It feels odd to use the word “balance” when talking about life.  The picture that comes to mind is a balanced scale, or teeter-totter, but the reality is that life events, activities, and responsibilities aren’t always going to be balanced evenly as a teeter-totter would be.  Creating life balance is about being present, and feeling fulfilled in all areas of life.  When you’re able to achieve fulfillment, you’ll feel emotionally and physically balanced and live life in a positive, passionate way.

The key to creating fulfillment in life is to follow some very simple rules:

1. Breathe

Breathing is free, portable and life-changing.  Stop what you’re doing.  Place both feet flat on the floor, relax your shoulders, close your eyes and place one hand on your belly while the other rests on your lap.  Now use your nose to inhale, filling every area of your belly full of air.  Pause at the top of the inhalation and then exhale through the mouth.  Repeat often.

2. Be Present

When we take things one step at a time, and focus on the task at hand we are more productive and less stressed overall.  Break the multi-tasking cycle and begin accomplishing one “to-do” at a time.  This provides us space to think clearly, be direct about our goals for the day, and structure accordingly to achieve them.

3. Positive Affirmation

Researchers believe we have 60,000 thoughts a day and 80% of them are negative!  We’re filling our brains with self-limiting beliefs when we allow negative thoughts and self-talk to exist in life.  This is a sure-fire way to feel unfulfilled and out of balance in life.

Start replacing the negative chatter with a positive affirmation.  When you hear the negative chatter, silently say “there’s no space in my life for this to exist” and replace the negative thoughts with a positive affirmation.  An affirmation is an “I AM” statement such as “I AM CAPABLE” or “I AM CONFIDENT” or “I AM WORTHY” to support you in health and happiness.  Use powerful words that speak to you and carry meaning in your life.

4. Release Control

There’s no need to fret about the decisions another person makes; nor the reaction a person may have to the choices you make in life.  You can only control the choices you make and the responses you have in this life.

Begin to release control of other’s decisions and responses by giving them permission to respond however they need to respond.  This can be done silently, or communicated directly to the person in a caring, loving way.    This will free you up to experience more fulfillment and joy in your own life.

5. Live a life of Gratitude

The practice of gratitude sheds new light on a situation, affirms the positive in your life, and helps you celebrate all that is good.  Take time every day to express gratitude for the big and small things in your life.  Write down 5-10 things you’re grateful for each morning upon waking, and again at night before going to sleep.

We invite you to access additional resources and connect with us at www.AngelaGaffney.com .

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,

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

Sleep ranks in the top 5 habits of healthy people; its benefits extending far beyond just feeling good when you wake up in the morning.   Adequate sleep decreases stress levels, improves memory, and decreases inflammation which is associated with heart attack, stroke, diabetes and arthritis.  Getting good rest will also help you achieve and maintain a healthy weight; sleep and appetite are controlled in the same part of the brain and the more sleep deprived we are, the greater our appetite.  If it’s your goal to be healthy, you’ll want to assess your sleep habits and begin to create a healthy sleep routine.  

The goal is to achieve seven to eight hours of sleep every night, and while you may think that you can get away with less sleep, and just catch up on the weekends by sleeping in, your body will suffer for it.  Research states that chronic sleep deprivation can alter our mental and physical health, which hinders our ability to carry out daily tasks and responsibilities.  While you may feel a bit more energetic after sleeping in on a Saturday morning, studies conclude that the mental and physical abilities of sleep-study participants still suffered even after three days of playing catch up.  Chronic sleep deprivation also disrupts our circadian rhythm which can make it difficult to fall asleep even though your body is feeling tired and ready for rest.  While it’s ideal to get seven to eight hours of sleep, there are many people who are short on this goal.  If you happen to reside in this category, it’s time to create a healthy sleep routine so you can improve your health for the long-haul.  This routine will take time to achieve, sometimes even months, but in the end you’ll be able to reprogram your circadian rhythm, and achieve the seven to eight hours of sleep your body needs.   

Here are a few strategies to help you snooze soundly and create long-term health.  As I always say, creating a healthy sleep routine means you must treat yourself like a child.  That’s what I’m suggesting, that you create a routine just like you would for a small child; if you do so you’ll achieve the seven to eight hours of sleep you need for optimal health and productivity.   

• Structure:   

Have a set bedtime every night so things stay consistent.  The average adult needs 7-8 hours of consistent shut-eye in order to be most productive, and feel well.  This means heading to bed around 10:00 p.m. every night and waking around 6:00 a.m.  It is best to keep this schedule on the weekends as well; it allows your circadian clock to stay on track for consistent sleep all week long.   

Got kids?   

Children should be provided the following according to the National Sleep Foundation: 

Newborns:  Sleep in irregular patterns anywhere from 10.5 – 18 hours per day. 

