Secrets to a whole food life….


Have you ever wondered what it really takes to get healthy and feel amazing?

There are so many diet books out there telling you what to eat and magazines telling you to “Do this and you’ll look 10 years younger” or “Do that and you’ll experience rocket fuel energy.” With so much information, it can be overwhelming and confusing to separate fact from fad.

During my studies at the Institute for Integrative Nutrition, through my coaching and my own personal life experience….I’ve discovered the ONE THING that ALL (really….all) my clients have in common…..that our health and weight isn’t just about what we eat.

It’s about so much more than that.

It’s about how our body works as a whole. It’s about how our lifestyle impacts our health. It’s about our quality of living. How happy or stressed are you? How well-rounded is your life? Do you sleep well? Do you crave healthy foods that nourish you….or are you reaching for the sweets or caffeine to get you through a tough part of the day?

I want to break down for you what it takes to look good, lose weight, feel great, and get to a place of optimal health.

Here are the top 5 things you need to know and do to kickstart your health and feel amazing:

  1. Commit to your success. So often, we have surface reasons for why we want to get healthy. We say, “I want to lose those last 10 lbs. so I can look good at my reunion,” when, in reality, it goes much deeper than that. You have to figure out what’s motivating you and what will keep you motivated as you create new healthy habits.
  2. Discover which foods fuel you. There is no one diet that works for everyone. You have to take the time to figure out which foods work for your unique body. This means looking for food allergies, intolerances, and sensitivities, then adjusting your diet to accommodate for these things.
  3. Practice self-care. I don’t know anyone who couldn’t use a little more time for themselves. In this busy world we live in, it’s hard to get a moment to relax. It seems like the more time passes, the more we have on our plates, the more things accumulate on our to do lists. Taking time for yourself – to just rest and BE – is super important in becoming a healthier, happier person.
  4. Exercise regularly. This is something that’s talked about a lot but is often put on the back burner. You need to take time to move your body – but that doesn’t mean that you have to go to the gym. Figure out what works best for YOU. Do you enjoy dancing? Outdoor activities? Sports? Fitness classes? Find an activity that works for you, and stick with it. Your body will love you for it.
  5. Get your body back in balance. With the amount of toxicity in our environments and processed foods in our diets, it’s easy for our bodies to get out of whack. If you find yourself tired often or easily gaining weight, this is usually due to blood sugar imbalances. Learning how to bring your blood sugar back into balance so your body can optimize the sugars you’re consuming is something you’ve really gotta know in order to be the healthiest version of yourself.

These are just a few of the components of living a healthy life, but they’re up there on the list of the best things you can do for yourself and your health.

JOIN me on TUESDAY, April 11th at 9PM EST
I’ll be hosting a live webinar where I will share:
SECRETS TO A WHOLE FOOD LIFE”.
This webinar will include the TOP 5 WEIGHT LOSS TIPS I give my private clients to help them see success for the long-term.  Are you looking to create your healthiest life….and need some inspiration to push you in the right direction?
You won’t want to miss.
 Sign up here to join us! (can’t join us live? Sign up to receive the recording)

[activecampaign form=15]

Lighten up this Spring!


Spring is a time of renewal…

Words that come to mind: 
fresh, light, clear, simplify….salmon? 😉
The world around us blooms and sprouts in beauty – and there’s an innate desire within us to do the same. The heaviness of Winter is still lingering, but when the sun starts shining a little warmer we desire to go into major spring cleaning mode!

Spring cleaning….this could mean our homes, closets, eating habits, relationships, and maybe even a social media detox — who can’t use that every once in awhile!? 

Regardless we are thirsting to feel a little lighter…in more ways than one.  Here are four ideas to help you start feeling “lighter” this Spring season!

