Gentle Movement at Home

As the air gets cooler over the next few months, you may be wanting to do more inside workouts.

Some  favorite inside workouts to do during the chilly months include:

  • Following an at-home “gym” routine such as Open Fit or Beachbody On Demand
  • Using a Rebounder
  • Yoga
  • A simple brisk walk on the treadmill

What ways do you enjoy working out during the cooler months?


Summer Wrap Up

Now that Summer is wrapping up, let’s take a moment to look back on your experiences and share what you’re most grateful for from the last few months.

One of my favorite Fall practices is reflecting, so share a reflection with me in the comments below. What’s something you’re grateful for from the summer months?


How Many Hours Do You Sleep?

What’s your average number of hours you sleep per night?

Everyone is diverse and has different needs, but it seems the average recommendation for a good nights sleep is between 7-9 hours.

Here’s how to get to a sleep schedule and stick to it:

  • Begin a sleep schedule if you don’t already have one.
  • Adopt a bedtime routine that helps to relax you.
  • Avoid caffeine or alcohol that may disrupt your sleep.
  • Ditch the electronics at least 30 minutes before bedtime.





Garlic for Immunity

It’s that time of year again — cold and flu season is amongst us.  Make it a habit to add fresh, raw garlic to every recipe you possibly can this season to kick your immunity up a notch.

Eating fresh, raw garlic causes a reaction to occur that releases the potent, natural antibacterial allicin.  This helps attack viruses with rapid speed and helps to boost your immunity all season long.

Remember to toss the raw garlic on your meal after you’re done cooking, so you get the benefits of the immunity booster.  It’s best not to cook the garlic, so you get as much as possible out of it.  It tastes great fresh, too!



What feels the best to eat?

What do you feel the best after eating?

What’s the one meal you love to eat, and you feel GREAT afterward?

For example, I absolutely love smoothies, and I don’t feel heavy, weighed down, or sluggish after I eat that. I feel satisfied and great.

What’s your meal you LOVE and feel GREAT after eating?!



Eat the Rainbow

The color of your food can visually show you the health benefits of what you’re eating.  Vibrant, colorful fruits and veggies are packed full of the vitamins, minerals, antioxidants, and goodies our bodies need so desperately to thrive.

Think about what junk food looks like: very bland whites, browns, neutral colors — the more colorful and natural the food, the better.  Fill your plate with as many colors as you can each meal and enjoy the vibrancy it brings you!

What color is your favorite food?

Gluten Free Grains to Put on Your Table

Want to go gluten-free? There are surely tons of choices out there for you to put on your dinner table. Even if you don’t have a gluten sensitivity, eating gluten-free is beneficial for your health and is a positive habit to adapt. For those that can’t have gluten though, it’s even more important to know what you can still eat without causing a major upset.

Make the switch to these whole grains that are gluten-free for a healthier lifestyle that doesn’t require cutting out the good carbs or flavors and will round out your meals!

1. Long Grain Brown Rice
Switch from white rice to long-grain brown rice for a perfect side you won’t feel guilty about when you make your stir-fry. For every cup of brown rice, use 2 cups of water (or stock for more flavor) and bring it to a boil. Drop the heat to low, then simmer covered for 45 minutes.

2. Quinoa
Everyone’s favorite ancient grain can be tricky to cook if you don’t know what to do. Rinse and drain one cup of quinoa and add it to 2 cups of boiling water (or stock). Cover and drop the heat down to medium. Allow it to simmer until all the water absorbs, generally around 10 to 12 minutes. Take it from the heat, fluff it with a fork, then add the cover back on and allow it to stand for 15 minutes before you serve it. If using it cold, like in a salad, allow it to cool completely.

3. Amaranth
Amaranth is a highly nutritious grain with loads of protein. For every cup of uncooked amaranth, you’ll need to boil 3 cups of water. Once the water boils, add the amaranth. Cover it and drop the heat to simmer until the water absorbs — roughly 20 minutes. Use a fork to fluff it before serving.

4. Hulled Millet
Millet is often used in Chinese porridge. Take one cup of rinsed, drained millet, and add it to 3 cups of boiling water or stock. Add a cover and put the heat down to medium-low until cooked through. If you want it more like a pilaf, add your cup of millet to 2 cups of water or stock instead and keep cooking until all the water absorbs, usually around 20 minutes.

5. Polenta
One incredibly tasty gluten-free whole-grain side to choose is polenta. Add one cup of corn grits or cornmeal to a pot filled with 3 cups of boiling water and a half-teaspoon of salt. Lower the heat and cook it slowly, occasionally stirring for 5 minutes. After that, take it off the heat and cover it for just a few minutes, then serve. This is an excellent choice for anyone that needs to get dinner on the table fast!

Grains aren’t the enemy — and with so many gluten-free grains to choose from, you can enjoy these gluten-free whole grains any day of the week!

Before your robust herb garden withers away this fall, harvest your plants and freeze them.

Take your herbs of choice, finely chop them and place them in an ice cube tray.  Fill the remainder of the space in each ice cube cubby with boiling water.  The boiling water will help to blanch the herbs and help keep them fresh and flavorful for when you’re ready to defrost and use them.  When your herb ice cubes are prepared, you can remove them from your ice cube tray and place them all in a freezer bag to store.

When you are ready to use them, toss an herb ice cube in your pan, and you’ll have a fresh herb taste within minutes.

What’s your favorite herb?