Now that we’re in winter, our immune system is far more vulnerable to colds and, now, to the “tripledemic”: the flu, Covid-19 and its variants, and respiratory syncytial virus (RSV). Our immune system needs to be resilient to not only resist these respiratory conditions but also to bounce back when they do hit us.

The immune system defends the body against infections and allergies, springing into action to rout foreign substances like viruses and bacteria and releasing proteins to destroy these perceived enemies. A resilient immune system protects and/or builds back up our bodies in the face of infection and inflammation.

What can you do to ensure that your immune resilience is high? Here are eight simple steps that will put you in great immune shape.

Get enough Vitamin D

Vitamin D is essential for building the immune system. Unfortunately, many people are deficient in this crucial hormone/vitamin and are paying a high price, health-wise. The best source is the sun, so getting 10-15 minutes of sun exposure daily on the hands, face, and arms is key. Eggs, fatty fish, cheese, and avocados are great food sources of Vitamin D, but you can also take supplemental Vitamin D.

Sleep yourself well

Nearly every major body system, including the immune, becomes messed up when we don’t sleep enough. While we’re in la-la land, our bodies create cytokines, proteins that fight inflammation and sickness. A lack of sleep prevents that “fight” from occurring and sets us up for a weakened immune response. Aim for seven to nine hours of quality sleep nightly, and adjust your sleep hygiene habits to ensure that you get the required zzzs.

Strengthen your gut

More than two-thirds of your immune system resides in your gut. The last thing you want is for the gut wall to become leaky and leach food and toxins into the bloodstream. That is a recipe for immune breakdown. Avoid compromised gut health by eating unprocessed, fresh, and organic food, grown as close to home as possible. Include prebiotics (garlic, onions, asparagus, bananas) and probiotics (fermented foods like kimchi, sauerkraut, Greek yogurt, and kefir).

Kick sugar to the curb

The average American consumes about 150 pounds of sugar and sweeteners each year. Yikes! Our immune system suffers as a result, especially as we age. Sugar combines with specific proteins to create deposits in the bloodstream that end up settling on your organs and damaging cell membranes. Sugar also tamps down white blood cells in your immune system for a long time after you finish eating. So, be intentional about consuming less sugar (and honey, and agave, and maple syrup). Processed foods and desserts are another haven for sugar, so go for more naturally sweet foods like fruit and sweet vegetables.

Stress less

What’s stress got to do with immune resiliency?  A whole lot! Stress encompasses work troubles, strained relationships, and health struggles, but also hidden stressors like toxins in household products. When stress hormones such as adrenaline and cortisol are elevated, they weaken immune function, quickly. Chronic stress wreaks havoc on your body and can lead to adrenal fatigue and chronic low-grade inflammation.  Get to the root of your stress and begin to make small, incremental changes to lessen that stress load.

Bulk up on antioxidants

Your parents rightly encouraged you to eat your fruits and veggies. Produce items contain antioxidants that chase free radicals and inflammation out of your body and keep your immune system resilient. So, what do you need to focus on? Foods rich in flavonoids like vitamins A, C, and E. That encompasses just about all the fruits (berries, pineapple, apples, guava, kiwi, bell peppers, avocado) and veggies (sweet potatoes, squash, zucchini, broccoli, cauliflower, carrots) you could possibly enjoy.

Get moving

We know that exercise is great for our health, but what specifically does it do? Well, it builds immune resilience, helps us keep stress and depression at bay, improves blood circulation, gives us better sleep, and helps reduce our risk of developing chronic diseases. We don’t have to be tied to exercise routines that we dread. Rather, focus on getting in enough movement, especially as we age. That might look like a gentler workout to lessen the likelihood of injury. But most of all, do exercise that you really enjoy and that you find easy to commit to.

Adopt good hygiene practices

We’ve heard the advice ad nauseum, especially in the last three years: wash your hands frequently and thoroughly; avoid touching your face unnecessarily; use hand sanitizer or wipes; drink more water than you normally do; limit how often you’re in crowded areas. But consider these steps as well:

• Wipe down heavily used areas such as countertops, door knobs, and light switches more frequently;
• Clean your devices with sanitizing or disinfecting wipes;
• Maintain a decent distance between you and others in public spaces.

What have you been doing to maintain a resilient immune system?

How did I become prediabetic?

Imagine my shock when some routine bloodwork revealed some not-too-routine results regarding my blood sugar levels: I was prediabetic and, by extension, insulin resistant. My pancreas wasn’t making enough insulin, and my cells had become resistant to insulin and weren’t permitting sufficient sugar to enter them. As a result, instead of fueling my cells, sugar was building up in my bloodstream.

With prediabetes, your blood sugar isn’t normal, but it’s not yet in the diabetes range. A prediabetic rating is determined using the HbA1C test, which measures how much glucose is attached to the hemoglobin in your blood. A normal reading, expressed as a percentage of the amount of sugar in your blood, is under 5.7%. For a prediabetic, A1C ranges between 5.7% and 6.4 %, so the goal would be to get back under 5.7% and into the normal range. Any results above 6.4% are considered diabetic.

