Kombucha. The elixir of life!

I have been obsessed with these guys for several months now. I love the tangy effervescent taste! Kombucha is a fermented tea.  For centuries it has been touted as the 'elixir of life'.  It's teaming with probiotics, antioxidants, helps support the immune system, has cancer fighting properties, may increase energy, improves digestion, and is extremely neutralizing in the body (which is a good thing!).  I drink half a bottle a day and love every flavor! Synergy isn't the only brand of course but it is my fave;)

Some dislike the vinegar-ey (technical term:) ) tartness. But if you can find one you like, and with the plethora of brands and flavors you're bound to, your health will thank you.  I've even noticed a dramatic difference in my skin since I've been drinking this golden elixir daily.  I'm telling you, this stuff is a must addition to your healthy diet!

What are your favorite flavors or brands? Let me know!

XO  Joy

Kale vs Spinach

Kale and spinach

I get asked often, "which is better for me, kale or spinach?".  My answer is always both!  As with all vegetables and fruits, each has its own nutritional make-up that contain more vitamins or minerals than the other BUT they area ALL great for you! That is why I always stress to eat a variety of fruits and veggies.  Don't stick with your usual favorites and ignore the rest.  Sure there are some you may not like the taste of no matter how you serve them.  And that's ok!  But keep looking.  Variety is key.  As for the 'show down' between kale vs spinach, I will say this...spinach packs a protein punch that kale just can't compete with (spinach has virtually double the protein per serving than kale).  But kale contains 1/3 to 1/2 more vitamin C, vitamin A, and vitamin K than spinach.  So eat both.  Here are a couple of highlights and comparison between these amazing greens:

• Each pack roughly 40 calories per cup cooked (that's it!!)
• Kale packs ~10% of your daily requirements for 7 different nutrients
• Spinach packs ~10% of your daily needs for 17 different nutrients
• Both are delicious raw or cooked and in smoothies
• Both contain protein (although almost double in spinach) which helps you feel full longer
• Both are packed with phytochemicals 
• Both packed with fiber
• Both contain a decent amount of calcium

So let's stop comparing these two and crown them both winners!! Variety and balance.  It's the key to health and wellness!

XO  Joy

Portion Size Confusion....

Clients ask me all the time, "How many calories should I eat to lose weight?  Or maintain weight?" and although there is an equilibrium that needs to be maintained in order to lose/gain/maintain, I don't like the tedious task of counting calories.  For myself or my clients.  I will absolutely take a snap shot of what their body needs are after a thorough intake and evaluation and I do give them guidelines on how many calories a day are required to get them to their goals.  But I stress that they are guidelines. Life is to be lived and spending time counting every morsel you put in your mouth is no way to live life!  I feel that society (companies wanting your money in particular) make nutrition and health harder than it is.  I have helped clients break through weight loss plateaus by designing plans that had them losing 2+ pounds in one week.  But that isn't what my focus is or where my passion lies.  It's teaching my clients how to live a healthy lifestyle rather than knuckle their way through a diet, boot camp, or fad.

In my health coaching practice I've found the three most common things that help my clients achieve their goals are;

1. Nutrition and wellness education
2. Teaching proper portion size and healing foods specific to their body type
3. Partnership (they know I'm in this with them to cheer them on every step and guide them when they need it)

It's important to learn and know your body.  Pay attention to how foods feel to your digestive system. Do you feel sluggish after certain foods?  Or have indigestion?  Or nausea? These are all signs your body is giving about the foods you consume.

As for portion size, you can memorize the charts you find on the internet showing a deck of cards for protein, dice for 1oz of cheese, etc. but I find even that a little annoying. Here are a couple tips on portion sizing that, if you follow, are sure to get you some results even if subtle.  BUT it still matters what you're eating!  You can't use "proper portion size" recommendations while eating fast foods and junk still expecting to achieve health and wellness.  But you already know that ;)

• Use a 9-10" plate (if plate is bigger just don't fill it completely)
• Fill half your plate with vegetables
• Fill 1/4 plate with healthy protein
• Fill 1/4 plate with whole grain or healthy carbs
• If you're not using a plate and it's a quick snack; always have protein source with a vegetable or fruit and use your fist as the serving size guide 

Achieving health is not a difficult task.  It just requires desire from within and consistency until new habits become your new way of being.  But it can be done.  EVERYONE is capable of change.

XO   Joy

Root Vegetables

Beautiful root vegetables

Other than carrots or maybe radishes, root vegetables tend to be overlooked.  Some seem difficult to work with or we're just plain not sure how to cook them.  These humble but hearty veggies are a delicious way to increase nutrient density to any meal.  And because they're root vegetables, they help to maintain balance in your root chakra (see 'Nutrition For Chakra's' post for more info).  

