Kosher for Passover treat that is healthy too! BUCKEYES!!

Standard

Every 3-4 months we invite some friends over for a gourmet club.  This is no ordinary gourmet club, though.  When you think of gourmet club, usually very decadent dishes come to mind, but this dinner club is focused on healthy food.  So, most people would think aaah, no thanks!  But, the food is DELICIOUS!  And, that is really the whole point: to show (especially the hubbies) how eating healthy can be scrumptious. 

Oh, I forgot to mention that its a VEGAN gourmet club, even though no one in the group is actually a practicing vegan.  I will tell you about the conception of our group another time (and hopefully it will inspire you to start your own!!), because I really want to share this surprisingly delicious recipe for Buckeyes.  Not only are the vegan (gotta use vegan dark chocolate to be official–but that is readily available these days), they are A LOT healthier than the traditional version which uses about a pound of confectioners sugar. 

 

Image

The sweetness in this recipe comes from medjool dates, which are high in fiber and lots of vitamins and minerals.  They are so easy and take so little time, I’m just gonna share so you can get to it! 

Oh, and I forgot, it being the weekend before Passover, this is a great dessert!!!  As long as you eat peanut butter or you can also use almond butter. 

This is not my recipe.  Someone in the group made them (Diana Klein)–Thank you Diana!

Rolos/Buckeyes (I think I’ll call them Buckos :-))

7 oz or 1 cup of pitted soft Medjool dates. If they are not really soft, soak them in water for 30 minutes then drain
2 TBL peanut butter
pinch of sea salt

mix the above in a food processor and pulse until a sticky paste forms.
scoop into a bowl and freeze uncovered for 10 minutes
line a plate with parchment paper and roll into balls and place on the parchment paper. it helps if your hands are wet.
freeze for 10 minutes to firm up.

Chocolate Coating
1/2 to 1 cup of dark chocolate chips.
1/2 tsp coconut oil
melt chocolate in either the microwave or in a saucepan.

stick a toothpick in the date mixture and dip each ball in the chocolate to coat.
place back on the parchment paper.
freeze when done. Keep frozen until you are ready to eat.. Enjoy

 

YUMMNESS!!!! Happy Holiday!!

 

Tons of tips on fat loss, triathlon training, and avoiding allergies! my spring go-to guide!

Standard

Spring is here!!

Are you ready for warmer weather? 

There are three things that I think about when April comes:
1. Triathlon Training season starts
2. How am I going to look in my bathing suit come Memorial Day
3. Staying free from allergies and sinus problems

See below for my tips if any of these are on your list too.  Don’t forget that today is the last day to save $50 on

  • The Spring Healthy Edge program–we had so much progress this winter with our Muffin Top Meltdown group!! Inches lost will be tallied this week! 
  • Triathlon Training for Newbies (8 week program) and Intermediates/beginners (16 week program)

Also get a free diffuser with DoTerra enrollment!

FREE clinic on the Natural Athlete and getting an edge on your competition this WEDNESDAY at 7:30.  RSVP HERE

Aroma Touch Technique certification on Saturday April 5th 10-5  NOT TO BE MISSED!  This technique will blow you away.  $149 for training, a kit of 8 pure essential oils, and lunch. RSVP HERE

Please feel free to email me (reply) about any health and fitness questions you have! 

Happy Spring!! Elyse

TIPS FOR SPRING FAT LOSS:

People ALWAYS wait until the last minute to get in shape and lose weight.  Unfortunately, weight loss the right way–the lasting way–is not a fast endeavor.  If anyone tells you you can lose more than 10 lbs in a month, run the other way.  At Venus we teach sustainable fitness and nutrition–not fad diets.  Here are some tips if you are having a hard time losing weight:

  1. Stop doing cardio and long distance running and switch to all weight and resistance training.  watch this video and you’ll understand why.
  2. Spend more time in nature.  Listen to birds chirping, feel the earth beneath your feet (this will be easier now that its warmer out)–reduce stress
  3. Delete alcohol and caffeine from your life for at least 1 month.
  4. Write down EVERYTHING you put in your mouth for 1 month. You don’t have to be perfect.  Just write it down.
  5. Take a pharmaceutical grade multivitamin, like Usana’s Essentials.  This will give your body the nutrients it needs to burn fat. 
  6. REGISTER FOR THE HEALTHY EDGE STARTING APRIL 23RD.  Email me for more info!

