Oatmeal Raisin Cookie Smoothie

Happy New Year’s Eve! What are your plans for tonight? I can’t believe it, but we are actually going out down town Portland tonight. I’m more of a stay-at-home and make a bunch of good food on New Year’s Eve type of girl. However, Blake doesn’t get to see his friends from high school very much and a bunch of them are getting together in Portland tonight. It will be fun to go out and we’re going to go watch a girl from our high school’s band preform down town. I already picked out my sequin minidress to wear. I call it my “New Year’s” dress because it’s the only night of the year that I’d actually wear it.

I wanted to share my new favorite breakfast smoothie recipe with you. I swear it tastes exactly like a oatmeal raisin cookie is a smoothie form!

Oatmeal Raisin Cookie Smoothie

Serves 1

1 scoop vanilla protein powder of choice

1 frozen banana

few dashes of cinnamon

2 Tablespoons oats (quick cook or whole, it doesn’t matter)

1 Tablespoon raisins

1/2 – 1 Tablespoon nut butter (I used Artisiana Cashew Butter)

4 drops vanilla stevia (I used NuNaturals brand)

1-2 ice cubes

6-8 ounces unsweetened vanilla almond milk

drop or two of butter extract (optional)

Place all of the ingredients in a high powered blender and blend for about a minute.

I really liked Mastin’s post today on thedailylove.com. As much as I think it’s important to plan ahead and envision an amazing year full of goals and achievements, I think it’s equally important to reflect back on how much you’ve grown and learned this past year. Please take a moment to read his post and think about how far you’ve come this year.

I recognize that this year I have become little more understanding and forgiving of myself and others. I began to accept my weaknesses. I have shifted from a more fearful mindset into a more loving way of looking at my life. I have learned to have faith and trust that everything WILL work out the way that it’s supposed to, even if it seems scary. I am grateful for my health, my relationships with others and my opportunity to connect with others in person and through this blog.

This blog has been a space for me to preform some personal growth and hopefully offer inspiration and support to others trying to lead a healthy lifestyle. There is no ONE perfect way to live a healthy, balanced life, but rather a journey of learning what works and doesn’t work for each one of us. I’m thankful that I have had the opportunity to write out my thoughts, goals and passions here on this blog. I’m thankful to each reader who has taken the time to read what I write or to try out one of my recipes.

I believe that 2012 will be a year of huge personal and societal growth. Let’s reflect back on 2011 and think about how to make 2012 an even better, more exciting year filled with love.

Have fun tonight and please remember to be safe. Do not get behind the wheel if you have been drinking or get in a vehicle with a driver who has been drinking. Let’s celebrate responsibly.

If you are joining me in the January Cleanse/Weight Loss program, don’t forget to check out tomorrow’s guidelines here.

Cheers to a New Year,

Kilee

January Cleanse/Weight Loss Week 1:

Welcome to the first week of Whole Nutrition’s January Cleanse/Weight Loss program. I am so proud of you for taking your health into your own hands for this new year. For the next 31 days we will be gently cleansing our body through whole foods and lifestyle choices. I have designed the program to begin with a week full of “baby steps” to ease into a weeklong gluten-free, vegan cleanse. Weeks 3 & 4 we will reintroduce animal protein and dairy back into our diets if desired and week 5 will allow you to reintroduce any other foods that you normally enjoy. It’s important to take note of how your body and mind feels throughout the cleanse and once you add specific food groups back into your daily meals.

Plan Guidelines

Our goal is to eat whole, natural foods to efficiently fuel our bodies and allow our bodies to cleanse out toxins and impurities By gradually starting this cleanse, you will ease into a healthier, more energetic you. You will complete this simple, non-drastic cleanse over the next four and a half weeks. Each of the weeks has different guidelines and goals:

• Week 1 – gradually eliminate certain foods from your diet to prepare your body for the cleanse
• Week 2 – vegan cleanse week. This is the most restrictive of all the weeks.
• Week 3 – reintroduce animal proteins into your diet if desired.
• Week 4 – reintroduce dairy products into your diet if desired.
• Week 5 – transition back to healthy, well-rounded diet that suits your lifestyle.

I have included menu plans, links to recipes and healthy lifestyle tips to make this your cleanse as simple as possible. Please email me with any questions: wholenutritionpdx@gmail.com and I’ll be happy to answer them.

Week 1

This is your elimination week. It’s food choices are not as strict as the following weeks. Our goal for this week is to prep our bodies for the cleanse that follows. Try to eat a healthy, balanced diet. Each day this week we will be removing a specific food from our diet until instructed to reintroduce it.

