1. Get Clean or your WHY.
Decide what it is you want and WHY. Do you want to lose weight and get in shape? Take 10 minutes to sit down and find out your WHY. Finding out your WHY is going to be the motivator that keeps you moving forward even when you may not feel like it. People who complete this important step are much more likely to succeed than those who don’t take the time to find out their WHY.
At first you’re why my may be that you want to lose weight but if you dig a little deeper, you may find other reasons such as: fitting into your favorite pair of jeans, or being able able to run around with your children and not get out of breath. Maybe it’s to wake up in the morning feeling refreshed and without inflammation or joint pains. Becoming clear on your personal WHY will set you up for success.
2. Decide, commit and don’t give in to excuses.
Make the commitment to yourself that you are going to do what it takes to get hot and healthy. Life is always going to throw things in your way and try to knock you off track. It is the people who keep going and don’t stop that are successful.
Let me tell you a secret, there is no wagon to fall off of. Just keep going at your next meal or your next workout. Don’t be like the rest of the people who keep starting and stopping and never get anywhere. It may not be an easy journey, but what you will learn about yourself and what you are capable of are priceless.
3. Start your day with lemon water and drink up to half your weight in water every day.
Lemon water is a fabulous way to start the day. It helps to flush the body of toxins that have been accumulating while you are sleeping. It is refreshing and tastes great.
Hydration is extremely important for a healthy body. Most people do not drink enough of it. When you realize you are thirsty you are probably already dehydrated.
Water is a great metabolism booster and a natural weight loss aid. It can increase energy, relieve fatigue and can boost your immune system. Eating foods that are high in water content like fruits and vegetables will help you to have beautiful skin. So go drink some water!
4. Get rid of processed foods.
Your body does not know how to handle processed foods. It’s like a foreign invader in your body. Processed foods or as I call them “Franken Foods,” can cause hormone disruptions in the body, add to cellulite and slow down weight loss. Kick them to the curb and incorporate healthy proteins, fruits, veggies and of course lots of water!
Diet foods, low calorie, sugar-free, fat free, be careful of these types of foods. Read the labels and see what is in them. Can you pronounce the words? If not then I suggest you put it back on the shelf, your body does not need them.
5. Get more restful sleep.
I think the world seems to be lacking in sleep lately. Are you getting enough? Did you know that when you sleep your body has a chance to cleanse, repair and rebuild.
HGH or human growth hormone is secreted when you are in deep sleep. HGH is like the fountain of youth, so if you are not getting enough then you are shutting down your bodies’ own natural fountain of your pharmacy. Strive for 8 hours of interrupted sleep a night.
6. Schedule your workouts in your calendar and keep them no matter what.
I would hope that if you made an appointment with your doctor, hairdresser or accountant that you would keep it. The appointments you keep with yourself are even more important because you are worth it.
Make a plan of action pick 2-4 days a week that you are going to schedule in your fitness and keep it. Even if it is only 10 minutes, instead of 1 hour, that is fine. Keep the appointment and commitment you made to yourself. It takes 21 days to create a new habit. You can do it!
7. Plan out your meals for the week.
This is such a life -saver when you are getting in shape. If you take 30 minutes to 1 hour and plan out your meals for the week you are going to be so successful!
Most people fly by the seat of their pants when it comes to their nutrition. Successful people plan, implement and take action. Try new recipes, experiment with new flavors, spices and herbs. Eating hot and healthy can be a lot of fun if you PLAN.
8. Posture is the KEY to a strong core.
Who doesn’t want a strong core? Notice how you are sitting while you are reading this. Are you slouched over? Could you be sitting up straighter?
Most chairs and cars put your body in a position that pushes out your stomach muscles instead of holding them in. During the do posture checks and notice your bodies alignment. This one tip can help give you a stronger core without doing any push-ups. How great is that?!
Written by Laura London, contributing blogger for FIU Life Well LED’s
Summer of Wellbeing!
Laura is a lifestyle coach, holistic nutritionista and a fitness specialist. She is also the author of the Hot and Healthy Body. Since overcoming Chronic Fatigue Syndrome, Epstein Barr Disease, and a chronic back issue, Laura has reinvented, not only her healthy, but also her life – in her 40’s. She is here to show you that you can do it too!
Laura has become an inspiration to women across the globe with her down-to-earth personality and her simple, easy-to-follow healthy advice and workout routines.
You Are Just Not Healthy!
June 3, 2015
As you’ve heard me share over the last few weeks, during our Summer of Wellbeing— the next 11 weeks, I’ll be going back to my “Relaxed Book Club” blogging roots and reading and sharing the content from two wonderful books. Today I begin with Your Health is in Your Hands, by James D. Jordan, CNC, JD. 
