VEGGIE WRAPS

It's been quite a while since I posted anything on my wellness blog, so I wanted to share one of my new favorite recipes with you!  It is so easy to make, incredibly tasty, and extremely good for you!

Grab your favorite tortillas, your favorite hummus, and some fresh veggies.  Spread a layer of hummus over the tortilla, then fill with whatever veggies you like or have on hand.  For this wrap, I used red peppers, carrots, black olives, romaine lettuce, and a little grated cheddar cheese.  You can also use red cabbage, sunflower seeds, tomatoes, cucumbers, avocados, or just about any other vegetable you have in the fridge!  The veggies work best if they are julienned or diced.  Then just tuck in the ends, roll up, and you have a perfect lunch.  

This is a quick and easy meal or snack that is super healthy and fresh -- perfect for the hot summer days we've been having!  Serve with organic tortilla chips and your favorite salsa.  

7 SECRETS TO FEELING AND LOOKING YOUNGER!

A while back I ran into a friend of my sister's from high school.  She was with an older looking lady that I assumed was her mother.  (You should never assume.)  In the course of the conversation, I asked, "Is this your mom?"  Her faced dropped and the lady replied, "No, I'm her sister."

I was mortified.  I felt terrible and hoped that I had not offended her too much, but what could I do?  Afterwards, I thought about what I could have said or done differently, and vowed to never again ask someone a question like that so casually.  I also thought about how it must have made her feel to be thought so much older than her sister.  Nobody wants to look older than they really are, and I have made it my mission to find out what steps we can all take to not only look younger, but feel younger than we are.

We all probably know someone who just seems to never age and we would love to know what their secret is.  Here are a few secrets that will help you feel, look and act like a kid again!

EAT FRESH, WHOLE FOODS  

You really are what you eat, so avoid processed, packaged foods that have been sitting on a grocery store shelf for months on end and reach for fresh fruits, vegetables, whole grains, nuts, seeds and herbs.   Fresh foods contain more vitamins, nutrients, oxygen, fiber, and water than processed foods.   Try to get a variety of colors and textures as well.  Adding in just 1 fresh fruit or vegetable a day to your diet will make a huge difference in how you look and feel.

DRINK PLENTY OF WATER

Staying hydrated allows all of the systems in your body to function properly. Water flushes out toxins, lowers blood pressure, promotes weight loss, and prevents premature aging of the skin.  Dehydration causes dry, wrinkled looking skin, headaches, pain, lethargy, decreased coordination and impaired judgement.   If you drink soda or coffee, drink an equal amount of water to counteract the effects.

TAKE YOUR SUPPLEMENTS

It is almost impossible to eat enough of the right foods to get all the nutrients and vitamins your body needs, so I recommend taking a daily multi-vitamin, fish oil supplement, and an anti-oxidant. Protandim is a supplement that combats the oxidative stress that occurs in the body and fights free-radical damage. Contact me if you would like to know more about how to get Protandim.

EXERCISE, SLEEP, AND RELAX

15-20 minutes of moderate exercise three to four times a week is all you need to stay looking a feeling young.   The most important thing is to stay active and flexible.  You need at least 7 hours of sleep every night in order for your body and brain to function properly, so make sure to get your beauty rest.  You also need to take time to relax, de-stress, and connect with friends and family.  Make time in your schedule for things you love that are relaxing, such as reading a book, getting a massage, or taking a long bath.

SHOW YOUR HAIR SOME LOVE

Dry, brittle, damaged hair makes you look older than you are.  Invest in a high-quality product that will nourish and protect your locks.  I love Wen Hair Care products, especially the cleansing conditioner.  Avoid using super hot styling tools on a daily basis, and try washing your hair  every 2 or 3 days instead of every day.  Dry hair can look healthier and younger by running a little bit of Macadamia healing oil treatment through the ends every day.  Get ends trimmed regularly.

PROTECT YOUR SKIN

Too much sun exposure can damage skin, so protect it by wearing sunscreen every day.  A good one to try is this one by Josie Maran or this one by Yes to Carrots.  The sensitive skin around your eyes tends to wrinkle easily if not protected (or if you squint a lot), so be sure to wear sunglasses when you are outside.  Use a gentle cleanser to remove makeup, dirt, and built up oils before bed, and use a moisturizer with retinol while you sleep.

