Wellness: New Years Goals and Resolutions

Once the holidays are over a sense of renewal and lightness hits me. This time of year is dedicated to focusing on what your goals are for the coming year! Sound overwhelming? Don't know where to begin? Below I have listed some goals to consider.

1. Meditate More:

If your like most women meditating seems like almost a waste of time and  possibly somewhat silly. Listening to our bodies and tapping into our feelings is something that society has taught us is somewhat unimportant. 

I have tried it and love how much more in tune I am with my feelings. Its a slow process but extremely worth it. Below are books and video logs to get you started:

• Gabrielle Bernstein is a wonderful leader for easy to relate meditation guides. Check out her vlog on you tube at guided meditations.
• Gabrielle Bernstein has written three wonderful books that are easy to follow. I found mine at my local library!
• May Cause Miracles: a 40 day guidebook
• Spirit Junkie: A Radical Road to Self Love and Miracles
• Add More Ing to Your Life

2.Monthly Goals:
Making a huge monthly goal is overwhelming and 9/10 you won't stick to it because your goals will change throughout the year. I set one goal for the month and focus on sticking to it. If you can learn to stick to that goal for the whole month than you are more likely to continue it as a habit.

3.Listening and Speaking Ratio:
Make a goal to try to become a better listener. It can be hard to slow down and think about your thoughts and what people are saying before loudly expressing yourself. Take this year to revisit your communication skills. What could you learn by listening to others before you speak a well meditated thought? You will gain more credibility and find yourself feeling more established.

4.Learn to Go with the Flow:
I often find myself looking at my very detailed and scheduled calendar and wonder why I feel the need to control my time. For the new year I am establishing a few daily goals and focusing on achieving those before the days end meanwhile allowing life's unpredictability to happen.

5. Ease Out of a Caffeine Addiction:
Your probably laughing or crying at the mere thought of achieving this goal. I believe in you to achieve this! Caffeine is bad for you but even I can't help but have the occasional cup of coffee throughout the day. Some fantastic ways to curb your cravings are:

• Invest in tea that is coffee flavored. Tea has half the amount of caffeine and yet you will still have that coffee taste.
• Invest in quality decaff coffee.
• Drink flavored water.

Health Hint: quitting caffeine will bring some unusual side effect such as depression, fatigue, headaches and irritability but stay strong!

6.Embrace Sleep:

Despite popular belief sleep is more than a waste of time. Sleep helps your body rejuvenate and is extremely important. I know the night brings quality productive work time but give your body 8 hours! It will thank you in return with more energy and clarity!

7.Make Time for Physical Fitness:

Your body benefits from exercise both mentally and physically. It produces a chemical in the brain that is associated with happiness and clarity. Who doesn't need more of that!?

Recipe: Easy Smoothies

Well, this new year my goal is to become healthier. 

So basically.. eat less crap and eat more foods that will help improve my body and overall health.

In our previous post on the importance of having a morning routine,

we talked about how breakfast is the most important meal of the day. 

Trust me... it really is!

Having breakfast in the morning will jump starts your metabolism, 

increase concentration,  help maintain weight (less tempted to over eat later) and give you more energy throughout the day!

I know what your thinking...

..."That's great Sarah, but I don't have time to whip up a balanced meal in the morning"

Trust me you can!

Smoothies are a great way to get a healthy and delicious start to your day

I even like them for a "sweet" snack in the evening instead of ice cream.

All you have to do is throw ingredients such as fruit (fresh or frozen), peanut-butter, spinach, yogurt, oats and juice 

in the blender. Super easy!

Time Saving Tip: At the start of your week, pre-portion your non-liquid ingredients (not milk, juice, yogurt) into small freezer Ziploc bags. Label and freeze. When you are rushing around your house in the morning, all you need to do is dump the contents of the bag into your blender, add your liquid of choice and blend!

**If you want to pre-portion your liquids as well - try freezing your juice, yogurt, almond milk or coconut milk in ice cube trays. Once frozen, break into cubes and place a few into your portioned Ziploc baggies. 

Here are some easy smoothie recipes to get you started: 

(Add more protein to any recipe by adding a serving of protein powder!)

Strawberry Coconut Smoothie

Place 8 frozen strawberries, 1/2 cup unsweetened shredded coconut and 1/2 cup plain yogurt into a blender. Blend until smooth. Serves 1

Pineapple Green Smoothie

Place 1/2 cup kale, 1/2 cup frozen pineapple, 1/2 cup plain yogurt, and 1/4 cup water into a blender. 

