nutrition

Are you ready to get pampered?!

You could use some pampering…

…am I right!?!

When was the last time you treated yourself to some pampering?

Yup.  That's what I thought.  It's about time, don't ya think?!

Join me - and so many amazing women and local businesses - on Sunday, May 20th as we take the chance to pamper YOU in the Red Tent Event and nourish your mind, body, and soul.

This exclusive event will be held at The Polish Hall in Riverhead, NY on May 20th from 12 PM - 4 PM.

Be sure to get there in time for my talk, "Love Your Body", at 12:45 PM. Stick around for a free health coaching consultation with me as well.  :-)

Come say hello and be treated as the VIP that I know you are!

What else can you expect?

Mini massages, hand massages, chiropractic care, acupuncture, acupressure, mini hair-dos, makeup, belly checks, and more!

***Please note: ticket sales are NOT done through me.  This is a charity event and I am volunteering my time and services. Please visit www.birthandbeyondresources.com for more information and to purchase a ticket.  Use code "TARA" for 25% off.

 

redtent.JPG

 

Hope to see you there!

In good health,

Tara

What the heck does my one-on-one coaching do?

Hello inter-web friends!

Two nights ago I attended an amazing event to raise money for research into natural cancer cures.  This event was to celebrate the Iron Moms that were nominated here on Long Island, NY.  I discovered what an Iron Mom is - a woman that puts health, nutrition, and fitness at the top of the priority list for herself, her family, and her community.  An Iron Mom gives back, volunteers, and feels lit up about the tireless work she's tackling to make a difference.  An Iron Mom often has overcome adversity, health struggles, and has seen the light of day.  It was a massive honor to be in the company of such amazing women.  If you were there, you know what I mean.  

In preparation for my speech, I was taking a little inventory on what it is I actually do day in and day out.  And I realized...that I have NEVER shared a sneak peak into my private one-on-one coaching program, Pioneer Nutrition and Fitness Coaching.  Hmm.  Well, I'm changing that today! You should know I can help you.  You should know I work virtually, so geographic location is not a barrier for us working together.  You should also know that each and every one of my clients is a partner of mine - a partner in our journey towards the healthiest, happiest, most confident version of themselves.  

Watch the video for more details and recent results from current clients.

I can help you break the dieting cycle.  Shoot me a note here if you have any questions.

Amazing Stuffed Mushrooms

Somewhere around this time every year - the first week of January - it's like my body is ready to be done with the cookies and wine and wants REAL food.  I used to be left with sugar cravings after the holidays, but ever since practicing my own Reset (such as the 10-Day Healthy New You Reset starting this Monday), I've learned how to quickly bounce back and give my body more of what it needs (balance!) so it stops yelling at me to feed it more sweets.  :-)

So, here we are in the first week of January and, once again, I was craving something substantial.  REAL food. A meal. Substance. 

I thought you might be as well.  Or, at least, you might benefit from the real food to help quiet your own post-holiday cravings!

If you plan on making this vegan & gluten-free dish, drop a comment and let me know!  I enjoy hearing from you!

Amazing Stuffed Mushrooms (Serves 4-8)

Ingredients:

  • 1.5 lbs mushrooms (you can use baby portobellos, cremini, or button)
  • 2 T olive oil
  • 1/2 cup fresh parsley, roughly chopped
  • 1 small red bell pepper, finely chopped (reserve a little extra for serving)
  • 1 shallot, chopped
  • 2 cloves garlic, minced
  • 1/4 cup sun-dried tomatoes, diced
  • 3/4 cup walnuts, chopped
  • 1 cup baby spinach, chopped
  • sea salt & pepper, to taste

Directions:

  1. Preheat oven to 375 degrees F.
  2. Remove mushroom stems (and set aside for later). Brush mushrooms with a little olive oil, place (stem side up) on baking sheet and bake for 8-10 minutes.
  3. In a saute pan over medium-high heat, add 1 T of olive oil.  Saute the shallots, bell pepper, garlic, and sun-dried tomatoes for about 3 minutes - until they start to get tender.  
  4. Add in the parsley, finely chopped mushroom stems, and chopped walnuts, cook another 2-3 minutes.
  5. Add in chopped spinach until it wilts.  Add salt and pepper to taste.
  6. Remove mushrooms from the oven, pour off any water that accumulated in the mushrooms.
  7. Spoon the sauteed filling into the mushrooms and bake for an additional 10-12 minutes.
  8. Top with fresh, raw, diced red bell peppers and serve warm.

If you enjoy trying new healthified, gluten-free & vegetarian recipes, sign up for my newsletter so you can receive them straight to your inbox. :-)

Hope you enjoy!

In good health,

Tara

Here's why I'm breaking up with hand-washing...

What are YOUR big rocks?

