Renee’s BLOG

February 18 2017

Hidden Sugar In Common Foods

It all started way back with me eating boxes of chocolate. Imagine me in the episode of I Love Lucy, where her an Ethel eat all the chocolates, it’s hilarious. (I posted the video below if you haven’t see it)

Later, when I finally thought I had gained control over eating so much sugar years ago, I was just finishing up nutrition school. It was 2010 and I was eating all of these healthy things… I was so proud of myself.

Then slowly I began to feel more cravings for sweets again… they crept back because of the “healthy” food I was eating. “Healthy” gets quotes because the protein bars I loved were filled with sugar – as much as 2 donuts worth – and also marketed as “natural” and “organic”. The yogurt I used to eat was touted as healthy but had more sugar than a can of Coke. The new gluten free crackers I found had 7 grams of sugar in them. The bread I enjoyed with my healthy almond butter, I realized had sugar. The delicious salad options I chose at restaurants had salad dressing that was full of sugar.

There are so many people who say, “I don’t have a problem with sugar. I don’t eat cookies and cakes” and what they may not realize is that 74% of packaged foods are full of sugar. People who don’t think they are impacted by the inflammation, hormone impacting and immune system lowering SUGAR actually are impacted… they are just temporary victims of the labels they aren’t reading. Awareness is the first step.

I decided that I wanted to create something for the people I love to give them a peak into living without sugar for 7 days. It changed my life and I needed to be able to share that. So I created this free 7 day sugar challenge to guide people. I offer to everyone now – think of it as my gift to you.

Click here to join my free 7 Day Sugar Challenge starting soon.

Much love,

Renee

PS. Here is Lucy and Ethel and their chocolates. Enjoy

May 31 2016

What do you see when you look in the mirror?

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This blog is meant to help you unlearn the pain that holds you back in ALL areas of your life: your body, your brain, your career, your relationships.

The Mirror Project will encourage you to take action and build your self esteem.

Take action and do the exercise I give you. All that I ask is if you like it, share it with others. Pay it forward. Comment below and share what this blog means to you, if you feel like it.

mirror-image-Clare-Bell-1 — photo credit Claire Bell

Here are some things I hear from clients every day:

“Renee, I don’t know what I’m passionate about. I’m seeking out my joy in the wrong ways and it keeps getting me into trouble.”

“I just don’t trust myself to be my word. I have said I am going to do things so many times and I don’t do them. I stopped respecting myself and I put everything off. I’m such a procrastinator!”

“I don’t take time for me. I am a helper. I do everything for everyone else. Sure I get my pedicures and go to yoga for sometimes. But I don’t know how to have relationships with people unless I’m giving everything I have. Then I feel drained and eat and drink too much. Heck, I don’t even know what I’m supposed to be eating!”

The common denominator between the clients I work with is that they are lacking in self esteem and they often don’t know it. They want help, change and new tools. But they don’t realize that a lot of their issues are based on how they feel about who they are and how much they trust their own choices.

No meal plan, recipe or personal chef is going to fix a broken down self esteem.

mirror-Brian-Bilek — photo credit Brian Bilek

When I was just 21, I hired my first life coach and took part in a weekend long coaching workshop. I wanted personal growth. And at this time in my life it was considered super weird because no one quite knew what life coaching was. It was the leaders of this workshop and also author Louise Hay that first shared with me the words “mirror work” and an exercise around it.

Now I’m going to share it with you. The exercise is revised by me a bit, but thank you to Louise for the inspiration from over fifteen years ago!

I want to first explain why you will benefit from this.

People become unrecognizable (in a good way) when fueled with confidence, self esteem, oxygen and health. They exude a different energy and because of that they attract a different kind of life.

Why? They begin to unlearn their pain. They notice that their fears are connected to their desires and that when they face some fear and feel their pain fully, they unlock so many hidden gifts within them. One of those gifts includes how to feel healthier, more free and connected in relationships. It’s amazing to witness.

The first step to growing your self esteem is to have the courage to face and see your own shadow. Your shadow is a compilation of your fears, pain, shame, patterns and limiting thoughts all intertwined with your greatest truth and deepest desires.

This means you need to look at yourself. You need to look in the mirror to get a little deeper look at that shadow because there are hidden gems that live there.

So many of us miss those gems because they don’t take a minute to look.

