The mind/ body connection is so real. I witness it each day seeing stories from various coaches and practitioners and watching my clients' health improve just by focusing on what's going on in their world and how they process and cope. I have also personally experienced the power of shifting lifestyle factors and having symptoms alleviate! Even the type of people I invest my time with can sometimes have an immediate impact...for better or worse, depending on the person!
Read this article for more information on how/ why you can drastically impact your health by focusing on lifestyle factors such as relationships, career, creativity, spirituality, productivity, etc! (All of the areas we discuss during my sessions!)
My love for fitness has not only been a gift to stay in shape but, more so my mental health! I can be feeling stressed, overwhelmed, heartbroken, angry, etc. and exercise has been my go-to to dissipate unwanted emotions. It's my reset.
When I get the opportunity to travel, I make it a point to bring my running shoes (or rollerblades). People usually think, "why would you exercise when you're on vacation?" and in my mind, I think, "why wouldn't you exercise on vacation?" It's the ultimate form of self-care and the perfect opportunity to site-see! When you run in a new/ different city, you get to see it in a different light. Some of my fondest vacation memories were spawned from me taking the time to workout. When I went on a cruise in high school, I ran on a treadmill in the gym that was at the very front tip of the boat. Just when I thought it might be a silly way to spend my time, I saw dozens of dolphins racing alongside the ship. It was beautiful. My mom and I recently decided to walk the river bridge and all of a sudden, a bald eagle swooped so low and flew right in front of us. When I lived in LA, I was close enough to run down Wilshire and Rodeo to regularly take-in the revolving window displays. None of which would have happened unless I was inspired to keep moving.
These photos were taken during my workouts just within the past few years. I prefer exercising outside because of all of the beauty that you can come across...THIS is what keeps me moving. Even when the weather isn't right for an outdoor run, some of my most exciting mental breakthroughs and visualizations come from exercising indoors. It's so much more than the sense of accomplishment, mental clarity, and physical benefits, but you get all of that in conjunction with ALL of the beauty you get to take in!
If this concept seems foreign to you or maybe even unrealistic, the new year is the perfect time to change your character for the better. Just decide that YOU are now opening yourself up to loving a good workout too! You can do it! The power IS within YOU! Want some motivation and accountability? Click here to set up a complimentary 45-minute phone/skype consultation!
*P.S. Real talk: I have to add something. I didn't always have this healthy mindset when it came to fitness. When I was younger, I used to workout because I had body image issues. I thought I needed to compensate for the indulgent foods I ate to stay trim. Even when I went to the lake for a few days with my friends in high school, I made sure I treaded water or ran. At the time, I probably didn't realize the other benefits because they weren't my focus and I was too busy trying to reach "perfection". Growing up, I would actually run on my parent's treadmill while watching the Sports Illustrated Swimsuit Issue "Behind the Scenes" Special that I had tape recorded and played on repeat. Which is pretty funny to look back on, but, also, SO sad! I am hardly 5'2" and I could run for eternity and still never reach that place because it's not realistic! I'm not saying having inspirational images is bad, but I urge you to find someone with your body type to look up to! I actually find encouragement from looking at pictures of myself when I was at a really fit point or look to someone like Kourtney Kardashian because she and I have very similar body types and it's a healthy, realistic goal.
Moving forward, I want you to realize that finding a source of inspiration or motivation that goes beyond "image" is SO imperative. Doing this allows you the opportunity to avoid feeling discouraged since you're doing it purely because exercise makes you live longer, slows down the "deterioration process", gives you a sense of accomplishment, it increases endorphins that give you a state of well-being, and connects you to your body, mind, and soul. Weight loss and muscle tone just happen to be a bonus!
The activities we partake in each day have a huge impact on our health. Feeding our souls with newness keeps us learning, evolving, and getting inspired....which ends up empowering us to become who we're meant to be. That is why going on field trips is actually one of my TOP wellness tips! Exposing yourself to beauty and exploring is SO important to your development. When we become stagnant in our lives, that's when negative talk can trickle into your brain, you feel less energized, and you use food for entertainment to fill that "lack". (What mindset we're in-- happy, sad, stressed, actually affects the way we metabolize/ assimilate our food and if it has an inflammatory effect on our bodies or not! Studies show that you could be eating healthy, but if you're stressed, it could cause just as much inflammation as someone eating poorly!) So, I suggest you get out and go to the museum, the library, the park, anywhere where you can absorb some culture and breathe in some life!
