What Kind of Poison Did You Eat Today?

Often, we look at certain foods as being "bad" for us because we know they probably have no nutritional value. However, there is a risk that comes with eating that bag of Doritos that's greater than not fitting into your skinny jeans...

Over the last 30+ years, chemicals have found their way into most of our "food" making many people (including yours truly) question its safety. The fact that there has been an increase of obesity, diabetes, cancer, and heart disease in our nation may just be a coincidence, but somehow my gut (and many research studies) is telling me otherwise.

Other countries have wizen-ed up. For example, in the UK, if a product contains food dyes, they are required to put a warning label on it. Companies (including American companies like KRAFT) have found ways to produce their products without using the additives in question, to avoid negative labeling. Over here in the US? Its business as usual. The more additives, the better, it seems.
(You can read more about an effort to get KRAFT to stop adding dyes to food marketed towards children here).

Whether you are someone who is wanting to eat a more healthy diet, or simply trying to lose a few pounds, I urge you to stop looking at the nutrition facts and instead start reading the ingredients. Many of our favorite "food" items consist of more chemicals than actual food.

Here is a list of some common chemicals you have probably ingested recently:

List of Common Additives (AVOID)

This list is by no means all-inclusive – it is meant to

give you an idea of how harmful our “food” has become.

Carrageenan – known carcinogen

Aspartame – is linked to diabetes, auto-immune disorders, depression (which can cause you to eat more) birth defects and several forms of cancer. *(Products containing it have a warning printed on the label & it's considered one of the most dangerous substances allowed in our food supply ).

Red #40, Red #3, Yellow #5, Yellow #6, Blue #1: known carcinogens & cause allergic reactions

High Fructose Corn Syrup: a GMO (corn)

Maltodextrin: a GMO (corn)

Citric Acid: a GMO (corn)

Carmel Color: completely artificial, carcinogen known to cause liver, lung & thyroid tumors in mice.

Sucralose (splenda): chemically derived & no nutritional value – likely dangerous

Caffeine: over consumption causes addiction & adrenal fatigue (more pop than coffee – combined with sugar)

Sodium Benzoate: increases hyperactivity in children & when combined with ascorbic acid (vitamin C) it can form a carcinogen, kill DNA cells & accelerate aging.

Natural Flavors: Not regulated. Food scientists can engineer natural flavors to cause the inability to stop eating or drinking. All of the Coca-Cola products listed above have added natural flavors. These flavors scientists synthesize trick your mind into wanting more and more. They don’t want you to have the full essence of the strawberry or real coconut – they want you to only experience the best 1 millionth part of the taste – so you get “addicted” and keep having to go back for more and more, searching continuously for gratification – eating more of that product which in turns fills Coca-Cola’s pocket, as well as other big food companies.

From Concentrate: The juice is heated down to syrup and then reconstituted with water. To keep the flavor consistent – they have to add back in natural flavors and what you end up with is an inferior product that is a mix of several different species of fruit that have lost their original integrity, taste and nutrition.

Cellulose: wood pulp; used as a filler in processed food & can't be digested

Erythritol – a sugar alcohol the body does not easily digest & is linked to diarrhea, headache & other intestinal disorders

Acesulfmae Potassium – negatively effects thyroid gland (which in turn messes with your metabolism) and is likely a carcinogen.

GMO's: linked to obesity, insulin regulation, toxicity, fertility issues, allergic reactions & cancer

Monosodium Glutamate (MSG): linked to obesity, eye damage, headaches, fatigue & disorientation, depression, numbness, burning sensation, tingling, facial pressure or tightness, chest pain or difficulty breathing, nausea, rapid heartbeat, drowsiness, weakness.

Proplyene Glycol: derived from petroleum & key chemical in anti-freeze.

Azodicarbonamide: causes asthmatic symptoms, increases food sensitivities & is banned in U.K., Europe & Australia.

Cheap Oils (soy, canola, corn): full of Omega 6 fatty acids which increase the risk of inflammation, heart disease, obesity, prostate & bone cancer.

Even though I've become fairly vigilant about reading the ingredients on packaged food, there are still some nasty chemicals that sneak their way into my house from time to time. Here are some of the sneakiest:

* Baking Powder - go check yours now. Does it have aluminum? Some do, some don't. You don't want it.

