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When the weather is cold and dreary, I crave good, hearty food. That’s exactly what happened this past weekend when we had snow and ice. I make a lot of stews, soups and chili recipes this time of the year, and I knew exactly what I wanted this past weekend. A big bowl of my healthy and hearty slower cooker beef stew.
I love a good hearty meal when the weather is not so delightful. I remember growing up as a child and having the most wonderful, warm and hearty meals at home. Especially after a good snow storm and being out sledding all day. My mother and grandmother taught me a lot about family and food. That’s why I get all warm inside when I eat these kinds of dishes.
My family has a southern background, so I grew up around a lot of heavy and “not so great for me” foods. That’s why I love taking different recipes and altering them. Not only do I feel better, but my digestive system thanks me for it. You can still eat good, hearty food and eat well.
This recipe is perfect for the winter but can be enjoyed anytime throughout the year. Not only is it filled with clean, farm to fork ingredients, but it’s easy to make. I love my crock pot this time of year and use it often for meals. Not only will your family love this recipe but your home will smell yummy too!
1/3 cup stone ground white rice flour* (or your flour of choice)
1 (14.5 ounce) can of diced tomatoes, with juice (preferably organic and BPA free)
4-5 red potatoes, cut into large bite sized pieces
3 carrots, peeled and cut into bite sized pieces
2-3 cloves of fresh garlic, peeled and minced
1/2 cup chopped onion
1 Bay Leaf
1-1/2 cups low sodium beef broth (organic and homemade are better options)
1 Tbsp balsamic vinegar
3 tsp Worcestershire sauce
2 tsp black pepper
2 tsp paprika
2 tsp dried oregano
Olive Oil (for browning)
DIRECTIONS:
In a bowl, whisk flour and pepper together. If using salt, add it in here as well.
Lightly coat all sides of the bite sized pieces of meat with your flour mixture. Start to warm (medium heat) up a skillet on your stove top with a little olive oil. Place portions of your flour coated meat in the skillet. Allow them to cook for about 20-30 seconds per side. You want to lightly brown the outside of the meat but not cook through. Remove the cooked pieces and set to the side. Continue until you have cooked all of your coated meat.
Add your cooked meat pieces to your slow cooker. Add your prepared potatoes, carrots, onions, garlic, diced tomatoes (with juice) and Worcestershire sauce.
Combine your broth, balsamic vinegar, spices and them add in with your meat. I like to place my bay leaf under some of the ingredients, but that’s just me. 🙂
Cover and cook your ingredients on high for 4-6 hours or low for 8-10 hours. Stir well through the cooking process. The ingredients will soak up a lot of the liquid and create a yummy, hearty texture. Make sure they don’t get too dry and burn. You can always add in a little more broth, but it’s been my experience that everything cooks well and comes together perfectly at the same time.
*NOTE: Minus some of my condiments, I try to stick to a gluten free meal plan, so I use Bob’s Red Mill ground white rice flour for my dishes when flour is recommended. You can use another kind of flour as well. I’m not a huge fan of salt, so I omit it from most of my recipes. Please add in and taste as desired. Same with the spices. I am a huge fan of spices, so I tend to add a lot. Please omit if you want to keep it simple. I also LOVE garlic and onion (for the taste and health benefits), so if it’s too much for you, adjust the ingredient size. It’s your dish, so add in (or take out) what you like. 🙂
I would love to hear your feedback after trying the recipe. Please comment below or message me with any comments or questions. I hope this hearty, healthy recipe is as much of a hit in your home as it is in mine.
Do you ever see those women who walk down the street exuding confidence? They have a huge smile on their face and they look like they are ready to take on the world. Do you wonder what they do to make themselves look that way? Ladies, do you long for a happy and healthy lifestyle of your own?
Despite what gentlemen may believe, women are incredible creatures and it often doesn’t take much to please us. It’s just a matter of adding in some YOU time and making the right choices. Sometimes a slight difference in our mindset, schedule, or meeting can change the entire course of the day. So I ask you, what are you doing to make yourself happy? Do you feel like you’re living a healthy lifestyle? Check out the below tips and see if a little adjustment is something that could benefit you.
Top 10 Tips:
Don’t Sweat the Small Shit
Our mindset is pretty incredible! It can impact our entire day and quickly turn our mood. If you’ve been stuck in traffic on the way to work or got into an argument with your colleague, let it roll off. Instead of ruining your entire day, take some deep breaths and move on. Women are emotional beings but we have a good bit of control over our response to things. Roll that shit off, ladies! Yes, it may be a little challenging, but don’t let it ruin a good day.
