If you’re like me, creating a detailed new plan for how you’ll overhaul your diet, organization, workflow, relationships or your workouts is addicting. You journal all of the changes you can’t wait to make and pour over articles, books and blog posts fleshing things out. Then, you’re gung-ho for a few days … and then, inevitably, you get totally sidetracked by a shiny new something to overhaul. 

But you don’t have to find yourself constantly starting and quitting, or changing and petering out - there’s a better way. Recently I realized my overhauls all failed for the same reason: my motivation was all wrong. Let me give a few examples:

What do all these statements have in common?

• I really should be running. Runners have great bodies. I hate running, but skinny people run. I should do it.
• I probably eat way too much meat … and carbs. I should be eating more vegetables. Right now I eat nowhere near enough.
• My home should be clean and organized - nothing out of place. That’s the goal now.

And now, these statements?

• A 20 minute, all-out solo dance party sounds SO fun. After I dance, I always feel brighter and more relaxed.  
• Every time I eat a meal with a generous portion of veggies, I feel light and energized! And proud of myself! My skin even looks clearer and more hydrated after I’ve been eating well. 
• Having a home that’s peaceful and constantly ready to be used is one more way I can show my family my love.

In the first batch of statements, the motivation was guilt-based, should-laden and chokingly full of pressures from the outside. In the second batch of statements, each potential positive change sprang from a positive emotion. The very same behaviors (moving, eating well, cleaning) transformed from drudgery to joys.

Here’s three simple keys to using the "internal motivation" technique to transform your own life:

1.  De-sexify bad behavior

We’re not dummies. We keep our bad habits because they give us something. Often we get comfort, pleasure, escape or connection from our bad habits. But the key to ditching them (and I’m stealing from Tony Robbins here) is to associate those bad habits with their actual, bad outcomes. Instead of thinking sunshine and rainbows when you think of sugar-coated-non-food-junk-food, start to associating fake-food with the low energy, bad skin, unwanted pounds and the icky feeling that come after. 

2.  Be honest with yourself

If you’re not a runner and don’t even want to be, that’s okay! Be honest with yourself that no matter how long you beat your head against the wall, you won’t find running exciting. Instead, recognize that there’s more than one way to move your body, and then experiment until you find the one (like dancing) that sounds like a blast to you.

3.  Think instant gratification

The key to sticking to your life change is to get instant pleasure from your new behaviors. This is how you can trick your brain into wanting to do the good thing again and again. One trick that I love is to pull up articles on the nutritional benefits of the healthy food I'm folding into my diet, and read them while I’m eating the yummy, healthy stuff. I’m always so blown away by the healing properties of food. I get a built-in happy feeling from knowing that I’m caring for my body so well. 

Or how about this one: I only watch YouTube videos while working out. When I come across a video I’d love to watch, I save it for later and watch it while doing squats, burpees or circuit training. Working out while YouTube-ing is the perfect excuse to let yourself indulge in a YouTube spiral. Once you’re too tired to work out anymore, press pause on the videos until next time!

Hope these tips help. Here’s to finding the happy in the stuff that’s good for us!

Eat Featured Grow Live

7:32:00 PM

Ingredients

1/2 cup coconut oil, melted

1 Haas avocado (or 2 medium avocados)

1 very ripe banana, frozen

2 Tbsp silken tofu

4 Tbsp semi-sweet chocolate chips

1/4 cup honey 

1 tsp organic and pure peppermint extract

Himalayan pink salt

Instructions

1. Line with parchment paper an 8” x 8” square dish. Set aside.

2. Add all ingredients (except cacao nibs) in a food processor or blender; process until very smooth well. Pour the batter into prepared square dish, cover with parchment paper or foil and freeze for 5-6 hours.

3. Once ready, remove dish from freezer and cut into pieces. Serve.

Tip: You can store these bars in an airtight container and keep in freezer.

Servings: 8

Cooking Times

Preparation Time: 10 minutes

Inactive Time: 6 hours

Nutrition Facts

Serving size: 2.2 ounces

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Amount per Serving

Calories 207.5

Calories from Fat (73%) 151.36

% Daily Value

Total Fat 17.31g 27%

Saturated Fat 13.44g 67%

Cholesterol 0mg 0%

Sodium 3.82mg <1%

Potassium 209.37mg 6%

Total Carbohydrates 15.53g 5%

Fiber 2.77g 11%

Sugar 10.62g

Protein 1.15g 2%

Eat

7:27:00 AM

Okay. You hear the word oil in conjunction with food, and your mind immediately thinks “fat”.

