Permission Happiness: Granted

Jane Austen and homemade chili? I don’t mind if I do!

I’ve been noticing in my own life that it’s really hard to do something kind for myself without justifying it, or to allow myself to feel moments of happiness and joy without feeling guilty or shameful about it. Maybe you can relate.

It’s sad and fascinating and frustrating all at the same time. Why can’t I spend an hour–candles lit and hot tea ready to drink–reading a good book without justifying “I’m not being lazy, it’s for work?” And why am I waiting for the hands of judgment to punish me for enjoying chocolate truffles and snuggles with my man?

Logical Me wants to know why I do it and how can I fix it. Emotional Me wants to fully indulge myself, then mentally punish myself for weeks to come.

…And then there is this small, steady voice. It is barely audible, but when I breathe–just breathe–I can hear it. It’s stronger than I think. It reminds me that when I give myself permission to be kind to myself, to discover what makes me happy, to engage in simple moments of pleasure, that I in turn give my mother, my niece, my friends, all men and women, permission to do the same.

Accepting and loving ourselves gives others permission and strength to do the same.

I call that voice Loving Me.

Hold the Shame, Pass the Sweet Potato Fries

The day I decided to nourish and accept myself. It was a good day.

I don’t think we ever plan on ordering a side of shame with our sweet potato fries. I know I didn’t, but it happened. There I was, standing by the sweet potatoes in the grocery aisle, having a full-on guilt-trip about whether I should buy them or not.

I picked up the sweet potato. “No, it’s a starch.” I put the sweet potato back. “I don’t want to make my stomach issues any worse.”

“But my body needs carbohydrates.” I picked up the sweet potato again. Anxiety swept through my body. “I shouldn’t.” I put the sweet potato back. “I’ll just buy a butternut squash instead.”

Have you ever experienced the constant chatter of “shoulds” and “should nots” running through your mind about food? It’s exhausting, and believe me, you aren’t alone.

In 2008 my stress levels were at an all-time high, which turned into my health’s all-time low. I was diagnosed with low hormones, stage III adrenal fatigue, gluten intolerance and a parasite. Yippee. Part of my health restoration included cleaning up my nutrition, so I did. I felt physically fantastic and I was quickly healing… but emotionally, I began to get anxious around food.

Throughout this time, I continued my studies with nutrition and the psychology behind it to better help my clients. It was through this journey that I finally saw the disconnect between the valuable health coaching I was giving my clients, and the fact that I wasn’t listening to any of it in my own life.

I realized that I was using food to “fix” everything I thought was wrong with my life and me. This awareness lead me to read Marianne Williamson’s book “A Course in Weight Loss,” where I was introduced to the concept of mindful eating. A concept that stated I could truly enjoy food without judgment AND use it to nourish my body. Umm, yes please! It was the Cat’s Meow and I had to learn more, so I did. And I practiced. A lot. And I realized that food is not only a great source of enjoyment, but also an opportunity to nourish our body and respect our inner wisdom.

Thankfully, I also realized that food isn’t the only source of pleasure in our lives. Our heart is hungry for a lot of things: companionship, laughter, gratification, acceptance. Maybe that sweet craving isn’t for our favorite sweet treat, but maybe it’s for more sweetness in our life. More smiles. More bubble baths. And I’m pretty sure more hugs, which I have plenty to share… along with my sweet potato fries.

 

If you are holding yourself back from fully living life until you lose weight or have the perfect body, or you struggle with food anxiety, fatigue, cravings and digestive upset, please join me for Truly Nourished. This eight-week journey will help you move through negative self-talk, build a supportive environment, teach you to listen to your body and awaken your natural ability to support your health and well-being. Classes begin soon. Please contact me at stephsbell@yahoo.com for more information and to register.

Pizza Love: No Grains Allowed

Pizza Bliss. Please excuse the poor lighting… we made it at night.

