For the past year, I have given special affirmations for spring, summer & fall. Now, after three seasons focusing on growth & peace of mind, it’s time to turn inward & focus on joy & self-love.
Winter is the perfect time to check-in with yourself & find out how you are doing emotionally. As much of nature is hibernating, we, too, should be taking time to rest. With the cold weather, it’s important for us to give ourselves comfort during this time. And most importantly, we must remember that winter does not last forever – we are strong & resilient, & spring will come again.
These five affirmations are meant to help you recenter yourself & engage in more self-love. The design is perfect to share to your Instagram story, or to save for yourself as your phone background. Make sure they are placed somewhere you can see every day to remind yourself of your worth & to help you stay motivated this season.
It’s that time of year again. Early January is the time to set lofty goals we are often inspired to achieve for about a month & then forget about until another year has passed. The new year brings with it the desire to better ourselves, but how to achieve our goals can sometimes seem elusive.
While we have been taught how to set goals & told that we should set them every year, we often don’t know the necessary steps we need to take to achieve them. Achieving an attainable goal should only take a bit of your time each day, but it is something you have to dedicate yourself to daily to achieve it. The steps to achieve your goal should becoming a habit, not a chore.
Follow these four simple steps to make this the year you achieve your New Year’s resolutions & create lasting change in your life.
What is it you really want to achieve this year? What passion do you have that gets you really excited? Where do you see yourself being truly happy? Nothing is off limits. Nothing is unattainable. Sit down & brainstorm ideas. Think about where you like to be year from now, & then…
A goal in your head is erased as soon as a new thought enters. Write down your goal & put it in a place you will see it every day, such as your bathroom mirror. It should be something you see every morning so you remember to focus on it throughout your day. And every evening, you should see it so you can evaluate what you did that day to attain your goal & how much closer you are to achieving it.
When you write down your goal, make sure it is a SMART goal – Specific, Measurable, Attainable, Relevant & Time-bound. Don’t be vague about what you want – put some thought into what it is & be specific in your wording. Make sure it is measurable so you can track your progress. You don’t just want to lose weight – you want to lose 50 pounds. Now, make sure it is attainable. Maybe 50 pounds seems a little too daunting, but 30 pounds? That is doable. Make sure you aren’t limiting yourself, but you don’t want to set a goal that you can’t achieve either. Next, make sure your goal is relevant. Do you need to lost 30 pounds? Do you even want to lose 30 pounds? Maybe there is another goal that would be better for you to focus on this year. And lastly, your goal should be time-based. For most New Year’s resolutions, this timeframe is one year.
A goal without a plan to attain it is as useful as a box of cake mix without any other ingredients. It has the potential to make a delicious cake, but without the eggs & oil, it’s just another box in your pantry.
Set a timeline for your goal, & then write out a list of smaller goals you have to achieve in order to make your big goal happen. Make sure the smaller goals are SMART goals as well.
For example, if you want to lose 50 pounds, just getting a gym membership & buying some celery is not going to make that happen. You need a plan & multiple steps to help you achieve that goal. Set aside time each day for a workout. Even better, mark the specific time on your calendar to make sure it happens. Look up healthy recipes & make a list of what you are going to eat each day. Keep a food journal. And then set timely goals for each month. By the end of month two, your goal should be about 10 pounds lost, which means each week you have to lose about one to two pounds. Focus on these smaller goals that will lead up to your bigger one, & by this time next year, you will be 50 pounds smaller.
This process applies to every goal you may set, not just losing weight. Set smaller goals along the way that will help you reach your big goal, & set aside time each day to achieve them. How much money do you have to save a month to save $1,000 by the end of the year? If you want to make this the year of trying new things, maybe make the third Saturday every month the day you try something new, like sky diving, so by the end of the year you have tried 12 new crazy things you never thought you would do. If you want to travel more, start planning your trip to Italy now, & each month set a goal you want to attain to make it closer to that trip: Save $1,000, get in touch with a travel agent, buy a fancy new dress you will only wear when you are finally being serenaded on a gondola. Whatever the goal is, set the steps you need to attain it, & then focus on those. They aren’t nearly as overwhelming, but if you follow the plan, the big goal will be achieved.
Do not wait until December to discover you have or have not attained your New Year’s resolution. Evaluate your progress as you go. Now that you have daily, weekly & monthly stepping stones put in place for the year, you are able to evaluate if you are on the right track to achieve your resolution, or if you need to set more attainable goals, work harder, or change another habit that’s getting in your way or limiting your progress. Whatever you do, do not get discouraged. If you have not made one stepping stone, you can still be successful. It is much easier to make small adjustments along the way than to make a big life change at the end of the year.
What are your New Year’s resolutions this year? Leave me a comment below & let’s support each other this year!
P.S. Newsletter subscribers this month receive a FREE set of planner sheets for their journal to help them keep their New Year’s Resolutions all year long. Receive this & more perks all year by signing up for the weekly newsletter here.
P. P. S. Evolve is offering a 30-Day New Year, New You program to help you achieve your health & wellness goals. You can learn more by emailing me with any questions at TylerVLayne@gmail.com
With the weather growing colder, the lack of sunlight, & much of the natural world around us lying dormant, it can be easy to feel the winter blues creeping in. We tend to spend more time indoors & be less active, which can be detrimental to our physical & mental wellbeing, & the stress of the holidays & pressure of the new year can make things even worse.
But winter, like all seasons, has its own unique joys to offer. I love to tailor my self-care practices & hobbies to the season I am in, & winter is the perfect season to reflect on your lifestyle & make some healthy changes.
As mentioned in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead.
One of the biggest challenges winter brings for our mental & physical health is the lack of sunshine. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression caused by the lack of sunlight), the reduced levels of Vitamin D can still negatively impact your mental & physical wellbeing. And many of us are less active indoors, which means our bodies & minds only suffer more.
Make an effort this winter to get some sunshine. Even if it’s only for a few minutes a day, soaking in the sun’s rays can greatly improve your mental & physical health by regulating your melatonin levels, improving your sleep, reducing the effects of SAD, & strengthening your immune system. Take a walk, or just sit outside with a hot cup of tea or coffee & relax.
If you can’t get outdoors during the day, consider investing in a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health.
Despite the lack of sunlight, our bodies are still losing water all the time, & it’s one of the most important elements we need to survive. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.
Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice – it has different options depending on your activity & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great options to drink daily.
Your skin also needs some extra hydrating love in the winter. Buy yourself a quality, unscented moisturizer to nourish your skin with daily.
3. Treat yourself
My delicious, healthy hot cocoa – get the recipe here
The holidays are full of yummy treats to indulge in, & once the holidays end & the winter blues often kick in, we can find ourselves craving those indulgent cookies & cakes again.
It’s important to treat our food as fuel. The goal at feeding times should always be to nourish ourselves. But when you are craving a special treat, there is nothing wrong with indulging yourself. In fact, studies show when you satisfy a craving with a small treat instead of restricting yourself, you are less likely to binge later, which means you will be more successful at achieving your health & wellness goals.
So, go ahead – have that cup of hot cocoa & a cookie, snuggle up in a warm blanket, & enjoy those chilly winter evenings.
