FATS do not make you FAT!

My favorite HEALTHY FATS! As promised in my newsletter, here is a list of healthy fats to eat in balance with healthy protein and healthy carbs in your daily diet and a little about each one so you know the benefits!• Avocado – Avocados are packed with healthy monounsaturated fats that contain oleic acid, which …

DELICIOUS DRENCHING RECIPES!

Summer is here! During the hot days ahead, it’s more important than ever to stay hydrated. In fact, studies show that millions of people are dehydrated every day and don’t realize it. Do you suffer from any of these common signs of dehydration?

 
1. Fatigue 
2. Headaches 
3. Brain fog or confusion 
4. Dizziness 
5. Muscle weakness or cramps 
6. Constipation 
7. Dry, itchy skin
 
Also, sometimes we think we’re hungry when we’re actually just thirsty. Our bodies are smart but we can get confused about that! So remember to re-hydrate! You may be surprised by how much your symptoms improve or disappear.
 
Imagine flowers in a vase that are wilting. What happens when you refill the vase with water? You can see them come back to life! That’s what happens to your cells when they are dehydrated and then re-hydrated. Of course, it’s best to hydrate BEFORE you are even thirsty (or wilted). The rule of thumb is that if you are thirsty, you are already dehydrated.
 
Even if we know we should stay hydrated, many of us are plain bored with plain water. And that means that sometimes we grab a drink that seems more exciting, but can have the opposite effect – like a soda or sports drink. Many of these contain sugar and sodium, which can actually cause you to feel thirstier! Still, drinking something is better than nothing – that’s why you’ll often hear me say that healthy food and drink choices are a matter of “good, better, best.” So what are some better choices that are as good for us as plain water, but not as boring? Read on for some great options and delicious recipes that will keep you feeling refreshed even on the hottest days!

Love & Health,

Cucumber, Basil & Ginger – A Refreshing “Mocktail”

You may have seen this in restaurants where they serve craft cocktails, and for good reason. It is a light, refreshing blend of flavors. Bonus: the combo also has a mild detoxification effect on our bodies. Plus, cucumbers have a whopping 96% water content and three awesome phytonutrients called cucurbitacins, lignans, and flavonoids that have antioxidant, anti-inflammatory, and anti-cancer benefits. They don’t say, “cool as a cucumber” for nothing!

 

Ingredients:
• ½ of an English cucumber OR one small salad cucumber, cut in half and sliced thin
• 3 to 5 basil leaves, rubbed or “slapped” to release flavor
• 4 slices fresh ginger (or use sliced ginger in a jar)
• 32 ounces water

Directions:
Rinse and prepare the first three ingredients. Drop into a 32-ounce or greater pitcher. Add the water. Let ingredients steep – the longer, the more flavor. You can store covered at room temperature or in the refrigerator. Serves four eight-ounce glasses.

 

Watermelon Gazpacho

Ingredients:
• 4 cups chopped seedless watermelon
• 1 small salad cucumber, peeled, seeded and chopped
• 1/4 cup fresh basil, chopped well
• 2 TBSP champagne vinegar
• ¼ cup chopped white or red onion (optional)
• 1 clove minced garlic
• 1 TBSP olive oil
• ½ tsp sea salt

Directions:
Prepare all ingredients and place them all in a large bowl. Taking half of the bowl’s ingredients and using a mixer or food processor, blend half the mixture (you can make it chunky or smooth, depending on your preference). Transfer the blended mixture to another bowl. Blend the remaining half of the mixture, and add to the transferred bowl. Stores well covered in refrigerator for five days. Serve at room temperature or chilled. If you like, chop an additional small amount of the basil and sprinkle on top.

Watermelon POPS!

Ingredients
• ¼ seedless watermelon, cubed
• 1 cucumber, peeled and sliced
• 5 mint leaves
• ½ cup ice

Mix all ingredients in blender. Pour into Popsicle molds and freeze!

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Out of control grocery bill? I’ve been there….

