Homemade Buffalo Sauce - vegan, gluten free

Buffalo sauce works on so much more than meat! (says the vegetarian. Haha.)

Warning: you’ll want to enjoy this buffalo sauce on pretty much everything from now on. The good news is with this homemade version you know exactly what you’re getting – and it’s all good stuff! Plus, you can adjust it to suit your taste buds.

Homemade Buffalo Sauce

Ingredients:

½ cup of your favorite hot sauce

2 tbsp plant-based or grass-fed butter

1 tbsp coconut aminos

1 tsp apple cider vinegar

½ tsp chili powder

½ tsp garlic powder

½ tsp onion powder

½ tsp black pepper

½ tsp cayenne pepper

1-2 tbsp honey

Directions:

1. Place all the ingredients in a saucepan over medium-low heat. Stir together and heat until warm, to mingle flavors. (Side note: I fully plan on using the word mingle more in my recipes.)

2. Taste and adjust seasonings to suit. This keeps in the refrigerator for 2-3 weeks.

I know making your own condiments isn't necessarily a beginner's game, but it helps you to control what you’re taking in and saves money in the meantime.

In health + happiness,

Tara

Are you tired of the weekday restriction / weekend indulgence cycle?

Happy Monday!

Or should I say, "Happy 3.5 days until it's weekend mode"?!

If you're like many of the ladies I talk to, you might find yourself stuck in a weekday restriction / weekend indulgence cycle.

This is you if you recommit to a "plan" every Monday that's unmanageable enough to have you breaking up with said plan by week's end. Then one happy hour, a baby shower, and a big Sunday dinner leaves you feeling bloated and unhappy with your affinity to overdue it every. single. weekend.

Or maybe you're experiencing shorter cycles - daily cycles. You restrict most of the day only to find yourself out of control by the time the sun goes down.

There are many reasons for this happening and, thankfully, many tools we can put in place to be able to take back control. Side note: make sure you're popping inside my Facebook group, Healthy, Fit, & Strong with Tara Allen Health often so you don't miss any of these tools!

For today's purpose, I want to focus on one, important tool…MODERATION.

Moderation is a word we hear tossed around all the time and often think it's for those of us who are already at our goals, right? Like, can you possibly practice moderation AND STILL make more progress?

Yup!

In fact, you'll be making it much easier to reach your goals if you practice moderation.

Moderation in this case means allowing some "fun foods" into the mix on any day that ends in a "y" if you feel like it.

Moderation means no foods are off limits (unless, of course, it's an allergy or sensitivity that will make you feel like garbage - totally not worth it).

But just because something might be higher in calories, or more rich, or higher in carbs…it doesn't mean it should be shunned Monday through Thursday only for you to be left pining for it come Friday night. I see you chocolate, wine, chips and dip, ice cream...

Is there a way you can nourish your body and also allow a little flexibility for some things that you really enjoy?

If this is something you struggle with, you're like 90% of the people I know. ;-) Leave a comment below and let me know. I'd love to help you get to a place where you're not just comfortable with moderation, but you enjoy it and thrive with it.

In health + happiness,
Tara

What you really should know about PURELL

In honor of back-to-school time here in NY - and the simultaneous start to cold / flu season - I decided to record a video all about Purell and other hand sanitizers and anti-bacterial soaps.

Now, the video below was recorded live before my kids actually went back to school, so there are A LOT of extra noises, distractions, and cuteness. If you can handle that, check out the video right here. ;-)

Here's what you need to know:

• Purell is full of toxins and actually banned in the state of Minnesota as a result. These toxins can be absorbed through our skin, leading to inflammation, disease, and estrogen dominance issues (such as weight gain).

• Even organic hand sanitizers and anti-bacterial soap - anything meant to kill germs on contact - is killing off your good bacteria as well.

• Just like we have a gut microbiome that consists of healthy flora, our skin has its own microbiome as well.

• A robust skin microbiome helps to overpower harmful microorganisms we encounter.

• A lack of diversity (too many beneficial microbes being killed off) will lead to skin conditions such as eczema, acne, and rosacea.

Have I convinced you to skip the Purell - and the like - yet?

But what about germs?!?!

The most important thing we can do for our immunity is actually to support our body's own innate ability to be resilient. Germs are unavoidable, so focusing solely on steering clear of them isn't a good defense.