1. Simplify. Simplify your meals and you’ll feel like a brand new person. Meal planning, grocery shopping, having to think of what’s for dinner each night… it’s exhausting. Try eating very simply for the next week and see how things shift for you. Eat whole foods, with few ingredients and low prep time. Think mason jar salads or roasted broccoli and a small piece of grilled salmon (see my favorite SIMPLE SALMON recipe below). Simplicity usually means healthy.  
2. When life gives you lemons….add it to your water! It may sound incredibly simple, but that’s what we’re doing here! Simple, beneficial changes that don’t overwhelm. One simple change you can try is to add a squeeze of lemon into your water in the morning (and throughout the day, if you wish). Enjoy the alkalizing, naturally detoxification benefits. Your digestive system will thank you and you’ll enjoy a nice boost of natural energy.
3. Start small. Make a list of what you’d like to declutter in your home. Start small, and make a list of which tasks have priority. Can you not even remember the last time you’ve worn one whole half of your closet? Start there. Start with whatever is the biggest burden on you. The state of your surroundings has a huge impact on your overall wellbeing. 
4. Improvements. What have you been hoping to add to your life to give it more value? Is there a hobby you’ve been meaning to learn? Have you been promising yourself for months that you were finally going to start working out…or reading more? What instantly pops in your head when you read this? Start by adding one thing in the next week that will improve the quality of your life. Perhaps that’s a new, relaxing evening ritual or a commitment to get bi-weekly massages for stress relief. Pick one thing, and go for it! 

Baby steps coupled with consistent, daily action will get you there in no time, without overwhelm. I call my Coaching Programs “Eating with Intention” because placing attention on what you want is where the magic really happens – and adding in consistent action steps is precisely what I do with my private clients.

Do you want to feel “lighter” this Spring? My new GROUP COACHING is open for enrollment NOW.  This option could be for you:

  • If you’re sick of the dieting rollercoaster…
  • If you’re ready to see results even with a hectic & busy life…
  • If you’re sick of meal plans that don’t work…
  • If you’re fed up with the cardboard low-cal frozen dinners…
I’ve got a solution for you.
I’m talking long-term, sustainable weight loss.
My approach is not something you will find in a book or on the back of a Slim Fast shake. This is a WHOLE FOOD, REAL FOOD way of living and eating that will change your life….FOREVER.

Love & Health

Salmon with Sautéed Tomatoes
(from realsimple.com)

Ingredients:
1 cup couscous (or other whole grain)
2 pints grape tomatoes
2 tablespoons olive oil
salt & pepper
1/4 cup chopped dill
4 – 6oz boneless skinless wild caught salmon filets
Directions:
Cook couscous according to package directions. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook the tomatoes with ¼ teaspoon kosher salt until soft, 4 to 6 minutes. Fold in dill; transfer to a plate.
Season the salmon with ½ teaspoon each salt and pepper. Cook in the remaining oil in the skillet until opaque throughout, 4 to 6 minutes per side. Serve with the tomatoes and couscous.

[activecampaign form=1]

Spring Webinar Guest?? EEEeeeek!

Guest Speaker? (eeek!!) “Inspired Living”  Spring Equinox Webinar I’m so excited to have been asked to speak on an upcoming webinar hosted by my friend Cristin Zegers! Cristin is a Life Coach, Feng Shui and Aromatherapist Expert who is hosting a Spring Webinar to “inspire new beginnings”….doesn’t that sound beautiful? As Spring itself inspires us to start fresh …

Spring = SMOOTHIES


Hi friends – Spring is around the corner and with the warm weather my body craves SMOOTHIES.  I just love how I feel when I eat fresh fruits and it’s a huge bonus if I can include some greens to start my day off right.

I always think it’s a bit funny that I am asked, quite regularly…my tips for making smoothies.  I think people WANT to like them, but aren’t sure how to incorporate them into their day….so, you’ve got it. I’m at your service :).

I’ll be running a FREE SMOOTHIE CHALLENGE  for two weeks beginning on Wednesday, 3/22.  This challenge encourages you to add in ONE smoothie per day.  Can doing something this simple change your life?

Maybe.

Truth is, it was huge for me when I began to realize how critical starting my day right helped my choices all day long.  Not only did I just FEEL healthier, I also noticed a huge decrease in my afternoon sweet tooth when I started my day with a fruit filled smoothie.

This challenge will provide you with 14+ smoothie recipes and shopping list.  I will also make sure you are clear on all the best practices to ensure a delicious smoothie.

