24 Hours to a Healthier, Happier, More Energized You

How to Be Healthier

A Healthier and Happier You in 24 Hours

 

Hey, friends, let’s do a fun little mini-challenge. One day next week, spend the entire day honoring your body, mind, and spirit. Think of it as a little refresh, or, for those of you looking to get out of a funk or start living a healthier life, a pain-free way to jumpstart your new healthy habits!

 

How to Have a Healthier Morning:

 

First thing’s first—lemon water!

 

First thing in the morning, I want you to chug down your lemon water! Making lemon water is easy. All you have to do is squeeze half a lemon into about 6 ounces of warm water. By drinking warm lemon water, you kick-start your metabolism, alkalize your blood (which means more oxygen to your cells) and hydrate your body.

LemonWaterintheMorning.jpg

 Related: Why You Should Drink Lemon Water Every Morning

 

Before you start your day, set an intention for the day, and say an affirmation. Lately, my go-to daily affirmation has been, " You are on the right path. You are where you need to be." Choose one that resonates with you.

 

As you sit down to enjoy breakfast, take five deep breaths. By practicing deep breathing, you are sending oxygen to your cells and resetting your nervous system.

 

Related: Clean Eating Breakfast Ideas and Recipes

 

If you have time, do a short mediation session.

 

Related: How to Meditate Even if You’ve Never Meditated Before

 

As you have your breakfast (see the fabulous smoothie recipe below), savor every sip. Be present in the moment.

 

Related: Start Your Day off Right with a Morning Routine

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How to Have a Healthier Day:

 

Let's fast forward to that mid-morning stomach grumble when you usually dash to Starbucks for a latte and a muffin. But today, you won’t, because you knew you were going to do this challenge today, and you prepared the night before. Make sure you have planned for your day by pre-preparing healthy snacks so you won’t reach for junk. 

 

Related: Choosing Clean-Eating and Healthy Snacks

 

Being in the moment is key to being happier and fulfilled. Today, avoid eating at your desk, or multi-tasking while eating. Before you dig into the lunch you’ve prepared earlier, give yourself a moment to reset the nervous system, so take five deep breaths before you enjoy your delicious meal. See the recipe ideas at the end of this post for a healthy make-ahead lunch idea.

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 Related: How to Learn How to Be in the Moment and Live with Intention

 

 

Are you feeling relaxed yet? You are halfway through your 24-hour transformation, and you are doing great. Make sure you chew your food, and don’t overeat. You need at least 30% of the space in the stomach for optimal digestion.

 

 

Now you are nearing the afternoon, when many people get tired, but you. Not today, lady. Get moving for 5 minutes. If the weather permits, take a stroll outside. If not, walk the hallways, or do a few short flights of stairs. Anything that will bust you out of the blahs, do it!

 

Related: How to Have More Energy Every Day

 

How to Have a Healthier Evening:

The most important thing to remember when switching from day mode to evening mode is to not drag your daytime troubles and stresses with you into your evening. Evenings are for caring for yourself, your family, and calmly preparing for the next day. Take a minute to think about the day and how you can leave it behind you. Did somebody upset you today, or are you feeling content? Tap into whatever you are feeling and be present for this feeling. And then, let it go. Say goodbye to it for today, and if necessary, come back to it tomorrow.

 

If you need to take an extra few minutes of alone time, do so. Remember, we must take care of ourselves before we can take care of anyone else.


Do you see how different life can feel with a few small changes?  It’s about managing your vital life force and taking mini-breaks to tune in to your true self.

 

We are moving out of the emergency state into a calm existence where you can access true freedom in your body and mind.

 

Related: 5 Self Care Activities for Women Who Don’t Have Time for Self Care

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Tonight, I want you to do something nice for yourself.

Self Care Ideas:

·      Reading a book

·      Watching your favorite TV show

·      Having a bowl of coconut milk ice cream with some dairy-free chocolate chips

·      Enjoying your favorite herbal tea with a spoonful of honey

·      Taking a luxurious bath or a long shower

·      Watching a good movie

·      Rubbing healing oils on your body

·      Saying some extra affirmations or watching inspiring YouTube videos

·      Calling a loved one to catch up

 

 

RECIPES

 

Breakfast:
BERRY SPLASH SMOOTHIE
Makes 1 serving

 



1 cup hemp milk, coconut milk, or almond milk

1 banana 

1 cup frozen berries

1 large handful of spinach or kale

1 tablespoon ground flax seeds    

1/4 teaspoon cinnamon  

1 splash vanilla extract

ice (optional)

*Feel free to add some extra protein, such as PlantFusion, Sun Warrior, or Vega. 

