Moderation doesn’t work

 

I’ve got some controversial news for you today – but hang with me! 

“Moderation” is one of the biggest buzzwords in wellness right now. 

But guess what?

It doesn’t work …

Because almost everyone does it wrong. 

The fact is, what looks like “moderation” to one person might be something completely different for someone else. 

For food, your definition of “moderate” can depend on what you grew up eating, your current eating habits, or even your mood.

Just as one example: what’s a “moderate” amount of pizza? 

If you conducted a poll, you’d probably come up with a huge range of answers … from an entire pizza all the way down to one slice.

(This isn’t even taking into account the “extras” people eat or drink with their pizza.)

All of this is backed up by science. 

A major study found that when people ate according to the old saying, “everything in moderation,” they ended up with a less healthy diet than people who ate a smaller number of healthy foods.

PLUS: they ended up with bigger waists and a higher chance of developing diabetes.

So, how do you do moderation correctly? 

It requires a focus on HEALTHY choices and habits – most of the time. 

Which goes back to the four pillars of health I was talking about the other day:

• Eating the right amount of healthy foods

• Regular exercise

• Getting enough quality sleep, and

• Taking time for rest, recovery, and mental health

Here at Alignment Studio, we can help you find the “sweet spot” when it comes to what moderation means for you. You can learn more here: www.alignment-studio.com

Get off the yo-yo rollercoaster

Have you ever been here before?

Something sparked you to set a new health goal that you were REALLY excited about. 

Maybe you:

• stepped on the scale after the holidays 

• had a big event coming up (reunion, wedding, vacation, etc.)

• were unhappy with the results from your latest doctor’s visit

• watched an inspiring movie … or were wowed by someone else’s transformation

• or even had some kind of wake-up call

So you committed to clean up your eating, start exercising, and/or make some BIG CHANGES when it comes to your self-care.

And then you go at it … HARD! 

And things are going great. 

But then something unexpected pops on your schedule …. or you eat a little “off your plan” … or you skip a workout ….

And that one miss turns into another, and another, and another. 

And before you know it, you’re completely off track and upset at yourself.

A few weeks or months (or even years) go by, until the next time you find yourself back on that very same rollercoaster ride.

It can be a really painful and frustrating cycle to get stuck in. 

But, I do have some really good news. It makes perfect sense that you kept falling off track ... because it’s almost impossible for ANYONE to keep up that level of intensity and still live a normal life!

Don’t get me wrong: Having a new wellness goal is FANTASTIC … and healthy!

BUT it’s even BETTER to find a way to work on your goals that won’t drain as much time and energy from your everyday life.

In a way that sets you up for success, rather than sure failure.

PLUS, there’s a bonus: when you find a happy middle ground, you won’t find yourself on that confidence-sucking rollercoaster ride anymore.

That’s because you’ll actually be able to maintain all the results you’ve earned. (YES!!)

Finding this sustainable middle ground is key to your success … and something we actively work on with our clients. It IS possible to achieve amazing results without disrupting your entire routine, and it’s what we specialize in.

If you’re ready to jump off that rollercoaster for the last time, our personalized coaching is for women just like you who are motivated for major results – that last a lifetime!

You can learn more by booking an initial consultation HERE.

People really do need people (darn it)

Most of the time in my emails and blog posts I try not to talk about the crazy roller coaster ride we’ve been on over the past couple of years.

I mean, I’m more than ready to move onward and upward! Aren’t you?

But there’s a super important lesson we have all learned. 

It’s about how much we need COMMUNITY … CONNECTION … and SOCIAL SUPPORT. 

Having someone in your corner cheering you on – lifting you up when you're struggling. 

Or sharing those same exact struggles with you because they’re working toward the same thing. It really does make a difference. 

It helps me personally, and I know it has also helped my clients (past & present).

Setting that support up for yourself means you’re setting yourself up for success in pretty much everything you do.

It’s one thing we specialize in at Alignment Studio.

You’re never in it alone! 

When I was working in a gym, I felt like a proud parent when I think of all the friendships that I’ve seen blossom and grow between members in my classes and group coaching programs over the years. 

