No Bake Energy Bites

img_0527No Bake Energy Bites

MAKES 8-12 Bites

Ingredients

  • 1 cup pumpkin seeds
  • ½ cup sunflower seeds
  • 200 grams approx 3/4 cup pitted Medjool dates, soaked for 1 hour
  • ¼ cup flax seeds
  • Pinch sea salt
  • 2 tablespoons raw cacao powder
  • 1 drop cinnamon oil or 1 tsp cinnamon

METHOD. In a food processor, combine the pumpkin seeds and sunflower seeds. Pulse for 30 seconds to 1 minute. Place the ground seeds in a separate bowl and set aside. Add the soaked dates to mixture and process until there are no large pieces. When the mixture resembles dough, stop the food processor and stir with a spoon.  Shape into 1-inch bite-size energy balls. Store in an air-tight container in the fridge.

Eating is fun and part of a healthy lifestyle, these energy bites are the perfect eat for energy snack.

Enjoy as part of your healthy eating plan!!

How Consistency Effects a Healthy Lifestyle

This Vblog is about the effects of our behaviours on our health and how we can embrace our imperfections to create a healthier, more productive, energised 2017.

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Where are you going to focus on being more consistent this year? I’d love to hear, leave your comment below.

I invite you to share this with your community and women who are wanting more from life. Just click your favorite social media button in the right-hand corner.

To our consistency.

Allison

3 Ways to Kill Stress and Boost Your Energy

Today’s Up Your Energy Tip, drumroll, please…. 

Keep it Real!
Seriously, this is the fastest way to reduce stress!  It’s also hard to keep it real in today’s society of convenience, and fast paced living.  So, today I’ve got three ‘Keep It Real’ tips that will help reduce your stress and boost your energy levels.
3 Ways to Kill Stress 
1) Identify the foods that are impacting your energy and health. Some foods, especially if you have a food sensitivity to them, can cause inflammation in the body.  Inflammation is a normal physiological function and important when we are stung by a bee, or burn our hand, but chronic inflammation from eating foods that your body doesn’t like leads to low energy, joint pain, low memory function, even weight gain.  
One of the biggest gifts you can give yourself is to determine which foods are your friends and which are the foes. This is about making a decision to temporarily alter your eating habits to see if you have more energy, less bloating, better sleep and less pain when certain foods are not part of your daily food repertoire.
Determine which foods are your friends and which are the foe. An elimination diet is the absolute best way to do this, and its a relatively simple process.  You simply remove the top 7 allergens for a period of 7- 28 days. What you ask are the top 7 allergens?  The top 7 allergens are refined sugar, eggs, dairy, soy, wheat, grains, peanuts and tree nuts. Instead of struggle through an elimination diet thinking, you’ll live on apples alone, join the energy reboot.  It’s a mini elimination eating program where you get everything you need to pinpoint the foods which are lowering your energy and preventing you from playing full out in your life. Recipes, shopping list, a step by step guide and more.  To learn about the reboot and join the January Reboot group click here
 
2) Remove toxins from your home.  I use doTERRA products because they are gluten free, third part tested, and I love their co-impact sourcing practice as it aligns with my humanitarian values. Oh, and let’s not forget because they work! I’ve seen the benefits in my family and am happy to recommend them to others. E-mail me here, or leave a comment to learn more about how Essential Oils can be used to support the body to reduce stress and toxins and help you feel energized naturally.
 
3) Minimize toxic thoughts and people in your lives.  Healthy relationships help us to feel great they build us up, not in an artificial hype way, rather in a way where our friends, family, and colleagues help us to see our strengths and situations as they are.  When the conversations digress into criticizing, attacking, name calling or make you feel less than you are that’s when it might be time to consider options to bring this relationship back to health.  Your voice will serve you here if you choose to express how you are feeling.
There you have it three simple tips to boost your energy.  A quick body, relationship and home scan will help you see where toxins are hiding in your life.  Take a small step detox step today, pick one area and go to work on it.  You have the power to reduce stress and detox your life.  If you’re not sure which area will have the biggest impact on your health and boost your energy and happiness the most, click here to schedule a strategy session.
To find out more about how the Energy Reboot can help you take real action on reducing toxins so you can feel like yourself again please visit the Energy Reboot here or email me by clicking here.
To your energy, health and happiness.
Allison

What Lies Beyond Your Comfort Zone?