Tips for Triathlon Training

The most important things you need to know for training for a triathlon are:
1. practice transitioning and bricks
2. incorporate land workouts with pool workouts
3. Start with shortest distance and build slowly.
Ladies who have done our Triathlon Training program know what these 3 things are.  If you do, then great!  Train with some awesome women this summer and reach your goals with our 16 week program.  If you’re just a newbie, get to the finish line feeling awesome with our 8 week program. 
Click here to get all the info and to register NOW–SAVE $50 by 3/31!!!

I had the privilege of becoming a Certified USAT Coach last year.  The training we do is absolute cutting edge in-person training that is fun and women only.  Its the only women’s only group in Cincinnati.  Join us! 

Tips for avoiding ALLERGIES

Yes, you CAN avoid allergies, but you have to do what I say.  If you want to be rid of sinus problems and migraines (from change of weather), runny noses, and tearing eyes, here is what you need to do:
1.  Take Usana Essentials twice a day.  Personally I also take Biomega, and Proflavenol C 100.  these additional products reduce inflammation and boost the immune system.  Trust me.  When I take my vitamins twice a day, I have no allergies/sinus issues.  Order here
2.  If you feel a little sinus pressure starting, use 1 drop of DoTerra’s peppermint on the roof of your mouth and 1 drop of melalueca on the bridge of your nose pulled out to cheeks (where sinuses are). Order here
3. Don’t ditch your workout.  Many times a good workout can get mucous membranes loosened up and relax sinus pressure.  That’s why your nose runs when you run, walk, or bike.  :)

Are you having a hard time with your sleep?

Standard

Image   I love this picture!!  Sleep is one of those things we take for granted, kind of like regular bathroom habits, until one day when we can’t sleep.  I’m not talking about babies-waking-us-up sleepless nights.  I’m talking about laying-there-staring-at-the-ceiling-exhausted-and-frustrated sleepless nights.  Almost everyone has experienced that for one reason or another, but for some it becomes chronic. 

This chronic insomnia is caused by stress and imbalance in life.  On Tuesday Feb. 11, 2014 I am doing a Balance Your Hormones Naturally seminar that will reveal how to bring balance into your whole life and will help you sleep better.  Leave a comment to get more info on that. 

In the meantime, here are 3 things you can whether you sleep well or not:

1. Eliminate the tv/ipad/phone/computer use from your bedroom.  This messes with your body’s natural sleep chemicals and can effect your sex life (believe it or not–important for sleep!!).  Read an old fashioned book while you are lying in bed trying to fall asleep. 

2. If you are an intense exerciser, back off.  Go for a walk in a park, do relaxing yoga or meditate.  You are wired, and your body needs to chill. Doing intense exercise is burning out your body.  If you are a couch potato, you need to get some kind of exercise–even if its just walking around the mall or park.  This will help you release good chemicals in your body that will help you sleep.  It may seem counter intuitive, but it works! 

3.  Keep your bedroom cool at night.  Turn the heat down.  We actually sleep with the thermostat at 62-64 degrees fahrenheit in the winter.  Its a great way to save money!  :)  You can always set the thermostat to go back on right before your alarm goes off. 

BONUS TIP!  Diffusing therapeutic grade lavender is very effective.  If you tend to be anxious, diffuse lavender and balance.  click here to purchase!

Sweet dreams!!  Elyse

 

3 ways to maintain sanity during the weekend

Standard

Many times I hear from clients that its easy to stay on track during the week, but the weekend throws them off course.  Here are 3 ways to stay focused on eating healthy, getting some activity, and relaxing with family.

1.  Wake up a little earlier than everyone else, even if its only 30 minutes.  I know this may be your only day to sleep in, but if you wake up on YOUR terms and not someone elses, you will be a much happier person.  The quiet of the house is relaxing.  Read something inspirational, pray, or read the paper.  Go to the gym.  Eat a homemade protein-rich breakfast for yourself.  Savor your tea or coffee in the morning, instead of gulping it down. 

2.  If you are inundated with “weekend activities” for your kids, consider exercising while they are exercising.  You can take a walk around the school, run around the field (great way to stay warm), do the stairs.  This burst of activity will help you stay focused on your kids and not resenting the time on your butt.  If you are inundated with NON-kid activities, consider how often you say “no.”  This was a huge one for me.  As women, many times we feel we need to do everything (because no one else will do it, or do it right, or we need people to need us).  You do not need to do everything.  You DO need to take care of yourself and do some restorative things.  You DO need to relax.  Running running running all the time can cause major health issues, especially in women.  Don’t take relaxing lightly.  It is vital to a healthy, sustainable, purposeful life. 