Your Health is in Your Hands: Three Reasons You’re Not Well and What to Do About It
Jim was introduced to me by mother, Ellie, who was experiencing some very scary symptoms that most doctors just pushed away with a prescription pad. When she was close to her wits end, she found Jim and her path to healing began.
I, too, was experiencing symptoms of my own. I was exhausted all the time, and even fell asleep at the wheel one day and crashed into another vehicle. As a life-long dancer who always watched what she ate, I truly thought I was eating healthy. I also experienced severe allergies most of my teens and college years, but just stuck to the drugs that claimed to fix me. I even developed asthma at the age of 35, which took me by surprise.
Just as Jim did for my mother, he opened my eyes to a new way of living and eating, one that would help me put the power back in my hands and not in a prescription pad.
A sentence in Jim’s book caught my attention, as it also caught his attention when he was at his wits end, not understanding why he was feeling so sick. A Chinese doctor in Chicago told him the following:
“These are not your problems. You are just not healthy. When you are healthy you cannot be sick.”
Just like most of in the western world, Jim learned from this doctor that focusing on his health condition, or problem, wasn’t going to help him. What was going to begin his path to wellness—to true health—was to focus on the underlying causes of why he wasn’t feeling well. His focus now was away from the label of his illness and to the 100% attention on the nourishing and strengthening of his body, mind, and soul. Jim shares,
“I learned that whenever I felt less than optimal, I
should always look to the underlying cause of why I did not feel well.”
His road back to health followed three clear steps:
- Reject all things that were clearly not working for him.
- Become open to new therapies, diets and healing modalities that could increase his vitality and strength (with no toxic side effects).
- Find his purpose in life—to get well and help others get well too.
I love this book, because Jim keeps it really simple. The simplicity of getting healthy also helps those of us who are parents— to become detectives for our kids and figure out what small tweaks can help them be healthier.
In a nutshell, we need to ask three questions:
- Where are we deficient in nutrients?
- Are we toxic?
- What is causing us stress?
Personally, I can tell you that after experiencing what I did and learning my “Underlying Causation Paradigm,” as Jim refers to it, I now ask myself these questions every time I have a new symptom—no matter what it may be. I could begin sneezing a lot again or my asthma kicks into high gear, or perhaps I get more frequent head aches, or have unusual periods of fatigue. Instead of just heading to the pharmacy or doctor for a “fix me” prescription, I now try to take more personal responsibility and figure out what may be causing my symptoms. I also take a “spin” on the wellness wheel, which I shared in one of my videos and get curious about what’s going on. Guess what? I usually know what’s happening and I make minor tweaks that help me get better. Now, I’m not sharing this to encourage you to not visit a doctor. I have doctors and I do visit them, but mostly for prevention (vitals, and check-ups), and for emergencies that may need immediate attention. But, I have to say that it is quite empowering to be more knowledgeable about how I can help myself as a first step instead of running to find help and put the power in someone else’s hands. Next week I’ll begin to share some of Jim’s great knowledge that can help you be your own detective. Until then, think about these scary stats that Jim shares in the book:
- Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercises.
- More than 133 million Americans (45% of the population) have at least one chronic condition and 26% have multiple chronic conditions. Chronic disease is currently the leading cause of all death and disability in the U.S., responsible for 70% of all deaths.
- A large portion of the population consistently fails to meet even the minimal intakes recommended in the Dietary Reference Intake (DRI) for many key nutrients.
- ADHD diagnosis for children ages 4-17 years has risen 42% between 2003 and 2011.
- Childhood obesity has tripled in the U.S. Over the past two decades resulting in the quadrupling of childhood chronic deceases in the past four decades.
It’s time to get smart about our health and the health and vitality of our children. It’s time to reclaim some of our power and make smart choices that can change our lives. Are you with me? Join me next week as we dig a little deeper into the nutrients we need to sustain us. It’s your life, lead it well! Namaste,Monique
5 Tips to De-Stress and Energize, by Michelle Alva
August 28, 2014
SUMMER OF WELL-BEING WEEK 13
Unlocking Humor for Your Well-Being, by David Suarez
August 22, 2014
SUMMER OF WELL-BEING WEEK 12
The Transformational Power of the Breath, by Ellenit Serrano
August 13, 2014
SUMMER OF WELL-BEING WEEK 11
Welcome to Week 11 of Summer of Well-Being! Our guest blogger this week is Ellenit Serrano. Read her blog below to learn about the transformation effects of focused breathing, and don’t forget to share your thoughts!
“We must live fully before we die. We must generate sufficient energy to realize
ourfull potential. The journey to our core is arduous;
only pranic energy can take us there.” —B.K.S. Iyengar
Before you begin reading this blog, I want you to breathe.
REALLY BREATHE…..
Take a deep, slow inhale through the nose and envision breath and energy filling your body.
Feel the expansion in your chest and oxygen filling the lungs as you deepen the inhale.
Retain that breath for as long as you can then just as slowly – exhale and feel the release.
