Embracing Midlife Challenges with Presence

As women we face a multitude of significant life changes and challenges. From empty nests as children leave for college to dealing with the loss of parents, shifting careers, or going through a divorce, this phase can be a rollercoaster of emotions and transitions. Additionally, the challenges of perimenopause and menopause add another layer to this transformative period of life. While it's natural to feel overwhelmed, there's a powerful tool that can help us navigate these turbulent waters: the art of being present.

The Power of Being Present

Being present means fully immersing ourselves in the current moment, acknowledging our feelings and surroundings without judgment. It's about living mindfully and authentically, without seeking to escape or numb out from discomfort. The benefits of practicing presence are profound, particularly when facing tough emotions and major life changes, along with the challenges of perimenopause and menopause:

1. Breathwork for Emotional Regulation

Perimenopause and menopause can bring hormonal fluctuations that affect mood and emotions. Breathwork becomes even more critical during this time to help regulate your nervous system and reduce stress. When life's challenges and hormonal changes feel overwhelming, taking slow, deep breaths can help anchor you in the present, allowing you to process difficult emotions with clarity.

2. Navigating Physical and Emotional Changes

Menopause often brings with it physical changes, such as hot flashes, sleep disturbances, and changes in body composition. Embracing these changes with presence allows you to adapt and find strategies to manage them effectively. In addition to physical changes, the emotional ups and downs can be significant. Being present during these times allows you to fully acknowledge and manage your feelings, helping you find inner strength.

3. Finding Joy Amidst Challenges

One of the remarkable aspects of being present is that it enables us to experience joy and sadness simultaneously. Life is a blend of light and shadow, and both coexist. Amidst the challenges of midlife and menopause, take time to notice the small, beautiful moments that bring you joy – a colorful sunset, a heartfelt conversation, or even the taste of your favorite meal. Joy can be a source of strength during challenging times, and it can be even more vital as you navigate menopausal changes.

4. Healing Through Presence

Numbing out or avoiding difficult emotions may provide temporary relief, but it doesn't facilitate true healing. Being present, on the other hand, allows you to process, learn, and grow. When we are present with our feelings and emotions we allow them space to move through us vs. pushing tough emotions away allowing them to manifest into body aches and pains, tension or worse. By confronting your emotions, midlife challenges, and the changes brought by menopause head-on, you gain the resilience and wisdom to navigate future obstacles.

Practical Steps to Cultivate Presence

1. Mindful Breathing: Incorporate deep breathing exercises into your daily routine. Pause and take a few slow, intentional breaths whenever you're feeling overwhelmed, especially during menopausal symptoms.

2. Daily Gratitude: Start or end your day by acknowledging the things you're grateful for, including the strength you've developed in navigating midlife and menopause.

3. Mindful Movement: Engage in activities that ground you in the present, such as yoga, meditation, or nature walks, which can also help manage menopausal symptoms.

4. Connect with Others: Share your feelings with friends, family, or support groups. Connecting with others can provide a sense of belonging and understanding during tough times and menopausal experiences.

5. Seek Professional Help: If you find that processing emotions, midlife challenges, and the complexities of menopause are too difficult, don't hesitate to seek the support of a therapist or counselor who understands both the emotional and physical aspects of this life stage.

Remember that midlife challenges and the changes associated with perimenopause and menopause, while often challenging, can also be transformative. By embracing the present, you can find strength, healing, and even joy amidst the difficulties. Life's ups and downs are part of the beautiful journey. Embrace it, and you'll discover that you possess the resilience to thrive through it all.

Embrace Your Queenage: You Deserve a Seat at the F&%KING Table

Life is a grand banquet, and every phase of it has its own unique flavor. When we're young, we often find ourselves at the "kids' table" of this grand feast. We're learning, growing, and finding our way in the world. But what happens when we reach midlife, especially during the transformative stages of perimenopause and menopause?

It's time to declare, "I deserve a seat at the F&%king Table!"

The Kids' Table: Early Life

Think back to family gatherings or holiday dinners during your childhood. There was usually a separate table for the kids – a place where we laughed, made a mess, and felt carefree. It was a rite of passage when we finally earned a spot at the adults' table, a sign that we were growing up.

Midlife Transformation: Your Awakening

Fast forward to midlife. This is the phase where many of us find ourselves facing perimenopause and menopause, and it can sometimes feel like we've been relegated back to the kids' table. Hormonal changes, societal expectations, and self-doubt can make us question our worth and impact.

But here's the truth: Midlife is NOT a return to the kids' table. It's an awakening, a reclamation of your power, and a time to declare that you deserve a seat at the F&%king Table of life.

You've Earned Your Crown: Wisdom Through Experience

You've spent decades accumulating wisdom. Your experiences – the joys, heartaches, triumphs, and setbacks – have woven a tapestry of insight that's uniquely yours. You've navigated the challenges of early adulthood, built careers, raised families, and supported others. This is your strength, your crown.

Embrace Your Inner Queen

Your journey has led you to this moment, where you're discovering your inner queen. This isn't about age; it's about embracing your power and purpose. It's about declaring that you are deserving, worthy, and unapologetic about taking your place at the table.

Wear Your Crown with Pride

Your crown represents the strength, resilience, and wisdom that define this phase of life. It's a symbol of your achievements, your self-discovery, and your ability to empower yourself and others. Wear it with pride and grace.

The F&%king Table: Your Place of Empowerment

Claiming a seat at the F&%king Table is a declaration of empowerment. It's a recognition that you're not here to play small, to doubt yourself, or to let others define your worth. You're here to shine, to lead, and to create a legacy.

