Did you know that what you eat is energetically tied to how your entire life is vibrating?
Food is energy.
You are energy.
So if you want to grow and evolve in all areas of your life, it only makes sense to eat foods that will support that.
Food not only nourishes the body but also provides:
â˘ clearer skin
â˘ a bullet-proof immune system
â˘ getting rid of belly fat
â˘ getting more muscle tone
In order to stay committed to your spiritually enlightened journey and get the most from your body, follow these five diet tips:
1. Eat More Omega-3s
People think they need to eat something complicated for healing to take place. What they donât realize is that omega-3s, accessible at the grocery store, are healing for our bodies. Consume 3 teaspoons of flax meal per day. I keep flax meal in a salt shaker and sprinkle it on my food. Other sources of omega-3s are chia seeds and wild salmon.
If you are eating farmed salmon, it doesnât necessarily contain omega-3s. The omega-3s come from the food the salmon eats in the ocean not the salmon itself. This is an important point a lot of people overlook.
2. Eat Lots of Greens
Everyone knows to eat lots of greens. What they donât tend to realize is quite how vital they are because they are anti-inflammatory properties are very healing to our bodies.
Greens such as spinach and kale are very healing to our bodies. Consume 3 cups of leafy greens per day. This can be done in a green smoothie, salad, or chopped up in soups or stews. Change up the greens to give you a variety of vitamins and minerals.
3. Drink Lemon Water
Fresh lemon water is very kind to our digestive systems, especially when consumed first thing in the morning. Our bodies have been at rest sleeping all night and we need to be gentle to it when we wake up.
Start your day with a cup of hot water with at least one teaspoon of freshly squeezed lemon. This is very soothing on your stomach, and because your stomach doesnât have to âheatâ the lemon water, itâs less work for your body to digest. Less work digesting means more energy that can be used for repairing, healing, and thriving.
4. Eat Whole Foods
Foods in their whole form are super easy for our bodies to recognize and digest. Assuming you donât have a sensitivity or allergy to them, of course.
Our bodies cannot recognize processed foods. They often contain preservatives and chemicals and other items which are not even considered food. Because they are unrecognizable to our bodies, we cannot absorb them. Foods in their natural form, like fruit, veggies, nuts, and seeds, do not have labels on them. These are great foods because it automatically means you are not consuming toxins or preservatives. These foods are very âcleanâ, especially in the organic version.
5. Add Cultured Foods
These foods contain more probiotic than you could ever find in a supplement. Probiotics are great for healing your gut and healing your body. These include foods such as sauerkraut and fermented cucumbers.
Making your own fermented foods helps ensure you have an active probiotic. Store bought brands are often heated which can kill off the active probiotic. To repair your body, add 1/2 cup 3 times a day. For maintenance, youâll need 1/4 cup.
There you have it, five great ways to have a strong, healthy body to help you keep up with the amazing life you are creating. And theyâre so easy, you can begin right now.
Over to you. Which of these healthy tactics will you implement today? Share with us in the comments below.
BONUS: Click here to grabÂ your free guide to eliminating mood swings.
Everyoneâs looking for a magic bullet. The ONE thing you can do to improve your health or make you a better mom or shift your business into high gear. What if I told you I found one thing that has changed all three?
Thatâs right. One meal changed my attitude towards life and has had positive repercussions everywhere. Let me tell you how.
About a year ago, it became quite clear to me that I needed a bit of a reboot: I was starving for lunch by 10am, craving cookies at 3pm, and ready for bed before my 8-yr-old. Whatâs more, I couldnât get any ideas off the ground for my holistic health business and felt like a failure all around. Definitely a case of the shoemaker needing a dose of her own medicine! (See, even my metaphors were mixed.)
Enter an online breakfast challenge: 5 days of a solid morning meal and some life wisdom to get me back on track.Â Seemed like a good a place as any to start.
Iâll admit, it took a few days of resistance to get me through the initial commitment, but the difference it made to my day was INSTANTLY remarkable.
â˘ Being so satiated, you can put your head down and focus on your work all morning.
â˘ Your blood sugar stable enough to prevent a meltdown when your project hits a major roadblock.
â˘ No mid-afternoon slump
â˘ No sugar cravings
â˘ AND youâre still awake enough after the kids are in bed to hang out with your sweetie.
