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!

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

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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:

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  • 1 High-torque Power Base

  • 1 Extractor Blade

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  • 1 Regular Lip Ring

  • 2 Stay-fresh Resealable Lids

  • 1 User Manual & Cookbook

  • 1 Pocket Nutritionist

Features:

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  • Cracks through stems

  • Shreds tough skins

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  • 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



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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

 

Rothy's Comfortable Shoes for Women: Rothy’s $20 Off

Rothy’s $20 Off: Rothy’s for Foot Pain or Just for Comfort

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Rothy’s are ideal for minor foot pain, or if you just love a good, chic and comfy shoe. Use this link to get Get Rothy’s $20 Off!


A couple of months ago I found out that I had a fractured foot. The crazy thing is that I don’t even know how I fractured it. My foot just started to hurt. I didn’t do anything to injure it and I don’t recall experiencing any sort of sudden, sharp pain. But, I went to the podiatrist, got some X-rays, and was told that I had a fracture.

I have very high arches, and these sometimes bother me as well. And the fracture is located on the bottom of my foot, on the outside edge, where, due to my high arches, bears the brunt of my weight. So, this, combined with just the lovely effects of getting older, likely caused my foot to fracture.



The podiatrist performed some heat and electric therapy on my foot and instructed me to use epsom salt baths, and icing techniques, combined with physical therapy. And, I was instructed to wear only sneakers, even in the house, at all times. Well, I did all of that, but my pain did not subside and the foot did not heal as expected. So, since my arches are so high, I decided to try shoes that didn’t have to be tied on top of the arch, like sneakers. So a friend suggested Rothy’s and gave me a discount Rothy’s with $20 off, and I decided to give them a try.


And I’m thrilled to say that I have found the best shoes for my injured foot! Another friend of mine, who works on her feet all day, every day, also recommend Rothy’s for my foot pain. And, I’m so happy she did because I LOVE THEM! I mean like, really loved them so much, I had to hop online give you ladies and honest Rothy’s review and praise.

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I’ve been wearing them for weeks, nonstop, and finally my foot doesn’t hurt—for the first time in months! And when I say, nonstop, I mean nonstop, because my Dr’s orders are to have shoes on unless I’m lying down, even in the house.


Ok, So Why Rothy’s?

  • Rothy’s are extremely comfortable and lightweight! 

    They weigh only 9.3 ounces so they are like wearing slippers. Actually, that’s exactly what it feels like. They are seamless so they don’t rub your feet the wrong way. I hate flats with seams in them, because my sensitive feet always get blisters when shoes have seams. I have tried similar shoes, in my hunt for the perfect flats that won’t hurt my healing foot, including TOMS, Melissa’s, Cole Haan’s ballerina flats, and a plethora of sneakers, and they all bothered by foot. And the insoles are removable, so if you need orthopedic liners, like myself, you can remove the Rothy’s liner and slip yours right in. I have been using Dr. Scholl’s Massaging Gel Insoles; these are ideal because I have small feet, and they are trim-to-fit insoles.

  • They are eco-friendly because they are made of recycled water bottles. Rothy’s are sustainable fashion, which in my opinion, is something the fashion industry needs to start focusing on. As of the date of this publication, Rothy’s have repurposed 25,853,932 water bottles!



  • They are machine washable (ummm, yes, please!) No joke, ladies! You can wash the entire shoes, insole and the actual shoe in the washing machine. Just make sure to wash them in cold water; I’ve read a few reports from women who forgot to adjust the settings on their washing machine and wound up shrinking their shoes! Yikes!



    Get Rothy’s 20 Off!

  • They are totally flexible and mold to your foot with every step. This is so important for anyone who experiences foot pain or discomfort in bulkier shoes. These shoes mold to your feet and are incredibly flexible so that your foot doesn’t press up against the shoes at different angles. This reduces the likeliness of foot pain, fatigue, and blisters. And since they are so flexible, there is no breaking in period.




  • They’re breathable (which is a must for me because I live in Miami!) Rothy’s are made of mesh, so they are breathable. I love a good breathable shoe. This helps reduce overheated feet and sweating. This also makes them a great work shoe for summer, especially for those of us who are required to wear closed toed shoes at work.