The Reign of Your Queenage

It's time to step into your Queenage with passion + strength. It's time to acknowledge your worth, your power, and your right to a seat at the F&%king Table of life. Your journey is not over; it's just beginning. Embrace it, wear your crown proudly, and let your reign inspire others to do the same.

The kids' table was fun, but your place is here, among the queens, among the powerful, among those who know they deserve a seat at the F&%king Table.

Rediscover Your Purpose: A Journey of Renewal in Peri/Menopause

Do you find yourself feeling that you’ve lost your sense of purpose? If you're a woman navigating the winding road of perimenopause or menopause, you're not alone in pondering this profound question. This transitional phase of life often brings with it a sense of uncertainty, coupled with a yearning to reignite the flames of purpose.

The Search for Purpose:

The quest for purpose isn't exclusive to women navigating peri/menopause, but it often becomes more pressing during this transformative period. The roles that defined you—career, parenting, or others—may shift, leaving you to explore who you are beyond these roles. It's an opportunity to rediscover and redefine your sense of purpose.

Life Coaching Tips to Find Your Purpose:

Life coaching can be a valuable compass on this journey of self-discovery. Here are some tips to help you reconnect to your purpose again:

1. Self-Reflection:

• Journaling: Start a journal to record your thoughts, feelings, and aspirations. Reflect on what truly excites and inspires you.

2. Explore Passions:

• Curiosity: What are you curious about? Exploring new interests can lead to discovering your passions.

• Hobbies: Reconnect with old hobbies or explore new ones. The joy you find in these activities can provide hints to your purpose.

3. Identify Core Values:

• Values Assessment: Identify your core values. What principles and beliefs guide your life? Aligning with these values can lead to a sense of purpose.

4. Seek Inspiration:

• Mentorship: Seek out mentors or role models who have found their purpose in midlife. Their journeys can inspire and provide guidance.

• Books and Workshops: Dive into books, workshops, or courses that explore the concept of purpose and personal development.

5. Embrace Your Unique Gifts:

• Strengths Assessment: Discover your strengths and talents. Leveraging these gifts can lead to a fulfilling sense of purpose.

6. Set Goals:

• SMART Goals: Define specific, measurable, achievable, relevant, and time-bound goals related to your purpose. These milestones provide clarity and motivation.

7. Connect and Give Back:

• Community Involvement: Engage in volunteer work or community projects aligned with your values and interests.

• Networking: Connect with like-minded individuals who share your passions.

8. Embrace Change:

• Mindset Shift: Embrace change as an opportunity rather than a challenge. Midlife is a time of transformation and growth.

9. Seek Professional Guidance:

• Life Coaching: Consider working with a certified life coach. They can provide support, guidance, and tools to help you navigate this journey.

10. Practice Patience:

• Timing: Finding your purpose is a process, not an overnight revelation. Be patient with yourself and allow space for exploration.

Your journey to rediscover your purpose in this season of your life is an inspiring chapter of growth and self-discovery. It's a chance to embrace your unique gifts, passions, and values. Remember that your sense of purpose can evolve and adapt as you do. Embrace this transformative journey with an open heart and the belief that your best days are yet to come.

Embracing the Whispers of Your Heart: Navigating Perimenopause with Grace and Growth

Perimenopause, the transitional phase leading to menopause, is a profound period of change for women. Beyond the physical shifts, it's a time when the whispers of your heart become more pronounced. These inner messages can guide you through the challenges and transformations of this new season of life. In this blog post, we'll explore how listening to your heart can help you grow and thrive during perimenopause.

Understanding Perimenopause: Perimenopause typically begins in the late 30s or early 40s and can last for several years before menopause officially sets in. It's marked by hormonal fluctuations, irregular periods, and various physical and emotional symptoms. Amidst these changes, your heart's whispers can become your compass, guiding you forward.

The Importance of Listening to Your Heart: Your heart's whispers are the quiet, inner nudges that often get drowned out in the hustle and bustle of everyday life. During perimenopause, these whispers gain significance for several reasons:

1. Self-Discovery: Perimenopause is an opportunity to reconnect with your authentic self. The whispers of your heart can reveal what truly matters to you at this stage of life.

2. Emotional Well-Being: Hormonal changes can lead to mood swings and emotional fluctuations. Listening to your heart helps you identify and address emotional needs, fostering inner peace.

3. Self-Care: As your body goes through changes, your heart may guide you toward self-care practices like meditation, yoga, or nurturing hobbies that support your well-being.

4. Relationships: Your heart's whispers can influence your relationships, helping you express your needs and desires more authentically.

Ways to Tune into Your Heart:

1. Mindfulness and Meditation: These practices create the space for introspection, allowing you to hear the whispers of your heart more clearly.

2. Journaling: Keeping a journal can help you capture your thoughts and feelings. It's a powerful tool for self-reflection and self-discovery.

3. Seeking Support: Sharing your journey with friends, family, or a therapist can provide a safe space to explore your heart's whispers.

4. Prioritizing Self-Care: Pay attention to what activities and practices bring you joy and peace. Your heart often guides you toward these sources of nourishment.

Embracing Growth and Transformation: Perimenopause, although challenging, is also a time of tremendous growth and transformation. By listening to your heart, you can embrace this new season of life with grace:

1. Acceptance: Listen to your heart's messages about accepting the changes in your body and life. This acceptance is the foundation for growth.

