There are two words I often hear in my coaching.  They are used when a client is describing how well he or she managed to incorporate the food strategies I’ve shared with them.  It usually goes something like this; “Angela, I was so good for 5 days straight and then I just completely fell off track; we went to a party and I was so bad all weekend long!”  Their expression often looks strained, ashamed, and embarrassed.  But why?  Why all the fuss about being good or bad?  It’s not a healthy way to live and only puts strain on your relationship with your body and food.   

Most often, people describe themselves as “good” or “bad” as it relates to their food consumption.  The reality though is that we are all good people.  We may make poor choices and fuel our body with foods that wreak havoc instead of supporting us in health, but this doesn’t make us a bad person.  Maybe it was a stressful day, or you found yourself tired during your afternoon meeting and gave into chocolate, or it was a special occasion, so you ate a little more than you usually do.  We get very used to making choices that are familiar, quick, and easy but they don’t always serve us the best.  Let’s focus on how we can slow down, shift perspective and make high-quality conscious choices at the table and in life.  The first thing we need to do is get rid of the words good and bad, they’ve got to go!   

Next, it’s time to shift our mindset from guilt, restriction, and shame to freedom, and power.  We each have the power to choose; and we also have the freedom to do so without guilt.    Here’s how you can make the shift happen.  It’s starts with recognizing that you can make a conscious choice about how you want to participate in any situation, regardless of how stressful it may be.  In any decision, whether it’s about food or life, ask yourself “What will it provide me to make this choice?” Just by simply pausing, and asking yourself this question, you’ll be more apt to make a conscious decision that will support you in health and happiness.  Once the decision is made, own it, and move forward.  No guilt, no regrets.  And if by chance you realize it wasn’t the best decision for you at that time, stop and assess why.  Understand the impact it had on you, learn from the situation and choose differently next time.  No need to beat yourself up about it.  None of us are perfect, but we can all learn and continue to grow.   

Now, say your goodbyes to good and bad, and step into your power and freedom!    

It’s a pleasure to serve you!  Feel free to email me with comments or questions: connect@AngelaGaffney.com. 

XO, 

RECIPE: 

Chocolate Chip Quinoa Breakfast Bake

Ingredients:

• 3 cups cooked quinoa
• 6 whole eggs
• 1/3 cup almond milk (or any other milk)
• 1 tsp. vanilla
• 1/2 tsp cinnamon pinch of nutmeg
• 1/3 cup agave nectar or maple syrup
• 1 1/2 cup pureed fruit (bananas, blueberries, strawberries, or mangos)
• 1/2 cup dark chocolate or semi sweet chocolate chips

Directions:

Preheat oven to 350. lightly grease baking dish. whisk together in bowl eggs, milk, vanilla, cinnamon, nutmeg, & agave nectar. add quinoa & whisk. fold in fruit puree & chocolate chips. pour into prepared baking dish & bake until set..about 30 minutes.

Have you ever wished for a few more hours in the day?  Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them?  The secret to managing your time well isn’t working more hours.  It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.  The secret is working smarter, not harder. 

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later.  It is important to first recognize which type you are and whether your style is allowing you to have the life you really want.  Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself.  Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams. 

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen.  Like a new muscle, it takes practice and repetition to make it stronger.  To help you get started, here are some steps to streamline your days at work and at home.  Try the first one or two that jump out at you: 

• Allocate time for planning and organizing 
  
• Create to-do lists that are realistic, not intimidating.  Use only one to-do list. 
• Under-schedule your time: Leave time for the unexpected and for interruptions.  When you estimate how long something will take, add on a third of that time.   
• Schedule your time in a way that reduces interruptions that lower your productivity. 
• Practice the art of intelligent neglect: Eliminate trivial tasks. 
• Consider your biological prime time: At what time of day do you work best?  Plan to do your most important work at that time. 
• If you say yes to everything that comes your way, learn to say no. 
• Ask for help and delegate. 
• In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper.  Leave work with a clear head and a clean desk. 
• Acknowledge yourself daily for all that you have accomplished. 

Also take a look at the two biggest hindrances to using time effectively; procrastinating and lacking purpose.  We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it.  When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one.  We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired.  The most effective people will tell you that they love what they do and are aligned with a greater purpose.  When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do?  Am I doing something meaningful to me?” 

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for.  Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.   

It’s a pleasure to serve you!  Feel free to email me with comments or questions: connect@AngelaGaffney.com. 

XO, 

RECIPE: 

BBQ Chicken with Pear and Arugula 

1 ½ cups arugula 
½ pear; thinly sliced
3 tablespoons freshly squeezed lime juice 
2 teaspoons goat cheese 
2 teaspoons toasted pine nuts 
1 tablespoon of sweet lime vinaigrette (see dressing recipe below) 

Directions

Heat a small dry saute pan over medium heat; add pine nuts and stir frequently until the pine nuts are lightly toasted.

