What To Do When You Wake Up Dreading the Day

The alarm goes off and you snooze for another hour.The idea of getting out of bed and starting your day is almost too much to handle.

There is absolutely NOTHING that you’re looking forward to.  In fact, it’s fair to say you’re absolutely DREADING the day.

Here are a few simple steps to get you passed the point of crawling under a rock for all eternity:

1. Define Your Personal Mission Statement

Chances are, if you’re feeling completely drained, you’re doing work that’s not aligned with your values.  By defining a personal mission statement, you can flip your perspective and focus more attention on tasks that align with your mission.   To create your mission statement, start by answering these questions:

• • What do I want to do?
  • Who do I want to help?
  • What is the result? What value will I create?

Stay tuned next week for a complete mission statement how-to.

2. Sweat It Out

exercise sweet

Unless you’ve been under that rock I mentioned above for a REALLY long time, you know that exercise helps elevate your mood.   When you absolutely do not want to workout, that’s the exact time when you SHOULD.  Get moving with something fun – you really don’t have to be chained to the treadmill for this to work.

3. Fuel Up Right

One of the reasons I love, love, LOVE talking about food (aside from it being delicious!) is that what you put in your body has a huge effect on how you feel – both physically and mentally.  To clear some of the “gunk” that’s dragging you down, start your day with warm lemon water with cayenne and a green smoothie.  Load up with a huge leafy green salad for lunch.  Go meatless for dinner (veggie burritos or one-pot quinoa, anyone?).  And of course, hydrate like a mofo.  Divide your weight by 2 to get a rough estimate of the oz. of H2O you need daily.

drink your greens

4. Call Me!

As a coach, I work with clients all the time who are going through EXACTLY what I described above.  Hell, I’ve been there myself!  Overwhelm, underwhelm, lack of motivation and inspiration – whatever it is that’s got you dreading the day, we can work through it.Schedule a free Breakthrough Session to get you back to feeling great.  Remember, procrastination is NOT your friend!

What one step will you take within the next 48 hours to get you jumping out of bed in the morning?

P90X3: It's an excuse killer.

I want to share a secret with you.

I owned P90X for 2.5 years before I ever tried a single workout.  While it sat collecting dust, I sat thinking there was no way I could ever do those workouts.  I was too scared to even try.

And when I finally did push play (which was freaking scary!) I made it a whopping 30 days before all my good intentions got pummeled by real life.  Sure, I'm a coach, and I love working out, but I'm a real person with a real life.  I KNOW how easy it is to get off track.  One day turns into 2, turns into 5, turns into 10, and then you're completely off your game.

Do you know what I'm talking about?

The sad truth is, most people who purchased P90X never make it the full 90 days.

There are two big complaints with P90X: it's too advanced for me and I don't have enough time to do 60-90 minute workouts 6 days a week.

I experienced them both FIRST HAND.  I GET IT.

Which is why I'm over the moon excited about P90X3... as I heard Tony Horton say this morning: "it's an excuse killer".  This program includes 16 TOTALLY NEW 30-minute workouts (including yoga and pilates!) and a back to basics, keep it simple meal plan.

Get the full details on the program and apply for my January 6th P90X3 Test Group here.

What to do with ALL THAT TURKEY?

Tired of the post-Thanksgiving obligatory turkey sandwiches and piles and piles of mashed potatoes? I rounded up some of the yummiest, most fun Thanksgiving leftover recipes on the internet.  

There is so much WINNING with this "recipe" - granted it's not a step by step guide, but it's a great inspiration.  Imagine, all your favorite Thanksgiving fixings wrapped up in a nice, warm burrito.  You can also take a tip from my favorite veggie burrito recipe and bake the burritos for a nice crispy touch.

I WANT THESE SWEET POTATO WAFFLES RIGHT NOW.  They are absolutely mouth-watering and I love the versatility in the ingredients - no dairy?  No problem!  Gluten free?  Got you covered!

