It feels odd to use the word “balance” when talking about life.  The picture that comes to mind is a balanced scale, or teeter-totter, but the reality is that life events, activities, and responsibilities aren’t always going to be balanced evenly as a teeter-totter would be.  Creating life balance is about being present, and feeling fulfilled in all areas of life.  When you’re able to achieve fulfillment, you’ll feel emotionally and physically balanced and live life in a positive, passionate way.

The key to creating fulfillment in life is to follow some very simple rules:

1. Breathe

Breathing is free, portable and life-changing.  Stop what you’re doing.  Place both feet flat on the floor, relax your shoulders, close your eyes and place one hand on your belly while the other rests on your lap.  Now use your nose to inhale, filling every area of your belly full of air.  Pause at the top of the inhalation and then exhale through the mouth.  Repeat often.

2. Be Present

When we take things one step at a time, and focus on the task at hand we are more productive and less stressed overall.  Break the multi-tasking cycle and begin accomplishing one “to-do” at a time.  This provides us space to think clearly, be direct about our goals for the day, and structure accordingly to achieve them.

3. Positive Affirmation

Researchers believe we have 60,000 thoughts a day and 80% of them are negative!  We’re filling our brains with self-limiting beliefs when we allow negative thoughts and self-talk to exist in life.  This is a sure-fire way to feel unfulfilled and out of balance in life.

Start replacing the negative chatter with a positive affirmation.  When you hear the negative chatter, silently say “there’s no space in my life for this to exist” and replace the negative thoughts with a positive affirmation.  An affirmation is an “I AM” statement such as “I AM CAPABLE” or “I AM CONFIDENT” or “I AM WORTHY” to support you in health and happiness.  Use powerful words that speak to you and carry meaning in your life.

4. Release Control

There’s no need to fret about the decisions another person makes; nor the reaction a person may have to the choices you make in life.  You can only control the choices you make and the responses you have in this life.

Begin to release control of other’s decisions and responses by giving them permission to respond however they need to respond.  This can be done silently, or communicated directly to the person in a caring, loving way.    This will free you up to experience more fulfillment and joy in your own life.

5. Live a life of Gratitude

The practice of gratitude sheds new light on a situation, affirms the positive in your life, and helps you celebrate all that is good.  Take time every day to express gratitude for the big and small things in your life.  Write down 5-10 things you’re grateful for each morning upon waking, and again at night before going to sleep.

We invite you to access additional resources and connect with us at www.AngelaGaffney.com .

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me at connect@angelagaffney.com.

Believe it can be!

xo,

We’ve all experienced the uncertainty of tomorrow, we’re concerned for the health of our community, and we look ahead to brighter days to come.  While many things feel completely out of our control, there’s plenty that we can focus on in a positive manner, and at the top of the list is our health!

Today, I’m sharing my quick-tips guide to boosting your immune system.  This is the perfect time to sneak spinach into your kiddo’s morning smoothie, to grill up some wild-caught salmon for dinner and enjoy an evening walk together as a family.  The simplest of choices can make a BIG difference in your health and happiness.  Take a look at the guide, choose a couple of things you can do right now to boost the immune system, share the information with friends and family and support your body to the best of your ability!

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me at connect@angelagaffney.com.

Believe it can be!

xo,

Are you happy, healthy and fit?

I have for you at least 21 life-changing tips that could transform your health and happiness?

Does this sound exciting to you?!

If yes, then I have an exclusive invitation for you that you don’t want to miss! It’s called the Happy, Healthy and Fit Revolution and it’s hosted by my Health & Fitness Strategist friend Heather Binns.

What makes this show special is that I’m a featured expert and I’m going to be shoulder-to-shoulder with 20 other incredible experts also sharing their own knowledge in topics ranging from healthy nutrition, proper movement & exercise, a thriving mindset, natural remedies & supplements, holistic health & wellness, and everything in between.

Are you ready to join us?

Click here for your EXCLUSIVE FREE TICKET!

