health Archives - Page 17 of 17 - nourished wellness

October 20, 2014October 20, 2014

do you struggle with poor body image?

How many times have you looked in the mirror and said something negative about yourself?

“Why is my hair always such a mess?!”
“My thighs are huge!”
“I wish I looked like her…”
“Ugh, I feel fat today!”

You know exactly what I’m taking about. You can wake up in a great mood, but with one look in the mirror, that good mood quickly comes crashing down and your mind is filled with negative thoughts about yourself and your body.

Negative body talk is a huge problem. It’s hard not to compare yourself to the celebrities and models you see in magazines and on TV and feel pressure to be “perfect” – as if such a thing even exists!

To break-free from this negative body-talk, you must make the commitment to recognize it and then decide to change it.

Break free from negative body-talk >> follow these steps:
» be conscious of when it is happening
» call yourself out >> check yourself before you wreck yourself
» replace the negative thought with a positive one

“Why is my hair always such a mess?!” >replace with> I am unique. I am beautiful. I love myself just as I am.

“My thighs are huge!” >replace with> I am so thankful for my legs, which give me the ability to move and enjoy life.

“I wish I looked like her…” >replace with> I am exactly who I’m meant to be. I accept and love myself.

“Ugh, I feel fat today!” >replace with> My body is a temple. I love and honor myself.

I recently came across a video showing how Ikea is tackling insecurity and poor body image with a “Motivational Mirror.” Take a look for yourself…

I think this is such a great idea! While you may not have this motivational mirror in your home, every morning, as soon as you wake up, I want you look in the mirror and say at least one thing you love about yourself. Start your morning on a positive note and make this expression of self-love a daily habit.

In the comments below, I want to hear 3 things that you love about yourself!

Be well, beautiful! Xo

October 17, 2014October 17, 2014

almond flour pancakes

Happy Friday! You made it through the week! I say this calls for a celebration. Pancakes for breakfast, anyone?

This recipe was inspired by a recent brunch experience in NYC at Ellary’s Greens. Ellary’s is a gourmet cafe that offers healthy, natural and organic foods, and let me tell you, their brunch is AMAZING.

If you live in NYC and haven’t been there, I highly recommend it. I ordered the almond flour pancakes and they were insanely delicious. Perhaps the best pancakes I’ve had, like, ever. My boyfriend, who is resistant to try anything deemed “healthy,” tasted them and loved them also. We both raved about those pancakes and we couldn’t wait to go back and have them again…and I couldn’t wait to go back to my kitchen and re-create them.

I love to experiment in the kitchen and enjoy the challenge of making healthier versions of classic, not-so-healthy recipes. What makes these pancakes healthier that regular pancakes? I’m glad you asked! Almond flour is high in protein, low in carbohydrates and low in sugars. It’s also low glycemic so it won’t send your insulin on a roller coaster ride the way pancakes made with white flour will. While the texture of these pancakes is a bit denser than your typical pancakes, they have a great flavor and I actually prefer the denser version. In fact, if given the choice between these almond flour pancakes and regular pancakes, I’d pick the almond flour version hands down!

almond flour pancakes
paleo & gluten free + vegan option
serves: 4

ingredients
• 1 cup almond meal/flour
• 2 eggs (vegan friends, you can substitute the eggs with 2T flax meal)
• 1/2 cup of water or milk of choice (I used unsweetened almond milk to go with the almond theme. You may need slightly more/less liquid depending on the consistency)
• 2 tsp baking powder
• 1 tsp pure vanilla extract
• pinch sea salt
• 1-2 tsp coconut oil
• optional: if you want to get really wild, you can add cinnamon and throw some blueberries into the pancake batter.

directions:
1. In a medium sized bowl, whisk together all ingredients until batter is smooth.
2. Heat the coconut oil in a skillet over medium heat. Drop the batter by large spoonfuls onto the skillet, and cook for approximately 3 to 5 minutes on each side until bubbles form and both sides are golden brown.
3. Serve alongside fresh fruit and top with pure maple syrup. Enjoy!

What’s your breakfast of choice?
How do you like to celebrate the beginning of the weekend?

Be well xo

December 31, 2013

13 lessons from 2013

1. Letting go is a necessary part of life. Embrace it. By letting go, you are creating space to receive the new and better things that life has in store for you.

2. Not everything in life has to be all or nothing. Find a happy medium.

3. The universe will send you signs. Slow down and listen up.

4. Go out of your way to help others and do it patiently and humbly.

5. When you’re feeling down and just want to be alone, force yourself to get out of the house and to spend time with loved ones. When you feel like it the least is usually when you need it the most.

6. Be kind to yourself. Treat yourself the way you would treat your best friend, family member or significant other.

7. Life is what you make of it. Positive thoughts manifest positive experiences.

8. A majority of the stress in life is usually self-inflicted. Evaluate the major sources of stress in your life – how much of it is truly worth stressing over?

9. Express gratitude daily, even for the smallest, most mundane things. View everything as a miracle. This will put you in the right mindset to receive more.

10. Make taking care of yourself a priority. Self-care if not selfish! By taking care of yourself, you will be able to take better care of others.

11. Give yourself more credit. Quit focusing on your disappointments! Instead, honor and take pride in your accomplishments. Obstacles are simply opportunities for growth. Learn from every let down.

12. Slow down. Speed does not equal productivity. To be truly productive you need to be clear about you want and have a strong focus and sense of clarity. These are best achieved when you take a step back.

13. Relationships are the most important thing in life. Be good to others and spend more quality time with the people you care about.

What did 2013 teach you?

Wishing you and your loved ones a happy, healthy and blessed new year filled with love, personal growth and joy.

Be well,
Tina

November 28, 2013November 27, 2013

attitude of gratitude

Thanksgiving is a day for us to focus on what we are thankful for. I encourage you to make this practice of gratitude a part of your everyday life.

Every day, take time to reflect on the things in your life that you are grateful for. Whether it be something as simple as finding a parking space in a crowded parking lot, or more meaningful like having a roof over your head and people in your life that you love, there are always things for you to appreciate.

Make gratitude a daily habit. The more you focus on your abundance, the more abundance you will attract in your life.

Wishing everyone a happy and healthy Thanksgiving! Nourish your body with good food, nourish your mind with good conversation & positive thoughts, and nourish your soul with the joy of spending time with those you love!