Tuesday, December 9, 2014

What to Eat?

I often have a hard time deciding what to eat. I'll reach for something conveniently packaged and realize that I could get more nutrients from something equally convenient, that is not packaged. Here are a great quick list of healthy foods for you!

P.S. Dr. Joel Fuhram has a great book called Eat to Live. It is wonderful! 

Happy Holidays!

I can't believe Christmas is just around the corner. During this busy time of year it's easy to get wrapped up in to-do list. Take time to remember to breathe every day, drink lots of water, hydrate your skin to combat the dry winter months and enjoy every moment of this magical season! 

Monday, October 6, 2014

The Feeling of Tired

"I'm tired." Do you hear this a lot? I know I say it a lot. Probably more than I should. I throw this phrase around like confetti. Why? If we're not tired in this day and age, then clearly we're not doing enough. Don't get me wrong, sometimes I feel so tired I think I can barely make it through the day and I'm actually tired and it's not all in my head. At the end of the day, most of the time, I crawl into bed thankful for it because it feels so good to rest my head on a pillow. But, on the days when I'm not "tired," it often feels like, "oh no," did I do enough?

My teacher says this all the time. We live in the society where being stressed out, depressed and tired is normal. As he points this out, I begin to notice this concept more and more. Why is it so normal to be tired? Why is it so normal to not feel good? Why is it normal to not be happy?

Perhaps it's because we are comfortable with being tired. It actually keeps us from doing enjoyable, nourishing activities. Then, if we find ourselves doing nourish activity we might feel like we should be working, or doing something else. Sometimes we're tired from having "too much fun." So where is the balance?

The truth is at some point or another we are all tired. The perspective is in how we look at it. When we're tired from work, we can balance it with something like eating nourishing food, playing with the dog, taking a yoga class, going for a run and being grateful for the moments when we work, and grateful for the moments when we're not working and get to unwind. When we have a lot of social activities, travel, people to see, etc., sometimes that in itself can be so exhausting I would rather be working, however I think maybe being grateful for the moments when our hearts are full and we're tired because we feel needed, loved and supported is something to be grateful for. Tired can be the best feeling in the world, or it can be a feeling that plagues us day in and day out.

The thing is we need to save the "I'm tired" for when we're really good and tired. Whether it's after those long runs, a good day with your kids, a productive day at work, being tired when you're really good and tired is a wonderful thing. So when we're tired, we say thank you. When we are constantly tired we need to look at how we live our lives and if it's healthful and helpful. I'm guilty as anyone to throw in the "I'm tired." But maybe we can shift our perspective, into a new way of viewing the feeling of tired.

When you're good and tired: rest.
When you're feeling constantly tired: rest, but give yourself some extra love and care. Take a bath! Eat some nourishing food. Watch a movie and give yourself permission to relax.
When you're feeling restored, energized and replenished: be grateful, put it to good use but don't feel like you have to go make yourself exhausted all over again.

Take care of yourself and enjoy! 

via Manolos to Asolos

Tuesday, September 23, 2014


Let go of perfection. Do the best you can. Work hard. Be kind. Love. Smile. Let go. Forgive. Have compassion. Take time to breathe. Be grateful. Love others. Drink water. Get outside. Walk. Play. Enjoy!

Thursday, September 18, 2014

Let's Talk Protein

How much do you actually need and how much is actually in the food we eat?

When you hear the word you probably think of meat? But guess what? Broccoli also has protein. Yep! When it comes to plant vs. animal protein this is where it gets a little tricky. For the most part, I will say that we don't need as much protein as we think, however, it is a very important part of our every day diet. My favorite sources for protein are nuts, seeds, almond butter, tempeh, red meat and quinoa. Those are my top five. Chicken is also a great source of protein but the benefits you receive from red meat as far as nourishing your red blood cells, iron and helping to repair your muscles is so important. If you are a vegetarian, there are excellent sources of plant based proteins that contain iron.

It is best to try to be as well rounded as possible when choosing your protein sources. A little at every meal is great!

Adding almonds on top of a spinach salad is a great way to incorporate good protein + iron. For breakfast you can put some almond butter on top of a piece of toast or an apple. For dinner perhaps have a chicken breast or a couple of slices of steak. You don't have to eat the whole thing in one sitting! Save some for lunch!

The goal is to try to be as well-rounded as possible. Incorporating veggies, whole grains and fruits are also very important items to remember and don't forget the water!! 

What's for Dinner?

