Stop Looking Outside

Mindfulness

Your power and happiness CANNOT be found OUTSIDE yourself.  You must go within.  Daily.

So many people look for external validation.  For confirmation that they are "okay" or "normal". They look to others for their answers.  Or they fill their lives with things to make them feel like they've "arrived" or to make them feel worthy.  Outside yourself it not where you'll find ANY of those things.  You must go within. Meditate.  Be mindful.  Know that everything you desire and need is already within you.  You don't need someone else's approval or the approval of your EGO.  

You are worthy simply because you were born.  You are worthy simply because you are you.  There is no one else like you. You are a fingerprint on this planet.  Make sure your fingerprint is felt and leaves an imprint.

Be YOU and the rest will fall into place.

Namaste,

Joy

There Is No Death

Energy cannot "die". It is simply transformed. When we leave this realm...we don't "die".  Our soul is released to experience another realm and new lessons. When we realize and accept this...fear is replaced with a child like wonder.  The Universe is an amzing, mysterious, and magical place!  Be aware NOW! Embrace every moment! Because in the end, NOW is truly all that exists.

XO Joy

LOVE IS THE PULSE OF THE UNIVERSE!

LOVE!

Love is the pulse of the Universe. The breath of life. If you don't allow yourself to give and receive love...your spiritual body will suffer. You become anesthetized to life and your light is extinguished. If allowed to live in this state for long, eventually your physical body will deteriorate. Love.  Live.  Allow yourself to be loved. Allow yourself to freely give love. Sprinkle that sh*t EVERYWHERE! 
This is the pulse of the Universe and the doorway to true bliss and enlightened living.

Your Food Choices. They're Either Nourishing You Or Contaminating You.

Food is energy

Whether you accept this fact or not, we are all pure energy that has a physical form. Every thought we have, every emotion we feel, and every food we put in our mouths either nourishes your energy body or contaminates it.  There is no in-between.  

Think about the food you put in your body.  Is it nourishing and illuminating your body or contaminating it? I'm not saying that you can't indulge in a treat sometimes. Our body is amazing and has in incredible innate ability to heal itself. IF given the time and proper support. Follow the 80/20 rule. Eighty percent of the time be sure to eat foods that nourish and strengthen your body.  Twenty percent of the time it's okay to live a little and have that treat.  Do your best to make it a real food treat (say homemade cookies as opposed to Twinkies).  By following this simple rule your body will be strengthened, nourished, and illuminate in all that you do.

So today, each time you go to drink or eat...ask yourself "Is this nourishing me? Or contaminating me?".  Awareness is half the solution to any lifestyle problem.  So simply be aware and witness what follows. 

XO Joy

Create Meaning And Symbolism Around You

I love this corner in my yard. The pose of this Buddha reminds me to be aware of what I can offer someone? How can I be of service to someone today? What can I give today?

And the gorgeous blue glass ball instantly makes me aware of my throat chakra. It reminds me to speak my truth. Not what I believe someone wants to hear but MY truth. Always spoken with love and kindness. It also reminds me of the power of words and to always be impeccable with my word. 

Oh how I love this little corner in my yard. 

XO Joy

5 Reason You May Be Hanging On To That Belly Weight

5 Reasons You May Be Hanging On To That Belly Weight

1. Stress; stress releases Cortisol which is associated with extra weight in mid-section (among other health effects 
2. Lack of sleep; lack of sleep alters hormones in the body like Ghrelin and Leptin which are hunger and satiety hormones.  Lack of sleep also makes you crave simple carbs because your brain and body are jonesen for quick energy.
3. Your diet is centered on things that come from a box, can, bag, or take-out; all which are usually high caloric, high sugar, high sodium, hydrogenated, and lacking in nutrients. Empty calories!
4. Your sweat sessions…shall we say…aren’t sweaty enough; most people aren’t working out as hard as they think they are.  And although movement is better than being sedentary if you have weight to lose, especially in the mid-section, you have to get uncomfortable.  That’s why taking a class or working with a personal trainer is ideal.  They will hold you accountable and push you harder than you would normally push yourself.
5. You’re eating a low-fat diet; sounds contradictory but you have to eat fat to lose fat.  BUT the right kind of fat! Studies have shown that eating a diet sufficient in MUFA’S (monounsaturated fats) led to greater loss in fat loss specifically in the belly.

