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Welcome to Day 7 of the 7 day challenge. Today’s challenge is get at least 20 minutes of exercise in your day. Try going for a walk, hitting the gym or grab your favourite workout video.

Personally hitting the gym for hours isn’t my idea of fun. The way I get in 20 minutes of exercise without throwing a fit is I use these two videos:

Skinny Bitch Fitness Body

Skinny Bitch Booty Bounce

By the end of these workouts I feel great and have had a great laugh as well.

Did you know that only 20 minutes of exercise a day can improve your health in a big way. It can reduce the risk of heart disease, diabetes, dementia and cancer ?

Cool Fact- When you exercise you’ll create twice as many brain cells then you would without exercise.

 

Thank you for joining me on this 7 day challenge. If you would like to work with me on a personal plan please contact me and together we will make sure your Living your Charmed Life.

 

tammyscharmedlife@gmail.com

charmed-life.ca

 

 

 

 

Welcome to Day 6 of the 7 day challenge. Today’s challenge is making at least one day a week meat free (that’s if you eat meat)

Did you know that eating a meat free meal is easier on your body and the planet ?

Cool Fact – Raising animals requires more energy than growing grains, vegetables and fruits.

 

Pick yourself up some cookbooks that have some great meat-less recipes or subscribe to Vegetarian Times Magazine.

I personally use and love the following cookbooks:

Supernatural Everyday – by Heidi Swanson

The Kind Diet – by Alicia Silverstone

Skinny Bitch Ultimate Everyday Cookbook – by Kim Barnouin

Eat Raw, Eat Well – by Douglas McNish

 

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Late summer minestrone with butternut squash

  • 2 Tbs. olive oil
  • 1 cup sliced leeks
  • 1 cup chopped celery
  • 1 cup chopped red bell pepper
  • 1 tsp. salt, optional
  • 4 cloves garlic, minced (4 tsp.)
  • 1 Tbs. chopped fresh sage, or 2 tsp. dried sage
  • ½ tsp. Italian seasoning
  • 1 bay leaf
  • 2 large tomatoes, peeled and coarsely chopped (1 cup)
  • 2 cups cubed peeled butternut squash (¾- to 1-inch cubes)
  • 2 cups green beans or flat beans, cut into 1-inch pieces
  • 1 15-oz. can or 1½ cups cooked white beans, rinsed and drained
  • 1 cup fresh or frozen corn kernels
  • ½ tsp. balsamic vinegar
  • 2–3 Tbs. chopped fresh mint, plus more for garnish, optional

1. Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.

2. Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.

 

Recipe from September 2013 issue of Vegetarian Times Magazine

Gratitude

Welcome to Day 5 of the 7 day challenge. Today’s challenge is to start a gratitude journal. Go to your local stationary store and get yourself  a beautiful notebook and a good pen. Every night before you for to sleep think about your day and write down what your grateful for.

Did you know some of the benefits of gratitude are, feeling more relaxed, you will be less nervous,you’ll be less materialistic, and you’ll be more resilient.

Cool Fact – A five-minute a day gratitude journal can increase your long-term well-being by more than 10 percent.

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Welcome to Day 4 of the 7 day challenge. Today’s challenge is adding colour to your diet by eating a variety of fruits and vegetables in bright colours. Include things like blueberries, peppers, kiwi, tomatoes, carrots, spinach, kale etc.

Did you know that brightly coloured fruits and vegetables are full of antioxidants, vitamins and minerals ?

 

 

Colour              Phytochemical                       Fruit/Veggie

Green                       Glucosinolates                             Broccoli, Kale

Orange                    a and b Carotene                          Carrots, Pumpkin

Red                          Lycopene                                      Tomatoes

Red-Purple              Anthocyanins                               Grapes, Blackberries, Raspberries, Blueberries

Orange-Yellow        Flavnoids                                     Oranges, Peaches, Papaya

Yellow-Green          Lutein & Zeaxanthin                     Spinach, Avocado, Corn, Melon

 

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Welcome to Day 3 of the 7 day challenge. Today’s challenge is treat yourself to a piece or two of Dark Organic Chocolate.