2. Resilience: Your heart whispers resilience in the face of physical and emotional challenges. It reminds you of your inner strength.

3. Empowerment: Your heart's whispers empower you to make choices that align with your true self, whether it's in your health, career, or relationships.

4. Self-Love: The whispers of your heart often speak of self-love. Embracing this love is a powerful catalyst for personal growth.

Perimenopause is a season of change, growth, and self-discovery. The whispers of your heart are your faithful guides through this transformative journey. By paying attention to these inner messages, you can navigate perimenopause with grace, embrace personal growth, and step confidently into the next chapter of your life.

Remember, your heart knows the way; all you have to do is listen.

Xo Lisa

Navigating Perimenopause/Menopause Weight Gain: The Transformative Power of Yoga and Life Coaching

Perimenopause and menopause are phases of life that bring about numerous changes, including shifts in hormones that can lead to weight gain and changes in body composition. Weight gain during this time can be frustrating, but it's important to recognize that it's a natural part of the transition. By combining the holistic practices of yoga and life coaching, you can proactively manage weight gain, boost your self-esteem, and embrace this new chapter with confidence. In this blog post, we'll explore how yoga and life coaching tools can help you navigate perimenopause and menopause weight gain effectively.

Understanding Hormones and Weight Gain: Fluctuating estrogen levels during perimenopause and menopause can contribute to changes in metabolism and fat distribution. Weight gain, particularly around the abdominal area, is common. However, the goal is not solely to prevent weight gain but to manage it in a healthy and mindful manner.

The Transformative Role of Yoga: Yoga is a powerful practice that addresses not only physical fitness but also emotional well-being. Incorporating yoga into your routine can help manage weight gain and promote a healthier body image. Here's how:

1. Physical Activity: Regular physical activity, including yoga, helps maintain muscle mass and supports metabolism. Dynamic styles like Vinyasa and Power Yoga provide cardiovascular benefits, while gentle styles like Hatha and Yin Yoga promote flexibility and relaxation.

2. Mindful Eating: Yoga encourages mindful eating practices, fostering a deeper connection with your body's hunger and fullness cues. Practicing mindfulness can prevent overeating and promote healthier food choices.

3. Stress Reduction: Yoga incorporates relaxation techniques that reduce stress and cortisol levels. High stress can contribute to weight gain, particularly around the midsection. Stress reduction through yoga can support healthy weight management.

4. Self-Compassion: Yoga philosophy emphasizes self-acceptance and self-compassion. By cultivating a positive body image and a kind relationship with yourself, you can navigate weight changes with greater ease.

Empowering Strategies from Life Coaching: Life coaching equips you with tools to navigate challenges and make positive changes in various aspects of your life, including weight management. Here's how life coaching can support you:

1. Goal Setting: A life coach can help you set realistic and achievable weight management goals. These goals can focus on both physical health and emotional well-being.

2. Mindset Shift: Coaching can assist in shifting your perspective from focusing solely on the number on the scale to embracing overall health and well-being. This mindset shift reduces the pressure often associated with weight gain.

3. Creating Action Plans: Coaches help you create actionable plans to incorporate healthy habits into your daily routine. This can include meal planning, regular exercise, and stress reduction practices.

4. Accountability and Support: Regular coaching sessions provide accountability and encouragement as you work toward your weight management goals. The support of a coach can boost your motivation and commitment.

Perimenopause and menopause are transformative phases that come with their own set of challenges, including weight gain. Embracing the power of yoga and life coaching can provide you with effective tools to manage weight gain in a holistic and empowering way. Remember that your worth goes far beyond your body's changes. With the right strategies, self-care, and support, you can navigate this journey with grace, confidence, and a focus on overall well-being.

Elevating Your Mood: How Yoga and Coaching Can Empower You During Menopause

Menopause is a natural phase of life that brings with it a variety of physical and emotional changes. From fluctuating hormones to sleep disturbances, the journey through menopause can sometimes feel overwhelming. However, it's important to recognize that this transition also presents an opportunity for growth, self-care, and embracing new strategies for well-being. In this blog post, we'll explore how the powerful combination of yoga and coaching can significantly improve your mood and help you navigate the emotional challenges of menopause.

Understanding Menopausal Mood Swings: Mood swings are a common symptom of menopause due to hormonal shifts. Fluctuations in estrogen and progesterone levels can lead to irritability, anxiety, and even depression. While these changes are natural, there are proactive steps you can take to manage your mood effectively.

The Healing Power of Yoga: Yoga is a holistic practice that goes beyond physical flexibility. It encompasses breath control, mindfulness, and meditation, all of which can contribute to emotional balance. During menopause, certain yoga poses and practices can be particularly beneficial:

1. Balasana (Child's Pose): This gentle resting pose helps calm the mind and release tension in the back and shoulders. As you breathe deeply in this posture, you can create a sense of inner peace and relaxation.

2. Viparita Karani (Legs-Up-The-Wall Pose): Elevating your legs in this pose promotes blood circulation and reduces stress. It's known to have a calming effect on the nervous system and can alleviate feelings of fatigue and anxiety.

3. Ujjayi Pranayama (Victorious Breath): This deep breathing technique can soothe the nervous system, lower blood pressure, and increase oxygen supply to the body. It's a wonderful tool for managing stress and promoting emotional well-being.

4. Meditation and Mindfulness: Regular meditation practice helps train the mind to stay present and reduces the impact of negative thoughts. Mindfulness techniques can foster self-awareness, helping you respond to emotional triggers more effectively.

