Green Goodness

Green smoothies are a way to get in a large dose of fruits and veggies in your diet, and they taste yummy so it's worth it!! You can make all kinds of green smoothies. This one is our families favorite. You can add all kinds of fruit but make sure you have a large helping of greens rich in vitamins.

NEEDED:
6 cups fresh organic spinach
1 cup organic strawberries- can be frozen
1 cup organic peaches-can be frozen
2 bananas
2 cups organic orange juice
1 TBSP of chia seed
1 TBSP flax seed
1 TBSP raw honey

Blend in vita mix or blender. Serves 4

New website address

Taking on a new website address this week. Be sure to check it out. www.allthingshealthycoaching.com If you are looking for healthy recipes and healthy options there is a great page with ideas and links for you to check out. Be sure to check out the new services offered as I am constantly trying to expand my consulting and coaching business.

Fruit Salsa

1 lb fresh strawberries
2 peaches
1 cup chopped pineapple
2 cups blueberries
1 1/2 TBSP Lime juice
1/2 cup agave nectar
1-3 TBSP Chili powder ( to taste)
1 tsp chopped cilantro
1/2 tsp chopped mint

Dice the fruit and combine. In a smaller bowl mix the agave, lime juice, chili powder,cilantro and mint. Pour over the fruit and toss together.

Power breakfast on the go

Every morning I run around making sure that the people and my house all get taken care of,and most of the time it is all before 7 am. Way too early for me. I loved being a morning person for years, then I had kids. The entire concept changed for me, it was no longer mornings to have quiet time and get ready in peace for the day. My mornings became quite crazy, intense, and at times almost in tears by 9 am. I needed to figure out how to eat healthy and not skimp on meals. I do protein shakes and make my own protein bars occasionally but most mornings I make myself this power breakfast that is quick and easy and I can do it in between getting dressed, changing kids, and cleaning up all kinds of disasters. The best part about it is that you can throw it in a bag if you need to run out the door for work.

Slice of multigrain bread toasted- Spread with almond butter and sprinkle with chia seed.
Grab a banana and slice on top or eat on the go.
If you are really in a hurry fold the bread in half to make it less messy and eat on the go.
Protein bars are also a great way to start your day or snack. Recipe and links for protein are under the label to the right. "Recipes". Also visit allthingshealthycoaching.com for more links.

Low Fat and Healthy Blueberry Muffins

Today I did some experimenting. Trying to cut the fat calories from food is not easy, especially when baking. Everything seems to use butter (lots of it) and sugar (lots of that too). I am searching for better alternatives. I have been using Stevia to replace sugar, stevia has  zero calories and you can use less than what the recipe calls for in sugar. I also have made a switch to coconut oil versus butter. This is an incredible alternative for butter. It has the same consistency but with a million times more healthier reasons to switch. I have also used olive oil instead of butter in some recipes. It really is one of those things you have to experiment with while baking. Stevia and Coconut Oil are two amazing things that will not disappoint.

So this is what my experimenting came up with today and I have to admit they are pretty good. I hope you can try them and maybe tweak them to suit your taste. Enjoy!
Blueberry Muffins
1 cup of non bleached all purpose flour
1 cup of wheat flour
3 tablespoons of Stevia
1 tsp of baking powder
1/2 tsp of baking soda
1/4 tsp salt
2 cups of low fat organic milk
2 tablespoons of Olive oil
1 large egg
2 tsp of vanilla
2 cups fresh blueberries
Zest of one lemon
1 scoop of Fiber boost (optional but you can buy the fiber boost HERE)
Topping
1/2 cup uncooked oatmeal
1 tsp cinnamon
1 tsp of stevia
1/2 cup slivered almonds
Preheat oven to 400, place cupcake liners in pan or use a non stick spray in your muffin tins.
Mix all the dry ingredients. Flour, stevia, baking powder, baking soda, fiber boost, and salt. In small bowl mix the milk, olive oil, egg, and vanilla. Make a small hole in the dry mixture and pour the liquid mixture into the center and begin to stir until blended. Fold in the blueberries and place the mix into the muffin tins. Fill 2/3 of the way and top with oatmeal, cinnamon, and stevia mixture.
Bake 18-20 minutes.
Makes 12.

