SUPER SNACKS FOR THE WEEK

Here are 2 more snacks to help you eat right during the upcoming week!

CRAVING CREAMY AND RICH?
* Try 1/2 cup Fage greek yogurt with 1 tbsp natural peanut butter. To make vegan, switch out the greek yogurt for some plain or vanilla soy yogurt. For added sweetness, you can top it with a drizzle of honey or agave nectar. Delicious and deceptively healthy at only 150 calories!!

CRAVING SALTY AND SPICY or SUSHI?
* Try Seapoint Farms Dry Roasted Wasabi Edamame. Vegan, non-GMO, and packed with protein and fiber! This stuff, pictured in this post, is amazingly tasty and is GREAT for when you want to snack mindlessly without packing on the pudge! You can get it at your local supermarket, or you can purchase through our aStore under "Vegetarian/Vegan Living".

QUOTES OF THE WEEK

A little inspiration for the week ahead :)

QUOTES FOR THE WEEK:

The whole of life, from the moment you are born to the moment you die,
is a process of learning. -Krishnamurti

Remember, there are no mistakes, only lessons. Love yourself, trust your choices, and everything is possible. -Cherie Carter-Scott

Bite off more than you can chew, then chew it. -Ella Williams

Courage is going from failure to failure without losing enthusiasm. -Winston Churchill

A ship is safe in harbor, but that's not what ships are for. -William Shedd

Better to do something imperfectly than to do nothing flawlessly. -Robert Shuller

If your ship doesn't come in, swim out to it. -Jonathan Winters

FUN WAYS TO BURN OFF HOLIDAY CALORIES

HERE is an article with 4 fun and easy ways to burn off some extra calories around the Holidays!

But beware: studies show that exercise is NOT the key to losing weight, DIET is. Exercise is still an important tool to obtaining overall health and wellness, but no amount of activity will "make up" for the calories that you eat.

In other words: if you eat a whole pie, don't think that a vigorous run is going to "fix" your binge. It's more important to focus on eating in moderation, exchanging the whole pie for a thin slice, and staying active. The exercise-eating combo can boost total weight loss and help you maintain, but diet is still the key to slimming success!

With this in mind, remember not to be too hard on yourself. No one is perfect! We all have days when the pull of a pistachio gelato pint is too great to resist. It's most important to FORGIVE yourself, focus on your accomplishments, and live in the present; treating each moment like an opportunity to start anew or focus your resolve.

On days when I can't, or am too lazy to, workout, I give myself a pat on the back for dancing during commercials while watching my favorite TV shows. If I over-indulge at dinner, I applaud myself for NOT getting mad/depressed and for staying hopeful. The cumulative impact of your overall activity and eating are more important than your few-and-far-between slip ups. This holiday season, remember to step back, breathe, and focus on the big picture.

Here is a summary of the article's small and fun activities that can help you stay active and positive:

1) Hanging Holiday Lights (90 calories per hour)

2) Ice Skating (484 calories per hour)

3) Shopping (249 calories per hour)

4) Sledding (121 calories per 15 MINUTES!)

VEGAN COCONUT MACAROONS

One of my favorite treats in the whole wide world are coconut macaroons. They're creamy, coconutty, and deliciously moist! I have, however, had trouble finding a healthy version of these tropical morsels; especially one that is vegan.

After some experimenting, I have finally created a decent recipe! Not only is it tasty, it's low-fat, low-calorie, vegan, and super easy to make, AND you can also eat it as a RAW dessert! Just skip the baking step :)

So, without further adieu, here it is:


VEGAN COCONUT MACAROONS

2 cups shredded UNSWEETENED coconut
1 medium sized banana
1/4 cup agave nectar (you can add more or skip this all together based on desired sweetness)
1/4 cup diced almonds or almond flour (optional)
1 tsp vanilla extract

*water, unsweetened applesauce, or additional banana can be added to reach desired consistency. I like mine thick and chewy, so I chose to add banana as needed.

1) If cooking, preheat oven to 350
2) Mash banana, either by hand or in a blender
3) In a large bowl, combine all ingredients, including banana, until well mixed
4) Place 1 tbsp dollops of mixture onto spray-oiled cookie sheet
5) Bake at 350 for 10 minutes, or until tops are lightly browned

Voila!! Simple, healthy, and delicious!

WORLDLY WISDOM

HERE is a great article titled "10 Truths I Wish I'd Known Sooner".

As we get older, we tend to become more introspective as we examine our behaviors, our lives, our views of the world, people in our lives, and our surroundings. When you dip your foot into the truths of yourself and your life, you tend to do 1 of two things:

1) dive in! learn from past mistakes and change who you are for the better (with some back peddling along the way), accepting opportunity for growth as it arises, or
2) step back, turn around, an dig in your heels; scared or unable to face the truth, you seek to follow your current path blindly (hence people who still get trashed playing beer pong at 36 while the kids are sleeping).

