Are Smoothies Good For You?

Yes, smoothies can be very good for you if f you make it yourself or go to a smoothie bar where you know exactly what is in it. Many stores will add ingredients with a ton of sugar, such as ice cream or syrups. If made correctly, smoothies can be a fantastic meal replacement or snack. I try to have a smoothie once a day and, typically, for breakfast. Why? Well here are a few reasons why smoothies are so good for you:

1. Fruits and Veggies

Its amazing how many people do not get the recommended fruits and vegetables in. Smoothies are a great way to get some healthy fruits and vegetables in your diet. I always add one serving of fruit and at least one serving of vegetables in my smoothie. Make sure not to overdue it on the fruit since fruit does contain sugar, natural but still sugar. 

2. Healthy Fat

People seem to be afraid of the word "fat" nowadays but the truth is that your body needs healthy fat to function. Incorporating healthy fats into your smoothie is a great way to start off your morning. Your body will love you for it. I add 1/4 of an avocado to my daily smoothies and sometimes a scoop of almond butter (no added sugar).

3. Simple & Quick

For those that are constantly on the run and don't ever have time for breakfast, smoothies are an easy and quick meal to make for on the go. You can prep the night before and than throw it on the blender in the morning. I can't tell you how many people I talk to that just don't eat breakfast in the morning. Breakfast is the most important meal of the day. Your body has been resting all night without food so it would only make sense that it needs food in the morning in order to function at it's highest capability. Make sure to eat breakfast. Smoothies are fantastic, on the go, healthy meals.

4. Digestion

Adding ingredients into your smoothie that can aid in digestion are fantastic. Some examples of this are kefir, apple cider vinegar, avocados, cucumbers, peppermint, ginger, lemon, and fennel.

5. Energy

By fueling your body with healthy food and nutrients, you will have a ton of energy to go about your busy day.

 

Here are a couple of my smoothie recipes that I use quite often.

 

Blueberry Bliss Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Cup Blueberries (frozen or fresh)

1/4 -1/2 Avocado 

Spinach

1-2 Tbsp Almond Butter

Optional: Protein, flax, chia 

If you didn't use frozen blueberries, add a few ice cubes and than blend until smooth

 

The Green Monster Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Banana (frozen or fresh)

1 - 2 Tbsp Almond Butter (or any nut butter)

Spinach

Optional: Protein, flax, chia 

If you didn't use a frozen banana, add a few ice cubes and than blend until smooth

 

 

Have a great weekend! Stay healthy:)

 

XOXO 

Lisa Catherine

Lisa@LisaCatherineCoaching.com

www.LisaCatherineCoaching.com

Wedding Bliss

I am back! As some of you may know, I took a little bit of a leave the past couple months because I just got married! Thank you for being patient with me while I took some time for myself. But now I am back and ready to dive in!

Throughout this past year since I began my Bridal Wellness program, I have received a lot of questions about it such as:

  • Why do you want to work with brides?
  • Is this just to help them look good or fit into their wedding dress?
  • How will brides benefit from your work?
Lisa-Paul-Kenny-Wedding-Lauren-Mudrock-Photography-210.jpg

I have always answered these questions with the same few answers but as I took some time off to prepare for our wedding, I really truly was able to think about these questions. Today I want to share my wedding experience with you and hopefully this will help you understand a little bit more about why I want to work with brides. And no it is not just to help them fit into their dress for one day. It is so much more.

As I have always said to my clients, and to any folks out there interested in what I do, I want to help brides to destress, feel confident and enjoy every moment of their wedding day and life afterwards. So what did this look like on our wedding day? Let me tell you.

Our wedding day was magical. I know many people say that about their wedding but it truly was. The planning phases of the wedding weren't always enjoyable. We didn't always see eye to eye on certain decisions that were being made but at some point you have to pick and choose your battles. Some things just aren't worth stressing over. During the last couple weeks before the wedding, I started to feel the stress. I hadn't before but now we were on crunch time and waited until the last minute to do a lot of things. We had some little hiccups along the way, but we either fixed them or just said "it is out of our hands" and brushed it off. During these last few weeks, I would spend 5-20 minutes a day breathing and meditating as well as exercising daily. Let me tell you, this was a game changer for me! It is so important to take some time for yourself!

So what did our wedding day look like? Absolutely perfect. Yes maybe the DJ didn't play every song we wanted to, my nephews (the ring bearers) were running around like crazy men, nobody really understood what to do with the guestbook, the best man almost broke the microphone, we almost forgot to cut the cake, we had that crazy uncle who guests think is a wedding crasher and I am sure I could probably go on. But the truth is, those "bad" things that I just listed weren't bad at all. They weren't in the timeline or schedule but they made the wedding what it was. When I look back on our wedding, I don't regret one single thing. I don't think anything wrong happened. It was a perfect night. I married the man of my dreams and had a night that I will never forget with my family and friends. Ladies, that is what a wedding is all about. It is not about perfection or competition, it is about LOVE. I received 3 pieces of advice on our wedding day that I share with everyone and those are:

1. "Any nerves you may feel prior to walking down the aisle, once that door is open and you see Paul, all those nerves will melt away." 

