A Practical Approach to a Lifestyle of Wellness in 2016

As we get further into 2016, how are your resolutions holding up?! A lot of us make resolutions on New Year's Day in an effort to live better, however, as we get further into the new year, many of those resolutions tend to go by the wayside. If your resolutions include eating better, exercising, and adopting other healthy habits, here are a few tips to help in your quest for wellness:

1. Improve Your Intake

• H2O! ~ Simply increasing your water intake will help detoxify your body and motivate you to be more conscientious of what else you’re ingesting. Try adding tasty essential oils to your water make it more interesting. Lemon, Lime, and Tangerine are all favorites, but don’t forget Grapefruit, Lavender, and Peppermint! In fact, try making your own Grapefruit-Mint Spritzer to enjoy a great blend of flavors that may make sweets and sugary drinks a little less appealing.

• Super Snacks ~ Replace your favorite unhealthy treats with wholesome alternatives to help you stay on track. These Nuts About Wolfberries Energy Bars and Wolfberry Crisp Bars can be made ahead of time for a delicious and satisfying snack anytime you’re tempted.

• Supplements ~ If NingXia Red^® and Wellness Supplements^™ aren’t already part of your daily regimen, try adding them in the coming year to add an infusion of nutrients and essential oils to your day.

2. Sneak In Some Exercise

• Take the Scenic Route ~ We keep hearing it because it keeps working! Walk the long way to the bathroom, park further away in the parking lot, or take the “bumblebee” approach to your grocery list. A few more steps each day go a long way in the end.
• Flex ~ In line at the store, on the couch watching TV, during your shower, or any other time you are otherwise sedentary, flex your abs for 10 seconds at a time and repeat at least 10 times to tone and strengthen your core.
• Ditch Your Desk ~ Forget the phone or email and walk to your co-workers’ desks to talk, have walking meetings, pace while you are on the phone, stretch regularly at your desk, and take a short walk for your breaks. It’s easy to get your 30 minutes of exercise each day when you break it into 10-minute increments.

3. Review and Revise

• Meditate ~ Take time each day for quiet reflection and meditation on your goals, as well as your peace of mind. Just a few minutes to nurture your soul each day will help give you a greater sense of purpose and well-being.
• Track It ~  The simple act of observing something creates observable changes. So keep track of your food and water intake, your exercise, your meditation, and any other goals you have ~ you are bound to improve on them!
• ALL Results Motivate Change ~ Even if the scale goes up or you miss your workout, recognizing mistakes and their consequences will help keep you motivated to improve. Likewise, your positive results will help you keep up the great work.

Small changes can make a big difference in physical, mental, and emotional health. What are some changes you have already made for a better you in 2016?

Have Questions?! Contact Me HERE!

Get started on YOUR amazing essential oils journey here:

www.NaturalLivingEssentialOils.com

Beans: The Undervalued Superfood

Beans & Legumes

We've all heard the expression "shop the perimeter of the store." But if you skip the middle, you're missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn't pass up. Like beans, one of the most neglected and under-valued items.

Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.

Though they've been around for centuries, beans are a modern-day superfood. Why? Let's count the ways.

1. They Are Heart-Helpers ~ Beans are "heart healthy" because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can ditch up to 40 percent of the sodium by rinsing them in water.

2. They Are Low In Fat ~ Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they're processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.)

3. They Pack Protein ~ The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish can count on beans as an alternative choice.

4. They Balance Blood Sugar ~ With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.

5. They Cut Cancer Risk ~ Scientists recommend that adults consume 3 cups of beans per week to promote health and reduce the risk of chronic diseases, like cancer. That owes to their abundance of fiber and antioxidants.

6. They Will Move You ~ Filled with fiber, beans can promote regularity by preventing constipation. To maximize your meal, be sure to accompany high-fiber foods with ample fluids, like still or sparkling water. Weighing in at 5 to 8 grams of fiber per 100 grams (3 ounces), beans are ideal for those who are sensitive to gluten, a natural protein found in products containing wheat, rye, barley, and sometimes oats. If you do have food allergies, however, check the food label or contact the manufacturer to be sure the product is safe.

7. They'll Satisfy You ~ Because beans are metabolized more slowly than other complex carbs, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

8. They're Convenient ~ Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. They even come in flour form.

9. They Are Wallet-Friendly ~ Beans can are the least expensive source of protein, especially when compared to meat.

10. They Are Nutrient-Rich ~ Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. The Dietary Guidelines for Americans refer to many of these important nutrients as "shortfall nutrients," meaning most of us aren't getting enough of them. Beans can help you step up to a more complete plate.

11. They're Versatile ~ They can be incorporated into a main dish (chili), side dish (rice and beans), appetizer (soup) or snack (dip). It's easy to be creative when you have kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils in your pantry. Take advantage of their various shapes, sizes and colors when planning meals. 

Bulk Beans & Legumes

Recipe ~ Guacamole Reinvented :)

Once the flesh has been scooped out, halved avocado skins make pretty single-serving cups for guacamole; serve them on saucers, surrounded by tortilla chips. They make a tasty preamble to a vegan chili supper or a Mexican-style vegan stew.

What You Need:

3 small avocados
3 small oranges
2 cups radishes, diced
1 ½ cups finely chopped romaine lettuce
6 green onions, finely chopped (1 cup)
3 drops YL Lime Essential Oil
¼ cup chopped cilantro
1–2 drops hot sauce, optional

What You Do:

1. Halve and pit avocados. Score each avocado half 7 times lengthwise and 7 times crosswise to dice. Scoop out with soup spoon, and place avocado dice in large bowl. Reserve avocado shells.

