Omg, I need a hug! Do you?

Choosing Health Tribe, I know many of our emotions are running at extremes after the election. I had the most craptastic sleep of my life on Nov 8th (and the 9th wasn’t much better). Change can be scary, especially when you doubt or fear the source of it.
Today, I am going to show you 2 amazing tools you can start using to more easefully manage your stress.
I use these tools EVERY single day as part of my toolset for managing stress and so do many clients of mine. Let’s take the next 30-60 seconds and do them together right now .

1) Start with your breath. Which part of your body is tense? Take a moment and focus your breath either in your low belly or your heart area, whichever feels best for you. Breathe in and out of your nose with your attention on your belly or chest area. Take 2-5 conscious breaths with me.

2) Next ask yourself, “What do you LOVE?” What do you deeply care about? I want you to bring up feelings and images of the things that you care so deeply for that you can’t help but smile and feel better when you think of them. As you’re doing your breathing, laser focus on 1 of these things you love and FEEL that love in your body right now. I’m imagining hugs! Deep, warm, heartfelt hugs from my loved ones. I can feel the hugs and the love they bring to me right now. Ahhh, that feels better.

I hope that this taste of stress resilience coaching was helpful to you. I always love getting your emails and feedback so please, let me know how you are doing and if you want more tips like these.

Sending healthy wishes and a big cyber hug to you!

~Rebecca

P.S.
My interview on the free Female Fat Loss Summit is tomorrow, Nov 11th! I’m sharing some great tools with everyone…and hopefully with you! 🙂

Female Fat Loss Summit 2.0

FREE Online Fat Loss Summit

Hello! I’ve got exciting news (and a bunch of awesome Halloween-themed recipes)…

I am a part of an amazing FREE online event that is about to start.

You will walk away from this FREE online event with more tools and takeaways than you could ever imagine so that you can:

  • Stop the “deprivation-binge eating-guilt” cycle.
  • Create a simple food and fitness plan that will help you create the healthy body you deserve!
  • Eat with joy, “consciousness” and intention. The way nature intended it to be.
  • Make your MIND your greatest asset to creating optimal health and design a strategy that is unique to YOU.
  • Feel amazing and energized in your body so you can find your path and live your PURPOSE!

If you are ready to jump in and get access NOW, go ahead and click here.

We both know the media and the internet are FULL of quick fix schemes, empty promises and contradictory health and diet information that JUST DON’T DELIVER THE GOODS!  Let’s put an end to the confusion right now. My friend and colleague, Dr. Kellee Rutley DC has created a single resource for you, where you can receive all of the tools YOU need to break free from diet prison, release the weight and take your body and your LIFE back. If it seems like everyone else already has it all except you trust me, you are NOT ALONE!

Dr. Kellee has brought together, over 21 Top Level experts, including me! These experts are the “real deal”! Kellee has interviewed highly credible and well respected Doctors, Naturopaths, Zen Masters, Holistic Psychologists, Holistic Chefs, well known Published Authors and True Fitness Experts with decades of experience, all sharing this “virtual podium” to give YOU the answers you have been looking for.

Being lean, “well” and happy is your natural state! Dr. Kellee and I can relate to what you are going through. Many of the experts on this summit have TRUE REAL LIFE stories to share with you about how they overcame the same obstacles you are facing right now.

If you want to become EMPOWERED with your own health and happiness; shed extra pounds, and truly feel WELL and have real VITALITY, go ahead and click the link here.

You will walk away from this FREE online event with over 21 hours of inspiration, education and more tools and takeaways and free gifts than you could ever imagine:

Decide you are WORTH it, and follow the few steps to get on the right path.

Dr. Kellee invited me to speak on this FREE online event, and I am so appreciative and extremely excited to share the virtual stage with all my fellow experts.

This event starts November 1st, so click here to get access now!

To your health, Rebecca

P.S. Share this transformative message with friends! Simply send them this link (http://femalefatlosssummit.com/Rebecca) so they can enjoy free access to the summit too!

P.P.S.
Check out these great Halloween recipes!