Place toasted pine nuts on a plate to cool and set aside.

In a large bow, toss arugula and pear in the sweet lime vinaigrette.

Place this tossed salad onto a plate and top with BBQ chicken, goat cheese and toasted pine nuts.

Sweet Lime Vinaigrette Dressing 

½ cup apple cider vinegar large ripe avocados 
¼ cup lime juice 
¼ cup EVOO 
3 tablespoons dark agave nectar
Sea salt and pepper to taste 

To make the dressing, place all ingredients in a blender and blend on high for one minute. Pour dressing into a glass mason jar; cover and refrigerate. When ready to use, shake well before pouring. 

Recipe: Monster Mouths

Angie’s Note:  We made these fun monster mouths as a healthy Halloween treat last year.  They were a hit!  They’re tasty and fun!!  Be sure to snap a picture of your kiddo with their monster mouth before it gets eaten up!  These are also a great party snack or craft for Halloween school parties.   

Ingredients: 
4 Organic Green Apples 
Nut butter (peanut butter, almond butter, or use sunbutter (sunflower seeds) to avoid nut allergies) 
Slivered Almonds (or we used pumpkin seeds to avoid nut allergies) 

Directions:
Place apple, stem side up, on cutting board. Cut the apple in quartered sections (cutting in half and then cutting each half again).  Remove the core of the apple from each slice.  Using a crinkle cutter, cut each ¼ slice of apple in half.  The crinkle cutter provides a toothy edge to the apple.  Each apple will yield 8 wedges. 
Spread 2 teaspoons nut butter on wide edge of apple slice. Top with another crinkled edge apple slice, aligning crinkled edges to resemble jaws. Insert almond slivers to make fangs. 
Get a picture of your little monster with their crazy-toothed mouth and then enjoy the tasty treat! 

Health is not about perfection; it is all about progression.  Making one high-quality choice at a time and building on your daily momentum to achieve life-long health and happiness.   Our society presses us to be quick about everything; 30-second commercials, limited-time offers, pills and cleanses to lose the pounds fast.  We’re called to be quick and efficient in all that we do, but when it comes to our health we must slow down and be steady.   

Transform means to change in form, appearance, structure or in condition, nature or character.  This is such a powerful group of words; for us to achieve health we must change our current habit structure, shift the years of conditioning we’ve learned, nurture our unique nature and know that the challenges we face along the way help transform our character.  And a bonus to all of it is that our appearance will automatically transform because of all this change that takes place; it’s inevitable.   

There’s a rule I ask all my clients to follow and that is “above all else, be kind and true to YOU.”  With our fast-paced lives, our need to please, and our want for a quick fix it can be difficult to patiently transform.  We dive in, go all out and then lose patience, get mad at ourselves, feel guilty, and sabotage all the work we’ve put in.  These behaviors do not serve us in any positive way and yet they are so common.     

What can you do today to start your personal transformation in a positive, patient way?  Here are a few ideas you can choose from to get started: 

1. Drink 80 oz of water; every process in your body needs it.

2. Eat 2 cups of leafy greens every day. 

3. Eat 4 cups of vegetables every day. 

4. Eat 1-2 servings of healthy fat every day. 

5. Eat clean, organic sources of protein every day.   

6. Never skip a meal; get your 3 squares in daily.   

7. Turn off the technology. 

8. Sit, talk and laugh with the ones you love. 

9. Read something that inspires you to live in a better way. 

10. Move daily; lift weights, go to yoga, or dance the night away. 

11. Thank someone for their kindness. 

12. Enjoy a hot cup of herbal tea. 

13. Stop eating 2 hours before bed. 

14. Shut the TV and computer off 2 hours before bed. 

15. Take an Epsom salt and lavender bath. 

16. Get 8 hours of sleep each night. 

17. Rise early and enjoy time for prayer, meditation and intention. 

18. Offer yourself forgiveness & release any guilt you might feel. 

19. Write down 10 things your grateful for every morning and night. 

20. Show up in your best manner & release the need to please others.   

Try to employ a few of these of these tactics in your daily life this week to jumpstart your health and wellness transformation!

XO,

Stress impacts the whole body.  When a stressful situation occurs, the nervous system responds and immediately increases cortisol and adrenaline to prepare the body for emergency action.  Your heart rate and blood pressure increase, muscles tighten, you may feel nauseous, and begin breathing harder.  Although this is a natural response to stress it is not natural to experience it daily. 