Root vegetables are low in calories, excellent source of fiber (which helps control blood sugar, prevents certain cancers, and heart disease, promotes a healthy gut, and increases satiety). Many root vegetables are also packed with vitamin C, vitamin A, potassium, vitamin k, and phytonutrients.  Some taste better raw while other are best steamed, roasted, sauteed, or baked.  

Below is a list of some root vegetables:

• Turnips; mild nutty flavor--mash, puree, stir-fry, or eat raw in salads
• Radish; mild peppery flavor--usually eaten raw, put in ice water first for an hour to add crispness, high in folate and potassium
• Parsnip; sweeet flavor--usually boiled and mashed, excellent source of fiber and folate
• Jicama; sweet nutty flavor--can be baked, broiled, or steamed, good source of fiber and vitamin C
• Beets; mild flavor--cook variety of ways, major cancer fighting benefits and packed with potassium and folate
• Carrots; mild flavor--eaten cooked or raw, do not store near apples which can give them a bitter taste due to a gas the combo emits
• Celery root (Celeriac); has a celery/parsley taste-- packed with vitamin K, calcium, and potassium, use in soups or stews

This fall step out of your usual rut at the grocery store and try a root vegetable you've never had before!  The produce aisle is filled with hidden gems.  You just have to look...and try!

Now...

Where is your attention?

Are you here now?

Or are you thinking about yesterday? Or errands to run later?

When our attention is chronically on the past or future, we miss the blessings and opportunities that are placed in front of us in the now.

Write a list down of things that preoccupy your thoughts so you can let them go.

Then be present.

Be here NOW.

And witness the opportunities and blessings that cross your path each day. 

You can't "see" them if you're looking behind or beyond.

Nutrition For Your Chakra's

Everything is energy.  Light can be traced down to the photon (a quantum particle of light).  Light IS energy.  Energy vibrates at different frequencies or speeds.  Stay with me on this because what I'm leading into has everything to do with nutrition, your body, and your health.

All colors on the spectrum vibrate at different rates.  The visible light spectrum (colors that can be seen by our eyes) vary from red to violet and increase in energy along a spectrum.  Red being 'slower' and longer wavelength to violet being shorter 'faster' wavelengths.  Energy!  I have said before how eating certain foods can help with balancing our chakras (also color associated energies).  Here's how;

Flowers, fruit, vegetables all develop their associated colors because those are the rays that they can absorb (the energy of that color).  So they inherently contain that energy frequency.  Are you starting to see the picture and get why I say eat for your chakras?  For example, let's say you've been feeling anxious, confused, maybe a little achey.  I would suggest increasing your intake of root vegetables, eat red foods like raspberries, strawberries, and increase your protein intake.  Why?  Because those symptoms are associated with in imbalance of your root chakra so including or increasing the foods I mentioned above can help balance your root chakra.  Here's another example, you've noticed you're having trouble communicating (whether scared to or can't find the words), your always tired, or extra hyper, maybe you've started having issues with stress in your neck, face, or tension headaches.  I would suggest eating foods that have a high water content, maybe adding soups to your diet, fruits/veggies, 100% juices (fruit and vegetable), as well as using sea salt (not table salt) and eating blueberries, blackberries, purple potatoes.  This is because based on the symptoms, the throat chakra (or 5th chakra) seems to be unbalanced and the foods I mentioned above would support its balance through nutrition.

I am not stating that nutrition is the only way to balance the chakras.  That is multi-layered.  But I am saying that through nutrition you can maintain balance or it can be a catalyst for balance.  Nutrition is the key to physiological health and wellness.  You can workout, practice yoga, and meditate but if you have poor substandard nutrition habits all that work is in vane.  We are multidimensional energy beings and because of that you can't acknowledge and nourish one area of your being and expect the whole to be well.  Address it all.  It's the only way to achieve optimum wellness.  And nutrition is an integral part of that.

XO  Joy

*Any serious symptoms or health conditions should be looked into by a doctor.

Breakfast Fuel

A great breakfast and pre-workout fuel! Gluten-free toast, organic peanut butter, and banana.

• Under 250 calories
• 9 grams/protein
• Packed with vitamins and minerals like B vitamins, calcium, magnesium, and phosphorus. This mineral combo is great to ward off muscle cramps during a workout. And don't forget to wash it down with some lemon water!

Your Intuition Knows Best. Listen!

