Thursday 31 December 2015

January 2016 Precision Nutrition. $125,000 Prize Winners

Scroll down to watch us surprise Grand Prize winners Lisa and Spencer and hear how they managed to transform their bodies and lives this year. Also, meet the rest of our January 2016 PN Coaching winners.

Every six months in our Precision Nutrition Coaching Program, we give away $125,000 to the men and women who have the best body transformations.  (That’s $250,000 every year.)

The people you’re about to meet started working with us online in January 2015, and over the course of the past year, they were able to completely transform how they look and feel. They lost weight, gained muscle, boosted their health, and inspired their friends and family.

There were no diets, fads, or crazy workout routines involved in their transformations.

Instead, each person followed Precision Nutrition’s effective 12-month nutrition and exercise plan, stayed consistent with our online coaching platform, and received accountability and support from a dedicated PN coach.

$25,000 Grand Prize Winner: Lisa

Lost 54.1 lbs and 48.7 total inches!

  • Age: 40 years
  • Weight Lost: 54.1 lbs (from 222.5 lbs to 168.4 lbs)
  • Total Inches Lost: 48.7 inches (from 256 inches to 207.3 inches)

“All we get is one body and one life — and we can’t waste either.”

At 39, Lisa had everything that was supposed to make up a great life: a home, a loving husband, and two beautiful kids.

But she was far from happy.

50 pounds overweight, overly-stressed, and in constant need of muscle relaxants to help her lower back pain, Lisa was at a low point in her life.

“I wore sweats all the time because they were the only thing that fit. I beat myself up every time I looked in my closet for something to wear. God forbid we had to go somewhere nice.”

Lisa knew that she needed to put herself first and find a balance. Not just for her, but for her family, too.

Click play on the video below to hear her story — and watch her reaction as we surprise her with a check for $25,000.

Want to get results like Lisa? Learn more about the Precision Nutrition Coaching Program for Women.

$25,000 Grand Prize Winner: Spencer

Lost 56.3 lbs and 32.5 total inches!

  • Age: 52 years
  • Weight Lost: 56.3 lbs (from 246 lbs to 189.7 lbs)
  • Total Inches Lost: 32.5 inches (from 266.5 inches to 234 inches)

“I wanted to look like I used to look; I wanted to be proud of my body.”

Spencer knew what he was doing. He worked out a few times per week, lifting weights, and doing cardio. But like lots of guys, he had a hard time staying consistent with his nutrition.

“Physically, I was a mess. I was frustrated with my jean size and hated dressing up. I looked like crap. I’d have beers and drown myself on the weekends to try and forget it.”

He wanted to look in the mirror and feel proud of the reflection looking back — but he still had a long way to go.

Click play on the the video below to hear how Spencer found his focus and took control of his health and fitness.

Want to get results like Spencer? Learn more about the Precision Nutrition Coaching Program for Men.

Meet our other women’s winners:

$10,000 Women's Winner:|Heather

Heather

$10,000 Women's Winner:

Age: 41 years

Weight Lost: 38.2 lbs (172.5 lbs to 134.3 lbs)

Total inches lost: 25.6" (223.2" to 197.6")

I learned it's about progress, not perfection. Do what you can, with what you have, where you are. This carried me through an all-inclusive Mexican vacation, a week in wine country, and a beyond crazy year at work.

- Heather

$10,000 Women's Winner:|Pam

Pam

$10,000 Women's Winner:

Age: 53 years

Weight Lost: 35 lbs (169.3 lbs to 134.3 lbs)

Total inches lost: 32" (224.6" to 192.6")

After struggling with overeating, I learned to heal my relationship with food and discovered the joys of living an active lifestyle. One of the first things that clicked for me is the idea that '75% consistency equals great transformation.' I took that to heart early on and it guided my behavior and led to life-changing results.

- Pam

$2,500 Women's Winner:|Daphna

Daphna

$2,500 Women's Winner:

Age: 48 years

Weight Lost: 76 lbs (231 lbs to 155 lbs)

Total inches lost: 61.3" (266.8" to 205.5")

In the year of PN coaching, I have lost 76 pounds, am down to my lowest adult weight ever from my highest adult weight ever, lowered my cholesterol to a healthy level, and achieved great feats of physical strength, flexibility, and endurance. I was thrilled to have a progressive strength training programming that I could stick to, and now personal trainers at the gym who hounded me to sign up for their services stop me and ask me what my secret is.

- Daphna

$2,500 Women's Winner:|Kimberly

Kimberly

$2,500 Women's Winner:

Age: 35 years

Weight Lost: 39.3 lbs (209.6 lbs to 170.3 lbs)

Total inches lost: 32.3" (237" to 204.7")

The greatest gift PN has given me is the deprogramming of all the mental rubbish and anguish that comes from years of trying to lose weight and battling emotional eating. I now have a little mini coach sitting on my shoulder telling me I'm doing great, no matter what.