I hope you enjoy creating something new and healthy for yourself and family.

When Life Gets in The Way!

The Great Balancing Act

Trying to reach your goals and fulfill your dreams is hard enough without distraction but when life gets in the way that is when you need to understand that this is where your determination and a huge balancing act need to kick in. Life will get in the way! There is no denying the power of distraction, it happens. Sometimes it is very legitimate things that come into our lives that do require our attention, however, you need to keep in mind what your goals are for your life in these certain area’s.

1.     Have a plan of action. You need to know ahead of time which things are the most important to you. EX: Family, Health, Work, etc…Make a list if you need to and prioritize.

2.     Stick to your plan. I know it sounds basic, but really it is formative in reaching your goals. If you know that you have set time aside for your family than be true to your commitments, if you know you want to get up earlier and work out and you have that as a set plan of action then schedule it in and stay committed to this.

3.     Prepare for battle. Some of you are wondering what I mean by battle? Well, if you are planning on doing anything to better your life prepare for the battle of your life. You will find that your mind plays a huge role in achieving success, you will have to reign in your fear and go forward.

4.     Develop tougher skin. I know this is not easy for some people, especially those who are more sensitive by nature. And sensitivity is an amazing attribute that can be used to bless the lives of others in many ways. But what I am referring to is tougher skin in regards to your own well -being. It is sad but when you start to reach your goals and you are becoming more successful, there will always be someone you love or even hold dear that will in their heart not be happy for you. This will hurt. You will not understand this unless you prepare for it. It can cripple…and actually hault someone’s progress. But you have to know that if someone is not happy for you….they are not happy! Their unhappiness is with themselves now your achievements. GO FORWARD!

5.     Reassess!! To reach your goals it will require a time of reflection and making sure you are staying on track. Get accountability with someone you trust to make sure you are moving forward. Set up smaller goals along the way to ensure you are staying on task.

6.     Be honest. You have to be in tune with the reality of your life and situations. Many times people are not realistically looking at what is right in front of them and they are out of touch with their own reality. Take a hard look at yourself and be honest with yourself if you are not reaching your goals. Ask yourself some questions EX: “Am I really serious about these goals?”: “Am I being honest with myself about my weight, finances, relationships, etc?” If you can’t be real with yourself about what your situation actually is, you can’t be in a position to be healthier.

Chia Chia Chia!!! A super seed.

Many of us have heard of the Chia pet but the Chia Seed is an amazing little seed. It has been used for centuries and is one of the most powerful little things you can put into your body with little effort. Most grocery stores as well as natural whole foods stores are carrying this little super power.

What does Chia do for your body? Here are just a few of the health benefits. Chia is pretty much tasteless, you can add it to anything you want and it adds a super punch to your nutritional intake. 
Chia helps with weight loss, in gel form or seed you can feel more sustained longer. The gel forms when Chia hits water, the gel has no calories, this is what makes you feel fuller longer. Chia helps balance blood sugar by its combination of soluble and insoluble fiber which slows your body's conversion of starches to sugar. Chia with any meal with help you feel more energetic longer. This little seed also adds Omega-3 to your diet. Chia is the richest plant source of this type of healthy oil. By using Chia you will be adding age-defying anti-oxidants to your diet. At room temperature they can sit on your counter and be fine to eat for up to two years, now imagine what that can do in your body! It is totally amazing. This can drastically help prevent free-radicals. 
These little seeds are a very easy way to get additional healthy options into your diet. There is no additional preparation necessary, you just sprinkle them or bake them into just about anything you want to.

