Eating for Energy, Part 5 - Food for the Soul

If you are like many, during this busy season, it is hard to find time to think about yourself, with all the shopping, planning, cooking, and numerous activities involved in caring for others and creating a wonderful holiday experience.  So instead of running on low or empty, find some time to  nourish yourself. 

Increasing self-care is one of the best ways to improve your energy level. When you do things that you are passionate about, it fuels your soul. When you allow yourself to take a break and relax, you feel refreshed and have all the energy to take on the world.

Here are some ideas to nourish you soul:

1. Clean, fresh air

2. Exercise/movement

3. Meaningful relationship

4. Fulfilling career

5. Rest and relaxation

6. Spiritual practice

Create a “nourishment menu” for yourself. When you feel like you need a boost, take the list out and do one of the things that fuels your soul. Some ideas: taking a walk in nature, calling your loved ones, doing yoga or stretching exercises, taking your dog out for a walk, taking a walk with a friend to catch up, or working on a hobby.

Sign up for ebook

 For more resources, including my Healthy Holiday Recipes book, visit my website.  Lots of great free recipes await.  And if 2012 is your year to change your health, I would love to support you.  Sign up for a free health consultation and give yourself the gift of one hour to talk about YOU with a holistic health coach.  Your life is waiting and I can support you on your journey.  

Happy Holidays to you and yours and much health and happiness in the new year!

www.blissfulbalancewellness.com

Eating for Energy, Part 4 - Less Toxins, More Energy

 Welcome to Part 4 of Eating for Energy!  Hope you are enjoying this special time of year, even with all the extra activities.   This series, Eating for Energy, can help you maintain and even increase your energy levels into the New Year.

Reducing toxic load turns out to have a lot to do with increasing your energy level. Our body has to use a lot of energy to process the environmental toxins that we come into contact with and ingest everyday. If we reduce our body’s workload, and therefore energy expenditure, in processing and eliminating toxins, we have more energy for everything else.

Reducing toxic load can help reduce brain fog and boost our immune system, which can increase our productivity. It can also help improve our digestion, absorption and assimilation of nutrients, making them more available to support our daily activities.

Here are 5 tips to reduce your toxic load:

1. Use herbs that support our detox organs – liver, kidney and colon. E.g. milk thistle and dandelion.

2. Encourage elimination through skin, our largest organ for elimination. E.g. sweating and dry brushing.

3. Buy and eat organic food as much as possible – learn about the “Dirty Dozen” list and try to shop organic for this produce.  http://www.ewg.org/foodnews/summary/

4. Reduce processed and packaged foods, which are loaded with chemicals.

5. Replace household and personal products with a lot of chemicals with those made with natural ingredients.

 

For more healthy tips and recipes, be sure and visit my website, www.blissfulbalancewellness.com

Eating for Energy Part 3 - Boost Your Energy by Caring for Your Nervous System

With all the holiday season craziness that sometimes takes on a life of its own, it is important to care for your nervous system. Taking care of your nervous system can help you restore and replenish your energy, stay focused without the caffeine jitter, and feel calm and relaxed so that you can get the rest you need when you need it.  Let's keep the Joy in the season!

Here are 4 approaches to help care for your nervous system for increased energy:

1. Strengthen the nervous system with herbs such as burdock, dandelion, gingko, nettle, oaks and Siberian ginseng.

2. Encourage calm and relaxation with chamomile, valerian, lemon balm and oats.

3. Explore coffee alternatives such as Yerba Mate, green tea, black tea, or Rooibos (African Red Bush) to avoid the caffeine jitter.  I personally love Yerba Mate and it is a great aid to cutting back or eliminating caffeine without a withdrawal headache. 

4. Calcium has a soothing effect on the nervous system. Eat calcium-rich food for dinner (e.g. leafy greens, bone broth). If you take a calcium supplement, take it with dinner.

So take care of your nervous system so you can enjoy the hustle and bustle without overdoing the caffeine.  You really do get more done from a rested and relaxed place. 

If you need any help with healthy holiday recipes, don't forget all the resources on my website.  Just check out the recipes section. You can sign up for my Healthy Holiday Recipes eBook also and Eat for Energy throughout the holiday season.  

Eating for Energy, Part 2 - Less Sugar, More Energy

Less Sugar, More Energy

Wouldn't it be great to have all the energy you need to get through all the shopping, planning, decorating, cooking and busy-ness that is part of the holiday season!  Wouldn't it be awesome to feel rested and relaxed when the day arrives, instead of tired, frazzled or irritable due to low energy?  Well, here is the next great tip to help you have a Holly-Jolly-Christmas:

Avoiding refined sugar is one of the best ways to minimize blood sugar spikes and crashes, which causes a drastic change in energy level. The most effective way to get off sugar is to get to the root cause of your sugar cravings. Here are a few strategies:

1. Eat sweet vegetables, such as carrots, parsnips, corn, winter squash, sweet potatoes and onion to satisfy our body’s need for sweet taste (which is normal)

2. Eat meals with low glycemic load to avoid fluctuation in energy and blood sugar level. When we crash, we reach for sugar for quick fixes. Combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.

