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

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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,

Clients are contacting me, friends and family as well, saying, what should we do, because the overwhelm is real and our stress levels are higher than they’ve ever been? PLUS, we’re managing more than our typical daily tasks. I’m here to share some tips and tools and strategies with you because I know life looks different right now.

You might have kids at home that you’re trying to manage the homeschooling for as well as your own full time job. The demands of work look a little different working through this shift and change. Maybe you’re working excess hours. And on top of that you have a spouse potentially working from home who thinks it’s wonderful to just pop into your office at any given time. And your furry friends at home, dogs, cats. Well, they just think it’s fantastic that the whole family is here just to love on them 24/7.

There are a lot of demands. There are a lot of different activities and needs pulling at our attention from different places and it’s time to get sound in your decision making and stay healthy through it all by following these simple strategies:

1. Build Awareness:  Demands are great, time is limited, and competition is fierce.  As a result, we run at a fast pace and rarely stop to consider the needs of the body.  The body speaks to us every day and the beautiful thing is that never over-exaggerates or lies; it just tells us like it is.  One morning you might have the sniffles, another a sore neck, and maybe in the afternoon you feel like you could use a nap.  These are all situations where the body is speaking.  If we take time to stop and listen to the body, we’ll be more aware of its needs and be able to respond accordingly.  This however takes practice!  Pause in the morning and do a little scan of the body, check in to see how it’s feeling, and decide how you’d like to navigate to best support it’s needs.  We call on the body to care for us every day and perform at it’s best; we need to care for it in return.
2. Create supportive, healthy boundaries: We must create a supportive environment in order to achieve health and fulfillment.  Take inventory of your daily activities and decide if adjustments are needed to alleviate stress in your life and achieve your goals.  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.
3. Say no.  This can be a challenging but necessary assignment if you want to increase health and happiness.  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 a supportive, healthy direction.  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.
4. Focus on Fulfillment:  Instead of trying to achieve work/life balance, focus on fulfillment.  Balance is difficult to achieve and leaves us feeling unsettled and dissatisfied. It’s simply not possible to work 8 to 10 hours a day, and then spend the same amount of time with your loved ones.  However, when we are present in our communication with others and focus on the people, activities, and the things we’re most passionate about in life, we will experience fulfillment which then creates a feeling of balance.  Fulfillment can be defined as a feeling of satisfaction at having achieved your desires.  This is very different from success, which is the accomplishment of an aim or purpose.  A young child will feel fulfilled by having your sole attention for 10 minutes versus having an hour of your time while you multitask, answ

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,

Stress is viewed as a bad thing, something that feels uneasy, unwelcome and difficult .  It fosters hardship in the body and in the long run can cause a lot of health complications.  While all of this may ring true, I’d like to shift your perspective and shed new light on this subject of stress.  I’m guessing with all the shifts that have taken place in the past couple of weeks you may be feeling overwhelmed and desire a little calm in your life.

Here’s the thing we need to remember; stress is a very healthy and necessary response in the body.  It helps us address difficult situations and can aid the body in healing.  Stressful situations will always be present in life.  It is our responsibility to manage them in a healthy manner.  That, my friend, is the real challenge; its our inability to respond appropriately to the multitude of stressful situations, big and small, that we encounter on a daily basis that causes hardship in the body.  If we can choose to participate in a new way and provide the body adequate time to rest, repair and rejuvenate we can stay healthy through times of change.

Here are 5 things you can do today to create calm in the midst of it all:

1.  Do your best.  And know that your best is going to look different every day.
Life is full of expectations.  The expectations that others have of us, and those we have of ourselves.  Especially in times of change, it is easy to feel the weight of the world on your shoulders.  We tend to want to control the outcome, and worry when we can’t.  This cycle leads us right into sleeplessness, fatigue and irritability.  Make a commitment every day to show up in your best manner possible and offer others permission to do the same.  Celebrate small success and big moments and when someone’s “best” isn’t as solid as it usually is, offer grace.  Learn from it.  Have conversations about it.  Provide space for “best” to look different day to day, and be a positive guide and support to yourself and others.

