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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.

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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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Holy Cow!

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
“New Year. A fresh start. A new chapter in life waiting to be written. New questions to be asked, embraced, and loved. Answers to be discovered and then lived in this transformative year of delight and self-discovery. Today carve out a quiet interlude for yourself in which to dream, pen in hand. Only dreams give birth to change.”~ Sarah Ban Breathnach

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. This week is a we ask you to question a truth.

Truth: Do you eat too much processed food?
Research published in BMJ Journal shows that ultra-processed foods make up 58% of all of the calories and 90% of the added sugars the average American consumes in a given day. And 75% of the average American’s sodium consumption (which is about 1.5 times the RDA of sodium per day, according to the CDC {Center for Disease Control and Prevention}) comes from processed foods, per Harvard University*.

Yada yada – “don’t eat processed food” – you hear it all the time. But have you wondered why you can’t lose that extra 5 pounds or can’t get rid of that extra layer on your stomach? Our bodies do not know how to process processed foods – so we store them as fat.  If you simply removed processed foods from your diet, betting you would see a significant change.

*Source: Women’s Health

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. You all know, we do not condone diets. It’s one of the most searched terms in a new year, and one of the most dangerous – as it implies “temporary”. We’re here to tell you, you never have to go on a diet again.

What can you do? This week, we asked Laura Deutsch -certified health coach, busy mom, and healthy eating enthusiast, what is the best way to tackle 2018 with a healthy eating vengeance that is “doable” and allows you to stick with it.  We like the way Laura thinks.  This is what she said:

Eat More in 2018. (hallelujah! a woman after our own philosophy!)
If you have made a new year’s resolution to ‘eat better’, odds are your resolution will not last.  I know, the truth hurts! I also bet that by ‘eating better’ you probably decided to not eat certain foods groups (sugar, meat, dairy, wine!) – whatever your vice, you are done with it. Unless you are on a program for medical reasons, it is hard to stick to never eating certain foods, especially when you love them, without quickly breaking resolutions and …feeling like you failed.

So this year, perhaps you make your resolution to eat MORE!  More vegetables, that is. Why vegetables?

  1. They are the healthiest foods on earth
  2. They contain tons of fiber which most of us do not get enough of
  3. They contain water which helps us hydrate (you should be drinking half of your body weight in ounces every day)
  4. Eating lots of veggies may reduce your risk of heart disease, stroke, high blood pressure, certain types of cancers, and risk of bone loss

What is so incredible about merely adding vegetables to your diet? By default, you will not eat as much of the other stuff because you are full from the good stuff!

So just how many vegetables are enough?  Try to consume between 5 and 13 servings of vegetables per day.  That comes to about 2 1/2 to 6 1/2 cups daily.   According to the CDC (Center for Disease Control) less than 14% of Americans consume enough. So now the question remains – how do you do this?

  1. Have a smoothie for breakfast.  You can easily throw in 2 1/2 cups of spinach in one smoothie, not even taste it, and already meet the minimum requirement by 9 AM.
  2. Have a salad at lunch every day.
  3.  Have crudite at 5:00 – cut up vegetables and yogurt dip – and watch it disappear (kids will devour it too!)

Incorporate even just one of these ideas into your way of eating and you are winning.

Jump starting your health and including more vegetables in your diet can feel a bit intimidating – so I created the Fresh Start 28 program: a 4-week online course that includes videos, recipes, meal plans, and step-by-step directions on how to seamlessly include tons of vegetables into your diet. And lucky Heels To Laces subscribers get $30 off the program (thank you HtoL!). Make 2018 your year to eat more, not less.

Laura owns Instill Health and specializes in showing moms, no matter how busy they are, ways to incorporate healthy, balanced meals and snacks into their diets.

WHAT’S TRENDING
A healthier milk?
There is no doubt there is a ton of research on dairy and its inflammatory properties.  Classic symptoms of dairy sensitivity include respiratory & digestive problems, mucus build-up, gas, bloating, diarrhea, fatigue, joint pains, and skin issues. There are two components in dairy that can lead to these issues: casein (protein) and lactose (sugar).

Many avoid dairy because they experience symptoms after ingesting milk or cheese.  Many people have a lactose intolerance – they don’t produce the lactase enzyme required to break down lactose. People who do produce the lactase enzyme but still react poorly to milk are responding to the two proteins found in milk, casein (with a molecular structure similar to gluten) and whey. Many may think they have a lactose intolerance, yet it might be a difficulty digesting the protein casein.

Most people with lactose intolerance can eat foods that contain casein & whey (the proteins, not sugars). A lactose free product does not necessarily mean it is dairy free. A dairy allergy is often related to the casein.

Most of the milk we ingest is from cows that naturally mutated to produce a mix of A1 and A2 casein proteins. Published research suggests these A1 caseins can be the culprit for a large percentage of the population with digestive issues.

There is a milk called A2 that has received a lot of press lately. Their milk comes from cows that naturally produce only the pure A2 protein and none of the A1. You can find out more here (ps – there is a $1 off a half gallon on their site). The jury is still out – as this is a newer product, but it does get us thinking. We’ve tried the A2 milk and it’s quite delicious, with no discomfort issues as with other milks. However, more research is needed to determine if this addresses the inflammatory properties of dairy. For those that are lactose intolerant, it may not matter. For others who have a reaction to casein, this could be something interesting to watch.

We still believe in reduced dairy in your diet – however not all dairy is created equal. Butter and many cheeses contain zero grams of carbohydrate, which means they contain zero grams of sugar. And zero sugar means zero lactose, or at least close to it. In addition, the higher the fat content, the less the lactose.

A food sensitivity test can help you determine what your body reacts to – it can be pretty eye-opening. If you need a resource, contact us: info@heelstolaces.com

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

Calm Down
More than ever we are seeing people stressed out, overwhelmed, over-booked, over-inundated and unable to de-stress. We are not sleeping, not eating right and overly anxious. If you are experiencing any of these, you can get relief. This product, labeled the “anti-stress drink” is a natural magnesium supplement that has natural calming properties. It can also help with constipation.

Get A Little Wild
We have scoured the land for a healthy granola –  most of them have additives, high sugars, syrups, soy lecithin. Oh, did we stumble on a find. All the buzz words we look for: grain free, gluten free, non GMO, sugar free and even vegan. It’s time to get a little wild.

A Little Sweetness
Sometimes you need something sweet but just don’t want to go overboard. These cinnamon gems hit the spot. They offer the crunch, the sweetness and the snacking craving. Yes, we are bananas.

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 has now become a staple in our fridge. Green Pea and Parsley Hummus. Stacked with protein, tons of vitamins, dose of veggie overload, addictive and so, so very easy to make. Game changer.

Ingredients

1 1/3 cups thawed frozen green peas
1/2 cup chopped fresh flat-leaf parsley
1/2 cup tahini
1/4 cup warm water
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
3/4 teaspoon kosher salt
2 garlic cloves

Chopped Raw vegetables

(note: Trader Joe’s has organic frozen peas and organic tahini in a jar)

Directions

Place peas, parsley, tahini, 1/4 cup warm water, olive oil, lemon juice, salt, and garlic in a food processor; process until smooth. (Blend in more water, 1 Tbsp. at a time, if hummus is too thick.) Serve with raw vegetables.

Best to double the recipe.

source: Cooking Light

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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