Font Size

Posts Tagged ‘functional nutrition’

11 Secrets to Celebrating an Amazing, Happy & Healthy Holiday Season

1
Comment Posted on Nov 17, 2012 Last Updated Nov 19, 2012 Posted by Clea

It’s the start of the holiday season. From here on out our weeks are filled with fabulous events, company parties, celebrations and gatherings. Loads of reasons to celebrate…and to “fall off the wagon” from our health goals.

I am often asked by clients if I celebrate the holidays and what I do for celebrations. So here’s a quick list of tips that I use to keep my own holiday season happy, delicious AND yes, healthy! I hope you’ll add your own in the comments below.

EAT INSPIRED TODAY HOLIDAY TIPS:

Like me, you might have some holiday plans over the next few weeks!  Are you FREAKING out because you are trying to stay healthy or you too are Gluten-Free? (and/or Dairy-Free, Soy-Free, Nut-Free, Corn-Free, you get the idea)

Trust me, these Happy, Healthy Holiday Tips help me and my clients to ENJOY the holidays and to keep my own health condition (Celiac Disease) in check.

I’m here to share a few of my favorite tools and tips to fill our holidays with JOY. We each want to be able to attend the celebrations and social gatherings without fear, guilt and discomfort!

Let’s make this a season where we feel satisfied, happy and healthy!

11 Secrets to Celebrating an Amazing, Happy & Healthy Holiday Season:

1. Get Adaptive & Creative -

Here is one of my favorite tools to Eat Inspired Today and every day – CHANGE OUR PERSPECTIVE! I see eating healthy not as a restrictive diet but instead as a way of life and an adaptive lifestyle. When we feel limited and restricted we also feel like rebelling – which results in cheating. When we create a maintainable, lasting approach to food we build the foundation for a lifetime of health and wellness and not a passing fad diet or temporary solution. So let’s get creative, flexible and adapt! Try a few of our favorite Hip, Simple, Fabulous™ lighter and healthier holiday recipes

2. Feed Ourselves with Friends & Family -

I often used to go to events thinking “yummy! what food will be there!”.  Now, while I do enjoy a bite of food, I let my focus be on “which of my friends and family will be there!” At my Nutrition School, this concept of Primary Foods plays a BIG role. When we are not feeling satisfied in our relationships, career and other aspects of our lives, we often turn to food to feel complete. Sound familiar? I definitely used to find myself in this pattern during the holidays. Thankfully, using many of these tips, not anymore!

3. The Choice is Ours –

Let’s keep our long-term goals in mind. Set a reminder on our phone or hang a photo on our mirror to remind us what we’re working towards – whether it’s healthy changes in our body, improved overall health or healing – it’s much easier to stay on track when we’re CLEAR on our goals and the end results!

4. Plan Ahead –

Don’t go to parties and events hungry!  Have a healthy snack before we go so that we feel comfortable regardless of what’s available.

5. Offer to Help –

Bring our own Healthy and/or Gluten-Free option to share. Many vegetables and salads are naturally Gluten-Free and offer a great, simply delicious addition to your feast. Try our one of my Hip, Simple, Fabulous™ recipes, such as Maple Roasted Apples and Brussels, Champagne Tomato Basil Salad or Cranberry, Butternut Squash & Goat Cheese Gratin – each one a great, simple addition to your feast, celebration or potluck.

6. Everyone Loves Dessert –

Bake a batch of Gluten-Free Brownies or Low-Glycemic Cookies to have on-hand during the holidays as friends and family drop by to visit. For gatherings - Bring an assortment of berries and yogurt for dipping or a batch of Gluten-Free Brownies or Cookies – French Meadow Bakery makes pre-made frozen cookie and brownie dough – find them in the frozen section at Whole Foods Market or Sprouts! Got a few minutes? Try my Gluten-Free Black Bean Brownie recipe or this heavenly Pumpkin Chocolate Chip Bar recipe.

7. Find Creative Ways to Connect -

Holidays are about friends, family and connections – not just about food. Find ideas for centerpieces, place settings, crafts or games to share with everyone. For holiday-specific treats check out these ideas for non-food options – Bring a craft for the littler ones or a favorite family game or activity that everyone can enjoy together. Recruit school age kids to write names for place settings. Ask older kids to help assemble flowers or items for table decorations. These activities balance out the festivities and help to keep the focus on connecting and not just on eating :-)

8. Get Moving -

Build exercise into our holiday rituals. Our family enjoys a long walk on Thanksgiving. Some families run the Turkey Trot 5k. Others make a trip to dog park or the beach. It’s important to find what works for us and make time for something physical! Make sure to schedule our movement during our day, just as we would any other important activity.

