Simple, healthy snacks for traveling

Benjamin Franklin, “If you fail to plan, you are planning to fail” and this is especially true when it comes to having healthy snack options when you’re traveling!

I’ve done more than my share of traveling across the globe. What I’ve learned while traveling is that if I don’t bring healthy food along, sh*% happens. Can you relate? Someone gets “hangry”, flights are delayed, there’s traffic…you know how unpredictable traveling is! Everything feels worse if you are hungry and there’s nothing around to eat or all the options will make you feel like garbage. Who wants to start their vacation off like that?!
So today my friends, I’m going to share some tried and true travel snacks to support your energy, blood sugar, and peace of mind so that you enjoy your vacation even more.

Healthy Awesome Travel Snacks

  • Toasted coconut flakes with sea salt (dang is a great brand)
  • Plantain chips–I love the ones cooked in coconut oil like Terra.
  • Nuts and seeds (buy them in bulk at the grocery store and portion into baggies OR buy them in individual sized portions): Favorites are raw or lightly roasted nuts and seeds like almonds, pumpkin seeds, walnuts, and sunflower seeds. Sea salt is great (skip the heavily salted ones that say “salt” versus “sea salt” in the ingredients).
  • Sea Snax nori sheets
  • Nut butter pouches (Unsweetened almond or peanut butter), coconut butter
  • Jerky  (Steve’s PaleoGoods, Epic, Krave, Nick’s, The New Primal, Brooklyn Biltong, Think Jerky–I recommend making sure any brand you buy be free of MSG, gluten and lots of sugar)
  • Bars–I’m not the biggest fan of bars, but when you’re traveling, they can be a lifesaver! Some legit brands are JERF Bars, PaleoValley Collagen Bars, Primal Kitchen Bars, Harvest or Epic Bars

  • Pork rinds (quality organic brands like Epic)
  • And though there are many more options, I’ll end with this great cracker recipe (I often will quadruple the recipe before taking an overseas trip…and they’re usually gone within the week!).

I’m sure you’ll love these travel snack ideas as much as me and many of my clients do. Got your own that you’d like to share? Please email me and I’ll happily add it to the list. 🙂
Fun and healthy travels!

 

In health,

Rebecca

The weeds of health vs. The seeds of health: Which are you watering?

As I’ve been spending more time in my garden lately, both planting flowers and pulling weeds, it came to me that this is such a great metaphor for health! With my own health journey as well as every client I’ve ever worked with, there’s a process of giving the body what it needs to be healthy, and removing the obstacles getting in its way. Today, let’s take a look at how you can use this metaphor for creating the body and health you want.

What are your weeds?

Being totally honest with yourself, what are 1-3 things that you do weekly or even daily that are standing in your way to looking and feeling the way you want?
Common examples are grabbing unhealthy food or drinks on the go, going to bed too late, not scheduling time for movement/exercise, and eating late at night.

What are your seeds?

Likewise, what are the things you could do daily or weekly that would allow your health to grow and bloom into something you love and are proud of?
Common examples are grocery shopping weekly and making sure to buy healthy foods that can be packed for lunch or snacks, putting self-care into your calendar (scheduling movement breaks or workouts, reminders to drink water), and sticking with a consistent bedtime.

There’s a great quote by H. Jackson Brown, Jr. that says, “Remember that children, marriages, and flower gardens reflect the kind of care they get.” So does your health!

As I’m always trying to empower you to chip away at the stressful pieces that hold you back from your best health, I encourage you to pick 1 weed to pull and pick 1 seed you’re going to replace it with this week.

I’d love to hear what you decide to shift so feel free to connect with me and share how you are taking a step toward creating the body and health you really want.

In health,
~Rebecca

Boost your energy with this easy lunch!

Do you struggle with putting meals together or figuring out what to eat? Do you skip meals because you’re too busy and distracted? Or do you eat meals that make your energy plummet and your brain feel like it’s half awake?

I hear these kinds of descriptions ALL the time and can certainly relate.
When you’re on the go from one project to the next, it can feel hard to stop and refuel and even harder to figure out what fuel to put in your tank.
Today I’m sharing one of my go-to quick lunches.

