Channel Your Inner Lorax

Happy Earth Day! This is a holiday that has always been an important holiday to celebrate in my household. I feel like this year, it can't be a more appropriate time with so many headlines in the news of chemical & oil spills, fracking and all the controversy surrounding what is actually in our food supply. It is so important that future generations understand how important it is to live in balance and harmony with our planet. My son may be too little to understand what we're doing today but I feel the exercise is still important, so I'll tell you about my plans for the morning and maybe it will inspire you to incorporate some of these activities into your day, week or even month. It sounds cliche but we really should live our lives as if it were Earth Day every day.

We are starting our morning off by heading to a local farmers market. Not only will be getting some really yummy food from framers and local food artisans (in my neck of the woods there are a lot of Amish food crafters), but we'll also be reducing our carbon footprint and supporting our local farmers. Be sure to remember your reusable shopping bag when you go.

Then we'll enjoy a nice long walk outside (weather permitting) , enjoying all the signs of spring that are finally blooming and appearing all around us. My son enjoys seeing the pops of color and hearing all the birds chirping.

Next we'll be focusing on growing things. Planting a tree is always a popular activity in celebration of Earth Day. We don't have much room for another tree in our yard so we're working on our yard instead.  This is a great day and time of year to plant seeds for your summer garden. This is a perfect activity to get little ones involved and teach them where their food comes from. if you don't have a nice yard to plant in, start a container or windowsill garden.  The kids can have fun painting the pots that their plants will grow in. We're making some keepsake pots like this one to give to our parents' for Mother's Day.  I love the butterfly wings made from little feet.  Little hands also make a great tree trunk and then the kids can paint on leaves of a tree with their fingerprints.

Finally we'll wrap up the day with a nice home-cooked dinner. You can introduce the family to a new vegetarian dish or if your family are meat eaters, introduce them to some grass fed meats, often available at your local farm market. Grass fed beef is not only better for the environment but its better for you as week. Its a great source of Omega 3 fatty acids and it tastes amazing!

However you decide to celebrate Earth Day, I hope you have a happy one.

Chia Seeds- not just for growing windowsill pets anymore

Yup! You heard me correctly, the seeds they used to grow those silly Chiapets are  the same ones that natural health food stores are selling like crazy these days. I began to wonder why so I thought I'd research & try these little seeds out for myself. Here's What I found out.

Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century, AD, but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals). Until fairly recently, chia was produced by only a few small growers, but commercial production has resumed in Latin America, and you can now buy the seeds online and in health food stores. 

These little Chia seeds are one of many grains that provides excellent health benefits when grown in to sprouts. The difference with Chia seeds is that you don't have to sprout them to get a really good nutritional punch. They can be sprinkled on hot cereal and used in baking, for a nutritional boost comparable only to flaxseed in Omega 3 and dietary fiber content.

Chia seeds are full of  protein and dietary fiber. Chia seeds are also high in anti-oxidants and have been found to be beneficial to diabetics due to their ability to inhibit the speed of carbohydrates being turned into sugars. The seeds are also being used as a diet aid because they help a person feel fuller and, therefore, curb hunger. There's evidence to suggest they can reduce blood pressure. They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!

Why should you should eat chia? Here's a few more facts: just 2 tablespoons of chia seeds has:

1. Five times the amount of calcium in milk (plus boron which helps you absorb it)
2. Three times the amount of antioxidants in blueberries
3. Three times the amount of iron in spinach
4. Three times the amount of fiber in oatmeal
5. Two times the amount of protein of any other bean, seed or grain
6. Two times the amount of potassium in a banana

Because chia seeds expand up to 3 times their original size when wet and have such a high fiber content (great for regularity!), they can help you eat less and stay full longer by bulking up your meals and crowding out fat, sugar and calories (great for weight loss!). Consuming chia seeds increase energy and endurance (great for runners!). They also help your body rebuild muscle after exercise and during and post pregnancy. Chia seeds have more Omega 3’s and a much longer shelf life than flax (and can be substituted in any recipe for flax).

I've been experimenting with them & discovered that they really give me a nice burst of energy when I mixed them into pudding, mixed them into my snacks and I really love them in my breakfasts.  While there are countless ways to incorporate chia into your daily meals, here is one particularly delicious (and easy!) dessert that you can feel great about eating.

Chai Chia Pudding (Serves 6)

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond (or coconut) milk
• 5 pitted Medjool dates
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/8 teaspoon cloves
• 1/8 teaspoon nutmeg
• 1/8 teaspoon ground ginger

Directions:

Combine all ingredients except chia seeds in a high-speed blender and whirl on high until smooth. Whisk liquid into chia seeds in a medium bowl and stir to combine. Place in fridge for 1-2 hours, until thick or overnight. ENJOY!