I’m not much of a Valentine’s Day person, but I will use ANY opportunity to celebrate with a heart-shaped pizza, plantain chip nachos and roasted vegetables. My boyfriend and I used Elana Amsterdam’s Pizza Crust recipe with a few additions/ substitutions (as noted below), my simple homemade pizza sauce and all sorts of tasty morsels piled high! For all of the dairy-free people, feel free to skip the cheese or use cashew cheese instead. I hope you ♥ this pizza as much as Josh and I did! Cheesy pun intended.

 

Ingredients:

Elana Amsterdam’s Pizza Crust

1 1/2 cups blanched almond flour

1/4 tsp baking soda

1 tsp Italian seasoning (this is an addition… I used basil, oregano, garlic and thyme)

1/4 tsp sea salt

1 egg

1 Tbsp olive oil (Elana’s recipe calls for grapeseed oil)

 

Homemade Pizza Sauce

1 garlic clove, smashed and minced

8 oz can tomato sauce, no sodium

1 tsp dried basil

1 tsp dried parsley

1/4 tsp sea salt

1/4 tsp fennel seed (some people do not like the taste of fennel seed, so feel free to leave this out)

 

Tasty Toppings

Nitrate-free Canadian Bacon, chunked

1/4 small red onion, thinly sliced

1/2 red bell pepper, thinly sliced

1 jalapeno pepper, thinly sliced

3 cloves garlic, smashed and minced

feta goat cheese to taste

 

Directions:

1. Pre-heat oven to 350°. Mix all pizza crust ingredients together to make pizza dough. Place between two sheets of parchment paper and roll out until 1/4 inch thickness. Remove top parchment paper and place pizza dough on sheet pan with parchment paper between the dough and pan to prevent sticking. Bake for 12-15 minutes or until golden brown.

2. While dough is baking, make pizza sauce. Saute garlic in a skillet until golden and fragrant. Add in remaining ingredients and simmer on medium-low, stirring occasionally.

3. Chunk the Canadian bacon to desired size. Using a mandolin slicer, slice the red onion, bell pepper and jalapeno. Smash and mince garlic. Saute garlic and vegetables until desired softness is reached, about 8-10 minutes.

4. Remove the pizza crust when ready and layer with pizza sauce, Canadian bacon, sautéed vegetables and feta cheese. Place back in oven for an additional 10-20 minutes or until cheese begins to golden.

Serves 4

Meal Planning Made Simple: Healthy and Delicious Dinners for the Week

Yum! I love prep day!

More often than not, I’m daydreaming about my next snack or meal. The thought of fresh guacamole on my taco salad makes me giddy with joy (insert lots of smiles and hip shaken’). The thought of someone NOT looking forward to their next meal or making a fast food choice instead, makes me tear a tad. So, in honor of all of you full-time busy bees, here’s a 1-week meal plan. If you put forth a little planning and set aside some time on Saturday or Sunday, you can still make fresh, healthy and delicious meals in 30 minutes or less. Cheers!

Saturday or Sunday Plan & Prep Day:

1. Plan meals for the week, make grocery list, buy groceries.

2. Clean and chop bell peppers, broccoli, carrots and cauliflower. Clean and dry salad greens. Roast broccoli and half of carrots.

3. Shred rotisserie chicken; brown 1.5 lbs of beef and simmer with one jar salsa and chopped garlic.

4. Thaw frozen raw shrimp Wednesday night.

 

Mexican Monday: Taco Salad

Warm taco meat in the skillet or toaster oven. While heating, fill salad bowl with 2 cups greens, tomatoes, carrots, bell peppers, black olives and sliced avocado or guacamole. Top with taco meat and more salsa if needed.

 

Curry Tuesday: Curry Chicken with Cauliflower

In a large dutch oven or stock pot, simmer rotisserie chicken, cauliflower, sweet potato (best to chop this fresh), bell peppers, tomato paste and sauce, curry spices of choice. Let simmer for 20-25 minutes or until vegetables and potato are done. If you want a creamier sauce, mix in a little coconut milk or plain greek yogurt.