Shown in this picture is sliced cheese, turkey, mustard (all organic, and some salad greens (these happen to be from my garden, but any organic greens will do).
The sky is the limit with variations! You could do

  • A BLT (bacon lettuce and tomato, no bread)
  • Any organic sliced meat you desire
  • No cheese if dairy doesn’t agree with you or all cheese and no meat if you don’t eat meat
  • Egg salad
  • Tuna salad
  • Throw some fermented or pickled veggies on the side…you get the idea!

This is an easy and nutritious meal. The time you save putting it together, I recommend spending on chewing, taking some deep breaths, and being still (this is great for resetting your stress response AND boosting your ability to properly digest your meal so you can get energy to continue your day).

Have a great week!

~Rebecca

Healthy cheese crackers (grain free!)

I wish I could take the credit for this great recipe!

Maria Emmerich is a grain free, keto genuis and has tons of great cookbooks which is how my family discovered these great crackers.

This recipe is from her site and I’m excited for you to try it!

“Healthified” Cheez Its!
Cheez Its1 1/4 cup almond flour
1/2 tsp Celtic sea salt
1/2 cup freshly grated sharp cheese (I used aged Gouda!)
1 egg white
Preheat oven to 325 degrees F. Grate 1/2 cup cheese.

In a food processor (or medium bowl) whip the egg white until the egg has loosened and become frothy. Add in the almond flour, salt, and cheese until a stiff dough forms. Cut two pieces of parchment paper the size of baking sheet. Put dough on top of one piece of parchment. Place the second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet (see photo).
Cheez ItsRoll the dough so it is the same thickness or it will bake unevenly.

Remove top parchment. Using a pizza cutter, score the dough into squares or other shapes. Place the parchment with the cut dough onto baking sheet and bake 15-20 minutes, or until lightly browned. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Keebler Cheez It = 160 calories, 8 g fat, 18 carbs, 1 fiber (17 effective carbs), 4 g protein
“Healthified” Cheez It = 120 calories, 9.5 g fat, 2.4 carbs, 1.1 g fiber (1.3 effective carbs), 6.1 g protein

Is your diet making you cranky?

Are you feeling impatient, energy tanking during the day, and finding yourself always looking for a snack?

Your body may be trying to tell you something.
These symptoms are frequently linked to food stress. I’m going to share with you the top 3 common causes of food stress and the solutions you need to start feeling better.

1) Lack of good quality protein. You may either not be getting enough protein throughout the day OR the protein you are getting may not be digesting properly. Some great sources of easily assimilated protein are collagen, plant protein, and moringa powder. They can be added to smoothies like this one to give your body energy, good mood support, and help you feel satisfied rather than always looking for something to snack on.

2) Not getting good fats. Fats from food are needed to make hormones (some of these hormones help you to recover from stress!). Seeking out good quality fats and oils can be a real game changer for you. Examples are coconut oil, olive oil, ghee, grass-fed butter, macadamia nut oil, avocados, nuts and seeds. Poor oils can lead to cellular damage, inflammation and low energy so be sure to avoid trans fats and vegetable oils like soybean, canola, corn, and safflower.

3) Overdoing the wrong carbs. Carbs that support energy, mood and satiety are leafy greens, above ground veggies, and low sugar fruits like berries. It’s easy to go overboard on carbs if you are eating foods made from flour (dense in carbs and quickly converted into sugar in your body), so bread, pasta, tortillas, and chips can easily lead to increases in appetite, inconsistent energy, and irritability for many people. Here are 3 great pasta alternatives for you to try instead.

These food stress solutions can make a real difference in your day. I’m so excited for you to have a more balanced appetite, more energy, & feel more positive.

In health,
~Rebecca

3 surprising health benefits of apple cider vinegar

Are you interested in feeling great, slowing the aging process, and preventing disease?

Then these tips are for you!
Raw, unfiltered, Apple cider vinegar (ACV) with “the mother” is a fermented vinegar from apples that has beneficial bacteria that can help you:
1) Kill harmful bacteria and pathogens like E. coli. ACV’s active ingredient acetic acid has been used historically as a disinfectant and natural food preservative. Infections like harmful bacteria and yeast overgrowth are some common underlying causes of health complaints like extra body fat, fatigue, and low energy.

