8 Ingredients to Avoid in a Healthy Smoothie

Smoothies are trendy right now with good reason.  Smoothies can provide nutrients for your body in a quick and easy way. However, there are foods to avoid when you are making your healthy smoothie.

Healthy Smoothies | How to Make a Healthy Smoothie | Ingredients to Avoid in Smoothies | Inner Savvy WellnessDo you enjoy a delicious, healthy smoothie for breakfast or lunch?  Do you find it an easy way to get more leafy greens, superfoods and fruits into your diet?

Smoothies are known for being filled with nutrition, but that is only if you avoid unhealthy ingredients that are loaded with sugar and artificial additives.
Healthy Smoothies | How to Make a Healthy Smoothie | Ingredients to Avoid in Smoothies | Inner Savvy Wellness

  1. Sugar.  Do not add white sugar, agave nectar or artificial sweeteners to your smoothies.  If you must add a sweetener, then consider a drop or two of stevia, a teaspoon of monk fruit or a little raw honey.  The more you drink non-sweetened smoothies, the more you will get used to the taste and enjoy the natural sweetness of fruits you add to your smoothie. Medjool dates are another natural sweetener option.
  2. Dairy Milk.  Too many people are sensitive to dairy. Get used to using coconut milk or water, almond milk or other nut milks such as a homemade cashew milk.  It may be best to avoid soy milk as well.  Most store-bought soy milk is loaded with extra sugar. Most soy is now GMO, and soy can also raise your estrogen and lead to estrogen dominance.
  3. Fruit Juices. Most fruit juice from the store is loaded with sugar.  Instead, just add a piece of fresh or frozen fruit.
  4. Ice cream.  Most ice creams are loaded with sugar and other artificial ingredients and add little nutrition.  Instead enjoy the creaminess of full-fat coconut milk. Good protein powders also add to the creaminess of a smoothie. You can also add a half of an avocado to make it thick with a creamy texture.
  5. Cheap protein powders.  Not all protein powders are created equally.  Look for protein powders that are made from only a few ingredients with low sugar or stevia.  These usually will cost a little more but are worth it for your health.
  6. Cool whip or whipped cream.  These add no nutrition to your smoothie.  Allow your taste buds to get used to not having these in a smoothie, and you won’t even miss them.
  7. Chocolate syrup.  If you want your smoothie to have a chocolate taste, add cacao powder or cacao nibs.  They are less processed so have the most nutrition.  Chocolate syrup is mostly sugar.
  8. Peanut butter.  Most store-bought peanut butter is filled with sugar. (Are you seeing a theme?)  Most processed peanut butter is now GMO as well.  Peanuts are not nuts, but legumes.  Your better bet is to add nuts such as almonds, cashews, walnuts or pecans.  If it must have the taste of peanuts, just add a handful of raw, non-GMO peanuts.

Healthy Smoothies | How to Make a Healthy Smoothie | Ingredients to Avoid in Smoothies | Inner Savvy Wellness
Smoothies can be a healthy part of a healthy diet, however, stay away from the foods above.  The above ingredients just add sugar, artificial ingredients, and really….no nutrition.

Create healthy smoothies with a healthy liquid base, a fruit for sweet (berries have the least sugar but a banana, mango or pineapple can help you transition from sugar sweet smoothies that are more like shakes), as many leafy greens as you like, healthy fats such as coconut, avocados, and nuts, fiber foods such as flax, hemp seeds, and chia seeds, and superfoods such as mulberries, goji berries, lingonberry, turmeric, cinnamon or Spirulina. Have fun and experiment.

Healthy Smoothies | How to Make a Healthy Smoothie | Ingredients to Avoid in Smoothies | Inner Savvy Wellness

Remember that many smoothies you buy at a smoothie store are filled with sugars and other ingredients to avoid.  If you are purchasing one from a store, don’t be afraid to request whole foods and no sugar or sweeteners and juices added.

Now go enjoy a healthy smoothie. Make it as green as you can.

Join the Savvy Circle, a closed Facebook group to support women living a healthy life.  When you join, you will get a 7 Day Low-Sugar Smoothie Challenge with yummy recipes.

Follow my Smoothie Pinterest Board for smoothie recipes.

