Hello from beautiful Italy!

Hello from Italy, my beautiful friends!

I am a long way from warm Kauai and currently sitting in a small, ancient town in Italy. The weather here has been wonderful, and the autunno (autumn) season is beginning to settle in.

This, of course, is known as the harvest season (particularly grapes and olives), and offer the most beautiful hued skies, cooler weather, and a perfect time to tuck into delicious seasonal fare.

Luckily, whether in Italy or wherever you are in the world, it is easy to find beautiful seasonal ingredients that align with the time of year and offer nutrient-rich health benefits that we don't even know our bodies are craving. 

AUTUMN FOODS KNOW HOW TO NOURISH US:        
Antioxidants - 
Antioxidants are nature’s way of giving your body a little extra love during autumn. They help protect our cells from damage, support the immune system, and even keep our skin resilient against the cooling and dryer air. 

• Vitamin C: Italy’s fresh fare at this time of year like pumpkin, squash, chestnuts, and Brussels sprouts, are all brimming with healthy doses of immune and skin-radiance boosting flavors. 

• Beta Carotene: Carrots, sweet potatoes, and squash contain beta carotene which converts to vitamin A. Important nutrition to support skin and eye health and to keep you glowing all season long. 

• Vitamin D: Known as the “sunshine vitamin,” vitamin D is especially vital during darker months when you are exposed to less sunlight. It supports immunity, mood, and bone health. You can get vitamin D from fatty fish like salmon, fortified dairy or plant milks, and mushrooms.

• Vitamin E: Another skin-supporting antioxidant, vitamin E helps keep skin hydrated and supports immune health. Find it in sources like nuts, sunflower seeds, and spinach to keep you more deeply hydrated before winter arrives. (Don't wait until it's too late!)

• Lycopene: This red-hued antioxidant supports heart health and helps shield the skin from environmental stressors. You can even go for bottled or canned tomatoes, tomato paste, and even pink grapefruit.

Healthy Fats and Minerals for Immune Support - 

• Omega-3 Fatty Acids: Omega-3s help reduce inflammation, and it's no wonder autumnal far tend to contain more of it. They’re beneficial for heart and brain health. Sardines, salmon, and walnuts are all great seasonal sources.

• Polyphenols: Tea is a cozy, antioxidant-packed way to warm up. Polyphenols, especially in green tea, help reduce inflammation and support heart health. My favorite here is Genmaicha which is great served warm on a cool day.

• Selenium: This mineral boosts the immune system and may lower cancer risk and Brazil nuts are a fantastic source. Just one or two a day is enough! (You don't want to overdo it.) Selenium is also found in chicken, eggs, and brown rice.

• Zinc: Zinc helps the immune system fight off colds and speeds up healing. Meats, shellfish, legumes like chickpeas, and pumpkin seeds are all excellent sources to keep in your pantry.

Italy’s seasonal fresh foods are truly a gift for wellness, and bringing me comfort, warmth, and resilience to the season. The wonderful thing is you can find them at home along with what grows naturally in your neck of the woods. 

As you navigate these chillier months, consider adding as many immune-supporting foods to your meals as possible and experience how foods grown in your area, in their respective seasons, can boost your mood, health, and life! 

Have questions about ingredients or seasonal fare in your area? Not sure what to do with an ingredient? You know I'm always here for you! 

The HOT Topics of Healthy Aging

Can I ask you a question?

What does healthy aging look or feel like to you? Do you feel afraid of what the future holds or do you feel like there's a lot more living to do? Do you feel that you're no longer capable or able to do the things you still want to do or do you still want to go for it but just need a little support to help you kickstart your way?

HEALTHY aging is a HOT topic I LOVE exploring because each stage brings new opportunities to nurture our bodies, minds, and overall well-being in a way that works for that "season". No matter where you are, there is always room for feeling better, getting stronger, and having something to look forward to that creates a renewed momentum. 

Sometimes life doesn't unfold exactly as we’d like and that can affect the way we feel. I've noticed when working with clients that embracing small changes that support their long-term health and vitality builds confidence and makes an incredible difference in their whole health long-term. Imagine finding new purpose, new meaning, and especially gain new courage to step out in life more than you ever thought possible!

MY SECRET?? To extend your lifespan (how long you live) AND your health span (how long you live without chronic illness or discomfort). If you can “compress your morbidity” you CAN age well. Period. There is a saying that I've seen around that really hits home -  "If you do not make time for wellness, you will be forced to make time for illness."  I truly believe we are never too old or too young to start putting our health first. 

So today, I'm breaking down some popular topics for healthy aging to help you get started. And the key here is to GET STARTED! Small steps in one month, six months, and one year will go a long way! I want you to mark this day in your calendar and write to me along the way!

EXERCISE: The best strategies for aging well.
You’ve probably heard that regular exercise is key to staying healthy as we age, but which types of exercise are most important?

• Cardio helps keep your heart strong and supports overall health.

• Strength training like lifting weights or doing bodyweight exercises helps maintain muscle mass and bone density.

• Flexibility and balance activities like yoga or dance can help prevent falls and injuries as we get older.

Finding the right mix of these activities depends on your body, health, and what you enjoy. I recommend doing a combination of cardio, strength training, and balance exercises each week, especially for women over 40. And remember, the best exercise is the one you’ll actually stick with!

INTERMITTENT FASTING: Why it could be good for you.
Intermittent fasting is a popular trend that involves eating only during certain hours of the day. It’s said to improve insulin sensitivity, reduce inflammation, and help regulate body weight. All things that can support a longer health span.

But fasting isn’t for everyone so it’s important to consider your individual circumstances before diving in. If you’re dealing with stress, hormonal imbalances, or certain medical conditions, it might not be the right choice. A gentler option could be time-restricted eating, like having 12 hours between dinner and breakfast. If you need guidance, I'm happy to help you.

SAUNA AND COLD THERAPY: Research backed to lengthen your life.
Saunas and cold plunges have become very trendy but it's not just a fad. Medical research demonstrates that regular sauna use offers health benefits, such as improved cardiovascular function, reduce risk of age-related diseases, and promotion of longevity. While other research indicates that cold plunge therapy can support anti-aging processes by enhancing cellular repair and reducing inflammation, both of which are crucial for slowing down the aging process.

NUTRITION ABSORPTION :  Why the right supplements matter.
As we get to certain stages in life, our bodies evolve, and so do our needs. Remember the days when a simple meal could fuel you for hours? Now, despite a balanced diet, you might find yourself wondering why things are not like they used to be. This is because our body's nutrient superhighways can become less efficient with age, making it harder to absorb all the goodness from food alone. 

Imagine supplements as the helpful bridges that keep everything flowing smoothly. Key players like vitamin D fortify our bones, vitamin B12 sparks energy and sharpens the mind, and magnesium keeps our muscles and nerves humming in harmony. Embracing supplementation isn't about replacing the wholesome foods we love but about enhancing our wellness toolkit to match where our bodies are at in life. After all, nourishing ourselves mindfully today sets the stage for a stronger, healthier tomorrow. 

A Self Love Note to Your Whole Body:
Remember, your mindset also determines how well you age. Positive thoughts, emotions, and lifestyle choices all impact how we feel over time. Committing to things like a gratitude journal, watching how you speak or think of your self and your health, and even making lists of healthier habits you want to incorporate and checking it off daily  can and will add years to your life!

If you have questions about increasing your lifespan or health span, feel free to reach out anytime. You know I'm always here for you.