That’s true as far as it goes, but did you know that there are two types of fat?

 Healthy fat, commonly known as good fat and the fat with which we are all too familiar – the bad fat that gives all fat a bad name. But we won’t be talking about the bad fat today. Guess which category avocado oil falls into? That’s right – good fat. Sometimes called an alligator pear, avocadoes contain a vast array of nutrients and over twenty different minerals and vitamins.

 Now, there is a myriad of reasons why you would want to consume avocado oil, but let’s take a look at six of them.

 1. Avocados are a taste treat! 

The first reason is simply - avocados taste good, making them a delight to eat. Delectable and simple to include in a daily diet - whether in a guacamole dip or mixed in with a salad - it is a versatile food that you can be sure your family will love and actually eat.

 2. Fiber, fiber, fiber… 

It is a well known fact that today’s typical diet does not include anywhere near enough fiber. And a lack of dietary fiber can lead to many health issues –chief among them - chronic constipation, whichis more often than not the result of a lack of fiber and exercise in a daily routine.Avocados and its oil can act as a vehicle for getting the healthy fat into your system, and the fruit itself will give you much needed fiber.

3. High increase of “good” cholesterol (HDL) 

It is found that avocado oil increase HDL, the “good” cholesterol. Also, some studies in animals found that avocado oil play a main role in lowering of LDL cholesterol levels and blood triglycerides.

 4. Potassium… 

 It is a sad fact of life that most individuals do not get enough potassium in their 21st century diets. Oh sure, we eat the odd banana and a potato or two, but many people are living with low potassium levels. Ask any family doctor. High potassium levels can facilitate reduced blood pressure, and by extension - a lower risk of heart attacks, kidney problems and strokes. Nevertheless, avocados contain more potassium than banana.

 5. Hair, hair, hair… 

The healthy oil in an avocado – the oil that is so beneficial to your body - is also a wonderful tonic for your hair! Avocado oil helps to repair over-processed, heat ravaged, damaged hair. Simply mix up an egg, a teaspoon of extra virgin olive oil and half an avocado – apply it as a mask to your poor hair and watch as it restores luster and sheen to your crowning glory. In addition to this (as if this wasn’t enough) the oil promotes faster and healthier growth.

 6. Skin, beautiful skin... 

 Proteins, lecithin, potassium, sterolin, antioxidants and rich assortment of vitamins and nutrients loaded in avocado oil are beneficial for the skin. Avocado oil actually contains omega-3 fatty acids – essential fatty acids. Due to the specific chemical composition of avocado oil, it has a outstanding capability of retaining water in the skin and making skin smooth, elastic and fresh. Truly speaking, the amounts of nutrients in avocado oil are simply innumerable.

 7. Vitamin E – for your body and mind 

One of the top five foods for vitamin E content, avocado oil improves the health of the skin,eyes and hair, all the while giving the immune system a good boost in the process. That’s all body stuff. But avocado oil has also been found to aid in the functioning of the mind – memory and mental acuity actually improve with increased intake of vitamin E delivered to the body by avocado oil. And let’s not forget that avocado oil also increases the efficiency of the digestive tract.

 8. Avocado oil aids in weight loss!

 Avocado oil contains a high concentration of oleic acid, which may assist you in an effective weight loss regime. Not all by itself of course, but consumed in a balanced diet and combined with regular exercise, you will see the results in a relatively short time. Due to the high concentration of nutrients contained in the oil you will feel fuller, faster – in essence curbing your appetite. Another factor contributing to weight loss – remember we said that avocado oil aids in digestion – well, that characteristic enables your body to better utilize the nutrients acquired from the other foods you eat – resulting in increased energy and a lessened reluctance and aversion to physical exercise. Yes, avocado oil can help get you up off the couch and partaking in physical activities you may have felt were far beyond your energy level or inclination. And of course, regular exercise helps keep your weight down.

