Write a journal – but take your time
Most people won’t find the time to write in a journal for an hour every day, especially when it’s new to them. But you can still get a lot out of the process by doing it for just five minutes each day, until it becomes part of your normal routine. It’s also worth using a habit tracker app or speaking to a friend to hold you accountable.

Learn something new
​Life changes can make us feel unsettled, taking away our ability to focus. Starting a new hobby or class is a great way to develop a renewed sense of purpose, leaving more space for creativity in our lives. Whether it’s learning a new language or trying a different sport, it really helps to take you away from that “mind clutter” you don’t want.

Practise saying no
People-pleasing often comes from a place of wanting to be accepted by others. Learning to say no and put healthy boundaries in place is essential, whatever the person’s reaction. Remind yourself that you can cope with the disappointment of others, so that you only take on tasks you can comfortably accommodate in your life.

Do a digital cleanse
Just because you’ve been a long-time follower of a social media account, it doesn’t mean it’s serving your wellbeing. Spring-clean your feed by unfollowing accounts that make you feel jealous, resentful or unhappy, and try to focus on the accounts you do feel a connection with. “Hate scrolling” might provide a short-term distraction, but it can also be a barrier to engagement, meaning and building genuine connections on and offline.

Detox your wardrobe, not your body
As life gets busier and we grow older, our bodies often change shape. Rather than hanging on to old clothes “just in case you lose weight”, choose to appreciate and accept the body you have right now. Forget the crash diet, just pack up the clothes that no longer fit and drop them at your favourite charity shop or give them away to someone you love. You’ll also be making space for new things that better reflect the person you are today.

Break your procrastination habits
Spring-clean that start/stop mentality by spotting your procrastination behaviours and challenging them every day. For example, when you find yourself saying “I’ll just watch this before I start,” make a conscious decision to stop in your tracks before you get distracted. Simply by saying “I choose to do this,” you’ll be helping your brain to overcome the procrastination trap.

Meal-prep at weekends
During the week it can be hard to create healthy meals that sustain us, especially when things are busy at home or work. Try making big batches of soups and casseroles while you’re watching a film at the weekend. Having homemade ready meals in your freezer for those stressful moments will allow you to focus your time on other important tasks.

Focus on what you can control
If you’re feeling worried or anxious about something, it’s easy for your mind to become quickly overwhelmed with negative thoughts. Take a sheet of paper and draw three columns. In the first one write down all the things about your situation that you can control, in the second write down the things you can influence and in the third add the aspects that are out of your control. When you’re building a plan, look only at the first column, so that you’re focusing on what you have the power to change.

Rate your stress
​It’s easy to sleepwalk into a state of overwhelm when you’re working on autopilot. Write down everything you’re dealing with and rate the anxiety it’s causing you from one to 10. Then work down the list from lowest to highest, putting in place a plan for each situation. Breaking things down into small steps always makes them easier to deal with.

Do an energy audit
What we think of as baggage can often be a habit, situation or environment that is draining us. An energy audit is a simple exercise that helps you to identify the things that are affecting your life. On a page, list your “drainers” and “energisers” for people, environments, mindsets, habits and things. Once you’re done, you can commit to making tiny adjustments in all the areas you identify.

The feeling of clearing things out is a lifted burden and is invigorating and refreshing…kind of like spring!

And, making small but focused changes now could help lay the foundations for change in 2023, too. While January is the traditional time for reassessing your goals and making resolutions, it can sometimes feel like we’re setting ourselves up to fail when we attempt to give our lives a major overhaul at the start of the year. After weeks of over-indulging, we’re somehow supposed to ditch all our bad behaviour patterns and acquire plenty of healthy new ones overnight (all while managing to squeeze exercise into some of the shortest, coldest days of the year). But if you’ve put in the work beforehand, you’ll probably be well on the way to forming better habits anyway by the time January rolls around.  

