Thank YOU! And 2017’s Best Of List.

Thank you, thank you, thank you!

Thank you for being part of A Better Way Wellness. Thank you for helping me share real, truthful, and action-oriented health information. Thank you for making living a happier and healthier life a priority.

It’s been a year for the books and I wouldn’t be doing what I  am truly passionate about without you.

Thank you.jpg

So THANK YOU!

And as a small token of my appreciation, I am giving you a list of my most popular posts this last year.

It’s A Better Way Wellness’ Best Of 2017 List. It’s short, sweet, and full of health boosting tidbits. So have at it!

1. How to Use Supplements to Boost Happiness

If you want to be happier and want supplements to give you a boost, this is the post of you.

2. Healthy Happy Hour Part I and Healthy Happy Hour Part II

Do you love happy hour? And love feeling great? If so, click the links above to find out how.

3. How to Burn Fat in 15 Minutes

Who doesn’t want to burn fat fast? I know I do . . . if you do, too, check out this one.

4. How to be Happier at Work

Do you want to feel better and happier in the workplace? If this is you, I have actionable tips to help.

5. The Smoothie that Tastes Like Dessert, But Feels Like Medicine

Yes, please! Recipes that taste rich and luxe, but make you “feel like a million bucks” are my favorite. This one is easy-peasy. Give it a try!

6. My Fall Beverage Secret: The Sunshine Latte (Recipe Included)

I know it’s not technically fall anymore, but the Sunshine Latte will still please your mouth, mind, and body.

7. The Truth About Chocolate (& the Best Way to Eat It)

Chocolate lovers rejoice! Chocolate is GOOD for you and I show you the best ways to have it in this post.

8. 5 Products to Change Immediately to Decrease Exposure to Carcinogens and EDCs

Consider a New Year's resolution around this one. Swap out one (or all!) of these products to protect yourself from carcinogens and endocrine disruptors.

Are You Making THESE Smoothie Mistakes?

The Case for Smoothies

Are you looking for something that tastes delicious, is easy to digest, and packed full of nutrients? If so, smoothies may be just what you are looking for.

Last week we uncovered the truth about juice. Read more about it here.  

Smoothies are an excellent alternative to juice. This is because they have the pros of juice (easy to drink and digest) with few of the cons.

When you juice, you remove much of the fiber from the fruit and vegetable ingredients. Remember, fiber helps keep your digestive system moving and stabilizes blood sugar.

When you make a smoothie, you retain the beneficial fiber. You also keep your portions in check.

Smoothie .jpeg

Not All Smoothies are Created Equally

Smoothies, like most food, can vary dramatically based on how they are prepared.

I commonly work with people who think they are making wonderfully nutritious smoothies. But when we get down to the details, we discover their smoothies are full of sugar and keeping them from their health goals.

I don’t want this to happen to you! So I compiled the top 5 smoothie mistakes I see people making.

Keep reading to make sure you aren’t making one of these very common mistakes.

Smoothie Mistake #1: Using dodgy protein powders.

This is the MOST common smoothie mistake my client’s make.

Most protein powders do NOT do you any favors.

Basically, the vast majority of protein powders are over priced and ultimately underperform. They are filled with strange protein sources and even stranger additives. Plus, most taste gross. Or the gross taste is masked with tons of sugar or artificial sweeteners (both wellness sabotagers).

There are a few exceptions, but you have to really be purposeful in your purchase.

Still looking to add protein to your smoothies? No problem. Try these whole food protein options:

  • Hemp seeds
  • Chia seeds
  • Nuts
  • Dark green leafy vegetables
  • Pumpkin seeds
  • Silken tofu

Smoothie Mistake #2: Adding fruit juice instead of whole fruit.

It’s tempting to add sweet fruit juice to your smoothies. However, fruit juice adds a whole lot of sugar to your smoothies without the help of blood sugar stabilizing fiber.

Instead of adding fruit juice, add whole fruit! That way you get the great taste and the beneficial qualities of eating the whole food.

