Today’s Health Tip

Foodies Friday - What's in your salad dressings?

Reminder that not all fat is bad fat but bad fat is bad for everyone.

Check out the salad dressings, sauces and marinades in your fridge.

If one of the first ingredients is canola oil, soybean oil or vegetable oil - toss it.  Those oils are bad for all of us.

Instead look for ingredients like avocado oil, olive oil and coconut oil.

I love the dressings that Primal Kitchens makes.  Check them out on insta @primalkitchenfoods and you can buy their products on Amazon here http://bit.ly/PrimalGuud 

Eat clean - feel better.  It's as simple as that.

Tone Up Thursday - Recovery

What does a recovery day look like for you when you are training.  So much talk about working out...no so much about recovery.

Recovery days are essential for building strong and healthy bodies.  Our bodies are made to work hard but also need to recover.  Muscles that are consistently taxed will have a hard time growing larger if not given the chance to rest and repair.

Stretching, yoga, massage, epsom salt baths, pilates, meditation....all great choices.

Listen in today for my thoughts on great recovery.

Warrior Challenge Wednesday - Watch your fats

In light of yesterday's podcast about the importance of Omega 3's- it got me thinking about snacks and sauces and how bad fats are notorious in both.

I went to the market in search of some blue cheese salad dressing, checking both in the condiment aisle and the refrigerated section.  To my dismay all the dressings except one contained mostly canola or soybean oils.  The one I chose was yogurt, not oil based...

So that got me thinking...came home and swept thru the pantry and fridge getting rid of products full of bad oils.  I made a list of what I need to replac them and am now doing homework on what's best.

Message here is that not everything that looks like food is good for your body.  Food is big business.  It's up to us to make informed decisions.  Just a reminder. xo

Quick Tip Tuesday: Omega3 Fatty Acids

Came across this great article by Dr. Joe Mercola and had to share.  If you don't follow him already, take a look around www.mercola.com - great stuff there.

This article I read about Omega 3 fatty acid supplementation sparked my brain and now I am back to a Omega 3/ Vitamin D3/Vitamin K2 routine especially as we slide into autumn and less exposure to sunlight.

Listen in today, then if so inclined read the article for yourself! http://bit.ly/OmegaMercola   For you science-y folks there are several well known studies mentioned.

Mindful Monday: On morning mindfulness

Mondays are particularly icky especially at the start of the school year.  Listen in for how I began this day with 10 minutes of mindfulness, of letting my racing anxious thoughts go and cleared my mind while listening to the morning song birds at the crack of dawn.

 

Happy Monday y'all!

Self Care Sunday: Houseplants make me happy

You know how I love my houseplants....this week I transplanted my houseplants.  It brings me joy to watch things grow and bloom.  It's self care Sunday and this was my way of nurturing myself by nurturing my plants.  If you don't have a houseplant it's highly recommended especially because it cleans the air in your living space.  If you are just starting choose a plant that has thick stems and big juicy leaves.  It's easy to know when these need watering because it will start to look droopy and you can usually add water and have it perk up fairly quickly.

Happy Sunday friends.

Soulful Saturday - Revisit Resolutions

Is it me, or does September feel like a major reset?

Since I was a girl, September meant the end of lazy, hazy summer days and the beginning of structure and imposed bedtimes and alas, school.

New routines and new rules.

Set them for yourself.

It's a natural reset.

Listen in today and join me in renewing resolutions and making new ones!   xo Melissa

www.theguudcompany.com 

Foodie Friday: Beyond Burger....

Foodie Friday.

Have you tried the meat alternative "Beyond Burger?"

Here is my honest, un-sponsored take.

 

Tone Up Thursday: High Intensity Interval Training (HIIT)

I just fell in love with the HIIT style workout.

Generally some sort of circuit with either body weight or hand weights.  Generally 45 seconds of exercise with 15 seconds of rest.  Sometimes staying at the same station for a few sets and other times moving from station to station.  Class can be anywhere from 20 minutes to an hour.  I think the sweet spot if about 45 minutes.

Classes are popping up all over.  I just tried www.f45training.com but you can also so the Les Mills videos at home https://www.lesmills.com/ or simply go to YouTube and type in "HIIT workout" and there are so many free workouts its mind boggling.

It's hard, but it gets easier as you get stronger and lighter.

If you are looking for a great workout that gives you a sense of accomplishment over time you might want to check it out.

**Note, please clear any new exercise program with your MD before starting.

Wellness Challenge: Really get organized

I know we talked about this yesterday, however when I got started organizing I realized just how much work there is to do.