2) Lowers blood sugar, fights Type II Diabetes. Your body functions at its best when it efficiently uses the energy you get from your food. When you’re stressed, eating a poor diet, and not moving your body enough, problems can arise with your body’s ability to get your food fuel into your cells (one example of this is called insulin resistance). ACV has been shown to lower blood sugar after meals and improve insulin sensitivity. This is great news for your energy, brain function, and waistline.
3) Cancer prevention. Some studies have shown that ACV has anti-tumor properties and may slow cancer cell growth.

Ways to enjoy ACV

ACV can be easily integrated into your diet. Try incorporating it into salad dressings, marinades, or in dips like guacamole.
If you have an adverse reaction to apples or ACV, consult your doctor. If your body has some underlying imbalances (reflux, ulcers, H. pylori infection), these may need to be addressed before you can get the full benefits of ACV. Get in touch if you’d like to learn more about addressing issues like these and supporting your health naturally.
I’m always happy to hear your questions and comments.

In health,
~Rebecca

How do you know when it’s time to move on?

Do you feel deep down that you aren’t getting your needs met? That you want more and better even if you cannot picture how? If your answer is yes, this can bring up strong feelings and I want to support you by addressing this today.

Every day you make choices that change the course of your life. Where you’re at with how you earn a living, your family and friend relationship dynamics, and your current state of health, it’s not by accident. Your life is largely made of your daily choices. I’d like you to answer one simple question: Which of your choices are truly working for you?

There’s a pattern that divides those who seem to reach every goal they set and those who are always struggling. If you are someone who is struggling to reach your health goals, what’s underneath your struggle (feeling overwhelmed, feeling exhausted, not sticking with healthy eating habits, not knowing how to cook, sitting all day for work, not getting the support you need)?
If you want to be a success story, you’ve got to be able to see when it’s time to move on from what isn’t working for you.

Why You’re Stuck

The key to why SO many of us struggle with health issues is that we are so stressed out that changing anything feels too hard. Be honest, have you ever felt this way? You may genuinely want your body to look and feel differently, but there’s too many other things competing for your time and energy and so your efforts never fully take flight.
Most likely, this pattern is never going to change. It’s never going to be convenient for you to get healthy.

Move on to a winning strategy

You can have the results you want and you can have the resources you need to have them. A winning strategy to give you the room in your mind to be able to achieve this is through starting to transform your “stress” pattern. Broken down further, you’re stressed because there’s too much on your plate (usually not good stuff either, but rather too many things that drain your energy). Identifying energy drains and resolving them will help you get what you want with your health and every other area of your life. Why? Plugging those drains puts more gas in your tank so that you don’t run into as much decision fatigue and halfhearted attempts to make and stick with health improvements.

Start here

Here’s one thing you can do today to change this pattern: write down one energy drain you experienced yesterday or today. What was the obstacle, did it involve other people, does it happen often, how do you feel when it happens, and how have you been handling it? Feel free to share your answers with me.
As you start to identify your drains and resolve them, you will feel your stress start to melt away and you will automatically have more time and energy available to invest in the things that will deeply impact how you look and feel daily.
If you need some support with resolving your energy drains and transforming your stress, I’m here for you and would love to help you discover where your best health has been hiding.

~Rebecca

3 Amazing Facts About Your Heart You Didn’t Know That Can Positively Impact Your Day

Today I want to share 3 facts about your heart that you probably don’t know that could make a positive difference in your life.

Since becoming a HeartMath Resilience Coach, I’ve learned some amazing things about the human heart that you’ll be interested to know.

  1. Negative emotions like anger and frustration can create nervous system chaos, but positive emotions do the opposite. This is known as cortical inhibition.
  2. Positive emotions like gratitude, ease, and joy can increase your brain’s ability to make good decisions. 
  3. The heart communicates more information to the brain, than the brain does to the heart. Through learning to manage your stress differently, you can actually change how your nervous system reacts to stress–translation–>you can change your baseline so that your normal day-to-day stress doesn’t take such a toll on your ability to focus and be creative, sustain your energy levels throughout the day, and feel more emotionally balanced.

Isn’t your heart awesome?! Now that you know what a key player your feelings play on your physical health and quality of life, here’s some action steps you can make to give yourself the advantage.