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Drink Water – Hydrate for Optimal Health (Printable)

Though drinking water sounds too simple to be true, there are several reasons why drinking adequate amounts of water throughout the day can help you feel more energetic and help you achieve optimal health.

Drink Water | Hydrate for Health | Drink More Water | Download

Water Facts for Optimal Health

Drinking water can help you be hydrated.  When you are well hydrated, your organs are able to perform more optimally. This allows your metabolism to speed up, which means you’ll burn calories more quickly. Even mild dehydration will slow down your metabolism.

Natural waste is produced in your body each day from basic functions such as breathing and digesting food. Getting rid of these toxins can be helpful for weight loss because toxins are stored in fat cells. Water helps flush toxins out of your body.

When you are dehydrated, the blood volume in your body is reduced. Decreased blood volume levels result in lower energy levels, which makes it difficult for you to stay active.

When you drink water, you’ll naturally end up drinking fewer high-calorie, sugary drinks which can help prevent the blood sugar roller coaster.

Did you know that 75% of the American population is chronically dehydrated? And in 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.

By simply drinking more water, you may notice that you become less hungry.

You are made up of 50% to 70% water, depending on your age.  As your body ages, it contains less water, but the majority of “you” throughout your life span is water.  You can go several days to a couple of weeks without food, but you can only go about 3 days without water. Hydration is critical to most functions of the body.

Getting adequate water should be a top priority!

Drink Water | Hydrate for Health | Drink More Water | Download

Determine How Much Water You Need

You may have heard that you need eight, 8-ounce glasses or 64 ounces of water a day.  That may be a good amount for you, but it really depends on your body build and even the amount of exercise you do. However, you probably need to drink more than you do right now.

First, determine how much water do you drink each day? Do not count coffee, milk, and other liquids, just track water.  How much are you consuming?  Track it for 3 days.  Write down approximately how much water you are drinking in a food journal or even on a note-taking app on your smart phone.  Just get it down.  In 3 days, you should have a general idea of how much you drink on an average day.  It doesn’t matter how much, just start there.  The next day drink one more glass of water than your average.  Keep doing that for several days until it has become a habit, then increase it by another glass.  Keep going until you notice a difference in your body. This doesn’t mean going to the bathroom more often, because that may happen at first, but it should decrease over time.  Some signs you are drinking enough water: The color of your urine should be a light yellow throughout the day. Morning urine will be slightly darker. Your skin should look and feel less dry.  You should produce sweat during exercise.

When you are hydrated your brain is clearer, your body works better and is able to digest the food you eat more easily, and you will have more energy. Doesn’t that sound life optimal health?

Tips for Creating a Habit to Drink Water Daily

Drink 16 ounces of room-temperature water with half of a squeezed, fresh lemon after you wake up. This will get your digestive track moving, give you Vitamin C, and help you wake up.  The lemons should be organic, but start where you are; use a bottle of lemon juice or a regular lemon.  Just start and don’t let the perfect be the enemy of the good. You can always move to organic lemons once this habit has been incorporated into your life. If you need to use bottled lemon juice, Volcano Bursts Organic Italian Lemon Juice is my favorite.

Filter your water if possible. Again, start where you are, just drink water.  To get the most benefit from your water and the best taste, make sure it is filtered to eliminate chlorine and other toxins.  You can work toward this over time.

Most people struggle drinking water because of its taste. Filtering helps, but you can also put fresh fruit or vegetables in the water pitcher and let them sit overnight to get the nutrients and give the water a better taste.

Reduce the amount of sugar you eat. You will find your body naturally wants to drink water.

Get 3 additional tips on how to drink more water, including this article. Download the Water Fact Sheet.

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14 Healthy Lunch Ideas to Keep You Eating Healthy

When you think of a healthy lunch you may think of a lettuce salad or a sandwich, but there are options that can be healthy for you to aid you in achieving and maintaining your optimal health.

Healthy Lunch Ideas | Meals on the Go | Ideas for Cold Lunches

Even if you aren’t gluten-free, a typical sandwich is not the healthiest option.  Also, many people get tired of taking a simple salad or caesar salad to lunch.  There is a better and healthier way.