The Role of Coaching: Menopause brings about not only physical changes but also shifts in identity and purpose. This is where coaching comes in as a transformative support system. A skilled menopause coach can help you:

1. Set Clear Intentions: Coaching sessions allow you to set positive intentions for your journey through menopause. Clarifying your goals and aspirations empowers you to navigate this transition with purpose and enthusiasm.

2. Manage Emotions: Coaches provide strategies to manage mood swings and emotional turbulence. Through personalized guidance, you can learn techniques to shift your perspective and cultivate resilience.

3. Rediscover Self-Care: Menopause often prompts a reevaluation of self-care routines. A coach can help you design a holistic self-care plan that encompasses physical, emotional, and mental well-being.

4. Build Confidence: As your body undergoes changes, self-esteem might waver. Coaching helps you build self-confidence and embrace your evolving self with grace and pride.

Menopause is a unique and transformative phase that offers an opportunity for self-discovery, growth, and enhanced well-being. By integrating the power of yoga and coaching into your routine, you can effectively manage mood swings, reduce stress, and foster a positive outlook on this journey. Embrace the practices that resonate with you, and remember that you have the inner strength to thrive during this important life transition.

Butternut Squash Bisque

This delicious bisque is a favorite in my house. With a touch of nutmeg and a hint of coconut milk for extra creaminess, this soup hits the spot!

I adapted this recipe from Alton Brown. I love the use of white pepper, which give just a bit of spice to the dish but in a very delicate way. (If you don’t want to hunt down white pepper, regular works good to. I’ve made it both ways).

Here’s what you need:

2 large butternut squash cut and cubed or 3 bags of pre-cut bags

1 tablespoon of ghee

1 tablespoon sea salt

1/2 teaspoon ground white pepper

3 cups vegetable or chicken broth

4 tablespoons honey

1 tablespoon grated fresh ginger

1/3 cup full fat coconut milk

1/4 teaspoon nutmeg

What To Do:

1. Heat the oven to 400 degrees F.

2. Brush the flesh of the squash with Ghee and season with 2 tablespoons of the salt and 1/2 teaspoon freshly ground white pepper. Place the squash on a sheet pan and roast for 30 to 35 minutes or until the flesh is nice and soft.

3. Spoon the cooked squash into a pot and add the stock, honey and ginger. Bring to a simmer and puree using a stick blender.

4. As the blender is running, slowly add the coconut cream and return to a low simmer. Season with salt, pepper and nutmeg and stir to combine.

Why A Yoga Retreat Needs to be on your Bucket List!!

Are you ready for a RETREAT?

I love creating retreats! Creating a safe space for people to unwind, let go, connect deeper to themselves + their needs. A Yoga Retreat is a magical time!

4 reasons you should sign up for a Retreat today:

#1. Time away is essential

 Life happens! We go through each day, flowing through our routines with little or no time to pause and process all that transpires. Just like nature we are moving through different seasons in our lives. Time away on a Yoga Retreat gives us the space to reflect, release, process and step into a new version of ourselves. 

#2. Rest

You know how during a trip you want to tick off all the sights in your guidebook that you end up needing a vacation after your vacation? Well, on a yoga retreat it's all about RELAXING! No rushing, no place to be or sense that your missing something. Only time to be present and enjoy each moment. 

#3. Nurture your body and soul

A yoga retreat will nurture your body, mind and soul. The best part is those positive effects won't stop there. Going on a yoga retreat will inspire you to adopt and keep these healthy habits and a mindful lifestyle even after it's over and you're home again. 

#4. Start or deepen your yoga practice

 You don't have to be an experienced Yogi to experience the beauty of a Yoga Retreat. A Yoga Retreat is a great way to start or deepen your practice. Being away from the distractions of your daily life, surrounded by like-minded people in a beautiful, serene setting makes it much easier to connect with yourself and be present on your yoga mat. 

Attending a Yoga Retreat will change you and your life for the better. Are you ready to try it for yourself? 

Join me October 11-13th for a Weekend to Nourish Your Soul, Yoga Beach Retreat in Encinitas, CA!! This will be a magical time to reconnect, unwind, practice, breathe and simply BE. 

Irish Potato Leek Soup,.....Lightened UP!

Are you looking for a comforting + light dish to enjoy this St. Patrick's? A dish that will bring you back to your Irish roots? This is IT! 

The potatoes have mostly been taken OUT of this dish and replaced with Cauliflower. All the great flavor is still there, minus the starch carbs that can leave you feeling weighed down! 

My Irish heart loves this soup, I hope yours does too! 

Here's what you need:

• 4 tablespoons good Irish butter
• 1 onion chopped
• 3 leeks, sliced
• 2 small yellow potatoes, cut into 3/4 inch cups
• 1 small head of cauliflower chopped
• 31/2 cups vegetable broth
• salt and pepper
• 2 tablespoons snipped fresh chives
• cashew cream for garnish *optional (recipe below)

Method:

1. Melt the butter in a large saucepan over medium heat, add in the onion and leek saute gently for 2-3 minutes, until soft. Add in potato, cauliflower and s + p, saute another 2-3 minutes. Pour in the broth and bring to a boil, then reduce the heat and simmer, covered, for 15 minutes.
2. Remove from the heat and puree the soup in the saucepan, using a handheld immersion blender, if you have one. Alternatively, pour into a blender, puree until smooth, and return to the rinsed-out saucepan. 
3. Reheat the soup and season to taste with s + p. Ladle into warm bowls and serve, swirled with cashew cream, if using, and garnish with the chives. 