In the last 6 months, my productivity has improved (aka my income increasing), I have time and energy for more exercise, and Iâm more present for the whole family.
This wasnât about creating some strict regimen that Iâve I had to stick to religiously. It was about taking the time to make myself a wonderfully nourishing meal. And through the experience, a whole spectrum of life lessons opened before me.
First, was the reality of taking 15 minutes every morning to prepare the meal. To introduce a new habit into your day, you need to take the time, make the time for it. (Yes, you may have to get up 15 minutes earlier.)
When youâve made that effort to cook a beautiful breakfast, youâll want to sit down and enjoy it fully. Iâm always getting on my clients to sit down and enjoy their meals. This includes breakfast. Weâre all so stressed and rushed and needing to get places that the very basic concept of filling the fuel tank before hitting the road becomes an afterthought.
I alsoÂ saw the effect my breakfast had on the family. My youngest has never been one to eat much before school. I always chalked it up to his not being hungry so early or school day nerves. Last year, as I continued the habits Iâd instilled in the summer, I would sit and eat with him, rather than flit around packing lunches and throwing the laundry into the dryer. Wouldnât you know, he sat and ate a proper breakfast too. How could I have expected him to sit and eat when I wasnât?
Another long-term effect has been better food choices throughout the day. Having started the day with a good dose of protein, minerals, vitamins and complex carbohydrates, Iâm more inspired to continue with more of the same through the day, be it lunch, snack, or supper.
But the biggest shift for me has been the attitude of commitment and forgiveness that now permeates all aspects of my life.
There are days when I go back to a bowl of cereal or a piece of toast, when I dip into the bag of cookies, when I graze my way from teatime to bedtime. There are days when I want the fries with that.
By starting the day with a nourishing breakfast, Iâm wiping the slate clean.
>>It sends a message of being worth the time and energy to every cell in my body.
>>It reminds me that if I fall off the focus wagon in my work â a day lost to Facebook or âjust one more episodeâ of The Mindy Project â I can start fresh in the morning.
>>Itâs removed my need for perfection and reignited by belief in commitment.
It all starts with breakfast.
1. At least 25% of your daily caloric intake
After 12 hours (in theory!) of not eating, your stores of brain-food (glucose) are depleted + you need enough energy to get you fully functional for the day.
Even if youâre trying to cut down on animal protein, this is the meal to eat it! The nutrients you eat in the morning need to be easily accessible. Ready to use. The BEST source in terms of assimilation? Eggs.
Bonus: Eggs also contain some of the good fats your brain needs and the lecithin to ensure they flow easily through your arteries.
3. Complex (whole) carbohydrates
Iâm not talking flour-based products. I mean whole grains and starchy vegetables. Carbohydrates are your main energy source; thatâs where the starch in things like sweet potato or brown rice are a good thing.
Youâre also looking for sustainable energy. The high fiber in these choices means that energy will be released slowly through the morning.
4. Green vegetables
Leafy greens nourish you with the vitamins and minerals your body needs to effectively use the protein, fats & glucose.
5. Lacto-fermented food
This is a condiment: a spoonful of sauerkraut or a dollop of miso. Other than add zing to your meal, it feeds the friendly bacteria in your gut and stimulates digestionâŚand elimination.
Play around with it to see which foods work best for YOU.
Click hereÂ to grab aÂ free, colorfulÂ PDF to pin to your fridge.
What healthy habits help you kick start your day?
This Saturday, June 21, marks the first day of summer. đ With the kids out of school, many of us will be shifting gears,Â putting our businesses into efficiency mode and ramping up on family fun. The Mogul Mom welcomes the season with these guidelines from Quinn McAdams on throwing a blissful backyard bash. Cheers to warmer weather and long days of summer fun!
Quinn’s Guide to a Blissful Backyard Bash
Thereâs nothing better than being with friends and family, and when summertime rolls around, thereâs nothing better than kicking back and throwing your very own backyard bash.
As a mother of two young kids, most of my time is spent packing lunches and driving to sports practices, but my husband and I always make sure to have a night for just the adults. And what better way to welcome the warm weather than by having all of our friends over for a night under the stars?
