When in snowstorm lockdown mode like we were in northeast this week, rather than skipping exercise and turning to cold weather, carb-rich, comfort foods... Turn your home into a healthy haven! Try out my Seamless.com selects and other tools to
help you maintain a calm mind and happy heart during these darker days of winter.
1 Order Healthy Delivery Food or DIY
Scan My Fave Recipes Pages & NEW Shopping Lists and Stock Your Pantry Today!
I'm LOVING all the healthy finds on Seamless.com these days. A comprehensive list of my Fave Go-To Selects - everything from Bone Broth to Gluten Free Comfort Foods is in the works. So stay tuned. In the meantime, here are just three I use every week:
Want to DIY? Check out my fave healthy recipes, comfort food faves and other healthy home lists so while you're already online you can stock up on pantry and other essentials. Meaning you're more likely to succeed in your new year, healthier living.
2 In Home Massage or Epic Epsom Salts Bath
Make your home a spa for the day with an in-home massage followed by a healing salt bath.
Zeel.com Massage Therapist App: The price is right, MT's are well vetted and they're available for same day service. You can choose desired time, type of massage and sex of your therapist.
Use my referral code: ta6g for a special offer :)
Epic Epsom Salts Bath
3 Try One of My Latest Online Exercise or Stretch Faves
P57 has classes ranging from 10-60 minutes in length. So, there's no excuses anymore not to get in at least 7 minutes of core! I Bernie Clark's web site YinYoga.com
*You don't have to have the bike! You can download the Peloton app & do a live or recorded class on any stationary bike. Current fave Peloton instructor is Robin Arzon!
4 Ditch the Reality TV & Nightly News &
Watch a Feel-Good Documentary or Two
...Because reality TV is, in reality, no bueno for the brain. Nor is negative news.
When was the last time you saw a "feel good" film that made you hopeful?
5 Stay Cozy in Sustainable Cashmere Sweatpants Or...
All Birds - Wool Runners & Wool Loungers (in black for NYC & gray for East Hampton)
The MOST comfortable shoe you will ever own. They look great on men too!
Everlane - Cashmere sweatpants & Waffle knit sweaters
A few reasons I love both Everlane and All Birds brands.
RECOS: And while you're holed up inside, get a game plan for the rest of the winter season. Because planning is everything. And my vetted faves and programs are designed to make this part a whole lot easier for you!
Map out your healthy living plan:
Latest Fave Liquid Nutrients to Help You Thrive This Season: Teas, Protein Smoothies, Soups, Grab n' Go Greens n' More...
Just in time for the busiest holiday weeks, I'm sharing my old school and recently vetted fave selects with you! Many of the recipe and online selects are EXCELLENT for when you’re traveling over the holidays (or anytime). As an ongoing part of Optimal Mind Living, I recommend at least one mostly liquid nutrients day: Bulletproof coffee, plant-based, protein shakes, blended green veggie smoothies, hearty soups, bone broths, etc., every week (or more when needing a wee reboot).
A mostly liquid nutrients day can be especially helpful at holiday party time when many of us are feeling less than our best, consuming more calories, carbs and caffeine, running around town more and getting less sleep than usual,
On those days of your holiday events and/or the day before & after, go liquid until 5PM.
Consider one of my below DIY or grab n' go breakfast, snack and lunch faves, This way, when you go out at night, you’re hydrated, nourished and can enjoy even more fun holiday foods and drinks without worrying as much about the additional carbs n' calories.
See below to understand what I mean by a mostly liquid day. Liquid does NOT mean processed.
* Nutrient dense = Optimal Mind Body Protocol:
Allergen Free - NO: Gluten, dairy, grains; Low Carb - must have fewer than 8 grams total sugar per serving; Healthiest Fats - grass-fed ghee, coconut oil, flax and/or olive oil.
DIY / MAKE YOUR OWN
OMB Protein Shake
OMB Blended Greens
OMB Quick Energy Soup
RECO: Traveling? Call ahead and share my recipes with your hotel chef! Have a pot of tea temp water & one sliced lemon and/or a pitcher each of OMB Lem and OMB Blended Greens sent to your hotel room at your wakeup call. While sometimes they may, I’ve not yet had a hotel say no!
GRAB 'N GO
Juice Press (can also order from Seamless.com) - While some of these selects are old school Marcus A! is keeping up and adding new faves constantly! Soul Garden is STILL my fave, organic, LOW sugar juice blend.
