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Yes, We Are A Little CoCo

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.

“Good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself.” ~Albert Schweitzer

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.

Truth: Flush it out.
How much water are you really drinking? You probably answered “plenty – I drink throughout the day.” But are you really? The human body can survive for up to 3 weeks without any food. Water? Maybe 1. Our bodies are made up of more than 60% water (your brain is 90%!). Want a tell-tale sign if you are getting enough? Check the toilet (it’s ok, we won’t look). Clear urine , you are an H2O rock-star.  Anything darker than a faint pale shade of yellow? Guzzle up. Same with your bowel movements – hard bowel movements or constipation can be indicative of not enough water.

It is the easiest fix possible to feeling good and optimizing the health of your body. Water gives you energy, relieves headaches (sign of dehydration), removes toxins from your body, gets rid of aches and pains, prevents cramping (especially during exercise), boosts immunity, helps keep you “regular”, moisturizes and plumps your skin and promotes weight loss. Not too shabby huh?

We typically recommend to get it in first thing in the morning to ensure you flush your body of the overnight toxins. Drink 1 liter before you leave the house. And then throughout the day.

We don’t claim to know everything – so sometimes we have to ask the experts. Today, we are taking over the role.

How do you feel lately? 
Are you crankier, anxious, fuzzier, less patient, full of cravings, tired, feeling a little out of control? Many of these feelings are directly correlated to your eating (and drinking) habits. Look – we get it – Winter is tough. You are inside – a lot – and all you want to do is eat. Forget about the weekends with dinners and friends and just not wanting to cook. So off starts this roller coaster of poor eating habits and consuming too much of the wrong foods.

How do we get off the gerbil wheel and get back in control?
It’s not all or nothing and starving yourself for a day or two to “make up” for the extra calories. This daunting idea of having to give up everything and deprive yourself will only set you up for failure or cause you to go to the opposite extreme. We will stick to our theme: pick one thing to change. One thing. And do it every day. You’d be surprised how altering your mind set will often set you on the right track.

Suggestions to pick from:

  • Drink a cup of water with every meal/snack (now we’ve talked about water twice…settling in?)
  • Stop eating after 8 pm
  • Try time-restrictive feeding (TRF) – eat only within a 12 hour window (ie. 9 am – 9 pm)
  • Eat breakfast
  • Eat 3 decent meals and snack on only fruits in-between
  • Give up the daily caramel latte
  • Remove candy from your diet (unless it’s a square of raw cacao)
  • Remove your go-to high carb comfort foods (pretzels, popcorn, cereal) and replace it with something light and filling (apple, banana, organic yogurt)
  • Avoid eating any food on the couch (always sit at a table/counter when you eat)
  • Brush your teeth after eating (this really works!)
  • Refrain from drinking cocktails Monday-Friday
  • Eliminate added and white refined sugar
  • Drink a glass of cleansing tea every night before bed
  • Add 20 minutes of exercise every day
  • Add 10 minutes of meditation every morning

By placing the focus on one thing – it makes it much easier to succeed and other pieces will naturally fall into place. Less emphasis on “I need to get it together” and feeling overwhelmed and not knowing where to start, and more emphasis on improving one manageable thing that will get you to a more attainable goal.

Ah, the infamous words “Gluten Free”. Everyone and their sister is gluten free. As we all know, we are the biggest supporters of a gluten free diet. But what does that really mean? Gluten is a protein mostly found in wheat, rye and barley. The word gluten means “glue” – it holds the structure of food together. Gluten is an ingredient used in many processed foods including salad dressings, soy sauce, potato chips, lunch meats, candy bars (notice they are all processed?) Originally a gluten-free diet became a new weight loss fad that stemmed off of people with gluten sensitivity and celiac disease removing it from their diet and not only feeling great, but losing weight.

Are there benefits to removing gluten from your diet? Without a doubt. Gluten is a processed ingredient that is foreign to the body. The proteins in gluten are gut irritants and cause inflammation. And they mess with your microbiome (gut flora) that regulate your immune system, digest your food, synthesize nutrients and send hunger/fullness signals to your brain. However, people think they can simply substitute gluten foods with packaged gluten-free options. And, there are plenty – from pancakes to breads to cookies. We are here to tell you, that is not a healthier solution.

