5 Ways to Actually Accomplish Your Resolution

The end of 2014 is coming, and the endless possibilities of 2015 await. Have you ever actually accomplished a New Year’s resolution? It’s time to nail your resolution and change your life. I’ve got 5 easy ways to make sure your resolution is a perfect fit for you. Grab a pen and paper because writing out your resolution will increase the likelihood of you making this shit happen!

1. Be Specific. The more you describe in detail your goal, the more exact the outcome will be. Because you will picture it in your pretty little head, and know what you are working towards. Write it out. Who? What? When? Where? Why? What’s holding me back/ standing in the way?

2. How will you know when you accomplish it? Specifically. When I feel better, doesn’t count. How will you know when you are feeling better? Make a list of all the steps you have to take, to measure your progress. Getting clear on each step of your plan is like making a road map to follow on your journey to being awesome.

3. Ask yourself, “Does this align with my authentic self, and future desires?” Is this really what you want? No judgement, it’s your resolution, do whatever your little heart desires.

4. Be Committed. Goals take work, plain and simple. When you are challenged enough by something you truly want, you should feel inspired and motivated. Your resolution should be pulling you forward, not making you want to hide in your bed and sleep forever. Just saying.

5. Stay on track. Give yourself realistic due dates in your planner, so you don’t fall behind on your resolution. Schedule it in, when you see your due date approaching, it may just be the extra push you need to get your shit together.

So now you are more prepared than last year, you have a secret little weapon called knowledge, on your side. I can’t wait for you to make 2015 the year you actually accomplished a resolution. Let us know in the comments below what your resolution is for 2015.

My Spa Trip To Scandinave Spa In Whistler, BC

I recently went to Scandinave Spa in Whistler, BC and had the most amazing time.

The spa is in a spruce and cedar forest overlooking the gorgeous mountains of Whistler. The hot bath experience cleanses your mind and body, and the massage treatment after was divine. If you go, ask for Lindsay Prentice, she gave me the best massage I have ever had! Thanks Lindsay!!

Scandinavian baths are known for their energizing and relaxing effects on the body, and also known as hydrotherapy. Not only does it cleanse the body, but the three stage cycle actually stimulates blood circulation and the release of endorphins, In a few hours I totally felt the benefits and highly recommend this spa to anyone looking to relax and cleanse their mind and body.

The three stages are warming, cooling, and relaxing. By using water in contrasting temperatures it helps to revitalize and restore health, which I am all about. The warming stage quiets and soothes the body, in contrast the cold pools stimulate and increase internal activity. The relaxation stage is where your reap all the benefits. Alternating between hot and cold water actually eliminates toxins, decreases inflammation (why is inflammation so bad…) and stimulates blood circulation. This is all done through saunas, eucalyptus steam baths, hot baths, and cold pools.

Another thing I really enjoyed about my experience was being silent. During your time at the spa silence is key. Silence is essential to the experience in the baths because it helps to clear your mind and find stillness, leading to deep relaxation.

The cold baths were certainly cold, 15 degrees Celsius to be exact, however you only stay in them for 20-30 seconds.

I can’t recommend this enough, and if you don’t live near Whistler, they also have locations in Montreal, Mont-Tremblant, and Blue Mountain (Collingwood, Ont)

You are not suppose to take pictures, but it was so beautiful I couldn’t resist sneaking a picture for my readers…

Yogurt Spiced Lemon Chicken

First carnivorous recipe on my blog.

While I do recommend eating a plant based diet, rich in whole foods. I am not a vegetarian. I eat meat. That being said, I focus on quality and not quantity. I recommend eating organic, free range meat exclusively.

I will have to write a blog post about meat eating and your blood type….coming soon!

