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Holy Cow!

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“New Year. A fresh start. A new chapter in life waiting to be written. New questions to be asked, embraced, and loved. Answers to be discovered and then lived in this transformative year of delight and self-discovery. Today carve out a quiet interlude for yourself in which to dream, pen in hand. Only dreams give birth to change.”~ Sarah Ban Breathnach

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week is a we ask you to question a truth.

Truth: Do you eat too much processed food?
Research published in BMJ Journal shows that ultra-processed foods make up 58% of all of the calories and 90% of the added sugars the average American consumes in a given day. And 75% of the average American’s sodium consumption (which is about 1.5 times the RDA of sodium per day, according to the CDC {Center for Disease Control and Prevention}) comes from processed foods, per Harvard University*.

Yada yada – “don’t eat processed food” – you hear it all the time. But have you wondered why you can’t lose that extra 5 pounds or can’t get rid of that extra layer on your stomach? Our bodies do not know how to process processed foods – so we store them as fat.  If you simply removed processed foods from your diet, betting you would see a significant change.

*Source: Women’s Health

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. You all know, we do not condone diets. It’s one of the most searched terms in a new year, and one of the most dangerous – as it implies “temporary”. We’re here to tell you, you never have to go on a diet again.

What can you do? This week, we asked Laura Deutsch -certified health coach, busy mom, and healthy eating enthusiast, what is the best way to tackle 2018 with a healthy eating vengeance that is “doable” and allows you to stick with it.  We like the way Laura thinks.  This is what she said:

Eat More in 2018. (hallelujah! a woman after our own philosophy!)
If you have made a new year’s resolution to ‘eat better’, odds are your resolution will not last.  I know, the truth hurts! I also bet that by ‘eating better’ you probably decided to not eat certain foods groups (sugar, meat, dairy, wine!) – whatever your vice, you are done with it. Unless you are on a program for medical reasons, it is hard to stick to never eating certain foods, especially when you love them, without quickly breaking resolutions and …feeling like you failed.

So this year, perhaps you make your resolution to eat MORE!  More vegetables, that is. Why vegetables?

  1. They are the healthiest foods on earth
  2. They contain tons of fiber which most of us do not get enough of
  3. They contain water which helps us hydrate (you should be drinking half of your body weight in ounces every day)
  4. Eating lots of veggies may reduce your risk of heart disease, stroke, high blood pressure, certain types of cancers, and risk of bone loss

What is so incredible about merely adding vegetables to your diet? By default, you will not eat as much of the other stuff because you are full from the good stuff!

So just how many vegetables are enough?  Try to consume between 5 and 13 servings of vegetables per day.  That comes to about 2 1/2 to 6 1/2 cups daily.   According to the CDC (Center for Disease Control) less than 14% of Americans consume enough. So now the question remains – how do you do this?

  1. Have a smoothie for breakfast.  You can easily throw in 2 1/2 cups of spinach in one smoothie, not even taste it, and already meet the minimum requirement by 9 AM.
  2. Have a salad at lunch every day.
  3.  Have crudite at 5:00 – cut up vegetables and yogurt dip – and watch it disappear (kids will devour it too!)

Incorporate even just one of these ideas into your way of eating and you are winning.

Jump starting your health and including more vegetables in your diet can feel a bit intimidating – so I created the Fresh Start 28 program: a 4-week online course that includes videos, recipes, meal plans, and step-by-step directions on how to seamlessly include tons of vegetables into your diet. And lucky Heels To Laces subscribers get $30 off the program (thank you HtoL!). Make 2018 your year to eat more, not less.

Laura owns Instill Health and specializes in showing moms, no matter how busy they are, ways to incorporate healthy, balanced meals and snacks into their diets.

WHAT’S TRENDING
A healthier milk?
There is no doubt there is a ton of research on dairy and its inflammatory properties.  Classic symptoms of dairy sensitivity include respiratory & digestive problems, mucus build-up, gas, bloating, diarrhea, fatigue, joint pains, and skin issues. There are two components in dairy that can lead to these issues: casein (protein) and lactose (sugar).