The Mirror Project is a taste of what I teach my clients in my Love Your Life Academy (LYLA) program and one one one coaching.

(Apply for LYLA here) (Apply for One-On-One Coaching here)

How does the Mirror Project work?

This introductory version to mirror work will take anywhere from 1 minute to 5 minutes each day. It can take more if you want. It can also last for only 20 seconds, if that’s all you have when you first start.

Just be sure to start. No excuses.

If you are still reading this you know you need to try it at least once.

Then you repeat it the next day. I recommend you set an alarm on your phone each day for the next 3 days.

Remember, this is a daily practice and practice makes progress, NOT perfection. There is no perfect with this exercise or right or wrong.

I recommend you complete it for a minimum of 3 days in a row. However it’s meant to be a daily morning ritual for you and I invite you to use it as one.

Self esteem is developed by taking action. This daily practice that I’m about to share with you, will make an enormous impact on your life.

Please share with me in comments below how it goes for you, once you get started.

When I first starting practicing this “mirror work”, I eventually stopped eating as much crappy food, listening to my many crappy thoughts and slowly stopped making choices in my life against my intuition.

I figured out how to feed my real hunger.

My real hunger often had little to do with food itself but instead a deep insatiable hunger for being connected to myself and my purpose to help others in this life. Admittedly it had to do with real food too, but that is for a different blog.

You are not going to be much good to others long term unless you are engaged in how to love yourself and feed yourself. Eventually the well of energy that you have stored up will begin to dry up.

I am here to help you figure out what you are really hungry for.

You need one tool: A mirror. Clean it well so you can really see yourself.

Sit comfortably in front of the mirror. You may also stand, but sitting is a good way to begin. Relax your entire your body as best as you can. Use a chair or sit on a pillow.

Look into the mirror. Look into your eyes. Blow out all of the air in your chest (like you are blowing a balloon). Completely empty your lungs. Now, inhale deeply, all the way down to the bottom of your belly.

Say to yourself these three words: “Life loves you”

And then exhale.

Notice the thoughts you have.

Notice the sensations you have in your body.

Notice any tensions you have or lightness you might experience.

Notice your emotional state. There might be anger, frustration, sadness, confusion.

This isn’t about being positive, this is about being REAL – AUTHENTIC – HONEST.

Now repeat.

Look into your eyes. Relax.

Breath out completely. Now inhale deeply.

Say to yourself these three words: “Life loves you”

Notice, it DOES NOT say, “Life loves you if you complete that project” or “Life loves you if you lose 15 pounds” or “Life loves you if you make more money” or “Life loves you because someone else loves you” or “Life loves you if you heal your cancer, digestive troubles, etc”.

It is that “LIFE LOVES YOU” right now. You don’t have to earn that love or achieve something new or change or be different than who you are right now. Life thinks you are absolutely incredible now and it’s working in your favor.

Goal: repeating this 10 times each day.

Some of you might repeat it 3 times each day for a while. Some of you may start with one time a day. Work up to 10.

Write down your experience in your journal.

Affirm to yourself: I am open to life loving me today.

Here are some tips:

Look deeply into your eyes while sitting comfortable.

Remember to breathe. It’s common to forget this and tense up.

Be kind to yourself. Try to be curious versus judgmental. There is no right or wrong.

I cry when I do this at times, you might too. You might not cry at all or you may not feel anything at first.

Keep at it.

If you feel uncomfortable, that’s okay, just notice that you are uncomfortable but keep repeating “life loves you”, breathing and looking into your eyes in the mirror.

The Mirror Project might challenge you or feel out of your comfort zone at first. That is supposed to happen, but when you stay in your discomfort for a few moments and look at your fears and into your eyes, eventually you’ll be able to see past them and into YOU.

You will learn about who you are and know your pain and the freedom that comes seeing yourself fully.

Know that this is a wise way to spend 5-15 minutes of your time, it’s an investment in the rest of your life.

This practice today is just taste of mirror work, for more tastes you can read part 2 or part 3 (coming soon).

You can also find the online 8-week group coaching course I created called Love Your Life Academy and apply for it here.

It will transform your life.

After a while, my clients aren’t afraid to look people in the eyes, speak their truth, ask for what they want and treat themselves with respect; they notice that they trust themselves more than they ever have before.