I love the idea of sweet potato "buns" for this fun Paleo Turkey Sandwich recipe, and you know me, I'm pretty much sold on anything with brussels sprouts.  

This Israeli cous cous salad is something I'd make even without leftover turkey.  My stomach is growling just reading the recipe:

I was first introduced to tostadas just about a year ago... they're a bit tough to eat, but oh so yummy!  Check out this simple turkey tostada recipe.  You could even sub a fresh tomato for the canned ones here and eat this cold, majorly cutting down and the cooking time.  (PS- PLEASE ditch the canola oil!) 

There are few things easier than a stir-fry and the Asian-flare will have your leftovers feeling brand new.  Use whatever veggies you've got on hand for this one - you really can't lose.

For an interesting twist on a frittata, try this recipe for a Banger's and Mash style baked egg casserole. Happy THANKSGIVING, ya'll!

Feel Refreshed (not drained) this Holiday Season

So, how many photos of Starbucks holiday cups have you seen on Facebook and Instagram this week? I’m pretty sure that I’ve seen about 20.

Starbucks, I’ve seen your cups and hear your message loud and clear: The holiday season is here.

So many of us use the holiday season to kick back and indulge because, HELL, we’ve worked hard this year.  And you know what, you DO deserve to indulge and have a blast (not JUST during the holidays, but that’s a discussion for another day...).

But, what you don’t deserve is packing on a couple pounds in as many months OR completely overloading your body on sugar and booze OR day-long holiday shopping sessions fueled by Diet Coke and Annie’s pretzels. 

Let’s make this year different.  What do you say?

Join me for my 5 day Holiday Refresh from December 2^nd to December 6^th

(conveniently scheduled right after Thanksgiving, so you can kick that post-turkey bloat to the curb!)

You’ll get all the support you need to help you:

• Slash cravings for sugar and carbs
• Reduce bloating
• Lose a few pounds
• Have more energy and wake up REFRESHED every day

So you look and FEEL outstanding this holiday season (and rock that hot little black dress you bought for office holiday party!)

Here’s what’s included in the Refresh:

• 5 days of done-for-you Refresh meal plans & a companion Shopping List ($199 value)
• 5 days of Shakeology ($25 value)
• Daily email support from me, your coach and cheerleader ($50 value)
• Access to an exclusive, members only, online support group ($99 value)
• PLUS a personal 50-minute Breakthrough session ($175 value)

The cost? Only $49 USD!

Ready to get started? You must register by 4 pm EST on 11/22! Click below to register!

[button url="https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=KZQTVVEV239BS" target="_blank" label="Buy Now!"]

Any questions?  Email me (I promise to respond within 2 business days)

The Fine Print

• Registration closes Friday, November 15th at 5pm EST
• All purchases are final; No refunds or exchanges
• All Breakthrough Sessions must be scheduled by 4/1/2014

Anti-Inflammatory Recipe: Spiced Squash with Cashews

There are two things that I am just absolutely head over heels for right now: acorn squash and ghee.  On their own, they’re both pretty freaking great... but the combo is legit OUT OF THIS WORLD.  This is hands down, my favorite fall combo this year (aside from a great boots and scarf combo, of course).Now, I’m going to go out on a limb and assume that you know what acorn squash is, but just in case you don’t (no judgment zone), I’m talking about this guy:

anti-inflammatory recipe

It’s squash season, so you should have no problem finding acorn squash in your local grocery store.

But, there’s a good chance you’re asking yourself, “What the heck is ghee?”

Ghee is “clarified butter” traditionally used in Indian cooking (note: I use the quotation marks because there’s a little more to the preparation process).  Ghee contains vitamins A, D, E and K, lipids that have anti-infective properties, and acids which have anti-viral and anti-carcinogenic properties, as well as omega 3 fatty acids.  Due to its preparation process, which removes all the milk solids, ghee is lactose and casein-free, perfect for our dairy-intolerant friends.  

Perhaps most importantly, though, ghee is known to be an effective carrier of lipid-soluble nutrients.  Herbs and spices coated in ghee can easily penetrate lipid-based cell walls in the body, where you really get the most bang for your buck – which is why this Anti-Inflammatory recipe is such a powerhouse.