2. "Take a few minutes during the night to step outside away from all the people and be alone in each others love." 

3. "Step back and take a minute to look around the room at all of the people that came out to share in your love."

So why do I want to work with brides to be? As a holistic health coach I focus on the whole person and their needs as a bride. Maybe they want to lose a few pounds to feel confident on their wedding day. I will help them achieve this but not by crash dieting, by eating healthy and exercising. I help women with lifestyle changes. My goal is for them to take these healthy practices into their marriage. I, also, focus on stress relief practices. This differs for each person. These practices will help in the planning process of a wedding, the wedding day itself, but more importantly, life after the wedding day.

I hope that this little blog helped you understand why I work with brides. A wedding is such an exciting time but it is just one day. Marriage is the rest of your life. I want every woman to go into their marriage healthy, happy and full of love and joy.

Until next time.

XOXO

Lisa Catherine KENNY

Lisa@lisacatherinecoaching.com

www.LisaCatherineCoaching.com

 

Photography by: Lauren Mudrock Photography

Foods To Help Treat Seasonal Depression

It happens every year. So many of us suffer from those winter blues. The days grow shorter and colder and all we want to do is bundle up under the covers and sleep. But for some people those winter blues are escalated into a more serious form of depression. Seasonal Affective Disorder (SAD) begins in late fall and ends in February before spring. 

So what causes SAD? Some experts believe that the increased hours of darkness affect a person's serotonin and melatonin levels (chemicals that affect mood). Others believe that vitamin D levels are disrupted due to reduced sunlight during the winter. Studies have shown that light therapy has proven successful in helping with SAD. In addition, just as with many illnesses, food can be a helpful aid in alleviating the symptoms of SAD.

 

3 foods that help ward off the winter blues:

1. Vitamin D is essential to maintaining our health and immune systems. Some studies suggest that as many as 7 out of 10 Americans don't get enough of this "sunshine vitamin" particularly during the winter. Studies have shown that Vitamin D deficiencies can contribute to osteoporosis, depression, obesity, diabetes, and hypertension.

Foods that contain Vitamin D are certain fatty fish such as salmon, tuna and sardines, fish oils, fortified milk and egg yolks. 

2. Studies have shown that omega - 3 fatty acids may be helpful in maintaining a healthy emotional balance. 

Unfortunately, our bodies cannot make these essential omega-3 fatty acids so we have to eat them. Oily, fatty fish are the best sources of omega- 3s (such as mackerel, herring, salmon, sardines, anchovies). Flaxseed, hemp, canola and walnut oils are all sources of alpha- linolenic (ALA)  omega-3 acid. 

3. In the winter and cold months many people crave carbohydrates. This may be due to the decrease in serotonin and carbs promote the production of serotonin, or the "feel good" chemical. This is why many people eat candy or chips when they are feeling sad. Instead of not eating carbs, substitute the bad carbs for good carbs.

Healthier carb options are lentils, beans, quinoa, edamame, millet, buckwheat, barley, couscous, sprouted whole-grain bread, brown rice and sweet potatoes.

 

 

Try to look past the coldness and darkness that the winter months bring. Instead, focus on the  joy, laughter and happiness that these months provide as well. These months are filled with special holidays that bring family and friends together. All of the happiness and love that is shared brings so much warmth into my heart and I hope that it does yours as well. When I think of winter, the cold and dark aren't the first things that come to mind. I think of my family sitting around the table during thanksgiving telling stories and laughing, the smell of grandma's delicious homemade pumpkin pie being made, family cookie exchanges, little kids running around the house on Christmas Eve, going to cut down our christmas tree with my family, going sledding down my aunt's huge backyard and drinking hot cocoa by the fire. These happy traditions are what I think of when I think of the winter. Everyone has their thoughts about winter but instead of focusing on the negative, let's make a point to remember all the happiness that the winter brings as well!

 

xoxo

Lisa

Source: http://www.eatingwell.com/nutrition_health...

The Healthy Bride

I am SO excited to announce the launch of my new Bridal Wellness Coaching services!! This idea was inspired by MY wedding photographer and good friend, Lauren Mudrock. We had just attended a local networking event in King of Prussia together and were discussing ideas for both of our businesses. I love bouncing ideas around with her. She is such a creative women and her ideas truly mean so much to me. As we were walking back to our cars, Lauren looked at me and said "Lisa, why don't you market your business to brides." I looked at her like she had just told me I won a million dollars. I immediately got so excited! It was such a huge "ah ha" moment for me. At that moment I knew that this is exactly what I am meant to do!

