Balance Your Life With Routines And Rituals…

With the obesity epidemic on the rise, many people are concerned about their health and are eager to eat right and exercise more. Unfortunately, for many of us this is easier said than done. People today lead busy lives. Many people are running from work to a child’s sporting event, or this meeting or that meeting and don’t feel they have time to breathe, let alone follow a normal routine or hit the gym. Yet, a routine can be just what you need. Many people break their regular routines when they are busy, thinking they will get more done and feel better about themselves. This thinking however, often backfires and may leave you feeling and out of sorts. In reality, you can feel more alive when you balance your life with routines and rituals.

exercise

Routines and rituals keep us grounded and help us perform better. Routines are habits that give structure to our daily lives—brushing your teeth, a morning cup of coffee, organizing your calendar, a daily walk, visiting the gym, or eating dinner at the same time. Routines help keep us organized and on track, although they do require discipline and will power. Rituals, on the other hand, are a little different. They are more celebratory in nature and include, going to church, praying, meditating, attending a wedding, or celebrating a birthday. “Rituals connects us to community and to society in general. Routine reinforces our sense of control over our every-day lives.”¹ The bottom line is we need them both to feel balanced. When one or another is missing, we can feel off and feel like something is wrong.

meditating

For years, I’ve had a morning routine that included a walk outside. Well for some reason the other winter, I became little lax with my walking. Walking is  part of who I am, so when I miss going a few days in a row, I really feel off. Walking is uplifting to me and gives me energy for the day. I find the sounds of nature soothing too, so it is no wonder I wasn’t like myself. Funny how simple routines can keep us in balance.

walking in nature

In my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about self-care and how important it is in our lives. Routines and rituals are a from of self-care, and are something we all need. They can help re-energize your body, provide activities for enjoyment and feed your spirit.

Hal Elrod, in his great book, The Miracle Morning, gives us a set of daily practices that he calls S.A.V.E.R.S. When done daily, he claims they will change your life. Give these routines and rituals a try to help balance your life and feel more alive.

Hal Elrod’s Miracle Morning Life S.A.V.E.R.S:

S= Silence: Take at least 10 minutes to be silent. You can just sit still, pray, or meditate. This time is important and gives you some time to just be.

A= Affirmations: Use positive phrases to affirm your goals and aspirations. (e.g. I am positive, I am a hard worker, I am a caring person, I am loving, etc.)

V= Visualization: See yourself as having already achieved a goal. Picture yourself already having accomplished a task. You can use a vision board with drawings, or pictures of certain items, or can just envision them in your mind.

E= Exercise: Set aside a minimum of 10 minutes each morning to do some sort of exercise, whether it is walking, yoga, biking, stretching, etc.

R= Reading: Set aside at least 10 minutes each morning to do some sort of reading, preferably read some thing that is inspirational. This helps set the tone for the day and establishes a positive mind-set.

S= Scribing: (Journaling) Set aside at least 10 minutes to record some positive thoughts that came to you from reading, meditating, praying, etc. This allows you to record your thoughts and generate ideas, etc.4

Thanks for reading!

Barb

Reference:

¹ https://www.huffingtonpost.com/rhoda-p-curtis/routine-and-ritual-two-pi_b_1113845.html

² Elrod, Hal. The Miracle Morning. ©Hal Elrod International.2014. pg. 53-81

5 Ways To Boost Your Smoothie!

Smoothies have become a popular choice for breakfast these days and why not?Many people are concerned about their well-being and are looking for ways to eat healthier. Smoothies provide a quick, easy way to include a variety of healthy, whole food ingredients in your diet. They also can be fun to make, as there are many options and combinations you can try. While many people use protein powder and fruit, there other selections you can add to your smoothie mix to add more vitamins and boost your nutrient intake to make it better for you. In this blog, I wanted to share 5 ways to boost your smoothie. Let’s take a look…

Learn 5 Ways To Boost Your Smoothie:

