How to Manage Snacks While Detoxing or Eating Healthy

Choosing Healthy Snacks While Detoxing or Eating Healthy

Are you a snacker? Do you find yourself roaming to the kitchen and rifling through your snack drawer or refrigerator? What types of snacks to you reach for?

We all snack, but some of us snack more than others. And, some of us snack better than others. 

Snacks While Detoxing

I have a few rules to follow when it comes to snacking to keep me on track:

1.    Be prepared ahead of time with wholesome snacks so that I don’t reach for the less wholesome ones. This could mean stocking up on healthy premade snacks or chopping up veggies and fruit to have on hand. If you don’t have time for either of those things, the internet is your friend! 


My favorite online snack sources:

Thrive Market: Thrive Market is like a giant health food store, all online, but with way cheaper prices! They have everything from snacks to bath salts, and even baby and pet supplies. 

Their foods section, including the snack section, is broken down by dietary specifics, which is great if you follow any sort of diet or eating philosophy or have an allergy, including vegan, kosher, paleo, nut-free, and more. Follow the link I provided for 25% off your first order.


Nature Box: Nature Box is a snack-lover’s paradise. They have nothing but tons, and tons, and tons of healthy but tasty snacks. You can even automate your snacks so that your favorites come to you on a regular basis, without your having to lift a finger. And, you all know how much I love automating shopping! And their customer service is super; if you don’t like a snack, they refund your money. Use the link provided for $25 in free snacks.

 

My Daily Harvest Fix

My Daily Harvest Fix

Daily Harvest: Daily Harvest is my jam. They deliver super-healthy smoothies, soups, frozen meals, and breakfasts to you in handy-dandy to-go cups. My freezer is full of their smoothies. Daily Harvest smoothies are packed with superfoods and they are SO GOOD. This way, even if I’m in a rush, I know I can zip one up in the blender, put my reusable straw in the cup, and dash, knowing I have a crazy-healthy snack or breakfast with me. Use the link provided for 3 free smoothies or other items from their shop. 




2.    If I do reach for a sweet treat or indulgent savory snack, I make sure I stop everything I’m doing and really enjoy the heck out of it. By that I mean, really taste it and take my time eating it in a deliberate manner. Which, ladies, means not in front of the TV, not while scrolling through Facebook. Just be with your indulgent snack. And, then, when you are done, DO NOT feel guilty about it. Instead, be sure that going forward, in the nearest future, you make healthy choices.



3.    I never let myself get super hungry. When you’re hungry, that’s when your cravings kick into high gear and your willpower is down, causing you to make less-than-awesome choices. Healthy, conscious snacking keeps your metabolic engine running smoothly all day, helping your body process and digest food constantly and in small amounts.  This is much easier on your digestive system than trying to process three large meals. Incorporating healthy snacks can help you maintain a healthy weight and keep your energy levels at their best. 

Here are some of my favorite healthy snacks: 



1.    Yogurt with Fruit and Nuts or Seeds

This is such a reliable snack because it is a great combination of protein, healthy fats, and fiber. If you eat dairy, choose Greek yogurt, which is high in protein. If you stay away from dairy, there are a lot of great dairy free yogurts available; my favorite is coconut milk yogurt. 

 

2.    Piece of Fruit & 10 Almonds

Any fruit sweet enough to curb your sugar tooth,  plus the fat and protein found in almonds will sustain you and your blood sugar, leaving you feeling satisfied. 

3.    Smoothies

Smoothies, especially green smoothies, are a perfect snack, and a great addition to a weight loss plan because they can pack a big nutritional punch and are easy to digest. Adding avocados, spinach, or kale for major health benefits like vitamins and fiber, and throw in berries, apples, cherries, peanut butter, or bananas for protein and flavor.  

 

4.    Vegetables and Hummus 

Hummus is packed with protein to keep you fuller, longer, and it’s creamy so it satisfies your cravings for something creamy and indulgent. One of my go-to snacks is to cut up Romaine lettuce into chip-sized bites and scoop up some hummus. I top my hummus with Zaatarto add even more savory goodness! 