When thinking lunch, the first thing to think about is leftovers.  When cooking dinner always cook enough for leftovers the next day.  Take it with you, and you have a healthy meal especially if you have created your evening meal with a balance of protein, carbs, and healthy fats.  A piece of fruit can top off a balanced lunch. Better yet, have your fruit with a handful of nuts later for a snack.

There are many other healthy options for lunch. Remember, as you create your lunch, visualize half your meal as vegetables (leafy greens and non-starchy vegetables), 1/4 your meal as protein, and 1/4 your meal as a complex carb with a little healthy fat, and you will be on the right track of having a healthy lunch.  The best thing to do is avoid most packaged and processed foods. One caution is to avoid deli meats or highly processed meats. Cook your meats with your evening meal, so you have them ready for your next day lunch.  Meal planning can help you not stress about what to take for lunch.

Here are a few ideas to get you started.  Depending on what is right for you, create a balanced lunch that is easy to take to work or even create at home.

14 Healthy Lunch Ideas

  1. Leftovers
  2. Leafy green salads (mix spinach, chard, kale, watercress, or arugula) with a protein such as cooked chicken and a healthy fat such as an avocado
  3. Quinoa bowl
  4. Burger bowl
  5. Smoothie or smoothie bowl (I know of someone who has a single serve blender such as a Ninja. She puts her ingredients in the blender in the morning but doesn’t make until lunch.  The blender is easy to take to work and blend in the lunchroom.)
  6. Wrap made with coconut wrap
  7. Veggie bowl (raw or cooked) with egg salad
  8. Soup (If you can’t warm at work, take in a stainless steel thermos)
  9. Tuna or salmon salad (with no mayonnaise)
  10. Pasta salad with many veggies and non-nitrate bacon, if you aren’t gluten-free
  11. Salads with beans or lentils
  12. Lettuce wraps
  13. Roasted veggies with a protein side such as sardines
  14. Protein drink with raw veggies and a piece of fruit and a few nuts

Always keep in mind that you should have all three macronutrients in your lunch as you create your yummy, healthy lunches.

There are many bloggers who have created lists of healthy lunches.  I have pinned several on my Health Lunch Ideas Pinterest Board.  You will find great ideas to help you create the healthy lunches listed above.

Don’t settle for a plain salad or a sandwich when you can eat a well-balanced, nutritious lunch that is easy to take with you.

Comment below on your favorite lunch to take and/or eat.

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Healthy Living Reading Challenge – September 2016

Did you read a book this past month for the Healthy Living Reading Challenge?

Reading Challenge | Healthy Living Reading Challenge | Books

September flew by with beautiful weather. We have not had a frost yet.  That is not typical in North Dakota.  I have been outside in the evenings with Zeus.  Still reading, but not quite as much this month as I have been preparing for the Healthy & Fit Fall Jumpstart Online Group program that starts October 6.

For September’s Healthy Living Reading Challenge, I received the book, Fermented Foods At Every Meal: Nourish Your Family at Every Meal with Quick and Easy Recipes Using the Top 10 Live-Culture Foods by Hayley Barisa Ryczek, for free in hopes that I would do an honest review.  My opinions are my own.

Fermented Foods at Every Meal: Nourish Your Family at Every Meal with Quick and Easy Recipes Using the Top 10 Live-Culture Foods by [Ryczek, Hayley Barisa]

I have been trying to incorporate fermented foods into my diet. It seems I mostly eat sauerkraut, so I was thrilled to receive this book.

The first thing I noticed is that most of the recipes have photos. Typically I search on the internet to find recipes which all have photos of the food.  I find it hard to use a recipe book without photos.  If I pick up a cookbook that doesn’t have photos, I won’t buy it.  The photos in this book are amazing, mouth-watering.

I loved that there was a chapter on the benefits and basics of fermenting your own foods, but it wasn’t too long. I want the info, but really if I buy a cookbook, it is for the recipes, not the education.

I think my favorite chapter was Chapter 6, Fermented Ginger Orange Carrots.  Hayley gives the recipe to ferment the carrots. It looks quite easy.  The next recipes use the Fermented Ginger Orange Carrots so you don’t have to eat them plain all of the time, but incorporate them in other foods. This is typical of each chapter.

I still haven’t done my own Kombucha yet, but I would use this book to try it.  (Note to self: Add ‘make my own Kombucha’ on my 2017 to-do list.)

