Happy New Year! Where did 2017 go? It went by way too quickly for me. But it’s January again. This is the time when everyone takes a moment to reflect on the past year and make resolutions for the new one. I hear a lot of people talking about health and wellness and what they need to do this year to lose those few extra pounds that creeped on over the holidays or over the past year. More exercise! Less Eating! No Carbohydrates! No Fat! No Breakfast! No lunch! No…fill in the blank with whatever may be popular in the moment! There seems to be a new craze every week that promises a quick fix – lose 15 pounds in 2 weeks – wow, wouldn’t that be great!
Unfortunately, most of the “crazes” are not based in reality or may be good for short term fulfillment but they lack staying power. I prefer to think of this time of year as one for permanent changes not quick fixes. Wouldn’t it be nice to get off the diet roller coaster? Wouldn’t it be nice to finally lose those 5-15 pounds and keep them off? I think it’s time to make a change – you deserve it! But where do you start?
Start simple! A lot of us have an all or nothing mentality. We either exercise everyday for 1 hour or we do nothing. We either avoid all carbohydrates or we over eat them. We either eat healthy or we eat all junk foods. It does not need to be all or nothing. Let’s start with simple moderation.
1. Eat something for breakfast every day. You need to get your metabolism going first thing in the morning so that you can continue to burn calories all day long.
2. After breakfast, eat something (I am not saying a whole meal, but something small) every 3-4 hours to keep your metabolism burning.
3. Eat more vegetables. Most people I talk to do not realize that they should be eating 5-10 servings of vegetables each day. That is ½ cup cooked or 1 cup raw. That may seem like a lot, but it can easily happen if you put your focus on eating some vegetables at every meal.
4. Fruit does not take the place of vegetables. Limit your intake to 1-2 pieces every day.
5. Eat protein at every meal and every snack. Protein is what makes you feel full. It also helps to keep your blood sugar stable which helps to keep sustained energy all day long.
6. Make sure that your diet contains some good fats. Olive oil, coconut oil, walnut, almond, flax, MCT, and fish are all good sources of healthy fats.
7. Walk for 10-15 minutes every day. This might mean parking a little further away at work or the grocery store, taking an extra flight of stairs instead of the elevator, taking a few laps around your house or office because the weather is bad. It is not difficult to include more movement in your day if you know that it does not have to be an all or nothing.
8. Take a moment to think about what you are eating, be mindful of how quickly you are eating and why, and be thankful for the food on your plate.
9. When all else fails, seek out some extra help. I have seen many people through the years who have struggled with their weight, only to find out that they have food sensitivities. Once they remove the offending foods, the weight just comes off.
Wishing you all health and happiness in the New Year!
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”
~ William Arthur Ward
Thank you to everyone who came to our Holiday Open House and Art Sale this past weekend. We do not take your support and your presence for granted – ever. It is an honor to welcome each and every one of you to Wellspring Holistic Center any day of the week. You are the backbone of our center. We know what a gift it is to have you with us on the journey to health and wellness. So , whether you came to the open house, are coming in this week for a session, or will be in next year, the gift is here waiting for you to open it. We look forward to seeing you and continuing to serve you in 2018.
With love and gratitude,
Louise and Anita
What sunshine is to flowers, smiles are to humanity. These are but trifles, to be sure; but scattered along life’s pathway, the good they do is inconceivable.
~ Joseph Addison
Flowers make me smile and this one put a big smile on my face. I have lived in my house going on 12 years now. I have Irises all around the yard. For some reason, not all my Irises bloom every year. Some years I have a lot that bloom and other years hardly any. Well, in all of my years at this house, I have never seen this one bloom! I was so excited to see it. Not only is this the first year that this one bloomed, but I have never seen another one like it – EVER. You never do know what will bloom in your own backyard do you?
Read more at: https://www.brainyquote.com/quotes/keywords/flowers.html
“Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.”
~ Yehuda Berg
Memorial Day weekend is the “unofficial” start of summer. Kids start dreaming about the end of school and summer vacation. Personally, I start dreaming about warm weather, sunshine, paddle boarding, and lots and lots of gardening. With the current weather pattern that we are in I am really dreaming about seeing the sun for longer than 1 day!
This is also the “unofficial” beginning of Barbeque season and family get-togethers. Potato Salad, Pasta Salad, Green Salad, Fruit Salad and grilled almost anything – that is what is on the menu. This recipe would be a welcome addition to the food table. I have not made this soup in several years now, but since I rediscovered it today, I think it will be on my next get-together’s menu. Enjoy!
*This soup will make the start of any meal fun. It also passes very well as a dessert! You can actually use any fruit in place of the mangoes. I made half the recipe with blueberries and half with mangoes and then swirled them together. Yummy!
1 14 oz. can Light coconut milk
1/3 c. Coconut sugar, honey, or maple syrup
1 Tbs. Rum (optional)
2 large Ripe mangos, peeled, pitted and chopped (about 3 c.)
3 Tbs. Lime juice
4 Tsp. Grated lime zest
1 kiwi, Peeled and cut into small pieces (garnish)
4 Strawberries (garnish)
Heat coconut milk, 1 c. water, sucanat, rum, and pinch of salt in a saucepan over medium heat until liquid comes to a boil and sucanat dissolves. Remove pan from heat.
Place half the mango chunks in a blender, pour in half the coconut mixture and blend until smooth. Pour mixture through mesh strainer into bowl. Repeat with remaining mango and coconut mixture. Stir in lime juice and zest. Refrigerate at least 2 hours and up to 2 days.