How to be Classy (and Does It Matter?)

Yes, it matters! 

The term “classy” gets a bad rap. Class, in this sense, does not refer to your socioeconomic status in the world. We often think of “classy” as another word for “stuck up” “self-preserving” “rich” “well bred”, so on and so forth. You might even think of classy as fancy silverware or the full set of matching china your Grandma was so attached to. Maybe you think of royalty. But even those with power and wealth (including royalty – think Prince Harry) have, at times, acted without class!

Ron Burgundy (Will Ferrill) in "Anchorman"

I’ve been thinking about this for some time, now – living with more class. I think class comes with maturity – and we’d like to think maturity comes with age, but this is not necessarily true. Maturity comes through extensive self-work and maintenance. It comes with a thorough inventory of what is important to us and how to live out our values while maintaining an open mind and a positive attitude.

Disclaimer: This post isn’t meant to demean those who haven't reached 100% Audrey Hepburn or Oprah Winfrey levels of class. It’s meant to serve as a guide for those – including myself – who want to live a fulfilling, positive life while still maintaining their individuality and respect.

Classy Tip #1: Live Within Your Means

“Those who have abundant lives do not need an abundance of possessions.” Excess spending or hoarding may be a sign that you feel limited in some way. It is beneficial to explore that and understand why you feel driven to live in excess of your needs – is there an interest or hobby you can implement that would help you feel more creative or fulfilled? Do not act solely on impulse – be thoughtful and decisive, and know your limits. If celebrities have proven anything, it’s that money certainly doesn't buy happiness or class!

Classy Tip #2: Respect Everyone

Always gorgeous, always classy Princess Kate

Treat others how they would like to be treated. The Golden Rule says you should treat others how you would like to be treated, but wouldn’t it be more thoughtful to treat them how they would like to be treated? For example, your husband may not like to talk things out, but maybe you do. Assuming he wants to do so is presumptuous. Strike a balance between being more direct around direct people, and more compassionate around sensitive people. Stay true to yourself while maintaining the type of interaction that best suits their needs as well as your own.

Stay away from gossip, drama, and typecasting. When you think of class, the last thing that comes to mind is negativity or complaining. Whether it is victimizing your own situation, failing to see the good in others, or casually dropping criticisms, none of those actions have the power to make you a happier, more fulfilled person. Classy people stay out of others’ problems, and handle their own without involving the rest of the world in their private lives.

If you don’t agree with someone’s lifestyle, the best thing to do is keep that to yourself, unless their lifestyle is blatantly hurting themselves or others. Topics such as alcoholism, depression, or physical harm/behavioral issues should be addressed in a private and comfortable setting with that person directly.

Classy Tip #3: Be Thoughtful

Choose your friends wisely. It’s been said before, but surround yourself with kind and interesting people who are encouraging, supportive, and positive of your lifestyle. Toxic people will discourage you, or they may become jealous, negative, critical, judgmental, or condescending. If you get a bad vibe from someone, chances are your gut is telling you to keep a healthy distance.

“Our prime purpose in this life is to help others. And if you can't help them, at least don't hurt them.” - The 14^th Dalai Lama

Classy Tip #4: Practice Assertiveness

Set Boundaries. Touching on the previous topic, a person with grace and confidence says no without being abrupt or brash. Saying no in a polite way does not mean you have to explain yourself, although it’s natural to feel that inclination.

An example of gracefully saying no is if someone offers you a dessert, and you are rather full, simply say “No thank you, I’m very full - I would love to take some home with me, though.” This shows your gratitude to the chef (oftentimes the chef is a family member who might otherwise take offense) while maintaining your assertiveness.

 

Just two of the world's most influential and powerful women

Classy Tip #5: Be Responsible & Considerate

Be mindful of your surroundings. Those with class know that how they present themselves to the world is extremely important. At work, at home, or anywhere else, your surroundings are a reflection of what is important to you.

Pick up the phone. Responsibility comes with a price tag -it’s called time and dedication! A responsible person does what they say they will do, and follows through on their commitments. If they cannot make a previously scheduled appointment, they give as much notice as possible and call the person or place directly instead of e-mailing or texting. (It’s easy now that it’s 2013 to forget about picking up the phone. Can you believe it’s the only means of communication we used to have, other than mail?)

Don’t mistakenly assume that because you wrote something on a friend’s social networking page that your message has been received. Assume responsibility and pick up the phone – you’ll be surprised how quickly your assumptions disappear (and it’s always so much nicer to hear an old friend’s voice rather than see their avatar.)

