moveitmonday5 ways to mentally, emotionally and physically kick start a positive week

1. Meditation

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The thought of meditation can be intimidating at first. Transcendental meditation is a form of mantra meditation that normally involves repeating a mantra to yourself for a designated length of time. This practice holds many benefits including stress reduction, mood disorders and other stress related conditions. Whether you choose to take five minutes when you wake up or before you go to sleep, this time allows you to reflect and focus on you, set an intention, or simply sit with your breath and be present. You will be surprised at how impactful even five minutes can be on your mindset, especially before starting a new week!

How to get started:

1. Find a quiet place at a convenient time in your schedule.
2. Sit comfortably with your eyes closed and focus on finding a rhythm
with your breathing. Once you become comfortable with this you can begin to add in a mantra that supports your intentions and goals.

2. Plan ahead
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Sometimes the week flies by and unexpected things occur, throwing routines off balance. Instead of allowing unexpected occurrences to overwhelm you, be proactive and plan your workouts and meals for the week ahead of time. First, set aside some time on Sunday’s to map out your workouts for week. This will mentally commit you to making it to your workout class or turning on your workout DVD when you get home from work. Second, meal prep! Cooking in bulk for the week can save you both time and money and also avoid making unhealthy food choices when you are pressed for time.

Some ideas:
1. Prepare a few of your favorite veggies in bulk and have them chopped and put into containers so they are all ready for salad making etc.
2. Grill/bake chicken breasts for the week to decrease cooking time when you get home from work. You can even season the breasts differently so you have different tastes throughout the week.

3. Try Something New

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While many of us enjoy getting back into our routines after the weekend, sometimes the repetitiveness can get, well, repetitive… To keep it fresh try incorporating a new type of workout into your routine. If you are an avid runner or cardio lover, set aside some time for a new type of workout that you have been eager or unsure about doing, you might love it! It will also challenge different muscles and boost your metabolism so that your body does not get too accustomed to one type of workout.

Switching it up:
1. Cardio lovers – Spend a little time researching strength training workouts as a supplement to your cardio. Many fitness bloggers, such as Kayla Itsines, provide free workout programs to try.

2. For those who avoid cardio such as running and spinning, experiment with the below to keep it fun and exciting.
a. 1. Tabata style workouts
2. Jumping rope

4. Partner Up

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Grab your workout-junkie friend and set a date! Having a partner to workout with can stand as an accountability tool to keep you motivated. It also adds some fun to working out after a long day at the office. Encourage, motivate, and push each other to show up and be the best versions of yourselves.

How to get going:
1. Find mutually convenient times for you and your friend to avoid the workout feeling like a hassle.
2. Confide in each other about your fitness goals and brainstorm workouts that you have been eager to try that can help meet these goals. Having this support system can be a very motivating factor.

5. Let go

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Focusing on the positives, with an increased sense of gratitude alone, can do wonders for your well-being and an overall more positive mindset. One does have the ability to choose between the ‘light and bright’ or ‘dark and gloomy’ and this choice is yours every single day. Many of us understand that health and happiness is the true form of wealth, but what does it mean? How do we implement it?

Here is a wonderful link to help guide you in the pursuit of blissful detachment…

http://www.chopra.com/ccl/5-steps-to-setting-powerful-intentions

This newsletter was written by Chelsea Baptiste (chelsea@healthystepsforward.com), the newest addition to Healthy Steps Forward.

XO
Tara Liz

To get started contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com

Powerful Video…

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Hi Friends,

I hope you are enjoying the beautiful summer weather! I wanted to share an extremely powerful video that I recently came across. This profound video could change the way you view healthy eating and how you are living your life. It’s less than two minutes…

WARNING: This video may be upsetting for some viewers. Viewer discretion is advised.

http://kfor.com/2014/08/10/wow-powerful-video-may-change-the-way-you-view-healthy-eating/?utm_content=buffer78986&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

By taking positive steps in the right direction you can take back control of your health and change your life. If you or a loved one needs help…please do not hesitate to reach out!

Wishing you health, love and happiness.

XOXO

Tara Liz
To get started contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com.