*Cashew cream

• 1/2 cup raw cashews
• 1 cup water (to soak cashews)
• 1/2 cup fresh water
• 1-2 tablespoons fresh lemon juice
• pinch of salt 

Soak cashews for at least 1 hour. When ready drain from water and rinse well. Place cashews in blender with 1/4 or your 1/2 cup water, and begin blending. continue to add remaining water until you get to a creamy consistency. Add in lemon juice + pinch of salt, blend until combined. Note: it may take a bit of blending to break up the cashew bits, keep working the mixture until you reach a desired consistency. (can be stored in airtight container for up to 1 week in fridge).

I hope you and your loved ones enjoy this taste of Ireland! 

Happy St. Patrick's Day!

Lisa

Coffee Scrub Bombs

Coffee is known to have all kinds of health benefits when consumed in moderation, but did you know that it also makes a great addition to your skincare routine? It's loaded with antioxidants and has been known to help diminish cellulite.  When combined with coconut oil and essential oils, it will leave your skin feeling silky smooth and toned.

Bring the spa into your home and indulge yourself with these homemade coffee scrub bars. Self-care doesn't need to be complicated or time consuming! 

Here's what you need:

• 1 cup coffee ground (left over from your morning joe or fresh ground will work)
• 1 cup coconut oil
• essential oils (optional)
• silicone molds of your choice

Here's what you do:

Melt coconut oil in microwave. Mix in coffee ground and add in any essential oils of your choice(recipe combination below). Pour into your molds and place in fridge until set. 

When ready to use, take one scrub bomb into the shower with you. Once your skin is warm, begin working the bar all over the skin scrubbing as you go. I even use it on my face. Its fun and messy. Let the oils and grounds sit on your skin for a few minutes before washing off. 

*you may need to rinse our shower walls down a bit too :). 

Your skin will feel and look so amazing! I use these twice a week in the shower.

Essential oil combinations 

Essential oil combinations

For cellulite reduction and toning: 

• 10 drops grapefruit oil
• 5 drops cypress oil
• 5 drops frankincense oil
• 4-5 drops black pepper oil

You can add any oils that you enjoy! Explore, play around and HAVE FUN WITH THIS! 

Cheers to your HEALTH! 

xo

Lisa 

Dark Chocolate Lemon Truffles....These treats will UP your HEALTH!

I've created something really special here for YOU and for ME, because a girl needs chocolate in her life and we ALL need to UP our HEALTH whenever possible! 

Homemade Dark Chocolate Lemon Truffles!! 

You may have seen the news lately about the AMAZING health benefits and anti-cancer properties contained in the lemon. Not just lemon juice, the WHOLE LEMON, peel and ALL. It's the peel that really holds many of the properties that are so incredible good for our health and vitality. 

Here are just a few of the benefits whole lemons provide:

• Lemon peels contain certain vitamins that lemon juice does not (e.g., Omega-3 and Omega-6).
• The peel also helps rid our body of toxins (And to think that we so often throw the peels right into the garbage.)
• Has an anti-microbial effect against bacterial infections and fungi
• Fights against internal parasites and worms (lemon peel oil is even used as a natural option for removing pests from plants)
• Acts as an anti-inflammatory
• Can be used as an anti-depressant and combats stress and nervous disorders (tested with lemon balm)
• Creates an alkaline environment in the body (cancers and other diseases can not thrive in an alkaline system)

WOW! You are going to get ALL OF THAT and MORE in this delicious chocolate treat! 

Let's take a look at the other health bennies, like the ones found in super dark chocolate...

If you don't LOVE dark chocolate(Im talking 70% dark and higher) learn too! Its health benefits are amazing...

1. Nutrient dense
2. Improves heart health
3. Reduces stress and anxiety
4. Aids in regulating cholesterol
5. Helps you lose weight!!
6. Assists with pain and depression
7. Improves skin health and appearance!

The last two superfoods that make an appearance in these lovely treats are coconut oil and maca powder. Both incredible health boosting additions. 

Coconut Oil: is good for the brain, the heart, the kidneys, cancer treatment and prevention, immune system, energy and endurance, digestion, skin... it pretty much covers it ALL! Being that it is made up of medium chain fatty acids, your body does not store it as fat, but uses it for energy!

Maca Root: The ultimate hormone balancing herb for men and women. This stuff has changed my life! In addition to smoothing out our hormones it also....., reduces adrenal stress, enhances sexual function, boosts energy, improves memory and is used as an antidepressant! 

Have I SOLD YOU on these little gems yet? Did I mention that they are so yummy? 

Dark Chocolate Lemon Truffles

Ingredients

• 8 oz dark chocolate of your choice (70% or higher, preferably organic)
• 1 organic lemon, washed, frozen and grated
• 1/4 cup coconut oil
• 2 tsp. maca powder
• 1 ice cube tray

Directions

Melt chocolate and coconut oil in microwave for 45 sec. if not fully melted, cook for 15 sec. intervals until so. Mix together oil, chocolate, grated frozen lemon and maca powder. Pour mixture into ice cube trays filling about 1/2 to 3/4 of the way. Place in freezer and pop out of molds when ready. 

You can keep them in a baggie in the freezer or in the fridge. They will soften quickly with the addition of coconut oil. 

Cheers to your HEALTH! 

xo

Lisa 

Paleo Chocolate Chip Pumpkin Cake

OMG there is so much that I can say about this cake. 

