March 2016 archive

Drink up! The Feel Good Shamrock Shake by Carina Sohaili

the-feel-good-shamrock-shake

Drink yourself beautiful…

Life is too short for deprivation. You should be able to have your cake and eat it to. In this case, have your SHAKE and drink it too. It is quite simple really. When you start eating better, you start feeling better. I put together the perfect energizing breakfast blend or 3PM pick me up to prevent hanger (hunger-anger) and overeating later on. I have used my favorite ingredients in the shake specifically to keep you more full for a longer amount of time, give you lasting energy without the crash and curb unhealthy cravings. Not to mention, reduce stress, increase feel good hormones AND get your skin glowing (you can check out my most recent television appearance for more smart snacking options in the video section of my site). Yes, it all sounds too good to be true. Try it and then let me know how you feel.

Carina’s Dark Chocolate Mint Shamrock Shake:

  • 1 tablespoon of unsweetened cacoa powder (Trader Joe’s brand is great) or 1 tablespoon of dark chocolate chips (I love Lily’s).
  • 1 cup of plain non-fat Greek yogurt (I love Chobani) OR a frozen banana (if you are dairy free)
  • 1/3 cup of unsweetened vanilla almond milk
  • ¼ tablespoon of mint extract
  • 4 tablespoons of stevia
  • ¼ cup of sliced avocado
  • 1 cup of ice

Blend together and enjoy. Everyone is different. If you like a sweeter flavor then go for the frozen banana instead of the Greek yogurt. If the cacoa powder is too strong for you then try dark chocolate chips. Make sure the cacoa powder is non-processed to get the best health benefits. (More information and dark chocolate health tools can be found in my piece here.) Get creative and find a healthy formula that tastes good and works for you.

Quick tip: if you are on the run or at work (because that is life) simply do a little planning in advance. Blend together the night before and put your sassy shamrock shake in a container for the next morning. It will take ten minutes tops. Just like any muscle, the more you practice planning the easier it gets.

My tips on how to be healthy at your desk were recently featured in the Huffington Post, you can find them here.

A bit of nutrition while you drink because I just cannot resist:

  1. INDULGE & GO DARK! Dark Chocolate triggers the release of “feel good” hormones in your brain. The same “feel good” hormones that get released after you do physical activity or when you are falling in love. For more health benefits of dark chocolate and two of my easy “no brainer” recipes check out my piece here or my Creamy Dark Chocolate Ice Cream video tutorial here. If you are a fan of mud muffins you can check out my healthy dark chocolate mud muffin recipe featured in Entrepreneur Magazine.
  2. Greek Yogurt has double the amount of protein than normal yogurt, healthy bacteria for digestion as well as immunity and calcium for bone health. Check out my energizing ranch dip video here using Greek Yogurt or my Stress Reducing Avocado Pasta video here.
  3. AMAZING AVOCADO (I am a huge fan of healthy fats)! Avocados are packed with heart healthy monounsaturated fats. These fats have been proven to reduce stress as well as increase post-meal satisfaction levels. Moreover, avocados contain plant protein to keep you more full for a longer amount of time, give you lasting energy and curb unhealthy cravings. Avocados also contain Vitamin-E. Vitamin-E fights off damaging free radicals that contribute to aging. Vitamin-E also gives your skin an overall smoother tone, which will help reduce fine lines and those pesky crows feet around your eyes. Need some skin clearing snacks? Check out my Satisfying Beauty Bites here, or Skin Clearing French Fry Video Tutorial here.

More information on my Custom Eat Yourself Gorgeous programs can be found here

If you need simple steps to change old habits, check out my piece here

As always, focus on progress, not perfection and DO YOU. Focus on your goals, instead of comparing yourself to others because that is all that matters.

*A cause that is very dear to my heart is the National Multiple Sclerosis Society. I have formed a team in honor of my grandmother, Dr. Lailee Bakhtiar, who passed away after a 21 year battle with the disease. You can sign up and learn more about my team here.

Love always,

Carina

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Start Spring with Simple Steps to Change by Carina Sohaili

Most people know how to make the right choices, but have trouble implementing that change. What is holding you back from being the best version of yourself? Habits are a comfort. It is very easy to get stuck in a routine and pattern – especially if you have been doing it over and over again for years. If you are ready to change here are some steps to help:

  1. Write down your bad habits, how they make you feel, why you want to change and then put it on your mirror or fridge.
  2. Replace your unproductive habits and patterns with new positive ones.
  3. If you give into your habit, write down how it makes you feel afterwards. The next time you are tempted to give into your unproductive pattern force yourself to read the note first.
  4. Be realistic and do not try to do everything all at once. Change is very hard, especially when patterns are deeply engrained. Choose one small goal to focus on that seems manageable.
  5. Be consistent and slowly you will see that everything will get easier the more you stick to your goal. Whether it’s having a goal to go to the market on Sunday so you have healthy food for the week, or having three cups of coffee instead of four. Everything counts – be proud of your work.
  6. Be aware of your environment, bad habit “triggers” and enlist someone to hold you accountable if you feel it is necessary.
  7. It’s okay to stumble and frankly you should at first. No one is perfect, and perfection is not realistic. It is important to not give up every time you make a mistake or give into an old habit. At least you are being proactive and trying to make a change. That should be your focus. You are human, not a robot who can automatically change with the hit of a switch.

We all have bad habits (including myself). We all have an urge to give into quick fix solutions to satisfy immediate needs. This is human nature. Recognize your bad habits, why they are holding you back and replace them with positive ones. From over doing it on coffee, to ordering takeout every day at lunch and hitting snooze instead of waking up thirty minutes early to get a sweat session in. Taking care of yourself (mentally and physically) is the best tool for success professionally and in your personal life. The more you practice positive habits, the easier they will get.

You can find more of my simple tips recently published in The Huffington Post. Everything boils down to daily patterns, habits and small, consistent changes over time.

 Remember to have compassion for yourself, always.

More information about my Custom Programs can be found here.

Love,

Carina

*A cause that is very dear to my heart is the National Multiple Sclerosis Society. I have formed a team in honor of my grandmother, Dr. Lailee Bakhtiar, who passed away after a 21 year battle with the disease. I invite everyone in the greater Los Angeles area to join me April 17th for the 2016 MS Walk. It is free to join. You can sign up and learn more about my team here.

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