Glowing Insight

"Learn Your Balance! The Rest will Follow"

• Awareness of Thoughts and Feelings- It can be extremely difficult in understanding what may cause negative emotions and moods, but take time in becoming aware of certain thoughts or environmental triggers that causes you to be unbalanced. Once aware, you can improve and manage feelings to help promote space for lifestyle changes.
• Make Measurable Goals- Create goals where you are able to monitor your steps through out your journey.. Have  a "check-in" point. It will give you time to assess where you are at with your resolutions.
• Don't Obsess, But Prioritize-It's okay to push yourself, but don't be so hard. Remember, your doing this to make improvements of your overall health. Take your time and place your your goals from top to bottom.
• Positive Surroundings- Your environment is key, when it comes to your focus. Either transform or maintain a positive atmosphere, so that negative distractions are not blocking your path. You set the tone for what is around you, don't let it set you.
• Ask for Help-This is a lifestyle change, and will be challenging, but know that you are not alone. At "Oh How She Glows", it is okay to ask for help, I want all of you to succeed in your journey.

Glowing Tips

 "Dominate in Health, By Winning for Yourself"

•  Balancing Your Diet- This is one of the most important life skills learned for your health. It gives you complete control of what goes inside your body:
  • Fill Your Diet. Have a wide range of colors from fruits, vegetables, lean meats, fish, egg-whites, beans, nuts, and seeds.These are just a few food groups that you should consume as a start. When it comes to the variety of foods, this supplies your body with different nutrients to remain healthy and strong.
  • Understand What You're Eating. Read the labels, research before you digest, and understand how it affects your body. Make the effort in protecting your Temple!!
  •  Nutritional Sources. They should come from calories that help provide energy, (as the ones listed above) and nutrients like vitamins, minerals, protein, and good fats. Avoid empty Calories!!! (processed foods).
  • Portions vs Servings. There's a difference between "portion size" and "serving size". A portion is the amount you pile on your plate, while a serving is a standard measurement of food, such as a cup or an ounce.The best way to determine the amount of food in a serving is to measure it out (Women's Health). One Quick Tip: You can use the palm of your hand to measure one serving size of food.
• Water, Water, Water. Not only is this key ingredient made up of 6O% of your body, but serves as the main source of hydration. Your body depends on water to survive. Tips for  Hydration:                                              
  • Drink at least 8 oz of 6 t0 8 glasses of water a day, the equivalent to 1 to 2 liter water bottles. Drink throughout the day, so you won't feel overwhelmed to finish all at once (FamilyDoctor.org).
    
  • Drink water before, during, and after a workout.
  • Drinking water in place of sugary drinks can help contribute to weight loss,and satisfy the feeling of hunger.
• Stay Active. There are many excuses in why you can't stay active, but lets focus on what you can do. Manage your time by either waking up a few minutes early to do some form of exercise (sit-ups, squats, lunges) use the stairs vs. elevator, count the amount of steps through the day. Do as much as you can, so that you can elevate to do more!
• Sleep Well. Make sure you get enough sleep- it's an essential part of being healthy and directly affects how we learn, grow, and function in life. While we're asleep, our bodies have time to repair.

    

 Glow Recipes

" Bring on The Healthy Day Starters"

Green Smoothie Power:

" Each morning I incorporate a breakfast that fuels my body to start the day, which I tend to switch up to have a variety, but my go to source our my smoothies. I invested into a NutriBullet, which has allowed me to make my smoothies quickly while still extracting nutrients from fruits and vegetables. My measurements are based off of my Bullet, but whichever blender you choose, you can base off that product. So enough of that, and check out some of my creations below!" (K. Clark).

