Van De Pol Wellness

Every mistake you make is a valuable lesson gained.

Not everyone likes eating veggies. If you're one of them, what you can do is try sneaking veggies into your recipes. Here's a carrot muffin recipe that even kids will enjoy.

Ingredients
1 1/2 cups carrot cooked and puréed/mashed
2 eggs
1/2 cup butter, melted
1 1/4 cup all-purpose flour
2 tsp. baking powder
1 tsp. cinnamon

Preparation:
1. Pre-heat oven to 350º F.
2. Place carrot purée in a large bowl. Add eggs and butter/oil.
3. Beat these wet ingredients together with a hand-held be**er. The batter should become smooth.
3. Add the flour, baking powder, and cinnamon.
4. Beat for a further 30-60 seconds to make a well-mixed batter.
5. Portion into a lined muffin tin.
6. Bake for 15 minutes. Cool and serve.

Milk and other dairy products, leafy green vegetables, canned salmon, and sardines are some of the best sources of calcium you need to build strong bones.

Here are 7 somewhat surprising sources of calcium:

1. Kale - One cup of cooked kale packs 177 mg of calcium, while one raw cup delivers 53 mg.
2. Bok Choy - Also known as Chinese cabbage, 1 cup of raw bok choy contains 74 mg of calcium, while one cooked cup offers 158 mg.
3. Broccoli - One cup of chopped raw broccoli packs 43 mg of calcium. You get almost twice the calcium when you cook it.
4. Sesame seeds - Just two tablespoons (1 oz) of toasted sesame seeds packs 280 mg of calcium.
5. Chia seeds - An ounce of chia seeds delivers 179 mg of calcium.
6. Almonds - One serving or roughly 1/4 cup of almonds packs 100 mg of calcium
7. Orange juice - One cup of orange juice delivers roughly 350 mg of calcium, vitamin C, vitamin A, and even potassium.

Too busy to go to the gym?

All you need is 10 minutes and dumbbells to work all major muscles in your body.

Pick dumbbells that match your fitness level (say 5–15 lbs in each hand). Hold the weights up near your ears and do squats or lunges. Follow each squat by pressing the weight to the ceiling. Repeat. This exercise works all major muscles in your body.

Avocados contain very little sugar and plenty of nutrients. A 100 g of avocado contains 2.07 mg of vitamin E, and 10 mg of vitamin C, making it a healthy addition to many meals and snacks. Avocado also contains more potassium than bananas.

How do you handle distractions while working from home?

Your Sunday reminder to take care of yourself.

Collagen supplements may come in different forms but collagen powder for me is the easiest one to take. You can add it to your coffee or shake, and even to your favorite snack recipe just like this appetizing high protein yogurt parfait.

Ingredients:
1 cup yogurt of choice
2 scoops of collagen powder
¼ cup granola
¼ cup of fresh berries or fruit of choice
Honey or date syrup for drizzling

Instructions:
Stir together yogurt and collagen.
Serve in a bowl or cup and top with granola, fruit, and drizzle.

There's a lot of buzz on the internet these days about collagen. But what exactly is collagen?

Collagen is our body's most abundant protein, making up about 30%. It's the main component of cartilage, tendons,🦴bone, and skin. Collagen is present in healthy skin, hair, nails, and joints.

Collagen is especially known for its beauty and anti-aging benefits that's why it's become popular in supplements and beauty products.

Want to charge up pre- or post-workout? Then this plate is for you!

Eat bananas pre-workout for a burst of energy. Fiber in apples will keep you full for a long period of time. Healthy fats in avocados slow down digestion which makes it an ideal post-workout meal.

Too busy to go to the gym? No worries, I got you covered!

Here are quick 10-minute workouts for busy people:

• Burpee stairs. Run up a flight of stairs, do five to ten burpees, then run back down the stairs. Repeat this 3-4 times.

• Jump rope. Fewer exercises increase your heart rate as fast as jumping rope. Pick a pace that works for you, but try to increase the speed as you go and throughout the weeks.

• Push-ups. Do as many push-ups as you can for 30 seconds and then stop and rest for 20 seconds. Keep this going for 10 minutes.

