Inspire Wellness ‘Healthy Habits’

Cinnamon Face

FullSizeRender (007)Here is a homemade mask that I tried awhile back and now I’m hooked! It is a clean way to leave your face feeling refreshed and rejuvenated. It also helped reduce some spots I developed on my face during pregnancy. And is anti-aging!

Just a warning…It will start to sting after a couple minutes…but, that’s a good sting…must be working!

I like to do it once or twice a week.

 

 

Ingredients:

  • 1 tbsp honey
  • 1 1/2 tsp ground cinnamon
  • 4 drops Young Living Frankincense

Mix together and refrigerate for 10 minutes. Smooth over your face. Save the leftovers for next time!

Failing to Plan = Planning to Fail

planningDo you take time each week to make a plan of what you are eating for the week? Or, do you imagine it magically occurring? I am obviously joking, but it really does save on time, money, energy and bad choices if you set yourself up for the week. Before the week starts, write out your meals, make your grocery list and go to the store. Once you are home, take a little time to wash/cut any produce and have it prepped and ready for meals/snacks. I heard this quote not too long ago, “Failing to Plan is Planning to Fail” and it really is the truth.

If you wait until the day of, then you are scrambling trying to think of something, possibly rushing to the store, rushing home to make it and then finally sitting down at 8p to eat it. Or, you try to decide what sounds good for the night and it usually is picking something up on the way home.

It is much more satisfying to know what you are doing up front. I have also found I do not over buy at the store when I know exactly what I am going to do with each thing I am buying vs just buying a bunch of stuff we all like/eat.

It does take several weeks of doing this to get yourself in the habit, but once you do, it really is a nice change…evenings are more relaxed and not as stressful. Make it a priority this year!

Eat a Rainbow!

FullSizeRender (019)Here is an example on how to eat a rainbow. Try to incorporate different colors in your diet each day. I know sometimes it doesn’t always happen at each meal, but if you are putting an effort towards it, it will happen more. Each color offers different nutrients to aid your body in some way.

I like to wash & cut veggies on Sundays that way they will be ready to go for the week. They make an easy thing to munch on before dinner or it makes it easier to add to salads or recipes throughout the week.

What meals do you cook that are colorful?  Please share!

What’s the first thing you will put into your body?

nyWhat is the first thing you will put into your body on the first day of this new year?  Set yourself up for a successful year and successful day with loads of nutrients. I chose the Veggie Packed Green Smoothie. It is loaded with vitamins and fiber and is a filling and satisfying way to start your day.

Also take a moment today to set your health goal for the year. Don’t overwhelm yourself with too many things. Pick one way to improve your health and make it happen. Grab a pad of paper and write it down. Next step is the week to week execution of your goal. Don’t go too aggressive that you end up not following through. I am going to my pad & pen now too.

Happy New Year! I wish you a healthy, happy & successful year. Christy

Set Yourself up For Success!

saladDo you set yourself up for success?  What I mean is, do you meal plan, grocery shop and prep for the week?  Without developing this habit, you will always feel like it is hard to eat healthy and meal time will be more of a hassle.  Do you find yourself scrambling at meal time to figure out what to make?  Here are a few tips to healthier habits:

  • Pick a day that you will plan your meals for the week and a day that you will grocery shop each week.  I usually plan on Saturday and shop on Sunday.  We typically have to go back towards the end of the week to grab a couple things, but the majority I like to buy so I am ready for the next few days.
  • Make a salad, soup or dish on Sunday that you can eat for lunch for the week.  It will save you time each day and you will be less tempted to go out if you have something made.  I love to use our big pyrex bowl with lid and make a salad (shown above).  If you use spinach leaves, it will stay good all week and not get soggy.  My salad consists of spinach, celery, shredded carrots and peppers.  I avoid anything that has too much water in it. Or, just add that in before I eat it.
  • Wash and cut vegetables the day you get home from the store.  You will have them ready to go when you are hungry and wanting something between lunch and dinner.
  • Have snacks measured out and in the car, purse and/or drawer at work. They can come in handy and help you avoid you making unhealthy decisions.  I like raw nuts. They are filling, satisfying and easy to pack.
  • Stick to the serving size on food labels and measure them.
  • Eliminate eating after dinner habit or opt for something with vegetables. Sometimes something crunchy is all we need to kick the craving.  I like cucumbers and hummus for snack. Or, snap peas!  Hot tea in the evening is also a good way to kick the snacking.  If you had an early dinner and truly are hungry, go for something with protein like greek yogurt.
  • Wake up early to exercise.  By setting your alarm 30 minutes early, you can be done for the day with one of our 30 minute workouts.  Set up a goal and a reward system for yourself.  After you stick to a program for a month, get a massage or buy a new workout shirt.