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I’ve had an absolutely spectacular day. Today I taugh my first mom and baby fitness class, and I submitted a chapter for a book. Both of these things are amazing experiences becuase to achieve them I had to push through challenges within myself. Being out of my comfort zone was a growth experience, and it came with a lot of fear. The result of pushing through is worth all the discomfort and tears.

What do you have fear around?  What do you thing would happen if you were able to push through the fear and take action?

Maybe you’d be like me and have a bit of a cry, or maybe you’d find you can sail through the fear and do the things you really want to do.

If you’ve pushed through I’d love to hear your success and challenges, what did you come up against and how did you push forward and through the fear.  Leave a comment below to share your stories and experience.

To being bigger and our fear.

Hugs,

Allison

 

 

 

 

UpLevel Your Happiness

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The warmth of the sun and hanging out with my husband on holidays makes me feel good, it makes me happy.  I like to feel happy!

I don’t live on a beach and my husband works away so if I leave my happiness to sun and hubby I’d be pretty gosh darn miserable.  And I have been.  It’s easy to be happy when we are in our element, but how do we up level our happiness and energy in day-to-day life?

It’s an interesting question, one that marketers capitalize on by promoting happiness as an outcome of actions taken. Actions that all too often include overspending, overeating, over partying, among other things.  But is happiness out there – can it be bought, touched, eaten or drank?

Should we expect a “happiness pill” to come on the market soon? Some would say it’s already here. I remember when my doctor told me he thought needed a “happiness pill”, as if it would be the cure to my worldly problems.

Where Does Happiness Come From?

Happiness comes from within. It’s unexplainable, but the best word I can find to describe it is a feeling of joy, of balance, of congruency.

This morning, as I did the dishes my son shared what they’re learning about the Canadian Political System and what the various parties stand for, I felt it. When I’m in nature with the kids or walking our new dog, I feel it.  As I write this I’m aware of the internal glow that warms me from the inside. Happiness feels warm, safe, and inviting.

Feeling Conflicted Kills Happiness.

I love my family and believe one of my most important roles is being a mother,  yet this belief and desire has left me conflicted.  As a professional working woman in the United Nations, a career I adored (read my background here and here), I worked long hours and had a fully-time Nanny to help with the kids. At least, that’s what I told myself.  The reality was, the nanny raised the kids while I exchanged time for money and a sense of personal value. This was a point of internal conflict for me.

When the kids were babies it was great having a nanny, but as they got older I became permanently conflicted.   Anyone could love a baby, but kids need more than love.  They need guidance, values, and life skills so that will know how to study, cook, clean, and be good people.

As they grow older, kids got involved in activities and I wanted to be there to see the soccer games, the running races, the Mother’s day presentations. This is where my happiness factor started to slide.

One day I was leaving work early to attend a Mother’s day presentation at the school. My boss called just as I was about to leave and told me I had to choose work or being a mother. “You can’t have both,” he told me. He had no children and clearly had no idea of what he was asking of me.

I left work with a heavy heart to attend the presentation, but I wasn’t fully there.  My concern about letting the boss down flooded my mind. Instead of separating work from home (tell me a woman who can do this!), I stewed on his words throughout the presentation, and for many years after.

This internal strife came to an end when the stress and lifestyle imbalance tipped me to the point of having to stand in front of the mirror and ask myself what I really wanted.  To be a career women or to raise my kids.  I wanted both.

I chose the kids and asked for a package to leave.  It was one of the hardest decisions I’ve ever made.  Because while I was out of balance and not happy, I had the trappings of success – externally everything looked great – a good marriage, beautiful kids, a successful career, a nanny, a beautiful home, luxurious holidays, etc.

I’m not going to tell you I was instantly happy, or that my health miraculously turned around.  All of it did turn around but not before I went on a journey of self-discovery and of reacquaintance with myself. But what I came to appreciate along this journey was this happiness isn’t out there.

Happiness is up to you!  

