Be Healthy

Being healthy doesn’t mean strict diets that don’t include dessert.

This custard pie is a delicious refined sugar free sweet treat!

You can use apples or pears- I used apples this time.

Preheat oven to 350*

Generously grease a round cake pan.

Melt 1/4 cup butter - let cool.

Peel and thinly slice 4 apples (or pears).
Place slightly overlapping in the pan in a circle pattern.

In a blender, combine the following:
3 eggs
1/4 c pure maple syrup or honey
2 tsp pure vanilla extract
1/3 c flour ( I used gluten free)
Pinch salt
3/4 c milk or non dairy milk
Melted butter
1 tsp cinnamon

Blend until smooth
Pour over sliced fruit. Bake in oven for 40-45 mins

Optional top with raspberry’s and serve with whipped cream

MINDSET MONDAY 🙏🏻

It’s so much easier to blame others for our situation.

I could list a million excuses I’ve used over the years and just how many times I played the blame game.

“Real growth is when you start checking and correcting yourself, instead of blaming others”

In most situations, we can also audit our own choices, behaviors and actions / reactions. We can typically find things we may have done differently .

This also applies to our health and wellness journey. It’s so easy to blame our busy lives for inability to make healthy choices. It’s easy to blame a Dr for not making a diagnosis or prescribing a med. it’s easy to blame our parents for our upbringing or a relationship partner for the conflict and perhaps failures.

But the real truth is…YOU are responsible for your life.

YOU are responsible for the choices you make , or don’t make. You are living in your body, and therefore it’s up to you to take care of it…physically, mentally and spiritually.

Blaming others for your situation is not the mindset that will bring you growth and move you forward on your journey.

You deserve to take the very best care of yourself. You deserve to listen and understand what it is your body, mind and spirit need to thrive. Only you know.

Look within. Are you taking responsibility for your life?

Where is your mindset right now ?

MINDSET MONDAY 🙏🏻

Sometimes we are up…sometimes we are down…the important thing is to just keep swinging.

Life can throw us a lot of curve balls. How we choose to respond to those will determine many things. The outcome, our stress levels and perhaps even our level of health and wellness both mentally and physically will be affected .

We have a choice. We can freak out and just grind to a halt…or we can observe, assess and take action in a way that supports our well-being.

It all comes down to your mindset.

How do you want to live your life…in a constant frenzy of reactions…calm and grounded with the ability to effectively problem solve, or stagnant…frozen in one spot?

In everything….this too shall pass.

Just keep swinging.

MINDSET MONDAY🙏🏻

“We must stand at the gates of our life and protect ourselves from unwanted contaminants : negative information, people and habits”
~Brendon Burchard

⛩ You are the gate keeper. Are you doing a good job? ⛩

Are you adequately assessing all information, people and your own habits and thoughts to see if it aligns with your boundaries, morals, ethics and well being? Or are the gates swung wide open and everything enters?

Everyday we are faced with these negative contaminants...and sometimes they are our own thoughts and beliefs.

You have a right and an obligation to yourself and your well being both mentally and physically to protect your “gate”.

Ask yourself :

⛩ Does this align with my boundaries and beliefs?
⛩ Does this harm or heal me?
⛩ Does this lift me up, or tear me down?
⛩ Does this feed my soul in a positive and loving manner?
⛩ Does this fuel my energy or deplete it?

You hold the key 🔑

📣PSA 📣
Calling all perfectionist’s … ( and yes, I’m talking to myself as well here 🤪...)
Just a reminder that you DON’T have to be PERFECT to be AMAZING🤩
Just imagine how many things you are missing out on as you strive for the unattainable “perfection “… how many things could you be doing if you stopped trying to be perfect and instead focused on just “doing”.
We are all AMAZING in our own unique way.
You are perfectly imperfect! Embrace it! Let go…. Live your life!

MINDSET MONDAY 🙏🏻

Do you set healthy boundaries? I certainly have had to put a lot of effort into this! As a certified empath and people pleaser, healthy boundary setting has been a lifelong struggle.

We wouldn’t allow someone to come into our home and break things or insult our decor...yet too often we allow people in our lives that do the same to our heart, mind and soul.

Let these people go. Un-invite them from your life.

Allowing these toxic people in your life contributes to stress and physical illness.