What You Need:

2 pounds of chicken drumstick/thighs

2 lemons halved

chopped cilantro as garnish

MARINADE:

1 cup organic greek yogurt

2″ ginger

4 cloves of garlic

1 tablespoon of smoked paprika

1/2 tablespoon of turmeric

1/2 tablespoon of curry powder

1 teaspoon of cumin

juice from one lemon

1/2 teaspoon of sea salt

What To Do

1. Blend all the marinade ingredients. Place in container with a lid, with the chicken and let sit at least one hour.

2. Place chicken on a baking tray, with the halved lemons snuggled right in with the chicken. Bake at 400, for 30 minutes.

3. Turn off the oven, and turn on the broiler. Broil chicken about 6″ away from the broiler for 3-5 minutes, until the chicken just starts to blacken in places.

4. Garnish with cilantro, and serve with the halved lemons to squeeze over the chicken.

That Time I Emotionally Ate an Entire Pizza

Let’s back up a couple of years so you can really live this one with me. So my life was kind of, how do you say, falling apart? I was feeling depressed and useless, unfulfilled, with no plan or direction. I was still working a job I hated, had gained 20lbs making me feel unattractive, and was throwing a pity party for myself on the drive home. Suddenly I thought “Screw it; I’m going to get pizza.” I started planning it all out in my head, no one was at home, and I wouldn’t get caught and judged. Can you see me at home, alone, covered in sauce, eating through tears?

As you can imagine, I ate until I felt sick, the whole thing. My boyfriend was out of town working for the next two days, so I had time to dispose of the evidence. Right? Of course not. As soon as I finished the entire pizza, he came home early, waltzed right in and over to my empty box of shame, so eager, so hopeful. I can see it playing in slow motion in my head; he opens the box so slowly…

“Did you seriously eat an entire pizza?”

And that my friends, is called emotional eating. That was pretty much the point I decided something needed to be done. While healthy food choices are vital for weight loss, emotional eating is an added bonus we get to work through. Lucky for you, I’ve done the leg work and found what truly heals the problem, not just minimizes the symptoms. Many people try to go on diets, and control their food choices by restricting themselves. While emotional eating usually comes from a feeling of restriction or lack of affection, diets will just make the problem worse by creating a bigger binge after the diet is over, plus most diets are not sustainable.

Every time we are eating for reasons other than hunger, we are emotionally eating. Common emotions that lead us to overeat include: loneliness, sadness, anxiety, depression, fear, stress, as a reward, and even as self sabotage. When you are eating until you feel uncomfortable, when you weren’t even hungry, there is usually something going on in your life that you are avoiding, or don’t know how to work through. I see this “issue” appear in a relationship or career the most often, although it can be any stressor. While working through the issue will certainly bring relief, mending your relationship with food is of the utmost importance, if suffering from emotional eating.

So what are we suppose to do exactly? Mindfully Eat.

Mindful eating is essentially eating with intention, savoring your food, rather than eating for reasons other than hunger. Being fully present, and enjoying the entire experience of eating, as fulfilling and also necessary. Developing a healthy, strong relationship with food will banish your out of control binges for good.

Here are 10 tips to eat with intention, and repair your relationship with food. Just start with one or two, and add in more as you feel comfortable.

1. Eat when you feel hungry

2. Eat sitting down in a calm space, not including your car

3. Breathe, taking deep, slow breathes will help to relax and help you focus

4. Eat until you are satisfied – not stuffed *tip – push your plate to the side, and wait 10 minutes, if you are still hungry keep eating, but usually that’s enough time to feel satisfied and no longer hungry*

5. Be grateful, for where your food came from, who prepared it, who grew/raised it

6. Eat in full view of others (or with the intention if you are at home; no hiding)

7. Make it special, light a candle, use fancy plates or utensils

8. No distractions – TV, computer, conversations that are making you feel bad in any way

9. Chew your food – chewing your food at least 30 times each mouthful ensures the food is properly broken down, which makes it easier to digest for your stomach and intestines

10. Use all your senses; notice the colors, smells, textures, tastes

Emotional eating can affect anyone, and mindful eating can be done anywhere, even at work. Take the time on your lunch break to turn off the computers, and savor your food. Start with being grateful before every meal; it will have a huge effect. Developing a healthy relationship with food will have so many positive influences in your life, it is certain to spill over into other areas. For me, I started losing weight, which gave me more confidence, I went back to school, got a new career, and finally came to terms with my past. Just from slowing down and eating with intention.