Ready for a pre-Christmas reset?  Rather than simply survive, you can actually thrive during this time with grace and gratitude. Here are 7 tips to energetically assist you with having a conscious and stress-free holiday season:

And then, what is Insulin Resistance?
If our bodies are constantly over producing insulin to combat the effects of excess sugars, carbohydrates and stress, our cells stop responding, or become resistant to insulin. When this happens, too much sugar stays in the blood and builds up, instead of being used by our cells, which can lead to major health problems. If you have insulin resistance, your cells will have trouble absorbing this glucose, and your body will require more insulin to function properly

How can I tell if I’m insulin resistant?
Body composition changes are usually the first tip off — a woman who was once more pear shaped develops more fat around her midsection and turns into more of an apple shape. Other symptoms are:

• Fatigue 
• Brain fog 
• Belly fat 
• Sleepiness after meals 
• Sugar cravings, especially after meal 

I also just heard that skin tags are a sign, too!
 
Can I reverse insulin resistance?
​Yes!  The most common solution is to stop eating refined carbohydrates. Here’s a simple rule of thumb: if a grain was ground into flour to make a product like bread, pasta, or cereal, it is no longer a whole grain, no matter what the package says! Get your carbs from veggies like sweet potatoes and butternut squash. If you can tolerate beans and grains, stick to high protein grains like quinoa. By replacing carbohydrates with protein and fat, it helps the body become more responsive to insulin and balance blood sugar.
​
Exercise is a terrific insulin sensitizer. HIIT training can work wonders here. 

Timed eating. Stop eating 3 hours before bed and have a 12-14 hour fast between dinner and breakfast. If you have dinner at 6 and are done eating at 6:30 PM then wait until 8:30 AM to eat again.

Remember, it’s not sugar itself that’s the problem – it’s the amount and type of sugar consumed. Consuming too much sugar can overwhelm the body over time, to the point where it can no longer handle even small amounts of sugar efficiently.

But what about the carbs?  
Limiting your carb intake because of concerns about weight gain or insulin resistance?  You may be trying to avoid “starchy” root vegetables like potatoes, yams, sweet potatoes, carrots and parsnips.  

But “low carb” doesn’t mean no carb. If you’re “not eating carbs” it is better to focus on cutting out simple sugars like sucrose and fructose. Both are readily absorbed in the gut, unlike the resistant starch present in many of the root veggies we’re talking about.

Some great ways to get them into your diet daily, is by:

• Roasting a sheet pan of various kinds - use as a side dish or toss them in salads or frittata's
• Bake Sweet potato toast for your eggs 
• Beet salad
• Shred carrot into salads - or make a carrot salad
• Add parsnips & sweet potato to a soup
• Add Radishes to a salad

So...I LOVED our trip to Northern-most California and the Central Oregon.  We explored the Bend area, as well as Shasta and Redding, California.  Fell in love with the area...and I can tell you that this will NOT be our last trip there!!

Because it is fire season, we did little-to-no-planning for the trip ( hadn't even decided where we would go until 1-2 weeks prior) to ensure there were no fires or smoke in the area.

We decided upon Bend because we had never been.  We had heard that the weather in October could range form 80's to 40's...and that was about right!!  The beginning of our trip started with high 70's and 80's and by the end fo the trip there were snow in the forecast!  Loved having the range of seasons, although made it challenging to pack.

It was an 8 hour drive from the bay area, so we decided to break up the driving and stopped/played at the half way point, Redding.  Initially we just expected to stop for sleep, but then we quickly realized there were things to explore there.  

Here are the the HIGHLIGHTS from REDDING/SHASTA:

• Sundial bridge @turtlebay_redding, which is an impressive bridge that crosses over the Sacramento River.  Day or night ( we did both) and each had a totally different experience.  It is part of the Turtle Bay Exploration Park which looks fun, we just ran out of time.
• @CavernsShasta was an awesome boat ride across Shasta Lake to a remote cave for a cave tour, lead by Cave Dave (who was so informative and amazing!)  I have done a lot of caves in the past, but this was intimate even though it was lead by a tour guide.  It is a historical
• Outdoor dining was little tricky(since there as not too much), but we scored a great dinner and breakfast @mosaic_redding, not to mention the outdoor seating was like in a jungle!  

