I can’t believe thanksgiving is almost here, seems like just yesterday we were at my cousin’s house having our annual family meal, but yes, it’s been a year. Seems like this is the time of year people are most aware of overeating, holiday party snacking, and suffering from the dreaded food coma.
Here are some tips for you to get through the next few weeks.
Treat Yourself Well
It may feel great in the moment to indulge in pecan or pumpkin pie, an extra portion of mashed potatoes or stuffing, however, thanksgiving foods, although comforting in the moment, can make us a little sick. Many of the ingredients included in our favorite annual meal contains loads of sugar, salt, processed ingredients and saturated fat which could leave you feeling bloated, constipated, achy or itchy. If you feel these symptoms you could be having food related symptoms. Wine contains histamines which can cause sinus headaches, carbs and sugary foods can wreak havoc with your blood sugar levels causing feelings of sleepiness, moodiness or depression after the sugar high has left our bodies. Try to choose foods that help you feel energized and symptom free, check out steamed veggies, pre-dinner salad and healthy appetizers like veggies and humus.
Set an intention for Thanksgiving Weekend
What goals do you hae going into the Thanksgiving weekend. Is it maintaining your current weight, getting along with family members you normally have conflicts with, or just finding some balance during a hectic family weekend. Write down your goal and attach it to your “why”. When you find your “why” for creating a goal, you are more apt to stick with it. Check out this handouton creating your “why” which is used in the 12-Day Fresh Start Program I offer.
Have a snack before the big meal
Don’t attend thanksgiving or any holiday event on an empty stomach. By skipping meals you will not save calories, instead you will over indulge. Try to start your day with a healthy, high-fiber breakfast, for example oatmeal and blueberries, or a protein smooth, like aSlim and Sassy TrimShake. You can also have the shake before your dinner. My favorite way to make the trimshake is with a handful of spinach, 1/2 a green apple, a frozen banana and a cup of unsweetened almond milk, two scoops of the vanilla shake, and I’ve got a delicious meal to tide me over and not over eat. Fiber will help keep you satiated so you won’t overeat.
Be generous with leftovers
If you are going to someone elses house for Thanksgiving, let them keep the leftovers. If it’s not in your house, you won’t eat it. Related to this, try not to stock up on holiday candy, cakes or sugary treats so you won’t be tempted to eat them during the long holiday weekend.
Eat small portions of your favorites
We all have favorite dishes at thanksgiving, mine is mashed potatoes, however too much of a good thing can turn into a bad thing. Keep your portions small and skip the foods you don’t love. Try to eat slowly and enjoy conversation.
Don’t come empty-handed but also don’t make the same mistake I did!
When invited to a holiday meal, offer to bring a dish and make it a healthy one. Bring humus with veggies and crackers, a bowl of mixed nuts with roasted soy beans or garbanzo beans or greek olives. In my quest for health I made a huge mistake. One year at Thanksgiving I got motivated and made a really cool relish dish with bamboo toothpicks, that can now only be ordered on-line. Of course everyone loved my relishes, but it was extremely time-consuming to make, now I have to do it every year. If you are going to bring something, make it easy so if you are in the same situation you aren’t out too much time or money on your day off.
Don’t remain seated at the table after you have finished your meal
It’s always tempting after a large meal to sit back and hang out at the table with the family. I am suggesting you get up and start clearing the table or help out in the kitchen. You can even take the younger folk in the room for a little walk. My version of not lingering is leaving before dessert. In my family they have the thanksgiving meal in the evening. Since we live more than an hour away from my cousin, it’s always nice to need to get home before too long after a long day of making relishes. Works out great because we spend our time with the family but we don’t stick around for the fattening desserts.
Get back on track
Even if you didn’t eat more than you normally do any given day, it’s no excuse to go hog-wild for the rest of the weekend. Keep to you same schedule and your same whole food diet. Enjoy a glass of lemon water within an hour of waking. This will help to detoxify your body from the sugars and fats eaten the night before. Eat a banana, filled with great energy boosting vitamins before heading to the gym, a run or walk in the neighborhood. Try sticking to a high fiber lunch the day after with a black bean chili or some soup. Make sure to drink plenty of water during the day, this will help you refrain from mindless eating of leftovers.
Lisa’s Lentils wants to help you get back on track with the 12-Day Fresh Start Program. You’ll get a pre-detox guide, a recipe guide with recipes you can make all year-long, a daily e-mail for the 7-days of the detox, plus a blank menu to plan out your week, awesome advice on self-care, and some daily detox tips you can use long after the detox has ended. Starting at $35 it’s a great way to get started on your journey to a new you!
Every night we all fall into the same dilemma, what’s for dinner. Whether you are single, in a relationship, have a family or roommates, we all think about this daily, and for the most part, we will eat something that’s in our pantry, whether popcorn, tuna fish (to make tuna sandwiches), frozen lasagna, order pizza, etc. In today’s society it’s rare that we would think ahead to cook a meal for our loved ones and friends because this requires effort that most likely does not fit in with our busy schedules. We have to get a recipe, go to the store and purchase the ingredients, then come home and make the dinner. This entire process can take over 2 hours, and at the end of a busy workday, I think most of us would prefer to get in our comfy clothes and lie on the couch, and let Domino’s make pizza.
Now I love to cook, I love printing out recipes, I love going to the grocery store of my choice, it’s actually fun for me. However, there are times when I’m busy at work, and exhausted at the end of the day, I can barely drive home I’m so tired, let alone cook a meal. Or I have a workshop or some other after work event that I need to attend, leaving Chad with no dinner or at the very least a turkey sandwich, where I go without dinner altogether.
One thing I could not predict was my sweet kitty Baxter would have an infection that had Chad and I going to the Vet five times in two weeks, up all night worrying about or awesome cat, and not eating, grocery shopping, or sleeping. Our lives were entirely disrupted by Baxter’s sickness and we lost a whole week of our life from it. I lost 5 lbs, not sure how much weight Chad lost, but thru worry and sadness we couldn’t even think straight, let alone worry about what we were having for dinner. With our pocketbooks thin from the vet bills and our exhaustion growing, I was and am very grateful for my friend Richard, who sent Chad and I a week of food from HelloFresh. Now Richard had told me about his experience with HelloFresh, but since I already order fruits and veggies from Door to Door Organics, I didn’t want to get involved with another food delivery commitment. Richard’s kind and generous gesture was something I could not pass up, so I tried the HelloFresh and you know what? It’s amazing!
HelloFresh is a meal delivery service where each week there are new recipes to try, and pre-measured ingredients to prepare the recipes delivered right to your door, cutting out the thought process for recipes and the grocery time, as well as portioning out the ingredients for the recipes, it’s actually pretty incredible and for $60 for 6 meals, it’s a total bargain. You can purchase for 2 or more, obviously Richard gave us 3 meals for two. I made the meals this past week and I can say they were easy to make, very healthy (vegetarian) and looked amazing when I served them. Each meal took about an hour to make.
I highly recommend this meal service. It’s great because you can join, put off your order for months, and just wait until you have a week that you want to order, or check out the weekly recipes and see if they interest you. There is no minimum/maximum commitment, it’s really quite awesome!
I want to offer you $20 off your first order with HelloFresh. Just go to their website and use the code ACH5UE for your first order. That will be 3 meals, enough for 2 people each for $40! You can cancel your account at anytime.
Check here for my favorite recipe I made the last week. Here is a photo!
With the holiday season upon us in just a couple of weeks, we all want to recognize which factors can lead to those extra holiday 7 lbs this season and how to avoid the pile on. Check it out:
Travel – If you are one of the many traveling this season you are probably aware of disruptions in your regular schedule. You may dine out more often while on travel and exercise less in a different environment. You might be craving sugar, caffeine and carbs for quick energy and you may be exhausted. Research has shown that our appetites can increase up to 25% when we are tired. Be aware of this when you are on travel. Find time to exercise daily, even if it’s just a 30-minute walk and keep in mind your diet while away. It might be handy to have a small notepad with you so you can record your daily meals, that way you are more aware of what’s going into your body. Try to order dishes with vegetables and load up on them during family meals. A couple of years ago I traveled to Minnesota for an event with my boyfriend’s family, there was not one item green colored offered at the event, I actually found a salad at the bar upstairs, so keep in mind your diet while you are away too.
Stress – If you are staying with your family over the holidays, you may feel a little stressed. And if you have children, you may feel even more with the changing schedules. This might cause you to eat to feel better and anxiety can cause your body to increase the production of the stress hormone cortisol which can cause weight gain. Meditation can help with stress, even if you need to break away to a bathroom to do so. Also, there are some great breathing techniques by Dr. Weil, you can check these out here.
Binging – The most popular new years resolution is to lose weight, why? Because many times we binge during the holidays, resolving at a later date (New Years Eve) to start that diet. But why take that all or nothing attitude. Finding healthy treats and snacks is a great way to defray the holiday binge. Check out these tips for staying healthy for the holidays here.
Indulgences – If everyone around us is indulging in platter of treats, our resistance can get worn down. The proximity and visibility of food can be tempting to all of us. Try to eat a healthy snack before going to any party or drink a protein shake to make you feel fuller than if you went to an event starving. Even at work, goodies are all around, try to have a healthy sweet alternative, like fruit, a chocolate protein shake or granola bar. Have your snack, drink a glass of water and re-evaluate the situation. If you still want the goodies, then have them. Denying yourself will make you binge when you get home from work.
Next Week: Prepare for Thanksgiving/Holiday Time, 10 Tips
I have to say, I feel like I have learned so much in the three years since I began this blog. I have learned that I’m capable of so much more that I thought I was, I have learned that I can do anything I set my mind to, and I have learned that just because I can do these two things doesn’t mean I should.
My whole professional career I have been doing more and more. I went to school for a PhD while working full-time in my first year of marriage. I worked as an Associate Director of the career center in the Business School of a University while volunteering with the local Chamber of Commerce. I have my current position as Executive Assistant to a few top administrators while I volunteered with the Better Business Bureau, Avon Walk for Breast Cancer, the University of Colorado Alumni Association. I also completed my health coach certification and started my own business recently. Oy Vey, just reading this all is making me tired, and that’s what happened, I got tired.
My body shut down. I was stressed out 100% of the time, sleeping 15% of the time (which in a 24 hour period means 3-4 hours), relaxing 0% of the time. Even on vacation, I would check my e-mail and work on my business when Chad and I weren’t out having fun and site seeing.
