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- What is Holistic Health?
The word holistic gets thrown around a lot... but what does it mean? The definition of health according to WHO (World Health Organization) - Health is a state of complete physical, mental, and social wellbeing not merely the absence of disease or infirmity. Our environment has made it so our thought of health is skewed, we believe we are healthy as long as we are not sick or injured. Realistically we need to realize that there is a lot more to it than just how much we are eating or exercising…. Stress levels What foods we are eating Emotional and mental health Economic health Social health Our minds are very primitive subconsciously, with the primary goals of avoiding pain, seeking pleasure , and conserving energy by looking for the most effortless way to get things done. If anything is out of balance the brain and body try to compensate to create homeostasis again. There are many strategies to help you be mindful and start recognizing these behaviors that are usually ingrained habits. Try Journaling, logging food, or even evaluating different triggers that may be causing you to do certain unhealthy or unwanted behaviors. Remember small steps are still steps in the right direction! Remember you are totally beautiful inside and out, now let’s reset that mindset! <3, Sarah
- 3 ingredient Iced Matcha Latte!
Let me start by saying I looove matcha💚... the earthy, not too sweet flavor is just so comforting to me. I love doing a hot or cold matcha latte first thing in the morning to help perk me up for the day... and I love knowing that there are so many benefits to this yummy morning jumpstart. Benefits of Matcha Because of the way the matcha tea is grown, it holds more caffeine and antioxidants than typical green tea May help protect your liver Can boost concentration and brain function May help prevent cancer May promote heart health Can help lose weight There are not many delicious drinks that are lower in calories and have such amazing benefits! So why not give it a shot! 3 ingredient iced matcha latte 1-1.5 TBS matcha 2-4oz warm water 8-10oz of non dairy milk of choice (my favorite is Califia toasted coconut) Mix matcha and warm water until matcha is dissolved. Add ice and milk to your cup and then add matcha mix and enjoy! Feel free to add a natural sweetener like honey to taste, or even spices - I 💚 cinnamon in mine. Thank you for reading, and make sure to subscribe! www.sarahnicoleholistic.com Xoxo, Sarah
- Do the Body Good Salad
If you are looking for a refreshing salad, that has a ton of nutrients, fills you up and tastes amazing... look no further ☺️ This salad has loads of greens, sweet potatoes, and whole grains... literally a perfectly balanced salad... I add the goat cheese because I love it, but feel free to sub for feta or leave it off completely! Try it out and let me know how you like it! If you are enjoying the content! Make sure to subscribe!
- Plant-Based Mexican Breakfast Hash
Starting a plant-based diet can seem so daunting, but really when you think about it, all you have to do start is allow more room for plants in your diet. Being perfect is not the goal, simple progress is exactly what you should aim for! Here is an amazing breakfast full of whole food plants, and a ton of nutrients and colors. Some days you just need a little comfort food in the morning... There are plenty of ways to change this recipe up and make it your own ... I like a little spice so I added some cayenne and topped it with salsa. They sky is the limit when making this your own! Check it out and let me know what you think! Like what you see? Great! Subscribe to the email list!
- 10 Ways to Sneak in Extra Fruits and Veggies
Do you know how many servings of fruits and vegetable you are supposed to get in a day? FIVE! Most people don't even come close to this! Most of the time it isn't as easy as we thought it would be... or we think we are eating a lot of fruits and vegetables, but when we actually log it, (that dang truth telling log) it isn't nearly as much as we thought. The constant temptation of convenient foods, fast foods, and junk foods is ALWAYS there. Unfortunately, most of these things do not pack any punch for the fruits and veggies that we need. Plus...If your family is anything like mine, they’d much rather fi ll up on a bag of chips or a bowl of rice or pasta instead of snacking on an apple or veggies and hummus. So we’ll have to get creative :) Here are a few ideas to “sneak” in some extra fruits and veggies... 1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure (Check out the this blog post for my favorite breakfast smoothie). Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine on the way to work or when I am the Mom-Taxi. 2. Dried fruit makes an excellent snack any time of the day. The nice thing about dried fruit is that it doesn't have to be refrigerated, so you can keep some in your car or purse for when you are starting to feel bingey (that's a word... I think). 3. Add some fruits and vegetables to your sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else you will eat. You may find that your sandwiches fill you up a little more when you have all the added fiber and other nutrients! 4. Have a salad - Try adding things you might not have thought of, like cabbage, Brussel sprouts, peppers etc. You might find a new concoction you love! 5. Try making healthy zucchini muffins or make egg muffins and add veggies for an easy breakfast throughout the week! 6. Try this for a dessert when you feel a sweet tooth coming on ... some mixed berries, with a little bit of sugar free whipped topping. YUM! 7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip or hummus. And of course there’s ants on a log... bringing it back old school. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack). 8. Try some new fruits and vegetables. Pick something exotic thank you have never tried! You could try artichokes, plantains, papaya, mango, star fruit, Lychee or anything else you can find in the produce department of your local store. 9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold. I prepping a good veggie soup on sunday and having it throughout the week for lunches or a quick dinner 10. The easiest way to get fruits and veggies, especially for those of us that just open the refrigerator and stare... have fresh fruit and veggies already chopped up and washed... they are easy to grab, and less calories and more nutrients than most of the other things we may snag when we are bored eating! Incorporate a few of these ideas and you may find that you are able to log quite a few more of those nutrient dense fruits and veggies throughout the week! <3 Sarah
- My Favorite Breakfast Smoothie!