Notice how your belly hollows out and empties in the process.
Repeat this a few times before you continue reading.
How do how you feel? Do you notice a change from just a few moments ago? Were you able to calm SOMETHING down? Maybe you were able to calm your thoughts, your nerves, your physical pain or your stress just for a moment after taking a few short conscious breaths. The good news is that you have the ability to become conscious of your breath (as opposed to involuntarily just breathing) and control it during any and all activities of your life.
We often take it for granted when someone says “just breathe” but when you really think about it, your breath, in each moment, defines the span of your life. Once it’s gone your life on this earthly plane ceases. In yoga we speak about “prana”, the energy that permeates the universe at all levels many times referred to as our “Life Force”, or the “Breath of Life”.
Your next breath is the most powerful opportunity for transformation that exists.
In fact, in this moment your next breath is the beginning of the rest of your life!
At the beginning of my yoga classes I often tell my students that if they do nothing else but focus on their breath, with awareness, for the duration of the class they are getting the full benefit of the practice.
Of course it’s OK to just breathe unconsciously after all it means we are still alive! But magic happens when we slow down, become conscious and influence the flow of our breath. As we inhale, we breathe in fresh oxygen and energy into the body converting and merging it with our physical form. In essence, we breathe spirit into the flesh; we are in union (yoga) with the divine energy of the universe.
As we retain the breath we allow that energy to nourish every cell in our body allowing healing to occur. We use the exhale to get rid of toxins and to consciously let go of thoughts and energies that no longer serve us. We create space for the new.
For me, breath work started as part of my yoga practice years ago. I learned to become aware of my breathing; allowing it to keep me centered and to empty my mind. With practice this has become almost second nature. It’s easier to pick up on certain signs such as shortness of breath, lack of focus, or anxiety building up that reminds me I need to take a moment and come back to the breath. Sometimes that’s all it takes right before a big presentation, in preparing for a response to a child, or to get perspective on wandering thoughts.
There was a time in my life when I had to put a huge reminder on my office white-board to “BREATHE”. Now it’s just a technique I more often than not, use in my personal and professional life. When I do it has direct, positive outcomes and always makes a huge difference in the way I feel.
With practice we are able to calm the body and mind at will. We learn to create space in between our thoughts to allow new ideas and new opportunities to emerge. We learn to listen to our inner voice, turn the outside world on mute and be led by our Truth. What materializes is transformation and growth in ways unimagined.
Just Breathe…
Ellenit Serrano
SBL LAC Strategy, Analytics and Integration
Global Products and Solutions of MasterCard Worldwide
Running my Internet marketing firm means I work very long, hard hours. I lead our sales efforts, drive our creative teams and oversee program quality. I work tirelessly on the processes we use and people we hire to become more efficient and less dependent upon me. My hope is to work myself out of a job over the next several years.
It’s easy to mistakenly say to yourself, “When I accomplish all these things and achieve all these goals, I’ll be happy.” That’s not the way happiness works.
A speaker at a men’s prayer breakfast I attend shared a quote that sheds some light on this. It says,
The ego says, “Once everything falls into place, I’ll feel peace.”
The spirit says, “Find your peace, and then everything will fall into place.”
I’d like to convince myself that once my business gets streamlined and funded and I become successful (whatever that means), I’ll be happy. I’ll be making more money. I’ll have more freedom to travel and more time to spend with my loved ones. “Of course I’ll be happy, right?”
The problem is this is it assumes you can control your way to happiness. In this make-believe world, happiness comes to those that achieve. You know what? I make an income today that in my twenties was far beyond my definition of filthy rich. I now run the business I could only dream of running when I was younger. I’ve accomplished a lot.
Yet my success to date hasn’t brought me happiness. What does make me happy is sharing tapas and dinner with my wife of thirty years, family and friends. It’s sitting down with my daughter to discuss a job offer she’s just received. (She actually confides in me and asks for my input.) It’s realizing my youngest daughter who’ll be off to college is well prepared and excited about leaving the nest and taking on this new challenge. It’s helping an employee with a paycheck advance she’ll be using to purchase her first home.
Notice it is NOT the accomplishments that bring me happiness. It’s the place my head is at that enables me to appreciate what happens in my life’s journey. It’s based on awareness and the nurturing of relationships with people I love.
Here’s a word picture for you. Happiness does 
NOT come from focusing on my mobile device GPS map thinking of the happiness I’ll feel when my car arrives at my destination.
- • Opening the car windows,
- • Feeling the rush of the wind,
- • Holding the hand of the lady next to me who’s been putting up with me all these years,
- • Appreciating the moon rise in front of us which I would typically miss and
- • Keeping my mind free from tomorrow’s to-do list and mental clutter so I don’t miss out on the happiness of my situation.