 What You’ll Discover…

• The importance of being healthy and fit for life;
• How to properly use CBD for pain, performance and overall health;
• Natural ways you can reduce stress and anxiety, and clear our mind for optimal health and well-being;
• The keys to guided breathwork and meditation;
• A not-so-new, yet mostly unknown, form of resistance stretching for your body;
• How to eat and drink healthy while boosting your immune system;
• The difference between a detox and a cleanse and how they should be used;
• Discover alternative healing methods such as cryotherapy, pulsed electromagnetic field therapy, infrared saunas, compression therapy, and more;
• Why strength training is so important and ways you can effectively workout at home or on-the go;
• Inspiration from amazing life-threatening stories and comebacks;
• How to treat your body as your best friend;
• And much, much more!

I’M READY TO GET FREE EXCLUSIVE ACCESS! >>> http://www.happyhealthyandfitrevolution.com/Angela_Gaffney

Heather Binns is a nationally acclaimed fitness expert, best-selling author, wellness educator, coach, gym owner, and competitive athlete. She’s very inspiring and our interview together is not only informative but also a lot of fun!

The presentations are short, to the point, and real conversations supporting your transformation! Click the Get Access link below and join me and other top experts in the Happy, Healthy and Fit Revolution!

GET FREE EXCLUSIVE ACCESS HERE >>> http://www.happyhealthyandfitrevolution.com/Angela_Gaffney

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me at connect@angelagaffney.com.

Believe it can be!

xo,

PS – Don’t wait! You can get access here for your FREE EXCLUSIVE TICKET now.  You have nothing to lose!

I don’t know about you, but I get giddy every time a road trip draws near.  Driving with the windows rolled down, our favorite tunes on the radio, and the feeling of freedom as we explore whatever our hearts desire . . . what isn’t there to love about all that?

This week, I had multiple clients reach out and ask what they should do for their upcoming road trips; they wanted to make sure they avoided dining on gas station hotdogs and soda and keep things healthy along the way.  And, since this is our “road trip” season of the year, I thought y’all might benefit from some healthy ideas too.  The more prepared we are, the better we feel today and always.

Tips to make your next road trip a healthy one:

• Prep ahead:  plan out your meals and snacks for the time you’re on the road.  Grocery shop and prep all food ahead so you can pack the cooler and food tote with nourishing noshes!

• Simple meal ideas to nourish you well:
  • Salad in a jar:  Build a variety of mason jar salads to store in the cooler.  The salads will last a few days and provide a full meal!  The build is quick and easy:  1)  put the dressing in the bottom of the jar  2)  layer multiple vegetables/fruit  3) then add nuts/seeds  4) pack 1.5 – 2 cups of leafy greens tightly into the top of the jar and close with the lid.  Keep jars upright and DO NOT let the dressing touch the greens before you consume the salad, or you’ll be in for one slimy meal.  Pack paper plates/utensils.  When you’re ready to eat, pour the contents of the jar onto your plate and it’ll create a beautiful salad.  Pack meat, egg, beans, or cheese in separate containers and top your salad with them. 
  • Picnic style dinner:  select a variety of organic, nitrite/nitrate-free deli meats, grapes, cherries, a variety of vegetables, organic cheese, crackers and hummus for a picnic-style lunch or dinner.  Enjoy!
  • For breakfast, you can purchase travel-size nut-butter packets to squeeze on a piece of fruit, enjoy a GoMacro, or RX Bar on the road, or bring along oatmeal/grain cereal bowls (prepackaged) and get hot water from the hotel or gas station to mix.  You can bring chopped nuts and fresh fruit to add to your breakfast bowl as well.  

• Snacks:  snacks are great to have on a long road trip; just make sure you are mindful about how much you’re consuming (it’s easy to nibble all day long if you’re not careful).  
  • Homemade trail mix:  my favorite includes a variety of nuts/seeds, raw coconut flakes, dried cherries and dark chocolate baking chips.  
  • Chopped veggies & hummus.
  • Organic tortilla chips and premade guacamole.
  • Fruit.
  • Homemade oat/nut/chocolate/dried fruit cookies.

Consider how you can make some of your favorite meals ahead of time.  If you desire a hot meal while on the road, you can make a pot of soup or chili ahead of time and put it in a large thermos for the road.  

Stay well hydrated!  We carry reusable water bottles and for a treat, we’ll flavor our water with TrueLemon packets or Nuun tablets.  Depending on available space, we’ll bring extra water along, or fill up at every stop.  

Most importantly, a healthy road trip begins with a healthy mindset.  Honor your body whether at home, or on vacation.  There’s no need to go off the rails, or “eat whatever I want to eat” just because I’m on vacation.  Enjoy a treat here and there if you’d like, and stick to what you know serves you best.  Your body will love you for it and you’ll feel amazing all vacation long.  

