Celia Au Health & Wellness

Tomorrow is the first blank page
of a 365 page book.
Write a good one.

Stress wreaks havoc on your body - that’s a big statement!

Stress increases your risk for illness and depletes your immune system. It can also distract you from being able to live in the moment and truly enjoy life.

Here are a few ways to help you deal with stress… during the holidays and anytime!

🌞 Add joy to one area of your home.
Find one (or more) things that bring you joy and comfort and make sure you add it to your day - and take the time to enjoy it!

👨‍👩‍👧‍👧 Practice gratitude and abundance.
Allow yourself to feel grateful, embrace change, think BIG, stay positive, and believe that there is “plenty to go around”.

✨ Say positive affirmations
Affirmations are a simple and proven way to rewire our brains.
Much like exercise feeds our bodies, affirmations feed our brain positivity.

Here are a couple of affirmations to try this holiday season:
“𝘛𝘰𝘥𝘢𝘺, 𝘐 𝘢𝘮 𝘦𝘹𝘤𝘪𝘵𝘦𝘥 𝘢𝘯𝘥 𝘧𝘶𝘭𝘭 𝘰𝘧 𝘫𝘰𝘺.”
“𝘐 𝘢𝘮 𝘣𝘭𝘦𝘴𝘴𝘦𝘥 𝘸𝘪𝘵𝘩 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘵𝘢𝘭𝘦𝘯𝘵𝘴 𝘵𝘩𝘢𝘵 𝘐 𝘸𝘪𝘭𝘭 𝘶𝘴𝘦 𝘵𝘰𝘥𝘢𝘺.”
“𝘔𝘺 𝘣𝘰𝘥𝘺 𝘪𝘴 𝘩𝘦𝘢𝘭𝘵𝘩𝘺, 𝘮𝘺 𝘮𝘪𝘯𝘥 𝘪𝘴 𝘴𝘵𝘳𝘰𝘯𝘨, 𝘢𝘯𝘥 𝘮𝘺 𝘴𝘰𝘶𝘭 𝘪𝘴 𝘤𝘰𝘯𝘵𝘦𝘯𝘵.”

🛌 Get enough sleep.
The type of sleep most apt to calm and reset our anxious brain is deep sleep. Try to get at least 8 hours of sleep a night!

Which one will you try today?

Small is the New Big

It’s almost the new year, which means that it is almost that time to make new year goals!

One trap that so many of us fall into when NYE rolls around is thinking that we need these HUGE new goals each year. But the truth is: sometimes small and mighty goals can take you much farther!

Setting small, lifestyle goals allows you to practice and achieve a goal every day - and that is encouraging! I challenge you to consider these 5 smaller, lifestyle goals.

✔ Prioritize self-care.
We may not all have the resources to pamper ourselves regularly - but self-care doesn’t have to be indulgent. Get enough sleep, work out, eat healthy, drink lots of water, and take a little quiet time to check in with yourself and your emotions.

✔ Maintain a morning routine.
The most successful people on the planet share one trait: a morning routine. The morning offers peace and quiet when the rest of your household is asleep. Create a morning routine that includes time to enjoy the start of your day and time to be productive towards your work or home to-do list.

✔ Add some padding to your emergency funds.
The number one stressor is money. And nothing is more stressful than an unexpected, emergency cost. Make a habit to tuck away a little extra each month

✔ Spend less time online.
Take a break from scrolling. Limit the amount of your free time that you spend on the internet. Make it a conscious goal to spend less time online and more time being present in your life and in your relationships.

✔ Make time to connect with others.
Having meaningful connections with other people increases your well-being and can extend your lifespan.

What smaller goals will you make for 2022?

If you haven't been taking advantage of all you can stock up on in the bulk aisle, now is the perfect time to stock your pantry.

Get your mason jars ready (or grab a new pack on your weekly grocery run), and get ready to stock your pantry with some pantry staples.

Here are some items I like to stock up on in the bulk aisle:
oats
beans
quinoa
seeds
popcorn kernels
nuts

Anything you'd add to this list?

Merry Christmas!!!

Here's a great simple festive simmering pot you can make this morning.

For an inviting and festive aroma, place your citrus peels in a simmering pot of water along with cinnamon sticks, cloves, cranberries, star anise, or fresh ginger.

Let it simmer in your slow cooker or on the stove for a house filled with all of your favorite winter scents.

I love preparing this when I host. It really creates a festive atmosphere and is great to remove any fishy cooking odours too!

Happy Holidays and may you be surrounded by loved ones!
xoxo C

Toasting, gathering, and hosting!