Juice Generation - I love the Supa Dupa Greens w/ ½ apple, extra lemon n’ ginger.
Whole Foods - My go-to juice here is Evolution Fresh: cold-pressed veggies w/ no added sugar.
RECO: Stock up and sip between meals when you're needing more green veg and/or hydration on busy days.
NEW! Amazon lists - For your convenience, I am in the process of vetting best products, retailers and prices on Amazon.com and creating "Idea Lists" so all my recommended faves in each category are easy to order. These lists will be published and updated regularly as will my Faves Pages.
Kettle & Fire Bone Broth is a multifunctional and highly beneficial must-have in your pantry, as well as a staple of my Optimal Mind Body Program.
Seamless.com delivers SO many healthy faves now: Juice Press (see above) AND
NEW! Le Pain Quotidian
Chef V - My clients & I get our organic, locally-sourced, green juice & cleanses from Chef V. Mucho less expensive, mas delish and lowest in sugar (2 grams per serving) compared to all other other options I've researched. It's amazingly convenient (delivered to my door).
When ordering juice cleanses from Chef V, use our code REBOOT when checking out for 40% off!
RECO: For travel & having handy when on the go, order several non-perishable cartons of the bone broth, protein shakes and other OMB Healthy Travel Faves
PLEASE SHARE YOUR FAVES WITH US!
We're on it night and day vetting the best products, tools and resources to help you keep your optimal mind body. So of course we'd LOVE to hear your faves and which of ours make your lists. Share in comments below or email us directly. XOMB & Team OMB!
OTHER OMB RESOURCES YOU MAY FIND HELPFUL:
OMB Blended Greens, Soups & Other Fave Recipes
BLOG: How to Avoid the Holiday Hangover
BLOG: 5 Fave Proven Cold & Flu Fighters
BLOG: Fave Quick Ways to Kill Carb Cravings
Dates & Info on My Upcoming Group Programs
This post contains affiliate links. Please refer to our Affiliate Policy for more information.
Nutrient dense smoothies, green juices and soups (especially when it's chilly outside!) are my fave go tos for healthy eating. And they're an excellent way to optimize your mind and body as well as drop excess lbs.
To make the cut and be Optimal Mind Body Program friendly they need to of course be organic, but also free of gluten, beans and sugar. TIP: Add 2 T of MCT Oil to any soup recipe for healthy fat and brain fuel.
1. Keto Superfood Soup Recipe
2. Vegan Bone Broth Recipe
3. Thai Soup
Grab n' Go
4. Kettle & Fire Bone Broth - You can pack a few of these cartons in your suitcase for travel or use this as your base for the soups you make.
5. Juice Press Souper Greens
For busy days, I love to have a big batch of one of my fave soups or broths in the fridge or freezer. Cook a big batch over the weekend, then keep it on hand as a base for soups, to make steamed veggies, or sip throughout the day. Be sure to let me know which one is your fave! XOMB
Weather's got ya hunkered down at home or in a hotel room?...
Try one or all of these faves to get your sweat, tone and/or stretch on!
1 Codyapp.com: They have a huge variety of fitness videos from yoga to strength training, I signed up and love the 30 minute Barre Sculpt classes ($19.00 for unlimited access) but have tried several yoga and a couple HIIT classes.
Click HERE to sign up and get 50% off your first workout plan. Also loving live streaming and recorded classes at Physique57.com. Superior value (as little as $19.95 per month for unlimited classes) and you can make your own mashups!
2 YinYoga.com The most comprehensive collection of online FREE superbly well done Yin Yoga sequences. Coming mid April, my Yin Yoga You Tube series and live streaming! If you're in the greater New York City area, come try my Tribeca Sunday , Yin Yoga & Mindful Meditation class. Ages 7 and older welcome!
3 You Tube Exercise & Stretch Selects
A selection of some of my ab, HIIT, Yin Yoga and other short videos I found and like. All gratis!
Subscribe to my You Tube channel if you'd like to be the first to get my latest inspirational, exercise and other fave selects and to start receiving my upcoming Yin Yoga series!