So I made it our weekly wellness challenge to really dig in and let go of stuff you don't need.  The stuff you do need must be put in it's home.  Organization teaches you that everything has it's place.

My goals include the kitchen and sorting gadgets I don't use or need.  The office, folders for everything!  My closet, switching to a fall wardrobe (goodbye summer caftans) and making piles to take to the consignment shop.  It's ambitious and I'm giving myself the week.

Join me?

Quick Tip Tuesday: Summer isn't over but it's time to get organized

Summer isn't over.  Put that on repeat.

However we are moving into the school year which for me always feels like the beginning of the year.

Time to set yourself up for success by getting organized.  You know what that means for you....you gotta just dig into it, make sense of it, let go of it (the stuff that serves no purpose) and it feels so damn good.

Self Care Sunday: Exfoliate your summer skin

Summer gives our skin the beat down - dry, flaky, overexposed.

Today make some time to exfoliate.  Best to use a Turkish mitt called the Kese (find it here: www.theguudcompany.com/shop ) or a dry brush but at the very least use a wash cloth.  Scrub away dead skin and then be sure to moisturize after with something clean and simple like coconut oil.

It will take just a few minutes but leave you feeling silky smooth .  Happy September, Happy Sunday, Happy Self Care Day!

Soulful Saturday: Sunrise

When was the last time you got to watch the sunrise?

For me it was yesterday and there was something so brilliant about it. It made me feel alive and wide awake - I highly recommend it.

Foodie Friday: Mexican Street Corn

Foodie Friday winding down August and our Summer Spectacular...

This summer I fell in love with Mexican Street Corn.  It's really flavorful, really messy and super delicious.  Here's how it's done:

Clean your cobs and put them on the grill for 15-20 minutes rotating frequently.  While hot you slather them with a mixture of cotija cheese, mayo, sour cream, chili powder, fresh garlic and cilantro.  The cheesy goodness melts right into the cob and it's delicious.  Finish with a spritz of fresh lime juice for a little kick.

There are lots of recipes online, here is the one i used: https://www.yummly.com/recipe/Grilled-Mexican-Street-Corn-_Elotes_-2455733

 

Tone Up Thursday: Plan your fall workouts

Summer Spectacular continues...as we head into Fall let's consider hat has been working for us in terms of workouts.  Many summer movement activities occur outside and we are going to have to take that all inside.

Class pass, boutique workouts, online classes, indoor tennis, joining a gym, fall hikes...so many options.

But remember if we have no plan the chances we will make time for movement are slim.

Some of the workouts I love

www.orangetheoryfitness.com

www.f45training.com

www.melissawoodhealth.com

www.classpass.com

 

 

Wednesday Wellness Challenge: Clean out and Consign

It's our Summer Spectacular and today is Wellness Wednesday.

Today, time to clean our closets and lay out all the things you didn't wear this summer.  Put them into a pile for next Spring and consider taking them to consignment.  So many great places where we can upcycle our clothing that we once loved or made a mistake by buying.

We can also do this with our fall wardrobe...ask yourself, "What didn't I wear last year?" and considering taking that our to a shop near you.  You can also check our www.therealreal.com or www.tradesy.com where you can send your things to them and they will sell them for you on the internet.  Of course, Ebay is also a great option for selling anything you are willing to part with.

Clean out the old, make way for the new.

Seasons are changing!!

Quick Tip Tuesday: Plant and plan to plant

Did you plant an herb garden this summer?  Perhaps just an herb garden?  It would be a great time to think about the work you did and how it paid off.  Did you wish you had twice as much basil, half as many tomatoes?  

Today, take stock for next year and make a plan.

Mindful Monday - Mindful Eating and the tastes of summer

Welcome to our Summer Spectacular.  All week we are going to enjoy the very best of what summer has to offer.

For me summer is all about tastes.  Juicy peaches, fresh herbs, sweet corn on the cob and rich, flavorful tomatoes.  Today make some time to really enjoy the very best of summer tastes.  Sink your teeth into some fresh and flavorful.  Ahh summer...fleeting, but not over yet.  xo - Melissa

Self Care Sunday - Schedule your self care for the week tonight.

Today I want you to think about the coming week and how you are going to find time for some self care three times this week.  It might be a walk, a yoga class and bath.  Maybe reading, maybe writing.  Whatever you need to do to take better care of yourself PLAN SOME OF THAT- you know what your body needs.

Scheduling it in well in advance ups that chances you will keep those commitments to yourself.