Here are three simple hosting hacks to save you time this holiday season.

✨ Bust out the crockpots.
Crockpots (or slow cookers) are a hosting LIFESAVER.
The internet provides endless easy, creative, healthy crockpot recipes. Choose a recipe that allows you to create your main course in the crockpot.
If you have more than one crockpot (or can borrow from a friend), you can make the sides in them too! This way you can prep/cook hours before anyone even arrives at your home and can spend more time mingling and greeting guests during the party.
Because the crockpot will keep your food warm, this also takes the pressure off of perfect timing. (BONUS TIP: Set up a buffet-style food table so that guests can serve themselves and opt for easy prep side dishes as well so that your whole spread is already prepared before the party starts!)

✨ Redefine fancy and festive by opting for beautiful, holiday paper products.
Clean-up after hosting a group can be a nightmare. Save yourself the stress by opting for pretty, festive paper plates and napkins. Many stores have started selling high-quality, recycled and beautifully designed paperware for the holidays. Making it possible to skip the nice dishes and still have a beautifully set table!

✨ It doesn’t have to be perfect.
Sounds simple and obvious. But this hack is often the hardest! We get so caught up in wanting to create the picture-perfect gathering - that we sometimes miss the actual joy.
When we gather to celebrate the holidays, it’s not the perfectly set table or the insta-worthy decor that warms our hearts. It’s the love and appreciation of spending time with the people valuable to us that matters most.
Remind yourself of that the next time the pie crust gets a little burnt or you forget that one ingredient at the store.

What’s your favorite thing about hosting for the holidays? I shared mine below!

Have you found your perfect equation for relaxation?

One thing I often see as a coach is clients who think doing something simple is relaxing. For example, since they're just slowly folding laundry as they chat on the phone, it seems relaxing as opposed to mowing the grass.

While this logic makes sense, the focus we need to bring to relaxation is recharging our batteries. Do you feel renewed and rejuvenated after doing xyz?

Go into this week with that in mind. Think about some things that truly renew your energy, and make sure to add those things into your schedule for the week ahead.

Homemade gifts are excellent to give neighbours, teachers, co-workers, and other acquaintances you have in your life.

Pair that with giving them something they can use, and you have a winner.

Infused oils are something you can easily make, package, and give these people in your life. You can find glass bottles on Amazon, and pick up your ingredients on your next grocery run.

Here's an example for a simple infused oil recipe:
Garlic Infused Olive Oil
1 cup extra virgin olive oil
1 head garlic, peeled, rinsed, dried.

Warm oil in a small saucepan and over low heat. Once the oil begins to slowly bubble, add garlic cloves and cook for approximately 4-6 minutes. Stir often and watch to make sure the garlic doesn't burn. Strain garlic cloves out of oil and place in an air-tight bottle.

For a fresh, low-carb, healthy lunch with a crunch, try an open-faced stuffed bell pepper with your favourite sandwich ingredients.

The variety is endless, and it's a great alternative to your typical sandwich.

I am going to break down the nutrition labels of 3 popular holiday dishes and beverages... and share some healthier options and ideas.

🍽 Green Bean Casserole
The recipe includes Campbell's® Cream of Mushroom Soup, green beans, milk, soy sauce, and french fried onions -- baked in a casserole.
Opting for fresh green beans is an easy swap. You could even make your own mushroom soup by sauteing mushrooms and creating a base with chicken broth, milk, and even yogurt. There are plenty of recipes ideas online.

🧉 Eggnog
The literal meaning of eggnog is "egg inside a small cup." The rich beverage comes in a variety of ways (low-fat, soy, non-alcoholic) but the traditional recipes contain eggs, sugar, heavy cream, whole milk, spices, and some sort of alcohol.

Given the ingredients, eggnog is high in calories, fat, and added sugar, coming in at around 350 calories and 19 g of fat per cup.

The drink is traditionally rich and sweet but you can lighten it up by substituting lower-fat milk for the heavy cream or maple syrup for the sugar… or just drink a smaller cup!

🕎 Latkes
A traditional part of Hanukkah celebrations, latkes are small potato pancakes fried in oil.
Aside from frying the pancake in oil, it is essentially made up of just potatoes, onions, eggs, flour, and spices - not a high vitamin or mineral count, but fairly healthy overall.
You could opt for coconut oil instead of vegetable oil, use oat flour and rolled oats instead of regular flour, and even throw in some flaxseed for an additional healthy punch!

Tis The Season To Get Outside And Take A Walk

Studies show that exercise significantly decreases in the winter, especially during December. Colder weather keeps more folks inside and hectic holiday schedules make finding time to work out a challenge.

