How I stay sane

YOGA CC4large

Let me start by saying it takes effort. It takes conscious intention but it isn’t “work” once you develop habits around living this way. Also, don’t shoot for perfection — it’s not real.

I learned LOTS about living the right way when I had cancer. I prayed and meditated my way through that whole year and during those meditations, I got LOTS of answers and LOTS of divine downloads as I like to call them.

These “downloads” consisted of tips that came through in such a strong way that I had no doubt about the message. They were answers about life and how I was supposed to move forward and live it. Not only live it, but live it the way I should have been living it all those years prior! But, I would have to let go, surrender and say goodbye to the old me and my old ways of thinking first. I give my tough love approach below because I love you!

Here are my most precious tips that bring value to my life:

1. Make time for self-care. Self-care is anything that takes care of YOU. Yep, just YOU. It’s not selfish, it’s a necessity. Let me repeat that, it’s a necessity. Self-care is the act of doing things that fill up your cup, bring you joy, allow you to rest or regroup. *essential for your health.

2. Eat whole, unprocessed foods. It should be a no-brainer, but apparently it’s not. Basically, stop eating crap. Do you know how many people I help with nutrition who just aren’t willing to do this? It is single-handedly one of the most effective ways to take your life to the next level! Eat foods as close to their natural state as possible. Do the work to find out which foods aren’t helping you and stop eating them. (an elimination diet helps). 80% of your health = proper nutrition and the other 20% = things like exercise, self-care, community, relationships, etc. Find healthier replacements for foods you consider cheat foods. Cut out dairy, it’s not made for humans. Cut out refined sugar (you won’t crave it after 3 days). Limit alcohol. Remember, I love you! *essential for your health.

3. Move your body. Find a way to move your body daily. If you don’t have time to workout (I don’t want to hear about it because if I, as a single mom who works full time can do it, so can you. And yeah….it’s hard). Do anything. Walk, take the stairs, park far away from the store. What I do specifically: I walk for 10 minutes, twice a day at work on breaks. I take the stairs every time I can. I do squats at my desk and pushups against my kitchen counter. I make time to walk 4 miles once a week on a weekend morning and maybe again during the week if I don’t have a conference call in the morning. I do a 10 minute HIIT workout 3 times a week, yoga at night occasionally and that’s it. Little bits here and there, when I have time (and sometimes I’m not successful). The rest is all nutrition, eating right and striving to drink 2 liters of water a day. And…since I’m eating like Jesus 80% of the time, I can afford to have a vegan/gluten free macaroon here and there. 🙂 *essential for your health.

4. Self-Development. I love self-help stuff. I think it’s amazing, helpful and allows you to expand beyond your self-made limitations. Also, I read that all successful people do self-development so I started doing it for that very reason. I listen to 2 hours of podcasts during my daily commute time. I watch YouTube videos and read books. It’s awesome. Spiritual growth is cool. 

5. I’m grateful and mindful. I write in my gratitude journal daily, start each prayer without asking for something but saying thank you for something instead, I meditate and I’m mindful of my actions and attitude. If I notice I’m not in my “flow” state then I make some changes. I choose only funny or uplifting things to watch because your mind takes cues from what you watch, I try to stay away from gossip (I know, it’s hard, we all do it), and I surround myself with awesome high-vibe people. When I’m in a bad mood, I change it by listening to a good song, or watching something funny or being grateful. Works like a charm. If I start to feel like I am getting stressed, I adjust my reaction (meditation teaches you how to do this by re-wiring your brain which in turn, makes you a more peaceful, less reactive person). I love you! *essential for your health.

I don’t want to look back on my life and have regrets so I try my best to live each day with enthusiasm. I do the things I want to do NOW, visit the people I want to see NOW, and focus on the things that are important to me NOW. Who knows if you’ll get the chance to do them later, you know?

Bonus Tip– don’t overschedule and overload your life with too much. Say no more often. Leave room in your schedule for time to laugh and chill. It’s imperative. 

There’s my blueprint! Hope it helps.

xoxo – Heather

Advertisements

Why we can’t all eat the same food!

Simply put: we are all made differently with different genes, lifestyles, diets, makeups, habits, bodies.

There is no correct diet for all- it doesn’t exist! Eating must be intuitive & planned in a way that supports YOU, no one else….and no that’s not a free pass to eat donuts.

We must eat with intention & eat for fuel. Our bodies are not garbage cans so it’s crucial we put good food into them.

 

Holistic Health Tip 8

The tip of the day today is about castile soap! I am obsessed with this stuff and now you can be too. Did you know how versitle it is?? Check out the article below for secret tips!

http://www.care2.com/greenliving/12-great-ways-to-use-castile-soap.html

What exactly is Holistic Health?

  
This is how Holistic Health works: It takes the whole person into consideration when assessing their state of health. This is how I was trained—to treat the patient as a whole, not by their “problem.” Their problem can be attributed to many factors in their life. Holistic Health encompasses: Food, Spirituality, Finances, Relationships, Exercise, Career & Social Habits. The belief that all areas of a person are connected. 

Homemade Healthy Lettuce Wraps!

collardwraps

I made these tasty lettuce wraps last night and they were too good not to share. See the recipe below:

Ingredients:

Swiss Chard or Butter Lettuce Leaves

Bell Pepper of your choice

Avocado

Carrot

Hummus

Cucumber

Dressing: tahini, tamari, maple syrup, garlic powder, apple cider vinegar (no measurements….I go by taste)

Directions: Rinse all of your lettuce and veggies then chop all of your veggies. Throw them into the wraps and make your dipping dressing for additional pizaaz!