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

Summer fun sometimes calls for a little nutrition reset.  This light, refreshing salad is one of my favorites and offers the body a fresh start.  It’s full of color and powerful phytonutrients to boost health, increase energy and detoxify.  Enjoy, and feel free to get creative; swap ingredients if you’ve got something else in the fridge, add a filet of wild-caught salmon, or top with grilled organic chicken.

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

I recently shared a quick and delicious smoothie recipe and we got requests for more!  So here you are my friends; this article will give you everything you need to build a delicious smoothie and the infographic provides a quick reference.  

Green smoothies are a fantastic way to start your day, or to use as a meal replacement or snack. Not only can these smoothies be incredibly healthy, but they’re delicious! Crafting the perfect smoothie doesn’t have to be complicated or time-consuming, but a little planning will go a long way in making sure you’re getting the most nutritional benefit out of your smoothies.

Here are our top tips for crafting your own perfect smoothie!

1. Balance your macronutrients (Protein, Carbohydrates, Fat)

• • Helps stabilize sugar intake
  • Provides quick and enduring energy
  • Helps increase the metabolism
  • Provides various nutrients and antioxidants to the body
  • Helps with absorption of vitamins, minerals and nutrients

2. Balance fruit sugars with leafy greens and vegetables

• • Helps stabilize blood sugar
  • Provides the body high amounts of various phytonutrients
  • Helps fight disease with high antioxidant properties
  • Provides good fiber for healthy digestion and removal of waste from the body
  • Leafy greens are a great source of calcium and magnesium for strong bones and a healthy body

3. Use various fruits and vegetables for daily creations

• • Provides the body a variety of vitamins, minerals and phytonutrients
  • Food allergies and sensitivities are more prevalent when the same foods are consumed on a daily basis. Rotating your foods will help lower inflammation and ease sensitivities
  • Each color in our food contains a variety of phytonutrients which provide us our best disease-fighting properties!  Eat a rainbow of color every day

4. Provide the body good sources of Omega 6 and Omega 3 fats.

• • A ratio of 4:1 (Omega 6: Omega 3) is ideal for optimal health and to reduce inflammation in the body.  Start by adding healthy fat to your smoothie; chia seed, flax seed/meal, coconut oil, nuts, seeds, nut butter, avocado, MCT oil
  • In addition, follow these guidelines throughout the day:
    • Avoid vegetable and canola oil and cook instead with coconut oil, olive oil, or avocado oil
    • Avoid processed food products and select whole, fresh foods you can prepare yourself
    • Nuts and seeds are great foods for our body but portion sizes should be kept to 1-2 oz. per day.  Most nuts and seeds are higher in good omega 6 fats so balance this intake with some good omega 3 fatty acids throughout the day
    • Salmon and sardines are great sources of omega 3 fatty acids: purchase only wild caught!

5. Select healthy, organic protein sources 

• • Stick with whole food sources as much as possible: organic & sprouted options are best
  • Brown rice protein powder and Hemp hearts are a favorite choice
  • If protein powders aren’t your thing, you can opt for whole sources of protein to accompany your breakfast smoothie: 
    • organic eggs
    • organic meats
    • quinoa hot cereal

Begin with your liquid base (I prefer water), add soft foods like greens, avocado, fresh fruit and vegetables, nuts/seeds or nut butter, and top with frozen items.  Blend thoroughly & enjoy!!

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com.

Believe it can be!

xo,

In a time when we should want to boost the immune system, focus on our health, and do the best we can for ourselves and others, many people have found themselves in a compromised place of increased stress, sugar cravings, overconsumption, and complete lack of exercise.  

Jokes were being made about gaining the “COVID15”, people made “essential food runs” for sugary sweets and are drowning unwanted stress with tubs of mac-n-cheese.  It’s understandable, stress causes us to crave sugar and comfort foods that ignite the “feel good” sensation in the brain.  While it all seems okay in the moment, the effects of these choices are long-lasting and I’m afraid many will walk away from this experience feeling regretful and uncomfortable as they chart the path to undo what has already been done.  

We have a choice in every matter.  And every choice we make matters!  

The effects of COVID19 spread far and wide; there’s been immense hardship, incredible uncertainty and unimaginable loss.  While some of this has been out of our control, there’s much that we can control.  

