It’s important to provide your body good sources of fuel for exercise, but how exactly do you decide if something is good fuel or not?  Today, you can venture into any grocery store and find a dedicated aisle of sports bars to choose from.  While this may seem a convenient and healthy offering, it’s most often deceiving and you may be getting more than what you bargained for (and I don’t mean more in a good way).   

Here are five things to consider when selecting a sports bar or drink: 

What purpose will the sports bar serve?

1. Are you eating for pre-workout energy? (in need of a small carbohydrate boost)  
   • Are you providing the body replenishment post exercise? (need protein & carbs to replenish) 
   •  Are you consuming the sports bar as an afternoon snack?  (need a pick-me-up)
   • Consider the needs of your individual body and the contents of the bar.  While a small carbohydrate boost may serve you well pre-workout, you’ll want more protein accompanied by carbohydrate after you exercise.  And while sports bars might be a quick and easy snack for the long workday, you are probably overdoing it eating one of these bars at your desk.   
2. What’s in the ingredient list? 
   • Focus on whole food ingredients 
   • If you can’t read it, pronounce it or understand it, it doesn’t belong in your body 
   • Is it a short list, or long list?  The longer the list, the easier it is to hide unwanted ingredients 
   • Stick with a list that contains 5 or less ingredients 
3. What is the protein source? 
   • Select bars with whole food protein sources 
     • Nuts and Seeds 
     • Hemp Protein 
     • Pea Protein 
     • Brown Rice Protein 
   • Avoid soy and whey protein  
4. Identify the sugar sources 
   • While it is important to check the amount of sugar you’re consuming per serving, it’s even more important to understand the quality of the sugar you’re about to eat. 
   • Select bars that are naturally sweetened with ingredients like: 
     • Nuts and Seeds 
     • Fruit 
     • Dates and Figs 
     • Honey 
     • Maple Syrup 
   • Avoid ingredients like: sugar, corn syrup, high fructose corn syrup and any artificial sweetener (aspartame, phenylalanine, sucralose) 
5. Beware of the calorie count 
   • Some sports bars are used as a meal replacement and can contain a high number of calories per serving.  It isn’t necessary to consume this type of bar unless you need to replenish a higher number of calories due to longer exercise.   
   • While I don’t encourage calorie counting on a daily basis it is important to periodically gauge your food intake and make sure your choices are serving you well.   

There once was a time when sports bars did not exist and people relied on whole food options to fuel their bodies for exercise and health.  You can challenge yourself to do the same!  Focus on plant-based foods that provide the body good sources of protein, carbohydrates and fat; you’ll provide the body the fuel it needs while giving it a dose of high phytonutrient-content food to boost the immune system, fight disease and support you in your healthy lifestyle.   

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:

Banana Blueberry Breakfast Bar with Chia

Ingredients:

2 ripe bananas
1⁄2 cup dates, pitted
1 cup fresh or frozen blueberries
1⁄2 tsp cinnamon
Pinch of nutmeg
1 tbsp chia seeds
1 1⁄2 tsp vanilla
2 1⁄4 cups GF oats

Directions: 

Preheat the oven to 350°F. Line a sheet pan with parchment paper. In a food processor, puree bananas, dates, blueberries, cinnamon, nutmeg, chia seeds and vanilla. Fold oats into the batter. Drop by spoonful onto parchment paper.Wet your palm with a little water and press each spoonful to flatten the cookie to 1⁄4 inch thick. Bake for 12-15 minutes or until golden brown. Let cool and store in an airtight glass container.

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

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

Brassicas are one of my favorite groups of vegetables, and they’re perfect for a hearty comfort-food meal this Fall!  These brilliant foods rank as the healthiest vegetables around. Brassicas are also known as cruciferous vegetables and they belong to the Brassicaceae family, more commonly known as the cabbage family.  While they’re chock-full of excellent vitamins and minerals, it’s their sulfur-rich phytonutrients that pack the biggest disease-fighting punch! 

While it may seem like a great idea to get these foods into our everyday diet, many people struggle with what exactly to do with them.  The brassicas are full of robust flavor that can be paired nicely with other foods. Here’s a quick breakdown of the various flavor categories of brassicas:

Mild flavor:  Includes brassicas like Bok Choy, Cauliflower, Napa Cabbage and Rutabaga

Stronger flavor:  Broccoli & Broccolini, Brussels sprouts, Cabbage, Collard greens and Kale

Peppery flavor:  Arugula, Radishes, Turnips and Watercress

Pungent flavor:  Horseradish, Wasabi and Mustard greens and seeds

BALANCING FLAVOR:

1. To balance and soften the flavor of brassicas you may add beans, potatoes, rice or pasta to the vegetable.
2. To smooth aggressive flavors you can add a form of dairy to your brassicas:  goat cheese, butter, yogurt, sour cream and cheese.
3. To add a hint of sweetness you may add a small amount of honey, caramelized onions, fresh fruit, coconut or balsamic vinegar. 

Basic brassica pairings always include olive oil, garlic and sea salt.  You can use these three ingredients and make nearly any brassica taste delicious!  One of my favorite ways to enjoy kale,broccoli, brussels sprouts and broccolini is to toss the vegetables in these simple ingredients and roast in the oven.  It creates a sweet, caramelized flavor and the hearty plant will keep you satiated for a long while!  