- Kimberly

$2,500 Women's Winner:|Marg

Marg

$2,500 Women's Winner:

Age: 64 years

Weight Lost: 18.2 lbs (163.2 lbs to 145 lbs)

Total inches lost: 18.4" (214" to 195.6")

The Precision Nutrition Program has been nothing short of miraculous for me. I have spent four decades of my life not understanding how to eat and live. And I have spent those same four decades on every variety of programs and diets. This PN Program has taken me along a path I did not know existed. Every change I made was my own choice. Nothing is 'bad', and the changes are so small and incremental that they have stayed with me. I have felt such a powerful sense of pride and accomplishment.

- Marg

$2,500 Women's Winner:|Judy

Judy

$2,500 Women's Winner:

Age: 27 years

Weight Lost: 38 lbs (210 lbs to 172 lbs)

Total inches lost: 38.8" (247.8" to 209")

Being a returning client, I really learned that it's about making lasting changes. PN taught me how to go through every seasonal challenge, sickness, struggles, injuries and stressors and still make progress on what's important to me. I'm now stronger and more confident... but the biggest thing is that I learned its OK to put myself first sometimes.

- Judy

$1,250 Women's Winner:|Marieke

Marieke

$1,250 Women's Winner:

Age: 38 years

Weight Lost: 53.8 lbs (285.8 lbs to 232 lbs)

Total inches lost: 20.9" (289" to 268.1")

Weeks before the start of Precision Nutrition Coaching, I stood in a grocery store and felt hopeless. I didn't believe I could ever become someone who wanted to eat nutritious food. Precision Nutrition has made me a believer.

- Marieke

$1,250 Women's Winner:|Karen

Karen

$1,250 Women's Winner:

Age: 48 years

Weight Lost: 22.2 lbs (172 lbs to 149.8 lbs)

Total inches lost: 10" (221" to 211")

My year of PN Coaching: Growing confidence through slow steady habit practice and positive change. Joyful freedom from the all-or-nothing eating-taskmaster. New discoveries of my strength/capacity

- Karen

$1,250 Women's Winner:|Jen

Jen

$1,250 Women's Winner:

Age: 34 years

Weight Lost: 15.4 lbs (159 lbs to 143.6 lbs)

Total inches lost: 18.7" (213.4" to 194.7")

The successes I have achieved during this year in PN have included many positive 'inside' changes in addition to a leaner, stronger, more capable body. For the first time in my life, I am proud of my physical appearance, athleticism, and commitment to a healthier me. A place the old me would only be in her wildest dreams.

- Jen

$1,250 Women's Winner:|Marguerite

Marguerite

$1,250 Women's Winner:

Age: 38 years

Weight Lost: 47.1 lbs (222.2 lbs to 175.1 lbs)

Total inches lost: 52.9" (261.8" to 208.9")

The best thing about Precision Nutrition is that it's given me the insight to determine what my goals really are, the tools to get there, and the self-confidence to believe I'll succeed. The weight loss is just a bonus!

- Marguerite

$1,250 Women's Winner:|Bonnie

Bonnie

$1,250 Women's Winner:

Age: 50 years

Weight Lost: 14.7 lbs (135 lbs to 120.3 lbs)

Total inches lost: 25.5" (206.3" to 180.8")

Precision Nutrition Coaching has laid the foundation for me to better take on life’s challenges and have rich, rewarding experiences. It's helped me turn ‘someday’ into everyday.

- Bonnie

$1,250 Women's Winner:|Audrey

Audrey

$1,250 Women's Winner:

Age: 43 years

Weight Lost: 14 lbs (151 lbs to 137 lbs)

Total inches lost: 19" (221.4" to 202.4")

I've lost 15 lbs this year, and while that number doesn't seem that dramatic, my body (and outlook) have changed in more ways than the 15 lbs alone would indicate. I am loving my perfectly imperfect body.

- Audrey

$1,250 Women's Winner:|Lori

Lori

$1,250 Women's Winner:

Age: 55 years

Weight Lost: 40.4 lbs (207 lbs to 166.6 lbs)

Total inches lost: 30.7" (251.5" to 220.8")

PN Coaching has been life-changing as my relationship with food is now one of eating to live versus living to eat. I have accomplished so much growth in lifestyle habits – strength physically and confidence in my path ahead. PN Coaching has given me the tools, knowledge, habits and confidence that I am a strong, lean, healthy, and fit person now and into the future because I have accomplished a change in my lifestyle not just done 'a program.'

- Lori

$1,250 Women's Winner:|Nora

Nora

$1,250 Women's Winner:

Age: 36 years

Weight Lost: 31.6 lbs (175.8 lbs to 144.2 lbs)

Total inches lost: 26.8" (226" to 199.2")

I mostly signed up for PN to work on eating healthier. What I learned instead was to treat myself, my body and my mind well. Now I feel physically and emotionally transformed. Losing 30lbs in the process was merely a side effect.

- Nora

Meet our other men’s winners:

$10,000 Men's Winner:|John

John

$10,000 Men's Winner:

Age: 38 years

Weight Lost: 63 lbs (221 lbs to 158 lbs)

Total inches lost: 40.6" (256.1" to 215.5")

I am extremely pleased with the weight I've lost over the course of this year's PN Coaching program, but what I've gained on the inside is even more exciting. I've learned to become more connected to both my body and mind, to effectively manage stress, and to overcome challenges and recover from setbacks. Not only am I more happy with how I look, but I also FEEL better physically, and have a more positive attitude!

