Are you feeling sluggish, tired, or stressed? Have the last few weeks of cold days made you gloomy? Spring isn’t only for cleansing your body, but also for cleansing your mind and soul. Traditionally, many cultures have adopted the art of cleansing your mind and soul through meditation, especially during the springtime. Now meditation is not something that comes easy for me..at all! I always have about a million things I have to do on my mind. So to stop, sit still and try and quiet my crazy mind is a daunting feat!
Seriously though introducing meditation into your life you will renew your inner self and bring light to the life you live. It can change your perspective for the day which can change your life that day, no joke! So try this, find a mantra that resonates with you, an area that is peaceful, and a comfortable seat. As a suggestion setting a timer for the amount of time you wish to meditate will help to avoid any distractions and interruptions during your session. Typically, most meditations last approximately 20 minutes; However, adjust the time you spend meditating to your specific needs! If this is new to you take it one minute at a time, that is what I had to do. I actually do it after I finish a session of yoga. It is early in the morning, quiet and everyone is still sleeping. Honestly I still only do about five minutes at the most and have found it very helpful as far as my mood and mindset for the day. The key to most changes that you make is to take it one day at a time. Ideally, you will want to have two mantras. The first, focusing on something you would like to bring forth into your life; the second, focusing on something you would like to transition out of your life. These can be prayers, things that have been on your mind that you are asking for guidance for or things that you are trying to let go of and give to God. It is crucial to focus on your breathing during meditation, inhaling when thinking about bringing something into your life and exhaling when thinking about letting something go. After choosing your mantras for the day, you're all set to begin your meditation. Repeat your mantras until your timer goes off and a great thing to do to further your reflection is to journal daily about what things may have come up for you during your meditation. For me it was things like, "how do people do this?.. mantra.. This is so crazy..mantra...I have to do the dishes oh oops..mantra..How much longer?..mantra" Lol! It was really hard for me and sometimes still is but I really am grateful when I put the time aside to do it! The good news is studies have shown that morning meditation helps to lower blood pressure, improve circulation, reduce anxiety and stress, and promote relaxation. Cleansing your soul by releasing those negative feelings in your life while bringing in positivity promotes a healthier and happier lifestyle. So why not give it a try?? Aside from meditation, waking up at the same time every day ensures you are establishing a routine and helps to eliminate those sluggish feelings incurred from waking up late, or after the sun has risen. This also allows me to have time to myself, to exercise have a quiet time and drink my morning elixar in peace! It is hard waking up somedays but the payoff is awesome! Some ancient rituals even recommend splashing water on your face first thing in the morning to wake up and rehydrate the skin. Whatever works for you, developing a routine that includes meditation will ensure you wake up eager to tackle the day with a more positive outlook and vision. Meditation is an art form that takes time to develop and perfect. Remember take it one day at a time, one minute at a time. Simply focus on your breathing and your mantras and you’re well on your way to a relaxed mind and renewed soul this Spring! Thanks for reading!
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The holidays are over, summer is drawing near, and warmer days at the beach are upon us! What better way to feel better, look better, and rid your body of toxins than with this “Spring Cleaning Smoothie”!
Are you struggling to get in your recommended daily servings of fruits and vegetables? Are you skipping breakfast because of time restrictions? Do you feel tired or less energetic? Fear no more! It’s time to be proactive about your health, especially when there’s a smoothie recipe THIS delicious and beneficial for your mind, body, and soul! Start off your morning with this high-quality smoothie dense in nutritional value, drink it midday as a snack, or take it on-the-go to the gym! Enough talk, time to share! SPRING CLEANING SMOOTHIE 1 ½ cups dairy-free milk ½ cup pea or broccoli sprouts ¼ teaspoon ginger powder 1 handful mixed greens 1 apple 3 kale leaves ½ lemon, juiced dash of cayenne pepper ice What exactly will this smoothie do for me, you might ask? Dairy-free milk such as Almond, Coconut, or Hemp Milk are loaded with vitamins, rich in protein, and are packed with minerals. Dairy-free milk is also cholesterol-free and easier to digest! Broccoli and Pea Sprouts are superfoods shown to have anti-diabetic and antimicrobial properties, improving kidney function, and killing cancer stem cells! Ginger and Cayenne Pepper act as anti-inflammatories! Cayenne Pepper also acts as an anti-allergen, anti-fungal, and antibacterial! The additional fruits and vegetables tie in this smoothie providing you with the ultimate cleanse for a healthier liver while riding your body of toxins that have been building up! Want an extra boost? Add in a scoop of your favorite probiotic powder to aid in your gastrointestinal health while enhancing your immune system response! You can find probiotic powder at most grocery stores or health food stores! Don’t make this a one-time thing! Make this “Spring Cleanse Smoothie” part of your daily routine! You’re on your way to a happy and healthier you! Trust me, your liver will thank you later! Thanks for reading! 4/4/2016 1 Comment Free Fuel Up Challenge!!I am so excited to share this new FREE challenge with you! I will have a private Facebook group where I will support you and give you recipes and tips to help you be successful! Plus it is always so great to have a community of people going through all the stuff you are!! This should be fun and ALL ABOUT YOU :) ( for once right?!)!! Let me tell you about the Challenge but first.....
