Fall Tele-Series!

ChoiceGiving.

Now that the festive fall tablecloth and the tacky turkey centerpieces have been stowed away, our focus has turned toward the next holiday.  Noticing the quick transition, it’s made me contemplate Thanksgiving and what it really means to people.  It is no doubt a definite time of gratitude and appreciation and it’s so wonderful that we can acknowledge everyone and all the good aspects of our lives.  Yet do we turn this thinking off the day after?  And are we ever factoring in ourselves as part of this giving of thanks?  By that I mean are we going beyond the surface level and truly reflecting on our inner being?  Have we established self-respect and with that the understanding that we have the ability to create anything we want?

I realized that it all comes down to choices.  They’re the infrastructure that makes up our lives.  From the split second we wake up in the morning we are given a choice.  Which side of the bed will I get out of?  Should I brush my teeth or shower?  (Let’s hope for both.)  Will I embrace the day with happiness or reject and bring about negativity?  Every moment we are given is an opportunity.  This freedom can allow us to evolve or become our own worst enemy.

It’s easy for us to say we’ve been dealt a bad card or simply can’t do something.  This goes back to the idea of inner gratitude.  For example, if you were to treat one person with disapproval and lack of faith, and another with encouragement and positivity, which of the two would most likely succeed?  The same holds true for us.  When we shift our thinking from the constant put downs and judgments, we open up our minds and hearts, and it gives us the space and chance to make a self-assured decision.  It’s about having trust on this journey and in yourself and then using that in turn to build confidence.

This doesn’t discount the unfortunate situations that occur in our lives.  We don’t necessarily choose to have someone rear-end our car or want our supervisor to give us an urgent assignment at the end of the work day.  We do, however, have the power to choose our reaction and control the outcome.  We can sit and feel sorry for ourselves and build up the stories in our minds, or we can accept it for what it is and move forward in a calm, collected manner.  It shows character and may even allow you to radiate a more genuine energy, the kind others what to be around.

As we continue to embrace this joyous season, continue to extend appreciation and giving, but also take notice of the decisions you make and the way you are treating yourself.  Explore with kindness, curiosity, and excitement.  Are your choices made with a sense of empowerment or as a means to hide in fear and follow only by the preconceived notions of others?  Regardless, the outcome shouldn’t be viewed as right or wrong, just as awareness and small steps to consider for the next situation.

I am grateful for all the aspects of my life; the people that have inspired me, the earth at my feet, and the body that encompasses my soul.  And I am oh so thankful for the opportunity and power to be given a choice.

Avoid Holiday Stress and Chaos!

Featured Fab Food: Watermelon

In honor of National Watermelon Day, the featured fab food is… you guessed it, watermelon.

Watermelon.  The ideal summer fruit.  Wet, refreshing, sweet, and never slows you down.  And if that’s not good enough, it is also filled with healthy benefits to keep your body thriving.

While 92% of this melon is made up of water, it is the highest fruit in lycopene, a red pigment that acts as an antioxidant that protects against cell damage and cancer.  It is also a good source of Vitamin B6, C, as well as A, which is important for eye health.  Watermelon is a great post workout snack as it also contains potassium, known for alleviating muscle cramps.  In addition, it also helps lower blood pressure and erectile dysfunction.  Seems like it should make for a great aphrodisiac then also…

When & Where:  Watermelon in season usually from May until October.  It’s greatest peak is in August.  When choosing a whole melon, look for one that is firm with a smooth rind that isn’t too shiny or dull.  It should also have an ‘underbelly’, an area on it’s side containing a yellowish or creamy tone.  This is from the place it was resting on the ground during ripening and indicates a positive harvest.  When choosing from a pre-cut selection, look for one deep in color, absent of white streaks and a sweet fragence.

How to store:  Before opening, watermelon will keep for up to a week at room temperature.   Wash and dry the rind before opening.  After cutting it into slices or chucks, refrigerate and eat within a few days. 

Go organic:  The preferred choice, however due to it’s thick rind, it is not as dangerous to purchase watermelon from a non-organic vendor.  The rind protects the melon’s flesh from absorbing pesticides or other harmful air pollutants. 

Below are some delicious and alternate ways to enjoy watermelon.   Please share any recommendations you have as well!

Watermelon slushy

3 cups cubed seedless watermelon

1 cup ice

1 tablespoon honey

1 lime

A satisfying blended beverage.  Add watermelon, ice, and honey to blender.  Blend until the mixture becomes an icy texture.  Garnish with a lime to squeeze in for an extra kick of flavor.  Serves you and three other fabulous friends.