In Bend we stayed at 2 different places - First we spent 4 days in Sunriver (20 miles south of Bend) and stayed at the @riverpines house - couldn’t have been more perfect!  It was a log cabin that had tons of activities and amenities, including a fuse ball table, a ping pong table, a basketball hoop, kayak’s, fat tire bikes & cruiser bikes, a  Pac Man video game, and a Hottub.  All of this nestled in the woods.  We had loads of fun here.

Then we also stayed at @riverhousebend, which was a great hotel right on the Deschutes River.

Some of the ACTIVITIES we explored in the the BEND area was:

• We kayaked/paddle boarded 7 miles down the Deschutes River @sunriverresort.  Words can’t articulate the beauty of this ride!  We were lucky as it was the last day on the river before they packed up for the winter - and it just so happened to be the last warm day as well.  Best river float I have ever done!  Plus we saw blue herons, loads of chipmunks, and even a river otter.  Best part, is that they had a bus waiting for us to bring us back up the river.
• Hiked and explored Lava Tunnel Caves at Boyd Cave @bendtrails.  Have never hiked the high desert, and it was so interesting.  The kids loved seeing all the lava rocks and especially exploring the lava tunnel cave.  They are now officially spelunkers!
• Visited the @highdesertmuseum - I was very impressed with this museum. Loads of information of the area as well as early settlers. Plus they have 3 river otters that are too cute!  It is a must , if you are i the area. And all ages were in engaged.
• Paulina Creek Falls and Lake in the Newberry Volcanic Monument.  There is a short trail to the top, and then a little longer trail to the bottom for better views.  After taking both and having a picnic lunch, we decided to keep hiking to the Lake.  
• Crater Lake is a MUST!!  It is an old Volcano Lake that is so incredible.  You can drive along the rim and stop at different trails around the opening.  The bonus part was the snow!  Because ou

PLACES TO EAT:

• At @10barrelbrewing, they had an awesome outdoor fire to keep everyone warm for outdoor dining. The beer was awesome and the kids meals we served on a frisbee, which they got to keep!
• We stopped for and afternoon drink/eat and couldn’t have found a better spot to do it.  @bendbrewingco was one of the only beer gardens that was right on the river.  So beautiful with the leaves changing colors.  
• @thumpcoffee - yum, yum, yum!  Their drip coffee was wonderful - but the real winner was the breakfast sandwich!   When I had lived in Portland, the one thing I remember was the the best breakfasts and it seems Bend has that going for them too!

I highly recommend visiting Bend...and especially in October.  I would bet visiting during summer and/or winter has it's own specialness, but I can tell you that during Fall there so much to do, the weather was perfect and the contrast of the changing of the leaves added so much beauty!

Vacations are so important for mental health...and after a hiatus from traveling, I couldn't have been more happy with this trip as well as rejuvenated.

 
What is your next trip???

Years of antibiotic use, eating sugar-laden food, and eschewing microbe-feeding prebiotic fiber foods are all making you fat—but not for the reason you think. This pattern of poor eating has armed the bad bacteria who live in your gut with the weapons they need to overtake the good guys: probiotics. And when your good gut bugs are depleted, they not only won't be able to fend off weight-inducing inflammation, they also can't help you keep your metabolism humming, your immune system healthy, and your mind keen. It's why gut health is so important.

​Research suggests that consuming more probiotic foods can help mend your gut and nourish your microbiome.​

Sauerkraut is rich in fiber, vitamins, and minerals. Its probiotics also help your body absorb these nutrients more easily, which is what makes sauerkraut more nutritious than raw cabbage or coleslaw.  

1.  SAUERKRAUT IS VERY NUTRITIOUS
Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.

• Calories: 27
• Fat: 0 grams
• Carbs: 6 grams
• Fiber: 4 grams
• Protein: 1 gram
• Sodium: 41% of the Daily Value (DV)
• Vitamin C: 23% of the DV
• Vitamin K1: 15% of the DV
• Iron: 12% of the DV
• Manganese: 9% of the DV
• Vitamin B6: 11% of the DV
• Folate: 9% of the DV

​
2.  IMPROVES YOUR DIGESTION
Your gut is said to contain over 100 trillion microorganisms or “gut flora,” which is more than 10 times the total number of cells in your body.  Different probiotic strains may provide varying advantages. Thus, consuming a wide variety of strains may give you a broader range of health benefits.  In this regard, sauerkraut may have the advantage. Research has reported that one serving may contain up to 28 distinct bacterial strains

3.  BOOSTS YOUR IMMUNE SYSTEM
In addition to being a source of probiotics, sauerkraut is rich in vitamin C and iron, both of which contribute to a healthy immune system.