Regardless of age or which path you choose, you can always learn and grow. The article above is written by a woman who has clearly taken the leap into the unknown and, through time and grace, has detailed 10 truths that resonate throughout the ages.

A summary of the 10 lessons (directly listed from the article):

1. Events reveal people’s characters; they don’t determine them.

2. Lying, by omission or commission, is a bad idea.

3. Sex always give [sic] you an answer, although not necessarily the one you want.

4. Most talents are transferable.

5. Fashion fades; style is eternal.

6. You can’t fake love.

7. Mean doesn’t go away.

8. No one’s perfect.

9. Ask for help.

10. Keep your eye on the prize and your hand on the plow.

I plan on sending this article to all the women in my life, including Mom and Grandma :)

COMPOSTING (AND OUR NEW aSTORE!)

Check out the video below for tips on composting at home!

Also, SexyHealthyHappy now has an aStore (aka products endorsed by us available through Amazon.com). All of the products are picked for their affordability, efficacy, low-to-no environmental impact, and awesomeness! We strive to pick products that are made in the USA (helping to keep good jobs at home) and are free of toxic chemicals.

After watching the composting video, check out the odor-free composter we picked for our aStore! Link to the store is on the right hand side of this website, under "SexyHealthyHappy Amazon.com Store".

DEAR GOD, MY ASS

Try out the "bikini bootcamp" below. It is AWESOME! Warning: it may lead to a sore (but smaller!) gluteus!


NOTE: to burn more calories and increase the effectiveness of the workout, you can do the following:

1) Instead of marching in place, run in place with high knees. Try the workout all the way through before attempting this!
2) For any side stepping moves, step FURTHER! increasing the spread of the legs and dipping lower is harder on your thighs and butt, increasing the toning and calorie burn
3) For any side stepping moves, HOP to the side instead of just stepping. This adds plyometrics, or explosive exercise, to the routine, VASTLY increasing the calorie burn
4) During the mountain climbers/push-ups and the squat thrusts, JUMP the legs out and back in instead of stepping them out. Again, this adds more plyometrics and it's fricking hard!
5) Eliminate pauses between exercises. Once you know the sequence of exercises, if there are any pauses or marching sections, just go straight into the next exercise. This adds more reps and takes out breaks, making this a more intense cardio workout!

Good luck and enjoy!

HEALTHY HOLIDAYS: PART THREE

So you've committed yourself to watching portion size and avoiding mindless snacking over the holidays, but how are you going to fit in fitness at the family functions?

Simple! Here are a few tips (and a helpful video workout) to help you sneak in some slimming sessions.

PART THREE: Functional fitness

1) Post-meal motion
If you have a dog or a sibling (or a parent, if they're game), bring them along on a walk around the neighborhood after dinner. Studies have shown that a 10 minute post-meal walk can up calorie burning after a meal by up to 10%! So slap on some sneakers and spend some quality time outside with your fam!

2) Early morning exercises
The best time to squeeze in some activity is before your obligations and family time even start. So set your alarm and get in 30 minutes of body-weight resistance work first thing in the morning. Do push-ups, squats, sun salutations, jumping jacks, and the exercises in the video below... just move your body as much as you can! A great way to make sure you push yourself is to set up goals ahead of time (100 total push-ups, 80 total squats, etc.) and just keep going in sets of 15-20 until you reach your goal. Another benefit to exercising in the morning: you've guaranteed yourself a healthy start to the day! Even if you run out of time later, at least you know you've squeezed in some activity each day.

So stop making excuses! Any activity helps and it all adds up! Check out the video below for an awesome and easy full-body workout.

Happy and Healthy Holidays!!!

HOLISTIC HEALTHCARE

I have recently been writing an article regarding the missing piece in our nation's health care debate: our flawed concept/structure/implementation of, in other words our overall approach to, "health" care.

Well, while writing my article I found THIS ARTICLE that summed up everything I was trying to say. It is a MUST READ article for everyone!! So check it out!

And send a link to your friends and family! Changing the mindset of the average health care consumer, aka you and everyone you know, and the dialogue between patients and doctors in regards to "health" and "wellness" are the first steps in reforming our failing system.

So take an active role in your health care and start demanding holistic treatment! And learn more about what "health" SHOULD mean BY READING THE ARTICLE! :)

ANTIBIOTICS BAD FOR BABY

HERE is an article detailing a recent study that links increased rates of birth defects with use of common antibiotics during pregnancy. Very important news for anyone planning on having a baby now or in the near future!!

Antibiotics are often over-prescribed, even in cases where antibiotics are an inappropriate treatment. Talk to your doctor, pregnant or not, before taking antibiotics.

If you are prescribed antibiotics for a viral infection (like the flu or a cold) or a sinus infection, just say NO! Viruses cannot be treated by antibiotics and studies have show that, in the case of sinus infections, steaming your face and using OTC cold medicine (or herbal teas, my preference) are more effective treatments.

And remember, if you are pregnant, make sure to clear herbal teas, supplements, and ANY medications with your midwife prior to taking them!