One Word Not a Resolution

It’s that time of year, reflection on the year past and looking forward to the year ahead.  I haven’t been blogging much, because I honestly didn’t feel like I had much to say….that is constantly changing so let’s talk about RESOLUTIONS!

New Year’s Eve is right around the corner… some are at work eagerly anticipating another day or two off.  Others are eagerly preparing for the festivities or maybe even starting to celebrate.  Somewhere in the midst of all of the craziness, there is always the talk of New Year’s Resolutions, right?  Most pick a resolution by a problem that has plagued them (sometimes for years) and vow to change it.  How has that worked for you?

Doing away with resolutions and embracing ONE WORD began in 2013 for me when my then DS Director challenged us to pick a word….

My 2013 word was FAITH:  Faith to believe when the way is rough and faith to hang on when the going is tough will never fail to pull us through and bring us strength and comfort too. Helen Steiner Rice. “And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.” Matthew 17:20

FAITH helped me when business was slow.  FAITH helped me to step outside my comfort zone.  FAITH helped me to stay on track with Weight Watchers.  FAITH helped me to overcome the doubt and fear.  FAITH got me through as Rob suffered congestive heart failure.  FAITH got me through when fear gripped my heart at the thought that I might lose him.  FAITH kept me calm as I overcame my fear of dentists.  My FAITH grew each day as I sought God’s guidance before I made major decisions in my personal and business life.

Over the next 10 years, here were my words:

2014 – EMRACE

2015 – CONFIDENCE

2016 – ACCOUNTABLE

2017 – INTENTIONAL

2018 – COURAGE

2019 – GRATITUDE

2022 – ACCEPTANCE

For 2020 and 2021, I can’t remember what they were and I can’t figure out my posts.  It was life during COVID and moving to our forever house.

This “One Word” experiment moved me from the long list of changes to ONE WORD.  It helped me to take all my big plans, narrow them down into a single focus and create a vision.   When things got tough, when Doubtful Debbie and Negative Nellie visited; I went back to my ONE WORD and gained focus.  It wasn’t always easy but it helped me.  Notice I didn’t say resolutions, I said goals.  I am prayed on my word for 2023 and God has nudged me in the direction I need to go.  That ONE word will be my guide in my personal, and business life.

 

My word for 2023 is ABUNDANCE!

Abundance is defined as an appreciation of life in its fullness, joy and strength of mind, body and soul.

As 2023 kicks off with some health challenges, I will embrace a healthy mindset, practicing gratitude in EVERY situation.  I know everything we go through is a blessing – a gift in one form or another.  I have learned over the last 6 months about living abundantly.  I have been blessed with a tribe of women who think and act abundantly.  I have been blessed with Coach Ann being a part of my life – professionally and personally.  She has taught me (and many others) that these things will kill abundance in my life: playing the victim, negativity, having a pity party, making excuses and blaming others.  I will continue to eliminate these things in my life in 2023 so that I can live abundantly and share my abundance with those in my life!

What is your ONE WORD for 2023?  Or are you still in the “resolution list” mode?  Either way, share them with us.

Have a blessed day!

Do You Manifest Abundance?

Before I could answer this question, I had to totally understand what “manifesting abundance” meant.  I thought it was simply having a positive attitude which most days I do BUT it is so much more.

By definition “Manifestation is the ability to consciously create your reality by focusing on the power of your thoughts. It’s about being able to materialize things you think about, feel into or believe. Abundance is about a lot more than money. It’s joy.”

So, let me ask you again….do you manifest abundance?  Now, I would have to honestly answer – NO! or at least not 100% of the time or in all areas of my life.  I know you are probably wondering what started me on this quest to “manifest abundance”, right?  I have been following an AMAZING social media coach Ann Evanston who manifests abundance in ALL areas of her life.  She has inspired me.  She reinforced many of the same ideals given to me in the past by some other amazing women.  The Law of Abundance, along with branding myself and not my company are TWO of the big ones.

“Believe It Until You Achieve It,” or the “Fake it Until You Make It” theory…..