As some of you may know, I will be getting married in May 2017. I love everything about planning a wedding! But I, also, know about the stressors that come along with it as well. I want every bride to enjoy every moment of planning their wedding without feeling overwhelmed and stressed. My goal is to help brides achieve their ideal weight for their big day and to feel their best not only physically but emotionally. I will push you! We will work together and achieve all of your health goals!

My Bridal Wellness Coaching services include:

  • A FREE health consultation where we will discuss what your health goals are for your engagement and long-term.
  • Twelve, 60 minute holistic health coaching sessions where we will implement a healthy diet, exercise and calming meditation practices to help relieve any stress especially closer to the wedding.  
  • A full pantry makeover.
  • A guided supermarket tour to help you know what foods are healthy and what foods to stay away from while grocery shopping.
  • Unlimited email, text or phone call support. I will check in with you 2-3 times per week to make sure you are on track!
  • Free resources such as articles, handouts, healthy recipes etc.

Lauren recently wrote this online and I wanted to share this with you. Every bride should feel beautiful and genuinely happy in their own skin and mind on their wedding day and during their engagement.

As a wedding photographer, I really want all of my brides to focus on making their wedding day as flawless and memorable as possible, especially when faced with the stress, fears, and insecurities that come with it. And the key to doing that is not what you think.

It’s NOT about everything going according to plan. It’s about feeling beautiful and genuinely happy in your own skin and mind, even when faced with the not-so-pretty side of wedding planning.
THAT is the key to a flawless wedding day.

I’m really proud that one of my own brides, Lisa, has decided to focus her energies into helping other brides-to-be get into the best physical and mental shape for their wedding day.

If you’re feeling a lot of negative stress surrounding your wedding day and need a productive and healthy outlet, follow this link to get back on the track that’s right for you :)
— Lauren Mudrock Photography

If you are interested or know of a bride-to-be that may be interested, contact me at Lisa@livingbeyondfood.com. Mention that you saw this blog and receive 10% off Bridal Wellness Coaching services!

Every bride deserves a lifetime of happiness! Let happiness and health start during your engagement:)

 

xoxo 

Lisa

Accomplish Your Goals!

Setting goals is an extremely important and necessary part of life. Each one of us sets goals each and every day (sometimes we may not even realize it). Whether we decide to achieve and follow through with them is another story. Sadly, 92% of people fail to achieve their long term health goals. We all have done it. We have set a goal and then made up excuse after excuse not to take the steps to achieve it. Slowly that goal becomes a nice idea or a faint memory. Have you ever set a goal with another person? Was it easier to achieve? Of course. That other person holds you accountable for your goals and helps you along the way. You aren’t alone in the journey. As a certified holistic health coach I am here to be that accountability partner to aid in successfully achieving your health goals. I am a coach, a mentor, an educator, a friend, a leader and a supporter. I am here to help you become one of the 8% of people that stick to and achieve their goals.

 

What is a certified holistic health coach? Well, it is just that, a coach. So many people set health goals for themselves and don’t know how to get from point A to point B. Some people have had goals for years! But that is the problem, it is just a goal right now, they haven’t taken any steps to achieve that goal. What is the point of setting a goal if there are no steps taken to achieve it? That’s where I come in. I am here to help individuals set and/or accomplish health goals. Whether it be losing a few pounds, reducing food cravings, lowering cholesterol, solving digestive issues, increasing sleep, training for a marathon, maximizing energy etc. You name it, we will solve the problem and tackle that goal (or goals) together. I am a coach, mentor, educator, friend, leader and supporter. I provide unlimited support 24/7. Seriously though, I tell my clients to call, text, or email any time! If they need motivation to get moving and take a walk, I will walk with them (if they live close enoughJ). If they need a little motivation throughout the day, I will text, email or call them. If they need to meet up outside the office to talk about something that has been bothering them, I will. I share in the happiness that others get from achieving their health goals and I am there every step of the way.

So, what makes me a “holistic” health coach? Being holistic means that I take a look at all aspects of a person’s life and see how they are connected. Food, relationships, physical activity, career, and spirituality are just a few areas that I focus on. I help connect the dots between all the pieces of your life and your health. What in life is making you unhealthy? It could be a simple answer or, many times, it is something that someone may have never thought was a problem.

There is no greater feeling as a coach and client than when we have established a goal and accomplish it together! My job and my passion is to make the world a healthy and happy place. That will only happen if each one of us makes a conscience decision to ACHIEVE OUR GOALS!

 

XOXO

Lisa