HOW YOUR MIND, BODY, AND BEAUTY BENEFITS FROM FALL'S FABULOUS FOODS

Want to know one of my secrets to getting the MAXIMUM benefit from eating with the seasons? Fall is not only about cozy sweaters, the light shifting, the shorter days, and the changes in the colors, but rather a time to reap the health benefits of the foods Mother Nature provides. This shift in September is one of my favorites because if you take the time to notice, it naturally guides us in slowing down and gets us grounded after the lightness and brightness of summer. Not only does that feel good, it IS good for our mind, body, and soul.

Understanding the changes taking place from one season to the next and how certain practices can positively affect us, helps to establish a sense of stability, centeredness, and connectedness that can only be found at this time of year.

Add to that some seasonal mindfulness practices (I’m working to bring you the BEST ones in my arsenal!) and you will find yourself more than ready for all the “life” happenings that go on during these very busy months.

For now, here’s a sneak peek into some of FALL’S FABULOUS FOODS that you should be foraging for! In the class I’m working on, I’ll teach you how the foods of each season correlate to what is going on in each season and how YOU can benefit from it all!

🍎 Fresh Fall Fruits to Love
Fall fruits are packed with the health you need as the weather changes. They are loaded with vitamins, fiber, and antioxidants. These fruits help boost our immune system at just the right time, making them the great defender of colds and the balancer of stress. Here are my top 5:

• APPLES: Their sweet and crisp bite are a classic fall favorite, but did you know, apples are also packed with nutritional fiber that not only keeps your gut in check but keeps you happy and full.

• PEARS: These are another gem! Soft and juicy and great for your digestion.

• GRAPES: Small but mighty and full of antioxidants that keep you healthy and looking beautiful.

• FIGS AND PLUMS: These sweet treats give you a boost of energy and gives you the RIGHT kind of calcium and potassium for healthy bone density.

• Cranberries and pomegranates: Don’t knock these antioxidant powerhouses! They will do wonders for your immune and digestive systems, gives you strength and energy, and aids in the cleansing process.

🥕 Hearty Vegetables for Cozy Meals
Fall vegetables are perfect when it comes to creating warm, comforting dishes. The foods at the end of the calendar year grow well for a reason. They are meant to respond to your needs and provide us with powerful clues on how to be well, stay well, and thrive.

• Pumpkins and sweet potatoes: Want your skin to glow? Then you’ll want to eat this all season long. They help protect against disease but also play a big part in maintaining the integrity of your skin and mucous membranes. (Think anti-aging!)

• Squash: Whether it’s butternut, acorn, or spaghetti, the nutrients in these fall delights help keep your blood healthy, protects your vision, and aids against cellular damage from free radicals.

• Beets, eggplant, and carrots: Eat these colors for a variety of reasons but one of the main ones…your heart health.

• Brussels sprouts and kale: You won’t believe the BIG bang for the buck you get here. Anti-inflammatory, supports detoxification, provides antioxidant activity, and promote heart health all in one!

• Marvelous Mushrooms: They add a beautiful earthy flavor and are a great source of vitamin D for our cells, bones, and brain. You’ll want these in your dishes as we get less sunlight.

A lot of clients these days come to me with their fears, frustrations, and a lot of confusion around their health and food. For decades I’ve studied it and helped so many people understand their patterns and pitfalls and turned that into a purposeful way of eating, moving, thinking, and most of all living. The foods available at these times are there for a specific reason. They are here to help and support you, as am I.

I would love to hear what recipes you are craving, what health challenges you would like support with, and what fall activities keep you happy and healthy!

THE REAL SECRETS TO A BRIGHTER MOOD, OPTIMAL DIGESTION, AND A BETTER BRAIN WITH PREBIOTICS AND PROBIOTICS

Ever wonder why some days you feel off, even when you're eating right and getting enough sleep? The secret might lie within your gut. Let's explore how the tiny warriors inside you—prebiotics and probiotics—play a massive role in everything from your mood to your digestion to your memory and even your longevity and metabolism! 

THE INVISIBLE POWER YOUR GUT HOLDS OVER YOUR WHOLE HEALTH:

Your gut houses trillions of bacteria, and while some are problematic, many are essential for your health. 

Prebiotics and probiotics are the good guys; they're not just beneficial, they're crucial.

1. PREBIOTICS are types of fiber that act as food for your gut's good bacteria. They help the good guys grow and thrive!

2. PROBIOTICS are live bacteria found in certain foods and supplements that help populate your gut with health-boosting microbes. You want to eat more of those foods!

WHY FOCUS ON PREBIOTICS AND PROBIOTICS:

·  Optimal Digestion: These microbes help break down food, making nutrient absorption smoother and more efficient. If you struggle with bloating or gas, boosting your intake could be a game-changer.

·  Boosted Immune Function: A large part of your immune system is based in your gut. Maintaining a healthy gut flora is key to protecting yourself from pathogens. 

·  Mood Enhancement: There's a profound connection between your gut and your brain. Improving gut health with prebiotics and probiotics can enhance mood and even reduce anxiety. This link is part of what's known as the gut-brain axis, where neurotransmitters like serotonin and dopamine are produced right in your gut.

·  Inflammation Reduction: Probiotics can help calm down inflammation in your body, which is great news if you have conditions like irritable bowel syndrome (IBS) or other inflammatory issues.

·  Weight Management: Emerging research suggests that a balanced gut microbiome can influence weight control by impacting how you digest food and absorb nutrients, potentially reducing cravings and helping manage your appetite.

EASY WAYS TO BOOST YOUR GUT HEALTH:
Incorporating more probiotic and prebiotic-rich foods into your diet is simple and delicious.

Here’s a handy guide to get you started:

YOUR GUT NEEDS HYDRATION & SOMETIMES A LITTLE HELP WITH SUPPLEMENTS:
Staying hydrated is key to good digestion by helping your body transport nutrients. If your diet lacks probiotics,supplements can support a healthy gut, especially if you avoid fermented foods. Listen to your gut—it plays a role in your mood, digestion, and overall well-being. 

Want personalized advice for optimal gut health? Just send me a message here. I'm here to help you make simple adjustments and if needed, add supplementation for a healthier life.

Summertime Secrets For Your Mind, Body, and Plate

Did you know that summer is the perfect time to rejuvenate your eating habits with seasonal, plant-based foods? As you enjoy longer days and warmer weather, transitioning to this kind of diet (even temporarily) not only taps into the nutritional abundance that summer brings but it can also shift and brighten up your mood, brain function, and how your whole body feels every day.

Seasonal hydrating foods add so much value to your health!

When temperatures rise, your body craves lighter, water-rich foods like fruits and vegetables. This is nature's way of ensuring you stay hydrated and can digest easily. These foods can also lower cholesterol, reduce BMI, decrease A1C, lower blood pressure, and give a super boost to so many anti-aging benefits. These benefits ultimately increase your happiness factor and is the reason many find summer a happier time of the year. I know I do !

Most of my clients maintain a semi-healthy diet but often find that even small changes during pivotal times of the year can lead to BIG improvements long term. Eating more plants is a win no matter what “diet” you follow so incorporating more of them during this season is a great way to go.

Ever wonder about the power of plant-based proteins? Here’s your answer!

Is protein from plants enough?
A common question clients ask: "Will I get enough protein from plants?" The simple answer is Absolutely! Plants can provide all the protein you need, but depending on your body, health history, and what your body, mind, and health need right now, finding the right balance and formula is critical. Taking dietary advice from the internet without understanding your specific needs can lead to nutritional imbalances and decreased health outcomes. This is where personalized guidance makes a world of difference.