While doing a lot, fitting a lot in during each day made me feel productive and popular, it also made me feel worn out and stressed out.
A few weeks ago I took an inventory of my life. As a 47 (almost 48) year old, single (well not really, I do have a boyfriend) woman, what did I want my life to look like. Where did I want to go, where would I be in the next 5-10 years. The answer, I’m right where I need to be, but I’m not really where I need to be. I don’t want to be stressed out, I don’t want to lose sleep over who I’m going to contact tomorrow and who I need to follow-up with in regards to my doTERRA business. I want to relax and binge watch all the Taxi episodes (that my brother so nicely loaned me). So what am I going to do? I’m going to stop doing!
That’s right, you heard me, I’m stopping. I’m pulling back from my health coaching business, I’m turning into a customer with doTERRA instead of a network marketer, I’m dedicating myself back into my full-time job at the University and relaxing during my off hours. I must admit the extra money I earned from Health Coaching and doTERRA was really nice for my budget, but it also took time away from what I sorely needed, relaxation, self-care and time with my boyfriend and best friend.
You know what, ever since I made the decision to do less, I’ve been sleeping more, I’ve been happy, I’ve been less stressed at my full-time job and I’ve actually been on social media less, which gives me time to communicate with live people, not photos on my computer. Yes, I have to watch my budget a little better now without my side-work income, but I think happiness is something that cannot be bought, I’ve given myself the gift of free-time and I intend to bring more balance into my day and life.
What should you “give up” doing to gain sanity?
Have a great week everyone!
Oh, and ps, I’m not building my doTERRA business, but I’m still keep ing my account, so you can order through my store, or if you want your own wholesale account where you will receive 25% off anything you order thru doTERRA, let me know and I can help you with that.
Also, I’m still offering my on-line detox programs, I’m just not meeting with clients 1:1.
I have the privilege today to write a blog post for Oscar Insurance, a new kind of health insurance company that is using technology to make understanding insurance simple, intuitive, and human. They have asked me to write a special blog for them on the topic “who is my health hero.”
This is a very difficult topic for me to approach because I don’t have one health hero, I have many. My friend Nancy is one. She is in her 60’s, she works out all the time, she tries new things, like Yoga a few years ago, she’s totally interested in her health and sticks to a vegan lifestyle. She doesn’t drink or smoke and she looks 20 years younger than she is, she’s a real inspiration. She seeks out nutritional classes and opportunities to learn more about her health and she always looks fabulous. She is also a very kind and warm person and she shares her experience and enthusiasm with others. She’s a true health hero.
I really like Angela Liddon from Oh She Glows. Her vegan recipes are amazing, to die for. She always talks about how she runs, and she’s got an amazing relationship with her husband. Her home is so cute. I think she’s really go it together. She helps others to get healthy as well. Her Oh She Glows cookbook is vegan and absolutely amazing, she’s got great tips and advice for anyone who wants to improve their health by improving the food that goes into their body.
Elizabeth Rider is another, her career in the health field is astonishing. Barely over 30 and she makes a six figure income doing what she loves. She’s taken the bold step to move out of Colorado and try to new life in Montana, she’s another with an amazing house, a great husband and always looks healthy and vibrant. She’s a thriving entrepreneur and it’s because of her that I found the Usana supplements which have totally changed my health, my mental accumen and my sleep. These supplements are truly amazing and I credit this to Liz.
These women are who I look up to for my health hero.
I believe a health hero must not only be nutritionally sound, but take into account other areas of health as well, including career. So important to be happy in what you spend the majority of your adult life on. People spend more hours on their career than many other areas of life, so happiness is key to health in this area.
Family is important too. I am always stressing how vital it is to have a good family relationship and for a parent to actually raise their child, spend time with their children and take responsibility for their family. I have always learned growing up that family comes first. Unfortunately we can’t choose our family, and I often wonder if I would actually have the people in my family in my life if they were not my family. However, family usually has your back, they know your history and they love you anyway, and many times they make time for you even when you don’t have time for them. Family relationship is part of the health equation. I know my friend Nancy is an excellent mother and grandmother and she most definitely puts her family first, I respect and love that about her.
Spirituality is part of the health package, no matter what your religion. I was raised Jewish but I do not practice it. I have chosen to do more meditation and yoga than sit in a synagogue all day praying in another language that I don’t know. I have another friend, Rachel who was also brought up Jewish but goes to church, weekly. She’s found that to be a great spiritual outlet for her, and after going through breast cancer, she found that to be her path. I think spirituality is very vital to health no matter how you practice it, just connecting with yourself and your inner or outer guide really lifts you.
Creativity is healthy as well. We all have creative outlets, whether it’s writing a blog like I do, painting a mural, or giving a presentation, we all have creativity in our life, it just doesn’t show up the same for everyone. Angela Liddon’s creativity was in her Oh She Glows cookbook, every photo, every page, every recipe, lovely! She’s amazingly creative. We often want what other people have, but it’s healthy to recognize our own creative ways and value the differences between all of us.
Financial health is something many people are striving towards. It is my belief that when you feel healthy financially, a lot of the other pieces of the puzzle fall into place. I feel financially healthy, I don’t have a Bentley like my cousin Gary, I don’t travel the world like my friend Carole, and I don’t make a six figure income like some of my friends, but I don’t worry about money or paying my bills. I have a secure job with a future pension so I really don’t have to worry about money.
There are many more ways to measure health, physical activity, home cooking, spirituality, education, financial health, relationships/family, joy, social life, career and nutrition are all part of it. I know we all have people we can look up to in all these areas of our lives, but we should not measure ourselves against our hero, we should measure ourselves by our own standards of what works for us.
We are all individuals, we all need to take care of our health and I know all of us want to live successful, sustainable and healthy lives.
I hope you can take an inventory of your health hero’s and implement a little bit of them into your daily routine. That would be enough to be your own hero.
I want to thank everybody for your support these past couple of years as I’ve had a blast writing this blog. I want to let all of you know I have decided to blog less frequently. I had gotten so wrapped up in marketing my business to all of you that I’ve missed the real, true reason why I decided to start this blog and that was to share. Share yummy recipes, share great ideas, share valuable knowledge that I’ve learned with the Institute for Integrative Nutrition. I also share when things are going great, and when things aren’t going so great, I mean, we are all human afterall.
I’ve come to a conclusion that focusing on my full-time position with the University of Colorado and devoting my time to developing a 28-day program with a peer who also graduated from the Institute for Integrative Nutrition is where I’m growing my efforts. I’ve had so many ups and downs these past couple of years, it will feel great to remove some programs that are not serving me or my clients and reinvigorate my zest for health.
Wow, with that being said, I truly feel like a lighter person, and I didn’t even have to go on a diet!
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs. No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance. The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
Have a glass of water and wait 10 minutes.
Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
The ALS Ice Bucket Challenge has created a ripple effect around our nation and others as well. A seemingly innocent request amongst celebrities has become a nationwide phenomena. Now folks from all walks of life know what ALS stands for and this ripple effect has created nationwide awareness of the disease. ALS stands for Amyotrophic Lateral sclerosis, often referred to as Lou Gehrig’s Disease. It’s a progressive neurodegenerative disease that affects the nerve cells in the brain and spinal cord and then to the muscles throughout the body. This devastating disease needs more research and with a ripple effect, research dollars are pouring in nationwide.
It’s interesting how social media has changed our society in a way we could have never imagined.
I love the ripple effect, which got its name from the ripples created in the water. What I like most about it is that the positive effects of one person can be seen by several. Think of “pay it forward”. And just as a positive ripple effect exists, a negative ripple effect can counteract.
Recently, I was involved in my own downward spiral with the ripple effect. One seemingly innocent request, approved my supervisors, turned into an office drama, which in the end led me to positive corrective steps. I won’t bore you with too many details, basically, I asked for my cell phone to be paid for by my office as I use my cell phone a lot for work, and it would have given me an equal “raise” as far as my other colleages received. Both my direct supervisors approved, however, others in the office got involved and in the end, not wanting to continue the negative energy of the situation, I decided to pay for the phone bill myself. What happened afterward, quite literally, put me into therapy and questioning whether the work environment I was in was serving me anymore. One person I help out, not my direct supervisor, decided to seek assistance for calendar, travel and other items elsewhere, others in the office gossiped about my request, and then others made requests on my professional time that were most inappropriate.
Fortunately, having a weekend to sort things out proved mighty useful. I learned that my request made a ripple effect in my office that was not as positive as the ALS bucket challenge. I had to stop the ripple immediately, and I did just that. I commanded the universe to cut the cords that were attaching me to the negativity in the office, I started listening to Gabrielle Bernstein presentations “Course in Miracles”, I made an appointment with a therapist for unbiased help on getting me through my day and I made an appointment with a retirement counselor for the pension program in which I participate.
I could have spent my time sulking instead of taking positive action, and wouldn’t you know it, each positive action lead to another ripple effect. A personal ripple effect in my life, things that I am grateful for rather than resentful of.
Not working for one of the administrators in my office freed up my time to really work with my supervisors on their meetings and events that have some real meaning for them. It also meant I only work in the office, no overtime and I’ve created a clean separation between responsibilities in the workplace and free time away from work. The course in miracles helped me to identify small steps everyday that lead to gratefulness, things like getting an awesome $5 Starbucks Card today for filling out a survey, or running into someone from my past over the weekend who was a big part of my life, and we just lost touch, or having a positive ripple effect on someone else.
I have learned that actions I take effect others, and I’ve been more cautious of my words and actions.
What type of ripple effect are you making in the world? Make some comments below.
For the past month I’ve been trying out a new workout.
It’s called TerraFit and it’s part of doTERRA’s TerraFit program.
Basically it’s a 90-Day get in shape program that is built on 6 DVD’s.
The workout includes upper body, lower body, full body, core, stretching, cardio and kickboxing segments as well as a handy guide to help you thru the workouts so you know which workout to do each day. The workouts slowly progress in difficulty. I find that this is the MOST CHALLENGING workout I’ve done in a long time. Right now I’m going thru each of the workouts just to try them out and plan to begin the 90-Day program September 1st.
I’ve found that my muscles really do ache after the workouts, but in a good way, and I”m still only doing the most beginner level. The cardio is really hard, and I’ve modified it a little since there was no beginner level for the cardio.
I’m hoping this will kick-start my great shape-up regime for next summer’s 30 year high school reunion!
If any of you have workouts you find challenging and would be a good option for getting in better shape, let me know. You can make your comments below this blog.
