Change your food, change your life
Lindsay Melvin

Less Phone= More Life

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I’ve gone gray and I love it! Not my hair, my phone.

 

A few weeks ago I switched my iPhone setting from the flashing

lights of Vegas to grayscale.

 

No more technicolor bling, just black and white.

 

The idea, made popular by former Google design ethicist, Tristan

Harris, is to combat cellphone addiction and stop allowing our

technology to highjack our lives.

 

So what does this have to do with a health blog?

 

Well, if you’ve ever intended to quickly check something on your

phone and realized an hour later you’re still on it, than you know

what a life suck your device can be.

 

Maybe you had planned to workout, get something accomplished

or spend time with someone you love.

 

It’s hard to look away from bright shiny objects. But it's not

you,  iPhones are designed to hook your attention. 

 

Now try looking at Facebook or Instagram on grayscale. It’s

positively depressing!

 

Which is wonderful if you’re looking to spend more time in the real

world.

 

Not only am I more likely to stay on task when I check my phone on

grayscale but when I look up, the real world is so much more colorful

and inviting than my screen.

 

I’m not saying grayscale will break your umbilical cord connection

with your phone but it will defiantly help. 

 

Here’s how to set your iPhone to grayscale and easily click back

to color:

 

1.     Go to Settings

2.     Scroll down and click on General

3.     Click on Accessibility

4.     Scroll down to Accessibility shortcut

5.     Click on Color Filters.

 

Now you should be able to press your home button 3 times to switch

between color and grayscale.

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Lindsay Melvin

How not to get sick

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I might be tempting fate by saying this, but I don’t get sick.

 

While I'm not like Bruce Willis in Unbreakable, I totally consider this my super power!

 

I rarely catch even a cold and when I do it's gone before I get to watch reruns.

 

With two kids rolling in a bacteria dish of germs at school and a husband who gets infected by everything they bring home, this is no small achievement.

 

Sadly, my impeccable sick day record has nothing to do with mutant super genes.

 

It’s because I follow a few simple guidelines during cold and flu season. 

 

So when everyone around you starts dropping like flies, follow these food and lifestyle tips to sail through it....like a super hero!

 

How not to get sick

Gut check

About 80 percent of our immune system is in our digestive tract! To support your immune system by taking a probiotic supplement. These foods are also a great source for probiotics: fermented sauerkraut, fermented pickles, Kim chi, kefir and organic plain yogurt. Drinking bone broth from organic pasture-raised animals is additionally a great way to support gut health.

Water

Drinking water helps your body flush out toxins and bacteria. A hydrated body also helps fight off infection better.  

Get rested 

Flu season is no time to binge watch Stranger Things until dawn. The less sleep you get the harder it is for your immune system to fight off infection.

Reduce alcohol & sugar  

Both alcohol and processed sugar suppress your immune system and make it easier to get the flu. Coming off a holiday sugar bender doesn’t make this any easier. Try staying hydrated and eating plenty of fruits and vegetables, especially root vegetables, to curb sugar cravings.

No touchy

I don’t believe in going crazy on hand sanitizer but this time of year, it doesn’t hurt to be a little paranoid about what you touch. In public places, avoid touching bathroom doors handles, railings, counters and carry your own pen.

Relax

Some experts say 90 percent of illness is caused by stress. There’s no getting rid of stress but taking a break from it can be very effective. Try taking a breathing break, meditating, going for a walk, getting a massage or hangout with a friend who makes you laugh…not the one that stresses you out!

Essential oil

As an added protection I use doTerra On Guard. I’m a huge fan of diffusing this in my house anytime someone even sneezes. I don’t make money from this brand, it just happens to be the one I use. You can also try popping one of these beadlets.  

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Lindsay Melvin

Easy Butternut Squash Soup (gluten-free, grain-free, dairy-free)

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Here’s a few things that might surprise Northerners about living in Texas in November.

We have trees that change color, we have to rake leaves and it gets cold.

