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SAY GOOD MORNING TO YOUR BODY...AND EAT BREAKFAST!

1/29/2019

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​HEALTHY, EASY BREAKFAST BARS ON THE GO
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So if you are like me, and have a crazy busy morning trying to get yourself and everyones else ready for the day and out of the house ON-TIME with a healthy breakfast under your belt...then you have to try these Breakfast Bars!  I love eggs and smoothies in the morning, but sometimes I just need an already made ready-to-go meal...so I came up with this - ALMOND BUTTER & BANANA OAT BARS.  These bars are so nutritional balanced, you will start your day with a good source of fiber from the oats, wonderful protein from the hemp seeds and almond butter and naturally sweetened from the banana and maple syrup so you want get the sugar dip later in the day.  

These are a must try!!

Too many people skip breakfast or simply grab a piece of fruit on their way out the door. This is a recipe for major hunger pains by mid-morning. Eating a healthy breakfast such as steel cut oats can help you sustain your energy levels throughout the day. This is because steel cut oats are a whole grain food, meaning that they are a good source of complex carbohydrates. Complex carbohydrates take your body longer to break down, leading to a sustained release of energy. Pairing steel cut oats with something protein rich, such as almond butter, or a glass of milk, can further help you maintain satiety throughout the morning.
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Almond Butter steel Cut Oats Breakfast Bars - whole food nutrias with natural sweetness and 

INGREDIENTS
  • 1 egg
  • 2 cups almond milk
  • 1 Tbsp maple syrup
  • I Banana, smashed
  • 1/2 cup Almond Butter ( natural)
  • 2 Tbsp melted coconut oil, slightly cooled
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1 tsp baking powder
  • 3/4 tsp kosher salt 
  • 1 cup raw steel cut oats
  • 1/4 cup Hemp seeds, sprinkled on top
  • 1/2 cup pecans, chopped ( optional)
  • 1/4 cup chocolate chips ( optional)
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INSTRUCTIONS
  1. Preheat oven to 375ºF.
  2. Grease a 9 x 9 baking dish.
  3. In a medium bowl, lightly beat the egg. Whisk it together with the milk, maple syrup, mashed banana, melted coconut oil, almondt butter, and vanilla. In a small bowl, mix together the spices, baking powder, and salt.  Whisk to combine the spices and baking powder into the wet ingredients, then stir in the raw steel cut oats. Pour the mixture into the prepared pan.  
  4. Cover the pan loosely with foil and bake in the center of the oven for 30 minutes. Uncover the pan and sprinkle with the chopped pecans, then bake an additional 30 minutes until golden brown (60 minutes total).
  5. Serve hot, scooped into bowls with yogurt, or let cool completely to room temperature and cut into squares for serving.

TIP - You also can refrigerate and serve cold, which is our favorite way to eat it!
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Closet Cleanse - 1 hour to a more organized life

1/7/2019

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I am a huge fan of small changes that you can build upon throughout the year. And one of my go-to's is the 1-hour closet cleanse.  I do this at least 2x a year. 

The secret to a successful closet cleanse is understanding that this isn't a complete overhaul of your wardrobe (or life) but a way to get you moving in the right direction. Having a plan going in, is also key. So read on for the 3 steps you'll need to take.

MINUTE 1-15
Use the first 15 minutes of your time to REMOVE everything from your closet.  You have to make a mess to clean one up!  When you are emptying your closet, create 1 pile for clothes, another for shoes, another bags and a final for miscellaneous.  If it has been awhile since your last closet cleanse and it seems to be bursting at the seams, consider doing half of your wardrobe at a time.  The goal is to feel successfully more organized by the end of one hour vs having a bigger mess on your hands.

MINUTE 15-45
Next, grab 3 BAGS/BINs and designate one for things to donate, another for items that need to be thrown away and a final bag for items that need extra time to consider.  Instead of tackling each pile item by item, you'll start by quickly pulling out pieces you know you want to keep.  Ask yourself these question when holding the item - does this piece make me happy, do I feel good in it.  Trust your gut on this.  Place all the "keeps" aside.

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BEFORE Closet Cleanse
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AFTER Closet Cleanse

Next, you'll look through the remaining items in each pile for pieces to donate.  Grab things in good condition and that you are okay parting with.  This pile of your wardrobe should be items that are good pieces, but they just don't fit in your life anymore.  Like the bateau neck sweater that I wear every week last winter, but this winter I barely ever even consider it.  Say a quick "thanks" to the pieces and place them in the donate bag/bin.

Now it is time to pull out the pieces that are in poor condition. Any remaining items get added to your 3rd bag/bin, which you'll keep out of sight for the rest of the month.  If you find yourself wanting to wear one of the pieces feel free to add them back to your closet.  After 4 weeks, everything else  remaining in that bag/bin should be donated or swapped with a friend.

