Clean Eating Vs. The Standard American Diet and How it Affects Your Body

Why Clean Eating Matters

Why Clean Eating Matters

1.   You are What You Eat

 

You know the old saying, “You are what you eat?” Well, have you really thought about what it is you are eating? The foods you take into your body to nourish and sustain you, are constantly being used by your body as energy—the energy to keep you functioning and moving, and the energy to keep you healthy, and regenerate your cells. Therefore, you really are what you eat.

 

2.   Your Body Needs Your Help to Detox

 

Yep, your body is always in detox mode, and was designed to detox itself. But all the chemicals, toxins, pesticides, plastic residues, preservatives, and more that the average person brings into their body every day, has our natural detoxification system on overload.  We bring all these toxins in from breathing polluted air, constantly being in contact with chemicals and plastics, and from eating processed and unhealthy foods.

 

3.   How You Can Help Yourself

 

Well, as much as we’d like to, we can’t control the air we breathe. We can limit our use and exposure of single use plastics. We can be mindful the products we use on our bodies by reading labels.

 

But most importantly, we can eat clean. When you practice clean eating, you are eating the foods your body is supposed to eat. Foods that your body’s filtrations system is naturally able to filter and process, easily. This is especially important for those of you who often eat processed and fast foods. 

Related: How to Snack While Detoxing


A Day of Clean Eating Vs. A Day of The Standard American Diet (SAD Diet)


Clean Eating Breakfast:

Egg with Spinach and a Side of Blueberries

Why Clean Eating Matters 3

2 eggs

½ tsp coconut oil

1 cup baby spinach

1 tsp feta cheese crumbled

Handful of fresh blueberries 

Salt and pepper to taste

 

Whisk eggs in a small bowl with salt and pepper. Add coconut oil to a medium pan until melted but not smoking. Add spinach and sauté for approximately 3 minutes until spinach has softened. Pour eggs over spinach and toss in feta cheese. Cook 3-4 minutes until eggs are at the desired stiffness. Serve blueberries on the side.

 

 

What your Body Needs to Process:

Eggs, Coconut Oil (*organic pressed refined coconut oil), Spinach, Feta Cheese (*cultured pasteurized milk, salt, black pepper, microbial enzymes), Salt and Pepper, Blueberries

 

Organic Coffee with Milk

Why Clean Eating Matters 8

What Your Body Needs to Process:

 

Coffee and Milk

Related: Clean Eating Breakfast Ideas and Tips

 

SAD Diet Breakfast:

 

Starbucks Carmel Macchiato

 

What Your Body Needs to Process:

 

Milk, Brewed Espresso, Vanilla Syrup (sugar, water, unspecified natural flavors, potassium sorbate, citric acid), Caramel Sauce (sugar, corn syrup, butter, water, heavy cream, nonfat dry milk, natural flavors, salt, mono & diglycerides, soy lecithin, sulfites

 

Starbucks Morning Glory Muffin

 

What Your Body Needs to Process:

 

Enriched Flour (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), Sugar, Carrots, Eggs, Pineapple, Soybean Oil, Raisins, Pecans, Baking Powder (calcium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate, calcium sulfate), Unspecified Spice, Sodium Bicarbonate, Vanilla Extract, Salt, Egg Whites, Whey (milk), Soy Flour: contains: Wheat, Soy, Egg, Milk, Pecans.

 

Clean Eating Lunch:

 

Quinoa Salad

 

1 cup cooked quinoa (this is a great way to use up left over quinoa)

1 lime, zest and juice

2 ounces feta cheese, crumbled

Handful of cherry tomatoes, halved

 ¼ cup fresh parsley, stems removed and chopped

 sea salt and black pepper, to taste

 

Fluff the cooked quinoa with a fork and stir in lime zest, lime juice, feta cheese, cherry tomatoes, and fresh parsley until thoroughly combined. Season with sea salt and black pepper, to taste. 

 

What Your Body Needs to Process:

Quinoa, Lime, Feta Cheese (cultured pasteurized milk, salt, black pepper, microbial enzymes), Cherry Tomatoes, Salt and Pepper

Why Clean Eating Matters 4

 Water with Lime and Mint

 

What Your Body Needs to Process:

 

Water, Lime Juice, Mint

 

 

SAD Diet Lunch 

 

Lean Cuisine Marketplace Sweet & Sour Chicken

 

What Your Body Needs to Process:

 

Cooked White Meat Chicken (white meat chicken, water, modified tapioca starch, Chicken Flavor (dried chicken broth, chicken powder, natural flavor), Carrageenan, Whey Protein Concentrate (soybean oil, corn syrup solids, sodium phosphate, salt), Blanched Whole Wheat Vermicelli (water, whole durum wheat flour), Broccoli, Water, Yellow Carrots, Red Peppers, Edamame Soybeans, Brown Sugar, Soy Sauce (water, wheat, soybeans, salt), Apple Cider Vinegar, Modified Cornstarch, Chili Garlic Sauce (salted chili peppers, salt), Garlic, Sugar, Rice Vinegar, Water, Modified Cornstarch, Acetic Acid, Soybean Oil, Sugar, Brown Sugar Syrup, Sesame Seeds, Dehydrated Soy Sauce (soybeans, salt, wheat), Potassium Chloride, Garlic Puree, Caramel Color, Sea Salt, Sesame Oil, Yeast Extract, Lactic Acid, Spice, Calcium Lactate

 

Arizona Green Tea with Ginseng

 

What Your Body Needs to Process:

 

Brewed Green Tea Using Filtered Water, Honey, Citric Acid, Ascorbic Acid (vitamin c), Unspecified Natural Flavors, Sucralose, Acesulfame Potassium, Ginseng Extract

 

 

Clean Eating Dinner

 

Salmon with Roasted Vegetables in a Balsamic Glaze

Why Clean Eating Matters 5

Serves 2

2 Salmon Fillets

½ -pound bag mini sweet peppers, cut in half and seeded

½ -pound Portobello mushroom caps, sliced

1 medium red onion, sliced

1/2-pound Brussels sprouts, trimmed and cut in half

1 tsp garlic powder

1 tsp Italian seasoning

1 tsp coconut oil

1 tsp balsamic vinegar

Sea salt and black pepper, to taste

 

 

Add peppers, mushrooms, onion, and Brussels sprouts to a large mixing bowl. Add garlic powder, Italian seasoning, coconut oil, and balsamic vinegar and gently toss to combine. Season generously with salt and black pepper, to taste. 

 

Arrange seasoned vegetables on prepared baking sheet in a single layer, being careful not to overcrowd. 

 

Place sheet pan in preheated oven and roast for 40-45 minutes, stirring halfway through, or until the vegetables are tender and develop a nice caramelized color. Remove from oven and set to the side to cool. Serve with your choice of protein.

 

Salmon Fillets: Coat salmon with coconut oil, salt, and pepper. Place on a baking sheet in the oven and cook for about 20 minutes depending on thickness and desired taste.

 

What Your Body Needs to Process:

 

Salmon, Peppers, Portobello Mushrooms, Red Onion, Brussels sprouts, Garlic Powder, Italian Seasoning (marjoram, thyme, rosemary, savory, sage, oregano and basil), Coconut Oil* (organic pressed refined coconut oil), Balsamic Vinegar, Salt and Pepper

 

1 Glass of Your Choice of Red Wine and a Glass of Water

 

What Your Body Needs to Process:

 

Red Wine, Water

 

Clean Eating Dessert:

 

Why Clean Eating Matters

Luscious Lemon Drops

1 ½ cups almond flour

¼ cup coconut flour

¼ cup coconut oil

¼ cup organic lemon juice

¼ cup organic maple syrup

Zest of half lemon

½ tsp organic pure vanilla extract

Dash of salt

¼ cup of unsweetened shredded coconut (for garnish)





 Line a baking sheet with parchment paper.

Add almond flour, coconut flour, coconut oil, organic lemon juice, organic maple syrup, half of the lemon zest (reserve other half for optional garnish), organic vanilla extract, and salt to a food processor or blender (on pulse) and blend until a smooth mixture is achieved. 

Remove the mixture, put in a glass bowl and cover. Refrigerate for 15-20 minutes or until mixture achieves the consistency of raw cookie dough.

Measure out small amounts of mixture with a teaspoon or melon baller. Oil your hands with a small amount of coconut oil, and form each small teaspoon of mixture into uniform balls. 