  • They come in tons of fun colors, patterns, and designs so there’s a pair for every outfit. Rothy’s started out with just their iconic flat, but now they have The Flat, The Point, The Loafer, and The Sneaker. They’ve also recently added kids’ shoes as well! They offer a lot of great colors and patterns. Shoes with their retired colors and patterns even go for higher than retail on resale sites like eBay, which is just crazy to me. I can wear them with pants, shorts, and dresses! OMG, I haven’t worn a dress in 2 months, thanks to this fractured foot and mandatory sneakers. Can you tell how excited I am about these shoes?




  • They are known for their customer service. Rothy fans rave about their customer service. They have a lax return policy, and a responsive customer service team. And, they offer free shipping and free returns.

  • And, because I have a discount for you. I have a discount link for you to get Rothy’s for $20 Off.


And, I’m not the only one, Meghan Markle has been spotted wearing them throughout her pregnancy. So if you don’t want to take fashion advice from me, take it from her instead. Ha!

Check them out! Especially if you are in need of comfy but chic shoes. Use my link for $20 off Rothy’s.

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.



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.

How to Declutter Your Mind So You Can Feel Balanced

How to Declutter Your Mind

We are more in control of our own emotions, thought patterns, and mood than we give ourselves credit for. Most of us believe that our brains just work on their own wave lengths, and we are just along for the ride. Well, my 40yearflip friends, this is simply not true. Or more accurately, it doesn’t have to be true. We all accept the fact that if we want a healthy body, we need to exercise our bodies in order for them to be strong, and vibrant. So why don’t we accept the same for our minds? In order to feel balanced, you have to learn to declutter your mind.

How-to-Declutter-Your-Mind.jpg

It’s 100% true. If you want your mind to be healthy, happy, and balanced, you need to work on your thought patterns, be in tune with your own moods, and declutter your mind. And, yes, this takes practice. But think of it as taking your brain to the gym. 



How to Declutter Your Mind Exercise #1:  Flip Negative Thoughts Right the Hell On Out ASAP

 

Once you get in the habit of remembering to implement this exercise, it becomes your most powerful tool to being happier. But, remembering to do it is the hard part. All you have to do, whenever you find yourself thinking a negative thought, particularly one that is critical of yourself, like, “I’m no good at this,” “I look fat today,” “I feel old,” is to flip that thought right the hell on out, like pronto.

 

You don’t have to negate it with self-affirming mantras, or even by telling yourself that the opposite is true; you just have to acknowledge that you are being unproductively negative, and flip that thought out of your brain. When I catch my kids expressing negative thoughts about themselves aloud, I clap my hands and say, “Flip that thought!” It’s become embedded in the little folds of my brain at this point, so whenever I catch myself being negative, I think those words, and I do a quick hand clap. I even do this in public, which might look strange, but I don’t really care, because it works!

Read more about how to flip negative thoughts: FLIP: FROM UNHAPPY TO HAPPY

How to Declutter Your Mind Exercise Exercise # 2: Train Your Brain to Flip the Switch on Worry

 

Similar to flipping negative thoughts about yourself, you need to do the same thing when it comes to worrying about things you cannot control, especially things that you have no real reason to believe will ever happen. It’s natural for us to worry. Some degree of worrying is good, because it makes us go through life in a careful and cautious manner. But when we get in cycle of worrying about things we cannot control, on auto-loop, it can make us more anxious and feel out of balance. 

How-to-Declutter-Your-Mind-2

 

Flip those thoughts!

 

For example, once upon a time, our house burned down. We lost almost all of our physical possessions. Luckily no one was injured. But for years afterwards, I was constantly worried that we would be trapped in a fire or other disaster, especially, for some reason, in public spaces. My worrying over this intensified whenever I wasn’t with my children. I would obsessively worry that if I went out to eat without my kids, the restaurant could catch on fire. 

 

And trust me when I tell you that housefires were not nearly the only things I obsessively worried over. I was quite adept at finding danger lurking in every corner to the point where I rarely separated from my kids, even just to run to the store. At some point, I realized that I was letting my worrying thoughts control how I was living rather than me being in control of my own thoughts. So, every time I would catch myself in the cycle of worry, I would implement the same thought-flip from Brain Exercise #1. 

 

It seems so simple, but it is very effective. And, the more you implement this thought-flip, the easier it gets. My brain will still go to these dark thoughts when I’m not being vigilant, but I flip the thoughts out as soon as I recognize them. 