How much do you spend on your groceries each month??

Well, I have to say….our bill is sometimes….a bit much.I’ve had (more than one) “talk” with the hubby about being better with my grocery bill.

🙄🙄🙄 <eye roll>

BUT c’mon, clean eating is expensive, right??

Well, not necessarily.

I do have some tips for you to keep it under control.  This is one of the most frequent reasons I hear from people for not eating as healthy as they’d like to is that it’s too expensive.

It can certainly appear that way at first glance — but after a bit of evaluating you soon realize that eating healthy is absolutely possible on a budget. In fact, once you get the hang of it, it can be quite simple!

I’m going to share some of my tried-and-true tips on how to eat healthy without breaking the bank. Take these tips and make them habits in your life, and you’ll soon find you can successfully have a healthier kitchen without sacrificing a large chunk of your bank account.

Shop the perimeter. Think about it — all of the healthy items are on the outside perimeter of the store. For the most part, the inside aisles are the pre-packaged, boxed foods that typically aren’t ideal for a healthy lifestyle. – and they’re more expensive per serving. There are certainly some items you’ll need from the inside aisles, but the majority of the cart can be filled with items from the perimeter. So always start by shopping the perimeter of the store before you dive into the inside aisles.

Don’t get pre-cut items. Yes, it takes extra time, but buying pre-chopped onions or cut up fruit costs a significant amount more than buying a full cantaloupe and cutting it yourself.

Shop at different places. Wholesale stores such as Costco or Sams Club may be most beneficial to shop at for some healthy items, but probably not your entire grocery list. Scope out where you can get your staple items weekly. Are your veggies most affordable at the Farmers Market or Trader Joes? Is it most economical to get your grains and beans in the bulk aisle at Whole Foods? Shop around and find the best deals for what you need on a weekly basis.

Grow it at home. Are there some items you frequently eat that you can grow in your backyard or on your balcony? There are a tremendous amount of foods that you can easily grow at home, many of them you can even grow from scraps. Free is always great, right!? And when you grow it yourself, you know your food isn’t laden with harmful chemicals. So, what can you look into growing yourself?

Buy in season. In season vegetables and fruits are far less expensive, more nutritious and easier to find. Fruits are almost always on sale at conventional grocery stores – so check online to see where you can get berries half off or where you can stock up on fruit for the week.

Some produce costs more than others. Making the bulk of your produce the least expensive ones can keep your grocery bill down each week. Greens, carrots, apples, bananas and celery are among a few very inexpensive options. Balance those out with some more expensive broccoli, Brussels sprouts or berries, and you’re well on your way to eating healthy on a budget.

Want more info or need more personal suggestions? I’d love to chat.  Let’s set up your free Discovery Consult and I can share more about how what I do….can help you get your healthy life under control for good.

One step.  One day at a time.  No restrictions.  No “good” or “bad” food.

Just living your real life.

Healthy.

THIS is what I’m all about.

Love & Health, 

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Caffeine-aholic? Eating for better energy

Are you in a low-energy rut? Sometimes it’s lack of sleep that’s the culprit, but other times – even if you’re getting your Zzzzs – you can fall into a vicious low energy cycle. And before you know it, you’re making frequent stops at Starbucks to kickstart your day (or get you through it mid-afternoon….or maybe that’s just me….😴😴😴). I would love to see you make a few tweaks to increase your energy naturally without relying on caffeine or processed sugar….it can happen!

Here are some of the ways that you can keep your energy level high all day.

1. Drink apple cider vinegar
Apple cider vinegar has been tied to many health benefits, but did you know that increasing energy is also one of them? The amino acids contained in apple cider vinegar work to counter fatigue. Next time you’re feeling worn out, add a teaspoon or tablespoon of apple cider vinegar to a glass of water or your smoothie and watch your energy level rise.

