Cyber Monday (Shop Small)

Okay, so I'll admit I didn't stick to "shopping small" for Cyber Monday (hello H&M, Old Navy and Gymboree) but I still wanted to share some more small business sales with you! Happy shopping!

25% off and free shipping at trusii 

30% off at Denver and Me

25% off at ILY Couture 

 30% off at The Vintage Crown

20% off at Kate and James Shop

50% off at Lee Lees Place

25% off at Young One Apparel 

 30% off at Little Beans Co

20% off Lifting Lettuce health coaching programs

15-40% off at Eula Ferns

25% off Amrita Bars on Amazon 

$5 off items at Modern Baby

10-25% off at Milk Bots 

30% off at Carol and Grace

Free shipping + bracelet at Tiny Devotions

15-30% off at Two Little Kings

35% off wallpapers at Walls Need Love

20% off George Hats

Exercise is not a Punishment

First of all, calories in do not equal calories out. There are too many things going on during digestion and absorption for that to be the case!  (great article on that here)

This means you can't eat 100 calories of something and then burn 100 calories by exercising and think that you erased what you ate.  That information is outdated and has been proven again and again to not be true (yet there are still schools teaching it, grr).

Around this time of the year I see a lot of "do this exercise for ___ minutes to burn off that pumpkin pie" or something similar. You know what I'm talking about, right? Well, ignore it. Not only is it untrue but it's not a healthy mindset to have.

Eat because you need to nourish yourself!  Because food should taste good and make you feel good.  Eat to live AND live to eat (why should you only have to choose one?).  Food keeps us alive but it also can bring a lot of joy... so enjoy it!

Exercise because you CAN. Imagine if tomorrow you woke up completely paralyzed. You would of course miss being able to move about as you please!  So do it now.  Find exercises that challenge you and move your body in ways that bring you happiness.

Exercise to feel stronger, faster, less stressed and to enrich your life. Do not exercise to "burn off" a meal or make room for one or because you dislike the way you look.

Approach everything with love.  You eat because you love yourself and you exercise because you love yourself.  

With Thanksgiving and Christmas approaching, a lot of people find themselves fearing food.  Don't let this be you.  Know that you have it within you to enjoy food and feel well nourished without going overboard resulting in feeling uncomfortable and lethargic.

I know it can be hard to find that balance. How do you enjoy my indulgences without feeling guilty or even sick? How can you approach exercise as a privilege rather than a punishment?  If you'd like to talk about it more, please schedule a breakthrough session with me.  It's completely free and I would love to help you to enjoy the holiday season to its fullest.

My Morning Routine

I've never been a very structured, organized person. It's just not me! It doesn't come naturally. I have a laid back, go with the flow personality. That said, I do love making to do lists and I find a lot of comfort in familiarity. So, this past year I've really been learning how to be a bit more organized and to have some sort of schedule in place. I mean, it's kind of a must when you have a baby!  I've gotten into some routines, one being my morning routine.  I always think the first hour of your day is so important because it tends to set the tone for how the rest of the day will go!

First thing I do, it take a tablespoon of tru.therapy. It's easiest to describe as oil pulling but this amazing blend is honestly so much more than that! I gently swish this around in my mouth while I change Beckett's diaper and carry him downstairs.

I let me dog out into the backyard to potty while I get Beckett dressed and sit him down to play.

After I feed the dog and go upstairs to spit out tru.therapy (along with scrapping my tongue and brushing my teeth), I had back downstairs and make myself some lemon water (sometimes I add ACV).

Then I make breakfast. Today it was just cereal with almond milk and a tru.juice smoothie. Sometimes I'll watch a recorded show while I eat or just catch up on social media (not a very good habit!) and read blogs. At some point, Beckett decides he's done playing alone and so we hang out together.

After I eat and play with Beckett (and feed him), I'll look at my planner to see what I need to do that day and jot down any new things that have come up.

Beckett takes his first nap a couple hours after waking so usually by 10am.