Let’s make the next meal count, by slowing down, being grateful, and appreciating your delicious meal. What two tips are you going to try at your next meal? Would you like to learn more about emotional eating and how to stop for good? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary health history consultation with me today——or pass this offer on to someone you care about!

Recovery Juice

This juice is perfect for anyone recovering from the flu, morning sickness, or is dehydrated, possibly from a few too many last night?? I always hear people giving advice to drink sport drinks because of the electrolytes. However, along with the electrolytes there is a ton of sugar, and chemicalized non-food products aka processed junk!

Instead this juice is perfect! Celery is loaded with electrolytes, and has an alkalizing effect on our bodies. Plus the oils in celery (causing the distinct smell) actually help our nervous system and even have a calming effect. The natural sodium present in celery is another factor that helps our bodies to absorb nutrients and stay hydrated.

What You Need

6 stalks of celery

2 apples

2″ ginger

1 lemon

The Power of Green

What is the most commonly missing food in modern diets? Greens. Learning how to incorporate greens into your diet is essential for optimum health, healthy immune system function, and strengthening the blood and respiratory system. Greens also help to filter out pollutants and are a high-alkaline food, which neutralizes acidic conditions inside of our bodies. The colour green is associated with spring, refreshment, and renewal. In Chinese medicine, green is related to the liver, creativity, and emotional stability.

Nutritionally, greens are packed with vitamins and minerals, and are one the most nutrient dense foods on the planet. They are high in calcium, iron, magnesium, zinc, phosphorous, potassium, and vitamins A, C, E, and K. Let’s not forget about all the fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. I do recommend choosing organic, however eating non-organic greens is much better than eating no greens at all. 

Benefits of Dark Leafy Greens

• Blood purification
• Cancer prevention
• Improved circulation
• Promotion of subtle, light and flexible energy
• Improved liver, gall bladder, and kidney function
• Strengthened immune system
• Cleared congestion, especially in lungs, by reducing mucus
• Promotion of healthy intestinal flora

There are so many different types of greens available all year round, be adventurous, try new greens you haven’t tried before. Common greens include include bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, and dandelion. Arugula, endive, chicory, lettuce, mesclun, and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, swiss chard, and beet greens are high in oxalic acid, which inhibits the absorption of the calcium to some degree, so make sure you eat them in moderation, however they still have the same benefits as all greens. Rotate a variety of fresh greens into your diet to achieve the most benefits.

There are lots of ways to cook greens, like steaming, boiling, sautéing in oil, water sautéing, waterless cooking, or lightly pickling (as in a pressed salad). If you want your greens to be plump and relax, boil them. Boil for under a minute to avoid losing nutrients in the water. You can also drink this cooking water as a health-promoting broth or tea if you’re using organic greens. Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great way to help curb your appetite for those trying to lose a few extra pounds. A raw salad is also a convenient preparation for greens, and it’s so quick and easy. Raw greens have a refreshing, cooling effect on the body, and supplies live enzymes to help heal your gut.

Would you like help incorporating more greens into your diet? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary health history consultation with me today——or pass this offer on to someone you care about!

Workout BREAKTHROUGH

Smoothies are delicious and incredibly nutritious, but have you ever wondered what makes them good for your workout? It is the quality of vitamins and minerals in whole, raw, fruits and vegetables that improve our endurance, strength, metabolic processes, hydrate us, and repairs tissues.

Here are the vitamins and minerals that will create your workout breakthrough:

CALCIUM: prevents muscle cramps and helps strengthen bones

Where? There is more calcium in 1 cup of dark leafy greens than 1 cup of milk.

