Egg muffins

This is a super convenient recipe to help you get a healthy breakfast in the morning so you can rock your day!

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INGREDIENTS:

  • 8 large pastured eggs
  • 2 cups spinach
  • 6 slices pastured bacon
  • Optional: Bell pepper, mushrooms, onions

HOW TO:

  1. Chop up bacon and cook on medium heat till done.
  2. Add in veggies and cook on low heat for 3-5 mins.
  3. Mix eggs up in a bowl and add bacon and veggies. Scoop/pour into lined muffin tray and cook on 325 for 20 mins or until eggs have puffed up.

Taking action for the life you want!

Last week you discovered the 2nd key to better health & happiness so you can look and feel awesome. Click here if you missed it.

Today, you’re going to learn about the 3rd and final key called act.
Let’s quickly recap and put it all together so you can move forward with confidence and excitement!
Key 1 is reflect. This is where you took a moment to look at your habits from the outside and see which tools you currently use. Key 2 is define. This is where you got clear on what you deeply desire for yourself & and your health.
Now, you’ll layer in the act key. This allows you to transfer your current habits and what you want into smart action.

Be grateful: you’ve essentially created a pathway to your health goals with blinking arrows next to them, so that if followed, will lead you toward what you ultimately desire for yourself.
Here’s how you take smart action: you apply any current habits you can to your why (you can also call your why your goal). Any habits that push you further from what you desire most from your health must be upgraded and replaced. You can do this slowly over time or go for the “cold turkey” approach. The point is to take some smart action every day, one day at a time.

Additional guidance

If you are still unsure where to start, here’s a useful exercise. Make 2 lists (they don’t need to be long). The first list is your responses to the questions~when you were healthiest, what did you love about your life? What were you able to do that is hard or feels impossible for you now? What were you doing then to support that great healthy feeling (what were you eating, how were you moving your body, what support did you have)?
For list two, answer the questions~If your health isn’t where you’d like it to be, what is continually more challenging (for example: playing with your family or friends, focusing and being productive at work, sex life)? How are you suffering or struggling because of the action you’re currently taking?
The answers that you’ll come up with will tell you exactly where action needs to happen AND reinforce why taking action is important to you.
Here’s an example: One of my clients came to me because she wanted to lose 15 pounds because the excess body fat was taxing to her joints, she felt tired a lot which made her less productive at work and anti-social with her friends, and didn’t encourage intimacy in her relationship. She remembered how much better she felt when she was taking walks most days, not skipping meals or reaching for processed foods/drinks (and eating quality, whole foods), and taking some time for herself to recharge. Somewhere along the way, these had fallen by the wayside and she’d forgotten that they’d ever been a habit. She’d also forgotten why they’d been important to her in the first place. Stress had caused her to lose focus and put her self-care on the back burner…and then it felt impossible to get back to where she’d been.
Going through the 3 keys reflect, define and act served as a way for her to re-commit wholeheartedly. Now she’s dropped that 15 pounds, has more energy and creativity at work, wants to connect socially, and has more desire in her romantic relationship. In other words, she got what she focused on and put action toward. That is truly what it comes down to. Now, sometimes the stress in our lives causes deeper shifts to occur (hormone imbalance, nutrient deficiencies, etc) and it isn’t as simple as returning to what worked for us before. If this sounds like you, I want to hear from you. Email me at rebecca@choosinghealthnow.com.
Getting what you deeply desire for your health may simply be the return to doing what worked best for you before. Start there. And then let your imagination ponder…what gifts will emerge for you?

Sending you health and wealth,
~Rebecca

Boosting your health just got easier!

You already know that “stress” is a common culprit linked to every major disease. But what is stress? And how do you measure it? Today you’ll learn the answers to these questions and a simple tool you can use to gain and sustain your greatest asset: your health.

What is stress?

Stress is an umbrella term for anything that gets in the way of your body doing its best:

  • Lack of sleep, poor diet, deficiency of vitamins and minerals, infections and pathogens, and lack of emotional self-regulation (i.e. not having tools for managing your feelings and stress level throughout the day) are some common examples I see in my practice.

How do you measure stress?

There are many great tools for measuring stress. The one you’re going to learn about today has been well researched, is easy to use, and is becoming the gold standard in identifying whether your autonomic nervous system function (controls breathing, heartbeat, and many other vital duties) and overall health are at increased risk.
It’s called heart rate variability or HRV for short.

