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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
“Surround yourself with people that reflect who you want to be and how you want to feel. Energies are contagious. ” ~Rachel Wolchin

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.

Dare: Be grateful.
It is so easy to go about your day and focus on the things that may not have gone well. What if you turned your perspective around and focused on three things that did? Every night, right before you go to sleep, name three things you were grateful for in that day. You will be amazed how effective this is – not only does it give you positive vibes to end your day, it helps you fall asleep faster by focusing on the good and giving you a sense of calm.

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

In An Instant
So, we are a little obsessed with the Instant Pot – thanks to a very good friend of Heels To Laces (looking at you NG!). We turned to certified health coach and founder of “Flavor Your Health“, Rebecca Ryan, to help us navigate the benefits of this popular device. Here’s what Rebecca shared:

One of the best ways to maintain your health and weight is to cook your own meals. Yet, finding time for meal planning and cooking in today’s busy world is daunting. Enter one miracle device that helps you whip up meals that taste as if you were slaving in the kitchen for hours. The Instant Pot is a game changer. And not just for saving time – for health benefits. Pressure cookers cook food thoroughly and evenly – allowing foods to retain 90% of water-soluble vitamins and phytochemicals and locking in flavor. It also helps eliminate harmful microorganisms and bacteria (buh-bye lectins!).

The airtight canister seals in high temperatures, allowing for rapid cooking (an answer to your prayers when it’s 5:00 and you’ve had nothing planned for dinner). It can cook anything from hard-boiled eggs, soups, pasta, meats and even yogurt. There are endless recipes online, with easy instructions. Most often, you simply need a few minutes of prep before you press the “on” button and walk away. The Instant Pot comes in multiple sizes including the 3, 6 or 8 quart. If you are looking for leftovers, this 8 quart is your best choice.

Still feeling confused or like you want someone to personally demonstrate? This cooking class on March 21st is for you.  More of a private lesson kinda person or seeking personal chef services? It would be my pleasure: rebecca@flavoryourhealth.com  / flavoryourhealth.com   

WHAT’S TRENDING
Walk along the alternative milk aisle of the supermarket lately, and you may notice a new player in town next to the almond milk, cashew milk and hemp milk. Enter oat milk.

Why oat milk? It’s a non-dairy, non-soy, plant-based alternative to cow’s milk. It’s packed with fiber and contains vitamins B, thiamin and folate and the minerals magnesium, manganese, phosphorus, zinc and copper. Not to mention, it is creamier than the typical non-dairy options out there.

Sounds pretty epic, doesn’t it? They jury is still out. Since it’s so new, there will continue to be information on the health benefits. For now, it is a nice find. Word of caution – the original inventor of oat milk, Oatly (literally impossible to find as it’s sold out everywhere), is the purest version out there even though it does contain 1.5% rapeseed oil (as confirmed by the company). Many copycat brands have additive ingredients like gums, sugar, lecithin, oils and well, crap. Same goes for other non-dairy “healthier” options. Always read the label. What might seem healthier is often quite the contrary.

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

Live Like Lilly
HtoL knows the importance of influencing youth to make healthy choices in fitness & nutrition. Our Youth Fitness classes are a highlight for us as we find the most incredible personalities and talent within these young adults. Lilly, a twelve year old entrepreneur, started her own organic bath salts and scrubs when she struggled to find organic options in the store. Yes, twelve. Lilly’s products are made from epsom salt, organic jojoba oil and lavender essential oils. And they smell incredible. To order, simply email Lilly: LASNatural@gmail.com. Let’s all #LiveLikeLilly and make dreams come true.

Almond You Glad We Told You?
If you are going to do all this gluten-free cookin’, you need a good flour. We have tried and tested multiple options out there and keep coming to the same one. This almond flour is the bomb and comes in a 5lb bag – ’cause as we all know, it goes fast. Blanched or unblanched, it never disappoints.

Ahhh-Choo!
Spring is in the air (officially on March 20th!) and with this mild, no-snow winter, allergy sufferers are in for a doozy. You do not have to ingest the best of pharma to get amazing benefits. This homeopathic remedy is a tried and true allergy defender. It’s all-natural and powerful – dare we say even better than the conventional popular picks.

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.

Bring these to a party. You may get a kiss on the lips.

Cookie Delight
Ingredients:

  • 2 1/2 cups of almond flour
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of baking soda
  • 8 tablespoons of unsalted butter, melted (or 1/2 cup of coconut oil or vegetable shortening, melted)
  • 1/2 cup of honey (or other sweetener)
  • 1 egg (can substitute one flaxseed egg)
  • 1 tablespoon of vanilla
  • 1 cup of chocolate chips (omit for SCD) or Good Stuff chocolate chopped into small pieces

Note – for those who eat oats, you can add 1/2 – 3/4 cup of oats to the batter for that extra thickness.