The limited daylight means we are often less active in the winter. This can lead to weight gain, inflammation, & fatigue. Energize your body by moving it in loving ways. Go for a run or walk, lift weights, do yoga, or even join a fun class at your local gym! Just getting your body up & moving releases happy hormones like serotonin that will help you feel better throughout your day & give you the energy to tackle your goals.
The weather outside is frightful, but a hot, bubbly bath is so delightful.
Warm yourself up with a hot bubble bath on cold winter nights. You can even add some epsom salts to help detox your body of any toxins it may be holding & decrease unhealthy inflammation. You could also add some therapeutic-grade lavender essential oil to help calm your senses. Light some candles to add to the ambience & turn on some relaxing music or read a book to relax & decompress.
When we spend more time indoors, we tend to spend more time alone, which can lead to feeling isolated from the world. Make it a point to reach out to friends & family members, even after the holidays. Invite friends over for dinner, or even just make time for a weekly phone call with someone you love. It can help you to feel more connected to others, which is important for your mental health & wellbeing. Studies show that people who feel connected to others have lower levels of anxiety & depression, & they also tend to have higher levels of self-esteem & self-confidence.
With all this time cooped up indoors, winter is the perfect season to explore new hobbies & interests. Why don’t you read that book that’s been sitting on your shelf for months, or why don’t you finally start learning to paint? Try something creative, or sit down to research & learn about something new. You might find you discover a new passion you never knew you had.
Winter is the perfect time to set goals & resolutions for the year ahead. What have you been wanting to achieve in your life? What passions do you have? Set new goals for the year, & then make a point every week to do something to help you achieve them. If you want to lose weight, make it a goal every week to exercise & eat healthy. If you want to improve your financial literacy, make a weekly/monthly budget. If you want to read more, pick out a new book every month. Whatever your goal is, write out a list of smaller steps to help you achieve that lofty long-term resolution so it seems more manageable & achievable.
If you’re stuck inside looking out at the cold, you might as well make the best of it. Cozy up with a hot drink, a good book, & a warm blanket, or have a movie night with your family, huddled up in a blanket fort in your living room. You can have a pyjama day, or spend time practicing hygge in your space.
As stated above, the winter season is full of tasty treats that are meant to make us feel warm & cozy inside. It’s the perfect time to indulge & enjoy, but those winter treats can also add up, which means more inflammation, weight gain & bloating.
Focus on eating lots of protein & vegetables in your daily life. Decrease your consumption of processed foods, & instead, eat more foods that come from the earth. Your physical & mental wellbeing will improve, which means the next time you see a tasty treat, you can enjoy it without feeling regretful later.
What are your favorite winter self-care activities? Leave me a comment below!
The holidays are upon us, which means lots of time spent with loved ones, enjoying the warmth of the indoors, a lavish dessert table always just a few steps away.
The holiday season is a wonderful time of year that should be enjoyed & indulged. But with a different party at every turn, it can be easy for those holiday treats to add up.
In my holistic wellness business, I focus less on the number on the scale & more so on the numbers of health biomarkers. Put more simply, I focus on how my clients are feeling & how healthy they are. When people engage in healthy habits, they feel better, mentally & physically, & a healthy weight will come from those healthy habits in its own time.
This holiday season, it’s important that we focus less on our weight & more so on how we are feeling. Despite the fun festivities this time of year, there are many factors that impact our emotional & physical health in a negative way. The limited sunlight, busyness of the season, & tempting sugary treats can cause anyone’s health to decline. Given most of us would like to enjoy this special time of year, it’s important that we take care of ourselves, emotionally & physically.
If you are struggling to find ways to keep your health goals on track this season, read below for seven healthy habits that will help you take care of your body & mind. And like I said before, if you are worried about those holiday pounds, these habits will also keep your waistline in check, or possibly even shrink it a little.
1. Prioritize eating enough vegetables & protein at parties
There is no doubt that there will be plenty of carbohydrates & fats at every party. Dishes laden in butter always find themselves on the dinner table, along with rolls & potatoes, & the desserts are always full of delicious sugar. To keep your goals on track, instead of focusing on & limiting foods deemed “unhealthy,” intentionally nourish yourself with protein & vegetables.
Focusing on limiting our intake of certain foods can negatively impact our mental health. While portion control is always a good idea, completely restricting or starving ourselves of foods we love can make us feel unhappy, & it is correlated with unhealthy binges when we finally give in to our desires.
Instead of limiting or restricting, focus instead of what your body needs. There will be plenty of carbs & fats, so fill your plate first with protein & vegetables. Nourish your body. Then, if you are still hungry, enjoy some of your favorite fat- or carb-heavy dishes. By making your protein & veggie intake a priority, you are more likely to have a balanced plate, which means a well-nourished body. Remember, carbs & fats are an important party of our daily nutrition intake, too, so they do not need to be entirely avoided.
The easiest way to keep your metabolism running, gut moving steadily, & to get a lovely serotonin (or happy hormone) boost is to exercise. Keeping your body moving can also help you detox from anything you have eaten that your body doesn’t enjoy, & it will help you use up some of the extra energy (food) you have consumed.
Most importantly, exercise makes our bodies feel good. Eating more sugar can increase inflammation, eating more salt can increase water retention, & eating rich foods in general can cause bloating & discomfort. Exercise can help combat all of these symptoms, which will help us feel our best for our next celebration.
Exercise also impacts our mental health in a positive way. Despite the extra exertion of energy, exercise releases hormones in our body that make us feel happy & energized. This means more productive work days & more fun at parties. Engaging in regular exercise can also help us have more productive sleep, which brings us to our next topic.
Sleep is one of the most important things we can do for our health. It is essential for our bodies to rest in order to grow strong & healthy. Our muscles repair & grow from exercise when we sleep, & our minds are able to decompress during REM sleep from anything stressing us in our lives.
When we don’t get enough sleep, it impacts us both mentally & physically. Limited sleep actual causes a reversal in the hormones released in our bodies. Normally, sleep releases leptin, which makes us feel rested & satisfied. But when we don’t get enough sleep, cortisol & ghrelin are released instead. Ghrelin makes us feel hungrier & causes sugar cravings, which means the morning donut you might normally pass up for a healthier choice suddenly becomes a donut or two for breakfast. Cortisol causes stress & inflammation in the body, & it can also cause an unhealthy weight gain around your stomach & thighs. Limited sleep is directly related to a weakened immune system & higher risk for disease.
Cortisol negatively impacts our mental health as well. When we have higher levels of cortisol, even small stresses in our daily lives seem unmanageable. There is a mind-body connection, & when we don’t take care of & let our bodies rest, our minds feel it, too.
If you are feeling extra stressed in your life, think about whether or not you are getting enough sleep. The phrase “Have you tried turning it off & on again?” applies to humans, too. Aim to get at least 7-8 hours of sleep each night for the best results. This will also allow for an ample amount of REM sleep, which, as stated above, is our body’s way of handling daily stresses in our lives. If you have a big problem you can’t solve, you may want to sleep on it. You might find in the morning, your subconscious brain has created a solution for you.