4.  MAY HELP YOU LOSE WEIGHT
Regularly consuming sauerkraut may help you lose weight and keep it off. That’s partly because sauerkraut, like most vegetables, is low in calories and high in fiber. High fiber diets keep you fuller for longer, which may help you naturally reduce the number of calories you eat each day. Sauerkraut’s probiotic content may also contribute to a trimmer waistline. The exact reasons aren’t yet fully understood, but scientists believe that certain probiotics may have the ability to reduce the amount of fat your body absorbs from your diet.

5.  HELPS REDUCE STRESS AND MAINTAIN BRAIN HEALTH
Sauerkraut promotes healthy gut flora and may increase the absorption of mood-regulating minerals from your diet. Both of these effects help reduce stress and maintain brain health.

6.  MAY REDUCE THE RICK OF CERTAIN CANCERS
Cabbage, the main ingredient in sauerkraut, contains antioxidants and other beneficial plant compounds that may help reduce the risk of certain cancers. Researchers believe these compounds may help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that typically leads to tumor development

7.  MAY PROMOTE HEART HEALTH
The fiber, probiotic, and vitamin K2 contents of sauerkraut may contribute to lower cholesterol levels, slight improvements in blood pressure, and a lower risk of heart disease.

8.  CONTRIBUTES TO STRONGER BONES
Sauerkraut contains vitamin K2, which plays an important role in bone health.  More specifically, vitamin K2 activates two proteins that bind to calcium, the main mineral found in bones

Making sauerkraut is easy, simple and inexpensive. Here’s how: 

Basic Sauerkraut Ingredients

• 1 medium green cabbage
• 1 tablespoon (15 mL) of non-iodized salt
• 2–3 carrots, shredded (optional)
• 2–3 cloves garlic, finely chopped (optional)

Have a 1-quart (1-liter) jar ready to keep the sauerkraut in, a 4-ounce (120-mL) smaller jar to press it down, and a kitchen scale to weigh your cabbage mixture.

Directions

1. If you wish to add carrots and garlic, start by placing them in a large bowl.
2. Discard the outer leaves of your cabbage, setting one nicer leaf aside. Then, slice the cabbage into quarters, leaving the core in. This makes shredding easier.
3. Shred the cabbage quarters into the large bowl with the carrot and garlic mix. Incorporate enough cabbage to bring the total weight up to 28 ounces (800 grams), which will fit a 1-quart (1-liter) jar.
4. Add salt and massage it into the cabbage mixture for a few minutes until brine starts accumulating at the bottom of your bowl.
5. Pack the cabbage mixture into a clean, 1-quart (1-liter) jar, pressing down to get rid of air pockets. Pour the remaining brine into the jar. Air in the jar enables harmful bacteria to grow, so make sure the mixture is completely submerged.
6. Trim the cabbage leaf you set aside earlier to the size of your jar opening. Place it in the jar on top of the mixture to prevent veggies from floating to the surface.
7. Place a 4-ounce (120-mL) jelly jar with no lid inside the larger jar, on top of the mixture. This will hold your veggie mixture below the brine during fermentation.
8. Screw the lid onto your 1-quart (1-liter) jar. It will press the jelly jar down, keeping your cabbage mixture below the brine. Leave the lid slightly loose, which will allow gases to escape during the fermentation process.
9. Keep it at room temperature and out of direct sunlight for 1–4 weeks.  

Keep in mind that the larger the head of cabbage you start with, the sweeter and better your sauerkraut will taste.  If you’re impatient to taste your creation, you can do so after 7 days. The longer you allow it to ferment, the stronger the taste will be. 