If I'm having coffee, I like to wait until his nap so that I can enjoy it uninterrupted haha I also try to get some work done in my office during that first nap if I have the rest of the day at home. If I'm going somewhere, then I'll workout/shower.

 By then it's usually closer to noon!  So yeah, that's my morning routine. I'd love to hear about yours!

How Smoothies Rock Your Health (and a yummy recipe)

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Remember when Donkey in the animated movie “Shrek” says: “You know what ELSE everybody likes? Parfaits! Have you ever met a person, you say, let's get some parfait, they say, Hell no, I don't like no parfait. Parfaits are delicious!” This is how I feel about smoothies. In addition to being just plain delicious, smoothies are pretty much the best-tasting and most nutritious on-the-go meal known to man. 

Here are the main reasons why smoothies are so amazing for your health. 

Smoothies:

• Are chock full of vitamins, enzymes, and minerals
• Are easier for your body to digest, which means optimal nutrient assimilation (they get where they need to go in your body quickly)
• Stabilize blood sugar (especially smoothies with a healthy fat in them, as fat is key for blood sugar stabilization)
• Are a fabulous way to consume a variety of different fruits or vegetables at one time
• Are terrific for cleansing the body of toxicity
• Are an easy way to add more fiber to your diet for optimal bowel function

In addition, blending your food provides even more benefits.

• The health of your body depends on your digestion. When you blend your foods, you are supporting the digestion process by doing much of the work. Your body does not have to work so hard to break down the nutrients.
• Did you know that 80% of your energy is spent digesting and assimilating your nutrients? Less work for your body means more energy for you.
• Instead of having to prepare and eat cup after cup of healthy greens or fruits, they are packed into one nutrient-dense smoothie. 
• Smoothies can also be a good way to get picky kids to “eat” their fruit and veggies without even knowing it.
• By adding greens such as spinach, kale, collards, etc. to your smoothie, you can take all these benefits to the next level.  Need to try it yourself to believe me?  Here is a great recipe to get you started.

Here’s a great recipe from my Fall Detox Program:

Make this and other smoothies in advance, drink them anytime of day or take them on the-go. 

Guide to Buying Dark Chocolate

I LOVE dark chocolate. Thank goodness there are a lot of vegan options so I never feel like I'm "missing out". Actually, becoming vegan really opened my eyes to all of the higher quality chocolate bars out there- screw Snickers and Kit Kat!

Here's the thing though, not all dark chocolate is created equally. Some is by far healthier than others.  That's why I'm writing this post, to help you know how to shop for the healthiest dark chocolate (although, I'll be honest and say I don't ALWAYS go for the healthiest option haha).

First, let's talk about what makes dark chocolate healthy. Cacao. Cacao beans are the raw, whole food form that chocolate is made from. The darker the chocolate, the higher cacao content and therefor the better it is for you. Why? Because cacao is a superfood! The cacao bean contains some really awesome super antioxidants that help decrease inflammation, lower your risk of heart disease, increase your mood (thanks to anandamide), balance mood swings (thanks to serotonin), fight fatigue (thanks to melatonin) and so much more. Good stuff!

Here's the catch though. Cacao on its own is very bitter. I mean, it's not sweet at all. So in order to make chocolate taste yummy, sweeteners are of course added.  So when you're buying chocolate, you want to see which sweeteners are used and how much.  I recommend going with a chocolate that is 60% or higher, that way you know it contains a fair bit of cacao and less sugar. Dark chocolate can still be very high in sugar so just remember that it is a treat and to enjoy in moderation. 

Those labels you see above are some of the ones I like to look for when I buy dark chocolate.  You may look for different ones but here's a breakdown of these ones.