 

5.    Celery Sticks with Sunflower Butter

Sunflower butter is an excellent nut-butter alternative. It is creamy and savory and tastes like an indulgent snack. The fat content of the sunflower butter satisfies your cravings and keeps you full until the next meal time. And the crunch of the celery is so satisfying. 

Smoothies for Detoxing

Here’s one of my favorite smoothies to make:

Goddess Smoothie:

1 cup spinach 

1 orange, peel removed

11/2 cups coconut water or coconut water kefir

1/2 banana

1 handful of parsley

5 mint leaves


Blend all the ingredients and enjoy! 


What is your go-to healthy snack? Comment below or show us on Facebook or on Instagram with the tag #40yearflip

 

Why You Should Start Every Morning With a Glass of Lemon Water

Drink Lemon Water in the Morning

Lemon Water In The Morning

In our house, which we’ve lovingly named The Mermaid Home 🧜🏼‍♀️, we go through a lot of lemons. I mean like a whole lot! I squeeze it over almost everything to give it that fresh, zingy lemon flavor, I love making a garlicky-lemon salad dressing from freshly squeezed lemons, and most of all, we make lemon water to drink first thing in the morning.

Adding this simple flip to your morning routine is a fabulous idea, if I do say so myself.


So, Why Should You Drink Lemon Water in the Morning?


First off, it gets your hydrated from the start of your day. After your 6-8 hours of fasting and not drinking all night, your body needs fluids like NOW. When we are dehydrated we feel lethargic and moody. This is for sure not how you want to start your day! Not for yourself and not for the people you live with.

I have a rule that I won’t allow myself my much-needed coffee (aka life-giving elixir) until I’ve downed a huge mason jar of lemon water. 


Research shows that drinking lemon water in the morning aids in weight loss. Some research states that drinking lemon water supports weight loss, because the polyphenol antioxidants found in lemons has the ability to tamper weight gain. Others, however, claim that a nice big serving of lemon water in the morning doesn’t inhibit weight gain so much as it just flushes you out and get your gut moving. But, hey, that works, too!

lemonwaterinthemorning


So, as stated above, drinking lemon water in the morning is a good way to get your insides moving, if you know what I mean. The lemon acts as a slight diuretic, whereas the water hydrates. This combination is effective in getting your morning, shall we say “moving,” properly.

lemonwaterinthemorningfirstthing

Citrus fruits are a good source of vitamin C, and are powerful antioxidants that helps protect cells from damaging free radicals. And free radicals actually break down the elastin and collagen in your skin, which, yeah, means more wrinkles. Free radicals not only inhibit your skin from developing collagen and elastin, they actually break them down! This causes not only wrinkles, but also, saggy skin.

And, ladies, that sounds bad enough, but that’s only the tip of the iceberg; these little free radical buggers also increase your risk of developing a lot of really bad issues such as cardiovascular disease, stroke, and high blood pressure. There’s a whole lot of “no thank you” in that list, so bring on the lemon water!


And last but not least, drinking lemon water in the morning can help freshen your breath, and first thing in the morning, we could use that particular type of help. The acid has a cleansing effect. Lemon water also stimulates the production of saliva and helps prevent dry mouth throughout the day. So if you suffer from dry mouth, give lemon water a try. 

So, my 40yearflip friends, let’s do this! Run over to the kitchen and:

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

Get half a lemon and squeeze it in.

Put in fridge for tomorrow so you have it ready to go and with no excuses!

What morning beverages are a must for you in the morning? Let us know in the comments below.

How Sugar Ages You on the Inside and on the Outside

And What You Can Do to Start Flipping Sugar Out of Your Diet

All the toxins we bring into our bodies age us—our skin, nails, hair, and our internal organs. But, next to drugs and alcohol, nothing ages us faster than our most common drug of choice, sugar!

 

Why?

Just say no!

Just say no!

