Heels to Laces Menu

Health

Permalink:

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. 
  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

Permalink:

Oh This Is Gonna Be Fun…

Work Hard. Play Hard. Repeat.

Heels To Laces has rebranded & revamped! We are 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.
Our new format is below. As always, we love interaction so email us, comment, share and send your thoughts. Let’s get this started…

QUOTE FOR THE WEEK
“Find out who you are and be that person. That’s what your soul was put on this Earth to be. Find that truth, live that truth and everything else will come.” ~E. Degeneres

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’s choice:

Dare: We dare you to remove refined sugar from your diet for ONE week.
Raw honey is fair game. Why?

Sugar is higher on the glycemic index (GI) than honey, meaning it raises blood sugar levels more quickly. This is due to its higher fructose content, and the absence of trace minerals. Honey is comprised of only single sugars (monosaccharides) which do not need microvilli enzymes to absorb them like refined sugars. The sugars in honey are already in absorbable form. Many with digestive issues do not have functioning enzymes – which make it harder to process and break down the sugar. In addition, raw honey (choose raw! refined honey is overly processed) has incredible antioxidant and healing powers and is the perfect energy source.  A study from the University of Wyoming found that raw honey can even activate hormones that suppress appetite.

Raw honey, a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers, contains 22 amino acids, 27 minerals (including ironzincpotassiumcalciumphosphorousmagnesium and selenium) and 5,000 enzymes. Vitamins found in honey include vitamin B6, thiamin, riboflavin, pantothenic acid and niacin.

Thanks, honey.

WHAT’S TRENDING
Mango.
Mangos have recently been highlighted as a super-packed super food. The benefits are endless including:

  • One cup = 100% of your daily vitamin C recommendation for healthy immune function and collagen formation
  • They are high in vitamin A, which helps promote good vision, bone growth, healthy membranes and skin
  • Mangos contain more than 20 different vitamins and minerals
  • They contain flavonoids like betacarotene, alphacarotene, and beta-cryptoxanthin (translation: super-rich antioxidant strength)
  • Mangos are high in potassium, helps control your heart rate and blood pressure
  • They are rich in vitamin B6,  which helps hormone production in your brain (yes, your brain has hormones)
  • One cup = 12% of your daily dietary fiber (shortening the time waste spends in your colon – therefore, reducing the risk of colon cancer!)

Mangos have been shown in clinical studies to protect against cancer of the colon, breast, and prostate, as well as leukemia. The most prominent effectiveness was against breast and colon cancer which studies show, cells died off while normal cells were unharmed. 1.

WHAT WE ARE OBSESSED WITH
It’s holiday time – and the sales are tremendous. We like to follow the premise of one for you, one for me. By giving a gift and receiving the gift at the same time, you experience complete fulfillment. Just sayin’.

Organic Red Wine
Organic red wine has no sulfites. What does that mean for you? No hangover. You can drink a bottle (ala Italy) and wake up and conquer your day. Not that we are suggesting you drink an entire bottle, but if you were to, you’d be just fine. It is holiday season after all. Brands we like? Honoro Vera makes a few varieties – most of which are from Spain, all of which are delicious.

Flawless Hair Remover
Have you ever looked really closely in the (magnified) mirror and noticed a layer of peach fuzz on your face? Hate to say it, but most of us have it. Especially if you are in your 40’s. You do not need expensive laser removal to address this sneaky malfunction of your hormones.  The Flawless Facial Hair Removal literally removes-it-all. Also works great for a teenager not quite ready for waxing. Find it here.

LASHES!
Long lashes are the in-thing. It’s an easy, natural way to enhance your face and eyes in a dramatic way. If you considered lashes, but do not want to invest in the upkeep ($$$!), Lash Boost from Rodan & Fields is the go-to product. It only takes a few weeks to see the difference (hint, hint holidays). The long lashes last forever – you may even need to stop applying when lashes start to hit your eyebrows.  Order here. (full disclosure, although I am no longer an active consultant, I can still pass on the discount of 10% off + free shipping to new PCs.  Just enter “Debra Karrat” as your consultant during checkout and you’re in!)

Travel Companion
These little gems will keep the germs and head lice away. Germaphobe? Or just don’t want to share bodily fluids with others? This one’s for you. Use it on airplanes, in movie theaters, on trains, buses….we’ve gotten stopped everywhere when using them to ask where to buy them. Get this…they are only about $1 each! You can have them too:  protect yourself.

THE DISH ON DELISH
We are all about easy, quick, healthy recipes. Not the complicated ones that make you want to pull out your hair. All of our recipes will always be gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This week we highlight one of our new favs: Almond Butter Blondies (thanks, Comfy Belly).

Ingredients

  • 8 ounces (227 g) unsalted almond butter (roasted or raw)
  • 1/2 cup (170 g) honey
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

Directions

  1. Preheat your oven to 350°F.
  2. Line an 8 inch x 8 inch baking pan with parchment paper, or grease it generously.
  3. Add all the ingredients to a large bowl and mix until well blended.
  4. Scoop the batter into the baking pan, and spread it across the pan. It will even out when it bakes.
  5. Bake the blondies for 20 minutes.
  6. Cool and slice. Store covered for a week or in the refrigerator for a few weeks.

Woop! That’s it.

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. 

1Source: http://foodfacts.mercola.com/mango.html#_edn1

  • Sharon Priore

    I LOVE this! So informative ❤️

  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

Permalink:

It’s Been Too Long

Nearly eight months have passed since my last blog post.  

There is a good reason for being MIA. For most of the year, I been consumed by a new world of diet and nutrition that took me on a journey I never knew existed.