POLISH YOUR PEARLY WHITES

Nothing shows age faster than yellow looking teeth.  Brushing at least twice a day and flossing once a day will keep your teeth looking young and healthy.  Flossing daily has also been shown to add at least one year to your life because it prevents a build up of plaque in the arteries.  Avoid foods and drinks that can stain your teeth, and get regular check-ups and cleanings.  You can buy whitening products from your dentist, or the ones from the drugstore work just as well.  

BONUS SECRET:  BE IN LOVE WITH YOUR LIFE

The people who look and act the youngest are the ones who love life.  They have fun no matter what they are doing, they enjoy being around other people, and they always seem to have a smile on their face.  Some people are just born that way, but I think there are some who really do work at it.  It is possible to learn how to be a positive, happy, young-at-heart lover of life.  Spend time observing the way these people live and interact with others, or just go up and ask them what their secret is.  They will most likely be more than happy to share their wisdom with you!  :)

IT'S ALL ABOUT LOVE

I was going to do a blog post/ newsletter about how to look and feel younger.  And I will still do that one, probably next month.  But I have felt the urge to talk about something even more important than looking and feeling young.  I feel like I need to tell you how wonderful you are.

I want to tell you that I love you.  And  I want you to be able to love yourself.  It sounds a little silly, but I feel this is so important, it just couldn't wait until next month or even next week.  Feeling good, being healthy, living a great life, they all start with one thing:  LOVE.

I don't care how much other stuff you have, in the form of physical things.  If you don't feel loved, you don't feel happy.  You don't feel healthy.  No matter how many vegetables you eat, if your heart is empty and cold and dark, if there is no love in there for yourself and others, you are not well.  

How do we learn to love ourselves when all we see in the mirror is all of our own imperfections, all of our faults, all of the pain?  It's not easy.  It will take an entire lifetime of trying to accomplish it, but if we don't try, we will never really feel whole and complete.  I'm not very good at explaining things without making a list, so here is a list of ways to bring more love to your life -- for yourself and for others.

1.  EMBRACE IMPERFECTION

None of us is perfect.  Nor will we ever be, in this life anyway.  So why do we demand perfection of ourselves when we know it is impossible?  The best we can do is never going to be enough.  There will always be someone we didn't make happy, someone who disagrees with our view, or, even someone who doesn't like us. 

 Perfection is a lie.  And a lie can only exist if you believe it.  So stop believing in the lie of perfection, and embrace the imperfect.  Embrace yourself and all of your faults and weaknesses.  Know that you are an incredible child of God, and believe that He loves you just as you are.  You ARE beautiful.  You ARE smart.  You ARE amazing.  If you can't possibly believe those things about yourself, then ask God to help you believe them.  Ask Him to show you how much He loves you.  And He will.  He shows us a thousand times a day how loved we are.  We just have to pay attention.

Assignment:  Look in the mirror and say out loud at least once a day:  "I totally and completely love and accept myself as I am right now."

2.  LET GO OF JUDGEMENT

It is never okay to judge anyone.  For anything.  For any reason.  Ever.  That includes yourself.  So many of us are so good at accepting others just as they are, and loving them totally and completely.  But when it comes to ourselves, we are not so giving. 

 Do you look in the mirror and frown at what you see?  Do you say negative things about yourself?  Do you even hate certain parts of your body?  You actually have no right to judge yourself so harshly.  You certainly would not let someone say bad things about your family or your friends.  Then how can you allow those thoughts in your head to tell you that you are not good enough, pretty enough, or smart enough?  

That voice is not the real you.  The critical, judgmental part of us is not who we really are.  It is the part of our brain that is trying to make sense of everything, trying to make everything and everyone fit into neat little boxes.  So stop listening to it.  Just realize that it is trying to help, but you don't need that kind of help, and then let it go.  The real you is the part that is aware of the voice.  The part of you that senses all that is good and true and right within yourself and with the world.  That's what is real. 

Assignment:  No more judging yourself for any reason.  When a negative thought comes up, about yourself or anyone else, say thanks but no thanks.  Then get on with your day.

3.  PRACTICE GRATITUDE

My dad always taught me that if I wanted to have a friend, I needed to be a friend.  I believe the same things applies to love.  If you want to receive love, you have to give love away.  It makes sense then, that in order to love yourself, you need to give love to others.  And giving love begins with gratitude.  

