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Chemically speaking, this changing of colors is the beginning part of the process that results in the tree letting go of its leaves as winter arrives.
For me, autumn is a time of introspection and connection. A time to discover all the colors within yourself.
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When I hear “Spring cleaning”, I think of windows open, sweeping the floors, and throwing out old junk from my closet. While cleaning out your house is a great way to clear some physical space, there are other, often overlooked areas of our lives that can benefit from some Spring cleaning too.
Relationships
Take a good look at the people you surround yourself with. There’s a common saying that we are a combination of the 5 people that we spend the most time with, and I absolutely agree. Those we are around the most can have a huge impact on us. If you’re trying to eat healthy and your best friend is a junk food junkie, that can certainly make it harder to stick to your goals. How about the energy vampires (the people who suck the light and positivity out of every situation)?! We have all had a few of those in our lives and it can start to take a toll if someone is continuously exhausting and draining your energy.
While we all hold onto relationships for different reasons, and can’t always choose who we are around the most, i.e. coworkers, you CAN decide how much interaction you have with them and how much influence you allow them over who you are and how you feel. I encourage you to really look at who you keep close and how they impact you, both directly and indirectly. It’s important to surround yourself with people who are supportive and truly care about you. If you find that you have some relationships that you have outgrown or are not helping you be your best self, then now is a great time to finally break up with, or set some boundaries around, their toxic vibes to keep them from bringing you down.
Calendar
As the weather gets nicer (it will soon, I promise), our calendars can get more and more packed. Whether it’s work, kids running you around, or your own tasks filling up your days, a cluttered calendar can leave you overwhelmed and tired. As we transition to spring, now is the perfect time to clear out a little bit of space in your datebook each day. Look at what is truly important and don’t be afraid to say no to things that don’t fall in line with your goals.
While I am absolutely someone who encourages DOING things for yourself as a form of selfcare, it’s also important to recognize our need to NOT-DO. Unplug from technology and get away from social media, find some time to just BE during your day. Detach from the steady stream of demands, and perceived demands, that come from being so connected. Then if you end up “doing” you will have already created the space to listen to what you truly need as opposed to just cramming in and checking off another thing on your to-do list.
Headspace
Making friends with the little voice inside your head can be hard. She always has something to say and a lot of times it’s not very nice!! As a recovering perfectionist and someone who has always been extremely self-critical, I have accepted that this is a lifelong process that I will work at every day (happy to do so though!). How we talk to ourselves can influence our mood, self-esteem, motivation and outlook on the world. But I strongly believe from firsthand experience, that we can change our thoughts to change ourselves.
Check-in with yourself. What is the tone of your self-talk? Are you coming into spring with a negative spin on life (I’ve been eating terribly lately, I’m such a failure)? Can you turn the thoughts to a more positive framing (I’m so excited to eat all the fresh produce spring has to offer, I feel amazing when I’m eating more veggies!)? Pause a moment and just listen. And then soften and reframe. There’s a quote that I love which says “You will never speak to anyone more than you speak to yourself in your head. Be kind to yourself.” That sums this up perfectly. Create a headspace that will make you smile, feel empowered, and feel loved. Again, it’s simple, but not easy, and it can be a lifelong practice, but when you let yourself grow and shine you’ll see that it’s SO worth it.
Another nor’easter means another snow day! And while I love getting to stay home in the middle of the week, being cooped up in the house all day can also lead to some regretful choices (like eating anything and everything you can find and sitting on the couch without moving for hours on end just to fill space). Don't worry, your snow day doesn't have to end mindlessly passing you by. Here are a few of my favorite ways to stay mindful and healthy on an unexpected day cooped up inside.
I start my day with a few extra stretches. Normally I’m up and out the door early for either a CrossFit class or a run. But, on a snow-filled morning that's not always possible or desirable. So instead, I wake myself up with some stretches. I go through a couple rounds of sun salutations (if you don’t know what those are google them or better yet, come take one of my yoga classes!), and then I do a few rounds of stretches focusing on areas of my body that are needing a little more attention that day. Today I rolled out my hip flexors and did some hamstring stretches, those are ALWAYS good choices, as well some shoulder and upper back stretches because I am still a little sore from getting my first 12 unassisted pull ups on Sunday!
Next way to make the most out of your day is to do some cooking! Make a healthy homemade meal; preferably in the middle of the day, after lunch and before dinner. Chop up some vegetables, make something in your slow cooker, or roast something in the oven. Find a recipe that takes a little while to prep and/or cook. You will be occupied for a while and you will have a healthy, home-cooked meal at the end of it! Today I made a lentil stew in my instant pot using the slow cooker setting. I started making it at 2 o’clock right around when I would have been searching for a snack to pass the time. It kept my mind off of mindless eating and set me up for a healthy dinner later.