 

 

Morning snack: 

10 walnuts and a green apple

 

 

Lunch:

ENERGIZING SPINACH SALAD
Makes 2 servings

2 cups spinach

juice of 1/2 lemon

1 apple, chopped

1/8 cup pumpkin seeds

1/4 cup fresh berries of your choice 

2 tablespoons fresh parsley

1/4 cup diced red onion

sea salt and pepper, to taste



In a large serving bowl, add the spinach, the lemon juice, and your favorite dressing with a dash of sea salt. Massage until the spinach starts to soften and wilt, 2 to 3 minutes. Top with apples, pumpkin seeds, berries, onions, and parsley. You can also add an animal or non-animal protein if you would like.

 

 

Afternoon snack:

A piece of Ezekiel bread topped with 1 tablespoon of coconut oil, ½teaspoon of almond butter, and a dash of cinnamon.

 


Dinner:

GRILLED CHICKEN

Adapted from a recipe by Ina Garten 

Makes 3 to 4 servings

1/3 cup lemon juice, freshly squeezed 

1/3 cup extra virgin olive oil

1 teaspoon Celtic sea salt

1/2 teaspoon ground black pepper

1 1/2 teaspoons fresh thyme 
leaves, minced

1 pound boneless chicken breasts, halved and skin removed

1 head romaine lettuce, remove bottom and chop

2 large carrots, grated 
or julienned


In a medium bowl, whisk together lemon juice, olive oil, salt, pepper, and thyme to make a marinade. Place chicken breasts in a 9x13-inch baking dish, then pour the marinade over chicken, and refrigerate for 2 hours or overnight for a full burst of flavor. Heat grill and cook chicken breasts for 10 minutes on each side until cooked through. Cool chicken and cut diagonally into 1⁄2-inch thick slices.

 

Place romaine on a serving platter, and then top with julienned carrots and sliced chicken.

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:


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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.

 

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

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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.

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Healthy Breakfast Ideas: Quinoa for Breakfast

QUINOA FOR BREAKFAST? YES, PLEASE!

Quinoa-for-Breakfast-Recipe

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. So, for those of you who crave oatmeal, but your tummy doesn’t digest it well, have quinoa for breakfast. And, even if you aren’t grain free, quinoa for breakfast is nutty and delicious and very satisfying. You can serve it room temperature in the warmer months, or nice and warm in the winter.


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; I just follow the basic directions for rice, and it comes out perfectly, every time. Try it, you won’t be disappointed. It couldn’t be easier.


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


Full Breakfast Quinoa recipe below the video:

Quinoa for Breakfast Recipe:


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!

I hope I’ve convinced you to try quinoa for breakfast! If so, show me online either on Instagram or Facebook and tag #40yearflip.

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.


Sweepstakes Alert: Win a NutriBullet Blender/Mixer System and a 40yearflip 4-Day Mini Cleanse Program

It’s Sweepstakes Time, Ladies! Cross Your Fingers, Rub Your Lucky Pennies, And Sign Up to Win!

Hey there, 40yearflip friends!

NutriBulletSweeps.jpg

Who wants to win a NutriBullet Blender/Mixer System and a 40yearflip 4-Day Mini Cleanse Program?

Yeah? Me, too.

I love our NutriBullet. It has been with us for almost 4 years and it whips us up smoothies every morning. We also use it for soups, dressings, and so much more. I never put it away because I reach for it at least once a day.

So, when I thought about what I’d love to give to my readers, a NutriBullet system was the first thing that flipped into my head.

Fill in the form below for your chance to win!