Tara Liz’s Homemade Almond Milk

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These days there are so many problems with conventional dairy that many of us are switching to alternatives like almond milk. Almond Milk is a healthy,delightful and alkalizing alternative. It is low glycemic and does not cause problems with hormone levels like soy milk. It is often used in place of regular milk in coffee, smoothies and in baking. I even like to use it when I make scrambled eggs.

Until recently I was buying almond milk from the store just like many of you. But after seeing a recent video on how easy it is to make almond milk I finally decided to try it out and come up with my own recipe! And what I discovered is that it’s not only 100 times more tasty when you make it yourself… it is also so simple!

Below you will find my recipe. I hope you enjoy it and take a few minutes out of your day to make it. It will be worth it!

Tara Liz’s Homemade Almond Milk Recipe

Ingredients

1 cup raw organic sprouted almonds – soaked overnight (this step reduces the level of phytates)

3 cups pure filtered water

If you would like to add flavor to your almond milk…

1 tbsp. vanilla bean or vanilla extract
1 tbsp. honey or stevia
1/2 tsp. Himalayan sea salt

Please note: You can add more or less depending on how much flavor you would like. It is really up to you!

Instructions

1.) Soak almonds for at least 8- 12 hours in pure water with ½ tsp of himalyan sea salt. This is an important step as it breaks down the phytic acid and enzyme inhibitors and cultures beneficial enzymes in the almonds. (side note: soaking nuts should be done before eating them as well. I typically soak, drain and bake on low.)

2.) Soak nuts in salt water for 12 hours, rinse them, and dry in oven on lowest heat for 12- 18 hours.

3,) Rinse almonds well.

4.) Mix almonds with pure water in blender or Vitamix.

5.) Blend several minutes until smooth and creamy.

6.) Strain mixture into a large bowl through an almond milk bag and squeeze out all of the liquid. This is key!
Here is a link through amazon:  http://www.amazon.com/Pro-Quality-Nut-Milk-Bag/dp/B00KLT6X9W/ref=sr_1_1?ie=UTF8&qid=1433361831&sr=8-1&keywords=almond+milk+strainer 

7.) Put mixture back into blender with vanilla, honey, or other sweetener.

8.) Pour into mason or glass jar or pitcher and store in fridge for up to one week.

**Side Note**
Save the pulp of the almonds, put on cookie sheet and dehydrate in oven on lowest heat until completely dry. Run through blender or food processor to make almond flour, which can be used in recipes in place of flour.

 

You can check out my latest promotions here…http://taralizhealthystepsforward.com/recipes/promotions.php

Have a wonderful, healthy day!

XOXO

Tara Liz

 

 

Tara Liz’s Chopped Quinoa Superfood Salad (Dairy & GF)

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Spring is here and the summer is around the corner. No more excuses…it’s time to get on track with your health goals if you haven’t already started!
Start small by incorporating healthy salads into at least one of your meals. The healthier you eat, the better you will feel!
Here is a simple, delicious salad to get you started…

Tara Liz’s Chopped Quinoa Superfood Salad (Dairy & GF)

Yields:  2 large salads, 4 side salads

Ingredients:
1 bunch of dark leafy greens chopped ( Kale, spinach…etc.)
1 cup of quinoa
1/4 cup of sliced almonds, toasted
2 tablespoons of nutritional yeast
1/3 cup of goji berries
1 granny smith apple

Dressing:
1 clove garlic, minced
1 small shallot, minced
Juice of one lemon
2 tablespoons of extra virgin olive oil
Pink Himalayan Salt
Fresh Ground Pepper

Instructions:

1.) Start by making your dressing, Combine all of the ingredients into a small bowl and set aside while you prepare your greens. (This will soften shallots and allow the flavors to set in.)

2.)The first thing you need to do is cook 1/2 cup of quinoa in a small pot with 1 cup of water on low heat for 15 minutes. Then let sit for 5 minutes.

3.)While the quinoa is cooking, chop up your greens. I like to use both kale and spinach. Make sure to tear the kale off the stem and ribs. Thinly slice the kale and spinach and then chop finely. Place your greens into a large salad bowl.

4.) Pour the dressing over the greens and use your hands to mix the salad making sure that every leaf is coated, Set aside for 15 minutes.

