2021, here we are!

Happy New Year!

2021 is here. Finally, right? But of course we won't get anything different by having the same habits.



If you're a list person like I am, you might already have a list of goals written down. Or maybe it's simply a word of the year. Maybe it's a certain feeling you're after ... gratitude / contentment. Regardless, if we take these intentions one step further we can set ourselves up for much better odds at accomplishing what we've set out to accomplish!



WATCH THIS 49-second video for more. :-)



Wishing you and your loved ones a very happy and healthy new year!



XO,
Tara



P.S. If you need help with your health / nutrition / fitness / healthy lifestyle goals, I'm here. It's exactly what I do and if you're willing to trust the process, I'm excited to help you finally get those lasting results you've been seeking for what seems like forever. No quick fixes. No 'diets'. No ridiculous restrictions, detox teas, or meal plans you must follow. Just a ridiculous amount of support, guidance, accountability... and a customized nutrition + fitness plan just for you.


Sound good? Are you willing and able to invest time and money into your health optimization? I can't imagine investing into anything better!! Our health, energy, moods, and productivity gained will help us achieve and enjoy every other aspect of life. But without health, it's tricky to find a work-around. Let's start where it matters MOST.


Here's some information about my 1-on-1, virtual coaching program (including before and afters and pricing).



IF you've read that and it all looks good, schedule your free call right here so we can chat and make sure it's the right fit.



2021 is the year you gain control back and feel vibrant and sexy! I mean, why not?!

All the free things!

Allllll the free things!

Oh hey there!



As we get ready to say goodbye to 2020 (wowza!) and hello to 2021, I wanted to make sure you were up-to-date on all the free resources I have available right now.



The New Year is usually when we have lofty plans. We collect resources. We vow to make every meal from scratch for the whole year. ;-P So I'd like to hook you up, of course. But please keep this in mind... slow and steady really does win the race. You may have experience trying to change everything up in a day only to be back in the same exact spot a year later. Does that sound familiar? I've done that too.



But this year it can be different. This year you can decide that you'll take a better approach. Maybe you'll hire a coach to walk you through and support your whole journey. Or maybe you'll do it by yourself! But either way, there are NO detoxes, cleanses, diets, workout programs, etc. that will be it.



Working on your habits, emotional / stress eating, confidence, keeping your word to yourself (yup, this is a skill to be practiced), motivation, expectations, and discipline is the foundation from which you build a new lifestyle. Skip this step and the 'new lifestyle' simply won't last or stick around, unfortunately. It's all about our brains and there's just no human way around that. ;-) If you need help, email me and let's chat. No strings attached EVER. Not my style. (Tara@TaraAllenHealth.com)



Ok, back to the free gifts!



Healthy Holiday Apps and Sides


20 Quarantine Recipes


Product Recommendations (This is a work-in-progress. I keep adding here so come back often.)


Low Glycemic Recipe E-Book


My instagram page (FULL of complete strength training workouts you can do from home)


My Facebook Group (so many extras in here -- weekly challenges, exclusive recipes, etc.)


And if you have read about my coaching program HERE and are interested, then you need to sign up for a FREE CALL RIGHT HERE so we can chat all about where you're headed.



Lots of love to you and your friends / family during this unique time.



XO,
Tara

Can you build breasts or a butt from exercise?

"Tara, can I build breasts and / or a butt from exercising?"

As soon as I received this question last week, I knew I needed to address it in a video as it's a big topic.



What's in our power? And what, exactly, can we do?



What's not in our power? And how do we make peace with that?



CHECK OUT MY ANSWER HERE.



XO,
Tara



P.S. I can't believe it's December 22nd already! If you haven't grabbed my copy of Smart Cookie: Healthified Holiday Desserts e-cookbook and would like to do some gluten-free, dairy-free baking and dessert-making between now and the New Year, GRAB IT NOW. It's only available for just over a week longer! Makes for a great last-minute gift idea, too. ;-)

December 2020 = LESS temptation

The year with less temptation.

Ahhhh..... the holiday season is in full effect. Remember when you thought you put on 10 pounds every holiday season because of all the parties and travel? Remember when you said your blood sugar and blood pressure fell victim to the hustle + bustle and lack of time at home?



