figuring out what breakfast works best for you

Vices...is it okay to have them?

Hello all! I hope everybody is having a wonderful holiday season. Now, I need to address this issue of vices. When I tell people that I am a Health Coach in training, people immediately either stop drinking their diet coke or drop their chips ahoy cookie that they were in the middle of eating and apologize to me. When I first witnessed this reaction, I thought to myself, "that's weird why did they just say do that?" "Do they think that I am perfect and I don't eat things that aren't healthy?" And then after I kept seeing the same reactions over and over, I thought to myself, "oh my god they do!"

As I sit here typing I can't help but giggle to myself because I am such a work in progress when it comes to my own health. I am still battling unhealthy eating habits, the occasional cig, alcohol etc. Just because I know all this information about health and nutrition does not mean I am anywhere near perfect.

In my six month program, when I am working with clients I emphasize the 90/10 law. What is this 90/10 law that I speak of? Well, it is the idea that  if 90 percent of the time you are eating healthy, wholesome, well-balanced and nutrient dense foods, then it is okay if the other 10 percent of the time you are  eating what I like to call 'crap.' Crap that comes in a package/can/box, on a plate or in a cup. Because it is what you do most of the time that is going to determine whether or not you look and feel healthy. So believe it or not there is room for coffee, chocolate and yes even ice cream in my program. I don't believe in any of these new age, fad, ridiculous diets of calorie restriction that are basically pure torture in my opinion. Come on, do you really expect to be able to live off of water with lemon juice, maple syrup, and cayenne pepper three times a day for the rest of your life? Or to inject yourself with Human Gonadotropic Hormone  (a hormone that pregnant women produce to burn fat around the belly and make room for a growing fetus) everyday to burn your fat while eating only 500 calories a day? And you want to know something? Most people that are on these diets will fail miserably. They will then feel like they have failed themselves, when what has really failed them was the retard who came up with the diet, the publishing companies that are making millions if not billions of dollars off of publishing it, the advertising companies that are marketing them and the stores that are selling them. They will revert back to their old eating habits, gain back the weight and feel worse than they have ever felt before. Trust me, I have been to that party many many many times. It is a vicious and nasty cycle that is flawed to its core and sets the person up for failure.

My program, on the hand, sets people up for success. What I do emphasize in my program? Being self aware! I try to teach people how to listen to the many signals your body tries to tell you. A stomach ache is not just a stomach ache, a headache is not just a headache and a craving is not just a craving. The human body is perfect, it knows to breath without you telling it to and your heart never skips a beat.  Your body doesn't care what you are thinking, it loves you and wants to keep you alive even if you mistreat it by feeding it unhealthy foods, doing drugs and alcohol and not exercising it.  It is smarter than the most high tech computer that exists even in our modern day world and if you just listen, it will tell you what you need to eat, how much of it and when. Every 'body' is different, therefor everyone needs to be on an individualized diet. As they say, one person's food is another person's poison.

I wold like to conclude this article on an apologetic note. I started typing the article based on an idea and sort of took off from there. I get very worked up about certain topics and I apologize if I came off as too strong. It is based on my own personal experience as is every article I have written until now.

Blessings to all!

Be Yourself Is All You Have To Be

Lately, I have been focusing on unresolved relationships, or relationships with people in my life that I would like to improve. In the past, I avoided confrontation at all costs and was always the person that raised the white flag even before an actual confrontation began. I gave up. In my meditations and journey towards better Health and Nellness, I have been starting to notice that I indeed have issues with anger. Maybe I am just angry at myself. Why do I always make myself small while making others larger? Encourage all my friends and the people around me while discouraging myself? Like the quote, "Our Deepest fear..." by Marianne Williamson, we are all meant to shine in our own way and it does not serve me or others to downplay my importance in this world. As much as I dislike getting into confrontations with people, if I don't state my case, I feel worse because I suppressed my feelings, which leads to feelings of guilt, resentfulness, anger and impatience, which I project onto the world.

I am not saying that we should be angry and negative whenever possible but what I am saying is it is important to feel our feelings and acknowledge when they are there. I came to this conclusion this past month, when my husband and I were having an argument about something that I cannot even remember. I became so angry that my husband asked me if I was okay. I realized at that moment that there is so much anger inside of me I could barely even breath. I was fuming and it wasn't because of the petty argument we were having. It was an opportunity for me to let out some steam and boy did I jump on the opportunity. I felt horrible for becoming so angry, but at the same time I realized my part in allowing all this anger to build up inside of me until I literally could not take it any more.

So what is the solution? Honestly, I am not exactly sure. Yes, I do need to build my self esteem 'muscle' by doing things that make me feel good and it wouldn't hurt to allow myself to feel my feelings and not suppress them. But where is all this anger coming from and why am I so afraid to let people know what I really think and feel and basically who Nelly is? All I do know is that there is still a lot of work to be done an I plan on continuing meditation and self reflection until things do become clearer, a journey that I know will last my entire life. Blessings and peace be with you all.