We picked up a typically gluten-free cracker on the shelf and the first few ingredients were (from highest content to lowest): corn starch, white rice flour, palm oil, modified corn starch, dextrose, guar gum, monocalcium phosphate…. Chances are, you do not want these additives in your body – nor will they fuel it for a healthy life. Many of the gluten-free options out there fit into the CRAP (Carbonated drinks, Refined sugar, Artificial flavors/Colors, Processed foods) American diet and can actually make you sicker.

If you want to truly follow a gluten-free diet opt for more veggies and fruits. Use nut flours vs. wheat and processed flours. Try to avoid packaged foods. Eat whole FOOD (Fruits/veggies, Organic lean proteins, Omega 3 Fatty Acids, Drink Water). If you follow this path to a gluten-free diet, you will truly reap the benefits.

Sometimes, you just gotta have it.

Whisper Sweet Nothings…
Just need to have that crunchy chip and want to avoid the processed corn/grain? These cheesy little crunchers do the trick. With one ingredient: Parmesan cheese, they will keep you satisfied. Careful not to bring the bag to the couch. Just sayin’.

One of our favorite finds is a mayo – made from avocado oil. Made with cage-free organic eggs and vinegar, the avocado oil increases nutrition absorption, has antioxidants and anti-aging properties that support a healthy immune system and is a great source of vitamin E and beneficial omega-9 fatty acids. This mayo has a rich, full-flavor and supports both a paleo, SCD, Whole30 and primal diet. No sugar, gluten, dairy, soy, canola, soybean or industrialized seeds, artificial preservatives, fillers and trans fats (read a typical mayo jar and you’ll see the difference.) Comes in 2 flavors: regular and chipotle lime.

Give Me Some Color
President’s weekend is around the corner! If you are traveling (like most of the East coast) to some warmer climate and have been trapped inside for months, you may need a little somethin’ so you don’t scare off the natives. We have searched high and low for a safer, easier, streak-free self-tanner and we are pretty sure we found the winner. This find is formulated with organic and natural ingredients like aloe vera, shea butter, coconut oil, jojoba oil, argan oil, green tea and witch hazel. No orange hands or by-products. They believe in their product so much, they guarantee the results. Sooo natural.

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 bread recipe from Gastro Chef is a great SCD legal, grain-free alternative to wheat or multi-grain breads. We modified it slightly after several experiments and we are pretty confident we perfected it.

Coconut Flour Bread


  • 4 whole eggs
  • 3 eggs separated
  • 4-5 Tbsp butter (or coconut oil)
  • 1 Tbsp unpasteurized honey
  • ½ tsp sea salt
  • 1 tsp baking soda
  • ¾ cup coconut flour
  • 2 Tbsp applesauce or SCD yogurt
  • Unsweetened shredded coconut to garnish

1. Preheat oven to 350F
2. In a small bowl, using a hand blender, beat egg whites until they are stiff and set aside
3. In a larger bowl, combine the whole eggs, honey, butter and yogurt or applesauce and beat until smooth.
4. Add coconut flour, salt and baking soda and mix well.
5. Fold in egg whites until well mixed
6. Line bread loaf pan with parchment paper and coconut oil to ensure bread won’t stick to pan and pour in the batter
7. Top with unsweetened coconut if you wish to give the bread a nice garnish
8. Bake for 45 minutes – then cover the top with parchment paper for another 15 so the bread cooks all the way through and the top doesn’t burn. Keep checking to make sure it’s not over-cooking. You will know if it’s cooked through if the top is firm when you push down in the middle of the loaf.

Cool completely before removing from pan

We double this recipe (we know, 14 eggs!) but it’s the only way it truly fills up a loaf pan. We use 1/2 coconut oil and 1/2 ghee butter (4-5 Tbsp each).

Once cooled, slice into thin slices and wrap in parchment and then into a container or baggie. Freeze or keep in the refrigerator.

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Heels To Laces will be on a temporary hiatus for President’s weekend returning in full force the week of February 19th…stay tuned.

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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Seven Dieting Myths

Every year there are new trends and updated suggestions for healthy eating and weight loss.  Some are simply useless and others can be counterproductive.   After reading about many of these trends, we came across an excellent article from Refinery29  that was re-posted on The Huffington Post . It embraces the Heels to Laces way of life: avoid fad diets and instead live a healthy and balanced lifestyle.  We have posted a portion of the the article below:

As a culture, we go through phases with our diet preferences — low-fat gave way to low-carb, dairy-free begat gluten-free, and eggs (poor eggs) are either omega-rich wunderkinds or insidious cholesterol bombs depending on the current political climate and whether or not Mercury’s in retrograde. Yet, there are some out-there diet myths that we simply can’t seem to shake.

