting on that next step that will move us towards our dreams, desires, joys, even the destiny our hearts deeply long for. They limit our world, keeping the possibilities small, when we’ve been made and designed for greatness. What would have happened if Lincoln or Edison only saw through these eyes? “Extraordinary results are only possible when you dare to venture beyond what most would consider normal.” –Andy Andrews

Proud eyes— Yes, this one is ugly …and quite humbling! But I believe I am not alone here. By definition this is looking at the world, circumstances, and more importantly people, through arrogantly superior and disdainful lenses. I’d imagine these lenses to be a hazy, drab, olive green. A few more synonyms to show the repulsiveness of this view: “arrogant, conceited, snobbish, self-important, pompous, condescending, scornful; full of oneself, stuck-up, snooty, hoity-toity, uppity, big-headed, high and mighty.”  Wow. Guilty! Why is it we think we need to microscopically view and be critical, tearing apart a person or situation to make ourselves look even just a tiny bit better, as if it helps the situation?! Wouldn’t we be better off looking for the good and the beauty instead? Wouldn’t we be better off addressing our own big shortcomings, flaws and blemishes first?

Grieving eyes— So many times life can be clouded by the black lenses of loss, disappointment, death, grief, suffering, rejection, and all the things that have gone wrong in life. If we’re not careful, we can get locked in and tied down to that grief and heaviness of the past, constantly looking backward. The heaviness grows as we anticipate things will always be the same dark shade of loss, clouding our future with gloom instead of looking forward with hope and seeing the light, color and possibilities ahead. Thankfully, we are not our past!

Other dark lenses can include: Self-centered eyes, Distracted eyes, Doubtful eyes, Jealous eyes, Greedy eyes, Stingy eyes. Yeah… quite sobering and not very pretty, is it?!

But how about these eyes? This is what I want:

Loving eyes— Eyes that are full of light and look at other people through clear lenses, maybe even rose-colored, seeing their goodness, the true “treasure” they are, appreciating the unique gifts and talents inside of them, overlooking what is on the outside masking or covering their true identity. Eyes that look on the real heart, seeing the potential, looking past the pain, ugly words, or mean spirit that may be coming at them in the moment. Eyes that can see a silent cry for help. Clear eyes that brighten others’ days, bringing them a twinkle of hope and a sparkle of acceptance.

Compassionate eyes— Eyes that are quick to see someone’s need. Eyes that are not too busy or selfish to stop for the one in a tight or painful spot. Eyes that are willing to be inconvenienced for the need that’s right in front of their path. Eyes on alert to see when they can offer a helping hand.

“Good” eyes— Eyes that continually see the possibilities, color, hope and so much more of the future, situations and people. Eyes that see the half-full glass, not focusing on the one that’s half empty or the surrounding chaos. Eyes that look for the peace in the midst of life’s waves and storms. Eyes that can focus on beauty, truth and what is lovely and honorable, catching and eliminating distractions that hinder forward progress.

And the list can go on…Thankful eyes, Generous eyes, Peaceful eyes, Happy eyes…

 

Have I fully achieved all of these beautiful eyes, tossing out all of the dark lenses? Not yet. But, now I am aware of the ugliness of those I don’t want to be looking through. And it all starts with awareness.

 

So what do you see? Want to join me in the transformation to seeing more clearly?!

Do you see the beauty?

The spring elegance of March continues to leave me in awe! The blossom-fragrant air, the gentle, refreshing breezes, the seemingly happier song birds and all of the beautifully-colored flowers…everywhere!

Nutrition: the act or process of nourishing or of being nourished.

As National Nutrition Month continues, I want to celebrate a different aspect of nutrition, adding a little soul-food to nourish and inspire the mind and heart. Just as our food choices and caring for our physical bodies is vital, so we must also tend to our hearts and minds…sometimes even more so, as this is the core of who we are and an essential component of our well-being. So, enjoy and be refreshed ….

 

Yesterday I took a much-needed walk to unwind and clear my thoughts. I was thoroughly enjoying the orange blossoms, the very green grass and my other favorite “pom-pom” tree with its round, yellow, fluff-ball flowers and heavenly fragrance. I couldn’t help but notice all of the bright pops of color all around me. A newly budding magenta and yellow lantana really caught my attention. It literally looked like confetti popping and exploding its colorful cheeriness everywhere. Around the next corner, the bougainvillea practically glowed with color as they were blanketed in flowers. The sun highlighted the delicate salmon-colored petals of one as it sat just in front of its dark, burgundy-flowered cousin. The color contrast was simply breathtaking. I couldn’t help but think, “It’s time for your life to pop with color!” Yes! It’s your time too. It’s time for the dismal, dry desert places of our lives to come to life with hope and newness, leaving the last season behind.

Pondering the beauty and meaning of that phrase not only brings much hope and refreshment, but also a powerful lesson: “Eyes that focus on what is beautiful bring joy to the heart.”

Wow. Think on that for a minute: Eyes that focus on what is beautiful bring joy to the heart.

How often do I either get in such a rush that I forget to look for and stop to enjoy the beauty all around me? OR even worse, how often do I choose to focus on what’s wrong, not-going-as-I-would-like, negative, “dark” and lifeless?! Can you relate?! And what’s the result of that focus? You got it. It brings on more negativity, darkness, lack of interest, heaviness, irritability, fatigue, jealousy and frustration, just to name a few. It tends to shut us down and can easily lead to darker, unhappy places.

