May 14, 2014

How to Clear Your Mind in 10 Minutes or Less

IIN - How to Clear Your Mind in 10 Minutes or Less

Feeling stressed or overwhelmed? Do you ever need a mental break? We all have times during our day when we just need to take a minute or two to clear our minds. This sounds so simple, and yet I think we tend to neglect it. Maybe you are the type to lose your temper when you are feeling overwhelmed, or even worse, maybe you tend to hold everything in and let the stress eat away at you little by little. From the time our son was just one year old, my husband and I have been training him to take “time outs” when his emotions take over. This isn’t the same kind of “time out” where a child might find himself with his nose in…

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May 13, 2014

Brown Rice

brown rice cooking instuctions

Brown rice is the unrefined version of white rice.  It still holds all of the nutrition removed in the processing of white rice.  The rice bran is a great source of fiber, protein, selenium and manganese.  Whole grains in general are packed with nutrients and fiber, which aid in healthy digestion and weight management.  Brown rice is also a terrific substitute for people who are sensitive to grains which contain gluten. Brown rice is another staple that we almost always have in the refrigerator.  If I make enough on Monday to last the entire week, it makes meal planning throughout the week much more simple.  I usually double or triple this recipe for the entire week. Brown Rice Ingredients: 2 cup brown rice 3 1/2…

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May 12, 2014

Beans, Beans…

black beans recipie

Beans are definitely a staple in our house.  They are a wonderful way to add plant-based protein to your diet, as well as iron, B vitamins and fiber.  Beans are a great addition to meals, especially when you are trying to limit your consumption of animal protein.  I usually double this recipe and fix a big pot of beans on Monday, and we pull them out during the week and add them to all types of different dishes. For some reason, a lot of people are intimidated by the thought of cooking there own beans.  The assumption is that the soaking and cooking of beans is a really complex process.  Actually, they are super simple, it just takes a little time and patience. Stove-Top Beans (Makes about…

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May 1, 2014

5 Mantras for Daily Self-Love

5 Mantras for Daily Self-Love

Mantras, Incantations, Affirmations … Whatever you choose to call them, they play an important part in creating a life full of health and happiness.  The more we confess positive things about ourselves, the more we begin to believe the things we are speaking.  Unfortunately, this also applies to the negative confession that so many of us have.  "My clothes never fit", "I'm too tired", "I'm always sick", "I hate what I see in the mirror".  Do these things sound familiar?  I challenge you to take one day and really pay attention to the words that you are saying about yourself.  I guarantee that the majority of us need much improvement in this area.  Let's choose to speak words of life!

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April 23, 2014

A Healthy Focus

Until this morning, I haven’t stepped on the scale but once since I started my nutrition and health coaching program in late January. This was not a conscious decision. I guess that with my main priority being my health and the health of my family, my focus wasn’t the number on the scale. This really is a first for me. It had ALWAYS been about the number on the scale, and answering the magic question, “Did it go up or down this week?” In fact, one of the main things that led me down the path to health coaching was my realization that dieting and pill popping weren’t actually contributing to my overall health, they were taking away from it. At the age of 31,…

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