Happy Friday! Today’s recipe is adapted from one of my all-time favorite blog recipes, Heather Eats Almond Butter Oaties.
I made a batch of these to share with my coworkers along with a batch of regular oatmeal raisin cookies. I was pleasantly surprised when the staff raved about BOTH of them.
1 cup toasted oats (spread on a baking pan and bake at 350°f for 5-10 minutes, stirring occasionally)
1/2 cup almond butter (I like Trader Joe’s raw variety)
1/3 cup agave (or honey or maple syrup)
1/4 cup Sunwarrior vanilla protein powder
1/4 cup almond flour
1 medium apple, finely chopped (roughly 3/4 cup)
1/2 cup chopped walnuts (or nut of choice)
1/4 cup raisins (optional)
1 1/2 teaspoons cinnamon
1 teaspoon vanilla extract
1/4 teaspoon anise extract (optional, but adds wonderful flavor)
1/4 teaspoon sea salt
1 tablespoon chia seeds (optional)
Preheat the oven to 325ºf.
In a large bowl, stir the almond butter and agave together until completely combined. Add the vanilla extract and anise extract and stir. Add in all of the remaining ingredients and stir until just combined.
On a silpat or parchment paper lined baking sheet, drop by tablespoons. I like to have them look like little round golfballs. Bake for 14-15 minutes and allow to cool on the baking sheet.
They are perfect to enjoy with a cup of coffee in the morning!
I wanted to let you know that I’ll be taking a break from blogging. I’m not sure how long. It might be a few weeks, it might be for the summer and it might be indefinitely. I always listen to me heart and lately it’s been telling me that I need a break from blogging and social media. I love sharing my healthy tidbits of information with you, but right now, I want to focus my time and energy on other things. Preferably, getting outside and enjoying the beautiful place that I live. I hope you can understand.
Enjoy your weekend and I’ll try to pop in on twitter and Facebook occasionally.
Good morning! I am such a sleepy head this morning. The only thing that entised me out of bed was knowing that I had a cup of coffee waiting for me in the kitchen. Setting the timer on my coffee maker each night before heading to bed is one of my favorite things to do. I love walking into the kitchen and not having to brew the coffee when I’m still sleepy in the morning. I really don’t like those pesky little coffee grinds spilling on the counter!
Today I thought it would be fun to share some items with you that I’m really enjoying right now. I filmed a video with them last night:
Good morning! I hope that you got a good nights rest last night. I have been feeling a little more tired lately because I started working out again after our vacation. I worked out one day while on vacation and we walked a ton, but I’m getting back into my usual six workouts a week schedule.
Today, I thought it would be beneficial to our health if we spent some time talking about the importance of sleep and ways to get more of it.
This article on Health.com covers 11 different benefits from getting a good nights sleep. I encourage you to read it, but have also highlighted the points below:
Benefits from getting a full night’s sleep:
1. Improved memory
2. Possible longer life & more importantly, higher quality of life
3. Curbed inflammation
4. Heightened creativity
5. Improved athletic performance
6. Higher grades in school
7. Sharper attention
8. Healthier weigh
9. Lower stress level
10. Lowered risk of car accidenent
11. Lower risk of depression
What is a full night’s sleep? It differers from person to person. Some people may require only 5-6 hours a night, while others need a good 8-9. Experiment by keeping track of how many hours of sleep you get each night over the course of a week or two and keep track of when you feel your best. This is your bodies optimum nightly sleep requirement.
I don’t sleep as well when Blake’s off working, so I have made up a little night time routine that helps me fall asleep much faster. I eat my dinner earlier than I used to (6 or 7 instead of my preferred 8 or 9.) I clean up the kitchen, prep my meals and coffee for the following morning and then work on the computer for a little bit. Around 9 o’clock I’ll make a cup of decaf tea or mix up a serving of the calcium-magnesium drink, Calm.