You can get ghee in most natural food stores, or Whole Paycheck, but I’m personally really digging on OMGhee, which can be purchased right from the comfort of your own kitchen table.  It’s a bit pricey, but well worth the investment.

Ghee is still a form of saturated fat, so use it sparingly... it’s recommended to use no more than 2 tbsp per day.

Anti-Inflammatory Recipe: Spiced Squash with Cashews*

Makes 6 side-dish servings

½ tsp ground cumin½ tsp sweet paprika¼ tsp turmericPinch of cayenne pepper¾ lb (1 medium sized) acorn squash1 tbsp ghee2 tbsp chopped roasted cashews

1.    Half and remove seeds from squash and bake for approximately 30 minutes at 400oF (until soft)2.    Remove from oven and let cool, approximately 10 minutes3.    Scoop squash from skin and cube4.    Toss squash with spice mixture5.    Heat ghee over medium heat and add squash6.    Mash squash with a spoon as you stir, until completely mashed

*Recipe modified from Eating By Color for Maximum Health, Williams-Sonoma

What fall recipe or flavor combo are you totally digging right now?  Make sure to leave it in the comments so I can test it out (I double as a health food taste-tester in my spare time!).

Clean Out the Fridge Frittata Recipe

Why It Sucks to Be an Egg: You only get laid once, you only get hard once, and when you DO finally get hard, it takes under three minutes and you're already in hot water. Source: Comedy Central Food Comedy

Also, if you're in my house, you're likely to be in my belly VERY soon.

frittata recipe

If you're trying to clean up your diet, but you're short on time and or funds, incorporating eggs is a great choice for you.  Decent quality eggs (cage-free, vegetarian-fed, organic) can be found in pretty much any grocery store for less than $5 a dozen.  If you REALLY want to step up your egg game, invest in pasturized eggs from a local farmer.

This summer, I participated in an egg share, which meant a farm-fresh dozen eggs every week, so I've done lots of egg-speriments.  I've scrambled, fried, boiled, and baked 'em.  What I've learned: no matter how you cook eggs, its crazy-quick and easy and they can easily be paired with practically anything in your fridge to make a more complete meal.

Bad Rap Busted

Eggs, especially the sweet little yoke, have been getting a bad rap for quite some time - too high in fat, too high in cholestorol - but recent research shows these claims to be unfounded.  

In fact, eggs are nutritional powerhouses - filled with protein, healthy omega 3 fats, and a whole host of vitamins and minerals including Vitamin D, Selenium, Vitamin B12, Vitamin B5, Phosphorous, Iron, Folate, Vitamin A, Vitamin B6, and Vitamin B2.  And, get this- a study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol).

As far as cholesterol goes, the real threat is saturated and trans fats, not dietary cholesterol. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels; one egg (yolk and white) contains 185 milligrams of dietary cholesterol.  The problem isn't the egg, it's how you're cooking it and what you're eating it with.  My suggestion: ditch the butter and bacon and add in fresh veggies instead.

(Note: if you have a history of high cholesterol or heart disease in your family, talk to your doctor about how much cholesterol you should have.)

Clean Out the Fridge Frittata Recipe

Serves 4

8 eggsSplash of unsweetened almond milk or water (approximately 1/8 cup)Potential Clean Out the Fridge Add-Ins:

Dark Leafy Greens (spinach, chard, kale)OnionPeppersGreen or yellow squashBroccoliBasilWhite or sweet potatoesTomatoes, Salsa, or Tomato SauceMeat: Chopped Ham, Turkey, or SausageCheese: Feta, Grated Cheddar, Mozz, or Parmesan

1. Preheat oven to 400F2. Whisk eggs and almond milk3. Fold in veggies, herbs, cheese, etc.4. Pour egg mixture into 9" glass pie plate5. Bake for 30 minutes or until firm

This week I made swiss chard, red onion, & green and red tomato frittata, served with a large (1/2 plate!) green side salad.  The pairing is perfectly refreshing.  The frittata can be served hot or cold, depending on your preference.  Leftovers double as a great grab-and-go breakfast.

