Simple Shift to Healthier Choices

This post is something I recently shared with the Eupraxia newsletter subscribers but I though it deserved a spot on my personal blog as well! Believe me when I say I know how hard it can be to make changes to a diet you have been eating for years.There are so many factors at play when it comes to saying no to that donut or sandwich, and let's face it, some of these foods really are down right addicting. The good news is that you can approach things at your own pace, set personal goals and make simple shifts along the way; all of which will drastically improve your health!


Change your oils!
This first one is super easy and super beneficial. I really recommend getting the various canola/vegetable oils out of the house. The unfortunate truth behind these oils is that they can really be harmful to your health. For detailed information on this check out this link.
You can greatly improve your overall health simply by replacing them with things like a good olive oil and coconut oil.

Change your flour!
Finding coconut and almond flour was a small miracle in my life. I vividly remember my first big craving after giving up grains, and it was for lemon poppyseed muffins. I made a desperate online search for a healthier alternative, invested is some coconut flour and was able to indulge for a day; And I do mean a day. I think my husband and I ate every single muffin that Sunday.
I paid the price for that over-indulgence dearly...spending the evening on the couch...bloated, with a stomach ache that lasted for hours. I have since learned some control. This is the key word here: CONTROL. These flours are meant to replace treats and should be treated as just that...treats. Switching your Bisquick pancake breakfast to almond flour pancakes three or four days a week is probably not the best idea. But knowing that there is a great recipe waiting for you on a relaxing Saturday morning will certainly make it easier to make good choices the rest of the week.


Change your produce!
And eat MORE of it! Organic and/or local really is the way to go. Most of you will know that a garden tomato tastes better than one from the store. Not only is the flavor better, but they also have more nutrition and little to no chemicals or pesticides. Fortunately there is still plenty of summer left to take advantage of the local farmers markets and there is one in this area at least five days a week. Check out this schedule.
The Peoples Food Coop on 5th and Cass Street in downtown La Crosse has some of the best and cheapest produce in town. I do know that organic is often more expensive and many of you may be on a budget. Here is a list that is updated every year to tell you about the best fruits and vegetables to buy organic and the safest ones to continue to buy conventional.

Change your meats!
Switching over to grass-fed meat, wild game (good news for hunters!), free-range chicken or turkey, and wild caught fish will get you the best nutrition for sure. The catch? It is for sure more expensive. Again, the Peoples Food Coop is my go-to here. You can get grass-fed beef for around $5 a pound, and they also sell grass-fed beef steaks, lamb, bison, wild caught fish and more, There are also several local meat vendors at the Cameron Park Farmers Market on Friday evenings, and several area farms you can purchase meat from directly.Some key points to remember here! You don't have to be perfect to be healthy. The conventional steak on sale will always be better than the bagel sandwich. No matter where the burger comes from, you will always be better off without the bun. Top it off with a fried egg and some avocado and you have a pretty delicious meal!

Change your attitude!
Choosing not to eat something versus thinking you CAN'T eat something can make all of the difference in the world. Train yourself to think differently, approach your meals with a different mindset and don't forget to just ignore those around you who try to tempt you with the office cookie. You can enjoy your garden fresh cucumbers or apple slices and smile, knowing in your mind who is really getting the reward here.

Hope this helps! Please don't hesitate to utilize your Eupraxia trainers as resources, we are here to help! Facebook and email (info@eupraxia.us) are excellent ways to reach out!
Stay Healthy!
~Lindsay

Non-GMO Food Companies

Hey all, most of you know how I feel about Monsanto and GMO foods, so here is a link to some food companies that are non-GMO. Make sure you still read your labels! They are not guaranteed to be grain or dairy free, (non-GMO does not automatically mean health food) but its a great place to start making smarter choices!

NON GMO FOOD COMPANIES

Ditch the Grains - Tips to get you going

There are many reasons to make the decision to cut the grains from your diet, but most of us pizza/pasta/sandwich lovers know what tough adjustment this is to make. Making this decision for health or weight-loss reasons is just the first step, but where do you go from here?

Thankfully, there are tons of cookbooks, blogs and websites out there to help you. (I will link to some of my personal favorites at the bottom of this article) but here are some quick and easy meal ideas you can use to get started right away!

BREAKFAST:

Sautee some of your favorite veggies (spinach, tomatoes, onion, mushrooms...) and whip them in with a dozen eggs. Pour batter into muffin tin, grease with coconut oil and voila, 12 egg cupcakes for you to grab and go all week!
Keep some hard boiled eggs on hand.
Stock your freezer with smoothie ingredients - and remember to add a veggie to all of your smoothies! Carrots are awesome, spinach is mild flavored and kale is a superfood! Peel and freeze old bananas for smoothies to save on food waste.
Try whipping in 1/4 C pureed pumpkin or blending a banana in with two eggs for some amazing pancakes. Vanilla extract, almond butter and cinnamon make excellent additions to these, just fry them in a pan with some coconut oil like you would a regular pancake.