1.  It's delicious, sooo delicious that my kids asked for seconds and couldn't get enough of it!
2. It's super healthy, paleo, gf, dairy free and packed with protein!
3. It's versatile, you could eat it for breakfast, a snack, a dessert or late night in bed with a cup of tea :).
4. It has all the flavors of the season! 

INGREDIENTS

• 3 large eggs
• 1 1/2 cups almond flour
• 1/2 cup Tapioca flour
• 1/4 cup honey
• 1/3 cup pumpkin puree
• 1tsp. vanilla extract
• 1/4 tsp. baking soda
• pinch of sea salt
• 2 tbs. coconut oil cold
• 2 1/2 tsp. pumpkin pie spice
• 1 cup dark chocolate chips

GLAZE

• 2tsp. almond butter
• 2tsp. maple syrup
• 1 1/2 tsp. honey
• 1 1/2 tsp coconut oil
• 1/8 tsp cinnamon

INSTRUCTIONS

Pre-heat oven to 350. Line a 9in round cake pan with parchment paper and spray with coconut oil spray. 

In a large bowl mix together eggs, pumpkin puree, honey and vanilla extract. Then mix in almond flour, tapioca flour, baking soda, pumpkin pie spice and sea salt. Mix until combined. Break up cold coconut oil into small chunks and fold in along with chocolate chips. Pour cake batter into prepared pan and bake for 20-25 minutes or until toothpick comes out clean.

While cake cools prepare glaze. Mix all glaze ingredients together in a small bowl. When cake is almost cooled drizzle over the top. ENJOY! 

Almond Butter Cups

Nothing screams HALLOWEEN more than a reeces peanut butter cup! As I have cleaned up my diet, eating one of these would leave me feeling (for lack of a better word) like CRAP! 

So I have cleaned it up! Let me tell you, these may be better than the original. Healthy, paleo, low in sugar, gluten and dairy FREE! 

So skip the Reece's and make your own stash of halloween treats!! Your taste buds and body will thank you. xo

Ingredients:

• 1 c. almond butter
• 1 bag Enjoy Life Chocolate Chips(can use dark chocolate)
• 1 Tbs coconut oil (optional)
• 1 Tbs raw honey (optional)
• sea salt (a pinch or two) to taste

Tools needed:

• mini muffin pan
• mini cupcake liners
• glass measuring cup  (2 cup)
• measuring spoons
• small mixing bowl

Directions:

• Melt Enjoy Life Chocolate Chips with coconut oil (optional) in the microwave or on stove in a small pan. Stirring frequently.
• Mix almond butter in separate bowl with honey (optional) & a dash of sea salt.
• Line mini muffin pan with liners
• Put about 1 tsp of melted chocolate in bottom of liner (just until it covers the bottom, not too thick)
• spoon a small amount of almond butter on top of the chocolate
• cover almond butter with chocolate
• sprinkle with sea salt (optional)
• put in the fridge for about a 1/2 hour to cool.
• enjoy! makes about 24 pieces.

PAUSE

Take a moment right now...sit back in your chair, relax your shoulders away from your ears, connect to your breath, breathing in and out of the belly and close your eyes. 

Is your life missing the PAUSE button? 

Do you ever feel like life keeps moving faster and faster each year? 

It's as if time speeds up and the next thing you know another year has passed you by! 

As a busy modern day woman, I can relate to this 100%! Managing life, your kid's lives, your to do list, your social life, social media, work, play, your home, your finances, your future etc.. etc... It all just gets a bit overwhelming and very, very time consuming.

When do we have time for just us? When do we get time to PAUSE and check-in? When do we find the time to look at our lives and ask the BIG questions...Am i happy? Am I nourishing my soul? Am I living a life that I LOVE? 

Most of us don't, because we have forgotten how to HIT THE PAUSE BUTTON! 

Maybe you didn't even realize this was possible for you? Maybe it never occurred to you that you have the ability to PAUSE, take a step back, restore and examine the quality of your life. 

We only get one shot to live this life to the fullest! Hitting the PAUSE BUTTON isn't a luxury, its a necessity! 

"Life moves pretty fast, if you don't stop and look around once in a while, you could miss it.". ~ Ferris Bueller

Here's a few way's YOU can hit the PAUSE button:

• Where could you go for an hour? Take out your calendar and a piece of paper. List at least ten possible places. There doesn't have to be anything dramatic about the places. They simply need to afford you the chance for one hour of uninterrupted solitude. Get excited about the possibility of time to yourself. Could you go to a park, library, yoga class, car, garden, hammock, mountain top, hiking, biking, Barnes & Noble, or a room of your own? Now SCHEDULE IT! 
• Where could you go for an overnight or a weekend? This can be more challenging, but try to come up with five places. Keep your focus on the place, not the list of things you'll need to take care of to get there. Too often we paralyze ourselves with worry about the hurdles before we even allow ourselves to envision the possibility of escape. Making a plan gives you power, and feeling power gives you hope!  

Return to your list again and again as you incorporate taking a retreat or pause into your life. 

A sweet invitation for YOU to find time to PAUSE.  Join myself and Maya Montoya, in beautiful Joshua Tree,  January 2018 for our New Beginnings Yoga Retreat.

For more details on how you can join us click here.

This truly is a GIFT that you give to yourself. 

Finding time to PAUSE, process, reevaluate and simply get away to clear your mind is  essential for finding inner happiness.  

By taking care of YOU, YOU are taking care of everyone around you. 

Sending you Peace, Love & Light.....hoping that you find time to PAUSE.