One exemption, however, is hand-washing. Hand-washing is actually one of the more effective ways to 'defend' yourself against colds and the flu.

Hand-washing checklist (yup, you might be doing it wrong):

• Use soap (but not anti-bacterial) because it acts as a detergent - lifting germs off the surface of your skin so that they can be washed away with friction.

• Get after it! Friction is important here! You don't need to scrub or be harsh, but simply rubbing your hands together will help.

• Work all sides - in between the fingers is an area that harbors lots of germs (I know, gross).

• Time. Sing the Happy Birthday song twice… or hum your favorite Bruno Mars song…before you reach for the towel.

BUT FORGET THE PURELL, PLEASE!

Health + Happiness,

Tara

Fat loss is just ONE reason to optimize health...and not even the best one.

There are a million reasons to optimize your health…and fat loss is just one.


"But Tara, aren't you really into body love and body positivity and body neutrality…?"

YUP!

"But Tara, are you saying it's ok to want to lose excess body fat too?"

YUP!

"Ummm…is that confusing?"

Nope! I mean, typing this email in the third person in hopes that it's as entertaining to you as it is to me right now is a little confusing. But fully embracing body love / positivity / neutrality alongside believing wholeheartedly that we all have the right to choose whatever goals we want to work on for ourselves? That's not confusing to me in the least!

If you want to hear 12 minutes of my thoughts on the topic, check out this recent video.

Or, just understand that fat loss is just one of many reasons to optimize health. Fat loss is not particularly motivating either in the long-run. So, if you want to stay in the game for a while, you may want to consider chasing some additional goals. I just saved you the 12 minutes. You're welcome. :-D

If you fall in the camp of women that do have fat loss as a goal, but also would like to focus on feeling better, improving your energy, and living long enough to watch your grandkids drive your own kiddos crazy, leave me a comment. Tell me your goals. The simple act of writing them out and sharing them with someone (me!) will help you to get started.

XO,

Tara

Creamy Sun-Dried Tomato Pasta (gluten free, dairy free)

Creamy Sun-Dried Tomato Pasta
(Serves 4)

You. Must. Try. This! It’s delicious and full of plant-based protein.



Ingredients:

1 tbsp Avocado Oil
2 Garlic cloves, minced
1 tbsp Arrowroot Powder
1 1/2 cups Unsweetened Almond Milk
1/2 cup Sun Dried Tomatoes (drained)
1 tbsp Nutritional Yeast
1/2 tsp Sea Salt
1 tbsp Lemon Juice
8 oz Chickpea Pasta (we love Banza)
1 cup Asparagus (trimmed, cut into bite-sized pieces)
1/4 cup Parsley (chopped)
1/2 tsp Chili Flakes (optional)


Directions:

1. Heat avocado oil in a pan over medium-low heat and add garlic. Cook for 1 minute. Add the arrowroot powder and cook for another minute. Then add the almond milk and stir to combine. Stir until the milk has thickened.

2. Pour the almond milk mixture into a blender along with the sun dried tomatoes, nutritional yeast, sea salt and lemon juice. Blend until smooth and creamy. Add more water to thin if needed. Set aside.

3. Meanwhile, cook the pasta according to package directions. Drain and add the pasta back to the pot.

4. In a pan over medium heat, add the asparagus and sauté until cooked through, about 5 to 7 minutes. Once cooked through, add the asparagus in with the pasta. Mix in the sun dried tomato sauce. Divide onto plates and top with parsley and chili flakes, if using. Serve and enjoy!


I mean, enjoying is optional…but why not?!



"See" you next week,
Tara

What you should know about the current medical system

*Disclaimer: Under NO circumstances am I saying you *should not* see your doctor.



Now that that's out of the way, let's have an important discussion about the current medical model - what it's really awesome at…and what it isn't so great at.



If you believe that you have a large role in your own health and believe in root causes, holistic care, and preventative medicine, you're going to want to be a part of this conversation.



Check it out here.



The current medical model is a bit like a fixed mindset - you have this set of genes, that family history, the other disease process that will only get progressively worse…



Stop the madness!



If you're more of a growth mindset kinda person (me too!), then getting to the root causes and feeling EMPOWERED that you have a bit of control over the behaviors that improve your health is right up your alley.