It’s the age old conflict we know what do to, but bringing ourselves to do it is raft with excuses, deflections, even judgements about why it can’t be done.   If you’d like a little more happiness in your life, stand in front of your mirror and ask yourself these questions.

5 Happiness Questions:

  1. What is important to me?
  2. When I’m at the end of my days and look back, at my life,  what do I want my legacy to be?
  3. What do I want to have accomplished?
  4. What will I have contributed during my life?
  5. How will I know my life mattered?

If your answers aren’t what you’re currently doing, don’t get scared.  You can shift your life to become happy, the first step is to know what will bring you happiness.  These questions will help you come to know yourself and understand what’s next!

What you focus on grows, write your answers down and look at them daily.  

Happiness isn’t an exact science as life has a way of ebbing and flowing so that we are constantly course correcting and shifting to keep it in balance.

Capture them on paper, keep them close at hand and, review them daily. I have mine on my mirror in the bathroom, this way I see them when I wake and before I sleep.  This action helps keep life progressing in the direction you desire.  It’s simple we either creating more of what we want or more of what we don’t want by keeping your eye on what makes you happy, you’ll bring happiness into your life daily.

If you struggle with happiness shoot me a message here, I’m happy to  jump on the phone and support you in strategizing how you can up level your happiness. Often it’s little shifts in our thoughts or behaviours that can have a big impact.

To your health and happiness,

Allison

xoxo

Want to Lose Weight and Have More Energy? Go Black

imageThe next time you reach for your morning coffee, you might want to consider a lovely black coffee.  According to Action on Sugar, 98 per cent of café drinks exceed the sugar recommendations for optimal health as set by the World Health Organization.

The UK based Charity, compared the sugar content of 131 UK hot café drinks, they report a

Starbucks Venti Hot mulled fruit has 25 teaspoons (99g) of sugar per serve.@AllisonTuffs – Click to Tweet)

This may not be your drink and Starbucks not your thing, but it’s not just Starbucks or their mulled fruit drink. Second cup and other coffee houses serve up delectable coffees, delicious hot chocolates and other flavored drinks with high sugar content,  here is the Action on Sugar Report.  Here is the Starbucks drink nutrition list Starbucks Nutrition by The Cup, to look up the sugar content of your favorite drink.

How much added sugar is OK:  The World Health Organization recommends just six teaspoons of sugar a day for optimum health.

Grams of sugar in a teaspoon

  •             1 sugar cube                                                  1 tsp = 4 grams of sugar
  •             WHO Recommended not to exceed level   6 tsp = 24 grams of sugar
  •             Starbucks venti hot mulled fruit                 25 tsp  = 100 grams of sugar

The Effects of a High Sugar Diet

This could literally be a book.  Put very simply 1 gram of sugar is 4 calories.  Do the math on your favorite drink.  Grams of sugar x 4 calories/gram = X. 

In addition to the excess calories, sugar, the main fuel source for the brain, when consumed in excess can affect liver health, energy levels, mood, insulin tolerance, dental health and so much more.

When it comes to thyroid health and autoimmunity there is great health benefit from balancing one’s blood sugar.  Balancing my blood sugar made a big difference in my thyroid antibodies and stabilizing my moods.

Imagine, if you could drop a few pounds, feel more energetic and positively impact your thyroid health just by reducing the amount of sugar in your coffee or tea. Would you reduce your sugar intake?

Cutting sugar from your morning beverage is a healthy habit and a positive lifestyle shift that would impact your health, energy and body size.

Challenge:   Calculate the amount of added sugar hidden in your favorite beverages and share it in the comments section.

Remember the days of black coffee? Dad always had a pot on, I loved the smell and when we wanted to shake things up we added a bit of cream and a teaspoon of sugar.  The simple black coffee has been transformed and with it our health, our waistlines and our long-term happiness.

I say happiness because low energy is one of the leading complaints I hear from clients. In fact, it’s why people come to me, they just want to feel better, to wake up refreshed, and not exhausted.  When we do a little digging sugar is almost always part of the problem.

Let me ask you…

Would you sit down with a cup of sugar for breakfast?  Probably not, yet if you enjoy a flavored coffee or beverage exactly what you’re doing. Even home brewed coffee with a store bought flavoring is high in sugar.

