Gratitude...

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity.... It turns problems into gifts, failures into success, the unexpected into perfect timing, and mistakes into important events. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.

-- Melodie Beattie

Today I am truly uplifted. In a world full of stress and constant motion, it is good to sit for a moment and be grateful. Take more then a moment. Take 15.

Find a notebook and start a gratitude journal. Every day write down 5 things that you are grateful for. 5 things that happened in your day that were good, that made you smile, that made you laugh, or made you think, "hey, my life is pretty great." This little exercise will have an amazing affect. DOn't be surprised if you start waking up just a little happier.

So, what am I grateful for today?

Well, I just returned home from an amazing conference at the Jazz at Lincoln Center for the Institute of Integrative Nutrition, the school where I hold my Holistic Health Counseling credentials. Today I listened to some amazing speakers : Andrea Beaman, JJ Smith, Kathy Swift, and the amazing Dr. Daniel Amen. I am so grateful that I got to be there and be apart of this force who's one goal is to help people find health and happiness.

I am also grateful that I am healthy. I have taken my own body to new levels of health and I am so happy with that. I live firm with the belief that there is always room for improvement but to be happy with all the little accomplishments. This past week I took on a little detox. I found that it wasn't very far off from how I eat already, BUT I did kick one habit, caffeine! No more coffee for this girl unless it's decaf. Proud of this step forward and so I celebrate it. As we all should. It's those little accomplishments that help us reach the big goal.

I am grateful for the ability to acknowledge that I don't have all the answers. No one does. what I do have is knowledge to learn what I don't know and to share what I do. The day one feels they know it all is the day they might as well hang up their hat and move on. Trust your heart, have a thirst for knowledge, admit when you don't, and keep yourself open to new information, because there is always something out there worthy of learning.

That is 3 of mine today. I encourage you now to go find a quiet space, a notebook. Take a deep breath. Now write out your 5 gratitudes for the day.

Fridge or Dare!

Hey, I have a fun game for you. It's called Fridge or Dare. I dare you to go in your fridge and find me 5 things that will go bad if not eaten in 3-5 days. How'd you do? Hopefully you found more then 5. If you found less then I am here to revamp your fridge.  If you found less because you have less then 5 things in your fridge, well then get your butt over to my house and let's feed you something yummy!

The Revamp

Just like a house or beauty make-over, I am here to make-over your fridge. Except that in doing so I am helping you make-over your body....which in my humble opinion is far more important then the color of your house or nails. You ARE what you eat!!! You are also a role model for your significant other and your kids if you have any.

What should NOT be in lurking in your fridge:

Mayonnaise
Soda and sugary fruit beverages
Alcohol
Processed meat
Processed cheese
Creamy dressings
Ice cream
Frozen junk food- fries, pizzas, hot pockets, etc.
Whole Milk
Creamers

What to fill your fridge with:
(Fresh preferably organic and seasonal)
Bag of apples
Bag of oranges
Lemons
Dates
Bananas- those can go on top of fridge :)
Cherries
Grapefruit
Mangos
Peaches
Pineapple
Papayas
Pears
Watermelon
Kale
Spinach
Cucumbers
Tomatoes
Bell peppers
Mixed Green salad

Almond, hemp, rice milk

Frozen 
Strawberries
Blueberries
Mixed berries
Mixed Veggies

Better condiment choices:
Olive Oil
Balsamic Vinegar
Apple cider Vinegar
Bragg Liquid Amino
Hummus 

Hope you guys have fun cleaning out your fridge. I promise your body will thank you. 

If you want to learn more about how to live a Happy, Healthier, and Balanced life, contact me for a free consultation at lovelightandwellbeing@gmail.com or visit my site @ http://www.ellieeagle.com

The Power of Pumpkin, a look and taste...

You can just say the word pumpkin and I will drool. I love pumpkin!!! I will consider myself fully immersed in fall when I bake my first pumpkin treat and roast my first batch of pumpkin seeds.

So why else is pumpkin so awesome?? Because its SO good for you! Check out these benefits, then try a recipe or two and thank me later. Youuuuuur welcome. 

Benefits of pumpkin:

• Very low calories and contains no saturated fats or cholesterol and a rich source of dietary fiber, anti-oxidants, minerals, vitamins. 
  
  
• Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
  
  
• Excellent source of Vitamin A (246% of RDA) which is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.
  