How to Declutter Your Mind Exercise #3: Practice Self Care

happyme.jpg

I see it over and over again, and I’ve lived it. Women tend to give and give and give, until they are empty and exhausted. By the time we’ve hit our forties, we’ve spent decades giving our time, love, and energy to our children, spouses, family, friends, and careers, and we put ourselves last. This leads to feeling unfulfilled, lonely, exhausted and unbalanced. And for those of us who really never carved out a life for ourselves, it can feel as if you are living a life that isn’t your own. 

 

Well, my friends, this is clearly not a healthy way to live. So many women feel guilty whenever they take time for self care. Flip that thought, right now. You must, must, must practice self care. There is nothing selfish about it. It’s a mandatory exercise for a healthy mind, body, and spirit. And, when you practice self care, you fill yourself back up, so that that there is an overflow to pour out to other people, making you a better lover, mother, friend, co-worker, and human.

 

Self care can be as extravagant as a weekend getaway with your girlfriends, or as simple as getting up 20 minutes early to read a book in silence before your day kicks off. 

 

Read more ideas for self care:

FLIP A BAD DAY INTO A MANAGEABLE ONE WITH SELF-CARE ACTIVITIES

FLIP YOUR MORNINGS FROM FRANTIC TO FANTASTIC WITH A MORNING ROUTINE

FLIP YOUR UNTAPPED CREATIVITY INTO A FUN AND RELAXING SELF CARE ACTIVITY

5 SELF CARE FLIP FOR WOMEN WHO ARE TOO BUSY TO PRACTICE SELF CARE




 

Detox Your Environment: Detox Your Home in 6 Easy Steps

Detox Your Home So You Can Declutter Your Mind

Detox Home for Spring Cleaning

Here at the 40yearflip, we take a holistic approach to health and wellness. We believe that in order for you to flip your life and be well and happy and healthy, you need to work on your body, mind, and yes, your environment. That’s why if you want to improve your health and your mindset, you need to start by detoxing your environment, aka your home. 

 

The environment that you create for yourself is a reflection of you. That’s why you’ll notice when you aren’t 100% emotionally, it will show up around you in your environment. It can show up in many ways. Maybe you won’t make your bed for days on end. Maybe you’ll let dishes pile up in the sink. Maybe you’ll let your To Do pile get bigger and bigger until it tumbles. Hey, it happens to the best of us.

As they say, the first step’s a doozy. That’s because starting any chore is the hardest part of any journey, and that’s especially true when it comes to cleaning and decluttering. 

 

But the real problem is that it can become a Catch 22. You know the cycle, I’m sure… 

1.   You start to feel down and crummy.

2.   So you slack on housekeeping and let things pile up and get more and more cluttered.

3.   The clutter makes you feel uncomfortable and even a little bad about yourself for letting it get to that point.

4.   This makes you feel even more down and even more crummy.

5.   You eat a donut in search of a sugar high.

6.   You crash off the sugar high and feel even more down and even more crummy.

7.   So you circle back up to #1. And they cycle goes on and on.

 

Whelp, my 40yearflip friends, the only way to flip out of that cycle is to make the conscious decision to flip out of it, and get busy and detox your home, your body, and your mind and do a 40yearflip reboot. 

detoxyourhousedetoxyourenvironment

 So where do you start? It seems like kind of a chicken or egg type situation, right? Well, yes. But the answer is to just start. Just start with making a few, small improvements to your environment, and for your health, and your mind and spirit will follow your lead. Sometimes, you’ve just got to trust me on this. 

 

Warning! Your mind is going to tell you that you’ll get going on this 40yearflip detox jazz tomorrow, on the weekend, next week, or when you get your next vacation time cleared. But flip that procrastinating thought right on out and just get moving.

 

So, let’s start with some small, easy-to-implement flips you can make to detox your environment:

1.    Air It Out

 Even if it’s cold outside where you are, open a window or two and let the fresh air come into your space. Our homes can get stuffy with all that recycled air trapped in our spaces. Open a door or a window, just to get the air circulating. I like to open a front door and a back door to create a nice breeze way, right through the center of my house. 

 

Next, check those filters! Is it time to replace your HVAC filters? Don’t forget other filters as well such as dehumidifiers and your refrigerator. I live in Miami, and my central air is running all year long, and I’m terrible at remembering to change my filters. I have learned that life is a lot easier when you use technology and subscription services to your advantage. 