We can’t always use sleep as our means for rest, especially in the middle of a work day. If you find yourself feeling stressed during your day, take a few minutes to practice mindfulness exercises.
Engaging in a regular mindfulness practice has numerous benefits. From lowering stress to decreased blood pressure, mindfulness exercises like meditation, mindful walking & yoga can help increase our quality of life. Even if you only have 30 seconds to spare, sit, focus on your breath, & be present. You will be amazed at how much this simple exercise can make you feel more at peace in your daily life.
Like stated above, completely restricting or starving yourself of your favorite foods can negatively impact your mental & physical health. We tend to feel discouraged & saddened when we completely restrict ourselves from the foods we love, & when we do give in to temptation, its all too common to go on an all-out binge & eat way more than we would have initially.
The holidays are a perfect time to enjoy special treats. When you go to a party, give yourself a chance to make a selection of one or two desserts instead of sampling every single one. Walk down the table once to take a look at the options, & then a second time to get a piece of the ones you want. This helps you to avoid the all-too-common mistake of grabbing the first dessert that looks good, & then realizing the one you really wanted was all the way at the end of the table. Eating only one or two desserts will also help keep those carbs & sugars in check, so you can enjoy the holidays while keeping the inflammation & weight gain to a minimum.
Intentional exercise is not the only time we should be moving our bodies. Many people engage in regular exercise, but then spend the rest of their days sedentary at their desks. This not only increases your chance for weight gain, but it can increase inflammation & muscle tightness, which can lead to more chronic illness.
If you find yourself sitting for most of your day, set a timer to get up & take a walk every once in a while. Even if it’s only for 15 minutes on your lunch break, or a quick 2-minute walk to the water cooler each hour, your body will reap the benefits, & it may help you feel better mentally, too! Working all day can be draining, but taking a quick break to move & breathe can help you to refocus & re-energize.
There are fewer hours of daylight in the winter, which means more time spent indoors. Often, this time spent inside is much less active than the time spent outside, which means people tend to get more sedentary. The extra energy we are getting from holiday foods is stored rather than burned, & our muscles get stiff from the lack of use. The limited sunlight can also cause a deficiency in Vitamin D, which can weaken your immune system.
The best remedy is to get outdoors. It may be cold, but even just spending15 minutes in sunlight daily can combat all of the regular effects of the winter darkness. Go for a walk, meditate, or just relax on your front porch drinking a hot cup of tea.
If you absolutely can’t get outdoors during the day, consider getting a sun lamp. It’s not as good as the real thing, but spending 15 minutes basking in the glow of this fake sun can help improve your mental health.
8. Eat mindfully
Harvest Bowl with Pumpkin Polenta – click here for the recipe
There is so much good food during the holidays that we often tend to stuff ourselves far beyond what our bodies need. Remember, food is fuel, & the goal at feeding times is to nourish ourselves.
When you arrive at a buffet-style party, use the same strategy as used for the dessert table. Walk down once to peruse what the options are, & then walk through a second time to fill your plate with what you want. Remember to make the majority of your plate proteins & vegetables, & then add smaller portions of the carbs & fats you want. Eat slowly, engage in conversation, & relax for at least 15 minutes after eating before getting up for seconds. You may find you are satisfied with the amount that you initially ate.
The holidays have a lot of fun foods that we don’t normally get, so to make sure you don’t feel like you are missing out with smaller portions, eat mindfully. Chew slowly & savor the flavor of what you eat. Pay attention to the smell, texture & taste, & feel how good it feels to put these warm, comforting foods in your stomach. The goal of eating mindfully is to feel satisfied, instead of restricted or stuffed, at the end of the meal.
One of the most important things you can do for your health is to hydrate your body. In the winter, your body will thank you for this in many ways.
Our bodies need water to operate. When we don’t drink enough water, it negatively impacts our organ function, immune system, & energy.
Try to drink at least 64 ounces of water a day. If you are traveling, regularly exercising, struggling to get in enough sleep, or fighting off illness, consider also adding electrolytes to your drink. Nuun is a great choice, with different options depending on your activity level & personal needs. Nuun Vitamins, Nuun Immunity, & Nuun Rest can all be great every day options to drink.
10. Check-in with yourself
Me meditating
The most important thing you can ever do for your health is to check in with yourself. We all have different needs, & you know your body best. What is your lifestyle lacking? What practices would add more quality to your life? If it’s more sleep, create a regular sleep schedule & set a timer to go to bed each night. If it’s drinking water, set a timer on your phone to remind you to drink, or get a fancy water bottle that helps you keep track of how much you have consumed throughout your day. If it’s making healthy food choices, bring the healthy food choice to a party so you know there is at least one dish there that you can enjoy & share with others. If it’s exercising, find a buddy to keep you accountable or a gym class that you enjoy. If you need more time for self-care, schedule it into your planner & be intentional about what you do during that time.
Whatever it is that your body or mind needs, have grace & love for yourself & take the time to engage in self-care. More than anything, this is what will help you live your healthiest lifestyle & feel your very best.
There is nothing wrong with indulging during the holiday season. During these joyous times spent with friends & family, it is part of the fun to eat a holiday cookie or a slice of pie. But with a different holiday event at every turn, those occasional treats begin to add up fast.
What I find most important during the holiday season is finding a balance. Incorporating healthy meals into your regular diet & having healthy options at family functions makes it easier to continue to eat healthy while enjoying the occasional treat. And I personally believe that eating healthy does not need to come at the cost of flavor. In fact, there are plenty of healthy holiday recipes that are just as tasty & won’t leave you feeling bloated after eating.
If you are hosting Thanksgiving or just bringing a dish to your family gathering, check out this recipe round-up for some healthy yet still delicious eating inspiration.
1. For an Appetizer: Cranberry Jalapeño Hot Pepper Jelly
One of my family’s favorite easy appetizers is spicy jam poured over a block of cream cheese & served with crackers. It is so simple to make, & it is always a hit.
Instead of using sugar-laden store-bought jam, keep it festive with this vegan, gluten-free, oil-free, & refined sugar-free Cranberry Jalapeño Hot Pepper Jelly from Monkey & Me Kitchen Adventures. It’s the perfect balance of sweet & tart & will definitely be a hit at your party. Instead of pouring over cream cheese, try serving over a round of brie cheese for a delicious spin. Get the recipe here.
2. For a Healthy Spin on Sweet Potato Casserole: Vegan Sweet Potato Casserole
I never know if sweet potato casserole qualifies as a side dish or a dessert, but it is always served with the turkey in my house, so I guess in this case it’s a side dish. This gluten-free & vegan Sweet Potato Casserole recipe from Mindful Avocado has all of the flavor of your traditional sweet dish but it’s so much healthier. This does have a pecan topping, not the traditional marshmallows, but honestly, I love the nuttiness of the pecan streusel so much more. I personally would sub coconut sugar for the brown sugar in this recipe to make it even healthier, but I suppose that’s up to you. Feel free to also sub regular butter for the vegan butter if you are not plant-based or vegan. Get the full recipe here.