If you’re struggling with that belly bulge try these tips for 6 weeks and see if you notice a difference.  I’m confident you will! 

XO  Joy

Pre-Workout Meal

YOUR PRE-WORKOUT MEAL

Not sure what to eat before a good sweat session? You're not alone. Unless you're doing Bikram or a long-distance run or ride the recommendation is pretty standard.

• Consume light meal/snack 60-90 minutes before workout
• Consisting of healthy carbs and protein (2:1 ratio)
• Great options are; dried fruit and nut bars, banana or apple with peanut butter, half whole grain toast with 1 T peanut butter, etc
• 150-200 calories 
• At least 4-6 grams of protein and fiber.
• And water, water, water of course!

Although the guidelines for your post-workout meal vary a little, it's just as important.

And if you're a coffee drinker...try a half cup or so an hour before your workout. Countless studies have shown that when coffee is consumed (due to the caffeine) participants not only work at a higher intensity but for a longer duration as well.

So nosh your favorite pre-workout snack while sipping your favorite cup of Joe and you're bound to burn through some cellulite wink emoticon

XO  Joy

We are NOT Human DOINGS!!

So many people live in their head. In their ego. They define themselves and their worth by how much they have; how many friends, how many toys, how many jobs, how many 'things' they have to do. They feel as though, the busier they are...the more important they are. So they keep themselves busy! Over scheduling, over committing, over exaggerating. These are the ones that tend to be the most unhappy and the most disconnected from their heart, soul, and source. Yes we should be go-getters and take care of business but...we're also supposed to just BE. Stop, breathe, listen, and BE.

When you do, you are able to be more efficient in a shorter period of time.

There is a reason why we're called Human BEINGS not Human DOINGS. Just food for thought wink emoticon

XO Joy

My Creation....Granookie!

Introducing.....the Granookie!

So I think I just may be on to something!  Today I created this recipe and I call it...Granookie! :)

It's a gluten-free granola bar/cookie.  It SO satisfies a sweet tooth but is super healthy and actually good for you!  I need to play around a little more with it to perfect it but...my first creation tastes pretty bomb diggity if I do say so myself ;)  

Here are the ingredients and stats:

• Organic gluten free flour
• Organic oats
• Organic maple syrup
• Sunflower seeds
• Pecans
• Dried blueberries, cherries
• Golden raisins
• Coconut flakes
• and the best part.....Dark chocolate chips

*They're pretty big so one is plenty to satisfy a sweet tooth!

• 125 calories
• 3 grams protein
• 3 grams fiber

You Are Light...Now Let You Shine!!

You are light.  The very essence of your being is light (not to mention your molecular structure contains star dust---light)! Many people either don't believe this fact or simply don't understand it. But it is true.  We are all light!  And what you do, every day, either allows your light to illuminate or blocks it.  When you set up your internal and external environment to illuminate your light you know it.  Life isn't a struggle but an adventure.  You don't feel chronic stress but instead feel happiness and joy.  You are grateful!  When your environment blocks your light you feel heavy, depressed, overwhelmed, and defeated.  Now...people allow their light to be blocked for many many reasons. Sometimes they are just so completely in their mind and ego that they don't even realize they're living this way.  They are utterly disconnected from their light and source.  The 'why's' are too many and too in-depth to list here but what is important is for you to identify in which way you are living from. From a source of illumination or a source of blockage.  Once you identify then you rectify (or continue on as you have if you're on the right path).

Everyone is different as is their journey to illumination and happiness.  That is one of the areas I work on with clients.  Identifying what works for them.  What allows them to experience quantum leaps into peace, love, and expressing their light.  Finding your path is essential to fully enjoying your life.

One Universal rule to allowing your light to shine is...never never never dim your light in an attempt to make someone else feel better.  Never dim your light for anyone else.  Be you and be ALL of you.
There is more than enough light in this Universe for every one of us to allow our badass light to shine to the max!!!