2. Fuel up with fiber

Starting your day off with a breakfast containing fiber can help boost your alertness throughout the day. This is possibly because fiber takes longer to digest by slowing the absorption of food in the stomach, so blood sugar levels remain more steady for a longer period of time. Some great options are whole-grain toast or a bowl of oatmeal with ground flaxseed.

3. Pick a protein
While protein isn’t going to give you the energy surge you would get from a Caramel Macchiato ☕☕, it’s in it for the long haul giving you lasting energy for hours to come. Include protein in your meals throughout the day for energy without the crashes. Choose lean meats, eggs or fish.  You can also include some of my favorite plant protein options like beans, quinoa, oats, flax and chia seeds….there are so many plant options out there and you will find the balance of carbs/protein/fat is what really holds you over for hours….!

4. Have more frequent meals
Rather than having three meals a day, it may be beneficial to you to eat smaller meals more frequently throughout the day. This allows you you to maintain a higher, more stable blood sugar level throughout the day so you’re not experiencing the sugar highs and lows. (*HC TIP: PLAN for your snacks.  Pick a few that you will use through the week and prep so they are readily available.  This will keep you from hitting the vending machine or running through a drive-thru during one of those moments of weakness.)

5. Go for a stroll
If you tend to get a mid-afternoon energy downturn, going for a short walk can invigorate the rest of your day. The next time you feel a coffee run coming on, head outside for a walk instead!
Does any of this make sense? These are just a few ways that you can increase your energy. Start with one of these tips and over time you’ll begin to reap the benefits of lasting energy — all it takes is a few simple shifts in your habits.

What do you plan on implementing this week to try to maintain your energy throughout the day? Need some ideas? Do you wish you had some more personal support to help you be the HEALTHIEST you yet? Reply to this email….set up your free (no obligation) Discovery Call.  Working with me can help you be in a whole new place by the end of summer.  We are all #bettertogether

One last thing….I LOVED this article about Amy Schumer and her “body shamers”…..so ridiculous (she looks fabulous BTW).  You may have seen me post it in my EAT YOUR WAY HEALTHY FB Group but if you missed it you can read it here.

My favorite part?

❤️❤️”Love the skin you’re in” ❤️❤️
You are enough.
Love & Health,
“Be happy with what you have while working for
what you want”
 – Helen Keller
As a reminder those I work with:
✔️want to lose weight, be healthier and/or feed their families healthier
✔️are done with cookie cutter diets and programs
✔️are tired of all the mixed messages they’ve been getting about what they need (or don’t need) to eat
✔️struggle with finding healthy balance with food and life
✔️want a “whole food” approach to wellness…but aren’t quite sure what that looks like or where to start
✔️need ideas and support with recipes, choices when eating out, cooking ideas and meal planning strategiesSOME of my clients:
✔️have been diagnosed as diabetic or pre-diabetic
✔️have high blood pressure
✔️need to lose weight OR
✔️are at a healthy weight….but know they do not eat very healthy or are concerned they aren’t making the right choices for long term
✔️struggle with sugar cravings (a lot) and/or cravings for simple carbs
✔️have been told by their doctor to be on a specific diet but aren’t sure how to implement
have yo-yo dieted all of their lives
✔️don’t love vegetables but know they need to eat them (lol)
✔️want ideas for ways to include their family in their healthy eating lifestylewant to lose weight, be healthier and/or feed their families healthier

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My “go to” (Clean Eating) grocery list…

(for busy people who want to eat well but have limited time!)

 

Short & sweet….that’s the theme this week….

Because, honestly….we’re in May,  and for me (and most of my mama friends) this season is just as crazy busy as December…..
Truth.

So this email is one I am sending to simply provide you some relief.If you get stuck regularly without REAL food in the house you have a few options:

You COULD eat out every night….

You COULD order pizza or Chinese….

You COULD….not eat at all…. (not what most of us do 😂😂😂)

OR…you could download this grocery list.

If you can barely find time to get to the grocery store….much less meal plan or cook,

THIS is the answer you’ve been waiting for.
 
