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,

We’re nearing the “half-way” mark of 2020 and, like me, you’re probably thinking that it couldn’t even be possible that we’re almost half the way through the year!  But it is.  And here’s why this message today is so important.  

December 31st will arrive before we know it, and if we’re not mindful about our choices, we’ll be sitting in the same state then as we are today.

For four months now, we’ve been navigating our way through a pandemic.  We understand what isolation feels like.  We know how important it is to surround ourselves with people and we long for it when we can’t.  We’ve realized things about ourselves that maybe we couldn’t when we were racing from place to place.  We’ve learned, grown and stretched ourselves in challenging new ways.  

We’ve witnessed brutality, and unimaginable death too many times.  We’ve mourned for families we’ve never met.  We demand change as we explore ways to support and love every member of our community.  

We face furloughs, reduction in force, layoffs and termination.  We’ve seen businesses we love have to close their doors.  We feel fear about the unknown and navigate the best we can.

Sometimes it’s all overwhelming and we’re not sure we’ll find our way.  

But we will.   

It is a complete understatement to say that a lot has happened in the first half of the year.  But a lot has happened.  And the honest truth is that a lot is likely to keep happening.  The one thing I know to be constant and true is that we have a choice in every matter.  We have a choice how we show up and participate in every situation.  And EVERY choice we make matters.  

Every choice matters when it comes to our health.

Every choice matters when it comes to our happiness.

Every choice matters when it comes to loving another human being.

Every choice matters when it comes to creating change.

Every choice matters when it comes to providing for our families.  

Every choice matters when it comes to positivity, peace and gratitude.. 

Every choice matters when it comes to taking care of ourselves so we can care for others.  

So my question for you is, how will you choose to show up every moment going forward?  

Are there shifts you can make for your health and happiness?  Are there conversations you can have to support the change you wish to see?  Is there more you can do to create peace and practice gratitude? 

A mentor and friend of mine, Mark LeBlanc, always says “no change = no change”.  If you desire something more for yourself, your loved ones and your community, it will take conscious choice and effort to get there.  

Write down your thoughts and goals as you close the first half of the year, and enter the last.  Use this time to make a difference and when December 31st comes, you can look back and smile knowing you’ve participated in a powerful way.  You don’t need to overhaul everything, just start with one high-quality choice and build from there.  

Every choice matters.  And one person can make all the difference.  Be the ONE.  

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,

No need to overhaul everything with your sleep routine, just start practicing this simple rule to enhance your sleep and feel refreshed and ready for productive days ahead.

Follow the 12-12-8 rule to build a consistent, high-quality sleep routine:

• 12: Stop consuming caffeine by 12:00 pm – consuming caffeine thereafter disrupts your sleep cycle.  This could include soda, tea, coffee, and energy drinks.
• 12: Offer your body a 12 hour fast – stop eating 2-3 hours before bed and enjoy breakfast 12 (or more) hours later. A nice balance is ending food intake at 7 p.m. and eating again at 7 a.m.  When you do eat, enjoy meals that incorporate plenty of vegetables, leafy greens, beans, nuts, seeds, whole grains, organic sources of protein and healthy fat.
• 8:  Achieve 8 hours of sleep consistently – create a sleep routine that supports this. If you need to expand sleep time, move your bedtime back by 15 minute increments per week. For instance, if you’re currently going to bed at 11:30 p.m. and you’d like to go to bed at 10:00 p.m., you would move your bed time up to 11:15 in week one, 11:00 in week two, 10:45 in week three and so forth. Gradual shifts will support success!

Here’s to a restful, high-quality night of sleep, and to many more thereafter!   Enjoy.

HAVE YOUR HEARD?

The all new Healhy Roots ONE program is a community of women and men focused on their long-term health and happiness, all for less than $1 per day! Come join the Healthy Roots ONE Tribe! Click below to learn more:

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,

Quarantini’s, stress-eating, binging on movies & popcorn, and feeding sugar cravings may have gotten you into a bit of a bad situation during quarantine.  It’s time to get your health back on track and today I’m sharing three simple strategies to reverse the cycle and get you there.

First things first though, you’ll need to make a commitment, put a stake in the ground and decide how you’d like to move forward in the days ahead.  Health doesn’t happen by chance, you’ve gotta decide that you’re ready to make progress and then commit to taking action.  Once you make your commitment, know that you just have to focus on making one high-quality decision at a time.  There’s no need to overhaul everything at once, the magic comes with consistency over time.  Let’s dive into the three simple strategies to get your health back on track:

PRECOMMIT:

You must make the time and put in the effort to turn your verbal commitment into reality.  This means planning your meals, scheduling your fitness time, removing all the junk food from your home, creating a budget, or crafting a healthy sleep routine.  Whatever the goal, you’ll need to schedule the appropriate time into your calendar to execute and also proactively set yourself up for success.  You cannot set out to lose weight and still have all the junk food in the cupboard or rely on fast-food meals to help you achieve your goals.  Be proactive, take the steps you need to take, and make it happen.