2. Get Some Rest
Ladies, our bodies need sleep! This is not negotiable. Sleep can actually play into number one pretty well. Instead of staying up until midnight watching your favorite re-runs of “Sex and the City,” schedule a bedtime that works for you every night. Yes, you may have a dinner or party on the weekend, but don’t get too off course. Hitting the pillow and rising on the same schedule is a great way to get properly rest. Proper sleep plays a huge role in how you feel, the choices you make and how you respond to things. Being well rested will pay off big time.
3. Daily Gratitude
Instead of rushing out of bed and lunging into the shower, allow an extra fifteen minutes in the morning. Pour a cup of warm water with lemon and write in a gratitude journal. List things that you are grateful for or people who you want to contact throughout the day. Just to say hello or that you’re thinking of them.
If writing in a journal isn’t your thing, spend that time snuggled up in a blanket, drinking your water or coffee, and think about your blessings. That extra time in the morning can have a huge impact on your day. Make the time and throw on your comfy socks or fuzzy slippers. Get warm and comfy, girl!
4. Move That Booty
Do you remember the movie line, “Exercise gives you endorphines. Endorphines make you happy?” Well, it’s true! Getting in a workout, walk around the neighborhood or fitness class is a great way to boost your heart rate and your mood. Even if you’re feeling a little down or stressed, go for a walk. Grab a girlfriend and get some “girlie time” in. Daily exercise will definitely help!
5. Create a Happy Environment
Have you noticed how much a room lights up when you have a glowing scented candle lit? Maybe you just picked up some flowers from the market and added them to your table. Do you notice a difference in your mood when you create a space that’s warm and inviting?
As women, we often like to add little touches to our surroundings. Personally, I love picking up a fresh bouquet of flowers. Maybe add a new throw or pillow. It’s these little touches that make us happy and create a warm, welcoming environment. Everyone has their own taste, so find what makes you glow with light, laughter and love.
6. Cuddle Up With Your Pet
Do you wish you could feel less stressed and more relaxed? The answer may be laying there right in front of you on your lap. Animals have been shown to boost our mood, ease pain, lower stress levels and blood pressure, boost the immune system, provide support and build confidence. Well, doesn’t that just make you want to go run and hug your dog or chicken? 🙂
Animals are very therapeutic and help us in so many ways. They love to be loved as much as we do. When you’re feeling stressed, sad or just want some down time, snuggle up with your furry friends. Not only will it help you, but they will LOVE it too!
7. Add in Meditation and Yoga
This was an area that took some adjusting for me. When I was a police officer, I was very much into the weight room, spin classes and kickboxing. I loved a good challenge and hard workout. Honestly, I thought yoga and meditation had little effect. BOY, was I WRONG! Since learning about holistic health and literally changing my life, I now see the power of meditation, pilates and yoga.
Yoga is great for your body in so many ways. Adding meditation into your routine can make a huge difference in your day too! Even if you can only carve out fifteen minutes in the morning or mid-afternoon.
It can also help before hitting your pillow at night. Taking that time to close your eyes, relax and take some deep breaths will make a huge impact on your day. Your mind and body will definitely benefit.
Have you ever heard the saying by Jim Rohn, “You are the average of the five people you spend the most time with?” It’s so true!
Look at those around you on a daily basis. Are they parasites who suck the life out of you? Are they friends or family who constantly criticize, complain, bitch and hate life? These people will bring you down very quickly!
I am not saying to isolate yourself from friends and family. What I am saying is that you should choose wisely. Keep the negative people at a distance and establish your ground for how much time you spend with them. Create boundaries and limitations for how you allow others to treat you. Spend more time with those who motivate and inspire you. When choosing who you want to spend your time with, think about how others make you feel. That’s a good indication about who is sucking you dry and who is lifting you up and empowering you.
9. It’s OK to Feel Your Feelings
As I mentioned before, women are very emotional beings. We feel many things and sometimes don’t deal with it very well. Instead of bottling up anger or stress, drinking too much, eating for comfort or calling an ex, feel your feelings. It’s OK to be upset, to get mad, to feel sad and lonely. That moment is not forever and you should embrace the feeling. Ask yourself why you’re feeling that way. What events or circumstances led up to it? What can you do now? Maybe meditation, a hot bath, long walk or a good book will help. Instead of placing it on the back burner or choosing more destructive options to avoid it, do something that will make you feel better and more fulfilled. Above all, know it’s OK to feel this way!
10. Take Time for Yourself
I saved this one for number ten because I believe it’s so important! As women, we tend to put everyone else before us. We agree to those committees, volunteer events, social hours, projects and everything else before us. While you’re placing everyone else before you, you’re not only hurting yourself but also those around you as well.