Print out (or save to your phone) my CLEAN EATING for BUSY PEOPLE Shopping List and you’ll see what staples I personally try to keep on hand.  Once you have the items on this list you’ll be able to throw something together…. FAST!
This list will help you stock your pantry and fridge with some healthy foods… so your family doesn’t starve to death 🙄.
A few other time-saving tricks for busy people:
✅ take advantage of the pre-cut, pre-sliced, and pre-washed fruit & veggie options
✅ FROZEN!! If you find you frequently have to throw out your fresh vegetables and berries….focus on buying some frozen items to keep on hand!
✅ what is your “go to” take-out that has a healthy option? Take some time to figure that out so when you’re pushed for time, at least you KNOW you can get a healthier option from your local restaurant.
✅ cook only once or twice (every night isn’t necessary)…but double what you would normally do and use the leftovers to create another version of dinner, with half the work (leftover protein, different vegetable, different sides….BOOM, different dinner!)
✅ CHOP once!! Cut up all the onions, or salad toppings….all at once.  If the cutting board is out, USE IT.  The “dry” vegetables will last several days so you won’t have to prep as much when you DO need to throw together a quick dinner.

CLICK HERE TO DOWNLOAD the guide

(a clean eating shopping guide…so you don’t have to THINK)

 

Hope this guide helps you out as much as it does me – I had a client this week tell me it was a lifesaver when she went to the store this week (with no list, and no plan).  She just pulled it up on her phone and had a general guideline to help.

USE IT – it’s good stuff.

Love & Health,

“Those who think they have no time for healthy eating, will
sooner or later have to find time for illness”
 – Edward Stanley
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Warm weather = SMOOTHIES 💚💚

When the warm weather arrives….I begin to think about SMOOTHIES.  I love love starting my day with a sweet and nutrient rich smoothie….I just FEEL healthier!! I recommend always adding in greens to your smoothie…if you’re worried about the taste, start with spinach.  There is very little taste and you will find it adds a nice creaminess.  As you become ore adjusted to the tastes then you can try some different variety of greens such as kale.  Remember, the more greens you can pack in….the better.

Also to note, to keep the glycemic index low on your smoothie, I recommend adding protein of some sort.  You can add a nice CLEAN (watch your ingredients) protein powder or a few tablespoons of seeds such as hemp, flax and or chia (or a mixture).  I’ve also used some silken tofu for something different…you’ll figure out what works for you.  If you need it “sweeter” then a protein powder that is flavored, like vanilla, may be your best option.  Make sure it is sweetened with stevia as many have hidden sugars and artificial sweeteners in them.  As yummy as fruit makes your smoothie, it can be a sugar loaded drink if you’re not careful – do your best to balance it out with the veggies and proteins – this will balance it out, help control the spike it could have to your blood sugars, and help ensure you are getting lots of the good stuff so it holds you over longer and keeps you from being hungry.

SO WHAT IS THE DEAL WITH SMOOTHIES?
WHY ARE THEY GOOD FOR YOU?

Smoothies are:

  • Chock full of vitamins, enzymes and minerals
  • Easy to digest, which mean optimal assimilation of your nutrients
  • Great for stabilizing blood sugar (make sure your smoothie has a healthy fat and protein – these are key for blood sugar stabilization)
  • A fabulous way to consume a variety of different fruits or vegetables at one time
  • Terrific for cleansing the body of toxicity
  • An easy way to add more fiber to your diet for optimal bowel function

Smoothies will give you more energy & are my favorite healthy “on-the-go” meal.  Here is my favorite basic smoothie – you can change up the fruit but you get the general idea…..my favorite (at the moment) is a combination of pineapple and greens with a vanilla powder….SO YUMMY!