Life Choices on food

This week I have personally experienced what little choices can go a very long way in over all health and wellness. We had my husband's family visiting from out of town and while here his grandfather experienced a heart attack. It was incredibly stressful and sent us all in a panic. They were able to save his life and he had three stints put in to clear some of the blockages. However, they were not able to travel back home for a week. So they stayed with us while he recovered. This is when I experienced one of the greatest frustrations I have seen in long time. Just three days after experiencing a heart attack the man was eating KFC. I began to probe into their diet and found that even though he had this condition for some time his diet was still very high in sodium, preserved tv dinners, and a ton of options using hydrogenated oils and preservatives. These are huge contributing factors in developing health problems, yet people are uneducated in what they are consuming.
Most consumers buy cream for their coffee on a daily basis. Seems simple enough, right? Not really. Most creams are packed with preservatives and hydrogenated products. Look at the label. It should say milk and or cream. If anything else is added to it and you can not pronounce the word, it is basically bad for you over the long haul. That would be a product you use every single day multiple times. Those are the things you need to watch out for in consuming. It is hard to do a complete and radical all organic lifestyle for some, I get that, I have heard everyone's rational on this from one extreme to the other. Some love it, some cant afford it, it is a tough call. I always say, you will pay a few cents extra now or pay later with medical conditions.

But start small in your daily choices if this is too much to process,think of what you consume daily and what you consume the most of weekly. Start by choosing fresh veggies and fruit over canned. Try to stick to grass-fed meat or organic. Dairy is also huge for ensuring you go hormone free.
Label reading is very important and key if you want to obtain overall health. Most people do not realize that even little things like added cream can be a problem. It is not the cream, it is the products used in the cream that are meant to sustain it for "months" that are an issue. Dairy should not last that long. It is like the commercial when the little girl says, "mom, what is non dairy creamer?" EXACTLY....my point.
Life choices are important especially in food intake. Food is fuel. Food is key for optimal performance and longevity. And most importantly you have to want it. Change will not happen until you want it to happen for you. Make better choices, your life depends on it.

Weight loss coaching and life coaching are available by visiting:  mylittlelifecoach.com

Reclaim your kitchen

It is time to reclaim your kitchen as a place to prepare healthy and wholesome meals. This is the only way to know exactly what you are eating and consuming on a daily basis. You can not be healthy if you are eating fast food and food that is processed. You must take this seriously. It is your moral, spiritual, and personal responsibility to take what you put into your body and ensure it is healthy for you.
I have heard people complain about spending the extra buck on organic food or shrug it off as a fad. It really is not a fad for the rich and famous. This is crucial nutritional and health problem in our country. There is no way possible to accept everything at face value. When you grocery shop you think you are buying "chicken" on sale but in fact you are buying products that have been pumped with hormones and toxic fillers.
It really is a pay now or pay later mentality. Pay a little more now for your food to make sure it is safe and you know where it is coming from or you pay later with medical bills because your body is sick and in a toxic state.
There are some things beyond our control , and yes I do understand that bad things happen to good people. However, we still need to make sure we take our decisions on health serious.

Great "green" smoothie!

If you have a Vita- Mix this is an amazing and refreshing summer smoothie, that can be enjoyed any time!
1/2 cup water
1/2 cup pineapple
1/2 medium banana
2 cups fresh and washed spinach
1/2 cup ice cubes

Place all ingredients into the vita mix. Turn on machine and increase speed to max 10 then down to high. Blend your smoothie for about 45 seconds.

Smoothies are an excellent way to get added nutrients and vitamins to your diet. Check out VitaMix.com for more great recipes.
photo credit: vitamix.com

Whey versus plant based protein

Whey protein has been used for years by athletes, trainers, weight loss plans, and as an additional supplement. Protein is needed to build muscle and in addition add more calories to your diet if trying to bulk up. Protein shakes can be taken as a meal supplement if trying to lose weight as well. But here is the thing, whey is milk. Milk is dairy. More and more people are having a harder time digesting dairy. Realistically our bodies are not designed to be process dairy. There are other alternatives like almond milk. If trying to be healthy and you want to use protein supplements, I suggest you look into vegan and gluten free plant based proteins. There are protein shakes and mixes that are derived from plant bases that are just as healthy, taste great, and easier to digest.
There are some great options out there. Please see the following sites:
http://purehealthybeauty.myarbonne.com/- protein shakes are listed under wellness supplements
The above site are supplements I use myself and with my clients and I know they work!
http://www.pea-protein.com/