I have made a promise to myself to turn off the computer and go to bed to read at this time. I sip my tea or Calm drink while reading in bed. Right before I turn my light off around 10 or 10:30, I’ll take Layla potty so she doesn’t wake me up in the middle of the night. Blake is usually able to call around that time, so we’ll say good night and then I’ll drift off to sleep. It all sounds so peaceful doesn’t it?
Not watching TV before bed, keeping the lights dim in our bedroom and reading for an hour before I turn my light off are the easiest ways for me to fall asleep early at night. If I get started on a Bravo TV marathon, there’s no way I’ll stop watching! These tips work for me. I encourage you to play around with techniques that help you fall asleep faster at night.
Hi! Happy Monday. How did your weekend go? Mine was good. Unfortunately, no Cinco de Mayo celebration for me. I am still not feeling like margaritas after our big night out in Cabo. I got the house organized and cleaned out the cupboards. Does anyone else swap out their Summer clothes for the Winter clothes in the closet and put the off-season apparel into storage? My sister used to always help me do that, but I’m a big girl now and somehow manage to do it on my own.
I’m still going strong on my 90-Day Challenge after taking a break from it in Mexico. Smoothies and workouts are back into my daily routine and I am loving it! My regular blog posts are going to focus less on what I’ve been eating and more on healthy lifestyle tips and recipes. Sorry if you liked seeing what I ate every day, but I’m bored of that blog format and want to focus on more fun things. Like, what I’m loving right now!
What I’m Loving on this Monday Funday
1. Walks in the sunshine with Layla. I really missed our daily walks while I was on vacation. It gives me a chance to chill out and enjoy the beautiful surroundings and it gives Layla a chance to get out of the house and have some fun. On the weekends, we usually run into her little friend, Gigi, and she gets so excited to see her. For awhile, I was choosing to leave my phone back at the house while I walked so I could totally disconnect for awhile, but the I realized it was safer if I had it with me. “Careful, cautious Kilee” is always thinking of things like this!
2. Celery with almond butter and raisins (aka ants on a log) for my afternoon snack. This snack is the perfect little mix of carbs, proteins and healthy fats to keep me fueled through the afternoon and as a pre-workout snack. I always try to remember to drink a water bottle full of water around the same time so that I stay hydrated. I’ve found that a snack + water keeps my energy levels up and helps me push through my late-afternoon workouts.
3. Ashley Conrad’s Facebook Fan Page. I stumbled upon celebrity fitness trainer, Ashley Conrad, while watching a television special on how stars get into tip-top shape. What impresses me most about Ashley is that she is very dedicated to sharing as much information about health, diet and fitness with her fans. She is currently teaming up with Adidas to film some sort of exercise video and is tracking her preparation for the shoot with videos and check-ins. So far, she’s one of my favorite fitness trainers to follow. (Besides my Tone It Up girls of course!)
4. Iced peppermint lime green tea. Ahhh, it’s so refreshing. I made this little concoction up myself because I refuse to buy overpriced iced tea from coffee shops. In the evening I’ll bring 8 cups of water to a just below a boil. Then I’ll add 4 green tea bags and 4 Trader Joe’s peppermint green tea bags (I don’t know how I still have any of those guys left from Christmas time.) I place the tea with the tea bags in the refrigerator overnight. The next day I’ll squeeze the juice of one to two limes into the tea and add a little stevia if I want to sweeten it. I keep a pitcher of the iced tea in the fridge and pour a glass over ice to enjoy with my lunch. It usually lasts me about 5-6 days. It’s so refreshing!
5. Pinning wedding inspiration onPinterest. Now that I am legitimate a bride-to-be, I am pinning inspiration photos onto my new wedding ideas board. We don’t have a date set yet and we’re not planning on setting one any time soon, but it’s still fun to look at different wedding and reception ideas. Feel free to follow my board and let me know if you like/don’t like any of them.
Well, I’m going to finish my coffee (with NO coffee creamer. More on that little change later) and head off to work for awhile. I’ll see you again tomorrow morning. What are you loving right now?
Hi everyone! I am just now sitting down at the computer to share some photos from our trip to Cabo with you. We had an amazing five night stay at the Pueblo Bonita Sunset Beach Resort. When we pulled up to the resort the first day we couldn’t believe how gorgeous it was.