Christmas just wouldn't be Christmas without a little tradition and FOOD! One of the most common things I hear this time of year from clients is that they sort of see December as a "cheat" month because people gift them with goodies, they have their traditions, and/or they feel the need to accommodate their family. While I can understand these justifications, it honestly is just a tragedy to think that people will practically destroy their hard work and health by falling "victim" to tradition, family, and food! I'm sure "tragedy" seems a little dramatic, but if someone uses this type of justified thinking during the holidays, they're probably going to use it every holiday, family gathering, or in times of stress-- and it is MORE than unnecessary considering the vast options out there!
Recreating traditional recipes or craving whims is one of my favorite things to do because you're honestly not missing out. Not only do you get satiate that craving by getting partake in the tradition of still eating xyz, you also get that bonus satisfaction from the fact that you're not eating foods that make you susceptible to weight gain, illness, inflammation, and disease. I realize how good "conventional" holiday treats can taste, but at the end of the day, it really and truly is so much more about the emotions that food evokes than the actual food itself. It's a placebo effect. Daily, people are putting their life on the line (quality and longevity) for what? FLEETING moments of bliss and/or mindless eating. Because? As humans, we just want to feel good. So, if it means grabbing fast-food or eating Christmas cookies, we think it's worth it at the time because, again, we just want to feel good. But what we don't stop and realize is that food is just a short-term patch. A patch that will last an hour or so...until we feel back to where we started, OR worse because we're feeling guilty about what we just ate.
I just challenge you to go to the source of your discomfort, pain, or sense of dull and see what it's REALLY about. Usually, in my program, we touch on "Primary Foods": relationships, career, home environment, creativity, spirituality, finances, etc. These are the things that give us our primary source of energy, not food. When we're high on life and full of soul-food, ingestible food becomes an afterthought. SO, try thinking of ways you can elevate your sense of self without food-- realizing that we've built an emotional relationship with food that usually never ends well. TAKE YOUR POWER BACK.
One way to do this? When you want some indulgence via food, opt for healthier options/ alternatives. Trust me, they're out there! I would also like to highlight that while it isn't always easy-- it's also isn't always hard! When I first started this change, I had moments of withdrawal, but, now, someone couldn't pay me to eat most conventional treats/ foods. I don't see value in it-- not only because I now see the light and know that you can eat healthy AND delicious at the same time, but because that food just isn't appetizing when I know the harm it could have on my body, energy, and mental health....and what it's really made of. (Hint: it has just about as much real food in it and/or health benefits as eating a Christmas ornament.)
IF you would like some support and assistance in making this transformational transition, contact me for a complimentary 45-minute consultation....now, ENJOY THE RECIPES BELOW!
Basmati Rice Pudding
This is by far one of my favorite new food traditions! I do suggest making double because it's amazing right out of the oven AND eaten chilled the next day for breakfast...SO good. (The video above is from my Instagram story I recently posted.)
- 2 cups water
- ½ tsp sea salt
- 1 cup white basmati rice (rice with the lowest GI)
- 1 - 14 oz. can organic coconut milk
- 2 raw egg yolks only, beaten (the most nutritious part of the egg! Contrary to popular belief, studies show that yolks can actually lower your chance of heart disease!)
- 3 Tbsp + 1 tsp lakanto, xylitol, erythritol, or brown coconut sugar
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/4 cup shredded coconut, optional garnish.
- for added "holiday" flavor, omit the 1 1/2 teaspoons of cinnamon and nutmeg and use 1 1/2 tsp of premixed pumpkin pie spice- or, just add allspice, cardamom, clove, etc. You can also add 1/2 tsp vanilla extract or Frontier's vanilla flavoring before baking.
To Cook Rice: In a medium saucepan bring 2 cups water to boil, cover, reduce heat to low, and cook 30 minutes until rice is tender.
To Make Pudding:
1. Combine coconut milk, sweetener, egg, cinnamon, and nutmeg.
2. Combine liquid ingredients with cooked rice. Mix well.
3. Fold into a baking dish or casserole dish that has been coated evenly with quality butter or coconut oil.
4. Bake at 350 degrees for 25 - 30 minutes.
5. Serve warm or chilled! This dessert/ breakfast is delicious when topped with shredded coconut, berries, pumpkin seeds, and whipping cream, if desired.
- 1 can of organic coconut cream
- 1 - 2 Tbsp of sweetener (optional)
1. Using an electric mixer or hand help blender, whip cream and healthy sweetener of choice at highest speed until stiff peaks form (approximately 3 minutes).