Classy Tip #6: Look Your Best

Define your appearance with the look that best represents who you are.  Whether we like it or not, our physical image presents an external message to the world. How you present yourself makes all the difference. Choose clothing that is flattering for your body type, and have fun with bold accessories or jewelry. Your clothing and your style are an avenue with which you can externally represent who you are. Use trends to your advantage; tie in classic pieces with fun and trendy accessories.

Wear makeup – or don’t! If you’re a guy reading this, makeup may still apply to you! It's completely normal for guys to wear a bit of concealer, tinted moisturizer, pluck their eyebrows, or take care of their skin (this is a totally untapped market that will be a huge boom in years to come.)

I used to think makeup was just something you have to wear for other people. That’s far from the truth – wear makeup because it makes you feel more confident. If you feel confident without it, that’s okay too!

You don't have to look like Audrey to be classy.

Final Note

The whole point of achieving a life of class is that you look and feel your best and have pride in that. Class has a negative connotation - that those with class were somehow born that way, or raised with money. It really has nothing to do with how much money you make or what you do for a living. It’s all about your attitude.

I love to draw inspiration from others, like those mentioned throughout this post. Who are some of your favorite classy ladies and gents?

Easy Southwest Grilled Chicken Salad

For a vegan version, just add your favorite veggie chicken strips or other protein

Here is what you'll need for this delicious, fast, easy and HEALTHY southwest salad!

Ingredients:

1 bag chopped romaine

1 15 oz can black beans, rinsed & drained

1 15 oz can corn, rinsed & drained

3 roma tomatoes

1 ripe avocado

1 bunch cilantro

1/2 red onion

1-2 boneless, skinless chicken breasts

Directions:

Add bag of romaine to large salad bowl

Chop tomatoes & avocado

Finely chop red onions & cilantro
Rinse & drain black beans & corn

Add all ingredients to bowl of romaine

Slice chicken breast into thin slices
Season with cumin, cayenne, garlic, onion, salt & pepper

Heat 1 tablespoon olive oil in large pan on med-high

Add chicken slices and cook for 3-4 minutes each side
Chop chicken & add to individual serving bowls

I didn't prepare a dressing, but I was thinking that it would be amazing to top it with a zesty sour cream - or you can use a vegan nacho-cheeze as dressing (sounds strange but it is actually amazing. Here's a really good recipe.) 

And with chicken!

Hope you enjoy :) I've been really into Mexican/New Mexican flavors lately!

What are some of your favorite meals or recipes? Let me know if the comments below!

For more inspiration and pictures of healthy food, check out these tumblr accounts:

beautifulpicturesofhealthyfood.tumblr.com

happyhealthyinspire.tumblr.com

losing-every-extra-pound.tumblr.com

New Mexican Inspired Green Chicken Chili

Hi Everyone!!

I wanted to post this recipe real quick because a friend of mine received some requests for the recipe when he posted a picture on Facebook (thanks Adam!)

Green Chicken Chili Recipe

1 pound ground chicken breast

1 yellow onion, chopped

2-3 teaspoons minced garlic (from jar - or use 3-5 cloves fresh minced)

2 large pasilla or Poblano peppers (dark green, large peppers)

1 can whole green chilies - Hispanic food section

1 handful of tortilla chips (14-18 chips)

6 cups of chicken broth - (I used Chicken bouillon and added water)

1-2 Tbsp cumin

Generous amount of garlic salt, onion salt,
fresh ground black pepper, more cumin if needed

1-2 large ripe avocados

2 15 oz cans pinto beans, UN-drained

• Start by chopping the onion and pasillo/fresh poblano peppers. Heat olive oil (1 Tbsp or so) in a large pan and add chopped onion and peppers to pan. Sauté on medium high for about 6-8 minutes until onions are translucent. Once onion is sautéed, add garlic. Add garlic last because garlic burns and become bitter very easily.
• Meanwhile, heat the chicken stock in a large soup pan on medium high. Add 3/4 of the onion/pepper mixture to the soup stock. Leave 1/4 of the onion/pepper mixture in the pan.
• Add chicken breast to onion and pepper mixture and add cumin and other seasonings to the chicken as its cooking. The reason you want to do it this way is because otherwise the meat comes out bland when you bite into it. Cooking the chicken with onion and peppers and spices will ensure the chicken has a depth if flavor when the soup is finished.
• Once chicken has browned, turn burner off and add the entire mixture to the soup stock. Add both cans of beans. Turn soup up to medium high and allow to simmer.
• Here's the trick that makes this soup taste like green chili. Empty your can of whole green chilies into a food processor and process until its turned into mush. Add the processed chili to the soup and mix together. You'll also want to process your tortilla chips and add them to the mixture as well. Both these elements make the soup thicker.
• Once all ingredients are combined into soup pan and it has been brought to a boil, turn heat to medium and allow to simmer for 10 minutes. Then serve yourself the soup and add the avocado on top of the soup. Warm avocado may sound odd, but the creamy avocado stacks up pretty well in a warm soup - it's incredibly delicious this way!