MINUTES 45-60
You are almost done - YAY!  It's finally time to put your beloved items back into your closet.  Start with your tops - but don't just throw everything in willy-nilly - keeping everything neat now will encourage you to stay organized.  I like to go by sleeve length, then color.  Makes it much easier to find things. Next put back items you keep on shelves and finish with the items that go on the floor.

Finally stash your bag of "think about" items in a hidden spot, and place a reminder in your calendar next month to find a new home for these items!
 
Bravo on completing  your closet cleanse - don't you feel great?  I know I do after mine.

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5 Body-Positive Resolutions to JUMP-Start Your Year

12/28/2018

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With New Year's resolution season upon us, I have been deep in thought on my list for 2019..."NEW YEAR, NEW ME", right?

Over the years, somehow my diet has seemed to be on my New Years Resolution list to many times to count.  
I'm glad to say this year, I'm resolving NOT to go on any new diets but instead my resolution is for accepting and loving my body right here, right now.  

If you are interested in leaving the weight-loss diets in the rearview mirror, then you may consider one of these 5 body acceptance resolutions that will set you up for a healthier, happier 2019.   They are all on my list!

START WEARING WHAT YOU LOVE
Like most women, you probably have some item of clothing you really want to wear, but you hide it in the back of your closet because fashion advice experts have convinced you it's unflattering for your size or shape.   Over the years in the fashion industry, there is one thing I have learned - it is LESS about your size and shape, and MORE  about your attitude.  If you "own" your look then there is no room for judgement!!  Take a minute to go through your closet to do a cleanse -  purge any items that do not give you excitement.  And then next time you reach for those leather pants, instead of saying " when I lose a few more pounds"...put them on and "own" it/you!  

DO A WEEKLY SELF-COMPASSION MEDITATION
We are harder on ourselves than we are on anyone else, and most of us tend to frame thoughts about ourselves negatively rather than in a positive light. But treating ourselves with judgment, punishment, and shame makes us less motivated to take care of ourselves, not more.  Start flexing your self-compassion muscle at least once a week by searching for “self compassion” meditations on a free app. The goal is to make self-love affirmations (such as "I am worthy" and "I can do this") a reflexive habit.

TRY A NEW ACTIVITY ONCE A MONTH
I am the type of person who is active but wouldn't call myself an athlete.  For example, I have run marathons but would never categorize myself as a runner.  I start to get bored with my exercise, and because of this I need to mix it up.  If you’re not honestly enjoying your workouts, no surprise that it's hard to get motivated. Resolve to try a new activity every month and think outside of the box : climb a mountain, go roller skating, try a HIIT work-out, join a bowling league, attempt goat yoga, explore paddle boarding, and other ways to work out that don't require a gym.  More hikes are on my list for 2019!

CLEANSE YOUR NEWSFEED
You can’t love your body if your newsfeed is full of accounts that make you feel bad for being who your are right now. Even if the person has a great account, it’s not for you if you leave their page feeling worse about your body/yourself. So if you follow an account that makes you doubt your body or your life, they need to go! We all underestimate the impact media has on our unconscious and conscious thoughts, but you won’t notice how much until you change it.

CARE FOR YOR BODY...RIGHT NOW!
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Not five, ten, or 50 pounds from now. Not next year. Not when it feels safer, or easier. Not when you think you finally “deserve it.” Now. You deserve it now.  

Think about it, in less than 365 days, engaging in body positivity genuinely could change your life.



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yogurt...this little gem

12/13/2018

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This super food keeps giving and giving...

While there is alot of talk about how good Yogurt is for your gut (those amazing probiotics at work), what you don't always hear about is those same awesome probiotics are also good for reducing your stress!

By eating probiotic-rich yogurt twice a day for a month, it could help relieve anxiety and stress, a small new study suggests.  Researchers from UCLA's School of Medicine in the US recruited 36 women in a study that found a twice daily yogurt habit was linked with lower levels of activity in areas of the brain responsible for emotion and pain. Also the yogurt eaters had increased activity in areas associated with decision making, the researchers said.

So next time you are feeling stressed, make your self a yogurt bowl.

I created this great seasonal recipe that is slowly becoming a fast favorite  in my house.  The best part about this yogurt bowl is that it can be a for a snack or desert!

Pumpkin Yogurt Bowl:
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  • 2 cups plain whole milk yogurt (greek yogurt works too)
  • 2/3 cup pumpkin puree (not pumpkin pie filling)
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. pumpkin pie spice (no sugar added)
  • 1/4 tsp. ground cinnamon
  • 1/8 tsp. ground nutmeg
  • honey or maple syrup to taste
  • crumble granola ontop (optional)

Mix all together and enjoy.




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