Here is the information on the TerraFit workout DVD’s
The DVD’s retail for $79.99 on My Oil Business. I could not find it for less on Amazon or E-Bay, I think it’s so new it hasn’t even been posted there yet.
I used the following “coupon code” for my DVD set and it made it more reasonable because it was 50% off with the code. I’m not sure if it still works, but you can try it. Try Promo Code: TERRAfit50
What I love most is they do talk about the doTERRA products throughout the video’s and how they can help with weight loss, staying in shape and helping you get through the workouts, it’s awesome!
If you are interested in purchasing doTERRA products you can go here.
If you are interested in your own wholesale account with doTERRA where you can get 25% off your purchase plus points back that you can use towards free products, just e-mail me at firstname.lastname@example.org.
Looking to earn a little money on the side, check out this website for Wellness Advocate opportunities with doTERRA.
I had a lazy weekend. Face it, we all love to be lazy every once in a while. I loved my weekend, I went to the spa and had a hair treatment, my toes and finger nails done, and an eyebrow wax, followed by dinner with a friend from college. On Sunday I had a fabulous day with my sweetie, we did laundry together and watched Divergent, an excellent move, I highly recommend! I also went to the store and picked up some fresh ingredients. I made a Greek Salad that my boyfriend LOVED, and it was SO EASY! Here is the recipe.
Why do I always over extend myself or just procrastinate things altogether? I seem to have a problem with balance right now. I’m not sure if you’ve experienced this feeling, but either you have a great idea, don’t think about how much work it will be, and commit to it, or you feel like if you are sitting down relaxing, that you shouldn’t be relaxing, you should be doing something to make the world a better place. This is me. I commit to things and then I feel overwhelmed by the commitment. I want to quit, but then I’m going to let a lot of people down who are counting on me. There have been many times in the past three years where I wanted to drop out of the Institute for Integrative Nutrition, close down my business, Lisa’s Lentils, and get rid of my doTERRA account so I wouldn’t feel extra pressure to sell. On the other hand, every time I do well on one of my tests, get interest in my business and make a sale, I feel elated and excited and so glad I didn’t quit.
Right now I’m in a quandary, I’ve committed to completing a 28-day group program for women in my age group. My partner who is a peer of mine at the Institute for Integrative Nutrition and I have decided to put this program together. We have divided the work, and today, when we had our meeting, I didn’t have my outlines done. I had 3 out of the five. Now I have two weeks to complete two more of the sessions and update the three sessions I already put together. I’m not sure why this is such a chore for me. It should be something fun, and to be honest, once I get started, it is fun. I just need to carve out the time and “force” myself to get this done.
I’m having the same problem with doTERRA. I was actually able to follow-up with a couple of people I gave samples to today, and get the word out about the monthly specials. Unfortunately, I’m just not into it as much as I used to be.
I feel like I have identified the problem, its money. I don’t know how much money I will make offering the 28-day program and I don’t make very much money with doTERRA. I’m re-evaluating my time. If I do my health coaching and I do my doTERRA work, there are other things in my life that I’m not doing like working out, reading for enjoyment, and making a nutritious dinner. These are basics for me that I really feel I should be able to accommodate.
Tomorrow, I’m taking the day off. I have an appointment at 10am, and then I plan to spend some time in a lovely hotel lobby, contemplating my life, my day, and how I can be more organized and structured. What can I do, what can’t I do, what am I doing?
I know we all get confused at times and I feel like this blog today is more about venting than the great information and advise I always give. But we are all human, don’t we all have the right to vent every once in a while?
In the comments below, I would love your words of advise, your experience with your own overwhelming or underwhelming feelings and what you’ve done to create a more balanced life.
Last week I had mentioned to all of you I am going back to basics, trying to find my true calling with my nutrition business and also trying to get some balance in my life. I have been having a great time listening to classes from the Institute for Integrative Nutrition when I first enrolled. These classes remind me of visualizing my practice, starting to conduct health histories with new clients, and how to teach simple meal planning.
I’ve been enjoying my trip down memory lane and have really kept a focus of helping others. I’ve found that by helping others, I’ve gotten back wealth in the form of friendship, gratitude and some said cash as well. By changing my focus from “why am I spending time on this, I’m not making a profit” to “how can I serve and help others”, I’ve found I’m able to be more positive and bring more of my true self to the client relationship.
I’m also reminded that my education with the Institute for Integrative Nutrition, is not just a training program but also a self growth program. Listening to all of those classes again, I can see how much I’ve been able to develop my sense of self and I’m able to prioritize my day a little better.
Yesterday, for example, I was planning on getting some work done for my Lisa’s Lentils Health Coaching Practice, however, I really felt more like spending time with my boyfriend relaxing and I did just that. It felt strange not being on the go, but at the same time, it was a great day for my relationship and my body felt more refreshed today getting ready for work, rather than being tired from the previous day’s activities.
If you are interested in learning more about the Institute for Integrative Nutrition, give this guide a try,
and if you are interested in a six-month, very easy, self-care recommendation, check out this resource, also by the Institute for Integrative Nutrition!
Over the weekend I started to re-listen to my Institute for Integrative Nutrition (IIN) classes. You see, I’m in the second year of the program, called Immersion, which is totally optional and included in the tuition I paid with IIN. My peer coach (you seek out your own peer in the program as a study buddy of sorts) and I have decided to create a 28-day group program, all virtual and on the phone, since she lives in Wisconsin (and no, she’s not a Packer’s fan). I thought going over some of the information I learned while in the first year of the program would be helpful in developing the 5 sessions I’ve been assigned to.
What I realized is I have gone off the track that I originally started. I’ve been so focused on being a Wellness Advocate with doTERRA, I’ve forgotten why I decided to become a healthcoach in the first place. The doTERRA products were just a way to supplement my health coaching practice, but not to become my one and only method of assisting people, which it now feels as though it’s become.
By listening to these classes, I’m reminded that I need to get Back to my Basics with my business, that I’m here to help people, not mislead them into doTERRA’s MLM model (which I hope I haven’t done), and use the essential oils and supplements that doTERRA offers as a compliment to their healthy protocol.
Of course I’ll always continue to let you all know about the uses of the essential oils and any healthy supplements I come across that I can recommend from doTERRA, but I want to focus more on health as a whole. Great recipes, great healthy lifestyle advise, and ways you can improve yourself and your relationship with others, because aren’t we all looking for small daily improvements?
I was also reminded this weekend that IIN has some newsletter ideas for a whole year to assist me in getting the word out about health and wellness. I have the review these opportunities and share them with you and my newsletter subscribers. This past year I’ve fallen back on my Wellness Advocate role with doTERRA and I think it’s created some imbalance in the information I’m giving out. In fact, for the month of July, I decided not to do a newsletter until I got my goals updated, and I think I have.
I look forward to providing more informative posts to all of you in the future, and there will be a little essential oil information here and there, but I promise, just as I’m trying to balance my health coaching practice that my posts will be equally balanced.
Have a great week everyone, and I’m looking forward to some real connections once again!
We often times hear on the airplane, put on your oxygen mask first, then help others with their mask. This is basically stating, take care of yourself before you take care of others. I believe in this wholeheartedly. How many times have you been sick, stressed, and fatigued? Do you find it hard to complete daily activities when you are feeling under the weather? And how about your relationships with others, do they suffer when you suffer?
It’s important that we all take time for ourselves so that we are able to help others, at work, at home and when meeting with friends. You will find some suggestions that are not time-consuming, but can help you with your health and wellness. These are activities I try to incorporate daily or weekly and I hope you enjoy learning new ideas for self-care.
Hot Towel Scrub
Add a hot towel scrub to your daily ritual. The scrub can be done before, after or during your bath and shower anytime of the day. I typically scrub my body with a hot towel in the shower or if I take a bath I do so at that time.
Take a medium-sized cotton washcloth and soak it in a sink with hot water or get it wet with hot water in the shower or tub. At this point you want to wring out the towel and while the towel is still hot and steamy, begin to scrub your skin gently, one section of the body at a time. You can begin with your hands and fingers and work your way up your arms to your shoulders, neck and face, then back down to your chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
Scrub until your skin becomes slightly pink or until each body part becomes warm and reheat the towel often by dipping it in the sink of hot water or in the shower after scrubbing each section of your body, or as soon as the towel starts to cool. The hot towel activates the circulation in your lymphatic system, specifically under your arms and groin region when scrubbed.
A hot towel scrub reduces muscle tension, re-energizes your body in the morning and can relax you at night. The scrubbing action of the towel and the heat from the water opens your pores to release stored toxins. The deposits of hard fat below your skin is softened and allows for excess fat, mucus, cellulite and toxins to actively discharge through the surface of the skin rather than accumulate around deeper vital organs.
A hot towel scrub helps to relieve stress through the meditative action of rubbing your skin, you mind is calm. Your body benefits from the massage and deep self-care you are providing. The act of scrubbing spreads energy through your chakras. This can be viewed as a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender. The action of the scrub creates a profound and loving relationship with your body.
See the benefits of the hot towel scrub yourself by adding this ritual to your daily practice.
A Binchotan Scrub Towel can be purchased for even greater detox benefits from the scrub. Blended into the high-performance fibers of this body scrub towel, the ultra fine powder of Binchotan charcoal will help absorb odors, remove toxins and excess oil from the skin, and provide extra cleansing effects leaving you feeling completely refreshed and revitalized. Binchotan charcoal is believed to have a multitude of beneficial effects. Whether used to absorb chemicals in tap water, enhance blood circulation in a hot bath, stimulate healthy soil in the garden, or deflect negative ions in your home, Binchotan charcoals are a natural way to boost overall wellness. You can purchase this towel here.
2. Take a relaxing bath (10-20 minutes)
At least once a week, if not more, I try to prepare myself after ending a day of work, for a night of relaxation. I enjoy taking warm, detoxifying baths, that simmer my senses and put me in a calm, meditative state. I read magazine articles and recipe magazines while bathing. Yes, I am a multi-tasker, but it gives me that little time to get away. Here is an excellent recipe for bath salts that I highly recommend, it’s a cheap way to get luxury at home!
Essential Oil Bath Salt Recipe
3 cups epsom salt
2 cups baking soda
1 cup sea salt
5-10 drops your favorite essential oil!
I use lavender, chamomile, ylang ylang, cedarwood, even Melaleuca (tea tree oil) at times.