Watch / listen to the video right here.



Health + Happiness,
Tara



P.S. Have you started taking your health into your own hands? Maybe you upgraded your fitness routine or optimized your nutrition. Maybe you've been eating more green things. Maybe it's sleep or mindset shifts that you're starting with. Whatever it is, CONGRATULATIONS on being proactive. You signed up for my weekly newsletters and that alone tells me that your health is a big priority. Leave a comment below and let me know where you're at so I can offer some personal advice or support. :-)

Pumpkin Breakfast Cookies

Hey there,

Where are my pumpkin-all-year-round fans?

Not too sweet but definitely delicious, this muffin-y breakfast cookies hit the spot. You might as well make a huge batch to freeze for those hectic mornings or afternoon snack attack!

Pumpkin Breakfast Cookies
(Makes 10-12 large cookies)

Ingredients:

1 cup gluten-free rolled oats (or oat flour)
⅓ cup canned pumpkin (not pumpkin pie mix)
½ cup your favorite nut butter
⅓ cup honey
1 tsp vanilla
1 tsp pumpkin pie spice
¼ tsp baking soda
½ cup dried cranberries (or other dried fruit)
½ cup pecans (or your choice of nuts/seeds)


Directions:

1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.

2. In a blender or food processor, grind the rolled oats until they become like flour. Set aside.

3. In a mixing bowl, add the pumpkin, nut butter, honey and vanilla and blend until combined. Add the oat flour, pumpkin pie spice and baking soda and mix well. Stir in the cranberries and pecans.

4. Place cookie-sized scoops of the batter on the baking sheet and bake for 12-15 minutes. After removing from the oven, let cool a couple minutes on the baking sheet before putting on a cooling rack.

***Swap the nut butter for seed butter and leave out the pecans if you have nut allergies in your house (or the kids' school).



Health + Happiness,
Tara

The 5 things you need for a health + body transformation

Hey there,

There are 5 things you need to have a successful health / body transformation.

And it's not kale….or kettle-bells. ;-)

CHECK OUT MY LATEST VIDEO (below) where I cover these 5 'things'.

These are not traits as most people believe, but SKILLS that can be practiced and developed over time. Pour your attention into these 5 areas and watch how successful your journey becomes.

Short on time? I get it! (I really do). Try this: LISTEN to the video instead of watching. Multitask while commuting or folding laundry or stretching.

Or, just check out this brief overview to get an idea...

The 5 things you need for the most amazing health + body transformation to take place:

1) Confidence. Build trust in yourself by taking baby steps and actually doing what you say you'll do. Confidence builds and you can set bigger goals at that point.

2) Discipline. Motivation comes LATER. Before motivation there is discipline - like the less fun but just as effective coworker that seems to always get the job done. ;-) Do the things that you don't want to do (if they will ultimately help you). Go for that walk. Lift those weights. Eat the spinach. Whatever.

3) Perspective. All goals boil down to how you want to feel. No one cares how much you weigh…not even you! What you care about is how you think you'll feel when you get there. Zone in on that feeling you're going for. Connect to it. Stay focused on that.

4) Grace. If you beat yourself up after 'making a mistake', your brain will try to make itself feel better by doing things that aren't serving you (stress / emotional eating, skipping your workouts in favor of Netflix and couch, etc.) Giving yourself grace tells your brain it's not under attack and therefore, it doesn't need to seek out comfort in other ways. Isn't neuroscience fascinating?!?

5) Fail forward. Everything is a chance to learn. Don't rob yourself of those learning opportunities by aiming for perfection. Things WILL NOT always go your way. That's a blessing! Because now, you get a chance to be curious about what went down, create a new game plan, and try that on for size the next time you encounter that situation (think weight loss during the holidays, vacation, illness, busy time at work, etc.)

You DO NOT need to be born with these traits or be a master at them yet. We all have these baby seeds inside of us ready to grow!

I'd love to hear from YOU. Which one of these 5 things do you struggle with the most? Drop a comment below.

Health + Happiness,

Tara

Overeating, stress eating, emotional eating, binge eating...it's more than the weight!

Why is it that you can stick to your plan - or at least reasonable portion sizes - alllllll the way until about 8 PM?
Is there a magic switch that goes off at 8 PM that tells your brain to crave all the things?