What's your favorite "egg-cellent" recipe?

Why Nutrition is Foundational to Lifestyle Coaching (and anarchistic!)

What if I described myself not as a health coach or a lifestyle coach, but as a health and lifestyle anarchist?

“The philosophy of anarchy lies in empowering people to take control of their own lives and not on having others having power of them.” – James Cox

Maybe it’s time for a title change?

As a health and wellness anarchist, my mission is to help women TAKE CONTROL of their lives (not necessarily to rise up against “the man”, but, hey, who knows!).

Describing myself as a health coach is a) so damn vanilla it hurts and b) a serious misrepresentation of what I do.   Can I get a show of hands for how many of you think I focus solely on nutrition and weight loss?

As my business continues to evolve, so has my philosophy on the work I do.  I am LIFESTYLE focused; someone who builds a foundation with nutrition, but then works with you to take control of the rest of your life – all that really important stuff like your career, your relationships, yourself, just to name a few.

Don’t get me wrong, there’s definitely an advantage to focusing on nutrition first... as a “grown-up”, you are absolutely, 100%, in control of what you eat.  Just let that sink in for a second...

You are absolutely, 100%, in control of what you eat.

That’s the essence of why I consider nutrition foundational to my work.

If you’re saying to yourself anything like: “But my family eats X”, “my company takes me out to lunch on Fridays”, or “my friends love to meet up at Denny’s for breakfast”, these are EXCUSES.  You’ll never be able to take control of anything if you continue to live under the shadow of these excuses.  So, CUT. IT. OUT.

full house

Seriously, though, if you want to stay in the “safe” world of excuses, it’s probably OK to stop reading now.  But, if you’re committed to giving up those excuses, I’ve got some tips to help you stay on track.

1.    Food is Fuel

Reframe your thoughts on food.  For many of us, food is a social tool, an emotional outlet, a feel-good drug.  It’s time to let that go.  Food is fuel for your body to support you in everything you do.   That’s it.

2.    Know Your Why

Why do you want to be healthy?  Be honest.  It’s okay to want to fit into a size 4 (or 6 or 8) or to look hot in a bathing suit for your upcoming cruise.  Or maybe you just want more energy to make it through your day without reaching for the RedBull.  Do you want to live to be a 100 or to set a good example for your kids/grandkids/spouse/friends?  Whatever it is, get CLEAR on it and remind yourself of it DAILY.  Staying true to your why will help you stay on track.

3.    Give Yourself Wiggle Room

Clean eating is NOT ALL OR NOTHING.  I would never tell you that you CAN’T have something.  If you want a jelly donut, have it.  Don’t feel guilty about it.  Then, get back to business.

4.    Be Prepared

It’s so easy for all of us to get stuck in that excuse trap, especially when it involves social situations.   Be prepared with a response to the conversations and the questions so you don’t get suckered into doing something you don’t want to.  It’s also a great idea to review a menu and decide what you’ll order before you get there, so you don’t even have to crack the menu and risk getting off track.

5.    Keep it Fresh

fresh prince

Whoops - not that kind of fresh!

Experiment with new recipes and new foods regularly.  Commit to trying 1 new recipe or 1 new food a week – it’s really as easy as that.  If I hadn’t done this myself, I’d have never fallen head over heels for b. sprouts or learned how easy and versatile quinoa can be.

Now I want to hear from you.  What’s one step you will make to take control of food?

Is Your Almond Milk Making You Sick?

The “healthy” dairy alternative, almond milk, could be causing catastrophic damage to your GI system and colon due to a little red intruder.

I’m sure, like me, if you made the switch from dairy or soy to almond milk, you thought you were making a healthy choice… but most commercial brands contain an additive known as carrageenan, which is just downright bad for your bod.

