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It’s In Your Sole

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.

It’s a NEW YEAR! Let’s get on it!

WINNER, WINNER, CHICKEN DINNER!
If you are a new subscriber and this is your first experience joining us – giddy up! All new subscribers this week were entered into our beauty give-away raffle. If you are a winner, we will hit you up soon! Keep a look out in your email.

QUOTE FOR THE WEEK
“Life is beautiful if we are able to look at it through the lenses of optimism, love and gratitude.” ~Liz Ferro

TRUTH OR DARE
Each post we will present you with a truth or dare – the idea is to tackle it with gusto and make it happen. Focusing on just one change is much less daunting and more achievable, giving you the jump start you may need.

Truth: What have you done for you lately?
Like most of us, we sprinted through the holiday season and continued our celebrations well beyond the Auld Lang…then got slammed with a New Year, back to the same whirlwind grind. Have you taken any time to do you? Down time, promised daily meditation, new resolution to exercise weekly…and the list goes on.

Today is the day. Get that massage (it’s not an indulgence, it’s a self-care necessity), go to the gym, take a bath (and don’t let anyone enter!), book a night out with friends. Life is short people. Take the opportunity as it presents itself.

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

Enter Beast Mode.
The book “Girls with Sole” recently crossed our path from a well-respected friend and colleague who thought it related to our mantra. She was on-point. The author, Liz Ferro, founded Girls With Sole (Girls with Sole / Heels To Laces…yeh, it got us a little giddy) to help girls battling challenging lives and backgrounds utilize the power of fitness and self-awareness activities to reinvent themselves and unleash their inner superhero.

Liz translates that methodology to the general audience, providing tools to becoming “a badass, rock star, super version of yourself.” Her book forces you to be introspective and change your language from negative to positive. She helps people “develop and unleash their gifts into the world and take real-world steps toward becoming the fit and fierce person you want to be.”

Liz teaches us how to face fear head-on and take control of your own destiny. Oh, and as part of her journey, she ran 50 marathons, in 50 states (70 total). She is a fierce woman who has made it her mission to carve her influence into the world and save and inspire others. Read more about Liz & her book. It will change you.

WHAT’S TRENDING
Intermittent fasting. This idea took launch as the latest diet craze, however it really is more of a lifestyle approach. Concept: eat within a specific time period, and fast the rest of the day. It’s not necessarily about what you eat (although we are all about healthy food choices), but when you eat.  There are several popular trends:

  • fasting for 16 hours, eating within the remaining 8 hours (ie. 1 pm – 9pm only)
  • fasting for 24 hours once or twice a week
  • strictly reducing your calorie intake for 2 non-consecutive days, then eat normally for the remaining days of the week.

The 16/8 is a one of the more popular methods – which can be modified to a shorter fasting period like 15/9 (eating from 11 – 8) or 14/10.

What’s the premise? Intermittent fasting is said to have some remarkable health benefits including: weight loss, insulin resistance, HGH increases, cellular repair, reduction of inflammation, keeping your heart & brain healthy, anti-aging benefits and being mindful of what you eat.

This is not a license to go hog-wild and eat anything & everything within the limited time frame, but it does allow you to eat more freely, as long as your choices continue to be healthy (avoiding processed foods and high sugars).

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

Cha-Cha-Cha Chia
These little power seeds pack quite a punch. Rich in protein, omega 3’s, beneficial antioxidants, fiber and magnesium (3 tbsp. serving has 15x more magnesium than broccoli, 30% more antioxidants than blueberries and 2x more potassium than bananas) they are truly a super-food. Sprinkle ’em on your yogurt, cereal, oatmeal, in your smoothie, or use them as an egg replacement in baking (mix 1 tablespoon of chia seeds with 3 tablespoons of water per egg required; Let sit for 10 – 15 minutes until the mixture becomes gel-like).

Pure Satisfaction
We scour the web for the best products at the best prices. Man, did we score. If you are a supplement junkie like us (or just love your vitamins), we found you a new home.  This site offers certified quality products, including nutritional supplements, organic foods, beauty, sports nutrition, and pet products. Best prices on the planet, free shipping, free returns, same-day shipping, rewards for purchases, incentives, constant discounts & specials and outstanding customer service. Yep, quality customer service still exists. And, we got you $5 off your first order of $50. p.s. that powerhouse Mega Food Acute Defense we swear on and yell about from the rooftops …yep, they got it. Stock on up (cause now everyone knows about it).

Lovin’ Me Some Lashes
Yes, we’ve tried the lash growth products…we liked them, we put in our time…but lately, we’ve tossed them due to this ridiculous lash extension mascara we discovered. One product, one amazing outcome.

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.

Apple treats aren’t just for Thanksgiving. This healthy adaption of the beloved apple crisp is the easiest you will ever make.