• USDA Organic.  This refers to how the ingredients were grown and the sort of pesticides used. It also ensures that the product is non GMO since organic ingredients are not allowed to be genetically modified. 
• Fair Trade Certified.  When it comes to coffee or chocolate, I try to look for this label.  This lets me know that the workers were treated fairly, that environmental regulations were followed etc. I know that there are problems with children working in fields in other countries that are owned by US companies so buying Fair Trade Certified can be a way to avoid supporting that.
• NON GMO: I do my best to avoid GMOs when shopping. I don't trust 'em. 
• Certified vegan.  I will buy "accidentally vegan" things too (meaning I don't see any animal products listed in the ingredients) but of course, I do prefer certified vegan!

That's a very very simplified explanation of each. Feel free to Google them to learn a lot more!

Okay, what else...   Well, there are a lot of ingredients that can be added to chocolate (like any processed food).  What I always suggest is to look for ingredients as close to their natural state as possible.  I don't really like "natural flavour" as an ingredient because it's very vague and while it comes from a natural source (like bugs or beavers) the end product is anything but.  If the product isn't certified vegan than I definitely avoid "natural flavour".  I also do my best to avoid soy lecithin. I eat soy products like tofu, tempeh, edamame etc but I avoid the really processed ones like soy lecithin that do more harm than good. 

So let's recap...

Two of my favorite healthier dark chocolate bars are Alter Eco and Pascha Organics.  Not ALL of their bars are vegan so make sure to check!  

Alter Eco Organic Dark Chocolate Blackout 85% Cocoa contains cacao beans, cocoa butter, raw cane sugar, vanilla beans. It also only has 6g of sugar per serving (2 servings per bar). 

Alter Eco Organic Dark Chocolate 60% Cocoa Quinoa contains cacao beans, raw cane sugar, cocoa butter, quinoa-rice crisps (quinoa, rice, raw cane sugar), vanilla beans. This one has 20g of sugar per serving (2 servings per bar).

Alter Eco Organic Dark Chocolate 60% Cocoa Mint contains cocoa liquor**, raw cane sugar**, cocoa butter**, peppermint crunch (cane sugar**, peppermint essence*, cocoa powder**), vanilla**.  It has 18g of sugar per serving (2 servings per bar)

.Pascha Organic Dark Chocolate 85% Cacao contains Organic cocoa mass, organic sugar, organic cocoa butter, organic vanilla. It has 7g of sugar per serving (2.5 servings per bar).

Pascha Organic Dark Chocolate Arabica Coffee contains Organic cocoa mass, organic cane sugar, organic deodorized cocoa butter, organic ground roasted coffee and organic vanilla. It has 10g of sugar per serving (2.5 servings per bar). 

Pascha 85% Cacao Organic Bitter-Sweet Dark Chocolate Chips contains Organic cocoa mass, organic sugar, organic cocoa butter and organic vanilla.  It has 3g of sugar per serving (1tbsp. 17 servings in a bag).

Another option is to make your own! It's actually really easy! My favorite way is with cacao powder, coconut oil and liquid Stevia!  Superfood, healthy fat and sugar free! Maple syrup works well too. If you want a less coconut-y taste, use a refined coconut oil.  Check out this recipe.

Why You Should Detox in the Fall

 

It is a common practice to cleanse at least four times per year, once with every change of season. Doing this cleanses our bodies and helps to remove any toxins that exist from stress, lifestyle choices and even environmental factors.

It is no secret that our tastes and the foods we eat change with the turn of the seasons. We go from cold, fresh fruits and vegetables to more warm and hearty meals as we enter the cooler months. Completing a Fall detox can help prepare your body for these changes and withdraw any toxins or build ups created from the hot summer months.

Some signals your body gives off to let you know it is time for a cleanse may include:

• allergies
• digestive problems
• fatigue
• acne or other skin issue
• bad breath
• poor circulation
• headaches
• bloating 
• weight gain. 

By doing a simple cleanse or detox you should see immediate improvements and benefits including:

• better sleep
• more energy
• improved digestion
• clearer skin
• weight loss
• a reduce in cravings.

A Fall cleanse will also help prepare your immune system for the exposures to come, especially with many people going back to school. It is common for a Fall detox to focus more on the lungs and large intestine which are important for circulation, heart health, and proper digestion.