My favorite essential oils are from doTERRA. doTERRA essential oils are certified pure therapeutic grade, so pure you can put them in your water and take them internally with a veggie cap. For more information about doTERRA essential oils and other products made with essential oils, including nutritional supplements, household cleaners, skin and body care, check out this website.
3. DRINK WATER!
Water is a great way to flush out all of those toxins from our systems. By adding ginger and lemon essential oil with a few slices of cucumber and spearmint, you get cleansing and alkaline effect from the lemon oil, a digestive aid and system balance with ginger, the cucumber slices are great for hydration and the spearmint helps settle your stomach and sweeten your water. I drink water all day long, and where I live, Colorado, it’s imperative to drink water. Without water, you can feel fatigued, get migraines, and even gain weight by eating when really your system is dehydrated.Some people feel, well, drinking water, how boring. Here is a great recipe for detox water that hydrates your system and makes your taste buds happy, from Urban Girl Wellness and my friend Paula Burton!
Start with 2 liters of water, with 1 drop ginger essential oil, 1 medium cucumber peeled and thinly sliced, 4 drops lemon essential oil, and 2 drops peppermint essential oil. Only use Certified Pure Therapeutic Grade Essential oils. Available for purchase here.
4. Non-Toxic Skin Care
I may not have time for many things, but I make time to cleanse my skin morning and night with non-toxic ingredients. As you may, or may not know, your skin IS the largest organ of your body and it absorbs internally what you put on externally. That means, as far as your body is concerned, what you put on your skin has a similar effect as what you put in your mouth. When you care about your health and well-being by exercising and eating healthy food, you also want to be sure to use healthy ingredients in your skin care products.
My typical self-care skin plan includes cleanse, tone, water and meleuca spritz, moisturizer with a weekly mask and weekly scrub. Additionally I use an energizing body spray that I’ve made myself with wintergreen, lavender, and peppermint essential oils topped off by witch hazel. I use non-toxic body cleanser and body lotion as well. I follow this process each morning and each evening.
I love green tea, it’s refreshing, calming, and simulating, all at the same time. With wonderful self-care benefits, drinking green tea is an easy self-care suggestion. Because green tea has natural caffeine, be careful to only indulge before noon if you’ve got sleeping issues.
Additional benefits of green tea, according to WebMD is the drink improves blood flow and lowers cholesterol, in addition to preventing a range of heart health related issues including high blood pressure and congestive heart failure.
Green tea has been shown to increase activity in memory as well as blocking the formation of plaques linked to Alzheimer’s disease.
Green tea only takes 1-2 minutes to steep in order for you to get the lovely taste and health benefits. Over steeped tea can cause nausea.
6. Daily Meditation
Daily meditation can help you relieve stress, find motivation, and even dispel fear. It’s easy to meditate and with today’s technology, it’s even easier to find daily guided meditations on the internet for fee. The Chopra Center has free 21-day programs throughout the year in which Deepak Chopra partnered with Oprah Winfrey on creating a wonderful series of self-awareness daily practices that are easy to incorporate. I even used meditation in the dentist chair, which, is one of my most dreaded appointments.
You can diffuse essential oils of sandalwood and lavender for increasing a meditative state.
7. Move Your Body
Daily body movement is easy, you can take a 20-minute walk, do a 5-minute yoga practice or a 30-minute full-body workout. Movement keeps your body healthy and in good shape.
I think we all feel better when we get some exercise during the day. I like to go on a short walk during my lunch time, or my boss and I have instituted walking meetings weekly, and I bring my notepad with me and take notes as we go on our walk. Of course it’s easy to think about walking when the weather is lovely, but in the winter it may be more difficult to get the outdoor movement in. I do go up and down the stairs in my building several times throughout the day which also helps with movement.
In addition, there are so many helpful and useful apps nowadays where you can get a 5 minute quick movement in with free apps.
According to PC Magazine, here are some of the best free fitness apps as described by the magazine.
Argus: If you’re not ready to spend upward of a hundred bucks on aFitbit One, Jawbone UP24, or other activity tracker, you might try the Argus (by Azumio) as a gateway app. (Note: There’s another activity-tracking app in this alphabetically sorted list called Moves. Be sure to read about that app as well.) Argus tracks your activity directly through your iPhone rather than via a separately purchased device. As long as you carry your phone all day long, Argus will watch your movements. You can also log workouts, keep an eye on how much water you drink, and take photos of your food to inspire yourself to stick to a healthy lifestyle. Be aware that Argus can drain your battery quickly, unless you have an iPhone 5s with the built-in M7 motion co-processor, designed for exactly this purpose.
Fitocracy uses game-like stats to spur on friendly competition and increase your dedication to working out. It’s a very social app for tracking your workouts, especially weight-lifting, and sharing your progress with the community. Post a status, whether it’s your success story of going to the gym or the reason you skipped a workout, and you might get a flood of supportive comments within hours. Fitocracy also has plentiful resources for all kinds of fitness enthusiasts, from weightlifters to swimmers, although the how-to videos aren’t ideal for beginners.
The Johnson & Johnson Official 7 Minute Workout App (free) helps you squeeze some exercise into your day at an intensity level that’s right for you. The interface is surprisingly attractive and clear. All you need is a chair and seven minutes—or about 11 minutes if you add a warm-up and cool down. A medium-intensity workout can include jumping jacks, push ups, wall chair, high-knee running in place, crunches, plank, side plank, triceps dips using a chair, and a few other moves. The app coaches you through each move as it comes up in the workout. It’s a great app for people of all ability levels.
I hope that you will be able to incorporate some of the above suggestions into your daily self-care routines, and if you don’t have a routine, time to start one!
Lisa Kippur is a Certified Health Coach and Licensed cosmetologist. She possesses a Master’s Degree in the field of Counseling Psychology. Lisa has her own company called Lisa’s Lentils and she is an Wellness Advocate with doTERRA Essential Oils. Lisa works full-time at the University of Colorado at Boulder as an Executive Assistant to three high level administrators where she has worked for over 20 years. As a Colorado native, Lisa has always been interested in health and fitness, having competed in 5k races, placing 3rd in her age category and a former rock climber. She is a huge fan of the 80’s group Duran Duran and the Harry Potter series. Lisa and her boyfriend of 13 years Chad Bauer live in Broomfield Colorado. Prior to her current work, she was the Associate Director of the Career Center in the Business School where Lisa developed a successful office helpful to undergraduate students in placing them in rewarding jobs and careers.
Most of my friends and family members are really into the Paleo diet, but this doesn’t work for us vegetarians due to the nature of the diet which focuses on grass-fed meat and fish.
You also hear about gluten-free diets for individuals who have become allergic or have sensitivities to gluten which is a protein found in wheat, barley and rye. You can find gluten-free products available at mainstream markets as well as health food stores. Beware of the sugar content in the gluten-free products. Sometimes I feel like these companies are sacrificing health for sugary taste, which causes other issues int the body. I can recommend the Tinkyada line of pasta, which I’ve found to have a great texture and taste. If you want to check out gluten-free options, the pasta is a very good start. I have learned that in order to reap the benefits of a gluten-free lifestyle, you must go gluten-free for at least six-months.
Macrobiotics, listed below, was very popular a few years ago and focuses on Yin and Yang food choices. You’ll see an explanation above and if you’d like more information about this diet type, feel free to make a comment below and I can write a blog focusing on this diet type. The foods that are highlighted include seaweed, brown rice, and fermented soy. It’s a great option for vegetarians.
Vegan diets and Raw Food diets to me, seem extreme. I do have friends that do one or the other, sometimes both who have had tremendous results with their health and energy. A raw food diet consists of vegetables and fruits, not cooked over 118 degrees, which makes having a vitamix and dehydrater imperative. A great cookbook for vegan diet is “Oh She Glows Cookbook”, and can be purchased for as low as $14.99 thru Barnes and Nobles. I have the cookbook and have made several delicious dishes that even my boyfriend Chad enjoys. I highly recommend this cookbook if a vegan diet is something you’d like to try.
The main focus of any diet should be health and no matter what your eating style, make sure you get plenty of water, veggies, fruits, nuts, seeds, grains and beans so you’ve got the energy to get through your day. A restrictive diet is no way to live. I had been on a calorie restrictive diet for a year and it became an obsession. I feel like as long as you are healthy you should choose moderation. There is more information on the Institute for Integrative Nutrition Blog on healthy lifestyle, recipes and nutritional advice. You can check out their posts from my Lisa’s Lentils Website here.
It’s been over two years since I enrolled in the Health Coach Training Program through the Institute for Integrative Nutrition (IIN). I can tell you my health and career have become stronger because of my experience with the school!
I originally decided to join the Health Coaching Program though IIN after researching several nutrition schools in my area and on-line. Being in the Boulder-Denver area, as you can imagine, we have several programs to choose from. With my full-time work schedule, I had to find a program that would work in my daily routine. I toured two local schools and spent a day going to classes in one of the schools, but in the end I had decided to go with IIN because their program was flexible, cost-effective and not only focused on nutrition, but provided me with the building blocks to becoming a successful health coach.
When I enrolled with IIN, I first participated in an “open house” webinar which explained the curriculum, the expectations and the alumni success. IIN is having another one of these calls this week with the founder of the school, Joshua Rosenthal. You can sign up for the webinar by clicking this information session link. They were offering a $1,000 scholarship and a free I-Pad to anyone who participated in the info session and would want to enroll in the school within the week. So, that’s what I did and I never looked back.
I now have my own health coaching business, you can check out my website (provided by IIN) at www.lisas-lentils.com. IIN provides recipes you can add to your website, a basic layout, many templates to choose from, and their very own blog feed that you can link to your website. Additionally, IIN provides you with some freebies you can offer your clients throughout the year, newsletter ideas, cooking class outlines, detox outlines and a 6-month program you can take your clients through. Additionally, you’ll learn about a variety of diet types, and how to balance all of your primary foods which include career, physical activity, spirituality and creativity.
The best part about schooling is even though it’s an online program, you never feel isolated our on your own. I was assigned an advisor with the school who I spoke with twice a month, there are class webinars, there are in person conferences all available to you as a student.
Currently, I am taking their optional Immersion Program which goes in-depth on teaching coaching skills, business skills and how to create your own group program as well as other supplemental activities to grow a successful business as a Health Coach.
Both my health and my outlook on life have taken a 360. I feel better than ever, I’ve learned new dishes to cook for my friends and family, and I’ve even learned how to shop better and can now offer my own grocery store tour to my clients.