This cleanse is a time to abstain from alcohol. If you absolutely must indulge in a glass of red wine, you will be allowed one glass during the third, fourth and fifth weeks of the cleanse. Alcohol is considered a toxin because it taxes the adrenal glands, negatively impacts liver detoxification and creates free radicals that can damage cells. We want to detoxify our bodies, not add more toxins into the mix!

We will start each morning with a 16 ounce cup of room-temperature or warm filtered water with two tablespoons of fresh squeezed lemon juice. This practice is a great way to awaken your digestive system, detoxify the liver and intestines and alkalize your body. Continue this practice throughout the entire month if not indefinitely.

If you drink coffee or caffeine, you will be gradually reducing your intake this week. I know from experience that it is painful to quit caffeine cold turkey. Take this week to gradually decrease your caffeine intake. For example, if you usually have two cups of coffee each morning, have 14 ounces on Monday, 12 ounces on Tuesday, 10 ounces on Wednesday, etc. until you are down to none.

If you eat meats, poultry and fish, we will be abstaining from these foods on Tuesday, Thursday and Saturday.

Please take the time to read through this week’s daily guides and take the time to plan out meals according to each day’s recommendations. This week is a chance for you to take “baby-steps” towards the cleanse. It is not an excuse to pig out and indulge in rich, “bad-for-your-health” foods. Our goal is to prepare our body for next weeks gluten-free, vegan cleanse. Try to include plenty of green vegetables, fruits and unprocessed foods. Experiment with a new recipe or try a new-to-you food.

Sunday, January 1st: Today’s goal is to eliminate HFCS (High Fructose Corn Syrup) and Refined Sugar from your food intake. These ingredients eaten in excess have been shown to create an acidic environment in your body, negatively affect blood sugar levels and promote the overgrowth of candida. They are empty calories and do not supply your body with any healthy nutrients. Besides avoiding the obvious candy, baked goods and ice cream, you also need to check the labels of dry cereal, dressings and sauces, jelly or jam, canned soups and any type of processed food. Another tip is that sugar can be listed under another name. Food manufacturers know that more and more people are avoiding HFCS and refined sugar and therefore try to use alternate names for these ingredients when used. You also need to scan labels for the following names:

• Sucrose
• Fructose
• Glucose
• Dextrose
• Fruit juice concentrate
• Cane juice
• Invert sugar
• Corn syrup

Now that you have excluded HFCS and refined sugar from your diet, here are some healthier alternatives to use instead:

• Stevia – powdered or liquid. I prefer NuNaturals or Trader Joe’s brand stevia packets.
• Honey – try to find local, raw honey. It has antioxidant and anti-bacterial properties and can help reduce seasonal allergies.
• Maple syrup – only the real stuff! Pancake syrup contains HFCS.
• Agave – a liquid sweetener that is has a lower glycemic index than sugar and should be used in moderation. Some people argue that it contains too much fructose, but I feel that it’s safe used in small amounts.
• Xylitol – Xylitol is a naturally occurring carbohydrate found in fibrous vegetables and fruits. It can be used as a sugar substitute when baking.
• Please, DO NOT use conventional sugar substitutes such as Splenda®, Sweet-n-Low® or Equal®. These chemical sweeteners have been shown to do more harm to our bodies than good. I do not recommend using them in any situation.

In the evening, have a cup of herbal tea instead of dessert. Go to bed a half hour earlier than normal and read a book until your fall asleep. Notice if you sleep more soundly than normal.

Monday, January 2nd: Today’s goal is to eliminate trans fat (or trans fatty acids) from your diet. Trans fat is a type of fat that is chemically manufactured and not found in nature. It is made my food manufacturers when they turn liquid fats into solid form. It is added to processed foods to increase their shelf-life. It has been shown to clog arteries and raise “bad” LDL cholesterol. Luckily, food manufacturers are required by law to list the amount of transfat on nutrition labels. Transfat has even been banned from some fast-food and dining restaurants.

Today, look for trans fat listed on the label of any processed food that you eat. You do not need to worry about whole, natural foods because they do not contain any trans fats. Some surprising foods to contain trans fats (not all brands do, so check the label before buying):

• Cold breakfast cereals
• Granola bars
• Crackers
• Packaged Weight-Loss foods
• Packaged cookies
• Microwave popcorn

We should not eliminate all fat from our diet. Our body needs healthy fats to stay function properly. Sources of healthy fats to include in our diet include:

• Extra-virigin olive oil
• Raw nuts and seeds
• Avocado
• Extra-virgin coconut oil
• Flaxseed oil
• Nutbutters (almond, walnut, pecan, etc.)