2. Store in an airtight container for at least 4 hours (best overnight).
Mini Egg Casseroles
For this easy crowd pleaser, measurements really all depend on how many people you're cooking for! My mom and I have separately made these a handful of times without an actual recipe and we've both eyed it and it came out pretty much the same.
- Eggs, organic and pasturized is best
- Almond milk, unsweetened
- Additions: chopped zucchini, spinach, bell pepper, onion, beef or turkey sausage, quality, goat cheese, tomato, shredded red skin potato-- really anything that you might desire in an omelet! Also, it's fun to have at least few different options to appeal to larger groups. Maybe one meatless and/or cheeseless.
1. If you're using meat, onion, zucchini, bell pepper, or anything that takes a while to cook through, first, cook in a pan. I prefer sauteing onion, zucchini, and my peppers a little before baking to ensure that they're tender. Also, partially brown any meat before baking!
2. Mix all ingredients into a bowl. Add a splash of almond milk. For approx a dozen eggs, maybe 1/4-1/2 cup of almond milk. Add salt, pepper, etc. to taste preference.
3. Evenly pour into lightly oiled muffin tins (ghee, butter, olive oil) or paper liners (they do stick a bit to the paper, but it does make serving a little easier)
4. Bake at 375 for approx 18-20 minutes.
Pairing suggestion: these taste great with piped whipped avocado! (Sort of like a frosting. You just blend avocado with a little bit of olive oil to make it smooth and creamy. Then, add the mixture to a ziplock bag with a tiny corner snipped.)
This recipe was a fun one to create because I have always had a LOVE for ginger cookies (especially the giant ones at Whole Foods), but in the persuit of eating foods that align with my body, I don't choose to eat gluten or refined cane sugar-- SO, this delicious cookie was created! Pairing suggestion: Hallmark Christmas movie ; )
- 3/4 cup organic palm oil shortening (Nutivia has a responsibly sourced option that doesn't harm the orangutan's natural habitat)
- 3/4 cup packed brown coconut sugar
- 1/4 cup amber coconut nectar (Big Tree is a good option)
- 1 egg
- 2 cups brown rice flour
- 2 tsp baking soda
- 1/4 tsp sea/pink salt
- 1 tablespoon ground ginger
- 1 tsp ground cinnamon
- 1/2 tsp ground cloves or pumpkin pie spice
- 1/8 cup xylitol (optional garnish)
1. Preheat oven to 350.
2. In a large bowl, mix together shortening, brown sugar, and nectar.
3. Whisk in egg. Set aside.
4. In a large bowl, mix together dry ingredients (minus xylitol).
5. Add flour mixture to sugar mixture and blend until fully combined.
6. Shape dough in small balls (approx 1 1/2 inch...a little smaller than a golf ball) and gently press dough on a plate of scattered xylitol.
7. Transfer to baking sheet 1" apart.
8. Bake for 10-12 minutes.
9. Let cool for 5. Then, transfer to cooling rack.
Seasons Greetings and Happy Eating!
My video programming has been malfunctioning lately so, apologies for the abrupt end! This is why I decided to include specific points for you to read below! But, to continue my last point from the video- we sometimes hold on to labels, false beliefs, and somewhat silly phobias. Those are as relevant as we allow them to be in our lives. If you have an unfavorable characteristic that's a disservice to you and holds you back from stepping into your ultimate potential level of awesome, y.o.u have the power to change it!
Here are some more benefits of doing a group program:
1. A Personal Support System - Group sessions give you the valuable chance to share your feelings with others and potentially develop a genuine connection. Sharing in struggle and success will help you develop the confidence and motivation needed to tackle your goals and life's hurdles!
2. Amplified Opportunity to Achieve Your Goals - You’re much more likely to stick to your resolutions when you have someone sharing the same goal, right? The same is true with group sessions. When people are part of a group, they procrastinate less, accomplish more, and reach their goals faster.
3. Benefit from Collective Wisdom - You’ll brainstorm solutions, open creativity channels, and uncover opportunities you may not have discovered working solo. Have you ever been in a study group where you’ve learned from a classmate who gets it? Other group members help you master new concepts like a pro!
4. Gain a New Perspective - When you work alone, you examine situations from one perspective – yours. But when you work in a group, you’re exposed to a variety of insights that empower you to see a situation from multiple angles and motivate you to develop new solutions. Ever get a precious nugget of advice from a really honest friend that you just couldn’t see on your own? It’s like that.