When I lead sugar talks people are blown away about the amount of sugar in their favorite products.  You’ll be surprised where sugar is hidden and with over 59 names of sugar in our food supply it’s hard to know what you’re eating.  If you’re interested in holding sugar talk for your corporation or community group drop me a line here.

When you know where sugar is sneaking into your diet you’re empowered to make healthier choices that will reduce your sugar consumption.  To reduce your sugar content today consider ordering  a ½ sweet version of your favorite coffee or be bold and order a black coffee.

You might find the coffee tastes bitter, but your taste buds will adjust.  When you commitment to a happy, healthy life reducing your sugar intake today and every day. Consistent positive actions are the key to boosting energy levels, health and happiness.

Have a great day.

Hugs Allison

5 Small Steps for Big Success

Small Steps for Big SuccessIn life there are times when we need to make a big change. It can feel completely overwhelming, confusing, or scary and can leave us utterly discouraged.

Instinctively, we look for the magic pill or miracle to make it all go away. The reality is that it doesn’t work that way.

Like everyone, I have faced some of these challenges. Most notably in my personal health, or should I say lack of health, and to be honest, I desperately wanted to wave a wand and make it all go away.

However there was no wand and I had to dig in and figure it out. Along the way I have learnt some personal lessons on how to take control of my health. It started with accepting I needed to make changes and understanding that for change to occur it needed to start with me and small daily actions.

As I’ve mentioned in the past, I had a lot of trouble coming to terms with the loss of my daughter and that lead to a dramatic decline in my health.

At one stage I was overwhelming, exhausted and in so much pain I didn’t know what to do. At that point, I had two options. Take the immune suppressing drugs, the doctor prescribed, that could cause liver disease or take control of what I put in my mouth.

Of course there was another option, do nothing and continue to decline. I knew where this ended and at 48 I wasn’t prepared to join Kateryna on the other side, not without a fight anyway.

So, Vic and I sat down to examine the options, together we decided to exhaust natural alternatives. We tossed the drugs and I made a commitment to focus my efforts on regaining health.

I started with a 4 week elimination diet. We removed, gluten, dairy, soy, eggs, sugar, grains, and nuts from my diet. It was scary, this was uncharted territory for us food lovers, and I had no idea what the heck I was going to eat, I thought I would starve.

Health EatingI didn’t, We took it one week at a time and as nutritionist I reacquainted myself with the kitchen and explored new ways of creating meals with the foods I could eat.

Now I look back and can’t believe how that elimination diet transformed my life and my self-estemm. The pain, rattling in my head, hair loss, low energy, digestive upsets all are a distant memory. My autoimmunity is under control and my aneurysms are stable. Whew, what a relief.

MAKE SMALL CHANGES DAILY

I made small and simple changes like “Committing to care for myself”, “Listening to my body and hearing what it was saying to me” and “Learn new meal planning skills and have fun with cooking”.

Those little shifts amounted to a massive change over time.

Recovering my health has been a long process. One that was carefully mapped out with a solid strategy and plan that was broken down into small manageable daily blocks.

I’ve used the same strategy to create a business and to become a fitness instructor. I learnt it’s easy when you have a vision of what you want your life to be.

What would you like to bring into your life? Better health, more love, a successful business? What ever it is you can map  your way there by breaking you big goals down into small measurable goals.

Here are five tips for you to make small changes that will have DRAMATIC  impacts on your health and happiness:

Vision – Create the vision in your mind of what you want. What is it you want for your health? What kind of a relationship do you want with your children? What new do you want to bring into your life in the next five years? What will you do that you aren’t currently able to because of health limitations? Where do you live? How do you spend your free time? Go into as much detail for every aspect. You have to have a vision to guide where you’re going.

Break it down – Looking at your the big picture vision can be overwhelming especially when you have low energy, and are not in good health. Break it down into years, months, weeks, days, hours and minutes if you need to. That way you have something to focus on. Just for this moment I’m going to choose…. this will keep you moving closer to your vision.