2. Cut peel and pith from oranges with knife, then slice each orange into 4 slices. Cut each orange slice into 6 small triangular pieces. Add to bowl with diced avocado. Add radishes, romaine, green onions, Lime essential oil, cilantro, and hot sauce (if using) to bowl. Season with salt and pepper, if desired, and gently toss to coat.

3. Scoop avocado mixture into avocado shells. Serve immediately.

Serves 6 ~ Enjoy! 

How to Share Your Conscious Values (Without Putting Others Off!)

Relationships can be somewhat complicated, and may require a delicate balance, as well as a certain amount of compromise when it comes to individual lifestyles.  New friendships can also be difficult to negotiate in the beginning. Expressing your opinions and conveying your values early on is tricky, as you may not wish to come off as moralizing or shaming, however you also wish to remain steadfast in the practices that you have established in your life, and that have brought you personal joy.  Here are some kind and effective ways to let your family and friends understand who you are and what is important to you:



1. Share Beautiful and Inspiring Pictures . . . . 

Take advantage of our visually influenced culture by sharing images of your healthy, happy, nature-loving lifestyle by posting on social media with just a short, descriptive caption. Try not to go overboard, as we all have friends who do just that.  We may have even done it ourselves.  So, if it feels too much like "work" to promote and share your values, or if you are trying to hard to convert others, it’s probably safe to assume this will backfire and have the opposite effect of what you had intended.  Sharing should bring joy to you, as well as those you are sharing with, and it should reflect who you are as an individual.  You are not your designer clothing, your lunch entree, or the car you drive, so try to find things that are more personal and speak to what makes you unique.

Raven at Sunset ~ Great Lakes Region

2. Share Personal Stories . . . . 

There's a saying that goes, "facts tell, but stories sell" . . . . not that I'm trying to sell you anything here.  My point is that people relate to personal stories much more deeply than they do with a list of facts.  Yes, facts are definitely important, however when you are able to open up to someone about an experience that transformed your life for the better, you will have a far greater impact on that person.  Perhaps you found yourself stuck in a deep rut of unhealthy eating habits, a stressful environment, or drinking to excess as a way to loosen up.  What did you find was your catalyst for change?  Or, perhaps you read an article about the horrific practices within the food industry that caused you heartache and got you thinking about the foods you consume and where they come from. Whatever your reasons for adopting your current values and clinging to them with tenacity, make sure your story is a story about you ~ what changed (or helped maintain) who you are and how you feel ~ and not a sermon on why someone else should change or feel the way you do.  Also, you may want to use this conversation as a good time to learn about others' values.  When we open our hearts and our minds, we never know what we may learn.



3. Share Amazingly Good-For-You Recipes & Food by Hosting a Get-Together . . . . 

If you're already on the path of eating a healthy, plant-based diet, or, if you are still in the process of learning how, I believe a really great way to share (and perhaps learn from others!) is to invite friends and family to a casual get-together which highlights plant-based foods.  I have done this in the past without revealing that every dish was plant-based, and even the toughest crowd was amazed at how good everything tasted.  This gives you a fantastic opportunity to introduce others to hearty, yet healthy veg dishes without coming off as “radical” or “picky” about food. With this one really fun event, you are opening up your home, offering great-tasting noms, and perhaps a new way of thinking about food. On the other hand, if you are invited to someone else's shindig, offer to bring a plant-based dish. This will give you the opportunity to share not only what you have prepared, but also one of your important values . . . . and, you will be sure that there is something for you to eat, in case the menu is limited otherwise.

White Bean Dip w/Toasted Pita Triangles

4. Share Your Fitness Pursuits . . . . 

Perhaps there is a yoga class you have been wanting to try, or maybe you are looking for a walking partner to keep you motivated.   Doing these activities together can help strengthen an existing relationship, or help a new friendship blossom quickly.  If you both have a desire to exercise and eat healthily, together you can seek a variety of workout activities, as well as delicious plant-based fare. The choices are unlimited . . . . walking, biking, swimming, going to the gym, yoga, pilates classes, or even team events like softball or volleyball.  While the yoga thing may not be your favorite bonding activity, you may eventually decide to pursue one-on-one yoga instruction as a means to find both peace and fitness in your life. You never know the effect another person's values (or your own!) may have until you invite people in.



5. Sharing Gifts that Reflect Your Values . . . . 

If an opportunity for gifting is in your future, use it as an avenue to express to your friends and family a little something about yourself. Put some thought into a gift that both reflects your values and will be useful to, or appreciated by your friend. If  plant-based, healthy eating is important to you, bake something amazing and slip a little recipe card in with it.  Or, if you’re passionate about recycling, make or seek out eco-friendly or upcycled creations to present to your friend.  If reducing your carbon footprint is an important issue to you, consider planting a tree, or giving carbon credits in someone’s name.  Many years ago, my fiance (God rest his soul) and I started doing things to offset our carbon footprint by planting trees, getting our homes off the grid with solar, geothermal and wind power, driving hybrid vehicles, donating to the carbon offset fund, etc.  Every little bit makes a difference, so share these ideas with others who feel the same way you do!

Eco-Friendly Gift Ideas

Using some or all of these methods to express your individual values can help set your relationships with your family and friends on a new and inspiring path, and can also create great opportunities for bonding and learning more about each other. May all your relationships flourish and endure!