 

Breakfast for Dinner Wednesday: Scrambled Eggs and Pancakes

Scramble eggs (2-3 per person). Make pancakes using 1 banana, 2 eggs, 2 Tbsp almond butter and cinnamon to taste. Mix and cook on 300° griddle like a regular pancake (this makes 2 servings). Serve with a little almond or cashew butter on the pancake (the banana already adds a yummy sweetness). Also serve with roasted broccoli and carrots–Heavens, I would never forget vegetables!

 

Stir Fry Thursday: Shrimp, Snow Pea, Asparagus and Cashew Stir Fry

Clean asparagus, cherry tomatoes and snow peas. Chop asparagus. Place in wok with coconut oil, coconut aminos and seasoning of choice (garlic, ginger, orange zest, etc.). Stir fry vegetables and add in thawed raw shrimp. Cook on high heat until done (about 10-15 minutes). Top with cashews.

 

Fish Friday: Salmon with Roasted Vegetables

Broil or steam Salmon in butter or olive oil; season with lemon, salt and pepper. Serve with roasted broccoli and carrots; top with sliced almonds.

The Cleanest Sloppiest Joe

I love eating comfort foods when temperatures begin to dip. This Sloppy Joe recipe is one of my favorites during the winter months. It includes immune supporting garlic and oregano, plus this dish is quick, easy, and free from MSG-laden canned whatchamacallits.

 

Ingredients:

1 1/2 lb grass-fed ground beef, bison, or turkey

2 garlic clove, smashed and minced

1 small red onion, diced

1 bell pepper, diced

2 1/2 tbsp raw apple cider vinegar

1/4 tsp cayenne

2 Tbsp dried oregano

1/2 tsp black pepper

1/2 tsp sea salt

1/4 tsp ground cloves

8 oz tomato paste

15 oz diced fire roasted tomatoes

Optional: Bubbies pickles

 

Directions:

1. In a large skillet or dutch oven, brown meat and saute onion, bell pepper and garlic until soft and onions are translucent. Drain grease.

2. Add remaining ingredients and simmer for 10-15 minutes

3. Serve topped with Bubbies pickles and roasted or sautéed vegetables such as broccoli, carrots, asparagus or bell peppers.

Serves 4-6

I Get By With A Little Help From My Friends

Have you ever heard of the Crab Theory? It’s pretty interesting. Here it goes: if you place one crab in a pot, it will easily crawl out, but if you put multiple crabs in a pot, they will pull anyone down who tries to escape to ensure they all meet the same fate.

There are many theories on the why: jealousy, resentment, equal the playing field, feel better about themselves… kinda sounds like human nature, huh? Have you ever attempted to make a positive change, like cutting down on cookie consumption, only to have your spouse restock the cookie stash (after you asked him/her not to) or your best friend telling you you’re “no fun” since you don’t want to go to the coffee shop that sells your favorite cookies? Yep, that sucks and makes doing something good for yourself feel like a drag.

Social support is critical when making positive change. So until your new change has become a habit, try spending a bit more time with people who build you up and a little less time with those that tear you down. While you build your new power posse (the friends and family that will go on a walk with you and enjoy eating healthier foods), try communicating the importance of why you are changing to your other friends and family and how much you’d appreciate their support. You can even assure them that while you want to be healthier for your grandkids, you will not guilt or pressure them to do the same. Who knows, if they don’t feel judged or feel scared that you’ll leave them behind, they may even warm up to ditching those cookies too.

The 10-Minute Workout

We’re throwing a party for your body! New year, new you, new outlook.

Will 10 minutes give you the healthy, strong body you seek? Yes… eventually, because 10 minutes will turn into 20 minutes, then 30 minutes, then… you get the point. Ten minutes make a difference if you are doing big bang exercises, giving it your all, eating quality whole foods and doing it 4-5 days per week. Health has a whole lot to do with building positive habits rather than willpower. Cross my heart.

Everyone has 10 minutes in their day. You really do. So let’s unleash the awesomeness within and get your health on! (And make sure it is cool with your doctor, keep good form and never do anything that hurts–joint pain and muscle fatigue are very different things.)