Let me share something with you. This is a secret I used to keep to myself. I was not always moving and shaking the way I am now. You may not believe it, but there was a time when I would feel blah and I was completely dependent on coffee. I would start in the morning, have another around midmorning and then again around 4 pm. Once when I did a budget for myself to figure out where my money was going I discovered that I was spending over 100 dollars a month on Starbucks for one of those sugar-laden lattes. Vanilla to be exact, well... and the occasional mocha. I was a sugar and caffeine addict not because I wanted to be, of course, but because my body was starved for energy and was looking for a quick fix. I was gaining weight, and my sleep was erratic. I was eating sweets and drinking coffee to feed my body when really what it needed was healthy fuel. I realized I had been suffering with an undiagnosed issue for years. Finally, the aha moment came for me. I realized the underlying issue was adrenal fatigue and that I was not alone. There was no need for crazy blood tests or the fancy medications the doctor was suggesting. I just needed to change some things in my own life to get my mojo back. The good news for you is that you don’t have to go through everything I went through to get the answers, because I am about to share my secrets with you. You are about to find out how to have rocket-fuel energy all day long. You may not have adrenal fatigue stage 1, 2, or 3, but who in this world does not have some level of stress in their lives? If you are feeling the crash and burn around 3 or 4 pm, then this challenge is for you! So sign up, buckle your seat belt and enjoy the ride because it is going to change your life. Say goodbye to low energy, sugar cravings, poor sleep, and belly bloat; and say hello to glowing skin and a renewed you. Are you ready? As a health and wellness coach and a student of nutrition I am here to help you get off the sugar and caffeine roller coaster and into the vibrant zone. Sign up here for the fun!! Fuel Up XOXO Jules I know I have talked about detox before but have you considered doing a detox, but wondered if it was right for you? Are you unsure about which foods to eat that will yield the best results? Then this article is for you! With flu season in high gear, and summer drawing near, now is the perfect time to detox your body! A simple detox is the foundation of a long-lasting, healthy, and vibrant life. Not only is it a program specific to improving your inner body, but detoxing is beneficial for the mind and soul as well. First of all, what is a detox? Detoxing is the process in which you rid your body of the harmful toxins that have built up over a period of time, and in turn, you’ll have a healthier inner & outer body, mind, and soul. Detoxing can help to increase your energy levels and fight fatigue, as well as assist in weight loss and strengthen your immune system! Here are 8 superfoods that should be making their way into your shopping cart this Spring! Watercress, Spinach, and Kale are staples to your detox, and can be used in a variety of ways such as smoothies or salads. Aside from the fact that these leafy greens are packed with high-quality nutrients and vitamins, they also aid in lowering cholesterol, restoring energy levels, and help to decrease your chances of developing cancer. Asparagus is one of the most beneficial superfoods, offering kidney and bladder cleansing support. Asparagus can be oven roasted with a little bit of seasoning, which brings us to our next two superfoods, Garlic and Cayenne Pepper! Garlic and Cayenne Pepper act as the perfect bridge from tasteless foods to delectable meals! By seasoning your food with Garlic and/or Cayenne Pepper, not only are you aiding in detoxifying your body, but you’re ensuring that your meals taste delicious! The sulfur found in Garlic works specifically to rid your body of toxins, while Cayenne Pepper helps to support weight loss and promote heart health! Can’t seem to stomach eating raw garlic? Try garlic in pill form, which can be found at most health food stores! Dried fruit is the perfect alternative to those tempting, yet unhealthy grab-n-go snacks! For example, dice up some dried Peaches and throw it into your morning oats, or snack on dried Apples throughout the day! In moderation, Dried Fruit helps to reduce excess fat and lower cholesterol while aiding in the detoxification process. Carrots are rich in glutathione which aid in the detoxification of the liver! Additionally, Carrots are loaded with Vitamins A, C, & K! It’s best to consume carrots raw, perhaps with avocado or hummus. Keep in mind, it’s crucial to eat all of the foods mentioned above, raw, as heating can destroy some of the beneficial properties they contain! Aside from these 8 superfoods, make sure you are drinking at least 64 oz of water, per day. If you’re finding that the taste of water is unappealing or mundane, add some sliced Strawberries to a gallon of water and refrigerate it overnight. The next day, you’ll have a gallon of ice-cold Strawberry-Infused water that’s just as delicious as it sounds! Enjoy your detox and remember that when it ends, it doesn’t mean you should suspend your healthy eating! Make it a habit to look good, feel great, and eat nutritiously plentiful foods! Happy Spring! PS I have a free 24 Hour Mini Detox available on this website and on my Facebook page!! Check it out!! You know how nice it feels to drive your car home after getting a tune up? The oil is squeaky clean, the fluids have been topped off, windshield wipers have been changed, tire pressure is at that perfect level, and it’s been washed inside and out? Well, just like our cars need a tune up, a seasonal detox allows our bodies to become shiny and new again too. It allows our body to reboot our metabolism, boost our immunity, clears the cobwebs from our minds, gives our skin a chance to glow, and allows us to lose weight effortlessly.
