The Benefits of Earthing


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How ironic is it that the more research we do on healing and health, the more we discover and reconnect with the ways God has already provided health and healing through His creation. From essential oils to adaptogenic herbs (like the ones I drink daily in my Shakeology) we are finding that the Big Pharma has lead us down a road of symptoms, malnutrition, and bandaid healing practices.

Take off your shoes and step outside. It’s time to get grounded. The practice of grounding is about the simplest thing you can imagine. You literally take of your shoes and stand on the earth or concrete. Who knew my Tennessee mountain ways as a child were so darn cleansing!!!

WHY EARTHING?

  • Your immune system functions the best when your body has a healthy supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth (say what!!!!).
  • Electrons from the Earth have antioxidant effects that help lower inflammation and the numerous consequences that go along with an inflamed body.
  • If you think about it… with all the positively charged input we get from electronics… it only makes sense that the negatively charged earth (electrons=negative charge) would literally help balance us and bring us to a neutral state.
  • Shoes used to be leather soled- which allowed and benefited the earthing conduction. Today, soles are made of synthetics that block the effects. When it’s not warm weather, it might be worth investing in a pair of all leather soled shoes, especially if you live somewhere with cold winters (as in not Cali or Florida).
  • Earthing would be beneficial to those not only with injuries and inflammation but also suffering with chronic fatigue- take 30 minutes with your shoes off in direct contact to the earth and see how you feel.
  • Some pro-athletes are even integrating earthing into their rehabilitation protocol post-injury and surgery.

What do you think? Can you get more simple than that? And I thought drinking water was an easy health tip!!!

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10 + 2 =

MY FAVORITE HEALTHY COOKIES


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My stomach is growling as I write this… a Pavlovian response at it’s best (or worst?). These are my favorite healthy chocolate chip cookies and I wanted to share them with you. My girls make them all of the time (8 and 10 years old) so they are pretty basic.

They are gluten free and dairy free and you can also make them either sugar free or soy free. The recipe is from the Fixate Cookbook that pairs with the portion fix eating system that is part of my Busy Girl’s Fitness Challenge group. 

INGREDIENTS

  • 3 cups almond flour 1
  • teaspoon gluten free baking soda
  • 1/2 teaspoon sea salt 1/4 cup organic coconut oil, melted
  • 1/4 cup raw maple syrup
  • 1 large egg 2 large egg whites (1/4 cup)
  • 1 teaspoon pure vanilla extract
  • 1/2 cup semi sweet or dark chocolate chips — I used the stevia sweetened chocolate chips at Earthfare- these have a bit of soy lechtin so you basically have to choose from sugar free or soy free (if you know of a steviea sweetened chocolate chip without dairy or soy- please let me know!)

INSTRUCTIONS

1. Preheat oven to 375.
2. line baking sheets with parchment paper
 3. combine almond flour, baking soda and salt in medium bowl, mix well, set aside
4. beat oil and maple syrup in large mixer bowl until creamy, 4-5 minutes approx
5. add egg, egg whites and extract and beat for 2 more minutes 6. add almond flour mixture to egg mixture and mix until blended
7. add chocolate chips
8. drop round teaspoons onto parchment paper
9. bake 14-16 minutes
Don’t forget to share with a friend and check back often for more yummy recipes! If you’re interested in the full Fixate cookbook or joining my Busy Girl’s Beginners or Advanced Challenge group, I will include a free Fixate cookbook if you mention this post:)
LEARN MORE ABOUT THE BUSY GIRL’S FITNESS CHALLENGE: http://losingitwithsamandash.com/workout-with-me/

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5 + 10 =

WHY YOU SHOULD SOAK AND RINSE YOUR OATS BEFORE EATING:


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WHY YOU SHOULD SOAK AND RINSE YOUR OATS BEFORE EATING:

Oatmeal is one of my favorite things to feed my kids for breakfast and also for me to eat. It fills us up, is super cheap and yummy is a great for physique goals, and if prepared correctly is very healthy.

I adhere to a completely gluten free diet. Many ties there is cross-contamination of wheat and oats in farming practices and so, when I first started eating a gluten free diet in 2002, oats were out because nobody cared a toot about things being gluten free!

