OH, YEAAHH! *Healthy* Kool Aid!

Summer means increasing your water intake. I often liven up boring water; avoiding sugar filled sports drinks and artificial water flavor enhancers, with an herbal infused sun tea.

Today, I stopped by my local food co-op and picked up a loose leaf, fruit blend tea in bulk to try!

This one contains Red Raspberry Leaf, Hibiscus, Orange & Lemon Peel, Rose Hips, and Lemongrass.

I swear it takes me back to my youth – chugging a glass of Kool-Aid after running thru the sprinkler all day..


To Your Health!

~V

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Happy International Day of Yoga

How did you celebrate International Day of Yoga?

My community offered free yoga classes all day at the pedestrian bridge overlooking the Wabash River today.

I was so happy to greet the morning, sharing Sun Salutations with others.

To Your Health!

~V

My Mom Always Told Me to “Eat Your Vegetables.” sooo….

I wrapped them in Steak!

I’m always intimidated by those popular cooking videos on social media, but this weekend, I pulled one off!


In a Teriyaki marinated Flank steak, I wrapped sliced Red pepper, Zucchini, Red onion, Carrot, and Asparagus secured with toothpicks and grilled 

about 5-7 minutes each side, brushing on the leftover marinade for a glazed finish.

You can find the full recipe HERE.

To Your Health!

~V

bal·ance 

bal·ance 

a condition in which different elements are equal or in the correct proportions.

I teach health and wellbeing using the concept of ‘Primary Food’ – *the food that feeds our soul as being our true path to health and wellbeing – how the Quality of our relationships, Career satisfaction, Daily movement & fitness, and Sense of spirituality; feeling connected to nature, community, etc.. truly effects our overall wellness.

That’s why I created my 1,2,3, Vitality – Three months to health, wellness, and vitality program.
In 6 sessions we will navigate the contradictory world of health and nutrition, giving you a clear plan for simple and do-able practices to support your wellbeing and healthy lifestyle. 

You can read the program details HERE

And, in the meantime, get daily inspiration on my Instagram page.
To Your Health!

~V

Breaking News: Yoga Cure All

My love USED to roll his eyes at me when my answer to every ailment was “Yoga” (that, or Coconut Oil)

‘How can yoga “fix” depression, anxiety, fear and grief, and also claim to manage chronic pain, heart disease, digestion, or even epilepsy? How is that possible?’
Turns out, there’s science to back up those claims.

THIS Article  by Kristy Manuel, the director of Yoga Fit’s900-hour HealthCare program explains the impact a regular yoga routine can have to help us find relief from chronic stress and even disease. 

To Your Health!

~V

victoriapardue.com

Most popular yoga pose also one of the healthiest


Downward Facing Dog  is one of the most commonly practiced and probably most recognizable yoga postures around. I bet that when most people think of ‘yoga,’ this pose  comes to mind 2nd to Tree Pose.

This pose has so many health benefits when done properly and consistently


the most noticeable being: Stronger hands, wrists, low-back, hamstrings, calves and Achilles tendon. Decrease in back pain by strengthening the entire back and shoulder area.
To Your Health!

~V

http://www.victoriapardue.com

It’s All About ME! *Self Care * Tips To Take It Beyond Mothers Day

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How much time do you set aside for self care? While studying to become a Holistic Health Coach at the Institute for Integrative Nutrition ,self care was one of the first topics we discussed. Yes, even before we went into the details of nutrition, fitness and more.

I’m dedicated to being mindful of Primary Food as part of my lifestyle, which focuses on Quality Relationships, Physical Activity, Career Satifaction, and a Spiritual Practice as core elements to overall wellbeing. All four equal self care.

What’s self care, you ask? To me, it means taking the time to do things that are good for your body, mind and spirit. Because, it’s true, if you’re not happy & healthy on the inside, you are definitely not going to be happy & healthy on the outside. It’s just how it works!

Some of My Favorite Ways to Practice Self Care

Deep Breathing, Meditation, Prayer

Set aside a quiet space, and time in your day where you can sit in silence and tune inward. Deep breathing and focused concentration slow down the brain waves and make them more organized. This helps us to have presence, peace of mind and a practice of gratitude. If giving thanks is part of your practice, your inner light will shine!!

Sleep, Sleep, and more Sleep!