Well this is likely the year with the LEAST amount of temptations. Less holiday parties. Less travel. More time at home. Less meals out. Less hosting.



So, what gives?



LET'S TALK ABOUT IT. The cool thing about us is that the more we learn and uncover about ourselves, the more power we have to make a change (if we want to).



Enjoy your Monday,
Tara

Sharing a coaching secret of mine today!

Sharing a secret layer to my coaching process with you today.

Why would I do that? Well, you're either a client of mine and I'm happy to share a little more insight into the inner workings of our work together... or you're not a client (yet?) and I think this one tip can help you make some great progress on your goals on your own!



CHECK OUT THIS VIDEO to find out more.



Questions? Hit 'reply' to this email and I will get back to you within a day or 2. :-)



Make it a great day,
Tara

Melatonin + Covid-19

What's the link between melatonin and Covid-19?

You may have noticed that in last week's newsletter, I shared a link to a video I did about nitric oxide during which I also discuss it's effect on Covid-19. You may have also noticed that by the time the newsletter landed in your inbox, my video was removed from YouTube. Censored. Taken down because of its holistic nature. And look, I (sort of) get it. People are spreading some crazy information and it's all they can try to do to stay on top of it. Unfortunately, that means some very HELPFUL information is being blocked as was the case with my video.



BUT .... the nitric oxide video lives on on Instagram, so here it is.



And my LATEST video is about melatonin, what the latest research says about it's connection to Covid, and 11 ways to naturally boost and optimize your own production of melatonin. All safe stuff, you guys. All about healthy lifestyle first and foremost. ;-) Here's the Instagram link to that video.


Please note: You likely have to have an instagram account in order to view these.


For the health of it,
Tara



P.S. Thanksgiving is TWO days away here in the U.S. If you're scrambling for ideas and could use some gluten + dairy free options ... many EASY choices ... my e-cookbook, Smart Cookie: Healthified Holiday Desserts is available for purchase and is an INSTANT download. So you could go from not knowing what you want to make to drooling over your dessert decision in about 30 seconds. ;-)

Thanksgiving is next week...

Thanksgiving is next week already!

If you're like me, you're still thinking about exactly what you want to make, bake, serve, or bring with you. If you would like LOTS of dessert options that are full of taste without any refined sugar, gluten, or dairy, GRAB MY E-COOKBOOK right now. It's an instant download which means all 42 of these mouth-watering recipes will be in your hands within a few seconds of purchase. There's a regular version and a printer-friendly version. While these recipes are designed to be devoured during the festive holiday season, I can promise you ... they are too good not to eat all year round. 

Smart Cookie: Healthified Holiday Desserts is available for a limited time. Have your cake ... and eat it too. ;-)

XO,
Tara

Promising holistic prevention + treatment of covid 19 (and other viruses + diseases)

It's been nicknamed, "The Miracle Molecule" for a reason....

Well, many reasons, actually. The reasons are that it helps prevent diabetes, insulin resistance, mood disorders, heart attacks, strokes, Alzheimers, and erectile dysfunction (yes, even in women -- that's really a thing).


And did I mention ... it's showing very promising results in clinical trials as an effective, low risk treatment option for Covid-19 (and other viruses like the flu).


The best news is that it's a molecule that our body already produces! Under the best conditions, we already have enough of it. But many people do not, and end up suffering the consequences.


IN THIS LIVE VIDEO I discussed 6 ways we can increase this miracle molecule (which is nitric oxide) through simple, healthy lifestyle upgrades. I know so many of us would LOVE to know there's something more we can do to be taking care of ourselves and our loved ones during this pandemic. PLEASE SHARE THIS INFORMATION with anyone you think could benefit from it.


In summary:

1) Eat a balanced diet with plenty of protein. L-arginine is an amino acid we can get more of through our food and is used to convert nitric oxide.

2) Eat more vegetables with nitrates: celery, spinach, arugula, beets, lettuce. These nitrates are healthy, (unlike the nitrates in processed meat like hot dogs and bacon) and provide the raw materials needed to make nitric oxide.

3) Exercise! When we move, we increase blood flow through our body. This blood flow improves the endothelial function (the cells that line the blood vessels) ... and that's important because these are the cells that make nitric oxide!