Hope you try it and love it - Adjust the seasonings as needed and enjoy! If you made it, leave a comment below and let me know how you liked it!

How To Maximize Your Evenings - and Quality of Life

Do you ever come home from work so exhausted and mentally drained that all you can dream of doing is taking a nap... and waking up the next morning?

If you've been there (and if you've ever actually tried that method...) you know that burning through your precious after-work hours is either impossible or it will leave you with twice as much to do tomorrow evening. If you have kids, the option to go to bed at 6:00 has probably never presented itself!

Everyone wants to feel productive. We live in a society that encourages overworking and rewards it with increased salaries, which leads to increased stress and responsibility (as if we didn't have enough). And if you can seemingly "handle it all" (juggle a family life, social life, work life, self-care, exercise, eating right, cooking homemade meals, and hobbies) according to our culture's standards, you are a super-human!

The truth is that most of us are struggling with juggling multiple priorities. What do we do with ourselves when we get home from work? Or school? I don't have any hard statistics, but I do know from working in HR that most Americans work to make money and take care of their families - they aren't necessarily working their dream jobs.

I'd like to introduce this quote, which I found incredibly insightful. I found this quote when I was reading a DIY home improvement magazine and why you should stop before you're completely burnt out on a project:

“Perfectionism, in psychology, is a belief that perfection can and should be attained. In its pathological form, perfectionism is a belief that work or output that is anything less than perfect is unacceptable.” (Wikipedia)

It's so true. Can you think of the last time you avoided something? Gave up on a project? Threw in the towel? If so, what was it and why? The idea that we have to perfect our work is enough to push it off - isn't it easier to admit defeat if we didn't put ourselves out there or put our effort into it? 80% of our effort is better than 100% of doing nothing - or not trying at all, to avoid the responsibility of having to be perfect.

A lot of times we feel so weighed down by the burden of responsibilities placed on us at work that we simply don't have room in our brains for creativity, exercise, hobbies, when we get home from a long and stressful day - even our romantic lives and marriages can suffer as a result. But when it comes right down to it, the message we tell ourselves is so powerful - it's human nature to avoid or brush off that which makes us vulnerable or requires extensive effort. If you try, you might fail - or be rejected. If you don't know how to do it right, why try to do it at all? Someone might criticize you. (That is the f*** it mentality talking!)

Another something to consider is our emotional state. Many people feel entitled to do whatever they want after work - after all, they've already been told by others what they should be doing all day. Have you ever told yourself "I'm going to go home, put on my sweats, and do NOTHING all evening - because I can!" It's a very empowering feeling! It may sound silly, but of course we want to go home and do "whatever we want because we can". It's the only time of day that we feel empowered by our own choices.

The problem with doing "whatever we want" is that a lot of us are so out of touch with what we want. Something feels good, we do it. A lot of things feel good, but not a lot of those things are empowering - nor do they make us innately satisfied or happy. So many people I run into have said things like "You did what!?" or "That was really ballsy of you" or "I wish I could do something like that." The truth is, I don't have any secret power or weapon to go after what I want. In fact, I am usually very weary of trying anything new.

I, like most people, normally avoid what I want or need to do to feel better, because doing what I want and what would make me feel happier requires more risk, effort, work, and energy than just slumping into the couch and leaving my butt imprint on the cushion. The payoff, however, is far more empowering than resisting efforts altogether.

Here are some things I do to keep myself motivated after a long and stressful day:

• Get some peace and quiet
• Spend time alone each night without your spouse or your kids. If you think that's impossible, you may want to reevaluate your trust in other people (people who can help you watch the kids or who will encourage you to take a time out when you need it.)
• If you feel uncomfortable spending time alone, it's important to explore that feeling of discomfort. It's natural for many people, especially extroverts, to deliberately avoid time alone, but it is vital piece of mental wellness to sit with yourself each day. (If you don't like spending time with yourself, that will be apparent to others.)
  
• Do something you love for at least an hour or more per day
• Do you love walking? Reading? Sewing? Crafting? Taking baths? Dedicate 1 hour a day, no questions asked. You will love yourself for it.
• I recently picked up a few new hobbies out of inspiration from spending time with my Mom. She loves to bead and make jewelry, re-purpose used furniture, and frequents garage sales. Those are things I never would have thought to do before, that I am now starting to love!
• How many hours do you spend each day doing things that you wouldn't do unless a paycheck was involved? One hour a day is just 4% of your entire day. Make it a priority.
  