Try to keep your intake of pure, healthy fats to around 2 tablespoons of oils and nutbutters or about an ounce of avocado and nuts. Roughly 200 calories per day – give or take.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Take out your journal or a notebook and write down three things that you are thankful for in your life. They could be centered around family and friends, health, stability, etc. After writing down what you are thankful for, concentrate on the joy that they bring to your life as you fall asleep.

Tuesday, January 3rd: Today’s goal is to take all forms of gluten out of your diet. Gluten is a common allergin found in wheat, barley, spelt, rye and some processed oats. Gluten-sensitivity affects far more people than currently diagnosed. By removing gluten from your diet, you are avoiding a possible culprit to your stomach pain, bloated stomach, anxiety, skin conditions or a number of other possible issues. Gluten can be very tricky to detect because it is found in so many processed foods that you would never think of containing gluten. The easiest way to see if a food is okay to eat is if the label clearly states “gluten-free.” If it does not, you need to scan the list of ingredients for wheat, soy sauce, rye, barley, malt barley extract, spelt or oats. Sometimes a package will clearly state “contains wheat,” but you have to check every ingredient even if that is not listed.

Here is a list of common ingredients contain gluten on celiac.com.

Great alternatives to these foods include:

• Most whole, unprocessed foods: vegetables, fruits, nuts, meat, fish, brown rice
• Gluten-free bread, wraps, waffles, cereals, crackers and muffins
• Gluten-free flour blends for baking and cooking

Remember that today is a meat/poultry/fish free day. Try incorporating beans, legumes, tofu, quinoa or other vegetarian protein sources into today’s meals.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Before falling asleep, write out a list of the things that you have to get done tomorrow. Relax and know that you will be able to get them accomplished tomorrow. Your job tonight is to fall asleep without worrying about what tomorrow will bring. Fall asleep peacefully and awake refreshed in the morning.

Wednesday, January 4th: Today’s goal is to remove dairy from your diet. Many people are lactose or dairy-intolerant and don’t know it. Signs of dairy-intolerance include bloated stomach, gas, upset stomach, achy joints and acne. Cow’s dairy seems to be the worst offense. Some people can eat sheep or goat’s dairy without the problems normally caused by cow dairy.

Today, remove all dairy from your diet. This includes: milk, yogurt, cheese, cottage cheese, creamer and dairy ingredients found in processed foods.

Alternatives include: coconut, almond, rice and soy milk and their cheeses, yogurt and creamers.

In the evening, have a cup of herbal tea before going to bed a half hour earlier than normal. Practice a simple meditation as you fall asleep. Close you eyes and relax your body. Start by imagining stress leaving the top of your head, then your forehead, then your eye… Continue pushing the stress out from every part of your body down to your toes. Lay there and try to just be. Allow yourself to be totally relaxed without thinking or worrying about anything. If a thought enters your mind, allow it to drift away. Continue this practice until you dose off to sleep.

Thursday, January 5th: Today’s goal is to remove soy from your diet. Soy is a much more common allergen and sensitivity than is commonly recognized. A lot of soy that is used in processed goods is genetically modified. This means that it’s genetic structure has been chemically altered to be able to continue to grow when sprayed with pesticides. This unnatural food is the culprit for many unwanted symptoms including stomach pain, nausea, vomiting, diarrhea, constipation, headaches, fatigue and wheezing and other asthma symptoms.

Today, remove all processed soy products from your diet. You can continue to eat edame (whole soy beans) and foods that are specifically labeled “GMO-free.”

Remember that today is a meat/poultry/fish free day. Try incorporating beans, legumes, quinoa or other vegetarian protein sources into today’s meals.

In the evening, have a cup of herbal tea before and draw yourself a bath. Light a candle and take a book or magazine in there with you. Just be careful not to get it wet! Remember to plan your evening so you can still go to bed a half hour earlier than normal.

Friday, January 6th: Today’s goal is to remove corn from your diet. Sensitivity to corn is not commonly recognized. Because corn is a cheap crop to grow and a major source of income for many American farmers, it is used in a variety of processed foods. Similarly to soy, most of the corn that is used in processed goods is genetically modified. Some people may not be able to tolerate the genetically modified version of corn.

Today, remove all processed corn products from your diet. You can continue to eat corn and foods made with corn only if they are specifically labeled “GMO-free.

In the evening, have a cup of herbal tea before and take out your journal or notebook. Make a list of people who always lift your spirits. Write down what characteristics you admire in these individuals and make a promise that you will call them and set up a time to meet with at least one of them over the next week.

Saturday, January 7th: Today’s goal is to remove peanuts from your diet. Peanuts are a commonly known allergy, but a lesser known sensitivity. Peanuts are susceptible to molds and fungal invasions. Of particular concern is aflatoxin, a poison produced by a fungus called Aspergillus flavus. You can read more about the nutrition and concerns about peanuts here on whfoods.com website.

