Thursday, August 21, 2014

Top 6 Ways To Lose Weight Naturally

*Eat consistently: enjoy balanced and healthy meals including breakfast, lunch and dinner (with a mid morning snack and / or afternoon snack if needed). This will keep your blood sugar levels stable and your metabolism revved so that your body is in burning mode, aiding natural weight loss. It is also important to make health supporting food choices which brings me to point 2…  

*Eat nutrient dense whole foods: I believe in the power of “SOUL Foods”: Seasonal, Organic, Unprocessed and Local for fueling our life force. We need a balance of macronutrients (healthy fat, clean protein, and complex carbs) and a wide range of micronutrients (vitamins and minerals) for vibrant health. Fiber in plant foods helps to create satiety and maintains a healthy digestive tract, while the water content helps to hydrate the body. Plant foods should be the base of our diet, as Michael Pollen says so brilliantly, “Eat food. Not too much. Mostly plants.” The key to choosing the best produce is freshness and quality (free of toxins)!   





*Drink water: toxins get stored in fat cells, so as you burn fat, these harmful toxins are released into your body. It is important to eliminate them efficiently by drinking enough water to ensure a healthy weight loss and detoxification process occurs. Filtered water is ideal. Even better infuse it with fresh herbs, slices of cucumber, citrus and / or berries for added nutrients and a flavor boost. Herbal teas are magically therapeutic and good for the soul. Broth based soups, snacking on raw veggies and drinking veggie juice are great ways to hydrate through food.  

*Move your body: I’m not going to tell you to hit the gym hard or do an intense work out every day of the week. I’m going to suggest that you move your body daily in any way that you like. Have a lot of sweaty sex, go to Soul Cycle, walk along the beach, bust out your best moves dancing, walk the dog or play with the kids. Just put it on the calendar and make it happen. Getting active will help you to lose weight naturally. I advise adding some weight training or strength exercises to your weekly routine to help your body to burn baby burn those excess pounds away. 





*Sleep and rest: in this busy world we live in, we need to prioritize chill time like an important meeting with the CEO of an important company.  This includes making time for yourself to enjoy life at a slower pace and embrace the moment with all your senses engaged. Rest can make you more productive when you have to work, rather than slugging it out for hours on end and experiencing a burn out. Sleep will make you feel more energized, as it repairs and rejuvenates the body and mind, so that you can function optimally. It’s a know fact that people who lack sleep feel more stress, get sick more often, experience cravings, make poor food choices, eat more, gain weight and are prone to depression. Who wants to live like that? So get some sleep darlings! 

*Mindset: Think yourself slim. The power of the mind is incredible. Stop saying you are fat, chubby, pudgy or ugly. These are not supportive beliefs to have and they will not allow you to launch forward and achieve natural weight loss success. To make changes and create new behaviors, we need to start with the way we think about ourselves. Interrupt these old disempowering opinions about yourself by saying “stop” and replacing them with something that is loving, empowering and supportive. Our brain is like a muscle and if we managed to learn these unloving habits, then we can train it to adopt more loving ones.   




SPECIAL OFFER: Join me for a FREE one-on-one Jump Start Session to discuss your past and current food and lifestyle choices! It's the first step to achieving natural and sustainable health results for life.

Sunday, August 10, 2014

Yoga. Nourish. Inspire. - Living in a state of balance and bliss.

I was blessed to be a guest at Wild Soul's amazing event last Sunday at Slide Ranch in Marin, Norther California. We arrived at 10.30am for a blissful yoga flow in a super cool yert overlooking the Pacific ocean with the soothing sound of the waves. Next up, a tour around Slide Ranch exploring their organic garden, hanging out with their happy goats and feeding the chickens. The grand finale to the day was a farm to table lunch full of nutritious goodness overlooking spectacular views of the water. Here's what this soulful outing taught me:

- It is so important to surround yourself with "high vibe" people (a term that my dear friends Amanda and Chris always use in relation to anything that feeds your life force). Get together with your friends and go hiking, pack a picnic, soak up the sun, lay on the beach, tell stories, laugh, eat good food and embrace each other in the moment. Bring a sparkle to each others lives. Support each other in tough times and inspire each other every single day. Life is full of wonders, but I feel that it is even more wondrous when you can share it with special people.




