How to Get Back on Track

The past few weeks have been really stressful while I plan out our upcoming Homeschool year with all the activities, field trips, volunteer requirements, work and the list just goes on…….. and then – has it actually been that long since my last workout? What about that weird head congestion that hit me in the middle of summer, derailing my active lifestyle for two weeks? We all fall off the health train, and it always seems to happen faster than we’d expect.

Here’s the good news: it’s not going to be easy, but it doesn’t have to be complicated. Take simple organic solutions, some practical steps and don’t beat yourself up for your lapse. Just follow these tips and before you know it, your healthy living momentum will be back at full strength!

Drink Lots of Water (1/2 of your body weight in oz.)

If you’ve had a lot of processed food or meals out in the past few days, you’ve likely consumed extra carbs and sodium compared to your normal diet, which means your body is retaining more water than usual. Drink lots of water to help your body rehydrate and get back to a normal balance.

Plan and Track Your Meals

Don’t leave your food intake up to chance! Begin your day by planning your meals (see here), then adjust your record to fit what you actually eat throughout the day. This will take the guesswork out of getting back on track with your health, plus it’s easier to be motivated to meal prep at home when you have to record the 1,000-calorie salad you had for lunch at a local burger restaurant.

Get Sufficient Calories

That said, make sure that you are getting sufficient calories each day. Don’t under-eat to “make up” for being off track. That will only make you more likely to get too hungry and binge again or give up on healthy eating completely.

Get Moving

If it’s been a long time since your last workout, the idea of hitting the gym may be overwhelming. Get around this obstacle by skipping the gym and opting for a long walk with a friend, a hike, or a bike ride instead. Or like I just did this week, move in the mini tramp and get to bouncing with this great routine. As you move your muscles and get your heartrate up, your body will remember how much you love working out (endorphins are the best!) and you’ll be able to head to the gym without as much of a mental battle next time. The good news is, if you’ve been consuming extra carbs and calories the past few days, your workout will feel great because your body will have so much energy to fuel your efforts.

Fill Up on Nutrients

Remember to take your Juice Plus+ every day! After being off track with healthy eating for a while, your body is going to be nutrient-starved. Make sure you’re replenishing those nutrients with your daily Juice Plus+ capsules, and if you’re not getting enough protein in your regular meals, throw in a Complete shake too. Your body will feel better, and you’ll be less hungry for more of the unhealthy foods you may be craving – a double win!

We all get off track with healthy living sometimes. But thankfully, a few days, weeks, or even months of lapse do not have to become permanent. With these small, practical changes, you’ll restore your body’s energy and health, not to mention your motivation. And before you know it, you’ll regain momentum once again.

What are your favorite tricks for getting back on track with your health? Share in the comments below!

Joyfully RAW,  Jackie!

Demands

Just do your best to keep yourself in balance. One of the first things that causes Energy misalignment, is asking or demanding too much of yourself in terms of time and effort. In other words, you just cannot burn the candle at both ends, so that you are physically tired, and then expect yourself to have a cheerful attitude. So, the rule of thumb has to be: “I’m going to be very, very, very happy, and then do everything I have time to do after that.”
With Raw Joy-Jackie

July 80/20 Meal Plan

Don’t tackle a healthy diet all at once. Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition.

In this meal plan you will find multiple options for “real” food and will feel satiated and satisfied  beyond what you thought possible.  You will notice the meals are easy, take very little time and are duplicated throughout the week, this is to create a simplistic approach to a weekly schedule to ensure you can easily stick to a lifestyle of delicious commitment.

All of these meals have been picky kid and hurried husband tested with the busy life in mind. Having 7 starving people look at my with forks and knives in hand, I know I have to be quick to prepare and ready to serve my army favorites so they walk away fat and happy without the feeling of slow and sluggish.