Here are some general tips to help with your Fall detox:

1. Try to eat primarily whole foods. We need to remove processed and refined foods from our diet and focus on clean eating.
2. Check out some detox teas and broths to amp your detox.
3. Hydrate, hydrate, hydrate! Focus on increasing water intake to flush out your systems.
4. Go toxin-free with your soaps and cosmetics. Toxins are absorbed into the skin just as easily as they are consumed through your mouth.
5. Lower or reduce your stress levels through meditation, yoga, or some other form of exercise.
6. Reduce or eliminate alcohol from your diet.

Not sure where to start?  Check out my Fall Detox Program!

This 18 day detox program has everything you need to support you as you ditch the toxins, break your sugar addiction and nourish your body with delicious whole foods.

Phase 1: Pre-detox/Prep 4 days

Phase 2: Detox 7 days

Phase 3: Transition 7 days

Included:

Detox Guide:

This guide will walk you through everything you need to know about detoxing physically, mentally and emotionally so you can kick booty during this detox!

Recipe Guide: 

This guide is packed with over 50+ mouthwatering recipes that will leave your belly satisfied and your taste buds excited!

Email Support:

I’ll be popping into your inbox daily to provide support and accountability to help keep you on track.

14 Day At A Glance:

This guide takes the guesswork out of what to eat by mapping out a full 14 days’ worth of meals for you.

A Shopping List:

This list will make your shopping trips super simple, which means an easier, breezier detox for you.

Food Diary and Transition Guide:

This amazing tool will help you monitor how you’re feeling physically, mentally and emotionally during the program.

Community Support:

You'll receive an invitation to the Lifting Lettuce Detox Faceboo Group.

Bonus: 

Clients in my 3 or 6 month programs can recieve 25% off of this program!! 

Drink More Water

Bored with Water?

Boost Your Daily Intake with Fruit-Infused H₂O!

“Drink more water” – It’s a statement you probably hear constantly from doctors, health coaches, sports team coaches, advertisements, and even mom and dad. But how much water are you really supposed to drink and how can you make doing so a bit easier?

Frankly, water isn’t everyone’s first choice in beverages, but it should be. Water accounts for nearly 60% of your body composition and is essential for growth and regeneration of every cell in your body. Without proper hydration, your body won’t work properly. Proper hydration supports the following major health benefits:

• Prevents dry mouth, lips, and throat
• Keeps the body cool
• Improves muscle and joint function
• Helps you lose weight
• As your body is cleansed with water, your body sheds waste which leaves you looking and feeling lighter. 
• Cleanses toxins from your body
• Shedding toxins gives you more energy, improves mental health and functioning, and gives you better skin and hair. Bonus! You will glow!

Using certain fruits, herbs, and flowers takes the benefits of hydration to a whole new level. Infused water benefits include:

• Heightened metabolism
• Enhanced digestive functioning
• Improved immune system functioning (recuperate faster from illness and workouts 
• Additional energy boosts and mood enhancements

So how much should you drink? Half your body weight in ounces. 

It’s no secret that it’s difficult for many people to drink the necessary amount of water because it can be pretty boring at times. It isn’t as sexy as drinking a glass of wine and it doesn’t have the flavor a soda or sugary drink offers. And yes, while fizzy drinks are fun, it is so important that we limit the amount of sugars and artificial ingredients we put into our bodies. Thankfully, there are easy ways to make your water more interesting, flavorful, and packed full of health benefits. Still not a believer? Read on!

My favorite way to spice up my water intake is with fruit-infused water! Fruit-infused water is a great alternative to its soda counterparts while still being FUN. The main difference is, fruit-infused water is going to leave you feeling fresh and most importantly—HYDRATED! Almost every top massage and spa place I have been to serves fruit, herb, and flower-infused water. 

Can’t wait to get started? Try this delicious and refreshing recipe! It’s one of my favorites!

