3 tips to keep a positive perspective

As you know, I'm here in Costa Rica (I have since returned) with my Prometido (fiance').  We just flew (in one of those tiny little planes where you see your life flash before your eyes) into Manuel Antonio from Arenal Volcano area.  Costa Rica is a beautiful country and I've never met nicer people in my entire life - granted I grew up in New York so my comparison is a bit skewed, sorry New Yorkers but youz' guys are not the kindest bunch. For anyone even contemplating visiting this country, my advice is to get on a plane as fast as you can.

 

This morning we were sitting on the beach when a woman walked over to us selling various little gifts.  We quickly said no thank you but it was almost like she didn't hear us, continuing to bargain with herself. Instead of buying, I wound up talking to her for a half hour.  Although I don't consider myself to know Spanish well, we are able to hold a pretty decent conversation.  

 

She told me that she actually lives in Nicaragua with her four children, but every few weeks her husband and her take a 14-hour bus ride to the beaches of Manuel Antonio where she sells her crafts and he sells coconuts.  She explained that there is no business in Nicaragua and she's not a Costa Rican citizen so she can't work in the hotels.  I asked her about school and she said she started studying but it was too expensive so she couldn't continue.  I know this sounds like the typical sob story to get me to buy her products, but I already told her I had no money with me.  After a few minutes it truly felt like two gals chatting it up over coffee.

 

She wound up asking me how old I was, and when I told her (31, I ain't ashamed) she exclaimed "me too!".  We compared birthdays, she showed me pictures of her kids, gave me a hug and thanked me for talking.  As she left, my heart sank.  We are the same age.  This woman travels 14 hours on a bus so she can sweat her ass off walking up and down the beach making $4 for a bird whistle.  She does this to feed her four children, who live with their grandparents in god knows what type of "house".  The thought kept running through my head: we are the same age.  I am here vacationing on the beach and she is worrying about feeding her children.

 

I, on the other hand, worry about missing that end of day spin class because of downtown traffic, whether or not my newest online purchase will fit (ugh how annoying if I have to return it), if my conscious eating workshop will fill up or not.  I've heard your worries as well.  We are all worried about losing that last 5 pounds, whether getting pregnant in December means we will be too hot by our 8th month, what school district to send our kids to and so on.

 

I don't mean to diminish our experiences, I just want to provide a little perspective. In fact, I met this woman because I needed some perspective.  We get so caught up in the nucleus of our day to day, we forget what is truly important.  Health is important, thigh gap and the last five pounds are not.  Happiness is important, things are not.  The present moment is important (in fact it's all we have), the past is not.  

 

I think that I work very hard in my job, but the next time I have a scheduling conflict, a computer glitch or any difficult situation that comes up, I am going to remember this woman walking up and down the beach, hustling to provide food for her family.  I am going to be grateful for everything I have instead of being stuck in the cycle of always wanting MORE.  I commit to practicing this so that I can be the teacher for you, and allow you to feel more peaceful and happy with where you are at this very moment.  

 

I have no idea why, but I felt a connection with this woman.  Her determination and drive were so inspiring, I'm sure she has no idea how much she has touched me.  I'm sharing this so she can touch you too.  She has so much more power than she will probably ever realize.  

 

There is a saying in Costa Rica, "pura vida".  It means simple life, no stress, easy living, no worries.  What a great motto to live by.  When you feel anxious or stressed, repeat this mantra to yourself and ground yourself in the present moment.  All is truly well if we trust the flow of life. 

 

Take a deep breath, pura vida.

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3 tips to keep a positive perspective:

1. Keep a gratitude journal

We've heard this before and it sounds like a great idea....but, ummm...we haven't done it yet. I've kept a gratitude journal for years and it is an amazing way to pull yourself out of a bad mood. Try committing to it for a week using the "notes" section on your phone and see how it helps you. If you have kids, get them started early and bond by doing it together before bed!

2. Do something for someone else

That homeless person with the dog that you pass every day in your cozy car on the way to work; go grab him/her some dog food, make eye contact and acknowledge that person. Whether it's a small or grand gesture, getting out of your own bubble creates instant gratitude. Gratitude is the only attitude!

3. Flippin' the coin

When you are feeling stressed about something, say the statement "I feel stressed about..." And then reverse the statement (hence flipping the coin). Find a reason why the reverse of your statement is true in order to neutralize your stress and keep a grasp on your positive, kick-arse perspective.