This is how it works. Your heart has variation between beats. Some people have very little variation and others have more and this is something you can measure with a device that measures HRV. Stress impacts this variation and leads to lower HRV. Lower HRV is a strong and independent risk factor for future health problems and is associated with diabetes, heart failure, autoimmune disease, impaired mental performance, being overweight, etc.
By using a tool called Inner Balance, you can measure your HRV and help manage your stress before it becomes an irreversible health condition. This is a wonderful opportunity!

Managing Stress & Improving HRV

Chances are, your HRV score is going to be an invaluable eye opener and you are going to be inspired to seize the opportunity before you. You can manage your stress and gain the health advantage by eating a clean, unprocessed diet; drinking plenty of filtered water; getting sufficient quality sleep, and managing your emotional stressthroughout the day.

Need support? You’re not alone! The majority of us get the best results when we get expert coaching, a tailored plan, and accountability. I’d love to connect with you and empower you with the tools you need to unlock your best health, beauty and purpose.

~Rebecca

3 Nutritious Delicious Noodle Replacements!

Do you love finding foods & recipes that taste great, help you have more energy, and load your hard-working mind & body up with nutrients? Who wouldn’t?!
This week I’m sharing with you 3 AWESOME noodle replacements and quick, easy recipes to try them in.

Why substitute for wheat, rice, or gluten-free pastas at all?
Well, there’s A LOT of good research and books on this topic. The quick and dirty reasons are that grain-based pastas are all high in starch (makes it easy for your hormones to go from fat burning to fat storing and for your energy to spike and then crash). Grain flours also tend to be inflammatory, difficult on digestion (may lead to leaky gut), and displace more nutrient-dense foods in your diet (they pack a big calorie punch, but fall short in delivering the nutrition your body needs).
You may not think you’ve got inflammation, and maybe you don’t, but check out the 6 signs of it:

  • Overweight, fatigued, achy, skin issues, autoimmune disease, and allergies or infections.

It’s more common than you might think and your food choices make a huge difference in whether you have it.
So wouldn’t you agree that it’s worth trying some alternatives?

Here they are! Zoodles, Caboodles, and Poodles!
To get the long strands that look like noodles (zoodles and poodles), you’ll need a spiral slicer. This is the one I have (inexpensive and is holding up great over the years). You can also use a veggie peeler (takes longer and different shape, but it works).
Zoodles are made with zucchini and are high in potassium, Vit C, Vit A, folate and provide some great fiber too.

Caboodles are made with cabbage and are a great source of Vit K, B vitamins, Vit C, potassium, manganese and fiber.

Poodles…don’t freak out! We’re talking about parsnips not pets! Parsnips are high in fiber, B-vitamins, Vit C, calcium, iron and anti-oxidants (protect your cells against damage).


Here’s a bonus noodle replacement and recipe you’re sure to love!

You’re going to love swapping these veggie noodles out for traditional pasta and your health will thank you! Enjoy!

~Rebecca

Cabbage Noodles=Caboodles!

Our family has been grain-free for many years. Quite a change since I grew up with a loaf of french bread in one hand and a fork filled with pasta in the other.

One of the staples that I’ve enjoyed replacing traditional pasta with in a variety of recipes (like beef stroganoff!) is cabbage noodles. And they are soooo easy to make!

Here’s what to do!

Slice up a green cabbage so you get strands. Easiest to cut the cabbage in half, remove the stem and core, lay down on the flat side and then slice into strands of desired thickness (usually about 1/2 inch thick) from top to bottom.

Cook on low-med heat in the healthy fat of your choice for about 8-10 mins until tender (coconut oil, ghee,butter, duck fat, and bacon fat are all great).

Delicious as a side dish or topped with your favorite sauce. Enjoy!

Must have tools for getting healthy, wealthy, and slim!

Happy hump day!
Last week you discovered the first key to better health & happiness so you can look and feel awesome. Click here if you missed it.
Today, you’re going to learn about the 2nd key called define. This is your moment to get clear on what you deeply desire for yourself and your greatest asset: your health.
Before we jump into that, don’t miss your last chance to hear my interview on “Unlocking health & beauty: Breaking up with stress so you can look and feel your best!” in the free HEALTHY, WEALTHY and SLIM summit!! Check it out!
Okay back to the “define key.” This is what allows you to form the best plan to get you the results that you want!