• Jumping Jacks and squats. 3 sets, each comprising of 20 jumping jacks and 10 squats will help you get a quick and effective workout

• Weights. Pick dumbbells that match your fitness level (say 5–15 lbs in each hand). Hold the weights up near your ears and do squats or lunges. Follow each squat by pressing the weight to the ceiling. Repeat. This exercise works all major muscles in your body.

1. Wheat germ
2. Almonds
3. Sunflower seeds
4. Avocado
5. Peanuts and peanut butter
6. Atlantic salmon
7. Red bell peppers

Have you tried this energy-boosting drink?

1 packet Summer Peach Energizing Tea
1 packet Triple Defense Boost
8 oz water (flat or sparkling)

Can simply be stirred or blended. Garnish with fresh fruits.

Getting out of bed can sometimes feel impossible. Adding these foods to your breakfast can give you the energy boost you need to power through your day.

1. Eggs
2. Bananas
3. Chia seeds
4. Cottage cheese
5. Avocados
6. Yogurt
7. Fruit and nut butter

Do you often feel drained, exhausted, or just plain tired?

What you may not realize is that what you eat and drink plays a crucial role in sustaining your energy and fighting fatigue.

It all starts with a good diet. Try to eat fresh and raw fruits and vegetables daily and make sure you consume enough protein.

Reduce intake of sugar and saturated fats and avoid foods that genetically raise your blood sugar and make you more insulin resistant.

What do you like best about working from home?

One of the ways to power up your chances of achieving your goals is by creating a vivid vision of what you want.

The dream future you have in mind.

Dream boards also known as vision or future boards are a powerful tool for helping you visualize your dream future and they have the power to change your life.

By creating a collection of pictures, of what you want and then focusing your conscious and subconscious mind on it regularly, you can shape your future.

Slow Cooker Chicken Creole

Ingredients:
4 skinless, boneless chicken breast halves
salt and pepper to taste
Creole-style seasoning to taste
1 (14.5 ounces) can stewed tomatoes, with liquid
1 stalk celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 onion, diced
1 (4 ounces) can mushroom, drained
1 fresh jalapeno pepper, seeded and chopped

Directions:
1. Place chicken breasts in the slow cooker. Season with salt, pepper, and Creole-style seasoning to taste. Stir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms, and jalapeno pepper.
2. Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.

You can also make a spicy version of this recipe or add shrimp or sausages. Enjoy!

Looking for a quick cardio workout?

Few exercises increase your heart rate as fast as jumping rope. Pick a pace that works for you, but try to increase the speed as you go and throughout the weeks.

Immune function declines with age, poor nutrition, too much stress, not enough sleep and exercise, exposure to toxins, and airborne pollutants. Develop these 5 healthy habits to help boost your immune system.

Last week I had one of those days.

A day where I was…
In flow.
Fully aligned.
High vibe.
Surrendering.

I know this energy. I love this energy.

It’s the energy I felt during my morning Zoom with an incredible group of women who are new to my world, but who I already admire and adore. That same energy stayed as I went to lunch with a client who became a friend, and instead of feeling guilty I enjoyed every minute of catching up. As we finished lunch, I opened up my fortune and read, “Money will come to you when you are doing the right thing.”

When I returned from lunch, I got an unexpected text that led to another person signing up for our next retreat.

This is what it feels like when you stop pushing. When you stop using your mind to try and make it all happen. When you relax into ease and flow. When you surrender.

If you’re curious about what life would look and feel like when you live from a place of surrender, join us for our FREE 3-day Step Into Surrender Journey, March 15-17, from 12-1 p.m. CST. Link to register in the comments.

Do you need an energy boost?

Here are a few tips to get your energy up and power through the day.

1. Grab a snack. Try foods that boost your energy like eggs, bananas, apples, oranges, almonds, spinach, and yogurt
2. Drink lots of water or grab a zero-calorie energy drink
3. Do some light exercise
4. Go for a walk
5. Connect with a friend

Vitamin E is a powerful antioxidant that fights free radicals and inflammation, thereby naturally slowing cellular aging.

Vitamin E benefits likewise include balancing cholesterol, repairing damaged skin, thickening hair, balancing hormones, improving vision, and enhancing endurance and muscle strength.

There are several ways to start an online business. You could do freelance work online, be an amazon reseller, an affiliate marketer, or a distributor in the networking industry.

