Change your food, change your life
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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Lindsay Melvin

Overcome Your Cravings

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Cravings. They are the biggest challenge we face when trying to eat well.

Each day, we’re torn between what we want to eat versus what we should eat.

And when we do give into cravings we bash ourselves for not having enough willpower.

But when we stop fighting our cravings and start listening to them, we discover they have little to do with willpower or even hunger!

After having two kids, I wanted a brownie sundae...like every night.

But when I asked myself, “What do I REALLY want?” (brownies, damnit!) it actually had nothing to do with food.

Racing through each day, taking care of everyone else, that chocolaty treat was the only way I was pampering myself.

What I really needed was yoga, time with my girlfriends and a pedicure!

Once I started carving out time for what I really needed, my brownie sundae cravings went away.

So what are you craving?

Next time you have a craving do this:

1. Don’t push it away. Get curious. Ask “What do I really, really want?” It might be a nap. Maybe you spend your free time running errands and you need some time for yourself. Maybe you’re lonely and need to connect with other people.

2. Before giving into your craving wait 10 minutes. Spend that time asking yourself what you really want, drink a glass of water and take slow long breaths. When times up, if you still want it go for it. But you may find by giving yourself a little attention, you’re willing to go for the less sinful option or that you’re not hungry at all.

3. When you give into a craving, enjoy it! Eat it slowly and in public. Chew every bite. Make it last. We try to fool ourselves that we’re not eating something by doing it in hiding or eating it quickly. By being mindful you will digest it better and will be less likely to give into more cravings throughout the day.

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Lindsay Melvin

(Gluten-free/paleo) Almond Flour Blueberry Muffins

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Did you ever bake something everyone went crazy over but you knew it was totally healthy and simple to make? 

These muffins are that recipe! 

Sweetened with a little maple syrup and mashed banana, these Almond Flour Blueberry Muffins are the perfect treat.

Make these and then kiss yourself for being so brilliant! 

Almond Flour Blueberry Muffins
Ingredients
1 1/2 cups almond flour
1/2 teaspoon baking soda
1/2 teaspoon salt 
2 Tablespoons maple syrup
1 Tablespoon coconut oil
1 mashed very ripe banana 
1 teaspoon vanilla extract 
3 eggs
1 cup frozen or fresh blueberries 

Instructions 
1. Preheat oven to 350F and place muffin liners in muffin pan.
2. Mix dry ingredient (flour, baking soda, salt) in small bowl and mix wet ingredients in separate larger bowl.
3. combine dry ingredients to wet ingredients and mix in the blueberries.
4. Scoop mixture into muffin liners, filling half way.
5. Bake for 20-25 minutes.

Yields 12




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Lindsay Melvin

How to get a perfect poop. Why you should be going everyday.

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I talk to a lot of people about their poop.

Frankly, you can’t know how to feed your body unless you know what’s happening on the other end.

And what I’ve discovered is what most people perceive as a “normal” bathroom regimen is actually their body waving a red flag.

If your pooper is out of whack, most likely so is your food and lifestyle.

Here’s some signs your poop routine needs an overhaul:
  • You’re not eliminating every day
  • You’re not completely eliminating when you go
  • You're straining 
  • You’re often gassy or bloated

Not pooping right can lead to acne, a hormonal imbalance, chronic infection, weight gain and a lowered immune system.

A healthy person should be having a bowel movement, without strain, one to three times a day.

Ideally, once after each meal.

I know that may sound crazy, especially if you’re only going once a week.

But when you follow these simple steps to getting a perfect poop and experience the increased energy and lightness of being regular, there is no going back my friend!

For most people, it’s not happening because they’re eating the wrong food, not drinking enough water (at the right time) or are living a lifestyle keeping them backed up.

We eat three meals a day and much more.

That’s a lot of food and fecal matter building up.

Pooping is the body’s natural way of detoxing.

How you go to the bathroom is an indication of how well things are going inside your body.

Simply put, if you were a Chevy, your poop would be the engine light.

If you’re not going regularly, it’s time for a tune up!

Steps to a Perfect Poop

What can back you up:

  • Sugar (feeds the bad bacteria in your gut)
  • Dairy products (milk and yogurt that is not organic or pasture-raised)
  • Gluten (wheat, rye, barley and spelt)
  • Most processed food including gluten-free snacks
  • Too much animal protein
  • Too much fiber or not enough
  • Overeating
  • Intense exercise
  • Medication (antidepressants, painkillers, decongestants and even laxatives)
  • And the mother of irregularity… STRESS!

Not pooping everyday is a sure sign that you’ve got toxins building up.

Here’s how to keep everything flowing:
 
Water is not enough
Yes, drink water, at least eight cups a day.
But here’s the clincher, there are lots of people drinking tons of water that are still constipated!
It’s because they’re not drinking it at the right time.
The majority of water you drink should be well before every meal.
The worst thing you can do is wakeup in the morning and grab a coffee, eat or workout before hydrating.
Try this: On waking, drink one or two pint-sized glasses of warm water before anything else. Give your body about a few minutes to feel full.
You will probably feel the urge to eliminate at this point. If not, add a teaspoon of ground flaxseed to your breakfast.
(Too much fiber, like flaxseed or chia seeds, can back you up. Less is more!)

