Episodes 21, and on...
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EPISODE 21 - Thurs 4.23 - Thirsty Thursday BREAKFAST
Small Hinges -
Grapefruit - there was an entire diet in the 90's dedicated to eating grapefruit. Why?
It's Low in Calories, Yet High in Nutrients. ...
It May Benefit Your Immune System. ...
May Promote Appetite Control. ...
It Has Been Shown to Aid Weight Loss. ...
Grapefruit May Help Prevent Insulin Resistance and Diabetes. ...
Eating Grapefruit May Improve Heart Health. ...
It's High in Powerful Antioxidants. ...
May Reduce the Risk of Kidney Stones.
2. TEA for TWO - two reasons to drink green tea... wake yo tired a$$ up, and get some health boosting antioxidants. Don't like the flavor? Add Royal Jelly*, honey, elderberry syrup or other tea that you like! Also, green tea...
Contains healthy bioactive compounds. ...
May improve brain function. ...
Increases fat burning. ...
Antioxidants may lower the risk of some cancers. ...
May protect the brain from aging. ...
May reduce bad breath. ...
May help prevent type 2 diabetes. ...
May help prevent cardiovascular disease.
* Honey should not be heated rapidly, over direct heat. ... Excessive heat can have detrimental effects on the nutritional value of honey. Heating up to 37°C (98.6 F) causes loss of nearly 200 components, part of which are antibacterial. Heating up to 40°C (104 F) destroys invertase, an important enzyme.
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EPISODE 22 - Fri 4.24 - First Responder Friday - Easy, Healthy & Delicious Meals for Our 1st Responder Friends. You may have a friend, neighbor or family member that is a first responder - doctor, nurse, caregiver, police... "essential worker". How can we make some easy, delicious and nutritious meals for them so they can stay energized, healthy and know we appreciate their work and are here to support them?!?...
Small Hinges -
KISS - keep it simple (stupid - ah hem, SISTER). You can make 3 meals in 20 minutes... here's how... KEEP IT SIMPLE: how to cook a chicken, meatball and pasta meal in 20 minutes or less.
Infuse Health - add fresh or frozen veggies in the mix... chop frozen veggies and pure them into the sauce, or add them to the pasta. Make a side of roasted veggies or a quick simple salad to pair with the chicken.
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EPISODE 23 - Mon 4.27 - Motivation Monday. Are you pretending to be motivated? Isn't it just easier to stay the same? Yes. :)
Small Hinges -
Know your WHAT! - what motivates you? It might be negative associations like fear and pain, or positive, like feeling good, having energy, looking good... whatever it is, figure it out!
Accountability Partners - find one! Why do we need friends, colleagues, family, etc. to hold us accountable? Because we cannot do it for ourselves. Enroll people you trust in supporting you in making positive changes. (Like Larry David on Curb - he tried to tell his friend not to eat the dessert)...
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EPISODE 24 - Tues 4.28 - Tranquil Tuesday - No video today :(
Small Hinges -
TAKE A BREAK- today was so hectic that I barely had time to pee. Seriously. But I did get to walk the dog... because I needed a BREAK. And it was a beautiful walk, on a beautiful day. Even though it was only 8 minutes, we need those short moments to regroup, recenter and find our tranquility.
DRINK RELAXATION TEA - My NEW favorite relaxation tea is Organic India Organic Holy Basil Tea. An hour before bed I drink this, and it really helps me unwind and find peace and tranquility.
FB LIVE Video - Sorry no video today! Join me tomorrow morning :)
EPISODE 25 - Weds 4.29 - Wellness Wednesday - The Art & Science of Self Care
Small Hinges -
FOOD: We are what we eat! - keep it clean: Lean protein, fresh fruits and veggies, and whole grains.
BREAK TIME - even in quarantine we need to find time for ourselves. It's not always easy, but it is ALWAYS important. Put time in. your calendar and stick to it. Ask others to hold you accountable if you cannot do it for yourself.
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EPISODE 26 - Thurs 4.30 - Thirsty Thursday - Beer vs. Wine - It's the end of a VERY long month, and I would like to celebrate surviving MAARPRIL with a drink... Beer or Wine??
Small Hinges -
Stop Wine-ing? - Ever wonder why the French can eat loads of cheese and bread and have healthy hearts? It's true, polyphenols found in red wine can help prevent the oxidation of LDL "bad" cholesterol, but is it worth the sugar and calories?.. compared to beer, 12 oz of wine (about 2 nice sized pours) will contain around 3g of sugar and 300 calories. A full bottle, which many of us to take down by ourselves in a night, will contain double that.
Benefits of Beer - Beer also contains polyphenols but in much lower dosages, however we tend to drink less beer than we do wine because it is more filling. A 12 oz beer contains (on average) 150 calories and very little sugar. Light beer can have as little as 50 calories. I have a hard time chugging beer, so I would only drink 1 or 2 in an evening...
At the end of the day, if you're stressing about the sugar and calories in your beverage then you shouldn't drink it. Alcohol in moderation is intended to be enjoyed and savored... the more you stress the less you savor. So pick your poison and enjoy!
