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I am so excited this Feeding You Friday to share with you a recipe that I am just in love with that is perfectly timed with it being National Blueberry Popsicle Month. For those that follow me on Instagram know that I have blueberry bushes that I have been steadily harvesting from. When you have such an abundance of produce you try to find ways to enjoy them and not waste them so I got to making blueberry popsicle because I had them, I LOVE blueberries, it’s hot outside, and who doesn’t love a good popsicle?
This is a simple recipe that I always have a batch in the freezer of some fruit of some sort for those times that I want a sweet treat. It is not high in sugar and can be modified to use any fruit that your heart desires. Blueberries are full of antioxidants that help counteract the cellular deterioration that is caused by various environmental factors internally as well as externally that can damage the collagen and elastin in the skin. No good as these are the building blocks for firm healthy skin.
What You Do
Zest the skin on about one lemon and stir into the yogurt mixture.
Blend the blueberries using a blender or a small food processor until smooth and blended. If you are like me and don’t mind fruit chunks then blend it until chunky.
Add the maple syrup to the blueberry mixture and taste for your sweetness preference.
Swirl in the blueberry maple syrup mixture into the yogurt and lemon zest mixture.
Pour the mixture into the popsicle mold following the mold filling instructions.
Freeze for at least 6 hour or overnight before you enjoy!
Yay to the anthocyanins that give these blue jewels of round joy their color! They are so deserving of any celebration and honoring with their powerful superfood abilities. Happy Blueberry Popsicle Month 🎉
If you need help with identifying your superfood heroes that you need in your life schedule your one on one free session with me–>📧
When I say that I get asked questions about everything, I mean I really do and I honestly don’t mind at all. Here are the FAQ from last month from the questions that I asked people to ask me, because I just can’t always remember to remember the questions asked just hanging out in my life day to day 😆. Here are the top 10 questions for your viewing pleasure.
If you have several questions that you need help in answering, now is the time to schedule a free one on one session with me. So go right ahead schedule a time with me here–> 📧
Plants are an amazing way to add some earthy vibes to your space that also help promote better air quality. When you have better air quality your well being is increased and you have a better mood when approaching all areas of your life. When we are at out bests we are doing our best!
Also, there is truth about how you are a product of your environment, and there are some things we all have the power to control. It can simply start with adding a plant to the four main areas that most of us spend a lot of our time in; bedroom, living room, office space and kitchen. We become what we feed ourselves and that also means the type of air that we are taking in.
This plant should be in every place that people sleep. The main reason that it is perfect for the bedroom is that it converts carbon dioxide into oxygen at night compared to during the day as most other plants typically do. This adding oxygen to the air at night improves sleep quality by increasing access to clean oxygen in the air to breathe in while sleeping. This plant also purifies the air by removing formaldehyde and nitrogen oxide produced by fuel-burning appliances as well. This statement plant is perfect for adding in some style but i It if perfect for the typical lights out status in the bedroom with it surviving in all levels of light and minimal watering needs.
Living Room Approved
This plant is the perfect living room or common areas companion. Most of these spaces are furnished and decorated with various items for both comfort and visual appeal as well as entrance and exit acces points. This plant removes benzene from the air a carcinogen found in detergents, pesticides and the off-gassing of synthetic materials, removes formaldehyde, and reported to be great for asthma and allergy sufferers due to its air purification abilities. It is also said to remove airborne mold and feces, adding to its living room location needs, with all the foot traffic being the hub of bringing in the outside world inside. Our living spaces are also filled with items that are likely to contain products that are emitting these types of chemicals into the air. With this area being the most commonly used area, these plants will help provide a healthier living space.
Work Space Approved
This plant purifies air by removing the chemicals formaldehyde, benzene, toluene, and xylene that are in the air that we breathe. Our work-space usually has furniture, computer equipment, and other plastics components that all release the chemicals that they are made up of into the air. This plant is perfect for counteracting the impact of breathing in those chemicals by cleaning the air of those chemicals. This plant is not only great at air purification it is also a very attractive plant that will add some color and life to your work space. It is also perfect for those that may work in a cubical space or a closet turned office space as it does well in very little light.
This plant is perfect for hanging out in the kitchen because you can also hang it from the ceiling if counter space is an issue. It is also a very resilient plant that can sustain its self in various conditions and requires little care at all. It is kitchen perfection for its ability to purify the air as well as remove odors, fumes, and pollutants that are commonly found in the kitchen area.