If things continued this way, I could move from being one of the 84 million persons (1 in every 3 adults) in the USA diagnosed with prediabetes, to being among the more than 37 million with full-blown diabetes. Even more concerning was the fact that even at this prediabetic stage, long-term problems with my heart, blood vessels, and kidneys could already be surfacing.

I had no clue until those blood tests were done. How could this be?

Factors that increase the risk of prediabetes

I didn’t fit the stereotype for a prediabetic:

• I wasn’t overweight;
• I wasn’t excessively thirsty or urinating more frequently;
• I wasn’t physically inactive;
• I didn’t have darkened skin, for example, on my neck, armpits or groin;
• I didn’t have a muffin top; and
• I didn’t have symptoms of metabolic syndrome like low HDL (high-density lipoprotein); high triglycerides; a large waist; PCOS (polycystic ovarian syndrome); heart disease; and high blood pressure.

But some of the warning flags did fit me:

• I was an insomniac, and that can increase insulin resistance;
• I was experiencing fatigue and brain fog;
• I am Black, and certain ethnic groups, including those who identify as Black or African-American, are more prone to developing insulin resistance;
• I was over the age of 45; and
• I had several family members who were either diabetic or prediabetic.

Getting out of the prediabetes zone

I am no fan of prescription medication, so taking drugs like Metformin or Pioglitazone weren’t high priorities. I did know that I didn’t want prediabetes to progress to full-blown diabetes, so I chose to make lifestyle and dietary changes to reverse the prediabetic trend.

Diet adjustments

I switched to a moderately low-carb, whole-foods diet, focusing on low-glycemic produce. The glycemic index (GI) helps us identify carbohydrates that won’t cause our blood sugar levels to skyrocket, so I cut back heavily on higher-carb grains, breads, fruits, and veggies.  As a result, I sharply restricted or eliminated potatoes, carrots, and beets, as well as high-sugar fruits like bananas, apples, grapes, and pineapple. In addition, I upped my water intake and incorporated apple cider vinegar (ACV) in water, and I avoided products with added sugars.

What did I eat, then?  I consumed as much alkaline food as possible. My diet comprised: 

• Grains like quinoa and brown rice;

• Small and infrequent portions of gluten-free bread;

• Green and cruciferous vegetables (broccoli, Brussels sprouts, spinach, squash, bell peppers, zucchini, bok choy, Swiss chard);

• Lean cuts of chicken and turkey;

• Nuts and seeds, including walnuts, pistachios, almonds, and cashews;

• Berries and cherries; and

• Fish, especially salmon, sardines, and flounder.

I also started focusing on net carbs.  Total carbs comprise all the carbs in a food or meal, but net carbs are the ones that the body can efficiently digest and convert into glucose.

Tools, hacks, and resources

• I consistently used a blood glucose monitor to keep track of my blood sugar levels before and after meals. I also kept a wellness journal with information on my meals, moods, gastrointestinal state, sleep, and blood sugar fluctuations.
• I got serious about how I responded to stress, as it can elevate A1C levels. I engaged in more stress-busting activities and limited my exposure to stress-inducing people and situations.
• I made exercise a priority, especially strength training. I also incorporated light activity right after eating a meal, like a 5-10 minute walk or doing chores in the house instead of remaining seated. You use up insulin more efficiently when you’re physically active, and then glucose is processed better.
• I combined protein, fat, and fiber in each meal, as far as possible, to help stabilize my blood sugar.
• I ate every 4 hours so that I wasn’t overtaxing my digestive system with too-frequent meals, but I also didn’t allow excessive amounts of time between meals. That way, I avoided creating a roller coaster for my blood sugar.
• I scrutinized food labels to ferret out hidden sugars and starches. Both the nutritional information and the ingredients list need to be checked out.
• I relied on online and hard copies of resources, such as Blood Sugar 101 by Jenny Ruhl, The Hormone Reset Diet by Dr. Sara Gottfried, and The Diet Doctor, which has a fantastic selection of low-carb and keto-friendly recipes.
• I took hintonia latiflora, a clinically studied herb that has been proven to reduce A1C levels and balance blood sugar levels.

I was able to get my A1C level down to 5.6% in June! My goal is to get it down to 5.0% over the next 12 months.

There’s something special about the warmth of springtime, don’t you think? It’s not that the sun has been absent during winter; rather, spring stirs up a renewed zeal for life and propels us into action to revive and reinvigorate our environment, even in the midst of a pandemic.

So, that “spring cleaning spirit” is in the air. It’s not a new concept by any means, but perhaps you’ve not seriously considered spring cleaning your entire life. I’m here to encourage you to use this season as a springboard for reevaluating the old and ushering in the new. Just the thought of it feels so natural and satisfying!

If you’re wondering what to do and where to start in order to spring clean your life, here are some suggestions.

Clean and clear

I know this is the tip you expect the most at this time of year, but decluttering your living space and giving it a good deep clean can change the entire feel of your home. Renewing your sacred space can rejuvenate you in many ways, stirring up a lighter, happier feeling as the sunshine rolls in with spring. So tuck away all those winter clothes, give your living space a refresh and start spring on a clean and clear footing.

