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What Would You Do For A Klondike Bar?

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
“Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible.” ~Mandy Hale

TRUTH OR DARE
Each post we will present you with a truth or dare. All you have to do is 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.

Dare: Read the label.
We often get cravings and sometimes there is nothing we can do to stop it. How often do you just pick up a “go-to” food without thinking based on habit or an impression by the label that it’s “healthy”? It lands in your cart, then at the register, then in your cabinet or freezer then on your couch. And somehow, someway, it disappears.

Here’s a trick – read the ingredients. Let’s dissect a few of the ingredients in a Klondike bar – in order of highest to lowest amount:  Sugar, Corn Syrup, Maltodextrin, Propylene Glycol Monoesters, Mono and Diglycerides, Cellulose Gum, Locust Bean Gum, Guar Gum, Carrageenan, Cellulose Gel, Polysorbate 80, Annatto (for Color). Still want it?

Reading ingredients is the key to picking healthier choices. Try not to have blind faith in the marketing promises (“non-GMO”, “healthy”, “natural”, “gluten free”). Even “organic” isn’t always healthy (yes, they make an organic pop tart). So, no need to do a crazy deed for a bar you don’t need – chances are, once you read the label, you’ll lose interest.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. Our latest guru is Bob Roth. We didn’t exactly talk to Bob Roth, but he spoke to us through his book, “Strength in Stillness – The Power of Transcendental Meditation.”

It’s Time To Start
If you’ve even contemplated meditation – consider this your wake-up call. Bob enlightens us, that according to research, stress hits us in at least 3 distinct, often debilitating ways: On the muscular or structural level – we tense our bodies in the form of tension headaches, stiff neck or shoulders, tight jaw, grinding our teeth or constricting our blood vessels  which restricts oxygen to the brain or heart (read: stroke/heart attack);  On the level of cognitive functioning – reducing circulation to the brain and skewing electrical activity (our brains shut down); and stimulating the adrenal gland to secrete too much cortisol (the “stress hormone”) which feeds anxiety and becomes a viscous cycle (destroys healthy muscle & bones, slows healing and normal cell regeneration, impairs digestion, metabolism and mental functioning and weakens the immune system).

The list goes on…

Unaddressed stress can be debilitating – and slowly, over time, break your body down until it becomes much harder to reverse the damage and it takes a serious toll on your mind and body.

Meditation has an incredible impact on your approach and reaction to life’s daily challenges and helps you enjoy the moment rather than just trying to “get through it”. You do not have to sit cross-legged and chant “ohmmm”. It can be as short as 1-2 minutes in the morning and the same in the evening. Once you start, you will find you miss it when you don’t incorporate it into your day.

Transcendental Meditation is like the Rolls-Royce of meditation. The book offers valuable insight into the benefits of meditation and can be used for that sole purpose. If you want to start smaller (and faster), we suggest Insight Timer. It’s free, it’s user-friendly and you can customize it to your needs.

Cheer’s to a more Zen you.

WHAT’S TRENDING
Kick it up. For all you Italians, you know this spice all too well…Oregano Oil is the new superhero. It is anti-bacterial, anti-viral, anti-fungal, anti-parasitic, anti-inflammatory and anti-spasmodic. The benefits are almost too long to list. So, we’ll tackle the most prominent:

Numerous scientific studies have confirmed it’s ability to destroy infectious germs (viruses, bacteria, fungi and parasites). It has been proven to be as effective as prescription antibiotics against bacteria. It’s strong anti-inflammatory and analgesic (pain-killing) properties help alleviate pain and inflammation. It attacks invading pathogens and relieves discomfort. Oregano oil also has the ability to loosen mucus in sinuses and lungs, acting as an expectorant and helps relieve coughing. It helps relieve gas upset, settles the digestive system and helps soothe inflamed tissue in the stomach and intestines.

In addition, it is a powerful anti-oxidant, increases white blood cell activity, helps reduce fever and helps remove toxins and poisons.

Might sound too good to be true, but it works. It’s super powerful (also in taste and smell). 1-2 drops will do you (highly suggest dilluting in water or other beverage). It can be used topically or ingested.

There are two that are ranked as the purest and most effective: this is our favorite, and this a close 2nd.

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

Ah-Choooo!
Just because it feels like the middle of winter does not mean Spring is not here – it’s inevitable allergies will flare (this year they are saying 2 wks vs. 4 – so there’s that). There is a pretty amazing homeopathic remedy we swear by – originally discovered for kids, but we found an adult version. Includes Vitamin C, Quercetin Dihydrate, Stinging Nettles Leaf, Bromelain (from pineapple) and N-Acetyl-L-Cysteine. This stuff is the bomb.

Night, Night
Put down the sleeping pills. We’ve got a new, topical dream catcher to get your sleep-on. This sleep lotion gives you a deep, peaceful sleep with one swoosh. It is scientifically formulated to help you fall asleep within just minutes of use, it’s made from ethically sourced, plant-based ingredients that can give you a deeper sleep, it can improve hydration for those with dry & aging skin and oh, it’s 100% money back guarantee. Oh, and we scored you a 30% off discount. You’re welcome, for your 8 hours.

Yes, Please!
There’s a new company in town and we want to be the first to tell you about it. We all know the health benefits of coffee. Now, you can have it delivered to your home (over 350 varieties to choose from, matched to your preferences). It’s like Match.com for coffee. And because you are one of our loyal followers, we’ve scored you your first bag FREE. Just enter promo code vipnk54yave at checkout. Happy coffee’ing.

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 one is addictive.

