Super Greens Frozen Smoothie Bowl

This month we are talking about resilience… mental toughness… and taking personal responsibility!

The foods you choose to eat play a HUGE role in your resilience. Here’s why:

You’ve probably heard that chronic inflammation plays a big role in what has been called the “four horsemen of the medical apocalypse”: heart disease, cancer, diabetes, and Alzheimer’s.

Stress causes inflammation — and a diet of less-than-healthy foods adds to that stress and inflammation.

To eat for more resilience, focus on foods that make your body feel good: simple, nutritious meals that are loaded with the vitamins, minerals, and nutrients that help your body function at its best!

I’ve got a delicious and nutrition-infused smoothie bowl recipe for you. 

TIP 1: To get the most nutrition out of this bowl, mix in the greens & protein powders. 

TIP 2: For more “freeze” factor, use frozen banana and avocado. This will give you a thicker, more ice-cream-like texture

Looking for a good protein powder? I have several in my Fullscript store! You can browse the store here: Alignment Studio's Fullscript

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Super Greens Frozen Smoothie Bowl

(serves 1)

• ½ cup (120 ml) unsweetened almond milk or other non-dairy milk

• 1 tbsp chia seeds

• ½ banana, peeled and sliced

• ¼ avocado, peeled and cubed

• 1 cup (140 g) frozen spinach

• ½ cup (80 g) frozen berries

• 1 tsp spirulina powder or other super green powder (optional)

• ½ scoop vanilla/unflavored protein powder (optional)

• 1 tbsp hemp seeds (optional topping)

Place the milk and chia seeds in a blender and let it soak for about 10 minutes, to allow the chia to gel. 

Add the banana, avocado, spinach, and berries and blend at high speed, scraping down the blender as needed. Add 1-2 Tbsp of milk if the mixture gets too thick.

Add the spirulina and protein powders (if using). Blend until incorporated. Scrape the mixture into a bowl and top with the optional hemp seeds. Enjoy!

Let me know if you try this recipe!

Grit study of West Point cadets

Can you guess the one surprising factor that separates West Point cadets who finish the grueling “Beast Barracks” initiation from those who don’t?

It’s not strength… speed… or smarts. 

It’s GRIT — aka the passion and perseverance to reach your long-term goals — and it’s a huge component of mental toughness and taking personal responsibility for your outcomes.

And it can play a big role in helping YOU to reach your goals, too.

Psychologists were interested in what led cadets to drop out during their West Point initiation, so they ran a study that spanned 9 different classes.

Now to even get into West Point, you have to go through a long and demanding approval process that can take a couple of years… 

Including being nominated by a member of the U.S. Congress! 

Before classes start, the new cadets are put through “Beast Barracks” initiation.

It’s tough — and it’s designed to push them to their limit, physically, emotionally, and mentally.

And even though they’d already been through an intense process that tested their commitment to getting in…

… about 3% of cadets usually end up QUITTING during Beast Barracks.

Scientists developed a “grit scale” that measured this trait in the cadets. (The psychologist who came up with the scale has an online “grit” quiz here: https://angeladuckworth.com/grit-scale)

They found that those who were just one standard deviation higher on the grit scale were 60% more likely to finish the Beast Barracks than their peers.

But it turns out, “grit” isn’t only important for cadets: Grit (not IQ) plays a big role in both National Spelling Bee competitors and Ivy League students with high GPAs.

They put in the work to make their goals come to life.

“Great works are performed not by strength, but by perseverance.” – Samuel Johnson

The best part? 

You have control over your perseverance.

PS: If you’re a woman over 40 who wants to naturally manage her hormones and you want to see if personalized coaching could help you regain your energy and feel amazing in just 12 weeks, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals!

8 ways to become more resilient

This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…

It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!

These actions will step up your self-care game AND help you reach (& exceed) your health goals.

8 Ways to Own Your Outcome

 

1. Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.

So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make!

2. Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster. 

3. Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!
   
   Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire.
   
   

4. Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!
   
   There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils.
   
   

5. Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.
   
   

6. Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.
   
   And that’s what it’s all about, right?
   
   

7. Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all. 

8. Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)

Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results.

Focus on progress

The other day I was in the middle of walk and listening to a podcast. 

A guest said something to the effect of:

“Change is going to happen no matter what. It’s up to YOU to decide whether that change is progress.”