Ladies, it’s not selfish! It’s actually an important part of our routine. Our health and happiness (and those around us) will benefit a great deal.
I know it can be a challenging adjustment and you may be thinking it doesn’t make that much of a difference. I get it.. I was that girl! I was too busy living a fast paced life and didn’t feel a need to slow down or take time for myself. Well, I got a good kick in the ass and wake up call.
Taking that extra fifteen minutes in the morning, a warm epsom salt bath or relaxing massage can make a huge change. Not only in your health but also in your mindset and happiness. Whatever it is that makes you happy, do it! Grab lunch with a girlfriend, buy that outfit you’ve had your eye on, join a new women’s group or try a different class with the ladies at the gym. Your time is just as important as those around you. Again, not only will you benefit. Make the time and make it a priority.
I hope these tips have been helpful. If you feel a need for change, I encourage you to try several (or all of these) tips. I can say that it took some lessons for this stubborn girl to make a change. I couldn’t be happier and want the same for you!
I would love your feedback or comments about this post. Please feel free to comment below or message me.
PS… Ladies, there is no better time than now to make YOU a priority. If you’re looking for a change now or in the New Year, let’s chat! i am offering a free 30 minute strategy session with me. let’s get the ball rolling to a happier, healthier you! to schedule your session, contact me here:Schedule Strategy Session
PSS… i am launching a winter program for women who are sick and tired of living diet to diet, feeling run down, stressed out, exhausted and wanting to lose weight. if you’re interested in more information or want to get on the waiting list for the launch, contact me here: I’m Interested
there is no better time than now to make a change! are you ready to do this for you? let’s do it together!
The holiday season is often filled with celebration, friends and family, togetherness and holiday cheer. It’s also filled with long “to-do” lists, stress, toxicity and unhealthy food. Instead of adding additional physical and emotional stress to your plate, try some of these tips for a happier and healthier holiday season.
Be mindful and intentional with your food choices.
There is nothing wrong with enjoying good food during the holiday season. You will have plenty of opportunities between the parties, work events and gatherings with friends and family. With that being said, this should not be an opportunity to sabotage your goals and health between now and the New Year. If you find yourself grabbing junk food or guzzling down extra alcohol, ask yourself how you’re feeling. Are you stressed? Depressed? Anxious? Emotions play a huge role in our food (and alcohol) choices. Being in tune with your mindset, feelings and intentions will play a large part in your choices.
If you know you have an upcoming event, make sure you eat something healthy and satisfying before you head out. While at your event or party, enjoy a little bit of something you’re craving or wanting to try and fill the rest of your plate with lean protein and veggies. You don’t have to feel deprived this holiday season, but don’t overdo it either.
2. Stay Active.
Exercise is very important during the holiday season. Have you heard “endorphin’s make you happy?” It’s true! Not only is it important to get that booty moving when it’s cold outside (and year round), but it helps with your mood too! This is a great time to join a gym, start a new fitness class or find some new gal pals for accountability. Are you more of the “outdoorsy” type? Grab your skis or ice skates and bundle up for a fun event. There are many options (indoors and outdoors) this holiday season. Find what makes you happy and get others involved. Whatever you choose, keep it moving!
3. Find Time for Rest.
Yes, exercise is important but so is rest! Especially during the busy holiday season. Your body needs it!!! Not only will you feel more refreshed, but it will help with your stress levels and keep you from making poor choices. If you’re finding it difficult to manage a rest and sleep schedule, you may need to make some changes in your routine. Sleep should be a priority; especially this time of the year. Try going to bed and waking up around the same time. Limit your television and technology viewing a few hours before bed. Grabbing a good book and cup of tea helps in the evening too. Again, find what works for you and make it a priority. Rest is not something that should be negotiable any time of year.
4. Bump Up the Self Care.
If you’re one of my clients or follow me on social media, you know how much I stress Self Care. This is something I had to learn the hard way but it’s something I make a priority in my own lifestyle. Why? Because it’s SO important! Especially this time of the year!
Women are the first ones to put themselves last! If you resonate with this statement, then you may need to ask yourself how much you’re adding self care into your lifestyle. A hot epsom salt bath, massage, yoga class or new outfit can make a huge difference. You’re not being selfish! You’re taking care of you and in turn, will benefit so many around you. When the holiday season is stressful and you’re feeling run down, bump up the self care. It’s good for the body and mind!
5. Beware of Toxic People.
The holidays can bring upon stress when it comes to gatherings with friends and family. We often hear about “tolerating” someone for an event or evening. You may feel uncomfortable being around a group of friends or family members. Whatever the case, choose wisely. Ask yourself if the stress, anxiety and frustration is worth it. I am not saying to isolate yourself from your family and friends, but choose what makes you happy and feel healthy. Maintaining distance and setting limitations may better serve you. You should surround yourself with those who light you up and make you happy.