Angela’s Favorite Green Smoothie (BASIC) 

1 1⁄2 cups water or almond milk
2 handfuls of chopped organic kale, spinach or power greens mix

1 small (or half large) frozen ripe banana
1 cup of frozen berries (blueberries, strawberries or any fruit combo)

1 scoop of plant based vanilla protein powder
1 tbsp of sprouted ground flax or chia

Blend greens and water until smooth first. Then add rest of ingredients until blended. Add a few ice cubes to make it thicker if necessary.  To me the key here is frozen fruit & frozen bananas.  When my bananas begin getting ripe I peel, break in half, and put in a ziplock bag in the freezer…then they are easy to pull out and throw in the blender!

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The summer of 2014 is when I broke my soda habit….

This pic cracks me up….so long ago, back when I drank Pepsi (prob 1999 or so) haha!

Let me tell you how my soda habit happened….

And then how I broke it.

I used to love my Pepsi’s…even though I’ve grown up in GA I never did love Coke. After I had Kelsey (10yrs ago) and I was trying to lose some weight….I went back on Weight Watchers and diet soda was “free”.

SO, I switched to DIET Pepsi and that is when I started going with all the “diet” stuff. I bought sugar free syrups, sugar free jello, sugar free popsicles and Equal for my coffee….you name it.

Even a couple of years ago, when I began to realize how bad aspartame was for me, I had a hard time with the soda habit. I would “allow” myself to have one day.

No more.

Then I weaned myself down and let myself just have one or two a week. I would buy the large bottles (16oz maybe?) and drink some, then put it back in the fridge and have a little at a time. I would stretch it out to last a few days….figured that was better for me….I was rationing it out, not drinking as much.

Then, one day, while on vacation in Orlando, I’ll never forget. I had bought a Diet Pepsi (the large one) at the store and was drinking it at the pool. I jokingly said to Rick (who has next to NEVER drank soda)…..

“sooooo…..should I enjoy my yummy soda all at once? or sip on it throughout this week?”

I was honestly quite proud I had cut it back to only 1 or 2 a week.

He looked at me and said (I’ll never forget)

“You know the problem? You’ve somehow made Diet Pepsi a “treat” in your mind….something you feel like you get to have on special occasions instead of thinking of it like it really is….poison”.

Poison. He was right.

I was making the choice to poison myself, and not only that, somehow I had elevated it in my mind as something special to enjoy. Some kind of special treat I actually CRAVED so I would ALLOW myself to have one ever so often.

Instead of really owning it for what it was – a terrible habit that was…quite literally, poisoning me.

That was a huge part of the mind shift that began my clean eating journey. From soda, to HFCS, to all artificial sweeteners, to preservatives, to other types of fake and toxic products that have been added to our “foods”.  Honestly, the poison that was my Pepsi, is really where it started.  That is where I began looking at the foods I ate, and the foods I fed my kids, and wondering….was I giving them something good for them? Or, inadvertently, poisoning them and feeding them chemicals?

That moment has stuck with me, and I’ve never had a soda since. Not only that, I have had ZERO urge or craving for it again.

The “habit” was broke when I shifted my mind into thinking about it differently.

That was the summer of 2014.

*this post was first shared in my private FB group where I share articles, recipes, inspiration and tips for living a “whole food lifestyle”.  Click here to join: EAT YOUR WAY HEALTHY with Angela B

Want more? Join my upcoming webinar on TUESDAY, April 11th at 9PM EST where I will share the Secrets to my Whole Food Lifestyle AND the top tips I use with my clients to help them see long term weight loss success!  Can’t make it live? Register and the recording will be sent.  Click here for more info: Secrets to my Whole Food Life Webinar

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What to eat for vibrant skin…

Anti-aging secrets are an extremely hot topic.  We all want to learn the best tricks of aging slowly, gracefully, and most of all… naturally.   With the skin being the largest organ of your body, the daily bombardment of all we come into contact with is a constant battle we must be proactive about fighting.

Pollution in the air, the products we use on our skin – it’s all going straight into our bloodstream.  Needless to say, the skin most unquestionably needs some attention when it comes to detoxification and keeping it healthy.