🌸you only have to please yourself
🌸you will still be liked, even when you say no
🌸those that matter don’t mind, those that mind don’t matter
🌸if they don’t lift you up, they aren’t your tribe
🌸protect yourself
🌸say what you mean
🌸don’t say yes when you really mean no
🌸love and respect yourself

Mindset Monday 🧘🏻‍♀️🧘🏻‍♂️🧘🏻‍♀️

So often on our journey to living our best life, we can get side tracked, derailed, discouraged, distracted...feel like giving up.😫

Making changes, whether big or small are challenging and we will experience set backs...ups and downs...take a wrong turn....2 steps forward, 1 step back.🤦🏻‍♀️

We are human! We are not perfect.🤷🏻‍♀️

Release the need to be perfect...that you have to be successful with everything at all times....you will have wins, and you will have losses. If things go off the rails...don’t give up! 💪🏻

With great love and compassion for self, re-set, re-adjust, re-start, re-focus...as MANY times as you need to. The point is ....just keep moving forward and remember healing and growing in life is not lineal. 📈

Everyday is a new day and an opportunity for you to try again; even if you have to work at it in baby steps. 👣👣👣

When you go off track, this is when you need to be the most kind and gentle with yourself. Silence that inner critic and remind yourself that you are human, and pledge to love yourself enough to keep moving forward.🥰

Take a moment to explore why you may have gotten off track. Sometimes it is because we have a need that is not being met, an emotion or old wound that needs to be addressed. 🤷🏻‍♀️

In my journey, I have had huge set backs, and become discouraged and wanted to give up...and many times I did give up...but eventually I learned to love myself enough to keep trying, and have a mindset that I am always learning and growing, and that I am a perfectly, imperfect human.😍

No matter where you are in your journey, keep these words in mind 👇🏻👇🏻👇🏻

Slow and steady wins the race!

You can’t do all the things all at once.
That’s a recipe for failure.

What you can do, is work on one or two small things at a time - and with time, comes progress, and when that becomes a new habit, add another new small change.

Change is good - but change can also be scary.

If we change nothing - nothing changes.

When we are flooded with “health” advice on social media everyday - it can be overwhelming and leave you feeling panicked that you need to change sooo much.

Start with mindset - start with loving yourself, because when you really love yourself, you make better (healthier) choices.

A daily affirmation …. If you keep telling yourself a positive loving message - eventually you will believe it - your subconscious is always listening.

Then add in daily breathe work - such as box breathing, 4-7-8 breathing or “cyclic sighing”. You’d be amazed at how helpful just 5 mins of focused breathing can benefit you.

Perhaps do the focused breathing while sitting outside in the sun- letting the warm rays kiss your skin and warm you.

And how about regulating your sleep - work at achieving 7-9 hours sleep each night (challenging for parents and shift workers…but do your best) . Sleep is the time when the body repairs itself. We are all self healers.

Are you hydrating? Our bodies are approx 60-70% water. Our organs need daily hydration to function optimally. it is suggested we need to drink half our body weight in ounces of water … so for eg - if you weigh 140 lbs - you need at least 70 ounces of water daily. Think of the difference between a shriveled grape and a juicy plump grape - be the plump grape!

Do you move your body daily? Some gentle stretches , an easy walk … we need movement for many reasons … to balance blood sugar, move the lymphatic system, lubricate your joints, engage your muscles, create endorphins, balance mood, protect the heart …

MINDSET MONDAY 🙏🏻

“Ask for what you need”

So often in life, be it love, friendship, work etc…we tend to assume others know what we need and want, yet don’t ever come right out and clearly ask.

We expect others to just “know”, or to read between the lines. We think our needs appear obvious, however often times they are only obvious to us.

You know what they say about assumptions…😉…so how about starting a new habit of just clearly ASKING. If you don’t ask….you may not get.

Humans always look for the complicated side of things, when being simple, clear and direct is the most successful and easiest!

So let’s work on changing our mindset….and ask for what we need.

“I need 10 minutes of quiet when I come home from work”
“I need you to help me with the housework”
“I need more physical affection”
“I need a raise”

You may be surprised just how much improvement you will see in all areas of your life.

And if you get a “no”…at least you tried, and you are no worse off than without asking. Or perhaps a “no” is an opportunity to explore “why” and open up some good dialogue and exploration.

“Healthier” Banana Muffins

Preheat oven to 350F

Line 12 muffin pans with paper cups or grease .

In a bowl mix the following:

3 mashed bananas
2 tablespoons melted coconut oil
2 teaspoons vanilla
1 egg
1/2 cup plain greek yogurt
1/4 cup organic raw honey

In a separate bowl mix:

1 cup old fashioned oats ( I used gluten free)
1/2 cup whole wheat flour
3/4 cup all purpose flour ( I subbed both flours for 1-1 gluten free)
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup chopped nuts ( I used walnuts)
1/3 cup mini dark chocolate chips ( optional )

Mix wet ingredients into dry. Stir until mixed...don’t over mix.
Divide into muffin tray and bake for 18-20 mins