There you have plants that you can add to the different areas of your home to help with your environment be less toxic. If you do have pets, take the time to do additional research about if the plants that are in your shared space with your paw family members that it won’t harm them. Safety first Which plant interests you or do you already have plants
Do you need help with setting up your environment in a healthy way? Schedule a free one on one session with me to see what changes you can make –> 📧
Happy half way through the week day! Today’s video came from my own personal frustrations that I felt the need to talk about it so it’s out there for those that may be feeling the same way and feeling alone in these feelings, not knowing what to do. It’s time to get honest about the frustrations that people face with access to quality healthy food. If I was to take you to my local grocery store and go to a grocery store a few miles closer to the city you would be shocked at the distinct difference! This was NOT the case when I moved to this area about 10 years ago. It was the same as that other area I can take you to, but due to the shift and changes to the downtown area it has caused a domino affect to the area that was once a thriving area with access to healthy foods and amenities.
As an in tune individual I know that things are shown to us to identify areas that we are called to focus on. So for me this focus starts with talking about it, calling it what it is, bringing light to the issue, because it is an issue that some are aware of and some that are just unaware that there is something better. As a health coach I have realized the extreme power that food has to heal and when real food it not consumed leads to dis-ease in the body. It is not fair for people to have to choose from fake food that will make them sicker or keep them sicker because it is easier and cheaper to provide to them. One area is not more deserving than another! Every single person deserves the same access! It is this access that provides a level playing field that allows people to be their most productive and thriving beings. Let’s chat about is 💞
Do you need help and guidance when it comes to navigating through the impact your environment is having on you? Schedule a session with me today–>📧
Feeding You Friday Fit With Nic focused today on my workout skincare must haves! When people find out that I am an esthetician the questions come rolling in and I don’t mind at all. I can tell that these are questions that they have been just longing to ask and not a single soul to ask it to. One question that I got asked the other day from a fitness professional was what are some of my workout skincare bag must haves. Ask, and ye shall receive, here are my top three products that are in my gym bag these days!
O² Calming Gel by Le Mieux
Why I literally carry this around with me is that it is all natural containing 18 botanical extracts that immediately relieve skin irritation, burning, stinging, and redness, leaving skin calm, soothed, and moisturized. If your skin is experiencing any of these sensations after a workout, this will help! I slather a thing layer on after washing my face and will leave it there far after it has calmed my skin down. I also use this is my treatments for micro-current and if clients are experiencing any irritation during or post treatment. This is perfect for bug bites, as I can attest given how I am mosquito magnet for some odd reason.
Pure Goat Milk Face Wipes by Beekman 1802
This are a must for me. They give me a quick solution to removing sweat, while cooling the skin down at the same time. This is perfect if you are not somewhere you can wash your face. Formulated with goat milk, CoQ10, cucumber extract, contains no alcohol and fragrance free. The perfect formulation for senstivie skin types, which most people skin is compromised past work out in some way, so be gentle you must and these help with the gentle formulation. They cleanse, calm and hydrate the skin all at the same time.
Hot Vegan Probiotic and Spice Rehab Mask by Pacifica
This face mask gives my skin a pick me up when I just feel like it has been abused from my intense workouts that I do from time to time. The formulation is what it is all about for me too. It is fortified with probiotics which are the good bacteria that feed the body in amazing ways, white willow bark which is calming, and coconut water, hydrating and cooling. It just gives your skin a boost that it needs to kick it into gear to do what it already knows how to do, it just aids it in the process a bit.
As you will notice about these items is that they are all calming, soothing, and boosting to the skin. They help to bring the skin back down from it’s heated sometimes irritated state. Remember that it is important to move your body but also important to be aware of how it affects all areas of your body and your face is one of those. Show it some love and care, after all it was right there with you while your were getting your workout on.
If you need help with your skin care needs schedule a free consultation with me so we can talk about it depth–>📧
After a really great workout sometime our face needs a little bit of TLC. Your skin can be irritated or you want to prevent any future skin conditions from popping up on your face. Here are two of my fave post workout make at home face masks that I love to use to treat my skin. They are also prefect anytime you just want to show your face some love. Happy Humpday loves!
Do you need help with reaching or even identifying your fitness needs and goals? Schedule a free consultation with me to see how I can help guide you towards reaching your goals –>📧
This month is all about getting real and that means getting really real about bodily functions that people don’t like to talk about or admit is a real part of life. If you have a body you have gas of some kind. Why, you ask? Simply stated it is operating in the way that it is designed to be and do. So let’s get into the real truth about gas with some facts to help you learn to love the gas that you are carrying, and well passing.
The two causes of gas are by two means. The first is by the foods that we eat and their nutritional properties. While eating, digestive gases such as hydrogen, methane and carbon dioxide are released. Lastly, when we take in too much air while eating, oxygen and nitrogen accumulates in the digestive tract when swallowing air while eating. On average people produce 1-3 pints of gas a day and pass gas on average about 14-23 times a day. About half the gas that is passed comes from swallowing air, not from the food that we eat.