Today, remove all processed peanut products from your diet. This includes whole peanuts, peanut butter, granola and protein bars and some Asian sauces. Replace peanuts with almonds, cashews, brazil nuts or your other favorite type of nut.

In the evening, have a cup of herbal tea before and take out your journal or notebook. Tomorrow is the beginning of your seven day vegan cleanse. Write down what your intentions for the next week are. Do you want to lose weight, clear your skin, have more energy or feel less bloated? Whatever you are hoping to gain from doing this cleanse, write it down and look at your list each night for the next week.

Main Pointers for Week 1:

1. Start each morning with a 16 ounce glass of filtered water and 2 Tablespoons of fresh lemon juice.
2. No alcoholic beverages.
3. Gradually reduce your caffeine intake so that you are taking no caffeine by Week 2.
4. No meats, poultry or fish on Tuesday, Thursday and Saturday.
5. Avoid the foods above on the day they are listed until instructed to reintroduce them back into your diet.
6. Enjoy a cup of herbal tea before going to bed each night.
7. Follow the nightly journal or meditation exercises. This is a chance to cleanse your body, mind and spirit to be refreshed for the new year ahead of us.

I will be posting helpful website and recipe links throughout the cleanse. I also encourage you to purchase a book on cleansing or detoxification. There are many hokey and over-the-top cleanse and detox books out there, so skim through it first and make sure that you are comfortable with the author’s suggestions before you purchase it. Also, I warn you against researching cleansing and detoxification methods on the internet because anyone can post anything online. Take any information that you gather online with a grain of salt because it may or may not be accurate. With that being said, here are three books that I own and recommend to others who want to learn more about safe and natural cleansing and detoxification:

Natalia Rose’s “Detox for Women” is a great place to start reading about how your daily food choices can improve your health. I do not follow all of her guidelines because they do not work well with my body, but she offers a balanced diet for those wishing to continue a gentle, detoxifying diet post-clease. Her other books include raw and vegan recipes and lifestyle tips.

Dr. Alejandro Junger’s “Clean” was the first book that I read about cleansing with whole, natural foods. Dr. Junger includes a lot of scientific and medical research when explaining the benefits of cleansing. This was beneficial because a lot of cleanse and detox information is put out by people without a medical background and can seem unscientific. Dr. Junger backs up all of his suggestions with research and case studies. He includes a 30-day regime in his book. I was going to try it out, but decided against it because two out of the three daily meals had to be in liquid form and I could not see myself having a smoothie for breakfast and a blended soup for dinner for a month straight. However, if I had a medical condition that could be improved by his suggestions, I would be willing to try it over taking prescription drugs.

Adina Niemerow “Super Cleanse” is a fun book filled with different cleanses to try out. She Niemerow is a personal chef leads group cleanses in California. Her book includes ten different types of cleanses ranging from beginner to veteran. She has cleanses meant to help get you out of your winter rut or help to beautify your skin and even includes a one-day cleanse. I have tried some of her recipes and they are tasty enough to eat even when your not cleansing.

Remember, this week is about preparing our body and mind for next weeks gluten-free, vegan cleanse. Try to focus on adding lots of unprocessed, whole foods into your diet as you take out the foods listed above. Please email me with any questions or feel free to comment below. Let’s get excited to feel our best as we transition into a new year!

Much love and support,

Kilee

*** Please consult with your doctor or health care professional before beginning any new diet or exercise plan. The information that I have provided is optional and you can alter anything to fit your dietary and lifestyle needs. Please do not eat any foods that are allergens for you or interact with any medications that you may be on. Remember to be safe and listen to your bodies needs. ***

Happy Week Between Christmas & New Year’s Eve

Hi! I’m sorry that I was MIA for the past week. I rushed out of Redmond to pick up Blake from PDX last Tuesday and left my laptop at home. I was using my iPhone for internet until it informed me that I had used up 75% of the internet service for the month and I didn’t want to go over my allotted amount. After visiting Blake’s family in Portland and both of our families at the coast, we are back in Redmond and are relaxing for the next few days.

I really like the week between Christmas and New Years. For some reason, it’s the only time of the year that I actually feel comfortable relaxing. It seems like everyone else has the same mindset; like we’re all just chillin’ until January 1st and then we’ll tackle our big goals and endeavors. I am trying extra hard to savor this time that Blake and I have together because he was away for work for the past month and he will probably be leaving for another job here shortly.

We spent some of our car ride yesterday talking about our goals for this coming year. I believe that it’s especially important to talk about your long-term goals with your significant other if you are in a committed relationship. This will help the two of you understand what’s important to and what motivates one another.