Smoothie Mistake #3: Forgetting the green vegetables.

Does the idea of adding spinach or kale to your smoothie gross you out?

It shouldn’t.

A handful or two of green leafy vegetables adds serious nutrition without taking away from the taste.

Does the idea of drinking a green colored smoothie make you cringe? If so, add some dark colored fruit (like blueberries) to mask the color. This is also a great trick for sneaking vegetables into children smoothies.

Smoothie Mistake #4: Using yogurt as the base.

Many smoothie recipes use yogurt as its base.

Why’s this a mistake? There’s so many reasons I could devote an entire post to answering this. Bottomline: most yogurts are full of sugar and odd preservatives that don’t do you any health favors.

If you crave a creamy smoothies, use alternatives to yogurt to get the consistency you desire. Nut milks (like almond or cashew), hemp milk, or flaxseed milk are all great options. Also adding a handful of nuts or a tablespoon of nut butter can up the creamy factor.

Smoothie Mistake #5: Buying expensive premade smoothies.

Store or restaurant smoothies, while tasty, can cost $7 or more per serving. If you’re drinking one day, that’s $49 a week or nearly $2500 a year.

You can easily make homemade and nutritious smoothies for a fraction of the price. And to save time, you can blend up a few at a time and drink them over the next few days.

Good for You Smoothie Recipes?

Looking for mistake-free smoothie recipes? Check out my smoothie recipes.

Glow Getter Smoothie

Skye’s Detox Smoothie

A Better Way Breakfast Smoothie (from The ABC’s of Wellness)

Sending you health, light, and love,

Skye

Skye's 5-Minute Fresh Blueberry Salad

Farmers Markets are in full swing right now.

Which you know, I adore.

All the fresh produce, music, and sunshine — it’s completely my jam.

That’s why last week I shared the post Expert Farmers Market Shoppers Always Do These Things.

And to celebrate the season — and one of my favorite berries — I am sharing a wellness boosting Farmers Market salad.

I adore berries — especially blueberries. In season blueberries are tough to beat and are one of nature’s special treats – sweet, juicy, full of beneficial nutrients.

I have yet to meet someone who doesn’t care for a fresh and seasonal blueberry. Eat them plain as a light snack or dessert, add to smoothies for an extra boost, infuse them into lemonade for a summery refresher.

In terms of health benefits, blueberries are chock full -- anthocyanin, catechins, antioxidants (oh my!).

Remember my post on Eating Your Way to Calmness? Blueberries were featured.

And a great way to enjoy them is in freshly made salad!

This recipe was an unlikely discovery from a few years ago.

I had just flown back from a cross country speaking engagement and hadn’t been to the grocery store. Hungry and impatient, I wanted lunch immediately, if not sooner (I was verging on what my husband describes as hangry).

I looked in the fridge and only had a few supplies. Hmmm. Spinach. Blueberries. That, combined with my pantry staples, was enough to whip up something. I quickly chopped, stirred, and mixed.

When I sat to eat? Delicious! An accidental success (aren’t those the best kinds)? I liked it so much, I made it three days in a row.

The Recipe

P.S. Do you want to learn what expert Farmers Market shoppers always do? If so, check out this post!

Happy eating,
Skye

Healthy Holiday Mocktail

Happy holidays! Whether you celebrate Christmas, Hanukkah, Kwanzaa, or something else entirely, the holiday season is upon us.

And who doesn’t love a specialty drink to celebrate?

Whether you are hosting or heading to someone else’s fete, having a specialty drink to share is a festive way to celebrate.

Most specialty drinks (cocktail or mocktail) may taste good, but are filled with artificial colors (many of which are known carcinogens) and high fructose corn syrup (linked to ADHD, type 2 diabetes, and obesity).

The solution? My pomegranate spritzer — an easy, delicious, and homemade alternative that uses 100% pure fruit juice and a touch of natural sweetener.

Because I know this is a busy time of year for you, I’m getting right to the recipe.



Cheers and happy holidays!