 

So, now is a good time to set timers, with the proper intervals, on your phone to remind you to change your filters. Go on, do it. I don’t rely on my brain to remember any repeated tasks. I even have alerts for weekly garbage and recycling nights. And if you are anything like me, I suggest you do the same.

 

Or, if you want to make your life even easier. Use a filter delivery service. I use filtereasy.com, so now I never have to even think about when I need to change my filter. One shows up on my porch, and I change it. It couldn’t be easier. Use the link I just provided for your first filter and delivery free.

 

2.    Treat Yourself to Some Flowers or Greenery

detox your environment detox your house

Fresh flowers and plants bring life and good vibes into your home. Just their presence in your home make your home feel more full of life. Flowers, of course, are beautiful to look at and instantly make you happier just by looking at them. If they smell great, too, that’s a totally bonus. 

 

Indoor plants help keep your air fresh. Remember middle school science class? Plants take in all the carbon dioxide you exhale and release fresh oxygen into the air. Plus, they add life and beauty into your home. 

 

Both flowers and indoor plants are a great way to add color, texture and some drama to your indoor spaces, as well. So, go treat yourself!

 

3.    Get Your Aromatherapy On

Did you know the part of your brain that processes smells is located in the same area that processes memories? That’s why smells can trigger memories and emotion. And, breathing in nice aromas naturally puts us in a happier mood. So, light those candles! Not only do they smell great, but they give your house a cozy look and feel.

 

Or, put some essential oils in your diffuser. When I’m trying to psyche myself up to be productive, I use a blend of wild orange and rosemary in my diffuser. Breathing in essential oils actually stimulates your olfactory system—your nose and the part of your brain that processes scent. Not only that, but when you diffuse essential oils in your environment, their molecules flow through your nose, your lungs, and get absorbed throughout your body and your brain. They have then have a stimulating or calming effect (based on the essential oil or oils you’ve chosen to diffuse) on you limbic system—affecting your mood, breathing patterns, heart rate, blood pressure, stress levels, breathing patterns, your memories, and even your hormones.

Also, the minute I feel a sniffle or a cold coming on. I use doTERRA’s On Guard oil in my diffuser to purify the air and banish the germs. This is especially helpful when one person in your house is sick, to prevent others from contracting the virus in the air of the home. Bonus, it smells amazing and makes your entire living space smell like a spa.

 

If you haven’t tried diffusing essential oils at home or your place of work yet, I think you should give it a try. Personally, I use doTERRA; you can get a complete kit here.

 

 

4.    Declutter Your Home

Get your Marie Kondo on! And by that I mean actually do some decluttering; binge watching strangers do it on TV does not count. Start small so that you don’t get overwhelmed. And don’t move on from one project until you have finished the previous one.

 

I suggest starting with your junk drawer. Everyone has one. Some of you may have more than one. It’s ok, no one needs to know, just go tackle one of them, like pronto! 

 

After junk drawers, I like to attack piles. Do you have random piles of papers and stuff? I do. I have a pile right now that I’m going to take care of as soon as I’m done with this. It’s the pile of mail that I deemed too important to toss out, but yet, somehow, not important enough to open. Do you have one like that? Then join me in taking care of it. One way I’ve reduced that size of this particular pile, is that I now refuse to bring any mail that I know I don’t need or will never open in to the house. I keep a recycling bin in the garage, and I toss in all junk mail before I ever enter the house.

 

The next step in your declutter detox is to take care of the dreaded closets. Sorry, sis, but it’s got to be done. Things you don’t need, are just things you don’t need. And the honest truth is, you don’t need much. You certainly don’t need many of the things in your closet. Shoes you bought because they were drop dead gorgeous and on sale, but you can’t take 2 steps in them without crying in pain---you don’t need it. The 15 pairs of jeans that sort of fit but not really---you don’t need it. Lonely, single socks who’ve lost their mates to the dryer monster---you don’t need it.

 

5.   Swap Out Toxic Home Cleaning Products for Non-Toxic Cleaning Products

It’s highly likely that your broom closet and the area under your sink are full of cleaning products that are loaded with harmful chemicals. Yes, they clean your house, but they leave behind a chemical-laden residue, and produce fumes that are harmful to your olfactory system and lungs. No thank you, very much! It’s time to flip out your chemicals for some non-toxic cleaning products. 

