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In The Heat Of The Moment

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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“It may take some courage and faith for you to find your gifts, and then a little more courage and faith to share them. Follow your heart. The universe has a way of confirming your direction with open doors.” ~Richard Carlson (Don’t Sweat The Small Stuff)

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, here’s your truth:

Truth: When’s the last time you did something for yourself?
We go about our crazy lives…hours turn to days, days to weeks, weeks to months…and before you know it, you realize you have not made any time for yourself. Or worse yet, your body fights back with fatigue, medical issues or ailments. Let’s set the record straight. Self care is not selfish. It’s necessary. We all need time to recharge and taking time for yourself is OK.  Just as we fit in all the meetings and the to-dos and the laundry, it’s critical to fit in me-time to create more balance and peace in your life.

Self-care is crucial for our physical, emotional and mental well-being. It allows you to maintain a healthy relationship with yourself (your needs are important too), it allows you to avoid overworking (read: stress, exhaustion, emotional depletion and illness), it elevates your mood and boosts your energy level, it allows you to start living and stop just “existing” and offers you better physical health.* Life is short – take those moments.

Find something every day – whether it’s sipping a tea before you go to bed, scheduling that long over-due pedicure (we like the colors “All the hot spots” and “Best face forward”) or just meditating for 5 minutes before you start your day, to put yourself ahead of your to-do list and take care of yourself.

*Source: Forbes.com

We don’t claim to know everything – so sometimes we have to ask the experts.

We all know exercising is good for us – and most of the focus is typically on health and weight loss…but did you know the benefits go far beyond those simple ideas? K2 Fitness, one of our on-going partners, chimes in on the extra goodness:

There is an important side effect of exercising – how you feel after doing it. Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good. All of these factors combined create your overall feeling of well-being.

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by simply adding exercise. By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

All of a sudden, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with. It’s a gift that you give to yourself with each workout. K2 Fitness offers private and group fitness classes. To learn more visit their website.

Naomi Parker Fraley.

Or otherwise known as the infamous Rosie in the Rosie the Riveter poster. 

This 96 year old powerhouse passed away this January, but her legend lives on as she continues to inspire us as one of the most recognized icons of our time. Would you believe she went unrecognized for 70 years? A report entitled “Rosie’s Secret Identity”, authored by Dr. James J. Kimble, revealed her true identity. The original wartime industrial poster hung in Westinghouse Electric Corporation plants in the 1940’s and was never meant for public display. It was intended to deter absenteeism and strikes against Westinghouse during war time. In the 1980’s it was rediscovered and became what is recognized today as a feminist symbol of power.

The “we can do it” message rings truer than ever today – in a time were women have risen to the top and fought for equality.

You may have noticed this image on our home page – where it continues to shine, symbolizing our passion to unite and empower women everywhere to live the best lives they can live. We adorn you, Rosie.

Sometimes, you just gotta have it.

Live It Up
We all need them (life reminders) and a daily dose is just the way to get it. We peel away the pages of this calendar day by day, as we continue to get inspired and start each day with words of wisdom.

Beam Me Up, Scotty
We are consistently asked about multi-vitamins and which ones to take. Many believe that if you are following a balanced diet, you do not necessarily need a vitamin. However, we all know how challenging that can be and most of us are lacking in sufficient levels of essential vitamins and minerals. Women are specifically low in Vit D, Iron and Vit B’s. So, we do believe taking a multi helps your body function at optimal levels. This vitamin is one of the purest, most well sourced and nourishing options we have found and includes balancing, strengthening and immune health blends. Their motto is “farm to table” as they only use real, fresh, whole foods and blend them into their tablets. There are no additives (gluten free, soy free, vegetarian, dairy free, farm fresh, kosher). Farmtastic!

What The F
Fill me with some fiber. Fiber helps keep things…shall we say, regular. It is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements. There is soluble – dissolves in water and binds with fatty acids to slow down the time it takes to empty the stomach and the rate of sugar absorption by the body;  and insoluble fiber – does not dissolve in water and stays in its original form and moves bulk through the digestive tract & controls pH (acidity) levels in the intestines. Foods with fiber: oats, brussels sprouts, oranges, flax seeds and beans. This is one cereal we have always loved, with 10 grams of fiber and only 4 ingredients.

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.

We know we promised most recipes would be super-easy. This one takes a little more effort – but believe us when we say it is all worth it. This is the real deal. You will not believe it is healthy.

Sticky, Ooey, Gooey Paleo Cinnamon Rolls
(approx 10 small rolls)


For The Dough
For The Filling
  • 1 tbsp organic cinnamon (see previous post)
  • Honey, for drizzling
  • 1/4 cup pitted organic Medjool dates, finely chopped (Trader Joe’s or Costco)
  • 1/4 cup organic walnuts, finely chopped (optional)
For The Glaze
  • 2 tbsp honey
  • 2 tbsp coconut cream (Trader Joe’s)
  • Pinch of cinnamon
  • Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl.  Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  • Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  • Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  • Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  • Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
You’re welcome.
Source: PaleoGrubs.com

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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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