3. If You’re Eating Low-Carb, Try This Cauliflower Stuffing
Cauliflower is such a versatile vegetable. You can use it to make dough, in place of mashed potatoes, or just as a yummy snack with hummus. In this recipe, it is used in place of the bread cubes in traditional stuffing. This Cauliflower Stuffing from Wholesome Yum is low-carb, paleo & Keto, making it a great choice if you’re trying to save your carbs for the dessert table. Get the recipe here.
4. For Your Gluten-Free Friends, Try These Soft Gluten-Free Dinner Rolls
It’s not uncommon today to have someone gluten-free sitting at your Thanksgiving table. Luckily, there are so many delicious gluten-free recipes that will please even your most hardcore gluten eaters. And, eating gluten-free tends to be a lower-carb lifestyle, which helps to achieve that healthy holiday balance (save the carbs for the desserts). This Soft Gluten-Free Dinner Rolls from Dish by Dish are also dairy-free, so you’ll make a couple people at the table happy with this dish. Get the recipe here.
5. For a Healthy Spin on Mashed Potatoes, Try These Vegan Mashed Potatoes
Don’t let the name full you! These Vegan Mashed Potatoes from Minimalist Baker are just as creamy as ever thanks to the vegan butter, & they have a delicious flavor from the roasted garlic & fresh chives. No one at your table will ever know the difference. Get the full recipe here.
6. For a Healthier Alternative to a Classic, Try This Healthy Green Bean Casserole Recipe
I love green bean casserole, which is actually funny because I can’t stand green beans. I don’t know what it is about that salty & tangy flavor, but I cannot do a Thanksgiving without this staple. Luckily, this Healthy Green Bean Casserole from Hummusapien has all the flavor I need without adding in processed ingredients like the cream of mushroom soup & french fried onions. Instead, raw cashews give this recipe its creaminess while fresh onion is baked with breadcrumbs & flour for its traditional crispy topping. Feel free to sub coconut aminos in place of the soy sauce, & gluten-free breadcrumbs & gluten-free flour in the topping, for a gluten-free, soy-free recipe. Get the recipe here.
7. For a Healthy Spin on Broccoli Salad, Try This Super Clean Broccoli Salad with Creamy Almond Dressing
Broccoli salad sounds like it would be a healthy dish, but the dressing is normally full of sugar. Instead, try this Super Clean Broccoli Salad with Creamy Almond Dressing from Pinch of Yum. The dressing is vegan, made with a base of orange juice, almond butter, miso paste, & canola oil instead of mayonnaise & sugar. And I love the addition of purple cabbage in the salad for a pop of color & extra crunch. Get the recipe here.
8. For the Person Who Just Has to Have Cranberry Sauce, Try This Homemade Cranberry Sauce with Oranges
I have never liked cranberry sauce from a can. Well, I don’t know if I can actually say that for sure because I have never been able to get past the texture to even begin to think about the taste. But as always, I strongly believe homemade is far better than anything processed. And I think this Cranberry Sauce with Oranges from Healthy Seasonal Recipes is going to convince you of the same. It’s sweet & tart, made with fresh cranberries, apples, & oranges & seasoned with allspice, salt & brown sugar. To make it even healthier, you can sub coconut sugar for the brown sugar. Get the recipe here.
I don’t know if I could choose between pumpkin & pecan pie. Personally, I like to have a slice of each on my plate. And with this healthy recipe, there’s no reason why you can’t have both! These No-Bake Pecan Pie Bars from Purely Kaylie the perfect grab-and-go treat for a crowd, & it’s sweetened naturally with medjool dates instead of sugar! Made with almond flour & oats, this recipe is also the perfect gluten-free & vegan treat for anyone at your party, but don’t think there is any sacrifice in flavor. The layer of homemade salted caramel sauce will convince anyone to come back for seconds. Get the recipe here.
10. And Because No Thanksgiving is Complete without Pumpkin Pie, Here’s a Raw Pumpkin Pie Recipe
Honestly, this Raw Pumpkin Pie recipe from Poosh is pumpkin pie at its finest. The pumpkin flavor is fantastic, & it’s balanced beautifully by the nutty sunflower seed butter that gives the filling its creaminess. The crust is made with almond flour & medjool dates, making this a gluten-free & vegan recipe that is sure to please anyone. I like to use pure maple syrup instead of Keto maple syrup because I prefer to eat natural sugar over sugar alcohols, but if you are adhering to a Keto diet, this recipe is compliant for you, too. Get the recipe here.
What is your favorite healthy Thanksgiving recipe? Leave me a comment below!
“Wear gratitude like a cloak & it will feed every corner of your life.”
-Rumi
Gratitude turns what we have into enough. When we focus on the positive & the blessings in our lives, we discover more wonderful things around every corner. It’s a mindset thing more than anything else. Our lives in & of themselves do not change, but our perspective does, & that makes all the difference. When we live with an attitude of gratitude & focus on the good things in our lives, the negative things that used to command our attention seem to melt away, or at least lessen in importance.
November is Gratitude Month, so I thought it the perfect time to help us all improve our gratitude practice. Read below for seven easy ways to bring more gratitude into your live, & make sure to read all the way to the bottom to learn how you can win your own personalized Sunshine Box!
One common way to practice gratitude is to keep a journal. Whether you use it first thing in the morning or as the last thing you do before bed, it gives you concentrated time to focus on the good in your life. Start by just sitting in a quiet space for a minute & writing down three things you are grateful for. Try to make it something different every day, & the more specific, the better. For instance, instead of just saying “friends,” why not write a sentence about a special friend you spoke with today or who has been on your mind. Instead of writing “food,” write about the meal you had today, how it tasted, & how it made you feel. The more you focus on all of the little things in life that bring you joy, the more they will become the big things.
2. Spend time with those you love
Me visiting with my extended family
The people we love bring us joy & remind us what is most important in life. To bring more gratitude into your daily life, make time to visit with those you love. Whether it’s a weekend visit or just a quick phone call, talking with those we love & feeling their presence can help us feel more grateful.
It’s not just people that bring us joy. Our passions, hobbies & self-care activities not only bring us happiness, but they can also recenter & energize us. After spending time with ourselves, we can return to work feeling happier & more productive, rather than drained & burnt out. Take some time to do the things that you enjoy, & you may find yourself finding more joy in the daily activities that used to bring you stress.
4. Acknowledge the negative
Me after suffering a recent running injury
Not all things in life have a positive spin. Some things that happen are hard. One thing we must do to live a life of gratitude is to acknowledge the negatives. To make everything seem positive invalidates our experiences. When something bad happens, acknowledge it, & give yourself time to emotionally deal with it. Journal, talk to someone, or just take some time to heal. It will make the good times sweeter when you acknowledge that not every moment in life feels good.
5. Meditate
Me meditating
Mindfulness can help us feel more grateful, too. Our perspectives are what matter most when trying to live a life of gratitude. Taking time to meditate can help. To start, take a few quiet moments to be with yourself. Focus on your breath & be grateful to your beating heart & working lungs. Or, if you find this challenging, try a meditation where you focus on your surroundings. Focus on your senses – what can you hear, taste, smell, touch & see. Feel gratitude for the little things that you normally overlook. If you are a busybody & find it difficult to sit still, try a walking meditation, taking notice to your surroundings & expressing gratitude for them.