Ok so most of us are on the go CONSTANTLY... like no one told us that keeping our kids busy, so they don't have time for trouble, actually means keeping the parents even more busy than the kids. So, sometimes you have to take a healthy treat on the go! Here is a recipe for my favorite breakfast smoothie! Chocolate Shake breakfast smoothie 1 cup of almond milk or milk of your choice (my favorite is Califia toasted coconut almond milk) 1 Frozen banana (Pro tip: before freezing peel the banana, it will make life easier for you!) A handful of Spinach (I usually use fresh, until it is about to turn, and then freeze) Favorite protein powder (If it's vanilla, then add a TBS of Dark Chocolate cocoa powder) Peanut butter powder (you can definitely use your favorite nut butter also; it will just increase calories) Add a few ice cubes EXTRAS: Chia seeds, Flax seed, shredded coconut the possibilities are endless! (Feel free to add a bit more almond milk for your ideal consistency) Breakfast smoothies are so easy to throw together and so nice to take on the go! Try it out! And let me know how you like it! <3 Sarah
- 6 Easy Ways to Start a Meditation Practice
Starting a meditation practice is not as easy as sitting down and staying "Ohm". Most people actually find sitting still for any length of time very difficult. However, the benefits of meditation definitely make it worth trying (think lowering stress and anxiety) ... just remember it's practice, and as with everything, when you practice you get better ♡ Here are a few things to try and get you started: Sit or lie down so you are comfortable- this will help limit distractions of having to adjust your position. Find a space with little distractions- I know for most of us this can be difficult, maybe try your meditation first thing in the morning before everyone wakes up, or right before bed. Set a time limit- for a beginner this time limit could be as small as one minute. I recommend trying to start with 5 mins of uninterrupted time. If this doesn't work for you, or you find it too difficult that's ok, try a smaller increment. Remember this time is for you! Close your eyes- closing your eyes may help you become more present and decrease the risk of visual distractions. Breath naturally and focus on this breath- another way to become more present in your practice. Watch when your mind starts to wander, and it will!- Meditation isn't about having no thoughts, it's about realizing those thoughts, acknowledging them, and letting them go. And after all that if you want to say "Ohm" go for it! I hope this helps start your very own mediation practice♡
- 10 Steps to Improving Your Health by Summer
Many of us make health-related resolutions, like lose weight, stop smoking or join the gym. While so many want to jump into a BIG goal, experts say that setting smaller goals could do more for our health. "Small steps are achievable and are easier to fit into your daily routine" says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change." Here are 10 to try: 1. DRINK WATER! Water is not only essential for your body and mind functioning properly, but often people think they are hungry when actually they are just dehydrated. Try and get about half your body weight in ounces per day (ex: if you weigh 180lbs you should shoot for 90 oz of water) 2. Take more small steps. Use a step counter to count your daily steps (I love my apple watch); then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days. 3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutritious packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk. 4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day. 5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts towards your daily intake of fruits and vegetables! 6. Trim the fat. While health fat can be good for you, fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter. 7. Increase protein intake. Protein is an amazing macronutrient that your body thrives on, more protein = less hunger! 8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 9. Lose just 5 to 10 percent of your current weight. The health benefits are huge... lower blood sugar, lower blood pressure, cholesterol, and triglycerides. 10. Keep track of your eating. Write down everything you eat... I mean everything... from the snacks, to the bites off your kids plates... you will be amazed at where those extra calories sneak in! Helpful hints: Check out your free bullet journals template at Sarahnicoleholistic.com