- John

$10,000 Men's Winner:|Dale

Dale

$10,000 Men's Winner:

Age: 46 years

Weight Lost: 37 lbs (226 lbs to 189 lbs)

Total inches lost: 12.1" (249.3" to 237.2")

I feel confident in making good choices, in living a healthy and happy lifestyle, and confident in who I am and what I am capable of. Even though I had already been a CEO and a CEO coach for years, I often struggled to feel like I belong. Now there is no boardroom or leader or situation that I don't feel a comfortable and easy match for.

- Dale

$2,500 Men's Winner:|Michael

Michael

$2,500 Men's Winner:

Age: 50 years

Weight Lost: 25.2 lbs (169.8 lbs to 144.6 lbs)

Total inches lost: 15.4" (229.4" to 214")

Precision Nutrition did awesome things for my wife, so I knew what to expect, but I thought I would just make some improvements in my workouts, nutrition, and habits, and call it good. But my PN journey exceeded all my expectations: at 50 years old, I look better than I ever have (and feel better too), thanks to the principles PN teaches, the advice of my coaches, and the support of my peers.

- Michael

$2,500 Men's Winner:|Owen

Owen

$2,500 Men's Winner:

Age: 45 years

Weight Lost: 67 lbs (236 lbs to 169 lbs)

Total inches lost: 42.1" (261.7" to 219.6")

PN is life-changing in every imaginable way. There's no comparison between who I am today and who I was back at the beginning. Everything has changed for me; my wardrobe, my fitness, my enjoyment of life and especially my outlook and inner peace; I also look completely different, which shocks those who haven't seen me for a while!

- Owen

$2,500 Men's Winner:|Jess

Jess

$2,500 Men's Winner:

Age: 28 years

Weight Lost: 58.8 lbs (214.9 lbs to 156.1 lbs)

Total inches lost: 49.1" (262.4" to 213.3")

PN has altered my approach in ways that I cannot fully describe on paper. It has changed my life and given me sustainable habits that I can use for any situation and/or duration. They turned my nightmare (over 260 pounds) into a dream (single digit body fat and under 160 pounds).

- Jess

$2,500 Men's Winner:|Bryant

Bryant

$2,500 Men's Winner:

Age: 32 years

Weight Lost: 39.4 lbs (210.8 lbs to 171.4 lbs)

Total inches lost: 27.5" (237.2" to 209.7")

The biggest thing I've learned is to accept setbacks and recognize that they are not the end of the world, to use them as learning experiences and to examine them for their underlying motivations. It is never too late to start again.

- Bryant

$1,250 Men's Winner:|Steve

Steve

$1,250 Men’s Winner:

Age: 28 years

Weight Gained: 19.6 lbs (159 lbs to 178.6 lbs)

Total inches gained: 10.2″ (210.7″ to 220.9″)

I went into PN expecting to come out with better knowledge of nutrition and working out. While I gained both of these, the biggest thing I took away with PN is confidence. After a lifetime of people “skinny shaming” me, it feels damn good to put on muscle mass. It changed the way I look at myself. It adds a certain level of confidence I didn’t have before.

– Steve

$1,250 Men's Winner:|Charles

Charles

$1,250 Men's Winner:

Age: 25 years

Weight Lost: 80.2 lbs (356.4 lbs to 276.2 lbs)

Total inches lost: 45.1" (300.8" to 255.7")

Over the course of one year Precision Nutrition coaching has helped me change my all or nothing approach to fitness and nutrition. By encouraging me to take small daily actions towards my goals the PN program has helped me make healthy new habits a daily reality. I feel that I have been given my life back and I believe I have been given the tools to continue to strive for progress rather than perfection.

- Charles

$1,250 Men's Winner:|Kjetil

Kjetil

$1,250 Men's Winner:

Age: 28 years

Weight Lost: 38.5 lbs (199.1 lbs to 160.6 lbs)

Total inches lost: 24.3" (236.2" to 211.9")

For me the biggest impact this year, is not the fact I`ve lost a ton of weight and started eating better, but the fact that I`ve changed the way I view the world. I changed careers during the year and started my own successful, health and fitness business. Its something that's only been in my dreams. I feel the program and my coach have made me open my eyes and realized that anything is possible.

- Kjetil

$1,250 Men's Winner:|Fred

Fred

$1,250 Men's Winner:

Age: 70 years

Weight Lost: 44.7 lbs (267.7 lbs to 223 lbs)

Total inches lost: 22.7" (272.5" to 249.8")

A year ago I had trouble picking a golf ball out of the cup, had knee pain before I finished 18 holes of golf and was reluctant to dance with my wife. I imagined the mirror laughing when I got out of the shower and had a body like Santa. After a year of PN I am almost at my school graduation weight, dance with wife and play pain free golf except when I look at the score. None of this would have happened without my PN coach who gave me solid alternatives when I was struggling and that magic ingredient -- encouragement!