Generic goals yield generic results–how very unsatisfying! You’ve got to focus your wants like a laser…and then take it further and know WHY having your wants met is so super important to you. (Psst! If it’s not that important, then you need to pick something else!)
Many of you have shared how you’ve used the guidance of these newsletters to guide your vision for getting clear on what you want for yourself and your health and why that desire is so important to you. This is your WHY. If you are feeling stuck here, email me right now so you can move forward. Your WHY, what will pull you forward toward your goal no matter what, is what trumps willpower. Every. Single. Time. So make sure you don’t skip this step!
Post your WHY someplace that you can read it and feel it every single day.
Next time, I’ll reveal how to use the 3rd key to take smart action toward what you deeply desire for yourself & and your health. Until then, go forth and be AWESOME!

~Rebecca

Progress not perfection

Reflect, define, act. These are 3 keys to better health & happiness that are vital to reaching your goals so you look and feel awesome. I’ll be discussing how to use these keys over the next few weeks with you. Today we’ll explore the first key: reflect.

What’s working for you
Holidays often bring us clarity of our greatest health obstacles as they are a time that many of us experience additional stress (travel, family dynamics, high expectations, dietary temptation). As you read on, consider this: every obstacle has a solution and you don’t need to keep hitting your head against a wall or feeling stuck and unhappy in your body. Progress begins with reflecting on what is and what isn’t working for you.
While it’s fresh in your mind, how did you support yourself over the holiday season? To make this really easy, let’s look at the 4 basic areas of self-care.
Food-what particular foods and meals worked well for you (satisfied your hunger for 3 or more hours and reduced your cravings)?
Rest-how did you ensure you got enough sleep (7-8 hours each night somewhere between 9pm-8am)?
Movement-which ways did you move your body that felt good? Which types of movements made you feel like you were getting stronger, especially your challenge areas (for example, core, flexibility, physical endurance, or strength)?
Managing stress-how did you lower your worry, frustration or overwhelm? Did you have some tool that you could use every day whenever you felt these emotions bubble up that was helpful?

Your answers reflect your current tool box. These are the tools you are using to make progress toward your health goal(s). If you are making the progress you desire, then your tool box is perfect for you. If not, you may need to add some specialty tools. Let’s keep going!

What’s not working for you
Over the last 6 weeks, what did you stop doing or do in excess…do any of these ring a bell? Did you stop working out, overeat or eat foods that push you further from your goals, not take time for yourself, eat or drink to numb out? Taking a moment to reflect on your successes as well as your “pitfalls” is how you make progress. Making progress is what keeps you motivated and has been repeatedly shown in studies to lead to greater happiness. It’s when you feel like your effort doesn’t make a difference in how you look or feel that you feel helpless.

So now that you’ve reflected on which self-care tools are working for you and which aren’t, pay attention this week to using the best tools in your tool box (eating those foods that are most satisfying to you, getting enough sleep, etc). Next week, we’ll dive into the next key and define what you deeply desire for yourself and your greatest asset: your health.
Until then, I’m wishing you a very Happy New Year!
~Rebecca

P.S. Here is your personal invitation to unlock your Healthy, Wealthy & Slim self!
Starting soon, you can join me and 21 other experts as we share life changing information with you! It’s a FREE video interview summit called HEALTHY, WEALTHY and SLIM!! This event is designed to support you to build and sustain an INCREDIBLE life helping yourself and others achieve ULTIMATE health and weight loss success! Grab your spot now!

Bec’s Chili

I’m about to share with you the best dang chili recipe ever.

Why you’ll love it: it’s full of quality protein, fat, fiber, vitamins, minerals, and antioxidants (basically all the building blocks your body LOVES.) Plus, it tastes wonderful!
Seven years ago, I had an insane beef chili craving that wouldn’t quit. I literally went through 2 1/2 pots of this chili, eating it for almost every meal for weeks (turns out, my body was telling me that I was pregnant!). Since then, it’s become tradition to make this chili for New Year’s. Here’s the recipe so you can enjoy it too! 🙂

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Ingredients

  • 4 cups dry beans: mixture of black, pinto, and adzuki (soak overnight, 8-24 hrs, in filtered water and 3 tablespoons of sea salt and rinse thoroughly)
  • 5 large tomatoes
  • 2 pounds ground beef
  • 2 jalapeno peppers
  • 1 large green bell pepper
  • 2 tablespoons cayenne pepper
  • 2 tablespoons chili powder
  • 4 tablespoons organic hot sauce
  • 1 teaspoon each of thyme and oregano
  • Sea salt to taste
  • Toppings: avocado, diced red onion, shredded cheese, sour cream
  • Use organic ingredients whenever possible!