I realized that in order to accomplish our individual goals, we need to be on the same page as a couple and know how to support one another individually. For example, if you want to open your own coffee shop in town and your parter wants the two of you to travel the globe for six months this year, you may need to reevaluate your goals. It would be very difficult to manage the opening of your shop from halfway around the globe. A possible solution might be to travel for a month or two and then begin the process of opening your coffee shop. Whatever the two of you want to do, talk about your goals and then figure out how to support one another to make them a reality.

I’m going to spend the next few days reflecting on 2011: what my goals were, what did I accomplish, what did I not accomplish, what’s important to me, what do I want to do in 2012, what do I not want to do in 2012. These are all things we can ask ourselves to help make our 2012 goals.

If you want, take these next few days to evaluate your life and priorities and plan out an action plan that can bring your 2012 goals to life. You could even make a new vision board.

I’m putting the finishing touches on the January Cleanse/Weight Loss Plan. I’ll post the plan for Week 1 on Friday. Get excited to eat clean, feel refreshed and energized to start accomplishing your 2012 goals!

Much love and support,

Kilee

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January 2012 Cleanse/Weight Loss

It’s that time of the year again. We’ve indulged a bit too much in the holiday treats and we’re too busy to fit our daily workouts in. Don’t fear, because starting January 1st, 2012  I will be hosting a month-long, gentle cleanse that is meant to rid your body of excess fat and toxins. It is not a strict diet. It is not a juice fast. It is not a “cheat once a week” plan. This 31-day program is designed to help you take baby-steps towards a week-long gluten-free, vegan cleanse and then reintroduce healthy animal proteins and dairy back into your diet over the next few weeks. I’ll be including helpful detoxification tips and lifestyle suggestions along with recipe and meal ideas.

January 2012 Cleanse/Weight Loss Program Outline:

Week 1: Start cutting out refined sugar, trans-fats, alcohol and common food sensitivities. Start weaning yourself off of caffeine.

Week 2: 7-day gluten-free, vegan cleanse.

Week 3: Continue gluten-free diet. Add animal proteins back into your diet, if you wish.

Week 4: Continue gluten-free diet with animal protein and add dairy back into your diet, if you wish.

Week 5: This is your week to add back any foods that you normally eat into your diet, if you wish.

The cleanse starts on Sunday, January 1st. I will be posting the weeks guidelines each Saturday morning so you have time to prepare your meals for the week. I am not planning out every meal for you, but rather writing out a meal guide and linking to recipes that would work well for each week. Let’s get excited and make this our best start to the new year!

Let all your Facebook & Twitter friends know about the cleanse. We can all support one other throughout next month’s cleanse. The more friends and family that we have participating in the cleanse, the more likely we are to stick with the full-month’s plan.

If you have any questions, feel free to email me or leave a comment below.

Workout Lesson Learned

Happy Friday! Anyone have any fun plans for the last full weekend before Christmas? I know what I will not be doing – shopping. I really dislike the crowds. I’m finishing up my Christmas shopping in my workout clothes in front of the computer. I try to make most of my Christmas gifts each year, but my crafty gifts don’t fit all the people on my list (like my Dad.)

Today I wanted to share a little bit about a recent experience I had regarding my workout routine. Because I’m still on my YouTube video kick, I sat down before this mornings workout to share a recent lesson I learned:

And, since I am continuing the theme of listing to my body and doing what it wants, I listened to my craving for funfetti cake (no, I’m not going to have the actual cake because of the gluten) and made myself a Funfetti Protein Shake to enjoy after my workout.

Funfetti Protein Shake

Serves 1 sweaty girl

1 frozen banana cut into 4-5 peices

2-3 ice cubes

3/4 – 1 cup non dairy milk (I used a mix of unsweetened almond & coconut milk)

1 scoop protein powder of chioce (I used vanilla whey)

tiny bit of almond extract

tiny bit of butter extract

pinch of salt

4-5 drops of stevia

1 teaspoon rainbow sprinkles

Place all of the ingredients in the blender except the sprinkles. Blend until well combined. Once it’s completely blended, add the sprinkles for fun and pour into a big glass. Enjoy!

I hope that this video resonated with you if you are in a position where you’re not enjoying your workouts. My challenge for you is to switch up your routine and start doing workouts that are fun for you!

Have a great day and please share if you’ve had a similar experience in the comments below.