Roll the balls in the unsweetened shredded coconut and the optional leftover lemon zest.

Line the lemon drops on the parchment lined baking sheet and refrigerate for 40 minutes.




What Your Body Needs to Process:

 

Coconut Flour, Almond Flour, Coconut Oil (organic pressed refined coconut oil), lemon juice and zest, pure maple syrup, organic pure vanilla extract (vanilla bean extractives in water and alcohol)

 

SAD Diet Dinner

 

Why Clean Eating Matters 7

Pizza Hut Pepperoni Pizza with Cheese Crust

 

What Your Body Needs to Process:

Dough: Enriched Flour Bleached (wheat flour, malted barley flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), Water, Vegetable Oil (palm, canola), Yeast, High Fructose Corn Syrup, Dough Conditioners (DATEM, calcium sulfate, ammonium sulfate, potassium iodate, azodicarbonamide, ascorbic acid, enzymes), Soybean Oil, Sucrose. 

 

Cheese Crust: Mozzarella Cheese (pasteurized milk, cheese cultures, salt, potassium chloride, enzymes), Modified Food Starch, Flavors, Nonfat Milk, Part Skim Mozzarella Cheese (pasteurized milk, cheese cultures, salt, enzymes), Modified Food Starch, Whey Protein Concentrate, Nonfat Milk, Sodium Propionate (added as a preservative)

 

Sauce: Tomato Paste, Water, Salt, Spices, Garlic Powder, And Citric Acid, Ham (water added cured with sodium lactate and sodium diacetate, salt, sodium phosphates, sugar, sodium erythorbate, sodium nitrite) Beef (water, textured soy protein concentrate, soy protein concentrate, hydrolyzed soy protein, hydrolyzed corn and wheat gluten, salt, maltodextrin, sodium phosphate, autolyzed yeast extract, dextrose, soybean oil and cottonseed oil, natural and artificial flavors), BHA, BHT, citric acid, disodium inosinate, and disodium guanylate) 

 

Pepperoni: pork, beef, salt, spices, water, dextrose, oleoresin of paprika, flavorings, lactic acid starter culture, sodium nitrite, BHA, BHT, citric acid)

 

Diet Coke

 

What Your Body Needs to Process:

 

Carbonated Water, Caramel Color, Aspartame, Phosphoric Acid, Potassium Benzoate, Natural Flavors, Citric Acid, Caffeine

 

 

SAD Diet Dessert:

 

Breyers Oreo Cookies and Cream Ice Cream

 

What Your Body Needs to Process:

 

Almond Milk (water, almonds), Liquid Sugar (sugar, water), Oreo Cookie Pieces {unbleached enriched flour [wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), Riboflavin (vitamin B2), folic acid], Sugar, Palm Canola Oil, Cocoa (processed with alkali), High Fructose Corn Syrup, Leavening (baking soda and/or calcium phosphate), Cornstarch, Salt, Soy Lecithin, Vanillin - An Artificial Flavor, (chocolate), Coconut Oil, Corn Syrup, Pea Protein, Vegetable gums (carob bean, guar), Mono And Diglycerides, Natural flavor (coconut)

 

 

 

Clean Eating Total Ingredients to Be Processed by Your Body:

 

 

Almond Flour, Balsamic Vinegar, Basil, Black Pepper, Blueberries, Brussels sprouts, Cherry Tomatoes, Coconut Flour, Coconut Oil (*organic pressed refined coconut oil), Coffee, Cultured Pasteurized Milk, Eggs, Garlic Powder, Lemon Juice and Zest, Lime Juice, Marjoram, Microbial Enzymes, Milk, Mint, Oregano, Organic Pure Vanilla Extract, Peppers, Portobello Mushrooms, Pure Maple Syrup, Quinoa, Red Onion, Red Wine, Rosemary, Sage, Salmon, Salt, Spinach, Thyme, Water

 

 

SAD Diet Total Ingredients to Be Processed by Your Body:

 

Water, Carob Bean, Carrageenan, Carrots, Cheese Cultures, Chicken Powder, Chocolate, Citric Acid, Citric Acid, Cocoa (Processed With Alkali), Coconut Oil, Corn Starch, Corn Syrup, Cottonseed Oil, DATEM, Dextrose, Diglycerides, Disodium Guanylate, Disodium Inosinate, Dried Chicken Broth, Edamame, Egg, Egg Whites, Eggs, Enzymes, Ferrous Sulfate, Flavorings, Flavors, Folic Acid, Garlic, Garlic Powder, Garlic Puree, Ginseng Extract, Guar, Heavy Cream, High Fructose Corn Syrup, Honey, Hydrolyzed Corn, Hydrolyzed Soy Protein, Lactic Acid, Lactic Acid Starter Culture, Malted Barley Flour, Maltodextrin, Modified Cornstarch, Modified Food Starch, Modified Tapioca Starch, Monocalcium Phosphate, Monoglycerides, Natural Flavor (Coconut), Niacin, Nonfat Dry Milk, Nonfat Milk, Oleoresin Of Paprika, Palm Canola Oil, Palm Oil, Pasteurized Milk, Pea Protein, Pecans, Phosphoric Acid, Pineapple, Pork, Potassium Benzoate, Potassium Chloride, Potassium Chloride, Potassium Iodate, Potassium Sorbate, Raisins, Red Peppers, Reduced Iron, Riboflavin (Vitamin B2), Rice Vinegar, Salt, Salted Chili Peppers, Sea Salt, Sesame Oil, Sesame Seeds, Sodium Bicarbonate, Sodium Diacetate, Sodium Erythorbate, Sodium Lactate, Sodium Nitrite, Sodium Phosphates, Sodium Propionate, Soy, Soy Lecithin, Soy Protein Concentrate, Soybean Oil, Soybeans, Spice, Spices, Sucralose, Sucrose, Sugar, Sulfites, Textured Soy Protein Concentrate, Thiamine Mononitrate (Vitamin B1), Tomato Paste, Unspecified Natural Flavors, Unspecified Spice, Vanilla Extract, Vanillin - An Artificial Flavor, Water, Wheat Flour, Wheat Gluten, Whey, Whey Protein Concentrate, White Meat Chicken, Whole Durum Wheat Flour, Yeast, Yeast Extract, Yellow Carrots





Why Clean Eating Matters


Scary Right? Did you ever stop to realize how much the average American is asking their body to process every single day?


What Can You Do About It?

Give your body a helping hand by doing a mini-detox. Or, better yet, convert to clean eating. Clean eating is so easy, yummy, and healthy. As you can see, I’ve provided an entire day of clean eating recipes for you to try out yourself.


Or, you can grab my free 4-Day Mini Cleanse to try out clean eating and give your body a break from all the preservatives, chemicals, and artificial ingredients in the Standard American Diet. You’ll feel great, and you just might decide to bust out of the SAD Diet, and adopt a clean eating lifestyle!





 



How to Have More Energy Every Day

How to Have More Energy.jpg

One of the most common concerns I hear from women is that they feel their energy levels are slipping lower and lower with each passing year. They ask me how they can have more energy to get through their days without feeling worn down, and blah. I mean, we all know the feeling, right?

 

But just because we no longer have the energy of a twenty-year old, doesn’t mean we have to resign to a life of yawning, cat-napping, and wondering if 8:00 pm is an acceptable time to go to bed (it, totally is, by the way.) 

 

By changing a few of your daily habits, you can have more energy every day, so that you can be more productive, and have the energy to not only do what you need to do, but also the things that bring you joy and peace like a hobby you think you don’t have time for. 

 

 How to Have More Energy in the Morning

 

Having a good start to your day is vital to having a day full of positivity and energy. Have you ever hit the snooze button so many times that you had to rush out of the house, without taking any time for yourself? Yeah, me, too. We’ve all been there. How did you feel for the rest of the day? I’m willing to bet you felt, unorganized, rushed, and probably grumpy to boot. 

 

Starting your day off rushed sets off a domino effect that will make your entire day off kilter. This domino effect sets you up for a mumbled and jumbled sort of day. First, you don’t have time to relax and plan out your day, so you aren’t mentally prepared for the day ahead. Then, you don’t have time for a few moments of peace, so you feel anxious. Then, you don’t have time for breakfast, so you grab something you know you shouldn’t eat and dash. Then, you forget something important like your wallet or a report for work. Once you’re caught in the domino effect, it can be next to impossible to stop it from all tumbling down. 

An energetic, productive, and good-vibes day starts with a good morning. 