Watermelon and Feta Salad

4 cups arugula

1 seedless watermelon

½ cup feta cheese

¼ cup chopped red onion

Balsamic vinegar for drizzling

Salt and pepper for added taste

Watermelon tastes great when combined with a salty creamy cheese like feta.   Cut up the watermelon whichever way you fancy.  If you’re a baller like me, use a melon scoop to carve out pretty round pieces.  Fill a salad bowl with the arugula, watermelon, feta, and onion.  Toss slightly and add the balsamic in a pretty swirl over the dish.  Add some ground pepper and a pinch of salt before serving.  Goes great with a steak or grilled chicken.

Watermelon Shortcake

I found this recipe online and haven’t made it myself yet.  Sounds deliciously dreamy and I can’t wait to try.  Let us know if you give this recipe a whirl!

7 cups watermelon puree (watermelon and ice blended)

1 ½ cups sour cream

1 teaspoon vanilla

¼ cup powdered sugar

¼ cup toasted almond slices

6 slices angel food cake

In a small bowl, mix together the sour cream, vanilla and powdered sugar. Stir in the toasted almonds. Place a one-cup pool of watermelon puree on each of 6 serving plates. Place a slice of cake on each pool. Drizzle the remaining watermelon puree over the top of the cake slices and then put a dollop of the sweetened sour cream with almonds on each serving as a garnish.

    

Featured Fab Food: Blueberries!

This indigo colored fruit may come off as petite, yet the berries are packed with a ton of powerful antioxidants to keep your brain healthy and efficient.  Studies show they can keep your memory sharp and help diminish signs of aging diseases such as Alzheimer’s.  With the busyness of our daily lives, it’s not always easy to track everything you have going on.  Let the berries come to your rescue!  You can spend more time being in the now as oppose to trying to figure out the last place you left your keys…

When & Where:  The berries are in season usually from mid-May until September.  They should appear completely blue, with a silver shimmer that acts as a natural protectant.  They can be harvested in many local areas, so head to the farmer’s market or check the label on the pint at the store to see if grown nearby. 

How to store:  Keep berries refrigerated and unwashed until ready for use.  Wash in lukewarm water using a colander and swish the berries around in your hands to loosen debris.  Pat dry.  Before the end of the season, easily freeze your berries in an air tight container to enjoy their deliciousness year round.  Remember not to wash them first or they won’t retain the same freshness.

Go organic:  Because of their thin skin, blueberries are more susceptible to pesticide contamination or residue.  Buying organic assures they have been grown without synthetic fertilizers or chemicals.

Below are some excellent ways to incorporate blueberries into your diet and satisfy your taste buds.   Please share any recommendations you have as well!

Blueberry mint water

4 cups water

1 cup blueberries (stems removed)

1/3 cup fresh mint leaves

1 lemon

A refreshing way to cool off and add a fun tang to your drink.  In a small bowl, muddle together the berries and mint, opening up the berries and releasing the subtle mint flavor.  Stop and take delight, breathing in the aromas, and appreciating the moment.  Continue until satisfied with the mixture.  Add to a pitcher with water, refrigerate, and let sit for a few hours.  Serve over ice and garnish with a lemon wedge.  Add a few fresh berries and mint leaves for presentation.

Blueberry and Spinach Salad

4 cups fresh spinach leaves

1 avocado, diced into cubes or slices

½ cup blueberries

¼ cup goat cheese

1/8 cup slightly crushed walnuts

This salad is packed with goodies to fuel your mind and body.  Combine all ingredients into a large bowl and toss lightly.  Drizzle on your favorite vinaigrette or top with chicken, salmon, or tofu for an added protein.

Banana berry yogurt

1 cup low-fat banana yogurt

½ cup fresh blueberries

Whipped cream

Cinnamon

I created this the other night when I had a craving for dessert and wanted to use up what I already had.  Turned up to be super yum and a new satisfying favorite!  Add yogurt to bowl and place in the freezer for 35-40 minutes.  This gives the yogurt that smooth frozen consistency that mimics ice cream.  Remove from freezer and add in berries.  Add a dollop of whip cream and sprinkle on cinnamon.  Eat slowly and enjoy the textures and flavors as they come together.

Fabulously mind what you eat.

I wanted to discuss the topic of Mindful eating.  You may have heard of it or practice it already.  It is getting increasingly more positive recognition in the food and health community, which of course is making the western diet industry squirm!