Chia has a nut-like flavor. You can mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca." As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

I had a late work morning today and thought I'd treat myself to a yummy and power packed breakfast to help me get through my busy day. I decided on a recipe that I'd seen on the Oh She Glows Blog : Sweet Potato Oatmeal Breakfast Casserole. 


I thought it was pretty yummy. I hope you enjoy these recipes too. Have a great week everyone!
 

Celebrate the Small Stuff

It is so important to celebrate not only the big victories in one's daily life, but the small ones as well.  Case in point : we received quite a bit of snow overnight and this morning was trash day. Due to snow last week, we slept in and missed trash day entirely. I don't know about you, but the two weeks surrounding Christmas and New Year's are probably the most trash we put out all year... Filled an entire can (so not normal for us).  Anyway, as many of you know, I'm expecting a baby in three weeks or so.

Warning...Small side rant: Throughout my pregnancy everyone keeps telling me, "take it easy, you're doing too much."  I have to be honest. Every time I hear this, it really pisses me off. I'm pregnant, not recovering from major surgery or a mega ordeal that affected my body drastically... yet.  While pregnant, I wish people could realize that I know my body and my limits. I will definitely know and feel it if I overdo things. When I need to take a break or a nap I will.  I will definitely suffer for not listening to my body, so please, just trust my judgement and that of the other pregnant overachieving women in your lives.   Americans tend to be one of very few cultures in the world that makes a big stink about this.  I think the rest of the world is smarter in their  thinking: let the lady take it easy for a while after she gives birth.  Its a major ordeal to recover from and she is going to need some help for a few weeks.  

Back to the point: This morning I woke up and realized I had to get the trash out. I'm in nesting mode, so needless to say I'm cleaning a ton and clutter is driving me insane. The trash needed to go away. So I chucked on my boots and picked up a shovel. Before I realized it, I had shoveled the entire driveway. I wheeled the trash out just in the nick of time, as the truck was coming around the corner. Woohoo!  I felt like doing a cartwheel, except my lack of balance these days and my large protruding belly spoke to my common sense and prevented me from doing so.

Instead of celebratory gymnastics,  I'll be  treating myself to a good nourishing breakfast: a cinnamon raisin ezekial muffin with almond butter and a glass of green juice.  I'm turning today into a "hooray for me" day, so naturally I will be relaxing in my kitchen (and maybe do a little prenatal yoga). I 'm going to make a nice loaf of banana raspberry oatmeal bread for future snacking and a yummy pot black eyed pea stew  for dinner, while jamming out to some of my favorite tunes. Goal setting is so much easier when you celebrate the things you do every day.  Its amazing the difference a little bit of positive reinforcement makes when you get some every day. So yes, celebrate your big accomplishments, but don't forget to reward yourself for the little ones too. It will make the week fly by and your gratitude jar will be overflowing at the end of the year.

P.S. for those of you who are curious, I will be posting the banana bread and stew recipes later in the week on my pinterest board: LIB recipes.   You can follow me on pinterest.com/LifeinBalanceHC

"Today I will Live inThe Moment, Unless Its Unpleasant...In which case I will eat a cookie"- Cookie Monster

Being very pregnant, getting lots of fiber in my diet is super important to me right now.   One of my favorite ways to eat more fiber is incorporating lots of oats into my meals.  Oats contain more soluble fiber than any other grain. I use them in oatmeal, muffins, breads and is even a great binder in meatloaf to use instead of breadcrumbs.  If you're trying to lower your cholesterol consuming 2-3 servings of oats per day day can really help. I'm not saying eating 3 servings of cookies every day will help, but the extra fiber in your diet is always a good thing.

With the holiday season upon us, I've got baking on the brain...specifically cookies (as if you couldn't tell where I was going already with this post).  One thing that always bugs me is why do people add regular white flour to oatmeal cookies.  Why add something that doesn't really add nutritional value, when you can use the good stuff for no extra cost? I like to use all oats in my oatmeal cookies. its easy. Just take half of your oats and pulverize them in the food processor to make your own oat flour. As an added bonus, this makes these cookies naturally gluten free. 

16oz rolled oats toasted at 375 for 20 mins

Place half of toasted oats in food processor to make a flour. Once pulverized add 1tsp cinnamon and 1tsp aluminum free baking powder and a pinch of sea salt.

In a mixer, combine your wet ingredients on high speed:

10oz unsalted room temp butter, 6oz dark brown sugar, 3.5 oz organic cane sugar, and beat together to cream until smooth ( about 3 mins)

Slow mixer to low and add 1 large egg, & 1tsp vanilla extract.