Now, there is no shortage of GF (the way the cool kids with digestive issues refer to “gluten free” foods) oats. BTW- the cheapest source for GF oats is Trader Joes.

So… Let’s talk about the way you prep your oats. I highly suggest that before you eat your oats that you soak them overnight and then rinse them. The steps look like this:

  1. Place uncooked oats in a dish and cover with water (Spring or purified is best).
  2. Place dish of soaked oats in the oven with the oven light on overnight. No heat- just the oven light will be enough.
  3. In the morning, rinse the oats.
  4. Prepare as normal- stove top or you can prep them for breaking down even more as overnight oats in the fridge.

WHY YOU SHOULD SOAK AND RINSE YOUR OATS BEFORE EATING:

  • They are way easier on your digestive system

    Soaking oats over night improves their digestibility improves greatly. Their starches break down which improves digestibility- this a big plus for people, like me that have a very hard time breaking down plant proteins. It also breaks down their natural phytic acid  and makes them more easily absorbed by your body. Rinsing after soaking gets rid of the phytic acid that was broken down and shed overnight.

  • They are Higher in Resistant Carbohydrats

    Foods higher in resistant starch help you feel more full and keep you cleaner with their higher fiber content. Resistant starch can help decrease insulin levels and keep your blood sugar more steady- avoiding that shakey hungry feeling.

Are you an oatmeal lover? Try this tip out and share it with a friend!

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1 + 15 =

Teach your kids how to modify recipes


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Teach your kids how to modify recipes

When my kids ask, “Can I?” I usually say yes. The way I figure, if they are asking and not sneaking then it’s most likely productive. Now— “Can I have a cookie? Can I do something dangerous or bad for me? Can I watch a movie?” These are not the kind of can I’s I’m talking about. “Can I make banana bread and modify the recipe so it’s healthy and allergen free?” Yes- that’s the yes…

I’d like to share with you a DELICIOUS clean banana bread recipe that my daughters, Olivia and Isabella made completely by themselves. The took a recipe they found in an old cook book and modified it to take out gluten, sugar, and eggs (I normally would have put eggs but we were out and Sam is allergic anyway).

Please share this with your friends and their kids!

INGREDIENTS:

  • 1 Stick of butter softened
  • 1 cup of raw honey
  •  2 mashed bananas
  • 2 large eggs
  • 2 cups gluten free flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
EQUIPMENT: 
  • Loaf Pan – about 9X4 inches
  • Coconut oil
  • Large Bowl
  • Mixer
  • Rubber Spatula
  • Cooling rack
INSTRUCTIONS:
  1. Preheat oven to 350 F. Grease pan with coconut oil
  2. In large bowl, mis together and cream: butter and honey until light yellow and creamy.
  3. Add mashed-up bananas and the eggs. Mix well.
  4. Add gluten free flour, baking soda, and salt and mix well.
  5. Scrape the batter into your loaf pan with the spatula.
  6. Bake for 1 hour or until a toothpick comes out clean when inserted in the center of the bread.
  7. Remove from pan and let cool for 15 minutes!

If your kids or you try Isabella and Olivia’s recipe, please post it on our Facebook page at: FB.com/losingitwithsamandash

 

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13 + 4 =

Avocado Mayo Salad


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The Mayonnaise Haters Solution to Egg Salad: Avocado Egg Salad!

The dilemma when dying gobs of Easter eggs is always- what do I do with all these BOILED EGGS? Agh! So many right? I mean, I LOVE eggs (sam’s very intolerant) but I like them fried, poached, or scrambled most of the time. It might be too late for this year’s batch but it’s never too late to boil some more eggs and enjoy this healthy fat and protein combo.