• Char-licious- pick up your steps with this mix.
  • 2 Handfuls Swiss Chard
  • 1 Banana
  • 1 Nectarine
  • 1 Cup of Blueberries
  • 1/2 Cup of Water
• On The Go- quick, easy, and out the door.
  • 1 Handful Kale
  • 1 Handful Spinach
  • 1 Apple
  • 1 Banana
  • 1/2 Cup of Unsweetened Almond Milk
• Vegetable Elixir- rich enzymes to get the digestive system running smoothly.
  • 1 Celery
  • 1 Beat
  • 1 Cucumber
  • 2 Long Stem Carrots
  • 1 Apple
  • 1 Banana
  • 1/2 Cup of Unsweetened Almond Milk
• Recharge-need a re-boost.
  • 1 Banana
  • 1 Handful Kale
  • 1 Handful Chard
  • 1 Scoop Vegan Protein
  • 1/2 Cup Unsweetened Almond Milk
• Green Dream-such a refresher.
  • 1 Handful Kale
  • 1 Handful Spinach
  • 1 Apple
  • 2 Slices Fresh Pineapple
  • Mint Leaves
  • 1/2 Cup Coconut Water
• Healthy Hair Smoothie:
  • 2 Apples
  • 3 Carrots
  • 8 Mint Leaves
  • 1/2 TBS of Cinnamon
• Berry Bomb Protein Shake
  
  • 1 Cup unsweetened almond milk (Your choice of liquid)
    
  • 1/2 cup of Raspberries
    
  • 1/2 cup of Blueberries
    
  • 1/2 Banana
    
  • 1 cup of Spinach
    
  • 1 tbs Chia Seeds
    
  • 1 tsp Honey
    
  • 1 cup "Garden of Life" Raw Organic Plant Protein Powder ( Vanilla)
    
• Infusion H2O Recipes:
  • (1)                (2)                     (3)
  • lemon    Strawberries     Green Apples
  • lime        Blackberries      Cherries
  • Mint         Chia Seeds        Blueberries
  • Rosemary  Thyme             Mint
• Put a Healthy Twist on your Meals:
  • Baked Kale Lasagna;
    
  • 1 Yellow Onion ( cut in half & dice into small pieces)
  • 4 0z Kale (chop and saute until wilted)
  • 2 Cloves of Garlic (dice into small pieces)
  • 4 oz Fresh Mozzarella
  • 80z Ground Turkey
  • 1 tsp Dried Oregano
  • 1 tsp Chili Flakes
  • 1 can Diced Tomatoes
  • Whole Wheat Pasta ( Bow Tie/ or Your Choice. Boil for 9 to 10 minutes)
  • Season with Sea Salt, Pepper, and Mrs. Dash
  • Saute All Ingredients for 5 to 6 mins before baking (Make sure to cook ground turkey and kale separately first, before cooking all together)
  • Bake at 350 for 5 mins
  • *** Ingredients based on 2-persons***
• Chicken Spinach Angel Pasta
  
•  Grilled Chicken Breast
• Mrs. Dash Seasoning
• Fresh Garlic ( 3 to 4 cloves)
• Angel Hair Spinach Pasta
• Dried Oregano
• Chopped Red Peppers
• Fresh Spinach
• Red Pepper Seasoning
• 1 tsp Olive Oil
  
• **Ingredients based on 2-Persons**
• Baked Turkey Stuffed Bell Peppers
• 93%  1lb Lean Ground Turkey
• 2-3 Cloves of Garlic (Chopped)
  
• 1/4 Green Onion
• 1 tsp Olive Oil
• Mrs. Dash , Pinch of Seat Salt and Pepper
• Brown and Wild Rice
• 3-4 Bell Peppers (**I love the Orange ones, because they are sweeter, but the Red are filled with the most Antioxidants**)

****  "It is important to switch up your greens, to receive a variety of nutrients (Kale, Spinach, Collards, Arugula, Turnips, Chard etc.). The fruit is there to take  away some of the bitterness, but be mindful, the more fruit you add, the more greens you need. Fruit has a great amount of SUGAR!! You can add toppings including unsalted nuts, ice and natural energy powders"(K.Clark).****

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