There is one caution…if you want to use this book you may have to purchase some specialty tools and ingredients. Hayley does provide a list of tools for each fermented product in the chapters.

If you are wanting to incorporate fermented foods into your diet, this book should go on your list.

The Mindfulness Key: The Breakthrough Approach to Dealing with Stress, Anxiety and Depression by [Silverton, Sarah]

For my local Healthy Living Book Club in September, I read The Mindfulness Ky: The Breakthrough Approach to Dealing with Stress, Anxiety, and Depression by Sarah Silverton.

Sarah Silverton starts out with what is mindfulness, a thorough explanation.  Probably my favorite quote from this book was on page 17. I even created a graphic as soon as I read it.

Quote | Jon Kabat-Zinn | Inspiration | You Are Enough

Two more favorite quotes from the book with my thoughts after the quotes:

“It may already be clear that mindfulness is not simply a technique that can help people who have specific conditions to manage their symptoms.  Indeed, mindfulness is much more a way of living–that is, a choice which is available to all human beings.” page 29.  I have really been working on recognizing that I have a choice in all that I do. I always have a choice.  I want to choose to be mindful and not rush through life.  I did that for too long.  No more.  You?

“Mindfulness allows us to decide whether to step on a thought train or not and, if we find ourselves inadvertently aboard, allows us to choose to get off at the next stop rather than ride all the way to the end of the line.”  page 90.  Again about choice, but the key is to learn to recognize the thought trains we are on.

The book had several mindfulness practices throughout the book.  Some of the practices I tried were 1) Eating Mindfully on page 47, 2) Pausing in Our Lives on page 162, and 3) Grounding Practice on page 164.  All were easy and good to do.

If you are trying to be more mindful, then this book is an easy read that gives you simple practices to start with.

There are just three months left in the challenge.  Let me know in the comments what you are reading.

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What to Expect When Health Coaching With Me

Health coaching is a process that facilitates healthy, sustainable behavior change by challenging a client to listen to their inner wisdom, identify their values, and transform their goals into action.” –wikipedia

Health Coaching | Healthy Living | Services and Packages | Inner Savvy Wellness

My approach to health coaching is to dig into your health history, help you determine your “why” and then coach you to take manageable steps toward optimal health for you.  I support you in what you want to do.  You will always receive more than adequate resources and information to help you reach your goals and make solid decisions that are right for you, your lifestyle, and your health.

I love to help those who are willing to do the work to help themselves. I love providing support and accountability.

If you are full of excuses or married to your current lifestyle, then I am not the coach for you.

If you are open to new and exciting ideas in health and are determined to make healthy living a priority, then I am the coach for you.

My recommendations may require that you give up certain foods or habits while working with me.  As Hippocrates said, “Food IS medicine” but can also be poison to your body depending on your current state of health.  In order to get well and optimize your health, it is up to you to take control of your own health by making your own decisions and listening to your body and instincts.

No one can, nor should they, make decisions for you. Not me and not your doctor. You should educate yourself fully and communicate all desired changes to your physician.

Getting well means making changes that may be uncomfortable for you at first.  Listen to your body and rely only on yourself to decide what is best for you. If you are committed to understanding what is going on in your body, I can help you get functional lab work done in order to direct our focus in working together.

Remember, take my recommendations as educational information only and not as a prescription.  I am only an avenue for information and support.

If you commit to yourself and instill good quality whole food changes and healthy lifestyle habits you WILL see results.

Work with Me – Health Coaching

If you want to know more about the different services and packages I offer, check out my Work With Me page.

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The best way to get started working with me right now is my Healthy & Fit Fall Jumpstart program.  It is 28 Days of weekly emails and as well as daily support through a private Facebook page.  Join today to get your focus back on healthy living. Starts October 6.

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Quality Sleep – Drinking This Could Help You Sleep Peacefully

Sleep allows your body to rest, restore and rejuvenate. We sleep almost a third of our lives, so what can you do to get quality sleep?  Have you considered Banana Tea?

Quality Sleep | Sleep Tips | Banana Tea | Bedtime Routine

You probably have tried many tips to get quality sleep.  The first thing to do when trying to get better sleep is to develop a consistent sleep pattern.  This means you go to bed and wake up the same time every day.  Not just 5 days a week, but all 7 days. If it is difficult, at least try to wake the same time within a half hour.  When you are training your body to do this, it is so important to keep this cycle.  Once you trained yourself, you can break the rule occasionally, but you will find yourself waking before your alarm even when you think you want to sleep in.