When I started experimenting with my body’s reaction to different foods, I realized that my beloved dairy (yes – I have a very emotional bond with dairy) was turning my face into the human version of the Colorado Rockies.  I initially switched to soy milk, but based on the heated GMO debate and the hormone-mimicking substances in soy, I now use almond milk almost exclusively.  Little did I know that my almond milk was including an uninvited guest.      Carrageenan is derived from red seaweed and is used in dairy and dairy alternatives, as well as deli meats, as a thickening agent, stabilizer and/or emulsifier.

The food grade version of carageenan (aka undegraded) has been shown to cause inflammation, lesions, and cancer in the colon.

This is just a step above the non-food grade version, which is classified as a “possible human carcinogen” by the International Agency on Cancer Research.  It’s labeled “possible” because it’s caused cancer in lab animals during studies, but (I guess) hasn’t been tested on humans yet… it never felt so good to be a human “lab rat”, did it?

The degraded carrageenan also causes inflammation.  How do we know that, you ask?  It’s actually been used for DECADES to INDUCE acute inflammation for lab trials.  Seriously!  I can’t make this stuff up.

Now, you’re probably asking why you should care about the degraded carrageenan – that stuff should not be in your food, right?  WRONG.  The food-grade version has been shown to contain up to 25% non-food grade (i.e. degraded) carrageenan.  What’s worse (yes, it gets worse)… because your bod is a powerhouse digestive system, it actually breaks down the “good” carageenan to the degraded carrageenan in your GI tract – YIKES!  

So what can you do about it?  

1.    Make a statement with your $$

I’m a firm believer that one of the best ways for us, collectively, to fight for a better food system is to put our money where our mouths are. There, in fact, are several alternatives to carrageenan that won’t give you cancer.  For a list of carrageenan-free dairy products/brands, check out this resource from Cornucopia.org.

2.    Make your own almond milk

This week I experimented with my first batch of homemade almond milk.  I seriously can’t believe how easy it was to make!  This will definitely become a weekly staple in my house.

Homemade Almond Milk

1 cup almonds

3.5 cups filtered water

Vanilla extract or chocolate flavoring (optional)

1.    Soak almonds in water overnight (add vanilla or chocolate here if you’re using that)

2.    Blend almond and water mixture for approximately 1 minute

3.    Strain using cheesecloth or a fine mesh filter

4.    Gently squeeze the strained almond meal to get extra milk out

This should keep in the fridge for 3-4 days. Admittedly, it’s a bit thinner than the store-bought stuff; I’m gonna go out on a limb here and say it’s probably because it doesn’t contain a cancer-causing thickener.

In the comments, I’d love to know – do you drink dairy or a dairy alternative?  What will you do to be carrageenan free?

6 Techniques for Creating Good Habits

I recently started reading Darren Hardy's "The Compound Effect". This book is all about taking small actions, making positive changes, and creating good habits consistently that will compound into big things over time. On the flip side, there's the case where you're making small actions (or inactions) that are taking you in the opposite direction. So many of us get stuck there... and end up stagnant in our work, at home, in relationships, you name it. If you're feeling stuck, its time to make some changes, and my new 5-week online Bootcamp may be just the thing you need to get started. The fact of the matter is, most of us are not EXACTLY where we want to be, although maybe we're on our way. A big part of the equation is crowding out the bad habits with good ones.

Darren provides the following 6 Techniques for Creating Good Habits:

1. Set Yourself Up to Succeed

This is probably the easiest place to get stuck - not setting yourself up to succeed.

"Any good habit has to work inside your life and lifestyle."

What is it that you're trying to accomplish and what in your life is holding you back? If you're trying to eat healthy, but that 3 pm sugar craving has you running for the vending machine, stock up with some healthy snacks, instead. If you want to work out more often, but find yourself exhausted at the end of the day, get up a half hour earlier and get a quick workout in (trust me, this WORKS!).