- Fred

Meet a few hundred more Precision Nutrition clients

To view all the men’s and women’s finalists from the January 2015 Coaching Program, click one of the links below.

To view all the men’s and women’s finalists from all of our Precision Nutrition Coaching programs, click one of the links below.

Of course, if you’re interested in working toward a body or health transformation of your own, consider joining our next Precision Nutrition Coaching group. We’re opening up a few spots in the coming weeks.

Want to know more about Precision Nutrition Coaching?

Twice per year we accept new clients in our Precision Nutrition Coaching program, where we coach men and women to help them eat better, move more often, and improve their health.

The results, to date, have been nothing short of remarkable. Over 450,000 pounds of fat lost, and over 35,000 lives changed in the process.

The post January 2016 Precision Nutrition. $125,000 Prize Winners appeared first on Precision Nutrition.



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Wednesday 30 December 2015

Wellness Mama Website Redesign & Update

You may have noticed that WellnessMama.com recently got a slight website redesign this past week. I always hate redesigning, as the process seems to always take longer, cost more, and is even more mentally exhausting than expected. One of the things I’ve learned since 2006 (when I first started blogging) is that I’d almost rather go through labor (which I’ll be doing again soon!) then redesign the blog, but sometimes it’s a necessity.

Although I really liked the old design, I decided to make a few changes that I think will provide a better user experience for you. Here are some of those changes:

Member Content Library

This is probably the biggest change I made. Instead of asking you to signup for my weekly newsletter, I’ve created a free content library that includes 9 ebooks (more coming soon!), audio downloads, and other health and natural living resources. When you sign up for the content library, you’ll still get my weekly newsletter, but I have plans to keep adding more free resources for you as valuable Wellness Mama library member. If you haven’t checked it out yet, click here to do so!

No Sidebar

In the past, when reading a blog post on your computer, there was a right hand sidebar that linked to other posts, social media, a search box, and recommended resources. While some readers found it helpful, it was also somewhat distracting, as I always want the focus of the blog to be on the articles and information provided, and not distracting asides.

Podcast Rebrand

The Wellness Mama Podcast has been on hiatus since last summer, partially because I needed a break, and also because I wanted to change the name and format of the show. The new and updated version is called “The Healthy Moms Podcast” and will feature more in depth interviews with experts where we deep dive into specific health topics to get your questions answered.

Ebook Updates

Several of my ebooks have received a big update over the past year, and I plan on writing several more in 2016. If you haven’t seen the four current ebooks I have written, you can check them out here.

Along with the obvious design changes, there were a lot of behind-the-scenes changes to accommodate the site as it has grown:

  • Upgraded Website Hosting: Thanks to the amazing community of readers, WellnessMama.com has grown quite a bit over the last couple of years and it was to the point that my hosting plan was often more than $400 a month. The new hosting (and some other technical changes I don’t understand) should speed things up and (hopefully) cut down on hosting costs.
  • Affiliate Disclosure: To comply with FTC rules and (more importantly) to be as open and honest as possible with you, I’ve updated my affiliate disclosure. It lists the companies I am an affiliate for and any of the links that you might click on that could be affiliate links. With any affiliate programs, I only link to products that I personally own, use, and that I would link to whether or not I’m compensated for it. All of these products cost the same no matter if bought through my link or not, and I earn a small commission (that helps with the ever-growing hosting charges so many thanks if you use any of these links!)
  • Comment Policy: One of my goals is to let WellnessMama.com be a community and a resource where readers can help each other. To keep this community positive and helpful, I’ve been battling and deleting a lot of spam comments. I’m all for open discussion and disagreement, but I am not in favor of ads for pharmaceuticals or products designed to enhance various body parts. I’ve updated my comment policy (you can read it here) and some new functionality that should help me stay on top of the hundreds of comments I get each day.

I started blogging in 2006 on Blogger.com, but soon switched to WordPress.com a few months later. After a couple years, I realized that WP.com had too many limitations on what I could customize, so I switched to a self-hosted WordPress site. For hosting, I upgraded to Synthesis (where I am now). My current site is built on the Genesis Framework.

Wellness Mama Design Time Capsule

As we finished the recent updates, I looked through all of the designs I’ve had over the years. Each one has definitely been an improvement…

My original site on blogspot.com:

1 Wellness Mama blogspot

First WordPress.com design:

2 Wellness Mama wp.com Vigilance

Second WordPress.com design:

3 Wellness Mama WP.com custom

Second self-hosted WordPress design. I didn’t keep a screen shot of the first one, but I did it myself and rest assured, it was pretty bad! 298 people liked me on facebook back in 2010 and I remember them each of them by name. Many of them still comment pretty regularly and I feel like we’ve become e-friends since then.

5 Wellness Mama Going Green

And then there was the pink theme with the cartoon me :-)

6 Wellness Mama - Pretty Young Thing

And my first mobile-friendly design:

7 Wellness Mama Ballance

This was the most custom design I had, and probably the most personal:

Wellness Mama version 8 design

Finally, the most recent version:

Wellness Mama website version 9

Blogging Tips?