Blend until smooth. Serves 1.

Chocolate-Banana Smoothie

Place 1 peeled- frozen bananas, 2 Tbs peanut-butter, 2 Tbs cocoa powder, 2 Tbs rolled oats, 

and 1/2 cup water into a blender. Blend until smooth. Serves 1.

Spiced Pumpkin Smoothie

1 cup ice, 1/2 cup milk, 1/3 cup pure pumpkin puree, 1 Tbs honey, and a dash of nutmeg. 

Blend until smooth. Serves 1.

Blueberry Green Tea Smoothie

Ingredients: 1/2 c. frozen blueberries, 2 cups green tea (room temperature), 1 Tbs Agave nectar (or honey)

Divide blueberries among the compartments of an ice cube tray. Fill tray with green tea and freeze. Place frozen cubes, remaining tea and agave nectar into blender. Blend until smooth. Serves 2.

 What is your favorite smoothie recipe?

Add yours below in the comments box!

A Letter to Myself on my Wedding Day

With the holidays to our past and Valentine's Day right around the corner, 

'tis the season for engagements, and rightfully so!

There is something so romantic about the holidays.

All the holiday lights, being close to friends and family, 

the excitement of a new year, and the hope that your significant other is "popping the question". 

With all those engagements, we come to a season of weddings.

 I know at least nine people who are getting married in this calendar year alone... nine!

I love weddings...they are just so joyful, have so much love and excitement.

Everything about a wedding is so exciting..

That anticipation on the grooms face as he waits to see his new bride. 

The nerves of the bride as she pins her veil on and smiles at her father before he gives her away.

The "I Do's" and "first kiss"

  (I'm a hopeless romantic, can you tell?)

So with all these weddings in the near future,

It made me feel that I should take a moment to sit and reflect on my own wedding.

Would I have changed anything?

Was it worth all the worry and sleepless nights?

So now I sit before you almost four years after my own engagement,

and I have to wonder if I wrote a letter to my newly engaged self,

what would I say?

*cough cough* So brides-to-be listen up, 

this is my heart-felt advice to you

A Letter to Myself on My Wedding Day

Dear Beautiful Bride, 

As you are about to embark on what you believe to be 

the most important day of your life,

 I want you to know that it's ok to breathe and I promise that everything will be alright.

Don't worry about how you will look in pictures.

...Your husband still thinks you look beautiful.

Don't worry if the church isn't decorated perfectly.

... You ended up only focusing on your groom.

Don't worry about finding those perfect shoes for under the dress.

... You kicked them off as soon as you got to the reception.

Don't worry about the rain in the weather forecast.

... The sun was shining for pictures and your young hopeless romantic guests had fun 

dancing in the rain.

Don't worry about if the favors are placed perfectly on the table.

....I promise they were happily eaten.

The seating arrangement that you lost many nights sleep over.

.... Your guests will comment for years how much fun they had.

Don't worry about creating the "perfect" play list for the DJ.

...Everyone danced the night away.

This day in your life is important. 

It's magical.

It's filled with love. 

But my dear bride,

 I promise this isn't the most important day of your life. 

Back then, I thought it was and I know you are feel it now.

Leave your worries at the door

and enjoy your day.

Just remember that the "most important" day of your life

is yet to come..

...Its creating your first home together,

and sharing laughs while painting the bathroom.

...It's burning that dinner,

that you tried so hard to impress him with.

..It's sitting on the toilet,

seeing the little stick turn pink.

... It's holding your child for the first time, 

and realizing that nothing else now matters.

... Its the first night home as a new family,

and your husband asks you to dance right there in the middle of the living room.

...It's being so angry with your spouse,

that you can't help but laugh at each other
because you can't remember why you were fighting in the first place.

..It's the "I love you's" 

and watching your family grow.

So my dear bride...

Enjoy your day and have it be worry free.

Don't stress out about the small things, family or friends...

 This day is for YOU..

It's a START of a beautiful journey,

and remember no matter what goes wrong...

... the "Best Day of your Life"...

... is yet to come...

Attention my married Dames!

What advice would you give, if you could write a letter to yourself
on your wedding day?