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Eat Nutrient Rich Foods

This does not mean adhering to a strict or unchanging “diet”. It means eating in a conscious, simple way that is also more broadly varied. Try experimenting with fresh and colorful fruits and vegetables for a feel-good, clean meal.
The foods you eat become your blood, affecting the quality of your cells, tissues, organs, and your mind

Hydration

It’s no surprise that drinking enough water affects your health. Backache, headache, fatigue, and digestive problems are all linked to dehydration. Understanding the significance of proper hydration will help to advance your health.

Move Your Body

Involve your whole body. Ditch the gym and exercise outside in the fresh air whenever possible. Stretching and deep breathing are vital for health.Walking, swimming, bicycling, and gardening are excellent.Meditative exercises such as yoga or tai chi are both gentle and effective.

Spend Your Time and Energy with Supportive People

Limit and cut toxic relations. Explore forgiveness. If something is not working, it’s time to change directions. One of the biggest lessons I learned was that trying to make something happen is counterproductive. A rejection is just a re-direction in life. Whether that is a job or relationship or anything for that matter, something even better is on the way. Believe that, and surround yourself with others who do too!
When I make loved and trusted ones a priority, I deepen my ability to surrender and let go of things/people that my heart isn’t aligned with. Spending time with positive people allows you to give and receive *vital for wellbeing!

Loving Touch,Massage,Orgasm

That’s right, I said it! I mean it too. You know that old adage, an apple a day?Well it applies here too. As long as you feel safe, empowered, loved, respected, and sexy. Besides increasing a strong body/mind/spirit connection, we benefit from touch, massage, loving connections, and especially orgasm on the physical, spiritual and emotional level.
Every loving couple should enjoy the rejuvenating effect of sensuality and sexuality – all of which affects marriage, commitment,emotions, diet,career,and social life etc…
Those who want cookies and ice cream all too often may be craving a different type of sweetness. We can eat an awful lot of green leafy veggies and not get anywhere near the healing effects that come from having great sex!

Use A Health Coach

Why could you benefit from a Health Coach? Making changes necessary to support your health can be a challenge – making them last can be even more difficult.
I work with busy men, women and families to achieve and/or advance health and wellbeing goals by providing do-able practices. I’m here to energize, promote, and council you to reach and maintain meaningful changes in diet and lifestyle.
Visit my Contact/Services page

I also recommend reading this article Why Self Care Isn’t Selfish to get more comfortable with idea of self care.

Ahhhh, simplicity! Give your body what it wants – Good Food, Good Water, Good Air, Good Exercise, Respect and Love.

To Your Health!
~V

Check Mark On My Gratitude List! I’ll Be A Guest On The Radio Program, *The Morning News With Danan Whiddon*

Victoria Pardue to guest speak on The Morning News with Danan Whiddon.
Victoria Pardue to guest speak on The Morning News with Danan Whiddon.

Hear me live on this Sunday, April 6th! I’m guest speaking on The Morning News with Danan Whiddon
I’ll discuss Gratitude, What’s a Health Coach, and my approach to health and wellness.

Plus the show will also include; Common Core Complaints – an interview With Jackie Thames, and 7 Foods You Need Stay Sharp After 40.
It’ll be a great show all around – Thanks for listening!

~V

*Roadmap to Health and Happiness* Tips from an Integrative Nutrition Ambassador!

As an Integrative Nutrition Ambassador and training Health Coach, I know my stuff. But it takes more than knowing my stuff to reach my own health and wellness goals. Despite the cliché, I put in effort and make conscious choices to maintain the best health of my life. I achieve success thru sensible physical activity and meeting realistic goals.

Diets don’t work!

Eating well and physical activity does. Approach health as a lifestyle (change), not a diet. Unless you plan to be on a diet for the rest of your life, you’re just going to go back to your former way of eating and likely gain back any weight you’ve lost. Eating whole, nutritious foods has to become a daily habit.
All calories are NOT created equal, and thinking you’ll maintain health simply by counting them or cutting them will likely leave you hungry, irritable, malnourished and not much healthier than you were when you started. Eating more fresh, raw- foods is a great way to increase your immune function, feel satisfied, add variety, and supercharge your health.
Crap is crap, no matter how many calories are involved. Calories from nutrient-rich foods versus nutritionally-bunk ones from processed or refined sugars and carbs will have different effects on the body. Healthy, nutrient-rich foods help maintain stable blood sugar levels, minimize cravings, while your brain signals your belly that it’s full. Nutrient-poor foods will have the opposite effect, causing hormonal havoc, spiking insulin, setting off cravings, dulling satiety signals and encouraging overeating. In other words: nutrient rich foods help keep weight in check naturally, no counting required.