6. Train yourself not to complain
On my 4K for Cancer run across the country, my teammates & I began using the phrase, “I get to.” It was a tiring journey, & we had begun complaining about the miles we had to run. My director, Mads, came up with the phrase, “I get to,” to turn our grumblings into appreciation & gratitude for our ability to do such an amazing run.
As noted above, perspective matters in living a life of gratitude. When we complain, it shifts our perspective from one of abundance to scarcity. We feel dissatisfied with our lives when we complain. Instead of complaining, try to talk about your blessings with others. Some people feel this comes across as bragging, but it can be done tactfully, & the people who love you should want to hear about the things that bring you joy! Give others the opportunity to share, too. Ask questions about what joys they have experienced recently. The more you share & ask for them to share, the more it will become a regular practice in your social circles. Not only will this impact you positively, but it will positively impact the lives of those around you.
An important way to remember how blessed we are is to serve others who are less fortunate. Our schedules are busy, but even taking just a little time to serve others can help us to be grateful for our own lives. Remember, serving doesn’t have to be time-consuming or take a lot of energy. Simply paying for someone else’s meal, holding the door for someone, helping someone carry their groceries, or asking someone who is hurting how you can help can be great ways to serve.
The more you make these activities a practice in your daily life, the more you will find yourself focusing on the good around you. Life is what we make of it, & I personally want to live a beautiful life.
As promised, I have a little challenge for you all that could win you a FREE personalized Sunshine Box, filled with self-care items to help you incorporate more self-love in your life. Below is a month-long gratitude challenge to help you recenter yourself & focus on the positive. Post about the challenge once to your social media, whether it’s talking about your daily activity or the challenge in general, & you will receive a FREE sticker of the month subscription. For every additional post, your name will be entered into a drawing to win a Sunshine Box! The winner will be announced at the end of the month. To make sure I see your posts, remember to tag me @TylerVLayne with the hashtag #TVLGratitudeChallenge.
Good luck & Happy Gratitude Month!
Gratitude Challenge:
November 1 – Get your journal & get ready!
November 2 – Make a list of all the things you take for granted.
November 3 – Share three things that make you special.
November 4 – Think about a friend who has supported you. Write a note or send a text to express your gratitude for them.
November 5 – What’s one simple thing that made today a good day? Share a photo with us.
November 6 – Where did you see God (or whatever higher power you worship) in your life today? Share that with us.
November 7 – Share with us three people you are grateful for & why.
November 8 – Before you start eating lunch today, be thankful for the food on the table.
November 9 – What was your favorite smell, touch, sight, or sound from today? Share it with us.
November 10 – Make a list of all the people that help with your work or life.
November 11 – What are three simple things you are grateful for today? Share them with us.
November 12 – Express your gratitude to service workers you see today.
November 13 – What inspirational quote or words of wisdom are you most grateful for? Share them with us.
November 14 – Share a highlight from your day with us.
November 15 – What is a challenging experience that made you stronger? Write about it.
November 16 – Make a list of the top 20 things you are grateful for in your life right now.
November 17 – What is something you are grateful for today that you didn’t have a year ago? Share that with us.
November 18 – Make a list of the things you own that money can’t buy.
November 19 – What are three ways you can bring gratitude into a current challenge? Write about it.
November 20 – When you go grocery shopping, take a moment to be grateful you have the resources to buy your food. If you can, pay for someone else’s groceries as well.
November 21 – What about this planet are you grateful for? Pick a beautiful spot in nature to spend some time in today.
November 22 – What made you smile today? Share it with us.
November 23 – Write about a fear you have overcome.
November 24 – When you get coffee or breakfast, pay for the next person in line.
November 25 – Happy Thanksgiving! Enjoy the holiday.
November 26 – Think of something you have learned that was very helpful. If you want, share it with us so we can learn it, too!
November 27 – Share with us your three favorite activities & why you love them.
November 28 – Volunteer for a nonprofit you care about.
November 29 – Write about what you are most grateful for about your mom, or the person you consider to be a mom to you.
November 30 – Reflect on the past month. How has practicing gratitude in your daily changed your perspective?
Fall is my favorite season. With the crisp, beautiful weather, colorful trees, fun activities, the holidays not far away, & an entire month dedicated to gratitude, I think I have good reason to believe it is the most wonderful time of the year.
Self-care is important any time of the year, but I think it also becomes extra meaningful in the fall. As the weather grows colder & the days become shorter, we tend to find ourselves indoors, away from the sunshine & fresh air. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression related to the changing seasons, often believed to be caused in part by the limited amount of sunlight), the time spent cooped up inside can still be bad for your mental & physical health. When you add on the stress of the coming holidays, it can be even more difficult to feel relaxed & keep a smile on your face.
If you are looking for some ways to show yourself some meaningful self-care this fall, check out the list below. As I have noted in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead.
It may be growing colder, but the unbearable winter days have not arrived yet. In fact, this time of year is perfect for a walk outside. The cooler weather means you won’t be profusely sweating through your workout, & the changing leaves make a beautiful scenic backdrop for a lovely stroll. Put on a light jacket, find a trail, & leave your worries behind. You can go alone, or bring a friend with you for a nice chat while you admire the scenery.
I love fall produce. Squash, pumpkin, apples…the recipe possibilities are endless. Cooking can be a fun activity to relieve stress, & at the end, you get something delicious to eat! Find a fall recipe on Pinterest, visit a farmer’s market, & do something kind for your body & mind by making a meal with the fresh ingredients you find.
3. Treat yourself to your favorite candy on Halloween
As a nutrition coach, people often think I am completely anti-sugar. And, on normal occasions, I do recommend that you limit sugar in your diet as much as possible. But, as a nutrition coach, I also recognize that living a balanced lifestyle means eating things that you love, & sometimes that includes candy.
This Halloween, treat yourself to your favorite childhood candy bar or a lovely pumpkin dessert. One treat won’t hurt your physical health, & it can actually be great for your mental health to break your regular healthy eating routine with a little treat. Treating ourselves every once in a while helps us stick to our healthy eating goals & can actually be calming to a mind that feels overwhelmed by a stricter eating routine (if this is you, I encourage you to follow my holistic health Instagram page Evolve – it’s full of recipes & inspiration to prove that healthy eating does not have to mean restrictive eating).
As a side note, I feel it’s always necessary to tell everyone that desserts are not rewards for your hard work – they are little gifts just for just being you. You don’t have to earn your treats – you are already deserving of them. We make healthy choices because we love ourselves, not to punish ourselves – the same goes for giving ourselves dessert.
Nothing seems more romantic to me than a fall getaway in the mountains. And in this case, I define “romantic” as “alluring,” because you can absolutely treat yourself to a weekend getaway by yourself. If you’re not a forest or mountains person, it’s still warm enough in the Southern states for a trip to the beach. Treat yourself to a night or a whole weekend away, by yourself or with someone you love.
I love cozying up to a good book, a mug of tea in my hand & a blanket around my shoulders. It is the perfect activity for a chilly day. Read an old favorite, or finally crack open that book that’s been at the top of your list for months.