Finesse your fitness

Have you been stuck in the same old fitness routine all winter long? It can get monotonous, not just for you but for your muscles because they get too used to repeating the same movements. Shake things up by taking a new class, searching for a new workout video online, or jogging down a new trail. I’m sure you’re eager to spend more time outdoors in the warmer weather, so switching up your exercise regimen will do you good on many levels.

Remove negativity

Whether it’s negative people in your life or bad habits you’ve been meaning to give the boot, use springtime as an opportunity to get rid of anything that has been bogging you down. What comes to mind immediately when you read this sentence? Chances are, that’s precisely what you need to work on releasing. As you do this important work of releasing negativity, make sure to replace the negatives in your life with positives.

Disconnect more

When you aren’t at work, be intentional about taking time off from technology as much as possible. Use the time to connect with people face-to-face. Meet your friends for lunch, read a book, explore a new part of your city, or find other creative outlets that will keep you from being glued to a screen. You’ll feel so much happier when you do. Even if you start by allotting a set amount of screen-free hours per day, you’ll be making a huge difference in your relationships and happiness levels.

Eat better

Spring is an ideal time to give your eating habits a makeover. Take notice of how you feel on a daily basis. Are you feeling energized by what you eat? Sluggish? Exhausted by mid-afternoon? Your food choices are a main component of the answer to any of these questions. If you realize that you’re more sluggish than energized, incorporate more whole foods into your daily routine. Phase out the processed foods one by one, replacing them with healthier options.

A better budget

Living paycheck to paycheck is a reality for many people, and it’s become much more so over the last year. Unfortunately, it isn’t always easy to fix monetary challenges, but use this new season to pinpoint areas where you can make incremental changes with regard to your funds. Review your financial situation and see which expenses can be cut, how you can increase your savings for a rainy day, and how you can give back to those in need.

Something new

I’m sure you have a few hobbies you enjoy, but spring might be the perfect time to welcome new, interesting pursuits. Join a painting or cooking class, learn a new language, or delve into something you’ve always wanted to try. It’s invigorating to fuel our quest for creativity. And above all, treat yourself. Indulge in activities that make you come alive, spark creativity, and engender playfulness.

What’s at the top of your “spring cleaning my life” list of priorities?

Do the holidays–or even the thought of them–make you feel frazzled and stressed out? Whether you’re preparing an epic feast, shopping for the perfect gift, or listening to family members fumble through a conversation,  it can be a huge challenge to stay present and mindful during the holiday season.

My personal trick is to apply the same concepts during these times of joy– and stress–that I use during meditation or yoga. Throughout this post, I’ll take you through each of these steps that help me stay present during the holidays.

Cheers to a joy-filled season!

Stay in the moment

Have you ever noticed (even when it’s not the holiday season) that you start drifting off from what you should be focusing on in the present moment in order to worry about something else? A lot of the time, family-related issues can evoke those stressful “time-travel” moments when you’re physically in one spot but your mind is miles away.

You can bring body and mind back in sync by intentionally pulling yourself into the present. Focus on what’s around you, starting with your breathing.  I know; it might sound elementary, but it works! Focus on every breath until you feel truly grounded. Soon, you’ll start noticing small things around you that will help calm you down. Really paying attention to your surroundings will help pull you back into–and keep you in–the present moment.

Ditch the expectations

Well, okay, you don’t have to completely ditch them; “re-examine” might be a better verb. Expectations are entirely reasonable; hey, we all have them! You’ve likely envisioned how you want the holidays to turn out, despite the limitations that Covid-19 has placed on us. If all goes well, your wishes will turn into reality.

The challenge is not to attach yourself to these expectations. In the event that things veer off track, keeping a loose grasp on your expectations can help you pivot quickly. Roll with the moment, and you’ll find that no matter what comes your way, you will enjoy your holidays with more ease.

Find something to appreciate

Family dynamics come in all shapes and sizes, and this is especially evident when everyone gathers in one room for a holiday feast. Does Uncle tell the same story over and over again? Does Auntie never fail to offer everyone unsolicited advice? It can get tiring as heck, but let it roll off your back this year. Instead, look for the moments of tranquility sandwiched in between the servings of food. Try focusing on one thing you like about each person, and build from there. You’ll be shocked at the mindset shift!

Nurture yourself

We spend so much time planning the perfect gathering, cooking the best food, and choosing the best gifts that we run ourselves ragged in the process.  Be kind to yourself while you prep for the holidays. Set aside time to read a book, enjoy your favorite TV show, soak in the tub, pray, meditate, or whatever else fills your cup. When you nurture your own needs, you are much better equipped to nurture those around you.

Count your blessings

Everyone has hard days. But even on those tough days, I’m confident you can find something to be grateful for. There is a bounty of blessings, from small to large, hiding in the details of our everyday lives. Take some time each morning to dwell on what’s good in your life. Jot down 5-10 things you’re grateful for, no matter how small.