The fears and worries that once consumed them are not controlling their life now. They had to go through hard days and good days to get there and so did I on my own coaching journey in the past 15 years and you will too. Remember that they are going to be highlighted by some many great days and you’ll appreciate all of it more when you can appreciate the contrast.

Our tough moments define who we are as much as our incredible ones.

I would not change any of my life story. It’s all gotten me right here, right now, with you.

Thanks for joining in on The Mirror Project, now go find a mirror.

Don’t forget to leave me a comment below. I love hearing from you,

Renee

May 27 2016

Quick Plant Based Lunch Idea: What I Eat

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What do I eat? I get this question more than any others. I’m going to begin a series where I post videos of “what I eat” for you more often.

By the way, this is a quick plant based recipe that takes about 15 minutes. It is one of my favorite go-to’s and I love it. First, it’s yummy and it’s great for weight loss, cleansing, your skin, it’s full of flavor, nutrients and super filling.

May 25 2016

How do you measure your happiness?

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268H (1)

Hey there! It sure has been an interesting week. I’ve been growing much wiser lately. Forced to grow and also willing. How about you?

Today I want to share this new truth that came to me. I sprinted to my computer to write it down.

I hope it will hit home for you.

Read on, if you’re curious.

It is a mistake to ONLY FOCUS your attention on what you can measure: Calories, your body ’weight’, your carbon footprint, the size of your ass, followers on social media, the dollars in your bank account, the number of shoes you own or the accolades you have received.

Sure, these all serve a purpose, I like the good life too. When performance is measured, it usually improves.

What if we didn’t place so much value on the measured items though. What if we did the opposite of what our culture likes and placed more value on things that you cannot measure… like love, passion and self esteem. (This is actually being done in over 40 countries, they call in Gross National Happiness – GNH)

I went to the doctor yesterday. The nurse weighed me. I haven’t seen that measurement since I was at the doctor last. I do not give any meaning to that number and it has no value to my life.

During the conversations I have with clients, I notice that the body weight number(and many other numbers) are often the measurement they are paying the most attention to.

The problem I see is actually not the measuring tools or the fact that they are measured, but instead the actual things we measure. As Chip Conley shares in his TED Talk, it’s not the tools that are the issue, it’s the toolbox.

When too much of our attention is on the tangible, bottom stuff on the Maslow Pyramid (safety and physiological), then we are forgetting about the biggest percentage of needs that are intangible and cannot be easily measured.

At the doctor, I was asked about my life. I was asked how I felt. The doctor wanted to know about my whole person. I told the doc my instinct about my gall bladder needing some flushing. He put his hands on the gallbladder and felt it and new to spend time working on getting it to move. That doctor spent time with me and I felt completely seen and heard. I felt empowered by my own health and body.

This has an enormous value to me, but you cannot easily measure it.

Many people argue with me on this or they say things like, “well if you did not like your weight, you would pay attention to the number on the scale”.

The biggest impact a person makes will not be measured.

For the record, I’ve met some really joyful, purposeful people who happen to be overweight and I’ve also met some depressed and mean skinny people. I’ve met healthy jerks and I’ve met unhealthy angels.

Don’t you think we are placing a little too much value on the measured results and not enough on the intangible aspects of our esteem, love and conscious choices in life?

For example, we cannot measure the impact that Prince has had on our culture. It isn’t just about the record sales. He was more than that.

That family member who has passed away, that impacted you so deeply, they are not remembered for anything you an measure, they had depth and soul.

So do you.

Again, it’s about the intangible things that we cannot measure.

We are all human and incredibly unique and interesting.

How can you measure something that you cannot touch, or see rise or fall. How can you put a number on how much love or joy or passion someone has. All humans are so unique. You just cannot use science to measure everything. Although, i bet we will try and that’s pretty awesome too.

One of my incredible clients, Dinah, said it best:

“Renee, has made some permanent changes in me that I can’t even put a price on it. Thinking about how important it is to be purposeful with my thoughts and how important it is to speak up and to have my voice. Just so many things. I don’t even think you can put a dollar value on it when you look back, how do you even ever put a dollar value on something that made you a wiser, happier, freer person? How do you? It’s like somebody comes along and let’s you out of your… Unties you from the chair you are bound to” – Dinah Carter

Focus on growing the intangible.