Click below icons to stay connected and lmk yours in home fave workouts. xoMB
NYC has no shortage of amazing workouts of every kind and outstanding, world class instructors. But for me to find instructors that will motivate and bring out the best, most mindful athlete in me each and every class, regardless of how I'm feeling...that's not as easy for me to find. Laurie Cole at Soul Cycle still, after over 10 years, manages to do this for me each and every class. Here are three more I found in Feb that I'll keep revisiting.
This AM I walked into the friendliest & funkiest (as in stylish, good vibe, TriBeCa funky) barre studio ever. Surrounded by the loveliest clients, delicious artwork and my fave - Biggie Smalls playing (at just the right volume) I got a sweet, sweaty barre workout + HIIT (high intensity interval training) with on point cues from Lilli Chen. I have been back since several times for a straight up barre class with Lisa Stefanelli (pictured above). This 50 year old mother of triplet's style of teaching really speaks to my 47 year old mind and body. Literally and figuratively.
by Taryn Toomey
Borrowing TT's words from class this AM "F*cking beautiful!I" to describe The Class. I knew I would like @taryntoomey from get go, she's into all white after all 😉 What I didn't know is how much I'd LOVE #TheClass. It's got a little of all my optimal mind body fitness faves and more: ballet, barre, HIIT, planks, down dogs, taoist breathing exercises, jumping jacks, squats, perfectly choreographed to inspirational tunes played loudly enough so we can (and do) all singalong. There's even some Hoffman Process in there. Superior full body and mind workout/sweat, (yep, my mind sweat) + stream of consciousness mindful mediation reminders with just the right amount of "f*cks" to keep me present & smiling from the inside out. 😊 That she can inspire even New Yorkers to primal scream - a great stress reliever - is a bonus!
Short & Sweet Online Workout
On the days you don't have time for a full class or workout and/or can't motivate to get out of your home for a group fitness class, try this little ab video I found on You Tube by running a quick search.
Be sure to connect (see icons below) with my You Tube Channel for all my You Tube faves from inspirational TED x talks to Binaural Beats and workouts.
And find me on Instagram and Facebook and on my blog mailing list so you can stay current with all my latest faves everyday!
As New Year's Eve is still around the corner and many of you are still in the holiday hazy fun food and drink phase, I've decided to share my definitive #1 trick for avoiding that notsogood 'day after fun' feeling. It also happens to be an excellent tool for digestion in general and for whitening teeth!
And unlike my last, epic blog 5 Cold & Flu Care Faves, I'm keeing this pithy as possible because I don't want to take a single extra precious minute away of your family and friend time. I've made the key copy bold and brown!
#1 Holiday No Hangover* Fave (*from fun food and drink):
Activated Coconut Charcoal.
Bulletproof Upgraded Coconut Charcoal
Key Tips to Remember:
For my definitive list: Fave Ways to Avoid Holiday Hangovers and a link to stock up with all the items on the list at the bottom of this post.
More scoop on coconut charcoal below courtesy of Bulletproof.com:
Time tested for over 10,000 years, activated charcoal is the world’s oldest detoxing remedy. For centuries, charcoal has been used in Chinese Medicine, Ayurvedic Medicine, and Western Medicine as an absorbent agent to many poisons and intestinal issues.
Fast Detoxing for Better Digestion & Rejuvenation!
Activated charcoal is a highly absorbent material with millions of tiny pores that can capture, bind, and remove up to 100 times the charcoal’s own weight in toxins. Just four capsules of Upgraded Coconut Charcoal has about the same surface area as a football field, which makes it ideal for removing potentially toxic substances from your digestive tract. The porous surface has a negative electric charge that attracts positively charged unwanted toxins and gas so they can easily leave the body.
Toxins from low quality, processed food, and environmental pollution are a real problem. It is important to help your body eliminate them to promote a healthy digestive system and brain. Chronic exposure to toxins produces cellular damage, allergic reactions, compromised immunity, and more rapid aging. Regular use of activated charcoal is easy on the colon and can remove unwanted toxins from your body, leaving you feeling renewed and more vibrant, often in minutes!
Try it even once and you’ll feel a difference!
Why Upgraded Coconut Charcoal is the Best Available Charcoal
Common charcoal tablets come in ineffectively small doses or inconvenient, messy powders, and are typically made from substandard (often unidentified) materials that are cheaper than our pure coconut shells.