- Embrace mother nature on a daily basis: eat your breakfast in the morning sun, walk amongst the trees, breathe the fresh air in deeply, eat nutritious seasonal produce, and wind down in the evening with the sun. We are designed to live in harmony with the natural cycles of the day. Put away your technological devices and stop to take in the moment. Pause to take in the shape of the clouds in the sky, the feeling of the grass under your bare feet, the colors of the flowers in your garden and the stars in the sky at night. All this connects you to life, the world and the universe on a deeper level. Start to simplify the way you live. Spend time with your loved ones. Cook at home. Move your body in any way you like. Go to bed early and rise early with the sun. These are the things that feed the soul and make life so beautiful.




- Eat not only for energy, but for nourishment. As I always say, "Eat SOUL Foods" (Seasonal, Organic, Unprocessed and Local). Go to the Farmers Market weekly to stock up on nutrient dense whole foods for the week or order a local organic CSA produce box delivered to your door. Pay a little more for higher quality foods and save money on health issues down the track. There really is no excuse. I have clients from all over the world and there is always a way to source top food that fuels your life force. What you eat and absorb is literally what you become, on a cellular, mental and spiritual level. It's not a corny line when you hear that "your body is a temple". It is the home for your soul, so build it every day with nutritious meals that allow you to be your best and most vibrant self.



- Be yourself. This is the most attractive trait someone can have. 
When going to events like this one, you realize that there are so many unique and kind individuals in the world. Get to know one another, ask questions, listen with interest, smile and show kindness. It is fascinating to learn about what others are doing with their lives and to better the world. You can make so many beautiful friends this way, by being open and willing to engage. Put your true self out there and the universe will respond. You will attract other like minder people who inspire you and make you feel good. We are all created equally, no matter where you are from, what you look like or how you choose to live your life. Respect this without judgement and simply share love with everyone you come into contact with. The little things can really lift someones spirits. So say hello, be friendly, radiate light and live in peace.  




Allow me to guide and support you on your unique journey to balance and wellness. Eat real food for vibrant health and enjoy a feel good lifestyle. I will give you the tools you need to achieve your health goals. Email sarah@mybalanceandwellness.com to set up a free consultation and feel empowered.   

Wednesday, August 6, 2014

What Soul Cycle Has Taught Me

Ok guys, if you haven't heard of SOUL CYCLE then check it out by clicking here! It's basically a combination of a dance club, yoga studio and spin class. Curious? I was so skeptical at first because I don't like conforming to hyped up trends and I am not a girl who gets on a bike, not even a beach cruiser, EVER! HAHA! So, after a few of my girlfriends were raving on and on to me about how good it is... I knew I had to try it. My weekly fitness routine generally consists of yoga, walking and trail running, so I thought maybe it was time to diversify. After all, what have I got to lose right? So I gave it a shot and here's how it went:

- Arrive a little overwhelmed by the sea of chicks decked out in brightly colored work out gear. Just picture it... got it! Good ;-)

- Meanwhile, POP music is blaring from the speakers of the foyer as I checked in with the very bubbly woman at the front desk...

- I traded my beloved running shoes for a pair of foreign cycling shoes (feeling a little out of place)

- Got into the spin room and got one of the staff to help me set up my bike (no idea how to adjust the seat, handlebars or clip in / out my shoes with the peddle - oh boy oh boy oh boy)

- Before I knew it everyone was off, peddling away as if it were the easiest thing in the world to not only spin really hard, but to also do it in time with the beat of the music like a finely choreographed dance routine. YIKES did I mention I am also quite uncoordinated!

- First half of the class was spent thinking "get me out of here", but then all of a sudden around half way through, something in me switched and I started to get into it. I synced up with the beat, I felt the lively energy in the room, I connected spiritually with myself and felt motivated to keep going from the inspiring words of the instructor.