Are you afraid that it will be too hard or that maybe you aren’t worth it? I know for a fact that you ARE worth it, because I know deep down you are just like me. You want to be happy. You want to feel energetic, vibrant, and full of joy. Do you remember what that feels like? You can be confident in the fact that you are worth it. You are enough! AND, I will be with you every step of the way supporting you, answering your questions, and cheering you on, because I know you can do this. Maybe a little fear comes up for you at the thought of not being able to eat your favorite foods. Are you concerned about giving up your daily coffee, chocolate, or evening cocktails perhaps? Are you afraid I’m going to make you drink juice and smoothies all day? Maybe you think that you will feel hungry or deprived. No worries, my friend, because I’ve created this detox so you can pick which level of detox adventure you want to go on. Having all these feelings are natural, but you know what is not natural? Feeling like we have to constantly count calories, not eat any fat, and go around in circles from one diet to the next. The thought of doing that for the rest of my life sounds just plain exhausting! There is no reason to be scared because you will NOT feel deprived. We are going to keep it simple and eat wholesome, nourishing foods. The only thing you have to lose is some unwanted poundage, dark circles and puffiness under your eyes, and that feeling of lethargy that has been dragging you down. You will discover your blueprint for the foods that work for your unique body. I have everything you will need: a step-by-step guide, the recipes, a shopping list and meal planner, as well as a transition recipe packet & food diary. I will be with you every step of the way with daily e-mail support and to cheer you on. Check out all the details by clicking the button below or if you are reading this in my newsletter just go to juliesweber.com and check it out in the health coaching tab! This is the last run of my Fall Balance Basics program! I will be releasing my Winter New Year, New You program in January of next year. So if you want to end the year feeling fabulous register now and change your life forever! 11/25/2015 0 Comments Happy Thanksgiving!I just wanted to send a short and sweet note for Thanksgiving. I know it's a time for family and friends and I don't want to take away from that. I just want to say thank you for hangin' with me this year! This has been a big year for me as far as learning, changing and growing in every way. My continuing search for balance has made me learn how to stay flexible and more open to trying new ways to do things. Hard changes but incredibly beneficial to my family and myself. My goal for next year is to be here even more often with more information that will serve you and your families.
So thank you! Have a great Thanksgiving and know that I am so thankful for you! I did want to share an article I found about drinking and avoiding hangovers :). May be helpful over the holidays for those who partake. https://www.bulletproofexec.com/alcohol-without-the-hangover-bulletproof-partying-business-networking/ I am going to test some of these and I will let you know how they work out. In case you didn't know, yes I drink, yes I have chocolate and yes I believe in treating yourself. So have fun this weekend, relax this weekend! Then come back here because I am planning on doing a free 7 day detox to recover from this family fun! Love you guys! Thanks for reading! 11/17/2015 0 Comments The Skinny on ProbioticsI was talking with my mom this afternoon about probiotics and thought that this would be a great subject to write on. I am a huge believer that everyone should consider being on a probiotic! Here is the DL on the gut and the importance of plant foods first :).