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Peppermint Bark

Hi! After seeing Katie’s recipe for peppermint bark this morning, I ran to my kitchen to make my own. I made a few changes to her recipe and came up with this:

Peppermint Bark

Adapted from Chocolate Covered Katie

1/2 cup coconut butter (I used Artisiana brand)

1/4 cup cacao butter chips (I used Mountain Rose Herbs)

2 Tablespoons extra virgin coconut oil (I used Artisiana brand)

2 Tablespoons agave

1/4 teaspoon peppermint extract

Toppings: I used crushed mint M&M’s and sprinkles

Line a baking dish with tin foil (any size will do.) In a double broiler or microwave safe bowl, gently heat the coconut butter, cacao butter and coconut oil until melted. Stir in the agave and peppermint extract. Spread the mixture in your baking dish with a spatula. Sprinkle with toppings of your choice. Place in the freezer and allow to harden for approximately two hours. Break into smaller pieces and store in the refrigerator or freezer.

These are perfect to share with family and friends. They don’t even have to know that they’re healthy! They taste good enough to be consitered “normal” holiday treats.

I’m off to work on some projects. Have a great day,

Kilee

Quick Check-In

Hi! I wanted to try out a video post for you today. These are kinda embarrassing to post, but I’m trying them out :)

Don’t forget to “like” Whole Nutrition on Facebook & “follow” me on twitter!

Green Smoothie Recipe

Hi! How is your weekend going so far? Mine has been wonderful. I had a friend over for dinner last night and we had lots of fun catching up. This morning has been nice and relaxing so far. Layla’s asleep on the couch and I have been playing Celine Dion’s Christmas album and sitting by the tree.

Today I wanted to share with you my guidelines for making a green smoothie. There are endless variations of how to make a green smoothie. I started making these green drinks a few years back after seeing them on blogs. I was reintroduced to them by Robyn Openshaw (the Green Smoothie Girl) at one of her workshops and when I read Kimberly Snyder’s book, The Beauty Detox Solution. Each of these women have a plethera of green smoothie information and recipes.

Onto my green smoothies. The basis of green smoothies is that you take a bunch of leafy greens, vegetables, a little fruit, some ice and water and blend it all together. You can mix and match difference vegetables and fruits depending on your taste buds and what you have on hand. There is no “one” recipe. Each day’s smoothie will and should be a little different. Yesterday I used spinach, cucumber, cilantro, lime and apple and today I used spinach, kale, cilantro, grapefruit, lime and banana. It’s important to vary and rotate the types of greens, vegetable and fruits that you use so your body has a chance to absorb different nutrients each day. If you continue to eat the exact same type of food day in and day out, your body is more likely to develop a sensitivity to it over time. Remember to use a wide variety of vegetables and fruits and to try out new combinations daily.

It is advised to drink at least one green smoothie a day. I go through periods of time where I have a large green smoothie each day, and they I’ll go a few weeks without having one. This past week I started to crave my green smoothies again, so they are back into my daily routine. One big thing that I notice when I drink them regularly, is that my skin looks more vibrant and has less acne. I also feel like I have more energy and my digestion feels better. Wait, why did I stop drinking these? Anyway, please play around with different recipes and find a green smoothie that rocks your world. You can start off with more fruit and taper down on the fruit as your taste buds adapt to the bitter greens.

This is just a guideline. I never use a “set” recipe and will often test the smoothie and then add more of whatever ingredient it may need.

Green Smoothie Recipe

Serves 1

2 handfuls spinach – or leafy green of choice

1-2 kale leaves

1/2 lime (peeled or with peel) – or lemon

1/4 cup cilantro – or fresh herb of choice

1/2 a peeled grapefruit – of 1/2 cup fruit of choice

1/4 frozen banana – this helps with the creaminess and sweetness

handful of ice

4-6 oz filtered water

few drops of stevia – if you need it sweeter

sprinkle of cinnamon (helps to slow the absorption of sugar)

Place all of your ingredients besides the ice in a blender. Blend until the vegetables and fruit are “juice-like.” Add the ice and any additional ingredients and blend.

While drinking the smoothie, try to let each sip sit in your mouth and “chew” it a bit.

“Chewing actually starts the digestive process using enzymes in the mouth.  Chewing also triggers the stomach to recognize that food is coming and to start preparing the acids and enzymes it needs for digestion. Breaking the veggies down also allows for the release of many of the phytonutrients and antioxidants they contain without the digestive system having to work so hard.  With these nutrients more easily available, the body can start its rebuilding and repair projects quicker and easier.” — from “Green Smoothies: Pros & Cons.

What are your favorite green smoothie combinations? I love green apple, lime, cucumber and basil. I’m going to go take Layla for her walk and have a relaxing afternoon.

Have a great day!