Our goal for the trip was to fully enjoy our time together there, so we chose not to use our cell phones or the internet while we were there. It felt so good to fully unplug from technology and just focus on having fun together. We also knew that Blake would be leaving for his Summer season up in Alaska the day after we got home. I tried to keep that thought out of my mind and stay present while we were there.
The resort had five different pools and we laid out at the infinity sky pool the first day. We were really careful to use high SPF and not stay out in the sun too long because we didn’t want to get burnt or sun sick. This was probably my favorite of the pools. It had a beautiful view and a swim-up pool bar. I brought lots of fun magazines to read and soaked up the warmth of the sun while we laid out.
The second night that we were there was our “going out on the town” night. We rode the resort shuttle into town that afternoon and rented a moped for a few hours to go explore. The moped seat was too small for Blake, myself and my big handbag plus the hot sun made it kind of sticky. It was a great way to check out where everything was in town in a short amount of time. Blake is a big Sammy Hagar fan, so ee was determined to find the Cabo Wabo restaurant and I wanted to scope out the good-looking Mexican restaurants. After our moped ride around town, we hung out at the pool of our resort’s sister hotel, Pueblo Bonita Rose. We needed that time to recharge for our big night ahead.
Our plan for that night was to have a good dinner, drink lots of margaritas and catch the 10:30pm shuttle back to the hotel. We accomplished two out of the three goals. We had a good lobster dinner at Lorenzillo’s, which is a fancy seafood restaurant overlooking the marina. Blake got a large lobster plate and I got the lobster tortilla soup. The rest of the night was split between drinks at Cabo Wabo and Squid Roe. I think the margerita’s at Cabo Wabo were my favorite. They also had live music playing and lots of dancing. Squid Roe felt like the party spot in town. They had 80′s music playing and the employees were playing drinking games and encouraging us to dance on top of our chairs. However, we missed our 10:30 shuttle back to the hotel and caught a cab home instead.
My favorite part of Squid Roe was that they snapped a photo of us and five minutes later plopped a souvenier bottle of tequila with our photo on it onto our table and said it was $20. Who could say no to that cute bottle? It was a good sales idea because we would have said “no” if they asked us if we wanted to buy one beforehand.
The next day was kind of shot. We just lounged around and rested after our big night out. The following morning, we booked the shuttle into town and had an hour to kill before we needed to be in the lobby. Blake suggested that we walk down to the beach below our resort because we hadn’t been down there yet. We walked along the beach and took some photos before Blake PROPOSED! I was shocked. I couldn’t feel anything because I was too stunned to process what was happening. I remember being blinded by how sparkly and beautiful the ring was and not being able to believe that he had picked out such a beautiful ring for me. We hugged and Blake took some photos of me with my new ring. Then, he informed me that we had about 15 minutes to catch the shuttle. We ran up to the room, put the ring in the safe and rode the shuttle into town.
We spent the rest of the day on the beach. We rode jetskis, stand paddle boarded, ate yummy fresh fruit, bought some souvenirs and enjoyed a plate of shrimp ceviche poolside. I was having fun, but kept wanting to go back to our room so I could put my ring on.
Later that night we celebrated our engagement by going out to dinner at one of the resort restaurants. We split coffee Häagen-Daz (our favorite) for dessert and had the waiter take our photo. It was such a special night and I feel so lucky that we got to celebrate our engagement in such a beautiful locale.
Wow! That was a lot to cover in one post. We had an amazing time on our trip. Blake is now up in Alaska and I’m just starting to settle into my Summer routine. It’s always a little rough the first few days that he’s gone, but I make sure to plan fun things to do, keep myself active and healthy and lean on friends and family for support. I took a break from my 90-day Challenge while I was on vacation and am really enjoying my smoothies and healthy meals now that I’m back home. Our fridge was bare when I got back home, so I went to Trader Joe’s stocked up on fresh produce and lean proteins.
Have a great day and I’ll see you again on Monday. It feels great to be back and sharing health and happiness with you!