How to

  1. After soaking beans overnight and rinsing them completely, fill a pot with enough water so that it is 4 inches higher than the level of the beans.
  2. Add 2 teaspoons of sea salt and simmer with the lid on for 4 hours or until beans are soft.
  3. Next, chop up the bell pepper and tomatoes into small 1/2 inch pieces and dice the jalapeno peppers (seeds and all if you want it spicy). Add to the beans and crumble raw ground beef in as well.
  4. Add spices and simmer for another hour with the lid on, stirring occasionally.
  5. Serve with desired toppings such as sliced avocado, chopped red onion, cheddar cheese and/or sour cream. Makes over 20 servings. ENJOY! 🙂

Protect your greatest health asset with this!

You deserve this…

Do you ever stop and look at your life and wonder how the heck you got here? Does it feel like someone left the fast-forward button on in your life and you just don’t know how the heck to make things feel more manageable? And are you struggling with any of these typical stress symptoms like the dreaded bulging midsection, brain fog, losing your temper, feeling anxious, and trouble sleeping?
I feel you! And here’s the thing: You deserve to love your life and feel good. Hang with me for some solutions below.

Yes, you!

My specialty as a health coach is self-care: those actions you take to improve or maintain good physical, mental, and emotional health. Good health is your greatest asset. When you know how to coach UP your health through improving your self-care (optimizing diet, sleep, exercise, and eliminating your unique stress burden) results like feeling better, looking healthier and being more able to be fully committed to your life are common. Busy people just like you enjoy more physical energy, feel more emotionally balanced and mentally capable. Imagine the positive impact these benefits would have in your life, your work, and how you are able to participate in your community.
When you don’t enjoy good health and are suffering with symptoms, you are incapable of doing much more than getting through the day. When you feel great, you’re more helpful, patient, communicative, playful, curious, and creative. This is why self-care is not selfish (a commonly used excuse given as to why someone has poor self-care). Through taking care of your essential needs, your participation in life goes up and everybody around you wins, including you.

Work smarter, not harder

A key piece to health improvements and self-care is intelligent energy management (aka responding to the world with your thoughts and feelings in ways that renew rather than deplete you). I’ve learned some amazing tools through becoming a Certified HeartMath Coach that will make a positive difference in your life every single day.
Here are 3 solid options for you depending on how ready you are to feel better and kick your symptoms to the curb.

  1. If all you want is a baby step, here are 3 great tips for building resilience, your capacity for handling and recovering from life’s challenges, over the holidays.
  2. If you’re ready for a slightly bigger step, here is a simple daily 3-minute practice for building your gratitude and pleasure awareness.
  3. If you are ready to feel better YESTERDAY, click here to learn more about Stress-Free Me and how you can change your life. Stress-Free Me is every busy person’s survival guide. It’s a program that empowers you through one-on-one coaching to become the boss of your stress so you can look and feel great again.

Learning that you can change how your body reacts to stress is a HUGE gift. It’s a game changer!

You deserve to love your life. Let me show you how to take care of your most important asset–your health–with Stress-Free Me.

~Rebecca

P.S.
If you want some great tips for getting fit, fabulous and fierce, don’t miss my interview on Dec 22nd in the Commit to Be Fit Revolution Summit!

Commit to Be Fit Revolution Summit…plus holiday recipes & FREE book bundle!

You are about to be spoiled! In this email are 3 awesome and free gifts for you!

#1. Guidance! Are you tired of setting the same health and fitness goals year after year and seeing no results?
What if I told you there’s a way to find the results you’ve been looking for?
Join me and 20 other health and fitness experts in the FREE Commit to Be Fit Revolution summit.
I’m giving away some great suggestions for how you can finally be fit in 2017 including:

  • How you can avoid common mistakes when trying to reach your ideal weight.
  • De-bunking myths around diets and cleanses.
  • Plus a surprise tool you can start using right away to achieve their health and weight goals!

Let’s be fit in 2017! Save your spot today!

#2.  FREE books! My friends at ShopEthically have put together an amazing bundle of ethical books, courses, and other goodies from honest and authentic creators around the globe. Unlike other mixed media bundles though, this one is completely FREE!

My book Pleasure Meditation is in there, along with a couple dozen others. While I obviously can’t vouch for the philosophies of each and every contributor, there are definitely some gems in there.

Go grab them all HERE!

AND #3. Here are 5 healthy, delicious holiday drink recipes for you to enjoy while you partake of the free summit interviews and books!

~Rebecca

P.S.
The more the merrier so feel free to invite some friends to the free summit: http://committobefitrevolution.com/RebeccaHazelton