Find good FOOD, and find what works for you.

Everyone is different and it might take a little trial and error to figure out what’s best for you. If you’re aiming to lose weight, never skip meals. I eat a fiber-rich breakfast like oatmeal with seeds, fruit and nuts. I drink lots of water throughout the day, cook broth-based soups and stews that are loaded with veggies, and eat all my dinners accompanied with loads of salad and vegetables. I limit or avoid, dairy, refined sugar, alcohol, and processed foods, but don’t deny myself, especially if it’s a couple homemade chocolate chip cookies for a treat.
A few ways I’ve made more fresh, raw foods a habit:
I focus on adding more raw vegetables and fruits – crowding out processed and refined foods -, rather than an all-or-nothing approach. I’ll be honest here — I don’t follow or even recommend a 100 percent raw diet. Balance is a beautiful thing, and you’ll still be vibrantly healthy if you eat lots of fresh, preferably organic, fruits and vegetables (say, up to 50 percent of your daily diet) along with healthfully cooked whole foods.
By far the easiest way to incorporate more vegetables and fruits into your daily routine is to keep them on hand, making healthy snacks, fruits, and vegetables a staple in the fridge. You’d be surprised how easy it is to whip up a snack – I can peel an orange faster than I can heat up pizza rolls! And again, it’s not all-or-nothing. You can pair an apple with nut butter or berries with yogurt. At our house, we love relish trays with a thick dip I blend(er) up using cottage cheese and seasoning. I also always serve avocado slices along side home cooked Curry, Cajun, or Mexican meals – adds a creamy texture while providing a healthy fat.
I drink a green smoothie everyday. Yes, this means kale. Otherwise, you can successfully add spinach to any green smoothie no matter what kind of blender you own. Try the following smoothie for breakfast: 2 cups mango, one banana, 2 cups spinach, and a little water or orange juice. Even picky kids will enjoy this recipe!

Get professional help, and not just with a nutritionist.

In the end, the best way to lose and maintain weight is to get healthy. You cannot sidestep nature. This means eating real food, moving your body regularly, getting adequate amounts of sleep, and finding ways to manage stress.
However, keep in mind that you don’t have to make all of these changes overnight! It’s a process. Just keep adding and eating more fresh and raw foods, finding healthy recipes you enjoy, and some gentle exercise.
You don’t need to do it alone and you can get invaluable assistance from a health coach, therapist, or personal trainer.
Check out my Integrative Nutrition Health Coach services on the Contact/ Services pages on this blog.
I’d love to work with you personally!

A *FREE* guide of the type of services I’ll offer is available by following the Integrative Nutrition Six Month Roadmap to Health and Happiness link (below).

You’re worth it, and your health is important, so don’t skimp! You’ll enjoy higher and higher levels of health and vitality!

To Your Health!
~V

SPRING!! What better way to embrace the energy of the season than with healthful, light, and delicious salads?

Institute for Integrative Nutrition - Spring Salad Recipe Guide -

Ahh… spring, a refreshing time of year when our bodies naturally yearn towards cleansing and renewal. This is an incredible time for transition, growth, and renewed focus on personal wellness. With fresh, seasonal produce emerging locally, it’s also the perfect opportunity to gently cleanse from the heavier foods of winter and lighten ourselves up, inside and out.

Detoxifying through your diet doesn’t have to mean going hungry or even sacrificing your favorite foods; it can be as simple as just adding more healthy salads to your daily meals.

What better way to embrace the energy of the season than with healthful, light, and delicious salads?

Institute for Integrative Nutrition Spring Salads Recipe Guide is the perfect resource to inspire renewed energy, positive mood, and a balanced immune system.

Click below – The guide includes;
•18 delicious salad recipes submitted by IIN students and graduates.
•Tips for creating your own perfect salad, and preserving fresh ingredients.



Use the IIN Spring Salad Recipe Guide as an inspiration for a 3-5 day cleanse, or simply incorporate more salad recipes into your existing diet. Either way, your body will thank you.

To Your Health!

~V