Thinking about Health

Most people do not think about their health until they are already sick or their body is in such a toxic state they have a deadly disease. It is so important to start thinking daily about health. Health is more than physically being in great shape. Recently I held a seminar on the importance of overall health in three major areas: physically, emotionally and spiritually. Finding a balance is really so key to live a healthy and full life. One can be physically in the best shape pf their life but their inside person can be a complete mess.
There are certain active steps that can be taken in ensuring you are giving time needed to the most important areas in your life.
1. Recognize you need to be more proactive and use your mind to think about your responsibility that you have to keep your health in check.
2. Take time for solitude to recharge and mediate on peace and goodness.
3. Take breaks often.
4. Create healthy meals for yourself and your family in spare time.
5. Research food items and read labels. Take it serious when you are consuming food, that you know what is in the ingredients.
No one will take it more serious than you to make sure you have a healthy life. Do not wait until you are sick to change.

Stay at home parents and working out

For many parents who stay home with their children, it can be hard to work out. Children can be very demanding of your time and finances, so a gym may not be possible. Also, many people believe to work out, they need gym equipment, that could not be further from the truth. Exercise can be started with little or no equipment and can be cost effective for those who do not have extra costs for a gym. Here are some great tips to check out for parents who want to work out and think it is impossible. Nothing is impossible!

EXERCISE TIPS FOR STAY AT HOME PARENTS

Aspartame and Diet Soda Dangers

Diet drinks offer the hopes that people will lose weight or in the long run not gain as much weight as they normally would drinking a high sugar drink. The truth though is this, the additives and aspartame in the drinks themselves that allow it to be labeled "diet" are actually causing far worse problems for individuals. In many cases not only are these addictive in nature but are causing neurological and physical problems.

Aspartame is a chemical, chemicals can mess up the way people think, reason, and function physically. There are many healthy alternatives to artificial sweeteners. If it the carbonated beverage you like than get some carbonated flavored water. This is a serious thing on our hands for many people who are drinking up to a liter a day of their favorite "diet" drink. Look into this and see the articles below for more research and evidence of what is happening to your body chemically by drinking unhealthy drinks.
Dangers of Diet Coke and Aspartame
Dr. WhitakerAdvice

Alternative treatments for Multiple Sclerosis

Up until a month ago I honestly did not know much about MS. I have heard of multiple sclerosis many times but never really thought much about the disease or how it even affected the body. Recently a dear friend of mine whom I have known for over ten years was diagnosed with MS, and I have had many conversations with her and listened to her tell me what she has been dealing with over the past few months. I really felt bad because I did not understand the disease and did not even really know what it was all about. I set out on somewhat of a mission to find out more about the disease and how it can be alternatively treated other than using prescriptive drugs. What I have learned about MS has been very interesting and has also helped me better understand what a dear friend is going through and possibly even be able to help her with some of the information as well.

Multiple Sclerosis is a chronic degenerative disease in which the myelin (an electrical insulator) around the brain and spinal cord are damaged. The damage than affects the central nervous system. When you suffer from MS, the bodies immune system actually attacks the myelin and it can not function properly. There are alternative treatments that are available and they are listed as follows below.

The first way to alternatively treat MS is to consider the diet in which you consume on a daily basis. There are two diets that have been named after professors who have studied MS, they are the Swank Diet and the MacDougall Diet. The diets suggest that there be a restriction in saturated fats and eliminating hydrogenated oils from your diet. To keep the body functioning to its best potential these diets recommend having a daily diet that is rich in vegetables, fruit, fish, and certain proteins. The importance of drinking pure water is essential in releasing toxins from the bloodstream. Eliminate any processed foods that contain harmful preservatives that will only release more toxins into your system.

A second alternative approach to MS, is the Wobenzyme N/Proteolytic Enzymes approach. It is impossible to regenerate the damaged tissue caused by MS, this procedure uses enzymes to help stop the progress of destruction to the tissue itself and reduces inflammation.

Another approach to treating MS, is using bee venom. Bee venom is an alternative therapy that stimulates the immune response in the body. This treatment helps the symptoms of MS but it must be understood that it does not reverse the deterioration of the tissue. The patient must be first tested to see if they have an allergy to bee venom.