IRON: common deficiency among athletes

Where? apricot, pomegranate, currants, swiss chard, cilantro, parsley (excellent source)

MAGNESIUM: present in more than 300 human processes, helping many metabolic processes

Where? almonds, flax seeds, sunflower seeds, spinach, cilantro, beet greens, collard greens, dates

POTASSIUM: helps to maintain a healthy blood pressure, mineral balance, and regulate fluids

Where? Bananas, avocados, beet greens, spinach, cilantro, apricots, cantaloupes, figs, nectarines, pears

SELENIUM: critical to antioxidant production

Where? brazil nuts, sunflower seeds, spinach, seaweed

SODIUM: retains water in cells, preventing dehydration

Where? all fruits and vegetables contain sodium, the whole, natural form is much better for you

ZINC: directly related to endurance and tissue repair

Where? pumpkin (squash) seeds, peanuts, bee pollen, sweet peppers, spinach, parsley, seaweed

Sport drink and shake companies commonly advertise their products have the same list of benefits; they are trying to create a processed product to rival the real nutrients found in green smoothies. Skip the chemicals, preservatives, fillers, dyes, and unpronounceable names the easy way. With foods that don’t need ingredient labels.  

Would you like support learning what kinds of foods are best for your unique body? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!

Black Bean Patties

I love me a veggie burger. I love topping these black bean patties with my citrus salsa. These little guys are perfect for winter, when citrus is in season.

Patties before they are cooked

Bean Patties with Citrus Salsa

What You Need:

can of black beans, rinsed really well

1/2 cup cooked brown rice

1/3 cup of parsley, chopped

1/4 red onion, chopped

1/3 cup pumpkin seeds, chopped

1/4 cup breadcrumbs

2 eggs

1/2 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon oregano

salt and pepper

olive oil

What To Do:

1. Combine everything except the oil in a bowl, use your hands to mash the beans up a bit, not completely though

2. Make the patties 1″ thick, and refrigerate for at least 30 minutes prior to cooking. I like to make them small so they don’t fall apart when I flip them.

3. Heat up olive oil in a pan and cook patties until golden brown about 4 minutes each side. I like to put them on paper towels after cooking.

Citrus Salsa

What You Need

1 grapefruit

3 mandarin oranges

2 avocados, diced

1/3 cup of cilantro, chopped

1/4 of a red onion, diced

1 jalapeño, seeded and finely chopped

juice from 1 lime

1/4 teaspoon of ground cumin

salt and pepper to taste

What To Do

1. When cutting the grapefruit and mandarins cut the top and bottom off, then cut off the peel and the pith (the white stuff), working in sections around the fruit. The pith and skin are more bitter, so we don’t want it in the salsa. 

2. Cut remaining ingredients.

3. Combine everything in a bowl and chill for at least 30 minutes prior to serving.

Cauliflower Cream Sauce

Cauliflower Cream Sauce

Fall in love with this plant based cream sauce.  I use it on everything pasta, eggs, as a dip, be creative.

Ingredients

1/2 head of cauliflower

1/2 yellow onion cut into chunks

2 cloves of garlic

1 1/2 teaspoon thyme

1/3 cup basil

1/3 cup nutritional yeast

1/8 teaspoon ground nutmeg

pepper to taste

unsweetened, plain, almond milk – as needed

What to do

1. Chop cauliflower. Boil for about 10 minutes, until tender.

2. Drain and puree using an immersion blender or a blender with a tight fitting lid. Add almond milk to achieve a creamy consistentcy.

3.  Cover the puree and set aside.

4. Cook onions for 10 minutes, using 1-2 tablespoons of water as needed so onion don’t stick to the pan.

5. Add garlic, thyme, basil cook for one minute.

6. Add nutmeg, salt and pepper, and nutritional yeast, cook for 5 minutes

7. Add the onion mixture to the cauliflower mixture and blend. Add up to 1/2 cup of almond milk to achieve a creamy consistentcy

Would you like help learning how to get more vegetables in your diet? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!