Remember to ALSO grow the things that you cannot measure. How will you know?

Well you will learn to trust your intuition and then you’ll just know. Trust me.

Talk soon,

Renee

May 20 2016

Post Workout Green Smoothie: What I Eat

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I started this new workout challenge. I’m 9 days in. I’m doing something to move my body and make me sweat each day for 15 minutes.

Somedays I actually take a class and other days, it’s me doing 15 minutes of squats, burpees, lunges and more until I fall on the floor with exhaustion.

15 minutes each day. No excuses! Everyone has access to 15 minutes a day if they choose it. It could be a walk outside.

Then I make myself a big yummy post workout green smoothie.

When you exhaust your body each day working out, it triggers a stress response that is actually healthy for you.

It will allow you to deal with overwhelm so much easier in your life and maybe even make it non-existent.

Post Workout Green Smoothie Recipe:

I did not measure this smoothie out purposefully. I think a smoothie can be fun when made with instinct versus measurements, try it!

Arugula
Swiss card
Spinach
Blueberries or strawberries (choose any berries)
Water
Hemp milk
Avocado (tablespoon)
Cucumber (peeled)
Lemon (squeeze)
Chia seeds (2 tablespoons)
Athletic Greens (1 pouch) – click here to purchase Athletic Greens through my affiliate link
Combine ingredients into your blender and blend.

Much love,

Renee

P.S. Feeling overwhelmed, bored, and lacking confidence? CLICK HERE for a special opportunity for a select group of men and women to apply for Love Your Life Academy 8-Week Group Coaching or try the 18 Day Love Yourself Naked Challenge Cleanse here.

May 16 2016

Self worth and your eating habits {video}

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Have you ever noticed a pattern of saving food for later only to never eat it? You don’t eat it now because you want to “save it” for a more special time.

Maybe you buy food and forget about it and then it rots away in the fridge.

Or, for some of us, we buy the food but we don’t know what to do with it and even if we did know, we don’t feel like we have enough time to commit to all this “food stuff” anyway…

If you can relate to any of this, then this video is for you. Watch it below now.

Note: I did this video completely off the cuff… no script. Watch it all the way through to the end (it’s about 5 minutes) to get wisdom on your self worth and your eating habits.

Much love,

Renee

I’m taking applications for Love Your Life Academy now.

Click here to apply

May 11 2016

You Don’t Need More Wellness Advice, You Need Better Advice

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There are many docs, nurses, practitioners and hospitals in my community who study nutrition, promote it and share it with their patients. There is growth happening, as I write this, scientists are testing theories about how fruits and veggies impact our cells. There are people healing physically from meditation as i write this too.

However, at age 19, I visited my doctor begging for help and also in tears… I was telling him how horrible I felt, how none of these pills worked for me and that I could tell my body was not handling the pills well and I wanted to know why I felt like this and why so many prescriptions…? My digestion was a mess, I was in massive pain and riddled with anxiety and fear, I needed help and felt desperate.

I developed Shingles that year, I had high cholesterol and I was living with migraines every week, once I ended up on an IV in the hospital. I lived on allergy meds and cold meds daily. I was smoking a pack a cigarettes a day and eating a lot of sugar and soda. I had horrible hormonal changes that my instinct says was from the birth control pill. After stopped it, my cycle disappeared. My digestive system was under fire and I was exhausted. I wanted to know why I felt so miserable and unhealthy before I was even 20…

I asked about it being food or the things I was eating. I said to the doc, “you know, I did some research online and I read about dairy and ….”

The doc spoke next, “Renee, all of that food stuff is just a placebo effect, it is not going to work. Then he pulled out his prescription pad and started writing down some drugs.

One of the prescriptions had the worst imaginable side effects. I still remember the exact moment and location in my house when I read about the effects it would have on my body on the internet (in 1998).

This was a huge turning point in my life. I was angry and I wanted to take a stand for a different way. I threw those drug slips in the trash and decided to figure it out myself. It’s amazing what a powerful catalyst anger can be.

I was so angry and I finally learned that I was angry at myself!

I wasn’t authoring my own life in an important area for my growth – my health, self worth, trust and body.

I had forgotten my creativity and felt lost. I was looking for love and to be seen in all the wrong types of relationships, situations and projects.