EVERY. SINGLE. TIME.

Is two weeks too long for you? Then join us for a week…or even a few days….OR, if you want, just download the recipe guide and use it as you feel inclined.  It’s all good!

Here is an example of a smoothie I’ll include in my eGuide – it’s on of my favorites.

 

CRANBERRY BLISS SMOOTHIE

1 cup water, or almond, hemp, or coconut milk
1 cup berries, fresh or frozen
¼ cup unsweetened cranberry juice concentrate
½ avocado
1 tablespoon ground flax seeds
1 tablespoon chia seeds
1 teaspoon cinnamon
1 teaspoon ginger (optional)
ice

 

 

Sounds good right?? IT IS!

Click here for more info and to join us: http://bit.ly/CHL-smoothiechallenge

Love & Health,

Angela B

[activecampaign form=1]

How to rev up your metabolism…naturally

Have you ever struggled to lose weight?     Do you feel like you’re doing everything right… but the scale is not budging? It can be SO frustrating….right? I have been right where you are and felt this same frustration. Sometimes we can seemingly do all of the things we think we should be doing …

Feel sickness coming? DRINK THIS…


So this morning it happened….I woke up with a bit of a stuffy nose and slight sinus headache.

Honestly our family has escaped much of the gunk that has been going around this winter so maybe we’ve been lucky….

…or MAYBE we don’t get much sickness because our immune system is ROCKING (?!?!)

I’m going with that one. 🙂

I don’t know.  Maybe.

Regardless, the Brown family has been feeling good, and sickness free, for the most part.

But this morning? I felt “just a tingle”….

I woke up with a little bit of a stuffy nose and feel the start of a head cold coming on….I have NO time for that!

We’re leaving in a few days for an early Spring Break (yippee!!) so this needs to GO AWAY.

And FAST.

So, what do I do at the first sign of sickness??

What “natural remedies”  and “hocus pocus” do I have up my sleeve??

Well, I’m glad you asked.

You KNOW I have something….I always do go for the natural remedy first whenever possible.

First thing I did (ok, second thing….after I had a cup of coffee) is make my MAGIC Hot Lemon Tonic!  This is what I drink when I feel a sickness coming on.

Actually, I had it twice today….

And I do feel a bit better right now – I’m hoping it will help cut this thing off before it gets any worse!

I thought I would share this little remedy because it’s super simple… and it really does help! My sweet mother-in-love made me a cup of this MAGIC TONIC a couple of years ago at Christmas….when I was feeling so, so B-A-D.

And although I still had a cold….I did feel dramatically better the next day.

And it’s become a part of my routine ever since.

Although this tonic is “no joke” to get down (it’s STRONG), it’s totally doable and you will just FEEL better after you drink it.

Promise.

In love & health (and sickness free),

Angela’s MAGIC HOT LEMON TONIC

Directions: Get one good sized mug (the larger the mug, the more diluted the tonic….if it’s hard to drink, go BIG).  Add 2 tablespoons of Apple Cider Vinegar (can use regular vinegar if you wish) and add the juice from one lemon (about 2 tablespoons if using pre-squeezed).  Add honey to sweeten – this is usually about 2 tablespoons for me.

Fill the mug with hot (HOT!!) water and enjoy!

[activecampaign form=1]

 

 

One meal….two meal…..three?


Happy Monday friends – I had a successful dinner creation with my leftover foods tonight so I thought I’d share.   Tonight I did a Meatless Monday dish – as most of you know I eat plant-based 100% of the time and I try to do meatless 2-3x each week for my family.  That being said I feel like many meat eaters are scared to try and go meatless once in a while….they’re afraid they’ll be hungry perhaps? Miss the meat maybe? My big secret ingredient to a successful Meatless Monday that everyone likes??

CARBS.

It’s true.  My husband would be starving if I didn’t have plenty of carbs with dinner.  Don’t get me wrong, they’re GOOD carbs. But I do find people have a hard time sticking with a plant based diet if they’re only allowing themselves salads and veggies….your body does need more.  If it’s not getting its energy from animal proteins you need to include plenty of healthy carbohydrates IN ADDITION TO your plate full of veggies.  This dinner I made tonight had whole wheat tortillas and brown rice – plenty to help the hubs feel full and satisfied even without meat.