You Snooze You Lose 

 

How to Have More Energy 2

Resist the snooze button! I know getting up with the first alarm is pretty damn hard. But did you know that waking up and falling back asleep for a few minutes, only to wake up again zaps your energy? That little cat nap signals to your body that you are too tired to wake up. It will make you sleepier, and not just for the morning, but for the entire day. It can be hard as hell to flip this habit, but you just have to train yourself to get up as soon as your alarm goes off.

More than during any other time of the day, 10 or 15 minutes can make or break your morning. Set your alarm 15 minutes earlier than you normally do, and make it a goal to wake up as soon as the alarm goes off.

 

Another benefit to waking up 15 minutes earlier is that these 15 minutes can be used as a gift to yourself—a gift of self care. Nothing zaps our energy more than stress, so beat stress to the punch by taking good care of yourself.

 

Easy flips to add into your morning routine to start your day off stress-free:

 

·     Sit up in your bed, stretch and spend 5 minutes breathing deeply

·     Write out your to-do list and get yourself psyched to cross everything off your list today

·     Get on YouTube and do a 15 minute at-home yoga sech

 

 Read More: How to Start Your Day Off Right with a Morning Routine

Bump Up Your Energy with Some Morning Exercise


Getting your blood pumping in the morning is one of the best ways to flip from zzzzzzzzz to energized. Taking an early morning jog may not sound appealing at 6:00, but once you get used to it, there’s no going back. If you aren’t used to exercising in the morning, start off with small attainable goals. A 5,000-step brisk walk is perfectly adequate! 

An early morning walk works double-duty toward working to your health and wellness goals—firstly, you get your body moving and fit, and secondly, you get to clear your mind. Win/win. During the day, we are all so busy that we forget to take time out for ourselves. If you get in the habit of exercising in the morning, you are setting yourself up for success.


Up-Level Your Morning Shower

 

How to Have More Energy 3

Let’s flip from thinking about the shower as just a time and place to get your clean and presentable to the public. Let’s make a mini spa time out of our morning shower (or evening shower—I know people have some strong opinions on if they should show in the morning or before bed. And your opinions are valid, girl, valid.) 

 

Shower time is a great time to relax. Get that temperature just right and take a minute to feel the water wash over you. Water is therapeutic and does wonders for our souls. Mindfully breathe in the scents from your shampoos and soaps and give yourself some zen time. 


While you are alone with yourself, and naked, use this time to be thankful to your body. Pass no judgement on your body. Tell yourself that you are beautiful, and you are grateful for your body. Tell yourself that you are full of energy and excited for the day ahead. Get your positivity vibes flowing! You deserve to love yourself. Get in the habit of doing this every time you shower. At first, you’ll have to remind yourself, but soon it will become a habit. Starting your day off with self love and a positive outlook will boost your spirits, which in turn will boost your energy.

 
If you can handle a bit of zing in the morning, consider contrast showering (which is simply switching from hot water to cold water during your shower.) Studies show that contrast showering boosts immunity, improves blood circulation, regulates body temperature, enhances lymphatic movements and deepens breathing. A cold shower also has an effect on the mood by alleviating depression and increasing energy and wellbeing. The hot water brings blood flow to the skin’s surface while the cold water brings blood flow inward to the organs. This is beneficial for detox and circulation.


Some people alternate between hot and cold water in spurts to support lymphatic drainage, such as 3 minutes of hot water, and then 3 minutes of cold. Others, however, start with a hot shower and then ease the water temperature down, ending with 30 seconds under cold water.  


How to Have More Energy with Clean Eating


Do I even have to tell you that starting your day off with a healthy breakfast is uber-important if you want to have more energy? Eat a breakfast that nourishes your body and your soul by choosing a breakfast that makes you feel proud for making a good choice first thing in the morning, is good for your health, and tastes great so that your happy taste buds improve your mood, too. Avoid added sugar in the morning. The last thing you need is to experience a sugar crash! This is how many people zap away their energy!

Instead, aim for a breakfast that incorporates protein, as protein will fill you up so that you don’t feel hungry and start snacking before lunch. 

 

Here are some great clean-eating breakfast ideas.

 

Also, learn why you should swap your morning coffee for some matcha.

 

Now, eating for energy doesn’t stop at breakfast! If you bring your lunch to work, hopefully you’ve prepared a healthy, clean eating lunch the night before so that you can grab it and go!

 

Eating for Energy Lunch Ideas:

 

Spinach and Arugula Salad with Lemon Turmeric Dressing

 

For the salad:

2 cups baby spinach

2 cups arugula 

1 cup canned chickpeas, drained and rinsed

1 cup sprouts

2 tablespoons hemp seeds

1 avocado

sea salt and black pepper to taste

 

This will make enough for 2 lunch salads. Put 1 cup each of the baby spinach and the arugula in glass to-go containers, then put half of the remaining ingredients in each container. 

 

For the dressing:

½ cup extra virgin olive oil

Juice of 2 lemons

1 teaspoon turmeric

½ teaspoon ground ginger

sea salt and black pepper to taste

1 teaspoon honey (optional)

sea salt and black pepper to taste

 

 

Combine all ingredients in a mason jar with a lid and shake until well blended. Put a single serving in a small to-go container and dress salad just before eating it. Store remaining dressing in refrigerator for up to 2 weeks.

 

 

Veggie and Quinoa Mason Jar Lunch

 

1 head of broccoli, chopped

2 carrots, chopped

2 tablespoons melted coconut oil

1/2  tsp cumin

sea salt and black pepper to taste

1 lemon

 

Basic Quinoa Recipe

1 cup uncooked quinoa

2 cups water or vegetable broth (chicken stock works well, too)

1/2 teaspoon salt

 

Preheat oven to 400 degrees.

 

  

In a medium saucepan bring the 2 cups water or broth and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the quinoa is tender. Allow to cool. Alternatively, quinoa can be made in a rice cooker, as well.

 

 

Spread chopped vegetables out on a baking sheet, drizzle with warmed coconut oil, and sprinkle with cumin, salt and pepper. Use your hands or a spatula to mix and shake baking sheet so that the vegetables are all on one layer. Bake for approximately 20 minutes. 

 

Depending on the size of the mason jars you use, this will make 2-3 jars. Fill each mason jar half way with quinoa. Layer on the veggies and squeeze a half a lemon over each serving of vegetables. 

 

 

How to Have More Energy Throughout the Day



Learn to Identify Your Body’s Productivity Schedule

How to Have More Energy 4

We are all wired differently. Some of us are naturally morning people, and some of us are night owls. Tune into your body and see when you are functioning your best.

Are you groggy in the morning, but in the late afternoon have a burst of energy? Then, try to schedule your exercise or your chores in the afternoon. Do you wake up early but feel too drained after work to accomplish anything? Use those morning hours to prep for dinner so that you can just pop it in the oven or have your slow cooker ready and full of goodness when you get home. Move your self-care time to the evening during the time you used to cook dinner. You do you.

 

 


Rule the Afternoon Slump by Being Prepared to Fight Against It

 

We all know what that afternoon slump feels like, when it’s about 3:00 in the afternoon, and you’re wondering how you’re going to make it to bedtime without falling asleep, face first, into your dinner. Most of us turn to coffee or sugar to get us over the hump, but let’s explore other ways to have more energy in the afternoon.

 

1.   Take a 5-Minute Brisk Walk

 

Get moving, girl! 5 minutes is all you need to get a little movement into your afternoon. This is especially important for those of us who work at a desk. If the weather permits, take a walk outside and really be in the moment. Take in the sights, sounds, and smells around you. Feel the temperature of the air. If the weather’s bad or if you don’t have access to a safe place to walk in the afternoon, walk the hallways or take a flight of stairs. Getting your body moving and your muscles warmed up will give you a burst of energy.

 

2.   Get Your Essential Oil Boost On

 

Diffuse oils that will awaken your senses and motivate you. Essential oils are a great way to shift your mood, calm or invigorate your senses, and more. For an afternoon pick-me-up try this recipe:

 

Click the Pic to Learn More About Essential Oils

Click the Pic to Learn More About Essential Oils

Afternoon Motivation

 

4 Drops Frankincense

3 Drops Peppermint

2 Drops Lemon

 

I love recommending this recipe because all the oils can be found in the Family Essential Starter Kit, so anyone with that introductory kit has all the oils they need, on hand, to make this oil blend themselves.