Hi everyone! I’m very sorry that I’ve been neglecting the blog these past few days. I’ve been kinda wrapped up with Blake being home, his family came and stayed with us, packing for Mexico and Blake’s humungous bag for Alaska, fitting in my “beach babe” workouts, working and making sure Layla is properly cared for. Whew! I’m ready for vacation.
We will have very limited internet access, so I’m leaving my lap top and ipad at home and enjoying five nights of pure fun and relaxation. I’ll be back to regular posting next week once I’m settled back at home.
Thanks for hanging tight and I look forward to catching up with you once I’m back. Have a great week! Remember to focus on your health and happiness! Adiós amigos! Hasta la vista :)
Hi! How is your Monday going so far? Our weekend was so nice. We fit a tons of things into the 48 hours. We went on walks, laid out by the pool, did our workouts, went for drives, got frozen yogurt, barbecued, ran errands, stocked up on travel-sized toiletries, watched movies, ate microwave popcorn, had long talks and laid in bed with our coffee in the morning. It was wonderful!
Central Oregon had it’s first super sunny weekend. I took full advantage of the afternoon sunshine by painting my toe nails and letting my hair dry in the sunshine. I made sure to stay extra hydrated with lots of lemon water and grapes.
When the temperature rises and the sun is out a lot more I crave salads. Huge, fresh salads with tons of vegetables, dressings and sea salt. I made the salad on the left for me Saturday night and showed Blake how good it looked. It was music to my ears when he asked me to make him a big salad too! We both had big salads with some grilled mahi mahi for dinner Saturday night. Don’t worry, we capped off that healthy meal with frozen yogurt afterwards. I wasn’t planning on having any before Mexico, but I’m too easy to talk into things. All Blake had to say was, “But you love frozen yogurt. We should get some.” My response, “Okay!” I didn’t get a chance to snap a photo of my tropical fruit fro-yo because I forgot my camera at home.
Saturday afternoon I had a mad craving for Acai bowls. We used to order and make them a lot when we lived on Maui. It’s basically a blend of frozen fruit with the super fruit, acai. Then, you can top it with fresh fruit, granola and honey. We didn’t have any of the frozen acai packets, but we did have an organics superfruit blend of frozen fruits from Costco. I put about a cup of the frozen fruits in our blender with Vi-Shape mix, coconut water and half a frozen banana and blended until it was smooth. I dished it out into two bowls and topped with with fresh banana, strawberries, blueberries, flaxseed, bee pollen and agave syrup. It was just what I was craving and tasted amazing after my Sunday morning Insanity workout. Later in the morning, I made Blake eggs benedict with homemade hollandaise sauce. I had never made that type of sauce before. I used the Vitamix and could not believe how much butter the recipe called for. If I had made the full recipe, it would have been an entire stick of butter! I am happy that hollandaise sauce has never been “my thing.”
We also went to Whole Foods for a snack while out and about Sunday afternoon and I was so excited to have my beloved Passionberry kombucha. I have a hard time finding that flavor, but the Bend Whole Foods keeps it in stock. Blake found some dark chocolate with honeycomb and I had to do a quality taste-test. We agreed that we both like the chocolate-covered honeycomb from our home town better. It was still fun to try this new kind though!
After running tons of errands and starting to pack for our vacation, I made an epic dinner Sunday night. We started with a simple Greek salad of grape tomatoes, chopped cucumber and Kalamata olives drenched in balsamic vinegar, followed by garlic roasted brussels sprouts and baby bella mushrooms and a filet roast that Blake grilled on the barbeque. I stuffed myself with so many vegetables that I barely had room for the steak. Fine with me, I love vegetables! I used Ina Garner’s roasted brussels sprouts recipe found here and added sliced onions, garlic cloves and baby bella mushrooms.
Can you tell I was excited about all of the fun foods I made and ate this weekend? I felt like I needed to cook really good meals while Blake’s home because he needs as many nutrients as I can stuff in him before he heads up to Alaska after our Mexico trip.