6. Get a full night’s sleep
This time of year, the nights are longer, & for good reason: This is a time for hibernation. Take advantage of the extra dark hours by going to be early. Your body’s natural melatonin levels increase this time of year when the world gets darker. Do what your body is calling you to do naturally by giving yourself a little extra rest.
7. Find your new favorite indoor workout
Me doing yoga in my home
If you have been exercising outdoors all summer, this can be a great time of year to switch up your routine & find a new indoor exercise routine that you love! Join a local gym & go to a new class, or browse the thousands of workouts on YouTube. I personally love POPSUGAR Fitness.
It’s cold outside! Warm your body & relax with a hot bath in the evening. You can bring your favorite book or just listen to relaxing music. To benefit even more, pour some epsom salts into the water to help detoxify your body & reduce inflammation. A little therapeutic-grade lavender essential oil can also help in calming the mind.
You are spending a lot more time inside these days, which means your environment indoors needs to be just as healthy as it would be outdoors. Take some time to clean & declutter. Make the space you spend time in inviting & calming. If you find things you no longer want, donate them to help make someone else’s day better, too!
November is the month of gratitude. What if you kept the practice going all season? End every day with writing down what you are thankful for. You will be amazed at how quickly this little practice can change your mindset to one of gratitude & abundance. Throughout your day, you will find yourself searching for & taking notice to, not for the things that bother you, but for the things that bring you joy.
What are your favorite fall self-care activities? Leave a comment below!
P.S. Do you need more self-care in your life? Check out the Sunshine Box, a personalized subscription boxfilled with items to help you have more self-care in your life. Learn more here.
Halloween is normally associated with lots & lots of sugar, but that doesn’t mean you can’t eat healthy until the rush for candy!
Read on for five healthy Halloween recipes for a full day of festive celebration.
For breakfast, try this delicious Pumpkin Pie Smoothie Bowl
Sweetened with frozen banana & dates, this recipe has no added sugar, but it tastes just like a slice of pumpkin pie.
Makes: 1 serving
Ingredients:
1/2 banana, frozen
1/2 cup pumpkin puree
1 pitted medjool date
2 tbsp peanut butter (or nut butter of choice)
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
pinch ground ginger
pinch ground cloves
1/4 cup dairy-free milk (I used almond milk)
chopped pecans (for topping)
sliced fresh banana (for topping)
Directions:
Puree all ingredients (besides toppings) in a blender until smooth. Pour into a bowl & top with banana slices & pecans.
Note: Feel free to add other desired toppings, such as granola, pumpkin seeds or walnuts.
Thank you Purely Kaylie for the delicious recipe inspiration.
For lunch, this Fall Kale Salad is a great choice
Filled with fresh fall produce like kale & sweet potato, this recipe is the perfect healthy, seasonal lunch option. The unsweetened cranberries add another punch of flavor, while the roasted pumpkin seeds are the perfect Halloween-themed addition.
Makes: 4 servings
Ingredients:
For the salad:
1 tbsp extra-virgin olive oil
2 medium sweet potatoes, peeled & diced into 1/2″ cubes
sea salt & freshly ground black pepper, to taste
1 pkg fresh baby kale
1/2 cup fresh roasted pumpkin seeds (see Note) (or substitute for pecans)
1/4 cup unsweetened dried cranberries
For the dressing:
3 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp dijon mustard
1 clove garlic, minced
1/2 tsp sea salt
1/4 tsp ground black pepper
Directions:
Preheat oven to 400 degrees F. Toss diced sweet potato with olive oil & season with salt & pepper, to taste. Spread onto a prepared baking sheet & roast for 30 minutes, or until the potatoes are tender.
Meanwhile, whisk together all dressing ingredients in a small bowl. Refrigerate until ready to serve.
To make the salad, top kale with sweet potatoes, dried cranberries, & pumpkin seeds. Drizzle with dressing & toss to combine. Serve.
Note: To make fresh roasted pumpkin seeds, slice open pumpkin & scoop out the seeds. You will most likely need to run seeds under cold water to separate them from the pumpkin guts. Dry thoroughly with a towel & then toss seeds in a large bowl with olive oil, sea salt & pepper, to taste. Place seeds onto a prepared baking sheet & roast in the oven at 350 degrees F for 15-20 minutes, or until crispy & lightly golden.
Thank you Gimme Some Oven for the delicious recipe inspiration!
Need an afternoon pick-me-up? Try this Pumpkin Spice Latte
No need to spend money at a coffee shop! You can make this delicious pumpkin spice latte right at home, & it’s sweetened with pure maple syrup rather than refined sugar, making it a much healthier option.
Makes: 1 serving
Ingredients:
1 tbsp instant espresso
1 cup milk, warmed
1 tsp vanilla extract
1 tbsp pure maple syrup
1/4 tsp cinnamon
pinch ground ginger
pinch ground nutmeg
pinch ground cloves
1 tbsp pumpkin puree
whipped cream, for topping (optional)
chocolate shavings, for topping (optional)
Directions:
Add espresso to warmed milk & froth to combine.
Pour espresso into a blender. Add remaining ingredients & pulse to combine.
Pour into your favorite mug, top with whipped cream & chocolate shavings if desired, & enjoy!
Note: You can also make this recipe with a cup of fresh coffee instead of the instant espresso. To do this, omit step one & just add all of the ingredients to the blender to combine.
For dinner, try this Harvest Bowl with Pumpkin Polenta
This dish is the epitome of fall! It has pumpkin, brussels sprouts, maple syrup, apples, kale, & more. You can make it vegan/vegetarian, or add your favorite protein. Grilled chicken or shrimp would taste great in this dish!
Makes: 2 servings (there will be leftover polenta)
Ingredients:
For the pumpkin polenta:
3 cups pumpkin, cubed
2 tbsp extra-virgin olive oil
2 tbsp fresh rosemary, chopped
2 tbsp fresh thyme, chopped
sea salt & freshly ground black pepper, to taste
2 1/2 cups dairy-free milk (I used unsweetened almond milk)
1/4 cup canned full-fat coconut milk
2 cups water
1 cup uncooked polenta
1/4 cup nutritional yeast
2 tbsp vegan butter
For the bowl:
1 cup Brussels sprouts, halved
1 acorn squash, sliced into rings
1 tbsp extra-virgin olive oil
1 cup chopped kale, massaged with oil
1 honeycrisp apple, thinly sliced
10 grape or cherry tomatoes
For the dressing (optional):
1/3 cup tahini
2 tbsp pure maple syrup
1 tbsp apple cider vinegar
1/4 tsp ground cinnamon
pinch ground ginger
pinch ground nutmeg
pinch ground cloves
pinch cayenne pepper
3-4 tbsp water, to thin
Directions:
To make the pumpkin polenta: Toss the cubed pumpkin with olive oil, rosemary, thyme, & salt & pepper. Spread onto the prepared baking sheet & roast at 400 degrees for 30 minutes, or until very tender.
Peel the skins off of the cooked pumpkin & combine in a food processor with the milk. Purée until smooth.