Our bodies are rhythmic and when you allow your body to sleep consistently, it allows for your circadian rhythm to regulate.

Getting enough magnesium is one strategy for sleeping better.  It is a critical mineral for biochemical reactions in the body.  Our soil is becoming depleted of magnesium, so you may not be getting the amount you need.  Magnesium is critical for sleep. It allows you to relax,  and  it can lower your cortisol, which is your stress and waking hormone.

You may have heard of Epsom salt baths in the evening to get magnesium. This can be a great strategy.  You are able to absorb magnesium through your skin as you soak, relax and give yourself some self-care.  Fill a bath with warm water and 1-2 cups of Epsom Salt.  Soak and relax. You are a busy woman. You may not have time for a bath every evening.

Have you tried Banana Tea?

You may know that bananas are good for potassium, but did you know they are good for magnesium as well?  The interesting fact is that the banana peel has 3 times as much magnesium as the actual banana.  Dr. Michael Breus, PhD., The Sleep Doctor, is the one who has been known to have his patients drink Banana Tea.

About an hour and a half before bedtime make and drink Banana Tea, so that it doesn’t cause you to wake in the middle of the night to go to the bathroom.  Here is what I do.

Quality Sleep | Sleep Tips | Banana Tea | Bedtime Routine

Banana Tea for Quality Sleep

1 normal-sized ripe banana
2 cups boiling water

Cut off ¼ inch of top and bottom ends of the banana.  Leave the peel on. Place the banana into boiling water and boil for 10 minutes. Strain banana water into a cup. Add a little honey or cinnamon if desired. Drink. (You can eat peeled banana the next morning with cinnamon, but it is squishy and discolored.)

Because I do not like overripe, squishy banana, this is a great way to use that browning one that I find at the bottom of my fruit bowl.

Will you try this tea and drink it as a part of your evening routine?  Tell me in the comments below how you make sure you are getting magnesium.


Sleep will be one of the pillars we address for one week during the 28 Day Healthy & Fit Fall Jumpstart online program.  Find out how you can get the support you need by clicking the photo or the link below.

Starts October 6, 2016

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Click to join today >>>>>>>> Healthy & Fit Fall


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5 Pillars to Healthy Living After 40

Healthy living changes when you reach 40 and beyond.  What you could eat, do, & try in the past, doesn’t seem to work the same way.  As you go through perimenopause and enter menopause, your body changes and needs different support.  These five pillars of healthy living are where you start.

As you move into midlife, you are aware of how your life is changing.  Your kids are growing up and out. Your job is stable. You have achieved many of your goals. You are finding the crazies of your 20’s and 30’s are changing as your priorities and outlook on life change. You see that your life is ready for a little focus on you and on the meaning your life has, but your body and mind aren’t cooperating.

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Now is your time. You have given to your family and your job. Your kids are wanting and moving on toward freedom and their own lives. Now you can focus on you: enjoying life, learning for enjoyment, finding fulfillment, and glimpsing peace.  However, your body isn’t cooperating. You are waking with aches you didn’t have before.  You stay up a little later and you pay for it the next couple of days. You are more tired and need more sleep, yet you wake at 3:00 a.m., mind alert and ready to go until right before your alarm. The exercise you have been doing for years is feeling painful and boring.  Now that you can go and do on your own schedule, your get-up-and-go is nowhere in sight.

When this happens focusing on The 5 Pillars of Healthy Living can help you bring back your mojo and energy.  You can feel better than you did in your 30’s.  It doesn’t have to be hard.

The 5 Pillars of Healthy Living after 40

1. Support – Don’t Go It Alone

During your first 20+ years of adulthood you just ‘lived’.  You didn’t have to worry about healthy living, you just worked and lived.  However, a few pounds have crept on. How did your pant size get to be that! You have tried making changes, but nothing seems to work.

While working with my clients, I have discovered the key to making lasting changes – don’t go it alone.  Anytime you focus on a change, there are hurdles and bumps along the way. Life gets in the way.  It is easy to lose motivation and determination.  When you are going it alone, it is easy to let the priority of you, the priority of healthy living, go. This one bite. This one night. This one sleep. But don’t they just lead into two, three and more times?