Many avoid dairy because they experience symptoms after ingesting milk or cheese.  Many people have a lactose intolerance – they don’t produce the lactase enzyme required to break down lactose. People who do produce the lactase enzyme but still react poorly to milk are responding to the two proteins found in milk, casein (with a molecular structure similar to gluten) and whey. Many may think they have a lactose intolerance, yet it might be a difficulty digesting the protein casein.

Most people with lactose intolerance can eat foods that contain casein & whey (the proteins, not sugars). A lactose free product does not necessarily mean it is dairy free. A dairy allergy is often related to the casein.

Most of the milk we ingest is from cows that naturally mutated to produce a mix of A1 and A2 casein proteins. Published research suggests these A1 caseins can be the culprit for a large percentage of the population with digestive issues.

There is a milk called A2 that has received a lot of press lately. Their milk comes from cows that naturally produce only the pure A2 protein and none of the A1. You can find out more here (ps – there is a $1 off a half gallon on their site). The jury is still out – as this is a newer product, but it does get us thinking. We’ve tried the A2 milk and it’s quite delicious, with no discomfort issues as with other milks. However, more research is needed to determine if this addresses the inflammatory properties of dairy. For those that are lactose intolerant, it may not matter. For others who have a reaction to casein, this could be something interesting to watch.

We still believe in reduced dairy in your diet – however not all dairy is created equal. Butter and many cheeses contain zero grams of carbohydrate, which means they contain zero grams of sugar. And zero sugar means zero lactose, or at least close to it. In addition, the higher the fat content, the less the lactose.

A food sensitivity test can help you determine what your body reacts to – it can be pretty eye-opening. If you need a resource, contact us: info@heelstolaces.com

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

Calm Down
More than ever we are seeing people stressed out, overwhelmed, over-booked, over-inundated and unable to de-stress. We are not sleeping, not eating right and overly anxious. If you are experiencing any of these, you can get relief. This product, labeled the “anti-stress drink” is a natural magnesium supplement that has natural calming properties. It can also help with constipation.

Get A Little Wild
We have scoured the land for a healthy granola –  most of them have additives, high sugars, syrups, soy lecithin. Oh, did we stumble on a find. All the buzz words we look for: grain free, gluten free, non GMO, sugar free and even vegan. It’s time to get a little wild.

A Little Sweetness
Sometimes you need something sweet but just don’t want to go overboard. These cinnamon gems hit the spot. They offer the crunch, the sweetness and the snacking craving. Yes, we are bananas.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This has now become a staple in our fridge. Green Pea and Parsley Hummus. Stacked with protein, tons of vitamins, dose of veggie overload, addictive and so, so very easy to make. Game changer.

Ingredients

1 1/3 cups thawed frozen green peas
1/2 cup chopped fresh flat-leaf parsley
1/2 cup tahini
1/4 cup warm water
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
3/4 teaspoon kosher salt
2 garlic cloves

Chopped Raw vegetables

(note: Trader Joe’s has organic frozen peas and organic tahini in a jar)

Directions

Place peas, parsley, tahini, 1/4 cup warm water, olive oil, lemon juice, salt, and garlic in a food processor; process until smooth. (Blend in more water, 1 Tbsp. at a time, if hummus is too thick.) Serve with raw vegetables.

Best to double the recipe.

source: Cooking Light

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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Yes, You Should.

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“What you choose to focus on becomes your reality.” ~Jen Sincero

TRUTH  OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week is a dare (or maybe a truth – you decide).

Dare: Choose Kind
We recently watched the movie Wonder. If you have not seen it, it is worth every second. The theme of the movie is “Choose Kind”. We all know this time of the year is full of anxiety, stress and tested patience. How apropos to reverse all of that negativity and focus on kindness.

There are scientifically proven benefits of being kind. Kindness produces oxytocin (“love hormone”) which helps lower blood pressure and increases self-esteem and optimism, it promotes energy and happiness,  “giving help to others protects overall health twice as much as aspirin protects against heart disease” (Christine Carter, “Raising Happiness; In Pursuit of Joyful Kids and Happier Parents”), it lights up your pleasure center in your brain giving you a type of “high” and stimulates the production of serotonin.

Kindness can also help alleviate pain, stress, anxiety, depression and blood pressure.