The ultra fine and highly purified Upgraded Coconut Charcoal uses acid washing, a more expensive extra step that removes toxic heavy metals that are a problem in many preparations of charcoal. The finer the charcoal grains, the better it works. Upgraded Coconut Charcoal is so fine that it required a new method to packing its ultra fine grains into capsules without damaging the manufacturing machines. This added step results in charcoal with the most surface area to create maximum adsorption.
Charcoal is proven to bind to mold toxins and many other organic poisons that may be present in the environment and in the body.
Use & Ingredients
Because activated coconut charcoal is mainly used to remove toxins from the body, it is great to use when consuming food of unknown quality, eating out at restaurants, or drinking alcohol. If you are feeling moody or suddenly tired, activated charcoal can act as a detox and get you back in the game faster.
Toxicology studies show activated charcoal to be harmless, not interfering with sleep, appetite, or well-being. Everyone responds differently to different doses, so to avoid potential undesirable effects such as constipation, please consult your doctor and use only as suggested:
As always, please share your feedback with me in the comments section below! And if you found this blog helpful, please share with your friends! xoMB
Find more of Magen's hangover prevention tips in her Holiday Hangover Faves.
As uncomfortable as cold and flu symptoms can be: stuffy nose, achy throat, coughing so bad that it keeps you up all night... they are the body’s brilliant ways of letting us know it is in distress and that our immune system is working overtime. So taking medications to relieve these symptoms is not a solution because they only address the symptoms leaving the underlying causes in our body to potentially create longer term health issues.
Worse, because meds allow us to ignore our body’s SOS signals telling us it’s out of balance, rather than resting and taking care of ourselves, we’re able to push ahead, get further run down and extend the life of the cold. And because meds are toxic, they cause gut/GI health disturbances which can contribute to a further weakened immune system. It’s ironic, isn’t it, that those things we take to make us feel better can increase the likelihood of us getting sick and even sicker in the future?
Here are my 5 fave natural ways to manage cold and flu symptoms and reduce the severity and duration of your cold or flu once it’s come to roost. And the best part? These same suggestions strengthen your immune system and can reduce or eliminate the likelihood of getting sick in the future.
1 Chiropractic Care
During the 1918 flu epidemic, flu patients that received chiropractic care survived much more readily than those that didn’t.
Matthew McCoy, chiropractic journal editor says, “These results are not so surprising given what we now know about the interaction between the nervous system and the immune system. We know that chiropractic has beneficial effects on immunoglobulins, B-lymphocytes (white blood cells), pulmonary function and other immune system processes.”
In 2005, a landmark study published in the Journal of Vertebral Subluxation (JVSR) found evidence that chiropractic care can reduce oxidative stress in the body.
Oxidative stress is the damage that occurs when free radicals outnumber the body’s antioxidants. Oxidative stress damages all body cell components: proteins, lipids and DNA
Find someone you trust and see them 1-2x a month until you’re feeling well. Shoot to get in for a tune up every 4-6 weeks minimum for maintaining optimal spinal health.
Not for you, or isn’t affordable? Do 1-3 Yin Yoga stretches daily to maintain spinal health and overall health. Follow this simple routine for 30 days. Then repeat.
2 Hydrate with Nutrient Dense Liquids
Fluid helps your body to flush bacteria and viruses from your system.In addition, when properly hydrated, you’re less likely to crave processed food and sugar, which weakens the immune system and helps bacteria grow. There are many benefits to a three day “fast” or, as I like to recommend, a mostly liquid protocol to help the body get, and stay, well.
Spring water or Reverse osmosis filtered water
Make a powerful, tasty tonic to stave off the carb cravings and satisfy the sweet tooth. Here’s how: add 2-3 drops of Peppermint Essential Oil and 2-3 drops of chocolate stevia to (tea temp) water.
Green, black or herbal teas (no caffeine after 11AM please) - “Both green and black tea are rich in antioxidants, including the immune-boosting antioxidant L-theanine. Cardiff University researchers also found that hot drinks (and especially chicken bone broth*) can ease sneezing, sore throats, chills, and tiredness.” -Dr. Axe Fav black tea, Organic Puerh
Organic Green Juices - 16-24 oz per day of low sugar (less than 7 grams per juice) fresh, raw, green juices with kale, spinach, lemon, ginger… DIY or Grab n’ Go.
