Posted by Julia on May 6, 2013 in blog | 0 comments
We all know we’re supposed to be drinking plenty of water throughout the day. Most of us also know that water is important because it improves cell function, helps detoxify our system, and even prevents fluid retention. But did you know that water makes up more than half of your body weight? It’s true – our bodies are about 60% water, and every single system we rely needs water to function properly. No wonder being properly hydrated is so essential to our health.
There are countless different opinions out there about how much water you should drink each day. Like most things, I think it’s important to figure out what works best for you and your body rather than completely relying on expert advice. Even so, I think starting points can be helpful, so here are a few guidelines I use when it comes to making sure I’m drinking enough water:
- Drink ½ ounce of water per pound of body weight. That means if you weigh 180 pounds, you should aim to drink 90 ounces of water per day.
- The apple juice versus lemonade test. Essentially, the goal is to make sure your urine looks more like lemonade (light in color) than apple juice (darker) throughout the day. The first urine of the day can be darker, but after that, if your urine doesn’t resemble lemonade, you’re not drinking enough water.
- Drink a full glass of water before doing anything else in the morning – even before that first cup of coffee! Most of us lose a lot of water through sweating and even breathing while we sleep and wake up dehydrated. A glass of water first thing in the morning helps us wake up and gets our day started on the right foot.
If you don’t particularly like water, or have a tough time getting enough water throughout the day, here are a couple of ideas that might help:
- Drink spa water. Spa water is what I call the fancy water served at spas and high-end restaurants. Simply put a few slices of cucumber, grapefruit, a few sprigs of herbs like mint or basil in the bottom of your glass and fill with water. You can even use fresh berries for a color punch, and mix and match until you find the combination you like. You can always add lemon or lime to your water, but some times I like my water to be just a bit fancier.
- Fill a bigger glass at the beginning of the day and aim to drink 2-3/day. It’s tough to get enough water when you’re drinking out of small cups, so give yourself a head start by drinking water out of big containers. Mason jars with a reusable straw work well for this purpose.
- Start your day with a cup of hot water and a lemon wedge – this is a surprisingly comforting ritual that many of my clients enjoy and has long been used in Ayurvedic traditions to improve digestion and to help alkalinize the body.
You may be wondering about the value of sports drinks, and frankly, in my opinion, they have almost none. High profile sports drinks and enhanced waters that claim to replenish your body after sports tend to cause more problems than they resolve, particularly because most of them contain sugar, food dyes and other chemicals that wreak havoc on your endocrine system. My advice? Read the labels before you purchase. Check to make sure there aren’t any colorants, dyes, or artificial sweeteners or sugars in sports drinks or enhanced waters, and if there are, opt for plain water instead.
For the vast majority of us, water is all we need to replenish our bodies after a tough workout, but if you really want a sports-type drink, try coconut water. It’s isotonic, meaning that it is a perfect match for blood plasma, so much so that it’s been used as intravenously in emergency situations for decades. Coconut water has the perfect blend of electrolytes, and can be a good addition to water after really tough workouts.
Posted by Julia on May 1, 2013 in blog | 0 comments
I’ve been getting some questions about how the Eat Without Apology 21-Day Challenge is different from the 5-Day Detox. And frankly, the questions are good ones! I thought I’d pass along a few key points about how these programs differ before the early bird offer expires tonight.
Here’s why you might want to join the Eat Without Apology 21-Day Clean Eating Challenge even if you’ve already done a 5-Day Detox (or two!)
• Although it’s kind of obvious, I just want to make clear that the brand new Eat Without Apology 21-Day Challenge is a much longer and more in-depth program than the 5-Day Detox. This is important because it’s going to allow us to dive deeper into shifting habits that are harming our efforts to be healthy. Plus, you’ll have plenty of time to develop NEW and healthier habits that will stick for the long haul, rather than just cleaning out for 5 days and then going back to your old routine.
• There IS an optional 7-Day Detox embedded in the 21-Day Clean Eating Challenge, so you’ll still get the option to detox along with committing to clean eating for three full weeks.
• You’ll learn how to practice self-care in a way that really works for you and your busy lifestyle. This program includes recorded guided visualizations, plus I’ll be on hand to help you figure out exactly what needs to happen in your life so you can finally get some time for yourself on your calendar.
• You won’t just detox your body…you’ll detox your life. You’ll get three 90-minute classes that will focus on learning how to eat without apology through a blend of really practical “how to make this shift” action steps along with deeper, more holistic approach to figuring out what’s holding you back and keeping you stuck. You’ll get to experience some incredible techniques that can create breakthroughs using my training in both clinical hypnotherapy and Neuro-Linguistic Programming.