People ask me all the time if I cook a full meal every night….and the answer is….sort of….?

The thing is…I cook pieces every night, but I’ve learned how to stretch parts of it out over several nights to save me some work.  For example – I may broil or grill some chicken breasts for one night, and then use them the next night in a chicken pot pie and then use them again to make chicken fajitas.

I do the same thing with a pot roast.  Cook a roast and veggies in a slow cooker and eat it as is the first night.  Then I use it the beef and shred it for barbecue one night and another night I may throw together a beef stew (if it lasts that long).

Other times I do this with the vegetables – say I make a lot of red potatoes with the roast….we have lots of those left over but the roast is all gone? So I’ll use the potatoes with some chicken or pork chops a different night – or warm up, add some veggie broth or milk, and make mashed potatoes to go with something else…make sense?

Tonight’s dinner was the perfect example of this.  I made Mexican type foods this past weekend….I had made some black beans in my Instant Pot (SO yummy but you could totally use canned black beans).  We had eaten the black beans with some “fajita” type grilled veggies (onions, bell pepper, mush & zuch), some vegetarian tamales from TJs and some delicious red wine sangria :).  So, I had leftover beans and veggies that I needed to do something with.  An easy dinner would have been to grill up some taco meat, shred some lettuce and make tacos for dinner (just to give you an idea) but I decided to make some Vegetarian Enchiladas for a Meatless Monday dinner.  They were a hit so I thought I’d share.  I try to stay away from store bought sauces….honestly they’re full of JUNK and usually pretty simple to make.

First up – I made the enchilada sauce:

SUPER SIMPLE ENCHILADA SAUCE

  • 2 Tbsp butter or olive oil
  • 2 Tbsp all-purpose flour (can use gf or spelt)
  • 1 Tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp onion powder
  • 1/4 tsp cayenne pepper
  • 1 sm can of tomato paste (8 oz)
  • 1 1/2 cups veggie broth
  • 1/2 tsp sea salt

In a medium saucepan melt the butter or heat up the olive oil.  Add the flour and allow to thicken a moment.  Stir in the chili powder, garlic powder, cumin, onion powder and cayenne pepper.  Add tomato paste and veggie broth – I used a whisk to get all all clumps and continued to whisk until smooth.  Cook until it thickens up and season with salt to taste…you can also add more “kick” by adding more cayenne or whatever spices you like (this one, made as is, is very mild and even my kids enjoyed).

For my Enchiladas you will need:

  • 6-8 whole wheat flour tortillas
  • black beans (one can?)
  • grilled veggies, raw spinach, whatever fillings you would like
  • shredded cheese.

Cover the bottom of a 13×9 casserole dish with a little bit of the enchilada sauce.  Then add fillings to each tortilla – I add raw spinach to these….the taste is really not anything you notice and why not take the chance to get more green veggies in, right?

THIS is where it gets fun and you can totally customize.  I did half of ours with only black beans/spinach/cheese (as I have one picky child who is NOT happy about seeing bell peppers and mushrooms lol).  If you really wanted meat you could add some ground beef/turkey/chicken to yours….or even just in half.  On these I did cheese on half and on a couple I skipped the cheese and added more of the grilled veggies.  Again, just edit for your family right?

As I fill the tortillas I fold them over and place, seam side down, in the 13×9 dish and cover with the rest of the enchilada sauce

I baked this dish for about 30 minutes on 350 degrees – until the cheese was nice and bubbly.  I served it with a side of brown rice, some shredded lettuce and some sliced avocado – obviously it was a big #success as this is all that was left.

 

[activecampaign form=1]

YUMMY Winter Brussel Sprouts Salad

You know…during the winter….when it’s cold outside….

And you KNOW you need to be getting in your greens and raw veggies….

But you don’t really want to?

The tomatoes aren’t in season…

And honestly, nothing looks that fresh…

So how about a different kind of salad?

