How to lose weight through wellness

What really is wellness?

What does it mean?

Wellness is a healthy balance of the mind, body, and spirit that results in an overall feeling of well-being.

Losing weight and getting healthy is wellness. Sure you may think you’re doing it to fit into your skinny jeans. But the real motivation should be a healthy balance of mind, body, spirit.

Often we forget that we are an entire being and all areas of our life are connected. Sure, we get caught up in the day to day and dwell on the unhappiness that has become our dress size, but there has to be a point where we say no more.

I challenge you to look at your life and the choices you make on a daily basis and see where you can create a little more time for wellness.

Maybe you take 5 minutes each day to:

MIND: CLOSE YOUR EYES AND FOCUS ON YOUR BREATH. FEEL YOUR BREATH COME IN AND FEEL YOUR BREATH FLOW OUT. FEEL THE CALM WASH OVER YOU AS YOUR MIND RELAXES AND YOU LET GO OF YOUR THOUGHTS.

BODY: MAKE A CHOICE TO NOURISH YOURSELF BY CHOOSING TO PACK YOURSELF A HEALTHY LUNCH. TAKE THE EXTRA 20 MINUTES TO GET OUTSIDE AFTER WORK AND WALK AROUND THE BLOCK. BREATH IN THE FRESH AIR AND FEEL YOUR LEGS YOU’RE SO GRATEFUL TO HAVE MOVE UNDER YOU.

SPIRIT: DO SOMETHING THAT EXCITES YOU, THAT PUSHES YOU, SOMETHING YOU FEEL PASSIONATE ABOUT. THIS IS DIFFERENT FOR ALL OF US. READING A BOOK, SITTING IN MEDITATION, DRY BRUSHING, OR TAKING A BATH CAN ALL BE YOUR OWN VERSION OF A SPIRITUAL PRACTICE.

Weight loss isn’t about fad dieting and feeling unhappy. It’s about creating a life you love, and the more you feel connected to those three aspects of wellness, the more you will feel at home in your body.

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21-Day Plant-Based Detox

Hello!!!! I am so excited to finally announce I will be offering a21-Day plant-based DETOX! AND It’s just in time for the holidays! We all know that October is the gateway month to cookies, cakes and excess poundage. So why not treat yourself to a nice detox and lose weight in the process. This way you can afford to treat yourself to more of Santa’s cookies.

This DETOX is near and dear to my heart because going plant-based has completely changed my life in the most fabulous way possible. 

What you can expect from the detox: WEIGHT LOSS, improved energy, better sleep, clearer skin, improved digestion, and feeling confident in your body again!!

Why is it so fabulous, I mean necessary to go completely plant-based: Going plant-based is a beautiful experience and allows you to be full and satisfied with way less calories than you’re use to in a traditional American diet. You are giving your body the most nutritious and healing foods while also experimenting with today’s Superfoods! Which ultimately is the foundation for a true detox of the everyday on-the-go processed food we feed ourselves.

What’s a plant-based detox going to do and do I have to starve myself: NO you don’t have to starve yourself, this is a detox that involves eating. You eat like you normally would from the wonderful recipe list I provide you. Going plant-based will cleanse your system and help you lose weight while leaving you totally satisfied.

Can I have a glass of wine, or 9: Yes, you can have 2 glasses of red wine a week because life is so much nicer with a hearty glass of cabernet.

When does it start: the DETOX starts October 6th and will go for 21 days.

What are the perks: Besides the weight loss and guaranteed detoxification of your hot bod, you will also be given a customizable weekly meal planner, over 30 recipes (which include dessert) that I use everyday in my own life, and an accountability group.

  • I will be creating a private facebook group where you and the other detoxers can share photos, progress and inspiration. I will be checking in to the group once a day to provide support and answer questions.
  • I will also be GIVING AWAY 3 FREE COACHING SESSIONS to the person that comes up with the most creative plant-based recipe and shares it on the group FB page.
  • I will ALSO feature this person and their recipe ON MY BLOG!! I will choose the winner at the end of the 21 days.

How much is it: The investment in yourself and your health is only $119.

* Which includes the customizable weekly meal planner, over 30 recipes, accountability group, and chance to win 3 FREE private coaching sessions with me and a chance to be featured on my BLOG!! 

Sign up below and pay with the handy Paypal button!! 

I am so excited you have decided to embark on this 21 day detox journey with me and your fellow detoxers!! As always, weight loss is first about loving yourself exactly as you are now. I will be here to support you with so much love and encouragement!! 

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Habanero basil hummus

OMG this hummus is seriously so delicious, I have to say I am a little in love. Here is what ya need:

  • 1 can of chickpeas (rinsed and drained)
  • 3-4 leaves of basil
  • 1 orange habanero pepper 
  • 1 small lemon
  • 2 tbsp olive oil 
  • 2 cloves of garlic
  • salt and pepper 

Top 3 misconceptions people have about weight loss

Hello!!!! I am so excited to share with you that I will be giving a FREE Teleseminar on the top 3 misconceptions people have about weight loss. During the teleseminar you will:

  • walk away from this with insider tips/strategies I use with my clients on how to lose weight, and keep it off!
  •  have a total understanding of how to take charge with losing weight.
  •  feel empowered, supported, and become a mini expert on natural weight loss. Because let me tell you, nobody has time for fad dieting and restrictions! 