There’s no pill to take or long-term treatment. All it takes is being kind to another. During this holiday season, appreciate that everyone has their own story/struggles/issues – just reaching out with kindness can tremendously benefit them…and you.

The dare – make a conscious effort to be kind from now until the end of the year. Give up your parking spot, buy the person in front of you their cup of coffee, give someone a compliment, write a rave review about a store employee, tell the ones you love in your life you love them…then sit back and appreciate the incredible chain reaction it will have for everyone around you.

source: RAK Foundation

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. This week, Veronica Naughter, Yoga guru, talks about the benefits of yoga, why Baptiste yoga is different and her insight into how practicing yoga/meditation can change your perspective.

What are the benefits of yoga?

In addition to the incredible benefits yoga provides for your physical body and your mental health, it has been found to improve flexibility, create muscle strength, improve focus, create space in your body and quiet your mind.  Yoga has become increasingly more popular because of it’s benefits and the fact that it is accessible to everybody and every  body, regardless of age or ability.

Why Baptiste Yoga?

Baptiste Yoga incorporates physical practice, meditation and inquiry to empower you to achieve consistent results in all areas of your life. Let’s dive into each…

  1. The physical practice of poses is designed to energize, strengthen and create space within your body.

Baptiste Yoga gives me a physical practice that is constantly challenging me while empowering me to show up more committed to something bigger on and off my mat.  This practice allows me to get present in my body, drop anything that is not needed (like stress, worry or drama) and create focused on my goals while making my day to day life easier.

2. Meditation offers the opportunity to pause, be in the present moment and connect to the peace and power within yourself. 

Meditation, whether for 5 minutes or 25 minutes, can offer the gift of silence.  As a mom, that is something that I value more than anything!  By simply sitting in a comfortable seat, closing my eyes and being present to that moment, I am instantly more connected to my true self, the best version of me that is within.  I can connect with the inner calm and quiet the thoughts and all the noise that would otherwise take me from sane to cray-cray in 0-60 seconds.

3. Inquiry is an opportunity to bring awareness to the things that may be holding you back and to discover what is possible to live your best life.

My biggest and most surprising growth has been through inquiry.  This is the practice questioning areas in your life where you feel stuck — anything starting with “I can’t…” “I don’t want to…” “I’m scared to…” can fall into this area.  Taking a deeper look to see what’s beneath these feelings and doing the work that’s needed, allows you to create more space and freedom in your way of being. Through inquiry, I have been able to improve many relationships, change my perspective on situations and realize when to accept things as they are and as they are not.  It’s like cleaning house to create space for something new…spring cleaning of your self!

Veronica Naughter is a Certified Baptiste Teacher and currently enrolled in the FIT to Lead Program with the Baptiste Institute.  She is part of the instructor team at Lyons Den Power Yoga in Manhattan and POE in Short Hills.  Her classes provide students with the tools of alignment, balance and breath.  Veronica’s intention is to offer students the opportunity to shed what is necessary on their mats and become empowered to live their best life off their mats. To contact Veronica: veronicakaram@yahoo.com or Instagram @vnaughter

WHAT’S TRENDING
B-A-N-A-n-As! (Can’t you just hear Gwen sing it? Watch her bust it out)
Bananas have received a bum wrap. “High in sugar”, “high carbs”, blah blah blah.

Bananas are LOADED with good stuff. And, they are an incredibly effective prebiotic (prebiotics help probiotics flourish and thrive).

Bananas have a multitude of essential vitamins and minerals including high levels of potassium (hello, super-fruit), calcium, vitamin C, copper, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. They also contain fiber (3.1 grams!) and several antioxidants. Net carbs in a medium-sized banana are only 24 grams (these are the good kinda carbs) and only 105 calories (although calories really don’t matter when you are eating whole foods).

Ideas on how to eat bananas are endless! Slice them into your yogurt with a honey drizzle, freeze & blend them in the blender with coconut milk for banana ice cream, bake them into banana bread, slice them in half and make a banana sundae with nut butter, raisins and a dollop of yogurt…let your imagination run wild.