 

Toxic Cleaning Products to Look Out For:

Image courtesy of The Grove Collaborative

Image courtesy of The Grove Collaborative

  • Air Freshener Sprays

  • All-Surface Cleaners

  • Carpet cleaners

  • Drain cleaner

  • Glass cleaner

  • Metal cleaner

  • Oven cleaner

  • Stain sticks

  • Tile cleaner

  • Toilet cleaner

Use These Cleaning Products Instead:

  • Products by Seventh Generation: Seventh Generation products are low in toxins and produce less fumes than most other brands. They have a wide array of cleaning products, personal care products, baby products, and even products for your pets. 

  • Products by Dr. Bronner’s: The Dr. Bronner’s brand focuses on completely biodegradable and vegetable-based Castile Soaps that are good for the environment and for your health. I love their soaps with natural fragrances like peppermint and lavender—heavenly!

  • The Grove Collaborative: The Grove Collaborative is a service that delivers toxin-free home goods to your door. They are a do-no-harm brand that focuses on products and delivery methods that are good for the environment and people. They also do not use products that are tested on animals. If you know anything about me, you know that I’m a huge supporter of subscription services. The less I need to remember to shop for, and the less I need to run to the pharmacy or big box store, the better my life is. So, I’m a huge fan of The Grove Collaborative. Use the link provided for a free 5-piece gift set with purchase.

  • Baking Soda: Baking soda is the old-fashioned standby for cleaning everything from teeth to ovens. And, guess what, it still works. 

  • White Vinegar: Your basic bottle of $1.00 white vinegar is a great cleaner. You can use it on almost anything from your floors to your coffee maker.

 

6.    Last But Not Least---A Good Deep Clean

Now that you’ve got your nontoxic products, deep cleaning is the next logical step, where you go beyond just cleaning the kitchen, vacuuming floors, and dusting furniture. Deep cleaning is all about the getting the shit done that you almost never do—scrubbing down baseboards and trim, taking down and washing curtains, dusting off blinds, washing windows, deep cleaning your refrigerator and freezer, getting down and dirty in the garage, clearing out the dreaded basement, and cleaning rooms that don’t get much attention, like spare rooms. If you have kids, it’s time to see what’s going on under those beds and in those drawers. I’m warning you though, if you have teenagers, this could be scary. Prepare yourself, mentally.

Some people find the process of deep cleaning to be very therapeutic. Some just need to have it done so that their mind and spirit feel lighter in a clean and organized space. If you are in camp one, have at it and really enjoy your detox. If you are in camp two, there are plenty of local maid services that offer routine housecleaning. All you need to do is a quick google search. Or, if you just need a one-time deep cleaning, check out the apps Handy, Takl, and TaskRabbit, and you can summons a house cleaning expert right to your home. Use my links to get up to $55 off at Handy for housekeeping and $10 off your first task with TaskRabbit. On Takl, use code 81F72 for $10 off.

Ok, so, are you feeling fired up and ready to go? I hope so. I am.

Scroll on down to the comments section and tell me what your least favorite chore is when doing an environmental detox. I’ll go first.

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-Minute Meditation for People Who Don’t Meditate

Are you convinced that meditation’s not for you? Well, flip that thought and give yourself 5 minutes to try this easy 5 minute mediation technique for people who don’t meditate…

5 Minute Meditation.jpg

I hear ya, meditation sounds a bit woo woo. I know; I know. And, it can be. But it doesn’t have to be. In fact, in its most basic form, meditation is really just about clearing your mind, connecting to yourself, and being in a peaceful state while remaining in the moment. But mediation can be a powerful self-care tool for you, even if you’ve always thought that you would never, ever meditate. So, if you’ve never meditated before, get started with a 5 minute meditation.

 

You don’t have to sit crossed legged. You don’t have to chant. You don’t have to burn incense. In fact, the point is that you don’t have to do much. Almost nothing, in fact.  And anyone with 5 minutes on their hands can give it a try (even if—make that especially if—you have to somehow find those 5 minutes.)

 

For most of us, our internal default settings are set to d-e-t-a-c-h. We are detached from ourselves, detached from the moment, and we are detached from our own feelings. Our stress levels are always sky-high. Our habits are out of wack. Our minds are cluttered. Our bodies are exhausted.

 

Sound familiar?

 

Yeah, you are not alone.