Below is my short list of high protein plant-based foods. For the complete list and to learn how these plant focused foods can meet your specific health needs take advantage of my limited time offer below:

LISA’S PLANT-BASED PROTEIN SHORT LIST:

Whether you’re looking to make a permanent shift or just aiming to incorporate more plant-based foods into your diet, I’m here to guide you every step of the way so you can be on your path to your healthiest ever!

kELEVATE YOUR BBQ WITH THESE HEALTHY TIPS

As we welcome the vibrant season of summer, there's no better way to celebrate than with a BBQ. Cooking over an open flame date back millions of years, with evidence suggesting early humans-controlled fire around 1 million years ago. This ancient tradition brings us together, and summer is the perfect time to enjoy BBQ gatherings.

Thinking back, I have fond memories of my family BBQs. My dad loved making his “special” burgers, and my mom always set the outdoor table with her favorite summertime accessories.

With 35 cousins visiting, swimming, and eating, those moments are etched in my memory. BBQs are a fantastic opportunity to enjoy healthy benefits and delicious meals straight off the grill.

 Today, I’m excited to share some simple recipes that will elevate your summer BBQs: Fun Zucchini Ribbons, Veggie Kabobs with a fabulous sauce, and Grilled Portobello Mushrooms, which are a great side or a main dish (yes dad, a new and improved burger!).

TIPS FOR A HEALTHIER BBQ:

• Start with Vegetables: Just like mom said, eat your veggies first. Grill fresh produce or load up your burger with lettuce, onions, tomatoes, and more.

• Consider Alternatives to Red Meat: Fish, poultry, tofu, and veggie burgers cook well on a charcoal grill and can be healthier options.

• Watch Your Condiments: Opt for mustard or no-sugar-added ketchup to keep your meal healthy.

• Bring Your Own Side Dishes: Bring a healthy side dish or extra veggies to grill instead of a bottle of wine or a six-pack.

• Opt for Fresh Fruit Desserts: Grill fruits like bananas, peaches, and pineapple for a sweet and healthy dessert. Create fruit kebabs for a fun treat everyone will love.

 ZUCCHINI RIBBONS AND VEGGIE KEBOBS are colorful, nutritious, and tasty BBQ options. They're easy to prepare and can be customized to suit a variety of tastes. Here are some benefits:

• Variety of Nutrients: Include a range of vegetables like bell peppers, zucchini, cherry tomatoes, and onions for a variety of vitamins, minerals, and antioxidants.

• Low in Calories: Vegetables are light, high in water content, and naturally low in calories.

• High in Fiber: Many vegetables are high in dietary fiber, important for digestive health and can help you feel fuller for longer.

 GRILLED PORTOBELLO MUSHROOMS are another BBQ favorite in our household is Portobello mushrooms. Their meaty texture and rich flavor make them a satisfying alternative to meat. Here’s why you should consider adding them to your grill:

• Rich in Nutrients: Portobello mushrooms are a good source of B vitamins, selenium, and potassium, which are essential for energy metabolism, immune function, and maintaining healthy blood pressure levels.

• Antioxidant Properties: Mushrooms contain antioxidants like ergothioneine that protect your cells from damage caused by free radicals.

• Low in Calories and Fat: With very few calories and almost no fat, portobellos are an excellent choice for a healthy diet.

• Promotes Satiety: The high fiber content in mushrooms can help you feel full and satisfied.

As you fire up the grill this summer, remember that BBQs are not just about delicious food but also about creating cherished memories with family and friends. By incorporating healthy options like zucchini ribbons, veggie kabobs, and grilled portobello mushrooms, you can enjoy the best of both worlds – taste and nutrition!

Lighten Up For Summer: Clear The Clutter For A Healthier You!

Summer is one of my favorite seasons and I also find it the perfect time to help clients refresh and rejuvenate their minds and bodies by CLEARING CLUTTER! You may be thinking - REALLY? But trust me, I see this work every single time, so be open to this one! Whether the clutter is in your pantry, fridge, body, or mental space, clearing it can set the stage for a more vibrant, healthy, and balanced you. 

Decluttering right before summer is ideal because you get to move out the clunkiness of winter/spring and open up your mind, body, and home to the healthy brightness of the growing season. My clients always benefit from clearing (which is really nourishing) their spaces at this time so I hope you’ll give it a try too! A lot will grow from it, I promise!

WHY CLEARING CLUTTER MATTERS:
- Boosts Mental Clarity: Studies show that a tidy space reduces stress and enhances focus, making it easier to embrace new habits and goals.
- Supports Healthy Eating: An organized pantry and fridge make it simpler to choose nutritious options and avoid mindless snacking.
- Encourages Physical Well-being: Lightening up your diet with seasonal, fresh foods can invigorate your body, helping you feel more energetic and balanced.

HOW TO DECLUTTER AND TIDY UP:
1. Refresh Your Pantry and Fridge:
- Clean Out Expired Items: Remove any expired or unused items. This creates space for fresh, healthy foods.
- Organize by Category: Group similar items together. This makes it easier to plan meals and snacks.
- Stock Up on Seasonal Produce: Summer offers a bounty of fruits and vegetables. Fill your fridge with colorful, nutrient-rich options.

2. Freshen Up Your Foods:
- Incorporate Fresh Foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. 
- Stay Hydrated: Increase your water intake, and enjoy refreshing herbal teas and water-rich foods like cucumbers and melons.
- Mindful Eating: Pay attention to portion sizes and savor each bite. This helps you connect with your body's hunger and fullness cues.

3. Create Mental Space:
- Practice Mindfulness: Set aside a few minutes each day for mindfulness or meditation. This helps clear mental clutter and reduces stress.
- Smplify Your Schedule: Prioritize your tasks and let go of unnecessary commitments. This allows more time for self-care and relaxation.
- Connect with Nature: Spend time outdoors to recharge and gain perspective. Nature can be a wonderful balm for a busy mind.

Embrace New Phases with Compassion
Remember, just like nature, we all go through different phases and seasons in life too. It is important to approach the transitions we feel and experience with compassion, understanding, and even a little bit of excitement for all the possibilities. By creating extra "space" in your physical, mental, and nutritional environments, you're setting yourself up for a smoother, more beautiful, and joyful journey!

If you need some extra support or personalized guidance, connect with me here . Let's make this Summer your best yet!

EAT COLORFULLY AND LIVE VIBRANTLY

Did you know that EVERY COLOR of the foods we eat in nature carries a code that unlocks levels of your health?  Your body needs a variety of essential nutrients to feed specific organs, functions, and energy systems that give your brain, body, and beauty life. When you hear sayings like “eat the rainbow” or “eat vibrantly” to some that may be a bag of Skittles but at Whole Body Beautiful we take that to heart for your health. When you see our recipes, food choices, or ingredients on social media, we’re not just trying to make your plate look pretty, we are making sure that your plate of food is wholesome, delicious, energizing, and giving you everything you need to thrive!

THE YELLOW BAG OF CHIPS OR THE YELLOW BANANA? Which do you think your body would actually benefit from?
Ok, I know this may seem simplistic and obvious but it’s there to make you take stock of what you’re putting into your body. The nourishment in a yellow bag of chips is next to nothing compared to a yellow banana. Not only have I seen the yellow bag of chips cause inflammation, weight gain and constant hunger due to the empty calories, but the processing alone can send your body into a tailspin. A yellow banana on the other hand, can improve blood sugar levels, keep you satiated and feeling full, is great for gut and digestive health and most of all is full of essential nutrients your body can actually use.

You see, your brain will know what to do with that banana, trust me. It will immediately put those nutrients to work - efficiently. Whereas, with a bag of chips, your brain will have to study and look up the paragraph of ingredients and try to figure out how to best use those things it cannot pronounce and are foreign in nature. In the long run that stuff can really hurt your health! 