Daily stress brings on a lot of consequence that includes everything from difficulty concentrating to fatigue, weight gain and depression.  So how can this stress cycle be stopped to allow calm amid chaos?   The key is choosing to participate differently. 

1. Create supportive, healthy boundaries.  Take inventory of your daily activities and decide if adjustment is needed to alleviate stress in your life.  Create buffers in the day so you can move in a fluid way without the anxiousness and stress of being overscheduled.  Carve out blocks of time to focus solely on a project and to answer emails and voicemails.  In the evening allow space for the activities you enjoy such as light exercise, connection with friends, and quiet time to read.  

1. Breathe.  Offer your body the gift of breath; it is free, portable and accessible any time yet it is rarely used to its full capacity.  Take a slow, deep breath in through the nose, filling the abdomen like a balloon.  Pause and then slowly exhale through the nose as you contract the abdomen to push out all the air.  Repeat.  The gift of breath will calm the body and provide you a new perspective on the situation. 

1. Say no.  This can be a challenging but necessary assignment if you want to reduce stress in your life.  Before making any decision, ask yourself “What will this provide me?”.  This one simple question will help you decide whether your participation will cause you angst, or move you in the direction of stress-free living.  By pausing and asking yourself this question, you will be able to make a conscious choice instead of one out of convenience, haste, or guilt.  Kindly express thanks and gratitude for the opportunity and say no.  It really is as easy as that.   

1. Give permission.  You are in control of your response in every situation in life but you cannot control the response of others.  Before any stressful conversation silently say to the other person, “I give you permission to respond however you need to respond.”   This one simple act will allow you to express your thoughts and concerns and release control of the other persons response.  Stress happens when we worry about the unknown, or try to please another person and fall short.  Choose to do what is best for you, be kind to yourself in the process, and provide permission for others to do the same.   

1. Use the power of word.  Words often feed stress in the body more than the situation itself!  What if instead of saying “I just don’t have enough time” you shifted your mindset by saying “I have all the time I need.”  Just through the power of word you provided space to accomplish the task at hand with grace, focus, and calm instead of being frazzled and stressed out.  You can also recite phrases like “all is well” “I am enough” or “I release all control” to set the stage for a positive experience.   

Stress will always be present in life; the good news is you get to choose how you want to participate in it!  Advocate for yourself, create a supportive environment and know that you have everything you need to live stress-free.   

XO,

Before catching a flight back home the other day, I decided to connect with nature on an hour-long walk.  The air was crisp as ever, and the sunshine lit up the blue sky.  I’m always inspired by nature, but today everything seemed raw, and stripped down.  Pine needles covered the ground and the trees were losing many of their red, orange and yellow leaves.  Little squirrels played chase around the trunks of the Ponderosa pines while others collected acorns from the ground; I thought of all the work they’d need to do to prepare for winter to arrive.

There’s something genuinely beautiful about the trees baring themselves; losing their leaves and needles, they show off their many knots, scars, and weathered beauty.  This comes without reservation; no choice to be had.  It’s a season in their life cycle that allows them to shed what is no longer necessary and as a result, allows new life in.

What if you were to bare all and take this season of fall harvest, family connection and holiday celebration to shed what is no longer necessary?  We function differently than the tree; we have a choice, and we also experience fear and vulnerability.  So the question begs to be asked, how will it serve you to stay in your place of fear and vulnerability versus shedding what is no longer necessary in your life?

It is when we step through our fear and open ourselves to vulnerability that we’re able to be fulfilled.  Just as the tree, it is the time for you to shed what is no longer necessary in order to let new life in.

In the coming week I’d like you to keep a notepad and paper near you throughout the day, (or type notes into your smartphone instead).  Be very aware of your daily routine, your relationships, and habits.  How are these things in your life serving you in a positive way?  What things could you release into the crisp fall air so new life can be welcomed in?

Keep a running list of things as they come to you.  Maybe it’s time to purge the pantry, donate the clothes that no longer serve you, or have a heart to heart conversation with a loved one.  While the need for release is a common thread for all, the list you create will be unique for each of you.   Once you create your list, you’ll need to prioritize your tasks in order to purge, release, and bare it all.

There’s so much we can learn about ourselves when we decide to follow nature’s guidance.  In times of chaos we can tap into the stillness of the tree.  When you feel the need to control everything, you can observe how water flows right over the boulders and rocks that sit in its way.  We all need different things at different times in our lives.  What is it that you need to connect most with right now?

It’s a pleasure to serve you!  Feel free to email me with comments or questions: connect@angelagaffney.com.

Cheers to your health and happiness,

RECIPE:

Cream of Pumpkin Soup

INGREDIENTS:

DIRECTIONS:

Recipe adapted by Angela Gaffney compliments of www.allrecipes.com