Are you mopping the floor when your house is on fire?

Are you chewing gum for the extra calorie burn, but then chugging down a Venti Frap on your way home from work?

Watch this #WonderWednesday LIVE video to see what the heck I'm talking about…and help figure out where to start with your weight loss and health goals.

Then, come back and drop a comment.  Tell me, what is one of YOUR big rocks?

In good health,

Tara

P.S. It's subtle, but around a minute or so in, I shoo away a neighbor so I can keep talking to you guys!  :-O  Oops.  At least I'm passionate!  Haha.

Pioneer Nutrition and Fitness Coaching

Some of you have been requesting more information about my new coaching program.  Most importantly, you get me as your coach.  ;-)  I am your partner, guide, educator, cheerleader, and accountability buddy.  I have partnered with another company to bring you the best of the tech world, while allowing me to focus completely on YOU and your health journey.  Along with high-quality videos, we will be communicating through the very portal where you will also view your daily lessons and workout program. 

What does this portal look like once you get started?  Well, here is a sneak peak!

This is a 12-month program.  12 months will pass whether you make a change or not.  I want you to be the person you've always imagined one year from today.  And, I want you to start seeing and feeling this progress as soon as we start working together!

Hit me up with all of your questions!  Tara@TaraAllenHealth.com

 

In good health,

Tara

Watermelon "Cookies"

I've been on a watermelon kick lately, because…Summer.  Our latest creation involved the baby, the toddler, some fun cookie cutters, and MOST DEFINITELY a couple of baths afterwards.  ;-)

Check it out:

Need more veggies? Here are 8 ways to get them in!

"…but I don't like veggies!"

"My kids would never eat that!"

"The fiber…it's no good for my belly."

"I'm saving room for dessert."  :-P

No matter the excuse, most of us know that the vitamins, minerals, phytochemicals, bioflavenoids (words that just mean plant magic), fiber, and perfectly-slow-digesting carbs that come packaged in food we know as "vegetables" are really important to our overall health goals. 

So, put your big girl (or big boy) panties on and watch this video for 8 tips on increasing the amount of veggies you (and anyone you love or even mildly tolerate) consume in a day.

How do you make sure to get your leafy greens and rainbow-colored veggies in?

 

In good health,

Tara

Stretch and Relax

Last month I was asked to come into the very friendly and progressive company, National Business Capital, to have a bit of fun with the employees and take them through a nice stretching routine that they can implement into their busy days right at or next to their desks!  We laughed, we took deep breaths, we got the blood flowing.  I received several awesome emails afterwards letting me know about different ways in which that morning visit improved their day.  :-)

It's a new year and as such, I see many companies embracing employee wellness programs now more than ever.  Yay for 2017!  Yay for smart management!  WIth increased employee satisfaction and productivity and decreased sick days, you can see how the value and ROI far surpasses the investment.

Do you own or work for a company like this?  Do you want to see more companies - large AND small - taking time to educate and motivate their employees to take good care of their minds & bodies?  

Employee wellness programs may include stretching breaks, yoga, meditation, workout classes or personal trainers, nutrition consults, cooking demos, one-on-one health coaching, vital signs and consultations, a group sport, race, or contest.

I challenge you to speak with your boss about a potential employee wellness program being implemented or upgraded in your company.  If you ARE the boss, keep this in mind… healthy and productive employees are your biggest asset!

Pictured:  Silly activity at National Business Capital to "break the ice" before we started Stretch and Relax.  (Sorry to those I did not capture in the picture!  Next time I'll try to take more pictures).

There's HOW much sugar in my soda?!?!

Ugh.  Alrighty, sorry for the spoiler.  If you are amongst the many millions of people that still drink soda on a regular basis, pay attention.  And if you've kicked that habit long ago, I still want you to watch this video so you can become an anti-soda ambassador for your friends and family.  :-D

In this video, I show you - teaspoon by teaspoon - how much of the white stuff is actually in one serving of this particular ginger ale.  It's frightening!

Let's talk about something real quick that the giants in the food industry try to keep secret from us - the "bliss point".  This is a chemically created "magic point" of sorts that results from a combination of sugar, salt, and/or unhealthy fat that turns on the pleasure sensors in our brain the same way cocaine does.  This bliss point is actively sought out by the chemists that CREATE food-stuff in a lab.  It leaves us with intense cravings and addiction to these products.  Not cool!  And guess what?  The more you consume, the greater the sugar, salt, and/or unhealthy fats are needed to achieve the same "high".  Doesn't this sound a whole lot like substance abuse?  Unfortunately, it IS a very similar process.  Here's the caveat… our bodies are really amazing and can buffer a lot of damage we do to it for quite some time.  I know this sounds like a good thing, but think about it this way - you can be doing a ton of harm to your organs, digestive system, brain, cells, etc. and not know until wayyyy later in life.