When we feel grateful for what we have, we naturally want to share what we have with those around us.  When we share with those around us, they in turn, share with us.  When we give love and service to others, we receive more love and service in return.  It's an amazing cycle, and it keeps on giving and intensifying and growing.  

I have noticed that when I am having a bad day, it's usually because I have forgotten to practice gratitude.  I am focusing so much on the bad things happening that I forget about all of the good in my life.  And when I am feeling down on myself, it is most often because I have failed to recognize all of the gifts and blessings and positive qualities I have been given.  

Assignment:  Each morning, as soon as you open your eyes, make a mental list of everything you have to be grateful for.  Spend a few minutes feeling thankful, then decide how you will show your gratitude to someone else.

Visit this website to learn more about how to practice self love.

LONG-TERM ILLNESS

I realized recently that almost all of my focus lately has been on how to stay well. But I also have many friends and family members who are battling long-term or chronic illnesses, and so I wanted to address some of their concerns this month. 

We are not always starting from a place of good health when we begin our journey to wellness.  I hope some of the following tips will be helpful to those who are either living with an illness or know someone who is.  

My hope and fondest desire is for all the people I know and love to enjoy abundant health and happiness every single day.  Please know that my prayers and thoughts are with you on those days when that is not possible.

Be Well Even When You're Sick

I remember a time in my life when I was very, very sick. I was a young mother with small children, and I came down with a horrible flu virus.  For 10 days, I couldn't do much of anything but lay in bed.  I hated the feeling of not being able to care for my children or do my own laundry.  I could not wait until I was well again.

Thankfully, I have been blessed with extremely good health for most of my life.  But the times when I do get sick, I usually try to push through it and go about my life as if nothing was wrong. Not a good plan.  When you are ill, your body is sending you a message:  STOP!Respect your body enough to give it the rest it needs in order to heal.  Even though it can be very frustrating to let others do your work, you will get better that much faster if you do.  

When you don't feel well, water is your friend!  Drink as much as you possibly can, because water will help the toxins that are making you sick leave your body faster.  For nausea, try ginger tea or ginger ale.  For upset stomach drink peppermint tea.  For colds drink hot cider or lemon water.  For loss of appetite, try sipping clear broth.  No matter what, stay hydrated. Take frequent showers or baths, as many as 3 or 4 a day, to keep those germs and toxins moving out!  Dry body brushing and sitting in a sauna will also aid in ridding your body of unwanted visitors.  Click here to read more about water benefits.

 

Your body needs help rebuilding and repairing cells and muscles after an illness, so increase your protein intake to speed up the recovery process.  Lean cuts of beef, chicken, pork and fish are great sources of animal protein.  Look for organic, locally raised meat whenever possible.  High quality dairy products such as cheese, yogurt and eggs are another good source, as are beans, soy and protein drinks.  

 

Sometimes a severe or prolonged illness can cause weight loss.  Being sick is not a great diet plan, so if you begin dropping pounds, increase your calorie intake.  Switch to full-fat dairy, eat more creamy soups, or just eat more often to keep your body at a healthy weight.  If you don't have an appetite, eat whatever sounds good, even if it doesn't seem like the healthiest choice.  When you are back to full health, you can go back to eating healthier choices.  

 

If you are taking medications, they can cause digestive issues like constipation, nausea, bloating, gas, and diarrhea.  Make sure you are getting plenty of fiberin the form of whole grains, fresh fruits and veggies, nuts, and seeds.  You can also add a tablespoon of a fiber supplement like this one to one glass of water per day.

During an illness, the body gets depleted of many essential vitamins and minerals, so it may help to take a multi-vitamin.  I also encourage everyone, sick or not, to take a fish oil supplement every day.  Check with your doctor before taking any vitamins you don't normally take, as some can interfere with medications. I take this multi-vitamin (I can't take anything with calcium because I make kidney stones) and this is one of the fish oils I recommend.

Whether you are fighting off a summer cold, bogged down by a stomach bug, or battling a long-term illness,practice extreme self-care during this time and invest in the highest quality foods that you possibly can. You will recover faster, and your body will thank you!

 

Drink Your Carrots!