Vegan Sweet Potato Rolls...Heaven on Earth!

Recently, I was invited to a pot lock mostly vegan dinner party.  I am mostly vegetarian (beside for the occasional guilty pleasure of ice cream and cheese in my salads, yum!), so I decided to make vegetarian chili with a side of sweet potato rolls, which I have made before but never Vegan. I could have easily made it non vegan but I figured this was the perfect opportunity to try making vegan bread. Let me just say that they came out amazing. I served it warm right out of the oven and the aroma alone made my mouth water before I even had one bite. You should be warned that this recipe is a sure crowd pleaser, the bread was gone with not a crumb to spare (I think I will double the recipe next time, so I can leave an extra loaf in the freezer for future use). I replaced the eggs in the recipe with a powdered egg replacer called Ener-G Egg Replacer which is 100% egg-free. I also used 365 Organic 100%  whole wheat flour pastry flour which I found in Whole Foods. I find that this flour is the ideal choice for delicate baked goods such as breads, pies and cakes. It is nutritious, light, very soft, organically grown and produced by a family-owned farm and I highly recommend it. You can serve these rolls with any soup or stew it is very versatile. 

The sweet potato is in season and is a very warming addition to any meal. In a bread or on its own sweet potatoes and other root vegetable such as potatoes, carrots, parsnips, turnips, rutabagas and beets can and should be consumed in mass quantities over the winter.

Ingredients

• 1 (.25 ounce) package active dry yeast
• 5 tablespoons Brown sugar or Agave 
• 2 small roasted sweet potatoes that has cooled (about 1/2 cup mashed)
• 1/2 cup warm water (110 degrees F/45 degrees C)
• 3 tablespoons margarine, softened
• 1 teaspoon sea salt
• 3 tsp dry Egg Replacer plus 4 tbsp water
• 3 1/2 cups whole wheat pastry flour

1. Dissolve yeast, warm water, and 1 tablespoon brown sugar or agave in a mixing bowl. Let stand 5 minutes.
2. Add remaining sugar, sweet potato, margarine, salt, and well stirred egg replacer. Stir to mix well. Stir in 3 cups of flour. Turn out on a lightly floured surface. Knead 2 to 3 minutes, adding just enough of remaining flour to prevent sticking. Do not knead too heavily; when smooth, shape into a ball. Place in an oiled bowl, and turn to coat the surface. Cover, and let raise about 1 hour or longer.
3. Punch down, and allow dough to rest for 2 minutes. Divide into 16 to 20 balls, and place on a greased cookie sheet or in a 9x13 inch pan. Allow to rise until doubled.
4. Bake at 375 degrees F (190 degrees C) for 12 to 20 minutes. Serve warm.

Below are pictures of the  egg replacer and flour I used in this recipe. You can find it in Whole Foods or natural food store:

Are You Looking for Reason's to Exercise...Well, Here are 10!

I have definitely had ups and downs when it  comes to exercise.  This time last year I was training for my first marathon running up to 40 miles per week.  I realize now that this might have been a bit much for me. I tend to be very competitive with myself and after completing the Marathon, which was an incredible experience,  I was so burnt out I couldn't even think about running or exercise for that matter. Folks, that is not good. Exercise is meant to be fun and should make you feel good about yourself and your body.  If you are not enjoying your workout routine it is time to experiment with other forms of physical activity. Dancing including Hip Hop, Belly dancing,  Salsa classes, or just dancing at home to the music blasting,  are just a few I have dabbled with. Other possibilities are hiking, walking, biking, exercise classes like Pilates, Step classes or Spin.  Whatever gets you excited and moving is the point! Personally, I have been practicing yoga three times a week at a fantastic yoga studio which I will highlight in my next blog :) I have even began to reincorporate non-competitive running into my exercise routine and I am loving it. Practicing Yoga while  running (or any form of physical activity) is a great combination. Yoga enhances your performance by increasing your strength,  stamina and flexibility, not to mention that it also calms and relaxes nerves while teaching you how to be more aware of your breath and to be more present.  I would highly recommend yoga in addition to your current workout routine. 


Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits. If you need more convincing as to why  incorporating a working out is so beneficial, I have included 10 reasons below:


Research suggests that workouts may do the following:

1.     Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2.     Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3.     Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

4.     Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5.     Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6.     Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7.     Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

8.     Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9.     Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10.  Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

So give exercise a chance! Find physical activities that excite you and try new things.  After a bit of initial effort to  get into a routine,  you may start to notice that you crave a workout and won't be able to live without it. Your brain, as well as, your smaller waistline may thank you for it. Let me know what forms of exercise excite you...I would love to check it out and maybe feature it!