My Uncle Max passed away recently and I shared a few moments with his daughter Adriana after the burial. I don’t see her often because she is now a sister in the Mother Theresa order of nuns serving the poorest of the poor in Mexico.
My uncle had a sly sense of humor and really appreciated the ironies in life. My cousin lives a very basic life with zero in the way of worldly possessions. She explained to me the irony of riding in a black limousine to the cemetery. A friend of hers joked about taking a picture of her in full nun garb sitting in the driver’s seat of the Porche 911 parked next to the limo. We all smiled because we knew how this would all strike Uncle Max. “I’m sure Dad’s cracking up right now,” she said.
Happiness comes when you least expect it and from the least likely of things. Don’t miss out.
Jorge Lazaro Diaz
Founder/Chief Internet Marketing and Technology Officer of Larry Jacob Internet Marketing
Jorge Lazaro Diaz is the Founder and President of Larry Jacob Internet Marketing. His expertise comes with strong marketing, copy writing and technology skills delivering Internet Marketing, Infusionsoft Automation and Website Design solutions that deliver results to small and medium sized businesses.
Art & Soul Healing, by Ellie Kane
August 6, 2014
SUMMER OF WELL-BEING WEEK 10
Welcome to Week 10 of Summer of Well-Being! Today our focus is on Art for your Soul, brought to you by none other than my mother, Ellie Kane! Ellie is an artist, healer, and certified coach. I know you’ll love her as much as I do and find incredible value in what she has to share. Read her blog below and leave a comment with your thoughts!
Art and Soul Healing
“Creativity is a way to break through the conscious mind that is holding on very tightly. There’s only so much you can talk your way through. Art really does reach something in a very primal, unconscious level.” Martha Grant
Since the beginning of time, art’s most essential role has been to nurture the divine aspects of life; and for many ancient cultures, art is still practiced as a curative tool and as a form of awakening. Externalizing our perceptions and conflicts-even if we simply create a primitive and uncomplicated sketch-is highly beneficial for self-renewal and healing.
Art, when used as an instrument for wellness, can become a guide to finding presence, authenticity, and the place within where body, mind and soul have the potential to be made new and whole.
“In recent years, there is a growing movement to redefine the mission of art, transforming it from its position in Western culture as a commodity to a sacred and communal activity. This way of thinking has emerged simultaneously in the art world, psychotherapy and medicine. Many artists, therapists and others are seeking ways to use the collective wisdom of art and imagination, envisioning ways that it can become a healing practice…” C. A. Malchiodi
The healing power of art cannot be denied. Art can bring about the gift of inspiration, harmony, playfulness and transformation. When we create healing art, a restorative process is initiated for the ‘artist’, as well as for the viewer and/or recipient.
Frank Emmettsaid that, “Art has been known as a pathway to the soul…it unlocks feelings, those deep-seated things that we are reluctant to express even to ourselves sometimes, in a manner that is safe.”
Art propels us to bring to light those moments and challenges which are too difficult to talk about. We may be stressed, and be scratched and bruised internally; and at times we keep these wounds hidden…our little secrets. Allowing these feelings to surface would lift a massive spiritual burden. The world of imagery is limitless when searching for ways to communicate mixed and sensitive emotions; and expressing in creative ways begets well-being. Through the use of artful methods and interpretations, the road to healing is inescapable.
I have created a technique which has proven effective in mending the connection between our physical, intellectual and non-material selves. I call it the Art and Soul Work-Energy Healing through Art program, and here are some familiar forms of art, taken from this workshop, which serve us as therapeutic channels:
- Visual Designs – Compositions or Imagery
- Sketching, painting, sculpture, photography
- Lyrical Vibrancy – Movement
- Dance, yoga, wu-tao
- Written Word – Inner Voice
- Poetry, journaling, essays
- Unity – Essence
- Nature, breath, meditation, visualization, Mandalas
I am convinced that there is a little bit of an ‘artist’ in each of us. And I believe that we do not have to consider ourselves artistic in order to use vision and imagination when seeking a path to health. So, in keeping with the Art and Soul Work, I would like to offer a couple of tips which may help you get started on your way to healing. Keep in mind there is no right/no wrong way to go about this exercise. It is very personal and in time you will find your own comfort pattern.
- Use visualization – close your eyes and take a few deep breaths. Become aware of your physical and/or emotional condition (that which must be restored). Then imagine what this feeling would look like. If you do not see an image, then just give it a color, a shape or a word. Observe but stay detached; do not judge what you perceive. Breathe, open your eyes;
- Journal – choose your favorite notebook (one you will keep for creating and healing). Draw the image (if there was one through visualizing) or the colors and shapes you sensed, and use them on your notebook. Journal about this sketch – you have just expressed an emotion or struggle you needed to bring outward. Be present with it, acknowledge and release it.