Myth #1 You shouldn’t eat dinner (or anything else) after 7 p.m.

“There is no universal time that everyone should stop eating,” says Kinsella. “People get up at different times, go to sleep at different times, and eat at different times. Many countries eat dinner later than Americans but their populations weigh less than Americans do. Unless someone has an eating disorder and needs to eat at regular intervals to establish normalized hunger cues, or someone has a self-care reason for eating (like they’ll soon be stuck in a meeting without access to food), it is more important for people to be connected to their internal hunger cues than to be eating based on an external influence, like the clock.”

What’s even more curious is how this diet myth originated. Kinsella wonders if the don’t-eat-at-night rule may have more to do with how we regulate our earlier meals while dieting. “Some people get in bad cycles of skipping breakfast and then overeating at night,” she says. Furthermore, it’s often not about the time we eat but how we’re eating. “Sometimes, people find themselves late-night snacking out of habit while they’re watching TV. Both these patterns should be addressed simply because they aren’t self-care behaviors. But, non-hunger mindless snacking at 9 a.m. would be just as much of an issue as [it is at] 9 p.m.”

Myth #2 Your body doesn’t need carbohydrates. Carbs make you fat.

This line of thinking is central to quite a few diet programs, but Kinsella puts it right to bed. “With the exception of specialized diets for medical necessity, if someone isn’t eating carbohydrates, they aren’t functioning at their optimal level,” she says. “The brain alone uses 130 grams of carbohydrates per day. Carbohydrates are also necessary for serotonin production.”She adds that the maligned molecules are even more important if you engage in even moderate exercise. “Carbohydrates are the main source of energy for exercise and many people do not feel good when exercising without them. Since exercise is an essential component of self-care and health, eliminating carbohydrates can be detrimental to overall health.”Again, no one’s arguing that you need more Wonder Bread in your life, but “whole grains, beans, fruit, and vegetables all contain carbohydrates and are excellent sources of fiber. For this reason, many people on low-carb diets experience an unwanted side effect: constipation.” We’ve all been there. Let’s not go there again.

Myth #3 Paleo is the ideal diet, because we were all once Paleolithic people.


This one particularly irks me. It’s at once so attractive to the dieter (“Of course! Ancient man didn’t have spaghetti, so I shouldn’t, either!”) and so ridiculous (Ancient man didn’t have lentils, and therefore lentils are bad for you?). We also need to acknowledge that we don’t live like ancient man. Consider, for example, that modern produce bears little resemblance to its Paleolithic ancestors. And, hunter-getherer diets varied drastically depending upon where the population lived. Lastly, when is the last time you actively pursued your steak before eating it?

No matter how healthy we aim to be, most of us will not continue an eating program if it doesn’t satisfy us. And, Kinsella warns, “the Paleo Diet certainly doesn’t emphasize enjoying your food. When people don’t enjoy their food, it’s difficult to eat mindfully and it is very difficult to sustain… If we look at the research on losing excess weight, it’s clear that people that include highly enjoyable food are actually more likely to maintain their loss.” In other words, we can put in painstaking dedication and effort to supplement the nutrients that paleo lacks, but the call of the bread or cheese — or even lentils —almost always wins out.“The Paleo Diet is based on eating food that can be hunted, fished, or gathered, such as meat, fish, shellfish, poultry, eggs, veggies, roots, and fruit, like berries. It does not include grains, dairy, beans, salt, and sugar. Whole grains, dairy, and beans are nutrient-rich foods. By eliminating them, you could be setting yourself up for a deficiency or eliminating nutrients that help prevent disease.”

Myth #4: There is such a thing as eating right for your blood type.

“No. There is no scientific evidence to support special diets based on blood type.”

Myth #5: Juicing is healthy and cleansing is necessary.


I think we all know where this is going, but just in case:

 “The liver and kidneys are the body’s own detoxification system. They do a fantastic job of continuously removing waste products and toxins without the help of juice. Furthermore, there are some obvious drawbacks of juicing; juices are inadequate in protein, fat, essential fatty acids, and fiber. These nutrients are crucial for satiety and vital components for a balanced meal. The protein factor is particularly crucial here. When protein intake is inadequate, the body catabolizes protein from muscles and organs. Hence, someone on a juice cleanse ends up losing muscle mass — a major contributor to metabolism. They’ll likely end up with a worse body composition in the end.”

Read the rest of the article at http://bit.ly/1u0LYME

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