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!

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

A morning routine is necessary for focus and productivity, but what if your routine is stifling you instead of supporting you?

Too often I hear of a morning routine that includes hitting the snooze button three times, groggily sitting up in bed and then looking at email or social media before starting the day.  ACK!  Not only does this immediately set you up for stress, comparison and long daydreams, it doesn’t allow you to focus on what’s most important and pulls you away from consciously choosing how you’ll start the day.

There’s one morning habit that can change your life, and it takes only five minutes upon waking!  Of course, if you’d like to spend a little more time on this one habit, I certainly invite you to do so, but simply setting your alarm for five minutes earlier will shift your entire day.

The practice is quiet gratitude and affirmation.  The power of positive words has been researched for years and the health benefits are robust; they include decreased stress, increased happiness, increased self-esteem and optimism. While it would be nice if we could just automatically feel this way every morning, it’s not going to happen unless we intentionally choose to thrive this way. Every day can start with quiet gratitude, celebration and intention.

Here’s a quick recipe for success:

1. Set your alarm to wake five minutes earlier than normal (if you’d like to set a long-term goal of waking earlier than this, just move your alarm up by 5 minutes every 7 days.  In a few shorts weeks you’ll have an additional 20 minutes on your hands!)
2. Do not compromise your time; no snoozing allowed.  Once the alarm goes off, you slide the button to the off position and get up.
3. Select a quiet, comfortable area to practice gratitude.  This can be sitting up in bed if you choose or making your way to a quiet corner in the house with a cup of tea. It’s your choice, but do not allow any distractions along the way.
4. Have a designated journal for your gratitude practice. (Feel free to take a peek at the Feel Good, Look Good Journal at www.AngelaGaffney.com if you’d like.)
5. Begin your practice by sitting comfortably, closing your eyes, placing your feet flat on the floor, and palms facing the sky, resting peacefully on your legs.  Take one deep breath in through the nose, filling the abdomen with air, pause and then exhale through the mouth as if a thin silk ribbon of air is leaving the body. Repeat this cycle for a total of 3-5 breaths.
6. Open your eyes, open your journal and write down 5-10 things you’re grateful for; they can be big or small in nature.
7. Close the practice by writing an intention for the day in your journal. The intention is a positive affirmation that is stated in the present tense, as if you’re living it today.  “I am strong,” “I am loved,” “I am capable,” “I am healthy,” are all great examples.  Go with whatever you need for this day.  The biggest rule to remember is that it is to be said in the present tense, as if you’re living it already.  Recite this affirmation throughout the day.
8. Lastly, I invite you to close your practice with a prayer or devotion.

This simple routine will change how you show up for your family, for your team, your colleagues and in life, simply because you’re consciously and intentionally choosing how to show up for the day!  Enjoy and let us know how this practice enhances your health and happiness.