I was neglecting myself. I didn’t speak up for my needs. I was lacking confidence.

If you knew me then, you wouldn’t have known it because I had a great deal of confidence to all that new me but what i soon found was that most of it was a codependence disguised as a fake confidence. Back then I would change and adapt my personality and desires so that others would like me. It’s what I learned.

Do you want to know your purpose? It’s to teach what you are learning.

You are both teacher and student. You are giving and receiving. You are seeking balance or pleasure. You want to feel healthy.

Once you have it, you share this goodness with those around you – your kids, your coworkers, your family and friends. This changes the world.

So your job is to grow and love and share it.

In order to do this, you have to see the big illusion many of us are under. It’s the story we have created since we were young about who we think we are.

That story is not accurate. You are so incredibly unique that it would be a shame for you to continue to choose to live in the box set story that you have made up with the help of the adults around you and culture that raised you.

You are far more than your story. I was far more than the story I told myself about young girl who would never be perfect or liked.

I decided not to be defined anymore. I burned my old stories.

Fire transforms things and changes it. I ask for support in releasing the patterns and beliefs that have lead me to seeing such lack and fear. I ask to see the situation differently. I don’t know how it’s going to unfold, that’s not my job. That’s when I let go and breathe.

I am the author of the inner dialogue I hear.

The first step I took back then to start making change was journaling and tea.

Self love was making tea. I liked to make ginger-lemon tea and I even went out and bought a quality tea kettle at age 20. I recall saving up for the $25 it was going to cost me.

All of my family – we have spent many moments bonding over a cup of tea. It’s what I learned.

And it’s wear I started learning self worth and how food impact my body and mind. It was during this time that I made a life changing decision to change the way I ate and how I fed myself. It’s changed my entire life.

I teach you a way to trust yourself, your intuition and your world. It impacts your key relationships, your body, your career, your purpose in life.

Many valuable lessons come through adversity. This may feel like that kind of thing for you or may you are just tired of watching yourself repeat patterns over. Maybe you just aren’t happy and you to notice what is happening or why but your instinct is that it is the food and probably some other things too.

I like to imagine what would be possible in our world, if we had more conscious, awake and healthy people. I know that we’d have a lot more love being spread instead of hate. The game changer is that it begins with loving and feeding you first. You have to start there and stop blaming everything outside of you for your problems.

More on this another day. For now, go make some tea and journal, it helps.

Get my ginger lemon tea recipe here

My mentorship program, Love Your Life Academy is open and I’m taking applications. I’ve taken all the gifts I have to share with you and combined them into a 7 week group coaching academy – a select group of people who want to transform mentally, emotionally and physically and up their game on their lives. Be ready for massive change, accountability and laughter!!

You may have stuff in your subconscious and emotional psyche that you are not aware of. I show people how to discover all that stuff and when you see it, you learn to navigate life without using fear or arguing for your limits.

Love Your Life Academy members also get access to my group coaching, special guests, my best detoxes, meal plans and me in the forum answering questions.

If this is you, then apply here. Don’t delay, I am only running one or two more of these group coaching programs this year.

Be healthy today,

Renee

Love Your Life Academy, click here.

Lemon Ginger Tea Recipe

May 11 2016

Ginger Lemon Tea Recipe & Video: What I Eat

Renee 0

Before I share how I make my tasty ginger-lemon tea recipe in the video below, be sure you check out the benefits of drinking it at the end of this post. When you know how something could benefit your body it, I believe it makes the healing powers that much more powerful.

Recipe: Ginger Lemon Tea

Ingredients:

1 inch of ginger (no need to peel)

chopped well

2 lemons, juiced

optional: 1 tsp of raw local honey to taste

Preparation:

1. Place ginger in a small pot on the stove, fill with about 1 1/2 cups of water and bring to a boil.

2. Squeeze lemon into a large pitcher or jar.

3. Pour boiled ginger water over lemon

you enjoy. Note,:put a metal spoon into a class jar before pouring in hot water to avoid the glass breaking.

4. Add honey to taste.

Optional: Pour through a fine mesh strainer to avoid pieces of lemon or garlic in your glass. I keep small pieces of the lemon and ginger in the tea the entire time as it makes for a stronger and spicier tea. Pour through a strainer to remove if you like a weaker tea.