 

3 Recipes to Get Your Detox On

Now that you’ve thoroughly enjoyed your (well deserved) Thanksgiving holiday, it’s time to get back to business! If you feel like your belly could use a little detox to get back on track, you are not alone. Feeling a little bloated? Or like your clothes are a smidgen tighter than they ought to be? If so, I’ve got you! I’m giving you three recipes that will leave you feeling healthy, happy, and detoxed. Did I mention they taste great, too? I call this a win-win-win!


1. Skye’s Detox Smoothie

This smoothie is packed full of nutrients, protein, antioxidants, and omega-3s! And the best part is it tastes naturally sweet and can be a breakfast, snack, or dessert.

Also, I’m loving my new Glass Dharma reusable glass straws (a gift from my husband). These beauties can be used for hot or cold beverages and are dishwasher safe (a necessity in my household).


2. The Oh She Glows Eat Your Greens Detox Soup

I LOVE this soup recipe! It takes 20 minutes to make, tastes amazing, and is full of vitamins, greens, and anti-inflammatory spices. It’s included in the original Oh She Glows cook book. If you don’t have it, head over to Vegan Miam’s blog for the full recipe.



3. Quinoa Collard Wraps from The Sprouted Kitchen

This is the perfect recipe for lunch or dinner. Fresh collards filled with quinoa, tahini, carrots, and more deliciousness. They transport well and are a snap to make. The recipe is from The Sprouted Kitchen (an amazing cook book). However, Golubka Kitchen’s blog has the recipe posted here. You can thank me later for this one!


This week I encourage you to try one (or all three!) of these quick, delicious, nourishing, and detoxing recipes. Your body will thank you.

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My Fall Beverage Secret: The Sunshine Latte (Recipe Included)

In my neck of the woods, fall is here! Frost in the mornings, sun in the afternoon, and the crunch of leaves beneath my feet.

This is the time of year I ache for something comforting to drink.

Something creamy and warming that leaves me feeling my best.

I know there are so many coffee lovers out there, but personally it leaves me feeling jittery and dehydrated (see more info on caffeine and the body here). Chai tea has the spice and flavor I desire, but I often find it too sugary. I adore matcha tea, but I’ve been looking for something new that feels more like fall to me.

Enter the Sunshine Latte. Named sunshine for its golden color and the warm feeling it leaves you with.  

The Sunshine Latte is my take on a turmeric tea latte. It is creamy, naturally sweetened, and full of warming spices. And has the health bonus of being beaucoup anti-inflammatory. A win-win-win in my book.

The best news? You probably have all the ingredients in your spice drawer and pantry.

If you are ready to try something new, healthy, delicious, simple, and homemade, give the Sunshine Latte a try. It won’t disappoint.



There you have it: my favorite fall beverage: The Sunshine Latte. Now that you’re in the know, share the recipe with your favorite person. Because we can all use a little more sunshine in our lives.

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xx,
Skye

 

Try This, Not That: Healthy Swaps for Your Favorite Drinks

As detailed in last week’s Wellness Blast (Not signed up? Use this link to join), this month I am making a conscious effort to simplify.

Life. Food. Wellness. Movement.

And it got me thinking — what are simple switches you can make that will make you feel better and be healthier?

Ideas started FLOODING and so begins a multiple-week series devoted to healthy, simple, and delicious swaps for your favorite foods. This week is all about beverages! Be advised snacks, breakfasts, and desserts will be coming soon.

Instead of a Vanilla Latte . . . Try a Matcha Latte

If you indulge in a vanilla latte, my guess is you are jonesing for an energy boost and sweet sensation. Coffee, while delicious, can actually leave you feeling more tired later in the day. And the energy you get from coffee is often frenetic and not the type you truly want.

The swap? A matcha tea latte. This antioxidant-packed treat is a Japanese staple. It gives you controlled energy, without the late in the day low.