Boost Your Smoothie

  1. Greens—Many people naturally add a banana or another type of fruit to their smoothie, but adding vegetables, especially greens, is a great way to boost your nutrient intake. Try adding a handful of spinach, or kale to your smoothie for some added vitamin C, calcium, magnesium, potassium, vitamin K, vitamin B6, iron and more. When I was dealing with iron deficiency anemia, smoothies became a staple in my diet. Many protein powders contain a healthy dose of iron and when you add greens and other vegetables, it boosts the iron content even more. In my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about the importance of eating vegetables at every meal and how adding more greens to my breakfast smoothie helped improve my energy level. As an added bonus, I became less prone to getting sick. Make sure you experiment with adding more greens to you diet to experience a boost in your nutrient intake and health too.
    spinach greens
  2. Super Foods—Why not start your day with an added boost of energy? Super foods are foods that are considered nutrient dense and extremely beneficial to the body. Try adding super foods such as coconut oil, maca powder, cacao nibs, or chia seeds to your morning smoothie to help improve your well-being.  Super foods can help make you feel super good and super energized and who doesn’t like an extra kick-start to get the day going? Try adding one or 2 to super foods to your smoothie to see how they make you feel. As you go along, you can try more or mix them up and see how your energy improves.
    coconuts
  3. Protein—Over the last several years protein powders have become extremely popular and many people like to add them to their smoothies. There are many options when it comes to protein powder including, whey, vegan and bone broth varieties.  Make sure you choose one that works best for you and look for a good, quality brand, (one without a lot of additives and sweeteners).  If you are not a protein powder fan, try adding peanut butter, another nut butter, nuts or seeds to your smoothie to get your morning dose of protein. Play around and see what you like best.
    peanut butter
  4. Healthy Fats—Avocados are another nutritious item you can add to your smoothie. Avocados contain healthy fat and fiber your body needs and craves. Try adding a half of avocado to your mix to not only get some good fat, but some extra vitamin C, E, potassium and more. You can also add cashew butter, peanut butter, almonds, macadamia nuts, pumpkin seeds, or sunflower seeds.
    avocados
  5. Spices—You can also add a variety of spices to your smoothie to enhance the nutrient content and flavor. Try adding cinnamon, turmeric, cayenne, nutmeg or ginger to your smoothie. Many spices contain antioxidants, vitamins and minerals that help promote good health. Some of them also contain warming properties, which are especially beneficial during the winter months.Try adding some fresh ginger to help fight a cold, the flu, or aid in digestion.
    ginger

Thanks for reading and happy smoothie making!

Barb

P.S. If you are looking for more ways to improve your health and live a healthy life-style, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Recipe: Ginger Chicken Broccoli Stir Fry Delight

In this blog, I wanted to share a recipe for some Ginger Chicken Broccoli Stir Fry Delight, I recently made. I had some chicken, broccoli and mushrooms and a few other fresh vegetables on hand and decided to turn them into a delicious, delightful meal. All it takes is a little meal planning, some healthy ingredients and a little time. It is not hard to eat healthy. Cooking can also be fun, if you give it a chance and play around a bit. I found this recipe on Pinterest, but changed it up a bit, by adding some additional vegetables, including some fresh cherry tomatoes and zucchini slices for some added vitamin C, iron and fiber. I also gave some options to if you wanted to make a few of the ingredients a little healthier. Give it a try if you like.

Ginger Chicken Broccoli Stir Fry Delight

ginger chicken broccoli stir fry delight
ginger chicken broccoli stir fry delight
  • 2 chicken breast, cut into pieces
  • 1-1/2 tablespoons olive oil
  • 2-3 cups (12 -14 oz) fresh broccoli, florets
  • 1 small onion, cubed or sliced
  • 8 ounces button mushrooms, sliced
  • handful of cherry tomatoes sliced
  • 1 small zucchini sliced
  • 1/2 cup chicken broth
  • 1/4 cup water
  • 1/4 cup soy sauce or coconut aminos
  • 2 tablespoons brown sugar or coconut palm sugar
  • 1-1/2 tablespoons grated ginger
  • 3 cloves garlic, grated
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 tablespoons cornstarch
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sesame oil

Combine the chicken broth, water, soy sauce or coconut aminos, sugar, grated ginger, garlic, red pepper flakes, black pepper, sesame oil, and cornstarch in a medium size glass bowl. Mix together until the cornstarch dissolves and then set aside.

Heat 1 tablespoon of the olive oil in a large frying pan over medium high heat. Add the chicken and cook for several minutes, until crisp. When fully browned, remove the chicken from the pan and place on a plate and set aside.