Recipe from Oh She Glows

15-Minute Creamy Avocado Pasta

Vegan, gluten-free, nut-free, refined sugar-free, soy-free
Creamy, thick, and rich with lots of garlic flavour and a hint of lemon. This is my newest favourite pasta dish. The avocado works wonderfully in this recipe to create a sauce so creamy and thick, you will think there is cream hiding in there. Inspired by My Recipe.org


  • 9 ounces (255 g) uncooked pasta (use gluten-free, if desired)
  • 1 to 2 small cloves garlic, to taste
  • 1/4 cup fresh basil leaves, plus more for serving
  • 1-2 tablespoons fresh lemon juice, to taste
  • 1 tablespoon extra-virgin olive oil
  • 1 ripe medium avocado, pitted
  • 1/4 to 1/2 teaspoon (1 to 2 mL) fine-grain sea salt
  • Freshly ground black pepper, to taste
  • Lemon zest, for serving


  1. Bring a large pot of salted water to a boil. Cook the pasta according to the instructions on the package.
  2. While the pasta cooks, make the sauce: In a food processor, combine the garlic and basil and pulse to mince.
  3. Add the lemon juice, oil, avocado flesh, and 1 tablespoon (15  mL) water and process until smooth, stopping to scrape down the bowl as needed. If the sauce is too thick, add another 1 tablespoon (15 mL) water. Season with salt and pepper to taste.
  4. Drain the pasta and place it back in the pot. Add the avocado sauce and stir until combined. You can gently rewarm the pasta if it has cooled slightly, or simply serve it at room temperature.
  5. Top with lemon zest, pepper, and fresh basil leaves, if desired.
Tips: Because avocados oxidize quickly after you slice them, this sauce is best served immediately. If you do have leftover sauce, transfer it to an airtight container and refrigerate for up to 1 day.
For a grain-free version, serve this avocado sauce with spiralized or julienned zucchini or on a bed of spaghetti squash.

Read more: http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/#ixzz3DfuYZPzW

Tuesday, September 16, 2014

How Much Water Do We Need To Drink?

This is a question I find myself asking a lot. How much water do I need to drink to stay efficiently hydrated?

Well the answer is about 3 liters. 2 is good, but if you can get 3 down you will feel just how important water is to our bodies. Your skin will be better, less wrinkles, less headaches, over all the answer for most of our ailments is to simply drink more water. So when in doubt, put down the diet coke, the iced tea, grab yourself a liter and drink it! 

Tuesday, August 19, 2014

I was thinking of posting a wonderful soup recipe that I love, but with it still being summer, I thought I would take some time to talk about juice.

Not the orange juice you may or may not have had this morning, but some that is equally good and perhaps even a little better for you. I promise! I am talking cold-pressed juice and it doesn't matter what location you are in, from Fort Smith to NWA there are plenty of great companies serving it up.

In Fort Smith you have Carrot Dirt which is owned by Brandon and Jessica Parker. They are awesome and the juices will not disappoint. We love the Watermelon, Kale Bro and the Carrot, Apple, Beet juice. You can also get fresh smoothies and snacks!

Here is a link to check them out: Carrot Dirt

In NWA, you have Native Nectar which serves up really wonderful recipes. I love everything from their nut milks to juices! Both serve as great breakfast items or an afternoon "energy boost."

You also have Berry Natural, which has great juices and serves up smoothies, as well as Ozark Natural Foods.

Go check them out!

Thursday, August 14, 2014

Green Report:Tips for Healthy Living

Healthy Eating for Detoxifying the Body

Looking for a fresh start? The website Brit + Co. has a wonderful post with recipes to help out.

Some quick detox foods to remember:
1. Apples
2. Brussel sprouts
3. Beets
4. Spinach
5. Olive oil
6. Lemons
7. Green Tea
8. Garlic
9. Flax Seeds
10. Limes
11. Pineapple
12. Basil
13. Artichokes
14. Carrots
15. Grapefruit
16. Raw onions
17. Cabbage
18. Blueberries
19. Parsley
20. Cinnamon

For really wonderful recipes for a healthy mind and body, click HERE.

Monday, June 16, 2014

Committing to Yourself

Nothing is ever easy when it's worth it. Can we all agree? This goes with everything... jobs, relationships, family and the list goes on. When it comes to committing to your health, this road is also not the easiest one, but it is absolutely worth it. The benefits alone in sleep, the way you feel, frame of mind and general outlook on life will change. However, this in no way happens over night. It is important to above all be patient with yourself. Don't beat yourself up for the cookie you had, and certainly don't fret if you haven't made your goal in steps today. The most important thing you can do when it comes to changing habits is to be gentle with yourself and cultivate a mindset around awareness.

Noticing how you feel when you do certain things, such as eat certain foods, and get the right amount of sleep is perhaps one of the most important things we can do when it comes to our health. Noticing how you feel when making those choices is also valuable. It's easy to grab the cookie or go for the glass of wine after a long day, what might be a little more challenging but all the more worth it is to get up and go to that yoga class, or take a 10 minute walk just to simply slow down and breathe.

Not everything has to be accomplished all at once. This journey is one of baby steps. Give yourself permission to be kind to yourself. Be proud of yourself right now and make the choice to commit to your own well being.

"I'm not telling you it's going to be easy, I'm telling you it's going to be worth it."

A Company that Supports

Hi all, this is a blog to help everyone here in the Zero Mountain family to feel as supported as possible when it comes to health and wellness. We understand that optimal health is as important as anything else when it comes to living a life of happiness and fulfillment. Making this a priority is a commitment every single day, to yourself, to love yourself enough to take care of your vital body, heart, mind and soul. This blog is simply an outlet for recipes, articles on health and wellness, sleep, yoga, and other forms of exercise, etc.

If you ever have any questions feel free to email sarahnicolerumsey@gmail.com

Let's get started!