Spring has sprung!

Signs of spring for me- flowers, wet earth to dig in, the unstoppable desire to sort, declutter, organize, and feel lighter in my body.  So, in this newsletter there are ideas for reducing inflammation in the body, treats that are healthy, movements that feel good and take care of sticky spots that impact good range of motion.  Finally, a few gems or resources.  Please take time to like, share and comment!  Always appreciated!

 

Chocolate pudding- A healthy version!

In case you missed this post on my instagram account, I've recently tried making a vegan avocado banana chocolate pudding.  Okay, if you were like me, and found this a little off puddin' just give it some thought.  I grew up on pudding, pudding out of a box, full of sugar, packed with good wholesome, or tummy shattering milk.  (for me that is)  I wanted to bring back the taste of my childhood.  Pretty close attempt!  It's SO creamy, SO yummy, give it try!  I found this recipe on pinterest, so want to share it.  Follow this link!   www.apolloandluna.com


                                  Yum!

                                  Yum!


So, avocado in a pudding, isn't that totally high in fat?  (Yes, but it's the health promoting type of fat.  When you consume this type, it can lower health risks, in moderation though)  As I'm learning in my nutrition course, fats play a crucial role- I knew this, just needed a good reminder.  Healthy fats like nuts and seeds, avocados, dairy, eggs, (fatty fish and other meat if you eat it) healthy oils are ALL good, try avoiding all those nasty hydrogenated oils. (a process where a liquid unsaturated fat is turned into a sold fat by adding hydrogen, and as a result, that nasty trans fat is made.  Yuck, (increasing your risk or heart disease)  Here's a LINK to an article on avocado's weight loss/management http://www.huffingtonpost.com/david-zinczenko/8-reasons-avocado-is-a-pe_b_6648104.html

I know when I eat healthy fat, I'm satisfied for longer, my cravings are reduced, and I'm less prone to seeking out sugar.  Now, this pudding is not a great snack right before you exercise, as fat can be hard to digest before training, and if you have it during your training it can be unsettling for your tummy. So, if you're an active person and want more info about what to eat and when, check out precision nutritition's article HERE www.precisionnutrition.com/workout-nutrition-explained


I've been hearing from a lot of people; I'm sore, I'm tired, my body is feeling older and stiffer.  {see the note below about pain, inflammation] I hear ya, I'm feeling it too.  I was hiking the other day with a friend and realized that when I can't (choose not to) run anymore, I'll hike.  It still gives me that great feeling of working hard, sweating, climbing hills, and more then anything the ENJOYMENT of being outside without cost or huge impact to my body.  So, what's your maintenance, what exercises/stretches do you do or avoid because they are boring, their your maintenance- the ones that are GOOD for you.  HUM- maybe a physio or other health professional has recommended you do them etc.  For me, it's always foam rolling my quads, gluts, and ball squishing in my calfs, for a video of this in live-time.  LINK:  https://youtu.be/3hbodmGIZ_A     

Inflammation- if you're feeling like you're not recovering from your workouts, not healing well from injuries, have stiffness, arthritis, pain, weight gain, you might want to check out these 2 articles: There's lots of good info, and things to tweak in your diet.

1) Inflammation, and inflammatory foods (how foods you're eating might be contributing to these symptoms: Check this LINK out: 

 http://www.precisionnutrition.com/nutrition-for-injury-recovery-infographic

2) Thinking that there's a connection to between your inflammation and your weight? Check this LINK out: 

http://www.foodallergyandglutenfreeweightloss.com/inflammation.html

HOW ABOUT A SMOOTHIE recipe with some of those anti-inflammatory foods:


 
IMG_8927.jpg
 

Anti-inflammatory AND yummy smoothie or

YUMMY smoothie AND anti-inflammatory benefits!

1/2 cup unsweetened coconut milk, 1/4 cup water, 1 tsp tumeric powder, 1/2 tsp cinnamon, 1/2 banana, 1 tbsp cacao powder, 1 tbsp powdered peanut butter, 1/2 scoop of Pgx fibre granules, couple drops of Vitamin D, same of Vitamin E, 1 tbsp flax oil, 1 tbsp maca powder, [this is a new addition for me, believed to balance hormones, and reduce menopausal symptoms, always has benefits for guys too!] 1 scoop brown rice protein powder (or your fav one) BLEND, enjoy, super yummy! 1 serving.

 

Some resources that are new to me, that I'm loving!  

Angela Liddon's book "Oh She Glows Everyday" I had her last one, then Rachel told me about this one.  LOVING it.  You don't have to be a vegan to love it, I'm not anymore, and loving it!

For all you Goddess's out there Christiane Northrup's "Goddesses Never Age" book.  As always, she's a good writer, and has a nice broad approach to aging gracefully.  

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Happy New Year!

Some hip opening poses for happier hips, a recipe, and tips to get your butt in gear this new year...., 

These hip open poses can be practiced holding from 30-60 seconds per pose, one side, and then the other.  ENJOY!


Peanut Butter Protein Balls:

1/4 cup maple syrup

3/4 cup peanut butter (I use salted, can add salt if yours is unsalted)

2/3 cup almond flour (ground almonds)

3 tbsp of raw cacoa powder ( I substituted this for regular cocoa powder)

1 tsp pure vanilla extract

Add 1-2 tsp water to help bind.

Mix, kneed and make into balls, store in the fridge! 

(Recipe from texanerin.com )

Cinnamon or any other spices would be nice too!


5 TIPS to get your butt in gear at the beginning of the year!

Yes, it's cold, it's windy, it's really easy to have so many excuses not to exercise or put off doing other things!  That's one reason people attend group classes; I get it-commitment, accountability, social interaction, these are all good things.  

So, here's a few tips to add to your tool box, make up bag, file folder, etc.

1) Set a timer- I do this when I don't want to do something.  I set a timer for 20-30 min. and do the task (sometimes this is housework-ah), and - 9 times out of 10, I work beyond the timer, as I get into whatever I'm doing, and the time passes, and chore or exercise is done!

2) Goal oriented person?  Set one, then make it smaller, then make it smaller, until your 90% sure you'll do it, then just do it!!!!

3) Baby steps- we were just writing about this in our e-book (yes, Tamela and I are in the process of writing an e-book-stay tuned!) A small step goes  a long way.  Know that everything is a process, and THE process is part of the journey in staying focused, is part of the learning, and every small thing that you do add up over time.  So, for instance, if you've put yourself on a cleaner eating plan after the holidays, pick a small simple baby step such as drinking more water, changes things.  Wanna know more: www.wedmd/diet/features/6-reasons-to-drink-water#1

4) Know what your distractions are..., UMMM, lots of those.  Mine; pinterest, knitting, to name a couple.  Though enjoyable, are they how you want to spend your time in this very moment.  Sometimes they are.  But, I know if I have things that need doing, those are my GO-TO distractions.  So, I stop, reflect, try to be intentional, and I build in tiny rewards along the way.  I used to do this with food, I try now to do this other things, a warm bath, a short read, etc.

5) For exercise, if you feel like you're starting from 0 again, keep it simple "silly." What can you do in a short amount of time that will get your energy up, you'll stick to, without any fancy equipment, gym memberships etc.  Simple can be uncomplicated.  Uncomplicated means feeling less overwhelmed.  Less overwhelmed means you're more likely to do it.  When you're more likely to do it, you're more likely to do it more often and maybe even enjoy it a BIT MORE.  

HAPPY NEW YEAR!

SHARING, COMMENTING, and ENJOYING is CARING!