After the 45 minute class I left feeling empowered, surprisingly energized, very very sweaty (like only air hugs allowed people), pumped up, in high spirits and ready to take on the day! I was reminded to give new things a try, even if you don't think you will like them. Don't limit yourself by defining who you are as this or that, keep an open mind and be flexible. You will get to experience so much more in life, so spread your wings and soar. As Nike says, "Just do it."



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Thursday, July 31, 2014

HOW TO TURN EVERY DAY FOOD INTO SUPER FOOD

When coaching my clients in one-on-one nutrition sessions or during my personalize program, I teach them how to make healthy meal plans for the week, how to shop for nutrient dense whole foods and how to prepare delicious meals for vibrant health. I place great emphasis on eating a wide variety of fresh SOUL Foods "Seasonal, Organic, Unprocessed and Local". Basically we cover how to enjoy food the way nature intended. No diets, no restrictions, no calorie counting, no trendy lables and no deprivation. My clients learn how to create balance and trust their body's natural cues. I have turned people who didn't like vegetables and leafy greens into veggie lovers and salad munchers. So this week I wanted to share with you some of my favorite ways to turn every day food into super food.




1. Cook gluten free whole grains and legumes with high quality broth instead of water for enhanced flavor and nutrients. The quality of the broth is really important. You can get broth from your local butcher, health foods store or make your own. Varieties include vegetable, fish, pork, chicken, beef and lamb. Pick one that suits the flavor of the meal you are creating. For homemade bone broth, simply bring a large pot of grass fed bones submerged in water with a splash of apple cider vinegar to the boil, then reduce it to simmer for at least 8 hours (I partially cover mine with a lid). Be sure to top up the water as it evaporates and drain well once done (discarding left over vegetables or bones). Bone broth contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals. The gelatin in bone broth acts as a digestive aid. It is one of my favorite health tonics, boosting immunity and healing the body.

2. Use herbs and spices on everything. They add a burst of flavor in your mouth and turn bland meals into something more exciting. Fresh and / or dried varieties are both good depending on what you have available at the time of cooking. For example, I like to garnish salads with a choice of fresh basil, mint, parsley or cilantro. Try adding a little chili to your stir-fry dinner, a little turmeric to your winter soup, a little ground cumin to your grilled chicken, fresh dill to your baked fish and cinnamon to your warm oatmeal to jazz up these foods. Not only do herbs and spices add flavor, they also have endless health promoting properties.

3. Infuse your daily water intake with fresh herbs, berries, slices of citrus fruits and cucumber. Get creative and mix up different flavor combinations. It will encourage you to drink more water during the day and you get the bonus of added vitamins and minerals for glowing skin and vibrant health.




4. Sprinkle savory dishes with a pinch of high quality sea salt for added flavor and health benefits. Sea salt contains a wide variety of minerals, enhancing your meals nutritional profile. It is essential for proper muscle function, alkalizes the cells of the body, strengthens bones, boosts the immune system, minimizes the effects of stress, aids cell hydration, helps to stabilize blood sugar levels and supports healthy thyroid function with its iodine content (source: natural news).

5. Cook with ghee, which is the product of removing the milk solids (protein and sugar) from butter, making it suitable for most people who are dairy (casein or lactose) intolerant. Ghee has been used traditionally in Indian culture as a healing health food for centuries. Believe it or not our beloved olive oil is not good for cooking at high temperatures. In fact it's best used as a dressing rather than a cooking agent. If you must cook with it, do so at the lowest temperature possible to minimize damage to it's chemical structure. Ghee on the other hand is great at high temperatures and has an abundance of health properties from a digestive aid to an anti-carcinogen.  Ghee is rich in the healthy fat-soluble vitamins A, D, E, and K, which are critical to bone, brain, heart, and immune system function. I love the taste as it adds a delicious buttery flavor to my favorite foods such as gluten free whole grains, vegetables, chicken and fish.