Kilee

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Funfetti Protein Mug Cake

Things just got a little more exciting around here! I’m not sure about you, but gluten-free, low-sugar, high-protein microwaved mug cakes get me pretty excited. Lately, I have been lifting heavier weights and trying to build lean muscles. This means upping my protein intake and decreasing my sugary, gluten-free baked goods. Well, I was getting bored. I can only go so many days without “treating” myself, so I made up a new recipe to share with you. Of course, I really had your best interest in mind while creating this little gem. I wasn’t dying to make something healthy that tasted like a funfetti cupcake or anything like that. Haha! You know me too well ;)

If you only want to eat a 100-calorie treat, just make the cake and forgo the frosting. If you need a serious sweet-tooth kicking dessert, I highly recommend the frosting. Just be careful, if you frost the cake before it cools, you are going to have melted frosting. Without further ado, here’s the recipe that made my night:

Funfetti Protein Mug Cake

Based off of this recipe on Run. Eat. Repeat.

Serves 1

1 scoop vanilla Sun Warrior brown rice protein powder

2 Tablespoons egg whites

2 Tablespoons pumpkin

1 Tablespoon unsweetened almond milk

1/4 teaspoon almond extract

1/2 packet stevia

dash of salt, baking powder, baking soda

1 teaspoon sprinkles

Spray the inside of a mug with non-stick cooking spray. Mix all of your ingredients in the mug with a fork until well combined. Microwave on high for 1:30-2:00 minutes or until fully cooked. Run a knife around the edge of the mug and invert onto a plate or paper towel. Allow to cool. Frost with protein frosting, if desired.

Frosting:

1 Tablespoon coconut oil

1 teaspoon cashew butter (optional)

2-3 teaspoons vanilla Sun Warrior brown rice protein powder

dash of salt

In a separate bowl, combine the frosting ingredients until they resemble frosting. Once the cake has cooled, top with the frosting. This makes the perfect high-protein, low-sugar treat!

Let me know if you try it. I am trying to resist the urge to make one right this very second. Have a great day!

Much love,

Kilee

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It’s Been a Very Christmas-y Weekend

Hi! How has your weekend been? Mine has been fabulous! I had lots of fun with my parents and their dog, Madee. Layla was in heaven having company all weekend. The best part of the weekend was decorating the Christmas tree and listening to Celine Dion’s Christmas album (which is my favorite Christmas album.)

It feels so nice and Christmas-y around our house now. We don’t have a lot of decorations, but managed to set up a little display in the living room.

My parents are homebodies like me, so we mostly just stuck around the house and went for long walks. There is a family of five deer that I always see on my walks. They aren’t even scared when Layla and I walk by.

Layla and Madee were pooped by the end of the weekend. Here they are laying on the couch together this morning.

It was really nice to have my parents around and to show them our new neighborhood.

This afternoon I worked on some Christmas presents (I almost always try to make something homemade) and made a batch of pumpkin soup to have on hand for lunch over the next week. Have you seen those dry soup mixes at World Market? My friend Kristyl made the pumpkin soup for our office last year and I loved it, so I picked up the mix yesterday. I followed the recipe on the back of the mix and substituted reduced-fat coconut milk for the heavy cream and added some cooked ground turkey to boost the protein. When the soup was done, I ladeled individual servings into bowls and put them in the fridge so they’d be ready to eat this week.

One of the easiest ways to eat healthy all week long is to cook and prepare most of your food on Sundays and have it ready to grab for the busy workweek. For lunches this week, I’ll heat up a bowl of soup and add a small salad to go with it. I try to keep lots of quick breakfast foods on hand: bananas, blueberries, oatmeal, protein powder, greek yogurt, ground flaxseed, eggs, frozen gluten-free waffles, etc. This way, I can whip up whatever I feel like in the morning and start my day off with a healthy meal. Left-overs make great lunches, so try to double your recipe when preparing dinner. Then, box up the extra serving of food in a portable container and your lunch for tomorrow is done! Dinners in our house are either planned in advance or thrown together with whatever food needs to be used up. Some of my best stir-fry creations have come from using random left-over meats and veggies.

You don’t have to plan out every one of your meals each Sunday, but use this time to shop for groceries, get an idea of what meals you need to prep for that week and make sure that your kitchen is stocked with healthy foods to keep you from calling the pizza man or going through the drive-thru.

I’m meeting a friend from high school for dinner tonight. I’m excited to try out one of the restaurants here in town. I heard that it’s supposed to be really good. Have a good night and remember to stock up your kitchen with some healthy foods for the week ahead.

Take care,

Kilee

Under 100-calorie Chocolate Bites

Happy Friday! I’m really excited because my parents are coming to visit. They are bringing us a Christmas tree. My grandpa always helps our local Kiwanas sell Christmas trees each year and they are going to pick one of them up on their way over this afternoon. I’ve been cleaning up and getting our Christmas decorations ready. We don’t have very many, but I know once the tree gets here it will look very Christmas-y and beautiful!