Yes you read that correctly.

Don’t feel guilty !!! Sit quietly with a glass of wine, in a hot bath or with a good book and truly enjoy that chocolate. What’s the point of life if you can’t enjoy a simple piece of chocolate. Just make sure that you are eating at least 75% or higher to get the benefits of eating chocolate.

A few of my favourites are :

* Giddy YoYo

* Green & Blacks

* Whydark (picture above)

* Camino

Did you know that dark chocolate contains polyphenols, which provide antioxidants and can lower blood pressure ?

Cool Fact – Do you eat dark chocolate everyday ? If so, your effectively reducing the risk of heart disease by one third.

I would love to hear how your doing with this challenge, so please head over to my Facebook page and let me know.

Meditation

Welcome to day 2 of the 7 day challenge. Today’s challenge is to quiet the mind for 20 minutes.

Sit quietly with no distractions, close your eyes and breath in with your nose and out through your mouth. Concentrate on your breathing. I find it helpful to use my phone to set a soothing alarm to let me know when the 20 minutes are up, that way you aren’t constantly opening your eyes to see how long you have been sitting there. If you would like to go longer that is even better.

Cultivation of inner silence has long been recognized in many cultures as a cornerstone in spiritual growth.

Did you know that meditation reduces aging, improves functioning of your brain, helps you sleep better and keeps your stress levels down ?

Cool facts

Physical benefits of meditation :

* Oxygen consumption lessens

* A decrease in muscle tension and headaches

* In women meditation can reduce pre-menstrual syndrome

* A marked increase in blood flow occurs, which in turn slows the heart rate

Do you need a guided meditation? Let me know and I can create a custom meditation for you.

Contact me @ tammyscharmedlife@gmail.com

I would love to hear how your doing with this challenge, so please head over to my Facebook page and let me know.

 

 

 

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Welcome to Day 1 of the 7 day challenge. Each day I will post your new challenge on the blog as well as on my Facebook page for Charmed Life. If you haven’t joined me there please join me now.

Today’s challenge is to drink 2 liters of water. Staying hydrated keeps your energy levels up, your skin and hair healthy, it will help curb your appetite and will also help clear out toxins.

If your having issues downing 2 liters of water try the following in your water:

* Fruit slices (Strawberries, Lemon, Grapefruit)

* Slices of Cucumber

* Sprigs of Mint

* Goji Berries

Here’s a great recipe for refreshing water

– Chop 1 cucumber, 1 apple and quarter 10 strawberries

– Lightly mash up a few sprigs of mint

– Add fruits and mint to 1.5 liters of water

-Serve over ice and enjoy

Did you know that not drinking enough water can dehydrate muscles over the long term and can lead to chronic problems including lower back pain?

Cool FactOur body is made up of 2/3rds water.

I would love to hear how your doing with this challenge, so please head over to my Facebook page and let me know.

Have you ever wondered what it is like to live a Charmed  Life or even what is a Charmed Life?

Charmed Life = Healthy, Happy, Peaceful and Balanced.

To live Healthy = eating a whole, natural balanced diet with fresh clean water and physical exercise.

To live Happy = to laugh and enjoy life.

To live Peaceful = to have inner peace and have acceptance for others in this world.

To live Balanced = to have balance in your work, social and personal life, as well as a good balance of “ME TIME”

This is the life I live and I know that this is the life that you can achieve.

I would love to work with you and help you achieve this life. I can promise you that by the end of our work together you will be Healthy, Happy, Peaceful and Balanced. You WILL be living the CHARMED LIFE.

But before we start our one on one work together I would love you to join me on March 16 for my 7 day challenge to living a Charmed Life.

You daily challenge will be posted every morning at 7am on my blog and my Facebook page.

Mommy needs some time too.

Being a mom is a 24/7 job. Don’t forget moms don’t ever call in sick.