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

You Are A Badass
There are not many books that really resonate with us and leave us nodding our head, “yes, yes, yes!” THIS book…this book is a game changer. It’s a psychologist in a paperback. It will get you up and moving, snap you out of a rut and leave you ready to conquer the world. The title says it all. It’s snarky, fun and will make you face the #truth. Still time to get it before Christmas.

Best-Gift-Eva!
Ugg makes a blanket just like this for $300. This one is not, but it’s exactly the same. It’s like walking around inside an Ugg boot. Hello, comfort blanket. We just stocked our office with one. It’s ok if you buy it for yourself. We won’t tell.

O-Loves!
We stumbled upon these gems in NYC and then found them online. Little snack packs of olives in a multitude of flavors. They are SCD/Paleo compliant – so even more fun. It’s a great, quick, filling & healthy snack with beneficial fats, and low in calories, that is incredibly good for you. Now they’re a staple.

Mango Madness!
Keeping with the theme of quick & tasty snacks – these delicious organic packs are a hit with kids and adults. They are way better than any fruit snack out there with only 1 ingredient – Mango! The best past is it takes a while to eat (they are in little circles on strips of parchment), especially if you suck on them like candy. Mangos have an abundance of vitamins and minerals, antioxidants and enzymes that soothe the stomach. These powerful antioxidants have the power to neutralize free radicals (which damage cells) to protect your body from heart diseases, premature aging, cancer, stomach conditions and other diseases.

Note from previous post – the Bug Off seat covers are also available in black – we inadvertently gave the link to white. Black is much less conspicuous

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

Healthy peppermint bark may sound like an oxymoron – but this recipe puts all other peppermint barks to shame. Shame, shame, shame. Not to mention all of the ridiculous health benefits from the ingredients. Can you tell we have a sweet tooth?

Ingredients

1/2 cup coconut butter (there’s our Coconut Manna again)
1 cup coconut oil (go for organic, well sourced)
4 Tablespoons of honey
1 1/2 teaspoons peppermint extract (Whole Foods sells a great one)
We also added a 1/2 cup of organic cacao butter
1/4 cup unsweetened, shredded coconut (Trader Joe’s sells an organic one)

Directions

  1. Melt the coconut butter, coconut oil, honey and peppermint extract in a double boiler over medium heat until smooth, stirring occasionally. Should take 5 to 8 minutes.
  2. Remove from heat and stir in the shredded coconut.
  3. Pour into a 6×9 inch dish lined with parchment paper and place in freezer for 60 minutes or until hardened.
  4. Remove from freezer and cut into squares.

Best to double the recipe.

source: A Life of Happenstance

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

Heels To Laces will be taking a hiatus over the holidays and will return with vigor and abundance in the New Year with some very big announcements! We wish everyone a healthy, bountiful and happy holiday.

Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.
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Whatcha Gonna Do?

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“Never give up, for that is just the place and time that the tide will turn.” ~Harriet Beecher Stowe

TRUTH AND DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week’s we were feeling crazy and offer one of each:

Truth: What is the one thing you would want to change or start?
Yes, New Year’s resolutions are right around the corner – but why do we have to wait for New Year’s to make a change? This time of year tends to put us in pause mode. “I’ll do it after the New Year.” It gives us an excuse to procrastinate and continue to follow a lifestyle you know may not be the best choice. There is no time like the present. Take a stake in the game and get a running start now. Just like getting in an early workout, you will feel so ahead of the game.

Dare: Make friends with your stairs.
Making excuses why you can’t fit in exercise is the first step to self sabotage. Exercise is one of the #1 stress reducers, mood lifters, endorphin producers and toxin removers. No time for the gym you say? No problem. Chances are you have a staircase in your house. Here’s the challenge: 4 rounds of stair intervals. Run the stairs for 20 seconds, rest for 10. Do this for 8 rounds. Rest for 1-2 minutes and do it again. 4 times. That will give you a quick, 16-minute HIIT Tabata workout (our personal favorite). Interval training continuously rises to the top as the most effective, metabolism boosting, fat-burning workouts available with the fastest results. Feelin’ crazy? double up and do it twice. Twice as nice.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. This week, we reached out to Deborah Munies, executive coach extraordinaire, on how to avoid the holi-daze.