This two-step process is simple, yet very powerful, and will transmit awareness, relief and a freeing response. Get some art supplies, those which call to you most, a journal and some neat pens/pencils…and unearth the concealed treasure in you.
Remember that practicing art, in any format or modality, can be a way of entering into a meditative and reflective state, as much as it is an avenue to expression. It releases fears and may trigger a new outlook and direction of habits and behaviors. Additionally, as we enter this unique and original concept, and discover our innate and holistic medicine, we will:
- Get to know ourselves under a different, truer light
- Learn to pacify and soften emotional hurt and grief
- Naturally access intuitive healing methods, and
- Enter an unimaginable journey to wholeness
May you find your secret self through art and soul healing…
Ellie
A Personal Note:
Art has always been a part of my life, even in those instances long ago when I did not know I was artistic and creative. I believe I was born to use all of my senses in whatever I choose to do. Art allows me to experience touch, vision, sound and even smell through my paintings. And dance encircles me inside a bubble of movement and delight.
Yes, I paint and dance because they are my passions, but I also discovered that these two personal approaches have at times healed me physically, emotionally and at the level of my soul.
I am so very grateful to Monique Catoggio and Summer of Well-Being for giving me the opportunity to share my insights with you…and these two paintings which had such immense healing force at two very painful events in my life…when I lost my parents. Thank You.
Ramona, 2003
Don Mario, 2005
Bringing Your Well-Being Full Circle, by Ivette Agusti
July 31, 2014
SUMMER OF WELL-BEING WEEK 9
Are you looking to find some inner insight on your well-being? Have you ever stopped to think that maybe there is more to life than the physical? Sure, staying fit is wonderful and all, but do you ever think about the nitty-gritty of things, through soul searching, or even trying to find that balance in life to make you feel “whole”? Holistic practices have been used for hundreds of years. A holistic practice not only focuses on the body, but the entire body-mind-soul connection to help achieve a greater satisfaction of oneself. Wholeness is just right around the corner, folks.
Bringing Your Well-Being Full Circle
How we can heal our lives through holistic practices.
Holism means that we are all connected somehow to the world and everything around us. We humans spend so much time bettering ourselves via money and indulges that we forget to thank ourselves in personal and natural ways. We need to allow ourselves to access peace and harmony to better help our spirit remain in the state of bliss and tranquility that we deserve. We can do this through holistic practices.
Caring for the mind and soul are equally as important as taking care of the body. The metaphysical components of wellness should be taken into account and not be set aside. We can all benefit from getting that ol’ yoga mat out more often instead of waiting for that rainy day Yoga, one of the more practiced types of holism, not only helps to stretch the muscles, it decreases stress, eases depression, and even helps keep blood pressure in check.
Meditation is also a spiritual awakening practice that can put us in a relaxed state of mind. When meditating, we clear our minds and focus solely on slow, balanced breathing. For a beginner, it may take a few meditations before he/she can fully relax and forget those pesky daily woes that trouble us all. Meditating, even if for 5 minutes, can benefit us in the long run. So, the next time you find yourself thinking there aren’t enough hours in the day, believe that there are, take a seat, relax, and ‘om’ your way to a better, happier you.
These are merely two well-known types of holistic practices. There are many other ones that you can easily try at home, or at a studio with a teacher or professional. And, they can also support any illness you may be working through. Sometimes, medication is not enough. Holistic exercises and rituals can help heal your soul and awaken you to your true self and true needs.
The forces of our minds and our transcendental connection to the universe can make miracles! I believe holism can help anyone, if they’re willing to open themselves up to the universe—mind-body-and-soul.
I created I AM Equilibrium because holism has been in my life as long as I can remember! My grandmother taught me to always to look at the root of a situation or illness for the blockage or obstacle, and try to find the “why.” The surface of anything tells a different story than its root. Looking for the answers within helps you evolve spiritually.
My tip for you is to try and do the same. This week, when you feel stress or pain, instead of masking it with pain killers, cocktails, or other quick fixes, take a few minutes to breathe deeply and ask yourself questions that can help you find the root—the spiritual cause of the stress or pain.
And, I invite you to consider expanding your well-being horizon and trying out a new and unique holistic method. Regardless of the method or practice you try, be patient and be in the moment with it, releasing any judgment for the activity and for yourself.
The art of allowing is never easy! When I began my holistic journey I decided to take it slow. I realized that to develop the habit I needed to take baby steps. First, I set a time, even if I wasn’t going to do yoga or meditate, I’d have the alarm sound ‘meditation time’ and I would be ready with some affirmations or thoughts that I wanted to manifest as detailed as possible. For one week, it was just that! The following week I wanted more, so I would actually sit up and meditate for 5 minutes and put on some yoga clothes, never pressuring myself to do more. These small baby steps helped me incorporate these and other practices into my life, all while running two companies! I also realized that how I thought about my time was critical. Did I feel I had no time at all, or all the time in the world? Believe you have the time and you will find it.