If you are interested in taking advantage of one of the 10 scholarships for $1,500 I have available please feel free to make a comment in the area below, e-mail me directly at email@example.com, or mention my name to the admission advisor at the school to redeem your scholarship.
Make a good choice for your future by enrolling at the Institute for Integrative Nutrition. The savings offer is only valid for new students who enroll between 6/25/14-7/4/14 by 9PM ET. The offer is to save $1,000 off the cost of enrollment, and may only be combined with a $500 paid-in-full savings.
For great recipes, information about natural medicine, skin care, hair care and household products, as well as nutrition updates, check out my website at www.lisas-lentils.com.
When I tell my friends that essential oils have changed my physical and financial health and also changed my life, they may think I’m wacky and they may think that’s pretty cool, I always get a reaction. I reach for my essential oils all day long, from 5:00 a.m.-10:00 p.m.!
I can tell you that I was able to get off many of my prescription medications including anti-depressant, ambian, and thyroid pills. I feel much more empowered now that I’m able to manage my health on my own using natures medicine which in the beginning was quite an investment, but over the past year I have saved hundreds of dollars on doctor visits and monthly medical prescriptions.
I also use essential oils in my meal preparation, Monday, I made an awesome pasta salad with black pepper essential oil and oregano essential oil. Tonight I”m going to make an awesome pineapple limeade juice with ginger and lemon essential oils. I love doTERRA Essential Oils because they are the only essential oils that are Certified Pure Therapeutic Grade oils and they can be taken internally, diffused and used topically on the skin.
Here is my daily essential oil routine:
I take the Lifelong Vitality Supplements. The Lifelong Vitality is a group of three different supplements, MicroPlex VMz, Alpha CRS+, and XEOMega. They include food-based vitamins, minerals, fish oils (or vegan omega’s), and a lot more! Sometimes I’ll also take a Zendocrine (detoxification supplement) when I am feeling the need for a little cleanse.
I also start out my day with a glass of water and 2 drops of lemon essential oil, I do this throughout the day, so I probably have 16 drops of lemon essential oil by the time the day is over.
I take another round of the Lifelong Vitality. The supplements are capsule form, and it is suggested to take two of each in the morning and two of each in the afternoon. It’s hard for me to take 6 at one time so I separate them out into two doses in the morning and then I take one more dose at Noon. Since I have low weight, I think 3/day is plenty for me.
I also created a body spray with the doTERRA Essential Oils which I use each morning and evening when I get ready for my day or at the end of my day when I’m ready to relax. The body spray has 10 drops each of lavender, peppermint, and wintergreen, to help me wake up. The mixture is topped off with 4oz witch hazel to help with that just showered feeling. You’ll find information regarding the properties of the essential oils above.
I use a couple drops of Melaleuca under my arms in the morning and the evening as deodorant.
I put balance on my feet if I am feeling particularly anxious in the morning,
I also use a variety of essential oils in my body lotion depending on my mood for the day. Today I used Sandalwood to help calm and center me.
I use Deep Blue Rub on my shoulders, upper and lower back for any muscular pain. I reapply all day long as needed.
At work I typically diffuses essential oils all day long. I use lemon to purify my office, on guard for immunity, breathe if I am having asthma symptoms, lavender for calm, peppermint for energy, wild orange for mood improvement and cedar wood for grounding. My co-workers come in my office a lot just to smell my oils diffusing. They are my best customers :-).
I also use InTune blend for focus throughout the day. I typically reapply the InTune every couple of hours.
I carry PastTense, the tension blend, for any headaches I might get throughout the day.
If I feel my allergies acting up, which can happen during the summer months, I take a couple of TriEase softgels. The combination of lemon, lavender and peppermint has been found effective against pollen allergies, itchy eyes, and stuffy/sneezing noses.
As I mentioned before, I take my Lifelong Vitality at this point in the day as well as more TriEase if necessary.
When I get home, I may take another TriEase if needed, it just depends on the air, here in Colorado, every day is different for me when it comes to my allergies.
6:00 p.m .
I get my home diffusers going, I have four. I like to add the same essential oils to all four so that my home has an amazing scent running through it with the natural health properties. I typically diffuse On Guard, Breathe, Sandalwood, Cedar wood, Balance and Serenity. It just depends on the type of day I had at work and how I feel once I get home.
I also use my foaming hand wash when I am at home. I was using the On Guard hand wash that I received in my enrollment kit when I first got started with doTERRA, and it’s a great foaming wash, but now I use foaming wash that I make myself. It’s so easy. Here is the recipe: 2 tablespoon Dr. Bronner Soap, 1/2 teaspoon fractionated coconut oil, 10 drops peppermint, 10 drops Melaleuca, and I fill the rest of the bottle with water. It’s the perfect combination. You can use more soap if your dispenser doesn’t foam.
I also take a bath with detoxifying bath salts I’ve made myself. Here is the recipe: 3 cups epsom salt, 2 cups baking soda, 1 cup sea salt, 10 drops of your favorite essential oils. I typically use serenity blend, chamomile, lavender, lavender/lemon combination (thank you CorePower Yoga for that idea), and aromatouch blend.
I brush my teeth with On Guard Toothpaste
Bedtime, I turn on my diffuser with breathe blend or serenity blend and go to sleep.
If you’re interested in joining me in a healthier lifestyle that includes essential oils, this is the perfect time to start. DoTERRA has an amazing special during the month of June (see below), you can get a free bottle of On Guard and Breath Blend Free by starting with a Home Essentials kit or Natural Solutions kit (or make your own kit with a 200 Product Value order).
Every so often, I run specials for those wanting to join my essential oil team. This month, if you enroll with a kit $100-$250, you’ll receive $50 in product credit (so $50 product credit in addition to the free oils when you purchase the Home Essentials Kit), any kit above $250, you’ll receive $100 in product credit!
As many of you know, I graduated from the Institute for Integrative Nutrition last year. Since that time I have enrolled in their optional Immersion Program. I’ve had a blast this past couple of months learning how to be a better health coach, a better listener and become better at marketing my business, Lisa’s Lentils.
This past week we’ve learned how to set S.M.A.R.T. goals which is something I’ve really embraced for myself and my clients.
What does S.M.A.R.T. stand for?
Specific (like, I want to lose 5 lbs in the next two weeks through diet and exercise)
Measurable (I will check my weight on the scale each Sunday and Wednesday for the next two weeks, which will include a measurement of my body fat)
Attainable (I may want to scale this back to 2 lbs in 2 weeks or 1lb a week or give myself more time to complete my 5 pound weight loss goal)
Realistic (it is realistic that I can lose 5 lbs in 2 weeks, but I may want to think about a realistic goal to keep the weight off)
Timely (yes, I put a time limit on the goal, 2 weeks).
I also learned as important as it is to put my S.M.A.R.T. goals in place, I will also want to know why this is my goal, why would I want to lose 5lbs. Would it be to look better in my bathing suit because I’m getting ready for a beach vacation, and I want to look good on the beach so I don’t feel self conscious walking around in a bikini? My real why, my reason behind my goal is so I don’t feel self conscious about my weight. Something else I learned at IIN is that we want to put an emotion with a goal. It’s not enough to say “I want to lose 5lbs” but I need to have an emotional reason tied to my goal in order to make it stick.
What are your goals for the coming weeks? Can you use the S.M.A.R.T. goal planning to assist you? Do you know your why?
Check out the info graphic below to see some areas that you can focus your S.M.A.R.T. goals.
If you are interested in the Institute for Integrative Nutrition, I have up to $1,000 scholarships available, feel free to e-mail me at firstname.lastname@example.org for information.
Making time to focus on yourself is an essential way to connect with your spirit on a deeper level and find lasting self acceptance. From your center you can become your authentic self. Make sure to set-aside daily work weekly time for yourself. It could just be taking an evening bath, meditating or finding a yoga class. Whatever it is that you enjoy doing, make time for this activity. It’s important for your health and well-being!
I made the most delicious croutons last week. I used the recipe from the “Twisted Caesar Pleaser” dish from the new Blender Girl Cookbook, written by Tess Masters. The cookbook itself is nothing short of genius. With easy vegan recipes sure to make any meat-eater smile, I know it certainly made my boyfriend Chad smile, a whole bunch.
The crouton recipe follows, with modifications from me using doTERRA Essential Oils which are Certified Pure Therapeutic Grade. So pure that you can take them internally, which is exactly what you are going to do with these croutons.
1/4 C olive oil
1/2 t dried parsley
1/2 t dried rosemary
1 drop doTERRA thyme essential oil
1 drop doTERRA oregano essential oil
1/2 t garlic powder
1/2 t onion powder
1/8 t freshly ground black pepper
2 C cubed gluten-free or regular bread (about 4 slices) – I used a marble rye bread, made the croutons look amazing!
Preheat the oven to 300 degrees.
Put the olive oil, dried herbs, essential oils, garlic and onion powders, salt and pepper into your blender and pulse on low for 10 to 20 seconds until combined.
Place the bread cubes in a bowl and drizzle the oil and herb mixture over the top.
Toss the bread cubes until evenly coated and transfer to a baking sheet.
Bake 4 minutes, toss the cubes, and bake another 4 minutes, repeat this procedure.
Remove croutons from the oven and let them cool.
Both of doTERRA’s essential oils used in the crouton recipe have health benefits:
Thyme – is used to combat atherosclerosis, baldness, blood clots, bronchitis, cold, croup, fungal infections, pneumonia, psoriasis, sciatica, scoliosis, snoring (when applied to the feet), tuberculosis, and whooping-cough
Oregano – is used to combat athlete’s foot, boils, bronchitis, candida, fungal infections, gangrene, MRSA, pancreatitis, parasites, plantar warts, ringworm, staph infection, and strep throat
For more information on how you can purchase doTERRA Essential Oils and other products made with essential oils for your body or household, check out Lisa’s Lentils doTERRA Store!
Okay, so I am a big snacker. I snack all day long (when I am hungry of course). I would rather eat snacks than eat a full meal. Because of this I have to choose my snacks wisely. I mean my favorite type of meal is to order appetizers and dessert!
Here are some great healthy snack ideas for you this summer that are easy to find, easy to make, and down right delicious. Of course an occassional cupcake every now and then doesn’t hurt, but see below for my go to snacks. Hope you find some appealing. What are some of your go-to snacks, list them below in the comment section.
Fresh fruit including apples, pears, berries and bananas
Granola bars (make them yourself with this recipe here or if you buy store bought, make sure to check the sugar content)
Cut-up veggies and hummus, one of my favorites, check out this great hummus recipe here
Carrot sticks or apples with almond butter, I love Justin’s Almond Butter!