• Take a new perspective on household chores
• Don't just do the dishes to avoid living in filth. Think of the outcome - a sparkling clean, organized home will makes you feel much more at ease and in control (a feeling we often lack in the workplace). 
• If you're really resistant to household chores, it's important to ask yourself why you feel so resistant. Were you forced to clean when you were younger (before you could have ANY fun)? Did your parents suspend your privileges if you avoided mowing the lawn? Hey, guess what, you're an adult now - take the 12 year old version of yourself out of the equation, and do it because you will feel better - not because of something that used to really annoy you! 
• No one controls us, even as adults - But the dialogue we repeat for years and years is hard to stop listening to. Start by noticing what you are avoiding, without judging yourself.
  
• Stop trying to be perfect (otherwise known as self-sabotage)
• If you go on a "diet", and you're attempting to lose weight through means of extreme self-deprivation and/or setting limits on yourself, your knee-jerk reaction one day might be "OMG I want ALL THE HORRIBLE JUNK FOOD I CAN GET MY HANDS ON!" C'mon - we've all done it! We are all guilty of falling into the psychological trap of deprivation. 
• Maybe you want to lose weight, maybe you are avoiding a food because it makes you feel tired or depressed. Maybe it doesn't have to do with food, maybe it's alcohol or cigarettes. Either way, the limits and the sabotage are symptoms of perfectionism. There's that voice again - "If I can't do it perfectly, then screw it."
• Remind yourself of why you want something. If you want a clean house, why do you want that? Is it to feel more calm? Is it because household messes stress you out? Or maybe you want to lose weight and feel better about yourself - why? Is the reason more important than sabotaging your own efforts?
• The moral of the example is to give yourself a freakin' break! The reason so many people fall into this pattern of thinking is because they place limits on themselves; then, out of the natural inner rebel that wants to be "freed" of excess limits, we sabotage our own efforts to become better people by doing something (binge eating, abusing alcohol, other addictive behaviors) which we never set out to do in the first place. 

Sometimes we just need a break from everything - and that's okay. We need a cookie or a dinner that isn't "on plan". That's okay. The trouble is when we let the games we play with ourselves overcome the bigger picture. These games are typically patterns of thought that we've learned from years and years of not knowing any other way. 

Think of it this way: It's okay to break your own set of rules, because you are already free from your own rules to begin with. You are the boss of your own life - you set your own limits, and you are free to change those limits at any given time, without having to explain it to anyone. Therefore, when you do something or eat something that isn't conducive to creating your best life, you made that choice, and it is up to you how you will react to it. Changing your perspective can be incredibly empowering.

Very rarely do we want to do the hard work it takes to feel good, to feel happy, to feel abundant. We would rather sweep it under the rug, literally and figuratively, than deal with the hard things in life. Housework is hard. Relationships are hard. Meeting someone is hard. Family is hard. Going to work is hard. But does it have a reward? 

When you put in the effort and change your perspective, you will reap the benefits of an amazing and fulfilling life.

Down 24 Pounds - What Have I Been Eating!?

Hello Everyone!

I recently posted a picture of my weight loss progress on Instagram, Twitter, and Facebook and a few people have already asked me how I've lost 24 pounds - 14 of those in the last 6 weeks!

As some of you may know if you are friends or family, I've had a long history of weight fluctuations throughout my life. I reached my highest weight right before my wedding last August (great timing, I know). Here is the before and after comparison:

Highest weight, August 2012, on left. Current weight (-24 pounds - and back in the 100's!) on right

A side by side of my face shape/jawline before and after losing 24 pounds

Here are some pictures of what I have been eating to lose the weight!

My sisters were amazed that I was able to order a Rueben sandwich with no bread
at a local German restaurant. (Lol!) Since I am gluten-free,
I often order typical restaurant fare without the bun/bread/etc - and I love it that way!
Here's what you get instead - delicious plate of corned beef, swiss cheese, sauerkraut and
German potato salad. (Although I typically avoid cheese, it's okay for me in moderation.)

A fancy homemade meal consisting of quinoa, blackened chicken breast,
avocado, and cherry tomatoes. I was inspired to make this from reading this post by one of my favorite beauty gurus, Annie Jaffrey.

I came up with this Green Chicken Chili recipe because I absolutely LOVE New Mexican flavors.
I wanted to make a green chicken chili that was healthy and hearty.
This one consisted of poblano peppers, pinto beans, onions, garlic, ground chicken,
and a flavorful broth made from chicken stock and canned green chilies I threw into a food processor.
Top with fresh avocado - Only 400 calories per serving and incredibly satisfying.

I must admit, this is not how I am eating anymore! When I first started tracking
on MyFitnessPal again (around January), I was eating many of my favorite (gluten free) comfort foods.
This is Udi's gluten-free flax-chia bread french toast (homemade).

