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The Problematic Resolution

There is a personal matter with one specific resolution. My goal in wellness coaching is to work with individuals towards their unique dreams while tacking specific hurdles to that person. However, I hear and see this resolution everywhere and with clarity: dieting and body perceptions. It’s the time of newness we are inundated with images of gyms, diets, shakes, scales, plans, and images. A lot is valuable and can be an asset, the danger lies in your why and body perception.

My own journey back to well after having my son started with weight loss then snowballed into aha moments of tackling mental wellness and all kinds of curve balls along the way. One simple resolve to set a goal in losing baby weight was what I needed. That all said. I didn’t diet. I changed it. I did shakes for nutrition but also love my chocolate and pizza. OMG olives and bacon. I work out but found being gentle is more important for my particular body capabilities. I “listened” with filters, figured out what works for me, found grace, and made permanent changes along the way. In the mix, was a real fight to address body perceptions. At first my victories were not happy. Because I wasn’t skinny. As my mental health rose with my physical health, I realized how unbelievably dumb this is. Then the step of anger came. It’s so frustrating being in an industry that bombards you with images of perfection and “how tos.” The most pinned recipes I had for a long time had the word “skinny.” I had to step away and get perspective. Thankfully, changes in how health and wellness looks are happening. Its imperative you understand that healthy looks different. Resentment for those who are “skinny” isn’t acceptable and those who may be slightly over weight or not have a certain look can be health too and it’s not your judgement call. Healthy has different forms and its an internal affair. As you navigate what is your highest wellness, please keep these few things in mind.

It’s an Internal Affair

Its how you love on your self and accept your creation. Its finding your value in your gifts and talents. It’s what you eat to healing and promote physical function. It’s discovering your favorite ways or may be tolerable ways to move to gear up your body and brain. It about you.

Fight the Expectation of Extremes, Un-realities, and Fads.

Dieting sucks. It rarely works. It’s often harmful. While there are common threads in nutrition, there are differences that work for everyone. If you want to lose weight- professionals and common sense eating. Nutritionist, health coach, wellness coach, doctors, or take a nutrition course yourself – I don’t care how. Just please, do not put your body, mind, and soul on that yo-yo or in potential harm. Look for meaningful change in your lifestyle. There are plans, points, and programs out there that can help. Know that what ever change you make, its a long term change. Then keep the scale in perspective. Your weight fluctuates naturally and it can stall out for a time being. Trust your process and listen when things aren’t working in over an extended period of time. A professional can help you guide this. In all this scale talk, muscle weighs more than fat. After I lost weight, I gained some back and still doing a little. My waistline and measurements are not going in a negative direction. I am strengthening and seeing those results. Scale, overall feeling, and all measurements should be taken into account. Make those changes stick. Stopping the yo-yo means cutting the cord to go back.

Work It Out For You

Rarely do I find going to the gym enjoyable. I am love my personal yoga studio and going to yoga studios. I love being outside. I love joining others in their active passions every once and while. Wonderful people own and go to gyms. It’s their thing. Some it’s kick boxing. Just a walk. Refit. Zumba. Pilates. Be open to anything and get to know you. Someone’s passion may become a shared passion. Or it may be love from a distance. Do not feel you have to run or do extremes. I love challenging myself and working within limitations, aerial yoga is for me. Work it for you.

Have grace in those pitfalls and don’t let it stop you getting back on your path. Love yourself while you create a greater you.

Namaste, Juls

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Moderate carbohydrate intake may be best for health- ScienceDaily

Moderate carbohydrate intake may be best for health- ScienceDaily

This is something to take into consideration. Not all carbs are equal and lot are essential to your total body function. I am not promoting at diet or radical changes. Simply, not to take on extreme diets and cut out carbs completely. Oats ,rice, and veggies are a beautiful thing. ūüĆĺūü•ēūü•¶ūüćÜūüćö

Excerpt and link-

A new study has found that diets both low and high in carbohydrates were linked with an increase in mortality, while moderate consumers of carbohydrates had the lowest risk of mortality. The study also found that low-carb diets that replace carbohydrates with proteins and fats from plant sources were associated with lower risk of mortality compared to those that replace carbohydrates with proteins and fat from animal sources.
‚ÄĒ Read on www.sciencedaily.com/releases/2018/08/180817093812.htm