Ok, it’s not like New York cold, but when it’s 98 degrees for most of the year, 60 feels downright frigid!

It’s all relative, right?

Anyway, even if the Weather Channel disagrees, I feel like winter is coming!

Which means I’ve got a cauldron-sized pot of soup going nonstop.

At the moment, my favorite is this Easy Butternut Squash Soup.

It’s so rich and full of flavor, sort of a healthy Thanksgiving sneak preview.

It’s also the perfect detox soup for after you’re done with holiday indulging.

I like to fill up my insulated Yeti knock-off-tumbler and sip it throughout the day.

It's the perfect lunch.. because 60 degrees is waaay too cold for a green smoothie!

Easy Butternut Squash Soup

Ingredients
2 Tablespoons of extra virgin olive oil
1 medium or large onion, chopped
3 cloves of garlic, minced
Optional: 1 teaspoon of fresh ginger, grated
1 cup celery, chopped
2 large carrots, chopped
4-6 cups of fresh butternut squash, peeled, seeded and cubed(buy it pre-cubed for shorter prep time)
1 teaspoon of salt
1 teaspoon of ground sage
1 teaspoon of ground thyme
5 cups of vegetable or chicken bone broth

Directions
1. Heat oil in large pot and cook onions until they are translucent.

2. Add garlic, ginger (if using), celery, carrots and butternut squash. Stir until vegetables soften.

3. Season with salt, sage and thyme.

4. Add broth and bring to a boil. Once boiling, turn down heat and put lid on pot. Let simmer for 20 minutes. 

5. Use immersion blender to make the soup silky. If you do not have an immersion blender, carefully ladle the hot soup into a regular blender. You may have to do this in two batches. Return to pot and salt and pepper to taste.
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Lindsay Melvin

Is coconut oil bad for you?

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You may have heard the American Heart Association’s report on how coconut oil is not healthy and never has been.

Mind you, this is the same organization that labeled Cocoa Puffs heart healthy.

The AHA also demonized fats in the 1970’s, including avocados and flaxseed, helping to push more processed food loaded with sugar and refined carbs into the American diet.

In a recent USA Today article, it claims that coconut oil, which is high in saturated fat, is dangerous to cardiovascular health.

Maybe because the AHA receives millions of dollars from large pharmaceutical companies, it has decided to ignore the overwhelming research from the last ten years showing there is no link between saturated fat and heart disease.

The AHA argues coconut oil raises LDL cholesterol, the “bad cholesterol” and should not be consumed.

But diagnosing someone with a high LDL level is only looking at part of the story.

LDL is actually broken down into two parts, large particles, which are good for you and small particles that are linked to health problems. 

So your overall number doesn’t necessarily predict your heart health.

In fact, inflammation from sugar and refined carbs plays a much bigger role in deteriorating heart health than saturated fat.

Coconut oil actually reduces inflammation, improves digestion and brain function. 

I almost fell off my chair when the author of the AHA research recommended using vegetable oil instead!

So now highly-processed, industrial vegetable oil like corn and soybean oil are healthy but unrefined coconut oil that was eaten by our ancestors is not?

For an organization built to protect people from heart disease, it spends a lot of time promoting foods that do the opposite.

In short, this was headline grabbing research that is out-dated and won’t help anyone get healthier.

Do your health a favor, continue to enjoy the benefits of saturated fat from organic butter, egg yolks and coconut oil.
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Lindsay Melvin

How to get the best sleep ever

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Quick, tell me what makes you look younger, have less sugar cravings, more energy and makes you happier?

Answer: a good night's sleep.

When you consistently give yourself enough sleep your brain and body heal in extraordinary ways.

Ever notice after a late night your skin has more wrinkles?

It’s because lack of sleep saps the moisture from your skin, making those fine lines more noticeable, while getting more sleep creates more collagen that plumps up the skin.

Getting your beauty sleep is no joke!

Multiple studies have also shown the connection between sleep and weight gain.  