ACCOUNTABILITY:

Tracking your progress supports you in achieving your goals.  Choose what speaks to you and compliments your lifestyle; journaling, a vision board, a simple graph or chart, a Fitbit or Jawbone, or an app on your mobile device.  The options are endless.  The most important factor is to find something that works for you.

Along with your tracking, you may opt to share your goal with a family member or friend.  Some individuals share it with everyone by posting their intent on social media and tracking their progress for all to see.  Find what works for you, and have an accountability measure (or two) in place.

CELEBRATE:

This is a marathon, not a sprint.  Take time to celebrate your milestones, as well as the small daily things that help you stay on track and achieve your goal.  We tend to reach one milestone and immediately focus on the next task at hand.  Please pause, recognize the effort you’ve put in, understand the benefit you’ve gained from your actions, feel the difference in your body, mind and spirit, and celebrate!

A celebration doesn’t have to cost a lot of money, or be time-consuming unless you want it to be.  Treat yourself to fresh air on your lunch break, meet a friend for tea,  or go for the gusto and schedule a spa treatment.  It doesn’t matter what you select to do as a celebration, as long as it’s a celebration to you!

We’re here to support and celebrate you!  If you’d love more guidance, or want access to a community of women and men focused on their long-term health and happiness, come join the Healthy Roots ONE Tribe!  Click below to learn more:

Highly effective leaders need freedom and flexibility in their life in order to soar to new heights, but all too often it is seen as a luxury rather than the critical necessity that it is.  I’m excited to be featured in the Global Women’s Leadership event of the summer, “Girl Get Your Life Back!” for high achieving women in leadership who desire more freedom and flexibility in their lives!   If you’ve ever thought, “Is this it?”, felt exhausted- even after sleeping, or you dream of a different life……you CANNOT PASS THIS UP!

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 couldn’t believe what the technician said to me after my test…

Health is all about progression; it’s a journey that requires consistent, conscious thought, awareness, and high-quality choice in every area of life.  I believe that food makes a difference in the health of our body, I believe we have a choice in every matter, and also that every choice we make matters!  

When I was told that a rare neuromuscular disease would shut down my organ systems, and take my life, I found myself in a state of hopelessness and despair, and I sat in that space for a long while.  But eventually, I stood up and decided to do something, anything, to help the situation.  I had a choice in how I was going to participate and I wanted to turn my focus to trying to figure out how to live!  

Through the years, my healing journey has included overcoming sugar and diet-coke addiction, and learning how to heal my body with clean, organic food. It didn’t stop there though, because I also had to make better lifestyle choices; I pray and meditate, incorporate movement into the day and consistently practice gratitude.  Every choice we make matters, and these choices have enhanced my life and health in a BIG way.

Here the thing though, we never quite know the extent of the long-term benefit, or in the case of my health years ago, the long-term consequence of our choices until something is brought to our attention, or our body starts exhibiting symptoms. Sometimes it’s news of a test result or exam that provides us additional information. This is the scenario I found myself in a few weeks ago. 

I had gone for my annual mammogram and the nurse called shortly thereafter and said they would need to bring me in for additional testing, the doctor had seen some abnormalities in the images.  So off I went to complete my first ultrasound, and in my mind I really felt like it wasn’t going to be anything to worry about.  Until the doctor said that I had multiple enlarged lymph nodes in my right armpit area and that he would need to see me back in 6 weeks to determine whether they have grown, remained the same in size, or possibly shrunk.  From there, he would decide if a biopsy is necessary. 

Breast cancer and other forms of cancer are prevalent in my family so I’m not going to lie, I was concerned.  I am confident that I’ve done my best to support my body, but there is always more to know and do, and there are external and internal factors we can’t control.  And let’s face it, I’m at higher risk for certain diseases because of the history of my autoimmune disease and neuromuscular disease.

After 6 weeks, I returned for the second ultrasound.  As the technician was gathering the necessary information and images, she had inquired about whether I had been experiencing a cold, or anything out of the ordinary during my last visit that could’ve caused the lymph nodes to be enlarged.  I shared that I hadn’t and then she said “we always like to ask, because if someone is sick, or has an autoimmune disorder, it can impact the lymph nodes.”  

“I have had an autoimmune disorder for 15 years now” I said. 