10-Minute Exercise Programs***

Monday/ Wednesday/ Friday Resistance Training Workout

Perform as a circuit, moving from one exercise into the next until you are finished. Perform as many sets of circuits as you can in the 10-minute time frame. Alternate between A and B days. Keep the core activated during each exercise (think belly button to spine.)

Day A

Warm Up: Jog in place or do jumping jacks for 30 seconds.

1. Push Up

Start in a neutral spine position with your wrists under your shoulders and elbows straight; hands on wall, stable surface or floor. Inhale, bend your elbows to lower yourself towards the ground, elbows pointing back at a 45 degree angle from your sides (Fig. 1). Lower as one unit, staying in a plank position (Fig. 2). Once your arms are level with your torso, exhale and push up to start position. Perform 10 reps.

2. Split Squat

Using bodyweight or holding dumbbells by your side for added resistance, start in a split stance with right leg in front and left leg back, legs hip width apart. Inhale, bend knees to lower your body, leading with the left knee towards the ground (but don’t touch the knee to ground) (Fig. 3). Exhale, squeeze the glutes and push with the right heel to start position. Keep the spine neutral the entire time. Perform 10 reps, then switch to the other side. If this is too difficult, perform squats instead.

3. Plank

Start in a neutral spine position with your elbows under your shoulders and your weight back in your heels (Fig. 4). Hold this for 30-60 seconds. Keep breathing.

 

Day B

Warm Up: Jog in place or do jumping jacks for 30 seconds.

1. Renegade Row

Start in a push up position on the floor, except you’ll be holding onto dumbbells. Feet hip width apart. Inhale, bend your right arm, pulling the weight up to your torso without shifting your hips, then lower down to the ground. Switch sides. Perform 5-10 reps each arm.

2. Squat (or Jump Squat)

Using bodyweight or holding weight (dumbbells, kettlebell, etc.) by your side for added resistance, stand with feet hip width apart. Inhale, sit back like you are going to sit in a chair, keeping knees behind and in line with second toe (Fig. 5). Exhale, squeeze the butt and push through the heels as though you are pushing the ground away from you to return to start (or Jump Squat: push through the heels and jump) (Note: my arms are in a prisoner’s squat position. This is not the best position for those with shoulder issues, tight pecs, etc. Please keep hands on hips or folded at your chest. I simply posed like this because it was the best view to demonstrate proper technique in the photograph without blocking my lower body.)

3. Side Plank

Same as the plank, but you’ll start on your side with the elbow underneath the shoulder. You can keep the knees on the ground (recommended for beginners or those with back issues) or be on your toes. Lift hips and keep your body in one straight line. Hold this for 30-60 seconds each side. Keep breathing.

 

Tuesday/Thursday Metabolic Workout

Warm Up: Jog in place or do jumping jacks for 30 seconds.

Choose one cardio activity (walk, jog or run up stairs or on the ground, jumping jacks, mountain climbers, burpees or a combo of any three). Perform at a high intensity for you (while keeping proper form) for 30 seconds, then rest for 30 seconds. Repeat until you’ve reached 9 minutes, then cool down and walk slowly for the remaining final minute. Take a longer rest between sets if needed.

***This program is designed for healthy individuals with no medical concerns. Always speak with your doctor before performing any exercise program. If you are new to exercise or haven’t exercised in a while (but your doctor has given you the A-OK), start with one set and build your endurance and strength from there. Optimal results can only be obtained with a customized exercise and nutrition program.

For an effective, efficient and longer workout, try the 30-Minute Workout, the Jungle (Gym) Fever workout or contact me at stephsbell@yahoo.com for a customized exercise, nutrition and life coaching program.

Figure 1: Push Up Start Position

Figure 2: Push Up Lower Position

Figure 3: Split Squat (you can use the chair for balance if you are a new exerciser)

Figure 4: Plank

Figure 5: Squat

Thrive During Change: The 5-Step Anti-New Year’s Resolution Plan

Set your sails and avoid the rocks along the way.