3.  Designate a day or even just an hour, to doing something as a family.  It can be preparing a healthy meal together, or playing a game, or doing an activity together.  Two things that I love doing with family and friends is going to the trampoline gym and bowling.  Think outside the box. 

BONUS TIP!!  To stay focused the rest of the week, plan some time on Sunday to prep some meals for the week.  This can be a family event or some time for you to chill in the kitchen with your favorite tunes playing.  Invite some friends and make it social!  Here are a few great recipes to start with:

bean and cheese burritos (add chicken, fish, or beef if you like).  these look awesome!! Make ‘em and freeze ‘em.  Then take them out and warm them up or put them in your lunchbox to thaw.  

Image

OR try this:  Slow Cooker White Bean, Chicken, and Quinoa Soup–freeze portions in ziplock bowls.

Image

You can eat this anytime!  Also freezable!  Roasted Zucchini and onion fritatta wrap

Image

Love your body Tip #1: Energize naturally

Standard

It can be hard to get excited about exercise and eating right if you just don’t feel good and don’t have the energy you used to.

  • Are you feeling tired and are lacking in the verve you had when you were younger?
  • Do you need to rely on a regular coffee/diet coke/5-hour energy break to get through the day?
  • Are you having trouble sleeping?

I totally understand that this time of year can be a drag (especially this year!), but many women  face real issues with having enough energy to take care of themselves and their families.  This can be caused by some serious issues which you should defintely talk to your doctor about.  But before you take a prescription, consider some lifestyle changes that might make a huge difference, naturally.
Every day till Valentines Day I’m going to offer some tips to show your body some love!

Tip #1: Energize naturally

If you are reading this, I am guessing that you are interested in living a healthy life, but I am also not so naive to think that everyone reading this does it!  :)
If a majority of the food you eat comes in a package with a label, can be purchased from your car, or has instructions to microwave, this may in fact be sucking the life out of you.  Processed food not only causes diabetes and heart disease, it contains lots of chemicals that wreaks havoc on the liver.  Add some caffeine and a couple of glasses of wine and you’re setting yourself up for some serious health issues.

Simplify your diet with foods that don’t have labels (eating at restaurants doesn’t count).  Apples, oranges, celery, broccoli, sugar snap peas, etc. are all great snacks and they don’t need food labels.  Stay away from the frozen meal section.  The added ingredients found even in “healthy” processed foods accumulate a huge toxic load on our bodies, which can cause problems with energy.

1.  Shuttle energy back to where it should be stored first (in the muscles and liver) instead of in fat by doing very fast, hard spurts of exercise.  It can be swimming or running, or jumping, or biking as hard as you can for 20-30 seconds.  Perform 3 times.  How’s that for a quick workout!!

2. Take a break from caffeine and caffeine-related drinks (i.e. don’t just get the decaf version).  I know this is a little scary, but taking a break for at least 3 weeks will actually help you gain more energy!  The first week might be rocky, so be prepared with hot water, lemon and honey (lemon oil is a great treat in warm water).  You can also use peppermint oil to stay energetic during the day.  You will be surprised at how you feel at the end of 1 month.  Then you can decide to go back.  I will be honest–I love coffee but this was one of the best things I ever did (and I typically only get 6 hours of sleep).  I am actually less tired now in the afternoons, than when I was drinking more coffee.  Now I limit it to 1 cup first thing in the morning.

3.  Take a break from processed food.  You will be AMAZED at the energy you will have from eating real food.  Focus on keeping it simple.  Protein like an egg with veggies for breakfast, or a piece of chicken with  veggies is very satisfying to almost anyone.  You can even prepare ahead and make your own freezer meals!  It may take more time than walking through the freezer section, but it will save you time and money on going to the doctor, picking up prescriptions, having “procedures.”

Stay tuned for more tips to LOVE your body!

 

Eat this and move like this for massive results

Standard

Ever wonder how people get fast and amazing results??  If you did it you would be so thin and happy and confident, right? Would you be healthier?  It depends…

Unfortunately we are bombarded by diets and crazy exercise regimens published every month, but these things never seem to work for US!

What’s worse, it seems like every day researchers are finding that all the thoughts and beliefs that we have about getting in shape and what eat to stay healthy are wrong!  TOTALLY disheartening, huh?  But, don’t dispair, because now the news is rather EXCELLENT and its easier than ever to get in shape.  I am going to explain exactly how to exercise (and what NOT to do) and give some suggestions of what to eat that you can easily do to help you be healthier (and even drop some pounds).