Brassicas are essential to our diet because they provide anticarcinogenic (anticancer) and anti-inflammatory benefits.  They also promote liver detoxification which is necessary for optimal health and well-being. These vegetables care for our body at the cellular level, which is the foundation of health in the body.

Special consideration:  Some brassicas contain a high amount of vitamin K which can be challenging for any person on blood thinning prescription drugs such as Warfarin.  If this applies to you, be sure to speak with your physician about your dosage and how you may incorporate brassicas into your daily diet. The health benefits of the brassicas are amazing and with proper care you should be able to enjoy these foods while maintaining a consistent level of Vitamin K for your body’s needs.  

A lot of excitement had built up to the day I received the lab results from food allergy testing.  I was desperate to heal my sick body and I knew that if I honored my new dietary guidelines, I’d soon find myself feeling better.  The long document arrived via email and as I opened it, my stomach started knotting up. Not one, or two or three allergies, but they found nearly 100 foods that were contributing to my ailing body.  The overwhelm of dealing with sickness for two long years was now compounded by the fact that most of what I was eating on a daily basis was working against my health. How would I eat? What would I eat?  What would others now think of the way I eat??? My mind flooded with a lot of thoughts. I pretty much felt like my days as I knew them were over.  

Many others feel this way too; for the past 9 years we’ve helped clients shift this feeling of overwhelm into feeling capable, strong and ready.  We focus on all the foods they can have and they soon experience weight loss, decreased headaches and joint pain, increased energy and more.  Food is amazing fuel for the body, except when it isn’t. This was definitely the case for me and I had to structure my daily food intake differently.  

Anytime we make a shift, such as this, there will always be people questioning, and providing counsel even when not invited to do so.  After receiving the news of my food allergies, I learned to cook in a whole new way, we overhauled the pantry, fridge and freezer and started on a new path of healthy eating.  The problem was that not everyone understood or agreed with all the shifts we were making. And that was okay, all be it difficult to receive sometimes, it was okay. They needed to process things just as much as we did.  One thing that may be helpful to you if you find yourself in this space of change, is to remember that you are on your journey, and everyone else is on theirs. I still have people push food and drink on me because they feel like it’s a ding against them that I haven’t taken part.  The shifts we make are not about anyone else, but rather about the health and happiness of our own selves. Keep this focus, offer others grace, come up with a funny one-liner to use in the moment, and stick to what serves you well. One of my favorite one-liners when someone wants me to drink wine is “Hey, I love wine, it just doesn’t love me.”  Use this anytime you’d like, and update to suit your own situation.  

Those who know me well would tell you I’m always up for fun and adventure.  But as the sign above says, I might have been born to be wild, but only until 9 p.m.  Healing the body and turning ill symptoms back into strong health all take time and conscious effort.   I will continue to honor my dietary needs, I’ll party until I know my body needs good rest (I’m typically asleep by 10), and I’ll honor the healthy boundaries I’ve set for myself because it means I’ll be able to live well.  I’ll feel good and continue to be active and adventurous until the day I take my last breath.  

Be confident in what serves you well.  Create a welcoming environment for all.  And know that it’s okay if not everyone agrees or understands.  My guess is that over time, they’ll see the fruits of your labor and start to make healthy shifts too.  

Here’s to partying ‘til 9!

xo, 

Did you know you can eat your way to happiness?  While there are two ways to achieve this; there’s only one way to achieve long-term success.

Most often, people will grab a sweet treat to satiate their need for a quick jolt of happiness; a nice big caramel coffee drink, a doughnut from the local shop, or a stop at the vending machine for a quick afternoon pick-me-up.  As you well know, the “upper” effect from the processed sugar in these types of food and drink will quickly turn into a crash followed by a strong need for more sugar.  This is how a vicious cycle of short-term happiness quickly turns into a bad habit, so let’s move on to the most sustainable option that will provide you long-term success.

Food fuels every inch of our brain and body.  It feeds our thoughts; it drives our energy, and supports our organs to function at their highest level.  Foods that are high in healthy fat, vitamins, minerals and phytonutrients support the body for long-term happiness!

You can never fill up on too many vegetables!  Focus on plant based foods for long-term happiness; these foods nourish and feed life.  Leafy greens, brightly colored vegetables, and sweet fruits provide our body phytonutrients as well as the vitamins and minerals our body needs to thrive.  Phytonutrients are like a powerful army in the body; they fight foreign invaders, and reduce oxidative stress so we can live in a happy, healthy way.

Nuts and seeds also provide the body amazing nourishment, offering healthy fat on top of other helpful nutrients.  Flax and chia seeds both provide the body a good amount of omega 3 fat to support brain health and maintain a healthy weight.  English walnuts, cashews, almonds, pistachios, sunflower seeds, pumpkin seeds and Brazil nuts are other favorites to incorporate into your diet.

Selecting these plant-based beauties over the processed, sugary treats will keep your blood sugar balanced, your mind clear and powerful, and your body nourished.  You’ll not only feel better in a physical way, but you’ll experience emotional stability and increased happiness.  As my kids will tell you, there are “always foods” and “sometimes foods”; be sure processed sugar falls into the “sometimes” category and you’ll be setting yourself up for long-term health and happiness.