3 – 11 months:  9-12 hours every night plus 2-4 naps during the day 

1 – 3 years:  12-14 hours of sleep in a 24 hour period (including naps) 

3 – 5 years:  11-13 hours every night 

5-12 years:  10-11 hours every night 

• Avoid Caffeine:   

Just as we wouldn’t feed our children caffeine, especially right before bed, we should honor the same for ourselves.  If you do choose to drink caffeine in the day it is best to stop all caffeine after 2:00 p.m.  This will give your body enough time to process the caffeine before you head off to sleep.   

• Quiet Time: 

Most often, children have a bed time routine which includes all the proper cleaning of food from the face, teeth brushing, a trip to the potty and a sweet bed-time story.   You’ll notice there was no “checking email, texting, or working on the computer” included in the routine.  Keep your routine as clean as a child’s routine.  Shut down all technology and phones at least one hour before heading to bed in order to achieve optimal sleep.  Take an hour of time before bed to relax, listen to classical music, read, journal about your day, or spend time with your significant other.   

• Eat Well: 

We all need three balanced meals a day, and maybe a snack here and there.  I can’t imagine sitting my children down to a big meal at 8:00 at night and then sending them right off to bed.  As adults, especially if we’re entertaining or out with clients, we tend to eat large meals loaded with excess fat and salt late at night.  The purpose of sleep is to allow the body to repair and replenish.  Your blood is purified, your liver detoxifies the body, and all your organs are resetting for another day.  The body needs to be able to focus all of its energy on this, so when you have food in the gut that needs to be digested, the body will give up some of its “repair” energy for the needed digestion.   Make breakfast and lunch your biggest meals and go light for dinner.  As a rule, all meals should be consumed 3 hours before bed.  If you need a light snack before bed, eat an hour before you go to sleep.  Some foods known to aid in sleep are:  oats, bananas, tart cherries or tart cherry juice, and almonds.  Prepare a light snack of these foods and enjoy it 30-60 minutes before heading to bed.   

• Eat, Play, Sleep: 

If you’ve read a book about raising a child it may have included the theory of “eat, play, sleep”.  This routine ensures that your child has structure in the day and gets plenty of activity before nap and bedtime.  We need the same in our lives.  Activity is important for sleep, as well as play!  Be sure to get up from the desk, take a walk and get fresh air.  Accomplish 30 minutes of exercise every day and schedule “play time” into your calendar.   Think about the activities you loved to do as a child and start incorporating some of that same activity in your life today, there’s no age limit for playing in the sandbox!  If you enjoy a nap, it could help you in health as long as you do not sleep for longer than 20 minutes at a time; this short nap will allow you to reboot without creating problems with your circadian clock.  It’s best to nap in the late morning or early afternoon before 3:00 p.m.   

Remember that it’ll take time to create a supportive sleep routine and achieve the seven to eight hours of sleep you need for long-term health.  Begin by making small changes so you eventually achieve your sleep goals.  If you head to bed at midnight every night, you surely won’t be able to switch to a 10:00 bedtime right away.  Start small and build up.  Go to bed at 11:45 p.m. for a few nights, then move it up to 11:30 p.m. and continue moving up by 15-min increments until you reach your 10:00 p.m. goal.  The pay-off is huge; you’ll feel better physically and emotionally and you’re most productive and happy when you’re adequately refreshed and energized. 

Happy snoozing!! 

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

XO, 

RECIPE: 

Nutty Granola

Ingredients:

2 cups GF oats 

½ cup pecans, chopped 

½ cup shelled pumpkin seeds  

½ cup almonds, chopped 

½ cup coconut, shredded 

½ cup dried blueberries 

½ cup dried cherries 

½ cup dried cranberries 

¼ cup coconut oil 

¼ cup plus 2 TBSP maple syrup 

¼ cup plus 2 TBSP agave nectar 

¼ tsp nutmeg 

½ tsp cinnamon 

½ tsp salt 

DIRECTIONS: 

Preheat the oven to 350°F. On a parchment lined sheet pan, toast oats for 12 minutes, turning once. Pour oats into a large mixing bowl. Using the same parchment and sheet pan, toast pecans, pepitas and almonds for 5 minutes. Pour toasted nuts into bowl with oats. Into the same bowl, add coconut, cherries, blueberries and cranberries. Toss all ingredients together. In a 2 quart sauce pan, bring to a boil remaining ingredients, stirring frequently. Let it hard boil for 5 minutes. Drizzle syrup over the dry ingredients. Stir until well coated. Coat the sheet pan with coconut oil and spread the granola mixture evenly onto the pan. Bake the granola until it’s golden brown, turning every 5 minutes. Approximate baking time will be 20-30 minutes, just remove granola when it is golden. Let the granola cool and break it up into large pieces. Store in large mason jars. 

Recipe compliments of The Daily Essentials Cookbook Collection:  Breakfast.  Authored by Angela Gaffney and Janielle Hultberg 

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. 

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

1. What purpose will the sports bar serve?
   • 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!  It’s also an incredibly important skill to teach your children to make healthy food choices at an early age, and many sports bars are even specifically targeted at children! 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.