Overeating.  We can easily understand how it happens.  There is stress and emotional eating.  There is the kind that ends in a midnight session of rocky road in bed after you swore off chocolate forever.  Or there is mechanical eating, such as when you polish off a bag of chips without realizing it during your favorite spin off of Law & Order.   The aftermath moves into self-criticism and scolding.  People begin to think they are weak for consuming so much and for never being able to follow through with anything.  They make a promise to themselves, tomorrow they’ll be better…

So what exactly is mindful eating?  It has nothing to do with calories, grams, charts, or pyramids.  There are no points or pre-prepared menus.  It’s about you and your experience.  You are the expert and in control.   

Here is how mindful eating works.  To begin, check in with your mind and body.  Recognize how your mind is feeling and the hunger in your stomach.  Continuing on, start to think about what you’d like to eat.  Not what you should eat but what you want to eat.  It can be anything (nothing is off limits!).   Maybe you’re craving a certain texture, taste, or even temperature.  For this exercise it is best to use an example, so let’s say pretzels.  In a non-distracting environment, take out a portion and then put the rest away (You can get more after if you need to, however it’s best to just focus on the current portion).  Look at them and take in their tan shade and curved shape.  See the flecks of salt scattered throughout every piece.  As you take your first bite, savor the flavor.  Allow yourself to enjoy it completely, without any judgment.  Taste tang of salt, hear the crunch of each bite and the way the texture melts in your mouth.  Swallow and take another.  Continue eating with guilt free pleasure, focusing on just you and the task at hand.  Once you finish your portion, check back in with your body.  Are you still hungry?  Maybe you are craving a protein or vegetable now.  Maybe you are just thirsty.  Regardless, let your body decide your next actions instead of the “dieter” voice inside your mind.   If we don’t feel satisfied and deny ourselves of something, then we’ll likely just roam around, opening cabinets and drawers, unsure of what to do or looking for something else.

Other points to keep in mind-

• Don’t chase the first bite.   More often than not, nothing ever tastes as good as that first bite of something delicious.  So try not to keep eating for the sole purpose of getting that back, it may not happen.  Just eat slowly, focus on the current bite and relish in the sensations you are feeling now.
• Thinking causes us to stop tasting.  Consider it.  When we are surfing the web on our lunch break are we totally connected to what is going on in our mouth?  Or when we are talking and eating at the same time do we really taste everything? (not only that, it’s bad manners!)  When we think we become less aware of our bodies.  Without realizing it you could eat a whole pint of ice cream and not only feel extremely full, but not even feel satisfied! 
• Think about where the food came from (i.e. soil, farmer, truck driver, grocer, etc.) and what effect it will have on your body (i.e. antioxidants, bone health, heartburn).  Try it out with a processed food and then a non-processed one.  See if there is any difference.
• Remember, food is not going anywhere!  Ben & Jerry’s is not going out of business and the pizza shops are not shutting down anytime soon.  Try eating just one or two cookies mindfully and then tell yourself you can do it again tomorrow.  It’s better to eat a bag of cookies throughout a week as oppose to all in an evening.  Plus, when you stop labeling food as off limits, you tend to desire it far less.

Mindful eating really is a gift.  It allows us to not feel restricted or limited with our eating.  It creates a gentle form of self-discipline towards how we nourish ourselves.  We don’t have to fear food and are able to just be with it and find pleasure and fulfillment.  We can be more connected to our bodies and mind, the people who grew and cooked the food, and those who eat beside us.

When we satisfy our body, we satisfy our mind.  And that’s fabulous.

Welcome Fabulous!

Thank you for taking a moment to stop by - you are fantastic!

Fabulous in the moment is about tuning into the present and seeing how great we are NOW.  

How many of us have beaten ourselves up for saying something we thought was ‘stupid’ in the workplace or vowed if we just lose those pesky ten pounds, that then we’ll feel good about ourselves?

These are just some examples of the ways we prevent ourselves from really being in the current moment.  Far too often we spend our time overanalyzing past experiences or freaking out over what's to come of the future.  Much of our society's emphases have led to habitual tendencies such as harsh self-judgments, lack of confidence, and fear of the unknown.  Side effects include negative body image, co-dependent relationships, high stress levels, and what's worst - wasting time.  

By staying in the present, however, we can start to lessen yesterday's regrets or the wishful thoughts of what we think will make us happy and simply let go.  We can embrace all that we are today and start to feel good about who we are now, in this very minute.  This doesn’t mean that we shouldn’t learn from our previous instances or not plan for the future, but to not dwell and just be mindful of them.  This is the path that leads us toward our true self-discovery.  

Try to take a moment now, notice your surroundings and the world happening around you.  Close your eyes if you'd like and take a soft, delibrate, breath.  Feel it go through your lungs and deep into your body. Pause and take delight in it.  Then exhale slowly, opening your eyes once again.  

Afterwards, smile, because you are fabulous, right here and now, and nothing can take that away from you.