• You’ll get daily motivational emails – it’ll be like I’m right there with you!
Plus you’ll get these incredible bonuses:
• A “Detox Your Closet” style guide – this will help you drop 5 pounds without changing anything else
• A special report on the three most common household toxins and how to replace them
• A 7 day detox program complete with recipes, shopping lists and a daily protocol (as mentioned above)
• A private, members-only Facebook group that will provide support 24/7
• A post 21-Day Challenge training call on how to transition OUT of the program and back into the ‘real world’
If this sounds like the thing you need this spring (and I know I do!), please take advantage of the special early bird offer and sign up by midnight on Thursday, May 2nd:
Alright, friends, I think that’s it for now. If you have any questions, just hit reply to this email and I’ll get back to you ASAP. I’d love to have you join the challenge – I really think it’s going to be life-changing.
Love and health,
Posted by Julia on Apr 9, 2013 in blog | 0 comments
I’ve always been pretty healthy. My parents moved our family to the US from Europe when I has five, and let me tell you – their idea of healthy eating was waaay different from that of my classmates. I’m really grateful for having had parents (and my mom in particular) who were really committed to serving whole foods and healthy meals when I was growing up. But that doesn’t mean that there haven’t been times in my life where I ran into roadblocks. In this week’s post, I’m sharing the mistakes that I made when getting healthy and what I did to help push me past these stumbling blocks.
Mistake #1: I thought dropping 10 lbs was going to change my life.
Most of my clients come to be because they want to lose weight, and there’s nothing wrong with that. There is, however, something wrong with believing that losing weight is going to fix other parts of your life. Dropping 10 pounds is not going to win you more friends, give you a happier marriage, or (with some exception) help you make more money. In fact, if you’re super focused on losing weight, your energy often backfires because you’re over-focused on one specific goal. I’ve found with many of my clients that when they start paying attention to other parts of their lives – their marriage, friendship, sleep quality and water intake, just to name a few – that those final pounds just melt off.
Mistake #2: I focused too much on what other people were doing instead of what my body needed.
When I went to nutrition school, I had pretty much figured out what works for my body, and what doesn’t. I’ll let you in on a little secret: when I started learning about all the different eating options out there, I began experimenting TOO much. I was learning so much, and there were so many inspiring people around me, that I couldn’t help but play with my diet a little. That would have been okay if I had known when to stop – what happened instead is that I got too obsessed over what everyone else was doing. When things started going haywire with my system, I’m pretty sure I was over-fixing myself rather than slowing down, stepping back, and letting my body get back to normal. Now that I’ve learned that lesson, I really pay attention to what MY body needs rather than what everyone else is saying and doing.
Mistake #3: I let food be more important than the rest of the things that nourish me.
If you’ve ever heard me coaching a client, you’ll likely know that I believe that ALL parts of your life contribute to your health and wellbeing. I often say “It doesn’t matter how much broccoli you eat if you hate your husband.” A little odd, but absolutely true. Food is not the only thing in our lives that feeds us. And just like we can eat empty calories that damage our bodies, we can also do damage by over-exercising, under-sleeping, and excess stressing. The secret to getting really healthy is to let food become LESS important and to figure out where you have holes in other parts of your life. You’ll find that when you are committed to moving your body regularly, getting good sleep, and connecting with people who are important to you that food will be easier to work with.
I’d love to hear from you. Have you made these mistakes? Are there other ones I’ve missed?
I’m teaching a teleclass on “New Ways to Detox This Spring” on Wednesday, April 17th. I’d love to have you join me – I’ll be talking about the value of a spring detox as well as the mindset tools we need to to make sure we’re not just focusing on what we eat, but also on the how & when, and the reasons we eat when we’re not hungry. Register here.
Posted by Julia on Mar 12, 2013 in blog | 0 comments
Asa and I are taking a sabbatical this summer and heading to Africa. We’re renting a 4×4 Land Rover (with a pop-out tent on top!) so we can explore game reserves and wildlife parks in Botswana, Namibia, Zambia, Malawi, and Zimbabwe. We’re also lining up volunteer projects and we’ll be visiting a few friends, too.
The ‘why’ is easy: it’s the thing I’ll most regret not doing when I die.
I can’t really explain my draw to this region except that Africa has always been in my bones. I was never a kid who dreamed about my wedding, but I did often fantasize about taking a trip just like this. When Asa and I visited South Africa in 2010, it felt like coming home for both of us. And we knew when we left that we’d go back to explore more of the continent.
