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

 

 

 

 

 

 

 

Orange Julius

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.

Deliciously Up-Beet

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. 🙂 )

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.

 

Oh Sweet Love!

February. It brings visions of romance and love, hearts and roses, sweet words, sweet songs, sweet chocolate and other of course, other delectable sweets!

As much as we love to indulge our sweet tooth for special days, parties, holidays, everyday deliciousness, fun and comfort, let’s take a closer look at its sweetness. We eat a lot of it. Check out these astounding quantities of the average amounts of sugar each of us typically eats every year in the U.S.:

– Kids under 12: 49 pounds – USDA Economic Research Service
– Adults: 142 pounds – US News and World Report 2005
– 61 pounds high fructose corn syrup – Forbes 2012
– 53 gallons of soft drinks
– Compare this to 8.3 pounds of broccoli and 25 pounds of greens

As good as it tastes, sugar has a whole list of not-so-sweet effects on the body all documented by research.  Linus Pauling, one of the top scientists of all time said, “If you give up only one food, it should be sugar.”  Professionally, I have to agree.  Of all the things we eat, sugar is pretty hard on our bodies.  Here are just a few of its effects:

– Contributes to weight gain and obesity
– Causes tooth decay
– Suppresses the immune system
– Depletes mineral levels (affecting bone health)
– Disrupts blood sugar and insulin levels, leading to diabetes and other chronic conditions
– Increases blood fats in the blood, which can damage blood vessels, raising the risk of heart disease
– Compromises digestive health
– Leads to hormonal imbalances
– Feeds cancer cells
– Has an addictive effect on the brain
– Disturbs taste buds and creates cravings

Neuroscientists have shown highly-processed sugary foods especially impact the brain. Here are just some of sugar’s effects on the brain:

– Blocks “fullness signals”, causing weight gain
– Can increase appetite and cravings, confusing brain appetite, digestion and storage signals
– Change brain chemistry in as little as 3 months of eating highly processed foods, sugars, salts and fats
– Can cause hyperactivity, anxiety, inability to concentrate and depression-like behaviors
– Impairs visual processing functions and memory
– Alters brain’s neurotransmitters that regulate mood, emotions, thinking and learning

Moms, dads, grandmas, grandpas and teachers, think how these effects on the brain might affect growing children. Then, consider this: The biggest concern with sugar specifically for kids’ growing bodies is excess weight.

– Raises their risk of a lifetime of weight struggles
– Prematurely increases the risk factors for chronic, adult diseases that are now being seen in children, such as Type 2 Diabetes, high blood pressure, high cholesterol, sleep apnea, and osteoporosis
– Develops malnutrition, as their bodies get loaded with empty calories instead of nutrients needed for growth and healthy development

So what do you do with a sweet tooth? Here’s how you can indulge innocently, and at the same time, pamper your body:

– Switch out and experiment with these natural sweeteners in beverages, recipes, meals, snacks and sweet treats:
Raw honey, Stevia, Fruit Puree, Dried fruit—dates, raisins, banana chips, figs, Coconut sugar, Pure maple syrup, Xylitol
– Read labels…and try new brands with lower sugar. Sugar comes in everything from ketchup to soups to salad dressings and is called by many names (fructose, cane juice, corn syrup, etc.)
– Choose foods that are nutrient dense, such as fruits, vegetables, whole grains, beans, nuts and seeds to fuel the body with real vitamins, minerals, antioxidants and plant nutrients
– Shoot for <10% of your total calories for the day from added sweeteners (about 5-9 teaspoons per day for adults and 3-4 teaspoons for kids)

Look for more sweet snacking ideas coming soon. Be sure to share the sweetness!