Cinnamon Coffee Cake (Elanaspantry.com)

Ingredients:
Cake

  • 2½ cups blanched almond flour
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • ¼ cup coconut oil
  • ½ cup honey
  • 3 large eggs

Topping

  • ¼ cup coconut oil, melted
  • ¼ cup raw, organic honey
  • 2 tablespoons ground cinnamon
  • ½ cup sliced almonds

Instructions:
Grease a 9″ cake pan with coconut oil and dust with almond flour. In a food processor, combine almond flour, salt, and baking soda. Pulse in coconut oil, honey, and eggs. Spread the batter into prepared baking dish.

To make topping, combine coconut oil, honey, cinnamon and sliced almonds in a small bowl. Drizzle topping over cake batter.

Bake at 350° for 25-35 minutes. Cool and serve.

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PS. We love you too.

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 Like Butter!

Want to know the best diet, best keep coffee secret, fat zappers and surprising health facts? You’ve come to the right place. As part of the health and nutrition industry, I am consistently being introduced to new products, tidbits and procedures. As always, I will continue to share these ideas to my devout co-fitness/nutrition comrades.Good-Fats-Vs-Bad-Fats

Food delivery. Ok, the food the delivery market has expanded tremendously since my husband first worked for Plated, one of the only 2 initial players in the market. Now there are dozens. And have I found a treat. Responsibly sourced, organic, delicious, healthy meals with pre-measured ingredients, delivered to your door step every week with step-by step instructions on cooking gourmet recipes in under 30 minutes. Whew! No brainer. Did I mention organic? For four free meals click here: http://greenchef.com/invite/nqzrd4

Butter coffee. Most of you have probably heard about Bulletproof® (grass-fed) butter coffee. But did you know the benefits of drinking it and that you can make your own??

Grass fed organic ghee butter has:

  • The good fats that regulate cholesterol and have the best ratio of omega-6 to omega 3 fatty acids (translation: reduces body fat)
  • Is a good source of Vit K (reduces heart disease)
  • Is a healthy fat source for your brain and body and increases energy while being anti-inflammatory
  • Drinking it in the morning prepares your body to burn fat all day
  • “They” say it can be a meal replacement in the early morning (essential fats and calories provide higher performance than carb)

How to make it: Start with organic brewed coffee, organic grass-fed ghee butter, and if desired, Brain Octane or XCT oil (I do not use this but great benefits!). I simply add a ½ tsp of the butter to my coffee in the am. For more details, Google “home-made butter coffee”.

Endermologie treatment – I just had my first at Just Be Smooth in Millburn, NJ. It is a sub-dermal approach to treating and reducing cellulite, love handles/saddlebags, muscle soreness or aches, toning/smoothing your skin, improving circulation and reshaping your body. It’s non-invasive, safe and completely natural.

You slip into spanks-like full body tights and the machine vacuums each part of your body. It was extremely relaxing and rejuvenating. Although I only did 1 session (it typically takes approx. 14 sessions to reap the benefits), I thoroughly enjoyed the experience. I have a few discounted coupons for anyone that would like to try it. Just email me: info@heelstolaces.com

Eat more fat. I recently found myself very sluggish and fatigued – all the time. I eat very healthy and pure (minus weekend indulgences) and could not figure out the culprit. One of the trainers I work with at YB suggested I needed to up my fat/protein intake and further reduce my carbs/sugars/dairy. So, I tried it. It wasn’t hard or too deviant from what I have already been doing. The result? A big surge in energy and big decrease in inflammation. Some things I have added/increased: butter coffee, nuts, seeds, oils, avocados, eggs (the whole egg), pure lean meats/fishes.

Walking. Most of you know, I teach HIIT (high intensity interval training). I am a huge believer in its steadfast results and efficiency. However, recently I have been adding walking to my weekly routine. Walking is how I initially lost my baby fat, very quickly. Why walking? I was looking for a way to get more centered…contemplating yoga or even barre. Quickly remembered I am too ADD for those classes. I now use walking to:

  • Decompress
  • As a form of quiet meditation
  • For a boost of energy if I am tired
  • To destress
  • To build long, lean muscles
  • For added stretching and flexibility
  • To breathe fresh air

A brisk, quick walk will also prevent or manage heart disease, high blood pressure and type 2 diabetes, strengthens your bones and muscles, improve your mood and adds balance and coordination. Try it. You’ll see what I mean.

Protein Cookies. Received this amazing recipe from K2 Fitness and altered it a bit. Super easy – takes 15 minutes to make (including cooking time) and is full protein snack. My kids love it!:

  • Mash 2 bananas…add 1 cup quick oats, ½ c vanilla protein powder (I used pure Whey protein, unflavored), ¼ cup almond, peanut OR soy nut butter (for those with allergies), 1 tsp vanilla extract, ¼ cup dark choc chips (use as many organic ingredients as possible). Scoop balls of dough onto lined cookie sheet – bake at 350 for 10-12 minutes. Wa-lah!

The Rapid Egg Cooker. Life changer. Thank you, BFF. The Dash Rapid Egg Cooker cooks hard boiled eggs in about 6 minutes. No more old school boiling water. And, they peel perfectly. Great, quick meal or snack. Done and done. Find it here or at Home Goods/TJ Maxx.

The SKIMM. I have talked about this before and I will continue to tout what an incredible edition this has been to my life. I-am-so-informed. Cheeky, quick daily review of the biggest news topics in an easy to read, easy to understand, hilarious format. Why is this part of health and nutrition? Because it makes me feel so much smarter and well informed, which triggers positive endorphins and knowledgeable conversations . It’s how I start my day with my morning coffee: Sign up here.

That’s this month’s version of “Healthy Finds”. Until next time…

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