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Exchange of the Cookies: Vegan and Allergy Friendly (GF, DF, Peanut Free)

Ever get ahead of yourself? This morning I did. Lofty Monday goals to finish this post and life did not agree, so I panicked at my alarm when an unfinished post went out. Much like making five dozen cookies to bake this weekend, I set goals and got in over my head. This is the final product of vegan cookies that my whole family can eat. That is a victory. The allergy count as of now? No gluten, eggs, dairy, peanuts, most tree nuts (coconut is okay), most fruits with digestive issues. So what’s left? Uh not a lot. In my experimentation, I have come to love oat flour and brown rice flour. They are easier flours to digest but not the only ones. All purpose is great for most things but I find making cookies with g free all purpose flour tends to be chalky. Ack. Oats expand and hold it all together which is great when eggs are not invited. There are egg substitutes but less is more for me. Especially in the nuances of baking. I was completely confident in my abilities to make purchases in a bakery years ago. But when vegan is the best option for allergies… it’s expensive. The years of baking frustrations followed but it’s paying off. Now, I am a straight forward and un-sophisticated baker, who has cookies for “Santa.”

My kids know Santa isn’t real. Mom and dad take credit for the presents and these cookies.

Iced Sugar Cookies

Cookie Ingredients

  • 1 & 1/2 cup Brown rice flour plus 1/4-1/2 cup extra 
  • 1/2 cup Oat flour*
  • 1/2 cup Vegan butter, soften to room temp plus 1 Tbsp set aside
  • 1/2 cup Sugar (for sweeter 3/4 cup)
  • 1 tsp Vanilla 
  • 1 tsp Baking Soda
  • 1/4 tsp of Salt
  • 3-4 Tbsp of coconut milk**
  • Clean space to roll out dough
  • Cookie sheets
  • Parchment paper
  • Rolling pin
  • Cookie cutters
  • Basting or pastry brush
  • Optional: food coloring

*You can opt to ground plain quick oats to a fine powder.  ** Coconut milk is best, but any milk or plant-based milk can be used to accommodate allergies or lifestyle. Rice milk is nut free and dairy free but thin. Half the amount of milk the recipe calls for.

Icing Ingredients

  • 1-2 tbsp Coconut milk or milk*
  • 2 cups Powdered sugar
  • 2 tbsp Vegan Butter

Making and Baking Cookies

  1.  Preheat oven to 350 degrees.  Line cookie sheets with parchment paper.  
  2. Mix sugar and butter. 
  3. Add in Vanilla Extract and 2 Tbsp of coconutmilk
  4. Dry ingredients: In a separate bowl combine brown rice flour, oat flour, baking soda, and salt.  Mix.
  5. Combine dry ingredients with sugar, butter, extract, and milk. Add in food coloring here.  
  6. Mix with hands or use a baking spatula.  The consistency should be that of play dough- firm but easy to shape.  Additional Tbsp of milk may need to be added- add in on Tbsp at a time.
  7. Spread 1/4 cup of brown rice flour over clean surface for dough 
  8. Place dough on flour covered surface and roll out dough to around 1/4 of an inch in thickness.  
  9. Use cookie cutters to create cookie shapes and place on parchment paper and cookie sheets.  
  10. Unused dough can be mixed and rolled out again to create more cookies.
  11. Melt 1 Tbsp of Vegan butter in a separate bowl.  Then use a basting or pastry brush to place a thin coat of butter on each cookie.  In a pinch, use clean hands to spread butter on each cookie.  Let’s be real, having basting brush was coincidental but I am not chefy enough to have a pastry brush.  Real cookies for real people. 
  12. Place in oven for 10-12 minutes.  It should be firm on the cookie surface but slightly soft.  As they cool they will harden.

Mixing the Icing

  1. This is fairly straight forward. Whisk powdered sugar, butter, and 1 tbsp of milk of choice.
  2. If it’s too thick, that extra tbsp of milk held back can be used. You can add food coloring while whisking or just leave it plain.