And when all else fails, take a little time to help those who aren’t as fortunate. It might be as simple as making a call or sending someone a message of encouragement.  You’ll be putting a smile on someone else’s face and unlocking the way to a more mindful and present life during the holidays.

How are you planning to be present during this holiday season?

It’s no surprise that gratitude can improve your mental health and overall outlook on life, but were you aware of the many benefits of thankfulness when it comes to your physical health? In this blog post, I’ll take you through six ways in which gratitude improves your health.  Plus, I’ll leave you with some simple, healthy breakfast recipes that are definitely worthy of thanksgiving. 

Gratitude activates key areas of your brain

When you express and practice gratitude, you activate an essential center of your brain known as the hypothalamus. The hypothalamus is responsible for numerous bodily functions, including regulating body temperature, metabolism, circadian rhythm, and releasing important hormones.

Researchers have determined that gratitude releases the “feel-good” chemical dopamine in our brains. As dopamine builds up, we literally give out more positive vibes and end up more inclined to be grateful.

Pain decreases as gratitude increases

Patients who practice gratitude report a decrease in their pain levels and more motivation to get up and go about their day, according to some studies. The patients reported that their symptoms got milder, and they felt more capable and inspired to move their bodies and get some exercise.

Sweeter and deeper sleep

Want to fall asleep quicker and improve your quality of sleep throughout the night? You guessed it: gratitude is a key component of good sleep.

Sleep is essential for our overall health, which means that gratitude’s effect on rest indirectly improves many other aspects of our well-being. Gratitude activates the hypothalamus, which is in charge of regulating your circadian rhythm. Your circadian rhythm tells your body when it’s time to fall asleep, and it also affects many other pathways that influence the quality of your sleep.

More thanks, less stress

Gratitude has clearly been shown to decrease stress, and improved quality (and quantity) of sleep definitely is one of the many factors that positively affect stress. When you’re well rested, you automatically feel more relaxed. Although this sounds like more of a mental health benefit, the impact of reduced stress on our physical health, especially on our hearts, cannot be overemphasized.

Studies have shown that heart disease patients who practiced gratitude, either by meditating or by writing in a gratitude journal, were able to improve their blood pressure significantly.

Improve your mood by expressing gratitude

As you might imagine, being able to stimulate the release of dopamine, that ‘feel-good’ chemical, could have tremendous benefits for individuals needing to boost their mood. Studies have linked gratitude with improvements in mood and increased positive behavior. Similarly, gratitude helps to alleviate anxiety, but studies conclude that this is most likely an indirect result of improvements in the quality of sleep.

Boost your energy level by being thankful

Individuals who practice gratitude report a considerable increase in their energy levels. That benefit could be due to better quality sleep, less stress, a healthier heart, and all the feel-good chemicals being released.

The hypothalamus plays a huge role in metabolism regulation, which is responsible for how food is digested, the absorption of nutrients, and burning up of calories for energy. Since gratitude activates this area of the brain–the hypothalamus–it shouldn’t be surprising that gratitude also improves our metabolism and energy levels.

Gratitude-worthy breakfast recipes

If you choose to journal in the mornings, that’s a great way to get your gratitude on before you really dive into your day. But check out these three recipes that I think will also provoke a grateful response, both from your taste buds and from your belly!

Protein Smoothie Bowl

Protein-packed green smoothies are a great way to start your day. You can use ingredients that you already have on hand, or create a variety of ingredients so you can have a different smoothie each morning. You’ll be less likely to grow tired of your breakfast if you switch it up regularly, and it’s certainly more fun to savor a new flavor each day of the week!

Here’s a suggestion regarding sizes in order to yield a large green smoothie:

• 1 cup nut milk of choice
• 2 large handfuls leafy greens of choice
• 1 cup fruit mixture of choice
• 1/4 cup seeds of choice
• 2 tablespoons nut butter of choice
• 1/2 scoop vegan protein powder of choice

Breakfast Salad

Let your creativity (and available veggies) direct the flow of a healthy salad that you’ll want to repeat.

For a vegetarian/vegan version of the salad, grab some leafy greens and some of your favorite non-leafy veggies (carrots, tomatoes, diced and roasted sweet potatoes, spaghetti squash, red onion, red cabbage. Throw some chia seeds, flax seeds, or hemp seeds on top. You can add a bit of fruit, too, especially berries. Get even fancier with some homemade salad dressing or maple syrup, unsweetened coconut flakes, or sesame seeds, and you’ll be good to go. Lemon vinaigrettes are great with breakfast salads, or you can use oil and vinegar.

However, if you’re a meat-eater, you can add some crumbled chicken sausage or turkey bacon, or simply top the salad with an over-easy egg. 

Homemade Granola

• 2 cups gluten-free rolled oats
• 1/4 cup almond butter
• 1/3 cup real maple syrup
• 1 tablespoon cinnamon
• 1 teaspoon nutmeg
• 1 teaspoon vanilla extract
• 1 cup of mixed nuts

Mix all ingredients and place them on a baking sheet. Bake at 325°F / 162°C for approximately 30 minutes. Remove and stir granola well about halfway through. Add any dried fruit you may like once it’s cooked.

Enjoy! And be grateful!