When your eyes see a colorful plate of whole foods, your brain takes in so much information. It activates your taste buds anticipating a range of flavors, textures, and most of all nutrients. This sensory experience not only makes eating more enjoyable but also sends signals to your body that it's about to receive the full spectrum of vitamins, minerals, fiber, adaptogens, and so much more. Colors like that nourish everything in your entire body and over time it adapts accordingly. (Hopefully in the best way, if you’re doing it right!)

We all know what it’s like when someone we love experiences a major health crisis that could have been prevented with nutrition that works with your health rather than against it. Before that becomes a topic in our conversation, let’s explore the colors of real food and match them to your health needs. I promise you’ll think twice before reaching for the yellow bag of chips or the red wrapped candy bar when you see what these colors can do for you!

1. RED: 
WHY IT’S VITAL FOR YOUR HEALTH: Red fruits and vegetables are not only visually appealing but they are packed with powerful antioxidants like lycopene and anthocyanins. These antioxidants help to neutralize harmful free radicals in your body, reducing the risk of chronic diseases such as heart disease and certain cancers. Additionally, they promote healthy aging by protecting your cells from damage.

WHEN YOUR BRAIN SEES RED: Red foods excite your taste buds, increase your appetite, and stimulate energy. 

OUR FAVORITE RED FOODS: Tomatoes, red bell peppers, strawberries, watermelon, cherries, raspberries, beets, pomegranates.

2. ORANGE AND YELLOW:
WHY IT’S VITAL TO YOUR HEALTH: The vibrant colors of orange and yellow signify beta-carotene, a precursor to vitamin A. This essential nutrient is crucial for maintaining healthy vision, supporting immune function, and promoting skin health. Additionally, beta-carotene acts as a powerful antioxidant, protecting your cells from oxidative stress and inflammation.

WHEN YOUR BRAIN SEES ORANGE AND YELLOW: Orange and yellow foods evoke happiness, satisfaction and energizes your whole body. 

OUR FAVORITE ORANGE AND YELLOW FOODS: Carrots, sweet potatoes, oranges, mangoes, butternut squash, pumpkin, apricots, yellow bell peppers, papaya.

3. GREEN:
WHY IT’S VITAL TO YOUR HEALTH: Green foods are synonymous with vitality and health. “Eat your greens”, is not an old wives’ tale. Greens are rich in chlorophyll, fiber, vitamins, and minerals that are essential for various bodily functions. Chlorophyll helps to detoxify your body, while fiber supports healthy digestion and regulates blood sugar levels. Additionally, the vitamins and minerals found in green foods contribute to strong bones, a robust immune system, and glowing skin.

WHEN YOUR BRAIN SEES GREEN: Greens bring about a sense of serenity, balance, joy, and creates natural, wholesome energy.

OUR FAVORITE GREEN FOODS: Spinach, kale, broccoli, Brussels sprouts, green peas, avocado, kiwi, green apples, cucumber.

4. BLUE AND PURPLE:|
WHY IT’S VITAL TO YOUR HEALTH: Blue and purple foods are not only visually beautiful, but they are also packed with potent antioxidants called anthocyanins. These antioxidants have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cognitive decline. They support brain health, improve cognitive function, and promote longevity.

WHEN YOUR BRAIN SEES BLUE AND PURPLE: Blue and purple bring about a sense of relaxation, a healthy decrease in appetite and peace, calm, and serenity. 

OUR FAVORITE BLUE AND PURPLE FOODS: Blueberries, blackberries, grapes, plums, eggplant, purple cabbage, purple potatoes, figs.

5. WHITE AND TAN:
WHY IT’S VITAL TO YOUR HEALTH: While they may not be as colorful as other fruits and vegetables, believe it or not, white and tan foods offer BIG health benefits. They contain unique compounds such as allicin in garlic and quercetin in onions, which have potent antibacterial, antiviral, and antifungal properties. Additionally, white and tan foods provide essential nutrients like potassium, magnesium, and vitamin C, which support immune function, bone health, and cardiovascular health.

WHEN YOUR BRAIN SEES WHITE AND TAN:  These colors give you a sense of calm. It also evokes comfort, purity and hope.

OUR FAVORITE WHITE AND TAN FOODS: Garlic, onions, cauliflower, mushrooms, potatoes, bananas, jicama, parsnips.

The next time you’re perusing the produce aisle, local farmers market, or planning your meals, remember to embrace the beauty of eating colorfully. Think of all the ways you can pack in the most nutrients in one bite so your body and brain will never have to worry about colorful wrappers with empty calories. 

When you savor the full spectrum of what nature has to offer, you care for your whole body in a way that gives it life - FOR LIFE!

10 Ways to Nourish Mom Inside and Out

Let’s celebrate the incredible strength, love, and dedication that mothers pour into their families every day. As we honor those special women in our lives, let's also remember to prioritize self-nourishment.

Here are ten ways for moms to indulge in self-care and fill their own cups on this special day.

1. Make Meals Nutritious + Delicious: Wholesome meals packed with fruits, vegetables, protein, healthy fats, and whole grains to fuel your body and mind.

2. Hydrate From Within: Remember to drink plenty of water throughout the day to stay hydrated inside and out.

3. Move Your Beautiful Body Mindfully: Enjoy some gentle exercise or yoga to stretch your body and ease tension. Focus on connecting with your breath and releasing any stress or anxiety.

4. Self-Care Rituals That Spark Joy: Dedicate time for self-care rituals such as a relaxing bath with essential oils, meditation, or journaling to reflect on your thoughts and emotions.

5. Prepare Healthy Snacks Ahead: Keep nourishing snacks on hand like nuts, seeds, small protein snacks, or cut-up veggies to curb hunger and keep your energy levels stable throughout the day.

6. Take In Nature: Spend time outdoors, whether it's going for a walk in the park, gardening, or simply sitting in your backyard to soak up some vitamin D and fresh air.

7. Treat Yourself: Enjoy the sweetness of a piece of dark chocolate, a smoothie bowl, one of my balls, or a homemade fruit salad.

8. Schedule Time To Unplug: Take a break from screens and technology to disconnect from the outside world and fully immerse yourself in the moment.

9. Connect With Others: Spend quality time with your family or loved ones, whether it's cooking a meal together, playing games, or simply enjoying each other's company.

10. Express Gratitude: Take a moment to reflect on all the things you're grateful for and appreciate the beauty of motherhood and the love that surrounds you.

Thank you for allowing me to help and support you through all of life’s challenges and ups and downs. You constantly surprise me, inspire me, and motivate me to keep creating and sharing my knowledge with you!

Got Meal Prep Fatigue?

Ever experienced MEAL PREP FATIGUE? You know, when you're meticulously organizing your meals into containers, chasing after the newest health craze, all in pursuit of that elusive burst of energy or maybe even a slight age reversal? But have you considered the real cost? Many overlook the impact on their long-term health until certain issues start to surface unexpectedly.

Here's the truth: WHAT (and why) YOU PREP MATTERS! And it matters to your WHOLE BODY! That's why I'm sharing my WBB Meal Prep PRO TIPS along with my GO-TO GROCERY LIST to reignite your meal prepping mojo. You see, this isn’t just about filling containers; it's about fueling your brain, body, beauty, and health. This is mindful nourishment tailored to your health goals! 

My clients aren't just eating; they're eating with purpose and they don’t fizzle out of meal prepping because they know what it’s giving them and their families!

Like you, they cherish freedom and all that comes with great health: Ultimately the ability to do what they love with the people they love while pursuing their passions and enjoying life to the fullest. Without health, not even the little things can be enjoyable, and in some cases achieved, which is why I’m on a mission to help more people to eat for strength, energy, beauty, longevity, and to reverse aging and even dis-ease!

