Grocery Staples

Do You Take Time to Reflect?

2015 is coming to a close and as with every year I look back and see what I've accomplished over the year. 

Then, I look back even further. I look at who I was 5, even 10 years ago and reflect on the changes I've made in myself over that time. I reflect on how those changes impacted where I am in life right now and I look forward to the next, 5, 10 and 20 years. 

Who do I want to be then? 

Where do I want to be? 

How do I want to spend my time? 

And, with whom?

As I was reflecting on the last few years I came across this picture and just had to pinch myself. 

Being on the cover of a magazine, even a local magazine, was never on my bucket list. But, because of the path I had chosen this amazing opportunity came to me.

While this wasn't on my list of things I had set out to accomplish, the experience was awesome and I am grateful for the opportunity and the memories I have because of it.

You can check out the interview that went along with this cover photo here.

Something I learned through this experience is that people you don't even know are watching are.... what you are putting out there matters. What do you want them to learn about you? What do you want your legacy to be?

Creamy Candy Cane Shakeology

Are you a peppermint lover? 

Fall is the time for all things pumpkin spice, but once December rolls around peppermint joins the party! 

If you are a big fan of all those peppermint drinks and foods, here's another... only this one will keep your body healthy and won't cause weight gain!  

Creamy Candy Cane Shakeology 

1 cup unsweetened almond or cashew milk
1 scoop Vanilla Shakeology
1/2 tsp. pure peppermint extract
1 cup ice

Blend well and enjoy!! ❄️

I'm sure if you are using a different vanilla flavored meal replacement or protein powder this will create similar flavor. 

You may need to adjust the liquid ratio to get it to your liking. This was thick and spoonable!! 

I prefer Shakeology over other options because it doesn't contain artificial ingredients or sugar substitutes. 

10 Health Benefits of Sleep

We all know that sleeping can make us feel better and more productive, but we also feel like it can be traded away in order to achieve our goals. What we intend to be a short term trade off can turn into long term habits.

Here are 10 reasons why you should make sleep nonnegotiable and create a sanctuary for sleep in your bedroom! 

1. Better Health - lack of sufficient shut eye as been directly linked to heart disease, heart attacks, diabetes and obesity.

2. Better Sex - impaired sleep can be associated to lower levels of testosterone in men.

3. Less Pain - getting enough sleep can make you hurt less.

4. Lower Risk of Injury - when you are over tired you tend to have more accidents such as tripping or falling and 1 out of 5 car accidents are a result of driving drowsy.

5. Better Mood - when you are overtired you are less able to regulate your emotions.

6. Better Weight Control - if you are over tired you are less likely to exercise. The hormone leptin (which controls feeling full) is decreased causing over eating.

7. Clearer Thinking - being well rested increases your ability to pay attention and think logically.

8. Better Memory - during sleep your brain process and consolidates memories from the day. Not getting enough sleep can affect how your memories are processed.

9. Stronger Immunity - people who get 7 hours of sleep per night or less are 3 times more likely to get sick than those who sleep at least 8 hours a night.

10. Decreased Inflammation - people who get less sleep have higher levels of inflammatory proteins.

It's time to make sleep a priority. Getting at least 8 hours of sleep per night is ideal. Who's ready to make a few changes in their bedtime habits?

Almond Strawberry Dream Shakeology

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
½ scoop Strawberry Shakeology
2 tsp. all-natural almond butter
½ tsp. pure almond extract
1 cup ice

Preparation:
1. Place almond milk, Shakeology, almond-butter, extract, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):

Calories: 240

Fat: 10 g

Saturated Fat: 0 g

Cholesterol: 5 mg

Sodium: 328 mg

Carbohydrate: 19 g

Fiber: 5 g

Sugar: 8 g

Protein: 19 g

*From the Team Beachbody website

3 Steps to Achieving Your Goals in 2014

Almost everyone that I have talked to since the first of January has made some type of resolution or set a specific goal. Many of them have multiple. I am not exception. I take goal setting very seriously. But setting a goal isn't the end of the process. Setting the goal is only the beginning.

There is a quote floating around the internet that says something like "A goal is only a dream if you don't put action behind it"... In other words. If you are not willing to figure out the processes you need to have in place to reach the goal, all you have is an empty dream.

Setting a goal is important, you won't achieve anything if you don't know where you are heading. But in order to make progress towards that goal you have to start by brainstorming all of the little steps you need to complete before reaching success. If you commit to doing 2-3 small things each day that will help propel you forward you can not help but to reach your goal. 2-3 things may not sound like a lot... but they add up over time. Remember, Rome was not built in a single day.

3 Steps that will help you achieve your goals
1. Focus your attention on your goal -- Figure out what you want to achieve and write it down.
2. Brainstorm the steps you need to achieve your goal -- Break your goal down into small daily tasks.
3. Commit to consistency -- Complete 2-3 small actions each and every day.

I look forward to hearing about the goals you have set for this year. Please share your goals in the comments section along with your plan to reach them.

What's the Best Time to Exercise?

1. When you WILL work out.

Don't allow yourself the excuse of missing it in the morning so its not worth doing. Exercising is better than NOT exercising unless you are sick or recovering from an injury. Schedule your workouts when you have the best chance of getting it done. For me, its early in the morning... before the roosters wake up. But for some its late at night. Do what works for YOU! 

2. When you FEEL the best.

There are times during the day where you feel your best and have the most energy to tackle chores around the house or run errands. That would be a good time to schedule your workouts because that is when you have an abundance of energy. If you schedule allows you to fit your workouts in any time during the day, pay attention to your patterns and see when you have those energy bursts. And then schedule your workouts within that window.  

3. In the morning on an empty stomach.

In the morning, before you've eaten, your body is forced to utilize its fat stores for energy. I typically workout first thing, before I eat. But, I do take E & E which is Team Beachbody's all natural pre-workout supplement to help give me the boost I need to be as effective in my workout as possible. 

 4. At night before bed.

I only recommend this time of day if its the only time that works for you. Working out right before bed can affect your sleep. Most people have a hard time getting to sleep after a workout.

The thing I want you to understand is that everyone responds differently. If you struggle with morning workouts don't do them just because someone told you that you should. Play around and figure out what time of day you are able to put in your best effort. Once you figure it out, schedule that time daily and commit to it.