Here are all the deets on the NutriBullet Blender/Mixer System:

“The NutriBullet System is quite simply the best product out there to make healthy, nutritious drinks that can help you fight and prevent disease, lose weight, relieve joint pain, promote healthy, younger-looking skin, and even add years to your life. The secret is the NutriBullet’s exclusive extractor technology which uses a 600 watt motor with cyclonic action and the patented extractor blades. This technology breaks down and pulverizes the stems, seeds, and skins where most of the essential nutrition lies – unlike what juicers and blenders do. Simply add your favorite fruits, vegetables and boosts (nuts, seeds, herbs) to the NutriBullet, along with some water, and extract the ingredients into smooth, tasty drink. And the best part is a NutriBlast takes only seconds to prepare, seconds to clean and couldn’t be easier to take on-the-go.

Why extract food? Eating extracted food is great for EVERYONE in any state of health – from top performing athlete to someone suffering from fibromyalgia – because extracted food is virtually predigested, so your body can effortlessly absorb and utilize all of the nutrition that food has to offer. Even when we eat the healthiest foods, like a salad for example, it’s a lot of work for the body to break that salad down to get it ready for absorption into the body. When we prepare extracted foods with the NutriBullet, the foods are consumed in their most absorptive state, so we get the nutrition WITHOUT having to rely on proper chewing, effective stomach acids, digestive enzymes and the like to break down the food. It’s done for us!

12-Piece Set Includes:

Nutribullet.jpg
  • 1 High-torque Power Base

  • 1 Extractor Blade

  • 1 Milling Blade

  • 1 Tall Cup

  • 2 Short Cups

  • 1 Handled Lip Ring

  • 1 Regular Lip Ring

  • 2 Stay-fresh Resealable Lids

  • 1 User Manual & Cookbook

  • 1 Pocket Nutritionist

Features:

  • Busts open seeds

  • Cracks through stems

  • Shreds tough skins

  • Breaks down even the toughest ingredients to unlock the vital nutrition inside

  • UL Listed

  • 1-yr limited warranty

  • Made in China”



    Source: Amazon.com



    This sweeps is open to women only, residents of the 50 United States, and Canada (Excluding Quebec). Must be 21 years or older to enter. Sweepstakes ends on April 14, 2019 at 11:59 EST



    Enter Below to Win or on Instagram:

    Official Rules: Click Here

Why is a Seasonal Detox So Important for Your Overall Health?

How Can You Help Your Body Detox Itself Naturally with a Seasonal Detox?

Seasonal Detox

Did you know that your body is working all the time to clean itself of toxins? Yep, your body is in constant detox mode. In a perfect world, your body would detox itself. In a not so perfect world, like the one we live in, our bodies still try to detox themselves, but they just need a helping hand. That’s why a quick and easy seasonal detox is so beneficial to your health.

And by detox, I don’t mean starving yourself, living off of liquids, ingesting powders and potions, I mean eating clean for a short time while your body processes all the toxins, preservatives, dyes, and other harmful things from your body.

 

Your liver is like the captain of your body’s detoxification team. It filters out a lot of the toxins in your food, preventing them from entering your bloodstream. Of course, the liver can’t filter out everything, so that’s when your kidneys come in to play; your kidneys filter your blood and eliminate toxins via urine. And finally, your colon is full of naturally occurring, healthy bacteria which help to flush out toxins. Go, detoxification team, go!

 

This detoxification team is working hard for you every day, to try to keep your body healthy and toxin free. However, our modern world, full of pollution in the air, toxins such as pesticides in our foods, and chemicals all around us, gives our bodies too much detoxing to do. So, every once in a while, it’s important to give our bodies a little, much-needed assistance by carefully choosing foods that minimally add to this toxic load and help our digestive system detox itself. This is why I suggest a seasonal detox, once a season.

 

When our body’s too full of toxins to properly detox itself, it can’t work optimally. It can’t metabolize properly, absorb nutrients and minerals optimally, or stay hydrated. See, a seasonal detox is necessary to be healthy, happy, and free of disease. We all have some low level inflammation in our gut, because we live in a world full of toxins, pollution, and chemicals.

 

Related: How to Snack While Detoxing

By eliminating foods that are known to cause inflammation, which leads to a multitude of diseases, we can help our bodies detox. When the body is toxic, your digestive system is weakened. And when your digestive system is weakened, it leads to further inflammation, which leads to further health problems. You see? It’s a vicious circle. But it doesn’t need to be.

 

And, detoxing doesn’t need to be something to dread or be scary. In fact, a clean-eating seasonal detox is SO EASY because clean-eating can be delicious! 