Well, I’m going to get ready to head to the office, try to find some Banana Boat After-Sun lotion and fit in a workout. We should have plenty of left-overs to hold us out until we leave. Have a great day today!
Hi! I’m finally getting around to blogging. It’s a lot harder to fit everything in when Blake’s home because we have so much to catch up on. So far we have watched lots of documentaries, gone for walks with Layla, laid in bed with our morning coffee while each on our computers and eaten lots of healthy meals.
I’m trying not to stress about my eats and exercise before Mexico and stay relaxed. I had some of my favorite corn tortilla chips before dinner the other night and went out with co-workers for lunch yesterday and had fish tacos and a margerita. Who’s ready for Cabo already? Me! I can’t help it. I just adore Mexican food and if it’s there, I’ll eat it and love every bite!
My eats over the past two days have included protein shakes for breakfast, lots of fruit for snacks, lean proteins like chicken, quinoa and eggs and a few treats like microwave popcorn with our movie the other night, tortilla chips and a margarita with yesterday’s outdoor lunch. My goal has been eating protein-rich meals with lots of fruits and veggies. Oh, and an emphasis on not stressing because stress increases cortisol, which increases belly fat. My friend, McKenzie, taught that to me a few years ago and has always stuck with me.
We already had our two cups of coffee this morning in bed and took Layla for a little hike out behind the house. Now we’re eating our eggs and applying SPF before laying out by the pool. These super white bodies need to see a little sun before hitting the beach in Mexico. Luckily the weather is absolutely gorgeous here in central Oregon this weekend! I actually burnt my chest while we sat outside during our lunch for two hours yesterday. That was a nice little reminder of how important sunscreen is. I think I might look for a tinted moisturizer with SPF before we leave. I read to Laura Mercier, Aveno and Physicians Formula all have good ones. I also need some tinted lip balm with SPF. My favorites for those are Burt’s Bees and Khiel’s.
What are your plans this weekend? Remember to think positive thoughts, get outside and exercise and treat yourself to healthy, delicious, whole foods. Have a great weekend. I’ll be back on Monday!
Good morning! I wanted to share my new favorite recipe with you. I made this salad to have on hand for lunches and snacks. I adapted one of the salad recipes from my cookbook by adding some quinoa and toasted almonds to it.
Cranberry Almond Quinoa Salad
Serves 4-8 as side salad
2 cups cooked quinoa
2 cups spinach leaves, sliced into 1/3″ strips
1/4 cup dried cranberries
1/4 cup slivered almonds, toasted
1 1/2 Tablespoons applc cider vinegar
1 Tablespoon agave
2 Tablespoons extra virgin olive oil
Sea salt and pepper to taste
Combine the quinoa, spinach, dried cranberries and almonds in a large bowl. Mix together all of the dressing ingredients and pour over the salad. Toss the salad until the dressing is evenly distributed and sprinkle with sea salt and pepper. Refrigerate at least two hours before serving. Will keep in the refrigerator about four days.
Good morning! How are you doing this morning? I’m sitting here at the breakfast table enjoying my coffee and trying to catch up on reading blogs and checking Facebook. It’s amazing how “behind” I get having Blake home. Trust me, I’d rather be behind on social media than conversations with Blake. So far, his time home has been amazing and I’m staying focused on being present and appreciating this time together.
We are so excited because we booked the resort for our trip to Cabo. It looks beautiful and one of my friends stayed at the resort last year and loved it. Poor Layla looked so depressed the whole time we were planning and booking our reservations. Don’t worry, she gets to stay with Blake’s mom and they adore each other.