3. Stay hydrated – thirst is sometimes mistaken as hunger, which leads to cravings.

4. Investigate sugar cravings as a result of nutrient deficiency – e.g. chromium and tryptophan.

5. Nourish your soul – some people crave sweets out of boredom or loneliness.

 I hope you will try some or all of these strategies to reduce your sugar intake.  They will really make a difference quickly, so get started today.  I highly recommend Stevia as a great sweetener, as it is zero calorie, it is all natural, and it does not elevate blood sugar.  


OK, so start getting your energy optimized and have a great December.  If you would like some healthy, whole foods recipes for this season, check out my website recipe section.  You can get you "Healthy Holiday Recipes" eBook there, as well as other free recipes.  Just click on the recipes tab.  


Part 3 will be coming to you in a few days!  Make it a great day.


Carrie Andrews
www.blissfulbalancewellness.com
www.facebook.com/blissfulbalancewellness.com

Healthy Holiday Recipes eBook

Eating for Energy, Part 1 - 5 Tips to Eating for Sustained Energy

5 Tips to Eating for Sustained Energy

Would you like to have enough energy to get through the holidays in style?  Well I have some tips for you that are so easy to implement and just take a tiny bit of pre-planning.  I know when I share these tips with my clients, after the first week they definitely feel a change in their energy level and the added benefit a better mood.  Now who doesn't want that?  So lets get started!  

To minimize spikes and crashes in energy level, you want to make sure your nutritional intake supports a sustained flow of energy by limiting fluctuation in blood sugar level. An even blood sugar level can also help you improve your focus and concentration, and help you prevent mood swings caused by hypoglycemia.

Here are 5 tips to use nutrition to support a sustained flow of energy:

1. Eat meals with a low glycemic load – combine whole grains and vegetables (high fiber foods) with a moderate amount of good fats and lean protein.

2. Eat foods rich in B vitamins, such as whole grains and nutritional yeast.

3. Eat just the right amount and type of protein for your body – keep a food journal to see how much protein works best for you.

4. Stay hydrated – dehydration often causes fatigue and headache.

5. Avoid caffeine, which worsen blood sugar fluctuation.

So there you have 5 simple tips to keep your blood sugar balanced and your energy flowing.  Be sure and have a small snack mid-afternoon because that is the time of day our energy and blood sugar natually drop.  A few raw almonds are a great snack for that time of day and will help keep you from grabbing a sugary snack.

Check out my website for more information, free recipes, and to join my mailing list.  You can also sign up for my free "Healthy Holiday Recipes" eBook with some great new recipes that won't mess with your blood sugar and cause that unwelcome weight gain around the middle!

Is it time to Celebrate YOU?

Is it time for you to be a priority in your own life? If you want to be closer to the top of your “to do” list, then schedule a complimentary breakthrough session. It will take you one step closer to making yourself a priority in your own life and living a life you love! One conversation could change your life!

Happy December, Decadent Chocolate Pudding, & ENERGY!

 Happy December!

 Decadent Chocolate Pudding

Compliments of

Ashley Craft, Class of 2011

Ingredients:
1/4 cup almond butter
1/4 cup medjool dates, pitted
1/8 cup water
1/4 cup cocoa powder
1 medium banana
1 tbs coconut oil
1 tsp vanilla
small pinch sea salt

Directions:
Combine ingredients in a food processor and process until smooth. Serve.
 
This recipe from fellow student Ashley, sounds amazing.  I can't wait to try it.  It is made with only healthy whole food ingredients so give it a try.  Let me know how you like it.


In honor of the wonderful month of December, I am doing a series of posts on ENERGY!  Here's the agenda:

1.  Foods for energy and better mood
2.  Boosting energy by taming the sugar cravings monster
3. Caring for your energy by caring for your nervous system
4.  Less toxins = more energy
5.  Feed your soul for more energy


I want you to have your best Holiday Season Ever!  To do that you need abundant energy, and that comes from nourishing your body, mind and soul.  So stay tuned, and you will receive a new message each Friday in the month of December.


 Now let me ask you a few questions?

• Are you looking for the permanent answer to creating and maintaining a healthy weight, restoring youthful vitality, and creating unstoppable energy and joy?
• Have you been on a roller-coaster of weight loss programs, only to find yourself searching for yet another “diet”?
• Would you like to restore more youthful energy levels so you start each day with enthusiasm and positivity?
• Do you feel like you need more balance in your life so that you can put a hold on the aging process and reclaim your vitality?
• Do you know you need to eat better, but are confused by nutrition these days, and just don’t know where to start; or you think a whole foods lifestyle is too boring, expensive, or time-consuming?
• Are you experiencing more aches and pains and limitations each day and wish there was something you could do to feel healthy again?
• Are you ready to feel good in your body again? 

If you answered yes to any of these questions, I can help!  I am a Holistic Health Coach and I have had experience with all these concerns.  I am here to help you find your place of balance amidst the hustle and bustle and confusion of modern day life.  I believe in the power of whole foods and the body's ability to heal, given the proper support.  Go to my website:  www.blissfulbalancewellness.com and if you like what you see, use the connect form to sign up for a free initial consultation.  A New Year, and a fabulous New You are waiting to be revealed!