Nuts and seeds
Fresh pressed juice or a smoothie, check out these great recipes here
Fresh avocado with lemon and sea salt, I use lemon essential oil from doTERRA, check out the info here
For more great recipes check out Lisa’s Lentils Recipagehere
Want to get even more ideas on healthy snacks, salads and other nutritional goodies. Subscribe to Lisa’s Lentils Newsletter and receive a free Spring Salads Recipe Guide along with a 7-Day Pre-Detox planner delivered directly right to your e-mail. Subscribe here!
In September 2010 I was VERY UNHAPPY with my job. Having been in the same dull position for 10 years, I really felt it was time for a change. You see, I am an executive assistant at a flagship university that I have worked at for over 20 years and graduated from with a bachelor’s and a master’s degree. My job became more than I had bargained for when I was told I would work for two administrators in addition to the one I already worked for, with no raise in salary.
Depressed and upset, I did some brainstorming on what else I could do in my career, I had already been a hairdresser and a career counselor in addition to the current executive assistant position. I had to evaluate my passions, my interests and my pocket-book. Where could I take a hit on salary and not mind the career change. I thought, helping people with their diets and their lifestyle could be very gratifying.
Enter the Institute for Integrative Nutrition (IIN)! After having researched the two nutrition programs in the state, on cost, and on time commitment, I asked several nutrition experts who I knew, some worked at Whole Foods, some worked in their own private practice, which program I should send application. All had mentioned to me IIN. The program felt very doable, since it was on-line and could be done at my own pace, as long as I kept up with the tests and the material. It seemed rather reasonable given the expense of the other programs, which were $10,000-$15,000, the IIN program, $5,995 did seem like a bargain.
I spoke with one of the admission counselors at the school who let me know of a scholarship opportunity for $1500 off the tuition plus a free iPad, I was sold. I did have to cash in my mutual fund, but it wasn’t doing much for me anyway, I paid a hefty tax for that, but in the end it was totally worth it.
I learned about several diet types, how to run my own business, how to conduct a teleseminar, a webinar, put together a website, create business cards, speak on a variety of topics including sugar blues, eating for energy, and grocery store tour. I learned about diet, lifestyle and career satisfaction. IIN was much more to me than a tool to another career, it caused me to focus on myself, my health and my personal needs, my relationships and where I wanted to be in the future.
After the year was up and I received my Holistic Health Coaching Certification, I look back on all that I was able to accomplish, I started my own business called Lisa’s Lentils, I made friends with a whole host of individuals who also love nutrition and health, I gained several friends along the way, and my relationships became much more positive.
In the end I decided to stay at the university, as there is a great retirement benefit and the work became much better as I was able to learn how to create a balance. I’ve been doing my health coaching business part-time and I even had my first experience with Multi-Level Marketing, which was more negative than positive, but in the end I got to learn about essential oils and find a team that really fits my need for teaching about the oils and not collecting people (as MLM companies usually do).
I hope if you are reading the blog you have the opportunity to check it out for yourself, in fact for the next three days, as an Ambassador with the school, I am able to offer up to $1,000 off tuition and some additional goodies if you enroll with the school during this short time period (April 28-30, 2014).
You can just mention my name as a referer and you’ll get the deal, but if you want to contact me, here is my website and I can answer your questions.
Recently I attended a training on Steven Covey’s 7 Habits of Highly Affective People. I had read the book many years ago and attended training which include the principles of the 7-Habits, but I had never been fully immersed it in as I am now with my training, a workbook, a support buddy from the class and a daily task that relates to the 7-Habits. If you have not taken this training or are not aware of the Habits, then you are in for a treat. All week I’ve been tweeting and posting about this great advise that has changed how I respond on e-mail and in person to people, how I prioritize my day/week/month, and how my goals are structured.
Take personal responsibility and initiative. In other words, be proactive. Make a decision to create change in your life instead of simply reacting to external forces.
Get clear about what’s important to you and set goals. Have your own personal mission statement, and create both short and long-term goals. Write them down. People often find themselves achieving victories that are empty, successes that have come at the expense of things they suddenly realize were far more valuable to them.
Put those priorities first and be disciplined. Prioritize the most important things in your life. Make choices that help move you forward toward your goals.
Seek mutual benefit in all interactions with others – practice the Golden Rule. Try to find “win/win” solutions to problems. Pursue situations and relationships that are mutually beneficial.
Seek to understand others from their perspective first before making your point. First, seek to understand. Second, seek to be understood. Effective listening is not simply echoing what the other person has said through the lens of your own experience. Rather, it is trying to understand the perspective of the other person, listening emphatically for both feeling and meaning
Value differences and create third-alternative solutions to problems that are better than “my way” or “your way”. Use individual differences to a situation’s advantage. Often, a better solution can be found by taking each person’s point of view into consideration.
Take care of and renew yourself in four areas of life: Body, mind, heart and spirit. Maintain a balance between work and self-care. Take time to rejuvenate and recharge.
If these 7-Habits seem authentic to you, you may want to investigate further. If you are interested in nutritional theories, assisting people with their health and well-being, the Institute for Integrative Nutrition may be a great start to a new career or some self-development. Click on the infographic below and you’ll find Integrative Nutrition’s Program Guide.
During passover I struggle to find what to eat. The meals are typically meat and matzoh based which leaves a vegetarian who dislikes matzoh at a loss for 8-days as to what to eat. Fortunately, there is one grain that I found to be passover friendly, depending on your Jewish denomination. I believe if you are Ashkenazi you cannot have Quinoa and I imagine the possibility of being Orthodox, you may not want to have quinoa during passover. But, after doing much research on the topic of quinoa, I found the Torah prohibits us from owning or consuming any foods which are made of wheat, barley, rye, oats or spelt, or their derivatives, which has leavened (risen) or fermented. The flour from any of these five grains that comes into contact with water or moisture will leaven unless fully baked within eighteen minutes. Quinoa is not one of these grains, nor is it related to any of these grains and botanically it is part of the beet family.
Try this recipe which is passover and vegan friendly, yeah!
Rinse then soak 1 cup of quinoa for an hour, then drain – you want to rinse quinoa or any grain you are cooking thoroughly to eliminate dust and toxins, soaking increases nutrient content and absorbtion. For brown rice specifically, soak 8-12 hours, all other grains can be soaked 1-5 hours.
Combine quinoa with 2 cups of water and bring to a boil, then reduce heat and cook for 10-15 minutes
Turn off the heat, fluff with a fork, and leave quinoa covered for another 5 minutes to absorb any of the remaining water
Transfer to a bowl and add your favorite chopped veggies like cucumbers, tomatoes, sprouts, scallions, spinach, carrots or use your imagination
Add a sprinkle of EVOO and some sea salt and/or pepper
I know that the ultimate Jewish Holiday is Yom Kippur, where we fast for the entire day to ask for forgiveness, but I also feel that Passover is a holiday where we suffer by eating unleavened bread and, although a lot of people enjoy Passover Seders, I personally find I’m suffering through that as well.
This past week I had two “friends” let me down in a big way. One is more of an acquaintance than a friend, who crossed the line with me, and because she is an acquaintance, I was offended by some of her statements to me. Another “friend” who I consider one of my best, recently let me down in a big way.
Letting go of a hurt can be hard and Passover is just another reminder to wipe the slate clean. When we feel wronged we think the other person should apologize and acknowledge what they did wrong. When we don’t find any apology, we often bear a grudge, which is kind of happening to me.
I am finding the best way to deal with this right now is in the following prayer which is found in the Jewish Prayer Book and is something we say during Yom Kippur.
“I forgive all those who may have hurt or aggravated me either physically, monetarily, or emotionally, whether unknowingly or willfully, whether accidentally or intentionally, whether in speech or in action, whether in this incarnation or another, and may no person be punished on account of me…”
By saying this prayer it helps in putting it behind me. Will I be close friends with two individuals, probably not, but I won’t be holding a grudge either.
It’s never too late to start things with an open mind because for all the heartaches you will find over the years, you will know true friendship that lasts, new friendships that are exciting, and some friendships that will fade away. For this year’s Passover, I look forward to spending time with family and friends and suffering through another seder, however, I’ll have my quinoa handy to get me through the week.
Take care everyone and no matter what springtime religious holiday you celebrate, take time to evaluate your relationships and see how you are able to improve your friendships.
For my birthday (and really any holiday) from now on, I’m going to ask my boyfriend to complete a home improvement project.
I am at the point in my life where I’m pretty well established and I really don’t need material items to make me happy, however, I know my boyfriend is always going to ask me “what do you want for your birthday?” This year my answer was to makeover my home gym, which is basically a small bedroom housing my treadmill, my gym equipment and a litter box (I share the room with my cat Baxter).
Boy did he do a great job, he painted the walls, moved the equipment around and bought me a “Smart TV” which has a bunch of exercise apps on it as well as Netflix and Amazon Prime. I think my home gym is almost as great as the gym I used to be a member of which cost me $80/month.
I’ve got my yoga studio, my weight lifting room and my cardio area all in one spot! Which makes the excuse, I don’t have time to go to the gym, null and void!
Here are some photos, unfortunately I don’t have before and after pictures, but trust me, it was not a room I wanted to work out in, now I love my room.
Surroundings are so important, make your home gym inspiring.
Additionally, I have the following products always on hand to help me with my fitness:
Beans are a wonderful way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins and fiber, and are versatile enough that you may never tire of them. Dry beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that are more than a year old, as their nutrient content and digestibility are much lower. Also, old beans will not soften, even with thorough cooking. Follow these steps when preparing beans:
Check beans for rocks and shriveled or broken pieces, then rinse.
Soak for six hours or overnight, with water covering four inches higher than the beans. Small and medium-size beans may require less soaking – about four hours should be enough. Note: if you’ve forgotten to presoak the beans, you can bring them to a boil in ample water to cover. Turn off the heat, cover the pot and let stand for one hour.
Drain and rinse the beans, discarding the soaking after. Always discard any loose skins before cooking, as this will increase digestibility.
Place the beans in a heavy pot and add 3 to 4 cups fresh water.
Bring to a full boil and skim off the foam.
Add a small piece of kombu (seaweed) and a few bay leaves or garlic cloves for flavor and better digestibility.
Cover, lower the temperature, and simmer for the suggested time. Check beans 30 minutes before the minimum cooking time. Beans are done with the middle is soft and easy to squeeze.