Sugar is everywhere! It is naturally present in most of the foods we eat. Some natural sugars such as honey and maple syrup contain enzymes, vitamins, and minerals. But refined sugar not only is mostly devoid of nutrients, it actually works against your body by depleting minerals and enzymes and creating an acidic environment, which could lead to digestive problems, sinus congestion, cellulite, headaches, mucus in the stool, and allergies. This is how sugar ages you on the inside and out. Not cool.

 

So how does sugar age our skin?

 

Because when you ingest sugar, it bonds with the proteins in your body, and this causes your body to produce free radicals. The words, “free radicals,” sound pretty badass, but trust me, they are bad news for your body and for your beauty. They breakdown the collagen and elastin in your skin; you know, the things that keep your face from wrinkling and sagging. Yeah, not awesome. Not only do they break down colleges and elastin, they also hinder your body from producing more. So, by eating sugar, you make yourself look older now, and prevent your body from tying to fix it! Double ouch!

 

In addition to gifting you with additional and deeper wrinkles, sugar affects your skin in other ways, too, such as increased adult acne, the development of dark spots on your face and hands, and sagging in your neck and chin area. Increased sugar levels can make your under-eye circles darker, causing you to look tired. The production of free radicals, brought on by eating sugar, also makes your skin more sensitive to sun and sun damage. 

 

But, it’s never too late to take action. And, the sooner you take action the soon you can give those free radicals a kick to the curb, and the soon your skin can reboot its collagen and elastin production, and the sooner your body will begin to fill in those fine lines and wrinkles. 

 

I’m not going to lie, a great face cream will help a whole hell of a lot too. And sunscreen, ladies, let’s not forget the sunscreen. But, don’t let beauty products do all the work. Lotions and potions work from the outside and can only do so much. If you really want to look and feel younger, you’ve got to start from the inside. And the basis of that is your diet.

And that’s not all. Sugar has a powerful effect on our emotions and moods, as well. When we consume refined sugar, it has a negative impact on our blood sugar, which leads to irritability, anxiety, poor sleep, hormonal imbalance and can also lead to more serious health problems.


SUGAR AGES US ON THE INSIDE AS WELL! IT CAN:

PinkSugarCandies.jpg

●    Increase risk of cancer 

●     Lead to gastrointestinal problems 

●    Raise your cholesterol

●     Heighten food allergies  

●     Hamper weight loss 

●     Suppress your absorption of protein  

●     Increase anxiety and make you moody 

●     Weaken eyesight





SO HOW CAN YOU FLIP SUGAR OUT OF YOUR DIET?



1:  NOURISH YOUR BODY

 

Rather than focusing only on what you can’t have, get excited about adding in more of the healthy, nourishing foods your body is actually begging you for. So often when we’re stuck in a cycle of sugar addiction, our bodies are starving for nutrients. So, flip that switch, head to the grocery store, and stock up on fresh veggies and unprocessed foods, so your body is can get the nutrition it needs. You’ll start to notice a natural shift away from the junk food as you return to balance.

 

  

HOW TO MAKE THE FLIP:

 

●      Flip your normal breakfast over to a smoothie and a boiled egg

●      Eat a healthy protein at every meal

●      Add in healthy fats like coconut oil, olives, and avocado.

●      Keep healthy snacks on hand at all times and try eating them when a sugar-craving hits. You might find that once you fill up on goodness, your sugar craving will have passed.

 

 

2:  GET MOVING

 

Our bodies are designed to move, but most people are living sedentary life-styles. When we deprive ourselves of basic exercise that our bodies need to stay fit and healthy, it can lead to imbalances and cravings. Make it your goal to move more throughout your day, especially if you sit at a desk for work. 

 

HOW TO MAKE THE FLIP:

 

●      Set a reminder on your phone or Apple Watch to get up and stretch or walk around for 1-2 minutes every hour.

●      Your smart phone tracks your daily steps. Do you know how many steps you take a day? Check your phone and find your average. The average person should walk 10,000-15,000 steps a day. Make it a goal to hit that daily 10,000-15,000 steps, every single day.