The human gut is home to over 100 trillion microorganisms. We have so many microorganisms living in us that only 1 out of 10 cells in our bodies is our own. It stands to reason that the delicate balance of this microscopic flora would have huge effects on our health. Recent studies have shown promising links between having the right balance of gut flora and being skinny. It is known that diet also has a huge impact on the type of flora inhabiting our intestines. Combining these two facts can be the key to your weight loss. It seems that a diet high in plant foods has 3 ways it interacts gut flora: first, the fiber only found in plant foods is digested by the good flora in your gut. This process releases propionate. You probably don’t care to know all the fancy names, but you should care about what this short chain fatty acid does for you. It has 3 main functions directly related to your weight: it decreases cholesterol, slows your digestion by making you feel fuller longer, and inhibits the formation of new fat cells. The digestion of fiber from your plant intake also forms a second short chain fatty acid called butyrate. Butyrate inhibits the growth of cancer cells in your colon and has amazing anti-inflammatory properties. The third way plant foods work with your gut flora to curb obesity is by feeding good bacteria and starving the bad. In a study of the flora in thin people versus obese people, it was found that skinny people have a higher amount of bacteroidetes in their colon and obese people have a higher amount of firmicutes. It is known that polyphenols found in fruits, green tea, and vinegar (a good selling point for the morning elixir with raw apple cider vinegar) promote the growth of bacteroidetes and suppress firmicutes. Wow, that was a mouthful. To put it in plain English, plant food grows gut flora that makes you skinny while hindering the growth of gut flora that makes you fat. Sorry for all the big words, but some of you, I know, will want to check my sources. I have two links below that give more in-depth explanations and cite the pertinent research. So, the burning question is: should I take probiotics or not? Well, the answer I believe is yes but it can be complicated. I have long told my clients that not all probiotics work the same for everyone. Just like bioindividuality when it comes to food, the same logic applies to the kind of probiotics you should take. Lactobacilis acidophilus is better after taking antibiotics and for preventing bladder infections in women. Lactobacillus plantaris is great for its anti-inflammatory properties and is best for people with inflammatory bowel conditions like Crohn’s. Most people will benefit from taking a probiotic, but equally important is to frontload your diet with a lot of plant-based nutrition. That is the key to remember, a probiotic will help support your digestive system but you can never forget your fruits and veggies! I take a probiotic and switch it out every other month with another of my favorites. And just so you know it took me awhile to find one let alone two that worked for me. (My two personal faves are Garden of Life Raw probiotics, and PB 8) If you have been following me long enough, you know how I feel about seasonally detoxing your body and resetting your digestive system. The fiber and polyphenols in your fruits and veggies will work with the probiotics and your morning elixir to do all the wonderful things that new research is showing to be true. And remember if you are having a hard time getting those fruits and veggies into your diet, add a smoothie as a snack or breakfast. Delicious and yummy for your gut! Nothing can replace eating a healthy diet loaded with a rainbow of fresh, clean plant food, but when things aren't feeling right, adding probiotics just might do the trick – and help shed a few pounds, too! http://nutritionfacts.org/video/fawning-over-flora/ part 1 of three (follow the links to get to the research) http://doctorklaper.com/answers06.html/ 11/6/2015 0 Comments Steps Toward BalanceGood morning!
I was thinking today that finding balance in our lives is pretty hard sometimes and keeping it seems like a crazy dream. At least in my life, maybe you are blessed with the gift of having it all together and Yay! for you and if that's the case you can go about your day and relish every moment of it :) If you are more like me...this is for you! My days usually start with good intentions of good things, some quiet time, some exercise and a promise to myself I will stay focused on the positive things and just take one moment at a time. I will not lose my patience, I will not scream at my kids, I will not waste all my time on Facebook, I will be productive with my time and not be a crazy, dangling on the edge of my sanity mother and wife today. I believe these are all good thoughts but really by the time I drop my kids off at school I have pretty much failed at one or two of these. And watch out if I don't get my morning routine in I am so, so much worse. I thank God every day I found that Makeover your Mornings course by Crystal Paine, it changed my life. I am in a study right now that talks about imperfect progress. That is my life most days! I am going towards something but I stumble and fall (like scream at my daughter, because why can't she just not do the thing I told her not to do about 1 million times, why?? The worse part is she is telling me why as my head feels like it will explode ). It's like that whole concept of failing forward, don't beat yourself up, learn what you can and move on. You will do better next time or at least the next time after that hehe. Give yourself credit for trying and then keep trying. Because chances are if you beat yourself up you may give up and you deserve better than that and so do your family and friends. It's back to that concept of capturing those negative things you say to yourself, write it down and then change it. Make it positive even if it's something like "I did not scream as much today," or "I was not completely out of my mind today," these are mine ;) but you get the gist. Start where you are and it will get better. If you aren't so hard on yourself I believe you won't be so hard on the people you love. If you are finding yourself off kilter more then usual consider that there may be more off balance in your life than you are aware of. At IIN they gave us a circle of life worksheet that has spokes leading to all the things that can mean a happy and healthy well balanced life. From time to time I like to go back to this to find out what is lacking and what has improved. I will attach it here for you guys and if you would like, check it out. Some times it's the things you do not think about that have you all out of whack because you forgot that they were important. If you want to talk to me about your findings schedule a free 15 minute chat, or make a comment below I would love to hear from you! https://www.dropbox.com/s/0wct6b8uw9rwohh/11_the_circle_of_life.pdf?dl=0 Thanks for reading and have a great day! Hi there! Hope your halloween was so much fun! Ours was different this year, it was so much faster! My girl just ran from house to house, she was so excited. My boy was just trying to keep up with his sister and kept telling her to slow down. So funny :) We finished in 45 minutes!