Detox Watermelon Recipe

32 ounces of water
4 cubes fresh watermelon
6 leaves cilantro (cilantro helps with detoxification)

In a 1-liter pitcher, place the fruit and cilantro at the bottom and add water until full. Cover the top of the pitcher and let sit in the refrigerator for about 30 minutes to let the fruit seep into the water. The mixture should keep for two days.

The following are some other combination recommendations:

• Orange, lemon, and ginger (improves immune system and blood circulation)
• Cucumber, raspberry, and grape (beats inflammation and fights cancer)
• Rhubarb, apple, and cinnamon (amplifies metabolism)
• Strawberry and lime (boosts anti-aging)
• Pineapple and mint (relieves joint pain and supports digestive system)

Need more support? Love what you see? Want to learn how to have more energy and how to take your health up a notch? I can help! Read more or contact me at 

Lifting Lettuce.

#EatClean

It seems like everywhere you turn, someone is talking about clean eating. Myself included. I love using the hashtag #eatclean online (mostly on Instagram).  The thing with clean eating is that it isn't super strictly defined so it really does vary depending on the individual. You have to find YOUR balance and what works for YOU. A lot of people follow an 80/20 guideline.... 80% clean foods and 20% not. That might work for you or you may have to tweak it.  

So what is eating clean? No, it doesn’t mean you are eating food that has been run through the dishwasher, although it is a good idea to use a veggie wash on all of your produce before you eat it. Clean eating is all about being aware of the path your food had to go through from growth to your plate. It is focusing on the consumption of whole or real food and the reduction or elimination of processed, refined, or handled food from your diet. The closer to the its natural state, the "cleaner" it is. 

Clean eating may sound easy to do, but with the convenience of fast food, and modern grocery stores offering so many processed options and unhealthy foods that do not require any preparation, there is temptation at every turn. So WHY is eating clean worth the hassle? Is it really worth the extra money and sometimes the extra preparation time? In one word – YES, and it can actually be quite simple to do too!

By eating raw, organic fruits and vegetables, lean protein, and good fats, the benefits go far beyond just weight loss. Eating clean promotes natural detoxification in the body and supports liver function. Simply put, the less “junk” clogging up your system, the less your body and specifically your liver has to work to eliminate waste and toxins in your body. 

When you eat clean, you substantially improve how well your systems function. This translates into more energy and improved cognitive abilities, immune system functioning, mental state, skin, and hair. Who doesn’t want better skin and hair? When you clean up your insides, your outsides are sure to glow! Doesn’t that sound amazing?  

If the benefits of eating clean don’t entice you, the downside of NOT eating clean will at least make you rethink your diet. The implications and problems associated with eating processed and unnatural foods are enormous. 

Processed foods are loaded with genetically modified organisms (GMOs). GMOs have been linked to several major health issues such as cancer, diabetes, and infertility to name a few. Processed foods are also full of chemicals that are void of nutrients, and are often stripped of good vitamins and minerals our bodies need to function properly and help us perform and be at our very best.

So, are you ready to reset your health with clean eating? I know I was after I heard about the consequences of not eating clean! I was so tired of feeling sick and tired, I knew I had to jump off the hamster wheel and get REAL with my food (pun intended).  

Some general tips to remember when eating clean include:

• limit processed foods (look at the ingredients list. are they whole foods? if not, you may want to skip it!)
• eat lean meats or plant based sources
• cut out refined grains (choose whole grains instead like oats, rice, quinoa, millet etc)
• remove sugars/artificial sweeteners
• reduce or eliminate alcohol and tobacco consumption
• steer clear of anything with too many ingredients you can’t recognize as real food. 

Clean eating also includes drinking more water and increasing fruit and veggie intake. Raw and organic produce are the best options to avoid those nasty pesticides that increase toxicity in the body when consumed.  Filling up on fruits and veggies also keeps you full so you will be less likely to binge on unhealthy foods.

Want to know more? Are you eager to reap the benefits of clean eating yourself?  I can help!

www.liftinglettuce.com