And here’s what she said:
If you find yourself rolling into the new year feeling battered and bruised from the holiday “fun” (not this year!) – stop right there! Following are some quick, easy ways to surviving the mayhem and stress and saying YES to what jingles your bells:

Be Selfish – Do at least ONE thing each day to take care of YOU.

Get an Attitude – Strap on your Gratitude Attitude. Each day, think about one thing you’re grateful for and the reasons why.

Be Unsocial – Take a social media break – even if it’s just for one day. Imagine what you’d do with that found time!

Be a Party Pooper – Take mini-breaks at parties (go outside, touch up makeup in the  restroom) and have an agreed upon exit plan with your family/date before arriving.

Get What You Want – Choose one thing you’d really love to do or get this holiday and communicate it to your family. They aren’t mind readers and probably would appreciate a little guidance!

Deborah Munies is an executive coach who works with smart, time crunched, high performing corporate moms who want to balance career and family. She is a motivational speaker, contributor to The Huffington Post and a passionate empowerment educator for tween girls.  www.deborahmunies.com  Instagram@debordahmunies

WHAT’S TRENDING
Coconut milk.
Not just for those that seek a dairy-free alternative, coconut milk is the ideal milk substitute – it is easy to digest, simple to use and contains an abundance of nutrients. Why so beneficial? It contains lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy, helping enhance physical performance. Coconuts’ fatty acids (the good kind) help you lower cholesterol levels, improve blood pressure, and may prevent heart attacks or a stroke. It also contains manganese, copper, phosphorus, magnesium & potassium (natural electrolytes – bye-bye sports drinks) and iron.

But, wait – there’s more!

Coconut milk is hydrating and helps the digestive organs, like the liver and kidneys, function properly, which helps metabolize fat and remove waste from the body. What?! Coconut milk also nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like irritable bowel syndrome.

But wait, there’s more!

Coconut milk can help with joint inflammation, arthritis and prevent ulcers. Could do this all day…

However, not all coconut milks are created equal. Look for a brand without artificial sweeteners, additives, preservatives…it really should have one ingredient: 100% coconut milk. Our two go-to’s are Trader Joe’s organic coconut milk (in the can) and Coconut Manna (purest form) – just have to dilute it.

Coconut milk is not just for lattes – use it in baking, cooking (so good with cauliflower rice!) …you can even use it to make whip cream.

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

The Ultimate Finisher
Now that you have these gorgeous new lashes, how do you amplify them even more? This mascara is the balm of all balm mascaras. It coats lashes with a crazy volume building/extending coat that forms tiny water resistant “tubes” around the lash. It’s smudge-proof, sweat-proof, water-resistant, flake-proof and comes off easily in the shower. We just stocked up today.

B-12
Feeling tired and draggin’? There could be an easy fix.  B-12 is a super vitamin that helps boost energy, metabolism, mood, and strength along with supporting proper nervous system functioning. Also improves concentration, mental clarity, and cognitive function while strengthening our immune system.

You’ve probably heard the rage about B-12 shots or IV’s. Not necessary. We found a B-12 supplement we use daily that is one of the purest forms available – no synthetic preservatives, dairy, gluten, soy, added sugars, fillers, binders, flavoring or dyes. Only 100% methylcobalamin (a form of B12), purified water, and organic grape alcohol. Comes in 2 sizes (2 oz keeps you going for a while).

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

Step aside Starbucks Pumpkin Spice Latte – there’s a new, healthier kid in town. Not only will this save you $5 and 50 grams of sugar, the health benefits are tremendous.

Ingredients

  • 1/2 cup coconut milk (or almond, cashew or other dairy-free milk)
  • 1 cup water or tea (we use less depending on the thickness of the milk)
  • 1/4 cup pumpkin puree (we love this brand)
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground cloves (optional)
  • 1/4 teaspoon ground nutmeg
  • 1 teaspoon vanilla extract
  • 2 tablespoons honey (or maple syrup)
  • pinch of salt (optional)

Directions

  1. Combine all the ingredients in a small saucepan.
  2. Simmer for 5 to 10 minutes, stirring occasionally.
  3. Serve.

You’re welcome.

source: comfy belly

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
Let the fun continue…Follow us on Instagram & Facebook to get daily doses of inspiration, knowledge & recipes.

 Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces. 
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