Organic bone broth: Research shows chicken soup calms congestion and mucous. Thank cysteine, an amino acid in chicken that helps thin mucous in the lungs to calm your cough and stuffed up nose. Bonus: A study published in the journal Chest shows that the soup doesn't have to be homemade to be effective: supermarket brands work too.” Add your fav veggies, fresh herbs and clean, humanely raised protein for a perfect hearty soup. Or get the outstanding healthy benefits of bone broth by adding bone broth protein powder to your AM breakfast shake.
3 Be Sure To Get These Key Vitamins and Minerals
There are a number of vitamins, minerals and plants that will naturally boost your immune system. Keeping your immune system healthy is the most effective way to prevent or fight off a cold or flu.
Here are my fave with when and how to’s:
Next to Essential Oils, this is my latest fav tool in the natural healing toolbox.
The below is an excerpt from a blog about Colloidal Silver from my fav and frequently quoted Dr. Axe:
By having a direct effect on cellular respiration, colloidal silver benefits the body in numerous ways. There are, however, eight proven healing properties that I consider to be particularly supported by the medical literature.
Magen’s Colloidal Silver Reco
It has long been understood that vitamin C benefits your immune system and plays a large role in your body’s ability to fight off colds and viruses.
Get outside in the sun and fresh air for 20 minutes daily or buy a high tech sun lamp for your desk. Especially good if you suffer from mild or severe depression.
4 Essential Oils
Thieves is my fav go-to for shielding me from germs - especially on planes, subways and other confined spaces. I keep a bottle in my bag at all times and apply directly to my hands then raise towards my face and take three deep breaths. Safe for kiddos as well. If you only get one essential oil, get THIS one.
Essential Oil Cold Care Symptom Relief
Combine Foods & EO’s with My Fav Cold Care Shot
Take 3 x Day when feeling symptoms or sick. Note, do not ingest oregano and Frankincense oils for more than 30 days in a row. Use 1x day for healthy immune function.
5 Manage Stress
The reason you see this listed in all my recommendations is because of how critical it is to your overall health. So here it is again.
Simple, six-count nasal breathing is still my fav, most accessible meditation and what I use in my MInd Body RE BOOT Programs. Inhale and exhale six counts through your nose.
Working all day in an office, in front of a computer...simple as it soundsdo this: commit to stepping outside for five each day. Set a timer and start deep breathing as you stroll around the block.
411 ON FLU SHOTS = NOT RECOMMENDED
Along with countless respected MD’s and holistic health care practitioners, I do NOT recommend you get a flu shot as a preventative measure for the flu. And I quote one of my fav Functional Medicine doctors, Dr. Axe “These vaccineseducate your immune system in an improper and unnatural manner and often contain dangerous chemicals and preservatives.”
Cold Care Checklist
Find my hand-picked, essential kit of Cold Care supplies HERE on Amazon.com.
Here's everything you need to have a healthy holiday mind and body: from my 7 fave ways to keep you on track to my MUCHO, healthy, low carb alternatives to your fav T-Day drinks and dishes and Conscious Communication guide. LMK what works for you! And happiest, healthiest holidays to you and your loved ones.
7 fave ways to keep you on track during the holidays!
Be mindful, gracious and grateful:
1.Hydrate! Have your low sugar green juice/protein shake with MCT oil only that day
2.Move! Do a HIIT upon rising to get in good frame of mind. Take a long Finish the day with a set of squats,
3.Fill up on lowest carb options: the meat (turkey, ham, etc) and the low carb vegetables (salad, spinach etc).
4.Remember to eat slowly deep breathe and chew well.
5.Avoid ALL grains // Skip the stuffing, breads, and high sugar/carb desserts and vegetables.
6.Bring your own alternative: a bread, side dish, or dessert from my selection. If you can not bring your own, stick to the basics, just eat more of that.
7.Use coconut charcoal capsules: 1 before first bite or drink + 1 for every alcoholic drink + 2 after last bite/sip + 2 upon rising.
Healthy T-Day Menu // Low Carb Recipes for your favs
How to make any recipe healthier:
Meat: Remember to use only grass-fed, gmo-free and organic whenever possible.
Cheeses: make them grass-fed, raw as well whenever possible.