* Vanilla Extract - even the "real" stuff often has propylene glycol. Yuck.

*Seasonings - It was a full year before I realized that one of our favorite Greek seasoning blends contains monosodium glutamate. Yeah, that's fancy talk for MSG.

*Pickles - Yellow #5 anyone? How about a side of Blue #1? Btw, these are added just for looks.

My point here, is to check everything. It may seem excessive at first, but you never know where those sneaky little chemicals are hiding. After awhile, you'll learn what brands you can generally trust (but still check labels - I've had brands switch things up on me).

Have you been surprised to find chemicals in any of your food?

Meditation Tips For Beginners

When is the last time you did nothing? I'm not talking about watching TV or going to bed early, I'm talking about just - sitting.  The science behind the benefits of meditation is so bountiful I'm not even going to go into the details. Google it if you don't believe me. :-) Personally, I've filed it under "Things We All Should Probably Be Doing" right behind tooth brushing and before cleaning out the lint trap in the dryer. 

I have tried meditation in the past, but always felt like I was doing it wrong. After 45 seconds of deep breathing and trying not to think, I was either asleep (not the goal) or adding to my mental to-do list (also, not the goal). 

Then, I stumbled upon this little gem of a website and discovered there is almost no wrong way to meditate (except for that falling asleep thing) and not being able to totally clear my thoughts was very normal (especially for a beginner). 

I encourage you to read this article series they posted. Be sure to watch the videos - nothing says relaxation like watching happy little monks. :-)  

In addition to the tips the monk videos taught me, I also discovered the "Buddhist Meditation" app (Free) for my Android phone. Here's what I like about it:

• Since I always have my phone with me, I have no excuse not to meditate. 

• It starts you small and works you up gradually. In the picture below, you can see its at level 3 of 10 and the time is 5 minutes. (I think level one starts at 2 minutes, level two is 3 minutes, I believe).

• This app gives nifty little quotes that you can meditate on if you are so inclined. 

• It has a timer. Some people say you shouldn't use a timer, however I'm one of those people who will sit there the entire time checking the clock because I don't want to meditate for "too long." (Lets face it - one of the reasons I meditate is because I'm pretty busy & like the forced downtime. When I'm done here, I've probably got something to go do). 

• The timer has an off switch if you want to meditate longer that day (or just don't like timers). The "alarm" also has different sound options, most of which are fairly gentle. 

• If you haven't meditated in a few days, a reminder will pop up. It even says "please." :-)

So what are you waiting for? No need for incense, fancy pillows, statues of chubby little Buddhas - sitting in a chair will even do the trick. I've even been known to do it sitting in bed. Wherever you do it, you can be sure you're on your way to a more peaceful way of living.



Do you already meditate? Leave your favorite meditation tip below in the comments section. I'd love to hear them!

Seven Tricks To Race You Towards Your Goal (Plus, FREE Printable!)

Did you set any goals/resolutions at the beginning of the year? Were you able to stick with them or were they ancient history by Valentines Day? If you have trouble sticking with your goals, you are not alone. In fact, recent studies have shown that 88% of New Year's Resolutions are not kept. No wonder the gym has been so empty lately.  ;-)

Today, I thought I'd share a few quick tips to help get you back on track (and a free printable checklist, too!). You don't need to wait for 2014 to roll around, or even the beginning of next week - today is as good a day as any! So without further ado, here are...

Seven Tricks To Race You Towards Your Goal 

1. Make sure you goals align with your priorities. If your family is your number one priority, then choosing a goal that takes you away from them (i.e., spending more time at the office) is not going to be very easy (or enjoyable) to accomplish.

2. Set "SMART" goals. You've probably heard this one before: Specific, Measurable, Attainable, Realistic, and Timely. For example, lets say you have a goal to lose some weight. Saying, "My goal is to lose weight" is not quite specific enough. Instead, try "My goal is to lose 20 lbs in 3 months." This way, you have a specific amount of weight, not to mention a date to help push you along.

3. Work on your goal every day. You would be amazed at what you can accomplish when you work on your goal every day. Add 2-3 things to your to-do list every day that push you closer towards your goal. Don't keep a to-do list? Start! There are tons of great list apps for smartphones these days and most are free.