2.  Create structure.
Working from home, managing the needs of the kids and getting used to life during a quarantine is a new experience for all of us.  Sit down with the family and together, create a daily schedule for everyone to follow.  Set healthy boundaries for work and play time by sharing your needs and inviting your family to do the same.  This will create ease throughout the day and provide a foundation for healthy communication.  Take time over dinner to discuss what’s working well and explore any shifts you may need to make.  We’ll all need to be a little flexible and open in the days ahead.

3.   Practice gratitude.
Many miracles have happened because of the power of positive thinking.  Even in the most challenging situations there is something to be grateful for.  It may take a little time to see the positive, but it’s there.  Strive every day to give thanks for 5-10 things in the morning upon waking, and again in the evening before going to sleep.  You may express all your grateful for by writing your thoughts down in a journal, or reciting them silently or aloud.  Do what works best for you, the most important part of practicing gratitude is making it a practice.  I promise, you’ll feel amazing!

4.  Anything that is mentionable is manageable.
This is a quote from Mr. Fred Rogers and it is a favorite of mine.  We cannot keep our worry, concern and overwhelm to ourselves or we’ll find that we continue to feed the worrisome thoughts.  Please talk to someone.  Share with your spouse, call a friend, reach out to a colleague or ask your boss for a few minutes of time.  When we can voice our worry, needs, expectations, and concerns it provides space for solution-based ideas.  The only caution I would provide is that your confidant must be willing and able to shed a positive light on the situation, share a laugh or two and be supportive.  There is no room for others to fuel your worrisome thoughts either, it’s all about forward motion.

5.  Please breathe.
If you’ve followed my work, you know I mention this a LOT.  But it’s for good reason; breathing can reduce cortisol (stress hormone), provide calm to the body, refresh your mindset, and provide new perspective.  Please take slow, deep belly breaths often.  At a minimum, set your timer for 10 slow abdominal breaths every hour, on the hour.  By the time you leave your work space you will have taken 80 deep breaths.  While breathing, close your eyes and focus only on your breath.  Practice this daily, and observe the change you feel take place in your body and mind.  Your worries will lessen and the stress your body feels will subside.  It’s powerful.  It’s free, portable and accessible anytime, anywhere.  Use it well.

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,

With each new day, the sun rises.

I’ve not shared this story yet, but I feel it on my heart to do so today. Crisis can happen at any moment, in moments of great joy, in challenging times, in the quiet of the night. It’s not often we have the opportunity to prepare for it.

On December 28th, my family was enjoying all the wonders of Maui; it’s one of our favorite places on earth. At exactly 4 p.m. crisis hit our family. We were playing in the ocean when my son was picked up by a 4-ft swell. The swell carried him up, and then curled under itself, crashing him to the ocean floor. He landed on his chin and neck and his legs and back were carried over his body like a scorpion. He was immediately transported to the hospital and then airlifted to Oahu for care. He broke two vertebrae and had fluid and edema on two more. The surgeon shared it is one of the most painful injuries to endure.

The blessing in all of it is that he isn’t paralyzed. We were told by every paramedic and every medical professional that they “never see this happy ending.” This accident usually results in paralysis or death due to drowning.

We are grateful for the blessing in all of this.

Our son is 13 years old, he’s healing up beautifully and will be fantastic.

The reason I share this with you today is because of an experience I had in the grocery store this morning. With my cart overflowing with everything needed for a possible quarantine (except for toilet paper of course, we’re down to 7 roles and the shelves are still empty) I sat in the check out line with everyone else for about 30 minutes. During that time, a woman was talking with me and asking if I was worried about the virus. I responded that I wasn’t. She then asked if I was worried about supply problems with food, toilet paper, wipes, etc. I responded again that I wasn’t worried about any of it. I shared that I really love to focus on the positive. She said “well all these people are buying up shelves and shelves of food, what’s going to happen when we need more?” I responded that I guess that is good for us, because when ours runs out, they’ll still have plenty which means there will be supply for our families. She paused and said, “that is so true!” She seemed more calm after our conversation. And in the end, she smiled.