Well yeah….kinda.

If you have been overeating - eating more than your body requires for fuel - it's likely that your brain is now on autopilot. You may tell yourself tonight is the night you'll eat nothing after dinner or munch on carrot sticks and hummus only to find your hand seemingly betraying you as it reaches for the chips and ice cream.

Here's the great news: Most of the day, you're not overeating. If someone put chips in front of you at 6 AM, you're probably going to push away the bowl. Do the chips taste any different at that time of day? Nope! But you are simply not in the habit of overeating, binge eating, or emotional eating at that time.

CHECK OUT MY LATEST VIDEO where I dive into this topic even more. Listen out for the 4 questions I mention towards the end that will help you stop your next overeating episode in its track.

This stuff takes practice…and patience, but it is absolutely possible to create new habits that will help you reach your goals.

Oh, and did you know your seasonal allergies may be related to your overeating? I explain that and more in this week's video.

In good health,
Tara

P.S. If you need some help in overcoming a long habit of overeating (or stress eating, emotional eating, binge eating…), let me know. I'd love to schedule a free phone consultation to chat about your goals and how I may be able to help you.

I currently have a beta tester's special going on in which you can receive health coaching, nutrition coaching, AND fitness coaching all for under $100 a month. It's a new program version that's not open to the public yet, so I need some testers for feedback and case studies. Hence, the extra-awesome pricing. ;-) But there are only a couple of spots available and we start very soon! So email me (Tara@TaraAllenHealth.com) and let's get you on a customized, NON-restrictive plan!

Monkey Salad

Have you ever heard of Monkey Salad before? It’s a cute name for a fun fruit-and-nut salad that contains bananas.


We just saw the Curious George movie recently, so I have bananas on my mind. :-)


This makes a great snack or dessert when your sweet tooth is strong. Kids really love it too! The best part is that you can customize it to suit whatever you have on hand or individual allergies.


Swap out the nuts, change the fruits, experiment with different nut or seed butters … it’s all good (and delicious!).


Monkey Salad


1 banana, sliced
½ cup of berries or sliced apple
¼ cup cashews, pecans, walnuts or almonds
1 tbsp almond or other nut butter
(optional) 2 tbsp coconut flakes
(optional) Sprinkling of sea salt
(optional) Drizzle of honey


Put all of the ingredients in a bowl and enjoy!


In good health,
Tara



P.S. I have just a few spots left to test out a NEW online weight loss program I created. This is a chance to get your healthy weight loss transformation for a lot less money! If you believe that diets aren't the answer, that healthy change involves nutrition, moderation, real life, fitness, lifestyle upgrades, and a new way of thinking (to match the sweet, smart warrior you are), then you're going to LOVE this opportunity!


If you are ready to prioritize your health with 15-20 minutes a day and $97 a month (for EVERYthing - nutrition, fitness, lifestyle habit upgrades, and mindset rewiring), reply to this email and let me know. I'll share more details and we can hop on a call to chat about it along with your goals.



This opportunity is just for a few more ladies willing to take a leap! I will then be closing enrollment for a while as I work with this current group.



If you were looking for a sign, this is it. Email me now. ;-)

Hungry ALL the TIME! Help!

Today I want to talk to you about HUNGER. It's that feeling that some people say is nagging. Or empty. Or deprivation. Or triggers worry and obsessive thoughts about food.


We all experience hunger differently. But one thing we have in common is that when we try to "diet" and don't work on recalibrating our hunger signals (so we can trust them again), the said diet won't last very long.


It's not that you don't have willpower, but rather that your brain is designed to override YOU overriding IT when it believes it needs something you're not providing.


The key is in fixing the underlying issues so that your hunger cues are more trustworthy. This means, your brain will only cry "hunger" when it actually needs more food.


Wouldn't that be helpful?!?

Check out my latest Workshop Wednesday video in which I cover this in more detail and share 3 ways to start recalibrating your hunger signals right away.



More trustworthy hunger = more control over food intake = INTENTIONAL choices and the ability to reach your goals.



Pretty cool, huh?



HERE'S THAT VIDEO LINK AGAIN.

In good health,

Tara

Summer Smoothies

Hey there,

Surprise! Today I wanted to share my new collection of summer smoothie recipes with you.