●      Find an accountably partner to stay active with.

●      Take the stairs instead of the elevator.

 

 

 

#3:  FLIP YOUR FOCUS TO GRATITUDE

 

Food cravings, especially sugar cravings actually stem from an imbalance of mind, body, and spirit.  So, it’s important to pay attention to our spiritual needs in order to overcome our addiction. One of the simplest, most effective ways to do that is by focusing on what we’re grateful for. Studies have shown that people who practice gratitude regularly are naturally happier and less stressed.

 

HOW TO MAKE THE FLIP

 

●      Start a gratitude journal or make a gratitude section in your Bujo.

●      Tell the people in your life why you’re grateful to have them.

●      Spend a few minutes each morning or evening thinking about what you’re grateful for.

 

I believe in you!



3 Yummo Recipes to Help Flip Your Sweet Tooth



CHOCO-BERRY SMOOTHIE

Choco-Berry Smoothie

Serves 1

 

1 cup water or almond, hemp or coconut milk

1 cup of fresh or frozen blueberries

1 ripe banana

1/2 avocado

1 tablespoon chia seeds

1 tablespoon raw cacao

3-4 ice cubes

 

Place all ingredients in blender, and blend until smooth.

Why this works: The fat in the avocado helps suppress cravings and the raw cacao satisfies chocolate cravings.

APPLE PIE TRUFFLE IMPERSONATORS

Makes about 12 “truffles”

1 ½ cups dried apple, roughly chopped

3 tablespoons almond butter

1 teaspoon cinnamon

½ teaspoon nutmeg

½ cup shredded, unsweetened coconut flakes

pinch of sea salt

 

Add all the ingredients to a blender or food processor. Blend until well incorporated. Rub a dab of coconut oil onto your hands and roll the mixture into individual balls. Store in the refrigerator for about an hour before serving.

Why this works: Apples are sweet enough to curb cravings and they are low glycemic fruits. The cinnamon and nutmeg give these “truffles” a ton of flavor, which also satisfies sweet-tooth cravings. The almond butter provides both fat and protein, which helps fill you up and satisfy hunger.


CREAMY CHOCOLATE PUDDING POPS

chocopops.jpg

2 avocados

2 dates

2 tablespoons cocoa powder

¼ cup dairy free milk

1 tablespoon coconut oil

1 teaspoon vanilla extract

1/4 cup unsweetened toasted coconut flakes (optional for crunch and texture)

pinch of sea salt

 

Add all the ingredients to a blender or food processor. Mix until smooth. Pour into a popsicle mold and freeze until firm. Dip in unsweetened toasted coconut flakes.

Why this works: The fat from the avocados satisfies cravings, and the cocoa powder satisfies your chocolate cravings.



What are your sweet tooth cravings? How do you typically deal with cravings? Let us know in the comment box, or hit me up on Facebook or Instagram and tag #40yearflip!





Simple Strategies for Beating Emotional Eating for Women Over 40

Flip from Emotional Eating to Mindful Eating

Simple Strategies for Beating Emotional Eating for Women Over 40

Simple Strategies for Beating Emotional Eating for Women Over 40

If you’re a bit like me, just the hint of a little stress will send you straight to the kitchen, in search of something yummy, satisfying, and probably not-so-healthy. The intent is, of course, to indulge in some delicious food in order to banish the thoughts that are causing you to stress. Stress manifests in different ways, but many of us can relate to the concept of emotional eating.

Ever catch yourself elbow deep in a bag of pre-popped popcorn after a crap-tastically stressful day? I have. Hell, I have (many times) planned an entire “cheat day” around all the foods I want to eat. I’ve planned entire vacations around eating.

Emotional eating, or stress eating, is when you consume food not out of hunger, but out of anxiety, frustration, or sadness. For some, emotional eating is triggered by a particular traumatic event but for others, it can just be a habitual reaction to stress or emotional turbulence.