Self-care has been a crucial aspect of my health coaching business for quite a while, and with good reason. By not incorporating self-care into their wellness routines, clients lose out on a vital linchpin of holistic health and lifestyle adjustments.

However, now that we’re in a “new normal” under the Covid-19 pandemic, I think we need to look at self-care in a much broader way. Food as self-care? Yes. Handling stress efficiently as a self-care practice? Absolutely!

What foundational self-care mindset do you bring to your pursuit of health and wellness? Here are 10 “tools” that will set the stage for a wiser, more effective–and intentional–approach to self-care. I think they’ll serve you well as you fine-tune what it means to be healthy and happy.

Recognize where you’re deprived

Some aspects of our “wellness deficit” might be glaringly obvious, but others? Not so much. Our “primary food” needs–exercise, spiritual connection, career, and relationships–might need to go under the self-care microscope. Perhaps Covid-19 is a pivoting point for you regarding your career. You might be searching for a deeper spiritual connection. You’re recognizing that you’ve not been anywhere near as physically active as you had planned to be. Or it might be time to prune back some relationships and cultivate new ones.

Develop your sense of self-worth

It comes easily to most of us to build up all those around us. We speak well to them and of them. Heck, we are great at giving praise and encouragement to our pets! But what’s our internal self-talk like? Are we building ourselves up or hurting ourselves with our thoughts and words about ourselves? How are we nurturing ourselves? Are we investing the time and energy to build our self-worth?

Brandish the word “no” as a self-care superpower

No.  It’s a small word with an enormous amount of power… if we’re willing to use it! We women in particular can have a hard time saying no, even if we suffer as a result of not saying it. Here’s a thought: it’s okay sometimes to disappoint others in order to protect our own energy. Do a gut check if you recognize that you might have a problem with saying “no.” Think about the boundaries you might need to establish to guard your self-care–and your sanity!

Create a self-care routine that works in your favor

Most of our routines are set up to meet other people’s needs–and not necessarily ours.  And to a certain extent, it’s understandable. We have kids, significant others, bosses, and a host of other folks who depend on us being present for them. But if we’re depleted, how can we serve them effectively? So, are exercise, meditation, adequate water, journaling, sleep hygiene, and down time a regular part of your life rhythm?

Delegate, eliminate, elevate

Self-care demands that we assess relationships and tasks and take back our power. You might choose to delegate tasks to someone else who can do them with more ease than you can right now. Perhaps you need to eliminate a commitment that has become a drain on your energy and time. Or, you might need to elevate your focus on certain goals, or people, or social activities.

Prepare your To-Not-Do and To-Not-Be lists

We’re often so focused on what we want to be and what we have to do that we don’t take the time to assess our non-negotiables. What are your absolute no-no’s in life?  Which characteristics will no longer be part of your mojo? Are there activities and mindsets you need to abandon? Your self-care is as much about those choices and decisions as it is about a massage, a mani-pedi, or a facial.

Create a self-care environment that works in your favor

This isn’t just about your physical environment–although that does matter a lot. Clutter and complexity in your home and work environments don’t lend themselves to calm and peace. But what about your mental, social, emotional, and even technological environments? Where and how can you reduce the overwhelm that stress creates? Self-care includes taking a good look at what or who supports your wellness journey. 

Take stock of your health and well-being

I tell clients that the body is always speaking to us; we’re the ones who aren’t listening! Which of your health issues would be solved by taking your self-care seriously? Are you up to date with doctor visits? Do you eat on time and get enough sleep and physical activity? Are you consistently taking necessary medication and/or supplements?  Do you make time for facials, mani-pedis, massages, soaking baths, hair care?

Speak your truth

Can we be real? So often, our peace of mind and ability to truly practice self-care is hampered by our unwillingness to speak our truth to others. Ask me how I know? The decision to let others know, with love and respect, how we truly feel will free us up to live a more transparent and authentic life. Our significant others, children, coworkers, friends, and acquaintances deserve that truthfulness.  And your soul (mind, will, and emotions) will thank you!

Pursue a passion that nourishes self-care

What brings a smile to your face? What have you not done in a while that you want to get back into? We often put our hobbies, interests, and pet projects on the back burner because we don’t think they’re sufficiently important, given our many other commitments. But once we get back into the activities that stoke a fire in us, we’ll realize how vital they are to our mental and emotional health and to our self-care.

How have you been making self-care a top priority among your health goals?

Don’t love cooking? I hear you! That used to be me, many moons ago. I’d do any type of housework except cooking. Hated it!

Part of the problem was that I didn’t see any joy in how my elders went about preparing food. It just seemed like drudgery and plain hard, drawn-out work. No fun whatsoever.

Fast forward to my move to the USA. I was literally forced to cook for myself. I still didn’t enjoy it much, but as I became more inquisitive about food, how it impacted me (hello inflammation), and my role in ensuring that I ate well, the pendulum began to swing in the direction of cooking as an adventure.

So, I get it if you need to curb your enthusiasm (insert sarcasm) when your mind turns toward prepping your next meal. But maybe–just maybe–I can flip the script for you and help to make cooking more fun for you?