2. Think Addition, Not Subtraction

Instead of focusing on the negative, the things you're giving up, the things you can't have, turn your focus toward the things you can have. I have a friend who, within the last year, completely changed her diet due to a medical condition. Instead of wallowing in the fact that she couldn't enjoy some of her favorite foods, she opted to focus her energy on creating healthier versions of those meals and savoring every delicious morsel.

3. Go for a PDA: Public Display of Accountability

I think we can all acknowledge that staying accountable just to ourselves is pretty darn tough. We're too easy on ourselves. Find a bigger, broader way to be accountable - whether it's sharing on social media, telling your friends and family, or hanging up a big ol' sign in your cubicle at work (this is one of Darren's best examples).

4. Find a Success Buddy

Take accountability to the next level by pairing up with someone who has similar goals and can keep you on point. Agree to meet regularly (phone, email, skype, whatever works) to hold each other accountable, share successes, failures, and aha's, and keep each other pushing further and further forward.

5. Competition & Camaraderie

Let's be honest, we all love a little friendly competition. I mean, who doesn't love winning? So, if you're working towards creating a new habit, loop in some other people with the same objectives and make a game of it. You'd be surprised how much faster and harder you'll push just to beat out Kelly from HR.

6. Celebrate!

It can be easy to get wrapped up in work, or in unconscious, unproductive zoning to combat hard work (case in point, a few months ago I posted about my embarrassing addiction to TV. It's an action I have been working to consciously change and with Darren's tips, I'm making serious strides), but the healthier way to deal is to celebrate each success.

"You've got to find little rewards to give yourself every month, every week, every day - even something small to acknowledge that you've held yourself to a new behavior."

Change is hard and celebration is absolutely deserved, so let your hair down and enjoy it once in awhile!

I strongly encourage you to pick up this book. It's affordable, short, relatable, AND actionable, and I can almost guarantee that you'll be inspired to make positive changes in your life.

For me, I'm focusing more on my time management. I actually consider myself to be pretty darn good at managing my time, with everything I've got going on, but I know I can be doing even better. Now, I want to hear from YOU, what positive habit do you want to create in your life?

5 Home Remedies for Muscle Soreness

No matter where you're at in your fitness journey, muscle soreness is bound to happen.  Instead of reaching for over the counter drugs, try one of my favorite home remedies for muscle soreness.

1. Coffee

Research at the University of Georgia suggests that drinking coffee prior to working out can reduce muscle soreness and fatigue by up to half. This is due to the blocking of adenosine, a chemical released by your body in response to injury. Be careful not to overdo it on the coffee, as too much caffeine can cause muscle spasms; two cups of coffee is recommended. And, with your cup(s) of joe, you’ve also got the added bonus of the well-documented caffeine endurance boost.

2. Magnesium

Magnesium, the primary component of epsom salts, is essential for healthy muscles and is a natural muscle relaxant. Absorption through the skin, via epsom salt baths, is more effective than taking an oral supplement, but eating foods high in magnesium, such as dark leafy greens, squash and pumpkin seeds, halibut, soy beans, and brown rice can also support reduced muscle soreness.

3. Tart Cherry Juice

A 2010 study published in the Scandinavian Journal of Medicine and Science in Sport identified antioxidant compounds called anthocyanins in tart cherries that are believed to work by reducing inflammation. Add the juice to a post-workout recovery drink to get the most bang for your buck. I like Trader Joe’s brand. Bonus: tart cherry juice has been found to have more antioxidants than the popular superfood pomegranate and may also help to improve sleep quality.

4. Apple Cider Vinegar

Among its many talents, apple cider vinegar is touted as a muscle reliever. ACV draws lactic acid out of muscles. If you can get beyond the smell, saturate a cloth with ACV and wrap it around the muscle for 20 minutes. Repeat every three to four hours for continued relief until the pain is gone for good.

5. Foam Rolling

Foam rolling uses a technique called self-myofascial release, which uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia). You can pick up your own foam roller at a sporting goods store, Marshall’s/TJ Maxx, or Amazon (because you can buy anything on Amazon).

Do you have any favorite home remedies?  Share them in the comments.