LUNCH/DINNER
Make some lettuce or Flax Wraps (courtesy of Dr. William Davis, author of Wheat Belly) and stuff with your favorite fillings. My personal favorite: avocado, thin cut carrots and turkey or chicken. The possibilities are endless!
Craving burger and fries? Patty up some grass-fed beef (around $5 bucks a pound at the Food Coop) and thinly slice a sweet potato. Bake the sweet potato fries until crispy or fry in coconut oil and top your burger with all of your favorites, wrapped in lettuce.
Get creative with the spices and seasonings! You can create all sorts of ethnic flavors to satisfy your pallet with a few simple ingredients and some great spices. Add some red or green curry paste to chicken, water chestnuts, broccoli and onion, simmer with some coconut milk and you have Thai food. Chili powder, cumin, garlic and onion powder can make a great Mexican seasoning, and basil, rosemary and garlic are awesome for anyone craving Italian. A touch of cinnamon or coffee grounds can do amazing things to a steak rub and never under-estimate the simple power of sea salt and a clove of fresh garlic.
Make friends with your slow cooker. A crock pot dinner can be a simple, easy way to get dinner on the table. Bone-in cuts of meat are usually cheaper, and turn out great when slowly cooked all day. Throw in some veggies and you have a big pot of stew!
So much can be done with a fresh bed of greens! Try topping a salad with salmon or chicken and add avocado. Fresh sugar snap peas are a great crunchy addition, coconut flakes or dried cranberries can add a touch of sweetness and almond slivers add great flavor. Bottom line? Get creative!
Hope this helps! Please don't hesitate to utilize the Eupraxia Facebook or email us at info@eupraxia.us
Stay Healthy!
Lindsay

Website ideas for recipes:

www.primalpalate.com
www.nomnompaleo.com
www.paleomg.com

Change Your Internal Dialog

"Have you missed a few workouts, made some poor food choices, went back to your old habits? It’s OK, almost everyone has lapses in motivation from time to time. Now is a great time to get back on track. Remember your cause, your highest value, what is most important to you. Is it your kids, your grand-kids, your drive for success? This is why you train, why you eat well, why you strive for health. Once you see how exercise, healthy eating, and maximal health help you to be better at what you value/love the most. These lapses in motivation will be few and far between."
~Dr. Steve Czys~

When I read this post on facebook this week, it got me thinking about a few things. First, just how far I have come, and second, just how far there is to go, as we continue down this path of life. There are always things you can do to make healthy changes easier. Finding your cause, then changing your mental attitude and internal dialog can  make all the difference in the world.

It is amazing how well I can remember these battles from past years, when I was initially struggling with my weight. That defeatist attitude really can make or break your success. It quite simply comes down to this: If you tell yourself yo

u will not be successful, you will not be successful. If you tell yourself you WILL be successful, then you WILL be successful!

Easier said than done, believe me I know. First, we have to contend with the constant temptation and the people around us who have not really realized or discovered their cause, so they don't understand what you are trying to do. Here is a great opportunity to change your internal dialog! Just remember that they are dealing with their own battles and you can just smile and continue munching your apple slices or carrot sticks while they suck down candy bars and soda - while silmultaneously increasing their risk for heart disease and diabetes.

For those of you struggling to get started or struggling to keep going, here area few things that have helped me along the way!

• Set Goals and Remember your Cause - Write some things down and then put them somewhere where you will see them every day! I have mine in a sort of collage on bright colored paper tacked to the wall at the top of my stairs. It is a constant reminder of the things I am focused on, long term and short term.
• Clean out the Crap - If it is not in the house, you won't eat it! I am an all or nothing person. When I made up my mind, I never looked back; I was committed. I cleaned out the cupboards and took food I didn't want to waste to the local food pantry. Then I restocked with healthier snack options like dried fruits, nuts, jerky, fresh veggies and fruits. (If you are needing to take it slower, just removed one thing at a time. ie: start with clearing out all refined sugar and in a couple of weeks, maybe switch your milk to almond milk...)
• Dont Restrict Yourself, CHOOSE! - Rather than telling yourself you can't can't have something; CHOOSE not to eat something you know is harmful and not healthy for your body! Always remember just how poisonous those sugary treats are over time, despite how they may taste for the 5 minutes it takes to eat them. Eat to nourish your body!
• Find Healthier Alternatives - The internet opens up a whole wide world of recipes, so when you are craving that brownie or cookie, just google a recipe for ones made with almond on coconut flour.
• Never Stop Learning! - Knowledge is power! The more you read, the more you learn, then the easier it gets to make good decisions about your health. You will also be constantly reminding yourself of things like: just how powerful exercise is, new ways to prepare different foods, and even the science behind it all (if you are interested!) Technology has made it so easy to get knowledge through the internet, eBooks and podcasts.