I get asked for my blogging tips pretty often, and to be honest, I don’t feel qualified to answer most of the time. My goal when I started blogging was to help other moms provide a natural and healthy lifestyle for their families.

I’ve learned a lot over the years about formatting blog posts and using social media, but at the end of the day, my best tip (as corny as it may sound) is to make sure that the focus is always helping others and that you truly care about your readers. This authenticity will show through in your writing and readers will be attracted to it.

My Blogging Resources

This is a list of the blogging resources that I use for my site in case they can be helpful to any of you who blog or are thinking of starting a blog (go for it!):

What do you think? Do you like the changes? What would you have done differently?

Continue Reading...Wellness Mama Website Redesign & Update



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YogaDork Giveaway: Win 3 Months Of Yogi Surprise Box Delivered To Your Door

The latest in our YD Holiday Giveaway series! It’s no surprise subscription boxes are all the rage lately. They’re fun, they’re exciting, and they show up at your door like Santa took a special trip every month just for you. But what we like about them (besides the exciting delivery part) is that you get to […]

You're reading YogaDork Giveaway: Win 3 Months Of Yogi Surprise Box Delivered To Your Door by YogaDork. Follow YogaDork on Twitter and Facebook.



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My Favourite Hot Detox Tonic

detoxtonic-3385

I’m feeling particularly nostalgic at the end of this year, mainly because it was our first full year of parenting. This year Adriana blossomed from a 3 month old baby in January into a 15 month old hilarious, chatty, and very strong-willed toddler by December. The change!!! We witnessed first words, first crawls, first teeth, and first steps in 2015. My iphone filled capacity countless times (breathe…), but I still worried that I wasn’t capturing enough. The sheer amount of development, growth, and experiences that we’ve shared together in 2015 are enough to make my eyes well up with tears. Even though I know there were tough times in every area of life, right now I’m reflecting through rose coloured glasses. I hope the memories will stay a part of me in one way or another, even if I wasn’t so great at documenting everything like I did in the early months.

Like every year, I consumed more than my fair share of treats this month. After we got home from visiting family, I found myself at the grocery store stuffing my cart with produce galore and planning homemade plant-heavy meals in an effort to bring back the balance. The great thing about plant-based eating is that it only takes a day or two to get back on track and feel energized once again. I’m not someone who shuns sweets entirely at the start of a year (I love my dark chocolate way too much), but instead prefer to focus on what I’m adding to my diet. Celebrate that stuff!

I love, love, love experimenting with homemade hot tonics, and I’ve been tweaking my favourite concoctions for a few years now. I know anything detox is so cliche this time of the year, but this drink really does make me feel amazing after weeks of indulgences so I don’t even care. In the past, I’ve often used fresh turmeric, fresh ginger, cayenne, and sliced lemon (see my “Healing rooibos tea” on page 69 of The Oh She Glows Cookbook), which is awesome, but it requires a trip to the grocery store, and finding fresh turmeric can be hit or miss. Recipes need to be accessible so I came up with this delicious “pantry” version for those times when I want it now. It’s fast, there’s no grating/peeling involved (unless you opt for the fresh ginger version), and you can keep the ingredients on hand in your pantry (aside from the lemon, but I usually have those miracle workers on hand!) to enjoy any time the craving strikes. Yes, you will crave this drink…it’s that good. I know this is going to be my reset button drink all winter long.

detoxteatonic

Hot Detox Tonic

Vegan, gluten-free, grain-free, nut-free, oil-free, soy-free

Get ready to feel warm, energized, and ready to tackle the New Year! This is my new go-to hot beverage of choice when I want to hit the reset button, amp up my metabolism, and boost circulation. It comes together fast with ingredients that I tend to keep on hand. I love to drink this throughout the day, but it’s especially effective when consumed on an empty stomach after waking. I use a ginger tea bag for a quick option, but I provide a fresh ginger option below too. Just keep in mind that using fresh ginger produces a more intense and spicy tea. Also, if you ever have some kicking around, fresh mint is also an invigorating, tummy-soothing addition.

Yield
2 cups
Soak time
7-10 minutes
Prep Time
5 Minutes
Cook time
0 Minutes
Total Time
5 Minutes

Ingredients:

  • 1 ginger tea bag or 1/2 teaspoon fresh grated ginger (see tip)
  • 2 cups boiling water
  • Few dashes cinnamon, to taste (I like Ceylon cinnamon)
  • Few dashes ground turmeric, to taste
  • Few dashes cayenne pepper, to taste (use less if you don’t like heat)
  • 1 teaspoon apple cider vinegar
  • 1 small lemon slice
  • Pure maple syrup, to taste (I use 1 teaspoon)

Directions:

  1. Grab an extra large mug or a small teapot (3 cup capacity). Place ginger tea bag inside.
  2. Boil 2 cups of water and pour all the water into the mug/teapot. Cover and steep the ginger tea for 7-8 minutes.
  3. Remove tea bag. Set aside the tea bag to cool. Once the tea bag has cooled a bit you can gently squeeze it into the pot to infuse the tea with even more ginger flavour.
  4. Add the cinnamon, turmeric, and cayenne. Whisk until combined.
  5. Add the vinegar and drop in the lemon wedge. Whisk to infuse the lemon.
  6. Add maple syrup, to taste, and whisk to combine.
  7. Serve immediately and enjoy!