I get it. I love snuggling up under a warm blanket with a hot cup of cocoa on a cold, snowy day. Who doesn’t?

While it is certainly tempting to stay comfy and cozy inside - your body will thank you for bundling up and taking a brisk walk outside.

Walking for 30 minutes each day is the perfect winter exercise regime. (And if you can’t fit in a walk every day, you can still reap the benefits by walking a few days a week!)

Studies show that one walk outside each day can:

❄ Increase heart and lung health.
❄ Reduce body fat.
❄ Increase muscle tone and endurance.
❄ Prevent muscle and joint stiffness.
❄ Lower depression.
❄ Improve balance.
❄ Strengthen bones.

So put your hot drink in a to-go cup, bundle up, grab the dog leash, invite your kids or friends and make it a social event, and get walking!

My online Yoga/Movement classes are all about finding easy ways to incorporate exercise into your daily life. Comment below if you would like to join us and stay active, healthy, and happy this winter!

No recipes are off-limits, even if you subscribe to specific eating habits such as vegan, pescatarian, paleo, etc.

When you look at all recipes as able to be modified to meet your requirements, the options become endless.

Keep some of these simple modifications in mind:

If you need a recipe to be meatless, replace it with beans, tofu, tempeh, portobello, or cauliflower.

If you need a recipe to be dairy-free, replace it with a dairy-free alternative.

If you need a recipe to be gluten-free, replace it with a gluten-free grain option or cauliflower rice.

Health benefits of sweet potatoes.

> Great source of fiber
> Packed with antioxidants
> Beta Carotene improves eye health
> Low glycemic index food

One of the most simple ways you can transform your health is to eat more plants.

No matter what else is on your plate, fill half of your plate with plants, and you'll notice a difference quite rapidly.

You can add wilted greens to your breakfast plate, a side salad with your lunch, and a roasted veggie alongside your dinner.

Do these simple suggestions, and you've successfully and easily made half of each meal plant-based and nutrient-dense.

Movement vs. Exercise

Society focuses so much on exercise – but MOVEMENT as a way of life is even more important.

Our bodies were meant to move. Our bodies need to move to function.

The ideal number of steps per day is 10,000, yet the average adult only walks between 3,000 and 4,000 steps per day.

There is a term called “NEAT Movement” which means: Non-Exercise Associated Thermogenesis.

Some examples of NEAT movements are​ gardening, walking, fidgeting, arm circles, and free play.

NEAT movement reduces cortisol production and influences hormones, which naturally influences everything from stress to energy to strength gains and workout quality. It is the biggest component of metabolism that is changeable.

Ask yourself: How can I get my body more involved with this? When you start living a life that is more movement-based, you start seeing opportunities all around you!

Below are a few ways to add MORE movement to your day:
🌞 Squatting while folding laundry
🌞 Calf raises while brushing your teeth
🌞 Taking movement breaks every hour that you're at your desk or in your car
🌞 Sitting on the floor to eat dinner instead of at the table
🌞 Stirring the sauté pan with your opposite hand
🌞 Take the stairs whenever you can

How can you add a little extra movement to your day today?

Need some help? Drop me a comment below.

If you struggle to get a good night's sleep, you know how detrimental it can be to your wellbeing.

Sleep is a requirement for good physical and mental health, and luckily, there are some things we can try to help us drift off to sleep every night.

You may have tried melatonin, but have you tried magnesium?

Magnesium can help ease anxiety, leaving us with a calm feeling that makes it easier to fall asleep. If you struggle with sleep quality, ask your medical provider if they think trying magnesium will benefit you.

What's been the most beneficial and effective treatment to helping you sleep well?

Apple Pancake
Serves 1
Ingredients:
✔ ¼ cup oat flour
✔ ¼ teaspoon baking powder
✔ ¼ teaspoon cinnamon
✔ ¼ cup milk
✔ ¼ teaspoon vanilla extract
✔ 1 egg
✔ ½ apple, cored and sliced thin
✔ 1 tablespoon butter, for sauteing apples

Preparation:
Melt butter in a 6 inch skillet. Arrange apple slices in a pan, and cover. Let cook over medium low heat for 2-3 minutes.
In the meantime, make the batter. In a medium sized bowl, stir the oat flour, baking powder and cinnamon together to combine.

Add the milk, vanilla extract, and egg and whisk together to make a smooth batter.

Uncover skillet and pour the batter over the apples. Cover and cook over medium low for about 10 minutes.

Carefully flip the pancake by using a spatula to detach the bottom side. Let cook uncovered for 3-4 minutes.