Focus – You want these things, so prioritize them and give them your focus. Make no excuses about what you want. It’s ok to want for a better life, for a better you. Go after your vision with dogged determination. If your energy is low add in foods that nourish and support you, contact me here for support, and provides you with abundant energy to strive and transform.

No Excuses Allowed – ‘Life is life’ you are where you are now due a myriad of circumstances it doesn’t matter it’s all in the past. What matters is where you go from here, ‘Up or Down’ towards ‘Living Your Best LifeTM or away from it. Acknowledge that your going to change and direct the change.

Action – Action is the source of all change! A change of focus, change of actions, change of habits and you get completely different results. Turn your vision into reality with consistent action.

What do you think?  How would implementing these impact your life?

To break this down. Set big goals with time frames for achieving them. Then work backwards from the end timeline to present. This is beneficial because big goals can seem unachievable.  Quieting my autoimmunity and the inflammatory response in my body seemed like this, I had slid so far down it was hard to see how I could ever be healthy again.

When we’re unwell, or have a lot of weight to lose or struggling with chronic illness the climb back to wellness seems overwhelming and completely unachievable. To achieve it we must believe that we can achieve it. Breaking it down into smaller chunks helps you stay focused and motivated.  With each win your confidence builds and drives your progression  along the wellness continuum.

Break large goals into smaller goals with time frames create a plan to achieve them.

I look back now and embrace the despair I faced. We used it bring about permanent positive change to my health, my self-esteem, and the health of my entire family. Don’t wait for a magic pill or a miracle to rescue you.

Make a decision to take control and make changes. No positive change is too small, changes when acted on consistently will lead to dramatic transformation over the long-run.

Remember small positive actions taken daily lead to massive health and lifestyle transformation over the longer-term.@AllisonTuffs(Click to Tweet!)

Take a step today and keep moving forward.  For a mini do it yourself version of the elimination diet  that transformed my life and health click here.

To your amazing health, happiness and success.

xo Allison

Photo Credit: Annelise Parr, friend and fellow lover of devine food.

2 Steps to Create a Life You Love

amazing lifeIs your life fricking Amazing!?!  If it’s not, I’ve got great news for you?  You can slow life down, shift direction and create the amazing life you desire.  How?  Decide you want an amazing life!  Decide you deserve it!  Decide you are worth it! Decide what that life would look like!

Have you decided?  Great, now go and create it.

If you’re like me, this was where the raw raw of create a life you love fell apart.  I would scratch my head and think I want change, I want to recapture my health and energy to play with the kids, I want a career where I can do something I love and be home more with the kids, I want a lifestyle that would …

But, I had no idea how to bring those things into my life and I found that incredibly frustrating and thought I was an idiot because everyone told me make a decision and it will happen.  Have you experienced this?

Did your pumpkin turn into a beautiful chariot because you made a decision?  Mine didn’t

A decision without directed action will not bring about positive change.  If this is your only take away, from this post, and you implement it you’ll shift the direction of your life faster and with less pain than I did.

What decision and action can you take today that will shift your life?  

Here’s a table with a few possible Decision-Acton-Result options

Decision_Action_Result Table

To create an energized and healthier lifestyle, to lose weight, to farewell joint pain I invite you to join the Energy Reboot Detox program.  This program provides you everything you need to create a healthier lifestyle, all you have to do is decide to join and follow the action steps.

Live your best life today, make one decision and take consistent action towards achieving it. Leave a comment to share your decision and action step, when you tell the world you have support and it helps you hold yourself accountable

To your greatness,

Allison xo

Share this post on your favorite social media, just click your favorite heart icon.

If you’d like to start a home business sharing Essential Oils for natural health drop me a line here.

Live Your Best Life

 

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New Years is a time of reflection, goal planning and reinvigorating our commitments to live the best life possible. If we renew our focus on our health, wellness and social networks, we can increase our energy to pursue the things we believe are important. Here are a few tips that will help you to rest and recover from all the fun and indulgences of the past few days. These will get you back on track and ready to take on the year ahead with revitalized energy.

