Cranberry Choco Delight

Cranberry Choco Delight

Here we go again! My favorite Thanksgiving dessert!

Luna Voda (Health&Life Coach and Dance-Fitness Instructor)

I shared this recipe with friends of mine and it was a great success! I hope you enjoy it as well.

 

Ingredients:

  • A cup of soaked almonds (have to be raw and unsalsted)
  • One medium avocado
  • Four-five pitted medjool dates (soaked overnight as well)
  • Two tablespoons of cacao
  • A half of cup of unsweetened coconut milk 
  • A cup of raw cranberries
  • Vanilla Extract
  • A pinch of cayenne (only if you want the spicy kick!)


Instructions: 

1) Place your pre-soaked almonds (for a minimum of 20 min) in your food processor and leave them to blend for about 10 min or until the almonds release their fat and start to form a buttery consistency.


2)Add the avocado, your coconut milk and the dates and blend by pulsing for about a minute.


3) Add the cranberries. You may also add a touch of stevia/monk fruit (or a handful of…

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A 5-Step Formula To Beat Procrastination And Get Things Done

A 5-Step Formula To Beat  Procrastination And Get Things Done

This is a Straightforward Guide How To Start & Finish Anything:

In 5 Effective Steps

S. Shoot for accountability

This is the most fundamental step of starting anything: a project, a career change, a personal transformation, even a new relationship.

We have to stay accountable that we are moving from wishful thinking to practical execution. Knowing what needs to get done is far different from doing it. Depending on your personality, staying accountable might mean different things. Some folks are innately more disciplined than others and can get away with merely adding a note on their calendar. If you feel hesitant to depend on other people to keep you accountable, do it yourself but be very strategic about it. 

For example: if you have been meaning to fix your car “forever”, adding a reminder on your phone that says “fix my car” is not helpful. Our brain does not follow ambiguous massages; it only follows clear instructions within a specific context.

A much more useful reminder would be “reminding myself to fix my car by Friday,” followed by a reminder “did I do it yet?” It is likely that you will feel quite uncomfortable if you don’t follow your own instructions. I mean, who else would take us seriously if we don`t keep our own word?!

T. Tune in to your “why”

Let’s move on to step two: finding your “why.” 

Whether you want to fix your car to prevent future damage, or you want to shed stubborn weight/change your job/travel more/learn a new language/etc, you can’t start without being clear on your “why.” 

I am sure you’ve encountered people who keep talking and talking about the vacation they wish to take or the healthier diet they are eager to adopt, without doing anything about it. Why? Because they are not clear on their why.  

To achieve clarity and solidify your motivation to s.t.a.r.t, take your journal, and answer these questions with your complete honesty and undivided attention. 

  •  1) My decision to start… (fill in the blank)
  •  2) By starting this…, I am looking to achieve…
  •  3) Starting this… is important to me because….
  •  4) Once I start…I am going to feel more

    (
    accomplished/disciplined/in shape/ choose the emotion that describes you best) in my life
  •  5) Starting this… is important to me because….
  •  6) If I don’t start right now, I will feel….

    (
    defeated/fearful/unfulfilled/far away from my goals/...choose the emotion that describes you best)

A. Aim for consistency

I know that you know that knowledge alone doesn’t equal behavior change.

Even after you have established accountability and are clear on your why, you still need to do it. Some projects get done in a day while others require our full commitment for an extended period of time. Before you start, decide what you want, then break it down to an attainable goal.  Instead of planning to remodel your entire home in one day, which sounds intimidating from the very beginning, make sure your goal is specific, measurable and achievable, realistic and time-bound. (read more here ).



Consistency equals discipline. 

R. Regain responsibility

Regaining responsibility stands for regaining control of your life. We are all human; we all experience days when procrastination seductively creeps in tempting us to give in. However, if you are committed to yourself, you regain your motivation much faster than if you were not responsible for your actions.

The power is in you; you just have to seize it.

T. Take action RIGHT NOW!

Whatever you would like to s.t.a.r.t, do it now. Write down your goal, call a friend, do a google search, order a book, talk to your spouse, go for a walk to clear your head, move your body, eat your veggies… Whatever it takes to get you started, do it. And do it now.

~ There is never a more in/convenient time than now. 

Just s.t.a.r.t.

Fall in love with yourself: create space for love by learning how to love and accept yourself unconditionally

Fall in love with yourself: create space for love by learning how to love and accept yourself unconditionally

As one of my favorite book characters, The Little Prince, says: ……”The most beautiful things in the world cannot be seen or touched, they are felt with the heart.”