I can guarantee that this is going to be a life-altering experience. When we come back, I know we’ll have grown and changed in ways that I can’t even begin to comprehend now. The thought of that thrills me to my core.
It also means there’s a good chance that the work I’m doing will shift and evolve. That’s why it’s important for me to invite you to take a look at your eating habits and self-care routine and ask yourself if now is the time for things to change.
My private clients have told me that their work with me is life-altering. They come to me feeling frustrated with their bodies, their relationships, their careers and too-often failed pursuit of their dreams. After working with me, they tell me they have more self-love and appreciation, stronger relationships, a better sense of their own values and purpose, even crystal-clear clarity about what’s next for them.
If there’s one thing I’ve learned in planning this trip, it’s that there never will be a ‘perfect’ time to take a leap like this. Sometimes you just have to take the leap in the moment, because this moment is all there ever is.
Is this your moment?
You’ll know if there’s a part of you saying ‘yes!’ to this question even as your mind thinks up all the reasons why this won’t work. It’s your moment if the thought of taking a look at what’s holding you back so you can move forward equally terrifies and excites you. You’ll know it if you feel it in your bones.
As I prepare for my trip to Africa, I’d love to give YOU a parting boost so you can fulfill your lifelong dream too. Take advantage of my ‘it’s really happening!’ energy and contact me at julia(at)findyourglow(dot)com to find out how working with me can help you reach your dreams.
Have you been to Africa? Have thoughts you want to share? I’d love to hear from you – share your thoughts in the comments below.
Posted by Julia on Mar 4, 2013 in blog, video | 0 comments
I’m addicted to Brussels sprouts these days, and I just can’t seem to get enough of them. One of the simplest ways I’ve been making them lately is in a quick pan stir-fry. This is a perfect side dish for a simple meal of roasted salmon or chicken – and it’s even simpler when you roast the Brussels sprouts along side your main dish.
- 1 lb Brussels sprouts, trimmed and cut into quarters
- 1 TB olive oil
- 1 TB maple syrup
- 1 TB balsamic vinegar
- Sea salt and freshly ground pepper to taste
- Heat a saute pan over medium high heat, then add the olive oil and Brussels sprouts. Saute for about 15 minutes, tossing occasionally, or until the Brussels sprouts are lightly browned and feel tender. Quick tip: If your sprouts are browned on the outside but not quite cooked on the inside, add a splash of water and toss the sprouts, letting them steam a little, until the water has evaporated.
- Drizzle maple syrup and balsamic vinegar over the top of the Brussels sprouts and toss to coat, cooking a few minutes more. Season with sea salt and pepper to taste and serve.
Alternatively, you can make this recipe in the oven by roasting Brussels sprouts tossed in olive oil for about 15 minutes in a 375 degree oven. Remove from oven and add maple syrup and balsamic vinegar, then add back to the over and roast for another 3-4 minutes.
Posted by Julia on Feb 20, 2013 in blog | 0 comments
Let’s Make Cooking Fun Again
- Are you comfortable in your kitchen?
- Do you know how to prep meals so that you’re cooking once and eating two, three, or even four times?
- Are you up to date with the latest tips and tricks to get you in and out of the kitchen as fast as possible each and every night?
- Do you know how to help your family eat healthier without sacrificing flavor and fun?
If you answered no to one (or all!) of these questions, I have the solution.
Introducing Shop and Chop: A Complete Kitchen Makeover
Shop and Chop: A Complete Kitchen Makeover is a proven 4-step formula that improves your cooking skills, helps you zip through the grocery store in half the time, and guarantees that you’ll no longer rely on greasy takeout or the same old, tired recipes you’re always making while saving you time AND money.
Let me join you in your home for a day of shopping, cooking and re-making your kitchen so that you’ll never come home wondering what’s for dinner again.
We’ll start by getting super clear on what it is you want out of your cooking and shopping experience, what’s keeping you stuck, and how we can make your time in the kitchen feel like a dream come true. Next, we’ll meet in your kitchen to go over the problem areas, find out what’s really important when it comes to eating for you and your family. We’ll take a peek through your pantry to find out what you’re already doing right and what needs a bit of tweaking. Next, we’ll head over to the grocery store where you’ll get a VIP tour led by me, showing you which aisles to aim for (and which aisles to ALWAYS skip) so that you can cut your grocery shopping time in half. When we’re done there, we’ll head back to your kitchen so you can learn how to speed up the prep, cooking and clean up so you’ll always be able to get a meal on the table in 30 minutes flat.