But now that everyone has so much sugar in the house I thought I would talk about your gut. I know at this time of year it is hard to say no to all the sugary goodness that is surrounding you. Halloween is especially hard when you are overwhelmed with the many choices of all the deliciousness. I am sure at all the other times of the year it is much easier to deny yourself by just not buying those tasty little evil treats but, when they walk into your house carried by those cute little faces it's all over. Believe me, I can stay on track most the time but tis' the season for a few extra pounds wrapped in tiny little bite sized packages. My personal faves are Reese's peanut butter cups and I don't even eat peanuts anymore! I love those things though! So here starts my thoughts on my gut and how to keep everything in balance. First of all if you are going to treat yourself don't over do it. Chew them slowly, savor them, I am all about allowing yourself these kinds of things but use good judgement. If you go for the 90% good food 10% fun, be realistic about how much is 10%. Secondly, keep moving! Keep up the exercise during this crazy season it will definitely help you keep the pounds away. And this will help your digestion too! Lastly remember what sugar can do to you, the highs, the lows, this season is crazy enough without you getting burned out early because of sugar over load. This leads me to the ups and downs during the holidays and sugar does play a big part in that. Your gut, aka "inside your belly", has been proven to be your bodies literal "second brain". For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn't even produced in the brain? Serotonin is actually produced in the gut. What we put inside of our bellies is directly related to our emotional health. Our gut consists of bacteria and we need that bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other will be also. Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. There have been many scientific studies that have linked mood problems to gut problems and vice versa. Is your gut balanced with 85% good bacteria and 15% bad bacteria? That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. The best way to make sure that your gut is getting the healthy nourishment it needs is through probiotics. Probiotics can be in pill form, (my fave is Garden of Life Raw probiotics, but everyone is different so you may have to try a couple of kinds to see what works for you) or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages. Two things I have added recently are kimchi and kombucha, I love both! Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind aka your mood. And with all the stress of the holidays we need all the help we can get! Not to mention it would be nice not to be bloated in those new outfits you bought for those fun parties coming your way, right?! Thanks for reading and have a great day! 9/30/2015 0 Comments The Fall Balance Basics is up!!I am so excited! I have been fighting with my computer for days but finally I have everything up and running...I hope :). I guess I should say I believe everything is up and running, we shall see,haha!
I am sorry it is later than I promised but my so not tech savvy self had many issues. Anyway, I am excited about this one. I feel they get better every season, I hope you all feel the same. So please take the time and check it out today. This is also a reminder about my digestion webinar tomorrow. It is my first one ever and I am so excited and completely scared all at the same time. I am thinking it may be fairly entertaining just because it is my first and I am so nervous :). Here is the link if you want to join! http://app.webinarjam.net/register/19464/cea50d065 8 You will have to excuse my voice tomorrow, I somehow caught a cold. The bright side my kids are both healthy. Better me than them! I think I have been overdoing it lately and this is my body telling me to slow down. I have been using my oils, resting (sleeping in) and drinking plenty of liquids and this has been working well so far. Two other things before I go, the smoothie challenge officially starts October 5th, if you tried to sign up and have signed up for my newsletter before just email me at julie@juliesweber.com and I will send you the challenge. Secondly the last blog I mentioned a morning makeover course I was taking, but forgot to give you a link. It was by the Money Saving Mom and now she is not listing it anymore but I will contact her and see if she will share it again with me to share with you. Thanks for reading and have a great day! |
MeI am a wife and a mother of two, one boy one girl . They are the loves of my life! And also the reason I do what I do. I have to be able to keep up! Archives
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