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.
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QUOTE FOR THE WEEK
“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
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.
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.
ASK THE EXPERTS
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.
WHAT WE’RE OBSESSED WITH
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.
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 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.