9. Cheers –

If we’re drinking beer, bring our favorite Gluten-Free beer brand and savor it! When we decide before the event how much we’d like to consume we’re less likely to veer off track.

10. Recruit Help –

Hosting? There’s no need to do it all! Everyone enjoys making a contribution to the holiday festivities – whether it’s big or small. It’s easy to find ways to include kids, friends and family in our events. We may have a friend who loves wine, another who enjoys arranging flowers and the kids often like to make place settings and write names for the seating. Or get playful – make a list of ingredients and randomly assign each guest one ingredient. Their task is to bring a dish with that ingredient!

11. Find Our Cheerleaders -

We don’t have to make a big deal of what we are doing to other people, but often including our close friends, family and supporters helps to keep us accountable. Share your goals for this holiday season, When we find our biggest cheerleaders – whether family, friends or a Health Coach – these people encourage us to stick to healthy living and to stay on track.

 

YOUR TURN: What will be YOUR greatest goal this holiday season? What will be YOUR biggest challenge this holiday season?

I look forward to continuing this conversation. I’d love to hear your tips for keeping the holidays healthy! I invite you to share your feedback, comments, questions and recipe ideas in the comments below. Community, support and accountability makes this journey so much more enjoyable.

I look forward to hearing from you and our community does as well. Please stop by my Facebook page at Live Inspired Today with Clea and join our community. My favorite recipes, tips, tricks and Gluten-Free links can all be found here.

Here’s to an amazing, happy & healthy holiday season!

In Health & Gratitude,

P.S. I’m participating in the Whole Foods Market Clash of the Cooks competition. If you enjoy what you read here, please cast a vote for me by commenting on my recipe. I am so grateful for your support.

You won’t want to miss my Hip, Simple, Fabulous™ Holiday Tips…Find me on Facebook  or Twitter @HipSimpleFabGF.

 

© Copyright Clea Shannon 2009-2012

Eat Inspired Today™ LLC

Join me on Facebook at Live Inspired Today or find me here.

Sign up to receive my ezine with the latest Hip, Simple, Fabulous™ recipes, healthy inspiration, upcoming cooking classes and event announcements.

*Ready to feel your BEST? Contact me to schedule your complimentary wellness break-through session.

 

 

{12 Super Power Snacks}

0
Comments Posted on Jul 14, 2012 Last Updated Jul 15, 2012 Posted by Clea

Here in sunny San Diego we’re swimming in costumed fans and fit yogis while our little town hosts two big events on this July weekend.

Do you have a fun-filled summer adventure or a busy work week ahead?

If you answer is a resounding “YES!”, you’ll want to grab a bite from our list of 12 Super Power Snacks to boost your energy, lift your mood and feel like a superhero!

These 12 Super Power Snacks offer an incredible array of health benefits that go well beyond their nutrient values.

Here are just a few of the reasons to include these Super Power Snacks into your day:

  • Help regulate metabolism and burn body fat

  • Prevent or reduce inflammation

  • Promote digestive health

  • Improve energy

  • Reduce external signs of aging

  • Improve mental clarity and focus

  • Regulate moods and balance blood sugar

  • Lower total cholesterol

  • Lower blood pressure

  • Help protect against heart disease

  • Help protect against cancer

  • Help protect organs from toxins

Enjoy your weekend and make sure to activate your super powers and fuel up with a few of these delicious, nutrient dense and beneficial snacks.

Be well,

Join our community on Facebook for healthy inspiration, daily!

Find me on Facebook  here or follow me on Twitter @CleaShannon.

 

12 Super Power Snacks to fuel your body whether you’re a Mom, yogi or simply your run-of-the-mill superhero!

A Cup of Berries

Packed with antioxidants, berries help keep memory sharp, reduce inflammation and maintain improve motor skill performance. Berries are also great sources of fiber, important for a healthy digestive system.

 

A Bowl of Beans

Beans are a good plant-based source of iron. They are also an excellent source of protein.  Ranking low on the glycemic index, beans do not cause the inflammatory, hunger-inducing spike in blood sugar levels often associated with refined grains and baked goods.

East Inspired Today Tip: Combine beans with alternative grains to provide all of the amino acids necessary to make a complete protein.