About 10 minutes before the end of cooking time, ad 1 teaspoon of unrefined sea salt.
Cook until beans are tender.
Cooking Chart – Beans
See the following for 1 Cup Dry Beans
Adzuki – 45-60 minutes
Anasazi – 60-90 minutes
Black (turtle) 60-90 minutes
Black-eyed peas 60 minutes
Cannellini – 90-120 minutes
Chickpeas (garbanzos) – 120-180 minutes
Cranberry – 60-90 minutes
Fava – 60-90 minutes
Great northern – 90-120 minutes
Kidney – 60-90 minutes
Lentils (do not require soaking) – 30-45 minutes
Lima beans – 60-90 minutes
Mung – 60 minutes
Navy – 60-90 minutes
Pinto – 90 minutes
Split Peas – 45-60 minutes
*All times are approximate. Cooking lengths depend on how strong the heat is and how hard the water is. A general rule is that small beans cook for approximately 30 minutes, medium beans cook for approximately 60 minutes, and large beans cook for approximately 90 minutes. Be sure to taste the beans to see if they are fully cooked and tender.
Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. Here are a few techniques for preparing and eating legumes that will alleviate most problems.
Soak beans for several days, changing the water twice daily, until a small tail forms on the beans.
Use a pressure cooker. This also cuts down on cooking time.
Chew beans thoroughly and know that even small amounts have a high nutritional and healing value.
Avoid giving legumes to children under 18 months because they have not developed the gastric enzymes to digest them properly.
Experiment with your ability to digest beans. Smaller beans like adzuki, lentils, mung beans, and peas digest most easily. Pinto, kidney, navy, black-eyed peas, garbanzo, lima, and black beans are harder to digest. soybeans and black soybeans are the most difficult beans to digest.
Experiment with combinations, ingredients, and seasonings. Legumes combine best with green or non-starchy vegetables and seaweeds.
Season with unrefined sea salt, miso or, soy sauce near the end of cooking. If salt is added at the beginning, the beans do not cook completely. Salt is a digestive aid when used correctly.
Adding fennel or cumin near the end of cooking helps prevent gas.
Adding kombu or kelp seaweed to the beans helps improve flavor and digestion, adds minerals and nutrients, and speeds up the cooking process.
Pour a little apple cider, brown rice vinegar, or white wine vinegar into the water during the last stages of cooking. This softens the beans and breaks down protein chains and indigestible compounds.
Add lentils and water or stock and cook 20 minutes until lentils and roots are soft.
Add a few splashes of umeboshi vinegar, stir and taste.
Check out Lisa’s Lentils Recipage for more great bean recipes and subscribe to Lisa’s Lentils Newsletter a Free Spring Salads Recipe Guide plus a free subscription to the Lisa’s Lentils newsletter filled with lifestyle tips and easy tasty recipes as well as a Free Pre-Detox Guide, 7-Days of e-mails sent right to your inbox!
Content on this webpage contains the copyrighted material of Integrative Nutrition Inc., 2014 (Used with permission).
Gluten, which literally means glue in Latin, is a protein found in wheat, barley, and rye. It is most problematic for individuals with Celiac disease and gluten sensitivity. Since Celiac disease only affects 1% of the population, the likelihood of it is rare, and a lifelong gluten-free diet is necessary. Some of the symptoms of gluten sensitivity, which affects many more people, include; irritable bowel syndrome (IBS), neuropathy (nerve pains and numbness), autoimmune disease, and inflammation. Naturally gluten-free foods are mostly wholefoods like fruits, vegetables, nuts, seeds, beans, herbs and wild rice. You can also find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural foods stores, many supermarkets, and some local grocers.
Gluten-free foods include potatoes, buckwheat, corn, rice, quinoa, amaranth, teff, millet, beans, nuts (and nut butters), eggs, fruit, vegetables, herbs, spices, meats, and fish. Foods to avoid when going on a gluten-free diet include wheat, kamut, spelt, rye, and barley.
The larger issue when trying a gluten-free diet is the danger of cross contamination so make sure to clean out all cutlery drawers, replace wooden spoons and cutting boards, use a new toaster for gluten-free foods only, mark containers “GF” on the lid to denote gluten-free items and dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”.
Gluten-Free Substitute (sub 1 cup of wheat flour with)
Gluten-Free Flour Mix (all-purpose) – makes 12 Cups
8 Cups Rice Flour (preferably brown)
2 2/3 Cups Potato Starch
1 1/3 Cups Tapioca Flour
Apple and Pear Cobbler
1/4 C sorghum flour
1/4 C tapioca flour
1/4 C potato starch
1/4 C almond flour
1 t fine salt (or sea salt or kosher salt should be ground fine)
4 T sugar
1/2 t cardamom
1/4 t cloves, ground
1/4 C sour cream
3 T chilled, unsalted butter, cut into pieces
Combine gluten-free flours and potato starch, sugar, cloves, cardamom, and salt. Add butter and cut until mixture resembles coarse cornmeal. Add sour cream and blend until dough begins to come together. Do not form a ball.
Place the completed dough between two sheets of plastic wrap or parchment paper. Form a large ball of dough between the sheets, and then gently flatten into a square. refrigerate while you prepare the filling.
2 lbs crisp, fresh apples
2 lbs Bartlett pears
1 T fresh lemon juice
3/4 C sugar
1/4 t cloves, ground
2 t vanilla extract
Preheat oven to 375
Transfer fruit slices to a pie dish or a 9 inch baking dish. Combine lemon juice and vanilla in a small bowl. Pour over apples and toss to coat. Combine 3/4 C sugar, flour, and cloves in small bowl. Sprinkle over fruit and toss to coat. Rearrange fruit to make compact and wipe rim of dish clean. Place dough atop fruit and gently tuck edges under at 3-inch intervals. Sprinkle with remaining 2 t sugar. Sprinkle 1/4 C sliced almonds over top. Bake for 35-40 minutes. The cobbler is done when the topping is golden brown and the fruit bubbles around the edge of the pan.
2014 Integrative Nutrition Inc. (Used with permission).
If you are interested in learning more about the Institute for Integrative Nutrition, check out this link and obtain your free health coach starter guide. Would you like a discount on tuition? Email me directly and I can tell you how! email@example.com
Vegetables provide nutrients needed to maintain daily wellness. If you want to increase energy, improve physically, lose weight and maintain wellness, you need to increase your intake of veggies. Cooking methods are limitless and the amount and combinations of veggies you can put together for yourself are endless.
Steaming is one way to prepare simple, clean-tasting vegetables. Steaming takes 5-10 minutes for green leafy vegetables, and 10-25 minutes for roots. All you need is a steaming basket and a pot with a lid, filled with about 2 inches of water. One if the best ways to steam veggies is to wash them, chop them into smaller sizes because they will cook quicker, bring the water to a boil, please the veggies in a steaming basket over water and cover, steam until they become a bright color and have a texture that works for you, then remove and run under cold water.
Some ideas of how to season your steamed veggies include:
Add 1 Tbs olive oil or toasted sesame oil to every 2 C of greens
Add 2 bay leaves or 1 tsp of cumin seeds to the water
Sprinkle greens with toasted pumpkin, sesame, flax seeds, sunflower seeds, almonds or walnuts
Use tamari soy sauce or umeboshi vinegar to add some extra flavor
Squeeze fresh lemon juice over them to add some zing
Blanching, or quick boiling, is another way to prepare veggies very quickly. Blanching helps to break down the fiber of raw vegetables more so than steaming, which may aid digestion. Blanching vegetables also removes the raw flavor and brightens up their color. To blanch veggies just bring water to a boil, add a pinch of salt, wash and chop the veggies, drop the veggies into the water and lower the heat, cook until they become right, and then rinse with cool water to stop the cooking process. If you like your veggies soft, cook them longer.
Stir Frying is another quick and nutritious way to prepare vegetables. You can stir-fry any kind of vegetables in oil or water. Softer vegetables such as Chinese cabbage, bok choy, thinly sliced carrots, mushrooms, and onions will only take a few minutes to cook.
Before you start, make sure you have all the vegetables rinsed and cut into pieces – thinner slices and smaller pieces will cook faster and more evenly.
If you choose to use oil, heat a wok or frying pan and add a small amount of oil (like peanut, sesame, or coconut oil). If you are making a small amount of vegetables, brushing the wok or pan with oil is usually enough. Start with the harder vegetables like roots. Add one variety at a time and cook them until they become shiny before adding the next ones. Sprinkling a pinch of sea salt over the veggies draws just enough moisture to prevent sticking and will bring out the flavor. You may also sprinkle water over your vegetables to gain extra steam and heat.
If you want to stir fry with water, which is what I do, add one inch of water to your wok or pan, and bring to a boil. Add thinly sliced vegetables and cover, then simmer for 5-10 minutes.
Check out these awesome stir fry combos:
Onions, carrots and snow peas
Chinese cabbage, mung bean sprouts, and scallions
Leeks, carrots, and red peppers
Onions, mushrooms, and zucchini with dried basil
yellow patty pan squash and mizuna greens with garlic
you can also add:
tofu, tempeh, or meat for protein
cooked grains to the vegetables toward the end for impromptu “fried rice”.
Many vegetables taste delicious when baked. Baking brings out the very essence of the vegetables, especially squashes and roots. Place veggies in a baking pan, roast for 45-60 minutes at about 400 degrees. Try baking ny variety of the following veggies:
Green leafy vegetables – Collard greens, Kale (dinosaur kale, purple kale, and Lacinato kale), Dandelion greens, Mustard greens, Chards: Swiss chard, red chard, and rainbow chard, Beet greens, Watercress, Parsley, Dark lettuce.
The following recipe and photos are being reposted from the doTERRA Blog site as I had to share this with you. I made these yummy little power bites last week and they are amazingly delicious. I’ve changed the recipe a little, you’ll see my notes below as to what I personally changed.
“Life is busy and is constantly on-the-go. These nutrient packed power bites are great for those days when you just need a little extra boost. Great for on-the-go or as a snack, these power bites made with Wild Orange essential oil will help keep your body full of energy during your busy day.” – doTERRA Blog Quote
What You Need:
1 cup finely shredded coconut, divided
1 cup almond butter (I used a crunchy almond butter which added to the texture)
1 cup dried cranberries
1/2 cup raw honey (I used agave necter instead)
1/2 teaspoon salt
2 tablespoons chia seeds
3 drops Wild Orange essential oil
1. Place all ingredients into mixer except for half cup shredded coconut. (I used my vitamix, be careful because it shuts off if it over heats, like mine did)
2. Add essential oil.
3. Mix until well combined.
4. Roll into balls and coat in the other half cup of shredded coconut. I put the balls into the shredded coconut twice, and I think probably 1/4 cup of coconut is more than enough.