While I thought I was becoming close to a nutrition “expert” – I had no idea the learning curve ahead of me.

Four days before Christmas, my daughter was diagnosed with an auto-immune disease, ulcerative colitis. When we first heard the diagnosis, my immediate reaction was, “OK, how do I fix her?” And the response I received was “there really is no cure – this is a life-long condition that she can treat with medication.”

I am not writing this post for sympathy votes. Not even close. I am writing to share how much I have learned, in the hopes that I pass that learning on to a much broader audience.

The gut microbiome is a very complex and fascinating part of our bodies. Literally, our bodies function from this one main “control center”. It effects our minds, digestive system, organs, energy levels…the list goes on. When the balance of our gut is disrupted, it can cause havoc on our body.

In our case, I am convinced antibiotics initialized the disease. Sofia had 3 major infections, within 6 months of each other, that required strong antibiotics and hospitalization. Historically – healthiest, strongest child with a stomach of iron and no history of any illnesses/allergies/concerns.

The diagnosis was both shocking and devastating. As per doctors’ orders, we put her on prednisone immediately. Something I wish I had known more about before agreeing to the treatment.

Shortly after, I discovered something called the Specific Carbohydrate Diet (SCD) through a close friend, whose son was diagnosed with Crohns. She healed him strictly through the diet, never touching any medicine.

SCD is primarily a diet of protein, veggies, nuts and fruits – no grain, gluten, starch, dairy or sugar. Think Paleo, one step further. It sounds nearly impossible, however, it’s much more versatile than you may think. SCD is widely recognized as a healing diet for disease. When using SCD to heal an autoimmune disorder, you typically go through stages of the diet – from basic, to more complex – opening up an abundance of options. It is definitely a journey, as the body takes a very, very long time to heal.

My option was to have my young, developing daughter depend on fabricated medicine, or heal her through diet. Yep, diet won.  And it worked.

Through diet alone, her bloodwork is now impeccable, inflammation markers are normal and she is currently symptom free.

What have I learned?

  • Healthy foods heal – first hand proof
  • The microbiome is a very complex organism – It is critical to keep a healthy gut balance with an abundance of good bacteria
    • Antibiotics, processed food, preservatives and sugar can disrupt this balance and cause havoc on our bodies
  • Probiotics and prebiotics are critical to building a healthy gut microbiome
    • The prebiotics help the probiotics flourish and multiply
  • The American diet is killing off bacteria strains – we have an abundance of good bacteria strains in our bodies – when the good strains can’t survive from being deprived of proper nourishment, they die off and become extinct. The reaction is not immediate, it happens over time. The fewer good bacteria strains we have, the less we can fight off sickness and disease.
  • A healthy gut begins as early as birth – implementing a healthy diet from the beginning can foster a multitude of good-strain bacteria
  • Cooking food from scratch is worth it…and fulfilling
  • There are delicious, grain-free, sugar free recipes and foods readily available
  • A good diet will make you feel better, look better, live healthier and grow stronger
  • Homemade almond milk is actually very easy to make, and delicious (most store-bought brands, including Starbucks, have ingredients like sugar, tricalcium phosphate, sunflower lecithin, sea salt, xanthan gum, guar gum, vitamin A palmitate, and vitamin D2 (ergocalciferol)).
  • Homemade 24-hour fermented yogurt is a powerhouse food, full of billions of healing probiotics
  • Soy, in any form, is not good for you
  • Fat definitely does a body good – Healthy fats increase your metabolism, help you digest, build immunity, repair and support cell function, help absorb key nutrients, help you feel fuller, longer, help you lose weight, alleviate depression, build memory, give you energy and promote optimal, overall functioning of our entire body
  • Long term effects of poor eating are delayed – the ramifications will happen over time, even if appearing to have no current implications
  • Labels are deceiving – it’s important to know and understand ingredient labels and if you are unclear, to call the company to clarify any ambiguity
  • Laughter and stress reduction techniques are critical to healing and overall happiness
  • Your journey leads you to so many incredible paths…through this odyssey, I had the pleasure of finding (and working for) a grainless, gluten free café/bakery, met a slew of incredible people associated with autoimmune disease, created the most magical bond with my daughter and our family, witnessed the incredible support system around us, saw food in a whole different light, found spiritual guidance, opened incredible doors and started new relationships
  • Perseverance pays off

We feel vindicated that we stayed the path and see such tremendous, positive repercussions. This is definitely a journey for the long haul. One we will continue – with now even more substantiated vigor. I have committed to the diet with my daughter from day one so she had someone who understood her struggle. I am blown away by her commitment and perseverance. It truly just becomes a part of your lifestyle.

With so many positive implications, it is worth every last effort.

  • Kristi

    I love it! You go, Mama Bear!

  • Sabrina

    This hits so close to home. My 13y/o son was diagnosed with Crohns in June. We immediately put him on SCD while waiting for treatment (Remicade) to be approved. In 3 weeks he gained 3lbs with no tx, only dietary changes. Leading up to the diagnosis he had lost 12lbs, which left him at 73lbs. I was terrified. I wanted to not do medication but was so fearful seeing him so thin. We have continued SCD and will be having his 3rd Remicade treatment Saturday. I’m hopeful we can begin to see significant improvements in the near future.
    Something that really resignated with me was the origin of how this all came to be. When he was only 6mos old he developed a respiratory infection and was placed on antibiotics and steriods. Then had several issues like this follow closely. I’m convinced the overuse of medication left his microbiome completely in dis array. I wish I had known more when he was younger.

  • Thanks for leaving a comment, please keep it clean. HTML allowed is strong, code and a href.

    Comment moderation is enabled, no need to resubmit any comments posted.

close
Facebook IconTwitter Icon