 

 

3.   Do the 5 Sense Flip

 

When you are feeling sluggish and disconnected, take a moment to be in the moment by using a method I call the 5 Sense Flip. Observing more of the world around you nourishes your mental state. Check in with yourself throughout the day and ask yourself if you are actually living in the moment. Living in zombie mode is one of the best ways to zap your energy! 

 

When you walk, feel your feet pressing into the ground, hear the sounds around you, feel the temperature of the air. Just be where you are and let all your 5 senses work for you. When you feel disconnected, a good trick is to implement the 5 Sense Flip: check in with your senses and ask yourself--What do I see? hear? smell? feel? taste? This is a great little flip to pull you out of the blah-zone and into living in the moment. Try it!

 

Click the Pic for Recipe

Click the Pic for Recipe

4.    Have a Clean-Eating Healthy Snack

 

Of course, one of the best ways to boost your energy is to nibble on a healthy snack.

Although your body will be begging you for a caffeine injection or a sugar jolt, resist the urge, my friend. Instead, reach for some healthy, clean-eating snacks to help you fight the afternoon slump. 

Read More: How to Choose Clean Eating Snacks for More Energy

 

 How to Have More Energy the Next Day

 

Skin Brush Before Bed 

 

Skin brushing is easy to do, feels good and supports your lymphatic system, kidneys, and liver so that they can get to work and flush your body of toxins. This will not only make you feel healthier; it will help boost your energy. 

 

How to skin brush:

·     Get a skin brush (made for this purpose). They are super affordable.

·     Always brush toward your heart with the flow of the lymphatic fluid.

·     Start with the soles of your feet, move up your legs using a circular motion.

·     Brush from fingertips to shoulders, then chest toward your heart in long strokes. Use small, gentle circular strokes in your armpits.

·     Move in a circular motion counterclockwise on your stomach to respect the direction of digestion and encourage detoxification.

 

And there you have it! Now you know how to have more energy all day long. 

 

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

 

Do you feel like your energy levels are getting lower with each passing year? How do you fight the battle of the zzzzzzzzzs? Let me know in the comments below!








 

Clean-Eating Luscious Lemon Drops Recipe

This weekend, I’ve decided to whip up some clean-eating treats to keep my sweet tooth satisfied, and to be prepared when the urge to snack kicks in. 

 

And, since it’s summer, I have been craving citrus flavors. I have always loved all things, lemon, so I wanted to whip up a sweet, but clean-eating lemon treat that is anti-inflammatory, gluten-free, and contains no refined sugars. And of course, it has to be yummy, or what’s the point?

 

The almond flour in this recipe is a great source of protein, which means these small but mighty lemon drops will keep you feeling fuller longer, and give you a boost of natural energy.

 

The coconut oil is a good fat that will satisfy your cravings for sugar and fats and aids in digestion.

 

So, whip these up and snack guilt-free!

CLEAN-EATING LUSCIOUS LEMON DROPS

 

Clean Eating Lemon Drops.jpg

Prep Time: 10 mins

Inactive Time: 50 mins

Total Time: 1 hour

Yield: Approximately 18 small Lemon Drops

 

  • Raw

  • Vegan

  • Anti-Inflammatory

  • Gluten-Free

  • Dairy-Free

  • No Refined Sugar



Ingredients

·      1 ½ cups almond flour

·      ¼ cup coconut flour

·      ¼ cup coconut oil

·      ¼ cup organic lemon juice

·      ¼ cup organic maple syrup

·      Zest of half lemon

·      ½ tsp organic pure vanilla extract

·      Dash of salt

·      ¼ cup of unsweetened shredded coconut (for garnish)

Instructions

 

1.   Line a baking sheet with parchment paper.


2.   Add almond flour, coconut flour, coconut oil, organic lemon juice, organic maple syrup, half of the lemon zest (reserve other half for optional garnish), organic vanilla extract, and salt to a food processor or blender (on pulse) and blend until a smooth mixture is achieved. 


3.   Remove the mixture, put in a glass bowl and cover. Refrigerate for 15-20 minutes or until mixture achieves the consistency of raw cookie dough.


4.   Measure out small amounts of mixture with a teaspoon or melon baller. Oil your hands with a small amount of coconut oil, and form each small teaspoon of mixture into uniform balls. 


5.   Roll the balls in the unsweetened shredded coconut and the optional leftover lemon zest.


6.   Line the lemon drops on the parchment lined baking sheet and refrigerate for 40 minutes.


Enjoy! Did you give them a try? Let me know all about it! Come hang out with me online:


Instagram

Facebook

Pinterest

Giveaway Time: Win a FabFitFun Summer Box

FabFitFun Giveaway.jpg

Who’s in the mood to win an awesome giveaway? Yeah? Me, too. Woot!



I’m giving away one of my favorite things, a FabFitFun Box. I’m a faithful FabFitFun subscriber and I just love getting their box of goodies delivered to me. 



If you aren’t familiar with FabFitFun, it’s a subscription box service that curates a women’s lifestyle/heath/wellness box every season and delivers a box of fun to your doorstep every season. 



The FabFitFun Summer Box is full of amazing lifestyle and wellness goodies, so I knew I had to put together another giveaway and send one of these FabFitFun boxes to one of my amazing readers/followers.


Related: Is FabFitFun Worth it for Women Over 40? Plus FabFitFun Summer Box Spoilers

To enter: 

FabFitFun Giveaway Box
  1. Follow @40yearflip on Instagram or Facebook.

  2. Fill in Form Below

  3. Tag a friend in the Instagram or Facebook post for extra entry (optional)


    *Winner will be randomly selected on 6/18/19. @40yearflip will contact the winner to get shipping information. **No purchase necessary. Open to women only, residents of the US and Canada (excluding Quebec.) Must be 21 years or older to enter. Void in Quebec and where prohibited. Prize is comprised of 1 FabFitFun Box for 1 winner. Please note that the FabFitFun Box will not be customizable to the winner. A box has been pre-curated. Skill test required for Canadian residents. This promotion is in no way sponsored, endorsed or administered by, or associated with Instagram or Facebook. 

How to Say “No” and Why Saying "No" Will Improve Your Life

How to Say No to Overcommitting and Avoid Overwhelm

How to Say No

Most women are people pleasers who do not know how to say no. And, not only do we want to please the people in our lives, but we are also often caregivers. We want the best for our families, friends, co-workers, neighbors, etc. So, we do as much as we can for these people to keep them happy, healthy and successful. But what happens when we go too far? What happens when we are so busy saying yes to everyone around us, that we are constantly having to say no to ourselves?




We burn out. We get agitated. We get snappy. Get feel overwhelmed and depressed.




Next to your health, your time is your most precious commodity, and just like your health, you need to take care of your time. To do that, you need to prioritize your time, and you need to make your “you time” a priority as well. Make sure you are doing the things that you really want to do, rather than only the things you have to do. Now, this doesn’t mean blowing off all your jobs and commitments. It just means learning to choose what jobs and commitments are not only good for your financial wellbeing and stability, but also for your mental and spiritual wellness. And it also means learning how to say no.



Related: Improving Brain Health for Women Over 40



The Cool Stuff That Happens When You Learn How to Say No



Learning how to say no firmly yet politely is the first hurdle you’ll face when learning to stop over-committing and better prioritizing your time. There are many health and wellness benefits to learning how to say no:





Saying No Will Save You Time (Obviously)

How to Say No 3

We all know that our time is finite, but even though your hours are limited, you're are in control of how you spend your time. Yes, you have a job and commitments, but make sure you’re choosing the right commitments. Make a list, either an actual, physical list, or a mental list, and prioritize your outside commitments. 




Obviously, you need to eat and live in a home, so work will probably rank pretty high on that list, along with paying the bills and keeping the kids alive and out of danger. Work your way down until you get to the commitments that you no longer see as constructive or that bring you happiness. 




Hate going to PTA meetings even though you’ve been the PTA President since your little princess was in Kindergarten? Guess what? Someone else is waiting in the wings and will gladly take that burden onto themselves. Let them. 




Do you always cook a big family meal on Sundays and have the family come around, but lately, you wish you could go to the beach and finally relax on Sunday instead? Guess what? Your family won’t starve if you go the beach one Sunday. Heck, order them some take out if you must. But get thee to a beach! 




Don't let other people dictate how you spend your time, especially if it’s something you don’t want to do, even if---especially if—it’s something you do purely because everyone expects you to. 