Belief is the central pillar to the idea of manifesting abundance. What is the thing that keeps you from achieving something???? Lack of faith in yourself, your abilities, and your dedication.  How many of you despite your positive attitude are hit with the “negative” inner gremlins on occasion.  Maybe those scarcity words have become part of your vocabulary.  I am learning those negative comments like “I don’t have enough right now” or “the budget is tight” or any of hundred of other similar comments are scarcity mode.  Funny, how I can have positive thoughts in some areas of my life but the scarcity gremlins creep in when I least expect them.  I always wondered if stating the fact of a limited budget or budget is tight or anything like that affect my business.  The answer is YES!  These simple statements have a resounding effect because they are no longer hopeful, positive or expecting the best in my life.

 

Believing is having the ability to dream which leads to achieving.  It may seem like a short road between believing and achieving but it requires effort, patience and a process.  No, simply imagining things doesn’t make them come true. Those visual are nota magic wand!  You need to show up consistently and keep going when the going gets tough. Your belief can only motivate you THEN you need to put the energy into an outcome-driven process.

The “fake it to you make it” theory helped me in my career as a social worker.  There were many times, I showed I was confident when I was definitely not feeling it 100%.  The end result was within a short period of time I was where I wanted to be in my career.  Was it easy? NO! Did I work countless hours to reach my goal? YES! I was consistent and it paid off.

I am working on “manifesting statements” or “positive affirmations” which will help me move out of the scarcity mode in ALL areas of my life.  I am going to finally stomp those negative inner gremlins, so I can live the abundant life I was meant to live.  What are some of your positive affirmations to manifest abundance?

Which of these abundance affirmations radiate with you?

1. 1. I experience wealth as a key part of my life.
   2. I am capable of overcoming any money-obstacles that stand in my way.
   3. I can conquer my money goals.
   4. Today I commit to living my financial dreams.
   5. I want more money. And that’s okay.
   6. It’s easy and natural for me to be prosperous and successful.
   7. My life is filled with health and wealth.
   8. Abundance is coming, I deserve and accept it.
   9. I accept and receive unexpected money.
   10. I accept and receive unexpected prosperity.
   11. I have more than enough money.
   12. I deserve to make more money.
   13. I am always discovering new sources of income.
   14. Money comes my way in both expected and unexpected ways.
   15. I am open to receiving all wealth life brings to me.
   16. I’m not poor, I’m just low wealth right now. That is changing.
   17. I’m getting out of my own way when it comes to money.

The ones I highlighted are the ones that speak to me.  I truly believe by speaking health into my life, I have been able to manage my MS on a holistic basis.  I know it is not for everyone BUT for me, it works.  Do I still have bad days?  YES! The difference is, I don’t let a bad day determine my week, or month or year.  I count my blessings and move forward because even a bad MS day is a blessing.

What is the quickest way to manifest abundance?

1. Practice gratitude and generosity right now. Manifesting isn’t just about “getting” whatever you want. …
2. Be present. …
3. Be open to receiving. …
4. Stay positive. …
5. Take time to meditate.

Who will join me on this journey?  Let’s cheer each other on.  Have an Epic day!

Where To Get Electrolytes

If you are like me, I had to look up “why” I need electrolytes.  I remember when Belinda or I was sick, we were told to drink things like Gatorade to replenish them.  If you are dehydrated, due to vomiting, diarrhea, extreme exercise, or heat exposure, it’s important to replenish your body with electrolytes to maintain optimal health.  So, why are they important?

Here is reason: “When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so electrolytes help regulate your heartbeat.”

I’m not a huge fan of energy drinks, many electrolyte beverages may contain added sugar and may not be the best option.  So I was excited to learn there are some great every day foods filled with electrolytes.  Chances are, if you regularly consume veggies, fruits, and legumes, you’ve got your electrolyte balance covered.

There are a variety of plant foods which are wonderful for providing electrolytes. Again, unless you’re an athlete or experiencing dehydration due to illness, eating whole foods rich in these minerals is a great way to replenish. Eating a diet rich in whole, plant-based foods supports health in a number of ways including providing antioxidants, polyphenols, an array of vitamins and minerals, and fiber.