I wish you much success on your well-being journey, and a lifetime of mind-body-soul practices that bring you into the wholeness you deserve.
Thank you!
Healthy Recipes Revamped, by Leoncio Alvarez
July 24, 2014
SUMMER OF WELL-BEING WEEK 8
Welcome to Week 8 of Summer of Well-Being! This week our emphasis is on the well-being dimension of eating, and making sure we eat healthier. As we get older we tend to start eating better. Slowly, the days of quick Pop Tart breakfasts and Ramen dinners disappear and are replaced by early morning green smoothies and late-night buckwheat Soba noodles.
Today, in honor of the Summer of Well-Being, we have Leoncio Alvarez from Munch This! who has revamped three of his recipes to make them more health-conscious. Try them out and let us know how they work for you!
Vegetable Spring Rolls
Fried empanadas are swapped out for baked vegetable spring rolls that you can make with whatever veggies on hand. I had some sweet potatoes and corn and added some black beans. If you have zucchini, or carrots that would work. Just because a recipe says you have to use something doesn’t mean you have to. You’re in charge of your kitchen!
Ingredients:
- 15 spring roll wrappers (can be found at your nearest Oriental market)
- ½ yellow onion (peeled, diced, finely chopped)
- 2-3 cloves of garlic (minced, chopped)
- 2 sweet potatoes (peeled, diced, chopped)
- 1 can of whole kernel corn (drained)
- 1 teaspoon curry powder
- 1 teaspoon turmeric
- 1 teaspoon of coriander powder
- Salt and pepper
- 1 egg
- ½ Tablespoon olive oil
Step 1. Heat olive oil in a large pot over medium heat. Add onion, garlic and sweet potato and cook for 12-15 minutes or until sweet potato is soft but not mashed. Reduce heat if needed.
Step 2. After cooking veggies for 5 minutes add curry powder, turmeric and coriander powder.
Step 3. After 10 minutes add corn and black beans and combine. Season to taste with salt and pepper.
Step 4. Crack egg into a small bowl and add a 1 Tablespoon of water. Whisk and set aside.
Step 5. Heat oven to 375 degrees. Place 1 spring roll wrapper on a cutting board. Add 1 Tablespoon of veggie mixture to top edge. Create spring rolls using this video as guidance. Repeat with remaining spring roll wrappers. Any leftover vegetables could be stored and used as a side for another meal.
Step 6. Place prepared spring rolls on a baking sheet lined with parchment paper. Bake for 20-25 minutes or until crispy.
Chicken Meatballs
Cuban-style ground beef can get tiring in Miami. Chicken meatballs are 98 percent fat free and taste just as great. The addition of steel-cut oats adds fiber and makes these meatballs plump up in the oven. When buying oats make sure you get steel-cut compared to rolled oats. Steel-cut should have no added sugar and are less in calories. Serve meatballs with a drizzle of soy and honey.
Ingredients:
- 1 pound of ground chicken
- 1 cup steel-cut oats
- 1 small onion (peeled, finely chopped)
- ½ red pepper (finely chopped)
- 2-3 cloves of garlic (minced, chopped)
- 1 egg
- 3-4 Tablespoons of nonfat milk
- 2 Tablespoons of chopped basil
- 2 Tablespoons of chopped sage
- 3 Tablespoons of tomato paste
- ½ teaspoon of kosher salt
- ¼ teaspoon of ground black pepper
Step 1. Preheat oven to 350 degrees. Add all ingredients in order in a large bowl and combine.
Step 2. Use an ice cream scooper to make meatballs and place on baking sheet lined with parchment paper. Bake for 25-35 minutes or until meatballs are no longer pink in the center. You can test by taking a meatball and cutting through it with a knife to see how it is in the center.
Try these out with ground turkey too! You can serve with your favorite sauce.
Brown Rice Coconut Pudding
Grandma’s rice pudding is decadently creamy, but that doesn’t mean we can’t add some healthy ingredients to make it even better. Coconut palm sugar is being recognized more and more as a substitute for white sugar. The effects of carbohydrates on your blood sugar are measured by the glycemic index. Regular table sugar ranks between 60 and 75, while coconut palm sugar is just 35 on the glycemic index. Your blood sugar level could spike depending on how high the glycemic index is for the food you’re intaking.
This pudding is not as sweet as grandma’s, but cranberries and toasted coconut and pumpkin seeds add a delightful sweet-and-salty crunch.
Ingredients:
- 1 ½ teaspoons of ground cinnamon
- 1 teaspoon of ground ginger
- ¼ cup of coconut palm sugar
- 1 13 ½ oz can of lite coconut milk
- 2 cups of almond milk or skim milk
- 1 ½ teaspoons of pure vanilla extract
- ¼ cup of toasted coconut
- ¼ cup of toasted pumpkin seeds
- 2 teaspoons of lemon zest
- ¼ cup of cranberries
Step 1. In a large pot over medium heat add lite coconut milk, 1 cup of almond or skim milk and brown rice. Heat until boiling. Bring down heat and stir every two minutes to make sure rice never sticks to the bottom.