THAT makes meal prepping purposeful and not something you’ll stop any time soon! (Keep reading!)

I created these PRO TIPS to set a foundation for you. To steer you towards choices that will work FOR you and equip you with the tools you need to succeed in the ONE THING that will make life so much more beautiful – YOUR HEALTH.

WBB Meal Prep PRO TIPS:

1. DOUBLE DUTY DINNERS: Cook once, eat twice! Extra portions mean more time saved and delicious meals ready to enjoy. Whether it's doubling your soup recipe or grilling extra tofu or fish…making more means fewer cooking sessions throughout the week. Plus, leftovers are a smart and time-efficient way to cook up new creations. By pre-planning and doubling up, you're setting yourself up for success and simplifying life in the kitchen!

2. INVEST IN ESSENTIALS: Stock up on high quality, must-have kitchen tools. This will streamline your meal prep process and make cooking a joy rather than a chore. For example, a sharp set of knives (or even one good one) ensures precision slicing and dicing, while sturdy cutting boards provide a stable and safe surface. Having an assortment of storage containers (preferably glass) in various sizes allows neat organization of prepped ingredients and leftovers. This keeps your fridge clutter-free and your meals easily accessible.

3. PREP PRODUCE FIRST: THIS is a game changer! Start your meal prep by PRIORITIZING PLANTS FIRST! This is my motto and something I help clients to figure out especially if there’s a pressing need or health goal to achieve. Fresh produce is the foundation of nutritious meals so it's essential to always have a lot of them on hand and to give them the attention they deserve. Begin by washing, drying, and chopping your produce. Store them in convenient containers for easy access throughout the week. By having veggies ready to go, you'll be more inclined to incorporate them into a stir-fry, layer them into a colorful salad, or adding them to soups and stews. Cutting and peeling fruits ahead of time are also a good way to grab a healthy snack. Prioritizing produce in your meal prep ensures that you will be ready to tackle any recipe ahead of you.

4. PRE-PORTIONED SNACKS: Your body will thank you later! Having these on hand is key to staying fueled and satisfied between meals. Cut up veggies, fruit slices, and the right serving sizes of nuts are all convenient options that will curb hunger and prevent “empty-nourishment-snacking”. (You won’t even see that bag of chips!) By taking time to prep your snacks, you are training yourself to grab the healthier option.

5. PREP SMARTER, NOT HARDER: Your body can’t feed itself, so it needs you! Don’t complicate your health, optimize it! By choosing an array of versatile ingredients that your body wants and needs, you will not only maximize your efficiency and minimize waste, but you’ll ultimately maximize your energy, beauty, strength, and resilience. Opt for ingredients that can be used in multiple dishes throughout the week and plan your meals around flexible ones that can be used in more than one way. As you get the hang of it, the more adventurous you’ll become. In no time you’ll be cooking up delicious, wholesome, and nourishing meals that will make you feel and even look differently!

6. ORGANIZE YOUR PREP WITH LABELS + DATES: It’s sounds monotonous but if you get the hang of this, you’re going to start to see a dent in your grocery bill (in a good way) and more money in your pocket! (I mean, this ONE STEP could save you hundreds depending on your weekly haul!) Just like an artist setting out their tools so their creativity can get to work, this will be YOU in the kitchen! Labeling your prepped ingredients AND meals helps everyone know what’s available, what to grab, and what they can use to cook a fresh meal. You avoid mystery containers lost in the back of the fridge, and it will actually help you to know what’s running low or worst, buying twice! Organizing your prepared foods is just another way of prioritizing your life and health!

7. EMBRACE THE SLOW COOKER: Slow cooked meals develop rich, complex flavors while offering that extra TLC-flavored goodness that the whole family will love. And guess what, the cooker does ALL the heavy lifting! Most of my clients are busy doing life so this one appliance is a GAME-CHANGER. Not only does it save you time and energy but it can do wonders to combat the everyday stress of “OMG what am I going to cook for dinner?!” And guess what else? A yummy and nourishing hot meal prepared in a slow cooker is big enough to last a few days! Are you in yet?

8. SPICE IT UP: Herbs, spices, homemade dressings, and sauces can elevate the flavor (and nutrition) profile of your meals without adding extra calories or extra ingredients that can be unhealthy or unrecognizable! A sprinkle, pinch, dash, or drizzle of the right spices can create a whole new experience at meal times. Exciting your palette will excite your desire to eat real food and it will definitely leave you hungry for more quality choices.

9. MAKEI IT A FAMILY AFFAIR: My whole family loves to meal prep! And it’s something we’ve always done. Not only is it a fun and enjoyable way to spend quality time together, but as the kids were growing up (From their highchair days onward!), it provided a lot of “teachable moments” that, to this day, are a healthy part of their lives. Plus, when a bunch of you have a hand in preparing the meals, everyone is more likely to appreciate and enjoy the food that's served and all the healthful benefits that come with it!

10. CELEBRATE SMALL WINS: Meal prep is all about progress, not perfection. So, as they say, don’t sweat the small stuff! Instead, celebrate the small wins! Whether it's successfully prepping your fruits and vegetables, labeling your prepped foods, tackling a new recipe, sticking to healthy foods for a whole week…ALL these little actions are helping you to nourish your body with mindfulness. Success breeds success! Before you know it, you will feel happier, healthier, and filled with vital energy, motivating and inspiring you to continue this way of life FOR LIFE!

11. TREAT YOURSELF: Don't forget to include some treats in your meal prep! Yes, treats can be healthy and super satisfying too! I always share with clients that cravings are your body’s way of signaling that it needs something. Before you satisfy the sweet or savory crave, listen in and prep ahead some go-to snacks that will tame the inner cookie monster down a notch. Trust me, I know how strong that urge can be so for reading all the way to this point, I’ll leave you with one of my special treats that clients can’t get enough of: Chocolate Peanut Butter Energy Bites (YUM). By rewarding yourself with healthy treats like this, you start rewiring your brain to seek and find what is nourishing vs what is not!

Finally, as for the meals themselves, I’m always a proponent of prepping for your individual health goals and desires. Whether it be to increase your energy, lose a few pounds or to overcome a health issue that has crept up with time, the goal of meal prep should always include the ideal way of life you want to create for yourself and your family.

Instead of sharing a recipe this time, I thought I’d share my go-to plant forward grocery list. (Check it out below!) It will help you to get the hang of prepping more purposefully. A pantry clean out can seem daunting, especially if you don’t know what to remove. Instead, start by adding in real, wholesome foods and ingredients and use my recipes to start!

If you found this helpful, please share it with a friend and as always, you’re welcome to contact me for a FREE Mini Coaching Session to go over your specific needs.

——

DON’T NEED THE FREE MINI COACHING SESSION TO HELP YOU GET STARTED?
GRAB THE GROCERY LIST BELOW THEN HEAD OVER TO MY RECIPE PAGE TO GET STARTED!

We ALL Experience Cravings But What Are Yours Telling You?

Cravings are those powerful urges to consume specific foods that sometimes cause you to stress out over choices that just don’t feel good after you’ve eaten it. But here’s the thing, they are not random impulses. IN FACT, they are important signals from your body asking for specific nourishment that it knows it needs in the moment! AND they’re personal!

Whether it’s physiological, psychological, emotional, or even environmental, cravings have a root cause, a reason for being there, and many times it’s in the form of a pattern that gets set off by something consciously or unconsciously familiar. 

When I help clients to recognize these triggers, it empowers them to make much more informed decision about how they choose their food. It gives them important data on what’s behind their cravings and helps them to choose more wholesome and delicious foods that more than make up for the other choices they often regret.