Surprise! I’m all for a little Netflix and chill. I don’t often watch TV so on a day like today I will actually sit down and watch a few episodes of something everybody talks about but I've never seen. BUT! Avoid getting sucked into back to back hours of mindless television. Give yourself a limit and switch from watching TV to reading a book. I always have a novel or two that I’m reading, but I also love poetry books. They are easy to pick up anytime and can be inspiring and impactful, all without having to remember where you were in a storyline. My favorite poetry book right now is Inward by Yung Pueblo. So beautiful.
Make sure you commit to movement. Walk around even if it’s just room to room. Get on the floor and do some more stretches while you watch TV. Better yet, GET OUTSIDE if it's not the most horrible idea ever to you. A little fresh air, even cold fresh air, can do wonders for your headspace.
And lastly, enjoy a little bit of relaxation. Don’t overwhelm yourself but don't lose yourself either. Take time to pause and be peaceful. I love a day off because I can get in one or two extra meditation sessions which really allows me to slow down and be more present. I end up enjoying the day off instead of feeling like it passed by in a blur. If you don't regularly meditate, try it out! There are apps and guided meditations on the internet that you can easily access. Even just 5 minutes of your time will feel like you gained triple that in presence.
1) Grab a notebook or piece of paper and a pen and settle yourself in for some self-exploration. Get comfortable…grab a cozy blanket and a cup of tea (maybe even a piece of dark chocolate!)
2) Set a timer for 5 minutes and write down as many great things as you can remember from the past year. What were your biggest moments of joy or biggest accomplishments?
3) Wow, lots of stuff right? Now, read through each one with an expression of gratitude. This may seem like an easy step to skip over, but it’s one of the most important ones. Even just simply stating each item as, “I am grateful for XXXX” will have a big impact on how you relate to your past year.
4) Next, take a look at what you identified as your big moments from the past year and pick one or two words to describe those moments. They can be literal, like travel if you did a lot of traveling, or emotional/feeling words like freedom or passion. Take a few minutes to really connect with your words and feel into them.
5) Now, think about the year ahead of you. How do you want to feel in 2016? What words could be used to describe your motivations for the year to come? If you have a goal of losing weight or getting into better shape, what would that feel like? Strength? Positivity? Confidence? If you want to build better relationships with your loved ones, friends or family, what words come up around that for you? Healing? Connection? Community?
6) Take these words and write them separately on a new piece of paper. Now just as you did with the past years events, express gratitude for your UPCOMING year and the feelings and experiences you have yet to have. This may sound odd, being grateful for something that hasn’t happened yet, but it will open the door, and your mindset, to receiving these things into your life. Make sure you keep this piece of paper somewhere you will see often and reflect your gratitude every time you see it.
I love making this dish because it’s not only packed with veggies, but it’s simple and easy to make!! I try to not eat a lot of take-out food, and if you’re a fried rice lover, I highly suggest making your own at home. It’s a much healthier and more nutritious option and you will be pleasantly surprised at how much it tastes like you’re actually eating fried rice!
This is also a good recipe to use when you want to clean out your fridge. You can throw whatever veggies and leftover pieces of veggies you have on hand into this dish and it will still taste great! As you'll see from the directions below, I did just that! I had only baby carrots and only 1/2 of 2 different kinds of peppers, but it worked out to be delicious nonetheless!
You can really throw whatever veggies you want into it, but here’s what I used:
You’ll also need:
Start by sautéing your onions in 1 TBS of oil until translucent. Then add the garlic, ginger, and other veggies and cook through.
While the veggies are cooking, cut off the florets of the head of cauliflower. Some stem is ok, just not big pieces of it as it doesn’t process as nicely as the florets do. Pulse them in your food processor until you get a rice-like consistency.
Add the cauliflower rice to the pot of veggies and stir to combine.
While the added cauliflower is cooking through, I whisked together the 2 eggs and scrambled them in a separate small pan.
To finish, add the soy sauce and scrambled eggs, (add whatever cooked protein you would like at this step too) mix it all together and voila! Dinner is served! This made 4 servings for me, but really I wanted to eat it ALL! Hope you enjoy!!
I'm not shy about loving these healthy cookies. First off, they have only 2...yes TWO, main ingredients. You can just stop there and it's delicious. I however typically don't just stop there.
These are my Bakers Choice cookies and the name says it all....add whatever else you want! Sometimes I add a few Enjoy Life dairy-free dark chocolate chips and some cinnamon to make them more of a treat. I also like to go more of a trailmix route and do walnuts, dried cranberries and pepitas (pumpkin seeds). Whatever you put in yours is up to you, but trust me you'll be making these so often that you'll have plenty of opportunities to mix it up!