Saying No Will Reduce Your Stress




Have you ever agreed to do something for someone and immediately regretted it, leading you to feel stressed about making time and taking the effort to get the requested task done? Yeah, been there, done that…a million and one times. 




Stress causes as many health problems as a poor diet. And one of the top reasons we as women feel stressed is because we are over-committed. We have to find a way to strike a balance between committing ourselves to the needs of others and taking the time to care for ourselves. 


Related: Self Care Activities to Flip a Bad Day into a Great One


Saying No Will Help You Feel Stronger and Energized




When you make yourself a priority and learn how to say no to someone else, you're actually learning how to say yes to yourself. And, if you’ve said no in a firm but polite manner, the person you let down should not begrudge you. If they do, guess what? They didn’t deserve your dedicated time in the first place. Once you learn how to firmly and politely turn down requests for your time, you will notice that your self-confidence will get a boost. The more you practice saying no, the easier it becomes. 

How to Say No 2

Assisting with projects you really don't have time for drains your physical and emotional energy. Pour your energy into the activities and commitments that nourish you in some way, be it financially, emotionally, or physically. This will make you more fulfilled, energized, and successful. 



Why are We So Afraid of Learning How to Say No?



Why are we so compelled to do everything that is asked of us? We even do things for other people that we put off doing for ourselves. This is crazy pants. And, what’s even crazier is that we know it’s crazy pants, but we still say yes because: 



Women Have a Natural Desire to Be Helpful and Act as Caregivers



We’re too damn nice all the time. And don’t get me wrong, being nice is a good thing. But not when it comes at the sacrifice of our own happiness and productivity. Remember, you're only one person. You can't help everyone, and the person you need to help first is yourself. 



 

We as women tend to give and give and give until we are empty, and then we are not only left with nothing to give ourselves, but also, with nothing to give to others as well. So, if you feel guilty turning down a request, even though you know it’s going to cause you stress and less time for yourself, remember that if you are empty, you can’t give, and that doesn’t help anyone.





We are Afraid that Saying No Will Make the Other Person Mad at Us

Just Say No 4

We are so afraid of upsetting other people that we are willing to upset ourselves. Do you dread the possibility of making someone mad at you? Do you lose sleep worrying if you do enough for someone?


Yes?


Then, congratulations! You are a people pleaser. That is great for everyone in your life, except for you!




Remember, if you politely decline someone and they react with anger, they don’t appreciate you. They just appreciate what you can do for them. 



How to Say No--Literally




"I’m sorry, but now is not a good time."




This is the classic polite decline, and that’s because it works; it’s a way to say “no” while at the same time, not make the person feel personally rejected. This phrasing demonstrates that you would have been willing to help, if you had the time, but unfortunately, you just aren’t able at this time. It’s not important to explain why it’s not a good time. You don’t owe anyone an explanation on your busy schedule (except maybe your mom or your boss--maybe.)  




"I’m not sure if I’m able to. Can I get back to you?"




If you need time to assess if you want to commit to the request or not, this is a polite way to give yourself the time to think it over. This particular phrasing implies to the listener that you would like to be helpful, but you might have other commitments and you need time to look over your schedule, or you are waiting to see if a time slot will open up in the future.




"I don’t think I’m the best person to help you with this."




How to Say No 5

Do not agree to do something that you don’t know how to do, even if it’s embarrassing to admit that your skills fall short in a certain area. And, worse, don’t agree to do something that you aren’t skilled in and then cram to learn the skill, taking up even more of your time. If, however, you know someone who does have the ability or experience, don't be afraid to suggest pairing them up. If it's a workable match, both participants will thank you for it.




"Sorry, but I can't."




It might seem impossible to you that you’d ever be able to just straight up say that you are sorry, but you can’t. However, every time you do, saying "no,” gets a little bit easier. Remember, this is the most direct response you can give to someone who is asking for help.




 

So, Just Say No




Learning how to say no probably won’t come naturally to you at first. For some people, it will always be a struggle, but you are given only a finite amount of time, and you need to take care of your own health and wellness. You are not required to help everyone with every request they make of you. 




Remember, saying no does not make you a bad or selfish person. And when you focus on being productive for yourself, it generally makes you healthier and happier. 

Do you find it hard to say no? Let us know in the comments.

Review: Miracle-Gro Twelve Indoor Growing System

Miracle Gro Twelve Review

40yearflip’s Review of The Miracle-Gro Twelve Indoor Growing System

I came home the other day to a huge package from Influenster and inside was this super cool MiracleGro Twelve from MiracleGro. They sent me this amazing indoor growing system for free, so I could test it out and let you all know exactly what I think of it.


The MiracleGro Twelve system is available on Amazon.com.

Size: First off, as I mentioned it comes in a huge box. This isn’t your little counter-top herb garden, this is a side table morphed with a water-based growing system, so you can actually grow a mini garden, right in your kitchen! It’s compact though, so it doesn’t take up too much space. I have a medium-sized kitchen and I was able to comfortable find a spot for my new indoor growing system.



Related: Is FabFitFun Worth it for Women Over 40


Set up: It claimed that I would be able to set the system up in 20 min. I was skeptical, but I timed it, and it really did take 20 minutes (23, but who’s counting! lol) If I can set it up, anyone can. It was really a matter of 8 screws, and the rest just popped together. Some of the screws were difficult to access, so I had to flip the system upside down, however, it’s neither too heavy nor too large, so I was able to put it together without much trouble on my own.



App: The app helps you set it up, giving detailed, step-by-step instructions that are super easy to follow. And, then it syncs to your phone so you can control the system from your smart phone. It will tell you when you plants need to be watered, it automatically schedules the growing light, and it tells you when to add nutrients. It also will tell you when your plants are mature and ready to harvest. 

The light is quite bright, so if you need to, you can override the automatic light cycle or change the light schedule to fit your schedule.

The app has you input which exact plants or seeds you’ve planted so that it can send your automatic updates on how your plants should be progressing, when each individual plant should be harvested, or pruned, and when you should add in nutrients or water. So cool!

My Garden: I decided to start with small plants from my local garden shop. I got basil, rosemary, yellow cherry tomatoes, and mustard greens. Planting them in the system took like 5 minutes. I can’t wait to have a continuing supply of fresh herbs, tomatoes, and salad greens, growing right in my kitchen. This is a food lover’s dream, right? 



Related: Clean Eating Breakfast Tips and Recipes


I’ll be updating the progress in my stories on Instagram, so keep an eye out! Fingers crossed that I suddenly grow green thumbs, or this this is foolproof. Because I really want to be an indoor growing system to table kind of girl! lol



Get the Miracle-Gro Twelve Indoor Growing System at Amazon.com.

Are we friends on Instagram? Facebook? If not, come and join me and use the hashtag #40yearflip, so I can see you and hang out together. Don’t forget to keep an eye out for my updates in stories to see if I’m able to keep my plants alive. I don’t have the best track record, but I have high hopes for this system!


This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

Is FabFitFun Worth it for Women Over 40?

One question I get a lot is if I think FabFitFun is worth it for women over 40!

I sort of (and by that I mean absolutely) have an obsession with subscription boxes. I won’t even tell you how many I get, but I love them. They have made my life so much easier (I hate shopping but I love having things) and I have discovered so many great products that I never would have tried otherwise. And, they are always a bargain. Even if there’s something in the box that I don’t want or personally like, I can always find a friend (or a teenager who lives in my house) who will want it.

With that being said, what about FabFitFun, specifically? Is FabFitFun worth it for women over 40?

Of course FabFitFun is worth it (I’m sure you knew I’d say that.) I know that a lot of you have seen the boxes online, being opened up and “revealed” by younger celebrities and YouTu-lebrities, and Insta-celebrities, and you are probably thinking that it’s for a younger crowd. Especially since it’s priced at only $49.99 for a big box of goodies, but I think it’s great for us over 40s.



Why Is FabFitFun Worth it?

FabFitFun is a box that curated for women and full of beauty, wellness, fashion, and household items. Each season they send you a box full of goodies, chosen specifically for women. They box normally costs $49.99, but I have a coupon (of course, because I love coupons!) Use this link and coupon code HEATWAVE to save $10 off! So for, $39.99, you’ll get a box full of great stuff that’s guaranteed to have a retail value of over $200.

It’s a Fantastic Value

The number 1 reason is because it’s really affordable, and because, as I said, I’ve got a coupon for you! Use this link and coupon code HEATWAVE to save $10 off! Regularly $49.99 a box. My last box was filled with awesomeness that was valued at $350!