Last, but certainly not least, we’ll have two check-in sessions after our day cooking together to make sure that we can troubleshoot and tweak any hiccups that happen after you implement your new shop and chop kitchen system – trust me, I won’t leave you hanging.
Shop and Chop: A Complete Kitchen Makeover Is Perfect for You If:
- You don’t start thinking about what’s for dinner until 4:00 PM
- You’re stuck in a rut and making the same tired recipes over and over (and your family is about to go on strike!)
- You’re at the grocery store picking up ingredients for dinner each and every day
- You know you *should* be eating healthier but you’re not really sure how to start
- You’re new to gluten and dairy-free cooking and could use some help in re-vamping your kitchen and figuring out what you can make now
- You want to be able to have dinner on the table in 30 minutes without a bunch of exotic ingredients or a huge mess in the kitchen after
- You’re ready to save more time AND money when it comes to getting good food on the table (that’s really what this program is designed to do)
Your Complete Kitchen Makeover In 4 Simple Steps
Step 1: We’ll start with a 30-minute phone conversation where we’ll address what it is you really need to have happening in your kitchen to support your health, energy, and overall wellness, and what’s keeping you from getting that. This ensures we won’t waste any time working this out on the VIP Day. We’ll also figure out where you’re wasting money (for example, by buying foods you end up throwing out) and time.
Step 2: We’ll meet for five hours, during which we’ll take a look through your pantry and fridge to see what’s already there and to figure out what’s working and what needs to be upgraded. Next, we’ll head to your favorite grocery store where I’ll show you how to streamline your shopping trips and save by changing the way you make purchases. Finally, we’ll head back to your house to cook 4-5 recipes together when I’ll show you all of my speed-it-up secrets that get me in and out of the kitchen as quickly as possible each and every night. The best part is that you’ll have a week’s worth of meals at the end of the day! This is me, 100% focused on helping you get more efficient in your kitchen and grocery store, have a pantry stocked with snacks and last minute meal items, and develop an ongoing plan to support your specific dietary needs.
Step 3: We’ll connect for about 30 minutes to see how things are progressing and to troubleshoot anything that pops up - I won’t leave you hanging! You’ll also get your personalized standard shopping list, pantry ideas, and quick weeknight dinner ideas to help you stay on top of your meal planning. (This is in addition to a subscription to my gluten, dairy and sugar free meal plans that are included in this VIP Day Package)
Step 4: A final 30-minute call to make sure you’re settling in to your routine and to provide and last-minute support to keep you going on the right track.
“Julia taught me how to simplify meal planning, shopping and chopping. I can manage my time spent at the grocery store so much better now, and I’ve gotten better at meal planning. I pay much more attention to ingredients in foods I purchase. I’ve gotten better at taking the time to prep for meals and am making sure whatever I cook I cook enough for leftovers using Julia’s cook once, eat twice system. Saves me time and money.
I know my family is eating healthier by just paying closer attention to what we purchase and what we stock in our pantry. It’s tough with a two-year-old who is finicky and wants to snack constantly so I have to be extra vigilant in making sure he gets some nutrients in his diet throughout the day. Julia has some great tricks for making healthy snacks look delicious (Kale chips = yum).” – Kelly Vanderzanden, Portland
During your Shop and Chop Kitchen Makeover, you’ll get the following:
- Five hours with me as your personal guide to help you upgrade your pantry, speed up your shopping trips, and get ninja fast in the kitchen so you’re spending less time cooking and more time doing what you love. This is me 100% dedicated to you and what you need – focused time like this will change everything in your cooking and kitchen habits!
- Discover hidden “food frauds” hiding in your cupboards – foods that are commonly deemed “healthy” but actually may be the culprits making you gain weight and sapping you of energy!
- Makeover your pantry and fill your fridge with your new high energy clean foods that fill you up physically, emotionally and spiritually
- Personalized grocery store tour where you’ll learn all the tips and tricks I use to get my weekly grocery shopping done in 20 minutes flat.