Had a plan for a challenging yoga workout today. Yoga had a different plan for me. And isn't that what yoga is all about? Following your flow. Not having a plan. Going to where your resistance is...and settling there. I've had my worst bout of sciatica yet and my intuition knew a challenging yoga practice is not what I needed today. I started out with that intention but it quickly went somewhere else. Gentle, what felt like, guided stretching. Slow deep breathing which led to impromptu meditation followed by some Yogi tea and a few pages in A Course In Miracles all while sitting on my beautiful yoga mat. This yoga mat of mine has become a loyal friend. It challenges me, supports me, and no matter what energy and mood I bring to it, I leave it feeling uplifted and better than when I first rolled it out :) Yoga is SO much more than "stretching" or a "workout". Those who don't FEEL that are missing out on the essence of it. Listen to your intuition. Sometimes OUR plans are NOT the best thing for us. Stay connected. Listen. Feel. And you won't need a plan. You will just know what to do as experiences are presented to you. Have a bright and wonderful day!

Lemon Water...Liquid Gold

Hot lemon water is all the rage now a days.  It's touted for so many benefits, some anecdotal and some scientifically proven.  I've loved lemons from an early age.  I used to peel them and eat them like oranges!  I believe you'll reap the benefits whether you prefer you fresh lemon juice in hot water or cold water.  We tend to make things more difficult than they need to be at times.  As long as you're drinking it...you're good!

A few months ago I started drinking fresh squeezed lemon in my water every day.  I generally use the juice of one lemon.  I also like to throw the half of lemon in my glass.  That way I'm getting the benefits of the oil in the rind as well!  The rind has its own health benefits like vitamins, minerals, and fiber. If using the rind or peel of any fruit always buy organic.

Although we consider a lemon 'acidic', in our body it has an alkalizing effect.  Which is great! Most systemic inflammation and chronic issues come from a chronic acidic environment in our body. Nutrition (and stress reduction) is key to reducing systemic inflammation and encouraging an alkaline environment in our body.  Below are some of the benefits to squeezing some lemon in your water on the daily, whether hot or cold!

• Detoxifies the body
• Promotes alkaline environment
• Enhances mineral absorption
• Helps ease stomach discomfort (especially right after a high-fat meal)
• Promotes clearer skin

Those are just a few!  But with health benefits like that what's stopping you?  So next time you get yourself a glass of water, go ahead and squeeze some liquid gold in it ;)

Your health will thank you!

XO  Joy

The Calm Before The Storm

Those who say they don't have time for some form of yoga, meditation, workout, or anytime to be alone to ground themselves are not understanding the importance of it.  I used to be one of those...well, honestly...sometimes I still am one of those people.  But I know how critical for my well-being it is so I make time.  Even if it's 20 minutes.  I make it a priority.  Sometimes I have to get up well before the rest of my family to fit it in but I do.  And when I'm regular with my yoga practice and meditation, the rest of my life, perceptions, and overall well-being feels it.  I'm so much more grounded and can see things clearly.  I'm more in touch with my intuitive feelings and ideas.  Life and life's decisions aren't as much of a struggle because I know the answers.

This morning, I brought my yoga mat outside in my backyard to practice and meditate in the cool morning air.  I could hear several kinds of birds, a frog, dogs in the background, and the rustling of the leaves as they fell off the two big trees in my yard.  No music.  Just nature's sounds.  It was amazing!  It just increased that connectedness feeling that yoga and meditation already grace you with.  Of course, I had moments where my mind would wander to things like "I have 5 loads of laundry to fold", "I have to go to Trader Joe's for dinner and shuttle kids to practice and work", "Oh, Joy, and don't forget to put that bill in the mail".  As I would catch myself thinking I would immediately take a breath and try to clear my mind.  This one time though, I thought "I don't have time for this today.  I gotta get going with my errands and chores".  What came to me after was not only intriguing but absolutely what I needed to 'hear' in that moment.

There is always a 'calm' before a 'storm'.  At first, the 'calm' was this moment of me on my yoga mat in the cool morning air and the 'storm' was the rush of my hectic day I know was awaiting me.  So, I need this calm period before my storm starts.  Then I realized...nature runs that way.  I think it's a Universal law!  There is always a calm before a storm.  Literally in weather there is a calm before a storm.  And how about when wild animals (or even a pet cat or dog) hunt their prey.  They freeze, zone on their target, focus...and then frantically chase their prey.  Calm before storm!  Even a sneeze. Your breathing slows, body functions seem to suspend...right before...ACHOO!! Calm before storm.