Enjoy! xo

Fiesta Guacamole Recipe

Guacamole

One thing to know about me and I love me some guacamole! I will not let guacamole go without eating the whole bowl. Now, I don’t do this every day, duh, but the healthy fats in this dish make it so much more fun to eat.

Ingredients:

2 Large Avocados, mashed

1 Ripe Tomato, diced

1/2 Lemon, squeezed

1/2 Red Pepper, diced

1 tsp Onion flakes or 1/2 tsp onion powder (I think raw onion in guacamole is way too overpowering)

1/2 tsp Garlic powder

Sea Salt & black pepper to taste

*Sometimes I’ll even add in 1/4 Cup salsa verde just to liven things up!

The Art of Yoga and Pregnancy

yogap3

This picture pretty much sums up my yoga practice since i got pregnant. My body just doesn’t want yoga. As a yoga teacher and practitioner, it’s hard to just stop but I want to listen to my body and honor it. Our bodies have this innate ability to give us clues into what we should and shouldn’t be doing. I’ve resolved to sitting in the above pose and then letting whatever comes to come.

I’ve been doing prenatal pilates and I’ve liked it but I’m confused as to why I don’t want to do yoga! My first trimester was absolutely brutal and I was sick and tired way too often. I barely got in one day of fitness during that time. Now, I’m not as tired but I still find exercise a challenge and it’s killing me.

I’ve always been super fit and never too tired to exercise and this has been a lesson in acceptance and listening to what my body wants. I’m trying to be creative with trying new things, working out at different times of the day and also seeing what my pregnant body feels like it wants to do.

Have any of you struggled with the same issues during pregnancy?

2015 – Are you going BIG?

How is 2015 shaping up for you? I’ve had some pretty big and monumental things occur in my life starting in late 2014 and carrying over into this year.

First, I hit my 1-year remission mark from stage 4 cancer in November 2014! This was such an amazing feeling, getting to look back and reflect on how much pain and suffering I endured, only to look at my life now! I’m alive and well. Cancer-free. My oncologist said if I can make it to my two year remission mark that I have a better chance of my cancer not relapsing, so that is what I’m shooting for (and between you and me, I’m confident it won’t. Universe, are you listening?). I had nothing to rely on during my illness besides God and my own personal strength that He gave to me. That was it. God is powerful and so is the human spirit. Positive thinking combined with strength in God, I know, is what got me through it.

Speaking of miracles….I got another amazing miracle—I found out I was pregnant immediately after I celebrated one year in remission! I wasn’t supposed to be able to have kids after my cancer treatment, so this came as a complete shock and possibly the world’s biggest blessing. Even though I’ll be a single Mom and co-parenting with her Dad, I know we will love her so much and she’ll know what a miracle she is. Yes, it’s a girl!

I am forever changed for the better because of cancer. My whole life was turned upside down, inside out and I never realized how one single experience could transform a human being so completely. I know that my being open to the transformation was pivotal in my healing but I feel profoundly changed by my experience. It taught me things that one could never possibly learn through ordinary living. It opened up new dimensions that I didn’t even know existed in my life, my heart and my mind. What an incredible journey I am on!

I’m a firm believer that some people endure harder life circumstances than others for a reason. Sometimes it’s how we learn important lessons and sometimes it’s meant for a higher purpose that we’ll never understand. I believe inspiration comes in many forms, even through hardships.

How has 2015 been for you so far? Please share your experiences so that we can all celebrate life in whatever capacity it’s serving in our own lives. Let’s be a community of hope and happiness for each other!

3 Fast Breakfast Dishes for Busy People

banana

I don’t know about you but I certainly don’t have time to cook breakfast in the morning. Between getting ready and getting dressed I barely have time for anything else. It turns out that I’m not alone. The majority of people I know don’t even eat breakfast and their number one excuse is lack of time to prepare anything. Breakfast is the most important meal of the day since it jump-starts our energy and digestion and aids in setting the tone for our metabolism. When we skip breakfast, our bodies aren’t sure what to do and it can send us into a tail spin of blood sugar problems, constipation and unhealthy snacking habits. Add in coffee on empty stomach and we’re surely in for a downward spiral. I’d love to share my 3 favorite breakfast dishes for busy people. The best part is all three can be prepared at work or the night before, leaving your mornings stress-free.

  1. Avocado Toast—This is simple, fast and easy. Most offices provide a toaster and if yours doesn’t, bring in your own. Pop in some whole grain or gluten free bread and then smooth on some mashed avocado, sliced tomato and a little sea salt.
  2. Instant Steel Cut Oats-This is one of my go-to breakfasts. It literally requires dumping a packet of oats into a bowl or mug and adding hot water! You have to appreciate that simplicity. I also love to add hemp seeds and blueberries to mine.
  3. Breakfast Smoothie—A smoothie can be easily made the night before so that it doesn’t take up your precious morning time. Store it in an air tight mason jar and keep in the fridge until you’re ready to run out the door, just don’t leave it behind! Check out my favorite smoothie arecipe here

Let’s not let time dictate our health anymore. With very little preparation and a few simple steps you’ll be on your way to having a great and nutritious day.