One that uses delicious RAW winter veggies that will be so different for you….in a different way?

Well my friend, let me share with you a delicious salad I made.  So yummy and VERY simple.  As a matter of fact, almost all ingredients used were pre-chopped (took a lot of shortcuts) so there was very little effort put into this salad.

It was super simple.

And delicious.

Not to mention FULL of cruciferous vegetables.

Okay, I threw out a big word there but I am reading this book right now and it talks about how important eating raw cruciferous vegetables are for your health.  Here’s a little excerpt:

“One of the most fascinating areas of research in recent years has been related to the therapeutic value of cruciferous vegetables.  Cruciferous vegetables have the most powerful anti-cancer effects of all foods.  Most of the phytonutrients function as antioxidants in your body, meaning they neutralize free radicals, rendering them harmless and reducing cancer risk.”  – Dr. Joel Fuhrman, M.D – “Eat to Live”

I mean seriously….that’s kind of a big deal.

I know, I’m a dork.  I just LOVE this stuff.  I highly recommend Dr. Fuhrman’s research if your’e looking for some nerdy nutrition books to read. 🙂

Anyways, as I’ve probably mentioned a thousand times…we’re all just trying to be healthy, in an unhealthy world, right?

So just start with trying a new winter salad…and see how you feel.

If you want more, or are interested in talking about how a Health Coach can support you on your quest to better health, schedule your Discovery Call by clicking here.

My GROUP COACHING is closed (YAY!!).

But I have two new 1:1 coaching spots opening up in February… and I’d love to talk to you about it.

In love & health,

 

 

Yummy Brussel Sprout Salad – Serves 4

(even better the next day!)

10oz of shaved brussel sprouts (or one bag if you’re like me, lol)
1 bag of romaine lettuce
1-2 green apples – peeled and diced
1/2 red onion, cut into small slices
4 tablespoons of pomegranate seed (purchased from Trader Joe’s – ready to go!)
1/4 cup of walnut pieces (toasted is optional)
3-4 hard boiled eggs

Dressing:
1/4 cup extra virgin olive oil
5 tablespoons red wine vinegar
2 tablespoons maple syrup
2 tablespoons dijon mustard
salt & pepper to taste

Finely chop the shaved brussel sprouts so they are very small pieces (brussel sprouts are a heartier vegetable and if not small enough it will be hard to eat raw).

Mix together the dressing ingredients, whisk till combined.

In a large bowl combine brussel sprouts, lettuce, green apple, pomegranate seeds and walnut pieces. Pour dressing over and veggie mixture and toss to combine.

Top with (optional) hard boiled eggs, more pomegranate seed and walnuts, and grilled chicken for a delicious dinner.

Salt & Pepper over entire salad.

I find this is even better the next day after it has marinated in the dressing a little which softens up the brussel sprouts even more.

[activecampaign form=1]

Eat clean? Who has time for that?






Clean eating….sounds great in theory right?

You may even completely 100% agree….

It makes perfect sense to only eat foods that either

a) don’t have a label or

b) have ingredients you can pronounce.

BUT….let’s get real.

You’re busy.

Maybe you work full-time…either out of the house or at home with the kiddos!

You’re shuffling kids around all day or you don’t get home until after 6 and the idea of spending an hour or more cutting, chopping, and preparing dinner… just sounds like more WORK.

Well my friends, I thought of you today when I was doing my grocery shopping.

I’m busy too.  Yes, I work out of the house but I also homeschool two kiddos and have a full list of errands I have to run each week (in addition to other “fun” stuff I do that takes time like captaining the tennis team, leading Girl Scouts, etc….).

Point is, we’re all busy.  LIFE is busy.

BUT.  Clean eating, for me, is a priority.  I wanted to share some easy ideas and shortcuts to help make clean eating possible for my equally busy friends who think it’s too much work at this point in their life.

Download my complete free “CLEAN EATING SHOPPING GUIDE” here….for those that want to eat well but have limited time!

So….my busy people…..here are my top CLEAN EATING tips to help you out!

