Blog Archives

Eat to Avoid the Midday Slump

1899925_10202091804309581_1781835226_n

It’s coming. You can feel it. You’re trying desperately to will it away, but, inevitably the clock strikes 3:00pm. Suddenly, you are exhausted. The thought of striking the letters on the computer keyboard seems like a daunting task, not to mention you can barely keep your eyes open.

‘Argh!’ you think to yourself. When this happened yesterday, you swore it wouldn’t happen again. As you walk to the café to get a cup of coffee, you wonder how to avoid this midday slump tomorrow. Here’s the good news:  there are steps you can take to energize your body throughout the day and avoid this desperate feeling.

The best place to start is with breakfast. Before we even talk about what to eat, let’s recognize that it’s important TO EAT breakfast. Your body has been in a state of rest, relaxation, and recharging for several hours. It needs fuel in the form of carbohydrates and protein to get going in the morning. Instead of processed cereal and milk, why not go for oatmeal with almonds and blueberries? Or prepare a couple of hardboiled eggs that you can grab-n-go in a hurry. Pair them with a brown rice cake with almond butter and jelly and you’re starting your day off on the right foot.

It’s also important to remember to drink water throughout the day. Dehydration is certain to cause sleepiness and fatigue. Imagine that a few glasses of water could be the difference between your 3pm exhaustion and vitality.

Don’t forget to put some thought into your snacks. You want to be sure to stay away from excess fats and sugars, which are in candy bars and most packaged food. The fatty foods will make you feel lethargic and the sugars will provide an initial spike, but then you’ll feel the afternoon slump as you come down from the sugar high. Take a few minutes at home to prepare trail mix with almonds, walnuts, pumpkin seeds, Goji berries, and Incan berries. For sweetness, you can add some cacao nibs or mini chocolate chips (I prefer Enjoy Life brand because their products are free of common allergens).

The midday madness doesn’t have to continue. You can control how your body feels by nourishing it with healthy food (and water) throughout the day.

Be Well & Inspired!

Karen ~ Your Wellness Warrior ❤

http://www.LifeofICoaching.com

Advertisements

Healthy Snack Ideas

healthysnack

Cravings happen even to the healthiest of us. Often, when a craving hits in the afternoon or the evening after dinner, we get the urge to snack. Snacking can be a bad habit to get into, because the snacks we choose are often junky, un-nutritious, and high in calories, sugar, or fat.

The trick to snacking without piling on the pounds is to find healthy alternatives to the regular snacks you might normally reach for.

Usually, when we get a craving it is for either something sweet (chocolate!), savory (potato chips!), creamy (ice cream!), or crunchy (crisps!). Obviously, my examples are foods you shouldn’t eat all the time if you want to be trim and healthy. But that doesn’t mean you have to fight your cravings for the rest of your life. Instead, you just need to substitute.

Fruit_1

Next time you get a craving for something sweet, why not try:

• fresh, whole fruit
• apples and almond butter
• dried fruit
• green smoothies
• banana “ice cream” (peel a banana, freeze, blend in a food processor with nuts, berries or raisins ,and serve)
• dates stuffed with almond butter or other nut butter
• organic dark chocolate chips or carob chips

healthy-super-bowl-party-recipes-and-tips-L-1_J4Oq

For your savory cravings, try these healthy alternatives:
• olives
• pickles and pickled vegetables, such as carrot, daikon, beets, and lotus root
• tabouli, hummus
• steamed vegetables with tamari/shoyu or umeboshi vinegar
• freshly made salsa or guacamole
• Sauerkraut (will also knock your sweet craving right out!)
• salted edamame

green smoothie

Your creamy cravings can be met by eating:
• smoothies
• avocados
• rice pudding
• dips and spreads, like hummus and baba ghanoush
• puréed soups
• puddings made with silken tofu, avocado, or mashed banana
• mashed sweet potatoes
• coconut milk

plaincarrotspost
Finally, don‘t cave and reach for the Pringles, when you can eat these crunchy (but still healthy) snacks:
• apples
• frozen grapes
• rice cakes
• light popcorn or plain popcorn (use coconut oil to pop in a covered pan)
• carrots (particularly the sweet, organic baby carrots)
• celery and nut butter
• raw, unsalted nuts like cashews, almonds, and walnuts

Don’t fight your craving. Instead, listen to what it is your body wants specifically and choose the healthier option that will be good to your waistline.

Be well & Inspired!

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

THE SKINNY ON FATS

granola

For years, health experts preached that a low-fat diet was the gateway to health. They proclaimed fats as the enemy, linking them to cardiovascular and other diseases. The food industry jumped on this “theory” and bombarded us with fat-free and low-fat “food” options. A walk down the supermarket aisle will confirm our obsession with fat-free foods. To ensure that flavor was not compromised, sugars were added in increasing amounts. So, while our low-fat options exploded, so did obesity rates, as well as other related illnesses. Clearly, low-fat did not deliver the promised results. We now know that healthy fats DO NOT make us fat. In fact, they are one of the three macronutrients, along with carbohydrates and protein, that your body NEEDS to function at optimal levels.  And, truth be told, fats help us stay slim!!

THE WHY

So, why do we need fats in our diets, how much is enough, and what kind of fats should we incorporate into a balance eating plan?