 9. Reduce Symptoms of Arthritis and Osteoarthritis

 Arthritis is definitely one of the most painful inflammations of the joints. Arthritis affects millions of people all over the world. Numerous studies have found that unsaponifiables extracts from avocado reduce the arthritis pain and the paints related with osteoarthritis.

 10. Avocado oil is far better than most other oils in the kitchen

 Avocado oil is derived by pressing the fleshy pulp from the fruit. Most other oils are obtained by pressing the seeds, making them unsuitable for both salads and cooking. Ever try canola oil on a salad? Not so good. And while olive oil may be a close second to avocado oil, it has a much lower smoking point. When you consider that most oils lose the majority of their nutritional benefits when they approach their smoking point – we see that the only choice on top of the stove has to be avocado oil.


And lets not forget....avocados can make a beautiful looking brownie!

 Avocado Benefits and Nutrition Facts

Eat

12:43:00 PM

There’s nothing that says I love you quite like chocolate covered strawberries. At least until now. This sweet, chocolate-y drink has a rich flavor with the sweet overtones from the strawberry liqueur. If you want something closer to the real deal, muddle two fresh strawberries instead for authenticity. This is the perfect surprise for your sweetheart. All you need are some candles and maybe a tasty dinner to round out the night.

Ingredients

·         1.5 ounces of vanilla vodka

·         2 ounces of milk

·         1 tbs. of chocolate syrup

·         0.5 ounces of strawberry liqueur

Utensils

·         Jigger

·         Shaker

·         Martini glass

Directions

1.       Mix all of the ingredients into the shaker and then top with ice.

2.       Coat the inside of the martini glass with chocolate syrup.

3.       Pour the cocktail into the chocolate coated martini glass.

4.       Serve beside candles and enjoy!

Eat

5:38:00 AM

Want another reason, besides the many one’s you’ve already been considering, to trade in that steak for a salad? Brace yourself…

We are getting too much protein!

Sure, protein is the building block of life and is essential for a balanced, healthy diet. It’s the reason we grow hair, put on muscle, and produces hormones. But there can be too much of a good thing.

Both men and women alike are eating far too much protein than they body truly needs. The Dietary Reference Intake (DRI) states that we should be eating 0.8 grams of protein per kilogram of body weight (which breaks down to 0.36 grams per pound). That means the average sedentary woman should consume 46 grams and the average sedentary man should intake 56 grams of protein. However, recent studies show that women on average intake 67 grams a day, while the average male consumes a whopping 82 grams!

So what does our body do with all this extra protein? Well, a few things.

Too Much Protein Stimulates a Biochemical Pathway to Most Cancers

Expert in anti-aging, Dr. Ron Rosdale, discussed this very topic in a YouTube video. Amino acids introduced to our body by eating too much animal protein daily activates the protein enzyme inside all of us called the, “Mechanistic target of rapamycin (mTOR).”

I know, big word. Don’t give up.

The mTOR is a chemical reaction of other proteins inside your body. When two genes fall in love and collide, BOOM! A biochemical pathway called the mTOR. I know, weird stuff goes on in there.

Our body is a bit of a yin and yang. There are things in there to balance out the other. So the mTOR plays the bad cop in the good-cop-bad-cop scenario when it comes to your body cleaning itself out.  mTOR is essential for the cleaning cells that replace damaged cells to do their job, but when mTOR becomes the alpha dog in the house, it becomes a bit of bully.

When the mTOR is overly stimulated, it doesn’t allow your cells to regenerate, because it shuts down the process that cleans out damaged cells (the process is called “autophagy” if you truly care). Rather than promoting rejuvenation, the mTOR encourages growth.

This includes cancerous growths.

Studies have shown that when mTORs act abnormally (such in case, over stimulated), it contributes to tumour growth, angiogenesis and metastasis.”

A great way to avoid the overstimulation of the mTOR is trade in that leg of lamb in for something a bit more lean like grilled chicken, or perhaps a cup of chickpeas (1 cup boiled is 15 grams!). Next Taco Tuesday, try making black bean tacos instead of beef tacos. Maybe swap out meaty meatballs, and roll up some eggplant balls. There’s a lot of easy and delicious ways to lower your protein intake.