  
• It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α and ß carotenes, cryptoxanthin, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.
  
  
• Helps protect from "age related macular disease" 
  
  
• Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
  
  
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.
  
  
• Pumpkin Seeds are good source of dietary fiber and mono-unsaturated fatty acids which are good for heart health. In addition, they are very good in protein, minerals and many health benefiting vitamins. For example 100 g of pumpkin seeds provide 559 cal, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc... but no cholesterol. The seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.

Pumpkin Spice Smoothie

Vegan, Gluten free, Dairy free, Sugar free, Yeast free, Corn free

This smoothie is creamy and light. Not only will it add extra fiber to your day, but having pumpkin in the morning will keep you fuller, longer!

Yield: 1 serving, 2 cups

Ingredients

• 1 cup non-dairy milk – I used unsweetened almond
• 1/2 cup canned pumpkin
• 1/2 banana
• 1 tbsp raisins or 1/2 tsp maple syrup
• 1/2 tsp pure vanilla extract
• 1/4 tsp ground cinnamon
• 1/8 tsp ground ginger
• pinch ground nutmeg
• pinch ground cloves
• pinch all spice

Blend until smooth

Vegan Double Layer Pumpkin Cheesecake

Every year i speak of this recipe and all my friends ask for the recipe. I don't take credit for it at all but I have become an expert at making it because it's so delicious!!! Enjoy!

Recipe- Cheap Eats Clean

Proof that one doesn't need much to eat yummy, good-for-you, food.

Kale & Black Beans over Quinoa

kale- rinsed, and torn
can of organic black beans- drained, rinsed
garlic- minced
1/2 cup salsa- your heat choice
olive oil
quinoa

make quinoa first like stated on box or bag

heat oil in pan
add garlic
add beans and salsa
(salsa is a quick way to add flavor without having to buy separately onion and chopped tomatoes- do I prefer fresh? yes. but sometimes you go with what's in the fridge. )
add kale
cover for a minute to steam the kale then remove cover. stir often, intermingling the bean mixture with the kale. 8-10 minutes

serve over quinoa

* i sometimes garnish with avocado or a dollop of my favorite hummus
* if you want an extra kick add cayenne to spice things up

Budget breakdown
kale-$2.79
beans- $1.59
quinoa- $1.25 (per 2 servings)
salsa- $0.50 (serving size)

total- $ 6.13 for 2 servings!!!

Fall Cleanse

Ahhhh, my favorite time of year is upon us. Fall! I am trying to soak in every last moment of summer I can but the usual signs are showing me that fall is definitely approaching. School supplies are everywhere I turn, the evening breezes are getting a little cooler, and my craving for  vegan pumpkin chocolate chip muffins is growing stronger (hehe).

So, other then stocking up on pumpkin and school supplies what should you be doing? Well, perhaps you might consider a little fall cleansing...of your body! In Ayurveda your food is eaten seasonally and serves a purpose for the body. Food is not only meant to nourish the body but restore balance. When we become unbalanced we begin to hold toxins in our body which can then throw our bodies into distress. This is when you may run into health issues, everything from acne to irritable bowl to kidney stones. Yuck!

Learning about Ayurveda is pretty fascinating and takes some work. If you care to read more about it I will leave you some links at the bottom of the page. Instead I am going to tell you about some things you can do to cleanse for fall. The whole idea of cleansing for fall is to prepare your body for winter. In spring you cleans to remove the toxins left from winter and in fall you cleanse to prevent buildup of toxicity in coming months. Digestion and cellular metabolism are extremely important in keeping toxins  from building up in your system. this cleanse will strengthen those for you and give you the edge you need to maintain ultimate health.

So here's some tips:

Chew your food and be grateful!

Do you remember your mom ever telling you to slow down and chew your food? Well, turns out she was right (at least about that one)! Taking a moment to take a breathe, say grace, or give thanks to the gods, goddesses, or mother Earth before plowing through your food is actually good for digestion. Better still is to be present while you are eating. What does that mean? That means turn off the television, put down the magazine or paper, and be aware and in the moment of your eating. Not only will you vastly improve your digestion and look less like a slob shoveling in food, you might actually lose a pound. WHAT?!?! Yep, when you actually pay attention and take your time chewing and eating your food you will find that you are able to stop when you are about 3/4 full instead of ripping at the seams full. Bonus!

Spice it UP!!