Potassium-rich foods include:

• spinach
• broccoli
• bananas
• avocado
• beans
• lentils
• cashews
• almonds

Magnesium-rich foods include:

• green leafy vegetables such as spinach and kale
• seeds
• nuts
• beans

Calcium-rich foods include:

• dairy foods
• tofu
• leafy green vegetables

Try to get your sodium from high-quality salts, such as:

• Himalayan pink salt
• sea salt

Electrolyte-rich foods include

• Spinach
• Kale
• Broccoli
• Bananas
• Oranges
• Watermelon
• Tomatoes
• Avocado
• Beans
• Lentils
• Cashews
• Almonds
• Sunflower Seeds
• Chia Seeds
• Peanuts
• Tofu
• Yogurt
• Milk
• Sweet Potatoes
• Sea Salt

Note: Avoid processed foods which can be extremely high in sodium and other inflammation-causing ingredients. Most of us consume enough sodium throughout the day.  Many people consume more than the daily recommended amount (less than 2,300 mg). The only time it really makes sense to supplement with sodium is if you are trying to replenish electrolytes following intense exercise or a dehydrating illness.

This summer, how will you replenish your electrolytes – with a quick gatorade or daily with some yummy FRESH fruits and veggies?  As we head to the community farm every week to pick up our order this summer, I will definitely be doing the “fresh” thing.

Which will be your pick this summer?

Have an Epic Day!

Marinating 101

Grilling season is upon us – does it excite you or intimate you?

Don’t just toss the meat on the grill and hope for the best…..Are you ready to add an amazing layer of flavor to your meal by simply letting food rest in the fridge?  YUP.. it is that simple.  Marinating is a versatile and fun cooking method even you can pull off if you are clueless.  I was there once too!  I actually marinate chicken and beef the most and cook in my air fryer all year long.

Why marinate?

Hey is the “technical explanation”:  Marination uses acid to break down proteins in meat, naturally tenderizing it and allowing it to better absorb the spices and other flavors. The oil seals in moisture and adds a level of protection against heat. If you eat organic grass fed like we do, this is HUGE because the meat becomes tender and juicy. 🛑WARNING: if meat is left in citrus for more than 24 hours, it will begin to “cook,” and we definitely don’t want that to happen!  It will not be good!

Experiment 

The sky is the limit with marinades!  You can let your creativity flow.  It all starts with the 3️⃣: The basic ratio is three parts oil to one part acid. The acid can be vinegar, wine, citrus or yogurt, while the oil could be sesame, canola, olive or even fish sauce. Beef, chicken, veggies and tofu can generally take the same marinades, with the variety stemming more from the flavor profile. In addition to oil and acid, you also need to consider a third component: the flavor! This is the herbs, spices, aromatics and salt.  Here is where you can really get creative!

Chicken might take apple cider vinegar and Worcestershire marinade in an American-style approach, while Middle Eastern recipes might use yogurt and mint, and Asian flavors use rice wine and ginger. Salmon might take a fresh tilt, with tarragon and white wine, or a Japanese profile, with miso and mirin, a sweet cooking wine. If you are looking for nice char, adding a small amount of honey or maple syrup can help the food to caramelize while cooking.

Two reasons to marinate meat is tenderizing and to add flavor. As for beef, more affordable meats like flank or sirloin will really benefit, especially from tenderization.  No need to spend a fortune on premium cuts of meat to get a better taste, try your hand at marinating.

The key is timing

Marinating might not be ideal when you’re in a time crunch, but it doesn’t take as long as you might think. For beef and chicken, it is recommended two hours can do the job. You don’t want to go over 24 hours or so, as the marinade can toughen the meat. For fish, the general rule is 30 minutes, otherwise the fish can begin to cook. Veggies only need about 30 minutes, as they don’t need to be tenderized.

 

Put TLC into the prep

How can you help the marinade soak into the food. Start by chopping and removing skin when possible. As an added benefit, smaller pieces allow for faster cooking. As you prepare your marinade, calculate portions properly so you’ll have enough: Think a half cup of marinade per pound of meat. Be sure to reserve some sauce before you submerge the meat. Once you’re ready to start, one of the easiest ways to distribute the marinade and help with cleanup is to use a zipper-locked plastic bag (my favorite), but nonmetal covered bowls work, too. Don’t use foil, because a chemical reaction could botch your entire recipe. NEVER marinate at room temperature. Slip your food in the fridge, set a timer and enjoy the anticipation!