Foods that have natural sugar, high in fiber, and starchy are the types that cause gas to be released during the digestive process because of how the body digests these types of foods. The body just has a harder time digesting these types of foods down for absorption into the body. Some foods that can cause gas are beans, cruciferous vegetables (cabbage, broccoli, etc.), dairy, fructose, sorbitol, and carbonated beverages.
There are two exits when it comes to your body letting out or passing out gas; your mouth or your rectum. Gas is passed through your mouth, yes your mouth. It is let out in the form of burping or belching as some people refer to it as. Just think next time when you are burping that you are actually passing gas out of your mouth and it is just a natural way of letting it out. The second way which is the way that most people associate with passing gas, is through the rectum. This body part is at the end of the line when it comes to digestion. So any by products that are left behind are released from this end. It has to come out of you in some way, well one way. That is the real process of how the body works!
So, what about the smell you ask? That sometimes unpleasant aroma is from bacteria in the large intestine that release a gas called sulfur, which is the smell that you, well smell. This smell can be found in other foods that we eat such as eggs. Yeah, you just can’t help that it smells, it is just the body digesting the foods that you have eaten and doing its best to process those nutrients it needs to maintain proper body function. Passing gas is just a part of the maintenance, and nothing to be ashamed of. So stop shaming yourself and others! For those people who have symptomatic gas you don’t have more gas than other people, but rather you may just be more sensitive to symptoms caused by this gas.
If you want to be less gassy, it will start with being mindful with what you are eating and how you are eating. Being aware of the foods that you notice make your more gassy compared to others. Avoid specific foods that you know give you gas and try to eat your meals more slowly. No you will not element gas in the body, because it is there, it serves a purpose. What you can do is minimize the excess amounts by doing what I mentioned above.
If you are experiencing debilitating pain when eating or have concerns about the gas that you are experiencing then consult a physician.
Do you need help embracing the realness of YOU and what you want that to be? Schedule a free one-on -one consultation with me to help figure this out together–>📧
Hello loves! Today I want to share a very personal video about being REAL about why I carried the weight around for so many years. I have been on this journey for most of my life and I have finally been able to make lasting changes and it started with this realization that I wanted to share with others. For those that may be able to relate to loosing weight, or being overweight, there is a reason why, and if you are saying no that is not the case for you, I beg to differ-we always have our reasons why we do things! So in the spirit of being transparent and honest, I wanted to share my journey that I was on this time last year and a talk that I had to have with myself to get to my weight carrying justification. Here is my weight-loss journey from last year this year!
Today is Friday and I want to talk about feeding our bodies through how we move through exercise. Fitness is an important part of having the best health for optimal well-being. You can’t just focus on one area, it has to be a balanced focused on all areas. Our bodies and the world itself is all about balance and it needs that, it seeks it out. A balanced approach to how we move our bodies and for those that are concerned about loosing weight is just as important as your diet and emotional health. Welcome to Feeding You Friday and happy day to you loves!
I talked a bit about my own personal approach to balanced fitness where I shared that my body was calling me to slow down and focus on doing exercises that are not as high intensity like I was doing and enjoying before. Now I have moved into a new phase where I am feeling the need to get back into lifting weights, with some cardio built into to that as well. No I am not over working out, I just listed to what my body needed and that was slow moving and burning exercises, like walking and body weight only movements. Just as I speak about how each individual diet is specific to each person at any given time, that holds true to working out.
So now that I am feeling the need to incorporate more weight bearing exercises into my fitness routine I am shifting my focus a bit. One of the most helpful platforms that has all types and levels of fitness focused content is fitness blender. I absolutely love there content and that passion that you can tell they have for creating content to help and inspire others. There workouts work and they have reasonably priced programs that you don’t loose access to and they have a ton, like a ton of free videos to look through and choose through.
If you are feeling a bit over how you are working out, take the time to see if you can find another way of going about it. Try walking, maybe take a dance class, or cycling. Find other ways that your body calls you to move. It is important to keep moving, because our bodies do need that movement. It is also important to listen to how your body is telling you that it is not really liking how you are moving it and adjust accordingly to find a way back to your specific fitness needs.
My August challenge is completing their FB Strong program. It is a 4 week program that allows you to schedule when to start to or to reschedule if needed. Once you purchase you own it, which is nice as you can come back to this from time to time. Check out the program for yourself here–>💪🏽
Balanced Fitness Approach Chat–>🎥
I work with people, also with my own self, focusing on weight-loss. Together we talk a lot about the struggles that come with finding that sweet spot for loosing weight. Today I wanted to share with you something to consider that may be causing you some weight-loss frustrations that you unknowingly may not be aware of. Remember that we are what we feed ourselves, and that makes it so important to consume food that is loving and real. Happy Humpday!