Allow me to support you in making healthier food choices for vibrant health! You have the power right now in this moment to embrace a healthy and balanced lifestyle. I will give you top tips and tools that you can use for life. Together we make self care fun and wellness inspiring. Contact me sarah@mybalanceandwellness.com for a FREE Jump Start Session and check out www.mybalanceandwellness.com for more information about my services!  


Monday, July 21, 2014

Love Your Coffee? Read this... "Top Things To Know Before You Drink Your Cup Of Joe"

Love your morning cup of coffee? I totally get it! The smell, the taste, the ritual... it's like a romantic love affair so many of us have and look forward to each day. As a Certified Health Coach focusing on balance and holistic nutrition, I am not about taking what people LOVE away from them. In my program there is no deprivation or "bad" foods, I simply crowd out these things by adding nutrient dense whole foods. The rest takes care of itself.

So in this blog post today, I am not going to tell you that coffee is bad for you or that you should stop drinking it. I am going to give you some tips to better enjoy it and make your body handle it better.
Here are my top 5 tips for drinking coffee:


1. QUALITY IS EVERYTHING! Try to buy organic and fair trade (or even better direct trade) coffee that is free of chemicals and other harmful sprays, but also treats the hard working coffee farmers fairly.

2. Grind your own coffee beans each morning for maximum freshness, better taste, and enhanced alkalinity. Coffee beans when pre-ground and exposed to the air can easily go rancid which causes a bitter taste and an acidic environment in your body.

3. Before you drink your coffee, drink a tall glass of water upon waking to flush out excess toxins from your body that have leeched out over night (adding freshly squeezed lemon juice will help to further alkalize your body). It's important to eat something nutritious for breakfast such as steel cut oats, a protein smoothie or eggs to coat your stomach, rev up the metabolism and stabilize blood sugar levels. Once you have done this, then the coffee will not be as harsh on your gut, and you will not have such a big spike in the stress hormones adrenaline and cortisol that can wreck havoc on your adrenals, causing you to burn out.

4. Stick to one cup a day before noon. Really savor and enjoy it. Black coffee is best to avoid adding further acidic dairy in the diet. If you must have coffee with milk, try coconut or almond milk instead of dairy, and if you really don't like these alternatives, drink black coffee with a little splash of organic full cream milk.

5. Add healthy fats to your coffee to make it more nutritious and create a gentler effect on the body. I love this coffee recipe from Wellness Mama:

Ingredients: 
1 cup organic coffee
1 tablespoon virgin coconut oil
1 tsp. grass fed butter or ghee
1/4 tsp. pure vanilla extract

Directions:
Put all ingredients in a blender and mix on high speed for 20 seconds until frothy. Drink immediately and enjoy all the energy!

For personalized coaching with me, email sarah@mybalanceandwellness.com to set up a free call where we will discuss your health goals and develop a plan that will support you in achieving them. Give your health the attention it deserves, discover how to make healthier food and lifestyle choices like these! It's all about ENJOYMENT, moderation and sustainability.

Thursday, July 17, 2014

Top 5 Instant Mood Boosters

Feeling overwhelmed, down in the dumps, like a "Negative Nelly" or lacking energy?

Try one of these Top 5 Instant Mood Boosters to turn things around in life and put a smile on your face...

1. Music: it is amazing what music can do to lift your spirits! You be the DJ and choose a genre that will create the type of mood you want to feel. For example, Jack Johnson will make you feel care free, Enya will make you feel relaxed, Beyonce will make you feel empowered, and songs like "Happy" by Pharrell will make you feel "Happy" of course haha! Play what you like and makes you feel good!

2. Go get a massage... seriously when you do you will ask yourself, "Why don't I do this more often." I don't know anyone who has left a soothing massage session in a bad mood. Massages calm your nervous system, ease tension in the body, and any worries you previously had seem to magically fade away.

3. Walk it off! In a stubbornly bad mood? Simply throw on your trainers and get moving baby. Shake your booty, play some tunes, get outside in the sunshine and breathe in lots of fresh air. You will come back on a high and feeling invigorated.