Here are some simple changes you can make for a healthier diet:

  • Have fruit for breakfast.
  • Clean your fridge and pantry. Get rid of processed food in the process.
  • Buy snacks from the produce section of the grocery store.
  • Say no to an unhealthy food temptation.
  • Consume smaller portions, more frequently. Try eating twice as often and half as much.
  • Eat a food with no nutrition facts label – whole food.
  • Reread this post that really guides you through the process of meal planning.

Truly Raw Joy, Jackie

July 2017 SOSRAW MEAL PLAN

Addicting Crackcoa Smoothie

So this smoothie is quite the talk around town and let me tell you why! wink wink! Cures yes cures menstrual cramps (hands up to the chocolate God’s). Adds much needed plant magnesium to the body to increase absorption and more bodily functions. Improves digestion, and some might say….increases joy (happy drug, endorphins are on a natural high).

This is by far my most asked for smoothie, the most nutrient dense, flavor packed jam up need for more Crackcoa addiction ever!!! Now onto the good stuff!

Ingredients

  • 2 cups almond milk
  • 2-3 spotted bananas
  • 2 droppers full of English Toffee Stevia
  • Pinch of Himlayan Pink Salt
  • 1/3 Scoop Juice plus Complete Vanilla
  • 1/3 Scoop Juice Plus Complete Chocolate
  • 1/3 cup Raw Cocoa Nibs
  • 2 TBS Weebee Honey
  • 1/4 cup Organic Coconut Oil
  • 2 cups ice

Instructions 

Add first 4 ingredients in above order, start blender on low as you add powders so as not to get stuck to the sides of the blender. Add remaining ingredients while blender is on low. Blend on high when you add ice. Blend until ice cream consistency (pillow peaks formed on the top).

Pour and serve!! Freeze leftovers into popsicles for the kids!

optional toppings and flavorings: hemp seeds, raw cocoa nibs, chia seeds, goji berries, coconut flakes, cinnamon, cayenne and slivered almonds.d56f05e89ac7b36a67f9ac20c4bec78a

You must tell me how it made your day!!

Much Raw Love, Jackie

Looking to build healthier habits?

SIMPLE CHANGES FOR LIFE-LONG HEALTH

Remember, you don’t have to change everything all at once. Start with small steps that you can feel good about.

  1. Add nutrient-rich foods. Instead of thinking about what not to eat, think about the things you can add to your diet. Strive to incorporate more greens and colorful veggies into your meals.
  2. Eat closer to nature. Concentrate on whole foods in their natural forms, such as fruits and vegetables. If it looks like it did when it grew from the earth, that’s your cue that it’s a healthier choice.
  3. Go for whole grains. Instead of reaching for regular pasta or white bread, look for varieties made with 100% whole grain flour. Better yet, fill your belly with whole grains, such as brown rice, quinoa or barley.
  4. Find alternatives to oil. Believe it or not, you don’t need added oils to make the foods you love. You can steam fry those onions and replace the oil in those muffins with applesauce.
  5. Reorganize your plate. Think of lean meat and fish as flavor boosters instead of the main event. Put beans, whole grains and veggies in the spotlight, and keep servings of meat and fish at 3 ounces or less (that’s about the size of a deck of playing cards).

Black Olive Tapenade with Figs and Mint

What makes this tapenade special is the clever mix of oil- and brine-cured olives and the surprise of sweet, fresh and tangy notes from the dried figs, mint and capers.
INGREDIENTS

3/4 cup pitted oil-cured black olives

3/4 cup pitted kalamata olives

6 small dried figs, coarsely chopped

2 tablespoons capers, rinsed

2 small garlic cloves, crushed

1/4 cup packed mint leaves

4 anchovy fillets

1/4 cup extra-virgin olive oil

Kosher salt

Freshly ground pepper

Bagel chips, for serving


HOW TO MAKE THIS RECIPE

In a food processor, pulse the olives, figs, capers, garlic, mint, anchovies and olive oil until the tapenade is thick and somewhat chunky. Season with salt and pepper. Transfer the tapenade to a bowl, cover and refrigerate until chilled. Serve with bagel chips.