The best part about these cookies is that they are a great grab and go breakfast. With school starting back up for so many people these are a GREAT way to take some stress out of your mornings. Essentially its just oatmeal on the go depending on what you put in there. They also freeze well so you can make a double batch and thaw them in the fridge later.
Ingredients
-2 ripe bananas mashed
-1 cup rolled oats (you can use quick oats as well, but they will have a softer texture)
- About 1/2 tsp cinnamon (I don’t actually measure this, but I like a lot of cinnamon)
-Whatever else you want to throw in there!
I typically use a few different things, here are some suggestions: dark chocolate chips; walnuts; peacns; shredded coconut; raisins; dried cranberries; cacao nibs; pepitas… etc!
To make:
Mix all the ingredients together in a large bowl
Scoop a small amount onto parchment paper or a lightly oiled cookie sheet
Bake at 350F for 15-20 minutes, or until golden brown!
Eat or freeze within 2-3 days…if they last that long ;)
One of my favorite memories from growing up was going out to the local farm with my mom and picking fresh blueberries. We got to spend quality time together and came home with a delicious treat. Sounds like a recipe for wellness to me! I still try and go a few times each year during picking season because I love the relaxing and fulfilling experience of harvesting my own food. Even better, picking your own blueberries is MUCH cheaper than buying them in the store and you get to choose only the biggest juiciest ones if you want.
This past weekend I got together with my mom like old times and we went blueberry picking. We spent a relaxing afternoon in the sunshine nourishing our spirits and I happily came home with several quarts of berries. While they get eaten pretty quickly in my house, I purposefully try and pick more than we can eat so that I can freeze some. Planning ahead is a key Wellness Warrior trait! They will last up to a year in the freezer, so why wouldn’t you freeze some?! Frozen blueberries are perfect for adding to your energizing green smoothies or you can thaw them and use them in muffins, pancakes, oatmeal and more throughout the year!
There are a few tricks to freezing your blueberries, but the process is very simple.
There is some controversy about whether or not to wash your blueberries before freezing them. Some say that washing them first will result in a tougher skin later. If you’re using the blueberries in cooking, or in a smoothie, this isn’t a problem since they will be cooked or blended later on. But if you plan to defrost them and use them whole, the consensus is to wash them later.
If you are washing them (I choose to wash mine), dry them completely before moving on to the next step.
Place the blueberries on a rimmed baking sheet in a single layer. Freeze them like this for about 2 hours until they are hard. Don’t leave them like this too long because they can start to get freezer burn if left uncovered.
Place the individually frozen berries in a large, freezer safe bag and remove as much air as possible. They will stay good for up to 1 year so you can enjoy them all year long!
What’s your favorite way to eat blueberries? I love them in an ice cold smoothie in the summer or stirred into a big bowl of warm oatmeal in the winter! Leave a comment below and tell me how you like to eat them!
We all want to feel like we are beaming with energy. If you’ve signed up for my free training, (if you haven’t yet, you can do so HERE!) you know that starting your morning off right is a key component in having a great rest of the day. But keeping your energy at its highest levels throughout the day isn’t always easy, especially if your job involves sitting at a desk for 8+ hours staring at a screen.
By the afternoon, your focus starts wavering, you become less productive and you might even find yourself getting lost in junk email or scrolling through Facebook, aka junk food for your brain. Or worse, you reach for real junk food, a piece of candy from the office stash, or a soda from the vending machine, anything to give you a little extra energy boost to make it through those last few hours of work.
We all know that this is not the best solution. But what should we be doing instead to feel more energized at work?
1. Take frequent breaks: Every 50 minutes or so, take a screen break. Look off to the side of the computer, or close your eyes. Give yourself a few minutes to stop thinking and just be. Take a few deep breaths and reset. Think of it as a mini meditation every hour to reboot your mind. Just stop and pay attention to your breath. It sounds simple, so simple that you might just brush it off, especially if you’re a type A person like myself who needs to keep pushing through. But as odd as it might seem to stop working to get more done, those few minute breaks add up to a huge cumulative benefit of more energy and better focus throughout the day. Set a timer on your phone to remind you so you have one less thing to think about!
2. Go for a walk: If you can, get up and go for a walk. Something as simple as a 20 minute walk has been shown to boost energy levels and decrease fatigue. Bonus points if you can get outside and get some vitamin-D while you’re at it!