Love and Light :)
XO  Joy

Delicious Stuffed Bell Peppers

These are so yummy even my teenagers like them! They're one of those dishes that is different every time I make it but what IS constant with them is that they're low in calories, packed with protein, vitamin C, phytochemicals, minerals, fiber, and antioxidants. You can change ingredients and amounts to your liking but here's what I do:

• 4 Bell peppers (I prefer red, orange, and yellow)
• 1lb ground turkey
• 1 1/2 cups cooked quinoa and wild rice
• Chopped onion
• Chopped mushrooms
• Chopped garlic
• 1/2 cup grated cheese 
• And season to taste (I use garlic salt, lemon pepper, and thyme)

Cook and season quinoa and wild rice like you normally would. Sauté onion and garlic. Add mushrooms and any other veggies you choose. Add ground turkey. Season. Once thoroughly cooked add in quinoa/rice mixture. Cut tops off bell peppers and core. Add pinch of sea salt inside. Then small amount of cheese. Add meat mixture and top with cheese. Put in dish filled about 1/4 with water. Place baking dish in 400 degree oven for 30-40minutes. Voila!

Serve with side salad or even garlic bread. Enjoy!!

XO Joy

Breath and The Ocean

Have you ever noticed how the ocean mimics or reflects the breath?  It's the same exchange.  The same give-and-take...with that pause in between.  The pause in between the inhale and the exhale. Could that be why the ocean is such a special place for so many of us?  It's a primordial place.  A grounding place.  A place where all the chaos and noise of our daily lives somehow don't matter anymore.  While facing the ocean and listening to the earths breath...we instinctively feel what's truly important.  Everything makes sense.  And if something doesn't...we can easily let it go.  Exhale it out. Because at the ocean...listening to the earth breathe we are reminded of our own breath and the glorious simplicity of life.  "Stuff" and chaos don't matter here.  What matters is that we are breathing.  We're breathing!  Which means we're here another day to take in this beautiful life and to love our family and friends.  That's what matters.  Love and grace.  Amazing how it can take me 42 years to realize why, for me, the beach is such a magical and spiritual place.  There...at the waters edge...where the ocean and I meet...while the white bubbles of the wave embrace my feet as I stare off into the endless peace of the ocean...we are breathing together.  The earth and I.  We are both happy simply to be here and are reminded of why we are here.  To love.

XO  Joy

What Is Your Essence?

What is your essence?  What is the essence...the energy that you bring to people?  What feeling do they have when you leave their presence?  Think about it.  How do people feel when they're around you?  Do you bring anxiousness, frustration, anger, jealousy?  Do you bring negative energy?  Or are you loving, compassionate, empathetic, kind?  What is your essence?

Take some time to think about that today.  Whether you acknowledge it or not, you bring it.  That reality does not need your recognition of it.  It exists whether you believe in it or not.  You bring energy to those you come in contact with.  Every day.  Every moment.  Be responsible for that energy.  Be conscious of it. Be aware of it.  And if you find yourself predominantly bringing negative energy or having a stressful essence, that is a sign that you have some work to do.  Well...we ALL always have work to do.  But it is a sign that you are misaligned.  You've lost connection with your true self so in turn you're not bringing your true self to any and all situations.  So take a few deep breaths today and check in with yourself.  What is your essence?

XO  Joy

Fiber Intake and Weight Loss

Another reason to get your daily fiber in!  A recent study showed that those who ate at least 30 grams of fiber a day lose more weight than those who eat less.  Another study found that 'plant based diets lead to weight loss'.  Now weight loss shouldn't be your sole reason for increasing fruits and vegetables...BUT...it's damn good motivator!  One thing to take note on is the 'plant based' phrase.  They didn't differentiate between vegan, vegetarian, ovo-lacto-vegetarian, etc.  because in those diets, you can still eat bad. Chips, cookies, and white stuff are vegetarian. So the focus was on a plant based diet.  Those of us in the nutrition (and health) field are constantly telling clients to increase their fiber intake.  And not just with whole grains.  It has to come from increasing fruits and vegetables as well. "Eat more fiber" doesn't sound sexy or exciting but if you know 'eating more fiber may kick-start my weight loss'...now that sounds exciting!  Of course there are so many benefits to eating more fiber than losing weight so don't get caught up on that. Results vary and it is dependent upon what you do with the rest of your eating habits and your activity level so don't take this new study and consider it a quick 'weight loss trick'.  It's not.  It's just confirming what we already know.  A high fiber diet leads to a healthier body and in more ways than one.  Here are just a few benefits to getting at least 30g/fiber a day in your diet:

• Lowers cholesterol
• Helps to maintain bowel health
• Helps maintain blood sugar levels
• Staves off hunger
• Those who eat a high fiber diet have a 40% lower risk of heart disease
• High fiber diet reduces the risk of kidney stones and gallstones
• Helps maintain skin health
• And much more...