I’m not a fan of New Year’s resolutions. It isn’t because I don’t believe in growth and bettering one’s self–I’m totally down with that. It’s because the “New Year’s Resolution” thought process that we’ve known sets us up for failure. Too lofty (“I know I haven’t exercised in 15 years, but I’m going to start going to the gym…”), too much (“… every single day at 5am…”), too dependent on societal cues  (“…because losing weight will help me get that date!”). So let’s thrive in 2015 and look a little differently at how we can start our positive lifestyle changes on a path of success!

1. How Do You Want to Feel? Danielle LaPorte writes in her phenomenal book, The Desire Map, that we spend a great deal of our time seeking goals or things to make us feel a certain way. For example, do you think having the perfect body will help you ditch your toxic partner and find a better job? It won’t because the perfect body doesn’t exist (without Photoshop)… but doing things that make you feel happy, sexy and courageous will help you realize your inner awesomeness, build confidence and you will become aware that you DESERVE (yes, you darling!) to be in a healthy relationship and a job you enjoy.

Action Step 1: Ask yourself, “How do I want to feel?” and make a list of words that resonate with you. Then, write down simple things (aka wearing my favorite perfume makes me feel sexy) you can do on a daily basis to feel that way.

2. Expect Challenges. Going through the transition of change can be painful. Anyone remember puberty? I know my awkwardness shined brightly throughout all those middle school pictures. Todd Herman, sports psychology coach, has the answer to stick to your changes. He says that the reason why we start off like a rock star during our New Year’s resolutions is because our brain temporarily floods our body with feel-good neurotransmitters to tell us good job and that it loves the fact we are treating our body awesome with exercise and healthy foods.

After about a week, we feel the resistance, the un-motivation. This is because our neurotransmitter levels went back to normal (and good thing, otherwise we’d literally go crazy). We think we’re just lazy and that it’s too hard to change; however, our cells are having a party transforming into healthier cells for us! They just need a little bit more time to reshape themselves (longer than our neurotransmitter support can give us).

Action Step 2: Celebrate when you feel resistance because it means you are making positive changes and your body is LOVING it! Push through the awkward puberty of change by: 1) breathing, 2) reminding yourself why what you are doing is important, 3) say it out loud, “I’m changing.” and 4) read the next step…

3. Make Small Corrections. So you missed a workout. It’s cool. Our life isn’t a typewriter. We don’t have to throw it all away just because we made a mistake. We are on a journey and can course correct, making small adjustments so we don’t hit that huge rock in our path again.

Action Step 3: What do you need to make this change successful? Is it packing your workout bag at night and having it in the car? Is it keeping almonds in portioned bags at work for emergency snacks? Whatever it is, do it. And if it doesn’t work, change it.

4. Start Small. You’ve decided you want to be healthier and exercising more is how you want to get there–hooray! Rather than going from zero to seven days per week of gym time, start slowly and build your confidence that this new positive change is easy peasy.

Action Step 4: Choose a number that sounds too easy. Maybe it is exercising one day per week for 30 minutes or focusing on swapping out one non-healthy snack with 25 almonds. Whatever it is, practice it. If it doesn’t work, re-read Step 3 and change it.

5. Think Outside the Box. Anyone who wishes to better themselves is a stellar human being in my book. So, as stellar human beings go, make the transition as enjoyable as possible. If you want to move your body, dislike running and love dancing, then for the love of guacamole dance–don’t run–to your mp3 player and “Shake It Off.”

Action Step 5: Okay, you know how you want to feel and what will help you get there. Now, make a list of the most enjoyable things you can do to achieve it. So, if you want to feel energetic and exercising is how you want to feel that way, but you dislike gyms, then make a list of everything you can do that you like outside of a gym (bodyweight exercises at home, yoga dvd, hike, dance, etc.). Choose your favorite, start small and rock out!

Chicken Vegetable Marinara with Spaghetti Squash

Serve the sauce blended, partially blended or chunky (like mine) for a healthy and fresh dinner.