If you have been diagnosed with Diabetes, obesity, high blood pressure, hormonal imbalances, an auto-immune disease, or anything else that you consider to be your 'wake-up call', there's a silver lining.  Your body just does not want to let you get away with too much damage.  Your body is asking for you to clean up your act earlier on.  That's great news!

Watch this video and please let me know where you stand, currently, with your soda consumption.  I want to be the catalyst for you to hold yourself accountable.  I promise I won't be too harsh.  In fact, I believe in very small and sustainable changes over time for lasting results.  So don't give up your Coke cold-turkey (unless you feel confident that you can).  Instead, how about ONE less soda THIS week?  Drop me a comment or email and let me help you.  :-)

Now, brace yourself for this… ONE serving of soda equals HOW much sugar?!?!? ...

Snack Attack - Pumpkin Pudding

Raise your hand if you're on the pumpkin-everything-until-January bandwagon.

I'm right there with ya!  ;-)  If you answered no, first of all, what's wrong with you?  Kidding!  Or am I?  Regardless, you may know someone (like a child, a spouse, a friend) who DOES love pumpkin everything.  Here's a super-quick, easy, and healthy recipe that works well as a snack, a dessert, a dip for fruit, mixed into oatmeal, under granola, or on top of yogurt.  The kitchen is for creativity!  How do you plan to eat this Pumpkin Pudding?

In an earlier social media post, I promised you guys some nutrition facts.  I think there's a time and place for counting calories, protein, etc.  I don't believe it's for everyone or forever, no matter what your situation is.  I'm a strong believer in listening to your body, balancing hormones, reducing stress and cravings, and eventually being able to be so in tune with your own needs, that there's no food journaling or strict tracking needed.  That being said, it IS helpful sometime.  Example: If you want to start your health journey and have NO IDEA how many calories you take in on a typical day, you may want to track for a few days to get a baseline.  Or, as in this case, I created this recipe custom for a client of mine that has Gestational Diabetes.  She needed something high in protein, high in fiber, low in carbs/sugar, and wanted it very "pumpkin-y".  Haha!  So, here you have it...

  • 150 Calories
  • 8g fiber
  • 12g net carbs
  • 11g protein
  • 1 full serving of veggies
Pumpkin Pudding

Pumpkin Pudding

Ingredients:

  • 1/2 cup pumpkin puree
  • 4 T peanut flour (a.k.a. powdered peanut butter)
  • 1 tsp cinnamon
  • 1/2 tsp stevia
  • 1/2 tsp nutmeg or pumpkin pie spice

Directions:

1. This is the easy part - mix all ingredients together in a bowl / mug / cute cup.  That's it!  Enjoy immediately, store in fridge up to 3 days, or freeze and serve at a later date for your holiday party.

Enjoy.  In joy.  In health!

Tara

Sleep-deprived and Staying Healthy

It's no secret that sleep has been a scarcity around here for….well, quite some time!  As a breastfeeding mama, I'm "on call" every night - and that usually ends up being at least 5 or 10 night-time wakings (and feedings).  :-O  Yup, that wasn't a typo.  

My daughter was the same way, so I'm sort of immune to how ridiculous this actually sounds.  It's a path I'm more than happy to continue on until things happen to change organically.  I'm not looking to sleep-train, cut him off from night feedings, ask my husband to give him a bottle in the middle of the night, or anything else really.  No judgement to anyone else - this is just our choice.  It's actually quite a sweet set-up - Jagger sleeps in our room and he has this adorable way of simultaneously kicking and punching me when he's ready to nurse.  I swear it's much cuter than it sounds!  There's usually no crying involved, just a gentle "Mom, I need you now please" type of nudge.  At 9 months in, we've definitely gotten into a groove.

Magnolia is now almost 3 years old and those early co-sleeping and breastfeeding days with her are just beautiful memories now.  I know all-too-well how quickly the weeks slip by, even as each night may seem to last forever.  

With our days totally filled with Magnolia's stories, songs, activities, and boisterousness, I'm a-okay letting the wee hours of the night be reserved for one-on-one time with Jagger.  The snuggles and sweet baby breath will be gone before I can say, "Sleep, child!".  ;-)

So where does that leave me with my health and productivity?  There's this whole work thing, house thing, wife thing….Well, I have my moments of dragging and clawing my way through each hour, for sure!  However, I do like to think that a few of my good habits are responsible for keeping me as healthy and energetic as possible during this extended period of barely-any-sleep (and REM?  Do I ever get into REM?!).  I am typically rather fast-moving (that type A curse), happy, and feeling good and strong.

