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3 Ways Meditation Will Increased Your Productivity

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3 Ways Meditation Will Increased Your Productivity

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2016 has been about stepping outside my comfort zone.

This year, I’ve pushed myself to try new things, finished old things ( I know am not alone), meet new people, let go of people and fearlessly follow my passion.

Learn how meditation helped me improve my sleep, get more rest and increased my focus. This app has changed my life, and it will change yours too.

One of the things I’ve always wanted to try is meditation. I tried to get into meditation last year when I learned about the Calm App from my favorite podcast gals over at Joblogues.

If you want to get your professional life together, you need to listen to them ASAP. Plus my best-friend is the creator/co-host, and she is amazing so show her some love!

In their segment “rants, raves and reviews,” in episode 6, Courtney (cohost) raved about the Calm App. She talked about how it helped her sleep better, and since I could use some help in that area, I gave it a try. Although I loved the app, I had a tough time being consistent.

So I decided that 2016 would be the best time to give it another try. This time I committed myself to the process. I found a quiet place in my apartment, I picked a time in the morning and practiced consistently.

I fell off in March, but in April I returned to my daily practice, and thanks to the Calm App I was able to easily bounce back easily.

I LOVE THE CALM APP! There is a free version, which I used until early April when I upgraded. Which I highly recommend if it is in your budget. So let’s talk about how meditation increased my productivity.

Better Sleep

Before meditating I had issues falling sleep, that’s why I go the app in the first place. Is like my brain decided that bedtime was the perfect time to think about everything that needs to get done. Really brain?? I had a hard time slowing my mind down.

Since I started meditating consistently, I sleep like a baby. With the techniques I learned using the Calm App I have learned to quiet my thoughts and clear my mind to get proper rest. Thank you! #MeditateWithNory

More Energy

Although I consider myself a morning person, I still felt sluggish in the morning when waking up. Since I began meditating, I wake up feeling energized and ready to get my day started. I don’t even need my alarm anymore.

When I began meditating I was waking up at 7 am with my alarm; now I am waking up at 6 am effortlessly. Before getting my workout, practice yoga, meditate, have breakfast and spend quality time with my husband! #MeditateWithNory

I’ve Improved My Ability to Focus

I used to consider myself a master at multitasking. I recently learned there is no such thing as multitasking successfully, which was a bit of an eye-opener. When I purchased the annual subscription to the Calm App, I began their 7 Days of Focus program.

This program was fantastic; I particularly enjoyed their tips to manage digital distractions. Since finishing the program, I have drastically improved my ability to focus.

I don’t multitask anymore. I concentrate on completing one task before moving to the next. #MeditateWithNory

These are only three of the many ways meditation has improved my productivity and my life in general. If you have ever considered meditating, you should do it ASAP! Give yourself the opportunity to grow and improve your overall well-being.

I highly recommend trying the Calm App. Calm App folks, if you are reading this, Thank You! Your app rocks! This app is perfect to aid your healthy living journey!

Let’s keep the conversation going on Instagram using the hashtag #MeditateWithNory!

Unleash Your Best Self + Live A Life of Ease!

Master a life full of ease surrounded by ICONS committed to being the best version of themselves with joy, fun and enthusiasm.

START HERE

3 Reasons That Will Make You Start Meal Prepping NOW!

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3 Reasons That Will Make You Start Meal Prepping NOW!

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If you want to make your healthy eating journey easier, you need to meal prep.

This tool has been beneficial and useful to eat healthier without feeling overwhelmed and deprived.

Here are three reasons why you need to meal prep.

It Is Critical to Living Healthier

Meal prepping has and continues to be one of the most important parts of eating healthier. If you do not prepare, you will prepare to fail.

Planning your meals and snacks will help you better control hunger during the day.

You have to spend time with your food, learn about its properties, its flavors and how they make your body feel.

You will discover that healthy living doesn’t have to be dull or boring but it does take a little work.