This quote got me. 

I have a LOT I want to accomplish this year. How about you?

It’s already April… can you believe that? 

It’s time to get busy and start racking up some real progress.

What would you like to be able to look back at 6-8 weeks from now and say, with pride:

“I did that.”

Hearing this lit a fire under me… and now it’s my turn to light one under you to make it happen for yourself!

Even taking one tiny step TODAY can move you in the direction of your goals.

• Choosing a healthy meal

• Going for a walk

• Meditating

• Reaching out for support or accountability

It doesn’t have to be complicated. Just one thing.

Get it done — no excuses!

If you’re looking for direction and accountability with your 2023 goals, my personalized coaching will help you make it happen once and for all.

Because limited availability, I'm only offering this for a small number of people! 

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As Greek philosopher, Heraclitus said over 2,500 years ago: “The only constant in life is change.”

It’s up to you to make a choice for that change to be PROGRESS.

ways to get more veggies in your life

Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day).

And that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best.

If this is something you struggle with, I’ve got some easy ideas to help you ramp up your veggie intake:

1. Chop them into tiny bits

… and stir them into scrambled eggs, soups, potatoes, casseroles, etc. When they are minced, you barely notice them!

2. Add them to every meal … one meal at a time

Start by finding ways to add them to the easiest meal (probably dinner), and then when you master that, move on to another meal.

3. Be intentional about it

Decide it’s not a balanced meal if it doesn’t contain veggies, and then get on it!

4. Make them tasty

Experiment with adding sauces and spices to your veggies. This makes a huge difference!

5. Be sneaky

Try adding carrot or pumpkin puree, spinach, and/or mushrooms to your burgers or meatloaf.

Want a quick and easy way to manage your hormones? My Real Food Challenge nutrition guide helps you feel great without feeling deprived. This is normally valued at $27, but today it’s yours for FREE.

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Make it a great day!

Green home cleaning products

It’s “strip out the junk” month … and I’ve got some tips for giving your home cleaning products a green upgrade.

As you know, many conventional cleaning products contain harsh ingredients that are linked to long-term illness…

And others may trigger asthma, cause burns, and can even be toxic if they are accidentally ingested.

That’s not good for you, your family, your pets, or the environment!

That’s why it’s a good idea to always read your labels and check to see if it’s:

• biodegradable or not

• nontoxic

• phosphate-free

• free of dyes, hypochlorite, chlorine, and artificial fragrance

• labeled with all of its ingredients (active and inactive)

• packaged in recycled materials

A lot of us stocked up on some heavy-duty cleaners/disinfectants over the past couple of years. 

Do yourself (and your home) a favor and schedule some time this weekend to go through your cleaning products to make sure they align with your green goals!

To help, I have a “green” DIY disinfectant you can whip up yourself.

Homemade Lemon-Lavender Disinfectant 

(makes 2 cups/600 ml)

• ½ cup (120 ml) white vinegar

• ½ cup (120 ml) vodka

• 10 drops of lavender essential oil

• 10 drops of lemon essential oil

• 1½ cups (360 ml) water

• Spray bottle (24 oz/700 ml)

Place all the ingredients in the spray bottle, cover tightly, and shake it up (or mix). 

To use: spray the mixture on areas to be cleaned, let sit for 10 minutes, then wipe clean.

I hope this helps make your home feel safer, cleaner, and cozier!

Don’t wait for the perfect time to get started

Here’s a trap almost everyone has fallen into at one point or another…

Have you ever heard yourself say (maybe only to yourself):

“When [insert anything you are waiting/hoping for] happens, I’ll start focusing more on my health”?

It could be when … 

• the weekend is over

• your schedule eases up

• the seasons change

• your kids reach a certain age

• and on and on and on!

Author Bill Phillips once said…

“If you wait until everything in your life is perfect before you begin something challenging and new, you’ll be waiting forever. The best time is now.” 

In other words, stop waiting!

If you keep waiting for the planets to align to get started — because you think it will be easier or somehow “better” — you are robbing yourself of how good you could feel RIGHT NOW!

Remember: It’s not about being perfect. It’s about taking small, imperfect steps in the direction of your goal.

What step can you take today? 

Even if it’s something that takes just 2-5 minutes.

Tell yourself it’s “go” time … and go get it done!

I know you can do it.