Instead of bread crumbs // Use ¼ cup of almond meal
Instead of mashed potatoes // Mashed cauliflower
Instead of sugar // Monkfruit in the raw
Pumpkin Pie Martini from All Day I Dream About Food
Low Carb Cranberry Juice from Fluffy Chix Cook
Cranberry Ginger Mulled Wine from All Day I Dream About Food
Pumpkin Spice Hot Buttered Coffee from Healthy Living How To
Organic wine if going to drink
Cheddar Cheese Straws from All Day I Dream About Food
Low Carb Sausage Rolls from Up Late Anyway
A very Italian style Antipasto: Appetizer tray Skip the cheese if you are dairy-sensitive!!
Roasted Asparagus Wrapped in Ham This would be an easy finger food to pass around before dinner
Fav Turkey Recipes
A must read post to bake the perfect turkey: 17 Thanksgiving Turkey Mistakes Everyone Makes
A great keto-bacon-lover recipe: Bacon Blanketed Turkey (skip the root veggies or give them to a non-keto guest!)
Mushroom and Sage Rolled Turkey Breast from All Day I Dream About Food
Smoky Paprika Bacon Wrapped Turkey from Cooking on the Weekends
Dry Brined Turkey from That Skinny Chic
Adobo Butter Turkey from Nutmeg Nanny
The Best Roast Turkey from Bakeaholic Mama (Paleo and Whole 30)
Garlic Aioli Roasted Turkey with Lemon Parsley Au Jus from Epicurious
Roast Turkey with Wine and Herbs from Barefoot In the Kitchen
Beer Brined Turkey from The Beeroness
Herbed Mayonnaise Roast Turkey from Nutmeg Nanny
How to Smoke a Turkey from Foodie with Family
Citrus and Herb Butter Roast Turkey
Mayonnaise Roasted Turkey from She Wears Many Hats
Turkey Breast Roulade with Grain-Free Herbed Stuffing
Easiest Thanksgiving Turkey from West of the Loop
Flavor Injected Herb Roast Turkey from Yours and Mine are Ours
Duck Fat Turkey Breast with Green Onion Puree
Porchetta Style Roast Turkey Breast form Bon Appetit
Oven Roasted Cajun Turkey from Sassy Southern Yankee
Roast Turkey Legs from Vodka and Biscuits
Garlic Herb Bacon Wrapped Turkey Breast from Whitney Bond
Crockpot Turkey Breast from Chelsea’s Messy Apron (skip the carrots)
Dry Brined Orange Rosemary Turkey from Flavor the Moments
This is a great post about making gravy: How to Make Low-Carb Gravy
How to Keto-Vivica - modify it: DO NOT use corn starch or any other flour.
Your best option for gravy thickener is:
Psyllium Fiber Excellent thickener. Tip: make sure you do give it time to expand before adding more, or you will end up with a rubber ball gravy!
Gourmet Stuffing - The Nourished Caveman
Sausage Stuffing YUM! (skip the parmesan for dairy-free option!) Food Network
Shrimp and Bacon Dressing To make it low-carb use coconut flour instead of tapioca flour.
Southern Cornbread Stuffing from Buttoni’s Low Carb Recipes
Grain-Free Paleo Biscuit Stuffing from Deliciously Organic
Sour Cream & Cheddar Mashed Cauliflower from All Day I Dream About Food
Twice-Baked Spaghetti Squash from A Sweet Life
Delicata Squash and Sausage Gratin from Kalyn’s Kitchen
Hazelnut Roasted Brussels Sprouts from All Day I Dream About Food
Caramelized Brussels Sprouts with Browned Butter from A Sweet Life
Butternut Squash & Cauliflower Casserole from A Sweet Life
Green Beans with Creamy Mushroom Sauce from A Sweet Life
Green Bean Casserole from Peace, Love and Low Carb
Sweet Potato Casserole from Maria Mind Body Health
Bread and Biscuits
Cheddar Jalapeño Cauliflower Muffins from I Breathe, I’m Hungry
Garlic Parmesan Biscuits from Satisfying Eats
Cranberry Jalapeño “Cornbread” Muffins from All Day I Dream About Food
Mile High Keto Biscuit Mix from Fluffy Chix Cook
Cheesy Skillet Bread from All Day I Dream About Food
The Ultimate Low Carb Pecan Pie from All Day I Dream About Food
Pumpkin Chai Mug Cakes from I Breathe, I’m Hungry
Pumpkin Gooey Butter Cake from Healthy Indulgences
Chocolate Pecan Pie Bars from All Day I Dream About Food
Pumpkin Roll with Cream Cheese Filling from No Bun Please
Gingerbread Pumpkin Bars from Healthy Living How To
Maple Walnut Creme Brûlée from Bob’s Red Mill
Crustless Pumpkin Pie Dairy free option: Use coconut cream instead of cream -Nourished Caveman
Pumpkin Pie Pudding - Nourished Caveman
Fudgy Macadamia Chocolates (These will be the highlight of the party) -Nourished Caveman
Order from Paleo On the Go!