Three ingredients added to a blender (or stirred vigorously) is all you need. My easy matcha tea latte includes:
8 ounces of nut milk (almond is my favorite for the recipe), steamed
1/2 tsp matcha powder
10 drops of liquid chocolate stevia

Instead of a Caramel Macchiato . . . Try Organic Coffee + Natural Creamer + Maple Syrup or Honey

See above re: caffeine and sugar.

Instead, try organic coffee with a natural creamer. For sweetness, try Grade B maple syrup or honey.


Instead of 7-Up . . . Try Lime La Croix

If you are a sucker for 7-Up and love the combination of carbonation and citrus, I have excellent news for you. Lime La Croix! This flavored carbonated water is free of sugar, preservatives, calories, and artificial sweeteners.

Whole Foods sells these by the can so you can test one out before committing to a whole case.


Instead of a Chai Tea Latte . . . Try a Turmeric Latte

In college, my go-to drink was a chai tea latte (served steaming hot in the winter and over ice in the summer). It wasn’t until much, much, much later I realized everything IN those chai tea lattes. A grande chai tea latte from your favorite coffee shop contains MORE sugar than a Snicker’s bar. Eek!

Now I have found an amazing, spicy, wellness-enhancing substitute for my beloved chai. Say hello to the turmeric latte.

This super simple latte can be made at home in minutes. Imagine warmed almond milk, mood-boosting spices, and raw honey blended together with a little froth on top. Perfection.

I love these so much, I can’t stand the thought of not sharing these with you. If you are a chai-lover, you won’t be disappointed.


Instead of Premade Margarita Mix . . . Try My Margarita Cocktail

Store-bought drink mixes are notorious for three things: 1) being full of calories,  2) being more unnatural than Joan Rivers’ face, and 3) tasting gross. If you’re going to enjoy a drink, I say make the best drink you can.

Make your own margaritas! Really, it is quite simple. Want some inspiration? Check out my margarita cocktail recipe.


Instead of Drinking Water from a Plastic Water Bottle . . . Try a Glass or Stainless Steel Water Bottle

We could really talk about this for hours. Bottom line: plastics contain harmful endocrine disruptors that you should avoid. This is not hippie voodoo. There is strong scientific evidence to support this.

Do yourself a favor and invest in a reusable water bottle made from glass or stainless steel. My favorite glass bottles are from bkr. And I was recently gifted a Hydroflask I adore.


Instead of Diet Coke . . . Try La Cola La Croix

A simple switch for Diet Coke also comes from our friends at La Croix (no, I am not paid by them). Try their La Croix La Cola. Free of calories, sweeteners, and sodium. It has natural cola flavoring, sans sugar and carcinogens.


Take the Simple Switch Challenge

Pick one of these switches and trial it this week. Give it three tries before you make a final decision. If your palate is used to a regular Coke, it may take a time or two to get used to the natural flavor of La Croix La Cola. And if your tastebuds are expecting a chai tea latte, you may need to try the turmeric latte recipe a handful of times until it pleases your palate. That is perfectly normal, and actually a good thing. We are resetting your palate to enjoy healthier options that leave you feeling (and looking) great.

Loved this post? Stay tuned for next week!

 

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xoxo,

Skye

 

Healthy Happy Hour - Part II

In case you missed it, last week focused on hosting At Home Happy Hour (including one of my absolute favorite recipes). And it sparked some great questions, especially about alcohol.

So Healthy Happy Hour Part II will be devoted to the controversial topic of alcohol. This is an area many writers shy from, but I feel it is important to share the facts so you can make the best and most educated decision possible.

I want to take a moment and acknowledge people’s comfort and relationship to alcohol vary greatly. We each have our reasons and that is perfectly fine.

My goal is not to change your mind or convince you to start/stop drinking. My goal is to present you with the current evidence and data surrounding alcohol use so you can decide for yourself. Because as I detail, there are two sides to every coin.

The Alcohol Paradox

I suspect you've been exposed to what I call the alcohol paradox. At times, you may read in the news alcohol has heart healthy benefits (hello, red wine). Other times, you may hear alcohol has deleterious effects. So which is true?