5. A Great Value - Get the same quality coaching, but at a fraction of the cost of individual coaching. Group coaching is a smart and affordable way to receive top-notch guidance.
6. A Team Invested in Your Success - When you work in a group, the whole team celebrates your success. Just like when a hockey player scores a goal, resulting in a win for the entire team. In this case, no ice skates are required!
7. Turn Work into Play - It’s more fun to go out to dinner with friends than by yourself, right? Working with a group is a social event that participants look forward to. You’ll join a close-knit group that is energizing, motivating and most of all – fun! Group members often become lifelong friends.
*These benefits were in part provided by The Institute for Integrative Nutrition.
If you caught my interview yesterday on KRMG's Living Well, you know that open-enrollment is happening NOW and will end in the new year! This is your perfect opportunity to make sustainable change in 2017 and HAVE FUN doing so! Reserve your spot today (only 8 slots left)!!!
Ps. Not putting on makeup before this was an oversite, but my personal goal is trying to post more videos...and they just don't happen if I only do them when I'm totally "camera ready"!
Pps. There IS such a thing as fulfilling your New Years resolutions!
During my client sessions, we consistently touch on what fuels them. It's so imperative to pinpoint the activities that bring you joy, energy, and keep you moving. These very things are what belong in your personal "manual". When you're not feeling your optimum self, they're your go-to's to replenish, inspire, and bring you back to life. One of MY personal "weapons" in my arsenal is art. Almost any art or creativity will do, but some of my favorite art happens to be housed in The Getty Museum in LA. Not only is the artwork stunning, but the actual museum grounds and gardens are masterpieces alone. Here is my afternoon at the museum.
First of all, THANK YOU so much to those of you who were able to come to my may your skin be Merry and Bright workshop! It was a fun little social hour, complete with a menu carefully selected to promote happy skin: quinoa salad, veggies + grass-fed yogurt dip, dark chocolate chip oatmeal cookies (gluten-free and refined sugar free), red wine spritzer, and rose water + collagen beauty shots! Not to mention the fabulous door-prizes from Slate Tulsa, Recover Therapy, Lymph Candy, Beautycounter, and Natural Grocers.
I also did a little educational presentation about how to support your body to promote healthy, radiant skin! (If you missed this informative talk, I will be hosting another in the near future-- so, stay tuned!) One of the things I was the most excited about was debuting my first GROUP PROGRAM: Project Radiance! I can't tell you how often I hear beautiful, intelligent, and loving women say they're lacking support, accountability, and understanding from like-minded women. Because this isn't foreign to me and my personal life, I've felt led to create a group program that not only promotes empowerment, it also endorses women kicking ass and being the BEST versions of themselves that they can be! With the weight of life, work, below par relationships, and media, it sometimes feels like an uphill climb to achieve all that we're capable of.
I also think sometimes females get a bad taste in their mouth being around other females because there's this notion that if you're both competitive and tenacious, instead of coming together and only enhancing your superpowers, you feel like you should dart in the opposite direction because they're perceived as a threat! BUT I think it is time to throw that mentality in the trash and come together for a lot of support, positive vibes, FUN, and encouragement!
Read for the exciting details below! ....remember: only 10 slots available (actually, only 8 now--so sign up ASAP to reserve your spot!)
This Medicine Woman recipe is perfect for those of you who would like a holistic way out of a common cold, flu, minor aches, etc. This is MY flu shot. I can honestly say that I always experience major turnaround by drinking regular doses of this and my clients can verify it's magical powers.
Most people don't realize that antibiotics are for bacterial infections- not viral infections!
If you have a sick child and you know they won't drink this, use these seasonings (skip the cayenne for small children) and/or tea and mix it with a good quality broth (bone broth is best, but chicken or vegetable broth will do), veggies, and brown rice noodles!
Last note: I know it's so tempting to self-soothe with treats (sugar, refined carbs, dairy), but know that not only will it delay your recovery, but will also contribute to infection, mucus, and inflammation! Yay vegetables!
I was so excited to be able to stop by Goop's pop-up holiday shop during my recent trip to LA! Not only was the product on-point, but the store's layout made shopping a breeze. Each enclave was organized by category, perfect for each person in your life: the foodies, health nuts, travelers, romantics, etc. Lucky for my loved ones, I got most of my Christmas shopping accomplished here (...even a few goodies for me)!