“Why don’t we have that in your file?” she asked, “it’s nowhere in here”.  “I guess because you all never asked, I would’ve been happy to share” I told her.  She said that this was very good information to have, and then she was off to share her findings with the doctor.  

Something INCREDIBLE happened thereafter.  She returned to the exam room to share that the doctor said the lymph nodes had shrunk, and then she said “neither of us can believe you’ve had an autoimmune disease for 15 years!”  “Do you take medication for it?”  I said no, and went on to share that I care for my health needs with food and high-quality lifestyle choices.  She couldn’t believe it and went on to share that someone who’s had autoimmune for as long as I have typically have large, thick, gloppy lymph nodes and “yours look perfectly normal in this screening” she said.

She was sorry they didn’t have this information in the first place, as it’s likely I wouldn’t have needed to come back in.  However, I was jumping for joy, not only because everything looked okay but it was the FIRST time that a doctor had acknowledged that my efforts were paying off in a BIG way.  I had no idea about what an autoimmune disease can do to your lymph nodes over time, and I’m so grateful the choices I’ve made have supported mine in health.  I am also grateful they called me back, and I now know the long-term benefit my body has experienced as a result of the shifts I’ve made.  

I don’t have gloppy lymph nodes!  And I’m so grateful for it.  But this is only one story of so many.  My clients who’ve reversed fatty liver disease, who’ve gotten their cholesterol numbers in normal range for the first time in years, others who manage their autoimmune disease without medication and some who’ve shed the excess weight they were carrying.  The list goes on and on.  And it all comes down to making simple high-quality shifts over time that turn into lifelong transformation.  I’m so grateful for my health, for this journey, and most of all for the privilege to guide others in health, resilience and happiness.  

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,

While the National Institute of Health states that over 40% of Americans are deficient in vitamin D, researchers believe the number may be even higher!  This number means that there are way too many people missing out on the robust health benefits of vitamin D!

Despite calling it a vitamin, vitamin D is actually a steroid hormone that you get primarily from sun exposure or supplementation.  Researchers have noted that increasing levels of vitamin D3 among the general population could prevent chronic diseases that claim nearly one million lives in our world each year. 

You’ll need to head outside to get the best source of vitamin D3.  The best way to soak up vitamin D3 is through our skin, and the best way to do that is to expose ourselves to the sun.  Try to get outside between 10:00 a.m. and 3:00 p.m.; it’s the only time we are able to make vitamin D.  Share your arms, legs and abdomen with the sun for 10-30 minutes per day depending on your sunburn threshold.  Burning the skin doesn’t fit into this health-focused plan for sun exposure.  Know your limits and abide by them.  Also note, that when you apply sunscreen, you are NOT able to absorb Vitamin D, so enjoy two sunscreen-free 30-minute sunshine breaks per day for optimal Vitamin D exposure.  

You CANNOT soak up any vitamin D through your windshield!  The only rays that make it through the window are UVA rays which contribute to aging skin and wrinkles.  UVB rays will provide you the vitamin D3 you need, so sit out on the patio and enjoy the fresh air for a few minutes every day. 

Dietary forms of vitamin D are also available, although not as robust as getting it from the sun.  Plant sources provide the body with vitamin D2.  The more beneficial vitamin D3 can only be had through animal-based sources such as: fish (salmon, mackerel, tuna, and sardines), egg yolk and raw milk.  Please keep in mind that if you drink pasteurized milk, you’re getting a fortified source of vitamin D.  Please check the label to see if it’s been fortified with D3 or D2 and try to select options that have been fortified with D3. 

Optimizing levels of vitamin D needs to be at the top of everyone’s priority list.  Deficiency is linked to so many common chronic diseases such as:  anxiety/depression, cancer, autism, diabetes, cold/flu, rheumatoid arthritis, multiple sclerosis, seizures, migraines, infertility, dementia, crohn’s disease and heart disease just to name a few. 

Talk to your physician about getting a baseline blood test for vitamin D.  Once the test is complete, your physician will assess your results and provide direction about supplementation.  It is important that your physician monitor you during any use of vitamin D3 supplements, so keep up with scheduled visits and blood testing.

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,

If you’re short on time this week but trying to incorporate healthy choices into your days, this post is for you! Check out these three articles with quick tips for making healthy choices, starting TODAY!

• Healthy Things to Do In 15 Minutes or Less

• One Question to Ask Yourself

• Veg out on the Grill

Ready to jumpstart your health and explore how your choices at the table and in life impact your health and happiness? Check out more products and resources here!

Check out the video above for this simple but incredibly effective exercise!

Want More Health & Life Tips Like This? Check Out Angela’s Book!