Both.

Let me explain.

Alcohol: Friend?

Several studies aimed to determine the health impact of alcohol on heart disease. The verdict is light to moderate alcohol consumption decreases the risk of heart disease by 40 to 70% (more on definitions of light to moderate below). A 40 to 70% decrease is certainly significant.

Alcohol: Foe?

Alcohol consumption, even moderate, is shown to increase the risk of certain cancers. The more one drinks, the higher the risk. Increased risk of colorectal, oral cavity, liver, and esophagus cancer is linked to alcohol consumption. In women, breast cancer risk increases, even with light alcohol consumption.

Other deleterious effects? Alcohol is associated with increased blood pressure, violence, and suicide rates.

Heavy Drinking and Binge Drinking

Heavy and binge drinking is associated with increased death. Enough said.

Which Type of Alcohol is Best?

There is no current definitive answer to which type of alcohol is best. With the current evidence, it appears wine is associated with the most beneficial effects. However, there is evidence to suggest beer is also beneficial.

Be mindful of mixers that can sabotage your health. Sugar, high fructose corn syrup, and other wellness sabotagers can be hiding in your drinks.

What Defines Light, Moderate, and Heavy Alcohol Intake?

Definitions of alcohol intake categories can vary. The following are general definitions.

And what defines a drink? In the United States, one drink is 14 to 15 g of alcohol. This translates to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof liquor.

To Drink or Not to Drink

The decision to drink is entirely a personal one. You know your personal and family history the best. Combine that with the evidence I provided and you can make an educated decision on whether to drink or to abstain.

The Healthy Happy Hour Drink: With or Without Alcohol

To help you round out your At Home Happy Hour menu, I am providing you with a signature drink recipe. It nicely complements last week’s Perfect Guacamole and 3 Ingredient Tortilla Chips. This one can be made with alcohol or without, to your preference.

GRAPEFRUIT MARGARITA COCKTAIL OR MOCKTAIL (aka with or without alcohol)

Serves: 2

Ingredients

1 cup fresh grapefruit juice

1/2 cup fresh lime juice

2 Tbsp raw organic honey

1 cup ice cubes

EITHER: 1/3 cup tequila (please, please, please don’t skimp on quality) OR 1/2 cup sparkling water/club soda

Coconut or date sugar to rim the glasses

  1. Combine all ingredients in a pitcher and stir well.

  2. Sugar the rims of two glasses. Do this by putting a small amount of coconut or date sugar on a plate. Wet the rim of an empty glass by dipping in water. Then dip the rim into the plate with coconut or date sugar.

  3. Add half the ice to each glass. Pour liquid over the top and serve immediately.

Cheers (with your alcoholic or non-alcoholic drink) and enjoy the holiday weekend!

xx,

Skye

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Healthy Happy Hour - Part I

One of my best friends in Seattle loved her Friday afternoon happy hours. They were a chance for her to catch up with her friends, celebrate a week of hard work, and dress up a bit. Then life circumstances changed and she could no longer make it to happy hour.

Give me a problem and I’ll give you ten solutions. The solution for this situation? I developed At Home Happy Hours.

Me being me, I immediately signed up for a Groupon bartending class and had a blast learning to make martinis, margaritas, and mojitos, plus learned how to pour the perfect shot.

A week later I showed up at her door armed with drink making supplies (alcoholic and non-alcoholic), homemade snacks, and a big smile. We lit her glassy babies, turned on some tunes, and I became bartender for the night.

My friend was skeptical at first, but after one week she was sold. We realized At Home Happy Hours were even better.

The reasons?

One, the drinks were higher quality. They tasted better, were made of superior ingredients, and were free of weird syrups, artificial colors, and cheesy neon straws. Plus we knew exactly what was going into each of them.

Two, the snacks were WAY better. Tasty, homemade, organic, and that actually left us feeling better (not worse, the way many happy hour menus do).