5.) Toast 1/4 cup of almonds in a small pan on medium low with a teaspoon of olive oil and a dash of himalayan salt until they are golden brown. This will take about 4-5 minutes.

6.) Next chop up one granny smith apple into small pieces.

7.) Add the quinoa, along with the almonds, apples and goi berries. Toss to combine.

8.) Transter your salad to a serving plate and sprinkle with nutritional yeast.

Bon apetite!

Have a happy, healthy spring!

Best,
Tara Liz
XOXO

Spring Clean Your Diet

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Spring has sprung!  We often think of spring cleaning our homes this time of year, but how about spring cleaning our bodies? Your home and your wardrobe aren’t the only areas in life that would benefit from a cleansing. Now is the time to fine tune your health, shed those winter pounds and detoxify from the long winter.  If you are ready to increase your energy levels, improve digestion and lose a few pounds before the summer time… then I suggest you read on.Here are my top healthy tips to spring clean your body…
Step 1. Kitchen Makeover

Making over your eating habits starts in your kitchen. So clean out those cabinets!Start by clearing out any processed or highly refined products such as packaged sweets, white bread, white rice, potato chips…etc. Swap out these items for fiber rich whole grains such as brown rice and quinoa, and sprouted whole grain bread. Stock up your refrigerator with lean meats like grass-fed, free range chicken or turkey, wild or responsibly farmed fish.  When you “swap out” unhealthy food for healthier options you are more likely to stay on track with your healthy lifestyle.
Outta sight, outta mind! 🙂
Step 2. Plan Ahead Shop Smart

 

Pick and set a specific day of the week to do your food shopping and prepare for the week!
Buying seasonal, local fresh fruits and vegetables will save you money and offer top nutritional value and taste!
In the spring, stock up on foods such as:
  • Dark Leafy Greens (Bokchoy, Spinach, Kale)
  • Strawberries
  • Avocados
  • Beets
  • Sweet Potatoes
Speak with your local farmer or grocer to find out what’s best in season. Have a variety of fruits and veggies to snack on, which are easy to grab when you are on the run.
Step 3. Detox  

A detox is an awesome way to reset, reboot and introduce healthy eating habits, such as portion control.There are a variety of cleanses from 3 day juice cleanses to 10 day detoxes. I recommend a 10 day detox as a powerful jumpstart to set healthier habits in motion.Here is the link with more information about the Tara Liz Healthy Steps Reset Detox…http://taralizhealthystepsforward.com/healthy-steps-reset-detox-cleanse.html
Step 4. Hydrate!
Drink at least 8 eight ounce glasses of water a day and even more if you are exercising. Staying hydrated will help flush out toxins, promote glowing skin, improve mental alertness, boost your metabolism and help curb your appetite.”Swap out” soda, juices and sugary drinks for water with lemon for an extra detox boost!
Step 5. Add Protein

Immediately start your day with protein first to rev up your metabolism. Adding in lean protein to most of your meals and snacks will also keep you feeling full and energized.  For example, add protein powder to your smoothie, eat hard boiled eggs for a snack or Greek yogurt with chia seeds and berries.
Step 6. Add Healthy fats

Healthy fat will help you burn body fat! Choosing the right ones are key. For example stay away from trans fat, the highly refined kind found in margarine, processed cakes/cookies..etc. Instead choose nuts, avocados, nut butters, chia seeds, olive or coconut oil and wild caught fresh salmon.
Step 7. Green It Up!

Greens are loaded with  essential nutrients and vitamins. Green smoothies and juices are one of the best ways to cleanse your body, boost immunity, improve digestion, de-bloat and increase your daily fruit and veggie intake. I recommend throwing in greens in your morning smoothie or adding it into your post workout shake.Here is a link to my website with a complimentary smoothie guide:www.healthystepsforward.com
If you are having trouble getting started I offer a variety of programs and would love to help you reach your goals. Act fast, take advantage of my “Spring 10% Off” promotion which is applicable to my detox program and all packages.Also the next Fit & Lean Challenge starts Monday April 6th! You can register here…http://taralizhealthystepsforward.com/taralizprogram/new-year-group.php 

Have a happy, healthy, cleansing spring!
Tara
XOXO