Lemon Olive Oil Immunity Drink

I heard about this drink a long time ago but thought it wouldn't taste good, so I didn't try it until recently...

With the flu making it's rounds right now, it's more important than ever to make sure we are keeping our immune systems STRONG, so I blended up this immune-boosting concoction and was so pleasantly surprised by the refreshing taste and creamy texture, that I couldn't wait to share it with you.

Here's how to make it...

Ingredients:

• 4 cups filtered water

• 1 whole lemon, washed and quartered

• 2 Tbsp organic, unfiltered, cold-pressed Olive Oil

• handful of ice

• 1 tsp pure Vanilla Extract (optional)

• 1 inch piece of raw ginger (optional)

Add all of the ingredients to a high powered blender or Vitamix and blend for 45 seconds to 1 minute.  I used a Vitamix and it worked beautifully.  I didn't even have anything to strain afterwards....nothing.  It just pulverized it completely which I loved.  If you don't have a blender that is that high powered, just mix and then use a fine-mesh strainer to remove large chunks of pulp or seeds.

Drink 1 or 2 cups a day.  I like to drink it first thing in the morning because I think it will have the best detox effects on an empty stomach.  It also has an energizing effect so it starts your day off strong.  Store the rest in a glass container, like a couple of mason jars and it will keep for a couple of days, but of course it's best fresh.

Here's why to drink it:

The lemon/olive oil drink helps to improve immunity by:

• Detoxifying the liver

• Detoxifying the lymphatic system

• Decreasing viral load (lemon essential oil from the lemon rind is anti-viral)

• Improving absorption of nutrients

Reported benefits of consuming the lemon/olive oil drink include: reduction or abolishment of swollen lymph nodes, increased energy, improved appetite, decreased or complete cessation of neuropathy, normalizing of body temperature and improved immunity. - from The Paleo Secret

Brenda from The Paleo Secret started drinking this daily after suffering from swollen lymph nodes ...and the swelling went away!  I'm always looking for healthy ways to stimulate the healthy drainage of our lymphatic system like dry brushing, so I'm so intrigued by this.  I really love the concept of using the entire lemon rather than just the juice like I usually do.

This drink can also help keep you regular and help with constipation.

When I made it, I added the Vanilla Extract and it was great, I like it with that.  The next time I make it I'm going to try adding ginger too.  Normally oil and water will separate, but with this drink, it emulsifies and gives it a wonderful creamy texture!  I thought it tasted light, refreshing and creamy.

This is NOT a cleanse.  Just ADD this to your normal routine!

Give this a try and tell me how you like it below! Here's to staying healthy + keeping your immune system strong.  Other immune-boosters:  Eat nutritious foods, stay hydrated, reduce stress, and get restful sleep.

Here’s what people are saying….

“I have taken this regularly in the past and loved what it did for myself and my husband. The energy boost alone was fantastic which I believe is due to all the other benefits! We are 65 now and had dropped this routine as we tend to do for no reason we can recall. However we just started back and I must say it is one of the best gifts we've given to ourselves. We feel so much better again and I thank you for this wonderful boost!” - Debbie

- Original recipe from The Paleo Secret

Whole30 Reintroduction: Fast Track vs Slow Roll?

Fast Track vs Slow Whaaaa?

When I did my first Whole30 back in 2014 I honestly didn't completely understand the reintroduction phase, so I didn't do it correctly. Maybe because there wasn't all the books, support and info we have at our fingertips today...

Now, after having quite a few resets under my belt, and taking the tests to become an official Whole30 Certified Coach, I cringe when I hear someone dove face first into a pizza on Day31!  What was the point of the last 30 days if you're going to do that?? Zero, zilch chance of those people finding their food freedom forever.  I want to help you understand the importance of the Reintroduction process.  I encourage you to take it seriously and follow the reintroduction recommendations....  

The Reintroduction is our opportunity to make the most of our efforts for the past 30 days and actually learn something about how the foods we've eliminated while Whole30-ing effect our body.  It's our chance to design the perfect way of eating that makes us feel our best...that we can take with us for a lifetime.  That knowledge is golden and is unique to us.  Hence....Food Freedom.

The Reintroduction is the heart of the Whole30, so don't skip it.

It's very common for people to feel nervous as Day 31 approaches, so here's all the info you need to plan for your Reintroduction and life after the Whole30...

Reintroduction 101

The Reintroduction Plan: Fast Track

The Slow Roll Option

Life After the Whole30

There's no right or wrong answer here. Whether you "Fast Track" or "Slow Roll", just remember to learn something, so pay attention and introduce foods back in one at a time.