Share your favorite marinade with us… Looking for some more ideas, check out the recipes on my website by clicking the link.

Happy grilling and have an epic day!

How to Stock Your Kitchen

We are off on another road trip starting today as an early celebration of our wedding anniversary……I can’t believe it has been 11 years since we got married and in October, we will be together 20 years!  Where does the time go?

No, this is NOT a picture of our kitchen in our forever home But we do have lots of space.  As a result, I am always on the hunt to find ways to keep things well-stocked and organized.  What about you… do you have an organized kitchen and pantry?  Are you ready with plenty of items on-hand to whip up a healthy meal anytime – without having to leave the comfort of your home?  Keep these tips in mind while you’re shopping and putting groceries away to be a prep pro!

PANTRY PERFECTION

Your pantry may not be this big (not mine BUT ours is about this big!).  Organize your pantry or cupboard in sections:

• Baking ingredients: flour, baking powder, baking soda.  Mine also includes chips, brown sugar and anything else I may need when baking.

• Oils & vinegar (mine are actually over my stove in a cabinet so they are easy to reach)

• Herb & Spice blends (a totally separate cabinet close to the stove so I don’t have to go to far)

• Canned goods: beans, lentils, fish, tomatoes, vegetables

• Dry goods; pasta, rice, quinoa

TIP: Put veggies like onions and potatoes in bins and store in a cool, well-ventilated place.  Mine are in Tupperware bins in yet another cabinet in the kitchen.  LOL.

STOCK YOUR FREEZER

Is meal prep a thing at your house?  The closest I get to meal prep in the freezer is having lots of frozen vegetables, and meats on had.  Extra portions of meals (aka leftovers) are also frozen for those quick easy lunches or dinners when I’m not feeling well.  For many, meal prep means making big batches and then lay soups, broths, and chili flat in resealable bags for use during the week. Always keep frozen veggies and fruit in your freezer, along with your favorite protein.

TIP: Freeze leftovers in family-or-individual-sized containers for a quick “heat-and-eat meal” for the nights when you’re too busy to cook.

FIND IT FAST IN YOUR FRIDGE

Divide your fridge into sections:

• Dairy/eggs, condiments (in the side door)

• Veggies/fruit, meat/fish/poultry on a tray or plate to avoid leaks or in drawers if you have them.

• Beverages

TIP: Keep prepped veggies and fruit near the front for quick access

SHOP WISELY 

The foods you choose to fuel your body directly impact your health. Whether you’re shopping online or stocking up on groceries to avoid the grocery line, here are some kitchen staples to keep you going:

Greek yogurt | Buy: 2%, plain, non-sweetened | Why: Fat-free can mean added sugar, and flavored yogurts can greatly increase your sugar intake.  Plain greek yogurt adds extra protein and can be “sweetened” with fruit or granola or a little Stevia.

Canned tomatoes | Buy: Low sodium | Why: We want to live well and feel great. For some people, too much sodium can make them retain water.

Olive oil | Buy: Cold-pressed extra virgin olive oil – this is the healthiest because it comes from the first pressing and no chemicals were used in extraction | Why: Light olive oils do not mean light in calories, often, it means light in flavor.

Canned beans | Hack: Rinse your beans before use and reduce sodium by almost 30%

Pasta | Buy: Look for the first words to be “whole grain” on the ingredient list | Why: You want to avoid overly processed refined grains

Nuts & seeds | Buy: Natural, unsalted | Why: Sometimes nuts and seeds are coated with partially hydrogenated oil and added salt

Canned tuna & salmon | Buy: Packed in water, low sodium | Why: It will have less sodium and added fat

Crackers | Buy: Look for “whole grain” to be the first words on the ingredient list. They should have at least 3 g of fibre per serving and be low in sodium Why: Crackers can be overly processed and made with refined grains | Hack: Make your own healthy crackers with Everything Bagel Crackers.

 

 

Finally, remember to keep the following tips in mind:

• Buy real food. Use wholesome ingredients.

• Avoid shopping when you’re hungry (in-store or online).

• Always have a list and stick to it.

For kitchen tips & tricks, recipes and more, check out Hope’s Healthy Kitchen on Facebook or my website at www.HopesHealthyKitchen.com

Have an Epic Day!