I made myself an iced americano yesterday at 2 pm. Not a smart move. That caffeine kept me up until 1:30 last night! Even though I missed out on 2+ hours of sleep, I did get to watch three episodes of Season Six Grey’s Anatomy. Layla is still recovering from our late night:

So, I haven’t started any holiday baking and don’t have any sweets around the house after I ate half a dozen gluten-free chocolate chip cookies last week – whoops! So, I whipped up a batch of homemade chocolate bites to keep in the freezer. Do you store your chocolate in the freezer? My friend used to do this in college and the idea has stuck with me ever since. I think that freezing it lets you savor it longer, since it’s harder to eat. Because I am the type of girl who doesn’t think twice about eating a whole bar of chocolate (a few months ago, I was going to have one square of a Trader Joe’s salted carmel bar of chocolate. Two minutes later the wrapper was in the trash!) I like to make individually wrapped chocolates to reduce the portion size.

The ingredients are all-natural and healthy. You can add chopped nuts or dried fruit if your heart desires. I like to stick to pure chocolate with a sprinkle of sea salt. If you don’t have the mini cupcake liners, you can always pour the chocolate into a freezable container and break it into smaller pieces.

Under 100-calorie Chocolate Bites

Makes 20 bites

Adapted from Chocolate Nakayummies from Whole Living Magazine

1/4 cup extra-virgin coconut oil

1/4 cup cacao butter drops (I get mine from Mountain Rose Herbs)

1/4 cup raw honey

1/2 teaspoon vanilla extract

1/2 cup raw cacao powder (from Mountain Rose Herbs)

1/2 teaspoon coarse sea salt

Line a mini-muffin pan with 20 liners. In a double boiler or in a microwave safe glass bowl, gently heat the coconut oil and cacao butter until it has melted. Add the honey and stir until combined. Remove from heat and add the vanilla and cacao powder. Stir with a whisk until the cacao powder has dissolved and the honey is thoroughly combined. Pour the mixture into the cupcake liners. Sprinkle each chocolate with a tiny bit of coarse sea salt. Place the pan in the freezer for about an hour, until the chocolates are hard. Store them in a freezer-safe container in the freezer.

These make the perfect “I need chocolate or I am going to die” treats. Let me know if you try them out. I have another recipe idea for a chocolate treat with coconut butter. I’ll have to wait until this stash gets low and I’ll post the recipe when I make it.

Have a great weekend! I’ll post pics of the tree once it’s all decorated. Decorating Christmas trees and sugar cookies tends to bring out a “Not-nice-Martha-Stewart-like” side of me. My parents already said that they’d stay out of my way while I’m decorating, so I think I’ll be able to maintain my kind demeanor. Haha!

What I’ve Been Up To

Hi! I hope that you are getting excited for the holiday season. Things are going well on the “Healthy Holiday Diet Plan.” I’ve gotten a few emails from some of us who are doing it and everyone seems to be feeling great on the program. It makes me happy to hear that the plan has been easy to stick to and people are feeling energetic and “full” from the meals. Keep up the good work girls!

Since moving to Bend I have changed my workouts and nutrition entirely. Thanks to the help of Cathy Savage Fitness, I have upped my workout intensity and strength training and started to include a lot more protein into my daily eating plan. Here are the changes that I’ve made:

Weight Training 4 days a week – 3 days focusing on specific areas of the body and 1 day total-body workout

Cardio – 2 HIIT for 30 minutes and 3 days 30-40 minutes steady state

Walking – this has stayed the same. Layla gets a 30 min walk each day. We have switched from first thing in the morning to before dinner time. She prefers to sleep next to the fire while I have my coffee each morning.

This is her favorite spot in the house

Diet: This has made all the difference in my energy, mood and muscle mass! I now realize that even though I was eating healthy foods, I was not eating them at the correct time or in the proper amounts to fuel my workouts. What has helped for me is eating small meals 5-6 times a day centered around protein. I love my super salads and green smoothies, but they do not contain enough protein alone for building the lean muscle that I desired.

Some of my favorite photos from the past few days include:

Blake's sister's Thanksgiving menu. Dinner was amazing!

Layla slept the whole way home from Thanksgiving weekend

Getting all the ornaments ready for our Christmas tree

I love the weather over here!

My seriously sweaty TIU Tone-N-Pump workout

I have to admit that it was kinda hard to get back into the swing of working out and eating healthy after Thanksgiving weekend, but now that I’m back into my normal routine, it feels fabulous! Remember that each day we wake up, we have a brand new start to live the life we’ve always wanted. It’s all a matter of what you choose to do today. Let’s get out there and start making our dreams become a reality!

Love you all,

Kilee

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