Example:

 "I feel really stressed about a rock hitting my windshield. Now I have to stop my entire day to get it fixed, what a waste of time and money."

Flip the coin!

"I'm really grateful that I have a car and that nothing major happened to put my health in jeopardy. I'm happy to fix and maintain my car because I understand things just happen, and maintaining my car reflects my willingness to get things done and take care of the things that are important to me. I love my go with the flow attitude!"
 

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Recipe of the Week:

Daikon Noodle Salad


 

Ingredients:

1 daikon radish
1/4 cup chopped cucumber
2 carrots peeled and chopped
2 tablespoons chopped cilantro
2 tablespoons dried mulberries (or cranberries)
2 tablespoons coconut vinegar (or apple cider vinegar)
1 tablespoon coconut nectar 
1/4 wedge of lime juice
1 teaspoon red chili pepper
1 teaspoon grated ginger
1/4 wedge of lime for garnish
 

Directions:

Peel daikon and use a spiralizer to create noodles. Soak daikon in a warm salt water bath for 15 minutes. (This removes the bitterness and softens the noodles.). Chop remaining veggies. In a small bowl, whisk together the dressing ingredients. Plate the daikon noodles and then the veggies and mulberries. Garnish with cilantro and lime. Pour dressing on top and grab your chopsticks.

Follow these tips and feel amazing on vacation!

Our Hidden Gems for

Keeping it Together on Vacay



1.  The morning is the most important time of the day 
 
Your intentions are most powerful in the morning – make an intention for what you want the day to be (adventure and relaxation vs. eat fest)
 
Exercise first thing in the morning or else odds are it ain’t happenin’…don’t go to the gym, you are on vacation!  Do something relative to the trip that is active (walk/run on the beach, go for a hike etc..)
 
Eat a healthy breakfast to set yourself up for the rest of the day.  Amongst the buffet, there are always eggs and fresh fruit.  Hardboiled eggs are the best choice because there is added oil in the omelets
 
 
2.  Choose one: booze or sugar (or NONE!)
 
If you want to drink, don’t do the desserts – it just too much darn sugar
 
Sugar will weaken your immune system making it easier for you to acquire travel related “bugs”… it also feeds the bugs, bacteria and parasites
 
Sugar causes fatigue and who wants to feel crappy on vacation!?
 
 
3.  Press the reset button, not the tap out button
 
We tend to look at things as black or white.  Once we start eating off the wagon, the thought crosses our mind “eff it, I’m on vacation and I already messed up, I’ll just detox when I get back home”.  TAP OUT! 
 
Instead… press the reset button for the next meal and commit to yourself that you will RESET and eat in a loving way to your body.  You stay tapped in (to mind-body consciousness) and have a better experience while you are away


4.  Anything that is too rigid breaks!

After our seven day yoga retreat full of super-healthy vegetarian meals (no free treats!), this guy left the airport and headed staight to P. Terry's for a burger and fries. Allowing yourself some leeway to have a little bit of this or a few bites of that while vacationing will prevent the pendulum swing once your are back in the real world :)



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Recipe of the Week:

Tropical Chopped Salad



Ingredients:
4 oz. cooked wild-caught shrimp
1/4 mango, diced
1/4 avocado, diced
1/4 cucumber, diced
1/2 red bell pepper, diced
1 tbsp minced red onion
1/2 tbsp lime juice
1 tbsp mayo
1/4 tsp ground cumin
Sea salt and pepper, to taste
Fresh cilantro, chopped

Directions:
Place the shrimp, mango, avocado, cucumber, bell pepper and onion in a bowl. Toss to combine, being careful not to smash the avocado. Add mayo, lime juice, and cumin, and sprinkle with salt and pepper. Stir gently and let rest for 5 minutes.

Photo and recipe courtesy of
 http://www.theclothesmakethegirl.com/2012/03/08/tropical-chopped-salad/

What's worse than feeling fat in a bathing suit?

    

As I write this, your Nut Wiz crew is heading on vacation!!  Kathryn is going to the Bahamas to get married and I am off to Costa Rica for a week of adventure and relaxation! As I pack for this trip, I am reminded of all the times in the past I went on vacation, aka “eat fest” of the year and came back feeling sluggish, pudgy, constipated and depleted.  You know it well, diet and restrict yourself as much as possible to look skinny for your vacation only to have packed on about twice as much as you lost when you return. Am I right?!  Amma right?!