Namaste

Lisa 

Are your thoughts holding you back?

Do you ever stop and listen to the tape recorder of thoughts that spin around in your head? 

What does that voice continually to say to you? Is it Kind, Caring, Loving, Gentle? Do you talk to yourself the way you would talk to your daughter or a dear friend? 

For most of us the answer is NO. Myself included! 

I know my inner mix tape was not a positive one for a long time! It was leading me to a place of hiding, fear, anxiety, comparison. It was literally stealing my JOY! Telling me things like....."so and so doesnt really like you.".... "Your not good enough for that.".... " Your not smart enough.".... "She has more talent than you.".... "You just don't fit the mold." and on and on. 

So how do we go about shutting down this negative, self-sabotaging Inner Critic?! 

By learning to connect to our Inner Mentor.

While we ALL have a very LOUD Inner Critic, we also have a gentle and soft spoken Inner Mentor. This is the part of ourselves that is connected to our center, to our true self. This is the voice within us that is confidant, secure, peaceful and filled with grace. 

So how do we get our Inner Mentor's voice to speak louder than our Inner Critics?

All change first starts with awareness! Simply become aware of the lies that your Inner Critic feeds you. Choose NOT to believe!

"We were all born to manifest the glory of GOD that is within us, it is not just in some of us, it is in ALL of us"  ~ Marianne Williamson. 

Try this simple exercise to get started;

Grab a pen and paper and find a quiet space to yourself. Sit comfortably, close your eyes. Think about the voice of your Inner Critic. When you are connected to it, open your eyes and begin writing down all that you hear. It may feel strange and uncomfortable and vulnerable at first, but trust me you will feel GREAT when you're done! Let the thoughts flow out onto the paper. Don't over think, just write! When you feel complete, close your eyes again, breathe into the center of your heart and connect to love. I find it helps to think of someone or something you love unconditionally. Once you have that connection, open your eyes. From that place of love and with the voice of your Inner Mentor connected, read and write back to each statement you wrote down. 

This will empower YOU to see the lies that your Inner Mentor is feeding you. 

Our thoughts are powerful tools. Our thoughts can lead us in the direction of reaching our fullest potential and living a happy and fulfilled life. Or our thoughts can keep us living in fear, doubt, and uncertainty. :(

So my Question to YOU my friend is......

Are your Thoughts holding you back? Or are they Moving your forward?

Love + Peace

LISA

Lemon Scented Blueberry + Almond Overnight Oats

Overnight oatmeal has become my new favorite go to breakfast in the morning. It is so simple, filling and nutritious. Who would of thought oatmeal could be easy! Gone are the days of waiting for your oatmeal to cook in the morning!

This is my newest overnight oat recipes! My gluten free lemon blueberry muffins inspired this recipe of overnight oats. Its fresh, creamy and really light! If you love the taste of fresh lemon and almonds you will LOVE this oatmeal.

Lemon Scented Blueberry & Almond Overnight Oats Recipe

1/2 cup organic gf oats

1/2 cup almond milk or coconut milk

2tsp. almond butter

1/2 tsp. almond extract

zest of one lemon

1/4 c. frozen or fresh blueberries

1 tbsp. pure maple syrup

sliced almonds to top

Mix all ingredients together except for almond. Pour into an 8oz. mason jar and secure lid. The oats will keep in the fridge for up to 3 days.

I like to double or triple my recipes to get a few days worth of easy to grab breakfasts. Pair it with a hard boiled egg or two and you’ve got yourself one great nutritious start to the DAY!!

This recipe is part of my clean eating menu and also a part of my 21 day meal plan. If you would like to join in on a health and fitness challenge group or would like to learn more…click on the link….  Learn more here!

I love chatting with people about health and fitness and finding how to make the Tru Lifestyle work for YOU!

No Bake Mini Lemon Pies (GF + DF)

I am so excited to share this recipe with you. It is simple,nutritious and will satisfy anyones craving for lemon pie. I recently wanted to make a simple treat to share at a brunch. I knew I wanted to use my new 4oz mason jars, because they are just so darn cute. So I thought, lemon pies would be perfect. This recipe is gluten + dairy free and with it’s perfect portion size it won’t leave anyone feeling guilty about it’s decadence.

Here’s what you need:

• 10 – 4oz wide mouth mason jars (I found these at target)
• 2 can’s coconut cream (yes this is different than whole coconut milk)
• 1/2 cup coconut sugar
• Zest + juice of 2 lemons
• 1tsp. vanilla extract
• about 5-6 Gluten free graham crackers/cookies ( I like Enjoy Life brand)
• 1/4 c powdered sugar
• 1tsp vanilla extract
• pinch of sea salt
• toasted coconut for topping(optional)

Directions:

Place 1 jar +1/4 of second jar of coconut cream in a blender or food processor with sugar, lemon zest, juice, 1tsp. vanilla extract, blend until combined (make sure you mixture is lemony and sweet enough for you, you can always adjust ingredients to your liking). Place graham crackers in a baggie and crush until crumbled. Line your jars on a cookie sheet and fill the bottom fourth of jar with cookie crumbs. Fill the jars 3/4 with lemon filling mixture. Cover with lids and place in the fridge until ready to serve.

To prepare you whipped topping. Place remaining coconut cream in a bowl. Add powdered sugar, salt and extract to it and blend with a hand mixer until desired consistency. Again test the cream to make sure it is sweet enough for your liking, add more powdered powdered sugar if desired.