If you don't miss a certain food, then don't bother to reintroduce it. You don't have to

If you're going to follow the Fast Track schedule and want to work alcohol back in, it's recommended that you start with that on Day 1, before the legumes, and make it a gluten-free alcohol like wine (or bubbly...you know me. LOL). If you do this your schedule will last 13 days instead of 10.

The order of the Fast Track is designed for a reason but here's a note on that from the Whole30 site:

Order, please. 

But what if something gluten-filled appears first—before legumes? We’ve created the reintroduction schedule in this specific order, going from food group least likely to mess you up (legumes) to most (gluten-grains). However, the order is really most important if you’re going to reintroduce all food groups in just ten days. If you decide to stretch it out longer, feel free to reintroduce out of order—but know that if dairy or gluten comes early in the process, you may need extra-extra days to recover.

I also recommend you take your healthy lifestyle a step further and read the book Food Freedom Forever which can help you kick that yo yo dieting to the curb...forever.

I'd love to hear your plan! Fast Track or Slow Roll? Which one speaks to you?

Whole30 NSV - "I threw my scale in the trash!"

Every January I lead a group through the Whole30 program and one of my over 300 participants shared one of her NSV (non-scale victories) in the group and I asked her if I could share it with all of you...because it's one of the most important and FREEING ones ever....

Here's her share in her own words. I hope it inspires you to stop letting the scale dictate your day...

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“So I am typically very private in these groups, use them for recipe exchanges and some personal motivation. However, I had a NSV beyond all NSVs this morning that I feel empowered to share. 

I've done Whole 30 a number of times - I believe this is round 4 for me. No issue with eating this way as I've done it in the past for fitness purposes. However, I have always struggled with body image issues and have gone up and down the scale, most recently due to stress and thyroid related issues. The past few months have been hard as I've felt rather depressed about putting on the weight and not being able to find a solution - even with a legit wellness doctor assisting. January 1 something just clicked and I came out of the slump I'd been in, got back on a strict Whole 30 and have honestly felt fabulous - even feeling in the gym like I'm back to the athlete I used to be. When I started this round, I knew a 2 week business trip to Japan was on the horizon, but wasn't going to keep me from doing it for as long as I could. I figured it would help put me in a good frame of mind to at least be mindful of what I'm eating. Well, my trip starts today and my plan worked! I know I'm ending this round early and not going to be compliant over there and don't feel at all bad about it. Believe me, Soba noodles in Japan, for me, are WORTH IT! 

Because I knew I was ending my round and had been feeling great (clothes even fitting better), I decided to weigh myself just to see my progress. As the scale usually does, it made me feel like crap. The old 'really, only 3lbs' ran through my head, I started finding reason in why it was 'only 3' (I do lift a lot of weights) and I suddenly didn't feel quite as motivated to head to the gym or stick with my Whole 30 for the few last meals I have. And then I was mad at myself for even weighing - what does it matter? My worth, or frankly even my health, has ABSOLUTELY NOTHING to do with the number on the scale. I had felt SO great until that very moment when I saw that number - how ridiculous is that!?! So I threw my scale in the TRASH! I went to the gym, killed my workout and, guess what? My suit pants that I haven't worn in about a month were looser this morning! TAKE THAT YOU STUPID SCALE! So ladies, from this novel I just wrote (sorry about that!), my point is to NOT focus on weight any longer! Throw away your scale! Who cares what your weight is when this is done? That number doesn't tell you anything about how you feel or what you have to offer to this world!”  -Katie

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January Whole30

It's almost 2018 and you know what that means.....

Whole30 time!!!!!!

Here's the deal you guys, I am soooooo excited!

My application has been accepted to become an official Whole30 Certified Coach, but it's pretty extensive 4 part testing and I'm not finished yet, so I'm offering an exclusive closed Whole30 Group on Facebook for January for FREE!  This is the last time I'll be offering this much coaching at no charge so jump in! 

I will be be motivating the heck out of you and helping you out more than ever before...

As of today, the group is almost 200 strong and is growing every hour, so there's a heck of a support group waiting to help you complete a successful January Whole30...

Here's how to Join:

Go to Facebook and search the group "Happy WifeStyle Nutrition" and click "Join".  I'll approve you, and you can start browsing my posts as I'm already posting in there to get you prepped and ready!  Easy peasy!

If not now, when?  See you there!

3 Tips to Sleep Better Tonight

When I was younger, I slept so soundly that I'd actually get excited to go to bed because it was that enjoyable for me.  Proper sleep is SO essential for a healthy lifestyle.  Lack of sleep is all too common these days and can even lead to unhealthy food choices...

As I've gotten older, I have nights where I sleep like a baby....but there are also nights when insomnia strikes and I'm awake for hours.  I've never suffered from the "falling asleep" part...that's easy for me.  It's the "staying asleep" part that sometimes is a total drag.