I’ll be honest, this dish does include some time in the kitchen (60-80 minutes) for prepping and cooking, but your health and taste buds will be justly rewarded! It is also a great dish for hiding vegetables from picky eaters and boosting everyone’s’ health. Either blend part or all of the vegetables with an immersion blender to make a thick spaghetti sauce or leave the vegetables whole. No matter what you choose, you’ll create a nutritious, preservative-free homemade spaghetti sauce.

 

Ingredients:

2 lbs chicken breast

1 spaghetti squash

1 tbsp extra virgin olive oil

1 acorn squash, peeled and chopped

2 heads of broccoli, cut into florets

6 carrots, chopped

2 red bell peppers, chopped

6 cloves of garlic, crushed and minced

1 24 oz jar of tomato sauce, low sodium

3 Tbsp dried oregano

3 Tbsp dried basil

1 bay leaf

1/2-3/4 tsp sea salt

20 turns black pepper

 

Directions:

1. In a dutch oven or glass baking dish, add a 1/4 cup of water and chicken breasts with a pinch of sea salt. Cover with the lid (or foil) and slow roast on 325° for 45-60 minutes. Let the chicken rest for 20 minutes before cutting it into chunks. Set aside.

2. While chicken is roasting, chop the spaghetti squash in half, remove the seeds and place cut side up on a baking sheet with a little olive oil. Bake for 45 minutes or until finished. Allow to cool before using a fork to remove the spaghetti squash from the skin.

3. While chicken and spaghetti squash are cooking, chop the vegetables (acorn squash, broccoli, carrots, bell peppers, garlic). When the chicken is finished baking, remove it from the dutch oven, pour out the water and add the olive oil. Then add the vegetables and garlic and saute for 15 minutes. (If you do not have a dutch oven, a large stock pot will work too).

4. Next add the tomato sauce, herbs and chicken and simmer for 15 minutes. If you want to blend the sauce, simmer first without the chicken, then blend it and add the chicken at the end.

5. Serve chicken marinara over the spaghetti squash and enjoy!

Options: additional vegetables (onion, zucchini, eggplant) or top with chopped green onions, olives and/or goat cheese–just have fun with it!

Serves 4-5

Top 10 Healing Herbs and Spices

“Let food be thy medicine and thy medicine be food.” ~Hippocrates

Roasted Curried Cauliflower courtesy of NomNom Paleo. Find the recipe here.

As I watched “The Hundred-Foot Journey,” I remembered how many healing herbs and spices are present in Indian cuisine. Herbs and spices not only add flavor and pizzazz to vegetables and meats, but they serve as a halo for your health too. There is a reason why some of the oldest cultures in the world use these spices and herbs in their daily cooking. I listed them below in no particular order, but for the benefit of eating to your good health. Cheers!

1. Cayenne: anti-inflammatory, antioxidant, cancer-fighting properties, increases metabolism and stabilizes blood sugar levels.

2. Garlic: antioxidant, anti-bacterial, anti-fungal, increases heart health and wards off vampires

3. Tumeric: aids digestion, anti-inflammatory and cancer-fighting properties

4. Ginger: aids digestion, anti-inflammatory and soothes upset stomach

5. Oregano: anti-bacterial, anti-fungal and antioxidant

6. Cinnamon: increases heart health, stabilizes blood sugar levels, anti-bacterial, anti-inflammatory, antioxidant and high in fiber

7. Cloves: anti-inflammatory, antioxidant and anti-bacterial

8. Coriander Seeds: aids digestion, antioxidant, anti-bacterial and calms mood

9. Sage: increases brain power and mood, anti-inflammatory, antioxidant, stabilizes blood sugar levels and cancer-fighting properties

10. Rosemary: decreases fatigue and increases brain power

 

Word of Caution: as awesome as these herbs and spices are, it is always critical to consult your doctor or health care practitioner to ensure they don’t interfere with your medication or health issues. For example, some of their healing properties do include thinning the blood and dilating blood vessels.