There are plenty of spices that you might already have in your kitchen that will help fuel that digestive fire. Cardamom, fresh ginger, cinnamon, fennel, cumin, and turmeric are just a few spices that if added to your food will help you better absorb the nutrients that your food has to offer. You may also try fennel or ginger tea to enhance digestion.

Exercise and Massage!

To keep your cellular metabolism in good working condition you must get that body moving and then massage. It is suggested that the best way to exercise is to have to periods of exercise: morning- stimulating, night- restorative. Yoga is super great for this but not everyone is a yogi and some of us don't feel like we have exercised at all without running, lifting, or doing mountain climbers till we puke. So for those of you who are like that...just make sure you are staying consistent. And if you can throw in some restorative yoga in there somewhere, gold star!

Massage is truly medicinal. It is also vital in a cleanse. Your body is working overtime when you cleanse to purify all bodily systems. Your liver, your g.i. tract, your digestive system; all of them are working hard to get the toxins out. Massage helps move the lymphatic fluids to lymph nodes which helps the bod build healthy, toxin free tissue. If you can't afford a massage, self-massage. If you self- massage just make sure to stroke in the direction of the heart. A little light oil or soap, if in shower, help.

and lastly...Hydrate!

Adequate water will assist in every cleanse you ever do. Water helps flush those toxins out of your body. However, there is such a thing as too much water so 1oz of water for each lb of body weight is what's recommended.

Happy cleansing!!!

To learn more:

Ayurveda-foryou.

Cooking Ayurvedic

Find your Dosha type

If you would like to learn even more about living a healthy and happy life please email Ellie to schedule a free Health History @ lovelightandwellbeing@gmail.com

Playing Up the Positive

What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: Our life is the creation of our mind. ~Buddha

What are you thankful for today? What are 3 good things that happened today?
As you start to settle into the last moments of your day, think about these questions. Better yet, go buy yourself and small spiral notebook to keep beside your bed, and each night before you turn out the lights, write in that little book what those things are. It's not a diary, you don't have to tell about your whole day or spill your guts (unless you want to of course), just make a short simple list. I like the 3 good things list.

It's amazing what a little positive journaling will do to your life. This little trick has been shown in studies to help people feel more happy. Why? Because, at the end of the day, often times we are exhausted or feeling beaten down, spent, wanting to throw the towel in. Somehow that 5-10 minutes that you take to think about just 3 good things in your day allow you to feel some sort of release...see the silver lining, if you will. Power of positive thinking!

Begin to notice the ripple effect. You may begin to become more aware of those little moments in your day of positivity. Maybe a little boy, acting all gentlemen-like held a door for you, or maybe you got green lights all the way to work, or maybe the barisita at your local coffee shop gave you a free shot in your soy latte today, or maybe you woke up with great hair! It's the little things, and they add up. Beginning to note those things each day will turn one awful day into a not so horrible day.

Give it a shot!
Love Light and Wellbeing!

Eat Like A God/Goddess on a Budget!

It's no secret to most of my friends and family that I am an avid vegan and vegan supporter. I love how I feel morally and health wise. I eat a super healthy diet packed with nutrients and yes protein and never feel sick or deprived by my choices. I can also bench press a 160 lb  person if need be...just sayin'.

What I find interesting is that the most popular question that comes my way, other then the typical "how do you get your protein" question, is how do I afford it? To be honest, when I eat out I am lucky to live in such a metropolitan of choices. However, I cook a lot at home, by myself or with my boyfriend. For the most part we don't eat processed or what's often called "fake" meat. My fridge is stocked with fresh veggies and fruits and my cupboards full of whole grains like brown rice and quinoa. Yes, I food shop often, but my total grocery bill per week is fairly low compared to those stocking up on processed foods like boxed cereals, chips, cookies, pre-made lunchables (gross!) and the like. The key is to stay away from that crap. 

Sure, we are all busy and convenience is what we all thrive for, but at what cost? Your health? Your family's health? Take the time to prepare a meal with a little love and patience. Stay away from those middle isles in the grocery store piled high with sugar and preservatives. And if you think you can't hack it on a tight budget, think again.

Check out the Environmental Working Group. This organization has made it easy for you by  putting together a list of 100 inexpensive foods that are high in nutrients and contain little to no pesticides, contaminants, and artificial ingredients.

SO, Stop the excuses. Get Healthy!!