You deserve to have support, a “BFF” if you will, helping you through the road mines of making little changes to your health.  You have accomplished and worked hard all of your life.  You still need to, but at least you can have that ear, guidance, and savvy of a healthy living guide, so you don’t have to research it and figure it all out on your own.

Aren’t you ready for a healthy living companion?  You deserve one.

2. Food – Nourish Your Changing Body

Remember when you could eat whatever you wanted, and your jeans fit anyway?  Now you look at dessert and your belly swells.  The bloating seems to come on no matter what passes your lips.  You have tried different diets, but they are all too hard. You are tired of depriving yourself, but your metabolism seems to have slowed.

Overweight is not the problem, it is a symptom of imbalances in your body. Starting with changing what you put in it is the key to food.  It is adding in the good, so you aren’t hungry for the junk. Controlling blood sugar swings can be easier than you think.

You start where you are and make small changes to what you eat, adding in nourishment for your body and mind in ways that become a part of your day instead of a chore.  Remember the lose 10 pounds in a week schemes rarely work especially when you are over 40. Even if they do, the weight comes right back on. It is critical to focus on small lasting changes from where you are right now.  Over time, the changes nourish your body and allow it do its job of balance and weighing what is right for you.

3. Sleep – Let Your Body Refresh and Restore While You Rest

You are a busy woman and sleep seems to be a luxury, but let me tell you it is not.  Sleep plays a critical function in your body.  Think about it, why would God create you to need 7-8.5 hours of sleep (1/3 of your day) if it wasn’t a critical part of healthy living?  He even rested on the 7th day.

Sleep is restorative to your body.  The body needs time to repair its cells and organs.  It does this during sleep.  Your brain, which is the largest energy user, needs a way to drain all of the toxins that build up during the day.  Think about it…when you don’t get enough sleep, what is the first thing that feels off? Your brain…you have brain fog, things seem heavier and harder, you want to eat junk carbs for energy.  Your brain has not had time to restore.

I have found when working with clients, if sleep is not addressed, the rest of the things you do for healthy living aren’t as beneficial.  You are fighting yourself.  Sleep, how much you need and when, needs to be determined and worked toward because sleep is one of the first things that gets messed up with hormonal imbalances of peri- and menopause.

4. Movement – Giving Your Body Natural Movement

Exercise is good but it is a stressor to your body. The constant, low-grade stress of living hard has built up in your body affecting your cortisol and adrenal functions.  Exercising too much can actually cause more problems for your body.  Spending time to figure out what movement is right for your body is critical to allowing your body to function optimally.

If you aren’t exercising, starting with small steps is how you begin. If you have been exercising hard, then trying to let some of that go to let your body relax may be the key.

Moving in natural ways throughout the day can be fun when you find little ways to incorporate it in your daily life.

5. Self-care – Treat Yourself Like a Queen

I could go on and on about this one. The women I know have put their physical, mental, emotional and spiritual care behind those they love for many years. When your children leave home, embrace this as the time to take care of you. No, that doesn’t mean plopping in front of the tv every night for mind numbing shows.  It means purposely figuring out what renews your mind, what refreshes your body, and what calms your spirit? Then making time for it and banishing guilt.

Self-care can be so much fun, but it isn’t just to baby yourself. The goal is to allow your body to relax and restore, so it can be healthy, allowing you, at this time in your life, to then move toward a new career, go out and volunteer to make the difference you always wanted, travel and see the world, or find a new, closer relationship with God. When you take care of yourself, you then can give and enjoy more for a fulfilling life.

How to Embrace the 5 Pillars?

It can seem overwhelming and daunting, but it doesn’t have to be.  Embracing the last four pillars can be easy when you have the support and encouragement of a confidante and companion on the journey.  Taking time to make changes allows you to embrace and enjoy your midlife. Move into your empty nest life with your mojo and vibrancy. The second half of your life can be a fulfilling and exciting time for your to grow mental and spiritually while not growing out of your jeans when you realize that what your body needs is different now than when you were in your 20s and 30s.