Primal Chicken Salad

Here’s what happened when my daughter and I decided to use up the leftover chicken thighs: we came up with an AWESOME chicken salad recipe! We enjoyed it for dinner and she even asked to bring it for lunch the next day (and then the lunch lady at her school wanted the recipe too!). You know how much I love quick, easy AND healthy recipes, so I am delighted to share this with you.

chicken-salad

Ingredients:

  • 1.5 cups cubed organic chicken thighs
  • 1/2 cup mayo (Primal Kitchen or homemade with good quality oil)
  • 1-2 teaspoons yellow or dijon mustard
  • 2 stalks organic celery, cut up small
  • 1 tablespoon lemon juice
  • 1/4 tsp black pepper

How to:

Mix everything together and enjoy with sliced organic veggies (cucumber, carrots, jicama, peppers), in lettuce wraps, or on top of leafy greens. Enjoy! 🙂

Healthified Chocolate Chip Cookies

Before digging out your old cookie recipe that’s full of sugar and flour that’ll send your blood sugar through the roof (and make you more likely to catch whatever nasty cold is going around), consider this: A completely healthy cookie recipe that TASTES just as delicious….maybe even more delicious. Send your excuses packing (i.e. “I don’t make cookies that often so I’ll just eat the “good ones”, “Those healthy cookie recipes aren’t as good”) and kindly stop and listen. You can enjoy delicious tasty treats that are also good for you.

screen-shot-2016-10-12-at-11-54-21-am

Ingredients:

  • 1 cup butter, room temp (preferably grassfed and/or organic) OR coconut oil
  • 1 egg
  • 1.5 cups blanched almond flour
  • 1/2 cup coconut flour
  • 1-1.5 cups coconut Lakanto (monk fruit and erythritol blend) OR palm sugar OR xylitol OR Swerve (I used 1 cup and it was perfect, but I like things less sweet)
  • 1 tsp vanilla
  • 1 tsp sea salt
  • 1 tsp aluminum-free baking powder
  • 1/2 cup of your favorite chocolate, chopped into chocolate chip sizes. Lily’s chocolate chips, Equal Exchange and Alter Eco are all great. You can also use ChocoPerfection Bars which are sweetened with chicory root.

How to:

  1. Blend butter, egg, vanilla, and sweetener thoroughly in large mixing bowl with electric mixer.
  2. While mixing, add in the rest of the ingredients (chocolate last).
  3. Preheat oven to 325.
  4. Place dough into tablespoon sized balls and push flat (3/4 inch thick) on parchment paper covered cookie sheets.
  5. Bake for 17-20 mins or until golden brown. Cool completely.

These cookies were so super delicious–and even better that they don’t have an immunosuppressant effect OR send your blood sugar on a roller coaster ride to Lethargy-ville like treats with sugar and flour. Makes about 24 small cookies. Enjoy!

Grilled chicken and zoodle pesto

img_6911

Ingredients:

  • 6 boneless skinless chicken thighs
  • 2 large zucchini
  • 1 cup Pasta Mike’s organic pesto sauce (made with olive oil, not canola or soy)
  • 1 cup cherry tomatoes
  • Optional, parmesan cheese garnish

How to:

  • Grill 6 chicken thighs at 350 for 20 mins or until internal temp is 165
  • While grilling, spiral slice zucchini to make zoodles
  • Saute in pan on low with lid on and with small amount of olive oil or coconut oil for 3-5 minutes until zoodles are al dente
  • Chop up chicken into bite sized pieces when done grilling
  • Mix pesto, tomatoes & chopped up chicken in pan with zoodles. Top with Parmesan and enjoy!

Serves 4-6

This recipe is SO easy and delicious!!!

Greek Chicken Salad

The family was craving Greek food this week so I whipped up this simple, delicious combo.

screen-shot-2016-09-08-at-1-15-37-pm

Greek chicken thighs:

  • Marinade 8 boneless skinless chicken thighs for a couple hours in 1/2 lemon (fresh squeezed), 2 cloves minced garlic, 1/4 sliced red onion, 1-2 teaspoons sea salt, 1/2 teaspoon pepper, 1 T olive oil.
  • Cook at 350 on a grill (I used our Traeger) until internal temp is 165 (about 20-25 minutes)

Greek salad:

  • 1 head romaine lettuce, chopped
  • 1/2 cup each of  kalamata olives, pepperoncinis, artichoke hearts, cubed cucumber, & feta cheese
  • Slice up the remainder of the red onion and add all ingredients to a large bowl.
  • Top with olive oil and red wine vinegar.

Serve chicken chopped up over salad or on the side if preferred. Absolutely delicious and fresh. (Feeds family of 3-4 depending on appetite).