Being equipped with the right mindset, information, recipes, and how-to’s helps to keep health, weight, beauty, and longevity balanced and sustained for life STARTS WITH ASSESSING YOUR CRAVINGS. This has been one of the most valuable things that I’ve been able to share with others. 

TOP 10 REASONS YOUR BODY CRAVES:

1. Nutrient Deficiencies: Cravings can signal deficiencies in essential nutrients like vitamins, minerals, or fatty acids. For example, craving chocolate might indicate a need for magnesium, while a desire for red meat could signify an iron deficiency. Consulting with a doctor and having some blood work can help identify any deficiencies accurately.

2. Blood Sugar Imbalance: Fluctuations in blood sugar levels, often caused by consuming high-glycemic foods or skipping meals, can lead to cravings for sugary or carb-rich foods. But these cravings provide only temporary energy relief and can worsen the cycle of blood sugar imbalance.

3. Lack of Protein: Protein plays a vital role in stabilizing blood sugar levels and promoting satiety. Inadequate protein may lead to erratic blood sugar levels and increased cravings for calorie-dense foods, including those high in sugar.

4. Stress: Stress triggers the release of cortisol, a hormone that can boost appetite and cravings for comforting, high-calorie foods. Practicing stress-reduction techniques like mindfulness meditation and maintaining a balanced lifestyle can help reduce stress-induced cravings.

5. Dehydration: Thirst can sometimes mask itself as hunger, leading to cravings for food when the body needs really just needs fluids. Staying hydrated is crucial for maintaining proper bodily functions and curbing unnecessary cravings.

6. Hormonal Changes: Fluctuations in hormones during menstruation, pregnancy, or menopause can significantly influence appetite and cravings. Understanding hormonal influences enables you to better manage your cravings and supports overall well-being.

7. Lack of Sleep: Inadequate or poor-quality sleep can disrupt hunger hormones, leading to increased cravings for high-calorie and carbohydrate-rich foods. Focusing on quality sleep hygiene as a priority, can help regulate hunger hormones and reduce cravings.

8. Emotional Triggers: Emotional stressors like boredom, loneliness, or sadness can often lead to cravings for comfort foods as a coping mechanism. Developing alternative coping skills and seeking support from loved ones can help manage emotional triggers and help you have a healthier relationship with food.

9. Conditioned Responses: Associations between certain activities or environments and specific foods can lead to cravings. Being mindful of these responses allows for your thoughts and efforts to change them. For example, eating popcorn when you see a movie, or chocolate after dinner.

10. Gut Health: The microbiome in the digestive tract influences food cravings. Improving gut health through probiotic-rich foods and high-fiber foods may help reduce cravings associated with imbalanced gut microbiota.

SOME THINGS YOU CAN EAT INSTEAD:

Craving Sugar? Indicates a need for quick energy or fluctuating blood sugar levels. It could also suggest a lack of protein or essential nutrients like chromium, magnesium, or zinc. Instead of that sweet treat, try this:

·      PUMPKIN SEEDS

·      LEAN PROTEIN

·      TOFU, LENTILS, OR CHICKPEAS

Craving Salt? You could be experiencing dehydration, electrolyte imbalances, or a deficiency in minerals such as sodium, potassium, or chloride. Instead of salty snacks try this:

·      A GLASS OF WATER

·      COCONUT WATER

·      POPCORN

·      EDAMAME OR HUMMUS

Craving Carbs? May point to low energy levels, inadequate intake of complex carbohydrates, or an imbalance in neurotransmitters like serotonin. Instead of bread or pasta try healthy complex carbs instead:

·      SQUASHES

·      ROOT VEGETABLES

·      SWEET POTATO

Craving Fats? Indicates a potential deficiency in essential fatty acids or a need for satiety due to insufficient calorie intake. Instead of the bag of chips or French fries try this instead:

·      FATTY FISH

·      NUTS

·      SEEDS

·      AVOCADO

The bottom line is that your cravings are natural and your body’s way of speaking to you. To understand them takes the right kind of education and a whole lotta practice. By getting to the root of it, you will not only be able to address nutrition deficiencies and manage stress better, you will also develop coping mechanisms that will build a healthier way of life to support your long-term health and happiness.

Are you ready to tackle your craves and beat them once and for all? Sign up for a 20-minute CRAVINGS ASSESSMENT call to get to the bottom of yours!

Diving Into Cleansing Foods for a Radiant Y-O-U!

Is your body telling you that it’s ready for spring? As the world awakens from its winter slumber and the blossoms are beginning to sprout, spring offers us a beautiful opportunity to refresh and renew our bodies and minds. It's the perfect time for rejuvenation. A time to cleanse out the old and kickstart your new path towards vibrant health and vitality.

WHY A SPRING RENEWAL:
Spring renewal and “detoxing” is more than just a trend; it's a natural response to the changing seasons. During winter, our bodies tend to accumulate toxins from hearty comfort foods, reduced physical activity, and exposure to indoor pollutants. Springtime cleansing allows us to shed those toxins, boost our energy levels, and revitalize our overall well-being. 

BENEFITS OF A SPRING RENEWAL:
Increased Energy: Experience a surge of vitality as you release what no longer serves you and weighs you down. Let's pave the way for a more vibrant life.

• Enhanced Well-being: Improve your overall sense of wellness by nurturing your body with fresh, nourishing foods and mindful practices.

• Clarity of Mind: Clear away brain fog and enhance focus and mental acuity for a sharper mind and focus to approach life with renewed vigor.

• Glowing Radiance: Start to discover your natural radiance again as you support your body's ability to thrive, resulting in a healthier and natural glow.

• Balanced Body: Achieve a sense of balance within your body, supporting a healthy weight, digestive function, and reducing cravings for unhealthy foods.

MOVE FROM WINTER TO SPRING HEALTHILY::

Approaching a spring renewal with gentle care and attention to your body's needs is important. Just as moving from summer to winter took time to settle in, so does pulling out of winter's grasp and emerging into spring.

• Stay Hydrated: Drink plenty of water and herbal teas to support your body's natural hydration processes which helps flush out any stagnant toxins.

• Eat Clean and Nourish:. Prioritize whole, nutrient-dense foods like fresh fruits, vegetables, lean proteins, and healthy fats to fuel your body with vitality. Minimize processed foods, sugar, and alcohol. (See list below.)

• Move Your Body: Engage in exercise and joyful movement. A walk in nature, dancing to your favorite music, practicing yoga or swimming.This also stimulates circulation and promotes the body's natural cleansing mechanisms. 

• Practice Mindfulness: Incorporate stress-reducing activities like meditation, deep breathing, and journaling to support your body's transition as well as reconnecting with yourself and the world around you.

• Get Adequate Sleep: Always rest and recharge! Prioritize sleep to allow your body enough time for repair and regeneration.

REGENERATIVE + DETOXIFYING FOODS FOR YOUR SPRING RENEWAL PLAN:

• Leafy Greens: Load up on nutrient-rich leafy greens like spinach, kale, Swiss chard, and arugula. These greens are packed with chlorophyll, which helps to cleanse and oxygenate the blood.

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are excellent choices for supporting liver detoxification. They're rich in sulfur compounds that aid in the body's natural detox processes.

• Citrus Fruits: Incorporate citrus fruits such as lemons, limes, oranges, and grapefruits into your diet. They're high in vitamin C, which supports the production of glutathione, a powerful antioxidant involved in detoxification.

• Berries: Enjoy a variety of berries like strawberries, blueberries, raspberries, and blackberries. These colorful fruits are loaded with antioxidants that help to neutralize free radicals and support cellular detoxification.