5. You’re done! Store in the refrigerator and eat whenever you need any extra boost of energy or before a workout.
dōTERRA essential oils can be purchased online, or from any of our Independent Product Consultants.
*These statements have not been approved by the Food and Drug Administration. dōTERRA products are not intended to diagnose, treat, cure or prevent disease. Pregnant or lactating women and persons with known medical conditions should consult a physician prior to the use of any dōTERRA product.
Again, this is a doTERRA Recipe, not a Lisa’s Lentils Recipe, I’m just reposting it as it’s easy, good for you and delicious!
After spending a month eating out of boxes, picking up dinner from a drive thru and having dinner at the occasional restaurant, I feel the need to cleanse and detox from all of the unhealthy foods I’ve been eating lately. You see, I had water damage in my kitchen caused by a water line break in my refrigerator, so not only did I need to get my floors reconstructed in my condo, but I also purchased a new refrigerator and Sunday was the first day I was able to make home cooked meals that I missed so much during the construction process.
Now I’m looking to cleanse and detox my body from all of the food I was not used to eating this past month. I had pizza, I had mac-n-cheese, I had bean burritos from Taco Bell and I had dinners from the prepared food section at Whole Foods.
Here are some of the things I have started doing on a daily basis.
1. Take Lifelong Vitality Supplements from doTERRA
The Lifelong Vitality Pack is a specific set of nutritional supplements distributed by dōTERRA and described in this way, “Alpha CRS+®, xEO Mega, and Microplex VMz® are a comprehensive dietary supplement program of essential nutrients and energy factors for lifelong vitality and wellness.”
These products and their ingredients are described by doTERRA in this way:
dōTERRA’s Lifelong vitality supplements are formulated with potent levels of essential nutrients and powerful metabolic factors for optimal health, energy, and longevity. Coupled with dōTERRA’s CPTG Certified Pure Therapeutic Grade® essential oils and a lifelong commitment to dōTERRA’s wellness lifestyle,™ they naturally support a lifetime of looking, feeling, and living younger, longer.
Alpha CRS+® CELLULAR VITALITY COMPLEX
doTERRA Alpha CRS+® Cellular Vitality Complex is a proprietary formula combining potent levels of natural botanical extracts that support healthy cell proliferation and lifespan with important metabolic factors of cellular energy to help you live younger, longer. Alpha CRS+® is formulated to be used daily with xEO Mega and Microplex VMz®as a comprehensive dietary supplement foundation for a lifetime of vitality and wellness.
Alpha CRS+ Supports healthy cell proliferation and lifespan by reducing oxidative stress to DNA and other critical cell structures, supports healthy inflammatory response to oxidative stress in cells, supports cellular energy by supporting healthy mitochondria and by supplying metabolic factors of energy production, supports healthy cellular immune function, and supports mental clarity and healthy brain function
xEO Mega ESSENTIAL OIL OMEGA COMPLEX
doTERRA’s xEO Mega Essential Oil Omega Complex is a unique formula of CPTG Certified Pure Therapeutic Grade® essential oils and a proprietary blend of marine and land-sourced omega fatty acids. Omega fatty acids help support healthy joint, cardiovascular, and brain health, support healthy immune function, and have been shown to help mediate healthy inflammatory response in cells. A single daily dose of xEO Mega provides 1000 milligrams of marine lipids with 340 mg of ERA and 240 mg of DMA and a blend of plant-sourced essential fatty acids. xEO Mega also includes 800 IU of natural vitamin D, 60 IU of natural vitamin E, and 1 mg of pure astaxanthin, a powerful antioxidant carotenoid harvested from microalgae. The bioavailability of the xEO Mega formula is enhanced through a nanosomal lipid assimilation system and is encapsulated in SLS-free vegetable liquicapsules.
xEO Mega promotes cardiovascular health by reducing oxidative stress and mediating healthy cellular response to inflammatory markers, supports health joint function and comfort, provides important modulating nutrients for healthy immune function, protects against lipid oxidation and supports healthy function of the brain, and promotes healthy skin
Microplex VMz® MICRONUTRIENT COMPLEX
doTERRA’s Microplex VMz® Food Nutrient Complex is an all-natural, whole-food formula of bioavailable vitamins and minerals that are deficient in our modern diets. The formula includes a balanced blend of essential antioxidant vitamins A, C, and E, and an energy complex of B vitamins presented in a patented glycoprotein matrix. It also contains food-derived minerals of calcium, magnesium, and zinc and 72 organic trace minerals for optimal bone and metabolic health. Microplex VMz® contains doTERRA’s Tummy Tamer™ botanical blend of Peppermint, Ginger, and caraway to calm the stomach for those who may have experienced stomach upset with other vitamin and mineral products. Microplex VMz® is encapsulated using sodium lauryl sulfate-free vegetable capsules, does not contain wheat or dairy products, and does not include any animal products or synthetic ingredients.
Microplex VMz provides 22 essential vitamins and minerals to support normal growth, functioning and maintenance of cells, fights free radicals with the antioxidants vitamins A, C, and E, supports healthy metabolism and cellular energy, supports bone health with calcium, magnesium, zinc, and vitamin D, supports healthy immune function, supports healthy digestion, and provides systemic benefits of vitality and wellness associated with optimal intake of essential nutrients
2. Use doTERRA’s citrus oils in my water throughout the day.
I typically enjoy using lemon in my water, but I’ve run out and my next order isn’t going to be placed until March, so I’m using wild orange, grapefruit and lime essential oils.
3. Use a castor oil pack three times/week until I start feeling better.
Castor oil packs are a naturopathic way of detoxing. There is not a lot of scientific research regarding the effectiveness of these packs although the practice has been used for thousands of years.
What is castor oil? Castor oil comes from the castor seed which is composed primarily of ricinoleic acid which is absorbed through the skin and into the organs where it stimulates the movement of fluids and encourages waste to be removed from the body. Additionally ricinoleic acid can increase the production of T-lymphocytes which helps the immune system.
The practice of using a castor oil pack can help decrease inflammation, help with healthy liver function, increase circulation with blood and lymph, improve elimination of toxic substances, decrease pain, improve digestion and assist in many other conditions such as headaches, constipation and migraines.
I purchased my castor oil pack from Whole Foods. I have a flannel cloth that covers my abdomen (I purchased as well from Whole foods). I take 2-3 tablespoons of the castor oil, spread it out on one side of the cloth and place that oily side on my stomach. I then cover with plastic wrap, and a heating pad and lie still for 45 minutes.
4. I plan to complete the 7-Day Detox program offered through the Strengthen, Nourish, Evolve Program of which I am a member and an approved Health Coach. You can complete the detox program with me which comes with pre-detox manual, daily e-mails with instructions and inspiration, essential oils that promote detoxification, and an awesome recipe book so we don’t go hungry!
To purchase the detox program, check out this link.
To purchase the Lifelong Vitality Pack and/or citrus essential oils, check out this link.
To purchase the Castor Oil Pack, check out this link from the Vitamin Shoppe.
If you want a longer detox, check out this link for the Conscious Cleanse. Registration for the Conscious Cleanse begins March 3, 2014, and the cleanse program itself starts in April.
Fun fact? Maybe not, but did you know that your body could be carrying around 5-10 pounds of toxicity at any given time? What is toxicity? It’s defined as poison trapped in inflammation and this poison can cause you headaches, bloating, water retention, food cravings and other medical conditions.
But not me, you say (and I say). You eat clean, you don’t smoke and you use natural cleansers for your body and your home. Well, I’ve got bad news. We, and by we, I mean you and I, are exposed to over 2 million toxins each day including the air we breathe, the food we eat (even with clean eating), the water in our showers (very few of us have water purifiers), and our personal care products.
I always recommend a gentle, seasonal cleansing of our bodies. Nothing too intense like the boxed pills and powders you see on the shelves of natural markets and no starvation. Eating real, clean seasonal foods strategically will naturally rid your body of toxins that can build up and create havoc for our systems.
Did you know Lisa’s Lentils (the Healthy Secretary) offers a 12-Day Fresh Start program? It’s a 12-Day guided, easy-to-do, online program. This comprehensive program educates and guides you through reawakening your sluggish cells and discovering which foods fuel your unique body and which foods sabotage your health.
Included in the program is a recipe guide which you can use long after the cleanse/detox ends with smoothies, soups and treats easy to make and so healthy and good.
By the end of the 12-Day Fresh Start Program you will have:
eliminated foods wreaking havoc on your body and creating unwanted bloat
learned which foods fuel your body and how to recognize foods on the glycemic index
improved your digestion
eliminated sugar and coffee cravings that leave you feel tired
reduced inflammation that can lead to bloating, headaches and poor digestion
Check out this shopping list from Lisa’s Lentils 12-Day Fresh Start Program. Wondering where to start with creating a healthy kitchen? Read below!
Following is a “shopping list” useful in preparing healthy meals and snacks that are not only delicious, but are very low on the glycemic scale. Many of the items below (outside of the fresh produce) will keep for a long time in your pantry so you always have a healthy option available.
Keep in mind anything you currently have in your kitchen that have high-fructose corn syrup or artificial colors and sweeteners should be removed.
Amond milk (unsweetened)
Coconut milk (unsweetened)
Rice milk (unsweetened)
Sun dried tomatoes
Hot sauce (I like Cholula)
Tamari (soy sauce)
Sesame seed butter (Tahini)
Sprouted grain tortillas and breads (all need to be refrigerated)
Nuts and Seeds
Chia Seeds (great in shakes)
Raw almonds, cashews, walnuts, sunflower seeds and pumpkin seeds
Organic mixed greens including kale, spinach, bok choy, green leaf lettuce, romain lettuce, cabbage
Yellow and Red Onions
Flax seed oil
Extra virgin olive oil
Toasted sesame oil
100% REal Stevia
Agave Nectar Syrup
Grade B Maple Syrup
Aged balsamic vinegar
Red wine vinegar
White wine vinegar
Once you have yoru kitchen set-up it’s a lot easier to make healthy and quick meals! It’s quite an investment in the beginning but you can buy one or two new things for your pantry with each grocery trip and eventually you’ll have a kitchen with healthy options.