I'm really excited about the summer box. They've already released some spoilers (see below) and I think this will be the best box yet.



They Offer Customization

They now let you customize more of the products in your box than ever! With subscription boxes, you used to get whatever you got, but now you can customize and choose the products that work best for you and your lifestyle, making FabFitFun even more worth it for women over 40. Based on the spoilers for the FabFitFun Summer Box, I’m going to have a hard time choosing (and I already know that I’m going to get at least 2 boxes!)




Discovering New Products

My favorite reason for belonging to so many subscription boxes is being introduced to products and lines that I would not have sought out on my own. Many of my now favorite beauty, fashion, and household products and brands have been discovered through my subscription boxes, especially through FabFitFun. They regularly feature brands I love such as Elemis, Forero Fofo, Tulsa, Grown Alchemist, Tribe Alive, Sol de Janeiro, and so many more. And, of course, you get to try these regularly pricey brands for a fraction of their retail costs.

This lets you get items that would normally be “splurge” type items, or even products that you would usually skip over because they are out of your price range. I have been able to try so many high-cost items cheaply with FabFitFun. And, since the boxes contain wellness and beauty products such as face masks, salt baths, and essential oils, it’s a great excuse to give yourself a little pampering. And, we all deserve some pampering. Remember, one of the mottos here at 40yearflip is that self care is not selfish. Self care is essential.

Related: Self Care Activities for Women Who Have No Time for Self Care



The Edit and Add On Sales

With every box, they also run a sale that’s private and available only to FabFitFun members. This is where I buy ALL of my beauty and personal items that I don’t get in a subscription box. The prices are always amazing and they offer a wide variety of brands and goods. With the last sale, they had a wide variety of products from free samples of jarred pesto to thousand(s) dollar couches and beds, and everything in between.

Also, with the edit sales, they often feature brands that have been in current and past boxes, so if you try a product and love it, you can usually pick it up again at a great discount in an edit sale, rather than going to the mall and paying full price.




The Products are Worth It

Even though you are only spending $49.99 ($39.99 with this link and code HEATWAVE for 40yearflip friends) the products are worth so much more. Like I mentioned earlier, my last box was valued at $350. The value of the box varies based on your customization as some products have a higher retail value than others. So, at that price, if one of the products isn’t your favorite, it’s still a great value. FabFitFun guarantees that every box has a retail value of over $200.


I'm really excited about the summer box. They've already released some spoilers and I think this will be the best box yet. Here are some of the products you can choose from for your box during the customization period:

Sutra Professional Marble Mini Travel Blow Dryer – Listed Value $60

Is FabFitFun Worth It 6


111Skin Rose Gold Brightening Facial Treatment Mask (Set of 5) – Listed Value $160

Is FabFitFun Worth It 7


Spiritual Gangster Robe Jacket – $60 Listed Value (I don’t have a photo of this at this time)


Vix Blue Lotus Shaped Towel — $50 Listed Value

Is FabFitFun Worth It 8


A Sol de Janeiro Brazil Set : Sol de Janeiro Brazilian 4 Play Moisturizing Shower Cream-Gel – Listed Value $25 and Sol de Janeiro Brazilian Bum Bum Cream – Listed Value $20

Is FabFitFun Worth It 9

Summer & Rose Navy Diamond Tote – Listed Value $50

Is FabFit Fun Worth It 5
Is FabFitFun Worth It 10
Is FabFitFun Worth It 12



I seriously want all of it (Except, maybe that felt board. But I know a teenager who’d want it!)

So, as you can see, FabFitFun is worth it for women over 40, and for just about woman. I think the variety and value make it ideal. Don’t forget to Use this link and coupon code HEATWAVE to save $10 off!


What’s your favorite spoiler so far? Tell us in the comments below!

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

Improving Brain Health for Women Over 40

Women Over 40 and Brain Health

 

Brain Health

Do you ever walk into the kitchen and totally forget why you went there in the first place? Ever drive to work on autopilot when you were supposed to be driving to the grocery store? Do you forget your daily tasks if you don’t write them down?

 

Once we hit 40, it seems that our brains aren’t always able to keep up with our busy, daily lives. Brain health is something we don’t think about too much, but maybe we should. So, let’s explore what affects brain health, and learn some easy health and wellness flips that we can incorporate into our daily lives in order to improve our brain health.

 

How Does Daily Stress Impact Our Brain Health?

 

 

Stress Can Damage Your Memory and Brain 

 

When you are stressed, do you ever get the feeling that your mind is racing from one thought to the next, and it’s hard to concentrate on just one thing? When we get stressed out, the host of chemicals that are responsible for our thoughts and memories start acting and reacting at faster rates than we are used to. This creates a sense of panic and unease in our bodies and leads us to feel emotionally overloaded. No fun.

 

 

Stress Can Change the Structure of Your Brain 

Click on the picture to get your free guide!

Click on the picture to get your free guide!

 Stress is such a powerful set of reactions and emotions that frequent stress can actually cause your brain to shrink in size, diminishing your brain health. If you continually experience high levels of stress over a long period of time, the structure of your brain can change. Studies reveal that humans who have gone through trauma and prolonged stress can lose brain cells and their brains can actually decrease in size and slow in function. 

 

 

So, What Can You Do to Improve Your Brain Health and Combat the Effects of Stress on Your Brain?

 

How to Increase Your Brain Health

 

Luckily, there are quite a few health and wellness flips we can make in order stop or reverse the effects of stress and improve our brain health, especially for women over 40.

 

 

Get Your Dose of Omega 3 Fatty Acids

 

One of the most important nutrients you should be incorporating into your diet for you brain health is your Omega 3s. Omega 3 fatty acids help your brain retain its plasticity, and there help to nurture the part of your brain that stores memories. So be sure you’re getting enough Omega 3s. You can take a supplement, or eat a diet rich in the following sources of Omega 3s.

Improving Brain Health

·      Dark leafy green vegetables

·      Chia seeds

·      Flax seeds

·      Oily fishes such as salmon, mackerel, trout, and sardines

·      Walnuts

·      Fish roe (caviar)

 

 

 

Bust Out Those Journals

 

I know I’m always harping on you to start journaling for your health and wellness, and I’m about to do it again! Writing is such a beneficial exercise for your brain health, because it employs several different parts of your brain, being a physical activity, a mental activity, and one that also ignites creativity. Writing also relies on your ability to recall information—this is why it seems easier to remember things when you write them down. The more you exercise these different parts of your brain, the better your brain health will be.  

 

 

Eat Less Sugar

 

Sugar is one of the most addictive substances we eat. Most women will tell you that they have a sweet tooth. However, studies have been linking sugar to a decrease in cognitive function. Sugar gives us high and low energy spikes, and can lead to brain fog, confusion, and a reliance on a sugar buzz to keep us going in the middle of the day. Reducing sugar intake reduces the severity and frequency of inflammation in the body. This inflammation can lead to bloating, intestinal diseases, increase in allergies, exhaustion, and even brain fog. 

 

Related: How Sugar Ages You From the Inside Out and What to Do About it



Brain-Boosting Activities

 

Get your gears moving and your brain warmed up by stimulating your brain and improving brain health. Your brain is just like the muscles in your body, you have to use it to keep it in top shape.

 

 

Have Fun and Stimulate Your Mind with Games

 

Studies have shown that the mind can become sharper through the use of games such as word puzzles, Sudoku, jigsaw puzzles, and any other game that forces you to think and challenge your mind. Not only are these games fun, but they’ve been found to improve several areas of development including memory, global cognition and has even been shown to slow the effect of cognitive impairment brought on by disease. 

 

Get Creative

When you participate in creative activities, you brain lights up with imagination. Even if you haven’t created anything since you were a kid, you still have creativity inside of you, just waiting to bust out. Creating something, like art, writing, drawing, or crafts, not only gets your brain working to improve brain health, but people who are creative on a regular basis are happier and say that they feel more balanced after taking part in creative activities.

Need some ideas to help you get creative?

Related: Using Creativity as Relaxing Self Care For Women

 

Dive into a Good Book

 

Improve Brain Health

Reading is great way to stimulate your mind and promote brain health. Scientists have been measurably track brain health improvements in people who start to take time to read. Frequent readers develop complex social skills that people who read less might lack. Reading also engages your imagination and makes your brain create images, sounds, thoughts, and ideas it normally wouldn’t have to invent if you didn’t read. This keeps your brain working in several different ways, and helps improve brain health.  