Transfer pumpkin mixture into a large pot & stir in the water & coconut milk. Bring the mixture to a simmer over medium-low heat, & then mix in the polenta. Cool, stirring frequently, until the mixture is thick, about 30 minutes.
Stir in the nutritional yeast & butter. Add salt & pepper, to taste
To roast vegetables: Toss Brussels sprouts & acorn squash with olive oil & salt & pepper, to taste. Spread onto a prepared baking sheet & roast in oven at 375 degrees for 30 minutes, or until tender.
To make dressing: Whisk together all ingredients.
To prepare bowls: Scoop polenta into the bowl, & then top with massaged kale, squash, Brussels sprouts, tomatoes, & apple slices. Drizzle with dressing (optional).
Note: This recipe is vegan. Feel free to substitute dairy milk, heavy cream, parmesan cheese, & dairy butter for the almond milk, coconut milk, nutritional yeast, & vegan butter.
And for dessert, these Pumpkin Pie Almond Butter Cups are dreamy
I know, you probably already have plenty of candy in your house from trick-or-treating. But, if you’re looking for a healthier candy option, this is the best choice you can make. The flavor is so incredibly rich – I honestly would prefer this over any store-bought option. The fact that it is sweetened with pure maple syrup & is vegan is just a plus.
Makes: 8 servings
Ingredients:
10 tbsp dark chocolate cocoa powder
4 tbsp pure maple syrup (I used pumpkin pie spice maple syrup for a little extra pumpkin flavor)
1/2 cup coconut oil
4 tbsp pumpkin puree
4 tbsp almond butter
1/4 tsp ground cinnamon
pinch ground ginger
pinch ground cloves
pinch ground nutmeg
Directions:
Line a cupcake tin with 8 cupcake liners.
Melt the coconut oil, & then whisk coconut oil, maple syrup & cocoa powder together in a small bowl. Divide the chocolate in half, & then fill the bottoms of the cupcake liners with one half of the chocolate. Freeze for 10 minutes.
Meanwhile, combine the pumpkin puree, almond butter, cinnamon, & pumpkin pie spice in another small bowl. Top the frozen chocolate with this filling, & then cover the pumpkin mixture with the remaining chocolate mixture.
After a season of fun & relaxation, fall is the perfect time of year to focus on new change & gratitude.
As the leaves change around us & the world becomes cold, it’s a time for us to look inward & ponder the changes happening in our own lives. Whether these changes are welcome or uncomfortable, all change has the potential to move us in a positive direction. In seasons of great change, we can choose whether or not it is a welcome & comfortable transition, or a difficult adjustment.
One way to make change more comfortable is to focus on the things in our lives that we are grateful for, because of or despite whatever is changing. Focusing on gratitude helps us to reframe our mindset to one of abundance & tranquility.
If you are hoping to focus on some positive change & growth this fall, or if you just need some helpful reminders to focus on what you’re thankful for, check out the five positive affirmations below. Print them out, write them on your mirror, repeat them in the morning or before you go to bed – make them a regular part of your daily routine. It’s amazing how the words we speak to ourselves truly can influence our mindset & mental health.
Each image is also formatted to be the perfect phone background or Instagram story, so save them to your phone for a daily reminder, or share them in your story to spread the positivity.
Get 10% off delicious & healthy Coffee Over Cardio coffee with promo code 10TYLERVLAYNE
Note: I am not a doctor. While I am a holistic health professional & this piece is well-researched, it should never be taken as medical advice or should be considered more informed than your physician’s medical opinion.Caffeine affects people with certain health concerns in different ways, & you should always consult with your physician before making a drastic change to your lifestyle.
This article contains affiliate links. If you purchase a product after clicking a link, I may earn a commission off of that purchase.
What is it about that first sip of coffee that jumpstarts our day? Why do athletes use supplements with added caffeine, & why do health experts purport the benefits of drinking green tea?
Caffeine is the most commonly used stimulant drug in the world (1). And while it has benefits & risks, moderate consumption of caffeine can increase your alertness, improve athletic performance, & help fight off free radicals & oxidative stress.
Benefits of Caffeine
Caffeine can improve your energy levels, making it a great source of energy first thing in the morning or to break through a mid-afternoon slump. When you consume drinks with caffeine, the stimulant is absorbed into your bloodstream, where it then travels to your brain to block the inhibitory neurotransmitter adenosine (2). This leads to an increase in other neurotransmitters, such as norepinephrine & dopamine, which enhances the firing of your neurons, which means more energy, less fatigue, & better cognitive performance (3, 4).
Caffeine can also be used by athletes to improve physical performance. Many electrolyte drinks contain caffeine to help endurance athletes keep up their energy levels during long training days or competitive events. In addition to increasing your body’s adrenaline levels, which helps your body prepare for intense physical exercise, it also breaks down the fat cells in your body, which makes fatty acids more available as fuel (5, 6, 7, 8, 9, 10). Fatty acids are used by the body in low- to moderate-intensity workouts that are performed for long periods of time (11).
Because caffeine breaks down fat cells, & because it stimulates your metabolism, it is also thought to help with weight loss (12, 13). Many studies show that caffeine can boost your metabolic rate. However, the amount that it boosts your metabolism is limited & tends to diminish even more over time (14).
It’s debated whether caffeine alone causes risks, or if it’s the way it is normally consumed. Caffeine, no matter how it is consumed, does cause a minimal rise in blood pressure, & it is debated whether or not this can cause health risks over time (15). Drinking large amounts of caffeine (more than the FDA-recommended 400mg a day) can also affect your sleep, which will eventually have a negative effect on your daily fatigue & cognitive function & may cause a reliance (or even an addiction) to caffeine.
A high-caffeine intake has also been connected with frequent urination (16). Caffeine can be a diuretic, so it’s important to consume lots of water to remain hydrated.
High amounts of caffeine can also cause an increase in heart rate (atrial fibrillation) – this most often occurs from drinking highly caffeinated energy drinks (17). This rarely happens to people who consume moderate amounts of caffeine, & even some people who have diagnosed heart problems can tolerate high amounts of caffeine without adverse effects (16).
Digestive problems can also be a problem when consuming large amounts of caffeine. Caffeine can stimulate bowel movements by increasing the amount of contractions that move food through your digestive tract (18). Caffeine may also worsen acid reflux for people who already have that health problem (19, 20, 21). Both of these concerns seem to be more of a problem when drinking coffee rather than green tea.
Many of the other, more common dangers that come from consuming caffeine are attributed to the soft drinks or sugar-laden energy drinks it comes in. Soda is high in sugar, which can lead to weight gain, type 2 diabetes, cardiovascular disease, kidney disease, liver disease, & gout (22). The extra sugar in energy drinks causes similar health struggles, & the high amounts of caffeine can also cause irregular heart rhythms & a caffeine addiction (23).
Healthy Sources of Caffeine
Where you get your caffeine from matters. Just like there are healthy & unhealthy sources of carbs (think fruit versus a cupcake), there are healthy & unhealthy sources of caffeine.