Now I will be honest. Straight foward right? I am crazy sensitive to sugar and knock it down a lot, especially considering the use of icing to add in sweetness. If you have a crazy sweet tooth, add in extra sugar at your own risk. Also, the texture is going to be… well not Loft cookies, those super soft ones. It’s is supposed to be a firm outside, soft in the inside and middle. (After it cools) If your conscious, food relationship, or loved ones with either are in need of a holiday treat. This is it.
I’m heading back to the kitchen for more cookies and ideas to share. Look for more soon or hit the “yes” but to the right for it to come to you.

Extra love points. Mark your boxes of what is and isn’t there.
Extremely helpful for those with dietary needs.

Namaste. Love your light in this holiday season.

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

 

 

Here me now- I am not claiming total head monkey control.  However, there are ways to quite them and get them mananged.  This has been HUGE for my daughter and I.  We have monkey riots in our heads often and they just needed to settle the hell down.

When the head monkeys are out of control they need to be fed.

First in a head monkey’s diet is sleep.¬† Lack of sleep makes them louder or controlling them harder. I am not sure which. Either sucks.¬† Set a iron clad routine.¬† For adults, around 10 P.M. and up around 6 P.M. following the rhythm of nature. If that time frame not possible, seven to eight hours where you are able.¬† Uninterrupted.¬† My kids and I are still in negotiations on that part.¬† Settle into a non engaging activity thirty minutes before bed time.¬† I absolutely CANNOT read¬† before bed.¬† Book are engaging and insomnia inducing for me. My daughter it’s the opposite effect. As a¬† matter of fact it can put her to sleep in the middle of the day, so she claims.¬† Find a relaxing activity you can walk way from.¬† ¬†Listen to your body. I have been sleeping in an extra when possible due to my iron deficiency and children.¬† I need the extra sleep.¬† I am not against sleep aids and if you need them use them with care.

Head monkeys love food.¬† What you feed them either fuels crazy or appeases them.¬† Avoid high fats, sugar, dyes, chemical/processed foods.¬† It reeks havoc on your nervous system and incites head monkey riots.¬† ¬† Caffeine needs to be on a short lease.¬† There are some studies showing restrained amounts of coffee in the A.M. help rev those brain engines, possibly- POSSIBLY- helping those with ADHD.¬† It’s not conclusive.¬† ¬†However, in small amounts I find it helps.¬† The best thing you can feed yourself is water. HYDRATE. Don’t give them a fighting chance.¬† Head Monkey grub should rely on protein and not just meat protein.¬† Even¬† good-for-you lean meat protein in high amounts taxes your kidneys.¬† Nuts, beans, lentils should be mingling with your chicken, turkey, and lean beef. Frequently. YOU NEED CARBS. Actually, the head monkeys do.¬† But carb responsibly.¬† Whole grains like oats, amaranth, brown rice, quinoa, barley are the bread/pasta ingredients to look for.¬† Avoid processed, refine, and white flour.¬† Especially bleached. Saying “bleached flour” out loud just literally tasted nasty.¬† Bleached?! Whole fruits and veggies are smart head monkey carbs and nutrients. Eat them. In abundance. Then watch those head monkeys quiet down.

What you eat is as important as how and when.¬† Breakfast needs to be a protein punch and the afternoon follows suit.¬† Afternoon is when you start to drop in your energy rhythm and wish for those kindergarten naps.¬† Eat a light protein snack.¬† Small meals space about two to three hours apart regulate your blood sugar, showing those head monkeys who’s boss.¬† Drink water all in between.

You may want to consider supplements depending on your head monkey issues. LISTEN CAREFULLY KIDS AND HEAD MONKEYS.¬† Supplements are not for all ages and can negatively interact with other medications.¬† Check and double check with professional input.¬† Vitamin Bs (“S”-plural) in a multivitamin for kids, multi or just B complex form for adults is great. The Bs work the nerve system with magnesium, its a head monkey massage.¬†¬†Omegas are for all ages, stages, and reasons.¬† We are plant based omega takers but cold fish omegas are VERY helpful in head noise reduction.¬† If you deal with anxiety, depression, focus issues, etc safely used and effective supplement can help your extra head monkeys. Even if you take medication.