But what happens when we choose instead to look for beauty—and to look for the good?? It brings joy. It cheers us up. It brings hope. It brings enjoyment. It brings peace. It settles the heart and makes it thankful. It redirects our thoughts and even perpetuates more goodness and joy, as we have shifted our focus. It opens us up to creativity, sharing, giving and looking for more good.

Will you join me? Let’s use the fresh loveliness of this season to speak to and cheer our hearts. Let the brand new life springing up around you be a reminder that seasons of life change. Be looking for the bright colors to spring up into the barren places of your life. It’s time to see and experience the vibrancy. Finally, choose with me to focus and look for the beauty and good in these days where chaos and pressure is often all around us. I know we’ll be happier and more grateful that we did…and even our bodies will enjoy the calming, healing effects.

What’s In It?!! 8 Grocery Label Decoding Tips

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:

  • Pronounce ingredient list. If you are struggling to say the words, it’s quite likely it’s a highly processed food item with lots of additives and/or preservatives. Your body doesn’t need chemicals, and they can be a source of inflammation, weight gain, hormone imbalances and more. Look for another option. Shorter lists and simple, real ingredients are usually better, cleaner choices.
  • Know sugar content. Remember, it has many other names in ingredient lists, so be sure to find all its sources. Then, calculate sugar content. In Total Carbohydrate section, you’ll notice it lists Sugars. Every 4 grams of sugar = 1 teaspoon. Example: 71 grams of sugars = 17 teaspoons of sugar (see Label 1.)  Check for another brand with lower sugars OR find another option.
  • Check Fiber content. Also under Total Carbohydrates for carby foods, look for and choose an item with at least 3 grams of fiber. The higher the number, the better. Low fiber?? Think again. Be sure to include plenty of these high fiber sources: beans, vegetables, fruit, grains, flax and chia seeds to get adequate daily fiber: 30-40grams. Most of us get only 10-15 grams.
  • Examine for “Trans Fats.” Labeling laws allow for less than .5 grams to be labeled as “trans-fat free,” so be sure to look for hydrogenated fats in the ingredient list. If it’s on the label, trans fats are present.
  • Go low sodium. Packaged foods usually have way too much. Choose items that use “sea salt” instead and have the lowest possible amounts. Limit items that start getting into the 400s+.
  • Note serving sizes. Beverages are famous for splitting a large can of tea or bottle of coffee into 2 or even 3 servings. If this is the case, adjust your actual serving size to fit label OR multiply numbers to fit the actual amount you consume. (see Label 2–contains 3 servings per can)
  • Consider calories. Although I’m not a calorie counter and rarely talk about calories, it is important to be aware of what is going into your body, as often we have no idea what really is in our food and what’s going into us. Check out some of the nutrition information/labels for the larger, fancy coffee drinks and restaurant entrees for a few surprises.
  • Look for non-GMO and Organic. This is especially important for corn, soy, dairy and wheat products.

Label 1

Label 2

 

 

 

 

 

 

 

Chocolate…Let me Count the Ways I Love Thee

Chocolate. How do I love thee? Let me count the ways…
Here are a few quick chocolate fixes that can help you keep it innocent and guilt-free. These low-sugar, sugar-free and even naturally sweetened chocolates just scratch the surface of your options for nibbling and baking.

Divine Chocolate: 70% Dark Chocolate
Sugars: 11g sugar/ 42g (1/2 bar)
Fiber: 5g

Divine Chocolate:  85% Dark Chocolate
Sugars: 6g sugar/ 42g (1/2 bar)
Fiber: 6g
(be sure to look for the various percentages in baking bars, powders and chocolate chips!)

Lily’s Dark Chocolate with Almonds:
55% Cocoa, No Sugar Added
Stevia and Erythritol: 5g (1/2 bar)
Fiber: 11g
(available in mini chocolate chips and baking bar)

Simply Lite Dark Chocolate (Trader Joe’s)
50% Cocoa, No Sugar Added
Maltitol: 11g (1/4 bar)
Fiber: 3g
(comes in dark chocolate with almonds too)

Heavenly Organics: Peanut Chocolate Honey Pattie
100% dark chocolate, No Sugar Added
Raw white honey: 4g (11g treat)
Fiber: 2g
(comes in mint chocolate too…individual or “bar” servings)

 

 

 

 

 

 

 

 

Available at most natural markets and Trader Joe’s.

Taste the Goodness

What are a few of my favorite natural sweeteners?

Glad you asked! Here’s a sneak peek into my pantry to give you just a taste of the sweet goodness just waiting for you as you go sugar-lite or sugar free.

Stevia— if you don’t like it, try another brand. Seriously. They taste that different. Here are a few that I switch back and forth between, depending on the use.
– KAL for coffee, baking (usually in combo with other sweeteners) and packets in my purse
– SweetLeaf works nicely too and is easier to find
– Liquid for some beverages: tea (depending on my mood), iced coffee, sparkling waters
(zero calories – won’t raise blood sugars)

Honey–baking and tea, especially if I’m in a “sweet tea” or splurging mood
– Choose a local variety if available for more immune boosting benefits
– Look for raw varieties that maintain important vitamins, minerals and antioxidants

Coconut Sugar–definitely for baking
– Similar to brown sugar with a hint of molasses
(low-glycemic)

Xylitol–baking (quite often with a combo of sweeteners), sometimes tea, gum & mints
– Can be substituted in a more 1:1 ratio in receipes, so it’s easier to convert fav recipes.
– Can cause slight GI upset for some, as the body adjusts to digesting its sugar alcohols
(very low-glycemic and virtually calorie free)

Erythritol–baking, gum & mints
– I haven’t played with this as much. But, it is usually even more tolerated than xylitol, as a sugar alcohol.