Monday, January 27, 2014

DIY Almond Milk

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What you'll need:
1 Cup Almonds
3 Cups Water
Food Processor
Clean Towel, Cheesecloth, or Nut Milk Bag
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I read both that you should and shouldn't soak the almonds overnight, I chose not to since I 
was too impatient. Blend the almonds and water in the food processor. My ninja was a little too 
small for that amount, so I had to gradually add the water so it didn't overflow.
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Blend until it reaches a frothy milk consistency.
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Strain through your material of choice. I used a clean dish towel, but I'm planning on 
cheesecloth next time.
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Now, you can use the pulp to make almond meal!
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Place parchment paper on a baking sheet and spread the meal evenly. Cook at 170 degrees 
for about 2 hours. Pulse dry meal in the processor until a flour consistency. 
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Monday, January 20, 2014

Setting yourself up for success in 2014

Are you looking to improve your health, get more energy, or maintain weight loss? Do you want to look better and feel better than you ever have before?

Here are 4 easy steps to follow that can make this “New Year” your healthiest year ever!
1. Find a realistic plan and stick with.
2. Eat breakfast. This is weight loss secret #1 and you need to take it serious.
3. Increase movement – 100/100
4. Get help and support, you are not alone on this journey.

Find a plan you can follow: When finding a plan that will work for you, be realistic. If you tend to jump in with both feet only to find out you’ve done too much too fast, then it is time to try a different approach.

Be realistic - ask yourself, how much time do I have to work out? How many days a week can I make it to the gym? Write your answers out. Putting it down on paper makes your commitment that much more real. Keep it where you can see it!

Try going to bed 30 minutes early so you can wake up 30 minutes early to work out. Do this 5 days a week and you will have results. Do cardio one day and strength training the next. Every day you are in the gym, at home or on your lunch break doing some form of activity, you will have results. For most people this works great because it becomes a healthy habit and gets you quickly on track.

Or try a 3 day per week routine (it may work into your schedule better). This would be an hour every other day – use half the hour for cardio and the other half for weights. You cannot miss… either plan is a small commitment for the overall BIG picture!

Eat Breakfast: When trying to loose body fat, you cannot skip breakfast! Try starting your day with a Meal Replacement Shake. It is an easy to do, affordable weight-loss method that will help rev up your metabolism. It will also help build lean muscle and lean muscle helps melt away unwanted fat.

*According to Dr. Oz “Meal-replacement shakes are an effective, easy way to drop pounds. They teach you how to eat less and lose weight quickly and permanently”

Increase movement: If you are not making it to the gym then make the gym come to you. 100/100 is an easy way to increase movement and supports weight loss. Pick two exercises you can perform at home or in your office break room. Example - squats and pushups. All you need to do is 100 of each throughout the day. You can start out with 10 or 20 at a time until you reach 100. There really is nothing else to it; 100/100! (You can do pushups from the edge of a table and then move to the ground to increase difficulty and when squats become too easy, turn them into jump squats).

Get help and support: This can make or break your success. If you want to get the best results and have lasting ones, you need a coach or a support group that can help you reach your goals. If you belong to a health club ask if there are any first time training specials. Get professional help with a fitness program designed specifically for you. You can do the research on your own; however, this is not the best use of your time.

If you are not a member of a health club, find out if there is a trainer in your area that will travel to your home. This can be a little more affordable because you are not paying for club cost and over head. If you choose to work out at home, you need to be self motivated. Try finding a work out partner, someone that will help motivate and hold you accountable!

My name is Denise and I am a personal trainer, group fitness coach and work for a health and wellness company called Isagenix. I have been in the health profession for over 30 years. I have worked with hundreds of people to help them reach their health and fitness goals. You can find me at Anytime Fitness on the ridge. I also take my training and support to you, in home and in office. This is a great service that can help increase your results and success!

Isagenix is a Health Supplement Company that provides Nutritionally Dense Superfoods. Whether it’s Athletic Performance, Healthy Aging, Increased Energy, Weight loss/Weight maintenance or just want to feel better inside and out. Isagenix has a system that will work for you.
Isagenix has not only personally changed my life, but also the lives of my clients. I have better sleep, mental focus, increase muscle tone and fat loss. This is a lifestyle that works, it is easy to follow and easy to use. My client all rave how good, healthy and strong they feel while living a more vibrant life!

Denise Romary 509.520.5701 Train Hard, Eat Right & bfit

Wednesday, January 8, 2014

Guest Post From One Our Partners In Health: Laurie Escott

Welcome 2014!! I am excited to be part of the New Year, New You Challenge for 2014 with Optimal Health Chiropractic.
My name is Laurie Escott and I am the owner of Total Health Solutions, a local company in the Snoqualmie Valley. I am here to help you find solutions and inspire you to create a healthier you!

So… just where do we start and how do we take that first step? Finding a workable solution that will fit our health and wellness needs takes patience and most of all understanding. I honestly believe the more we know about something, the easier it is to accept it and then ultimately change it. Total Health Solutions is about exploring possibilities and then creating a healthier you using simple and sensible idea and techniques.

The idea I’m thinking about today is about “Creating Balance”. How can we find balance and then... how can we keep it? OK, so we all know that the balance of life seems to bounce around like a moving target, ever changing and shifting. How do we manage this moving target anyway? I’d like to suggest some tips for you to try this week as you challenge yourself to find a new you, in this New Year.

The first rule of thumb is to remember “Creating Balance” is about progress, not perfection. It takes time to slow down the moving target. It’s about understanding the body, mind and spirit connection.

Take a moment now and try these simple tips.

Body tip - Drink more water, more often.
Question? What is your favorite way to drink water? It may be in a glass, a water bottle with a pop top or maybe a straw. Maybe you like your water to be room temp or freezing cold. One of the first things I ask my clients to discover is about the love/hate relationship they have with their water container. I know it may seem silly but just think about it for a while, try some different styles, drink your water at diffident temps and find the one you really really like. The results will impress you; you will drink more water with ease. In turn your body will be able to work better for you.

Mind tip – Breathe in and slow down your thoughts.
Questions? What does your breath feel like? Is it cool or warm? Does it stop at your chest or flow down into your belly? Connect to your breath by a wearing a simple wristband. Every time you see the band, take a breath in and examine it. Get in touch with your breath. This will help to reduce stress and train your brain to not get caught up in endless mind chatter. The moving target of balance will begin to shift and level out as you explore the breath.

Spirit tip – Check in with your heart today.
Question? Can you feel the beat? Practice quieting yourself enough so you can actually hear your heart beat. It’s a pretty cool experience! Now open your ears and just listen quietly. You might even ask a question to the heart such as… What changes are best for me this year and then wait and listen for the answer. Note: Have a pen and paper handy and be ready because you never know what the message might be!

If you have any questions or need any help just give a call to Total Health Solutions at 206.713.1181
Stay tuned to visit our website at:
We are currently under construction while we add in a shopping cart and expand our services.

Cheers and here’s to a Happy New You!

Laurie Escott
Personal Consultant in Health and Wellness