Enjoy!

All You Need To Know About The Oil Cleansing Method For Acne

Enjoy this guest blog post from Positive Health Wellness, taking a comprehensive look at oil cleansing method for acne!

Hearty Sweet Potato Carbonara

I always love sharing when I find a great new recipe and this one ROCKS! I’ve made it several times and improved upon the original in terms of satiety and flavor.

The original recipe can be found here. If you do well with more carbs and less fat & protein, you’ll prefer the original recipe. I know that for myself and many of my health coaching clients, the opposite is true. In fact, the first time I made this recipe, I was still really hungry afterward. Once I modified it, I found it totally satisfying.

Without further ado, here’s my version:

Screen Shot 2016-08-15 at 1.20.40 PM

Ingredients:

  • 2 large sweet potatoes, the ones with orange flesh (spiral sliced)
  • 2 lbs bacon (uncooked)
  • 2 cups sliced crimini mushrooms (uncooked)
  • 4-6 cups raw spinach
  • 1 red onion, thinly sliced
  • 3 cloves garlic, minced
  • 1 teaspoon each of ground sage, onion powder, sea salt, and black pepper
  • 3 eggs (pastured, organic-they won’t be thoroughly cooked so good quality is really important)
  • 1-2 cups of Parmesan cheese, grated or shredded
  • 2 tablespoons olive oil or bacon fat

How to:

  1. Chop bacon up into inch long pieces and spread onto baking tray. Bake until done, about 40 mins at 350, stirring occasionally so all pieces get cooked. Cook until brown but not crispy. Add sliced onions and mushrooms on top for last 10 minutes.
  2. Slice up onion and mince garlic and set aside.
  3. Spiral slice sweet potatoes (I’ve used this spiral slicer for about 5 years).
  4. Put sweet potato noodles into a large pot and cover with water. noodles Bring to a boil and cook for 10-15 minutes until just tender (or al dente if you prefer but do not overcook or they’ll get mushy and fall apart).
  5. While cooking, beat eggs in a bowl, add spices, garlic, and cheese.
  6. Take 1/4 cup of the cooking water and add to egg mixture.
  7. Drain the sweet potato noodles and add back to pot, stir in egg mixture thoroughly.
  8. Add in bacon, mushrooms and onions from oven and mix completely with either some bacon fat or olive oil.
  9. Turn heat on low and mix in raw spinach. Turn off heat once the spinach is wilted.
  10. Serve with some fresh pepper and Parmesan on top.

Enjoy! 🙂

6 Best Safe Cookware Options

Have you ever thought about the importance of cookware that is used for cooking your favorite

dishes? If no, then now it’s time to have a look at the type of material that the cookware in your

kitchen is made of. The material of the cookware should have following qualities:

• The material of which the cookware is made should be non-toxic.

• The material of the cookware item should not leach.

The types of cookware one should avoid include:

1) Non-stick Cookware: Non-stick cookware releases toxic fumes when heated. These fumes

are harmful to the pets too.

2) Aluminum Cookware: Aluminum is seen to have links with Alzheimer’s disease.

3) Copper Cookware: When the coating of copper cookware wears away then copper starts

leaching into the food. This can lead to copper toxicity.

If you have any of cookware mentioned above, then you need to get rid of them and purchase the

safe cookware. To help you in choosing the safe cookware, we have prepared a detailed

infographic from Top Cookware Online after thorough research. This infographic has details

about the six best safe cookware and the three cookware that should be avoided along with the

features and characteristics of each cookware. Have a look at the infographic below:

Screen Shot 2016-08-11 at 9.42.35 AM

Screen Shot 2016-08-11 at 9.44.58 AM

Screen Shot 2016-08-11 at 9.43.30 AM

Screen Shot 2016-08-11 at 9.46.33 AM

Screen Shot 2016-08-11 at 9.46.46 AM

Joyfully Reduce Stress

I am thrilled to announce that my new eBook Pleasure Meditation: Your Guide To Joyful Stress Reduction is available!

Cover__high_res

Grab a copy and spread the word–this book is for anyone and everyone who wants to reduce stress in an easily accessible way that FEELS GREAT!
No Kindle? No problem! You can read it on any device including your computer. 🙂
Available for a limited time for only $.99.
To learn more about it and some great health tips, check out this interview!