Now that I (and many of you!) are mostly online, working with a coach can give you a sounding board … a problem-solving partner … someone who can step back and offer some perspective on your goals and your progress.

If you’re ready to stop going at it along, we’re here to help you with a proven plan that’s designed to get you from A to Z in a way that works with your lifestyle, schedule, and goals!

And that, of course, supports you every step of the way.

Learn more about what we have to offer by setting up an initial consultation.

Also, I would love for you to join our private Facebook community! This is a great group where we have weekly challenges (fun ones, of course!), healthy recipes, workouts, and more -- it is a safe space to ask questions and find support. You can join by clicking here.

I’m here for you if you have any questions! Just leave a comment and I’ll get back to you ASAP.

Your new favorite cookie recipe

Are you a fan of no-bake cookies? Soooo good!

But have you ever seen the original recipe? 

Talk about fat and sugar bombs … whoa!

Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fiber and antioxidants.

PLUS (most importantly) these cookies taste DELICIOUS!

NOTE: I use a little less honey when I make these, but my taste buds are used to less sugar. You can start with this amount and adjust the next time you make them (because there will be a next time!).

If you want a deep dark chocolatey cookie, use the full 4 Tbsp in this recipe (it’s rich). 

But if you want a milder taste, 3 Tbsp still delivers a chocolate punch!

 

Naturally Delicious No-Bake Cookies

(makes 18-20 cookies)

½ cup (165 grams) honey

¼ cup (56 grams) unrefined coconut oil (or grass-fed butter)

3-4 Tbsp cocoa powder

¼ tsp sea salt

½ cup (130 grams) natural peanut or almond butter

2 Tbsp chia seeds (optional)

¾ cup (60 grams) old-fashioned rolled oats

⅓ cup (50 grams) chopped pitted dates or prunes

In a medium saucepan over medium heat, combine the honey, coconut oil, cocoa, and sea salt. Stir until the coconut oil is melted and the mixture is fully combined, about 3 minutes.

Stir in the nut butter and chia seeds and cook until the nut butter is smooth and melted, another 3 minutes. Turn the heat off and stir in the oats and dates. Cover the saucepan and let stand for 5 minutes. 

Scoop out the “batter” by tablespoons onto a parchment-lined baking sheet. Place in the refrigerator for at least 30 minutes so they can firm up before eating. 

These should be stored in the fridge as they taste best when they are cold.

I hope you enjoy them!

PS: If you love healthy recipes like this one, check out my instagram page. I regularly post meals and snacks you (and your family!) will love … and will also leave you feeling strong, fit, and lean. instagram.com/alignmentstudio

Set your life up for success

A few years ago, whenever I got stressed, I used to do this thing that blows my mind now. 

I used to be in the “ignore it and push through it” club. By that I mean, I’d take the stress hit, but just keep going.

I’d tell myself: “I’ll deal with this later.” 

And I was super proud of myself – because you know what? I could take it. 

But even though I was able to handle the actual work or whatever it was that was causing the stress … I didn’t always manage the stress.

Well … guess what?

Eventually, one way or another, you end up having to deal with it. 

You can end up getting sick, having headaches, getting injured, or feeling burned out.

If you’re also in the “push through it” club … you may want to consider jumping over into the “self-care club” instead … because that’s where the real power is.

Now, this doesn’t mean you have a pass on your responsibilities. Oh, no no. It just means you’re listening to your body and managing your stress levels along the way. 

Here are 6 things you can do to help you not only stay on track… but do it in a more sustainable way:

• Take a breath.
  When you’re stressed/crazy busy, taking just a few minutes for controlled, mindful breathing can help your body’s stress control system do its job.

• Move your body.
  This is one of the best stress-relievers out there! Exercise works on a hormonal level to help you feel calmer, less stressed, and more relaxed.

• Get a new perspective.
  Studies show that spending time in nature (just a few minutes) can help cut stress.