Here is the link (CLICK HERE) to opt in with your email address to save your spot for the seminar. Remember it’s totally FREE and spaces are limited so sign up now, and rest easy til the 20th!

I am so excited for this I could just jump through this blog and hug you!!

P.S. I put a new video up in my about me!! Click HERE 

Plant-based eating, breaking the bank or your saving grace?

Head on over to my new site and check out the blogs you’ve been missin!! This will directly link you! 

YAY!! I literally am in love with this post as I write it because I love shopping for produce. I know, it’s a little extreme, but I really do. As many of you know I lead a plan-based lifestyle which is beyond the most amazing thing I’ve ever done for myself (besides saying ‘yes’ to Stefan). 

I often here from clients that shopping healthy is too expensive, which I totally understand when you aren’t familiar with any other way to shop, but I am here to hopefully put that myth to rest!

5 day self love challenge

Have you stood in front of the mirror lately and immediately started in with “I hate this, why is this so big, I wish I …? Or possibly you’ve thought you’d like to have smaller thighs, and maybe even a different hair color because you aren’t happy with yours…Do you know of someone in particular who is wildly successful and all you can do is feel like you will never get there yourself?

These “questions” represent the inner dialogue that women have with themselves daily. It’s a vicious cycle of comparison and negative self talk. We all do it, we all know it’s not good or healthy, but why then, do we do it anyway?

Do you think you could go an entire 5 days without judging yourself? I’m talking an entire 5 days of not looking in the mirror and thinking “I’d like this to be skinnier, smaller, or bigger”. No judging yourself in any way, it doesn’t just have to be about your body, it can be about where you are in your career, school, relationship, you name it. If you are passing judgement and partaking in negative self talk I’d like to offer you this 5 day challenge. This challenge will free your mind and feed your soul. I invite you to treat yourself to positive self talk aka compliments, and indulge in things that serve you as a person. 

This is about acceptance and gratitude.

All you have to do is love yourself exactly as you are and exactly where you are on your journey. I know this sounds easy enough, but it can be a very difficult and emotional thing for a woman to do. I am going to be partaking in this challenge myself and posting a picture each day to social media to represent how I am showing myself love and acceptance. 

Life is about balance your self-care plays an exceptionally important role. We must take care of our mind and body, but we can not do that when we are constantly putting ourselves down or comparing ourselves to other women. 

If you are not feeling happy with how you look, I want you to get as naked as you feel comfortable with and stare in the mirror for 2 minutes and give yourself compliments. 

If you find that you are comparing yourself to someone else because they’re at a place in their life you think you’d like to be, stop and take a breath. After you take a breath write a quick gratitude list for all of the things you are thankful for in your life at this very moment that bring you joy. 

Practice makes perfect, so spend these 5 days falling in love with yourself again. We are all unique and have so many great and different things to offer the world, we must focus our energy on love and not our dress size. 

Love,

Me!

P.S. If you are feeling bold and would like to post a picture on social media, tag me in it. I’d love to see how you are showing yourself love and acceptance! I feel like a Beyonce ” I woke up like this” post is in my near future. 

Why eating fat is actually good for you

I know it’s so contradictory to what people including Dr.’s have said in the past, but I’m here to tell ya, eating fat ain’t so bad.

Eating fat, healthy fat, is totally #sohotrightnow. Let me break down the benefits:

Coconut oil- Can positively affect our hormones for thyroid and blood-sugar control. Coconut oil is responsible for boosting thyroid function helping to increase metabolism. Coconut can help improve insulin use within the body.It increases energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. It’s also a fabulous beauty product I use daily as a face wash and moisturizer. You can eat it on toast, or sauté your veggies in it, or add it to your oatmeal!

Avocados- Are super great for heart health! Avocados are a good source of fiber and potassium. Also rich in vitamins C, K, folate, and B6. Being the CA native that I am I use avocado literally at like 2 meals a day. I love avocados!

Olive oil-Lowers bad cholesterol and increases the good, just like it’s friend coconut oil! It decrease both systolic and diastolic blood pressure. Olive oil is rich in antioxidants and vitamin E. It’s also fabulous as a beauty product, and you must know by now that I am all about natural beauty remedies. Lowers levels of blood cholesterol which is the stuff that leads to heart disease! They say olive oil can combat obesity! Add this baby to a salad or any veggie dish you like to jazz it up a little.

Supplement with omega3 fatty acid- This can really aid in naturally regulating your hormones ladies. This can be found in the form of fish oil, or for vegans algae oil. Chia seeds, flax and walnuts all have alpha-linolenic acid (ALA), which is awesome and totally needed by the body, but can be difficult to convert to usable omega-3 (DHA).
So there you have it! Don’t shy away from getting your fat on, your body will thank you.

If you’d like to stay up to date and in the know on health and wellness, AND get my 5 skinny smoothie recipes free…then don’t forget to sign up for my newsletter!

Love,

ME!

How to turn your workout into a date

Hey guys, over on my new site, where you will be redirected to at http://www.nataliekfrazier.com/ I have at the top right corner, an option to sign up for my monthly newsletter, which is separate from this. In my newsletter you’ll get all my health and wellness tips and tricks( that no one else gets)straight to your inbox, plus my 5 FREE Skinny Smoothie recipes! Now, I hope you enjoy my new blog on how to turn your workout into a date!