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,

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 

The question always comes up…”Is it worth it to buy organic?”  My answer is “how could it not be?”  Pesticide use has been linked to various cancers, birth defects, learning disabilities and more.  In addition to this, thousands of people visit the hospital every year due to pesticide poisoning.  

The goal of using these chemicals is to kill off insects and preserve the crop.  With enough repetitive exposure it’s not far fetched to think that they could be killing us too! 

While some organic produce can be more expensive than their same conventional counterpart, I encourage you to think of the long-term cost savings you provide you and your family by purchasing organic produce.  Proactive health care is far less expensive than hospital bills, doctor visits and disease management.   

While in an ideal world we’d be provided everything organically, this is not always the case.  Take time to review the chart of produce and take note of the foods that have the highest concentration of pesticides.  These are “non-negotiable” foods that should only be purchased organically.  The clean fifteen group contain the least amount of pesticides and can be purchased conventionally when organic is not an option.   

It is always best to buy produce locally.  This is an easier task in the spring and summer months with farmer’s markets, however, there are also great options year round.  Check into CSA’s and door-to-door organic delivery services.  They provide local produce and create ease with consistent delivery or pick-up options.   

I’ve attached a couple of links for your use.  The first link provides a good overview of pesticide information.  The second link is to one of my favorite non-profit organizations, The Environmental Working Group (EWG).  You can explore their website to find information on various toxins and feel empowered to make the best decisions for you and your family.   

http://www.nrdc.org/health/pesticides/ 

http://www.ewg.org 

Happy pesticide-free shopping and dining! 

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:

Sautéed Veggie Wraps : A Brown Bag Special!

Angie’s Note: I will often make these to use up leftover vegetables from the previous night’s dinner. If you don’t have leftovers on hand, make a point to sauté a pan of vegetables on Sunday evening for use throughout the week. You can also use grilled or roasted vegetables for this wrap, each will taste splendid! You should have enough veggies in this recipe for 2+ wraps (depending on how well you stuff the wrap!  If you want to do away with the wrap all together, this recipe can be made into a yummy salad too, just use a plate of greens instead of the wrap.

Ingredients:

1 tablespoon Avocado Oil or Extra Virgin Olive Oil
1⁄2 of medium onion, sliced in quarters
1 medium organic red pepper, sliced in quarters
6 button mushrooms, sliced
10 stalks of asparagus, tough ends removed, and chopped
1 cup organic spinach
1⁄4 cup chopped fresh flat-leaf parsley
Feta cheese
Plain hummus
Pinch of sea salt
Pepper to taste
Organic whole grain wraps (GF wrap will also work well)

Directions: 

Heat the oil in a large skillet over medium heat. Sauté the onion and red pepper for 6 minutes add the mushroom, asparagus and spinach and cook through. Add a pinch of sea salt and pepper to the vegetables as they cook. Once vegetables are ready, lay the wrap out on a piece of foil. Spread hummus onto the wrap in a thin layer, leaving space near the edge of the wrap. Top the hummus with vegetables, parsley and feta cheese. Roll your wrap to secure the yummy ingredients, wrap foil around the wrap and place into your lunch bag. Compliment your wrap with some extra veggies, a piece of fruit, or a small cup of soup for a well-rounded lunch.

Recipe compliments of Angela Gaffney 

Making intentional choices means you need to Own Your Health. This is all 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. The only Have-To’s are those that you put on yourself. Are there different choices you want to start making? Your health choices are yours for the taking and now is the time to make it all happen!

Learn More About Making Choices To Own Your Health!

In this video, I share some ideas on how to advocate for yourself (hint: it happens in the daily choices you make!) and talk about the importance of choosing  how you want to participate in your life so that even as you age, you are able to have the life that you want.

I hope you enjoy the video!