One of my favorite parts about throwing a party is playing games. I love coming up with fun activities for my friends to enjoy, and I try to think of creative ways for us to have fun as a group. For this yearâs summer backyard bash, itâs all about channeling our inner children with some grown-up games. Who says our kids get to have all the fun?
There will be different stations that guests can visit, each with a different game or craft for them to take part in. Iâm thinking of children based games and activities with a grown up twist. For the adults, weâll have white tote bags for dyeing, to serve as fun and festive future grocery bags. Iâve found a great step-by-step instructional postÂ here. Charades is a great game at any age, but for an adults-only party we can focus on the films and books that we love, and take a night off from Winnie the Pooh and Disney.
Any great party needs great snacks, and with the start of summer, I definitely want to focus on foods that are light and bright and really channel the warm weather. For our signature drink of the night, Iâm thinkingÂ spiked pink lemonade. My husband recently started brewing his own beer, so we will definitely have some of his recent brews there as well. We love to serve these craft brews in growlers my mother-in-law bought fromÂ this site.
Our appetizer will be grilled shrimp cocktail and salad made with mozzarella cheese, tomatoes, and balsamic vinaigrette. Dinner will be a buffet of ribs and chicken, with sautĂŠed veggies and rice for those who prefer a lighter fare. And then for my favorite part of any meal: dessert.
This is a guest post from my sweet friend Marla Sarris, author of the Paleo cookbook “Pigskin Paleo“.
This is quite a big week!
Many people in the US enjoyed a long Labor day weekend, yesterday was Brendan’s 6th birthday and The Dude’s 15th birthday and it was also the opening day of the NFL season.
Now, the start of the NFL season may not mean much to you, but for me, it meant the launch of my first, and long awaited cookbook, Pigskin Paleo!
I’ll share a bit about the challenges we face when trying to eat healthy, why Paleo is my lifestyle of choice, what exactly this âcaveman dietâ is, for the uninitiated, and how you yourself may benefit from giving it a try. Finally I’ll top it all off with some quick and easy Paleo breakfast ideas for you and your family.
So lets get to it! đ
The Challenge of Staying Healthy
Eating healthy when gathering with friends can, at times, be challenging. And whether you’re watching the next big game at home or at a local watering hole, the football season is no exception to this rule.
Gameday fare doesn’t always consist of the best foods and as a result you may end up in a cycle of constantly serving what’s cheap and easy instead of what’s best for your friends and family. Believe me, I’ve been there.
There is, however, a bright side. With a little bit of planning you can ensure that everyone’s overjoyed with with your appetizers, entrees and desserts, whether they realize that they’re eating healthy or not.
The key to this, in my opinion, lies in one simple word. Paleo.
What is Paleo?
Paleo is a very satiating style of eating, that’s also good for your body. Quite simply Paleo can be defined as:
- Eat Plants, Animals, Nuts and Seeds
- Move Frequently and Lift Heavy Things
Those are two simple steps, but let’s just break them down a bit.
First off, notice the order of the first rule. Plants should always come first in any Paleo diet. One common misconception is that Paleo consists of eating bacon and red meat all the time and veggies are an after thought. Now don’t get me wrong, I love me some bacon, but plants are at the core of Paleo.
Eating plants, animals, nuts and seeds is another way of saying to eat only whole, real foods. Narrowing our intake in this way results in the elimination of grains and processed foods, which has the added benefit of meaning that each and every Paleo recipe is also gluten-free. If you eat lots of fresh vegetables, a good quantity of properly sourced meat and fish plus a few nuts and seeds here and there, then you, my friend, are Paleo.
Move frequently and lift heavy things is where things really become fun. As my friend Vic likes to say, treadmills are for gerbils.
In my definition, living a Paleo lifestyle also means living in a way that includes more natural movements for our bodies. All this means is that you’ll want to do what works for you and makes you feel best. As long as that somehow consists of moving (pretty simple when you’re not sitting) and lifting heavy things (like your kids). Personally, I prefer a warrior workout, but if you’re doing those two things then you’re right on track.
Now you may be wondering where these ârulesâ came from. The Paleo diet is based on the research of Loren Cordain (among others). In his search for answers when it comes to nutrition, he began to find patterns that have remained true since the years of our Paleolithic ancestors. Eating Paleo is simply treating our bodies as we have for millions of years.Â
It’s the question that makes moms everywhere shudder: What’s for dinner?