More Protein Means More Glucose. More Glucose Means More Hormones Out of Whack!

50% to 60% of the protein that we eat will turn to glucose naturally. That’s fine and dandy. We need glucose. However, the more protein you are ingesting, means more glucose.  Suddenly 50% to 60% is a much larger number.

Too much glucose leads to your blood sugar being high. That’s when our precious hormone called “insulin” comes in. Once we’ve stressed insulin, we’re throwing all of hormones off their game.

Insulin produces testosterone in our bodies. When we eat, both estrogen and testosterone get introduced into our systems. As we digest our meals, an important protein in our bodies called sex hormone binding globulin (SHBG) binds onto excess testosterone and estrogen within our bloodstream. However, as insulin is working away at the sugar, that means more estrogen gets by, converting to fat tissue that sits in our bellies.

As we continue to consume more and more protein, the estrogen to progesterone ratio becomes out of whack. This leads to feelings of irritability, insomnia, depression, and anxiety. These symptoms only worsen as menopause draws near.

High Protein Diets Ignore Carbs, Draining Your Adrenal Gland

We’ve been hearing for the longest time that carbs are the enemy. Atkin’s has made a killing off of high-protein, low-carb diets. However, a lot of people complain that after the initial weight loss of joining these fad diets, they actually gained the weight back and then some.

The reason for this is because restricting carbohydrates means you’re denying your body energy. Yes, cutting off the carbs will mean a quick weight loss. Starving yourself will do the same thing too. However, in the long-term, both would detrimental.

If you are looking to kick off weight and enter a high-protein, low-carb diet, I would bet the house that you probably exercise in some way as well. Adding the stress of working out into this situation can lead to the following hormone-changing issues:

•       Lower thyroid output
•       Lower testosterone level
•       Higher cortisol output

A study conducted by Life Sciences showed that men on a high-carb diet versus men on a low-carb diet saw more production of testosterone as well as the SHBG that we spoke about earlier. In the case of women, you would want more carbs than protein to offset the insulin deficiency caused by overconsumption of protein.

 Oh yeah, that brings us back to insulin. The circle of life! Cue up, Elton John.

Carbs also increase the insulin levels that we were talking about earlier. As the amount of protein increases, insulin decreases. Instead of a high-protein, low-carb diet that trendy mainstream programs promote, we should be balancing things out more. The yin and the yang.

Sensible carbs and sensible proteins.

There are bad carbs, yes. Stay away from potato chips and high fructose corn syrup filled breads. But there’s also good carbs.

Just like there’s bad proteins. Stay away from fatty red meats like beef, steak, and lamb. But there are good proteins out there too. Here’s some of the good carbs and proteins to keep an eye out for:

Good Carbs:

·         Sweet Potatoes

·         Oatmeal

·         Brown Rice

·         Quinoa

·         Bananas

·         Oranges

·         Buckwheat

·         Apples

·         Kidney Beans

·         Chickpeas

Good Proteins

·         Lean chicken

·         Eggs

·         Chickpeas

·         Black beans

·         Hemp seeds

·         Edamame

·         Almonds

·         Salmon

·         Bee Pollen

·         Sprouts

·         Walnuts

·         Tempeh

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555161/

https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3291999/

https://www.youtube.com/watch?time_continue=9&v=Yv-M-5-s9B0

http://journal.diabetes.org/diabetesspectrum/00v13n3/pg132.htm

http://www.womenshealthnetwork.com/hormonalimbalance/hormonal-imbalance-caused-by-sugar.aspx

http://www.precisionnutrition.com/low-carb-diets

Eat Featured

1:44:00 PM

 It’s an amazingly delicious and sweet holiday dessert drink, containing a light berry/mint taste with New Amsterstam berry flavored vodka, while creme de cacao adds chocolate notes to it. It is ideal to pair with salty snacks like chips and nuts.

Preparation Time: 10 minutes

Serves: 01

 Ingredients:
 • New Amsterdam Red Berry vodka: 3/4 ounce
 • Peppermint schnapps: 3/4 ounce
• White creme de cacao: 3/4 ounce
 • Grenadine: 1/4 ounce
 • half-and-half: 3/4 ounce (optional) •
 peppermint candy, crushed

Directions:
1. Take a cocktail shaker and mix vodka with rest of ingredients except half-and-half and crushed peppermint candy.