Here are my best “fun” cooking tips for you. Hopefully, they can help get you out of the rut of run-of-the-mill cooking.

Check out new recipes

Sometimes, just looking at beautiful food photos and reading the recipes can spark some fun in your kitchen. They might even remind you of ingredients in your fridge and pantry that are just waiting to be combined in a novel way!

So, where can you go for cooking inspiration? Google. Pinterest. Your local bookstore. Or, you can look up your favorite nutritionists, chefs, bakers, and other online foodies. I’m a Pinterest-aholic when it comes to recipes, so the thousands of new ideas I find over there are literally like catnip to me.

Pro Tip: Searching through recipes can be incredibly fun and inspiring, but it can also take up waaaay more of your time than you had anticipated. The last thing you want is to do is to spend so much time looking at recipes that you don’t leave enough time for cooking. Solution? Set a timer when you start browsing and be disciplined enough to stop when the timer goes off.

Make grocery shopping fun

When you’re at the grocery store, try to pick up a food item (preferably produce) that you haven’t had in a while. Is there a seasonal fruit or vegetable you haven’t eaten for months? What about a childhood favorite? Did you come across something totally delicious at a restaurant or get-together lately?

Another alternative is to browse the grocery store and buy something you haven’t had before. Be adventurous! Then when you get home, revert to Fun Cooking Tip #1 to find new and inspiring recipes for your new-found discovery.

Keep your cooking simple!

Sometimes when I see a great food picture, I immediately get inspired to make the recipe. But if there are too many ingredients or too many steps in the instructions, I pump my brakes. There are times when I’m stoked and will dive into a more complex new recipe; however, when I’m not all that inspired, I need to keep things simple.

Here are a few ways to KISS (Keep It Simple, Sweetheart):

• Search for recipes with 10 or fewer ingredients, and five or fewer instruction steps;
• Search for recipes that can be made in one pot or pan;
• Buy ingredients that are ready to be cooked, such as pre-washed salad greens, diced squash, grated cauliflower, or frozen vegetables.

Make cooking a group event

Do your kids need to learn the critical life skill of cooking? Perhaps your partner would love to join you in the kitchen as you prepare something delicious? What about having a “cooking party”: invite friends, neighbors, r work mates to bring ingredients or food and you all pitch in to create a fun meal?

Invest in some cooking swag!

Having proper kitchen tools makes cooking so much easier and faster. When was the last time you sharpened–or bought yourself a new–knife? Could dicing carrots with a dull knife be draining the fun from cooking? Or are your smoothies ending up too chunky to enjoy because you’re using a crummy blender? Perhaps it’s time to invest in an Instant Pot, air fryer, or even a mini processor. They all come with great recipe books, and you can join groups on social media devoted to trying out new recipes for these tools.

In the mean time, check out this simple and fun recipe to get your frittata skills back in shape!

Recipe: One-Skillet Frittata

Serves 4

Ingredients:

• 8 eggs
• ¼ cup almond milk, unsweetened
• 1 tsp olive oil, extra virgin
• 1 clove of garlic, minced
• 1 handful baby spinach
• 1 small zucchini, sliced into thin coins
• 1 clove of garlic, minced
• 1 handful cherry tomatoes, halved
• 1 dash herbs and spices, to taste (parsley, sage, paprika, turmeric, etc.)
• 1 dash salt and pepper

Instructions:

1. Preheat oven to 375F.
2. Whisk together eggs and almond milk.
3. Heat an ovenproof skillet (e.g. cast iron) on the stove with the olive oil.
4. To the hot skillet, add garlic, spinach, and zucchini. Cook for 1-2 minutes until the spinach wilts and the zucchini starts to soften.
5. Add the tomatoes, herbs, spices, salt, and pepper.
6. Pour in the eggs and milk.
7. Place the skillet in the oven and bake the mixture for 20-30 minutes, until eggs are set.
8. Serve and enjoy!

Tip: Feel free to switch up the veggies in this recipe. Make sure to use whatever ingredients you have on hand. Try diced pepper instead of tomatoes, or chopped kale instead of spinach. Have fun!

Are you a kitchenista, loving all thing food and meal prep? Or do you balk at the idea of getting your cooking on?  Let me know in the comments!

And if you’ve not yet joined the Fab and Fit, Healthy and Happy Woman Facebook group, what are you waiting for? We’re over here waiting to welcome you to our community!

Do you ever feel a bit overextended in the belly after a meal? Perhaps a bit gassy? Or is it that after a particularly heavy meal, you look like you’re carrying a “food baby?” Unfortunately, bloating is a common occurrence for many of us, given that 25 percent of the U.S. population experiences it regularly.

What’s causing your bloating?

Bloating happens when you have trouble digesting food and is often the result of excess gas, poor reactions to food, or food not moving through your digestive tract as well as it should. You might be experiencing bloating for several of the following reasons as well:

Bacterial imbalances

The technical term is intestinal dysbiosis, but in layman’s terms, food is fermenting in your colon and you end up producing more gas than normal, along with a distended tummy. So, if your gut health is poor, you’re more prone to bloating than if your microbiome (gut environment) is in good shape.