I started to record this video, as usual, without Jagger at first.  But, my storage space ran out on my phone about 30 seconds in and after taking time to make more space on this device, Little Man was ready to join me.  Perfecto!  After all, the lack of sleep is just a liiiiiiiittle bit about him anyway.

'Til next time...

In health,

Tara

Hummus Among Us

Guys…guess what?  If you rethink your hummus strategy, your whole world opens up.  ;-)

If you buy (or make) a plain, classic-style hummus, use it as a base to mix in other condiments, herbs, spices, produce, "things".

Consider adding:

  • Avocado for a good mayo replacement
  • Tomato sauce for a creamy pasta topping or veggie dip
  • Sriracha or hot sauce if you like it spicy
  • Pumpkin or beets for a filling, sweeter, healthified dip or sandwich topper.  Or, try this on zoodles (zucchini noodles)
  • Herbs, spices, oil, vinegar, and/or lemon juice for a creamy salad dressing.  This also works well for cold pasta and potato salads and spiralized veggie-pasta dishes.

Make your hummus work for you!  It's a happy medium between eating more real/whole foods and not becoming overwhelmed with too much time or energy in the kitchen.  This tip saves your money too!  Buy your hummus (or chickpeas to make your own) in bulk and customize it for each person and meal afterwards.  No more buying 1,284 different kinds of hummus at the store and draining your wallet.

Need help in the kitchen with meal prep or learning HOW and WHY we should be eating a certain way for our individual bodies and health goals?  Let me know!  I work with my one-on-one clients to catapult you towards your healthiest version of yourself.  I aim to get you on your feet so you don't need me anymore!  I provide nutrition, fitness, and overall wellness assistance. I am your health buddy!  I am the front lines.  Let's see if we can save you time and money by increasing your energy, your vitality, your productivity, and boosting your immune system,  Let's decrease your reliance on meds, your grocery bill, your sick days, and your days missed LIVING because you have brain fog, pain, and fatigue.  

Email me!  We can chat about how I can help you.  Tara@TaraAllenHealth.com

Regular hummus mixed with pure tomato sauce and some herbs came together in about 45 seconds and became a delicious dip for our colorful veggies!

Regular hummus mixed with pure tomato sauce and some herbs came together in about 45 seconds and became a delicious dip for our colorful veggies!

This one is for the ladies...

Ladies, listen up!  Wanna hear something that is so true and also so unfair?  Our biology is sexist! We may have come very far in the year 2016, but our bodies still think we should be barefoot and pregnant from an early age.  Ugh!  Accordingly, we are super-sensitive to energy deficits (too low-calorie, too low-fat, too low-carb) and nutritional stressors.  The body sees this as a threat to reproductive success!

“Nope, no babies during a famine. Let’s make your hormones all funky, make you become resistant to weight loss, lower your metabolism, and make you fatigued”.
— Your body (if you've ever yo-yo dieted or taken in far too few calories for your needs.

Ok, so what does this mean for YOU?  It means you have to make small, incremental, sustainable changes.  It means you focus on the 'long game' just like your body does so it doesn't see the changes as a threat, but more like a new and comfy norm.  It probably means the results you see won't happen as quickly as you'd like, but it's the only way you can make a lasting change.  It also means your goals must creep into many different aspects of your life - nutrition, movement, stress management, relationships, self-confidence, feelings of fulfillment.  ALL areas of your life affect your relationship to your environment, your food, and the way you treat yourself.

So, that's why you can't just cut soda out and lose 10 pounds like your husband did.  (I actually get asked some version of that question just about every week).

Ladies - respect your biology, but please continue kicking butt and taking names in a very 2016-ish way.  <3

 

In health,

Tara

Health and Nutrition Discovery Course

Guys, guys, guys (and gals, gals, gals)...

Isn't it about time you found a place to learn about nutrition?  Someone to break it down in a quick and easy format so you can learn WHAT to eat, WHEN, and most importantly, WHY food affects you the way it does?

Enter: my email course!  I've written a 4-week long course that gets delivered straight to your inbox weekly with that week's lesson, goals, actions steps, some healthy recipes, and bonus resources to make your transformation that much easier (hint: meal prep and shopping guides).

I first launched my course this past May to some very satisfied clients (weight loss, migraines gone, one brave client was able to drop her anxiety meds after she reported feeling "more steady" on the new way of eating, etc.)  Since then, I'm happy to report I've had continuous enrollment and just as much enthusiasm with each relaunch.  

So, what are YOU waiting for?  Is $47 a good investment for…your health, your body, your mind, your energy, your productivity, your moods, your family's well-being?  Of course it is!  Think about all you'll save on: future doctors and meds, perhaps?  "Convenience foods", books, and products for various ailments or weight loss? All the HSN or Amazon shopping you do in the middle of the night (did I mention we discuss tips and tricks to improve sleep)?