All of these mentioned above are amazing but let's not forget the other benefits these functional foods offer like phytochemicals, antioxidants, and cancer-fighting properties.  So although the idea of losing weight while increasing fiber intake is a great one, try not to overlook the holistic benefits you obtain that go far beyond weight loss.  And remember when increasing your fiber intake, do so slowly and drink plenty of water to avoid irritation, gas, and bloating.
Eat up and enjoy!


XO   Joy

Dietary Cholesterol Does NOT Raise Blood Cholesterol

Sources of dietary cholesterol

Yes, finally!  I've been telling clients for years that dietary cholesterol doesn't raise blood cholesterol. The data was already there to prove it but ever since eggs were deemed 'bad' because of their cholesterol content people have been afraid of cholesterol in foods.  Finally today, in several news outlets they're quoting RD's who are saying....

 "I have long recommended to my clients that the type of fat they eat is a much bigger issue to their blood cholesterol level than the amount of cholesterol they consume," registered dietitian Connie Diekman, director of university nutrition at Washington University in St. Louis.

I'm not sure why it's taken doctor's and RD's so long to change the Dietary Recommendations to reflect the role that dietary cholesterol plays in our blood cholesterol levels.  The first, basic, nutrition course I took towards my degree taught us this (that dietary cholesterol does not raise blood cholesterol).  It's saturated fat and trans fats that raise our LDL and cholesterol.  Those are the fats to eat sparingly and watch closely.  Those fats raise our blood cholesterol (and total cholesterol).
There are natural and nutritional ways to lower total cholesterol and should always be the first line of defense before pharmaceuticals (unless levels warrant immediate action).  But you can eat your eggs, shrimp, and lobster and enjoy them.  As with anything, never overindulge but enjoy knowing you're reaping the healthful benefits of those and not raising your cholesterol!
XO  Joy

A New "Dirty Dozen"....Food Additives

By now most of us have heard about the "Dirty Dozen" and the "Clean Fifteen".  If you haven't, it is a list of the 12 "dirtiest" foods that you should buy organic and 15 "clean" foods that are okay to skip organic.  The list was put out by the Environmental Working Group, EWG, a nonprofit research group.  They now have another list for us.  A 'Dirty Dozen' on food additives.

There are thousands of additives in our food system.  Some that have been cleared by the FDA but pose an inherent risk to our health.  The rapid rise in chronic disease and decline in public health makes it obvious that our food system (and what is allowed and deemed "safe") is clearly failing us. This is why eating clean whole foods free of pesticides and additives are best.  Organizations like EWG help us by making it easier to understand the worst offenders in certain categories.  Here's a list that they have deemed the worst additives:

• nitrites and nitrates
• potassium bromate
• propyl paraben
• butylated hydroxyanisole (BHT)
• propyl gallate
• theobromine
• secret flavor ingredients
• artificial colors
• diacetyl
• phosphate-based food additives (Watch List)
• aluminum-based additives (Watch List)

This list is based on scientific studies of hundreds of additives.  Foods with these listed in their ingredients should be avoided or kept to a bare minimum at the least.  You have to be your own health advocate.  Value your body and be selective of what you put in it. For more on this topic you can visit www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives.

XO   Joy

A Prescription For Produce! Love It!!!!

If you eat like this, your heart and soul will sing! :)

I've been saying (and living) for years...nutrition is the best medicine.  Now, I'm not saying that there aren't times when Western medicine is needed because there absolutely are.  Especially in acute situations.  BUT in general, we need to go back to nature.  Nutrition is what feeds our bodies as well as our mind and souls.  If we don't eat properly then the triad suffers.  Not an isolated element of it. Nothing works in isolation.  NOTHING!  My first response to any health situation is to 1) assess the situation (what's happening on all levels and how is it manifesting in the body) and 2) what can we do nutritionally to alleviate the underlying issue.  Not treat the symptom.  Yes, this approach may take longer because it doesn't involve using potent fast acting drugs.  But it's not only better for your body, it heals your body and it treats the issue not the symptom.  Okay, enough of my rant.  The reason I'm writing this is because I think FINALLY medicine (and doctor's) are starting to believe this.  I think there's a movement or a shift happening where doctor's are going back to our roots and to nature to look for cures or natural nutritional ways to alleviate physical symptoms.  Here's why I say this, I read an article the other day in the Houston Chronicle.  They did a piece on a doctor who is doing just what I said above!  The title of the article was 'Doctor writes prescriptions for produce'.  How freaking awesome is that!!!  I love this guy!  In the article he is quoted saying, "As physicians, we perform surgery or prescribe medications to our patients to make them well," said Davis. "Why not also educate them on healthy eating, and make fresh fruits and vegetables readily available?".  And here's the best quote....