Food sensitivities

Your gut might be reacting to foods containing gluten or lactose, so although you might not be allergic to these substances, bloating might be one of several reactions to the presence of food that your body doesn’t process well.

Hormonal mayhem

Our gut has its own hormonal system, the enteric endocrine system. These hormones support several biological systems that affect a variety of food and digestive processes. It’s no surprise, then, that we experience bloating and distention when those hormones aren’t functioning optimally.

Insufficient stomach acid

Hydrochloric acid is essential for good health and digestion, but many of us suffer from having too little of it. Potential side effects of hypochoridia or low stomach acid include bacterial overgrowth, heartburn, and bloating.

Leaky gut

The lining of your gut can become so damaged as a result of poor food choices that food particles and other substances can pass through it into the bloodstream. Your immune system responds by trying to protect the body from what it perceives as an attack by foreign bodies, and you end up experiencing digestive discomfort, including bloating.

If you have a serious digestive condition like IBS (Irritable Bowel Syndrome), then make sure you eat in a way that will help you avoid IBS-related symptoms. Similarly, if you know that certain foods give you gas, simply avoid them.

If you’re already doing those things and you’re still experience bloating, here are some great tips for dealing with it naturally.

Don’t overeat

If you overeat at a meal, you’ll certainly see an increase around your mid-section, as well as more pressure in your abdomen. Plus, you’re giving your digestive system an extra hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

Avoid sugar alcohols

Sugar alcohols can be found in low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include sorbitol, xylitol, and erythritol. They’re also found in some chewing gums and sugar-free foods. Some people experience bloating after eating foods with these ingredients, so try avoiding them and see whether that helps you.

Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Carbonated drinks are among the biggest culprits in this respect. You can also swallow air when you chew gum or drink through a straw, so try ditching these habits. However, you can also swallow air while talking or when eating too quickly. Which leads me to…

Eat slowly and more mindfully

Eating too fast isn’t doing your digestive system any favors. You can help your food to move along by chewing it thoroughly and slowing down as you eat. Be mindful and enjoy the time you spend eating your meals. Savor them!

Feeling stressed can also cause increased bloating. Stress-reducing techniques can help improve your digestion; try meditating or deep breathing (but not while you’re eating).

Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time for food by relaxing the stomach muscles and increasing the flow of bile from the liver. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking the tea slowly. See if that helps reduce your symptoms.

If you try all of these tips and still experience bloating, then you may be dealing with a more serious issue and should consult your doctor.

Recipe: Peppermint Mocha Creamer

Ingredients:

• 1 can coconut milk
• ½ cup almond milk, unsweetened
• 2 tbsp cacao powder, unsweetened
• ½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
• 3 tbsp honey or maple syrup (optional)

Instructions:

1. Place all ingredients in a blender and blend until well combined.
2. Store in a sealed container in your fridge.
3. Serve and enjoy!

Tip: If the non-peppermint ingredients in this creamer don’t help you reduce bloating, try these ideas:

• Grow peppermint yourself;
• Chew on the fresh leaves; and/or
• Steep them for tea.

References:

https://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://www.precisionnutrition.com/fix-gut-fix-health

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

Well…yes, mindfulness really does work! In fact, science shows clearly defined health benefits for individuals who make mindfulness and meditation a core part of their wellness routine.

Before we dive into this topic, let’s make sure we’re on the same page when we refer to mindfulness and meditation.

Meditation is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing mindfulness is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’ll share a few of those benefits below, and I’ll be referring to it as mindfulness for the rest of this post.

Mindfulness + wise health choices = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent! So, it makes a ton of sense that anything that can reduce stress can also reduce health problems.

Mindfulness helps reduce inflammation, decrease levels of the stress hormone cortisol, and improve sleep. All of these factors can positively impact your physical and mental health.

First, however, let’s look at the research in three main areas: mood, weight management, and gut health. Keep in mind, though, that the research on the health benefits of mindfulness is revealing much more about its impact on many other exciting new areas of wellness.

Mindfulness for mood

The most immediate health benefit of mindfulness is improved mood.

In one study, participants went through an 8-week mindfulness program and were compared with other participants who took a stress management program that did not include mindfulness. The study showed that participants in the first group experienced a more pronounced improvement in their symptoms, based on the Hamilton Anxiety Scale (HAM-A). The HAM-A is one of the first rating scales created to test the intensity of anxiety symptoms, and it measures psychic and somatic anxiety levels. Mindfulness training was key to lowering symptoms in the more successful group.

Other studies show that mindfulness is equally effective as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve your mood.

Mindfulness for weight management

Studies show that people who use mind-body practices, including mindfulness, have a lower body mass index (BMI). Body mass index is a measure of body fat based on height and weight that applies to adult men and women.

How can this be?

One way that mindfulness is linked to lower weight is due to its ability to reduce stress. Being mindful can help decrease stress-related and emotional overeating; hence, the less you eat, the less weight you have to manage. Mindfulness can also help reduce cravings and binge eating.