Now that the head monkeys are rested and fed.¬† Give them a run.¬† You need to get active- daily and through out the day. Simple stretches, standing up and down a few times when you have desk duty makes a difference. Commit to getting that heart pumping.¬† It doesn’t matter how you do it, just do. Then get hands on.¬† Head monkeys like creativity.¬† Everyone is creative and not everyone is a Picasso.¬† Coloring books are just as effective as a Pollock inspired endeavor.¬† Cooking is creative. Yay food! Working on cars. LEGOS! Just be open and get something in your hands.¬† If the monkeys are especially loud then meditate while hands on-¬†shameless previous post plug on meditation¬†.¬† A daily meditation practice is a great preventative for crowd control.¬† You need to empty the junk drawer but you may worry about the ability focus for so long.¬† Take five minutes as a starter and if you can go longer great, if not, that’s great.¬† ¬†It’s all about being intentional to help you focus on what you are creating for animal head control.

As of now my head monkeys are on a leash.  While I embrace their quirks and noise at times, the clock is ticking so I am going to go cook something.

My head monkeys namaste your head monkeys.  Find mental peace friends.

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Health Foodie Fast Food: Mexican Chicken Bake

chili lot
Photo by Artem Bali on Pexels.com

It’s about as Mexican as in you’re driving down the road hungry craving “Mexican” and you stop at some taco place. As much as I love cooking, there are times when I want something quick that stops just short of drive through. This is less sketchy and healthier- A “not a drive through- that satisfies my need for spiciness plus throw it in a pan” creation.

 

What you need

Pre cooked chicken diced

* cook it your self (1 lbs)  or buy rotisserie, packaged. No judgement zone

Brown Rice 1 dry cup cooked

* get the “it takes 5 minutes kind”

Diced Tomatoes   1 14.5 oz can

* no salt added, machinery may be involved

Corn 1 14.5 oz can, no salt added

Onions  1/2 cup diced

Cilantro 1 Tbsp

Garlic  2 Tbsp or 2 cloves diced

Cumin 2 Tbsp

Cayenne 2  Tbsp

Shredded Cheddar Cheese 4 oz, reduced fat

* separate into half – 2 oz and 2 oz

Reduced Fat Cream Cheese 8 oz

Turn oven on to 350 to preheat

Making it

Step one- get it prepped and together.¬† If your chicken isn’t cooked, cook it.¬† If your chicken needs to come off the bone, do it.¬† Cook your rice. Open your cans. Open your packages. Measure your stuff.

Step two- dump it all but 2 oz of cheese.  Then stir it together.

Step three- Sprinkle the remaining 2 oz of cheese on top

Step four- shove the dish in the preheated 350 degree oven and bake for 30 mins.

This can be vegetarian converted- replace chicken with two 14.5 oz cans of kidney beans, black beans, pinto beans, or a combo.

Namaste your hunger quickly

No Salt Added- Spice Up Your Food Life

No Salt Added- Spice Up Your Food Life

Healthy food and meals can loose their excitement.¬† Especially when you take away the fats, sugar, and salt.¬† Wait, I am to entice you to eat healthy. Hang with me.¬† Decades ago salt was left by the way side as a¬† primary means to flavor food for me.¬† ¬†We are in deep with spices and herbs.¬† By this I mean I get way too excited when they go on sale and enjoy picking them out.¬† I am in deep.¬† I love the choices, options, and various ways to can make different flavor profiles.¬† I love that my food doesn’t taste bland and doesn’t cause me to bloat (salt does! bastard).¬† Even better, this is a friends with benefits relationship.¬† Most spices reduce inflammation which benefits your digestive system, joints, muscles, heart, and brain.¬† Brain and body love.¬† Certain herbs aid in memory and concentration, are rich in vitamins (some even have iron!), boost immune systems, and fight free radicals with antioxidants.¬† If you are not familiar with free radicals, those are the bullies who pick on your healthy cells which may lead to cancer.¬† ¬†You are constantly surrounded by free radicals. Herbs are a great free radical bully buster.¬† Food love with benefits.