I am hopeful and I pray that COVID-19 dies off soon, that no more lives are taken as a result of it’s attack and that you, your loved ones and friends remain safe and healthy.

Worry does not take away the troubles of tomorrow, it takes away the joy of today.

We all must navigate a bit differently, life will be interesting, business may struggle, and my family can either enjoy the days to come of all being in our home together 24/7 for two weeks, or we can choose not to.

It’s all a choice.

This life is all a privilege.

The way we choose to interact with others can include joy, love and respect.

We can honor our differences and offer support.

Crisis is going to happen, it’s not often we get to prepare for what might come.

Take deep breaths, do everything you can to support your body in health and happiness. Know that we have a choice in every single matter, and that the quality of every choice we make, matters!

I will not worry. I will enjoy people and life, I’ll spread love, share kindness and believe in the beauty and grace of each new day. Just as I’ve aimed to do with every crisis we’ve gone through (when we didn’t have the opportunity to prepare).

I hope you’ll join me in all of it. 

Here’s to each new day and beautiful sunrises ahead.

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:
Roasted Turkey Soup with Harvest Vegetables

Broth Ingredients:

• Leftover roasted turkey carcass *see note
• 1 onion, crudely chopped 2 carrots, crudely chopped 2 whole garlic cloves
• 6 quarts of water
• Broth Directions
• Bring all ingredients to a boil.
• Reduce heat to simmer and cook until it reduces down to approximately four quarts of broth.
• Run the broth through a strainer and discard bones and vegetables.
• Set broth aside and rinse the stock pot to make the soup.
• *Note:
• If you do not have a full roasted turkey carcass, you can purchase turkey breast pieces, roast it and then use the carcass.

Soup Ingredients:

• 2 tbsp EVOO
• 4 quarts turkey broth
• 1 medium zucchini, diced
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks with leaves, diced
• 1 small butternut squash, peeled, seeded and diced
• 1 can kidney beans
• 4 leaves of fresh sage, minced

Directions:

In a stock pot, heat olive oil over medium heat and add onions and garlic to sauté for 2 minutes. Add carrots and celery, sauté 2 more minutes. Add all remaining ingredients and bring to a boil. Reduce heat and simmer until carrots are cooked through. Spoon into bowls and enjoy!

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

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

How does your drink stack up when it comes to sugar consumption? We have so many choices to quench our thirst that it’s easy to grab something outside of good ol’ water, but are we creating a health risk by doing so?

Hands-down, sugar is the number one food ingredient feeding disease in America, and unless you’re aware of how much sugar you consume you’re most likely exceeding the recommended limit of 25 grams of added sugar per day.

Looks can be very deceiving when it comes to soda, sport drinks, coffee and more and it’s all readily available. There’s a coffee shop on every corner, a gas station every mile marker and the refrigerator section of the grocery store is filled with hundreds of options to choose from.

As with any food item, we need to understand the quality of the drink we’re consuming and it all starts with the ingredient list and nutrition label. This one act of label reading will change your perspective and empower you to make wise, healthy choices. First, check for the number of servings per can/bottle. Secondly, check the grams of sugar per serving so you are aware of how much sugar you’re consuming. Lastly, check the ingredient list to see what forms of sugar are in your drink.

The World Health Organization suggests consuming no more than 25 grams of added sugar per day (sugar that has been added to a food, not including natural sugars found in fruits etc.). You often get twice this amount by drinking a coffee drink, soda, or sports drink. It’s time to rethink your drink!