Our health, our happiness, our resilience . . . we have a say in all of it and our choices matter.  

Regardless of how you may have navigated the past weeks and months in quarantine, I encourage you to stand up, start anew and make one high-quality choice for yourself.  That’s all it takes my friend, one high-quality choice will shift your perspective and boost momentum forward. 

Simple choices you can make today to enhance your health and happiness include:

1. 1. Drink 80 oz of water.
   2. Enjoy a cup of hot green tea.
   3. Increase your vegetables and leafy greens by one cup every week. 
   4. Swap out a square of dark chocolate for your usual go-to treat.
   5. Consume healthy fat at each meal.
   6. Eat plenty of foods rich in vitamin C; red bell peppers, broccoli, kiwi, kale, Brussels sprouts, papaya, citrus fruit.
   7. Get 8 hours of sleep.
   8. Move every hour for 5-10 minutes of activity.
   9. Laugh at least 3 times a day.
   10. Express gratitude every day for things both big and small.

There’s no such thing as a quick fix when it comes to lifelong health, and trying to overhaul everything at once is a recipe for disaster.  Start with one simple high-quality choice and follow it with another.  Before you know it, you’ll be feeling better, you’ll experience increased energy and positivity and have more to give to those around you.  

We have a choice in every matter.  Please don’t get lost for too long, one simple shift can provide just the momentum you need to excel and make nourishing choices in every area of life.    

You’ve got this!  Start with one high-quality choice and move forward from there.  My guess is you’ll end up coming out of this pandemic better than when you walked in.  We’re here to support you every step of the way; reach out if you need anything!

xo,

I hear you, stress levels are high amongst everyone!  With all of the shift and changes happening in our world today it’s no wonder we are left feeling overwhelmed. You CAN take action, you can overcome stress and optimize your health, resiliency, and happiness!

Tap into your five senses for quick, easy and effective stress relief.

Repeat Often.

Pause and Remember:
Every single event in your life,
especially the difficult lessons,
have made you smarter,
stronger and wiser
than you were yesterday!

Register by clicking the link below:
Click HERE to register for webinar series

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com

Believe it can be!

XO,

Now, more than ever, we need to care well for ourselves!  These quick tips will help you boost your immune system, enhance energy and increase health for you and your family.

Read. Enjoy.  Practice Often.

• REST:  We all need 8 hours of sound sleep.
  • Shut the technology and TV off.
  • Rest and relax with an Epsom salt bath.
  • Practice deep breathing
  • Express gratitude for 5-10 things
  • Lay down and sleep well.
• DRINK:  Stay well hydrated!
  • Hot green or white tea = high antioxidants, drink 2 cups per day
  • Drink 80 oz water per day
  • In the evening, drink hot baking soda/lemon water:
    • Mix ½ tsp baking soda and juice of ¼ – ½ of a lemon with 8 oz of hot water, drink.
• MOVE:  Movement reduces stress, and builds your immune system.
  • Get up and move for 5-10  minutes every 40-60 minutes.
  • Enjoy a brisk walk, run up/down stairs, do push-ups, jumping jacks, & sit-ups.
  • Go for family walks in the evening.
  • Enjoy an online yoga class.
  • Stretch.
• EAT:  Colorful plant-based foods will boost your immune system and provide antioxidants
  • Incorporate 2 cups of leafy greens & 4 cups of vegetables into your daily diet.
  • Immune-boosting superfoods:
    • Bone/vegetable broth
    • Garlic
    • Mushrooms
    • Lemons, oranges, limes
    • Ginger
    • Sweet potatoes
    • Manuka honey
    • Raw cacao
    • Cayenne pepper
    • Apple cider vinegar
• STAY CALM:  Don’t let today’s joy be overtaken by worry!
  • Take deep breaths all day long.
  • Get fresh air.
  • Call a friend.
  • Laugh A LOT!
  • Pray, meditate, and practice gratitude.
  • Offer grace, love and kindness to self and others.
  • Believe in all possibility that exists

Register by clicking the link below:
Click HERE to register for webinar series

It’s always an honor and joy to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com

Believe it can be!

XO,

Don’t you wonder sometimes where certain phrases come from?  I’ve heard about eating three squares a day since childhood and understood it to mean getting three good meals into my body.  Which is correct, if something is square it means its satisfying and filling.  However, I never explored to see where it originated.