How can you avoid it? Plan! Yep, with some simple meal-planning tips, you can skip the frozen pizza and get a quick and healthy dinner on the table!
Pick a dinner, but not just any dinner
Think of ten meals your family loves. (Better yet, ask them!) Then, take a monthly calendar and write down the first five meals on the first week of the month (start with the first workday of the month).
Use the other set of five meals in the next week, then start again with your first list and repeat until the month is full. Now you have the entire month’s dinners planned!
Mix up your menu with easy meal variations. For instance, if lasagna is on your list, make meat lasagna one time and vegetable lasagna the next. Real Simple and Whole Foods have great ideas to help you!
Mise en place (or, prepare ahead!)
Save time by prepping ingredients for more than one meal. Brown and drain lean hamburger for use in two meals, or chop vegetables or tofu for more than one dinner. Make one large meal, split it in two and freeze half to serve later that month. A little preparation goes a long way!
Eat this, not that
Cooking healthy dinners takes a little work, we know. But simple swaps can have a big impact. Scan ads from your favorite grocer to see whatâs on special and load up on veggies and fruit, lean meats, olive oil, whole grains and low fat dairy. Up your dinner’s nutritional edge by adding extra veggies, replacing potatoes with whole grain brown rice or legumes and using olive oil instead of butter.
How do you get a quick, healthy dinner on the table? Serve up your tips in the comments!
Could you and your spouse use a little quality time together? Could your house be a bit more spic and span?
Then we’ve got a winning housekeeping strategy for you. It’s called cocktails and cleaning.
Hereâs what you do. Put the kids to bed. Turn on some funky music (keep it lowâdonât want to wake the kids) and get a duster, some Pledge and a cocktail.
You get your housework done, connect with your partner and have a few giggles. The best part? You’ll have a freshly cleaned living room the next morning instead of a hangover!
Here are some terrific cleaning tips to get you started.Â And since you absolutely must have a cocktail while you + your honey are cleaning, here are our favorite recipes:
The Mogul Mom’s Jam Jargarita:
Fill an empty Bonne Maman jam jar halfway with ice and add:
Juice of one lime
1 oz simple syrup
1 oz white agave tequila
1/2 oz Grand Marnier
Put the lid on, shake like crazy. Take the lid off and DRINK.
Âž oz Grand MarnierÂŽ liqueur
1 oz vodka
1Â˝ oz cranberry juice
1 dash lemon juice
Shake with ice and strain.
Need a festive glass? Look no further than mom entrepreneur Lolita Healy’s fab martini glasses!
Looking for a tipsy-free beverage? Check out our delicious green smoothie recipes.
Are you going to give cocktails and cleaning a try?
Bet you didnât think you could drink you way to better health, huh?
And by drink, we donât mean an entire bottle of red wine (not this time, anyway). Instead, weâre talking smoothiesâgreen smoothies.
Green smoothies are a wonderful way to power-pack your body with vitamins, fiber and minerals.
If youâve resolved to add more fruits and veggies to your diet this year, green smoothies will do the trick. Theyâre super-easy to make for breakfast, lunch or whenever you need a big energy boost (afternoon slump, anyone?).
Simply choose two or three fruits and a few green vegetables like kale, lettuce, spinach, wheatgrass, pea shoots or broccoli, add a little water, coconut water or juice and blend away!
(Psst! Green smoothies are a super-sneaky way to get your kids to eat more greens, too!)
It’s EASY being GREEN: What green smoothie are YOU going to blend up today?
It gets real in theÂ Whole Foods parking lot, and now it can get real in your driveway!
Yes ma’am, cross off shopping for groceries and household necessities and give a big, warm welcome to grocery delivery!
Sure, there’s a nominal delivery fee; but when you consider your time + gas to shop, the fee is small beans in comparison.
Donât worry about bad apples, either. You can shop whole foods, organic, fresh and local with many of these services.
Start shopping now:
- Peapod– Peapod is a full-service grocer with delivery locations around major cities, all over the United States. You create a shopping list online and can search by brand, cost and nutritional information.