Crispy Apple Crumb
Ingredients:

  • 6-10 apples (based on your pie dish) / variety of your choice (Honey Crisp is delish)
  • 2 tablespoons butter or ghee
  • Cinnamon
  • 2/3 cup honey
  • 1.5 cups almond flour
  • 2/3 cups butter or ghee, soft or slightly melted

Instructions:
– Preheat the oven to 350 degrees
– Peel and slice the apples and scatter them into your pie dish
– Generously sprinkle cinnamon all over the apples then drizzle about 2 tablespoons of honey on top – mix together until well blended
– Cut thin slices of butter and spread them sporadically throughout the apple mixture
– In a separate bowl, mix together the almond flour, softened butter, about 1/3  cup honey until it gets a little clumpy (like crumbs)
– Once well mixed, sprinkle evenly over the apples until they are covered with topping
– Bake for about 45 minutes (if you like softer apples, leave in 5-10 min extra);  If the top starts to brown or burn, cover with parchment paper

Serve hot.

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here. Follow us on Facebook and Insta. 

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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Smooth It Out

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
“The greatest gift you can give someone is your time, because when you give your time you are giving a portion of your life that you will never get back.” ~unknown

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.

DareGive it all you’ve got
Although it’s not officially holiday season, the season of giving is fast approaching. But why wait? We all know how it feels to receive – but giving is so good for the giver…dare we say even better than getting? It has the most miraculous way of making you feel centered, calm, happy, fulfilled and inspired.

Giving can be as simple as picking up the keys someone dropped, sending a text to someone that pops into your head letting them know your’re thinking of them, sending an unexpected little trinket in the mail, opening the door for someone, buying the person next to you a cup of coffee, volunteering for a neighborhood program or just writing a note (yes, hand-written).

It all counts.

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

What the Fascia?!
We have heard a lot about something called fascia lately – but what is it exactly? We are here to clear up the confusion. Well, Beth is. Beth Geller, the founder of Just Be Smooth Endermologie Studio, is an expert on fascia and sub-dermal treatments.

So here’s how Beth explains it – Fascia is a band of fibrous, connective tissue beneath the skin, primarily collagen, that attaches, stabilizes, encloses, and separates muscles and other internal organs.  They run throughout the body in 12 meridian lines (similar but not the same as acupuncture or Chinese Medicine meridians) that connect all parts of the body.  It acts like a glove that supports and connects the whole body.

It is important to keep fascia nice and loose to avoid stiffness and pain.  Especially if you train hard with running, jump roping, cross training or HIIT –  you want your fascia light, springy and flexible to avoid injuries. Loose fascia also helps muscles work more efficiently by being less constricted, which creates better blood flow.

Fascia is a direct correlation to cellulite. Cellulite, most often in women, is due to tight fascia, which creates dimples. Cellulite may form when there is excess water retention, poor blood circulation, enlarged fat cells or a hormone imbalance. But have no fear! There are cures! Fascia can be kept nice and flexible and in optimal condition by drinking enough water, regularly exercising (including yoga/pilates/barre/HIIT), foam rolling, stretching and endermologie treatments.

Basically, keeping your fascia loose and springy will help you with everything that you do; you will feel and look younger, healthier and more agile. One endermologie treatment can increase blood flow 400%, lymphatic drainage 300% and collagen production 27-100%. And because Beth is a friend of HtoL, she is passing on the discounted rate of $45 for your first time (psst…you just lie there and get massaged by the machine). Thanks, Beth. Beth@justbesmooth.com/ www.justbesmooth.com 

WHAT’S TRENDING
Cassava. We are not speaking Spanish (although it is Brazilian). Cassava has been getting more visibility lately as another gluten-free option, especially considering it has a low glycemic index (meaning glucose is released into the blood stream slower). Cassava, also known as manioc and yuca (not yucca), is a tropical root plant used in Asia, Africa and South America because it’s plentiful and inexpensive.  It is high in B-complex vitamins (B6, B5, B2), folate, thiamin and contains high performing minerals like zinc, iron, calcium, magnesium, potassium…whew.

Cassava is considered a resistant starch – which are said to be the healthiest kind of starch for your gut. Resistant starch feeds beneficial gut bacteria, can reduce inflammation and harmful bacteria. Bonus.

Here’s a cassava flour we like. And cassava chips, which we’ve bragged about before, we LOVE.

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

Flip It and Reverse It
Winter = dry. Dry hair, dry nails, dry feet. It’s already starting and it’s maddening. We are always searching for THAT hair product that can take the straw look away and add some life and shine. We are happy to say we found one. NYR Organic is fair trade, fair wild, fair for life…just plain fair. And we like that. Their hair treatment is as pure as it gets and super affordable – and the results are amazing. You can leave it in anywhere from 30 min to overnight (we prefer the overnight). A little goes a looonnngggg way. If you want it even cheaper, simply email organic4framak@gmail.com for free shipping or 20% off (whichever is the better deal).