4) Eat / supplement with antioxidants such as Vitamin E, C, polyphenols, and glutathione. Nitric oxide is a pretty unstable molecule and these antioxidants help stabilize it more so it sticks around longer.

5) Consider ditching the mouthwash. Using mouthwash is associated with an increase in diabetes, insulin resistance, and cardiovascular disease. Why? Well just like commercials say, it kills 99.99% of bacteria. But just like the commercials DON'T say, that's not necessarily a good thing! Not all bacteria is bad and the ones that are 'good' have very important jobs in our body. Our mouths happen to house a very important bacteria that helps up produce nitric oxide. If you're killing that off with mouthwash, you're at quite the disadvantage. I can't tell you what to do, of course! Chat with your doctors, your dentist.... do your own research. But I am telling you that you may want to look into this.

6) Nasal breathing! Breathing in and out through your nose brings nitric oxide into your body. Breathing in and out through your mouth does not. Think about how you breathe during the day when you're awake and also at night while you sleep... are you a mouth-breather? What might you be able to do about that?



Hope these help! If you've read all the way here and are still more interested in your body composition goals, let me tell you this: nitric oxide helps with metabolism. An insufficiency causes insulin resistance and excess fat storage. So it's a win-win to consider the above strategies. If you want to see the video, here's the link again.

Are you eating enough protein at breakfast?

Protein needs at breakfast... are you hitting the target?

Check out this video from last week where I talk about exactly how much protein most of us need as a threshold to help build muscle, keep hunger and cravings at bay, and have sustained energy throughout the day.



This video was done live on Instagram the morning after the election here in the U.S., hence the pep talk up front. Regardless of where things are at when this email lands in your inbox (I pre-schedule these), please understand it's a principle that applies all of life. When we feel empowered by focusing on that which we CAN do, the things we don't have control over don't have strangle-hold. Do these other things (like an election) matter? OF COURSE they do! That's not what this is about. This is about moving forward with your life, your love, your purpose... no matter what.



XO,
Tara




P.S. Did you grab your copy of Smart Cookie: Healthified Holiday Dessert cookbook yet? It just came out on Friday and people are already making and loving the recipes! In case this is the first you're hearing about it, it's an e-cookbook (instant download) filled with 42 holiday dessert recipes ... all free of gluten, dairy, and refined sugar. Want to hear a little more about it? COME CHECK IT OUT.

Strawberry Chia Jam

Strawberry Chia Jam

Ingredients:

2 cups of strawberries

1 T raw honey

2 T chia seeds

Directions:

1. Trim the stems from the strawberries and cut in half. Place strawberries, honey and chia seeds in a blender or food processor and pulse until it reaches your preferred jam-consistency.

2. Transfer jam into a saucepan and place on the stove over medium heat. Stir until it begins to bubble. Reduce heat to low and let simmer for 10 to 15 minutes or until jam begins to thicken.

3. Remove from heat and pour into a mason jar. Let cool and then store in the fridge for up to 7 days. Freeze if using down the road. Enjoy!

Let the countdown begin!

THIS Friday, November 6th....

My healthy holiday dessert e-cookbook, Smart Cookie, will be released and I am sooooo excited to fill your homes with the smells and tastes and beauty of these festive treats!



What's unique about my cookbook?

• It is FULL of only dessert recipes (42 in total)

• All recipes are free of: gluten, dairy, and refined sugar

• It's an instant download which means within minutes of when you purchase it, you can pick which dessert you want to try first -- no waiting for shipping!

• You'll get 2 versions -- a pretty, picture-filled one and a more printer-friendly version with no pictures. Either one will print well, but you choose whether you wanna tear through your color ink for this book or not. ;-)

• You'll find ALL the festive tastes in this one book: chocolate, hazelnut, gingerbread, apple, pumpkin, cranberry, etc.

• Plenty of items to bake, but also stovetop, slow cooker, and no bake options!

What to do now? Hop on my email list and get excited. When this e-cookbook is available (on Friday), you'll receive another email from me with the direct link to purchase.



What's your favorite holiday dessert? Leave a comment here to let me know and I'll enter you into my drawing to win a free copy. Email responses will be pooled with social media responses and I will announce a winner on Friday (and contact you via email if you win)!