• Upgrade your nutrition & hydration.
  Stress can make you crave high-calorie foods that contain a LOT of sugar and fat. This can make you feel tired, blah, and sluggish. Upgrade your choices to include nutrient-dense whole foods that help you feel better. If you have questions about this, please ask! Dr. Google has some weird myth-information out there!

• Make time for recovery (aka sleep).
  When you sleep, your body is helping you recover from yesterday so you can be rejuvenated to tackle tomorrow. Make sure to go to bed early enough so you can get 7-8 hours of quality sleep every night.

• Build a support network.
  Having people around you (in-person or virtually) who hold you accountable is everything! (Our FB group can be a good place to start: www.facebook.com/alignmentstudio)

• Feed your mind.
  Make sure you get a steady diet of positive input – whether it’s listening to inspiring podcasts and audiobooks, reading self-development books, or learning about fitness & wellness … it can keep you motivated and moving forward.

It’s the little things you do every day that will have the biggest impact on your energy, resilience, fitness, and health!

Building a strong support network

This month I’ve been talking a lot about building more energy into your life – the kind of energy that helps you power through your days feeling great!

But there’s one way to get more energy I have to bring up because I see it at work EVERY single day.

It’s the people you surround yourself with (in-person or virtually).

Having a strong support system can truly be a gamechanger in your success.

Because not only do you get encouragement and support, but you’re able to give it to others … and that’s incredibly rewarding!

I wouldn’t be where I am today without my inner circle. 

They have given me encouragement when I need it the most, celebrated my wins with me, helped me troubleshoot when I get stuck, and have truly improved the quality of my life!

I’ve got some tips on setting yourself up with a GREAT support network, but first …

Here are just a few benefits of having a strong support network:

• It helps you cope with stress better

• It helps improve mental health

• It can make you more confident

• It helps you stick with your healthy habits

• It cuts your risk of heart disease, including lowering your blood pressure

• Plus, it’s a great way to make friends, share some laughs, and have fun!

Pretty important stuff. A lot of people underestimate the power of your inner circle. 

If you’re looking to expand your support network, I’ve got a few tips that can help! 

• Join an online or in-person fitness/wellness class or small group training (check out ours here: The Monarch Approach)

• Join an online fitness/wellness group. If you’re not a member of ours yet, you can join here: Alignment Studio's Thriving in Menopause. 

• Volunteer. Pick something you care about and find a way to get involved. You’ll meet like-minded people.

So if you’re looking for a coach or to get support from people who will ALWAYS have your back, help keep you on track, and have your best interest in mind…

REFERENCES:
www.verywellmind.com/how-to-create-social-support-in-your-life-3144955
www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

Avocado-Sauerkraut Sandwich Recipe

Ever eaten at a gourmet sandwich shop and tried something new … and was BLOWN AWAY by the deliciousness?!

Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it.

It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut).

PLUS … it’s super filling, fiber-rich, contains gut-friendly sauerkraut, and can be entirely plant-based if you use a vegan butter spread.

Depending on your preferences, you can use pumpernickel bread, sprouted-grain bread, or good-quality gluten-free bread.

Avocado Sauerkraut Sandwich

• 2 slices bread

• ½ Tbsp grass-fed butter or vegan butter spread

• 3 big Tbsp of your favorite hummus

• 3 big Tbsp naturally fermented sauerkraut

• ¼ avocado, peeled and cut into slices

Heat a skillet over medium-high heat.

While it’s heating, take one of the bread slices, butter one side of it, and place it butter-side-down on the skillet. Spread the slice with half of the hummus, and cover it with the sauerkraut and avocado slices.

For the remaining slice of bread, slather one side of it with butter and the other side with the remaining hummus. Place it hummus-side-down over the avocado slices.

Let it cook for about 4-6 minutes until the bread is toasted. flip the sandwich over and cook for another 4-6 minutes, until the sandwich reaches your desired level of toastiness.

Roasted red pepper hummus is so good in this, but I don’t think you can go wrong with any flavor!

Try it and let me know what you think.

Do you love to try new recipes that move you closer to your health/fitness goals? Our Monarch Approach may be perfect for you! Learn more here: www.alignment-studio.com