I wanted to share 3 Tips that can help you sleep better tonight.

—-> Read to the end as I’ve edited to add a 4th BONUS TIP for 2020 - my newest FAVORITE way to ensure I get my beauty sleep!! 

First, we should know by now that we need to "unplug" as bedtime approaches.  We need to put down our smart phones and pick up a book instead.  Why is this?  The blue light that those electronic devices emits wreaks havoc on our sleep.  It stops our bodies from naturally producing melatonin which helps with our sleep cycle.

So what if you aren't giving up your computer in the evenings?  What if you're sneaking that peek at your social media later than you should?  What if you're watching TV in the evening?  Yes, I know this is a reality these days and not everyone is going to give all these things up even though they know they should. That leads me to...

My FIRST TIP for better sleep tonight:

1.  Blue Blocker Glasses.  

I've known about these for years, but it wasn't until recently when I couldn't sleep that I decided to give them a try.  After learning more about how they work, I knew they'd be great for a blogger and social media influencer like me.  Yep, it's tough for us to just put away our phones for hours on end.  It's kinda our job and to be totally honest, you can miss sales and customers if you don't stay on top of things.  Blue blockers used to be really ugly.  Yes they served a purpose, but I wouldn't call them a fashion statement.  LOL.

That's why when I saw someone had upped their game and made stylish Blue Blockers.... I had to try them.  These are the ones my husband and I use.  I have the tortoise shell and he has the black ones.  We both wear the "regular size".  (That's what I'm wearing in the top photo.)  

Wearing these at least 90 minutes before bedtime leaves you free to watch TV and use devices without ruining your sleep.  They block the harmful blue light and let in other safe light.  Also, wearing them anytime when working on computers can help stop sore eyes and headaches.  They come in teen and kids sizes too for those kids getting too much screen time!  Also, help your husband, brother, etc look super cool AND sleep better this Father's Day!!  

Oh, and a bonus is this same brand's Sleep Mask.  I have to say, I've tried many sleep masks in all types and have never been happy with any....until I tried this one.  It's the BEST.  It's 100% silk, not too tight, oversized for complete black out, doesn't tangle in my hair, it's super comfortable and I sleep so much better since using this in conjunction with the glasses!
 

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My SECOND TIP for better sleep tonight:

2.  Golden Milk.  

Golden Milk (or Turmeric Tea) has a long list of health benefits.  The star spice Turmeric has been known as the "spice of life" as it's been used medicinally for centuries.  When sipped before bedtime, it can help with relaxation and can help boost your immune system while you sleep. It's also great for digestion and helps fight inflammation. 

Here's how it helps you sleep better:

• Promotes deeper sleep

• Supports more restorative sleep

• Induces relaxation at the level needed for sleep

• Supports anxiety that disturbs sleep

• Improves numerous stress markers

Part of the magic is that it's mixed with healthy fats...I use full fat coconut milk which helps it taste absolutely creamy and delicious.

If you want to make your own, there is a wide array of recipes online, but I'm a huge fan of ease and I love this mix that I get on Amazon that I just whisk on the stove with coconut milk and it's done!  Easy and super delicious!  My husband even loves this too.

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My THIRD TIP for better sleep tonight:  

3.  Natural Calm "Calmful Sleep"

I'd used Natural Calm Magnesium Supplement for years and love it, but when I saw that they had a version called Natural Calm "Calmful Sleep" I gave it a try...

It works with melatonin, which helps the body ease into restful sleep, calm-enhancing GABA (a non-protein amino acid), and Suntheanine (a patented premium form of the relaxing amino acid L-theanine).  I just sip this berry flavored fizzy drink (can be made hot or cold) about 30 minutes before bed.

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Note:  I alternate between the two drinks, depending on what I'm in the mood for.  I don't drink both on the same evening.

I'd love to hear your top tips for better sleep!  I hope you give these a try and I'd love to hear if they help you too.  Nighty night....

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EDITED…. I’m adding a 2020 BONUS 4th TIP for you - this is my newest FAVORITE drink to get my Zzzz’s! My VEJO SLEEP BLEND….

Since I first wrote this blog post 3 years ago, menopause has hit pretty hard and staying asleep is harder and harder. Since adding my Vejo Sleep Blend to my nightly routine 1 hour before bed has WORKED. I fall asleep easily, stay asleep more often, and wake up feeling more rested than I used to. Plus the Tart Cherry frothy goodness is a bonus night-time treat in itself! You can learn more about my favorite blender HERE and get a FREE BOX OF SLEEP BLEND as a gift from me!! (My favorite flavor in the sleep blend is Tart Cherry.)