Three, it was cheaper. Have you seen the markup on drinks? I’ve seen a bottle of $6 Mirassou wine selling for $30 at a restaurant! Highway robbery, I tell you.

Four, they didn’t ruin our health goals. We both led healthy lifestyles and I secretly detested happy hour drinks (I usually ordered something alcohol free) and food (too oily and salty). I went out for happy hour for the conversation and fun, not for the food and drink. In fact, the food and drink often left me tired, bloated, and regretful (Why did I eat all those fries? They didn’t even taste good!).

Our At Home Happy Hour was full of laughter, fun, and left me feeling better physically and mentally. Ever since the inaugural At Home Happy Hour, I have been a loyal devotee.

So if you like the idea of a healthy At Home Happy Hour, here are the steps to ensure success.

Healthy Happy Hour Step 1

Get the word out. For your first run at this, I suggest inviting a few close friends. People you love, that love you, that don’t stress you out. Because this is supposed to be fun, not worrisome.

Healthy Happy Hour Step 2

Secure a playlist. Not quite your thing? Outsource it to a guest with great musical taste. My husband is the guru in our household and I put him in charge of most things musical.

Healthy Happy Hour Step 3

Pick your drinks and snacks. I suggest picking a theme. You could go Italian with Aperol spritzes (can easily be made virgin) and bruschetta kabobs or flatbread. Mexican with fresh squeezed grapefruit margaritas and homemade chips and guacamole. Or even simpler, you can go for a red and white wine with cheese and baguette.

Healthy Happy Hour Step 4

Prep as much as you can the day before. Enough said.

Healthy Happy HourStep 5

Enjoy your drinks and snacks with those you love. And decide who’s hosting next time!

To help you get started on your first At Home Happy Hour, I’m sharing two of my most precious recipes: homemade tortilla chips and guacamole.

I am a guacamole aficionado — one could say I have a mini obsession. I’ve spent years trying, testing, and perfecting guacamole recipes. Some are too spicy, others too salty. This recipe, which is short on ingredients but big on flavor,  is just right. Perfect, really.

NOTE: Please, please, please don’t be intimidated by the idea of homemade chips. You will be SHOCKED at how easy they are to make. Instead of store-bought chips (full or strange ingredients and preservatives), you can quickly and simply whip up a homemade batch that will impress your friends (and your tastebuds).

The Perfect Health Happy Hour Recipes



Now It's Your Turn

 

So there you have it! Two recipes to help you host your first At Home Happy Hour. I would love to hear your At Home Happy Hour success stories. Snap a picture and use the hashtag #abww.

Want to make someone's day? Share this post with a friend that would love At Home Happy Hours!
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Cheers,
Skye

My 33 Truths About Wellness (And a Special Receipe Treat with Truth #33)

August is a month of celebration in my family. In fact, in a three week span we have six birthdays (including mine). You know what that calls for? Celebration!

I’m a big fan of celebration. Many of us should celebrate more. The small wins, the big wins, and the wins in between.

As part of my celebration, I want to share two precious gifts with you.

The first is a collection of the 33 truths I’ve learned about wellness. Included are my key wellness practices and philosophies.

The second is a special celebration recipe (that is associated with truth #33). I’ll give you a hint . . . perfect and chocolate are both included.

So without further ado, I present:

My 33 Truths About Wellness (And a Special Recipe Treat with Truth #33)