Add the remaining 1/2 tablespoon of olive oil to the frying pan and add the broccoli, mushrooms, onions and zucchini. Saute the vegetable mix until the broccoli turns bright green and the mushrooms are tender. This will take several minutes. Add the prepared sauce to the vegetables. Top with sliced tomatoes. Stir to coat the vegetables and warm tomatoes. Add the chicken back into the frying pan and stir to coat everything. Serve warm alone or with rice, or use quinoa.

Enjoy!

Barb

P.S. If you are looking for ways to live a healthy life-style and also want to find more good recipes, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

5 Protein Breakfast Ideas For Sustained Energy…

Did you know that breakfast is thought to be the most important meal of the day?

breakfast
breakfast

That’s right and is why you should eat breakfast for sustained energy every day! Many nutrition experts agree that after a long night’s sleep your body needs nutrients to fuel your body and help you get your day going. Unfortunately, many people skip breakfast, or opt for something sweet and sugary, such as a donut or breakfast cereal. While eating cereal may be better than eating nothing at all for breakfast, it is a carbohydrate, which your body tends to burn fast and may leave you feeling hungry in a few hours. Many cereals also contain sugar, which causes inflammation in your body. To avoid hunger pains and help keep your energy up, it is important to add protein to your breakfast. Protein stays with you longer and helps give you lasting energy. In fact, according to research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein.¹ That’s a good reason to start adding protein to your breakfast. Why not give your body the sustained energy it needs and help prevent over-eating at lunch-time? That sounds like some “Win Win” advise. Following are some breakfast ideas for you.

5 Protein Breakfast Ideas For Sustained Energy:

  1. Breakfast Egg Burrrito
    breakfast burrito
    breakfast burrito

    Eggs are great source of protein and are not only tasty, but good for you. You can add some other healthy ingredients to your eggs too, including black beans to bring your protein intake up even more. You can also add in other vegetables such as peppers, onions or tomatoes to give your body a boost of vitamins and other nutrients to help fuel your body. You can eat your eggs alone, or wrap them up in a corn or flour tortilla for a quick, easy meal.

  2. Peanut butter toast
    peanut butter toast
    peanut butter toast

    Nut butters such as peanut butter and almond butter are a great source of protein. Spread a little of this tasty butter on some whole wheat or sour dough toast. You can also find a gluten-free bread option if you have gluten sensitivities, or spread your peanut butter on apple for another option. Look for healthier versions of peanut butter and other nut butters, as some brands may contain a lot of sugar, or other additives. Make sure you read the food label to know what you are buying.

  3. Yogurt
    yogurt breakfast
    yogurt breakfast

    Many people are a fan of yogurt and enjoy eating it for breakfast. Yogurt typically contains a healthy dose of protein, but may contain sugar and other added ingredients. Look for a Greek version, as a healthier option. Keep in mind that plain yogurt is also better for you than one with added fruit or other flavors. You can add in your own fruit, nuts and seeds to make it healthier and provide more protein, good fat and nutrients.

  4. Breakfast Smoothie
    breakfast smoothie
    breakfast smoothie

    Breakfast smoothies are a popular choice for many people. They are easy to make, good for you and quite tasty. You can use a variety of ingredients including protein powder, nuts, fruit and vegetables. You can also add in a variety of super foods including coconut oil, chia seeds, maca, cacao chips and more. For a simple smoothie, you can try a scoop of vanilla protein powder, banana, handful of spinach, 1 tsp. of coconut oil and some almond or coconut milk. There are many options, so play around and see what appeals to you.

  5. Oatmeal
    oatmeal
    oatmeal

    Eating oatmeal for breakfast is a great way to start your day and will give you a burst of energy and protein. Feel free to add other items to enhance the taste and protein content. You can add apples, blueberries, walnuts, almonds, coconut and more. Play around to find that perfect taste you enjoy.

Thanks for reading!

Barb

P.S. If you would like other breakfast recipes to try and learn more about living a healthy life-style, check out my new book, Wholey Cow A Simple Guide To Eating And Living. Grab a FREE chapter here.

Source:

¹Kelly, Diana. “High-Protein Breakfast Ideas: 8 Easy Options.” Reader’s Digest, www.rd.com/health/wellness/high-protein-breakfast-ideas/.