 

 

Get More Exercise

 

Over the course of a person’s life, the amount of exercise they get can play a role in how their mind develops. When scientists studies the brains of athletes after performing, they have found an increased connectivity in the frontal cortex of their brains. That part of the brain is where you process plans for the future, weed through choices, and perform similar tasks in a day. 

 

And, you might notice that when you exercise, you release stress. And, remember what I’ve already told you about stress and brain health. Releasing stress, especially through exercise, is one of the most beneficial activities you can do for you brain health and your overall health.

 

 

Meditate

 

Taking time to meditate is a great way to release stress and center yourself. But, did you know that studies have shown that meditating can increase your IQ? Win, win, win. 

 

Learn how: How to Meditate for People Who Don’t Meditate and Didn’t Ever Think They Would

Essential Oils for Improving Brain Health

Essential oils can be used to improve brain health and increase brain function. When you inhale essential oils, the tiny particles that make up the diffused oils, stimulate your olfactory receptors. These signals go right to your olfactory cortex and the limbic area of your brain, which is the part of your brain that controls feelings, emotions, memories, hormones, attention span and blood pressure/heart rate. This is why essential oils can benefit not only your physical health, but your mental health as well.

Rosemary

Rosemary is an earthy and homey scent that you can pair with a citrus oil such as Wild Orange or Lemon essential oil; it clears mental confusion and soothes feelings of tension. Diffuse Rosemary while you are working or reading to heighten alertness and focus.

Peppermint

Peppermint is naturally refreshing and invigorating. Use peppermint to lift your mood and get you motivated to learn or work.

doTERRA Motivate

Motivate is a unique doTERRA blend designed to elicit “feelings of confidence and courage will replace negative emotions like guilt and pessimism, with the doTERRA Motivate Encouraging Blend of mint and citrus essential oils.”

Herbs for Improving Brain Health

 

Nutrient rich foods like herbs give your body a punch of nutrients. And, different types fo herbs have different effects on our brain activity and brain health. 

 

 

Click the Picture to Get Your Free Clean Eating Mini Cleanse!

Click the Picture to Get Your Free Clean Eating Mini Cleanse!

Ginkgo Biloba

 

Ginkgo Biloba is used to help increase brain functionality. Ginkgo Biloba thins the blood and allows it to pass through your blood vessels more easily, even in the brain. Your brain needs a constant supply of oxygen-rich blood to function, and taking Ginkgo Biloba helps get extra blood pumping through your brain. 

 

 

Tulsi

 

Tulsi is another herb that can help you to get more blood to the brain. Be careful, however, to be sure that you avoid taking it with blood thinners or if you suffer from hypothyroidism.

 

 

Ginseng

 

Ginseng is one of the most popular herbs in the world, and it’s used by millions of people who are trying to gain a boost of energy and focus while working or studying. It helps your body to deal with stress, and it can help you to age more gracefully, so it’s always a good addition to any morning herbal tea routine as well. 




Brahmi

 

Brahmi is often associated with aiding nervous system stress. Some studies have shown that it can be used to effectively reduce anxiety and increase memory recall functions. In some case it’s had positive effects on conditions like insomnia. That makes it a great aid to cope with all sorts of issues that stem from sleep disorders. Some people report that they become slightly more creative as well.

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

Clean Eating Breakfast Tips and Recipes

Clean Eating Breakfast

Clean Eating Breakfast.jpg

One question I get asked a lot is how to manage clean eating for breakfast. So many of us are accustomed to eating processed cereals, pre-mixed yogurt and fruit with added sugars, and toasted bread products in the morning, that clean eating for breakfast sounds like a difficult challenge.



I assure you, it is not. In fact, clean eating breakfast recipes are delicious, filling, and satisfying. And, they don’t have to be complicated, especially first thing in the morning.



Clean Eating Breakfast Tip 1: Shop for Clean Foods with a List


First thing’s first, you have to have clean foods in your home in order to prepare clean foods. So that means, you’ll have to do some grocery shopping. I suggest always having a list before shopping. I don’t know about you, but once I hit 40, I had to start making lists of anything and everything I needed to actually remember.



I make monthly and weekly meal plans out with coordinating shopping lists. I send the list to myself on my phone so that I am sure to have it with me when I shop. That way, I never forget that one super-important ingredient I need, AND, just as importantly, I never overshop and blow my food budget on things I don’t really need. I try to minimize my food budget by buying exactly what I need because I hate throwing away unused produce and other grocery items; it’s a waste of money, resources, and is bad for the planet.



If you have Instacart (get $10 off with link) or Amazon Fresh in your area, I highly suggest using them. They deliver all your groceries to your door. I find ordering groceries online is much easier than shopping in the store. I just go down my grocery list, type everything I’m looking for in the search function, and choose my groceries. Then, I save my cart for next time, since there are a lot of staples that I order on a weekly or bi-weekly basis. Easy, peasy.



In the grocery store, stick to your list. Do not be tempted by the toaster pastries, the “low-carb” cereals, or the instant breakfast drinks. None of these are your friends. The foods you want are mostly located in the produce section, meat and seafood aisle, and dairy aisle (but purchasing non-dairy items.) When shopping for your clean eating breakfasts, you want to purchase foods that are unprocessed, without any added sugar, are gluten free and dairy-free.



Foods to Avoid:


Clean Eating Breakfast 2

·      Added sugar and artificial sweeteners  

·      Alcohol

·      Corn (grain)

·      Dairy

·      Gluten/Wheat

·      Nitrates (lunch meats)

·      Processed foods

·      Processed meats (sausages, hot dogs, etc)

·      Soft drinks

·      Soy products

·      White potatoes

·      Yeast (bread, cakes, etc)

Clean Eating Breakfast Tip 2: Prepare as Much as Possible the Night Before



You already know how important it is to have a morning routine, right? So that you start your day off in a peaceful and organized manner that, hopefully, will set the tone for your day. If you are pressed for time in the morning, and who isn’t, prepare as much of your clean eating breakfast foods in the evening the night before and stored in mason jars. If you don’t have a supply of mason jars, get some! They are so handy and can replace a lot of single-use and multi-use plastics in your home. Get a variety of sizes for different needs:

  • Use 8 ounce jars for drinks (easy to measure out your 8 8oz cups of water a day), snacks, salad dressings and sauces. Also, 8 ounces are great for overnight oats, and chia seed puddings.

  • Use 16 ounce jars for smoothies, and the perfect lunch-sized portions of soups, and mason jar lunches.

  • Use 24 ounce jars for larger portions of soups/lunches, mason jar salads, and larger portions of smoothies (sometimes I have do this and have half in the morning and put the lid back on and take the other half with me for a mid-morning pick me up!)



  • Smoothies can be made the night before and stored in mason jars.

  • Your morning lemon water can be made either in a mason jar the night before, or it can be made in a large pitcher and last for several days.

  • Gluten-free overnight oats or chia seed puddings are prepared the evening before and soak overnight to be ready in the morning. (Again, use those mason jars!)

  • Breakfast-friendly soups (yes, I said breakfast-friendly soups!) can be prepared and stored in containers or mason jars.

  • Quinoa can be made for dinner and repurposed as a hearty gluten-free breakfast the next morning.




Related: Flip Your Mornings from Frantic to Fantastic with a Morning Routine





Clean Eating Breakfast Tip 3: Get Hydrated Before You Eat




Start every day off with a glass of lemon water before you have a single bite of your clean eating breakfast.

  • Get a big old mason jar and fill it 3/4 with filtered water.

  • Get half a lemon and squeeze it in.

  • Drink it up!






Related: Why You Should Start Your Day off With a Glass of Lemon Water







If you want to start your day off with a punch of antioxidants and a boost of energy, try incorporating matcha into your daily routine as well.



Related: Why You Should Have a Shot of Matcha in the Morning





Clean Eating Breakfast Recipes



Clean Eating Breakfast Smoothie

Clean Eating Breakfast Smoothie

1 ½ cups coconut water (or regular water if you don’t have coconut water on hand)

1 banana

1 orange, without peel

2 tablespoons chia seeds

1 handful berries

dash of turmeric



Combine all ingredients in your blender, and blend until smooth. For cold milkshake-like smoothie, add ice and blend. If necessary, add more liquid to achieve desired consistency.



Coco-Berry Chia Pudding

Serves 2

1 cup almond milk

1/2 cup of chia seeds

1 handful fresh berries (whatever is in season and on sale!)