Practice Conscious Communication
Travel Well Tips
What we most need now is to take good care of our precious hearts, minds and bodies by getting back to the basics of healthy living: hydration, sleep, choosing whole foods, exercise and, of course, stress management.
In order to be our kindest, most loving and compassionate selves, we need to be balanced, healthy and strong - mentally, emotionally and physically. This balance is necessary in order for us to “be the change we want to see in the world.” - Ghandi
Stress can trigger us to turn to more caffeine, carbs, sugar and/or alcohol. These are all comforting in the short term but the unfortunate irony is that they are also depressants that often lead to more anxiety. If you do plan to indulge in the “fun” food and drink, please follow my advice on how to avoid a food or drink hangover. Already too far gone?...here’s a list of my latest fav ways to snap out of the carb/sugar malaise.
Today I’m sharing 5 great ways to calm yourself. Please click on hyperlinks for more information on how to’s and where-to-gets:) As always, please share with me your favs!
3 Easy B’s for Calming Yourself Quickly
1. Breathe deeply with Essential Oils - Lavender or Bergamot are great for stress + inhale from the bottle, or place a drop into your hands or use a diffuser. My complete guide here. I’ll always refer back to deep breathing as the number one favorite way to calm the mind and body and manage stress bc you can do it anywhere, anytime and it really works. The more you do it, the better it works. So, get started with one round of 4-6 counts of nasal breathing.
2. Bach’s Rescue Remedies - Along with 1 or 2 of your fav essential oils, I reco carrying the original Bach’s for stress wherever you go. I like the sleep and energy ones too! Couple squirts will do. Dr. Oz swears by the one for his kids too!
3. Binaural Beats Click here for the playlist
More of my stress management favs:
Enjoy the chill!
Cause of Cravings
Carbohydrate cravings can result from a complex myriad of causes, many of which are inextricably linked. In short, cravings are a result of imbalance(s) in the mind and/or body. Emotional, hormonal (it’s that time of the month), not enough sleep/leptin resistance, low levels of serotonin and/or endorphins) and/or gut bacteria imbalances.
This is why the solutions are not as simple as just removing sugar and processed food from your diet. And when it comes to overcoming our addiction to sugar or most things for that matter, it is not about willpower. It’s equal parts correcting the underlying imbalances and changing our behavioral patterns. One, without the other, will not create sustainable change.
Check out my recommendations below for a quick fix for carb cravings, then explore the five steps and other tips for kicking the addiction to sugar. Explore more by clicking on the pink links.
Quick Tricks for Killing Carb Cravings
These are my latest, fav go-to solutions for nipping a craving in the moment:
-Drink 1 packet or 1 tsp. of CALM magnesium in 12 oz filtered water. Take 500 mg 2 x a day ongoing for optimal health.
-Take 1 tsp of Glutamine or open 2 capsules under the tongue. I can't overstate the role magnesium and glutamine play in my MBR program protocols. Take the time to click on the links to learn more and for my specific Glutamine dosage recommendations.
-Peppermint Essential Oil - place 2-3 drops on the tongue
Eat a low-carb+protein+fat snack: 8 sprouted almonds or walnuts or a package of Justin’s Regular Almond Butter (keep those in your bag at all times for emergencies), a whole avocado with sea salt (the ultimate perfect snack protein/carb/healthy fat-wise) 1 tsp crunchy sunflower butter (similar to peanut butter but MUCH healthier).
Sugar is a Toxic Drug. It is 8 x more addictive than cocaine.