Studies show that doing short bursts of super-intense exercise is just as effective, or more effective than long sessions of what we call in fitness “steady state” exercise (what some people refer to as cardio–where you trudge away on the pavement, treadmill or elliptical machine for 30-60 minutes).  Just 1-4 minutes a day (some researchers say even just 3 days a week) can improve insulin sensitivity and reduce fat in the bloodstream.  Here is the protocol:

20 seconds of ALL OUT intense exercise (on a bike is best, but can be running in place) followed by 10 seconds of rest.  Repeat for a total of 3 to 8 times.

That’s it.  If you don’t believe me why don’t you try it for 1 month (of course check with your doctor if you’re health is questionable)?  Or you can watch this video.

There has never been a time in history when what to eat has been more confusing.  You would think that with all our knowledge it would be pretty straightforward.  Unfortunately it is so confusing because it PAYS to make it confusing.  The diet industry is a BILLION DOLLAR INDUSTRY.  Messing with your head is marketing fodder for the diet and food industries.

Eating is also a HUGE controversy when it comes to losing weight.  There are the paleo people on one end, who eat large amounts of “clean” saturated fat, veggies, and stay away from grains, nuts and beans.  The theory is that paleolithic man was very lean and this is probably what he ate, so lets eat this.  Its also based on the idea of using fat as your primary energy source (which is preferred by the body).  Unfortunately, I don’t think paleolithic man actually ate this way.  I’m not an anthropologist, but I don’t think meat was as prevalent as paleo-lovers make it out to be.  These early men and women where thin because they were barely surviving!  My other huge problem with paleo is that its simply not sustainable for the environment (watch Forks Over Knives) or for us.  Saturated fat contributes to heart disease–its acidic and messes up the pH in our bodies increasing risk for osteoporosis and cancer.   Sorry to burst your bubble–I just can’t endorse this lifestyle.  Its just not HEALTHY!

Then what IS a good diet????  Good old fashioned common sense.  Tap into it.  Your body knows what is good for it.  Combine carbs, protein, healthy fat, and fiber every time you eat (which should be about every 2-3 hours).  Carbs (in the form of high fiber fruit and veggies) facilitate the beginning of the burn, especially first thing in the morning when you’ve been fasting for 8-10 hours and need a spark. Protein helps the body to rebuild and repair, making more muscle, bones, cells, hair (fueled by the carbs and fat).  Protein and fiber, ground the carbs during digestion and slow their movement into the bloodstream.   So, eat eggs (protein) with veggies (carbs/fiber) and avocado (fiber/fat), or beans (fiber, carbs, protein) with veggies (carbs) and quinoa (protein, fiber), or  fish(protein) with salad(carbs/fiber) and nuts (fat), or fruit (carbs/fiber) with greek yogurt (protein) and nuts/seeds (protein/fat).

Join us and learn not only the mechanics of health, but why you do what you do in the Muffin Top Meltdown starting on January 27th.  You can do it remotely or in Cincinnati.  Ask me how…leave a comment!  Or just ask a question.  I would love to hear from you!

Be well…Elyse

 

 

5 tips to increase your fitness fast

Standard

This is the time of year lots of people start exercising.  Whether its your first time, or you’re a fitness enthusiast, here are some not-so-obvious tips to get stronger and fit faster.

1.  go slow.  slowing down your weight training movements has many benefits.

  • It stimulates DEceleration (not often practiced but greatly needed)
  • It uses more core and stabilization
  • It is actually harder, because you eliminate momentum
  • Performing an action slowly ensures better posture and better form, especially for beginners, but also for experienced exercisers.  Going slow can bring a whole new level to your workout.
  • starting out slowly if you are a “newbie” is super important for the long haul.  you will build muscle but it takes time.

2. go light.  its not only important to start with lighter weights, but to go back to them often.

  • taking load off can bring better form to a movement (always good)
  • it forces you to use more isometric contraction-that squeeze at the end of a contraction.  making your muscles do something different is always good.
  • people who used to be “athletic” and have gotten out of shape tend to start a new routine as if they never took a break.  this is a recipe for disaster, injury, and too much soreness which causes them to miss workouts.

3. slow down.  we live in a fast paced world.  the emotional stress we feel day to day is still stress and depletes the body, just like physical stress.  this can short circuit many weight loss and performance goals!!