"I think a few other doctors have written prescriptions," continued Davis. "I would like to get more doctors writing the prescriptions. Hippocrates said, 'Let food be thy medicine, and medicine be thy food.' Produce is medicine. The vegetables and fruits are an alternative for use in treating diseases."

Did you see that where he said "produce is medicine"???? YES!!!!!! Finally a doctor saying something like this! Something like "this" that we in the holistic nutrition field have known for years.  And by the way, those 'prescription pads' he's referring to in his comment are prescription pads for produce!  Prescriptions for fruits and veggies!!! Words can't describe how awesome this is!!!  I just HAD to share it with you all!!

So the next time you're feeling a little under the weather, have a rash, feel exhausted, etc.  don't look for a pill to take.  Take a good look at your diet and lifestyle.  Change it from within.  Naturally.  And what will follow is a tidal wave of health, vitality, and awareness that you thought didn't exist.  I promise!

XO   Joy

Kale Sprouts

Kale Sprout chips in the making :)

A delicious hybrid of Red Kale and Brussels sprouts.  Today I made kale sprout chips and they were delicious!  Just toss on a baking sheet, add olive oil, some sea salt and roast at 375 degrees for 20-25 minutes. That's it! They're a perfect low calorie snack packed with all kinds of goodness!! Here's just some of this super stars stats:

• 1 1/2 cups only 45 calories
• Boasts 4 grams of protein per serving
• Loaded with vitamin K, vitamin C, calcium, and manganese
• Major antioxidant
• Anti-cancer properties

All this, not to mention the classic benefits you get from eating cruciferous vegetables plus purple foods (anthocyanins--support heart and eye health) and green veggies (phytochemicals and carotenoids).   So next time you're in the produce section, give 'em a try!

XO  Joy

What do love and oxygen have in common?

Love fuels the soul they way oxygen fuels a fire.

Love is what lifts us.  Inspires us.  Ignites us.  Love commands growth (never demands). Change.  Compassion. Empathy and understanding.  Love is it.  It is what fuels our soul.  It's vital to the evolution of our soul.  For the illumination of our soul.  If you don't allow it in your life, your soul is oppressed the way a fire is put out once you remove oxygen from it.  Allowing yourself to feel love is a choice.  It is in everything!  We find it not only in our loved ones and friends but in our breath, in the bird singing outside your window.  Love is in the vibrant colors of your favorite flower.  That smile you get when you look at something you love or listen to your favorite song or drink your favorite cup of tea.  That is all feeling  the love.

So surround yourself with everything you love, mundane and grand.  From people you love to your favorite pair of pj's!  Just surround yourself with whatever makes you feel love and joy. That is what feeds your soul.  And after a while, when you're in a consistent place of feeling love, you begin to see things differently.  You respond from love, you inspire more love, you attract more love.  It's contagious! So go out and feel love!

XO  Joy

Respond to life. Don't react to it.

It's so important to live in 'the now'.  To be fully conscious of each moment.  To live in awareness.  That is the only place where peace comes from and the ability to handle any situation that comes your way.  When you are fully present, you can respond to things as opposed to reacting to them.  When you live from the place of ego or your mind, you react to situations.  You're on autopilot. Your thoughts, words, and actions become a reflex without thought of their consequence.  When you live from a place of awareness being fully present and now, you respond.  You don't react.  You have that gap of silence that allows you to witness what just occurred and then choose how you will respond to it...if you respond at all. Sometimes, not responding is the best response.  When you do this, conflicts can be diffused or avoided, relationships can be deepened, you're aware of your intentions, and you begin to flow with your life not against it. 

Try to live from the seat of your soul.  Be fully aware.  And respond to life.  Not react to it. When you do, life will support you the way the pond supports the vibrant green lily pad.

XO  Joy