Recipe: Rhubarb Strawberry Muffins

I don’t know about you, but I love rhubarb. It is one of the first things to blossom in my perennial garden and reminds me of my childhood. My mother always had some growing in her garden, and often made rhubarb pie, or rhubarb crunch, which was so tasty.

Rhubarb not only tastes good, but is good for you. It is loaded with fiber and has anti-inflammatory properties. It is also rich in vitamin K and is beneficial for those battling iron deficiency, as well as beneficial in the prevention and treatment of diabetes and Alzheimer’s.

With all of the rain we had recently, my rhubarb was ripe, so I decided to pick some over the weekend. I usually like to make a rhubarb pie, or rhubarb crisp, but I thought I would try something a little different this time around. I’ve never made rhubarb muffins before, so I thought I would give them a try. I decided to add some strawberries to the mix too, and they turned out being pretty tasty. In this blog, I thought I would share the recipe. They are easy to make and the recipe includes some healthy ingredients, including walnuts and flax seeds. Give it a try if you like rhubarb.

Rhubarb Strawberry Muffins


1 stick butter softened (You can also use coconut oil.)
3/4 cup sugar (You can also use coconut palm sugar.)
2 eggs
1-1/2 cups unbleached flour
1 tsp. baking soda
1/2 tsp. salt
1/2 cup ground flax seed
1 cup chopped fresh rhubarb
1/2 cup strawberries sliced
1 tsp. vanilla extract
1 cup chopped walnuts or other nuts such as almonds, pecans

Topping:
1/2 cup sugar (You can also use coconut palm sugar)
1/3 cup flour
1/4 cup butter softened (You can also use coconut oil.)
1-1/2 tsp. ground cinnamon

Preheat oven to 350 degrees.  Grease muffin tins, or line pan with cupcake liners. In a mixing bowl, combine the egg, butter, vanilla and sugarr. Add the flour, flax seed and baking soda and salt. Mix well. Add in the nuts and then gently mix in rhubarb and strawberries. Spoon the batter in muffin tins lined with muffin cups, or directly into greased muffin tin. Set aside. Mix together the topping mixture, until blended and crumbly. Sprinkle the individual muffins with the topping mix. Pour the mixture into the prepared muffin tins. Bake muffins for approximately 18 minutes. Makes 18-24 muffins.

Enjoy!

Barb

Invest In Some Affordable Health Care…

Affordable health care is something we all want. While many people are counting on the government to help out, it’s not going to happen overnight. It takes time, money, research and a lot of planning to find something that really works and is affordable to many.

In the meantime, why not take matters in your own hands and invest in yourself? We all have choices, when it comes to health and well-being and eating more whole foods is one way to help you stay healthy.

Did you know that over 65% of Americans are over weight and almost half the population has a chronic disease?¹

That is alarming and something we should all be concerned about! People often look for a quick-fix to a growing waistline, or medical problem. The truth is there is no quick-fix. Most people don’t gain a bunch of weight over night, so why would you expect to lose it so dramatically? Weight gain is typically the result of over consumption and eating a poor diet, which often includes eating a lot of processed and fast foods over a period of time. Many processed foods contain added sugar, hydrogenated oils and other preservatives and chemicals that can pack on the pounds. If you continually feed your body these types of foods, health issues can also arise over time.

In my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon, I talk a little about this and how a life-style change incorporating better eating habits and staying active is a better solution to dieting. Why not be proactive and choose more foods that provide the nutrients that your body needs to stay healthy such as whole grains, fruits, vegetables, nuts, seeds and meat? While you don’t have to eliminate processed foods altogether, you can look for ones that are better for you and have fewer ingredients. You can also try and incorporate some sort of exercise into daily routine. You don’t need to necessarily visit the gym, but it is important to find some sort of activity you enjoy.

I am passionate about helping people take control of how they eat and what they eat. That is why I am happy to say that my book is now available on Kindle for only $2.99! I wanted to offer a promotion to make it affordable for many of you.

Wholey Cow!

I hope you invest in yourself. Here’s the link to Amazon if you want to check it out!

Thanks for reading!

Barb

Source:

¹“Overweight and Obesity Statistics.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 16 Jan. 2017.