My all-time favorite coconut milk is the Vanilla Unsweetened So Delicious.
You can find it in the organic section at most grocery stores, or at any natural foods retailer
(Whole Foods, PCC, New Seasons, etc.)

One of my go to snacks is a hearty hummus with celery and carrots. I used to hate
celery and carrots, but when you eat them with hummus, you can actually taste the flavor
of the vegetables and the hummus so much more than if you had it with salty, greasy chips.

Another staple in our house these days is KALE! Kale is so amazing for you.
Besides it's health benefits though, it really holds up in recipes and cooking. If you
aren't a spinach fan (like me), you will love kale. It has a hearty flavor and a firm texture when heated.
I use this kale recipe every time I make kale.

I adapted this beautiful chili recipe from the Wazzu Tailgate Chili recipe. Since I have
been eating a more low-starch diet recently, I omit the beans from time to time. I've also
switched out ground turkey for ground beef and it always tastes just as good to me.
One serving is around 500 calories (about a cup and a half) - if you eat this for lunch,
you are sure to be content until dinner. :)

These are soooo expensive at New Seasons, which is the Portland natural grocery store
(less expensive than Whole Foods but just as clean and organized). This brand is fantastic -
but these run about $7 for just 2-3 ounces!

Kale chips are amazing because they maintain the true crunch of  chips or nuts
without packing a huge calorie punch. Although most commercial kale chips are coated
in a nut-nutritional yeast mixture to give it a cheese-like flavor, the calories can't compare
to that of regular potato or tortilla chips.

My go-to treat! These are made with sesame seeds, sugar and/or honey. Each packet
contains about 4 sesame snaps and usually costs about 200 calories. The overall sugar
content is low, so I find them perfect to include in my low-sugar lifestyle as an occasional splurge.

Fruit doesn't have to be boring :) try making a homemade banana ice cream (super easy)
and topping it with some of your favorite treats - or more fruit - for a vitamin-rich, high-fiber alternative to commercial ice creams.

Did you ever think cauliflower could be turn into RICE!? Try it for yourself here!
Also pictured: 2 giant, organic chicken breasts bathing in a crock pot full of
melted Earth Balance (dairy free, soy free butter spread), chicken stock, fresh, garlic, parsley,
and, not pictured, lemon slices. SO easy - cook on low for 7-8 hours in your crock pot,
and lunch will be ready for you tomorrow morning!

Green beans with bacon and onion, sauteed in the bacon fat.

Lemon Sage Steak from GirlMeetsPaleo - check out her blog, she's amazing!

Super easy sugar free peanut butter thumbprint cookies:
1 cup all-natural, no sugar added peanut butter
1 cup Splenda or your sweetener of choice (Erythritol is really good)
1 egg, 1 tsp vanilla extract
Combine all ingredients, shape into 16-20 balls.
Using the back of a tablespoon, indent a hole in the middle of the cookie.
Fill with your favorite low-sugar jam or sugar-free chocolate.

I LOVE THIS ALMOND MILK!!!
I am not kidding  - this is hands down the BEST almond milk
available on the market! I drink it straight from the bottle.
Califia Farms is expanding rapidly, but it is are currently available at most natural food retailers and Whole Foods.

These muffins were adapted from a low-carb, grain-free muffin recipe I found online.
They turned out amazing - I will be posting a full recipe for them!

Romantic dinner I made my husband and I last night. Fried pork chop, roasted cauliflower,
and a giant mixed-greens salad with peppers, cucumber, tomato, radish, avocado, and
homemade lemon-sage-honey dressing. Oh, and wine, of course.

MIRACLE 1 carb, high fiber, grain free, sugar free, dairy free, gluten free, and VEGAN (!!!)
chocolate chip cookies.
I can't reveal the recipe because my husband and I are going to try to market them (they are that good)!! 

Overall Diet/Lifestyle Summary

As you can see, the food I've eaten has been plentiful - I am not on a fad diet or going gluten-free because of a trend. I actually have a severe intolerance to gluten - an intolerance I ignored for years, even though I knew those foods did not make me feel good.

My diet is 100% free of gluten, soy, refined grains, processed foods, some nuts, coffee, and most chocolate. I eat dairy occasionally but only very rarely, as dairy affects my hormone levels (I have PCOS, so I have to be really careful with hormone balance. The wrong foods for me means cystic acne, dry skin, cankersores, stomach aches, bloating, and other very uncomfortable symptoms.) It is a very challenging way to live, but this is what makes me feel best and I believe it's what's best for me personally. 

I hope you found this post helpful and inspiring, and I hope that anyone reading will also find what works best for them - it's not the same for everybody. But everybody can agree that wholesome, homemade foods are what gives us life, energy, and happiness.