Smoothies are one of my favorite ways to get in extra nutrition as a meal replacement or snack. You'll notice each of the recipes is for one serving, but feel free to bump that up so you have some to share....or pour into ice pop moulds for a quick dessert!

My suggestion? Pick one or two of these to try this week. Add the ingredients to your grocery list and jot down a quick meal plan for the next few days or week.

Did you know that when you wait until it's time to eat to decide what you'll have, your primal brain takes over? That's why it becomes much harder to choose something healthy in the moment.

Instead, by planning your meals at least 24 hours (or more) beforehand, you can tap into your pre-frontal cortex (your "human" superpower brain) and make decisions based on your long-term goals.

You deserve to set yourself up for a win!


Enjoy,
Tara



P.S. Here's that link for the recipe book again. Feel free to print it out or save it for future reference. :-)

Weight LOSS and weight GAIN require 95% of the same strategies!

Most people think that their weight LOSS goals or their weight GAIN goals are on opposite sides of the spectrum.

And while it's slightly true, in a health-first approach, the strategies to achieve any body goals - and improved health - are 95% identical!

Why? Well optimization is optimization. Being able to change some aspect of your body (such as losing excess body fat) requires a certain level of nourishment, a certain baseline of the foundations like sleep, and a buzzing metabolism.

If you're curious about how I can help one person lose weight and another person gain weight using a nearly identical approach, check out my latest Workshop Wednesday video that I recorded last week. In the video, I cover lots of the topics we address in both cases. If you're a go-getter, you're going to want to use these topics as a framework to develop your own plan!

If going at it alone has not been working - or not been lasting - I have a few spots open for my private, fully customized virtual coaching program opening up in August. If you are someone that likes to save money and time and get results, you have to check it out.

Do you know there are people that spend SO MUCH MONEY and TIME and EFFORT and still do not get the results they want?! Maybe you have been doing this too…I certainly did in the past. I can tell you first-hand that doctor appointments add up, meds add up, supplements, books, "quick fixes", unused memberships, lost time at work…it all becomes so expensive when we are not optimizing our health!

If you've been feeling like you're ready to improve your health, love your body, and impress the socks off of yourself, then check out all the details (yup…including prices) for my private, virtual coaching program.

And if you are feeling EXCITED about the possibilities for your future and want to make sure we are the right fit to work together, sign up for a free 15-minute call right here. We'll talk about your goals and figure out if I'm the person to help you - once and forever. ;-)

In good health,

Tara

Apple Brussels Sprouts Salad

You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)

Apple Brussels Sprouts

(Serves 4)

Ingredients:

1 tbsp. avocado oil or coconut oil

1 medium yellow onion, chopped

1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

1 organic apple, peeled

2 tbsp lemon juice

Sea salt

Pepper

Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..

2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

3. Serve and enjoy!

In good health,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara

Trail Mix Granola

Is this trail mix or is this granola? Either way, it’s DELICIOUS.


Your home is going to smell AMAZING while this is in the oven. Warning: it’s addicting. Be sure to exercise portion control with this healthy snack.

Trail Mix Granola

Ingredients:

1 cup raw mixed nuts (walnuts, pecans, cashews, hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
(optional: 2 tsp pumpkin pie spice)


Directions:

1. Preheat your oven to 325 degrees and line 1 or 2 baking sheets (depending on their size) with parchment paper.

2. In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.

3. In a small bowl, combine the coconut oil, maple syrup and vanilla extract. Pour over the nuts and mix well. Add the optional pumpkin pie spice and mix again, till everything is evenly coated.

4. Spread the nuts on the baking sheet(s) and sprinkle salt over the top of the mixture. Bake for 15 minutes.

5. Remove from the oven and stir the nuts to make sure they toast evenly. Bake for another 15 minutes and remove from the oven. Stir again, adding the coconut flakes. Bake for another 10 minutes to toast the coconut.

6. Remove from the oven for a final time, and let cool. Mix in the berries and serve.

Enjoy!

In good health,

Tara

Your Type A-ness is interfering with your results

Are you a ‘control freak’?