4. Hold yourself accountable. One of the easiest ways I have found is to use a good 'ol fashioned checklist. Simply put your goals on the top and then give yourself a little check-mark at the end of the day if you met/supported your goal. No time to make a checklist? No worries! I made one for you. It may not be fancy, but sometimes simple is best. Click here for your free printable.

5. Visualize yourself achieving your goal. The mind is a spooky, spooky thing. The original super-computer, it will try to create what it "sees." Want to look good in your swimming suit this year? Imagine yourself strutting your stuff on the beach (minus a few pounds) and see what happens. *Doing this alone obviously will not melt the fat off your body, but it helps get your mind right!

6. Surround yourself with supportive people. This kind of goes without saying, but when you are around people who are encouraging and helpful, it is WAAAY easier to feel good about what you are doing (especially when you hit a rough patch, which you inevitably will). The opposite is also true...don't let the haters bring you down!

7. Finally, to piggy-back off that last point, follow some blogs related to your goal. Unless your goal is to spend less time on the internet, finding blogs that relate to your goal can help to keep you inspired. They may even provide you with helpful tips.

Implement any of these strategies into your life and you will find yourself soaring towards your goals! If you would like even more assistance reaching your goals, visit here for some 1:1 assistance - I'd love to help you!

Oatmeal Chocolate Peanut Butter No-Bake Candy Bars

For my first "official" food post, I had grand ideas of posting a highly nutritious, vegetable-filled main-course that would get everyone's taste buds up and dancing. Unfortunately, I have a sweet-tooth roughly the size of Texas and couldn't help myself.  :-)  However, even though we try to eat a whole-foods, predominately plant based diet at our house, there is still room for treats on occasion. (Like, the occasion of "I need me some chocolate"). I like this recipe because while not "nutritious," it is a somewhat healthy treat (not something to have every day). I found the original recipe here - it looked good and tasted even better so I thought I'd share! So, here is something sweet, chocolate-y, (and my personal favorite) EASY.  Let me know what you think!

First, you'll need some stuff. I bet you already have most of this in the cupboard. If you are a hard-core nutritionist, which apparently I am not, you can find better (more natural) versions of the products pictured above. I, however, live in the middle of nowhere and sometimes have to take what I can get. 

 Melt coconut oil, honey & PB. 

Stir in chocolate chips. Resist urge to eat directly from pan.

Take off heat and add in cranberries & oatmeal.

The original recipe suggested pouring it into a 9x13 inch pan, but I like 'em thick, so I used an 8x8. Use whatever size floats your boat and then stick it in the fridge until they firm up. Or until you can't take it anymore. (*Guilty).

Oatmeal Chocolate Peanut Butter No-Bake Candy Bars

1 C peanut butter (natural)

2/3 C honey

1/2 C coconut oil

2 C oats (not instant)

1 1/4 C chocolate chips (original recipe called for mini, I used dark, regular-sized chips)

3/4 C dried cranberries

In a medium sized saucepan, melt together peanut butter, coconut oil and honey.

Remove from heat and add chocolate chips, cranberries and oats. Stir until combined and chips are melted. 

Spread into 9x13 pan (for thin bars) or 8x8 for thick bars. Refrigerate until hardened, about 1 hour. Store in refrigerator. 

Blogs, They Are A Changin'

Maybe I missed the mark the first time. Maybe I have adult ADD. Whatever the reason, I've decided to change the style of this blog, already.

The idea for change started not long ago when I was talking with a friend about my diet (whole foods, nothing processed).

"So, what do you eat?" said my very dear, but highly skeptical friend.

"What do you eat?" I asked.

She couldn't believe that anyone could realistically eat a diet free of processed food and like it. I couldn't believe she thought I was eating tofu and lettuce for every meal.  

As I was thinking about our diet choices (which I believe to be connected to living a happier life), I realized that not long ago I, too was living in the land of Oreos & frozen pizza. It wasn't until I stumbled upon this website and let the creators virtually hold my hand & walk me through the process that I was able to make the switch in my diet.  

Then it hit me - maybe, just maybe - there are people out there who (like me, not long ago), need a little hand holding when it comes to this happiness stuff.  

So.  Wham-O.  An idea was born.  Just like that. 

Starting today, this blog will serve as your "How-To" guide to happiness.  I'll be posting healthy recipes, meditation tips, goal setting advice, and anything else that I believe will aid you on your happiness journey.