Which makes sense since when you’re tired you crave more calories… usually the junk food kind.

People who don’t get enough sleep are also more likely to suffer from anxiety and depression, while those who get more sleep are calmer, happier humans.

But getting more sleep isn’t easy for most of us.

Maybe you battle insomnia, wake up and can’t get back to bed or are getting up to use the bathroom.

Whatever it is, you can follow these tips to start getting the best sleep ever.

How to get the Best Sleep Ever:
Reset your internal clock
Aim to go to bed when the sun goes down (between 7-10 pm) and get up when the sun comes up (5-8 am). You should get roughly eight hours of sleep a night.

Screen time
Limit screen time one hour before bed. Start dimming the lights in your home to simulate natural light.

Magnesium 
Stress can deplete your magnesium, which helps your muscles relax and is essential to getting a good night sleep. Try eating more magnesium rich foods like dark leafy greens, nuts, seeds and wild caught fish. Before bed you can also try taking between 200-400 milligrams of magnesium. If you are prone to digestive issues, stick with a lower dose.

Essential Oils
At bedtime, place 2-3 drops of wild orange and/or lavender essential oil into an electric diffuser. You can also rub a few drops on the bottom of your feet and cover with socks. Another oil blend I like is PastTense. The smell is a bit stronger, so it’s not for everyone. I roll it behind my ears and the back of my neck. I’ll reapply it if I wake in the middle of the night and it puts me right back to sleep.

Coffee and alcohol
If you drink coffee, limit it to the morning. Even drinking in the afternoon can keep you awake at night.
If you're waking up to use the bathroom, resist drinking any liquids an hour before bed. Instead, hydrate earlier in the day.
Even if you’re not going to the bathroom at night, liquids before bed can make your stomach feel full and it difficult to sleep.
You might feel a glass of wine or a quick drink relaxes you but alcohol does not make for a good night sleep. It might make you tired but it actually reduces the quality of your sleep. Skip it and get a great night's sleep instead.
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Lindsay Melvin

Action plan to clear up acne: It’s not a skin issue, it’s a gut issue

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Sometimes I feel like my entire 20's were spent in a dermatologist's office.

I used to bounce from one to another searching for the magic cure for my rosacea and adult acne.

It never happened.

Instead, I got creams that dried out my skin, tons of pills (which destroyed my good gut bacteria) and a self-esteem beating.

Why my skin was a mess was a mystery to me.

It wasn’t until training to be a health coach that I learned skin health is really about gut health.

Knowing which foods made my skin happy and which ones made me erupt like a teenager changed my life.

Anyone who's dealt with skin issues knows how out-of-control it can feel. 

But taking back my skin has been totally empowering.

Start following the acne action plan now and take back your skin!

Acne Action Plan
Foods to avoid:

Dairy
Cow’s milk is an inflammatory food filled with hormones. Those toxins get dumped out through your skin. Try cutting dairy out for 2 weeks and see if it makes a difference.

Wheat/Gluten
Wheat and foods containing gluten are inflammatory for the gut. Try cutting these out for 2 weeks.

Foods to eat:

Bone Broth
I can’t say enough amazing things about the benefits of this amazing ancient food. Collagen-rich broth helps with skin elasticity and to look more hydrated. But more important for acne, it helps repair the lining of your gut, often damaged in people with IBS, Crohn’s Disease and other digestive issues.

Probiotics
Introduce good bacteria back into your system with probiotic supplements or naturally probiotic foods like fermented sauerkraut, kimchi and organic miso paste.

Topical:

Essential oils
Melaleuca or tea tree oil is nature’s zit cream. Use this antibacterial as a spot treatment or mix a drop or two in with your night time moisturizer.
Frankincense oil is an anti-inflammatory and amazing for keeping your skin looking healthy and youthful.
I mix one or two drops of Frankincense in with my moisturizer at night. I add a drop or two of the melaleuca only when I have breakouts. Keep all oils away from your eyes, nostrils and mouth to avoid stinging.
Both can be purchased through doTerra or Young Living.
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Lindsay Melvin

Sweet Potato & Black Bean Chili (gluten free, dairy free)

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I would never have guessed when I moved here more than a year ago, that living in Texas wouldn't be that different from living in New York.

