Stamina Smoothie [Tracy's Tips n Treats]

Do you use the excuse I don't have enough time to get healthy? This quick smoothie recipe is great to...

 
--> Give you natural energy and save money on coffee
--> Save you time and money not cooking breakfast and go out to eat
--> Help lose weight and feel great

And it only take about 5 minutes each morning to prepare!

Ingredients:

 - 1 cup frozen blueberries

- 1 tsp Maca Powder

- 1 tsp Cacao Powder

- 1 tbls Hemp Protein Powder

- 1 tbls coconut oil (organic unrefined)

- 2 tsp favorite greens powder (best if it contains chlorella and/or spirulina)

- 2 cups Almond milk (unsweetened) I like Silk, Wegmans, Fresh Market or Whole Foods brands without carrageenan.

Directions:

- Mix all ingredients in a blender and enjoy immediately

- Best in the morning

(Picture Resource: dailysmoothie.wordpress.com)



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Overcome Top 3 Excuses [Tracy's Tips n Treats]

Have you ever made a plan to start going to the gym or yoga class? Start eating healthier? Finally take time for yourself and get a massage? And then...

Do these thoughts start coming up?

- I don't have enough....
Time, money, etc

- I'm too....
Old, fat, young, tired, busy, etc

- I'm not...
good enough, smart enough, skinny enough, funny enough, brave enough, etc


This is actually a GOOD thing! The reason being, it is a indicator that you can change. It is your awareness. That's the first step right? You've heard this many times before, that awareness is the first step. But what to do now???

These thoughts are just helping to keep you safe. Change can be scary. Super Duper scary! There is a container you must hold the space for when you are going through change work. Creating your personal safety container is key to lasting change.


Three Steps to Overcome Excuses

1. Envision

Envision it first. Start envisioning you following through with your task at hand each and every day. Check in with the future version of you already getting what you desire. Maybe that future version could help you with how you feel. Because how you want to feel will help you align with the tasks you want to accomplish. Our minds can focus on a feeling alot easier than a to do list. 

2. Support

Make sure you have at least 4 people that you can count on, and keep in touch with them consistently. When you're having an "off" day get some support. Have a friend text you everyday to keep you on track. Make these 4 people your allies on your mission of transformation.

3. Start Small

If you want to start eating healthy but you are on a budget then start just incorporating one healthy food and eliminate one food you know isn't serving you. An example would be for one week spend your money on buying organic spinach and buy one less coffee. Instead drink more water and try some black or green tea. One Starbucks latte costs the same as an entire dozen organic eggs.

Want to start exercising. Commit to getting to one class within a 2 week period. If you feel great after class you will want to come back. You will see where time is available in your schedule. We always make the time for what we WANT.




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Paleo Coconut Macaroons [Tracy's Tips n Treats]

Paleo Coconut Macaroons

Enjoy some sweet stuff without the gut disrupting ingredients. This recipe from Dr. Axe.com is fantastic!!

Ingredients:

- 6 egg white
- 1/4 tsp sea salt
- 1/2 cup honey or coconut nectar
- 1 tbsp vanilla extract
- 3 cups coconut flakes

Directions:

1. Whisk eggs and sea salt until peaks form in the eggs
2. Add in honey or nectar, vanilla and coconut
3. Drop batter onto parchment paper on cookie sheet
4. Pinch off each at the top like a chocolate kiss
5. Bake at 350 degrees for 10-20 minutes until lightly browned.



(Recipe/Picture resource: http://draxe.com/recipe/coconut-macaroons/)




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5 Questions To Uncover Health Issue Root Cause [Tracy's Tips n Treats]

So many health issues start in the gut, but many people don't actually have traditional "gut" issues. Answering these questions can help uncover where the root cause is coming from. 

Question #1 [Mental]

Do you have poor concentration or memory?

Questions #2 [Emotional]

Do you struggle with mood disorders (anxiety/depression)?

Questions #3 [Physical]

Do you struggle with fatigue or low energy?

Questions #4 [Immune]

Do you suffer from seasonal allergies, sinus congestion, inflammation, and food intolerance/sensitivities

Questions #5 [The Gut Questions]

Do you struggle with constipation, diarrhea, bloating, heartburn, or acid reflux?

If you answered “YES” to any of these your gut is struggling. Our digestive system breaks down your food for energy; absorbs nutrients for our well-being; stores roughly 80% of our immune system and serotonin (mood stabilizer); and even talks to the brains 24/7 via the vagus nerve. This is why it is sometimes called your “other brain”

This is why your gut could be the root cause of even your sinus issues. It should be the first thing you look at when you are struggling with many health issues.

What to do???  The Big Three things to focus on:

1. Stress Management

2. Gluten Consumption

3. Conventional Dairy Consumption

Tracy's Total Wellness ways to manage the BIG THREE!

1. Eat Paleo (check out all my fantastic recipes on this blog or my pinterest board)

2. Try Yoga and pay more attention to the breathing than the moving

(Resource Picture: peoplethink.biz)



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Allergy Elixr [Tracy's Tips n Treats]

This daily morning drink can help to ease those awful allergy symptoms! This drink also has 3 foods from my blog last week!

Ingredients:

- 2 tbls Apple Cider Vinegar (Bragg’s is best)

- 1 tbls Lemon Juice (not from concentrate)

- Pinch of Ground Cinnamon

- Pinch of Ground Cayenne Pepper

- 1 tbls Local Honey (raw is best)

Directions:

- Mix all ingredients with 1 cup water.

-Drink in the morning OR 5-10 minutes before each meal to prepare your gut to digest and break down food better.

To get some of my tops Drink Recipes Grab your free copy here (Share with your friends): http://forms.aweber.com/form/64/494654164.htm

(Resource: picture greenbranch.akronlibrary.org)


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Two Transformational Steps To Seasonal Allergies Relief [Tracy's Tips n Treat]

After hearing so many of my friends and family complain about their awful allergies this season I thought would put together a simple strategy to help kick those awful allergy symptoms.

According to Dr. Axe "Research indicates nearly 75 percent of people in the United States that suffer from seasonal allergies are allergic to ragweed. Approximately 80 percent of people with asthma suffer from seasonal allergies. Treating hay fever symptoms can reduce asthma-related hospitalizations and emergencies." Yikes! Read below to finally feel fantastic during this compromising time for so many people.

Step #1 

Four Foods To Free You From Allergies

Introduce these foods to help with allergy symptoms

1. Local Raw Honey (It is nature’s vaccine. The bees do the work for you. Try a tablespoon each morning)

2. Apple cider Vinegar (This is a fantastic beverage to help with gut health. Take 1-2 tablespoons in the morning with a small glass of water)

3. Spicy Foods (Spice is a great blood purifier. Try to sprinkle cayenne on foods while cooking, or get your siracha on)

4. Pineapple (This fruit can help reduce symptom reactions)

Step #2

Four Foods To Toss That Are Fueling Your Allergy Symptoms

Try to eliminate these foods during allergy season, as they increase inflammation in the body

1. Wheat (This includes breads, pastas, cereals and beer)

2. Peanuts & Melons (These foods generally contains mold that makes allergies worse)

3. Dairy (This food produces mucus in the body)

4. Sugar and Artificial Sweeteners (These increase inflammation)

Grab this fantastic Free Downloadable Handout to finally kick those allergies (Share with your friends): 

The Allergy Answer >>> http://forms.aweber.com/form/95/1141346195.htm

Read this fantastic Article from Dr. Axe for more information: http://draxe.com/seasonal-allergy-symptoms/

(Resources: draxe.com, picture dukeregionalblog.org) 

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