XO,
Tara



P.S. This HIIT and Core workout I shared recently on instagram ended up being my most 'popular' post to date. I figured I'd share it with you here in case you missed it. Make sure you read the caption about breath work while you're there.

Smart Cookie: Healthified Holiday Desserts Recipe E-Book

It's baaaaaaaaaack! (Well, almost)

If you've been hanging with me here for at least a year, than you might remember that last year I created a holiday-themed e-recipe book filled with DESSERTS. It's called Smart Cookie and contains 42 recipes that are free of gluten, dairy, and refined sugar. Some are baked goods, some are easy peasy no bake, and others use the crockpot or stove top. EVERY kind of nostalgic holiday flavor your heart (and mouth) desires like pumpkin, chocolate, cranberry, apple, gingerbread, cinnamon, hazelnut, etc.


This e-recipe book is an instant download. This means as soon as you purchase it, you get your very own link to download TWO copies -- the pretty one with all the mouth-watering pictures and the printer-friendly one in case you don't wanna use up all your printer's ink. ;-) 


It'll be $17 and available in a week and a half!! (Friday, November 6th). Mark your calendars and get ready to satisfy both your pull towards eating more real food.... aaaaaand your sweet tooth!


I'll send out an email with the link when it's available for purchase (so make sure you’re on the list!), and you can also grab that link on social and my website starting November 6th. 

XO,

Tara

Nutrition Plan vs. Meal Plan

Which one is better? Nutrition Plan or Meal Plan?

Well, it depends on how you define better.



I define better as something that is sustainable and allows you to live the lifestyle that makes you happy and makes you SHINE at the same time.



And if that's the case, then THIS VIDEO tells you exactly how I do it with my clients and why. 



They each have their place, but by in large, nutrition plans that teach you to honor your body, your health, and a flexible / delicious lifestyle is the one I stand by.



Questions? Ready to learn more? Email me and let’s chat! Tara@TaraAllenHealth.com



XO,
Tara

Are the days of Intermittent Fasting over?

If you've skipped some of the headlines lately, you might think that's the case.



But wait! There's more! ;-)



CHECK OUT MY LATEST VIDEO BELOW where I talk about the study that has been referenced in every newspaper and magazine recently and what it tells us. I also share why intermittent fasting CAN be a tool for weight loss and why sometimes it's completely ineffective. 


And if you're interested in more than weight loss / fat loss... if health + longevity is your jam (like it is mine), make sure you stay 'til the end where I talk about IF in the context of overall health and wellness.



Happy Fasting!


XO,
Tara

How to run away from your goals

Some of us say we have certain goals, but don't actually know what it might entail to achieve said goals.



Some of us want what we want... while being comfortable the whole time and having an otherwise 'easy' life.



And others.... others do it differently. People who are successful at reaching their goals understand what it will take and they're willing to put in the work, even when no one is watching.



CHECK OUT THIS WEEK'S VIDEO for more about how most people end up inadvertently running away from their goals and how you can do exactly the opposite to finally make progress on yours.



XO,
Tara



P.S. Have you decided to end 2020 with some positivity? Maybe you are looking to get a bit leaner and healthier? Maybe you'd like to stop feeling so out of control around food and cravings? Maybe you want to finally commit to a home-based exercise program customized just for YOU.


And maybe you want ALL OF THE ABOVE (yeah....dream big!)



Did you know this is what I do for a living? I help all different kinds of people get from where they are right now to where they want to go. How? Through very targeted nutrition (never restrictive and always with room for FUN foods + drinks), a customized workout routine that can be followed from anywhere, and lots and lots of COACHING to get through the obstacles that derail most people -- time management, meal prep ideas, motivation, emotional eating, and lack of confidence that can make us feel less-than. If you've ever been curious about my 1-on-1 coaching program or would like to see details like the cost and some client before + afters, check it out! 

If you're having some guilt thinking about investing into your health, consider this: My top priorities are family, health, and career. When I do a quick audit of my calendar and finances, these 3 priorities are VERY much reflected as such. Is health a priority of yours as well? Does your calendar and budgeting reflect this yet? If not, it may be time to reconsider whether or not it's a true priority.