I hope some of these tips help!

 

Stay Hydrated!

orange waterDo you drink enough water?

It is so important for your body to function properly and will naturally boosts your energy level.  It also helps keep your immune system strong, can sharpen your mind, and helps with weight loss, yah! So, next time you are hungry, try downing an 8oz glass of water first.  A lot of people mistaken hunger for thirst.  Even if you are still hungry after, chances are you will consume less because you are hydrated.

Tips for drinking more water:

  • Start each day with a 8oz glass of lemon water.  Most of us are drinking coffee or tea first thing which dehydrates our bodies.  Starting with lemon water will naturally energize you and the lemon detoxes your liver and helps with digestion.
  • Find a BPA free water bottle and aim to drink 2-3 refills per day.  Typically half your body weight in ounces of water is recommended.  So, if you weigh 150lbs, you should aim for 75oz of water per day.
  • Make it taste good!  Use a water filtration system to make it taste better and it will also make it much healthier too!  There are a lot of different levels of filtration out there from pitchers, to built in fridge devices to faucet attachments.  Whatever you can start with will help in taste and quality.
  • Change it up!  Make your own spa water.  My favorite is picture above, orange water.  Marinate fruits, vegetables, herbs in your water overnight for a unique twist to make it more fun.
  • Eat water-rich fruits and vegetables.  Did you know many fruits and vegetables are at least 90% water? Those the richest in water are cucumbers, iceberg lettuce, tomatoes, peppers, spinach, strawberries, watermelon, broccoli, cauliflower, grapefruit, cantaloupe, zucchini, celery, radishes and eggplant.
  • Aim to spread it throughout your day.  Do not try to down it all in the evening because you forgot all day!  Aim to drink one water bottle before lunch, then one in between lunch and dinner and last one in the evening.

 

Supplements

I am a believer in trying to get as much from food as possible, but also take the following supplements for “added insurance”.

Juice Plus Capsules: 2 orchard, 2 garden/day

IMG_3086I have been taking Juice Plus+ capsules for 15 years! I like the research data in clinical trials showing it reduces markers of systemic inflammation in the body.  I also like that it is made from 18 different fruits and vegetables…you know what the ingredients are its not mega-doses of isolated vitamins that your body doesn’t know what to do with.  I eat fruits and vegetables as much as possible but I like the variety that Juice Plus+ provides. We tend to buy the same types of produce or we buy what is in season. Juice Plus+ has a variety of fruit and vegetables from the rainbow, each offering different nutrients to our body.

For more info, visit http://cwynne.juiceplus.com

My kids (& hubby) take the Juice Plus Fruit & Vegetable Chewables

IMG_3090They love them…the vegetable ones are even good!  I like it because there is no artificial preservatives, colors or flavors (believe it or not, but this is very unusual for kids vitamins). The clinical data shows it reduces the number of visits to the pediatrician.  I would much rather spend my money preventing illness than a co-pay to the doc’s office. Best part is there is a program to get FREE chewables for kids! Ask me how! http://inspirewellnessstl.com/contact/

 

Omega-3 Fatty Acid: 2 1000mg capsules per day

IMG_3093There are so many compelling reasons to take an omega-3 fatty acid supplement…helps with reducing inflammation in the body, heart health, joint pain, auto immune diseases & mental illnesses.  We get so many omega-6s in our diets.  The ratios of omega-6s to omega-3s is suppose to be 2:1 and it is typical for an american to have a ratio of 20:1.   Taking an omega-3 supplement helps even out the ratio.

I like Ultimate Omega because of the high content of EPA/DHA per capsule.  It can be found at Whole Foods or ordered online at http://www.allstarhealth.com.

Probiotics:  1 capsule per day

2014-01-29 002 (240x160)They help fill your gut with the healthy bacteria that sometimes is over populated by the bad bacteria.  It can help with diarrhea, constipation, bloating, abdominal cramping, allergies, urinary tract infections and/or yeast infections. I like 365 High Potency Probiotic which can found at Whole Foods.

 

Brazil Nuts: Eat 2 per day

2014-01-29 001Eating just 2 per day will give you the recommended amount of selenium you need a day. Selenium can be helpful for your metabolism,  Also those with thyroid disorders, auto immune diseases and reproductive issues.  Selenium has been proven to be a powerful carcinogenic supplement, inhibiting cancer cells and reducing the risk of several cancers including prostate, breast and uterine.  I eat two every morning with breakfast.

1 2