What I wasn’t prepared for was the insane football culture that has consumed my 6-year-old.

As I write, Graham is gleefully being crushed into the crunchy winter grass of my lawn by a Texas-sized boy yelling, “Touch down!”

This love for football is totally foreign to me.

But when your kid is into something this much, you go with it.

It's also a great excuse to eat chili and cornbread in front of the TV!

I don’t like football but I do love this Sweet Potato & Black Bean Chili. 

It's super tasty and perfect for Super Bowl Sunday...even if you're not really watching!

Sweet Potato & Black Bean Chili

Ingredients:
1 Tablespoon of olive oil
1 medium onion chopped
3 garlic cloves minced
3 medium sweet potatoes cubed bite size (3-4 cups)
½ chopped red bell pepper
1 ½ 16 oz. cans of black beans, rinsed
1 ½ 16 oz. cans chopped tomatoes
1 Tablespoon ground smoked paprika
2 teaspoons ground cumin
½ teaspoon salt
3 cups vegetable broth or chicken broth
1 cup of water
Optional for serving:
Cilantro chopped
Cheddar cheese shredded
Corn bread

Directions:
1.     In a large pot heat oil on medium-high heat. Add onions and garlic and stir until onions are translucent.
2.     Add the potatoes and peppers and stir for 3 minutes.
3.     Add the tomatoes, beans, paprika and cumin and stir well.
4.     Pour in the broth and water and let it all come to a boil.
5.     Cover and place on low heat, letting it simmer for 20 minutes or until the sweet potatoes are tender.
6.     Serve with shredded cheese, chopped cilantro or cornbread on the side.

Refrigerate or freeze leftovers in airtight container
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Lindsay Melvin

Healthy Holiday Gift Guide 2016



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Because my family lives a plane-ride away, we celebrate Hanukkah on Thanksgiving.

This year, the adults mixed things up.

Instead of giving gifts, we wrote each other limericks and swapped funny coffee mugs.

It was hilarious, touching and the best gift exchange we’d done in years!

Finding thoughtful gifts can be hard but it doesn’t have to be.

Here’s a list of great gifts, geared toward making that special someone’s life a bit brighter.

Now that’s meaningful…and you don’t even have to write a limerick!

Healthy Gift Guide 2016
1. These are my favorite doTerra roll-on essential oils that I use everyday:
PasTense
If you know someone who has a hard time sleeping or winding down at night, PasTense will mellow them right out. I roll it behind the ears and on the back of my neck for the best night sleep ever!
Peppermint
I don’t drink coffee, so when I need a pick-me-up, I roll this on my wrists and back of my neck. It helps me relax while keeping my mind focused. It’s also nice for sore muscles or a quick mood booster.

2. Digital pressure cooker
If you want to splurge on someone this year, meet the Instant Pot! I’m a bone broth fanatic because of the amazing health benefits. But on the stove, it takes between 24-48 hours to cook. No wonder gourmet grocers charge $8 a pint for it! But with the Instant Pot, you can have 6 quarts of goodness in less than three hours! It also cooks a bunch of other stuff super quick but it’s the bone broth that got me hooked. Expensive but worth it. 

3. Daily Harvest delivers frozen smoothies and soups that you add a cup of liquid to before heating-up or blending. I’m blown away by the quality of ingredients and I hear from friends it tastes great. This is definitely fast food you can feel good about. Perfect for those who want to eat well but are short on time.

4. Wanderlust
Know someone who loves meditation and yoga? This book is full of beautiful photos, which makes it a great coffee table piece but it’s also an amazing guide for creating a meaningful life. Full of wisdom, it’s the kind of book I come back to again and again. 