  • take rest days and weeks.  this is crucial for serious athletes (and the often don’t do it) as well as beginners.  when you work out, you break down muscle and create metabolites.  your body needs time to repair.
  • if you don’t take rest, you will not lose weight!  your body will stay in fat storing mode and you will get very frustrated.
  • take time to relax.  go to bed earlier, take a warm bath with lavender oil and epsom salt, laugh, and breathe.

4. change it up.  doing the same workout every day, week after week, month after month is a great strategy to plateau (and no one wants to plateau!). your amazing body adapts to patterns quickly, so change things up, such as:

  • how fast or slow you do your movements
  • how many reps or how long you do an exercise
  • how many sets you do
  • how much rest each muscle group gets
  • interval training is one of the most effective ways to increase fitness and lose weight.  it consists of intervals of intense exercise followed by rest, in a repeated manner.

5. don’t overindulge in cardio or “steady-state” training.  cardio is like sugar–its easy and it makes you feel great, however it comes with a price.  steady state training is staying at the same heart rate while doing some activity, like running, biking, elliptical–traditional cardiovascular exercises.  It can be jumping jacks! one myth you need to dispell is this:  cardio DOES NOT HELP YOU LOSE WEIGHT. the primary  reason people do cardio is that they are training for a race, but even then you can mix it up with interval training.   this has actually been shown to improve speed and strength for endurance athletes better than long slow distance, and it has a lower injury rate.

 

 

What is your body image telling you?

Standard

What do you see when you look in the mirror?

a.  a confident, sexy woman, who knows she can accomplish anything?

b. someone who looks good on the outside, but is just waiting to be found out as a fraud?

c. some bulges in places you didn’t have a few years ago and trying to cover it up with well-placed sinching

d.  you avoid looking in the mirror from the neck down.

e. all of the above, depending on the day

What we see in the mirror has little to do with our actual physical appearance, and more to do with what is going on on the inside–what we tell ourselves.  Certainly some people do need to lose weight–its a basic fact and their reflection is accurately telling them so. That’s okay.  But, its how we respond to our reflection that determines everything else in life.

Have you ever heard that you’ll be healthy if you just eat right and exercise?  Of course you have!  We all have!  But then why don’t we do it??  For most of us its because life is just getting in the way!  If we didn’t have kids to distract us, or if we could cook better, or had a more supportive family, etc, we could reach our goals (these can be health related, job related, or anything).

In the first audio of the Healthy Edge, an awesome program that I run within our Muffin Top Meltdown, this very issue is addressed.  The facilitator, Amber Theil, is so much better at walking you through this that I’m not even going to attempt it.

Think about where you want to be this time next year.  It could be the same exact thing as what you said last year, and maybe you’re not there.  That’s okay.  I said I wanted to have 60 clients and I still only have 30.  Crap happens and we don’t achieve our goals.  However that should not prevent us from trying again.  Maybe this year its more important; you are more committed; or life is a little less complicated.

Taking control over our self limiting thoughts is the first step to getting everything we want, including a sexy, confident reflection in the mirror.  Are you ready to go for it?

Contact me if you want to set up a 30 minute coaching call–fill out the form below with a comment and I will set it up!

Happy Holidays!!  Elyse

 

 

 

 

 

Are you congested? Here is a wonderful shower remedy

Standard

This is not my recipe, but I just had to share it with you!!

If you or someone you love has a stuffy nose, colic, congestion, a nasty cough, etc. you can make these shower bars and the Therapeutic Grade essential oils will heal and soothe.

Make these for gifts, or as part of your medicine cabinet arsenal when someone in your family gets a nasty bug.  Please share your experience at the end of this post.

Vapor Shower Disk–Improvement of a Vick’s Vapor Bar!

2-3 cups Baking Soda

Water

Doterra’s Eucalyptus, Rosemary, and Lavender Oils

Put muffin liners in a muffin pan. Set aside.

Put the baking soda in a large mixing bowl and slowly add the water until it makes a thick paste. Adding only a little water at a time and mashing it together with the back of a spoon. You’ll want it to feel like putty.

Add 15 drops of each essential oil and mix well.

Spoon mix into muffin liners. Only about half full. Pat down flat with the back of the spoon. Allow to sit out and dry for 12-18 hours. (You can also mix the paste without the oils, and bake them for 20 minutes at 350 degrees. Then add a few drops of the oils to each cooled puck)

Put these at the back of the shower on the floor and take a long hot steamy shower! The vapors will open you airways and clear out a head cold or stuffed up sinuses!