Meal Prepping Saves Time and Money

If you want to save time or money, it is time to meal prep. By only cooking once or twice a week, you will drastically decrease the amount of time you spend in the kitchen.

Meal prepping will help you free up your time to do the things you enjoy the most like spending time with your family or picking up a new hobby.

You can finally take that yoga class, or start reading that book you’ve been meaning to get to; the opportunities are endless.

Are you looking for ways to save money?

Start bringing your lunch to work.

An average meal cost anywhere from $7 – $12 depending on your city. If you buy lunch every day that’s about $35 – $60 a week or $140 – $240 per month. In addition to whatever amount you pay for groceries.

Meal prepping will help you cut back how much money you spend eating out (especially during the week). Having food at home empowers you to decline invitations to dinners and happy hours.

Saying no to events can be hard, but once you see the savings in your bank account, it will be worth it.

Use this opportunity to cook for your loved ones at home. It is healthier and more affordable.

It is Fun

You might not think meal prepping is fun, after all, it does require a lot of work and patience. But that doesn’t mean it cannot be an enjoyable experience for you.

If you want to enjoy meal prepping you have to get into it!

Plan your grocery shopping trips, write down your recipes and embracing making new dishes. The best part about meal prepping is letting your imagination and creativity go wild.

On meal prep day I am Chef Nory. That is my story, and I am sticking to it.

Getting started is easier than you think!

How do you feel about meal prepping? Have you tried it? Why or why not? Share your thoughts in the comments section.

Unleash Your Best Self + Live A Life of Ease!

Master a life full of ease surrounded by ICONS committed to being the best version of themselves with joy, fun and enthusiasm.

START HERE

How To Transition to a Healthy Life For The First Time

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Since transitioning to a healthy life in 2010, I’ve lost and kept off 20 – 25 pounds. It has not been easy, but it has been incredibly rewarding for me, and to those around me.

Here are  three lessons I’ve learned since my transition to living healthier and happier that you can use to make your transition a little easier. Hold on to these lessons every time you feel discouraged, and need motivation.

You have to accept yourself, AS YOU ARE not as you hope to be

We all start somewhere. When I began this journey, I wasn’t happy with the woman I saw in the mirror. I had a long list of things I wanted to change, but it wasn’t until I learned to love myself that I truly began healing.

Falling in love with yourself will make this transition easier. Once you learned to be comfortable in your own skin, you’ll be empowered to want to change the things you can control and not worry about the things you can’t.

The sooner you internalize what that meant, you’ll  begin seeing the results you want. Unless you decide to change your lifestyle, you are not going to succeed.

Start saying no! No to happy hours, no to foods you loved your whole life, and no to people who do not support you. You have to give yourself permission to change and grow. Otherwise, this process will be much harder. You must love yourself enough to be willing to change.

You have to change your lifestyle

Change can be very scary. I often say that transitioning to a healthier lifestyle is like being born again (I am not kidding).

You have to learn to eat differently, cook differently, behave differently, and you must surround yourself with people moving in the same direction. You might be able to lie to others, but you cannot lie to yourself, no matter how hard you try.

One of the biggest myths around being healthier is that you have to change overnight. That’s unrealistic. This process will take time.

Be patient with yourself, set small goals for every day, every week, every month and you will see how your mind, body, and spirit transforms for the better. One meal at the time, one day after the other.

At times you will feel overwhelmed. There is no shortage of diets, products, and people who claim they can help you reach your goals.

You might be asking yourself, “Where is the best place to start?” I am glad you asked. The first thing you can do is begin reading!

Yes, ladies, reading is step one.

  • Review every label for every item in your kitchen, if you do not know any ingredient, google it. Find out what it is, what it does and if it banned anywhere in the world.
  • Pay close attention to both salt and sugar because they are everywhere. Rule of thumb, if you do not know at least one ingredient on your label, DO NOT BUY IT!

Start meal prepping. If you are on the fence, read this.