The last alternative approach could be EAP supplementation therapy. This type of therapy is done by increasing myelin cell membrane polarity and resistance to immune system aggression. By performing this type of procedure it increases "electrical" conduction capabilities.

Source Information: Neurology Channel

Childhood Obesity

The astonishing statistics have shown that over 12 million American children are dangerously overweight. By the year 2010, many experts have predicted that a fifth of them will be obese. This is an alarming statistic, children who are obese are more at risk for developing diseases that would not usually occur until later in life. Diseases such as diabetes, joint problems, liver disease, gallstones, and cognitive problems all can be a result of obesity in children.

Parents, adults, and caregivers need to help fight this issue in American families. There are some genetic issues related to obesity, however, diet and nutrition have more to do with childhood obesity than anything. Who gives a child a soda? Who prepares their meals? Parents and caregivers are the ones who enable this type of lifestyle. Soda, for example, has no nutritional value and if anything has more additives and preservatives that enable an addiction in children and adults. This is not even mentioning the high fructose corn syrup or artificial sweeteners. The most shocking of all confessions I have heard from parents is that, "I give my kid diet, because it's better for them." Diet soda's have been proven to make people gain more weight. Did you know that the sugar equivalents in one can of soda is 10 packets. Would you allow your child to sit there and dump 10 sugar packets into a glass of water and drink it? Most likely not, because you would have a visual of just how much sugar they are putting into their systems. Yes it is easy to serve up fast food and it is convenient to allow your kids to eat processed foods. But parents needs to get a grasp on the severity of what they allow their families to consume.

This is not just coming from someone who believes that eating healthy is the right thing to do, these are real facts that are plaguing generations of children. Adults need to set the example and encourage their younger children to eat right, drink water, and get frequent exercise. For their overall vitality and health encouraging better eating and drinking habits help better their lives.

Lower your cholesterol naturally

This is one thing that can send many people into a complete frenzy. No one needs one more thing on their plate to worry about and hearing the news from your doctor that your in the "danger zone" can completely ruin your day. There is an option if you want to try lowering it naturally without the use of medication.
Apple Cider Vinegar is a great all natural way to lower your cholesterol. Apple Cider Vinegar has many health benefits but this is a big one! You can choose to incorporate it any way you want to but i recommend you put 1 -2 tablespoons in a glass of water and take it twice a day. Another option would be to add some to your tea or juice in the morning. If your really brave you can take a straight up shot of the stuff, however, doing this creates a strong acid in your stomach and diluting it is much safer for your esophagus.
Apple Cider also is great for acne, strengthening your immune system, helps with detox, and promotes a healthy heart and lungs. Some people have even used this to help them loose weight. The vinegar is an appetite suppressor and fat burner if taken before meals in a glass of water.

Keep your mind healthy

Just as important as physical health your mind plays a huge role in your emotional and mental health. All three factors really are connected with one another. If your mind is unhealthy your physical and emotional state can be suffering.

Keep your mind stimulated. If you are in a place where you do dont feel like your using your brain to think, reason, or work towards anything that is a very dangerous place to be. Look for ways to use your mind. It could be something as simple as crossword puzzles, reading a book, or reasearching a new subject. This is one thing that is very hard for elderly people with few activities, but the key is to have something that can be worked on daily that can stimulate your thought process and keep you alert.

Focus on positive things in the world around you. There are many things that can seem gloom and doom and cause our brains to almost have an overload. There really is only so much someone can handle at once. Make a list of things that you are looking forward to, that your thankful for, and that you can appreciate in your life.

Do not expose your thoughts and mind to things that are unhealthy. There things that can be addictive which pose a threat to your potential in how you function on a daily basis. These things can creep in when you are vulnerbale and least expect them to be able to take over your life and mind. Examples can be anything from pornography, violence, drugs, or even unhealthy patterns in your life that keep you from living abundantly.

Get involved with those around you in your community or family. If at all possible try to have things that require your attention and involvement. To have activities in which you can communicate and participlate in on a weekly basis are healthy and a wonderful way to use your mind and keep you healthy.