Any sugar-laden energy drink is one you should most likely stay away from. Even high-performance athletes would benefit from an electrolyte drink with moderate amounts of sugar & caffeine than a highly caffeinated drink that’s made mostly with sugar. For the average individual, these drinks should almost never find themselves on your work desk. The health risks far outweigh the benefits.
Luckily, there are other ways to consume caffeine that actually have more health benefits. Coffee is one of the highest sources of antioxidants in the western diet. In fact, some studies show that many people get more antioxidants from their daily coffee consumption than they do from fruits & vegetables combined (24, 25, 26). Antioxidants help to fight off free radicals, which helps to fight off diseases like cancer & heart disease (27).
Another healthy source of caffeine is green tea, which is full of bioactive compounds like polyphenols, which help reduce inflammation in the body & can help fight diseases like cancer. Green tea also is also rich in antioxidants & has other vitamins & minerals that can help keep your body & brain healthy (28, 29, 30, 31, 32, 33, 34, 35, 36).
When you consume drinks with caffeine, try to limit adding sugar as much as possible. If you need your drink to taste a little sweeter, try adding natural sugars first, like honey & pure maple syrup, & if you can, slowly decrease the amount you add over time.
Caffeine can be a great source of energy & healthy antioxidants, & drinking it can be a good way to relax for a few minutes, or a fun way to meet up with friends. When making healthy choices in your life, it’s important to remember there is always a balance. And consuming moderate amounts of caffeine not only feels good; it can be a healthy choice for your mind & body, too.
Are you interested in taking charge of your health & getting the caffeine boost you need? Try Coffee Over Cardio! The coffee is delicious & is naturally flavored to be the perfect pick-me-up that doesn’t need any added sugar. Coffee Over Cardio also sells electrolytes you can put into your coffee to keep you hydrated & energized, & MCT oil creamer to fight hunger & give you more energy for your day. Use this link & promo code 10TYLERVLAYNE for 10% off your order!
4. National Library of Medicine: Caffeine & the Central Nervous System: Mechanisms of Action, Biochemical, Metabolic & Psychostimulant Effects – https://pubmed.ncbi.nlm.nih.gov/1356551/
5. National Library of Medicine: Anti-Obesity Action of Oolong Tea by L. K. Han, T. Takaku, J. Li, Y. Kimura, & H. Okuda – https://pubmed.ncbi.nlm.nih.gov/10094584/
6. Springer Link: Effect of Caffeine on the Metabolic Responses of Lipolysis & Activated Sweat Gland Density in Human During Physical Activity by Tae-Wook Kim, Young-Oh Shin, Jeong-Beom Lee, Young-Ki Min, & Hun-Mo Yang – https://link.springer.com/article/10.1007/s10068-010-0151-6
7. National Library of Medicine: Effects of Caffeine on the Metabolic & Catecholamine Responses to Exercise in 5 & 28 Degrees C by D. E. Anderson & M. S. Hickey – https://pubmed.ncbi.nlm.nih.gov/8201901/
8. National Library of Medicine: Caffeine Can Increase Insulin Sensitivity in Humans by Gerben B. Keijzers, Bastiaan E. De Galan, Cees J. Tack, & Paul Smits – https://pubmed.ncbi.nlm.nih.gov/11815511/
9. National Library of Medicine: Effects of Caffeine on Plasma Free Fatty Acids, Urinary Catecholamines, & Drug Binding by R. V. Patwardhan, P. V. Desmond, R. F. Johnson, G. D. Dunn, D. H. Robertson, A. M. Hoyumpa Jr., & S. Schenker – https://pubmed.ncbi.nlm.nih.gov/7408399/
12. National Library of Medicine: Normal Caffeine Consumption: Influence on Thermogenesis & Daily Energy Expenditure in Lean & Postobese Human Volunteers by A. G. Dulloo, C. A. Geissler, T. Horton, A. Collins, & D. S. Miller – https://pubmed.ncbi.nlm.nih.gov/2912010/
13. National Library of Medicine: Comparison of Changes in Energy Expenditure & Body Temperatures After Caffeine Consumption by P. Koot & P. Deurenberg – https://pubmed.ncbi.nlm.nih.gov/7486839/
17. National Library of Medicine: Energy Drinks & Atrial Fibrillation in Young Adults by Anna Vittoria Mattioli, Sonia Pennella, Alberto Farinetti & Antonio Manenti – https://pubmed.ncbi.nlm.nih.gov/28527645/
20. National Library of Medicine: Gastric Acid Secretion & Lower-Esophageal-Sphincter Pressure in Response to Coffee & Caffeine by S. Cohen & G. H. Booth Jr. – https://pubmed.ncbi.nlm.nih.gov/1177987/
21. National Library of Medicine: Effect of Caffeine on Lower Esophageal Sphincter Pressure in Thai Healthy Volunteers by S. Lohsiriwat, N. Puengna & S. Leelakusolvong – https://pubmed.ncbi.nlm.nih.gov/16722996/
24. National Library of Medicine: Intakes of Antioxidants in Coffee, Wine, & Vegetables Are Correlated with Plasma Carotenoids in Humans by Arne Svilaas, Amrit Kaur Sakhi, Lene Frost Andersen, Tone Svilaas, Ellen C. Ström, David R. Jacobs Jr., Leiv Ose, & Rune Blomhoff – https://pubmed.ncbi.nlm.nih.gov/14988447/
25. National Library of Medicine: Contribution of Beverages to the Intake of Lipophilic & Hydrophilic Antioxidants in the Spanish Diet by R. Pulido, M. Hernández-García & F. Saura-Calixto – https://pubmed.ncbi.nlm.nih.gov/14506489/
30. National Library of Medicine: Molecular Understanding of Epigallocatechin Gallate (EGCG) in Cardiovascular & Metabolic Diseases by Qian Yi Eng, Punniyakoti Veeraveedu Thanikachalam & Srinivasan Ramamurthy – https://pubmed.ncbi.nlm.nih.gov/28864169/
32. Oxford Academic: L-Theanine & Caffeine in Combination Affect Human Cognition as Evidenced by Oscillatory Alpha-Band Activity & Attention Task Performance by Simon P. Kelly, Manuel Gomez-Ramirez, Jennifer L. Montesi, & John J. Foxe – https://academic.oup.com/jn/article/138/8/1572S/4750819
33. NCBI: A Double-Blind, Placebo-Controlled Study Evaluating the Effects of Caffeine & L-Theanine Both Alone & in Combination on Cerebral Blood Flow, Cognition & Mood by F. L. Dodd, D. O. Kennedy, L. M. Riby, & C. F. Haskell-Ramsay – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480845/
34. NCBI: Neurological Mechanisms of Green Tea Polyphenols in Alzheimer’s & Parkinson’s Diseases by Orly Weinreb, Silvia Mandel, Tamar Amit, & Moussa B. H. Youdim – https://pubmed.ncbi.nlm.nih.gov/15350981/
35. NCBI: Simultaneous Manipulation of Multiple Brain Targets by Green Tea Catechins: A Potential Neuroprotective Strategy for Alzheimer & Parkinson Diseases by Silvia A. Mandel, Tamar Amit, Orly Weinreb, Lydia Reznichenko, & Moussa B. H. Youdim – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6493995/