Tips:

In lieu of the ginger tea bag, you can substitute a packed 1/2 teaspoon freshly grated ginger. This version is spicier than using a tea bag. Pop the fresh grated ginger into a tea ball or mesh tea steeper, and steep tea for about 6-7 minutes. Proceed as usual.
The spices tend to settle at the bottom of the mug/pot. Simply whisk it now and then to redistribute.

detoxtonic-3375

I’d like to wish you all a New Year filled with happiness, health, love, and your wildest dreams becoming reality! Thank you for all your support, comments, love, and encouragement in 2015. I can’t wait to share the fun things we have coming up in 2016.

Angela



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Berry Banana Quinoa and Steel Cut Oats Breakfast Bake

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake 1

Have we all recovered from holiday gluttony? Fortunately, I’m not back to the grind until Monday and yes, we still have New Years to celebrate. So things aren’t really back to normal at all, but I’m getting ready to resume normalcy.

Yesterday, I toodled around Pinterest (follow me!) finding lots of delicious-looking, healthy recipes I want to try in 2016. P.S. If you missed the best recipes of 2015, be sure to check out that post.

Before the holiday madness, work had slowed down quite a bit. Who wants to come talk diabetes and good health in the days leading up to Christmas? Right. Crickets.

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake 2

I’m hopeful that January and the renewed commitment to health for many will ignite people to attack their health goals, whatever they may be. I know some people roll their eyes at health and weight-related new years resolutions, but as I say every year – I’m a fan of them. We all need a gentle push in the right direction at times and why not reset each year? A lot changes in a year and let’s face it, change is hard…healthy changes can be all the more challenging.

I’ve toyed with a few ideas about what I’d like to accomplish in 2016: take up yoga or recommit to strength/resistance training, among others. Exercise will likely be my focus as fitting it in between work and a toddler and life has become increasingly more difficult. I’ve even considered waking up before the baby to get in a few miles of walking each morning. I kind of like that idea the least, though I think it would make the biggest impact. See? This just isn’t easy and I certainly want to set reasonable and attainable goals. I refuse to set myself up for failure (and you should, too!).

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake 3

On the food front, I want to continue much of the same: healthy cooking while returning to this little piece of the web every few days to share our favorite recipes. While I’d love to post more often, I’ve always vowed to never make my blog feel like a chore. I want to love coming here and sharing life and food, and after 6 ½ years (!), I can honestly say that I do!

So, let’s start things off right in 2016…breakfast! Arguably, the most important meal of the day. My ideal breakfast is under 500 calories, high in fiber (>5 grams, but more is great!), contains at least 1 serving of fruit or vegetable, and has at least 20 grams of protein. This recipe meets all of the above criteria, PLUS it tastes great. The portion is very generous and I can reheat portions at work for an easy weekday breakfast.

Cheers to 2016! May it be a healthful and fulfilling year for all!

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake 4

Berry Banana Quinoa and Steel Cut Oats Breakfast Bake
Author: 
 
Ingredients
  • ½ cup quinoa, uncooked & rinsed well in cold water
  • ½ cup steel cut oats, uncooked
  • 2 cups unsweetened almond milk
  • 2 eggs
  • 1 scoop (38 g) protein powder (optional)
  • 2 Tbsp maple syrup
  • 1 tsp pure vanilla extract
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 3 medium, ripe bananas, sliced
  • 1½ cup blueberries, fresh or frozen
  • ½ cup raspberries, fresh or frozen
  • ¼ cup unsweetened coconut flakes, toasted (if desired)
Instructions
  1. Preheat oven to 375 degrees F. Mist a 9x9-inch* baking dish with cooking spray and set aside.
  2. Rinse quinoa and oats with cold running water; drain well and set aside.
  3. In a medium mixing bowl whisk together the almond milk, eggs, protein powder, maple syrup, vanilla, cinnamon and salt. Set aside.
  4. Lay half of banana slices, blueberries and raspberries in an even layer on a bottom. Spread quinoa and steel cut oats on top. Top with remaining banana and berries. Slowly pour liquid mixture in the baking dish. Sprinkle with toasted coconut flakes and bake for 60 minutes.
  5. Remove from the oven and allow to cool before cutting.
Notes
*Do not use an 8x8-inch dish as it will likely overflow. A 9x9-inch is perfect.

Recipe from ifoodreal
Nutrition Information
Serving size: ¼ recipe Calories: 476 Fat: 13.5 Carbohydrates: 71.5 Sugar: 23.8 Sodium: 312 Fiber: 10.0 Protein: 20.0 Cholesterol: 96

And I’d love to share a few cherished moments from this holiday season.