- Whole Foods – Most Whole Foods stores offerÂ both a personal shopping service â âYou Call, They Deliverâ â and a âYou Shop, They Deliverâ service. Check your local Whole Foods store for more details.
- Alice.com– Alice brings household necessities right to you. Thatâs right, get laundry soap, cleaners, toilet paper, you name it. The site also provides discounts and coupons + free delivery.
- FreshDirect.com– Fresh Direct is another full-service grocer, available to all our cool New York mamas.
- K9Cuisine-Donât forget your pets! They need healthy, fresh food, too. K9Cuisine delivers their own brand of natural, grain-free dog and cat food right to your door. Happy pets!!
- &Â Hello, Fresh
Just imagine grocery shopping without dragging kids to the store or overspending on impulse purchases. Yeah, youâre going to love it!
Ok, mogul moms…I get it, I get it. Â You want my 30 dinners that I mentioned on the insanely popular 7 Ways for Mom Entrepreneurs to Save Time, Money & Sanity post.
I’m going to do even better saving you time & sanity by giving you 32 dinners that you can use! Â Now keep in mind that my son Brendan is allergic to chicken, turkey, tuna, peanuts and tree nuts — so these meals are heavy on the beef, pasta and pork dishes. Â Also, I’ve made these meals so many times that I know the recipes by heart — so if you want specific recipes, just email me and I’ll see what I can do. đ Â Most of them come from Ina Garten, Bobby Flay, Andrew Weil or my own head. Â You can find the recipes for meatballs, pasta with vodka sauce and baked pasta with roasted vegetables here. Â You can see the recipe for pasta with kale here.
On to the 32 dinner ideas! Click here to view and save my 32 dinners!
If for some bizarre reason you don’t like my 32 dinners, you can find some great dinner ideas here:
- Whole Foods: Â Get recipes and even make a shopping list on Whole Foods nifty website! (Love that place!)
- The Dinner Spin: Make mealtime easier with simple online tools that plan, shop, cook, eat and budget.
- Menu for the Week: A full week’s worth of dinner recipes and shopping lists sent to you by email — just print!
- Food Network: Click on their Quick & Easy tab for DUH — quick and easy meals that will please the kids and make life easier for you.
- Simple Mom: Â Tsh Oxenreider makes dinnertime simple with a month-long menu plan.
Now don’t say I never gave you anything…heehee.
This might just be the perfect summer dinner. 8 minutes from start to finish, no oven involved & full of fresh, healthy ingredients.
Pasta Caprese : Serves 4
Download the Pasta Caprese Recipe
DeCecco brand cavatappi pasta
2 pints grape tomatoes
1/2 cup fresh basil
2-4 cloves garlic (depending on how much you like it)
8 oz fresh mozzarella bocconcini (small balls, about the size of cherry tomatoes)
1/2 cup extra-virgin olive oil
Fill a pot with salted water and bring to a boil. Add the cavatappi pasta and boil for 8 minutes, stirring occasionally.
While the pasta is boiling, put the grape tomatoes in a large bowl. Sometimes I slice them in half, sometimes I don’t. Do whatever you like.
Bunch up the basil leaves and rough chop them with a chef’s knife. Or, tear them up by hand. Place in a large bowl.
Next, smash your garlic cloves with the side of your chef’s knife & then mince up the cloves. Or, place them in a food processor & chop them that way. Add the minced garlic to the large bowl with the tomatoes & basil.
Then, take the mozzarella balls and slice each one in half. A serrated knife works well for this. Add them to the large bowl with the tomatoes, basil & garlic.
Finally, pour the 1/2 cup of olive oil over the tomatoes, basil, garlic and mozzarella. Add a dash of kosher salt & a grinding or 2 of fresh pepper.
Stir the ingredients gently & set aside.
By now, your pasta should be done cooking. Pour into a colander and drain well.
When the pasta is well-drained and a bit cooler, add it gently to the large bowl of tomatoes, basil, garlic, mozzarella, olive oil, salt & pepper.
Stir it gently, mixing all the ingredients well.
Serve it with a loaf of Italian bread and a bottle of pinot noir. Ice water or iced tea go equally well with this dish.
p.s. The tomatoes, basil, garlic, mozzarella, olive oil, salt & pepper mixture is equally delicious served as an appetizer on top of grilled bread. Yum!