Put Up Your Dukes
As you know, at HtoL, we’re all homeopathic and stuff. And we have written blogs on natural cold remedies here, here and here. Well, there’s a newbie on the market that we swear by. This one little product has all the homeopathic remedies blended down into one powerful pill. It is a 5-day regimen that legit kicks a cold’s ass. Try to do the whole regimen (the entire jar). You will be amazed at it’s power.

Rest Assured
Sleep deprivation is said to equate to being intoxicated. Lack of sleep, and the need for more of it, is one of the most common denominators among us. In the latest Consumer Reports survey of 4,023 US adults, 27% said they had trouble falling asleep or staying asleep and a whopping 68% struggled with sleep at least one a week. We think it’s their bedding. This new-er company has made it their mission to help people sleep better with 100% organic, sustainably sourced, softer-than-soft bedding. We’re talking from sheets to duvets to now even mattresses. They have certainly done it right. And because they are friends (you could say family) of HtoL, they are offering our readers $50 off a $200 purchase (holidays, people!). Simply use code: BOLLH2L (ps. it expires on Nov 2nd!).

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.

‘Tis the season…

Pumpkin Spiced Granola*
Ingredients:

  • 1 cup walnuts
  • 1/2 cup pecans
  • 1/2 cup almonds
  • 1 cup pumpkin seeds
  • 1/2 cup flaked almonds
  • 1 cup coconut flakes
  • 1/3 cup raisins
  • 3/4 cup pumpkin puree
  • 1/3 cup melted coconut oil
  • 1/3 cup honey or maple syrup
  • 1/2 tsp ground cloves
  • 1 tsp ground ginger
  • 1/4 tsp nutmeg
  • 2 tsp cinnamon
  • 1/2 tsp salt

Instructions:
– Preheat the oven to 300 degrees
– Place the walnuts, pecans and whole almonds (not flaked) in a food processor and pulse for a few seconds until the nuts have broken into small pieces (don’t over pulse them into a powder).
– Transfer the nuts to a large bowl and add in the pumpkin seeds, flaked almonds, coconut flakes and raisins.
– In a small bowl whisk together the pumpkin puree, melted coconut oil, honey and all of the spices and salt. Once well mixed, pour the liquid over the nut mixture and stir so that everything is  well coated.
– Spread the mixture evenly out on a baking sheet and bake in the oven for 50 minutes to an hour, stirring every 15 minutes to ensure it evenly browns (don’t let it burn!).

Once everything is golden in colour, remove it from the oven and allow it to cool. The granola should become crunchy as it cools. Transfer to an airtight container.

Thank you for the recipe, EveryLastBite!

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here. Follow us on Facebook and Insta. 

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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Booyah!

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’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it.” ~Maya Angelou

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.

TruthGet rid of the excuses
How often do you find yourself making excuses for unhealthy choices? You know who you are: “I’m tired, so I need that double chocolate Frappuccino”; “I had a long day at work, I deserve that bottle of wine”; “I don’t need to work out today, I’ll do it tomorrow”.

The problem with excuses is they usually trigger bigger problems like a food coma, hangover and laziness.

Be true to yourself by thinking of the consequences over the immediate gratification. That’s how you’ll find long-term success.

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts – but today, it’s our turn:

Oil, Man
Oil is good for you right? Omega 3’s, heart health, brain smarts, etc. Then why is fried food the enemy? Just like anything in life, there’s some good and some bad. Picking the right oil can make all the difference. So here’s your handy little guide.

Best Oils For Cooking
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or easily turn rancid. When oils undergo oxidation, they form free radicals and harmful compounds that are unhealthy to consume. Saturated fats and monounsaturated fats are more resistant to heating, but oils that are high in polyunsaturated fats should be avoided. 

Coconut Oil: One of the best choices for cooking – made up of over 90% saturated fatty acids, it is very resistant to heat. It can also improve cholesterol, help kill bacteria and other pathogens, boost metabolism and increase feelings of fullness. Look for raw or virgin coconut oil.

Clarified Butter (Ghee): Grass-fed ghee is rich in the fat-soluble vitamins A, D, and K2 and CLA (conjugated linoleic acid) — the essential fatty acid found almost exclusively in grass-fed animals, which is now believed to protect against cancer, heart disease, and type II diabetes. The milk solids have been removed from ghee, therefore is it considered dairy-free.

Olive Oil:  A heart-healthy fat, it contains beneficial antioxidants and anti-inflammatory properties. Choose high quality extra virgin olive oil – it has many more nutrients and antioxidants than the refined oil olives and a much richer taste.