There are many other example but this was pretty compelling to me.  No matter how busy I feel I am, it is the law of Nature and the Universe to have a moment of calm before storm.  That is how we will stay grounded during our storms of the day.  Otherwise, we may experience turmoil and fly-off during our storm (which results in unhappiness, sickness, feelings of inadequacy...and the list goes on).  Taking time for yourself in whatever way grounds you and keeps you connected to your spirit, higher self, intuition is critical.  It's how you will be able to navigate yourself through this life and all the challenges being human brings with it, but still still have a sense of peace, happiness, and well-being.  So please, find the time and make the time for yourself.  Even if it's just 15 minutes a day.

XO  Joy

Balance

Balance in your life is critical to health, well-being, longevity, and happiness.

• This means work hard and play hard
• Be selfless and a little selfish
• Exercise and rest
• Eat well and a little "bad"

Not everyone's 'balance' will look the same.  What balance looks like for me may be imbalance for you.  The point is to find your balance with everything in your life.  And I promise when you do...doors open, opportunities arise and you will achieve everything you desire.

XO  Joy

Perception Or Reality

This made me crack up!  Good example of perception I thought ;)

Sometimes it's hard to stay positive a midst what feels like so much negativity.  I mean, we're bombarded with it on the daily!! In the news, magazines, newspaper, and the water-cooler gossip we hear every day.  Besides Buddha, who wouldn't have trouble staying positive?!  But we have to.  It's an absolute necessity.

What we focus on grows.  What we dwell on dwells within us.  What we perceive becomes our reality. We have to be super selective and conscious of what we allow ourselves to be witness to as well as what we allow in our minds.  Our mind is so powerful!  What you allow to dwell or live in there is what your life will be.  If you focus on negativity or problems then guess what you will attract more of?  Problems and negativity!  And when we're so busy focusing on our issues or problems we miss out on the subtle blessings that cross our path.

Would you allow a thief to dwell in your home?  Of course not!  Well that's no different than allowing negative thoughts and self-talk to dwell in your mind.  Negativity will rob your life of joy and happiness.  Don't let them in!  I know it's easier said then done.  But actually, only at first.  It's only challenging AT FIRST to get out of the habit of thinking negative thoughts and being around negative people.  Once you start replacing those thoughts immediately EVERY time, I promise you that will become your new habit.  By 'that' I mean positivity. It's contagious!  And who wouldn't rather be happy than grumpy and negative?  Many years ago while reading, I came across a quote by Dr. Wayne Dyer that read "When you change the way you look at things...the things you look at change".  That quote changed my life!  It is the absolute truth.

Please try this, for the next 7 days, every time you have a negative thought immediately replace it with a positive one.  For example, "My butt looks huge in these jeans"...replace with "I'm so grateful this body gets me to where I need to go".  Every time, every day.  And then I want to hear from you any change or shift you've noticed in yourself and your life.  You can comment below or send me a private email at  FusionWellness3@gmail.com
Life truly is about perception.  There is no "reality" so why not perceive your life as abundantly happy, successful, and blessed?!  You have nothing to lose and EVERYTHING to gain.

XO   Joy

Never Stay In Your Comfort Zone

#FitspirationFriday

When you challenge yourself, it shows you where your weaknesses are.  It brings light to the shadows where your work needs to begin. Never stay comfortable or content.  Always look for ways to challenge yourself and try something "old" in a new way. 

Be YOU

Don't BE someone else for somebody

Don't doubt your worth

Stop questioning if you have something to offer

You are unique

There is no one on this planet like YOU

Believe in yourself

Be YOU....because YOU are enough

XO  Joy

Gluten-Free Pumpkin Bread

Those who say gluten-free doesn't taste good are just wrong! Now, it does take some experimentation with the different flours there are to use. And some of the alternative flours are better for baking while others are better for cooking. You just have to practice and decide what works best for you.  But I've found the balance for my baking. And just in time for the Holidays!! This homemade pumpkin spice gluten-free bread with cinnamon glaze is absolutely divine!! My family eats it so fast and my neighbors started requesting loaves. It's just perfect!! I've also figured out how to make my popular Peanut Butter  Cup Cookies gluten-free as well.  And you can't tell!! They're delish!!  My daughter and I both have a sensitivity to gluten which is why I switched to gluten-free about a year ago.  I'm so thankful there are so many flour options now in grocery stores. I don't know what I'd do if I couldn't bake. 

If you have a delish gluten-free recipe share it in the comment section below!  And if you want my Gluten-Free Pumpkin Spice Bread recipe, email me (email is on my About Me and Membership Page)!

XO   Joy