I hope that some of this helps you, please don't hesitate to ask questions! We are available via phone and email anytime. Best of health!

10 Warning Signs of Health

I ran across this list in a book I was reading and wanted to share it with you all! Wishing you all the health and happiness that the world has to offer, so seek it out and don't waste it!

10 WARNING SIGNS OF HEALTH

1. An increased awareness and appreciation of yourself

2. A tendency to set aside a time each day to relax or mediate

3. A persistent ability to maintain close relationships

4. A tendency to adapt to changing conditions

5. A chronic appetite for physical activity

6. Acute and chronic attacks of laughter

7. A compulsion to take pleasure and fun

8. Repeated bouts of hope and optimism

9. A chronic condition of caring for your body

10. Recurrent rejection of worry

From NLP, HEALTH AND WELL-BEING by Joseph O'Connor & Ian McDermot

Confession(s...)

Since I have been having trouble finding my own words, I am going to steal someone else's for a brief moment:

“I’m [going] through a mystified period of my life, where the more I learn, the less I know.”

-Jean-Louis Gassé, (Former Apple Computer Executive)

I never thought I would actually understand how this feels...

I have a confession to make...well, actually more than just one, but it starts with this; writers block. I have had it for weeks. I feel like my head is so full of things I want to share with as many people as possible, then I sit down to start typing and can't articulate a single word. My focus is off, my thoughts are jumbled, and the idea of staring at the computer screen for another minute feels like a chore. All of this time in my own head has led me to some reflecting. 

My husband and I have often "discussed" (argued?) about what truly makes a person healthy. I personally have put a lot focus on the dietary and food aspects of health, as this seems to be the easiest one for people to take control of, and get the best results from. The hubby, on the other hand, believes more in mental aspects health; that positive thoughts and a healthy mind are more important. So where does this leave exercise? Does this ultimately mean we both seem to think healthy movement takes the back-burner? Is this perhaps a reflection of where we each feel we are/were weakest? The questions are endless.

I have to mention Dr. James Chestnut here, who uses his trio of Eat Well - Move Well - Think Well^® as the lifestyle foundations for wellness and prevention. Not just one or the other, all of them. I absolutely love this, but must confess, I have placed more value on one or the other in the past. It was the progression through all of them that made me realize how much they all work together. 


I have said this in previous posts, and I will say it again today to add revisions: 

I truly believe that the health and wellbeing of this country starts with what we put into our mouths how we eat, move and think. So many people have abandoned their human instincts and fallen victim to convenience. The misguided information that is presented to us daily through various media sources has made us disconnected with not just our food, and its source, but also to each other. It has gotten to the point that it has made us the sickest species on the planet.One of the biggest causes of debt in this country? Healthcare. Cancer, heart disease, emergency surgeries...medical bills are the leading cause of bankruptcy. We work hard, save for years, dreaming of retirement, only to have it wiped out by a totally avoidable heart attack. The sad and simple truth really is that this most of this can be avoided...just by changing what we put into our mouths how we eat, move and think.

Last confession for the day: When I first started learning about all of this (what I like to call the true meaning of health) I did not approached my loved ones with the information very well...at all...Live and learn I suppose. I have now branded myself amongst family members as a food nazi, (to put it nicely) and it has become a bit of a taboo subject...I supposed this is deserved. I was pretty unbearable there for awhile. I am taking this moment to extend my apologies. 

The personal truths I have presently come to find, is that true health can never defined by one single action, one single change, or any one single thing at all. It comes from all of these things and many more. Things like the ability to always keep learning, to be humble enough to acknowledge when you have been wrong, and to change your beliefs as you gain knowledge and experience. I hope that I never stop learning, never stop making mistakes and, therefore, never stop making confessions for your personal entertainment. As always, thank you for sticking with me dear readers. Until next time...
~Namaste

Fiesta chili

As always, bear in mind that I hardly ever measure anything, so feel free to adjust anything to taste!

1lb ground beef
1lb venison chops
5 large tomatoes (or 2 cans diced toms)
2 large sweet potatoes
1 med onion
2 bell peppers (mixed colors)
1 bunch cilantro
1 jalapeño
3 garlic cloves
2-4 cups broth (or H2O)
Juice of 1 lime and 1 lemon
1/2 tsp cayenne pepper
2 tsp chili powder
1 tsp cumin
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp mustard seed
1 tsp crushed red pepper
1 tsp sea salt
1 tbs bacon grease (optional-used w/ lean meat)

Dice/chop all veggies. In a large pot on stove, melt bacon grease and brown meat with the onion, jalapeño, seasonings and garlic. Add tomatoes and bring to a simmer. Add broth, sweet potatoes and tomato paste, simmer for about 10 minutes and add diced bell peppers. Simmer on low until sweet potatoes are done, stir in cilantro and lime/lemon juice. Top with guacamole and serve!