There are slew of expensive creams, lotions, and potions to choose from to allegedly combat wrinkles and keep your skin looking radiant.  But, you’re in luck – you don’t necessarily need those pricey potions to keep your healthy glow.  There are simple, everyday things you can do to work towards a healthier body and incredibly vibrant skin naturally.

Staying hydrated enhances your skin and detoxifies the body, so drinking half of your body weight in ounces throughout the day is a fantastic way to assist your body in functioning optimally and help your skin to look great.

You can also accomplish glowing, vibrant skin by adding certain foods to your plate more often — healthy fats and protein are among some of the top ones to consider for great skin.

If you’d like to know my favorite top seven foods I eat regularly for great skin, I’d love to share some of my tricks with you.  These are likely already in your refrigerator, which is great news – so take note, and eat up.

My Top 7 Favorites are…

  1. Avocado
  2. Coconut Water & Coconut Oil
  3. Salmon
  4. Flaxseed
  5. Blueberries
  6. Spinach
  7. Dark Chocolate

Adding these organic foods to your plate often, combined with other healthy, whole foods will put you well on your way to beautiful, healthy skin.  What are your favorites on the list?

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Getting real….


FACT: Once I learned to throw away the scale

I FELT FREE

I’ve talked a little bit about how the scale REALLY did run my life….

Literally…..FOR YEARS

Weekly weigh-ins were how I determined that I’d had a successful week…or I didn’t.

I thought this was smart.

I was “staying on top of it” so it didn’t get away from me.  No one wants to go “live life” and a few weeks later have trouble zipping up their jeans….

I get it.  No fun.

<sigh> I’ve totally been there….

Here is the part about that statement that just doesn’t work for me anymore.

The part that makes my health coach heart just CRINGE…..

That part that says “No one wants to GO LIVE LIFE” and then…what feels like suddenly, realize they’ve gained weight.

Wait….WHAT??

BUT I do!! I WANT TO GO “LIVE MY LIFE”…..

Isn’t that what we’re supposed to do?? LIVE LIFE?

I don’t want to have to always worry about gaining weight.  Or not fitting into my clothes.  I just want to LIVE.

For many many MANY years…I had no idea it was truly possible.

Because for many, many, MANY years I was emotionally tied to my twice weekly weigh in.

Because for man, many MANY years…..that was how I thought I was supposed to manage it.

It confirmed that I had will power.

Confirmed I was doing everything “right”.

Until one day, I realized what was happening.  I realized that this one tiny thing (okay, maybe it was a little more than a tiny thing….), really was controlling my LIFE.

It was affecting how I LIVED.

So after I stopped…after I decided to LIVE and not worry about the scale…I FINALLY felt freedom.

You see, I could talk all day about how I didn’t diet….I didn’t believe it was a “diet” because I wasn’t actively doing a “diet”.  But “diet” is, and really should be, a generic way to talk about how you eat.

Currently my “diet” is one where I eat what I want.  It’s one full of mostly plant foods and whole grains.  Coffee….REAL food , very little processed foods and….the occasional sweet treat (my weakness).

Oh yes….and red wine a few nights a week.

This diet is one of health.  One that means I don’t HAVE to worry about my weight or my clothes fitting.

One that keeps me HEALTHY.  Because it IS healthy.

That is what I LOVE about what I do now.  As a Holistic Health Coach I LOVE helping my clients learn how to eat clean, love food, get back in their kitchen, create mindfulness around mealtimes and enjoy what they eat.

And zip up their jeans again 😉

You know what….I’m going to share with you EXACTLY how you can live this way.

I’m going to share with you EXACTLY how you can live your own WHOLE FOOD LIFE….how you can:

  • lose weight
  • increase energy
  • feel better
  • increase digestion
  • eat more whole foods

Join me on my upcoming LIVE webinar – read more and SAVE YOUR SPOT here!  I’ll share with you the SECRETS I share with my private clients so they can live a life of HEALTH….eating food they love….without counting calories, points or carbs (I’ve done all those things before too).

Health is possible.  Join me and I’ll share how!