Powering Through a Workout

This morning I needed to complete a training run and was not really in the mood for a workout. I wanted to plan out meals for the week and head to the grocery store. But, I knew that not working out in the morning would significantly decrease the chance that my workout would happen today. So what did I do? Read more

Spring Cleaning

After the long winter, it’s time to open up the windows, let in Spring’s fresh air and clear out excess clutter that has piled up all winter long. We can do this in two ways, both physically and mentally.

Physically, start by cleaning out both “houses”, the home you live in and your body. Your home may have a buildup of old magazines, clothes, or unnecessary odds and ends. Make a date to go room by room clearing out this excess clutter, dust and vacuum as you go to remove pollutants and allergens in the home.

Our bodies can have accumulations of toxins or environmental pollutants and food residues from a period of eating heavier foods and not enough physical activity during the colder months. Begin the process of Spring cleaning your body by crowding out rich, and processed foods. Add in more fresh fruits and vegetables, and be sure to drink plenty of fresh filtered water. Brew a kettle of green tea and serve over ice with fresh squeezed lemon or lime for a refreshing and antioxidant packed drink.

Be sure to chew food well to help the body digest and absorb nutrients better. Enhance flavors of fresh produce with mild herbs and spices along with first cold-pressed olive oil or ghee (clarified butter).

Eating seasonally is a good practice as well. Click here to access map. Select month above the map, then click on your state to see a list of what’s in season in your location.

Mentally, clean your mind and heart by clearing out negative thoughts and behaviors. Sit down and think about what thought patterns leave you feeling drained or stuck in a rut. Record the thoughts that make you feel the most stuck. Next to each of those thoughts, write a positive thought to break the negative thought pattern.

Take a look at your relationships and determine those having a toxic effect on your life and take steps to move away from those negative influences. Spend more time with those who are supportive of you and give you positive energy.

Here’s a quick recipe to help you kick start your Spring cleaning. Asparagus is great for Spring cleaning your body as it helps flush out extra fluid and reduces bloating. It’s a prebiotic food that promotes the growth of healthy bacteria your body. Another well known prebiotic in inulin which is typically added to foods like yogurt and granola bars that naturally do not contain prebiotics. Other natural food sources of prebiotics are dandelion greens, garlic, leeks, and onions.

Easy asparagus:

Take a bunch of asparagus and rinse well. Chop off about 1 inch from the bottom. You can also snap off the fibrous ends.

Place asparagus as shown below in a pan and pour about 1 inch of water over the asparagus, so it’s just barely covered.

Cover pan and bring water to a boil. Turn down to a simmer and let asparagus cook for 3-5 minutes.

Remove from heat and drain promptly. Serve immediately. Drizzle with olive oil, sea salt,  and spices.

Chop up leftovers to toss in salads!

easy asparagus

Protein Powders–Healthy or Not?

There are a ton of protein powders on the market today. Often those who work out frequently or want meals on the go turn to these for additional nutrition, mainly protein content. I have used protein powders throughout the years and in my experience I tend to stay away from whey and soy proteins. If you want whey protein you can often get enough by drinking Organic milk or eating yogurt. You can make smoothies with milk as the liquid then add peanut butter, yogurt, frozen fruit, ground flax seeds, even spinach, which will alter the color but not the taste. An easy way to eat more greens!

I tend to stay away from soy protein because the soy protein isolate found in protein powder is far removed from the fermented soy products that are considered healthy, such as miso and tempeh. Many soy products are also GMO (Genetically Modified Organisms), so I highly recommend Non-GMO soy products if you choose to consume them. Soy also has many conflicting studies on whether it’s more beneficial or harmful to our health. It’s better to eat foods that are not of questionable health interracialdatewebsites concerns.

There are several plant-based protein powders on the market that are not only a great way to get extra protein but they also add a lot of superfoods like kale, spirulina, quinoa, acai berry and other greens, fruits, and veggies. I like these plant-based proteins because it’s an easy way to also get a lot of superfoods all in one place. The big deal with superfoods is they are very high in nutrients and you only need a little to reap significant health benefits. Getting a variety of plant-based foods in our diet is a excellent way to prevent a number of disease such as cancer, heart disease, diabetes, macular degeneration and Alzheimer’s.

It’s important to read labels so you know exactly what’s in your protein powder of choice. Some contain a lot of artificial ingredients, fillers, chemicals and additives that are not healthy. If you are not sure what some of the ingredients are, put it back and move on to the next one. It’s best to do your research and see what protein powder will suite your needs and provide you with the highest nutrition at the same time. I prefer to shop for my protein powders online at Vitacost.com to save time and money. Vitacost.com has a great search engine that allows you to narrow down what your looking for. You can shop for Dairy Free, GMO free, Gluten Free, Vegan, Sugar Free, to name a few. They also have the full ingredients list and provide user reviews both of which can help you decide what’s best for you.

Welcome to my new web site!

Welcome to my new web site. Please come back to see more changes to come…

I’m a Certified Holistic Health Coach and I help busy women achieve a healthy balanced life through food and lifestyle changes. If you are looking to learn healthy eating, lose weight, make time for yourself, manage time and stress then you have come to the right place!

Let me guide you through an incredible journey of personal growth and achieving your goals.

Be well,

Pamela Higgins

CHHC, member AADP