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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
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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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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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