Food Restore Vitality & Energy | Foods Good For Menopause | Free Printable

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Easy, Healthy Snack Ideas with Free Printable

Easy Healthy Snacks - Printable for Ideas Anytime | Inner Savvy Wellness

When you are hungry, you don’t have time to think about what is a healthy snack. It happens to all of us from time to time. You are out and about when the day seems to get away from you, and you realize that you are starving. You need to get something to eat right now, and there are no healthy options in sight. You try to pick the healthiest item from a list of bad choices.

While it may not make a long-term difference in your health if the above scenario happens every once in a while, for many people, it happens on a daily basis. This scenario can easily be prevented with a little planning.

When you know you are going to be away from home for more than 2 hours, have healthy snacks prepared so you can eat on the go.

Find snacks that appeal to you and are easily transported. You can keep snacks in an insulated sack with a freezer pack, if needed. This way you are never stuck without a healthy option when hunger strikes.

Healthy Snack Options for Home or On the Go

Energy Trail Mix                                                        Energy Bites

Mixed berries or other favorite fruit                     Green Smoothie

Simple Paleo Reese Cups                                      Avocado Chocolate Pudding

Hard-boiled Eggs                                                      Kale or Zucchini Chips

Simple Mills crackers                                            Roasted Chickpeas

Leftover Vegetables                                                 Almonds and dried cranberries

Carrot or cucumber sticks & hummus                 Quality, grass-fed beef jerky

Apple slices and nut butter. May add cacao nibs or pieces of dark chocolate

Make your own trail mix (example: almonds, pumpkin seeds, sunflower seeds, walnuts and coconut)

Unsweetened greek yogurt – add fresh berries

Protein Bars (the ones with protein are filling, and have less sugar) (My favorites)

Shredded coconut mixed with unsalted sunflower seeds

Organic tortilla chips and guacamole

Make your own healthy ‘treats’ ahead of time (check out this site for a healthy banana bread recipe)


You don’t have to be a slave to junk food, fast food or the vending machine for your snacks or when you are on the go. With a little forethought, you can always have healthy snacks with you, helping you avoid the sluggish feeling that comes from eating empty calories.

When you do select snacks that are already packaged, always read the label. Choose snacks that are low in sugar and have protein or healthy fats in order to avoid blood sugar level spikes.

Take control of your diet and make progress toward living the healthy lifestyle you have been envisioning by preparing healthy snacks. You will be rewarded with more energy and better results in your weight loss efforts. It only takes a small time investment to begin reaping the rewards!

What are your favorite healthy go-to snacks that you enjoy?

Want a small, printable list of snacks to keep inside a cupboard door or in your pantry for quick ideas. Just enter your first name and email and you will immediately receive the link to print for a handy reference.


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Healthy Snack Idea - Free Printable | Inner Savvy Wellness

Guest Post: 100 Powerful Positive Affirmations That Will Transform Your Life

I am thrilled to share this guest, blog post by Potato Mama.  She writes about personal development, living your best life, and more. I love positive quotes and affirmations.  A while ago I created a list of 20 Inspiring Mantras for Healthy Living for you to use this year. You might be ready for new affirmations for health and other areas of your life.  Thanks, for sharing, Potato Mama.

100 Power Positive Affirmations That Will Transform Your Life | Potato Mama | Inner Savvy Wellness

Make it a daily habit of priming your mind with positive affirmations.

Positive self-affirmations can create behavioral changes, support positive thinking, and could even heal your body.  Click to read all 100 positive affirmations. They are sorted into 10 categories, so you can use and modify those that are most relevant to you.

Click to read all 100 positive affirmations to start using today.




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Let’s Get Real

Let’s Get Real Friday Party – #157

Let’s Get Real Friday Party will continue next week, but without me co-hosting.  I have loved being a part of the link up party for the past 9 months; however, this will be my last week hosting.  I just can’t keep up with all of my responsibilities.  One thing I teach women when I work with them as a healthy coach is to let things go when your stress level goes up.  I spent some time evaluating my time and stressors.  Co-hosting is one thing I can let go of even though I enjoy it. I will, instead, participate with a link up to the party each week.  I am not disappearing, just letting go of the co-hosting responsibilities. You are in great hands with Christina, Gayle, Nicole, and Patty.

Let's Get Real Friday Party Read more