Naturopathic Medicine & Dietary Changes

I've been working with a Naturopathic Doctor since December because I was feeling very overwhelmed, stressed, exhausted, and unhappy. In addition to overall exhaustion and sadness, I was gaining weight, breaking out, and had terrible anxiety. I didn't want to leave the house or have guests over because of how I felt. My symptoms and my lifestyle were all playing into this ongoing defeat.

Although the symptoms aren't entirely gone or "cured" yet (I don't think they ever will be; depression or anxiety take time to work through and both are a lifelong battle) working with my doctor has been an incredibly insightful experience. She has worked extensively with me using acupuncture, homeopathic drainage (Unda therapy), natural supplements, and basic self-care routines to restore some of the natural health and vitality that has dissipated over the years due to stress, environment, and overall health.

So what does this treatment plan entail? Well - let me start by saying that being an ND would be no easy feat. When I first came to Melissa I was just excited to try acupuncture - I had always heard of it and wanted to try it. I figured she would do a couple treatments, and the  Then I found out that naturopathic care is far more than just acupuncture - it's an entire overhaul of everything you're doing, from your thoughts and activities to your diet and lifestyle. Medical doctors are not trained in nutrition, but many Naturopathic schools train their doctors and acupuncturists in both diet and illness treatment.

Back to my point - the Treatment Plan. ND's take into account your entire wellness, including your mind and mental health (which medical doctors either ignore or treat much more compartmentally instead of holistically.) First, my doctor had my basic blood work done. It came back showing that inflammation in my body was double what the HIGH range should be! A high level of inflammation is a 3 and I am a 6. Even though everything else was running normally - normal cholesterol, blood pressure, etc - my inflammation was through the roof. Along with low vitamin D because I live in the Northwest and there's only three months of actual sunshine here.

With the high levels of inflammation and being overweight, my doctor stressed the importance of self-care in combination with an anti-inflammatory diet. I went strong on the AI diet for about 12 days, lost a few pounds, and when I faced another considerably stressful event related to finances, I totally went off the deep end. I couldn't focus on caring about what I ate or what I felt because I was so wrapped up in how hard things were.

I kept going to see my doctor, every Saturday, for one hour - for acupuncture and treatments as needed. Even on days I really didn't feel like getting up and getting out, I still forced myself to go and forced myself to be honest with her; "No, I didn't follow the diet this week. Yes, my stomach has been hurting again. No... I didn't do my self-care routine. My back has been killing me again." I was continually inspired by her ability to encourage me in a non-judgmental way; we all know how judgmental or harsh MDs can be. (Not ruling out MDs - just saying, some of them can be thoughtless and harsh.)

Spirituality, naturopathy, and holistic health in general is a topic that seems to freak some people out. They think that "hippie stuff" like "natural treatments" and "homeopathic remedies" are just hogwash that should be thrown out along with 18th century witchcraft. Many people are quick to assume "The FDA knows best, the government wouldn't feed us anything that isn't good for us, and corn syrup is fine in moderation." I've even heard people go as far as to say that gluten-free diets are just a fad diet. When you look at the general dismay our country is in - in terms of mental health, physical health, obesity, depression - it's important to take a closer look at underlying causes, instead of covering up our symptoms with continued prescription drugs.

After a few visits with Melissa, I decided it was just time to get back to basics. Back to everything basic - taking care of myself. Doing laundry. Hanging up my clothes. Feeling prepared for each day. Detoxing negative energy at the end of each day by spending time by myself doing things I love - like writing, reading, or watching YouTube. Back to basic, wholesome, homemade foods. Back to what I know in my heart is best for me. But for those of you who, like myself, experienced harsh criticism at a young age for attempting to do something you wanted to do, you know all too well the fear that's associated with trying something new or advocating for your own needs. There's a sense of discomfort - that you don't fit in - if you don't eat gluten, if you don't eat meat, if you don't eat certain foods, if you don't like sugary desserts. People become defensive about their own choices when they see you making better ones.

I wanted to share this inspiration I felt because I think it's important to remember that we are all human, we all make mistakes - maybe you have been the food pusher, the one telling someone to get off a diet and eat cake with them, the one saying "I would die without 'X type of food' in my life!" When people say negative things about your choices, or poke fun at your decisions or lifestyle choices, that's their own insecurity. Because if they don't recruit more people like them who are on their level, they will be the outcast instead of you (in their mind).