Serve immediately with a drizzle of maple syrup.

You can even make these ahead of time ad warm them up in the oven. Make the Holiday mornings simple and stress free!

If you are anything like me - this season’s colder weather and shorter days can often leave you feeling more fatigued, sad, and unmotivated.

Try these 4 strategies to help beat the winter blues and boost your mood:

❄ Maintain a consistent sleep routine.
When your circadian rhythm is disrupted, your cortisol rhythms and hormone production are also impacted. Try going to bed at a consistent time each day, don’t use electronics in your bedroom, follow a simple bedtime routine, sleep in a cool and dark room, and expose yourself to light as soon as you wake up!

❄ Eat foods that can help boost your mood.
Eating protein at the start of your day can enhance your mood and prevent sugar and carb cravings later in the day. Consume foods high in vitamin D like fatty fish, yogurt, milk, and orange juice throughout the day.

❄ Do some type of physical activity every day.
Studies show that moving your body daily can help boost your mood, decrease symptoms of depression, and reduce stress levels. Bonus if you can get some physical activity outside! Spending just 10 minutes outside each day can make a notable impact on your level of energy and mood.

❄ Hang out with your people.
Human contact and socialization are important for our mental health. Loneliness and isolation tend to increase the effects of the winter blues. Find time each week to catch up with the people you love.

What helps you stay motivated to maintain a healthy lifestyle and be active during the winter months? Comment your helpful tips below!

Winter is approaching, and it's time to pull out your soup/stew recipes.

There's something so comforting about enjoying a warm bowl of soup on a cold winter day. Wouldn't you agree?

As autumn comes to a close each year, I like to reevaluate my soup recipe pile and add some new ones to the mix.

I also like to prepare a few freezer bags filled with ingredients that I can easily dump into a slow cooker on a busy day. I use whatever left over veggies I didn't consume from the week that may go bad.

What's a great soup recipe you love?

These make a snack more fun and inviting.

Once you core your apple and scoop out the inside, place your warm oatmeal in your apple bowl and top with any desired toppings. You can even put this in the oven to warm the apple bowl, as well.

I can imagine having this on a cold wintery morning.

Wellness Through Winter

The winter months are known for being cold and flu season, which is why it's imperative to ramp up your efforts going into those vulnerable months.

Here are some ways to be mindful of your immune system this season:

1. Get rest. Aim for at least 7 hours each night.
2. Stay hydrated. Drink at least half of your body weight in ounces of water per day.
3. Vitamin C, D. Keep your levels up year-round, but especially this time of year!
4. Ginger shots. These are easy to make at home and are a great way to start your day.
5. Elderberry syrup. This is easy to make yourself, or you can purchase it at your health food store.

What ways do you revive up your wellness for winter?

Do you have you herbs you use all the time in all your meals?

Have you ever considered drying your own herbs to use in your recipes? Making your own herb blends is a great way to personalize your cooking experience, and it's also a thoughtful, simple gift to give neighbors for the holidays.

To dry your fresh herbs, bundle small batches with string and hang upside down in a dark and dry area of your home, such as a basement, pantry, or closet.

This will take seven or so days, but they will be ready when they're dry and brittle. Break your dried herbs and store them in a storage container.

Ever buy a bunch of bananas and within 2 days they all ripen and you're left with overly rip bannanas before you can consume them?

Wrap your banana stems with plastic wrap to keep your bananas from spoiling. This will help to contain the gas bananas emit when they are ripening, which will slow the process.

Vegetarian vs. Vegan vs. Flexitarian

This past summer, Forbes came out with a “Best Diets of 2021” list.

The Mediterranean Diet held the top ranking spot because of its “ “harmonic combination” of antioxidants and anti-inflammatory properties.”

And the Flexitarian Diet, aka the “semi-vegetarian” diet, came in at number two.

A flexitarian diet is a perfect combination for those who enjoy a juicy steak now and then but want to reap the health benefits of a plant-based diet.

Flexitarians are semi-vegetarian, meaning their diet is largely plant-based but occasionally includes meat.
Vegans eat no animal products at all - which means no eggs, dairy, or anything that uses any part of an animal (an example is gelatin).
Vegetarians do not eat red meat, poultry, or fish, but they do eat animal products such as eggs, dairy, and honey.

If you think a flexitarian diet may be right for you, here are a few tips.

🍊 Eat lots of fruits, vegetables, and whole grains.
🌿 Increase your beans and legumes so that you get enough protein in your diet.
🍽 Let the meat play a supporting role in your meals and make plant-based foods the focus.

What do you think... would a flexitarian diet work for you?
Would love to hear your comments!