It finally hit me after one vacation that I was fooling myself into thinking that taking a break from my normal routine and work schedule also meant taking a break from my “diet”.  The problem isn’t taking a break from a diet (because if you are on one, then I certainly recommend taking a break); it’s in believing I was on a diet in the first place. 

Most of you may have come to this realization (profound yet sad as my inner, gluttonous fat kid slowly dies) that what begins as rules or a 10 day-detox should slowly morph into a set of eating principles that continue to gently guide you for the rest of your life.  Avoiding dairy, limiting processed foods, saving dessert for special occasions… this is no longer my diet but a belief system through which I find my vitality, happiness, confidence and peace of mind.  There is a tremendous shift that occurs when you realize that conscious eating is a practice that never leaves you, and treating your body with respect is a 24/7 lifelong commitment. 

This doesn’t mean I won’t go on vacation and try the local fare, enjoy a dessert with my honey, and I would hope that Kathryn gets a little wedding cake shoved in her face (lovingly, and no cake up the nostrils b/c that gives me the willies).  I will however commit to honoring my body every day for the rest of my life and that extends to my vacations as well!  Stay tuned for next week’s newsletter where I will share my top three gems for keeping it together on vacation!

Arrivederci my wisdom seekers! 

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Recipe of the Week:

Avocado Coconut Smoothie
(so you can feel like you're right there with us on vacation!)

Ingredients:

1/2 large avocado
1/2 frozen banana
2 cups fresh raw spinach or 1 tbsp Paleo Greens
2 tbsp shredded coconut or coconut butter
1/2 cup frozen berries
1 scoop grass-fed vanilla Paleo Meal protein powder
approx. 8 oz unsweetened coconut milk (in the carton, not the canned Thai coconut milk).
1 tbsp chia seeds or 1-2 tbsp Paleo Fiber 

Directions:

Place all ingredients in a blender and process until smooth. Start with less liquid then add until desired consistency is reached.

Are you bored to death...with your snacks?

Hot off the press! 
Grab a copy of the May edition of Austin Fit Magazine for Carly's article Make Happiness Your Cardio (p. 44)

  


 

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There are some days where a piece of fruit and handful of nuts are as unappealing as scooping the kitty litter.  



We've come up with these enticing snacks to get you out of the monotonous and ever-available fruit and nut combo. 

 

 

Roasted Chickpeas

 

Ingredients:

1 15-ounce can garbanzo beans, drained and rinsed
1 1/2 tablespoons coconut oil
Sea salt
Freshly ground black pepper
Chili Pepper

Directions:

Preheat oven to 400F. Lay paper towel on a baking sheet, and spread the beans over. Use another paper towel to gently press and absorb the water on the beans. Roll the beans around with the paper towel to also remove the thin skin from any of the beans. Discard the paper towels. Drizzle the melted coconut oil over the beans and use your hands or a spatula to toss around and coat. Season with spices. Roast for 30-40 minutes until the beans are a deep golden brown and crunchy. Make sure that the beans do not burn.

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"Caprese salad"

Ingredients:
Tomatoes, chopped
Basil, chopped
White onion. thinly sliced
Avocado
Balsamic vinegar
Extra Virgin Olive Oil
Sea salt and pepper

Directions:

Place tomatoes, basil, avocado and white onion in a bowl. Season with sea salt and pepper and drizzle with olive oil and balsamic vinegar.

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Green juice

 

Here are a few of our favorite concoctions. Remember to use a 3:1 ratio - 3 veggies to 1 fruit.
 

Cucumber - kale - celery - turmeric - ginger - apple
 

Lime - cilantro - celery - cucumber - jalapeno - spinach
 

Romaine - kale - endive - spinach - broccoli stems - cucumber - strawberries - basil
 

Cucumber - celery - mint - kale - lemon

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Chia Pudding

Ingredients:

2/3 cup chia seeds
2 cups unsweetened almond or rice milk
1/2 teaspoon pure vanilla extract
2 tablespoons currants or chopped dried figs or dates
2 tablespoons unsweetened coconut flakes

Directions:

Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.

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IF you have no time (that was a trick statement, of course youhave time to invest in yourself!), you can find the store bought version of a few of these...

The Good Bean Roasted Chickpeas



Whole Foods Salad Bar



Suja cold-pressed juices (the green ones are our fave!)

Chia Pods


Note: we prefer that you make your own chia pudding as the store-bought version has quite a bit of sugar :)

 

Remember, a snack is just a small meal, so if you are near a Whole Foods, Wheatsville Co-op, or Central Market hot bar, then the world is your oyster!