Whether you and I ever end up working together or not, I look forward to the day when you email me back and tell me you've moved your health to a top 3 priority spot. I know you deserve it. And I know you're here to love others for a long time and do great things ... that deserves your health as well!


If you'd like to chat about how you can be well on your way towards your goals long before we pop the bubbly and say au revoir to 2020, you can sign up for a free call so we can  make sure it's the right fit before moving forward. :-)

Fat Loss and Instant Gratification

Instant gratification...

We all want it. Our brain SEEKS it out. And yet, we're barking up the wrong tree when it comes to fat loss.

The answer isn't NOT to look for instant gratification on your fat loss / health journey. The answer also is not to look for instant gratification where the science tells us it's simply not possible.

So where SHOULD we be seeking out instant gratification?

LET ME TELL YOU!

Any questions? I'm a comment away. ;-) Happy Monday, you guys!

XO,
Tara

Saving money NOW so you can stay on top of the priority list

Money is tight for many people right now…

...and yet, more than ever we are reminded that we need to take our health into our own hands! We cannot wait for insurance companies to catch up with true health care, unfortunately. The time is now!


How are my longest clients managing to continue to pay me monthly for our important nutrition, fitness, and health coaching work during this current financial crisis?


I was curious. So I asked them. :-)


And the responses were pretty awesome! Maybe you have been looking for a sign that it's time to take the next step towards feeling INCREDIBLE and vibrant and fit and sexy. Maybe you've felt some guilt (as we do sometimes) about how to make room for a coach like me in your budget.


Or maybe it's just not in the cards for you and I to ever work together but you'd like to hear a few ideas about saving money in 2020 anyway!


Whatever the reasons that pique your interest, CHECK OUT THE VIDEO RIGHT HERE.


And if you think you're worth the $157 / month for a year so that you can feel fabulous and healthy indefinitely, here are the details of my customized, virtual (yay) coaching program. Simply hit reply to this email if you'd like to schedule a (free) time to chat some more.


XO,
Tara

P.S. Attn: MOMS…

I was recently interviewed for this piece about motherhood lessons. "Inner Beauty" is where you can find my response, but check out the whole article. It's such a beautifully written, thoughtful article.
Link: https://circlearound.com/post/15-moms-share-what-motherhood-has-taught-them

Nut-free healthy snacks for kids

Nut-free healthy snack ideas for kids...

...that also happen to be free of gluten + dairy!



SHARING TODAY a few of the snacks the kids have been having at school so far this year. They help fill them up without making their blood sugar spike and crash... so these are some good ideas for adults too. ;-)



Are you a snacker or prefer to stick to your 3 meals?



Happy Tuesday,
Tara

Low insulin vs. calorie deficit for fat loss...

Low insulin vs. calorie deficit for fat loss...

Which one is actually more effective?



You might be surprised to learn that one does seem to matter a lot more than the other to achieve your fat loss goals. CHECK OUT THIS QUICK (3 min.) VIDEO to hear more.



What questions do you have about your goals? Leave a comment and I'll be happy to help. :-)


Happy Tuesday,
Tara

You're not stuck because you're UNDEReating

You're not in starvation mode.

Look, it sounds good, right? If we don't eat enough our body holds onto every last morsel of food and we go into starvation mode -- unable to lose anymore body fat.



But it's simply not true. 


Due to the society we live in, it's quite a blow to our ego to admit to ourselves that we are overeating. It feels much more gentle to say you're undereating and that's stopping your progress. But I think the bigger blow to our egos come when we are chasing the same goals year after year without seeing progress.


If I locked myself in the basement for a week with no food, I wouldn't weigh the same. I'd have lost quite a bit of weight! Some of it would be water weight, some fat, and some muscle due to the rapid nature of the weight loss.


You can certainly down-regulate your metabolism by undereating, but not enough to stop seeing progress. What's more likely is that your body requires less fuel than you think it does... or on average, you're overeating or eating to maintain your body just as it is now without reaching those fat loss goals. This is VERY common with 'weekday dieters'... the ones that hardly eat anything Monday through Friday and then overdue it on the weekends so much so that they have negated any kind of deficit they had been in.


CHECK OUT THIS VIDEO for more and then reach out to me if you have any questions. I'm here and I'd love to help. you. :-)



Happy Tuesday,
Tara