There are some things you need to know.¬† Some spices and herbs may not be safe if you have diabetes or high blood pressure.¬† Most help with that but a few may need to be run by your doctor.¬† This is noted with that particular spice and herb below.¬† Please practice spice safety.¬† Herbs come in two forms: still looks like the plant (fresh) or confetti (dried).¬† Dried herbs store for longer periods of time and organic in a glass container is recommended.¬† Dried herbs are in the spice aisle and fresh herbs are in the produce section (in a bunch you bag or in a plastic container).¬† Spices can be whole or ground.¬† I haven’t picked a side and don’t see a reason too.¬† I am passionate about trying to stick with glass and organic when possible.¬† Dried spices and herbs are more at home in a dry, cool place.¬† They don’t do well in direct sunlight.¬† Let them live their vampire existence in a dry cabinet away from heat.

Now the good stuff.¬†I kept this list basic with it’s benefits, draw backs, flavor profiles, and what I use them in.¬† Have at it.

Spices

 

 

 

 

 

 

Herbs

That’s the short list.¬† These are common in many recipes which gives you a great base for cooking.¬† As you expand you will find there is so much more love out there.

Namaste and rekindle the food love

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Laundry Detergent Made Me Itch: Foodie with Allergies

As a foodie with food allergies I feel that any packaged product is potential death waiting to happen.¬† That might be a bit dramatic.¬† Seriously, my step son with bakers dozen food allergies and I of a few call certain products boxes of death.¬† Largely, because it is. Shockingly it gets worse, food allergies are NOT just in the food aisle.¬†They lurk every where.¬† ¬†As a matter of frightening fact, companies can pretty much put any claim or statement on their product with little to no accountability.¬† There is one major Federal law to “protect” us foodies with food allergies.¬† Thank you¬†foodallergy.org¬†for informing us that only eight allergies have warning labels on a certain number of food products.¬† If you clean with it,¬† take a prescription, take an OTC, put it on your skin, has a kosher label, or smoke it (ew) then a company is not obligated to tell you when an allergen may be in their product.

Lesson one is read labels on household products but they are not required to have a warning label.¬† We learned this the hard way with lotion containing almonds and hand wash with casein (milk protein).¬† It was right on the ingredient label and we just didn’t think. Have you read their labels? I decided not to become a chemist for a reason.¬† Read labels and learn the chemical names.¬† Especially when it comes to cosmetics.¬† Speaking of,¬† lip balm and lip glosses may contain fish oils.¬† Watch for that.

It isn’t always on a label either.¬† After taking on the GF life, I was still reacting as though I was still eating gluten.¬† As wise sage informed me that it may be my laundry detergent.¬† She was right.¬† Water and flour are suspected added as fillers.¬† We switched to a concentrated, natural product and the reactions stopped.¬† Along with the laundry switch and a reading/investigation about peanut oils in products, cleaning products were changed too.¬† I like my house clean but don’t want to put my sons life at risk.¬† Lesson two here is: if you have an allergy and have removed it from your diet, chances are its in a household or self care product.¬† “Get rid of it” instructions below.

Other scary food allergy things

– Play dough contains wheat

– Marzipan is made from almond paste

– Worcestershire sauce contains fish

– Soy sauce is blatantly out there with having soy

РRead supplements and vitamin labels.  Example, many joint supplements contain shellfish

– Ask before you vaccinate- some contain eggs

¬†You have the PSA.¬† Food allergies are everywhere.¬† Practice food allergy safety- know chemical names, read labels, and listen to your body.¬† If you are reacting as though you have a food allergy and you haven’t eaten it, it may be skin deep. Or more.¬† Take away whatever you suspect for two weeks (takes that long to get out of your system) then keep it away if you get better or you can “challenge” by adding it back to see if the reaction happens again. If the reaction is severe or life threatening, don’t play chicken and stay out of challenges.¬† If you aren’t sure if you are reacting or why or the reactions are severe, see an allergist.

Namaste and Share for the Good of other Allergy Foodies