This morning I was flipping through my smoothie recipes and found one that was for carrot juice.  It sounded kinda different, so I decided to try it.  Surprisingly, it was really good!  So good in fact, I decided to make a second batch, tweaked the recipe just a bit, and it was even better!  Here is my version of the carrot apple smoothie:

CARROT APPLE SMOOTHIE

1 cup organic apple juice
1 1/2 cups baby carrots
1 tsp. lemon juice
1 cup ice cubes

Add ingredients to blender in order listed.  Start on low and gradually increase to highest setting.  Process for 1 minute.  Refrigerate any extra juice and drink within 24 hours.

So why do you want to drink your carrots?  Here are just a few of the healing properties:

1. Protects your vision (Yes, your mom WAS right!)
2. Anti-inflammatory for mucus membranes
3. Strengthens spleen and pancreas
4. Improves liver function
5. Stimulates elimination of toxins
6. Reduces excess stomach acid
7. Destroys intestinal bacteria and parasites
8. Helps control blood sugar levels
9. Strengthens the immune system
10. Helps balance acidity in the body
11. Nourishes and builds blood
12. Lowers cholesterol
13. Eases constipation
14. Increases fertility
15. Helps elimination of excess fluids in the body

Peanut Butter Breakfast Smoothie

PROTEIN BREAKFAST SMOOTHIE

(or, PB&J Smoothie)

This breakfast smoothie is one of my all time favorites.  To me, it tastes just like a peanut butter and jelly sandwich.  It is simple to make and take on the go on a busy morning or you can lounge in your PJ's and drink it like a queen ;)

Add the ingredients to your blender in this order:  

1/2 cup of coconut milk.  I like Silk vanilla flavor, but any kind you like will work. 

 You could also use soy milk or almond milk.  

Next, add 1/4 cup of plain yogurt.  I like the Fage brand, but whatever you have works great.  

Now add 1/4 cup peanut butter.  I happen to prefer peanut butter that has some added sweetness to it.  I have tried the all-natural ones, but I find them too dry and flavorless.  It is a matter of personal taste, but if you do use an unsweetened peanut butter, you may want to use a flavored yogurt.  

Add in about a teaspoon of agave nectar if you want your drink to be sweet.  But as I said before, if you are using sweetened yogurt and/or peanut butter, you won't need to add any more sweetener.

Approximately 6 to 8 ice cubes go in next to add moisture and thickness.

Next add about a cup of fresh strawberries.  Don't worry about taking the tops off, just toss them in and grind them up!  You can also use frozen strawberries, or any other fresh or frozen berry will work.  I have used blackberries, blueberries and raspberries.  Just use whatever you have.  Just a note, if you use frozen fruit, eliminate the ice cubes.  

My next picture didn't download correctly, so just imagine a picture of a banana here.  Add 1/2 of a banana, the more ripe the better.  (You can freeze bananas that are going to go bad and use them in smoothies -- just peel,  place in a plastic baggie and stick in the freezer.  Use them within 2-3 weeks.)

Now all your ingredients are in the blender.  Start out on the lowest speed and gradually increase to the highest speed.  Let blend for about 30 seconds.  

Pour into a glass and sip through a straw!  I'm pretty sure this smoothie is going to become one of your favorite breakfast foods!  It's one of mine because:  A) I don't enjoy breakfast that much, it's probably my least favorite meal.  On the days I really don't feel like eating, I make this and sip it while I'm getting ready in the morning  B) It's super high in protein so it gives you lots of energy, and C) It keeps you full until lunchtime.  I hardly ever feel like snacking before lunch if I have had one of these.

ENJOY!

Healthy Homemade Sloppy Joes

Summer is a great time for making Sloppy Joes!  When it's hot out, you definitely don't want to spend any more time in the kitchen than is absolutely necessary.  I've been using this recipe for awhile, and it is a family favorite!  It is easy and fast to make, and it's much healthier than using a can of Sloppy Joe sauce.  If you have a very big family, you may want to double the recipe.  This recipe feeds 3 to 4 people.  Enjoy!  :)

HEALTHY HOMEMADE SLOPPY JOES

1 lb. ground turkey

1 cup organic ketchup

1/4 cup water

2 tsp. Worcestershire sauce

2 tsp. yellow mustard

1 clove garlic, minced

1/2 medium onion, minced

Sea salt and pepper to taste

In a large skillet, brown the turkey.  Season with a little salt and pepper.  When meat is almost done, add the minced onions and garlic.  Stir in ketchup, water, Worcestershire sauce, and mustard.  Bring to a low boil, reduce heat and simmer for 5 - 10 minutes.  Serve on whole wheat buns.