  • Meal prep looks different for everyone. That is why you have to take your time to identify which meal prep technique best fits your lifestyle. You will be surprised at how a little preparation can drastically help improve your health and help you reach your goals.

grilled-chicken-broccoli-potatoes

 

Living healthier doesn’t have to be overwhelming. It’s all about figuring out what works for you.

 

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How To Decide Between Searing And Frying

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As a chef, I am constantly experimenting with different cooking techniques that enhance the flavors of my meals. Today I am sharing my insight into both searing and frying. I prefer searing because of the levels of flavor it creates; also there is a true art to it.

With frying, you just drop your food into the oil and pull it out when it’s done, but with searing, you almost have to understand the meat. You have to resist the urge to agitate it and allow it to tell you when to move. And there is something about the notes of caramel, bitterness, and nuttiness that makes it far more palatable. So let’s get to it!

Searing

 

Definition

A par-cooking* technique which uses a small amount of fat and high temperatures to achieve a Maillard reaction (browning of a meat surface)

Why do it

Searing meat as part of the cooking process enhances the depth of flavor. Searing introduces dark caramel flavor, hints of sweetness, nuttiness, and bitterness.

How to

Start with a stainless steel or cast iron pan. Add a SMALL AMOUNT of fat (oil, butter, etc. ) and place the pan over high heat. Make sure meat is dry. Once the fat becomes glossy and slightly smoky and the meat to the pan.

Leave the meat alone for a few minutes, meaning, resist the urge to move it around or flip it. When the meat is seared, it will naturally release itself from the pan. Flip meat to the other side. Once all sides are seared continue with the desired cooking technique.

*- par- cooking means to cook partially. Though this is most commonly used as a par-cooking technique, searing may also be used to fully cook thin meats/seafood

Frying

 

Definition:

A cooking technique which submerges food in a large amount of fat over direct heat

Why do it

Frying has many advantages. Frying allows you to cook foods very quickly. Because frying is done at such high temperatures, foods submerged will quickly form a crisp golden brown outer layer which will trap flavors and moisture within it.This allows for the food to remain tender and prevent it from becoming saturated in oil. Frying also creates interesting texture contrasts with the crisp of the outer layer combined with

This allows for the food to remain tender and prevent it from becoming saturated in oil. Frying also creates interesting texture contrasts with the crisp of the outer layer combined with warm softness of the food inside.

How to

Choose oil with a high smoke point. Fill a deep pot no more than halfway. Preheat oil to the desired temperature (usually between 375?f and 400?f). Once oil is hot, place food into pot. Fry until desired temperature is achieved. Remove food from pot and drain excess oils.

 

5 Simple Tips You Need To Have A Healthier & Happier Vacation

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So the day is finally here! You’ve been waiting anxiously for a chance to disconnect or simply do absolutely nothing! You are looking at your clock wondering what is taking 5 pm so long to arrive.

Bags aren’t packed yet, but knowing that you’ve been putting in that work in the gym is all you need to know. It doesn’t matter what you pack because you are beach body ready!

Whether you are traveling internationally, domestically or staying at home, it’s vacation time. You are torn between wanting to have a splendid time and not sacrificing those gains you worked so hard to achieve.

What are you supposed to do??!

No need to worry because I got you covered! Today I am sharing five simple tips to vacation without sacrificing your progress!

Drink Lots Of Water

lemon-cherry-infused-water

So maybe that is not the first thought in your vacation brain, that’s fair! But this is no time to slack off with your water intake. How are you supposed to turn up if you are tired and dehydrated? Not a good idea!

For every alcoholic drink, you should add at least one additional glass (8 oz) of water. Packing an empty water bottle is the way to go!

Get Some Rest!

I know I am not the only person, who has needed a vacation to bounce back from her vacation. Don’t get caught up like me. I know you are excited to be out and about and maybe drink and eat until you drop, but do not forget to give your body a break.

You are supposed to be resting anyway, so do it. Get at least 7 hours of sleep, where do you need to be? Nowhere! You know why? Because you are on vacation, my friend!

Watch Those Portions!