5. There’s something about a new yoga mat that makes you want to do a down dog. Manduka prolite($60) and the Jade($75) mats are my top picks. I have the Manduka and love it. My sister swears by the Jade. Either way, you can’t go wrong using the same brand as many yoga professionals.
Find more reviews on yoga mats here.

6. This underwear is for women who hate wearing underwear. Lululemon’s mula bandhawear bikini is like not wearing underwear at all. Super light and comfy (no wedgie here!). This was actually a gift from my sister-in-law last year and boy did she get it right. Ordering myself three more right now!

7. Guided Meditation
Helping someone cultivate a daily meditation practice is an amazing gift. I start everyday with meditation teacher Davidji. His guided meditations are life changing and addictive. Buy someone you love this CD and then stream it for yourself for free from Amazon Prime!

For more great gift ideas, check out my 2015 healthy holiday gift guide and 2014 holiday guide.
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Lindsay Melvin

Paleo Pumpkin Oatmeal

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I'm obsessed with pumpkin right now.

The moment the canned pumpkin hits the grocery shelves, I stock up.

It's awesome for breakfast and dessert recipes but it's also amazing for your skin, immune system and helping you feel full longer.

For breakfast, I've been loving this Paleo Pumpkin Oatmeal. 

It's sweet and fills you up, without making you feel like a pumpkin. 

But mostly, I like it because it's delicious!


Paleo Pumpkin Oatmeal 

Ingredients:

4 TBSP of almond flour

4 TBSP of coconut flour

1 tsp of cinnamon

¼ cup raisins

2 mashed bananas

¾ cup of coconut milk

1 cup canned pumpkin(only ingredient should be pumpkin)

4 eggs

optional: raspberries and pecans for topping

Yield: 4 servings


Directions:

1.    In a medium saucepan, use a fork to combine the flours, cinnamon, raisins, bananas and milk over medium heat. Stir until milk is absorbed.

2.    Stir in pumpkin

3.    Add the eggs, beating them into the mixture with the fork.  

4.    Continue stirring, scrapping the sides of the pan, until the mixture starts to get thick and fluffy.

Store in an airtight container in the refrigerator. Reheat in microwave 2-3 minutes.
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Lindsay Melvin

How I got unstuck

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I felt like a total loser!

The things I wanted to accomplish were not happening for me.

Instead, I'd wake-up, burn through the day, pass out and then do it all over again.

I've lived a blessed life… healthy kids, great husband, fluffy dog, yada-yada.

But when I was in this funk, it felt like everyone was moving forward and I was wedged in cement.

Maybe this has happened to you. Maybe it’s happening right now.

But here’s the truth: getting stuck is a powerful gift.

Because getting unstuck is really about discovering what you need to live your best life.

When I devoted myself to getting unstuck, it changed my life and it will change yours too.

Here are the steps I took to get unstuck. You can do them all or just choose one to do consistently.


Circle of Life
A great starting point, the Circle of Life shows all the major areas that balance your life. Using the link above, it takes about 5 seconds to map how satisfied you are in those areas. Pinpoint one or two of your weakest areas and write down three actions you can start implementing over the next week to feel more balance there.

Change your food
When you change your food, everything else changes with it. So feed yourself whole, unprocessed foods. Focus on green leafy vegetables and lots of water.

Wake up an hour early
No one wants to do this but it’s the quickest way to get unstuck. People always say they don’t have time to do the things that motivate them, like workout, meditate or write.
But they do, we all do, and it’s in the hours before we wake up.
There is inspiration and clarity in those early morning hours that is almost impossible to get back after 8 am, says Hal Elrod, author of Miracle Morning (Read this, it will totally motivate you!)

Get out of your comfort zone
Shake things up! Join a club, go mountain biking, take a belly dancing class..just get out and do something outside your predictable routine. Nothing changes by doing the same thing every day. You need to take the first step. The rest will follow.

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