Step 2. Add cinnamon, ginger, coconut palm sugar and vanilla. Keep stirring every two minutes for about an hour.
Step 3. Add remaining milk, lemon zest and cranberries and continue stirring rice. Cook for another hour never forgetting to stir, until rice is soft and pudding is creamy. If rice pudding gets too thick, add a few spoonfuls of milk. Top with toasted coconuts and pumpkin seeds Enjoy!
Try out these and more recipes from Munch This!
Why you should stop doing THIS today! by Mina Shah
July 16, 2014
SUMMER OF WELL-BEING WEEK 7
I’m particularly excited about our guest blogger today, because she addresses a subject I speak about, train about, and is at the foundation of my personal beliefs, which is taking responsibility of our energy. Below, Mina offers us a simple, yet very powerful practice for giving us back so much of the energy that is ours to direct toward productive and joyful tasks. I hope you accept her challenge!!
Mina refers to her Mastermind program, of which I am a member. I just love surrounding myself with like-minded women who want to create meaningful and powerful lives for themselves and for others. I was not able to take on her challenge during the Mastermind, due to my vacation, but I will take the challenge now! Please join us both in doing so!
Need to catch up on Summer of Well-Being posts? You’ll find them all here.
Here’s Mina!
Ahhhhh Summer……….
When I hear the word summer I am reminded of clear skies, images of kids laying in the grass looking up at the sky, and the freedom of 3 months without school to do whatever my heart desires. At least as long as my parents agreed.
It would be safe to say that for most of us as children summer brought the feeling of being carefree and fun. Today for most adults, it doesn’t feel that way. The year-round responsibilities are still there and they have to be handled. Just because the kids have 3 months off doesn’t mean that you do, and if you don’t have children, the year-round responsibilities are still there in the summer.
So how does one experience the feeling of being carefree and having fun with all these responsibilities? How does one have a Summer of Well-Being?
If you look at the definition of Well-Being it is the state of being happy, healthy, or successful.
Happy.
Healthy.
Successful.
As a coach I have helped my clients experience happiness, health, and success. I’ve helped them do everything from lose the 35lbs they have been carrying for over 20 years to helping them hire an entirely new rock star staff and making their business more profitable. Having worked with thousands of people over the last 6 years creating happiness, health and success in their lives, there are quite a few things I could share with you today that would help you have a Summer of Well-Being.
However, I have a strong belief that less is more, so today I am going to share with you 1 Simple Thing you can do now to experience more happiness, health, and success in your life.
One thing that you may be doing without realizing. One thing that is affecting your life in a bigger way than you can possible imagine.
What is that, you ask?
It’s simple.
Stop Complaining.
What?
Yes, Stop Complaining.
Now, I don’t know you and I don’t know if you are someone who complains a little, a lot, or if you are just someone who is surrounded by complainers.
If you complain a little you will want to read further.
If you complain a lot. As in, you could land the gold in the Complaining Olympics – you definitely want to read further. You may even want to read this twice.
And if you rarely complain but are surrounded by complainers, read on and then find the share button on this page to send this over to the complainers you know with a smile and a wink. They deserve a Summer of Well-Being, right?
Now Why Stop Complaining?
Let’s go back to being a kid during the summer. Imagine you are with your best friend. You both have been playing outside and now you are laying in the grass, looking up at the sky, the breeze blowing, and you are trying to make shapes out of the clouds when all of a sudden you hear:
“The grass isn’t comfortable!”
“I think I wore the wrong shoes! These are too tight and they are hurting my feet!”
“Why is the sky so blue? It’s almost too bright!”
“Move over you are too close to me!”
Huh???
Immediately the blissful picture you have in your mind is gone. This is what happens when we complain, we prevent ourselves from enjoying all the awesomeness that is around us.
Go to any network or social gathering and you will find that complaining has become the #1 way to communicate. It can be as innocent as complaining about the weather, the traffic, the city you live in to all the way to complaining about your job, business, co-workers, spouse or a past relationship. The challenge is that this robs you from the very happiness, health, and success that you desire. Is this true? Is complaining actually that damaging? Absolutely.
Here are 3 Things that Happen when you complain.
1) You give an inordinate amount of energy to the problem. The very thing you don’t want more of you are giving your energy to. Do you ever feel happy when you are complaining? Highly doubtful. Complaining is usually accompanied by the emotions of stress, frustration, and aggravation. You are giving your emotional energy to something you don’t want.