“Eating sugary foods, and even salt (hello chips!), (study) increases the production of endorphins in our bodies. Endorphins are basically opiates that make us feel relaxed. And when we eat carbs, our bodies makes more serotonin, the feel-good hormone. So when we eat these foods and experience this feeling, we want more—similar to the way drug users get addicted to narcotics. In fact, a recent study shows that sugar can actually have a more intense feeling of reward than cocaine (study).” - Kris Karr
Your body can burn sugar for energy...or it can burn fat for energy. Which would you rather? It’s a no-brainer, right? Make the below five changes and your body will begin to burn fat more efficiently, you’ll lose excess weight, have more physical and mental energy, and your mood(s) will stabilize.
My Fav Tried and Tested Solutions for Kicking A Sugar Addiction
Here's how to make the process a wee less painful:)
1) Ditch Sugar for Stevia or even better, Monk Fruit Sweetener
Hydration is the Mind Body RE BOOT Program's third Healthy Habit. Your muscles, joints and organs, (including your brain), cannot function optimally without it. Your overall hydration can be tricky; even the healthiest people I know do not get enough fluids resulting in backaches, moodiness, sluggishness, late afternoon and other unnecessary cravings.
Proper hydration is not just about having enough fluids, it’s about having the right mineral balance. And many of us are magnesium deficient. See my suggestions below for best ways to hydrate and remember this rule of thumb: You need to drink approximately one-half your body-weight (lbs) in ounces each day.
Best ways to hydrate:
3) Eat a Low-Carbohydrate (20-100 net carbs) Diet rich in protein, high fiber veggies, beneficial fat and probiotic rich foods
In short, net carbs are total carbs without fiber (the indigestible portion of plant foods). The reason to use net carbs (aka available carbohydrates) is because it is widely believed that dietary fiber doesn't affect blood sugar and our body cannot derive any calories from it. The most important factor in successful weight loss on a low-carb diet remains its appetite-suppressing effect.
Listed in order of my preference for staying healthy while being humane.
Fiber From Green Things and Sprouted Nuts
35-40 Grams Per Day
Start consuming more high-fiber foods,
Fiber helps you stay fuller longer. It also supports detoxification by helping waste move through the body. And it can also reduce candida symptoms in your body. Candida is a major cause of sugar cravings.
Just a few of my highest fiber favs.
Get Your Healthy Fats In
Add Sour or Probiotic-Rich Foods to Your Day
Sour, Probiotic-rich foods like apple cider vinegar and fermented vegetables are sour because of the good bacteria found in them. They help fight off and reduce candida in your body, which helps reduce sugar cravings.
4&5) Breathe/Practice Mindful Awareness//
I’ve combined tips 4 and 5 because they are both forms of “meditation” and stress management. So often we reach for something unhealthy not because we truly want it but because we want to feel better emotionally right now! We’re sad, angry, frustrated, exhausted, stressed...right? And it’s a habit we’ve developed over time to just reach for something crunchy, salty or sweet...high-carb. It’s so easy because very often there’s a bowl, or a bag, of that something within reach:)
Unmanaged, or unchecked, emotions cause conflict externally or internally, and sometimes both. By internally I mean, repressing our feelings. Not validating and dealing with our own feelings can lead to illness. Sometimes very serious illnesses. At the very least, it can lead to emotional eating.
In truth, a person or a situation does not have the power to make us feel stressed. It’s our perception that does that. How we choose to react to a given person, a situation...whatever it may be, can either cause conflict and more stress. Or not. It’s up to you. Yeah, yeah, you know...but I had to say it.
So if we don’t learn how to calm the mind and manage our emotions effectively, we will never kick the sugar addiction or achieve optimal wellbeing.
The first and easiest recommendation on this list is also the most powerful and it can be used anytime, anywhere. The others are great, too :)
Deep Breathe whenever you are feeling tired, stressed or anxious:
Practice Mindfulness Awareness
By practicing this one, simple exercise you can change your brain, the way you react to difficult people and emotions. You can change your stress response. But you need to practice every day for 60 days to rewire the neural pathways of your brain, and the way you habitually respond. As with physical exercise, you don’t get results from just doing it once in awhile, it’s requires real dedication and consistency for true change.
Mindfulness Practice For Dealing with Difficult Emotions.
Helpful Apps & Programs:
Nom Nom the Paleo
Keto Diet Food List-What to Eat and Avoid
Mind Body RE BOOT App and Program
Change is hard. And changing the way we eat, the way we deal with emotions and the way we manage stress are the hardest changes of all because most of us have been doing what we’re doing for a long time, right? Let me know if you want some help getting started and getting through the first and most challenge phase.
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