Take one day at a time. If you’re selecting drinks that are high in sugar, replace one drink per day with water and stick with that plan for 7 days. Then, in week 2, replace another drink with water, and so on until you build up to 64 oz of water per day. You’ll find you have more energy, your mind will feel crisp and on task, and you’re cravings for sugar will naturally go away. Other benefits of removing sugary drinks from your diet include weight loss and increased health.

Are you up for the challenge? It’s time to rethink your drink and take one step every day to make it happen. You can do it!!

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:

Ingredients:

1/2 cup blueberries
5 sprigs of fresh thyme
1 quart filtered water

Directions: 

Blend all ingredients and chill before serving.

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

“OWN YOUR HEALTH” is about acknowledging your state of health and recognizing that you have full claim, authority and power to create a healthy body, mind and life for yourself.  It is yours for the taking and now is the time to make it all happen.    

I never once considered that I needed to take ownership of all aspects of my health until my health was deteriorating at such a fast pace that doctors told me to go home and prepare for “what was to come”, meaning the slow progression of a disease that would inevitably take my life.  When given news such as this, it takes your breath away, it caused my world to stop in its tracks, and it made me take a deep look into the reasons why it could be happening.   

At first, I blamed everything else for my ill state of health and questioned how I could be put through such hell.  But after a couple months of my ranting I started a big internal investigation and came to the conclusion that everything about my life was contributing to my fast deterioration.  While I exercised pretty consistently I had a few other things working against me…I always functioned at 100 miles per hour, putting everyone else’s needs before my own, committing to things I didn’t have time for, eating a lot of sugar and nutrient-void foods, drinking a few diet cokes a day to keep my energy up, staying up way to late and waking too early, worrying about what everyone thought of me versus just living in my truth, and missing out on a lot of nutrient-rich veggies, beans, whole grains, greens and nuts and seeds.   

I simply did not own my body, my mind, or my life.  I just existed and thought it’d all just work out.  I’ve learned that it doesn’t happen this way, we must each make daily effort to rise to the occasion, make intentional choices that serve us and own every bit of our happiness, our health and our life.  

What part of your health do you need to take ownership of?  Here’s a little exercise to get your internal investigation off to a solid start: 

Answer the following questions as quickly as possible, no need to analyze, just answer: 

1. I always have good intention but never really get around to ______________________. 
2. The three things that are holding me back just getting it done are:  
   1.  
   2.  
   3.  
3. If I were to consistently accomplish my good intention, I would feel… ____________________________________________________________________________________________________________________.
4. If I were to take my last breath today, I would regret not having done this for myself because_______________________________________________.  
5. If it is meant to be, it’s up to me!  I will do these three things for the next 30 days to take ownership of this one area of my life: 
   1.  
   2.  
   3.  

By doing this exercise, you’ve identified your starting point, your barriers, what it means to you to get the job done, and the steps you’ll take to make it happen.  The final part of the exercise is to share your details with one person who will provide positive encouragement to help keep you on track.  Lastly, keep your answers where you can read them daily; this is the best reminder to own your health and keep moving forward.   

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:

Egg Salad

Ingredients:

Angie’s Note: This protein rich recipe can be consumed alone and/or used as a protein option to add to other dishes and recipes. Protein is found throughout your body; in muscle, bone, skin, hair and virtually every other body part of tissue. Protein supports many chemical reactions in the body and helps carry oxygen to our blood. When you eat protein throughout the day you’ll achieve sustainable energy and help repair muscle tissue after physical activity.

Ingredients:

4 hardboiled eggs
2 tbsp mayonnaise or greek yogurt
1 tbsp Dijon mustard
2 tbsp cooked bacon crumbles (optional)
Pinch of sea salt
Pinch of pepper
Pinch of dill
Pinch of granulated garlic

Directions: 

In a medium bow, mash the hardboiled eggs. Add all remaining ingredients and blend.

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

Check out this week’s issue: How to Boost Your Energy!

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