Nourishment

  1. The “calories in/calories out” theory isn’t scientifically sound. This is a common misconception I myth bust with patients. In actuality, our body composition is a result of a much more complicated equilibrium. Our bodies have hormonal responses to what we eat and when we eat it. The facile adage calories in = calories out mindset is not accurate.
  2. There is no one eating slip up that is too bad to overcome. We all make subpar wellness choices at times. The good news is, you can overcome the slip. And you can get started at your very next meal.
  3. Food impacts mood. More and more research supports this truth. When you eat foods that are energizing and nurturing, you feel energized and nurtured. When you eat junk, you feel . . . like junk.
  4. Truly and wholly enjoy what you eat. Eating is one of life’s greatest pleasures, so don’t deny yourself.
  5. Food that supports your wellness can taste amazing. You may need to experiment and test some of your preconceived notions to find things you love. Especially if you are someone that thinks they don’t like vegetables (as an entire food group).
  6. Simple foods are often the best. While a fancy schmancy meal with lots of spices and ingredients can be a fun treat, foods that are easily digested often make you feel the best. When you start with excellent ingredients, you can keep the rest simple and it will still taste delicious.
  7. Cooking can be fun AND easy. And isn’t intimidating. You can be the master of your kitchen and create amazing cuisine. And it doesn’t have to be difficult or time consuming. Nor do you need lots of kitchen equipment. Just a few staples will do.
  8. If done correctly, your diet can provide that vast majority of nutrients your body needs. Vegetables and fruit, in particular, contain vast quantities of valuable nutrients. In many cases, expensive nutritional supplements are not necessary.
  9. Plants should make up the vast majority of your diet. The only two components of diet that consistently support wellness in clinical trials and studies are vegetables and fruit. Make vegetables and fruit the largest part of your diet.
  10. You are what you eat. And you are what you eat eats. The quality of the food you eat is paramount to your wellness. And if you include animal products in your diet, it is crucial to make sure what you are eating had a balanced diet.
  11. Water should be the first and last thing you drink each day. Hydration is important inside and out. Personally, I start and end each day with a big glass or water.
  12. Drink and enjoy tisanes. Tisane is a fancy word for a beverage infusion. While the English take pride in their teas, the French stake their claim on tisanes. One of my favorite tisanes is mint infused water. Water infused with fresh mint leaves does wonders — it’s refreshing and great for your complexion. I aim for 1 liter of mint water each day.
  13. Drink more water than anything else in a day. Even though I enjoy tisanes, tea, and the occasional matcha, I make sure water is my numero uno hydration staple.
  14. Move your body every single day, multiple times. Some days it means interval training or resistance training. Other days it means soccer, yoga, biking, skiing, and/or long walks.
  15. Resistance training is extremely important. Resistance training is an incredibly important foundation of any activity regimen. Especially for women, who need weight bearing activity to prevent osteoporosis.
  16. Resistance training will not make you bulk up. Unless you want it to. Then you can design programs that bulk you up. But if you shy from resistance training because you think it will make you bulky, fear not. You can train in a way that makes you long and lean.
  17. Flexibility is tres important. Yoga is an excellent way to get flexibility and resistance training.
  18. Nothing can negate the impact of sitting all day. You need to move your body throughout the day, everyday. Maybe this means walking to the store instead of driving. Or setting a timer at your desk to get up and move every 45 minutes. Find ways to infuse movement into your life. Ladies, do not let footwear be a barrier to this! There are many stylish shoe options that still allow you to walk and move. My warm weather favorites include: Josef Seibel flats and Joie, Matt Bernson, and Ugg sandals. Cold weather favorites include: Stuart Weitzman 5050 boots and Isabel Marant booties.
  19. Body composition is infinitely more important than weight. Your scale can only tell you so much. What your body is made of is more important than its mass.
  20. Stress = bad. Stress is the new smoking. Seriously, chronic stress can wreck havoc on your life, body, and appearance. And more likely than not, you are the only one that can control your exposure to sources of stress and/or your reaction to stress.
  21. Mindfulness matters. This often overlooked portion of wellness is HUGE. Your mind and body are intimately intertwined. One cannot be well when the other is ailing.
  22. Meditation is one of the best time investments you can make in your wellness. There is a plethora of scientific evidence to support the practice of meditation. Everything from improved sleep, lower blood pressure, to decreased pain. Just do it. If you need some instruction, check out my guide to meditation.
  23. There is always time to meditate. Studies show as little as 10 minutes a day can have huge beneficial positive effects. Again, just do it. My ebook, The ABCs of Wellness, includes a complimentary guided meditation,
  24. Your health is one of your greatest assets. Honor it, harness it, nurture it. You only have one body so respect and treat it well. With your actions, your thoughts, and your motivations. Everyday.
  25. Guilt is garbage. Unless you truly should feel guilty about something, get over it. If you should be guilty, do something about it. Guilt can be a destructive emotion that keeps you from realizing your full potential.
  26. Being kind is the answer 99% of the time. Kindness conquers a lot. It makes you, and those around you, feel better. It doesn’t cost you, so why not?
  27. Forgive. Forgive others. And yourself. Sounds simple, but this single paradigm shift can be a game changer. Don’t let unforgiveness be a block to living your happiest and healthiest life.
  28. Community is necessary. Your support system is beaucoup important to your overall health and happiness. Studies and personal experience attest to the value of community.
  29. Surround yourself with good people. Someone wise once said you are a reflection of your 5 closest friends. Make sure those people embody the qualities you want. For me? It’s high vibration, kind, compassionate, trustworthy, bright, and loving.
  30. Be the type of person you look in the mirror and like. Not physical appearance, silly! A wise friend gave me this advice during a particularly tumultuous personal time. Look into your eyes and make sure you are being the kind of person you like. And if not, make some changes immediately if not sooner.
  31. Love yourself. Not in a cheesy self-help way. In a real way. Speak to yourself the way you speak to someone you love, with kindness and compassion. Feed yourself the way you would feed someone you love, with nourishing and delicious food. Encourage yourself to be your best self, meet your goals, and take big leaps of faith.
  32. Love is infinite. The amount of love you can give is infinite. So love! Love your significant other, family, friends, co-workers, community, pets, acquaintances, strangers. Everything you give out will come back to you amplified.
  33. The pie is not finite. Another wise friend summed this up for me. The universe has more than enough for everyone to have what they need and more. There is enough for us all to succeed. And we should help and support others to reach their goals and achieve their dreams. A rising tide raises all boats.

