Chocolate dipped Strawberry Smoothie

A decadent, yet healthy smoothie. Like having Strawberries dipped in Chocolate. Creamy, Delicious and under 200 calories.


Ingredients:

• 1/2 cup fresh or frozen strawberries
• 1 tblspoon Nutella
• 1/2 cup of almond milk
• 1/2-3/4 cup crushed ice

Directions:
Clean and cut strawberries and place into blender with Nutella, ice, and Almond milk. Blend. Pour and Enjoy!!

Small Changes

Resolutions can be a great way to set a goal for yourself, however more times than not we fail our resolutions. The Dictionary defines a resolution as the act of resolving or determining upon an action or course of action, method, procedure, etc.  Why not take baby steps towards a bigger goal with small changes?  For me I am not good with change. I find drastic changes uncomfortable and I end up failing because I am unable to sit with the abrupt uncomfortableness. However, I notice that if I ease myself into the change my rate of success is much higher. 

Last year I made a New Year's resolution to eat more of a Vegan lifestyle.  At first I cleared out all my cupboards and refrigerator of any non-Vegan items and replaced them.  I was going to go completely Vegan from being mostly Vegetarian (I did eat fish on occasion).  My intentions were good, however it was too big of a change for me to make all at once. I now follow a Vegan diet 3-5 days/week.  I allow myself to indulge when I am outside of my home at a friends house or restaurant, as I find it  too hard to explain and substitute. I am already a picky eater to begin with and I don't want to insult a friend or server. By making the change smaller it made me feel more comfortable and allowed me to actually fulfill my resolution.

Same is true with the "Losing weight" resolution so many people make each year.  Everyone starts off rearing to go in January and by February is already off the wagon.  Make small movements towards your goal and you may find that you have more stamina to go all the way. For example, if you lead a predominately sedentary life and decide that you are going to go to the gym everyday, the odds are you are going to fail.  Why not start small? Schedule yourself in for 3 workouts for the week. Try to vary what you are doing and find something that you enjoy doing.  Make it fun, something you look forward to, a workout date with a friend, and most importantly put it on your calendar like you would any other important appointment.

It's okay to know what your "end goal" is but be sure to honor and appreciate the small steps that you have accomplished along the way. You'll be more apt to stay on target and achieve your ultimate resolution. Even a small change (no matter how small) deserves recognition.  You may even be surprised when you reach your resolution how much easier it was to get there. Small change adds up to BIG results.

My Favorite Vegan Nachos

Going Vegan doesn't mean you have to give up all your favorite snacks.  I love Mexican food just as much as the next person. And thankfully I have a great recipe to share with you so that you don't have to go without. Super quick and easy. I even bet you could serve these to non-vegan friends and they won't taste the difference.

Ingredients:

• Tortilla chips of your choice
• Daiya Cheese Cheddar Flavored 
• Light Life Smart Ground Mexican Style 
• Cooked Black Beans
• Black Olives
• Green Onion
• *Optional Jalapeños

Preparation:
Place 1/2 of tortilla chips on plates. Cover with layers of Daiya Cheese, Light Life Smart Ground, Black Beans, sliced Black Olives, chopped green onions, and *Jalapeños. Repeat the entire layering process. Microwave on high for 1:30-2 minutes or until cheese is melted and meat is heated through.  Top with guacomole and/or Tofutti sour cream and serve.

This is one of my favorite meals and I am sure much healthier for you than the real thing. Enjoy!!

A good stiff one

Sounds dirty, but actually I am referring to cleanliness. A topic that Joseph Pilates wrote about in Return to Life Through Contrology.  Regarding Cleanliness J.P. wrote:

"...the correct technique to use in accomplishing this highly desirable result is to bathe using a good, stiff brush with no handle.  This type of brush forces us to twist, squirm, and contort ourselves in every conceivable way in our attempts to reach every portion of our body which are otherwise comparatively easy to reach with a handle brush. The use of a good stiff brush stimulates circulation, thoroughly cleans out the pores of the skin, and removes dead skin too. Remember, the pores of your skin must breathe; they cannot do so unless they are kept open and freed from clogging. Your skin will soon respond most gratifyingly to this perhaps seemingly Spartan-like treatment and acquire in the process a new, fresh, glowing appearance.  It will also develop a texture smooth and soft to the touch. So brush away heartily and merrily!"

Here are two stiff bristled brushes I recommend.

The Body Shop $12

Earth Therapeutics

I also highly recommend an exfoliating scrub.  There are quite a few good ones on the market. I like L'Occitane Verbena Body Salt Scrub, Origins Ginger Body Scrub, and Alba Sugar Cane Body Polish, and . Or you can try making one of your own with these recipes.

Mind over Matter

Mind over Matter will make the Pooh unfatter.

How do you talk to your self? Are you gentle, kind, supportive, positive, encouraging? Or are you judgemental, derogatory, harsh, belittling, negative, and self deprecating? As Depak Chopra is quoted as saying "our inner verbalization creates our reality".

Simple Buddhism A guide to enlightened living by C. Alexander Simpkins PH.D. explains the Buddhist view on "Right Thought, Right Action".  

"Changes in our thoughts lead to changes in our feelings. The same is true of conduct. If we change our behaviour, our feelings and thoughts will change as well. The basis for the change is simpler than it seems. Behaviour, feelings, and thoughts are linked together in such a way that each affects the other and each can change the other."

If you dread or hate going to the gym, no matter what great workout you do, you are not going to get the most benefits.  Changing your inner dialogue and attitude will change the way your body processes and experiences the workout and be better for you.  The energy your mind is taking to create the negative thoughts is displaced where it could be use to help you get a better workout and burn more calories. When you are happy/positive your body produces endorphins :An endogenous opioid from the pituitary gland that blocks pain, decreases appetite, creates a feeling of euphoria (the exercise high), and reduces tension and anxiety. When your body is stressed/negative it produces cortisol: A hormone released by the cortex (outer portion) of the adrenal gland when a person is under stress. Cortisol levels are now considered a biological marker of suicide risk. Therefore your inner dialogue and thoughts could be holding you back from reaching your healthy goals. Change the thoughts and watch the pounds come off a little quicker.

"Perception is an active process, involving both objective and subjective experience.  The sensations we have from contact with the world lead to a desire to fill our wants. We desire pleasant sensations to continue and unpleasant ones to stop."

"False beliefs and assumptions create states of mind that bias and limit our perception." 

For example if you look at a plate of kale and think "yuck", no matter how good it may taste you have predisposed your taste buds and body to not like it.  What if you changed the thought to "looks healthy", "natural", "good for me", or "filled with nutrients" ?  It might end up tasting a little better than you expected. In fact you might even like it.  Same goes for your perception of yourself.  If you look in the mirror and talk to yourself with negativity and hate "I hate my sagging tummy and stretch marks" you are bias to only perceiving the negative in yourself. Why not change the perception and use your inner dialogue to praise and appreciate what your body does for you everyday? Your belly may have carried and nurtured your two most prized possessions, your children. Turn the negative to positive and your outlook on what your body has and can do will change how you look at yourself. Changing the chatter could be just what you need to make you unfatter.