Eat vegetables, especially dark green leafy ones
Think kale, collards, swiss chard, spinach. Good for your gut bacteria and a good punch of vitamins and fiber. Fermented veggies, like sauerkraut and kimchi are also great options.

Chew
Those teeth were put in your mouth and not your stomach for a reason. If you don’t chew well before swallowing, you’re leaving a lot of work for your digestive system.

Eat until full, not stuffed
Imagine your stomach is like a blender.
When overfilled, there’s no space for the blades to spin and breakdown the food.
But if there’s room left at the top, it blends smoothly.

Stress less
What are you holding on to?
Feelings of anger and hurt weigh us down.
If you want to let go on the commode, you have to start letting go in life.
When you relax, the gut wall relaxes.
Someone who is eating perfectly can still have issues going to the bathroom if stress is not addressed.
Take a few minutes in the morning to relax and breath. Try closing your eyes and scanning your body for any tightness. Start at your toes and work your way up to the crown of your head.
Slowly breath into the constriction until you feel lighter. Do this throughout the day as needed.
Try it on the toilet!
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Lindsay Melvin

Clean Valentine's Day treat...Chocolate covered strawberries

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Looking for a healthier Valentine’s Day treat?

Try these awesome chocolate covered strawberries.

It's only four ingredients and super simple!

Chocolate is full of antioxidants.

But because of over-processing and toxic ingredients, chocolate bars, chips and other chocolaty treats from the store are usually no good.

Once sugar, soy lecithin and dairy are introduced the benefits are diminished and it becomes just crappy candy.

This treat, however, uses pure chocolate, or cacao, and is sweetened with maple syrup.

I can’t think of anything sweeter to give someone you love.

Especially, if that someone is you!

Chocolate Covered Strawberries

Ingredients:

1 lbs. organic strawberries rinsed and dried

½ cup coconut oil

½ cup of pure maple syrup

¾ cup + 1 Tbsp unsweetened cocoa powder

Directions:

1. Cover a cookie sheet with parchment paper.

2. Combine coconut oil and syrup in small saucepan over medium heat.

3. When it starts to bubble, bring heat low and stir in cocoa powder.

4. Rapidly stir mixture until you have a thick silky chocolate sauce. This should take about one minute. Make sure it is not bubbling, so as not to burn the chocolate.

5. Turn heat off and immediately start dipping the strawberries in the chocolate, placing them on parchment.

(If, as the silky chocolate cools, it starts to look clumpy, just heat it up for few seconds.)

6. Refrigerate 15 minutes and enjoy!

Keep refrigerated until ready to eat.




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Lindsay Melvin

Simple healing chicken bone broth

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I was raised in a meat-free home.

Despite a teenage rebellion involving cold cuts, I lost the taste for it years ago.

But recently, I’ve been stuffing my fridge with plump organic chickens, practically salivating as I do it.

So what would make a non-meat eater go chicken crazy?

Bone broth!

Have you heard about this? 

It’s a health trend across the West Coast and New York that has people slurping down mugs of collagen-rich broth like its Starbucks.

But there’s actually nothing new about it.

For generations, people around the world, have been cooking up different versions of bone broth.

Not to be confused with regular soup broth, bone broth uses mostly bones and cartilage (chicken, beef, pork, lamb or fish) and is simmered until the bones break down, releasing a ton of easy to digest minerals and nutrients.

Here’s some of the benefits of bone broth:

  • Keeps you looking young by supporting hair, nails, skin and reducing the appearance of cellulite.  
  • Heals leaky gut, as well as constipation and chronic diarrhea.
  • Strengthens joints
  • Boosts the immune system
  • Natural remedy for respiratory infection

Now you know why I’m hooked!

Supermarket “bone broth” doesn’t have the same benefits as the homemade version but there are some quality homemade bone broths for sale.

However, it’s a lot cheaper to make it!

Use it as a base for soup, simmer veggies in it or add it to stir-fry sauces.

I usually bake a whole chicken, remove the meat and use the bones for the recipe. You can also save up bones in the freezer until you’re ready to make your broth.

Make sure you buy the cleanest meat possible. Organic and pasture raised are best.

This can be done on a stovetop or in a 6-quart crock pot.

Chicken Bone Broth
Ingredients

Bones of whole organic chicken(throw in neck, if you have it)
1 Tablespoon apple cider vinegar
1 Tablespoon whole peppercorns
1 bay leaf
1 whole onion with peel on, cut in half
3 large carrots cut in half
3 stems celery cut in half
optional: bouquet of parsley


Directions

1. Throw all ingredients into a large soup pot and fill to the top with filtered water.
2. Place on lowest heat possible and let sit for 24-36 hours. Make sure the broth is NOT boiling. When broth is done bones should be easily breakable.
Optional: skim fat off the top(I don’t).
3. Strain and let cool.

Fresh broth will last four to five days in fridge and up to six months in freezer. Store extra in premeasured amounts in Ziploc bags or ice cube trays in freezer for easy defrosting.
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