Avocodo Oil: Very similar to olive oil, it is primarily monounsaturated.

The Not So Good
Industrial Seed and Vegetable Oils: These are highly processed, refined products that are much too rich in Omega-6 fatty acids. The world health organization’s (WHO) recommended ratio for omega-6 to omega-3 fatty acids is about 4:1. However, the average ratio American’s ingest ranges from 10:1 to 25:1

Avoid the following oils altogether – as an ingredient, for cooking or ingesting:  Soybean, Corn, Rapeseed, Sunflower, Grapeseed, Safflower, Canola.  To create these oils, many are refined, bleached and deodorized. About 87% of canola oil is genetically modified.

It is recommended to avoid nut oils when cooking due to their high level of polyunsaturated fats, except for macadamia nut oil which is mostly monounsaturated (like olive oil) and has great properties and is safe for cooking 

Side Note: Fish oil and flaxseed oils are great as they are high in omega-3s, but should not be heated because they are sensitive to oxidation.

There have been many reports about unsavory olive oil dealers who have been combining olive oils with cheap vegetable oils. As a result, you might be unknowingly ingesting unhealthy oils. Artisan or locally produced olive oils tend to be your safest bet. Olea olive oils are 100% pure olive oil.

WHAT’S TRENDING
Cacao. Nope, we didn’t misspell it. We are familiar with cocoa – chances are, it’s what you grew up on. But there’s a new kid in town. Raw cacao is the purest form of chocolate you can consume, which means it is raw and much less processed than cocoa powder – which is typically used in chocolate bars. Raw cacao is known to be one of the best sources of antioxidants of any food source and the highest source of magnesium.  It is the highest plant source of iron, loaded with calcium and is a natural mood elevator & anti-depressant.

The key is to maintain the beneficial properties without adding sugar. Companies are getting smarter. There are some incredible, pure chocolates available that only use honey as a sweetener – so you get the added benefits of honey + cacao. Two of our favorites: Honey Mamas and Good Stuff Cacao.

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

Thrive, Baby, Thrive
Bug season is upon us. Did you know certain homeopathic oils are said to have the same power as deet? We found this blend of 100% aromatherapy oils – a combination bugs, ticks and mosquitoes avoid. The best part? You can safely put it all over your body on a daily basis. Bonus – it has other therapeutic properties like purifying, boosting energy and promoting immunity.

Not So Fishy
We are consistently asked what is the best protein powder to add to smoothies, dishes, etc. The honest answer is most of them are loaded with junk, additives and artificial flavors. There is a much more efficient way to get your added protein through simply adding collagen. This is one of the purest sources we have found and has 9 grams of protein per serving. Better yet, it’s tasteless and super fine (no chunks). Oh wait, did we mention it also helps reduce wrinkles, promotes skin hydration and elasticity, promotes healthier joints, builds stronger nails and healthier hair? Um-hum.

Chippy, Chip
No matter how hard we try, we just can’t say goodbye to the chip. What would we do with all of that guacamole? The crunch, the texture, the satisfaction… We almost gave up hope, until we found these. Gluten-free, grain-free, vegan, Paleo, yeast-free, non-GMO. Although it comes with a warning – do not sit down with the bag. They disappear quickly. P.S. they also have them at Whole Foods.

D to the H to the A
We hear about the benefits of Omega 3’s all the time. And they are legit. Omega 3’s support overall wellness including heart, brain, joint, eye, immune system and mood health. And this little ditty is the Ultimate. It contains 1,000 mg EPA + DHA with the added bonus of 500 IU of vitamin D3 to support calcium absorption, energy level and healthy bones. Pure, wild caught and sustainably sourced. Also safe (and beneficial) for kids.

It’s All Contained
If you were going to do one thing for yourself, especially if you struggling to get your nutrients by food alone, take a multi-vitamin. But not just any multi – they are not all created equal. We have talked about Mega Foods before – all of their products are made from pure food sources (which we love!) – they are not synthetically produced. This is as pure as it gets, “from farm to tablet.” One a day, that’s all it takes to help your body maintain optimal performance.

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.

Yeah, this one is killer.

No-Bake Crazy for Cashew Cups
Ingredients:

  • 1 cup organic raw cashews
  • 8 pitted dates
  • ½ cup organic melted cacao butter
  • 2 tsp vanilla
  • 1/8 cup honey
  • pinch of sea salt

Instructions:
This is the easy part.

Melt the cacao butter. Combine all ingredients in a small bullet blender cup. Blend at high speed until well blended and smooth. Spoon into small cupcake liners. Freeze. Ready in 1-2 hours.

SHARE THE LOVE
Are you lovin’ Heels To Laces? Please share. If you tell a friend and they tell a friend, and so on, and so on….think what an amazing community we will build. Sign up here. Follow us on Facebook and Insta. 

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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