Fats provide essential fatty acids, protect your heart, keep your skin and hair soft and subtle, lubricate your joints, protect your nervous system, and protect cell membranes from inflammation. Fats deliver vitamins A, D, E, and K to your cells and are also are a great source of energizing fuel.  So, you can see that your body really can’t function without them!

THE WHAT

THE BAD FATS:

Let’s take a closer look at the different types of fats. The SAD diet (Standard American Diet) consists mainly of artery-clogging saturated and trans fats. Why? Because they taste so good and are widely available in our food supply. Fats, together with sodium and sugars, enhance the flavors of foods and keep you coming back for more.

Most of us have heard about bad saturated fats. Usually solid at room temperature, these are found in animal products such as meat and diary. New research, however, shows that some saturated fats, such as coconut oil, can be metabolized by the body faster than others, hence they are rarely stored as fat. Trans fats are unsaturated fats that have been altered though the process of hydrogenation to extend their shelf life. These should be avoided at all costs, as they are associated with heart disease and related illnesses (think:   packaged cookies, pastries, muffins, candy bars, and cakes).

Healthy unsaturated fats play a huge role in your overall health and well-being. They are either polyunsaturated or monounsaturated fats and are considered good fats because they help lower cholesterol levels, which can reduce the risk for heart disease and type 2 diabetes. Polyunsaturated fats provide us with essential fatty acids, essential meaning we must get them from our diet as our body does not manufacture them. These fatty acids keep your brain functioning well and aid in the healthy growth and development of your body. Omega-3 fatty acids, found in oily fish such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts, are central to reducing inflammation and heart disease. It’s always best to get your omega-3s from food, but supplement if you need to. Most people get too many omega-6 fatty acids from vegetable oils and margarine. Yikes! Monounsaturated fats are found in peanut butter, nuts, olive oil, sesame oil, and avocado.

For good health and a balanced diet, it is important to get fats from both polyunsaturated and monounsaturated sources. Keep in mind, though, that even the good fats should be eaten in moderation. All fats are calorie dense at 9 calories a gram, so expert guidelines suggest that 20-35 percent of your daily calories come from fat, with no more that 10 percent coming from saturated fats. And remember, the next time you are in the supermarket and spot a fat-free or low-fat label on a food item, take that as a red flag and your cue to run as fast as you can to the fresh produce section!

Delicious Treats Your Taste Buds Will Thank You For

Almond Joys 

1/31/2 C raw honey, to taste

2 to 3 tbsp cocoa powder, to taste

Dash of Celtic sea salt, cinnamon, and vanilla

2 C raw coconut flakes

1 C raw, slivered almonds

Mix the first five ingredients well, then add coconut and almonds. Stir well. Form into little balls and enjoy!

Almond Butter or Walnut Butter or Pecan Butter 

1 C raw almonds, ground

¼- ½ C raw honey

Dash of Celtic sea salt, cinnamon, and vanilla

Blend in the blender until smooth.

The almonds can be replaced with walnuts, pecans, or other raw nuts. Add cocoa powder for chocolate butter. Add raw cacao nibs, Maca powder, and chia seeds for superfoods.

Fruit Leather

Cook homemade applesauce with apples, water, honey, and dash of Celtic sea salt, cinnamon, cloves, and vanilla. Dehydrate the applesauce on a sheet in a dehydrator for 12 hours. Can use alternate fruits such as peace, grape, strawberries, etc.

Sunflower Seed Brittle

1 C raw sunflower seeds

½ C raw coconut chips

2 tbsp sesame seeds

¼ – ½ C honey

Dash of Celtic sea salt, cinnamon, and vanilla

Mix well. Bake in oven for 20-30 min. at 250°F.  Cool and enjoy!

Granola

4 C old-fashioned oats

1 ½ C sliced almonds

½ tsp Celtic sea salt

1 tsp cinnamon

Mix these ingredients well.

¼ C coconut  oil

½ – ¾ C honey

Mix together.

Whisk in 1 tsp. vanilla.

Pour liquid mixture over oat mixture.  Spread in 10×15 bar pan. Bake at 300°F for 40 minutes, stirring every 10 minutes. Add ½ C raisins or dried cranberries when cool.

Dehydrated Fruits & Vegetables

Wash and cut fruit. Place in dehydrator on parchment paper under 115°F for 12 -18 hours.

Enjoy!

Be Well,

Karen ❤

Your Wellness Warrior

http://www.lifeoficoaching.com

harder, better, faster, stronger,

Join me on the search for knowledge as I look to get stronger and healthier and look for more ways to enjoy life!

MuseBoxx

Space to Create

kottapallyragavi

The greatest WordPress.com site in all the land!

lukraakvars

Fresh Randomness

New Creations Ministries

Becoming a new creation by applying Biblical nutritional principles of 2 Corinthians 5:17

Rise and Revel

"...the people sat down to eat and drink, and rose up to revel"

Resurrected Mind

Heal Your Mind, Transform Your Life – Through A Course in Miracles

lightlycrunchy

returning to simple living

Transforming through Greatness

Change your life by changing your view of yourself

Chug Your Greens

Sharing some Green Smoothie fun!

Creative Wellness

A Meditative & Expressive, Mixed Media Art Experience

Morning Angel

Have the BEST morning EVERY morning

theflexifoodie.wordpress.com/

Delicious plant-based, whole food recipes & my healthy living tips!

What an Amazing World!

Seeing, feeling and exploring places and cultures of the world

Healthy Bohemian

living a healthy life one day at a time.