There are a few possibilities; one is that sailors used to eat off wooden boards that were square in shape and when they were filled with food they were provided a “square meal”.  Another idea behind this phrase comes from Britain, where the dinner plate was a square piece of wood with a bowl carved out to hold their stew.  They would always travel with their dinner plate in hopes of being provided a “square meal”.  Lastly there was a time in the U.S. military when you were required to sit formally at meals, upright with arms at right angles forming a square shape.  Meals in the mess hall were always a “square meal”.

The importance of three squares a day goes beyond just being provided three satisfying, filling meals; it’s about providing our body the opportunity to function at it’s best. 

There’s been a big push since the 1980’s to eat small meals all day long with the goal of revving up your metabolism.  Just as many of you have probably done, I’ve given it a whirl focusing on 5 to 6 small meals throughout the day.  It didn’t last long, and for the last 7 years I’ve had three squares a day with very few snacks in between.

While there is no definitive answer for everyone, you may want to consider these facts.  There is very little hard evidence to show that eating small meals does anything to change your metabolism, and the weight loss benefits are no different than eating three meals a day.  Honestly, there is a fair amount of evidence  that questions the theory of eating small meals.   

What matters most when you consider weight, energy, longevity and health is the quality and quantity of food intake.  The people who are eating 5-6 small meals a day are most likely grabbing convenient protein bars, or quick prepackaged foods as snacks versus whipping up a vegetable rich option.  The quality of the food is less than optimal, and when your body isn’t nourished properly you experience increased cravings. 

There is also an opportunity to eat an increased amount of calories when eating small meals all day long.  This can lead to increased cravings and excess weight. 

By eating three squares a day, you tend to eat higher quality foods in appropriate quantities.  Evidence shows that longevity is a result of eating this way and when your body feels hunger, you more readily reduce oxidative stress which feeds disease. 

You are the best judge of your body, and it’s needs.  Take a good look at how you’re fueling the body.  Most Americans are undernourished; are you taking steps to make sure you have all the vitamins and minerals you need? 

When switching over to three squares a day, be sure to do it over time.  Take a week to let your body transition; select dishes rich in healthy fat, fiber, protein and vegetables.  Drink plenty of water be sure to get daily exercise.   

It’s my great pleasure to serve and support you in health and happiness.  I’d love to hear from you; feel free to connect with me: connect@angelagaffney.com

Cheers to your health and happiness! 

XO,

Recipe:

Pork and Slaw Wrap

Ingredients:

1⁄2 cup Shredded pork with jalapeno and pineapple

• 1 small to medium pork butt roast
• 3 jalapenos with seeds, diced
• ½ of a fresh pineapple, core removed and diced
• 1 cup of water
• ¼ cup of molasses
• 3 garlic cloves, minced
• Sea salt and pepper to taste 

1⁄2 cup Apple slaw

• 1 granny smith apple, shredded
• ¼ of a purple cabbage, shredded
• Pinch of celery seed
• 2 tbsp garlic aioli (1 cup mayonnaise 4 large garlic cloves ¼ cup EVOO ½ cup water)
• 2 tbsp apple cider vinegar
• ¼ cup dried cherries
• 1 tbsp agave nectar
• Sea salt and pepper to taste

1 wrap (GF or any favorite of yours)

Directions: 

Pork: 

In a crockpot, place pork roast into center and top with all other ingredients. Cook on low for 8 hours. Use two forks to pull the pork apart, stir into sauce and serve.

Aioli: 

Place all ingredients in a food processor or blender and blend on high until thick. Pour into a glass mason jar, cover and refrigerate. Use as needed, it will keep in the refrigerator for a month in an airtight container.

Apple Slaw: 

In a medium size bowl, whisk together mayonnaise, agave, garlic aioli, celery seed, sea salt, pepper and apple cider vinegar. Fold in apple, cabbage and cherries. Cover and let sit at room temperature for 30 minutes. Serve or refrigerate.

Wrap:

Place 1⁄2 cup of pork onto center of wrap and spoon apple slaw over the shredded pork. Fold the wrap and enjoy! Feel free to serve with an additional serving of slaw on the side.

Recipe compliments of “The Daily Essentials Cookbook Collection: Lunch” by Angela Gaffney & Janielle Hultberg