Help Your Body Detox Itself

I don’t believe in detoxes that eliminate food or require special powders and supplements. I believe in eating delectable food every day, even when detoxing. So, don’t think all cleanses require you to chug a gallon of lemon juice and maple syrup or starve yourself until you are weak. Nope, not at all, and certainly none of the suggested eating ideas you’ll find here at the 40yearflip, including my seasonal detoxes.   

 

If you detox by choosing to eat clean foods that increase your toxin levels only minimally, and work to decrease your inflammation, and drink plenty of fluids to assist your kidneys to flush out these toxins, you are doing all you need to do to help your seasonal detox. And, guess what, these clean-eating foods are oh-so good for your tastebuds and your tummy! 

 

And, do you know what else inhibits our bodies’ ability to detox fully? Stress. Yep, stress. We are all so stressed, all day, every day. And, when we stress, we create acid in our body, acid that causes our liver and kidneys to work overtime, trying to filter out all the additional toxins and acids. So, if you are stressed, a seasonal detox could help you neutralize your acid levels (heart burn, acid reflux, unexplained burning tummy, anyone?) 

 

When your digestive system is not working and can’t break down these foods, it can’t focus on getting detoxing, and that means your body can’t control things like bloating, weight gain, and complexation breakouts, and feeling tired and out of balance.

 

When your body isn’t able to control the amount of toxins and acid in your body, you may experience:

 

•  Constipation/Diarrhea

•  Heartburn and Acid Reflux

•  Gas/Bloating

•  Weight Gain

•  Low energy Levels

•  Headaches

•  Complexion Outbreaks

•  Mood Swings

•  And for those of us with autoimmune disorders, it’s often this overload of toxins that send our bodies into spiral mode.

How Can You Do a Seasonal Detox? Read All About It!

 

How to Help Your Body with a seasonal detox:

 

1.    Upon waking, drink lemon water.

2.    Start your day off on the right food by waking up early enough to have a peaceful morning. This may require you to set your alarm a bit earlier than usual and/or prepping for your morning the night before. Be sure to implement a morning routine that works for you.

3.    For optimal seasonal detoxing you up your veggie intake, especially with in-season veggies. Up your water intake. Choose clean proteins such as wild fish, organic chicken, tofu, nuts, quinoa, or lentils.

4.    Foods to avoid during a detox include added sugar, alcohol, dairy, gluten, processed foods, and starchy foods, as these all contribute to inflammation. If you can source it and afford it, purchase organic fruits and vegetables.

5.    Drink a body-enriching healthy smoothie for breakfast. Add in a source of protein or have it with a boiled egg.

6.    For lunch, have a healthy salad, that’s packed with raw veggies. If you get hungry after eating only vegetables for lunch, pair your salad with a clean protein. Your protein choice can be animal-based or plant-based.

7.    Hydrate, hydrate, hydrate! You should be drinking a minimum of 8, 8oz glasses of water a day. When you detox, your body will be flushing out toxins through your urine, so you should try to increase your daily intake of water.

8.    Exercise! Even if you are too busy to commit to an exercise routine, be sure to get your 10,000 steps in every day. Most smart phones have a built-in pedometer, so you can track your daily steps.

9.    For dinner, load up again on the veggies. My favorite, go-to detox meals are quinoa and veggie bowls, and veggie soups. These are so easy to make ahead of time, so that you aren’t tempted to grab something unhealthy or order takeout!

10. Practice gratitude! You could spend 5 minutes, at the end of the day, to think about what you are grateful for. Or, you could start a gratitude journal.

 

Choosing Clean Eating Snacks While Detoxing or Eating Healthy

Clean Eating 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. 

Clean-Eating-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, clean-eating 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 clean eating snack sources:

Thrive Market: Thrive Market is like a giant health food store, all online, but with way cheaper prices! They have everything from clean-eating 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’ll 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 by reaching for those clean-eating snacksR.



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. 

Related: Why a Seasonal Detox is So Important for Your Health

Here are some of my favorite clean-eating 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 Zaatar to 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 Always Drink Lemon Water in the Morning

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 lemon 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 always drink lemon water 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, drinking lemon water in the morning 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. 


lemon-water-in-the-morning

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!


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!

Related: How Sugar Ages Your From the Inside Out

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 and start drinking lemon water in the morning! 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.