Hopefully, you'll find this change to be useful, but as always, if there is a particular topic that you would find more useful, let me know in the comments section.  

Thanks for bearing with me as I make this change! Stop back next week when I'm back with a "Healthy Eating for Happy Living" post!

The Most Important Thing To Do This Holiday Season

Ahhhh, December.  A time when colorful lights illuminate our neighborhoods, strangers greet one another with wishes of "Merry Christmas" or "Happy Holidays," and our to-do lists become so unmanageable it sends stress levels through the roof.  Cookies to bake, lights to hang, the anxiety of wanting to get that "perfect" gift - just typing it is sending the cortisol surging through my body.  *shudder*

Its also a time we hear the message to slow down and remember why we celebrate in the first place.  A wonderful message, most would agree - but who has the time to slow down?  That list I typed was just the tip of the iceberg...

Unfortunately, when our days are so jam-packed with events, it's hard to be present in the here & now.  Our minds are constantly thinking ahead to the next thing on our never-ending list.  What to do? 

You guessed it - slow down anyway. Not always easy, but as a wise, old marketing slogan once told me:  Just Do It. Take some time to savor the holiday happenings around you, and surprise! your happiness will increase. Let me say that again:  enjoying the moment = more happiness.  Be mindful.  Aware. Relax a little.

Easier said than done?  Then plan to relax.  Actually put it on your list.  Use the time you have right now and take a red pen to your to-do list.  What items are big time-suckers that you can do without (do you really need to put up lights a la Clark Griswold or can you throw up a strand and call it good)?  Do you need to attend all of those holiday parties and bring fresh baked treats to each one (repeat after me: it's OK to say no)?  Where can you schedule some time to relax and unwind?

Speaking of unwinding, who doesn't like to unwind with a good book?

*WARNING - Shameless self-promotion ahead*

My new book, "How To Live Your Happiest Life" has just been released and is chock-full of nifty happiness tips, just for you.  Identifying priorities, goal-setting, the physical side of happiness - it's all here and can be downloaded in mere seconds thanks to the wonders of technology.  (And of course, it would make a wonderful Christmas gift.  The gift of happiness - what else could you ask for???).

So what are you waiting for?  Click here and take a sneak peek!  You'll be glad you did!

Are You Still Grateful?

So, November is almost half-over and a lot of folks are still doing the "post something I'm grateful for every day on Facebook" thing.  If that's you, are you running out of ideas yet?  I hope not!  There are so many things to be grateful for - take a look around you!  For those of you who are grateful for people, I decided to re-post something from my former blog 100 Days of Thank You.  I hope that by reading it you might be inspired to tell someone you are grateful for them instead of posting on Facebook.  Go ahead.  Take the extra step.  You might like it.  Enjoy!

Who to Thank

So far, I have thanked a variety of people/organizations.  Some were heartfelt...some were, uh...a little weak, but since I'm making the rules here, I say they still count.  Here are some examples of people I have thanked:
*  A very dear friend who has always been an inspiration to me (thanked via email).
*  The pastor at my church who I think does a phenomenal job (thanked via email).
*  The chick who cut my hair - she was so happy & fun the entire time - maybe it was the fumes from the hair dye, but I think she's maybe just a fun person (thanked IN PERSON...but I didn't go into much "thank you detail, since I didn't want to freak her out.  I do want her to cut my hair again).
* ConAgra foods.  O.K., this one is one of my more "weaker" thank yous, but I had what I felt to be an exceptionally delicious "Healthy Choice" meal for lunch the other day & thought they should know how much I liked it.  (Obviously, this was another emailed thank you.  If you are curious, I believe it was a lemon chicken meal with peppers & noodles.  Highly recommended).

The list goes on, but that is just a sampling of the people I have thanked.  Pretty much, anyone who makes my life a little better gets a thank you (slowly but surely).  I am finding it REALLY easy to send emails and not so easy to thank people in person.  I'm talking a true, heartfelt thank you -not just a  "thanks" when someone holds the door for you.  Perhaps I need to step it up a notch to make this challenge a little more of a challenge...stay tuned to see if I can find the courage to start thanking more people in person...

Tune in next week when we explore more ways to express gratitude!  Until then, here is a short clip to give you a little gratitude inspiration!  

Louie Schwartzberg's TEDtalk on "Gratitude"