Although I promote the “food first” approach, probiotics are also available in supplement form.

If you choose a supplement, look for one with 10-20 billion live CFUs (colony-forming units), as this dose has shown most beneficial in clinical trials. Always look for live cultures. Heat and pasteurization tend to kill the bacteria, which means your body will not reap the benefits. Refrigerated probiotics have a shelf life of about three to six weeks. Selecting a probiotic with a variety of strains is also important, as different strains provide special benefits.

Three well-researched and important strains to look for include: Lactobacillus acidophilus, Bifidobacterium longum and Bifidobacterium bifidum.

No matter how you decide to consume your probiotics, please keep in mind: although probiotics don’t usually have side effects, if any new food or supplement causes you gastrointestinal distress, discontinue it.  Remember—listen to your body; foods affect everyone’s digestion differently! 

The five major changes to the nutrition facts and supplement facts label

Major Change 1 :  Highlight of Serving Size.
This change reflects a better understanding of how people consume certain foods. By law, serving sizes must be based on what people typically eat, not how much they should eat. An example is ice cream: Previous labels indicated a single serving size of 1/2 cup, but now the serving size is 2/3 cup. It’s recommended that you view this single serving size as a guideline for the maximum amount you would eat of that food. Again, it’s based on typical habits – not nutritional guidelines.

Major Change 2 : Highlight of Calories. 
This change is meant to provide more context for where your daily calories are coming from and how many calories you’re consuming in a typical serving. It’s recommended to also consider other values on the label, such as fat, protein, fiber, and vitamins and minerals, because 300 calories of whole, unprocessed nuts is nutritionally different than a 300-calorie candy bar.

Major Change 3 : Added Sugar is Called Out. 
It’s recommended that you keep your added sugar consumption to less than 10% of your total daily calories. However, sugar has become prolific in our food supply, and not just in what we consider junk food. Yogurt, bread, salad dressings, sauces, and protein bars can contain added sugars, and as consumers, we need to be more aware of how much sugar we’re eating. This includes learning how to read food labels for different sugar names – did you know there are over 60?!

Beware, though: Many food and beverage products can use sugar substitutes, which do not need to be included on “Added sugars” line on the nutrition facts label. That’s why recognizing all the different terms for sugar is so important.​

Major Change 4 : Updates to Vitamin, Mineral, and Fat Information. 
Vitamins A and C are no longer required to be on the nutrition facts label but can be added at the manufacturer’s discretion. In turn, vitamin D and potassium are now required because research has demonstrated that many Americans do not get their required daily amounts of these nutrients. Vitamin D is not only important for bone health but also for keeping your immune system healthy and functioning. Potassium is essential for maintaining cellular function by contributing to fluid and electrolyte balance.

It’s important to note that while these vitamins and minerals are present on the label (and in the food), they might have been added during processing – check the ingredients list on the package to confirm. It’s recommended that you get your vitamins and minerals from whole, unprocessed foods, such as fruits, vegetables, legumes, and whole grains.

As for fat content, total fat, saturated fat, and trans fat amounts are still included, but calories from fat has been removed due to research indicating that the type and amount of fat is more important than how many calories are from fat.

Major Change 5 : Updates to Daily Value Amounts. The daily value percentages have been adjusted based on research that demonstrates how certain foods and their nutrient makeup fit into the typical 2,000-calorie diet. The footnote description of what this percentage means has also been updated to better help people understand how their food choices fit into their daily diets.

Have you ever wondered what to do with the left over stalk of the BROCCOLI. In our house there are no taker's for the stalk... roasted, steamed, slathered with cheese.  Doesn't matter how you prepare it - we only eat the top!

 I couldn't stand to waste it anymore, so I brainstormed on other ways to eat it.  You can freeze it and put it smoothies. But I have so many veggies and greens waiting for the next smoothie, and consuming my freezer.  So then it hit me - turn it into SLAW!   If you are a slaw-lover like me, then you will love this recipe!  

Plus it is super easy to make!