And, on top of all of that, we feel as if we don’t have the time, money, patience, fill-in-the-blank-with-your-go-to-excuse, to reconnect to ourselves and clear our minds. But the truth is you don’t need a yoga class to relax your body. You don’t need to take a cruise to the Bahamas to reconnect with yourself.  And ladies, hear me now…it is not selfish to practice self care, and you aren’t taking time away from anyone else if you take time for yourself. So, even if you barely have the time to brush all 32 of your teeth, you can still take 5 minutes and give yourself the gift of super-simple, totally not woo woo, 5 minute mediation, even if you don’t meditate. Just try it, ok? And then later, you can thank me. 

5 Minute Meditation for People Who Don't Meditate

How to do a 5 minute Meditate for People Who Don’t Mediate (and Never Thought They Would)

1. Go to a room with a lock on it. The lock part is especially important if you have kids—even furry ones. Lock yourself in, and dim the lights. For some of us, finding a time when the house is quiet and no one will knock (or scratch) on the door, repeatedly, is tough. I suggest meditating first thing in the morning before your household wakes up, or last thing at night, if you outlast the rest of your people. For the next 5 minutes, your focus needs to be solely on the 5 minute meditation.

2. Take a seat anywhere you are comfy, literally--on the floor, bed, chair or couch. Sit comfortably. You could get all traditional and cross your legs, or if you don’t want to, don’t. You could even lie flat. Your position doesn’t matter, so long as you are comfortable and in a position you can hold, without effort, for 5 minutes. For the next 5 minutes, your goal is to get lost in your 5 minute meditation; movement would disrupt that tranquility. 

 

Related: Why You Should Focus on Mindset if You Want to Be Happier

3. Set the scene for relaxation. How can you hygge-up your space really quickly, to get your mind, body, and spirit in a space for relaxation? Ask Alexa or Siri to play some spa music. Turn on your essential oil diffuser. Draw the shades. Whatever works for you, works for you.

 

Five Minute Meditation 2

4. Set the timer on your phone or ask your smart device to chime in 5 minutes. That way, you don't need to wonder when the 5 minutes are up. The important word here is “chime.” Do not set that default buzzing alarm sound, unless you want to be brought out of your relaxing meditation with a startle and jump your heart rate up a few notches, and thus, undoing and the good you just did.

 

5. Get your 5 minute meditation on. Close your eyes and relax. Visualize the stress and tension floating out of your body from the top of your head and pouring out of your chest. Clear your mind of all thoughts by focusing, as intently as you are able, on your breathing, and letting shit go. Do this and nothing else until your timer chimes. If you find your brain wandering (and it will), do not judge yourself. Do not think you aren’t able to mediate. Just recognize the thought and let it drift away. Focus back on your breathing and on picturing your stress and tension floating and pouring out of you. 

 

6. Ta-da! That’s it.  When your timer goes off, congratulate yourself. 

 

Try this 5 minute meditation technique every day for 5-7 days and see how it helps you feel more balanced and self-connected, because I promise it will. If you decide this is a flip that you’d like to incorporate into your life, try upping your 5 minutes to 7 minutes for a week, and then 10, and then 12-13, etc. Find the balance point that’s right for you, the amount of time you find most relaxing and beneficial. Then, incorporate this meditation flip into your daily, every other day, or weekly self-care schedule.

Want to learn more about how you can work easy, mindset flips into your life so that you can be more balanced, happier, and stress less? Join the 40yearflip’s 5-Day Mindset Challenge below. It’s fun and it’s free.

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.

Negative Effects of Sugar: How Sugar Ages You on the Inside and on the Outside

Negative Effects of Sugar and What You Can Do to Start Flipping Sugar Out of Your Diet

Negative Effects of Sugar on Body

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! The negative effects of sugar on our bodies, skin, hair and mood are astounding!

 

Why?

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 what are the negative effects of sugar on our skin?

 

Negative Effects of Sugar 2

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. 

 

Just say no!

Just say no!

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.

Related: How to Stop Emotional Eating and Learn to Eat with Intention


THE NEGATIVE EFFECTS OF SUGAR AGE US ON THE INSIDE AS WELL:

Negative Effects of Sugar 3

●    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



How can you flip sugar out of your diet and avoid the negative effects of sugar?



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.

Related: 5 Strategies to Learn How to Live in the Moment

 

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 Yummy Recipes to Help Flip Your Sweet Tooth and Avoid the Negative Effects of Sugar



CHOCO-BERRY SMOOTHIE

Negative Effects of Sugar 4

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

Negative Effects of Sugar 5

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!