When ready to serve, to with a dollop of whipped cream and toasted coconut!

I hope you enjoy this as much a my family and friend do!

xo

Lisa

The Spring Clean Eating Challenge: ( & some housekeeping)

Hi Friends!! 

Are you up for a 7 day "Spring Clean Eating" Challenge? I can feel springtime in the air and it's giving my the itch to start cleaning up and clearing out! How about you? 

Here's what the challenge will include:
1). It's FREE
2). No supplements except what you are already using
3). The purpose is to purge, clean & refresh our diet.....much like we do with our house this time of year. 
4).It's NOT a quick fix. This is not meant for you to lose weight (some of you might), it's to clean up some unhealthy habits! 
5). Along with cleaning up our diets we will be slowing clearing out some clutter in our homes to freshin up our environment too! 

If you are interested click on the link to make me your FREE coach! https://www.teambeachbody.com/signup/-/signup/free?referringRepId=377401

We are moving into warmer weather and NOW is the time to get CLEAR. FOCUSED & CLEAN! Let's GO!!

• Free Admission

Meditate + Move - Transform from the Inside Out...a 30 day program

It's time to say, enough is enough!! You need a program that helps you blast through any obstacle, paving the path to total transformation and abundant self-LOVE! That is what I designed Meditate + Move to do for YOU!!! 

You can have the body you want. You can achieve any fitness goal. You can free your mind of toxic, self-destructive thoughts.

Curious to find out how the Meditate + Move program works? Good, then you’ll want to keep reading…

The Meditate + Move Program

What good is a rock-star workout program if your mind is holding you back from getting through it, or even starting it? What good is achieving an amazing body if self-destructive thoughts prevent you from ever loving it? Identifying and overcoming your “mind-body” games and “mind-body” shame is at the soul of Meditate + Move program.

M + M gives you the tools to shape up your body, get healthy and feel happier — naturally — by first breaking the cycle of self-sabotaging thoughts and feelings.

These tools include…

My Transformation Trifecta: 3 Components to building Your Healthy Lifestyle

Instead of your typical get-fit programs that combine only a “body” component, you’ll benefit from my program’s two additional components that help you slash through mental barriers, clearing the path to a healthier, happier life:

Body — This includes a customized monthly workout schedule to work your body just the way you need to to get the results you want! No gym memberships, no wasted travel time, just simple streaming workouts AT HOME! Plus your customized nutrition plan with added superfoods to help cut cravings and super-boost your nutritional intake! Meal plans, meal prep tips and lots and lots of yummy recipes at your fingertips! 

Mind — This is the meditation component. Trust me, meditation can get you everywhere, including your ultimate happy place. I’ll show you how, in just minutes a day. And the best part — our book club! You can choose from my favorite personal growth mindset book! Together we will grow and strength our thought patterns and internal belief system! Creating lasting change and inner happiness. 

Meditate + Move Tribe — For an extra boost, you’ll benefit from access in the M + M private online group dedicated to peer support and helping you gain strength through motivations, guided meditations, daily healthy tips, healthy recipes, meal plans and MORE.

So, are you ready to build a better body and happier mindset from the inside out? 

This program is only for individuals who are committed and seriously ready for LASTING CHANGE! No half-assing, we will be using our FULL-ASSES in this CHALLENGE! 

If your serious and ready to be considered for our group beginning FEB. 20th! Fill out the application below! 
https://trulifestyle.wufoo.com/forms/application/

Sloppy Sweet Potato Bites

• Who doesn't LOVE a tasty sloppy joe! The flavors bring you right back to childhood. 

I've given this version a healthier kick and add a touch of sophistication. Don't worry there still messy and finger licking good. PLUS you can through them into a bun for the kiddos and VOILA, you have a simple, nutritious dinner that EVERYONE will enjoy! 

Here's what you need:

• 1/2 lb lean ground turkey
• 1 tbs. coconut oil (or cooking oil of choice)
• 1 can organic tomato sauce
• 1 carrot grated
• 1/2 onion diced
• 1 garlic clove diced
• 2 tsp. liquid aminos
• 3 tbs. tomato paste
• 1 tbs. maple syrup
• salt + pepper to taste
• 2 sweet potatoes washed
• coconut oil spray
• Raw cheddar cheese (for topping optional)

Here's what you do:

1. Heat oil in medium size skillet, add chopped onion and cook until soft. Add in garlic and cook one minute.
2. Add in your ground turkey to the skillet; cook, over medium heat, stirring frequently to break up the turkey, for 8 to 10 minutes, or until no longer pink. 
3. Season with salt + pepper.
4. Add in tomato sauce, tomato paste, coconut aminos, maple syrup and grated carrot. Mix well. Reduce heat to low and allow to cook for 15-20 minutes covered or until sauce has thickened.
5. While your sauce is cooking. Set your oven to 375. Slice the sweet potato into 1/2 inch disc size. Spray a cookie sheet with cooking spray and place disc on tray. Season with salt and pepper. Cook 15 minutes per side or until lightly golden brown. 
6. Place sweet potato disc on a plate. Top with a spoonful of sloppy joe mixture and finish with a few slices of raw cheddar cheese. You can eat this with a fork or knife or just pick them up and dig in :). 

Want dinner even faster? Make it in the Crock-pot!

This recipe cooks up beautifully in the crock pot! Just follow the direction for browning the turkey meat. Add the remaining ingredients to your crock-pot set on low for 4-5hrs. Mix together and your ready to go! 

I hope you enjoy this recipe as much as my family and I do!