As a first time mom I am just learning to balance being a mom to Liam my 3 1/2 month old son, having a strong relationship with the love of my life Ryan, keeping up with our home and taking care of our 3 cats as well as making sure I am the best Holistic Nutritionist and Life Coach that I can be.

But the most important thing I have to remember is to take care of me. You can have a balanced life and think clearly if your not taking care of yourself.

First thing to taking care of yourself is making sure you have a balanced and nutritious diet and that you are drinking enough water. If you are having issues with your diet please feel free to contact me and together we will work on a healthy meal plan that will work for you. tammyscharmedlife@gmail.com Also it’s extremely important to get daily exercise.

One thing that is also really important is that you get a little time to your self to unwind without any distractions. As a mom we need some space for ourselves because our family always comes first and sometimes we forget our own needs.

You don’t need hours of time just a simple 30 minutes to an hour a day. I know , I know. How do you even find time to do anything for yourself. Well sometimes you just need to let the laundry or dishes go not like they are going anywhere.

My simple way of having time to myself is I let Ryan take Liam for an hour. They have some daddy and son bonding time which is always very important as well.

While they are playing and hanging out I run myself a bath, light some candles, grab a glass of wine, some good organic chocolate and a good book. I add some bubbles , Epsom salt or lavender oil to the bath as well.

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The hour I get every night to unwind helps make sure that I am fresh and ready to take care of my family everyday with a clear head.

So stop what your doing and take some time for your self. Even if its only taking a short 30 minute nap.

 

Mama Earth Organics

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If you are anything like me than you absolutely dislike big chain grocery stores. You also prefer to eat organic food and food that has had the least negative impact on the environment.

Normally I would stop at a local farmers market but sometimes life throws you a curve ball and you don’t have the time to get to a farmers market. So your only option is the local big chain grocery store.

Yes it is convenient to hit the local grocery store and yes they have organic produce. But I always wonder how eco friendly their organic produce is and where it comes from. I ask myself do I want to support the large chain grocery stores?

So I called the closest big chain grocery store ( I won’t name the store) in my neighborhood. Surprise, surprise they can’t tell me what farm grew the produce, they can only tell me the country it was grown in.

I was not impressed at all. There has got to be a better solution for someone like me that doesn’t always have time to get to a farmers market and that really doesn’t want to shop at big chain grocery stores.

I found the perfect solution to my problem – Mama Earth Organics www.mamaearth.ca

Mama Earth delivers organic produce directly to your front door. Even if your not home they leave your bin outside your front door.

Here is how this works:

You start by choosing the size of the box that suits your household

Single $25 (+$2.50 delivery charge)
Regular/couple $35 Delivery is free
Family $45 Delivery is free
Large Familyc $55 Delivery is free
Small Veg. $25 (+$2.50 delivery charge)
Small Fruit $25 (+$2.50 delivery charge)
Regular Veg. $35 Delivery is free
Regular Fruit $35 Delivery is free

 

*there’s no tax  – there’s a one-time $10 registration/membership fee added to your first order.

You can also customize your basket for a $2.00 fee.

You automatically receive your delivery once a week. Delivery days depend on your area. I live in the South part of Mississauga so my delivery is Fridays.  You can also skip a week if you like. You are able to schedule your deliveries 3 months at a time.

What I love about Mama Earth is that you can track where your produce comes from.

Every week you are sent an email with a list of whats in your basket. Your basket contents change weekly. You are given the option to check up to 5 items that you wish to never receive in your basket and they will replace them with an item of equal value for free.

There is also other items available to add to your order. They carry organic dairy, condiments, Kombucha, fresh farm eggs etc.

My very first delivery a few years ago I got the following:

Regular basket $35.00

4 Breaburn apples, 4 Murcott tangerines, 1 mango, 1.5 lbs bananas, 2.5 lbs yellow potatoes, 1 hot house tomato, 1 red/green lettuce, 1 english cucumber, 1 broccoli, 1 bunch red radishes, 1 bunch rainbow swiss chard.

 

Take a look at some of my orders:

 

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