I hope you found some value in these tips. Even though they are all important, incorporating a few of them can make a huge difference in your holiday season. This time of the year passes so quickly, so I encourage you to make it a magical, happy time.
If you have any questions or concerns during this holiday season or into the New Year, I welcome you to message me. Your health and happiness should be a huge priority! You don’t have to wait until the New Year to get started!
With the holidays quickly upon us, I know sweet temptations will arise. I am already hearing the concerns from friends and clients. That’s why I want to share this yummy cacao date bliss balls recipe with you. It’s a must try!
This yummy treat will not only help satisfy your cravings and sweet tooth, but it’s packed with many health benefits too!
Dates are rich in several vitamins, minerals and fiber. With the high amount of fiber, they help with constipation and promote healthy movement through the body. Dates are also a super food for strengthening bones and providing extra energy. Other benefits include boosting the nervous system and increasing sexual stamina. Dates also help to diminish allergic reactions and provide heart health.
Cacao is an AMAZING superfood! It’s packed with so many benefits and is much healthier than processed chocolate. Cacao helps to naturally lower blood pressure, provides energy and mood enhancers, helps to balance hormonal mood swings, helps prevent premature aging and provides protection for your heart. Cacao is also great for healthy skin, hair and nails. Cacao should be a staple in your kitchen! You can add it to so many recipes, drinks and treats.
Pumpkin seeds are often seen this time of year. They have become a staple in my kitchen because of the many benefits they provide. They effectively reduce inflammation, help to lower cholesterol, naturally fight depression, promote better sleep and help to maintain a healthy metabolism. Pumpkin seeds are a great antioxidant and can be added to recipes in a variety of ways.
I’m not sure what’s better about this recipe- the simplicity of making it, the delicious and sweet taste or the powerful punch of healthy benefits.
CACAO DATE BLISS BALLS
Yields: 25 Balls
Ingredients:
8 dates, soaked
2 cups pumpkin seeds, soaked for 5 hours then rinsed
¼ cup raw cacao
½ cup coconut flakes
2 tablespoons water
½ teaspoon vanilla extract
1 tablespoon cinnamon
BLEND: Blend all of the ingredients using a high-speed blender. Take a spoonful and roll into a ball. Set each ball on a tray.
Finally, allow the balls to harden in the refrigerator.
NOTE: I used a cookie dough/mellon baller to make mine more round. You can also use a spoon.
I would love to hear your feedback! I welcome you to share in the comments section below. Enjoy, Friends!
I recently attended the Take Back Your Health Conference in Northern Virginia and had an opportunity that I had not prepared for. The guest speaker was sharing her personal experience about how she took back her health. I found myself reliving my story in my head as she spoke. It’s a story that few knew about until now
After she finished her presentation, she asked the audience if anyone had a similar experience where they took back their health. I wanted to jump out of my seat and scream, “MEEEE!” Instead, I looked directly at her and nodded my head. The Universe must have aligned us because she called on me. She asked me if I had a story to share. I said, “Yes, I do!” As the man with the microphone started to walk towards me, I was overcome with so many emotions and began to shake. I was finally ready to tell my story. Not just to my parents and sister or my best friend. I was ready to tell everyone. Not only is it part of my healing process, but my passion and desire to help others is much greater than my fear of what people will think or say.
As I was handed the microphone, I felt this overwhelming emotion that brought me tears. I fought them back while shaking and I started to talk. I told the audience that I had been a police officer for six years. Sadly, I was injured in a car accident while responding to a call. I was hit by another driver. It was a moment that, at the time, would change my life.
I spoke about the numerous doctors visits. I spoke about the frustrations because I could not find answers for my chronic pain. I spoke about the frustrations with the “health care” system. I spoke about leaving a job I loved because I physically couldn’t do it anymore. Then….I spoke about my ADDICTION! When I was on my path to a better life and less pain, I was given all kinds of medications for my symptoms. I was shot in the back and the neck with steroids, asked how I felt, given opiates. All I wanted was answers and to live a normal life without constant pain. A level of pain that haunted every hour and every day. My pain was followed by more frustration and depression.
Every time I went to the doctor or a specialist, I was asked about my symptoms. Then I was given another pill. Not to mention, I wasn’t with the doctor or specialist for long. I felt like “just another number.” I was so tired of pills and injections. I just wanted a normal life.