These are just some of my thoughts regarding lifestyle and diet choices. It's no one else's problem what you eat - is it affecting them directly? No. Will it hurt their feelings if you don't eat their special dessert (they made it JUST for you) or if you don't want to participate in traditional holiday meals? Maybe. But is that really your problem or your fault? Not at all, in any way. You can simply say "Eating this way makes me happy" or "I really appreciate you making this for me, but I'm having a hard time with sugar - would you mind if I took some to work and shared it with my coworkers?" or honestly, what works best sometimes is simply saying "I'm allergic." Who can argue with that?

Anyway, to wrap this up - I am embarking again on a purely, 100 % gluten free, dairy free and soy free diet. I will admit - it's very challenging, but the payoff is extremely rewarding. In just 4 days my skin has calmed down - just last week I had the same acne on my face that I'd had for weeks that simply wouldn't heal. And 4 days into cooking my own foods and eating delicious, health replacements, my skin and digestion have drastically improved.

Here are some delicious replacements for your typical American diet:

Unhealthy Choice                                                    Healthier Substitute

Cheeseburger, fries, coke	Hamburger patty, side salad, and handful of fries
Cheese smothered omelet	2 fried or boiled eggs, avocado slices, and fresh fruit
Cinnamon roll	Steel cut oats with almond milk, cinnamon, agave, and blueberries or fresh fruit of your choice or try it with nut butter and a banana for a creamy variety
Deep dish pizza	Gluten free or whole grain pizza crusts, store bought pizza sauce, cheese substitute, tomato slices, mushrooms
Regular soda or diet soda	Carbonated water with lemon, cucumber, and orange slices or herbal tea poured over ice with lemon
Regular dairy milk	Coconut milk is the creamiest replacement. It also contains more nutrients and minerals than dairy milk - specifically iron, which can help those who are anemic or low in iron levels, and phosphorus, which strengthens bones.
Potato or tortilla chips	Raw unsalted nuts (1-2 ounces) or homemade kale chips; nuts provide fiber and minerals such as selenium (a mineral that protects cells from damage) and kale has an abundance of vitamin A - amazing for skin, hair, nails, and Vitamin K, which helps your blot clot normally and can prevent your bones from fracturing prematurely.

Theses are just some of MANY ideas for substitutions. Sorry for the long article, but I feel it's important to explore these issues and tell others that I, too, have felt miserable from the inside out - and that you (and I) can, and will feel better when we make mindful choices for our bodies and minds.

Healthy Lunch & Dinner Recipes

If you are looking for the perfect balanced meals to power you through your day, look no further! Well, I do want you to read the rest of the post, but... you get the idea.

These recipes were inspired by Annie Jaffrey, who is my favorite health & lifestyle blogger. She recently posted about how she decided to go entirely gluten and dairy free, which is very challenging to maintain in our fast-food available everywhere society. She re-inspired me to cut those foods out of my diet. What I love most about Annie's blog is that she never focuses on what she can't eat - she always focuses on what she can eat, and she makes delicious, wholesome meals.

One thing I want to remind anyone who may have stumbled upon this post is that weight loss and being healthy are less about knowledge and more about action. It doesn't matter how much you think you know about being healthy - everyone knows how good they feel when they eat more wholesome, delicious, homemade meals. 

Chicken Breast, Quinoa, and Avocado/Tomato Recipe

• 1 chicken breast, sliced in half lengthwise
• 1 large avocado, sliced
• 1 cup uncooked quinoa
• Olive oil
• Chicken or vegetable broth
• Various seasonings (garlic, onion, pepper, salt)

Start by preparing your quinoa, which takes the longest. 

1. Place one cup uncooked quinoa in a medium saucepan; add a splash of olive oil to the dry quinoa.
2. Turn burner on medium heat and toast quinoa for 1-2 minutes with olive oil.
3. Turn burner to high and add 2 cups of chicken or vegetable stock. (If you are vegetarian, this is a really awesome broth you can use to give the quinoa nice flavor.)
4. Bring quinoa broth mixture to a boil.
5. Turn heat to lowest setting, cover, and allow quinoa to simmer for 15 minutes. (Make sure to set your timer! Even though the low setting seems very low, I promise it will cook. Unless your burner is broken... I can't help you there!)

While quinoa is cooking, start your chicken. Here's what you'll need:

1. Cut one chicken breast in half length-wise. I do this by holding the top of the chicken breast down with my hand, and using a sharp knife to slice back and forth to get an even split.
2. With clean hands, season your chicken breast with the following. Season both sides of the chicken by lightly coating both sides with the following spices. There is no measurement needed - just be weary of over-using salted spice mixtures:
• Garlic-pepper seasoning
• Onion salt
• Mrs. Dash 
• Black pepper (I like fresh ground best)
3. Using a medium-size non-stick pan, turn your burner to medium-high. 
4. Add one tablespoon of olive oil.
5. Once pan is hot and oil is either smoking (or about to smoke), add both chicken breasts to your pan. Make sure your pan is big enough to give some space between the breasts but still allow for consistent heat.
6. Turn heat down slightly, about medium high. Since the breasts are sliced fairly thin, the chicken will cook quickly. 
7. Cook each chicken breast for about 2-3 minutes per side. They really don't need much time, since they are so thin. When you first place them down, down move them for at least 2 minutes to get a nice sear on the outside.
8. Once the breasts have browned on both sides, leave the chicken in the pan and remove the pan from heat (I normally move mine to another burner that is off.) 