 

Recipe: Twice Baked Potatoes

Growing up my mom would make twice baked potatoes here and there, and they were always my favorite. Nothing is better than having potatoes topped with cheese and broccoli! Yum! These are great to have in the freezer for a quick side dish :)

Tonight I paired these with garlic and herb chicken. Turned out great!

What you need:

4 medium sized potatoes

1 c. broccoli- steamed

2 c. shredded cheddar cheese (save some to top potatoes)

1/2 c. low-fat sour cream or cottage cheese

1/3 c. low-fat ranch dressing

1/2 tsp. garlic powder

Salt and Pepper

Step 1:  Wash potatoes and poke holes using a fork. Cover each potato with foil and bake for 1 hour at 400 degrees.

  Remove from oven and foil. Lets potatoes cool and slice in half length-wise. Hold potato in hand and scoop out inside, leaving 1/2- 1/4 inch in the skin (use towel or napkin to protect hands). Place insides in a medium bowl.

Step 2: Mash potato with fork or masher (leave somewhat lumpy). Stir in broccoli, cheese, sour cream, ranch, and garlic powder. Mix well.

Step 3: Spoon mixture into the potato skins. Top with more cheese. Season with salt and pepper. (If freezing, continue to freezing instructions).

Step 4: Bake 15-20 minutes more at 400 degrees.

To Freeze: After assembling (do not bake second time) wrap each potato in plastic wrap and place them in a large freezer bag (label bag with heating instructions). To serve: Take out of plastic wrap. Bake at 400 degrees for 30 minutes or until heated through.

Enjoy!

Wellness: Tips to Survive Aunt Flow's Monthly Visits

Aunt flow, discharge, that time of the month, the curse..

These words make most of us cringe. Lets face it ladies, having our menstruation cycle is not fun.

I have decided to show my ladies some counterattack methods to surviving the monthly ritual. 

Technical:

I swear by the free application called OvuView that I have downloaded on my phone. 

This application helps you to conveniently :

• Keep track of future menstruation and ovulation dates.
• Track weight, headache, appetite, PMS and other symptoms.
• Inform you so next time you go to the doctor your not playing the infamous guessing game. "uhh.. I think i got it last Wednesday doctor..?"

Yoga to Ease Pain:

Its better for your body to relax in cleansing time and focus on relaxing poses.

Grab a blanket, two pillows(or a body pillow), your computer and some relaxing music and enjoy!

Hint: I play this on mute with Pandora Yoga Channel in the background.

Foods for Cramps:

• Celery helps to keep your body from keeping water weight.
• Salmon helps fight your body against swelling.
• Dark chocolate that is over 70% cocoa will help relax your muscles.
• Drinking water will help your body stay regular.
• Green tea will help to soothe your cramping muscles.
• Hummus will help to lift your mood and give you a good nights sleep.

AVOID: diary, caffeine, sugar , alcohol, and red meat.

To be happy and healthy your body needs some tender loving care so stay informed and feel free to comment below with questions or comments!

Recipe: Fro-Yo Blueberries

I have a bit of a sweet tooth. and I love to munch, so I am working on finding fun snacks to have on hand for whenever the craving strikes! Here is an awesome, super simple recipe for a sweet and super healthy treat!

What you will need:

-Fork

-Aluminum Foil

-Cookie Sheet

-Ziploc baggie or container to hold your finished blueberries

-1 Package Fresh Blueberries

-1 container of thick Vanilla yogurt (I love Activia, Yoplait Thick and Creamy, or Greek Yogurt)

Step 1:

Wash and dry your fresh blueberries

Step 2:

Cover your cookie sheet with the aluminum foil

Step 3:

Open and stir your yogurt, begin dipping the blueberries in the yogurt fully covering them, then placing them on the aluminum foil. (I tried using toothpicks but the blueberries really didn't stick, so a fork and your fingers will work!)

Step 4:

Once you have covered all of your blueberries pop the filled cookie sheet in your freezer for 1 hour

Step 5:

Pop all of the blueberries off the sheet and put them in your Ziploc bag or storage container, and you are done! Told ya it was easy!...and delicious!

Baby It's Cold Outside!

Greetings from Minnesota!

With the temp dropping well below zero (-20 degrees here!)

and schools closing around the state...

How did you spend your chilly day?

...snuggled on the couch?

... playing outside?

Wishing you warm thoughts!!!

Love, 

The Modern Dame