Some restaurants do a good job with serving sizes, but most don’t. Remember that not all portions are created equal. I know you’ve been waiting to indulge for months, and you should, but do not over do it.

If you are concerned with storing your food, ask for a smaller portion. Eat until you are satisfied, not until you are full. If you are traveling with a friend, try ordering small dishes like a buffet. Sharing is caring.

80/20 rule!

healthy-vegetables-fruits-in-brown-bag

While we are talking about portions, let’s talk about the 80/20 rule. If you aren’t familiar, it means eat 80% of foods that are healthy and compromise with the remaining 20%. I promise this works!

One unhealthy dish won’t destroy your gains, the same way one salad won’t transform your body. The key is consistency. By limiting your intake of unhealthy foods, you organically allow your body to process these foods while eating clean.

Keep Moving!

This goes for both your body and your metabolism. I am not suggesting you go running a marathon unless that is your thing, in which case enjoy. If you are at the beach go swimming, explore the town on feet, or get the crew together and go dancing.

As a self-diagnosed Hangry Patient, I’ve learned that snacks are my best friends. Having snacks handy buys me at least 1.5hrs to figure out my food situation.

While on vacation get some snacks and save them for later. Think easy to carry and easy to store. If you are about this life, pack some of your snacks in your luggage. Travel with nuts; they are awesome for travel.

Honorable Mention

Limit your intake of unhealthy foods and order items on the side.

These are 5 of the many tips that can help you maintain your healthy lifestyle while on vacation. Please share your #iAmHealthyFitTravelTips with us in the comment section!

5 Reasons Why You Should Eat More Mangos

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I am sure my love affair with mangos began at birth. I am convinced that my mom alternated between mangos and breastmilk LOL. That is the only explanation for my obsessive addiction to this delicious fruit. Growing up in Honduras, I was blessed to have a backyard full of fresh fruit and vegetables.

I remember that we had over four different types of mango trees all different tastes and sizes. You can only imagine my disappointment when I moved to the United States, and I didn’t have that luxury.

I can’t quite point out when I started adding mangos to my food. I think I might have tried a mango salsa and thought, “why haven’t I made this before?” So I did, and I never looked back.

Since I have a not-so-secret addiction to sugar, I look to fruits to meet my needs instead of processed sweets. Fruits are my fav, I get to meet my sugar high, and provide nutrients to my body. It is very hard to avoid sugar in fruits and vegetables because a lot of them have sugar.

Mangos are perfect because they add the perfect level of sweetness to my salads, my brown rice, my vegetable or whatever my sweet heart desires. So today I am publicly professing my love to mangos and sharing five reasons why you should join the love affair.

Boosts Immune System

The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and vigorous. As someone with a relatively weak immune system, I rely heavily on fruits and vegetables that boost my immune system and help me stay healthy! Mango 1 – Weak Immune System 0

Improves Digestion

There are several fruits, including mangoes, which contain enzymes for breaking down protein. The fiber in mangos also helps digestion and elimination.

I know digestion is not a sexy topic, but it is crucial that you have a healthy digestive system. Poor digestion can lead to many serious health issues because digestion is the mechanism that makes your body work. Learn more here.

Eye Care

One cup of sliced mango offers 25 percent of the daily value for vitamin A to help promote good eyesight, prevent night blindness and dry eye. As someone that wears glasses, you can imagine how excited I was to learn that eye care is a benefit of eating mangos.

Fights Cancer

Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate present in mango protect the body against colon, breast, leukemia and prostate cancers. Learn more here.

Skin Cleanser

Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. While I have not tried putting mangos directly on my skin (I am too busy eating them), I think this is awesome. I will give it a try and let you know my findings!

Weight-Loss

Mangos have a lot of vitamins and nutrients that help the body feel fuller when hungry. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. I can attest to feeling full after eating mangos. In the past, I’ve paired them with avocados and broccoli for dinner. Yummy!

Let’s keep the conversation going! What are your thoughts on mangos? How do you like to eat them/prepare them? Leave a comment below!

