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In The Heat Of The Moment

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
“It may take some courage and faith for you to find your gifts, and then a little more courage and faith to share them. Follow your heart. The universe has a way of confirming your direction with open doors.” ~Richard Carlson (Don’t Sweat The Small Stuff)

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, here’s your truth:

Truth: When’s the last time you did something for yourself?
We go about our crazy lives…hours turn to days, days to weeks, weeks to months…and before you know it, you realize you have not made any time for yourself. Or worse yet, your body fights back with fatigue, medical issues or ailments. Let’s set the record straight. Self care is not selfish. It’s necessary. We all need time to recharge and taking time for yourself is OK.  Just as we fit in all the meetings and the to-dos and the laundry, it’s critical to fit in me-time to create more balance and peace in your life.

Self-care is crucial for our physical, emotional and mental well-being. It allows you to maintain a healthy relationship with yourself (your needs are important too), it allows you to avoid overworking (read: stress, exhaustion, emotional depletion and illness), it elevates your mood and boosts your energy level, it allows you to start living and stop just “existing” and offers you better physical health.* Life is short – take those moments.

Find something every day – whether it’s sipping a tea before you go to bed, scheduling that long over-due pedicure (we like the colors “All the hot spots” and “Best face forward”) or just meditating for 5 minutes before you start your day, to put yourself ahead of your to-do list and take care of yourself.

*Source: Forbes.com

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts.

We all know exercising is good for us – and most of the focus is typically on health and weight loss…but did you know the benefits go far beyond those simple ideas? K2 Fitness, one of our on-going partners, chimes in on the extra goodness:

There is an important side effect of exercising – how you feel after doing it. Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good. All of these factors combined create your overall feeling of well-being.

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by simply adding exercise. By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

All of a sudden, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with. It’s a gift that you give to yourself with each workout. K2 Fitness offers private and group fitness classes. To learn more visit their website.

WHAT’S TRENDING
Naomi Parker Fraley.

Or otherwise known as the infamous Rosie in the Rosie the Riveter poster. 

This 96 year old powerhouse passed away this January, but her legend lives on as she continues to inspire us as one of the most recognized icons of our time. Would you believe she went unrecognized for 70 years? A report entitled “Rosie’s Secret Identity”, authored by Dr. James J. Kimble, revealed her true identity. The original wartime industrial poster hung in Westinghouse Electric Corporation plants in the 1940’s and was never meant for public display. It was intended to deter absenteeism and strikes against Westinghouse during war time. In the 1980’s it was rediscovered and became what is recognized today as a feminist symbol of power.

The “we can do it” message rings truer than ever today – in a time were women have risen to the top and fought for equality.

You may have noticed this image on our home page – where it continues to shine, symbolizing our passion to unite and empower women everywhere to live the best lives they can live. We adorn you, Rosie.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Live It Up
We all need them (life reminders) and a daily dose is just the way to get it. We peel away the pages of this calendar day by day, as we continue to get inspired and start each day with words of wisdom.

Beam Me Up, Scotty
We are consistently asked about multi-vitamins and which ones to take. Many believe that if you are following a balanced diet, you do not necessarily need a vitamin. However, we all know how challenging that can be and most of us are lacking in sufficient levels of essential vitamins and minerals. Women are specifically low in Vit D, Iron and Vit B’s. So, we do believe taking a multi helps your body function at optimal levels. This vitamin is one of the purest, most well sourced and nourishing options we have found and includes balancing, strengthening and immune health blends. Their motto is “farm to table” as they only use real, fresh, whole foods and blend them into their tablets. There are no additives (gluten free, soy free, vegetarian, dairy free, farm fresh, kosher). Farmtastic!

What The F
Fill me with some fiber. Fiber helps keep things…shall we say, regular. It is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements. There is soluble – dissolves in water and binds with fatty acids to slow down the time it takes to empty the stomach and the rate of sugar absorption by the body;  and insoluble fiber – does not dissolve in water and stays in its original form and moves bulk through the digestive tract & controls pH (acidity) levels in the intestines. Foods with fiber: oats, brussels sprouts, oranges, flax seeds and beans. This is one cereal we have always loved, with 10 grams of fiber and only 4 ingredients.

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.

We know we promised most recipes would be super-easy. This one takes a little more effort – but believe us when we say it is all worth it. This is the real deal. You will not believe it is healthy.

Sticky, Ooey, Gooey Paleo Cinnamon Rolls
(approx 10 small rolls)

Ingredients:

For The Dough
For The Filling
  • 1 tbsp organic cinnamon (see previous post)
  • Honey, for drizzling
  • 1/4 cup pitted organic Medjool dates, finely chopped (Trader Joe’s or Costco)
  • 1/4 cup organic walnuts, finely chopped (optional)
For The Glaze
  • 2 tbsp honey
  • 2 tbsp coconut cream (Trader Joe’s)
  • Pinch of cinnamon
Instructions:
  • Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl.  Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  • Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  • Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  • Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  • Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
You’re welcome.
Source: PaleoGrubs.com

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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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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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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.

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