Be well,

sig4



from Prevention RD http://preventionrd.com/2015/12/berry-banana-quinoa-and-steel-cut-oats-breakfast-bake/
via Heart Based Marketing

Tuesday 29 December 2015

Benefits of Rooibos Tea

Benefits of Rooibos Tea 560x359

Herbal teas have many benefits and there are endless ways to use herbs and teas as drinks, in natural remedies, and even in foods. One of my favorites is Rooibos Tea or Red Bush tea from the South African Rooibos plant (Aspalathus linearis).

What is Rooibos Tea?

A beautiful fragrant red herbal tea with a naturally sweet taste and floral aroma, Rooibos grows exclusively in the Cederberg Mountains of South Africa and on a bush that is very unlike traditional tea plants. The Red Bush (Rooibos) grows about 3 feet tall and has needle-like leaves similar to a pine tree.

Though almost all commercially available Rooibos tea is naturally fermented and dried to reach its deep red color, the Rooibos leaves are green when harvested and this un-fermented tea is available in some specialty places and is higher in antioxidants.

Rooibos tea hasn’t yet gained the popularity that green tea and mate tea have, but it turns out that Rooibos may have just as many benefits, if not more, than these well-known teas. It is important to note that Rooibos is technically an herbal tea and not a true tea.

It is naturally caffeine-free, mildly sweet and delicious with a taste reminiscent of honey and roses. Rooibos also boasts some other substantial benefits:

Antioxidants & Polyphenols

Polyphenols are compounds known for their antioxidant activity in the body. Rooibos tea has up to 50% more polyphenols and antioxidants than Green Tea (1) and can be a great alternative with recent concerns about radiation levels in green tea.

It is especially high in two unique polyphenols, including one that is only found in Rooibos called Aspalathin. It was also recently identified as a source of super oxide dismutase, a very powerful antioxidant. Research shows that these antioxidants may protect against the effects of free radicals. In fact, the South African Cancer Association has named Rooibos Tea as a leading source of anti-cancer compounds. (2)

Nutrient Content

Rooibos tea is considered a good source of minerals like Calcium, Iron, Potassium, Copper, Zinc, and Magnesium. In many parts of the world, Rooibos is consumed for skin, hair and bone health because of its high mineral and alpha hydroxy acid content and is even given to children who are intolerant to dairy as an alternate calcium source.

Rooibos tea contains many minerals and nutrients in synergistic balance so they work together for better absorption. For instance, it contains magnesium to balance and help the absorption of calcium, copper to balance and help absorption of zinc and others.

Despite many claims about its Vitamin C content, I was unable to find any source that showed that Rooibos tea is a good source of Vitamin C at all, but it is a great source of other nutrients and antioxidants. Interestingly, Rooibos tea is synergistic with Vitamin C and when taken together, they may both be better absorbed.

Quercetin

Rooibos has also been identified as a source of the flavonoids luteolin and Quercetin, containing about 1.5 mg per cup. In lab tests, these flavonoids seem to have a protective effect against certain types of cancer and cause cancer cell death in lab studies. (3)

Iron Absorption

Rooibos is often recommended during pregnancy and for those who are anemic because it may help with the absorption of iron and other nutrients.

No Caffeine

Rooibos tea is naturally caffeine free, making it an excellent drink choice and antioxidant source for those avoiding caffeine and who can’t drink coffee or other teas. It is also low in tannins, which although they are considered beneficial, some people can’t tolerate them. The lack of tannins is also why Rooibos does not have a slightly bitter taste like some other teas do.

No Oxalic Acid

Oxalic acid is a naturally occurring compound in teas, chocolate and some fruits and vegetables like raw leafy greens. When the body is functioning optimally, oxalic acid is naturally eliminated through urine, but it can combine with minerals in the body to create oxalates, a type of salt crystal.

These oxalates can build up in the body and may contribute to kidney stones, bladder stones and other problems. Those who struggle with these problems are often told to avoid teas, and Rooibos is considered a safe alternative because of its lack of Oxalic acid.

Chrysoeriol

Rooibos contains a compound called chrysoeriol which has been found to improve circulation. There is some emerging evidence that it may be useful in supporting circulation related things like blood pressure and heart health. (4)

Better Sleep

Rooibos also has naturally soothing properties that work on the central nervous system to promote relaxation. This is one reason it is often given to children in South Africa, but many also turn to it as a natural sleep aid and to help relieve insomnia. Another reason it may promote quality sleep is that it is often used as a caffeine-free substitute for traditional coffee and tea, since removing caffeine also helps improve sleep quality.

How to Brew Rooibos Tea

Since Rooibos tea is never bitter and has a naturally sweet taste (but is zero calorie), it is great hot or cold. It should be brewed for a longer time than other teas since its lack of tannins prevents it from becoming bitter, even after long brew times.

To Brew Hot Rooibos Tea:

Place 1 teaspoon to 1 Tablespoon of loose leaf organic Rooibos tea in a tea infuser and place in a mug. Boil 8 ounces (1 cup) of water and pour over infuser in glass. Steep at least 5 minutes but up to 15 minutes to desired flavor and aroma. You can sweeten with honey or natural sweetener if desired.