  1. GET OVER THE GUILT!! Just because YOU didn’t chop up that butternut squash doesn’t mean it’s any less healthy.
  2. USE the pre-cut, pre-diced, and pre-packaged WHOLE foods to your advantage.  Why not?  ESPECIALLY if you can buy things this way that you probably wouldn’t eat otherwise (i.e. – baby carrots for me, I eat em when they’re cut up and ready)
  3. Preferred order when buying fruits and veggies
    1. FRESH
    2. FROZEN
    3. CANNED
  4. If it has a label….READ it.  Do you know what each ingredient is? Do you have all of them in your cabinet so you could recreate the food if you needed to? If not….try to find a better alternative (or just do the best you can).
  5. Although buying fresh veggies is always the freshest and most nutritious option, keep a variety of frozen veggies and proteins in your freezer for those days, evenings, or weeks, where you haven’t made it to the store (it happens I know!)
  6. Buy individually frozen when possible.  I especially love this tip for chicken and fish!! The large bags at Costco make it easy to always have a simple protein to cook.  These are crazy easy to thaw – I just put in a ziplock baggie and place in a sink of cool water.  Less than 30 minutes and it’s thawed out and ready to cook.
  7. Keeping it simple is always the best option – the less sauces or recipe directions you have to follow….the faster it will be to throw together and the “cleaner” it will probably be as well.
  8. Have a couple easy tried and true recipes that you can throw together with the frozen ingredients on hand.  Again, this is how you set yourself up for success.
  9. LOVE LOVE LOVE frozen “steam in the bag” veggies like broccoli, cauliflower, peas, etc…..now you can even buy brown rice, quinoa pilaf.  I feel the variety of options is definitely getting better and better and ziplock now has a microwavable bag you can buy to quick steam fresh veggies in the microwave…say what??!!
  10. BATCH COOK  – this literally SAVES me each week.  Right this very second I have tupperware containers in my fridge with quinoa (cooked in vegetable broth) and pinto beans.  If I don’t have time to make dinner tonight or tomorrow I know I can pull out that, add a side salad and a protein for the hubs, and everyone will be happy.

BONUS: If this all seems like too much….too overwhelming.  Try working on one or two new things.  If you’re used to eating out every night then try to make just ONE new dinner each week. If you cook, but have unhealthy favorite recipes…try a couple simple clean eating veggie/protein dinners and see how it feels.  Maybe, try to batch cook a big pot of rice to use a couple times this week.  Any of these things would be something I would suggest if you were a private client of mine….it’s all about figuring out how to make it work based on your situation.

Download my entire CLEAN EATING SHOPPING LIST heredesigned to give you a list of easy things you can buy to help you stay on track with your healthy eating goals.

I have to say, one objection that may come to mind when reading my tips above….cost.  

It does cost more to buy things pre-chopped and more “ready to eat”.  This is a fact.  If it is cost prohibitive to you then I would tell you that batch CHOPPING and meal planning is even more important for you.  That is definitely the cheapest and easiest way for you to purchase veggies and proteins in bulk.  If you spend some time on the weekend chopping and bagging you can then freeze them for easy use.

It all depends on how much of a priority it is for you.  

I believe, when eating whole and real….you will FEEL better.  

You will BE healthier and your cravings and desires for the highly processed and low nutrition processed foods will naturally decrease.

If you could use more support or would like to hear how working with a Health Coach can help you make positive health changes in your life without dieting…set up your free Discovery Session with me here.

You can also join my FREE Facebook group here for weekly tips and inspiration (and ideas on how to use all your CLEAN EATING ingredients!).

You can do it.  I believe in you.

Love & Health,

PS – DOWNLOAD my Clean Eating Shopping List for the Busy Person here!

Here are some pictures that will show you the sort of things you can buy pre-chopped, packaged or diced that will make clean eating, when you’re busy….manageable!! I’m loving the variety of fresh produce from Trader Joe’s but even my local Publix has gotten so much better at having veggies already cut up.  Hey.  This ain’t the 50s where mom had all day to plan dinner and cook for her family.  We’re in busy times and we have to figure out how to make it work.

[activecampaign form=1]