- “Cook once, eat twice” easy hands-on cooking demonstration (1 mess, several meals pre-made for the rest of your week)
- Design your very own healthy lifestyle plan for results that last so you don’t fall into the same old food ruts when you’re with family, on the go, traveling, or out with friends
- Actionize your plan in the context of your busy lifestyle so you know exactly what to do after our retreat
- Get clear on your goals in a 30-minute pre-VIP Day coaching call
- Fine tune your new system and troubleshoot any challenges that may pop up in two 30-minute follow-up coaching calls
- Get a customized shopping list, pantry stocking list, pantry meal ideas, and recipe book tailor made for you and your family’s needs
- BONUS: A lifetime subscription to the Ready, Set, Glow! Meal Plans with 200+ recipes, how-to videos, and speed it up secrets to get dinner on the table in a flash. Retail value – $147
$697 if you sign up by February 28th
Click here to sign up – one payment of $697
Click here to sign up using the 3-pay option - a $250 down-payment and two payments of $223.50 (the first 14 days after the initial payment, the second 28 days after the initial investment for a total of $697)
- The cost of groceries is not included in the VIP Day and will need to be purchased by you during our shopping tour.
- The Shop and Chop program is available in-person in the Portland Metro Area including Multnomah, Clackamas, Washington and Clark Counties. There is a $30 surcharge for homes outside of the Portland Metro Area to help cover my drive time and fuel charges.
- Payment must be initiated in advance of our scheduled VIP Day.
Not in the Portland Metro area? Contact me at Julia@findyourglow.com – with all the amazing technology that’s out there, there are lots of ways we can still have a Shop and Chop cooking day even if it isn’t in person. And I’ll be sure to throw in a little February love discount for you, too.
Let’s get cooking,
Posted by Julia on Feb 11, 2013 in blog | 0 comments
Valentine’s Day is just around the corner, which means it’s time to treat your sweetie (and yourself!) to rich and delicious chocolatey treats that not only taste good, but are good for you, too.
Today I’m sharing a recipe for Raw Chocolate Pudding that’s super creamy and decadent – perfect for a special evening or those nights when you’re really craving something yummy. I’m also including a recipe for a Chocolate Chia Smoothie – this is the perfect breakfast when you need something sweet to get you going and feels extra special on dark winter mornings. Finally, I’m sharing a recipe for Cacao Covered Fruit – a healthier twist on a traditional treat you can make for yourself and your loved ones on Valentine’s Day.
Raw chocolate is considered a superfood, and it’s packed full of antioxidants. It’s also a great source of minerals like magnesium, calcium, iron, and potassium, and contains heart healthy oleic acids. Even better, these recipes skip all the additives and junk that are found in commercially produced chocolates, so you can feel good about indulging.
Raw Chocolate Pudding
Makes 4 ramekins of pudding
- 1 small or ½ large ripe avocado
- 1 ripe banana
- ½ (14-oz) can full-fat coconut milk
- 2 TB raw cacao powder
- 1 TB raw honey
- Add ingredients to a bowl, blender or food processor. Blend until smooth, adjusting the amount of coconut milk if needed to get a nice creamy consistency similar to that of real pudding.
- Divide into 4 small bowls or ramekins, chill for 30 minutes and enjoy! The raw chocolate pudding will keep in the fridge for few days when covered.
Chocolate Chia Smoothie
- 1 small ripe banana
- 1 TB chia seeds, soaked in water 10 minutes to create chia gel
- 2/3 – 1 C almond milk
- ¼ tsp cinnamon
- ¼ tsp raw honey
- 1 TB raw cacao powder
- 1 large handful spinach, washed and dried
- Place chia seeds in a small bowl and cover with about an inch of water. Allow to gel together for about 10 minutes. Be sure to stir the seeds a few times during soaking to get all seeds activated.
- Add chia seed gel and the remaining ingredients to the blender. Turn your blender on low and increase speed to incorporate all the ingredients, blending 2-3 minutes total or until smooth. Serve immediately.
Cacao Covered Fruit
- Fresh fruit such as organic strawberries, cherries, or apricots, rinsed lightly and dried well
- ¼ C raw cacao powder
- 2 TB coconut oil
- 1 TB raw honey
- Gently melt coconut oil in a small saucepan, being careful not to bring to a simmer. Turn off heat and let cool for a few minutes, then stir in raw cacao powder and raw honey. Whisk until well combined.
- Line a baking sheet or flat plate with parchment or wax paper. Dip each piece of fruit in cacao sauce until it’s half covered, and set on wax paper.
- Pop baking sheet with fruit in the freezer for about 10 minutes to allow the cacao dip to harden, then remove and serve immediately. Alternatively, you can refrigerate after freezing until it’s time to eat.
Do you use raw chocolate in when cooking and baking? Have you tried one of these recipes? Share your thoughts on raw chocolate and these recipes in the comments below.