Add flour mixture slowly into wet ingredients. Next add optional ingredients such as nuts, chocolate chips or raisins. Also add the other half of the rolled oats that weren't pulverized. Bake 375 12 minutes. If you use 1 tablespoon size drops of dough, this recipe makes about 4 dozen nibbler sized cookies. 

Note: if you have a gluten intolerance, make sure to buy certified Gluten Free rolled oats. Oats do not contain gluten but many brands are processed in the same plants as conventional flours/ I tend to trust Bob's Red Mill brand the most.  Also, if you are vegan or have a dairy intolerance, you can substitute Earth Balance Sticks for the butter. I find they do not alter the texture.

Now the hard part is keeping my husband out of the tins through the week so we have some left for when company comes over.  Hope you enjoy them! 

Too Much Sugar + lots of fake stuff = Overstimulation!

Morning! I've been experimenting on where I get the most followers from and make daily posts on my Facebook page regularly. So, if you feel you haven't heard from me in a while, that's where I've been. Anyway, It's still dark out as I'm writing this at 0-dark-thirty, but I can't sleep.
You can already see why the title of this post fits, as I've already gone off on a tangent before making it to the 2nd sentence of this post. If you haven't kept up with me on Facebook, you may not know that I'm pregnant.... About 6 months, to be exact. I always have been a mindful eater and this month I've really been focusing (more than usual) and pledged, to spend the month of October not eating processed foods at all.

Yesterday morning, I had to have a test to see if I had gestational diabetes. I had asked my doctor in advance if I could try a more difficult way to take this test that my blood tech from my previous doctor had told me about. This phlebotamist had gotten to know me and the work that  I do pretty well. She explained there's a way to take the test eating only natural foods but it was an insane amount of food and a lot of work. I was willing to try it.  I asked my doctor about this and they said there was no such thing that was accurate and this was my only choice. (red flag!!, but I'll get to that later)

Basically, the normal version of this test is an insane amount of glucose & dextrose that you have to drink straight. They call it Glucola.  You also can't eat anything for two hours beforehand. To make it worse, they add a ton of artificial flavors and colors to it. Most people say it's not that bad and it reminds them of drinking orange Hi-C. It was truly disgusting.  For someone like me, it was a swift reminder of why I have avoided eating/ drinking chemical laden foods several years ago.

Needless to say, my body did not react well (by my standards) and here it is almost 24 hours later and I'm still feeling the effects. The first thing I noticed right away was sweating, jitters and mild shakes. The next thing I noticed while driving to the doctors was that I was in a  very cranky & in a very agitated mood. When I brought up these symptoms, the staff said this was completely normal (scary).  Ok, mini divergent rant: Is this why our kids have no attention span, are anxious and have behavior problems..... If you add up what most kids eat in a day now, compared to what I drank, there is not a whole lot of difference. Makes me wonder....yeah, after yesterday, not so much.

I left the docs and was given the go ahead to start eating and drinking again. I started chugging water like it was my job, but no matter how much I drank, I was still thirsty. I had to run home, finish packing an overnight bag and drive down to MD to see my family. I couldn't focus. I forgot several important things I needed. As I drove, everything was distracting me and I continued being agitated and cranky. My face had horrible red blotches on it. I looked terrible, despite a good full night's sleep.

I pulled over and stopped at a store to get some nuts and other protein hoping to regulate myself out. I couldn't take these symptoms. The protein definitely helped me to focus more on my driving. An hour and a half later, once arriving, I ate some more protein and veg. Leveled out a bit more.  My mantra for the day became no sugar or carbs....only water, protein and vegetables in hopes I could even myself out. It did start to work eventually and spending some happy time with my mom and eldest nephew also helped considerably.

I was doing great until we went to dinner at a neighborhood spot and I forgot myself a moment and got a bread pudding for dessert (one of my favs). I have been tossing and turning all night, with racing thoughts and hyperactivity. I haven't felt like this since college ( not good. I was on medication to treat these symptoms back then). Just after college is when I learned the benefits of changing my diet and never had to be on meds again. The change in how much sleep I began getting, not to mention how much calmer and happier I felt was miraculous.

I am hoping getting back to my normal eating habits today, I'll continue to feel better. But this experience taught me three things
1) I need to stick with my gut feelings and if something doesn't gel with what my doctor recommends I need to speak up and get other opinions/ find another solution we both agree on.... or find a different doctor.
2) I will not be abandoning my eating plan again. It does too much that affects my well being and happiness
3) once my son is born I will be enforcing my healthy habits because I don't want him growing up having to feel miserable and not know there is a better way

I hope my own aggravation during this experience can hopefully help some of you from having to go through the same thing.  I hope all of you have a great day.... and be good to yourselves!