Chia Seeds - 5 Reasons to Eat Them!

I love chia seeds so much and here are just 5 reasons why:

1.  They have twice as much protein as other seeds or grains, providing all the essential amino acids in an easily digestible form.
2.  They have three times the antioxidant strength of blueberries.
3.  They are the richest plant source of Omega-3 fatty acids, (the vital fats that protect against inflammation—such as arthritis—and heart disease).  They have twice as much as wild salmon.
4.  They are easier to digest than flax seeds and they don't need ground up.
5.  They make a delicious drink in minutes, called Chia Fresca, and it is so hydrating.

There are so many more reasons than 5 to eat Chia seeds.  They are shown to help with high blood pressure, weight loss, and blood sugar control.  They have 5 times more iron than spinach, 2 times more potassium than bananas, and 5 times more calcium than milk (plus boron which is a trace mineral that helps transfer calcium into your bones).


What a great plant-based source of all these great nutrients!  And they are so much fun and so easy to use.  Add them to your morning smoothie, make Chia Fresca, Chia Pudding, and many other wonderful recipes.

'Chia Fresca'

2 tsp chia seeds
10oz pure water
juice of one lemon or lime
agave syrup or raw honey to taste

This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy.

Raw 'Rice Pudding'

4-5 tbsp chia seed
2 cups almond milk
raw honey or agave syrup to taste

Combine the ingredients to your taste. Leave the chia to soak for at least 10 minutes before consuming. You can also add other flavours like vanilla, cinnamon or cardamom.

Learn more: http://www.naturalnews.com/022468_chia_seeds_food.html#ixzz1dcyLsmeo 

and http://www.nutsonline.com/cookingbaking/chia-seeds/premium.html

Amp Up Your Immune System

The cold weather has officially settled in but that doesn't mean you need to indulge in high calorie comfort foods and skip exercise.

Our immune system takes a beating over winter with the cooler weather making us more susceptible to colds and flu. Some ways to boost your immunity and stay healthy over the winter are listed below:

 

Alkalize - our immune system is strongest in an alkaline environment. Bacteria and viruses love an acid environment, but cannot survive in a healthy alkaline state. Add more dark leafy greens such as kale, silverbeet and spinach  to your diet which will not only boost your alkalinity they will provide a balance of vitamins, mineral and phytonutrients which will enhance the body's immune system.

Get plenty of rest and relaxation - Stress and tiredness weaken our immune system and we get ill much easier when we are run down. Our body naturally restores and recuperates during rest and sleep. Allow your body to recover and fight illness by getting 7-9 hours sleep each night. Yoga and meditation are great ways to relax.

 

Avoid bad habits - Convenience and pre-packaged foods, caffeine, alcohol and smoking are all harmful to the immune system. Cutting back on these and replacing them with whole foods, herbal teas and fresh juices and smoothies are a great way to support your body and get rid of cravings.

 

Work up a sweat - Exercise is a great way to warm up your body and keep you fit. By working up a sweat the body has an opportunity to release stored toxins through the skin the body's largest organ. 

 

Drink plenty of water- keep yourself well hydrated by drinking at least 2 litres of good quality water per day. This will help your body flush wastes and dilute mucous, helping eliminate bacteria and viruses which make us ill. Try our Mega Hydrate a revolutionary product that helps rid your body of toxins and free radicals like no other supplement.

Strengthen your immune system with these foods - Don't wait till you get a cold try to include the following foods into your diet to strengthen your immunity naturally:

Garlic - has anti bacterial, anti fungal and anti viral action for protecting against infections
Seaweeds - touted as superfoods because they offer extraordinary health promoting compounds not found in any other land vegetables. They have anti cancer properties and help boost the immune system. We have a few varieties you can experiment with: dulse great in salads available in leaf or flake form, wakame great in a miso soup or salad, sea spaghetti and kelp noodles make wonderful healthy alternatives to pasta.
Shitake Mushrooms - used for thousands of years in Asia for there phenomenol healing properties. They contain lentinan an immune strengthener that stimulates the system to clear cancerous cells. Try our organic variety of shitake
Vitamic C- exceptional sources are of course citrus, broccoli, but even higher levels are found in Goji Berries, camu camu and even chia seeds!
Miso - a rich source of protein, fibre and B vitmins for energy production and nervous system health. Unpasteurised organic miso contains active lactobacillus, which aids digestion and strengthens immunity. 
Vitamin D - Vitamin D deficiency affects a large proportion of people today. Vitamin D promotes the growth and development of bones and teeth. It is also heralded as having anti-cancer effects and boosting immunity. Sunlight is the easiest way to obtain this vitamin however quite often we don't absorb it or we don't actually get out enough to see the sunshine.  Talk to your health care provider about testing your level and supplementing if needed. 

 

Pick a couple of suggestions from this list and stick to them to avoid the flu this winter season!

Information from www.conscious-choice.com