Instructions:

  1. Preheat your oven to 350°F
  2. Combine all the dry ingredients in a bowl and blend with a spoon.
  3. Add the wet ingredients and blend it well with a spoon.
  4. Drop about a tablespoon of batter in each cookie spot on the cookie sheets. Space them about 1 1/2 inches apart.
  5. Bake for 12 to 15 minutes, or until they are starting to brown around the edges.

Caution: you will not stop at one.

Thank you, ComfyBelly.com

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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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A Few Of My Favorite Things…

Ala Oprah style (without the freebies)

The more I read and learn about health and fitness, the more amazing products and trends I discover. Many of you have been asking, so here is a list of some of my current favorite things:

Green Vibrance
Green Vibrance is the “original concentrated green superfood”. It contains 58 certified organic, concentrated foods and extracts, all of the highest quality, along withan industry-leading 18 billion probiotics per serving. It’s a nutritional powerhouse that improves energy and endurance, strengthens immunity and improves digestion and circulation. According to the package, Green Vibrance has more nutrient density than any other green-food product on the market.

Where to get it: Found the best price on Amazon – but also available at the Summit Health Shoppe on Springfield Ave in Summit (which is one of our sponsors offering Heels To Laces members a discount on products! hint, hint).

Latest version with protein:
I originally used Green Vibrance daily and mixed in my own protein…until Maximum Vibrance came out! Each serving has 23 grams of protein, in addition to the original multi-vitamins, antioxidants, enzymes and probiotics to increase vitality, energy and achieve
optimum health. Maximum Vibrance contains 120 ingredients including 80 plants, 26 antioxidants, 6g of fiber, 7 servings of fruits and vegetables, 7 vegetable based digestive enzymes, 23 grams of protein and is gluten free.

Where to get it: Amazon & Summit Health Shoppe

Whey Factors 100% Whey Protein
I have searched high and low for a pure high quality protein without artificial or added ingredients. And I finally found it:

Whey Factors, 100% natural whey protein powder, is a pure source of high quality whey protein. No GMO, BSE, rBGH or added sugar. No artificial preservatives, colors, sweeteners, starch, wheat or yeast. It is unflavored but still tastes good. It’s perfect to add to a protein shake or smoothie (suggest blending with fruit and/or milk to make it more tasty).

Where to get it: Summit Health Shoppe

Natural Vitality CALM – Anti-Stress Drink
Natural Calm is the most effective, fast-acting, pH-balanced magnesium available. It is a 100% natural, water-soluble magnesium powder of the highest quality. Magnesium is said to have powerful healing properties and most Americans do not ingest nearly enough of this beneficial mineral. It is said to help you:

  • sleep better
  • relax the nervous system
  • elevate your mood
  • build bigger, stronger muscles
  • have better flexibility
  • help with regularity
  • return the body’s natural pH balance
  • hydrate
  • and prevent several health conditions like diabetes

I use it as a natural anxiety remedy – and it works brilliantly. It comes in raspberry lemon or lemon.

Where to get it: In addition to the larger container, The Summit Healthe Shoppe on Springfield Ave sells single-dose packets for $1.00 each. Awesome for travel and convenience 😉

NOW Foods Liquid Vitamin D-3 1,000 IU Dropvitd
I was continually looking for a vitamin D my kids could take since my son couldn’t swallow any pills. I found this vitamin D with a dropper – which lasts forever and is super easy to dispense. The kids love it! And you all know by now after reading our blog how important Vitamin D is.

Where to get it: Summit Health Shoppe and Amazon.

Cruncha ma-me Edamame Veggie Snack salt n pepper
Yum, yum, yum! Salt n’ Pepa here!

Rich in protein (8 gram per bag) same as a large egg, high in fiber (3 gram per bag – same as an apple), gluten-free, non-GMO ingredients and great edamame taste!Perfect filling snack when you need a little somethin’ somethin’. Comes in several flavors including Salt and Pepper, my personal fav.

Where to get it: Kings, Whole Foods & Amazon

Trader Joe’s Reduced Guilt Chunky Guacomole97951-reduced-guilt-chunky-guacamole-di2
I eat it by the tub.

Made with low fat greek yogurt, it has 50% less fat and 40% fewer calories that the regular guac with the same awesome benefits and it is DE-Lish! Simplest ingredients ever: low-fat Greek yogurt blended with hand-scooped avocados, tomatoes, red onion, cilantro, garlic, black pepper, fresh lime juice, and a bit of jalapeño.

Where to get it: Trader Joe’s, of course.

Yurbudsyurbuds
Not gonna lie – our super amazing, young, hip, gorgeous cousin works for the company. She sent me a pair and I loved them. Ergonomically designed silicone ear buds to fit women’s ears. They twist into place so they won’t fall out during the most intense workout and feature water-resistant protection that lets you train in any conditions. Other features:  includes two sizes of enhancers, sweat, water and germ-resistant, “ambient noise awareness” and four-foot cord. And they’re super-cute too. Love the packaging.