 

A Handful of Nuts or Seeds

Nuts are rich sources of heart-healthy unsaturated fats and add years to your life. Nuts and seeds dramatically decrease your risk of cancer, heart disease and diabetes and reduce the visible signs of aging.

Eat Inspired Today Tip: Satisfy your snack attack with a handful of raw, unsalted nuts. The perfect go-to snack to keep in your bag, locker, purse or car. Another great way to incorporate these beneficial nuts and seeds – sprinkle chopped nuts, chia seeds or hemp seeds on top of your salads, yogurts, and rices for a powerful crunch!

A Mug of Tea

Tea is rich in a class of antioxidants called flavonoids which help to reduce your risk of Alzheimer’s, diabetes and some cancers. Teas may also improve the health of your gums and teeth and build stronger  bones.

Eat inspired Today Tip: Maximize the power your tea’s flavonoids by drinking it freshly brewed. To enjoy a summer iced tea, add a squeeze of lemon, lime or orange juice to help preserve the flavonoids.

 

 

A Side of Fermented Food

These foods contain “good bacteria” that help to maintain digestive health Fermented foods, also referred to as “functional foods,” such as yogurt, kefir, fermented vegetables and kombucha teas offer probiotic benefits to increase your overall health, promote the growth of friendly intestinal bacteria, aid digestion and support immune function.

Eat Inspired Today Tip: Enjoy a tasty side of pickles, sauerkraut, a cup of yogurt or a glass of kombucha fermented tea to improve your digestion and boost your energy.

A Sprinkling of Sprouts

Sprouts are a good source of protein and vitamin C. As we age, our body’s ability to produce enzymes declines and sprouts offer a concentrated source of the living enzymes.

Eat Inspired Today Tip: Trouble with beans? As a result of their high enzyme content, sprouts are much easier to digest than the seed or bean from which they came.

 

A Plate of Peppers

All peppers contain compounds called capsaicinoids. The more capsaicinoids  a pepper contains the spicier their heat. These compounds offer extraordinary anti-inflammatory, analgesic, anti-cancer and heart-healthy benefits.

Eat Inspired Today Tip: Peppers are high in antioxidant carotenes and flavonoids and contain almost twice the amount of vitamin C found in citrus fruits. Pack a sliced red bell pepper or load your guacamole with delicious, spicy peppers.

 

 

A Dash of Garlic or Onions

Garlic, onions, leeks and chives contain flavonoids that stimulate the production of glutathione, a potent antioxidant found in the liver. Glutathione improves the removal of toxins and carcinogens from your body, which helps to prevent cancer.

Eat inspired Today Tip: Firmly press the heal of your hand or a spatula against your garlic cloves to release the thin outer skin and make peeling quicker and easier. Serve crushed roasted garlic as an easy spread on rice crackers or a slice of gluten-free toast.

 

A Shot of Wheat Grass

Wheat grass, is a close cousins to dark green leafy vegetables, but offers far greater levels of “nutrient density.” In other words, an ounce of wheat grass contains much more of the beneficial phytonutrients found in an ounce of green vegetables.An exceptional source of chlorophyll, the phytochemical that gives leaves their green color, wheat grass improves cholesterol, blood pressure and immune response and helps to prevent cancer.

Eat Inspired Today Tip: Including a regular source of chlorophyll, such as wheat grass, in your diet inhibits bacterial growth and improves bad breath and body odors.

A Serving of Buckwheat

Buckwheat, an alternative, gluten-free grain, ranks low on the glycemic scale.Buckwheat comes primarily in two forms, hulled buckwheat kernels, called groats, or roasted buckwheat groats known as kasha. Buckwheat has more protein than rice, wheat, millet or corn and is high in the essential amino acids lysine and arginine.

Eat Inspired Today Tip: Buckwheat’s amino acid signature helps to boost the protein value of beans and cereal grains that your body consumes in the same day. Combine equal parts plain buckwheat groats and oats, cook the mix and enjoy as a hot breakfast cereal topped with berries.

 

A Glass of Coconut Milk

The closest match in nature to mothers’ milk is found within the coconut. The ideal nutritional content and immune boosting compounds found in coconut help to balance hormones, stabilize blood sugar levels and boost the cellular healing process. Coconut milk is also known to stimulate the thyroid and reduce stress on the liver and pancreas, which in turn, increases metabolism and helps you to burn fat more effectively.

Eat Inspired Today Tip: Clean and easy to digest, coconut milk is a ready, accessible source of valuable nutrients and energy. Refuel and rehydrate with a glass of fresh coconut milk or unsweetened coconut water.