To Brew Iced Rooibos Tea:

Double the amount of loose leaf rooibos (up to 2 Tablespoons) and place in an infuser. Pour 8 ounces of boiling water over the tea and let steep and cool for at least 10 minutes. Sweeten with honey or other natural sweetener if desired. Pour over ice and serve immediately.

To Brew by the Gallon:

Boil 1 gallon of water in a large stockpot. Add 1/2 cup loose leaf Rooibos and stir to combine. Remove from heat and let cool. Strain out tea leaves and store in a pitcher in the fridge until ready to use. Lasts 2-3 days in the refrigerator.

Where to Get Rooibos Tea

Thanks to its growing popularity, there are several good brands of Rooibos available. Look for an organic and fair trade certified variety.

Loose leaf Rooibos Tea (and all teas) are typically more cost effective. I order mine in bulk here and have recently started adding it to my Raspberry Leaf Pregnancy Tea for its sweet taste.

Amazon also carries organic loose leaf rooibos and pre-made organic rooibos tea bags.

Bottom Line

Rooibos tea may have many benefits related to its antioxidant concentration but it is also a delicious and naturally sweet calorie free alternative to other teas or coffee. Research is still in early stages about the potential health benefits of Rooibos, but for now it is considered safe to consume and I enjoy it as a refreshing and delicious drink.

Continue Reading...Benefits of Rooibos Tea



from Blog – Wellness Mama http://wellnessmama.com/69524/benefits-of-rooibos-tea/?utm_source=rss&utm_medium=rss&utm_campaign=benefits-of-rooibos-tea
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Harder to Kill Radio 034: How to Find the Warrior Inside with Theresa Larson

Harder to Kill Radio 034 - Theresa Larson | stupideasypaleo.com

Subscribe: iTunes | Stitcher | RSS feed | Review

Dr. Theresa Larson asks, “How are you taking care of you?”

As a Marine Corps combat veteran, Theresa isn’t a stranger to challenging situations and the need for physical and mental strength. But her past wasn’t without serious struggles.

Tune into this week’s show to find out how Theresa started healing herself and her best advice for helping you do the same.

I’m confident that when you listen to Theresa’s story, you’ll be drawn in by her authenticity and her warmth and inspired by her to find your own inner warrior.

In This Episode of Harder to Kill Radio, You’ll Learn:

  • Dr. Larson’s superhero origin story
  • The turning point in her addiction
  • How the loss of a family member affected the course her life took
  • Her best tips for taking care of yourself
  • Why getting quiet & real connection are essential to healing
  • How and why she works with adaptive athlete
  • All about her upcoming memoir

Links & Resources Mentioned In This Episode:

Sweet! Thanks for Tuning In!

Thanks so much for joining me again this week. Have some feedback to share? Leave a note in the comment section below.

If you liked this episode, please share it via the social media buttons on the left side of the post.

I’d so appreciate if you take a moment to subscribe and leave a review for Harder to Kill Radio in iTunes! When you rate and review the show, it really helps others discover Harder to Kill Radio, and I am so grateful for your feedback.

Subscribe: iTunes | Stitcher | RSS feed | Review

Join me next week for Episode 35 for my interview with none other than my husband about how he’s dealing with a major dietary intolerance. If you enjoy Scottish accents, you’ll want to tune in.

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Harder to Kill Radio 034 - Theresa Larson | stupideasypaleo.com

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The post Harder to Kill Radio 034: How to Find the Warrior Inside with Theresa Larson appeared first on Stupid Easy Paleo.



from Stupid Easy Paleo http://stupideasypaleo.com/2015/12/29/harder-to-kill-radio-034-how-to-find-the-warrior-inside-with-theresa-larson/
via Holistic Clients

Monday 28 December 2015

Recipe: Homemade Tandoori Masala Spice Mix

LEA_3167

The red food coloring that gives Tandoori Masala its rich red color has been emitted from this recipe.  Why not make your own mix for a fraction of the cost? If stored in a tightly sealed jar this spice blend will keep for months. Try it sprinkled over vegetables, soups or salads. This post is sponsored by the Paleo Recipe Generator, which features over 700 Paleo recipes personalized to meet your unique needs. Type of dish: spices, seasonings Servings: 1 cup Equipment: large mixing bowl

Ingredients:

  • 1 TB garlic powder
  • 1 TB powdered ginger
  • 1 TB ground cloves
  • 1½ tsp ground nutmeg
  • 1 TB mace
  • 1½ TB ground cumin
  • 6 TB ground coriander
  • 1 TB fenugreek
  • 1 TB ground cardamom
  • 1 TB ground black pepper

Directions:

  1. Mix all ingredients together until well blended.
  2. Store in a tightly sealed jar.
Enjoy!
For more recipes like this, and meal plans that can be customized just for you, check out the Paleo Recipe Generator.

from Chris Kresser http://chriskresser.com/recipe-homemade-tandoori-masala-spice-mix/
via Holistic Clients