 2. Shake well to make a smooth drink.

 3. Take a cocktail glass and rim its top edges with crushed peppermint candy.

 4. Pour the delicious drink into a glass. Top with half-and-half, if you want. Serve.




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Eat

10:23:00 AM

This is a fantastic recipe created by Jessica from Citrus Blossom Bliss for us! See more about her below this mouthwatering recipe! 

Sure, summer is just as long as the other 3 seasons, but there’s something about summer that makes it so very special. Maybe it’s because you can enjoy more time outside or grill fresh, healthy and delicious dishes for your family with minimal cleanup. Whatever the reason may be, summer is the perfect time to fire up the grill and cook a dish that’ll amaze the eyes and wow the tastebuds.

If you’ve been searching for the perfect healthy summer grilling recipe that is as delicious as a restaurant’s but doesn’t come with the ridiculously high price tag, you’ve come to the right place. This garlic lemon grilled salmon is cooked to flaky perfection, bursting with the savory garlic and fresh tangy lemon flavors that blend perfectly together. Salmon is loaded with omega-3s and healthy fats, which are perfect for keeping you fuller for longer on those extended summer days.

Grilling salmon isn’t as difficult as people make it out to be. By spraying the grill with nonstick cooking spray, you reduce the chances of having your wonderful salmon stuck all over the grill grates. Utilizing olive oil in your garlic and lemon mixture ensures there will definitely be no sticking going on.

Allow the salmon to cook for 2 minutes pink side down before attempting to turn it over to the other side. Carefully handle the fish with a grill-safe stainless steel spatula so you don’t risk the fish flaking apart. Finish cooking the fish for another 5 minutes before removing from the grill. For a showstopping grilled salmon, position the spatula between the skin and flesh. The charred skin will remain on the grill.

Pair the salmon with a side of brown rice and grilled veggies for a balanced dinner dish that’ll have your neighbors sneakily eyeing your patio, wondering how they can make this delicious grilled salmon too. For an extra fancy finish, garnish with fresh parsley and a lemon wheel.

Serves 2 Prep time - 5 minutes Cook time - 7 minutes

Ingredients:

2 fresh salmon filets, or frozen and then thawed

1 teaspoon Minced garlic

1 tablespoon lemon juice

1 tablespoon olive oil

¼ teaspoon garlic powder

Salt and pepper, to taste

Chopped fresh parsley

Instructions:

1.    Liberally apply nonstick cooking spray to the grill grates where you will be grilling the salmon.

2.    Preheat the grill to a medium high flame according to manufacturer’s instructions.

3.    While the grill is preheating, combine lemon juice, garlic, olive oil, garlic, salt and pepper in a small bowl. Brush mixture over both sides of salmon. Reserve some of the mixture as a finishing sauce for the salmon.

4.    Cook for 2 minutes pink side down before attempting to turn it over to the other side. Carefully handle the fish with a grill-safe stainless steel spatula so you don’t risk the fish flaking apart.

5.    Finish cooking the fish for another 5 minutes before removing from the grill. For a showstopping grilled salmon, position the spatula between the skin and flesh. The charred skin will remain on the grill.

6.    Apply remaining sauce on salmon and pair with your choice of starch and healthy grilled veggies.

Jessica writes over at Citrus Blossom Bliss where she share simple recipes and healthy habits for a blissful life. When she isn’t writing, you can find her working out, sipping coffee, or playing with her miniature dachshund. I highly recommend taking a look at her amazing work!

Eat

8:01:00 AM

There's nothing quite like kicking back on the beach on a hot summer day. The only thing that could make those relaxing days even better is a nice cold drink. Besides the saltiness of the ocean, the other thing that screams beach is watermelon, or is that just me? This refreshing drink encapsulates the essence of summer in a glass. It's so tasty it'll disappear before you know it. It’s a great drink even if you don’t make it to beach.

You don't have to just use watermelon. You can also include cantaloupe or honeydew juice as well.