• Herbs and Spices: Add flavor and detoxifying benefits to your meals with herbs and spices like cilantro, parsley, turmeric, ginger, and garlic. These culinary treasures are known for their anti-inflammatory and detoxifying properties.

• Green Tea: Swap your usual cup of coffee for green tea, which is rich in catechins, antioxidants that support liver function and promote detoxification.

• Artichokes: Incorporate artichokes into your meals to support liver health and bile production, which aids in the digestion and elimination of toxins from the body.

• Asparagus: This spring vegetable is not only delicious but also a natural diuretic, helping to flush excess fluids and toxins from the body.

• Seeds: Snack on seeds like chia seeds, flaxseeds, and pumpkin seeds. They're rich in fiber, omega-3 fatty acids, and antioxidants, which promote bowel regularity and support detoxification.

• Probiotic-Rich Foods: Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These probiotic-rich foods help to support gut health and promote the elimination of toxins from the body.

READY TO EMBRACE YOUR SPRING RENEWAL?

I'm here to support you in creating a personalized renewal plan tailored to YOUR needs, goals, and preferences. Reach out to schedule your FREE 20-minute spring wellness consultation and let's get you renewed with vitality and radiance!  Remember nothing happens overnight so be kind to yourself. Your spring path to renewal is a unique one. Just like YOU!

Happy and Healthy Spring,

Lisa 

Gratitude

Gratitude is one of the simplest, yet immensley powerful emotions that will not only transform your life, but also your health.

We all have so much to be thankful for and equally as much to look forward to!

In gratitude,

Lisa

Tips to help you be more grateful

Live in the moment

Don't just go through the motions, relish the feeling and the moment you are in.Savor it.

Be content and don't compare

The happiest people are those who are appreciative with what they have now and not comparing themselves to others. It is not easy at times because that is what we are programed to do, but that is a sure way to rob you of your self worth.

Use your words

By using positive, enlightening, and motivating words you will feel more grateful.Even mentally, stop the negative chatter. Negativity or stressful words trigger a feeling of worthlessness and should be avoided.

Helping others

Helping others not only makes us feel good but it also shows us the value in our own lives. Donating your time, energy, education, money, whatever it takes, big or small will make an impact not only to someone's life but to your own.

Keep a Gratitude Journal

A simple word or two a day for what you are grateful for is all that's needed. It will keep you aware and present on the positive. You can even create a board of people and experiences that you find you are grateful for.

Share your gratitude

"Feeling your gratitude and not expressing it is like wrapping a present and not giving it" - William Arthur Ward

Gratefully yours,

Lisa Fallon Mindel, CHHP

Whole Body Beautiful

Schedule your free health discovery consultation

Easy Tips For Everyday Health

Lets start first with FOCUsing ON HEALTHY AND WHOLE

Healthy eating habits doesn't have to be complicated or time consuming. It’s simple and so easy once you start incorporating these easy tips.. You may be surprised how fast you can whip up a healthy snack or meal especially if you have what you need in your fridge or pantry.

Lets go!

First off, lets clear out the “not so friendly” foods that may have crept in our kitchen.

Even if you are following a “healthy” diet there are those packages of chips, crackers, cookies, fake foods, and extras that seem to find their way back in the pantry or fridge. A few are ok now and then but let’s keep that as clean as possible. Your health depends on it. It’s not always about how we are looking on the outside but truly what our INSIDE is looking ( and feeling) like. Heart health, cholesterol , liver, thyroid, and blood sugar levels . It all matters and it is a delicate balance we all live by.

• Stock up on your dry pantry foods with Oats, beans ( chick pea, black, cannellini) lentils, quinoa,, rice, broths, wild caught salmon, tuna, sardines, brown rice or lentil pasta, diced tomatoes, canned coconut milk, herbal teas, and coffee .

• Buy some fresh fruit and produce a few times/ week to keep the healthy fresh food moving. Prep ahead what you can for the week.This is a life saver. Just take the time, it’s worth it!

• Cook like you have a large family (like mine: 6 of us) Using healthy leftovers is key to recreating future snacks and meals. Think ahead when planning your meals so when making dinner you are already prepared for that great lunch you will have for the next day!

HOME COOKED MEALS

We all like to have a night off in the kitchen and go out. But honestly Im finding the best and healthiest meals are at home. You know exactly what you want, how much, what ingredients, wholesome and it’s made with love. A number of people I work with that travel for business and eat out a lot, struggle with weight, hypertension, acid reflux, etc. Usually it is because it gets challenging for them to limit what is served, what they are tempted to eat ( and drink)and control any ingredients. Home cooking is the way to go!

GLORIOUS GREENS

My all time favorite energized lunch ( or dinner) is a mix of chopped (or already pre- packaged chopped) leafy greens, kale, chard, arugula, cabbage, any veggies, a cup of pre made quinoa, black rice, or sweet potato slices. If I have some lentils or chickpeas around, i’ll throw that in the mix too. This completes your salad and keeps you full and satisfied. Instead of dressing, which can be high in fat and calories, I love adding some fresh avocado and lemon to the mix, dash of salt and pepper . Sauted, steamed, raw, or how ever you enjoy your greens is fine. Get at least 2 cups a day of dark leafy greens a day!

CUT DOWN ON SUGAR

Sugar is not your friend, even though it’s really good at making you believe that It is .

It’s one of the most addictive substances out there and it’s in everything. Most people consume at least 17 Tbsp a day! It is one of the causes of obesity and a number of health problems. If you are use to having sugar daily , it’s not something you can probably stop cold turkey. You can start to replace it with some more natural options like honey, dates, agave and then cut down slowly. Try a piece of fruit, frozen or fresh( 2 cups/ day). Once you get off the sugar train you will be surprised how sweet mother natures sugar can be and how healthy you will start to feel and look ( inside and out).

HYDRATION

Yes, I know you have heard this a million times but to doesn’t get old or out of date. Property hydrating gives you more energy, improves your brain performance ( just a 2% loss can affect memory, mood and concentration), creates digestive happiness ( good bye irregular bowels, gas, bloat, heart burn ), weight loss, decreased joint pain, detoxifies , heart healthy, and regulates your internal temperature. Drink up at least 8 glasses a day or 1/3 rd of your body weight in ounces! ie: 150 lbs would mean 50 Oz of water/ day.

CHEW YOUR FOOD

Chewing your food slowly and mindfully allows you to enjoy your food and helps prevent one from eating more than necessary. It allows you to break down food so the nutrients and enzymes can be utilized right away (digestion actually starts in the mouth while chewing). And when this process works the way it should that means better digestion, absorption, and a happier tummy!

Health and happiness,

Lisa

Finding That Extra Time You Need

Time is an asset we should value everyday. How many times do you hear ( or say ) the words "I don't have time" to exercise, cook, shop, eat , spend time with the family, meditate, write, or to be truly be productive .

Life is busy, but carving out some time in the day lets us take control of our schedules rather than our schedules control us.

Here are some tips that you can use to help you carve out that extra time in your day you need and deserve. Make sure you use it the best way possible so you can utilize this gift of time wisely.

Rise and shine

Start your morning off with a purpose and set the tone for the day. Research says, how you spend the morning will influence the rest of your day. My favorite and most important time of day for me is in the early morning. This time works well as there are less distractions and interruptions, your mind and body are fresh and ready to go. For woman, our cortisol level is the highest ( helping us wake up and go) for men, it’s testosterone. If you set your alarm clock just 30 minutes earlier, you’d be amazed what you can accomplish with that small change.Just 30 minutes could give you that time to meditate, journal, read, food prep, exercise or begin your day in a calm and organized state.