4. Eat 1-2 pieces of high quality dark chocolate (things to look for: at least 70% raw cacao and organic). I feel like a healthy dose of this super food is like a sweet kiss on the lips. Mmm... savor every little bite and experience an instant flood of feel good sensations in your body.

5. Catch up with a spiritual / wise friend for a therapeutic cup of tea or a nourishing green juice. I know in the past when I have felt emotionally deflated this has really helped. I believe we feed off other people's energy, so spending some one-on-one time with someone else who is in a feel good balanced state will naturally fuel your life force and re-charge your spirits.


For personalized nutrition and health coaching with me, simply email sarah@mybalanceandwellness.com or visit www.mybalanceandwelless.com for more information. Allow me to guide and support you in losing weight naturally, prioritizing your health, eating for energy and balancing your life. 

   

Saturday, July 12, 2014

TIME OUT!

I just got back from a 3 day camping trip immersed in nature and boy did I need it. I realized I had been living each day prior on auto pilot, going through the motions of my routine: sleep, work out, work, eat etc. etc. While these things are important aspects of my life, if you don't do them whole heartedly, relishing each precious moment and paying attention to the special little details, then they simply become things to do rather than things that feed your soul. I packed for my camping trip feeling a little depleted spiritually, emotionally and physically, and realized very quickly that I have the choice to turn things up a notch and live a life full of magic. I want to love myself unconditionally and give my health, balance and wellness the attention it deserves... always.



My camping trip with my husband was extremely therapeutic for me in a way that nothing else could be. Recently I have been doing my yoga, going for walks, and relaxing with a good book etc., and while they are helpful tools in lifting my spirits, they didn't quite get to the deeper level that needed some serious TLC.  I needed to get away from it all, switch off from everything, and become one with the simple things in life; surrounded by nature. It didn't take long to feel revived and alive again.

My trip started with a beautiful hike to camp, surrounded by trees, lakes and mountains. We set up our little tent which was home for the next 3 days, ate simple yet delicious camp food, slept under the stars in the fresh lake-side air, soaked up the warmth of the sun in the day time and cooled down with a swim in the lake. I didn't have a care in the world, and I realized I had been in a habitual cycle of sweating the small stuff.  Nature doesn't care how much money you make, about your commitments and busy schedule, for your perceived issues, what happened in your past, what you look like (wow it was so liberating not to have a mirror for 3 days haha), or what time it is... nature just cares that you are one and at peace with yourself and all living things.  



It was so nice to live each day in sync with nature, keeping my Metabolic Clock revved. We woke early with the sunrise to the sound of the birds signing, ate a nourishing breakfast in the gentle morning sunshine to energize the body naturally (without the need for caffeine), went for a morning walk to move the body, and allowed periods of rest by lying lake-side in the sun, listening to the soothing sounds of the water and the cooling breeze. We ate when hungry (3 nourishing meals spaced throughout the day with healthy snacks when needed) and were in bed by sun down, reading our books, ready for a sound nights sleep. We lived with the bare basics: a tent for shelter, a water pump and drink bottles, a mini gas stove to make tea and cook food, essential items of clothing, sun protection and a good book. It was nice to ditch all our creature comforts including a toilet, get a little dirty and rinse off in the lake.



When you are one with nature everything flows naturally: your stress diminishes, your cravings disappear, your body realigns, you sleep well, you get active, you take time to rest, you become more present in the moment, you enjoy the company of others rather than relying on the stimulation of technology, you feel free and you appreciate living simply. Nature put my racing mind to ease, allowed my soul to heal, my spirits to rise and my body to relax. This week back home and at work, I am feeling as light as a feather, focused on nourishing my mind and body, as well as expressing gratitude for every beautiful moment that is life.



Do yourself a favor and get in touch with nature more often. You can also try 1 Week FREE of the life transforming Healthy Life Plan Course which will set you up with the tools you need to live a healthier life. Learn how to eat for your body, empty out emotional weight, feel energized, rev up your metabolism, lose weight naturally and embrace a balanced lifestyle. Contact me for more information or check out The Metabolic Clock website. Remember to select me as your supportive coach when you sign up for the FREE Trail.