2) You burn your time. Ever been cut off in traffic or have a client or vendor wrong you and then tell the story of what happened to 15 people over the next 24 hours? What could you have been doing with that time? Complaining burns your precious time and kills productivity. Part of being successful is spending your time wisely. Where could the time spent complaining go?
3) You lower the energy of those around you. You know those people in your life that you LOVE to be around? That light up your day? When you see their number on your phone you pick it up no matter what you are doing? Do they complain very much? Not likely. People who lift us up are using their energy on things that are positive and uplifting, not replaying a recent horrible incident for anyone within ear shot. By complaining you become one of those people who lower others’ energy and you lower your own. Not exactly healthy.
So what happens when you Stop Complaining? What’s the upside?
I’ll share with you a real life example. Recently at a Mastermind group I lead we had 40 women from 2 groups participate in a 3 day no complaining challenge. The entire group started on a Monday and committed to not complaining for 3 days.
For some the challenge seemed daunting, and for others they thought it would be no big deal as they didn’t feel like they complained that much. As part of the challenge they would post in our private Facebook group about their experience.
The feedback poured in.
“I think I complain more than I thought because my boyfriend was really excited when I told him I was doing a no complaining challenge!”
“I thought I never complained and after only 30 minutes of being at work I realized I had called the AC guy and been complaining the entire time on the phone!”
“I thought I was the negative one in my house and my husband was the positive one, but after not complaining for 3 days I realized he complains just as much as I do if not more!”
When the women came back at the end of the month each one had the opportunity to share what happened as a result of not complaining.
Across the board the biggest distinction was:
“When I couldn’t complain it caused me to think about what was actually bothering me and I realized the things that I have been complaining about, I complain about all the time, but I haven’t been doing anything about it!
and
I realized that I was using complaining as a way of avoiding dealing with the issue. When I couldn’t complain anymore I actually did something about it!”
I actually did something about it.
They say that for something new to come into your life, you must make space for it. A question I posed to the group in our Mastermind was, “When you are not complaining, what will you find yourself talking about instead?” By eliminating complaining these women now had the energy to solve their problems and focus on moving their life forward!
Here are the top 3 things these women experienced and the 3 Great Things that Happen when you Stop Complaining!
1) You recognize what the actual “problem” is. Often complaining is usually a way to avoid actually dealing with a specific problem. Most of the time people complain about the same 3 things. This could a number of things: work, their body, the diet they are on, the government, a family member, or that they “don’t have enough time”. By eliminating complaining you have the opportunity to be with the situation and see what you would like to do about it. You allow the space for a solution to come to the surface. So let’s take a look in your own life. What would you say are the top 3 things that you complain about?
2) You experience less stress and less tension in your body. Imagine if you were watching a 3 minute commercial where the entire time it showed the person complaining. At the end of it how would you feel? Probably tense, annoyed, and wanting to get away from it. When you complain, although you are not as annoyed as if you were watching someone else, you still experience the effects in your body. If you catch yourself complaining take a moment to check in. First, stop talking (just cut yourself off) and check in with your body. Are your shoulders scrunched up around your ears? Is your body tense? Is your face all contorted? Have you stopped breathing? If so relax your body. Your shoulders, arms, face, jaw… and then count back from 10. 10……..9……..8……..7……..6……..5……..4……..3……..2……..1……..
Then ask yourself the question: “What’s really important?” When you have the answer ask yourself. “How can I focus on that right now?”
3) You connect more deeply with those around you. This means, when people walk away from a conversation with you they feel neutral or great. Not drained. I shared with the women in the groups that eliminating complaining is one of the quickest ways to create a closer connection with your spouse. It’s important for women to know that because of the ingrained need that men have to make their woman happy and to fix things, when you complain to your man it makes him want to stab himself – in the eye – with a shrimp fork!
Seriously. If you are in a serious relationship there is nothing your man wants more than for you to be happy. If there is a problem he wants to “fix it” for you. When you are complaining there really is nothing to fix because it’s simply venting and clearly you are not happy. The man in your life feels helpless to help you and few things are more frustrating for a man. Please note, I am not saying you cannot express your day or concerns to your man. I am talking about the ongoing, non-stop complaining that is exhausting for both parties. When you stop complaining you get to have a more pleasurable experience with the people closest to you and create a greater connection. Most people have a person they dump all their problems on. What if you stopped dumping on that person? How would that change your relationship with them?
So I invite you!!!
I invite you to experience a Summer of Well-Being by starting off with a 3 Day No Complaining Challenge on Monday!
Call a few of your friends and decide to do it together. When you start to do this you will experience less stress, more connection, and solutions to what you were complaining about will finally have a chance to pop into your head.
I would love to know if you decide to do it and how it goes! Comment below and if you have any questions about how reduce complaining post them below. I am happy to answer them!
Wishing you a wonderful summer. One of sunshine, well-being, and no complaining!
Mina
Illumined Life Leadership 