  1. Start your day appreciating something–pick whatever comes to mind and let yourself feel gratitude for a few seconds or as long as you like. This is part of Pleasure Meditation and you’ll notice how much better your day starts when you do this.
  2. When you take bathroom breaks, take a couple of deep breaths and reflect on what’s going right with your day so far.
  3. Find an excuse to laugh. A cascade of biochemical benefits occur when we laugh, so try to find some humor each day and get in a good belly laugh as often as possible.

Thanks for joining me and I’m wishing you a day filled with gratitude and playfulness!

In health & happiness,

~Rebecca

Bec’s Spaghetti Bolognese

Do you love spaghetti? Spaghetti was a staple food for me growing up and I could eat it 3 times a day and be happy as a clam.

My Dad, who was Italian, made amazing homemade sauce. Unfortunately, the spaghetti sauce was put onto processed, white pasta (full of gluten, very high in starch, low in nutrients). To support my and my family’s health as well as everyone like you who is looking for ways to incorporate healthy, delicious meals, the noodles in this recipe are spaghetti squash (nature’s spaghetti!).

Ingredients:

  • 2 large 24 oz. can (or glass bottle) of tomato sauce or strained tomatoes~either texture is yummy. If you are using canned tomato sauce, I really like Muir Glen Organic sauce.
  • 2 pounds grass-fed ground beef (or 1 lb ground beef and 1 lb Italian sausages, pastured pork OR grass-fed beef, sliced into bite sizes)
  • 1/2-1 lb “pet food” (ground beef and ground organ meats). This ingredient is optional, but I kid you not, it makes the sauce AWESOME and you can’t tell there’s organ meats in there but you get all the benefit (huge dose of iron and fat soluble vitamins). More stores are selling this or you can ask your butcher if they’ll grind up some organ meat for you. If you can’t find it locally, you can order it from U.S. Wellness Meats and keep it in the freezer to add to meatloaves, hamburgers and any meat sauces.
  • 1 can large black olives (preferably without ferrous sulfate in the ingredients)
  • 2 tsps. ea rosemary, thyme, oregano, basil, sea salt, black pepper
  • 1 cup cubed Shiitake mushrooms
  • 1/4 tsp. fennel seed (optional)
  • Garlic (3-4 cloves finely chopped), onion (1 yellow, finely chopped), and green bell pepper are optional
  • 1 large spaghetti squash

How To:

  1. Brown ground meat and sliced Italian sausage in a large pot on medium heat with a couple tablespoons of olive oil. If you are using garlic, onion, and bell pepper, add to the mix when about halfway cooked, approx. 5 mins.
  2. Add tomato sauce and spices, put lid on and cook on low-med heat.
  3. Wash outside of spaghetti squash. Use a sharp knife to poke a couple of holes in the skin and then put into a glass dish and into the oven for 1 hr at 375 degrees.
  4. Remove squash from oven and cut in half (horizontally). Allow to cool for about 10 minutes and then use a spoon to remove the seeds from the center (easy). Use a fork to scrape out the strands of noodles and add them to the pot of sauce.  Stir so that noodles are covered with meaty sauce.
  5. Chop up Shiitake mushrooms into bite-sized pieces and add. Drain and add olives and continue cooking for at least 30 minutes so the flavors blend (this meal is even better the next day after refrigerating overnight and re-heating!)
  6. Serve in a bowl, optionally with Parmesan cheese  and/or over a bed of spinach. Enjoy!

My daughter has requested this meal for her birthday dinner since she was 4 yrs old. 🙂

Healthy Chocolate Milkshake

Who says that cravings have to be unhealthy? Years ago when I was pregnant, I had serious chocolate milkshake cravings for about a week. Luckily, this recipe did the trick without any nutritional backlash like crashing energy, skin breakouts, or sugar cravings.

Ingredients:

  • 1 cup whole raw cow’s milk (or milk alternative of choice such as coconut or almond)
  • 1/4-1/2 cup heavy cream (or coconut cream)
  • 2 T grass-fed collagen hydrolysate (to support blood sugar balance, healthy hair/skin/nails/connective tissue/bones)
  • 1.5 T raw cacao powder
  • 6 drops liquid chocolate stevia (plain or vanilla stevia is also delicious!)
  • Ice (3/4 cup)
  • A delicious option is to add a small, barely ripe banana to this mixture. If you don’t tolerate carbs well, leave it out.

Mix in a blender and enjoy!