There’s a solution: Avocado Egg Salad!
Let’s make lunch!
Ingredients:
8 hard-boiled eggs- chopped
1 ripe medium avocado- mashed
½ tsp. sea salt (or Himalayan salt)
4 slices ezekiel bread or gluten free bread
2 Tbsp. fresh lemon or lime juice
2 Finely chopped green onions
Alfalfa Sprouts
Preparation:
1. Combine eggs, avocado, lemon juice, green onion, and salt in a medium bowl; mix well.
2. Spread ¼ of egg mixture onto each slice of toast.
3. Top with sprouts
+++Make sure you share with your health conscious friends!
On the Busy Girl’s Fitness Challenge meal system, one serving (2 eggs and one piece of toast) = 1 RED and 1 YELLOW

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2 + 15 =

Make your Workout Routine Like an Onion


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Make your Workout Routine Like an Onion

I think it was Shrek that said that people are like onions… that you have to peel back the layers to really get to know them. Maybe it was ogres that are like onions??? Anyway, I want to suggest that the best workout routine and schedule also be onion like.

When I started my journey back into regular exercise I had one focus- GET THAT WORKOUT DONE! As a mom of 5, with two breastfeeding babies at the time, I just couldn’t figure out how to get a workout in. I had picked a 25 minute program (T25) so that I could knock it out as quickly as possible but it was the timing that I just couldn’t figure out. Most of my workouts were either in front of the kids while they played or at midnight. Neither scenario was ideal but I went 13 weeks straight this way, without missing a single workout.

After a few months, or honestly, even a week or two, the newness of your exercise routine can wear off. Sometimes it takes 6-8 weeks to really see results and if you aren’t consistent that whole time you might not see what you want- making it even harder to keep your momentum.

Here’s what I want to suggest: make your workout like an onion. Hide your workout within layers of routine. Don’t treat it like a new spice you’re trying out or it might feel like overkill after a while.

On January 1 of 2016 I committed to EARLY morning workouts. Sam literally told me, “I don’t think this is a good idea. Your body doesn’t do well with early mornings and I don’t think you’re going to be able to keep up the routine.” Oh boy…. don’t dare Ashley! I mean, when I hear, “You can’t” of course I think “Oh, yes I will.”  So, now I get up between 4:30am and 5am. It started out at 5am but I found I piddled for a while and I really needed to start my workout right at 5am.

This is my routine since Jan 1, 2016:

4:30: Get out of bed, wander, go pee, drink room temperature water, make and drink Energize, prepare Hydrate workout drink, get workout gear on, and set up laptop with workout (I stick to a specific program and the set calendar not only for best results but I find it is best for momentum and not skipping).

5:00am: Workout using a Beachbody at home workout program. Sometimes I use the DVDs but usually I stream it from On Demand.

  • Practice and videotape my progress on my yoga pose (practicing crow at the time this was written).

5:30: Read my devotion from the day from “New Morning Mercies,” pray, and read the passage from the Bible that my church has suggest as the daily reading in our Bible app. A lot of times I stretch or sit on my exercise mat while I do this.

  • Make and drink my Vegan Chocolate Shakeology

6am: Write in my daily planner the top 3 things I need to accomplish for the day. I try to do only three because usually I’m lucky if I can cross off two. I make these things the MOST important things that will move my life and business forward.

6am-8am: Work on my health coaching business. This looks different every morning. It usually includes making some posts, writing a blog (it’s 7:14am as I write), checking in with my Busy Girl Fitness Challengers, checking in with my coaching team and/or making some posts in our community groups that would be helpful to them.

8am: THE FUN BEGINS! Kids get up and…. well… the rest of the day is a big surprise. Of course we have a schedule but- the when the world and especially our crew wakes up- we never know exactly what will happen.

So… I share my schedule with you to show how it’s gone from being a sporadic workout to a catalyst to the most productive time in my whole day. Here are some very simple ways you could build some layers around your workout routine:

  • Buy a cute workout outfit or new shoes that make you feel more confident when you put them on.
  • Wear bright lipstick when you workout.
  • Drink a pre-workout drink like Energize (this is what I suggest for clean ingredients) and electrolyte replacement like Hydrate.
  • Put on a Pandora station you love or a mix you make on your phone for during, before, or after workout.
  • Post a Bible memory verse somewhere where you’ll see it first thing and memorize it as you get ready for your workout.
  • Stretch 5 minutes after your workout
  • Reward yourself with Shakeology or a healthy clean snack afterwards

 

 

 

 

 

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7 + 6 =

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