By now, your quinoa should almost be done cooking. Check by removing the lid and fluffing with a fork - if you see any broth left on the bottom of the saucepan, the water or broth has not entirely evaporated and you should cover the pan and give it about 3-5 additional minutes, depending on how long it's been simmering.

While your chicken breasts rest, take this time to prepare your veggies - use any variation of vegetables you like. For this meal, I prefer a sliced avocado and some fresh cherry or roma tomatoes for a nice crunch and "pop". You can add fresh chopped peppers, celery, or any other vegetables.

Healthy dinner: Seasoned chicken breast, half an avocado, one cup cooked quinoa, half-cup sliced cherry/grape tomatoes

Nutritional Breakdown:

Calories: 475

Fat: 16

Protein: 46

Carbs: 38  

Fiber: 8

Sugar: 14

As pictured above, layer one cup quinoa along the bottom of your plate; slice chicken breasts and place on top of quinoa. Add veggies according to your preference.

Baked Cod with Sauteed-Garlic Kale, Mushrooms, and Baked Sweet Potato

• 8 ounces fresh cod
• Seafood seasoning of your choice (I love this one from Pike Place Market)
• 1 medium sweet potato or yam
• 1 large bunch curly kale (there are so many different ones; curly is my favorite)
• 1/2 - 1 cup sliced mushrooms
• Red Wine Vinegar (you absolutely need this!)
• Minced garlic (I like the minced garlic in jars. Keeps longer than fresh garlic and it's less messy.)
• Olive oil
• Various seasonings (garlic, onion, pepper, salt)

Start with your cod!

1. Preheat your oven to 375. 
2. Find a baking sheet or glass pan, and tear a piece of foil big enough for your 8 ounce cod filet. Place cod on foil and place into baking sheet/pan.
3. Apply a bit of olive oil to cod; season with Northwest Seasoning or combine your favorite seafood seasonings.
4. Once oven is preheated, place cod on middle oven rack and bake for 9 - 12 minutes. 
5. When your cod is cooked through, it should be opaque but not pure white. If it's pure white, it's overcooked and will be very chewy. Make sure not to overcook your fish as overcooked food loses it's nutrients and is far less tasty.

While your cod is in the oven, prepare your potato. This is the easiest part! Make sure to do this as soon as your fish is in the oven since they take about the same amount of time to cook.

1. Place sweet potato in microwave. I'm lucky to have a microwave that auto-senses how big the potato is and cooks it perfectly, but if your microwave doesn't have that option, a medium size potato usually takes about 6-8 minutes to bake. 
2. Turn the potato over halfway through cooking (about 3-4 minutes into it.) If it helps, set the microwave for 4 minutes first, then turn potato over.
3. Your potato should be done if you can easily poke through it with a fork.

Garlic Sauteed Kale with Mushrooms - the yummiest part! 

Okay - I must admit, this is not my recipe! I copied this recipe from Bobby Flay's Sauteed Kale Recipe, but for convenience sake, I will post the recipe here as well.

• 1 bunch curly kale, chopped, stems removed (unless you like them, I don't)
• 1 tablespoon olive oil
• 1-2 teaspoons minced garlic, or 2 cloves minced fresh garlic
• 1/2 cup chicken or vegetable stock
• Salt and pepper
• 1 tablespoons red wine vinegar

1. Heat olive oil in a large saucepan over medium-high heat. 
2. Add garlic and cook until soft, but not colored. Be careful with garlic because it burns easily and becomes very bitter - if it turns brown or black, it's burnt.
3. Turn heat to high; add chicken stock and kale and mushrooms; toss to combine. 
4. Cover and cook for 5 minutes or until stock has evaporated.
5. Add red wine vinegar.
6. Season with salt and pepper to taste.

Lunch: Northwest-spice blend coated cod, baked sweet potato, one large bunch kale, half-cup sauteed mushrooms

Nutritional Breakdown:

Calories:481

Fat:28

Protein: 30

Carbs: 33

Fiber: 8

Sugars: 1

I hope you enjoy these recipes. The recipes are for one person, but just doubling up the protein makes more than enough for two people. 

If you'd like to see more, please comment below and let me know!