Happy Self-Love Day!

We're all about love at MEALS THAT TRANSFORM. We love wellness. We love healthy, nourishing food. We love our clients and supporters and doing everything we can to help them (you!) be their best selves. We're able to give this love to others because we love ourselves. 

Self-love often gets lost amid professional and family obligations and all the day-to-day responsibilities we have to keep our lives running smoothly and to take care of those around us. But self-love is critical to our wellbeing and, in turn, allows us to show up bigger for our families, friends, and loved ones. Consider the oxygen mask demonstration on an airplane -- you put yours on before helping others.  Practice self love first, often, always!

That all sounds good, right? But how? Start simple. Get up ten minutes earlier, make yourself a cup of tea, and spend a few moments meditating, quietly reflecting, or journaling. Write down a few I AM affirmations. If that's not your thing, make a list of activities or practices that make you happy but that you may currently consider indulgences. A weekly pedicure? A Sunday night bath? An extra yoga class or run or group training session? A monthly date with a close friend? A little help getting dinner on the table? Whatever it is, make the time, commit the resources, and ask for support from your family, friends, and community. 

Another form of self-love is being body-positive. Just like scheduling self-care, how we view ourselves is a choice. Choose to see the good in yourself. Choose to see the value you bring to the world. Choose to take care of your body, mind, and being. You are amazing -- your body is amazing, your brain is amazing, and you deserve all the love and care you can give yourself. 

Happy Self-Love Day -- today and every day!

Your biggest fans in health and wellness, 

Angela and Team TRANSFORM

 

The Year of Getting It Done

Can you believe we’re already three weeks into 2017? Nope, neither can we. It feels like the holiday season and the excitement of the New Year faded ages ago, and day-to-day life is back to normal. Even our so-called New Year’s resolutions have started to feel burdensome, discouraging, or even forgotten.

One thing we struggle with each New Year is the pressure to make major life changes just because we transitioned from December 31 of one year to January 1 of the next, and we define success by how much, and how quickly, we are able to overhaul our habits. But what if we threw out the idea of resolutions and instead committed to simply using little moments every day, all year long, to make the small changes that lead to big growth?

Team TRANSFORM’s motto for 2017 is GET IT DONE. Did you know that, in numerology, 2017 is the year of the 1? Each single-digit number has a unique personality, and 1 is a doer, a “powerful force that produces results and does not allow anything or anyone to limit its potential.” Its energy is used to create, to lead, to turn big dreams into tangible reality. The 1 is strong and determined and always working toward a goal.

What if every single day of 2017 was an opportunity to do the things that resonate with who you are and what you strive to be? What simple action can you take today, next week, every year, to reach your highest potential in your professional life, with your friends and family, or in your health and wellness?

I recently spoke to The Active Times about translating resolutions into REVELATIONS. With realistic goals, the right fuel (check out Team TRANSFORM’S five favorite heart-healthy, gluten free recipes over at {un}covered), and a little bit of positive self-talk, anyone can make the small changes that have a lasting impact. To keep even your most realistic goals from becoming overwhelming, take baby steps. This breeds positivity and optimism because of the success you'll feel after conquering one thing at a time.

Transformation is a lifestyle. We’re here for you, every step of the way.

What will you GET DONE in 2017?

 

Your biggest fans in health and wellness,

Angela and Team TRANSFORM

Protein Power

Let's talk about protein. We're a carb-loving society, but did you know that lean protein is a critical part of our diet because it provides the key nutrients we need to be vibrant and healthy? Our hair, nails, skin, bones, and teeth are all protein. Key vitamins, branch amino acids, and minerals found in protein-rich foods help build and strengthen our internal organs, cells, and tissues and boost our immunity, energy levels, and mood. 

When and how do I consume protein, you ask? There are two key times of day to focus on protein. The first is upon waking after you have fasted for 7-8 hours. Consuming a protein shake (see below!) or another source of lean protein, such as egg whites, can put a stop to your body's tendency to break down muscle tissue for fuel when fasted. The second critical window is immediately following a resistance or weight-training workout. During this 30-60 minute post-workout window, your muscles are like sponges that take up nutrients very quickly to aid in repair and recovery. Your body also utilizes carbs more efficiently during this period, so including some simple carbohydrates with your protein shake or meal will help the body better absorb nutrients. 

OM POWER PROTEIN is a favorite at MEALS THAT TRANSFORM (we may be biased, but hey) because it is made from organic, grassfed whey and brown rice protein; contains no lactose, sugar, soy, or casein; and tastes DELISH. Try a scoop in your morning oatmeal, shaken with coconut or almond milk, or in a nutrient-packed smoothie. We're sharing our favorite recipe below. Enjoy!

 

OM POWER PROTEIN Shake

Ingredients

1-2 scoops OM POWER PROTEIN

8 ounces water, almond milk, or coconut milk

Ice cubes (depending on how thick you want your shake)

1 tablespoon hemp oil, flax seed oil, or ground flax seed

1 tablespoon coconut oil

1 raw egg (optional)

1 scoop chia seeds (optional)

Handful of spinach

Variety for flavor

Fresh or frozen berries (your choice)

1 heaping tablespoon OM POWER BUTTER

Directions

Pour all liquids into blender and mix as you add protein powder. Add the rest of your preferred ingredients and blend well. Serve immediately. 

 

How Gratitude Breeds Success, All Year Long

Gratitude is a popular buzzword in November and December. But after the Thanksgiving turkey has been carved and eaten and the holiday gifts exchanged and opened, we often forget all those things we claimed to be grateful for. Did you know that gratitude is, literally and figuratively, good for your health and wellbeing -- if you continue to acknowledge it every day of the year? 

Studies suggest that a positive attitude, and most importantly, actually PRACTICING gratitude, are good for body, mind, and spirit. Being grateful can lower your blood pressure, improve your sleep, enhance relationships, bring you joy, and help fight back against the stress and anxiety common in our go-go-go daily lives. 

For more on how gratitude increases personal and professional success, check out my recent post on Everyday Power Blog. If it's whole-body and whole-being wellness you're seeking, read more on SharpHeels

I challenge you to wake up each and every day and think first about one single thing you're grateful for. It can be as simple as a cup of coffee or the sun shining through your bedroom window. What a great practice to kick off the New Year -- you can make 2017 your healthiest yet!

Your biggest fans in health and wellness, 

Angela Martindale and Team TRANSFORM