5 Amazing Benefits of Apple Cider Vinegar You Need to Know

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I’ve been using Apple Cider Vinegar (ACV) for years. My mother introduced me to this gem, mainly for seasoning purposes. As I embraced a healthy living, I started seeing a lot of information on social media about the alleged benefits of ACV.

After doing a lot of research, I began using ACV for more than seasoning. There are a lot of benefits to using ACV, here are my Top Five.

Cleaning Fruits, Vegetables and Meats

I’ve been using ACV to clean meats for a while now. I add 1 to 2 tablespoons of raw ACV and 1 or 2 limes to a bowl with warm water. I mix it and add my meats, veggies or fruits and let it sit for about 15 – 20 minutes. In addition to removing toxins from both fruits and vegetables, it helps make meats tender. I use this technique weekly, and it leaves my chicken juicy and tender.

Salad Dressings

ACV is a great base for your salad dressing. I usually add a teaspoon of olive oil, fresh black pepper with a pinch of sea salt. It is nutritious, delicious and very easy to make. Great for healthy meal prep recipes!

Washing Your Hair

This is no secret to my fellow naturalistas. ACV’s cleansing properties are amazing if you want to stop using shampoos. Depending on the brand, shampoos can strip nutrients from your hair and oils it needs to retain moisture. I have been using ACV to rinse my hair and remove buildup for over a year. I do 1 part ACV and three parts water and spray it on my roots before adding my weekly deep conditioner.

Hiccups

I do not know why this works, but yesterday I had the hiccups for about 10 minutes, I sipped on one tablespoon of ACV, and it was gone!

Detox Baths

Earlier this year I made a commitment to focusing on home remedies and less on going to the doctor or relying on over-the-counter drugs. All the years I’ve visited the doctor, it has never asked me what do I eat. Something about that does not sit well with me anymore.

Anyways, about 5/6 months ago I got very sick, I was online looking for potential remedies, and someone recommended an ACV detox bath. So I filled up my bathtub with hot water and added 2 cups of ACV. I sat there until it was cool, so about 45 minutes. After I was finished, I dried off and went to sleep. The next morning I woke up like new! Next time you have a cold give it a try.

Honorable Mention: ACV helps with digestion, I dilute 1 – 2 tablespoons of ACV in 1 cup of warm water and drink it on an empty stomach.

DISCLAIMER: Please check with your practitioner if you have any concerns about whether or not detox baths are a good option for you. PREGNANT WOMEN SHOULD NOT USE DETOX BATHS UNLESS DIRECTED BY A TRAINED PROFESSIONAL AND SHOULD NEVER BATHE IN EXTREMELY HOT WATER.

Learn How To Make Homemade Baked Tortilla Chips

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I love snacking! I think I worry more about my snacks that the actual meal (judge if you must).

Tired of buying oily tortilla chips from the supermarket? Learn how to make your own with this easy vegan recipe.

For the past few months, I’ve been obsessed with corn tortilla chips. I love them because I can use them to eat avocados, mango salsa or by themselves and find them equally delicious.

It seems like my palate is tired of the taste of my favorite chips, every time I eat them all I can taste is oil.

So I stopped buying them, and decided to make my tortilla corn chip because I missed them! This healthy recipe is very straightforward and easy to make, and it only takes about 25 – 30 minutes!

This guac dip is perfect for your chips!

The Recipe

Baked Tortilla Chips

  • 4 Corn tortillas
  • 1 tbsp Coconut Oil/Olive Oil
  • 1/4 tsp Sea salt
  • 1/4 tsp Crushed Red Pepper
  • 1/4 tsp Ground Cumin
  • 1 Brush

  1. Pre-Heat the oven to 350 degrees

  2. Start by cutting the tortillas into four equal pieces

  3. Add your oil to small container and mix it with your sea salt, crushed red peppers, and ground cumin

  4. Brush both sides of the tortilla with the oil and place them on a baking sheet

  5. Bake the tortillas until they are crispy (lightly brown), and rotate them after 10 minutes for another 5 – 10 minutes.