  1. Start the year with exercise or planned activity. 

After the abundance of delicious foods and drinks over the past weeks you might feel like it’s time to curl up and take a long winter’s nap. Resist, please. Motion is energy! You don’t have to go out hard, start with gentle exercise like a yoga class, a walk around the block, or some light stretching all will get your blood flowing, and help your digestive system process the indulgences. Walking by yourself provides opportunity to reflect, meditate and organize your thoughts. Walking with a neighbour, colleague or friend, builds vital social networks.  For some ideas about how to move more in your daily life – park farther away from the grocery store door, turn music on and take a few dance steps as you move about the house….

Allison’s Tip: Exercise stimulates the natural contractions of the intestinal muscles and helps to move waste products out of your system.  Good elimination helps to reduce bloating and makes you feel lighter. Remember to drink lots of water to help your body flush out waste and restore your energy.

Your Plan: How will you get back in motion?________________________________ Take a few minutes to jot down your back in motion activities.  

2. Gentle exercise is revitalizing and restorative
You might be wondering why gentle vs vigorous exercise. A good heart-pumping workout can be great, but after a busy time when energy levels are low, slowing down helps the body recharge. Some of us love to push our bodies, but we don’t want to push right into adrenal fatigue or exhaustion. Honoring the body, like you’ve honored the festivities, will get you back on track and ready to live your best life.

Allison’s Tip: If you have been relaxing without heart raising exercise for more than a week or feel tired, exercise for no more than 20 mins at a time until you build back up to a level where you can sustain the exercise and feel invigorated and refreshed.  

Your Plan: What gentle exercise will you do today? _________________________________________

3. Timing is everything
You’ll want to give yourself an hour after eating before you start touching your toes and exercising. This first hour is dedicated to digestion. Exercising too soon after eating slows down the digestive process and can lead to bloating, hiccups, gas, nausea and constipation says Dr. Daniel Vigil, health sciences associate clinical professor at the University of California, Los Angeles.

Allison’s Tip: One hour after eating, decide if you want an invigorating walk, a cosy waltz in the living room with your partner or grandchild, or some time to reflect on your good fortune as you walk in the crisp air. Try to exercise for at least 20 mins at least once a day. 

Your Plan: What do you feel like doing for 20 mins that will raise your heart rate today? ____________________

4. Share your restorative tips: Share your tips in the comments below.

If you would like to kick off 2016 with an assessment by Allison click here.

I hope you have a fantastic New Years and use these tips to welcome in a restorative post party weekend that will up your energy and help you live your best life in 2016.

Share your restorative tips below, I love to engage and share the love.

Here’s to your best 2016!!!!

Allison

Happy Holidays from Lebanon

Happy Holidays

Time has just flown by the last couple months! Can you believe Christmas is tomorrow? From my family to yours. Merry Christmas!!!!

This week everyone is busy preparing for the holidays. We’ve traveled to Lebanon and are spending time with Victor Christmas Lebanon 2015and friends. Although joy and social connection is the norm this time of year, I can’t help but remember, there are so many people genuinely struggling to live their best life.

As I sit and reflect back on this year, and years prior, I can’t help but think of the loss of Kateryna and how it lead to my health decline and career change. As I write this today, I have taken control of my life and am please to say I am both healthy and happy, again.

This did not happen easily.  I have deep gratitude and thanks in my heart for this space where I’ve shared some of this journey, with you.

Thank your for walking this journey of recovery with me. How far we’ve come, there is real healing power in sharing our trials and tribulations. Living a life of energy and wellness not a straight line. There are peaks and valleys along the way.  With each peak we go higher, and with each valley a little less far down.  Ultimately, we all win as long as we keep striving, sharing and growing.

Kids and I Lebanon 2015Christmas is both a peak and valley. My heart soars as we enjoy family time together and pangs for my dear Kateryna. I’m not alone, many are struggling with loss of a loved one, low energy, dreams, businesses. Loss and struggle are stressful. Christmas is stressful, there I’ve said it! Now I can get on with Christmas without trying to be perfect. What a relief.

Tomorrow be kind to yourself and others. I send you Christmas wishes of love, joy and peak after peak of celebration. If you hit a valley, it’s OK you are not alone, don’t hold it. Gather with friends and family, laugh, love and if the moment hits, cleanse your soul with a good cry.  It will not break you, but it might help you heal.

Have a very Merry Christmas

Much Love,

Allison