Benefits of lemon and ginger:

reduces inflammation
weight loss
cleansing out packaged and processed food – it’s nature’s disinfectant
ginger is an aphrodisiac
inflammation
helps gas and gut health
circulation
great for skin
love yourself while you feed yourself

Enjoy your tea,

Renee

Click here to register for The 18 Day Love Yourself Naked Challenge Cleanse

May 1 2016

Delicious Homemade Cereal Recipe: What I Eat

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Almost all cereal is sugar with no nutrients – it’s pointless and has no nutritional value. I know, strong statement and also very true.

So I make my own.

I rarely measure recipes, so just assume a handful for the nuts and seeds.

Ingredients:

chia seeds (soaked for 2+ hours)
raw cashews
raw almonds
raw macadamia nuts
raw pumpkin seeds
raw brazil nuts
sea salt (pinch)
can of coconut milk (3 tablespoons of thick chunky coconut)
fresh organic berries
lemon (teaspoon)
probiotic powder (optional)
dates (2 pitted dates chopped)
Unsweetened hemp, coconut or almond milk
Note: it’s best to soak chia seeds and nuts in water so they are softer and more digestible. Soak overnight or at a minimum an hour or so.

Prepare:

I take all soaked nuts/seeds and put them into my food processor and pulse until chopped (I do not add chia seeds yet)

I take the nut mixture and add to a medium bowl with chia seeds, sea salt, chunky coconut milk, lemon, dates, probiotic powder and mix together.

Add a nut milk to create desired consistency.

Add blueberries or strawberries as toppings.

You could also add maple syrup or honey, but I try to sweeten with dates and fruit, personally.

Get creative! Add cinnamon, coconut flakes, cacao powder or nibs

Manny, 6 years, said, “best cereal I have ever had!”

Remember your food is fuel (not therapy)

Be healthy today!

Love,

Renee

PS. For access to more healthy recipes and a lifestyle cleansing reboot, check out the 18 Day Love Yourself Naked Challenge Cleanse here.

March 31 2016

Yummy lunch or dinner salad: What I Eat

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Hello there, I hope you have had a good week so far. I have been getting so many messages from you about dinner and what to eat. Since so many of you are asking what I eat every day, I am going to start posting more meal ideas for you.

I eat very healthy and I don’t really eat anything that comes in a box, if I do, it’s pretty rare. Of course, I have my moments and allow for some fun splurges, but as a general rule I keep the foods clean that go into my body. It’s my fuel.
As a recovering sugar addict, I also know that I gotta get in my meals because skipping them or snacking on small stuff (because I didn’t prepare) is what drives up sweet and carb cravings. Plus, I get pretty cranky and tend to feel cloudy when I don’t feed myself good meals, so I make it a priority. I choose a ton on “healthy fat” foods, because I know I won’t crave sweets as much this way and it works!

I eat 3 meals a day and sometimes 4 and I know that for me, eating something for breakfast that gives me some of that healthy fat and protein is essential.

Healthy fats are things like avocado, nuts and seeds, nut butters (like almond butter, sunflower butter or cashew butter with no sugar added), olive oil, salmon, sardines, coconut oil, chia seeds, hemp seeds, eggs.

I love quinoa for a little extra oomph when I eat salads because sometimes a salad just doesn’t fill me up. Quinoa is pronounced (Keen-Wa) and it’s actually a seed and super high in protein and nutrients. I think it makes things more lively, especially salads.

Here is the thing though, although breakfast is that “most important meal”, dinner tends to be where people go off the rails a bit. So maybe dinner is more important to focus on if that is you… I actually met with a new client this morning who said to me, “Renee, dinner is my nightmare!” I could relate to her. If I don’t plan ahead for dinner, then that’s when ordering out happens or we throw something together that isn’t quite what the body needs. This is not the worst thing to do now and then, but when it becomes a habit to order pizza, eat out , eat popcorn for dinner or eat frozen meals, that’s when our bodies start getting unhealthy.

One of the reasons I want to share this salad is because it is the “left-over salad” – I made it with everything left in the fridge and it took very little time.

In another blog, I will talk about healthy dessert ideas for those who have a sweet tooth, but for today, I want to share this salad I just made – use it for lunch or dinner. It feels hardy and filling and because it’s full of good healthy fats and nutrients, you are far less likely to crave after it.