BROCCOLI SLAW  {KETO, VEGAN, GLUTEN-FREE, REFINED SUGAR FREE}

​INGREDIENTS

• 1 Tbsp extra virgin olive oil
• 1/3 cup sugar free mayonnaise (* for vegan- try with cashews)
• 1 1/2 Tbsp apple cider vinegar
• 1 Tbsp dijon mustard
• 2 Tbsp granulated sugar (or substitute) - I use monk fruit sweetener
• 1 tsp celery seeds
• 1/2 tsp kosher salt (or more to taste)
• 1/4 tsp black pepper
• 4 cups broccoli grated

INSTRUCTIONS
Using a cheese grater, great your broccoli stalks.  In a large bowl, whisk the olive oil, mayonnaise, apple cider vinegar, mustard, sugar substitute, celery seeds, salt and pepper together until fully combined. Add the broccoli slaw.
Toss well to coat.
Serve cold

* FOR VEGAN - soak 1/3 cup cashews overnight. Put in blender with vinegar, dijon, sweetener, celery seeds, juice of 1/2 lemon and salt and pepper to taste.  Then mix with slaw

A lot of women feel like they need to keep up with other people. If you don’t feel like partying four nights a week after a ten-hour workday or exercising for two hours every single day, you might think there’s something wrong with you. You might even beat yourself up or feel ashamed and lazy.  Ignoring your body’s signals and writing them off as laziness is not productive or helpful – it actually drains your energy even more.

If you’re dealing with chronic fatigue, low sex drive, intense premenstrual syndrome (PMS), cystic acne, mild depression, or other “random” symptoms, going against your natural rhythm might be the issue.

Here are some symptoms that commonly appear when you have been pushing your body rather than honoring your limits:

1. ​You’re exhausted.Your sex drive is nowhere to be found.
2. Your PMS is more intense than usual.
3. You’re gaining weight around the middle of your body.
4. You feel guilty, ashamed, and/or depressed – sometimes for no particular reason.
5. Cystic acne is starting to appear, especially around the jawline and chin.

1. Empower yourself.
When symptoms pop up, it’s easy to feel like there might be a bigger or more complex issue going on or you’re broken and can’t heal.  The first step in healing is acknowledging that nothing is inherently wrong with you. You are whole exactly as you are. From a place of confidence in your body’s ability to heal itself, you can get curious about what’s going on for you and tap into the endless toolbox that is primary food.  Embodying the mind-set that you are healthy now and you can become even healthier takes a huge weight off your shoulders and allows your body to naturally reach health.

2. Get real about rest.
Are you chronically exhausted, trying to push through the day? Maybe you’re actually tired. Starting with weekends, let yourself sleep as long as you want. You might notice that you wake up naturally without an alarm clock during the week.  Some people will be rejuvenated after one long deep sleep, while others might need to take some serious time off to come back into balance.  Sleep is a requirement for good health. Listen to your body and sleep when you’re tired.

There has been lots of dialogue around Body Positivity recently, but what does that really mean?  

In todays' culture there is no problem telling us how to take care of ourselves, but not always in ways that are healthy and sustainable.  We're constantly bombarded with perfected and altered images of ideal skin and sculpted bodies.  Not only is this impractical to obtain and maintain, but it is also an unrealistic ideal based solely on the ego and psychical appearance, making us feel like once we get healthier we will look "better" and that we will be happier once we get "fit".

The bigger picture is that body positivity is all about self love, which come from within.  

Over the years, I have had my own ups and downs about my own body image.  I always had an athletic build, but during times of high stress, I would do less exercise and would supplement with more unhealthy foods and drink.  Eventually adding on extra pounds.  There were times I would beat myself up, or feel ashamed.  But as I got older I realized, that my inner confidence in myself allowed me to overshadow my shame around my appearance.   Overtime, I learned to love myself overweight or not, because I loved WHO I was.  I gave myself permission to find happiness and peace.

Through that self-love, I started exercising to get stronger. 
Through that self love, I started eating more vegetables.
Through that self love, I allowed myself to eat pizza, or ice cream, or etc...all without judgement or fear

The goal was no longer about losing weight, but how to feed my soul so that I could become the healthiest version of ME...on that day, and as I am!