All of these have pros and cons but I recommend being a distributor in the networking industry. Here are a few reasons why:

1. Low cost to get started
2. Small learning curve
3. Product research and development is handled by the supplier
4. Shipping and fulfillment are handled by the supplier
5. You can earn supplemental income
6. You get to meet and work with some great people
7. Most companies have great incentive plans

1. Don't eat by the TV - You'll save almost 300 calories daily
2. Pace around - Fidgeting burns 200+ calories a day
3. Use salad plates - You eat 20% less off small dishes
4. Get more sleep - Poor sleep spurs junk food cravings
5. Skip mocha lattes - Coffee drinks can pack 700 calories
6. Beware of salad extras - Pick cheese or nuts, not both

Want your smoothie to be extra healthy?

Add spinach!

Spinach is among the best sources of vitamin K, nitric oxide precursors and folate.

Complicated as it is, the brain is also pretty simple when it comes to its needs. Just like every organ in the body, it requires the right nutrition to maintain optimum health.

Start with what you eat. Stock up on good oils such as Omega 3s found in salmon, trout, and mackerel, as well as antioxidant-rich foods like berries, flaxseed oil, and dark green veggies. Also, eat lots of blueberries.

Eating smart means:

1. Maintaining healthy blood sugar levels
2. Reducing sugar and processed food intake
3. Increase intake of vitamins B6 and B12, Omega-3 fatty acids, CoQ10, and vitamin E

1. An aging population
2. Increased awareness
3. E-commerce
4. A shift to holistic health and wellness
5. Concerns about immunity

Because of today’s more educated customers and health-oriented marketplace, a massive shift in the consumer behavior can be seen and is expected to continue in the next decade or so.

This shift is creating what is now known as the wellness revolution.

The wellness revolution is not a fad or a short-term trend. It is a new and infinite need infusing itself into the way we eat, exercise, sleep, work, save, age, and almost every other aspect of our lives.

And yet, we are only at the beginning of the public consciousness of this growing need—because most people still aren’t aware of how simple choices affect their wellness.

If you want to learn about wellness solutions and an opportunity to help more people live a healthy lifestyle, send me a message, and let's chat.

Feeling stressed? Dance it out!

Dancing doesn't only get you in a good mood, it also burns calories, and it's good for your heart too!

Because a healthy mind is just as important as a healthy body, do these simple steps to improve your child's mental health.

1. Switch to whole foods
2. Reduce/eliminate artificial foods, sweeteners, additives
3. Pack lunch, not school lunch
4. Water instead of juice boxes
5. Healthy snacks
6. Clean, non-toxic environment
7. Get the kids outside
8. Encourage sports
9. Reduce media
10. Increase family and social connections

If your toddler is like most tots, she probably is a picky eater. It is often a phase that most toddlers and young kids go through and eventually outgrow.

Still, you may be worried your kids may be missing out on vitamins and nutrients and are contemplating giving them supplements. However, there are several factors you need to consider when choosing a supplement specifically for young kids.

1. Dosage - Multis usually contain low doses of vitamins and minerals. Look for a brand that has as many of the crucial vitamins/minerals. Also, make sure that you get age and weight-appropriate vitamins for your kids.

2. Bioavailability - This refers to how much of the values stated are actually absorbed by the body.

3. Taste - The supplement's nutrient content and efficacy won't do your child any good if they refuse to take it. Make sure to avoid artificial flavors

4. Form - A lot of kids have trouble swallowing large pills. That's why children's supplements usually come in gummy or liquid form. The problem is, gummies are often full of artificial ingredients.

5. Purity of ingredients - Most children's brands are full of added sugars, artificial flavors, colorings, and fillers. Choose a brand that uses natural sweeteners like erythritol and xylitol that contain fewer calories and carbohydrates than sugar. Also, choose a brand that uses natural colorings in their products.

Now more than ever, people are realizing the value of good health. This is creating a massive shift in consumer behavior that will continue in the next decade and beyond.

So how big is the wellness market?

The Global Health and Wellness market is 4.5 trillion and Is projected to grow at 5.9% annually through 2026 and beyond.

Entrepreneurs that target this market will have the wind at their backs for years to come as the Health and Wellness industry is predicted to grow over the next 50 years.

One of the best things about my home-based mobile business is that I don't dread going to work on Mondays! ;)

Mondays, for me, is a fresh start - a new week means new opportunities. Here's to a great week ahead!