Unfortunately my injury came at an expense. My desire to want to feel well led to pain medicine addiction. Pill after pill! I didn’t know the affects and consequences of opiates and injections. Yeah, I knew about drugs (especially being a police officer), but I didn’t KNOW about what they can innocently do. I signed that little waiver and listened to the doctor’s quick speech, but I never knew it would take me on a path that would change my life.
A lot of opiate addictions begin here. You have to go into surgery for something minor or you go to the doctor for a mild backache. Maybe you’re a football player that gets injured on the field. These addictions are happening in our schools, neighborhoods, workplaces and at home! Drop the stereotype because it’s complete bullshit! There are too many people suffering silently!
Sadly, it took me hitting a bad place to realize that I had two options. I was either going to allow the opiate to take me, or I was going to take back my health. I knew it would be hard, but I wanted my health and happiness. I wanted my life back! I wanted it as much as I wanted to breathe. That’s when I decided that enough was enough. It had been affecting my health, my family, my relationships and my mind. I was done!
I went to my doctor and expressed my concerns. We discussed the commonality of this problem, and I expressed my frustrations with the “health care” system. As suggested, we cut my dosage back and I began to wean myself off of the drug. I can honestly say that it was not an easy road, but one I knew I had to go down. At the same time, I was going to a great physical therapist and began to learn more about functional medicine. I was intrigued by the holistic and integrative approach. I knew that coming off of the medicine would mean pain, so I was determined to find a way to heal myself. I had no other option because I was done being in pain!
While this was going on, I found out that my aunt was diagnosed with a very aggressive form of cancer. She only had a few months to live. I remember going through my “hard times” of withdrawl and thinking of her. She inspired me to find my health and happiness. She also inspired me to set out on a mission to help others. I was so depressed when I had to leave law enforcement because of my injury. I wanted to find a new way to help others…and I did.
Again, the Universe aligned because I had an opportunity to enroll at the Institute for Integrative Nutrition. The year to follow would be one that would change my life forever. I learned about the importance of good nutrition, bio-individuality, lifestyle change, inflammation and the body, sickness and our society, the difference between traditional and functional medicine and SO much more! I was my own guinea pig that year, while I discovered what I needed in order to heal. Not what everyone else was doing or what society says we should do, but what I needed. I learned that we need to get to the root of health problems and not prescribe a pill for every symptom that leads to other symptoms and more pills. Not to mention more money. I also learned that there is another way.
Think of us as a tree. We are built to stand tall, weather the storm and grow. When we are sick or full of a disease, we will begin to lose color and our leaves will change. We may wilt and easily break. If you see a sick tree, will you spray paint it green or will you correct the problem from the soil, which will navigate up through the roots and allow it to heal?
I wanted to get to the root of the problem and heal. While studying at IIN, I learned a lot about gut health, inflammation, disease, nutrition and self care. There were so many things that I was doing wrong and sources that were consuming my body with toxins. Especially food choices and chemicals. I was so inflamed and consumed with toxic buildup. I found a way to heal myself and get back the life I wanted. I will always have my injury and there will be some level of pain, but I now know how I need to live and the choices that I need to make for better health and happiness. I honestly never knew I could feel this way without medication. Now I get a euphoric feeling from my life and not the drugs. I would much rather be addicted to what I have now.
I discovered the foods and sources that were not serving me well. I discovered the power of self care and how much it affects our health. I discovered so many other things that I include in my life. A life that I am so blessed to have because I made a choice. I chose to get back my health! I chose to take back my life!!!
I am sharing this with you because I know too many people who have been affected by this addiction (and other forms). Whether it’s themselves or friends and family. I also know how much it’s impacting our society. Not just the self destruction, but also the gateway it has to the increasing heroin addiction that we are facing today (among other issues in our society). According to the Center for Disease Control, women’s deaths from prescription painkillers has risen 400% from 1999 to 2010. This is a problem that is affecting our society in so many ways.
I am not a doctor, and I am not here to offer a healing solution. I am here to share my story and hope it inspires, helps or motivates someone. I know the dark road that this problem brings. I also know that people can paint a pretty picture on social media, but you never know the struggles someone is dealing with.
Please share this with anyone you know who may benefit. If you are struggling with this or know someone who is dealing with this issue, please know you (or we) are not alone. Having a good support system is important. Talk with your doctor and stand up for YOU! Consider a new way of life and take each day as it comes.
Today, I coach and help others find their own health and happiness. It may not be from addiction or pain, but it may be something that’s consuming their life and how they feel. Personally, I found a way to eliminate what was breaking me down every day and nurture what would help me find a better path. Everyone is different, so it’s important to find what works for you individually.
The road to health may not always be an easy one, but it’s definitely worth it!
