What to do the Day After: Overindulgence

photo source: parentingteensmag.com

With spring break season in full swing, many people are making their way to warmer destinations. Traveling can be an adventurous and exciting time, but can also throw off your normal eating habits. Remember that it’s okay to indulge every once in a while and not to panic. If a chocolate cake is part of the celebration and you wish to eat some, enjoy it without shame. Be mindful as you chew and taste the flavors in each bite.

What should you do if you find yourself waking up feeling not-so-great because of overindulging the day before? Get back to your normal eating patterns. Accept that it happened and don’t starve your body of what it needs now. Feed yourself the premium fuel it needs to function; let go and forgive yourself for yesterday’s food or drink binge. We all have those days and it’s okay to indulge every now and then- in fact, it can help us keep balance!

Next time this happens, instead of feeling guilty and depriving yourself to ‘make up for it’ – accept it, do your best, and keep moving along your healthy path.

On-the-Go: Healthy Snacks

snacks

photo source: iron-kids.com

We know snacking can be difficult at times because of the challenge in figuring out what to eat, how much, and when to snack. Going overboard and reaching for the wrong type of snack is common. Snacks can be essential in keeping blood sugar stable between meals; the key is eating the right ones. Keep your upcoming week’s activities in mind while you plan out your snacks; this will keep you on track and from grabbing the easy choice of pre-packaged foods. Healthy snacks can be delicious and fun way to play with your food. Instead of reaching for convenience snacks like chips, crackers, cookies, and other foods filled with preservatives, go for fresh foods like fruits and vegetables. Get creative with your snacks and try these ideas! Go-to healthy snacks:

  • 1 apple with nut butter
  • Carrot sticks, celery, and radishes with hummus
  • Greek yogurt with berries
  • Hard boiled eggs
  • 1 serving of mixed nuts or trail mix
  • Homemade energy bars

Recipe: No-Bake Energy Bites Recipe

Ingredients
• 1 cup old-fashioned oats
• ⅔ cup toasted coconut flakes
• ½ cup creamy peanut or almond butter
• ½ cup ground flaxseed
• ⅔ cup chocolate chips
• ⅓ cup honey
• 1 Tbsp chia seeds
• 1 tsp pure vanilla extract

Directions
1. In a large bowl, combine all ingredients and mix well until fully incorporated. Cover and chill for 30-60 minutes.
2. Roll into balls of a preferred size. If the mixture is too sticky, wet your hands with some water as this will make rolling the balls easier.
3. Store in an airtight container in the fridge.

Why Weight?

photosource: poundstolose.com

In our busy lives, it is sometimes hard to put our health and ourselves first. We eat foods that do not contain the best nourishment for our body because they are inexpensive or convenient. People then think that some sort of weight loss diet can get them back on track. However in reality, these diets are hard to stick to and usually end in failure. In addition, everyone’s bodies are different and everyone needs unique nutrients to nourish and energize their bodies.

Weight loss diets are not specifically geared towards people, but follow a general set of instructions. Instead of trying to stick to a diet, the real success comes by making healthy food your lifestyle. In order to have good health, all parts of your life must be healthy. That means incorporating physical activity, healthy foods, and regular sleep into your life. Instead of trying to restrict yourself to a diet, try to be conscious of what you are eating. If you mindfully experience the foods you eat and the taste, you will appreciate it more. Work with your body instead of restricting it and it will naturally balance out.

Recipe: Sun Tea Drink

suntea1

photo source: sarahmeyerwalsh.wordpress.com

Ingredients:

8 teabags or 6 teaspoons of loose-leaf tea (use organic tea and fair trade tea if possible)

8-12 cups of water

Directions:

1. Combine the tea and water.

2. Place in direct sunlight for 4 to 6 hours.

3. After tea has finished brewing in the rays, bring in and flavor to your liking

Take advantage of the hot summer months and enjoy this drink!

Holy Cannoli! 4 Tips for Overcoming Fear of Failure

fear-into-action

photo source: blog.richdadeducation.com

The curiosity of children seems to override their sense of fear as they learn to ride bikes, hang upside-down on the monkey bars and perform acrobatic tricks, as well as trying new foods. As the years pass, it seems fear and anxiety around the potential for failure increase. Through conversations with friends, posts on social media, and health histories, it appears as through many people experience anxieties about failure in their relationships and careers. In efforts to self-medicate, often they turn to food or medication, isolation, and unhealthy behaviors including addiction. Self-sabotage, perfectionism, low self-confidence, reluctance to try new unfamiliar activities are also symptoms of fear of failure.

So when the sick brick of gooey, black feeling of fear settles into the stomach, and anxiety increases the heart rate and causes jittery nerves, what can you do?

4 Tips of Overcoming Fear of Failure

  1. Acknowledge the feelings and explore their origins (i.e. childhood or mistakes made as adults)
  2. Remember the acronym: F.E.A.R. is False Evidence Appearing Real. Children eventually realize that ‘the monster in the closet’ was pure imagination; sometimes adults forget that they can choose between visualizing success as well as failure.
  3. Assess the true risk and take necessary precautions. Check your safety equipment before you mountain bike, zip-line, or ski down a mountain. Learning to explore and evaluate possible outcomes can help build contingency planning.
  4. Set small goals that will help you build your confidence. When skiing down a black diamond slope, sometimes it’s best to focus on the 20-30 feet ahead. Same with starting a new diet or exercise routine; start slowly and self-efficacy will soon increase.

Sometimes it’s best to feel the fear of failure and take action anyway. If you don’t get the desired result, there’s a silver lining of having learned something; if you do, remember the feeling of having overcome fear and turned it into a success – you’ll need it next time.

Recipe: Chocolate Avocado Pudding

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It can take awhile to wrap one’s head around the idea that chocolate and avocado could taste good together. To be honest, we even had doubts. One bite changed everything.

This is a fantastic treat for quite a few reasons:

  1. Full of healthy fats
  2. Low sugar
  3. Dairy-free, gluten-free, and vegan
  4. Kid-friendly (as in, they won’t know anything green was used in the production of this dessert)

Make this recipe because it’s healthy, or make it because it’s amazingly delicious – you’ll win either way!

Ingredients:

2 avocados, ripe and pitted
1/2 cup of unsweetened chocolate powder
1/2 cup of coconut milk (or other non-dairy alternative)
5 tbsp maple syrup
2 tsp pure vanilla extract
pinch of cinnamon

Instructions:

Cut avocado and remove the pit before scooping flesh into a blender. Add the cocoa powder, coconut milk, vanilla extract, and cinnamon and blend until smooth. Refrigerate until ready to serve chilled, about 20 minutes.

Top with fresh raspberries, shredded coconut, and/or cashews.