Mindful eating is another way that mindfulness can help us keep our weight under control. Mindful eating is described as a “non-judgmental awareness of physical and emotional sensations associated with eating.” It’s the practice of being more aware of all aspects of food (taste, smell, sight) as well as the actual process of eating. It’s about listening more deeply to how hungry (or full!) you actually are. It’s not allowing yourself to be distracted by other concerns–such as your phone, TV, or tablet–while you’re eating.

People with higher mindfulness scores also reported eating smaller serving sizes of energy-dense foods. It looks like the more we practice mindful eating, the less junk food we’re like to consume.

Mindfulness for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion). In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked to both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reduction in IBS symptoms than the group who received standard medical care.

The research is starting to show us how mindfulness can help strengthen the important link between stress and gut health.

Relaxing herbal teas for your mindfulness practice

Relaxing herbal teas are great additions after you complete your mindfulness meditation. Steep any of these in boiling water:

• Green tea (has a bit of caffeine, or you can choose decaffeinated green tea);
• White tea (also has a bit of caffeine, or you can choose decaffeinated white tea);
• Rooibos tea;
• Peppermint tea (or steep fresh peppermint leaves); and
• Ginger tea (or steep slices of real ginger)

Serve & enjoy!

Tip: Add a touch of honey to your tea, if you so desire.

References:

https://en.wikipedia.org/wiki/Meditation

https://nccih.nih.gov/health/meditation/overview.htm

https://authoritynutrition.com/mindful-eating-guide/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454654/

https://www.ncbi.nlm.nih.gov/pubmed/26186434

Is mindfulness part of your daily wellness regimen? If so, have you seen any benefits to incorporating mindfulness? Let me know in the comments below!

Photo by STIL on Unsplash

If your experience is anything like mine, you probably come to the end of a day wishing that you had another 24 hours in order to get through your to-do list. Why do we stuff our schedules like that? Believe me when I say that I know that feeling of spinning your wheels, not knowing how you’ll get it all done, and functioning in a stress-induced rush mode in order to reach the finish line each day. It’s exhausting, and it’s not good for any aspect of our health–mental, physical, or emotional.

Learning–and implementing–some productivity and prioritization hacks has assisted me tremendously in getting my time and energy under control. I want to share some of those tips with you today in hopes that they will be of help to you, too.

Take your power back from the chaos that wants to rule your day-to-day life by learning to prioritize.

Prioritize your personal space

Clearing away the clutter from your personal spaces is a powerful first step as you prioritize. Start by decluttering specific areas within your home that feel especially overwhelming. You can then carry that decluttering energy to your desk at work, to your car, and to wherever else you see physical chaos that affects you personally. You’ll enjoy the feeling of calm and control that surfaces once you prioritize bringing your surroundings into a more settled and peaceful state.

Make a list that works for you

We all have different ways of making lists work to our benefit. Some people (myself included) love writing out our planned activities on paper; others love making digital lists on their phone or computer. Choose your favorite form of information collection and list everything that comes to your mind that you need to do. Then, organize that list by short-term items, medium-term items, and then long-term items.

Prioritize the urgency and time limits of your listed items

Next, you’ll have to determine what MUST be done urgently. This is the hard
one, for we all know that all the things seem to be essential—but they’re not. Rank them in terms of what absolutely can’t wait, like that report for your boss that needs to be ready for the morning meeting, or returning a call this afternoon on the way home to your best friend who is going through a serious health challenge. Adding urgency and timelines makes it easier for you to prioritize what absolutely needs to get done–and what can truly wait.

Free up your brain from overload

We stress out so very often because we leave it up to our brain to remember every last detail of our lives. Our brains weren’t made to work overtime like that! Give yourself a break and schedule your activities in your planner. For example, instead of making yourself try to remember to order the cake for your daughter’s birthday and send the invites, add those things to your written schedule so that you can free your mind to work on challenges that require problem-solving, not reminding. In situations like this, creating margin is essential.

Prioritize 5-minute items

Some things on our schedules literally take 5 minutes of our time to complete. They are no-brainers and can be cranked out with the quickness. Get them out of your way first; that way, they are eliminated from your schedule and you are freed up to prioritize items that call for more thought and time. Think of the relief you’ll feel when you take those 5 minutes to get the easy-peasy stuff done! Crossing things off of your list psychologically motivates you to keep going, so roll out those small tasks and watch how the rest of your day runs smoother.

Create a routine

The hardest part of getting anything done is actually starting it. Given that it can be a challenge to get the ball rolling, it might come in handy to prioritize your daily routine. There are certain things you must do every day and week, so get them on the schedule so that they are handled at the appropriate time.

For example, you know that you have to respond to messages from clients. Pick a time to do it in the morning, crank out your responses, and then set another time slot for handling additional inquiries. This way, you’ll complete your work without constant interruptions.

As you prioritize more of your life, you’ll feel like a weight has been lifted off your shoulders. You’ll become more productive, your stress level will diminish when it comes to pending activities, and you’ll find that you have more time for the events and people you really want to be involved with.

What needs to be prioritized the most in your life right now? How will you go about doing it?