Ingredients:

2.5 oz watermelon vodka

4 oz watermelon juice

0.5 oz lemon juice

0.5 oz triple sec

salt

Utensils

Jigger

Cocktail shaker

Ice

Pint glass

Directions

Rim the glassthe Ultimate Martini Guide with salt. Fill a shaker with ice. Add all ingredients and shake well. Pour contents of the shaker into a glass and serve. Garnish with a small wedge of watermelon.


If you wanna see more exciting libations...take a look at The Ultimate Martini Guide 

Eat

11:32:00 AM

Sake might not be the drink that pops into mind when you think of barbeque, but its elegant flavor makes it the perfect option to mix with other summery drinks. And when you think summer, what other drink pops into mind than lemonade? This tangy concoction is perfect for your next barbeque. The best part is you can make it in large batches and bring it with you when one of your friends invites you to their next bash. Of course, make sure to keep an eye on it so the kids don’t dip take a glass.

Sake has the same amount of alcohol content as wine so while it might not taste strong, it definitely packs quite a punch.

Ingredients for Sake to Me

·         ¼ ounce of crème de cassis

·         1 ounce simple syrup

·         1 ounce lemon juice

·         2 ounces of filtered sake (though you can try the unfiltered kind for a more distinct flavor)

Utensils

·         Highball glass

·       Spoon

·       Ice

Instructions

1.       Fill the highball glass with ice.

2.    Pour in all ingredients into the glass and stir with the spoon

3.    Garnish with a lemon. Top with club soda for some extra fizz.

If you want to make a large batch of this drink the ratio is 1:4:4:8 (cassis, simple syrup, lemon, sake). Don’t add in any ice to your pitcher as this will dilute the mixture. Instead, add the ice to your cup and pour the drink over it. This will definitely be a huge hit at the next party so make sure to bring enough for seconds and thirds.

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Eat

7:28:00 PM

.

A relaxing brunch is the perfect time to make sure Dad knows he is appreciated. This Father’s Day, show your dad you know how much he loves spending quality time with his family by putting together one of these perfect Bloody Mary cocktails. Elevated with delicious and filling garnishes like shrimp, briny olives, cheese cubes and crispy bacon, this drink is sure to bring a smile to any dad’s face on Father’s Day.

The best Bloody Mary cocktails are prepared by hand, one ingredient at a time. There will be no pre-made Bloody Mary mix when we’re celebrating our favorite men on Father’s Day! Check your pantry ahead of time to make sure you have all of the ingredients, as each component is so important to yield the best tasting Bloody Mary for Dad.

We’re here to celebrate all the special dads in your life, so go all out with the delicious garnishes! Dad certainly won’t mind having a few extra tasty snacks on his drink at brunch. To bring the heat up a notch, opt for a spicy jalapeno vodka in place of regular vodka.

Is the man in your life not a fan of veggies? Substitute out the celery and olives for something a little more “macho” by adding in a stick of beef jerky to join the bacon, cheese and shrimp. Try scallops on a skewter, clams, whateer can  If dad loves veggies, feel free to add a juicy pickle wedge to the olives and celery. If your father prefers his drinks not too spicy, simply reduce the amount of tabasco, horseradish and black pepper called for in the recipe.

Whatever you do, be sure Dad knows how much you appreciate everything he has done. Today is his special day! Surprising him with this homemade Bloody Mary is sure to start his day off right.

Ingredients

1.5 oz vodka

1 slice lemon

Ice to fill glass and cocktail shaker

2 oz tomato juice

1 tsp Worcestershire sauce

¼ tsp horseradish

½ tsp tabasco

Freshly ground salt and pepper, to taste

Celery stick for garnishing

1 oz cheese, cubed for garnishing

Shrimp for garnishing

Cocktail olives for garnishing

Directions

In an empty cocktail shaker, muddle lemon slice with vodka to bring out the flavors of the lemon.

Fill a tall glass with ice to chill while you prepare your drink. Separately, add 1 cup ice to the cocktail shaker.

Pour tomato juice, worcestershire sauce and tabasco into the cocktail shaker. Add in horseradish, salt and pepper. Cover with lid and shake vigorously until combined.

Strain Bloody Mary from cocktail shaker into prepared glass.

Garnish with celery.

If desired, skewer cheese cubes, shrimp and cocktail olives and place on rim of glass.

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Eat Live

9:03:00 AM