3. Stay hydrated: Dehydration is a huge reason many people feel fatigued. Make sure you are drinking enough water throughout the day and keeping your body nourished. Remember, drinks like coffee and soda will actually dehydrate you more. While the caffeine or sugar might give you a little pep, the effects are short lived and you’ll feel even more tired when you’re coming down off of the high. Stick with water and let your body naturally energize itself by working at its highest potential. Keeping hydrated will also keep you feeling fuller throughout the day, so you’ll be less likely to indulge in that energy draining candy bar or bag of chips.
Hi friends!
Ever feel like you are doing the right things but just not getting where you want to be with feeling healthy? A lot of people struggle to actually feel healthy, even though they are "dragging themselves to the gym" and eating "boring salads" for lunch. The problem is, they are missing a key piece of health: mindset. If you are just going through the motions of a healthy lifestyle, say, to loose 10lbs in a few weeks, then you will never fully get the amazing benefits and embodied feelings that come from truly becoming healthy.
Wellness means more than eating more broccoli; and to find the Wellness Warrior within in you, you need to make sure you have the right outlook to go along with these healthy changes.
Here are my 3 most crucial mentality shifts to make before you can Ignite Your Wellness Warrior and step into your healthiest self.
Take some time and work through each of these concepts. They are all important in their own way, and together they can make all of the difference in how you end up feeling on your journey to your healthiest self!
Learn to get comfortable with the uncomfortable. Trying new things can be uncomfortable. We have an inherent want to push away, or even outright avoid, what is uncomfortable for us. But, being uncomfortable is a part of life and it can even open doors and create amazing opportunities for growth if you persevere through. Cultivate the ability to sit with your discomfort and know that you will be okay. Change in life is a given. How we perceive the change is what impacts us, so why not embrace it instead of avoid it and get comfortable with the uncomfortable. You'll find that you are able to grow more and be happier as a result.
Know that you are good enough and embrace your individual self. You have so much to offer the world. You are a unique, amazing person. A co-worker of mine once told me a quote that has stuck with me, "If all the birds sang the same song, there wouldn't be any music". Love who you are and what you have accomplished in life. Acknowledge that you have so much to offer the world and no one else has a path like yours. Also, with knowing you are good enough comes the confidence to take a chance, not be afraid to fail, and to embrace setbacks instead of letting them get you down.
Have fun with change. Don't eat kale just because someone tells you to. Don't run on a treadmill for an hour every day if you absolutely hate it. Have fun with your life or you'll always feel like you're struggling for something more. Yes, there can be an adjustment period for a lot of new things like trying new foods or new exercises, you might not fall in love with it right away. But if you approach change with a playful mind and heart, you will be far more open to finding the things that bring you joy and truly nourish you inside and out!
When was the last time you slowed down and just observed?
One of my favorite things about the change in the seasons is the surprises that it brings. Stop what you're doing and take a walk near some flowers, have a seat and sip some cold iced tea, take in the beauty that is all around you...
I recently took a trip up to my sister’s house for a nice afternoon visit and to get to see my adorable little nephew. He’s seriously the most loveable little guy ever (in my completely unbiased opinion, haha!)
They bought their beautiful home late last year, so what spring and summer would bring for landscaping was somewhat of a mystery to them. Happily, as the days got warmer, a beautiful garden revealed itself. Before I left we took a walk out to the front of their property where she has gorgeous peonies, delicate foxgloves, tall bunches of chives, and tons of fresh mint growing. Mint is known for taking over a garden, so when I tell you she had tons of it I’m not exaggerating. She was generous enough to give me a beautiful pick of flowers, a handful of chives and a big bunch of mint.
Mint is one of my favorite herbs so I was definitely excited to have so much of it! It’s versatile in so many dishes, but one of my favorite ways to have mint is as mint tea.
I personally drink tea every night before bed. It’s a part of my evening ritual and helps to calm me down and gets me ready for sleep.
But on a hot summer day, a nice cold cup of refreshing iced mint tea definitely hits the spot. You'll still get the same benefits whether its hot or cold, so whichever way you choose to drink it doesn't matter.
It's so simple to make, only requiring 2 ingredients! The only other requirement of my recipe is to slow down, kick back, and savor life while you sip :)
Fresh Mint Iced Tea
1 bunch fresh mint (the leaves from about 4-5 sprigs)
4 cups boiling water
*You can also add honey or raw sugar while still warm, or citrus zest to give it a little more flavor if you’d like!
Mint is a perfect herb to add to your repertoire, especially in the summer.
Mint is great for digestive health, it helps to soothe your stomach, and is a great remedy for nausea. Mint can help with weight loss in a natural way by stimulating digestive enzymes. It’s also great for oral health, freshens your breath and can keep bacteria away. Mint is also helpful with allergies and asthma and can aid in clearing congestion.