Nobody's Perfect, and I wouldn't have it any other way!

Many people assume that those of us who are health coaches eat perfect all the time and are always blissfully happy. While this is true quite often, here is a newsflash: we are only human and we have bad moods too. I believe we've just learned how to turn things around by finding the smallest little postive niblet to focus on.

This morning was a prime example for me. As many of you nkow, I'm about 4 and a half months pregnant. Like many women, at this stage in my pregnancy I am frustrated with a lot of things. Some of which being that my bump is growing quickly but its at that awkward stage where I look really paunchy in the middle, I have no energy and I'm way behind on my daily to-do lists (including keeping up with this blog and my daily chores around the house). I also crave and occasionally munch things I hardly ever eat (I have an unusal fascination with birthday cake lately). These feelings also tend to put one's self esteem in the toilet, despite the fact my brain gets the logical reason for these symptoms, my heart does not understand. I have always been an over achiever and find all this beyond exasperating.

The alarm went off today and I was grumpy. I didn't want to get so early for a part time job,  (that is not exactly all that challenging)... I'm behind on my laundry and since I haven't really made the switch to maternity clothes yet, my choices were limited. I grimaced as I reached for the only dress hanging in my closet. It is a cute little black linen number that I picked up on my honeymoon in Hawaii two years ago. I slipped it on thinking it would get stuck around the middle, but the most amazing thing happened. It fit and with room too!!! I wanted to let a whoop of joy but didn't want to wake up my hubby who was still asleep in bed.

I could not figure out how this was possible. I thought about it on my drive to work and then it hit me: I had a flashback to two years ago.

Just before getting married, to say I was a stressed out mess would be a serious understatement. I was working in a job with a very unhealthy environment that was also rather sedentary. Planning a wedding between two states with lots of friend and family drama did not exactly help either. I became bloated and literally sick. I had already studied Reiki, as well as other holistic health modalities, so I knew this lifestyle wasn't working for me. I needed a big change. That fall I started attending the Institute for Integrative Nutrition. As a health coaching and nutrition student I decided to learn by immersion about all the dietary theories we were studying in school. Please understand, I wan't on a crash diet to lose weight or working out with a trainer like crazy. All that I have done since embarking on this journey a few years ago is change my eating habits to what people now call "clean eating". Ironically enough, this is how I pretty much ate growing up, but its easy to forget because there wasn't so much processed stuff in our food supply back then..... at least not that my family ate.

The other thing I learned at IIN is to balance my work life and relationships better. What works for me is a daily goal to find mini victories each day to help me maintain my focus. Staying healthy and happy is easy once I've done that. 

 

Now, as an IIN graduate these concepts are what I help my clients learn too. Everyone needs a different approach, one that works and suits their own personal lifestyle. Your daily goals and challenges will be different  than mine, but the concept is the same.   No one is perfect and there is no point in beating up oneself. Especially for things that we have the power to change, even when it feels like we can't. My exciting revelation with the little black dress this morning proves that this approach works, even after a long period of time.  Let me help you discover your own personal gifts and power to change your own life.  Call  or email me to book your free initial health consultation today. I'd love to help you find your own path to happiness. In the meantime, be good to yourselves and remember to celebrate your own daily mini victories. I think after work I'm going home to try on my wedding dress to remind myself how far I've come. Have a great weekend!

Warning: Contains Awesome Food Related Profanity

Its a hot early summer day here in Harrisburg. On days when I wake up sweating I usually start looking for some cool recipe inspiration for dinner first thing. In my perusal of recipes featuring lots of cold salads and grilled yumminess, I saw an article on Saveur.com about the winne rof the best new food blog and had to check it out for myself.

I know its weird..... a blog post about another blogger. This blog took me by surprise though. I'm talking about "Thug Kitchen".  You've probably seen the pictures from this blog on Pinterest or floating around Facebook. I find them really funny. A lot of people find them offensive because of the profanity.

Yes, there is a lot of profanity on this blog because this guy is completely passionate about eating healthy. I know I'm not the only person who get s so frustrated seeing what other people eat sometime and find myself swearing. For me, this is usually an internal process. I like the brutal honesty and intensity of this blog. The author wrote it for entertainment purposes, but also to put some good healthy food recipes out in the universe. Bonus if you're a vegetarian because the recipes are, for the majority, plant based. (His girl friend is a vegan.)

So if you have a few minutes, and no children in the room, I suggest you check out ThugKitchen.com 

I'll be back to my old every other week posting schedule shortly. Lots of big news is on its way.... and lots of new recipes too since my garden is going to explode very shortly.  Hope everyone had a happy & healthy memorial day weekend!