Hello Ladies. Happy Monday! Let's chat today about the "quality" of our calories! It's important to choose nutrient-dense foods because they give us the most nutritional bang for our buck, especially vegetables! With veggies, we get a ton of nutrients for very few calories, so you’re cutting calories (if you’re trying to lose weight) while fueling your body with “premium, clean fuel”, not to mention you will be fuller because of all the fiber.
You may or may not already be familiar with Michi’s Ladder (If not, check it out here:
It's a really cool list of foods, organized into tiers to show us which foods are the most nutrient-dense.) And while it’s true that there are healthy
carbohydrates and healthy fats in the top 2 tiers of Michi’s Ladder (and we do need those!), do you see how veggies and fruits dominate these tiers?
We need to be getting 5-9 servings a day (1 serving = 1 cup raw or ½ cup cooked). It’s time to step it up right?! Shakeology is a big step towards that, of course, but here are some other tips for getting more in.
Aiming for some colorful, nutrient-dense food (a.k.a. veggies) at each meal will be a fantastic start, and remember, it helps you perform better. And when you perform better, you reach your goals quicker and are healthier overall.
Here are some ideas:
1) Throw a handful of spinach in your Shakeology (use a blender and you won’t even taste it!)
2) Make a ginormous serving bowl of salad that you can eat from for several days.
3) Make a ginormous pot of veggie soup for the same purpose.
4) Veggie stir fry! I make mine in a little sesame oil, coconut oil, garlic, and ginger. Make a ton and eat it throughout the week, with whatever veggies you like. I top mine with Bragg Liquid Aminos, which is a delicious and healthier alternative to soy sauce.
5) Did you know you can roast veggies in the crock pot? Yup!
6) Keep frozen broccoli on hand at all times. You can steam them in the microwave and BAM! Green veggie in no time. I also top mine with Bragg Liquid Aminos. **Take care of YOU because you're important too!**
3 days ago
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6 days ago
Living Authentically Workshop - Change your story, change your life
October 16-18, 2015 at the Institute of Noetic Sciences, Petaluma California
So often, the current of the day-to-day moves at such a rapid pace there is hardly time for reflection. For thousands of years human beings have used retreats as a time-out to create lasting positive change.
At a scenic retreat center in Petaluma, we will step away from daily routine to examine our inner lives in a focused, supportive workshop environment. We will investigate the current habits of our mind and learn tools for breaking negative thought patterns that cause daily suffering. We will engage in shamanic rituals and healing practices to create new pathways for contentment in our lives.
The retreat will be both an individual and community experience. We will focus on uncovering patterns that keep us stuck in our lives by completing various exercises around mindfulness and self-exploration through journaling. We will share some of our reflections in order to build self-awareness and learn from others’ experiences. Throughout this process there will movement to release it from our bodies. There will also be a fire ceremony, where we will release the behaviors and beliefs that no longer serve us.
With new space cleared, we will determine what to create in place of what we have released; that which will enrich and empower our lives. There will be a Despacho, an ancient Peruvian prayer ceremony to assist us to manifest our dreams.
We will begin at 3:00 on the 16th and complete by 5:00 on the 18th.
Visit http://juliedown.com/retreats/living-authentically-ions-october-2015/ to register.
Aug 20, 2015
Please join us celebrate 10 years serving the community. Get tickets at www.eventbrite.com - Fulfilling a Dream 2015
Aug 14, 2015
Whether you think you CAN or you CAN'T...you're right. It's crazy how much our mind controls our body... Why not use that strength to work for us... I choose to believe that I CAN! Yes I am a 50 year old with #Fibro but I refuse to let a number or a name keep me down. It really is true that your body will not go where your mind won't let it. You're far stronger than you realize. Believe it!
Aug 08, 2015
Hi my name is Renee Campos and I am a new follower of the SF Chapter, I am so excited to start connecting with wonderful amazing professional women. I look forward to meeting everyone on the SF Chapter.
Aug 07, 2015