Have you ever wondered if you can find the perfect partner for yourself? Have you ever been disappointed and left wondering if “good” men actually exist? Have you ever given your entire attention and devotion to someone who doesn`t reciprocate your affection and loyalty the way you deserve? Have you ever felt as if there is something “wrong” with you for not being able to find your perfect match?

The missing puzzle you have been looking for is called self-love. Nobody can love us the way we deserve if we don`t love and accept ourselves first.
Life is too short to settle for less than what you deserve!

Love comes from ourselves first. No one can love you unconditionally if you don’t love and accept yourself first. Self-respect is key.

Life is too short to fear being in love. Our heart wants what it wants: to give and receive love effortlessly.

And we don’t have to be in a romantic relationship to experience love. Love is everywhere around us and gets multiplied when we give it graciously: without holding back.

What we receive from others is a mirror of our relationship to our own hearts and bodies.

Our energy enters the room before we even start talking. 


When we bring love with us, wherever we go, love follows us in return.

~ Love is our divine birth right, and there is plenty of love for all of us.

Your coach,

Ana-Maria

find your mate online course

Free Resources

The resources you will find here are complimentary. There is no credit card involved, and my only request is that you spread the word and share this link with your friends. 🙂

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~ Ana-Maria (lunavoda@icloud.com)

How To Burn Fat By Resting

How To Burn Fat By Resting

Let’s talk about how to relax.

Why is this important? Among other fantastic benefits — when you are relaxed, you burn more fat.

When you’re stressed, you might do the opposite and hold the stubborn weight that doesn’t want to go away. According to case studies, when there is too much cortisol in our bodies (due to physiological or environmental stress), it often triggers fat accumulation.
While eating foods that are high in fiber, protein, and slow-releasing carbs can naturally increase our bodies’ ability to burn more fat, we can help the process significantly by merely slowing down.
When moving through life too fast, without taking enough breaks, we inevitably eat fast, which triggers a cortisol response, and diminishes our calorie-burning power.

Slowing down moves us from the fight-or-flight stress-state to the peaceful state of relaxation and inner calm.

Just by allowing yourself to relax more, you are likely to increase your metabolism and reach your fitness goals in a much more enjoyable way! 🙏🏼

Now it`s the perfect time to download my guide on chewing slowly: click here.

Not only that: the slower we eat, the faster we metabolize our food and the more sustained energy we have throughout the day.

The shortcut to turn off stress and activate a physiological relaxation response is conscious breathing. Conscious breathing simply means taking full deep breaths and holding them in for four counts before your exhale. Your nervous system will begin to calm down immediately.

You literally just have to breathe more deeply to switch on the parasympathetic nervous system. We have oxygen available to us 24/7, and it’s always available to use (thankfully!)

👇🏻👇🏻👇🏻
Here is an easy exercise you can try:

✔️ Write your top 3 stressors.
✔️Now create your top 3 relaxers.
✔️Ensure eating slowly and are chewing your food.
✔️One busier days, take some time to stretch, do gentle yoga, go for a walk, meditate, or take an Epsom salt bath/long shower.
✔️Initiate regular intimacy with someone you connect to on a deeper level.

Quality intimacy is, by far, one of the best stress relievers!

Regardless of what you choose to do – when in doubt, just take a break to breathe and relax.

dancer doing the splits
lunavoda.com
Sometimes the most productive thing you can DO is to do nothing at all, and recharge your batteries

What’s your take on this topic? Let me know!

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~ I am here for you if you have questions or comments,

Ana-Maria

Recognize Your Hunger Cues (Step-By-Step Guide)

Recognize Your Hunger Cues (Step-By-Step Guide)

Use these guidelines to learn how to honor your hunger and understand your fullness cues

If you want to build healthy habits around food, what you eat is only a tiny part of the big picture.

We also have to look at:

How do we “Honor Hunger”?

  • Tune into your internal signal that the body needs nourishment.
  • Recognize hunger – learn the signs.
  • Create an intuitive inner scale from 1-10.
    • 1 is just noticing hunger, 10 is starving
  • Start to plan for food when you are at a 2.

How do we “Honor Fullness”?

  • Create a fullness scale from 1-10.
    • 10 is stuffed, 1 is still starving
  • Aim for an 8 on the fullness scale – nourished and energized, satiated but not stuffed.

I suggest that your follow these guideline for at least 3 subsequent days and observe what happens!

~ Ana-Maria

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