I am too! Well, trying hard to let go a bit, but it’s definitely a part of my personality. And just in case it’s a part of yours, too, I wanted to share why you may be finding that you’re successful in other areas of your life - career, family, business, relationships - but can’t seem to figure out how to hack your way into the health or body goals you have set for yourself.

That’s why I recorded a live workshop video for you on exactly this topic. And as always, I share in the video what you can do about it; how to learn to work WITH your personality type. ;-)

In good health,

Tara

Paleo Pesto Sauce

Do you LOVE pesto? But also HATE the way you feel after eating dairy like me (lactose intolerant over here)?


I've got an awesome recipe for you to try today!

Paleo Pesto Sauce
Servings depend on how generously you spoon your pesto onto everything. ;-)

Ingredients:

1 cup raw walnuts, shelled (not roasted)
3 cups fresh basil leaves
2 cups baby spinach
4 cloves garlic
Zest and juice from 1 large lemon
2/3 cup olive oil (feel free to swap out for walnut or macadamia oil)
3/4 tsp. sea salt
2 Tbsp. nutritional yeast


Directions:

1. Place all ingredients in a food processor or high-speed blender and blend until well-combined.

2. Store in an airtight glass jar in the fridge.


Now I'd love to hear from YOU!!! What do you enjoy about my blogs? What would you like to see more of? I sit down to post blog posts with the goal to provide help, resources, and inspiration. How am I doing?


If you can leave a comment and let me know how I can be of greater service to you, I'd really appreciate it! In fact, I'll do one pushup for every response that I get between here AND my newsletter responses. :-)


In good health,
Tara

P.S. Would you like more delicious, healthy, plant-based + gluten-free recipes? How about a whole 3-day meal plan worth? Grab it as an instant download now!

You are creating a new habit NOW....and now....and again now!

You're either creating new habits or reinforcing old ones every single day!

NOT working out is actually a habit. Yelling at your kids… a habit. Snacking at night, avoiding new situations like the plague, complaining to anyone who will listen, stopping at the drive-thru, your 3 PM coffee….all habits.


I'm not one to judge what your habits are. No way! I'm busy working on optimizing mine - and teaching you what I learned from years of coaching myself and others.


Here's what you need to know if you are actively pursuing something greater for yourself...


Your brain does not know the difference between a "bad" habit and a "good" one. It just likes to create systems (a.k.a. habits) for efficiency out of anything you do - or DON'T do - often.


The first time you walked, you had to try hard. Same thing went for brushing your teeth, tying your shoes, and your first commute to work.


The best part is that our brains can be 'rewired' at any time! You get to upgrade your habits whenever the heck you want to.


Here's how:


1) Keep doing the thing you want to become a habit. Understand that it will feel hard for a while, but eventually it WILL become second nature. You are in control here. Stick with it.


2) Celebrate every baby step towards your progress. Yes, it'll make you smile in the moment. But here's what's even better than that - your brain will start to associate your new habit with the feel-good hormones you get from the feeling of pride and hope. This is the best way to fast-track your way towards turning that action into a habit because our brain is always seeking out the things that leave us feeling good.

What’s one habit you’re currently working on?! I’d love to hear about it!

If you’d like to join my newsletter list, where I share healthified recipes, more video trainings on wellness and weight loss, and other tips and resources for you on your health journey, come on over! You’ll get an instant download of my favorite 3-day plant-based meal plan for losing body fat. It’s a great way to kick off some results or just get to experimenting with new recipes in the kitchen. Enjoy!

In good health,

Tara

Homemade coffee creamer and tea creamer (dairy free, gluten free, refined sugar free)

If you've ever been so inclined as to make your own coffee or tea creamer, then have I got a treat for you! :-) This recipe will let you have your coffee and your creamer too...AND feel even better about it! It’s a game-changer. And, you'll probably save a little money too.

Healthy Homemade Tea & Coffee Creamer

Ingredients:


2 cups non-dairy milk (coconut, hemp, pea, almond, cashew – your choice!)
2 pitted dates
Splash of pure vanilla
½ tsp cinnamon
(to make a mocha creamer, add 1-2 tbsp of raw cacao powder)


Directions:


1. Combine all the ingredients in a blender or food processor until well combined and smooth.

2. Taste and adjust flavorings.

3. Store in an airtight jar in the refrigerator for 2 weeks. Be sure to mix it well before each use!



In good health,
Tara