2 tablespoons raw honey

1 teaspoon cacao powder

dash of cinnamon

dash of ground ginger

Mix the almond milk, honey, cacao, cinnamon, ginger in a bowl. Once it is well mixed, add chia seeds and mix again. Allow the mixture to set overnight. In the morning, add fresh berries of your choice.





Pepper and Egg Boats

Serves 2

2 large bell peppers (red or yellow)

4 large eggs

Sea salt and black pepper, to taste

1 avocado, sliced

Preheat the oven to 425 degrees F.

Place the peppers stem side up on a flat surface. Slice the peppers from the stem, down towards the surface. Remove the seeds. Place each pepper half on a baking pan, preferably lined with aluminum foil or parchment paper. Crack one egg into each pepper half. Season with sea salt and black pepper. Place in a hot oven. Bake for 15 to 20 minutes. Serve topped with sliced avocado.



Dairy-Free Greek Yogurt with Strawberries

Serves 1

Clean Eating Breakfast Yogurt

1 cup vanilla non-dairy Greek yogurt (I prefer coconut milk yogurt)

1 cup fresh strawberries, sliced

2 tablespoons dried, unsweetened coconut (optional)

¼ cup gluten-free granola

Add the yogurt and strawberries to a serving bowl. Top with coconut and granola.









Breakfast Quinoa



Quinoa is super-popular, and for good reason, it’s a protein that you can eat as if it were a grain. A lot of people think that quinoa is a grain, but it isn’t, it’s actually seeds. Quinoa is healthy and gluten-free, so it’s an excellent alternative to grains for those of you who are grain free. And, even if you aren’t grain free, quinoa is nutty and delicious and very satisfying.

I make a huge batch of quinoa up every week to add to my meals. I make it directly in my under-$30 rice cooker, just following the basic directions for rice and it comes out perfectly every time.


I toss it in my salads for protein. I make quinoa and veggie bowls for dinner. And, I have Breakfast Quinoa on mornings when I want something warm, homey and filling.


Breakfast Quinoa


Ingredients:

1 1/2 c cooked quinoa (from your weekly, pre-made batch)

1/2 c halved cherry or grape tomatoes

2 c baby spinach

1 egg prepared to your liking—I like poached best

1/4 tsp salt

1/8 tsp garlic powder

1 tsp Italian herbs

2 tbsp olive oil

Put halved cherry or grape tomatoes in a deep-sided bowl and season with salt, garlic powder, and Italian herbs.

Stir in olive oil

Add warmed, cooked quinoa to bowl.

Top with spinach and egg.

Enjoy!

And there you have lots of great clean eating breakfast ideas to try to incorporate into your clean eating menus.


For a limited time, I’m offering my 40yearflip’s 4-Day Mini Cleanse for free to anyone who wants to reboot, refresh, and cleanse your body so that you can feel healthier, balanced, and more energetic. You’ll learn how to introduce clean eating strategies into your life. And I’ll provide you with all the recipes and tips you need to complete a 4-day clean eating challenge with no starvation, no all-liquid dieting, no potions or powders, and no gimmicks—just good, yummy clean-eating recipes. Because you deserve to do this for yourself, and because I believe in you.

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

5 Strategies to Learn How to Live in the Moment and Tap into your Intuition

Flip Your Mindset and Flip Your Life by Learning How to Live in the Moment

Learn-How-to-Live-in-Moment.jpg

Being stuck in blah-mode is like living your life on autopilot. You know, just getting through the day to day in a fog, not paying attention to the world around you, not getting out there and slaying your goals, not being in touch with your body and feelings. It’s just blah. I spend a huge chunk of my adult life living without intention, and stuck in my head instead of in the moment, all day, every day. And then I learned how to live in the moment and with intention, every day. And now, I look back on those lost days and realize how much I regret living years in blah mode.

Read More About Blah Mode Here: Why Living and Eating With Intention Will Change Your Life for the Better



How did I flip from floating through life, numbing out on food and social media, thinking that I'll get to my to-do list tomorrow, and tomorrow, and tomorrow and never, to learning how to live in the moment? 



By living with intention and learning how to live in the moment using these 5 tools:



1. Stay mindful: It is important to notice the small details of life and environment around you—this is the basics of learning to live in the moment. Observing more of the world around you nourishes your mental state, and mental well being is imperative for an intuitive soul. Check in with yourself throughout the day and ask yourself if you are actually living in the moment. When you walk, feel your feet pressing into the ground, hear the sounds around you, feel the temperature of the air. Just be where you are and let all your 5 senses work for you. When you feel disconnected, a good trick is to implement the 5 Sense Flip: check in with your senses and ask yourself--What do I see? hear? smell? feel? taste? This is a great little flip to pull you out of the blah-zone and into living in the moment. Try it!



Ideal Times to Try Out the 5 Sense Flip to Living in the Moment:

  • When you are out walking the dog, or just out walking yourself (even if it’s just to the mailbox.)

  • When you are eating! Try to avoid eating at your desk, in front of the TV, or while doing anything other than eating and socializing. Eating should be something you focus on and enjoy—savor those meals! And it’s a communal time, a time to check in on the people in your life. Try to have family dinners around the table as often as possible.

  • When you find yourself driving on autopilot (You know what I’m talking about; you decide to stop at the store on the way home from work, and only realize that you didn't turn left to go to the grocery store once you’re in your own driveway.)

  • When you are with family and friends. It can be so easy to drift back into your own head when your teenager is telling you all the latest gossip about a fight that broke out between YouTube “stars,” whom you’ve never heard of, and start daydreaming of the next vacation you’re planning to take. (Can you all tell I’m using a real life example here?) But, this is the time to deploy the 5 Sense Flip, and be present mentally with the people you are present with physically. Yes, even teenagers! lol



2. Check in with your body: Intuition is often dismissed as random emotions or an insignificant, random thought inside your head that is often ignored. This is because you haven’t learned to live in the moment, and so you are out of tune with your body. Intuition could present itself as a warning sign such as unexpected goosebumps or an uneasy feeling in your gut, or it could be a fluttering of your heart with excitement. Pay close attention to these feelings and see if you can connect what your body and mind are trying to tell you. Trust your gut a little more than usual this week and see if you discover something about yourself.

3. Avoid overeating, especially out of boredom or for a food high: Did you know that overeating is detrimental to not only your physical health, but to your mental health as well? Eating too much makes you feel bloated and depresses your mental abilities, such as concentrating. And, we all know the terrible feeling of coming down from a sugar high or food high and regretting the poor choices we've made. When we aren’t living in the moment, we tend to eat zoned out or based on emotional needs rather and physical needs.

A healthy body and a healthy mind go together. That's why here at the 40yearflip, we aren't concerned as much with weight loss for attaining a "perfect body," as we are with wellness--body, mind, and spirit. Our goal is to always eat mindfully and, if we do so, weight loss will be just an added bonus! Once you learn to eat with intention, your relationship with food changes, and you no longer have to “diet.”

Read More: Flip from Emotional Eating to Mindful Eating



4. Boost your psychological immune system: Just like with physical health, you need to boost your mental health immunity. That way, things that used to get you down won't anymore. Develop a positive outlook towards life and your environment. Staying optimistic, forgiving others, being more easy going, managing stress and avoiding mental trauma all add up and can enhance your psychological well being. This doesn't mean be blindly positive and ignoring when things go wrong. There's a huge difference between being positive and being blissfully ignorant! A person with a positive attitude is living in the moment, and is able to recognize when something is wrong, but they've just learned to proactively take on the challenge of a bad situation instead of wallowing in it. 




5. Learn to trust your intuition: Intuition is that small voice inside us--the one that guides us through the dos and don’ts of life. Your brain and body tell you when you need to exercise, when you need to eat a salad instead of a pizza (or the opposite, sometimes, you just need to eat the pizza--the important word here is SOMETIMES), when you need a self-care day, but often, we just aren't listening. Try to tune into your intuition by living in the moment and listing to that little voice inside your head, and by using these flips and strategies, and see if you can get more in-tune with yourself and living in the moment this week! 


Hey, 40yearflip friends! Are you hanging out with me on social media? I hope so because I’m rather social. So, drop on in and be sure to say hi to me or hashtag a photo of yourself #40yearflip.

Hang out with me here: Instagram

Find the 40yearflip Facebook here: Facebook

Come Pin with me here: Pinterest