Where to get it: They are all over – but found them at Target.

Riondo Prosecco
Pretty sure I wrote about this one before. Perfect summer drink. Cross between white wine, champagne and beer. My husband loRiondo Prosecco-500x500ves it too, so it passes the “manly” drink test. Refreshing and light, not too sweet, and no morning hang-over (even when you drink the whole bottle – for those seasoned drinkers like myself ;-).

Where to get it: I buy it by the case for a 15% discount at A&P Liquor in Summit right off Summit Ave by the Delta gas station (looks like a dive, but it’s a great deal!).

Tabata
Had to include this one. For the past couple of months, I ditched my old-school one-hour workouts and replaced them with 30-minute Tabata classes– a form of HIIT (high intensity interval training).  Tabata has anaerobic and aerobic benefits – it is a perfect combination of cardio and strength training. Most of you know Lisa and I teach Tabata locally and our clients have had tremendous results! At the end of our first 8-week program, our Tabata Bootcamp group lost a total of 41 inches and dropped 7.9% body fat!

I have literally cut my workouts in half and have seen a huge difference.

Where to find it: Summit, NJ with Lisa and Debra. Email us for the latest schedule:  info@heelstolaces.com 😉

To leave a comment on this article or any other blog entry, please fill in the “Leave a Comment” box under each blog entry on our site: Heels to Laces

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Give Me An “M”!

How to Stay Motivated 

Day to day it becomes difficult to keep motivated toward your health and fitness goals. You are not alone. So, below is a list of suggestions that might just trigger that “ah-ha” factor. Remember, it’s an 80/20 rule. Keep on track 80% of the time and indulge a bit 20% of the time. Everything in moderation. It’s about a healthy lifestyle, not a diet.

  1. A friend of mine, and co-soccer coach, recently put his current weight and % body fat on the screen saver of his iPhotoddne. He realized it’s the thing he looks at most often every day. It’s his motivation to improve. FACT: People look at their phones, on average, 110 times a day.
  2. Schedule a regular workout routine…and don’t let anything get in the way. Often when you say “maybe I will do it later” without a committed time to exercise, it is very easy to get wrapped up in your day and run out of time. Schedule it on your calendar and make it happen.
  3. Set yourself a goal with a deadline. Whether it’s a wedding, an event or a reunion, set a goal on what you want to achieve by that date. It can be lose 10 pounds, go down a dress size or gain more definition in your arms. “The difference between a dream and a goal is a deadline.”
  4. Chart your progress. This can be lifting heavier weights week to week, longer mileage on the treadmill, extra workout or weight lost. Literally keep track of your accomplishments. Look at it as a daily reminder of how you are kicking ass.
  5. If weight loss is your goal…lift the weight you lost. Or want to lose. It’s a literal way to show yourself how much extra weight you were or are carrying.WW
  6. Put a motivational quote or picture on your mirror or desktop. Something that really resonates and keeps you on track. Note mine to the right ->
  7. Get a fitness device. Whether it’s the FuelBand, FitBit or a pedometer, set yourself a goal to hit and hit it every day. Then try to beat it. It’s like having a trainer in your pocket (or on your wrist). For more information on devices, check out our blog entry under “devices”.
  8. Only check the scale once a week (I think Fridays are a choice day). This keeps you in check throughout the week and gives you something to look forward to in seeing your progress.
  9. Think about how hard you pushed yourself in your workout – do you really want to give up all that hard work for a bag of chips? Don’t let the chips win.
  10. Track your monthly costs for your gym membership, trainers and classes you attend. Let the number be a reminder of how much you have put into your health. Seeing that investment is a really good motivator to not let that money go to waste.
  11. Make yourself accountable. Announce publically what your intentions are: I am going to run a 5K, I am going to fit into my skinny jeans by April, I am going to cut sugar out of my diet. If you participate in Lent – this is a great time to commit to something (starts March 5th). For me, it’s giving up the chips and night snacking. Damn. Now it’s out there.
  12. Think about how awesome it feels after a workout. Stress is relieved, you think more clearly, you feel accomplished, you feel strong and anything becomes possible.
  13. Momentum. It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive.
  14. The “wow” effect. Think how powerful you will feel when you run into someone you haven’t seen in a while and they gawk at how good you look. Or, hell, even a stranger.
  15. MUSIC. There is no doubt there is a song that will get you going. Or a playlist. Put it on…and let it psyche you up. Music changes everything.

Keep this list for reference and feel free to add more. We love to hear your thoughts.

To leave a comment on this article or any other blog entry, please fill in the “Leave a Comment” box under each blog entry on our site: Heels to Laces

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