But don’t worry—emotional eating is somewhat normal, and, like with anything, if you approach it with a plan, it doesn’t have to be such a bad thing. Besides, we all deserve a treat every now and then, right?

In fact, emotional eating can be great for relieving stress, if you choose the right foods, or the right amounts of the not-so-right food, and, provided it doesn’t get too out of hand. Did you know that eating puts our body into a state of relaxation by activating the parasympathetic nerves? Indulging in and savoring the flavors of food feels good and can lift our moods instantly. Making us flip from grouchy to giddy in no time!

But when emotional eating no longer relieves but rather contributes to stress, it can get out of hand.

Flip from Guilty to Acceptance

Control Emotional Eating

For some, emotional eating can lead to guilty thoughts—this is totally unproductive and you’ve got to flip your way of thinking. Before you give in to emotional eating, set up limits. If you know that eating 3 cookies will make you say, “Oh, well, everyone deserves 3 cookies now and then, and so do I,” then great. Chow down on 3 cookies, and enjoy the heck out of them.



But, if you know that if you have 5 cookies, you’ll feel bad about yourself, be absolutely sure to serve yourself only 3 cookies. Don’t let what should be a pleasurable thing, like treating yourself to some chocolate chip yumminess, give way to self-loathing and feelings of shame. 

Flip from Secrecy to Full Disclosure



If you feel as if you want to hide your eating habits, you know that you are making poor choices. I’m a Health and Wellness Coach, and yet, I’m never ashamed to post a picture of me eating churros and drinking a glass of champagne on my Instagram stories.



I don’t believe in denying myself any of things I love to eat and drink (and do for that matter). It’s all about balance. I know that I made good and healthy eating choices 9 out of 10 times. So, the 1 time I don’t, I make sure I enjoy every last bite. You should too.


Flip from Stressed to De-Stressed



To prevent emotional eating from advancing to the next stage, we need to tackle the problem at its roots: stress, frustration, and other emotional ruts.  



Take up meditation or yoga to simultaneously tackle stress and improve your self-discipline. Engage in a stress-free activity like painting or walking your fur baby, and take plenty of time to distance yourself from whatever may be causing your stress—whether that is work, a stressful home environment, or the people in your life.



If you journal, consider making an emotional eating chart, so you can see if there are any patterns in your eating habits.. Records of your day-to-day eating choices will help prevent you from putting on unwanted pounds and improve your overall mindfulness when it comes to consumption.



Flip from Unhealthy Choices to Healthy Choices



And finally, to manage your emotional eating in a far more healthier way, look for healthy alternatives to your favorite go-to snacks, such as oven baked sweet potato fries instead of the regular deep fried kind, or carrot sticks and hummus instead of tortilla chips. 



Easier said than done, right? Yes and no. Sometimes, a carrot stick just isn’t going to cut it. So, indulge in a small amount of whatever it is you are craving. And then fill up with a healthier side dish. There is always some healthy or healthy-ish food that I crave for a week or two before I move on to the next craving. Sometimes it’s raw veggies and hummus, sometimes it’s ceviche. Whatever your cravings are, I’m sure you can find at least one that isn’t deep fried, coated in sugar, or full of fat.



Flip from raiding the cookie drawer to PREPARED



Being prepared is the best way to avoid making poor choices. I always keep raw veggies and a healthy dip on hand, as well as some boiled eggs, and any other healthy foods that I’m craving that week. Since I’m busy (like, no kidding, who isn’t?) I keep pre-made meal cups by Daily Harvest in my freezer. Daily Harvest cups come all different varieties like smoothies, soups, full meals, chia parfaits (for when you need a guilt-free sweet) and even superfood lattes.



Now, I know that I always have a yummy, super-healthy choice on hand, and keeps me from grabbing an unhealthy snack when I’m hungry and short on options. This alone has improved my diet, and changed the way I choose to indulge and snack. Use my code for 3 free cups to try for yourself: RE-ALEDHH4 



Comment below to share your usual go-to craving food is. What is your vice? We all have one (ok….maybe a few!). 











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