Time Blocking (the night before)

Spend a few minutes the night before and book that time on your calendar for you. Write it in as an appointment that is a top priority. By committing to a time and writing it down you are more likely to get it done. It's important and so are you ! ie: Workout classes, run, bike, yoga, hike, meditate, your grocery shopping, your food prep, or even some family time. You get to decide what would make the perfect day for tomorrow .

Turn off your tech

There are so many things competing for our attention. By turning off your tech ( phones , emails, IG, Twitter, notifications, etc) you will be able to boost your ability to concentrate! Did you know the average person checks their phone 150 times a day and emails 20x a day? You don't need to turn off your phone or emails completely, but you should have some blocks of time when you don't check it all or take calls so you can focus on important tasks. Don’t open the door to communication overload. It's amazing what you can get done, and the time you can free up when you” shut off” even for 30 minutes.

Stop Multi-tasking and start single tasking

Don't sweat the small stuff. What do you really need to do and get use to “single- tasking”. Figure out what your core work activities are and drop the rest. Some tasks really don't need to be done as often or even done at all. By focusing on the important things and dropping the "fillers" you will create more time for yourself, your body and your mind ie: Write a list in order of priorities and drop the last half. You can also try the “Pomedoro technique”. Focus on one task for 30 minutes, take a 5 minute break and continue or start a new one.

end of the day

If there is no way your morning can start any earlier, book time directly after work or when your day ends. By having a friend, group, a team, or workout partner you are more likely to be on time and not be late or find an excuse to ditch out. By sticking to this commitment, you will find that your work actually becomes more efficient during the day so you can have that time for yourself after, not to mention how good you will feel. But if thisis the only time you have to take that extra hour to relax, walk the beach, or even get that extra hour of sleep by all means take that for yourself. Only YOU know what you truly need at the end of the day .

Making that extra hour in your day is possible. If it's not, ask yourself... is this something I really want or need and Is it achievable? Do you need some help and support getting there? What is really holding you back or are there the same excuses? Are you taking on too much, Is the rush real, will I be present, affective, and genuine?

Deep Breathe

Make the commitment to yourself and your health for that extra hour needed that you (and your body) very well deserve.

In Health, Lisa Fallon Mindel CHHP AADP

Need some support? I can help. Schedule a free discovery consultation with me.

Stressed is "Desserts" Spelled Backwards

Have you ever eaten an entire bag of chips, crackers or cookies? Ever had just a few too many slices of pizza or that pint of ice cream, drink a few too many glasses of wine or cups of coffee, even though your body told you to stop?  Most likely, you weren't hungry or thirsty but were triggered by some emotion or stress.

It wasn't what you were eating, but "what was eating you" that probably triggered your food choice.

Food is fuel for our bodies, plain and simple. It helps us maintain our weight, gives us needed energy, calories, vitamins and minerals, and keeps us alive. If we eat more than our body needs, it will store it as fat or, if exercising, as muscle. Our bodies know what weight is optimal to thrive and maintain its equilibrium.

Identifying Your Triggers

What happens when we get triggered? Processed, high-calorie, fake, "food like" products have become our go-to sources for pleasure, comfort and reward.  Worse yet, these foods have also become a substitute for plain old boredom or addiction.

No doubt, food is fun, tasty and a pleasure for many (especially in social gatherings) but for some it is a never-ending battle to find a balance. When I begin working with people, the first thing we talk about is awareness.

Becoming Aware

To become aware is the first step in understanding emotional eating. Once you stop and think about the choices you make as you make them, you can begin to clarify your triggers and understand what brings on emotional eating.

One thing to become aware of is what you were feeling at the time- was it lonely, angry, sad, resentful, depressed, in pain, or something else? Maybe you weren't hungry but looked to food and/or drink to address some uncomfortable thoughts, boredom or to relieve stress. Yes we have all been there!

What’s the Difference?

The University of Texas Counseling and Mental Health Center offers the following suggestions that identify the difference between emotional eating and physical hunger:

• Emotional hunger vs. Physical hunger. Emotional hunger comes on suddenly and needs to be satisfied instantly. Physical hunger occurs gradually and can wait.

• Cravings. When you are eating to fill a void and not an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.

• Can't stop eating. If you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.

• Guilty or gratified. Emotional eating can leave behind feelings of guilt. Eating when you are physically hungry does not.

Becoming Mindful, Aware and Informed

Recognizing emotional eating is the first step to overcoming it. Become aware of why you are eating- is it emotions, hunger, socializing?  Stop before you start and ask, "Am I hungry? Is this the right food for me? Do I need this now?"

Now that you know the difference, if you feel you have an emotional eating pattern, try building a better relationship with food to keep you inspired and not allow what's "eating you" to control what you eat.

Finding Better Options

Become aware of your triggers. What sets you off? Find other ways to entertain and comfort yourself: a hike, an outing with friends, visit a museum, do a 5k run and train with friends. Make a food journal and notice the foods that you go to when you're in that emotional eating phase. A good tool to use as a support system is myfitnesspal.com.

Remember, emotional eating is triggered by boredom, stress or high emotions. The key is to become aware and then you will feel a whole lot stronger, healthier and empowered over your food, health and life choices.

Summer Time Vibes

We are smack in the middle of Summer and Im loving it!  I hope everyone is enjoying a breath of warm, fresh air. You may be having some vacation time, traveling with the family, working, or chilling at home, but Summer always gives off that special vibe that can benefit us all, inside and out!

Every Summer I spend time on Kauai. It is here I can let my hair down, get salty, sweaty, slow down, and get my GLOW on. Ohana (family) friends, food and a lifestyle I live by, is the reason I gravitate to my happy place. We all have that special place somewhere that we love or hold fond memories of as a child. 

Rather than focusing on all the diet- detrailing Summer time rituals (we all know what they are) lets look at some of the healthy perks of Summer and how we all can celebrate the Summer time vibe.

1. Its vacation time and schools out, work may let up a bit, and the beach is calling your name. This "time off" give us a break from the "daily grind". It eases our stress, improves our mood, decreses our chances of heart disease and we are more motivated to get back to our goals. So take that time to reboot!

2.Speaking of the heart, did you know that  researchers noted a significant difference in heart attack survival rates in Winter and Summer? "People are 26 to 36 percent more likely to die in winter from a heart attack, a stroke, heart failure or some other circulatory disease. This doesn't meannow you can ease up your activity in Summer but your probably taking it up a notch compared to the other seasons. Goal= keep it going year round!

3.Getting on a good sweat is sometimes frowned upon. But while this isnt a 100% detox remedy, sweating is good for circulation, fighting infections, opening up the pours and cleansing the skin. Just make sure to hydrate and you'll see that healthy glow in no time.

4. Glorious fruit surrounds us during the Summer months and we can't help but crave natures candy. Summer would not be complete without berries, watermelon, peaches, raspberries, cherries, and the list of seasonal fruit goes on.... the good news is that they are filled with antioxidents, vitamins, minerals and very little calories. Hydration anyone? Yes it has that too and plenty of it! So eat up!

5. Get physical...with so many Summer activities, there are two that  stand out ...swimming and hiking. They are some of the easiest activities to do this Summer. Swimming uses all your muscles and has minimal impact on your body, improves strength, cardio, as well as improves your mood and alleviates depression. Hiking trails are so fun to explore and at your own pace ( no race needed) It is a good resistant training for your muscles, ligamnets, tendons  as well as your bones. TIme will fly by and so will the miles.

So dont let the Summer slip away without enjoying all it's perks!

Remember... health comes in many different forms, so think out of the box and JUMP IN!

Happy Summer,