In the spirit of Wellness Truth #33, I am delighted to share my what my husband calls Perfect Peanut Butter Chocolate Pie. Unfortunately, unlike Tip #33, this pie is finite.

Peanut butter + dark chocolate = deliciousness. Enough said!

This no-bake, sugar-free, gluten-free pie is a decadent dessert that will make your taste buds come alive while keeping your belly happy.

PERFECT PEANUT BUTTER CHOCOLATE PIE (sf, gf, df, vegan)

INGREDIENTS

For the Crust
2/3 cup old fashioned rolled oats, gluten-free
2/3 cup shredded unsweetened coconut
2/3 cup walnuts
4 dates, pitted

For the Filling
1 1/4 cups almond or hemp milk
4 Tbsp natural peanut butter
1 avocado, peeled and pitted
1 tsp vanilla extract
6 Tbsp cocoa powder (my favorites are this Fair Trade version and this raw version)
16 dates, pitted

INSTRUCTIONS

For the Crust

  1. Combine oats, coconut, and walnuts into a high powered blender or food processor. Blend or process until walnuts begin to release oil.

  2. Add dates and pulse until combined.

  3. Transfer contents into a pie dish. Use hands or parchment paper to press contents into a crust on the bottom of the dish.

 In process -- the crust is made and the filing transferred.

In process -- the crust is made and the filing transferred.

For the Filling

  1. Combine all filling ingredients into a high powered blender. Blend until completely smooth. On my Vitamix, I run the ice cream preset and then the smoothie setting. If necessary, add more almond or hemp milk. The consistency should be like pudding.

  2. Transfer contents into pie dish with crust. Spread with a spatula until evenly distributed and smooth on the top.

  3. Cover and chill for an hour or two (if you can wait that long).

 The final product -- Perfect Chocolate Peanut Butter Pie

The final product -- Perfect Chocolate Peanut Butter Pie

Did I miss one of your top wellness truths? Share in the comments section below!

If you make Perfect Peanut Butter Chocolate Pie, take a picture and tag @a.betterway.wellness on Instagram. I'd love to see!

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