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EPISODE 27 - Fri 5.21 - Family Fun Friday
Small Hinges -
Make the mundane FUN - listen to music while you clean the house, ride bikes when you walk the dog, create a scavenger hunt to clean up the yard, cook & bake together.
Be Present - This is a hard one for me. Try creating a "device-free-zone" in your house where phones and other devices are not allowed. Then play games, read books, play charades, go outside, have a dance party, do yoga... and do it together!
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EPISODE 28 - Mon 5.4 - Mental Wellness Monday
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DON'T LET STIMGA KEEP YOU FROM SELF CARE - therapy and modality terminology may sound daunting. You may feel that if you "need" therapy, something is wrong with you. But in this crazy time, even the most stable and happy people are feeling anxiety, depression, sadness from loss, fear of the unknown... We need to put our stigma on the shelf and get what we need NOW.
JUST START- we are busy, stuck inside, have no private or "me" time, and so how the heck are we supposed to get the help we need? If you just start - reach out to someone, call 1-844-MINDWOR (X) (or visit https://yourmindworx.com) to talk to someone for free... if you take the first step, the next step will follow.
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EPISODE 29 - Tues 5.5 - HAPPY CINCO DE MAYO - Tequila Tuesday
Small Hinges -
KEEP IT CLEAN - I took a tequila course last year, and of course I got too drunk to remember any of what I learned... except, that there's a lot of crap tequila out there that is cut with other things that are toxic and cause really really bad hangovers! So, look for 100% agave tequila - and keep it clean!
INFUSE NUTRITION- one of my favorite cocktails to make is fresh grapefruit, mint, lime and tequila, which is loaded with vitamin C, low in calories and only contains natural sugar... but as it gets warmer, I find myself craving blended drinks. You can use frozen mango, papaya, pineapple, coconut water, ice, lime juice and tequila to make a delicious frozen beverage that is easy to make! How do you keep it frothy? You'll have to watch the video to learn about my SECRET tip!
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EPISODE 30 - Weds 5.6 - Workout Wednesday - WORKING OUT WHILE WORKING
Small Hinges -
DEEP BELLY BREATHING - Did you know you can work out your stomach muscles JUST by breathing!? Yes, and when you are working all day, and on a video conference call, you can practice deep belly breathing and strengthen your stomach muscles while relaxing your mind and infusing your cells with much needed oxygen!
TURN OFF THE CAMERA AND MUTE YOURSELF- There are some many exercises you can do while on a conference call, especially if you are not on a video call and you are muted. Try desk push ups, lunges, armrest dips and squats... you can even do yoga or sit ups. Exercising next to your desk for 10 - 20 minutes a day will help you feel stronger both physically and mentally!
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EPISODE 31 - Thurs 5.7 - Thirsty, Thankful & DELICIOUS Thursday!
Small Hinges -
SHOW GRATITUDE - for all things, big and small. My friend Sara shared a delish salmon recipe with me 2 years ago and it's one of my faves! My friend Danielle's family makes the olive oil that I used on the salmon, and my friend Cammy delivered me some fresh herbs that I used on the fish too! I'm so grateful for my friends and their love and thoughtfulness!
DRINK DRY WINE- less calories, lower in sulfates - I drink white wine with salmon, and a dry sauvignon blanc goes perfectly with my oily, herb cheese crusted fish and meaty brussel sprouts! What's your favorite wine?
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EPISODE 32 - Fri 5.8 - Fresh Food Friday How to keep FRESH food fresh during lockdown.
Small Hinges -
BUY Shelf Stable Fruits and Veggies - here's a list of fresh fruits and veggies that do not require (immediate refrigeration): citrus, stone fruit, avocado, potatoes, herbs, peppers, onions, garlic (whole heads), butternut squash & pumpkin...
GET HERBAL - fresh herbs are a great way to amp up any meal, but what if you have too much? You can keep them cut and in a cup with a little water on your counter for a week or more (change out the water every few days)... or, you can hang some herbs and let them dry, like: Thyme, Rosemary, Sage and Oregano.
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EPISODE 33 - Thurs 5.14 - Thankful Thursday
Small Hinges -
Show gratitude - for the big and the small things. An attitude of gratitude helps you feel good and to bust through anxiety and depression.
Support others and reach out - do something go for others, reach out and ask how you can be helpful. Do small good deeds. Share your gratitude to loved ones. CHALLENGE: Type in what you are grateful for.
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EPISODE 34 - Mon 5.18 - GET OUT & GRILL
Small Hinges -
Grilling is good for you - not only does grilling food allow for the fat to melt off into the flames, and for the nutritional content to be locked in (along with delicious flavor) but it's also really good to get outside, get fresh air, and practice mindfulness while cooking.
Stay present- after you're done grillin' - enjoy the fine meal you've cooked with your loved ones. Turn your phone off, play games, tell stories, ask questions and listen. Engage and stay present. There's beauty in the small moments that we miss when we are rushing through life.
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