Blake and I are doing a parasite cleanse over the next two weeks. With his job, he handles a lot of different animals out in the wilderness. The biologists that he works with run all types of tests and blood work on the animals. Blake has been told numerous times about the widespread amount of parasites found in the animals that he works with. Therefore, we want to be safe and do a little cleanse while we’re home together. We did the DrNatura, the Colonix® Advanced Internal Cleansing Program a few years ago and had good results. However, this time around, we wanted to try something a little simpler and less expensive than the DrNatura. This Parastroy supplement kit came highly recommended by users and was much less expensive ($15 on iherb.com.) Even though parasites are gross to think about, we all are hosts to these little buggers. I promote doing an annual parasite cleanse to help rid your body of them. It’s normal to have them, but sometimes they can get out of hand and cause health problems or you can contract a deadly type of parasite. I’ve tried different types of cleanses from making my own tinctures and chewing a 1/4 cup of raw brown rice every morning to purchasing packaged kits like the one above the taking the encapsulated herbs with my meals. Feel free to ask for any recommendations :)
Yesterday’s workout kicked my butt! I did the month 2 Insanity Plyo Circuit DVD. Anyone who has survived that hour-long workout knows that it’s tough. I told myself that if I completed it and did my best, I’d never have to do it again if I didn’t want to. I’ll probably end up doing it again in the future, but not during the next week. After my workout, Blake did his arm wrestling workout (no, I’ve never done one of those before) while I made an epic dinner. Blake is pretty spoiled and is used to me making big, delicious dinners whenever he’s home. When we lived on Maui, I made a full fledged, restaurant quality dinner each night. I also used a lot more butter, glutenous ingredients and rice. Last night’s dinner was really good and helped our muscle’s recover from our workouts with lots of protein and healthy carbs.
Post-workout shake: 2 scoops Vi-Shape Mix with 12 ounces of coconut water , 1/2 tablespoon raw cocoa powder and 1 dropper full of NuNaturals Cocoa stevia
We watched another documentary “Born Rich” last night. It was produced by Jamie Johnson, the great-grandson of the founder of Johnson & Johnson. He was exploring the notion that the top 1% of the nation’s wealthiest people account for 90% of the nation’s net wealth. It was interesting to see how uncomfortable some people are about talking about money.
Today is going to be a day to get stuff done around the house and start digging my summer dresses out of storage. I’ll check in on Facebook and Twitter. Have a great day everyone!!!
Good morning! I’m happy to report that Blake and I are home safe and it feels so good to be here together. I drove to Portland Monday afternoon and got to go out to dinner with Blake, his mom and sister. We went to the McMenamin’s Edgefield restaurant and hotel and had a good time catching up. Afterwards, we grabbed a glass of wine from one of their on-site bars which is located inside a small cottage and walked around the beautiful property. They have a spa with soaking tubs, a vinard and strands of lights hanging throughout the trees. It was a great way to celebrate Blake’s homecoming.
Yesterday was a day full of running errands around Portland and driving back home to Redmond. Layla was so happy to be riding on my lap while Blake drove us home. I made a steak fajita salad for dinner and we curled up to watch a documentary about stress afterwards. I fell asleep during the show, so I can’t really offer too much of a recap about what was said about stress.
The best part of yesterday was that we booked our flight to Cabo for next week! It’s kind of hard to believe, but besides a week trip to Palm Springs with my family five years ago and some weekend trips here and there, Blake and I have never taken a real vacation together. When we lived on Maui, we’d ride the super ferry over to Oahu for the weekend and since we’ve lived in Oregon, we’ve driven to different places for weekend trips. This is our first full-fledged getaway with just the two of us. We nabbed the last two seats on a direct flight from PDX to Cabo and we’re going to book our resort tonight. I am already envisioning my body being kissed by the sun with a margarita in my hand. Ahhh!
My mantra for the next few weeks is, “Be in the present and be grateful for our time together.” Blake takes off for the summer in a few weeks and I want to have as much fun and together time as we can. I’m not going to worry or be anxious about the future, but instead focus on the fun that we get to have right now.
My eats for the past two days were pretty random since I was driving to pick up Blake and staying at his mom’s house. I’ll be back to recording my regular fare tomororow. My self-imposed “sugar-detox” lasted one day. I went right back to my non-dairy creamer. Can someone say “sugar-addict?” I’m okay with it for right now. I’ll work on it Blake leaved for Alaska. I don’t want to impose the rath of the coffee creamer-deprived girl friend on him during his short stay at home.
I’m off to get ready for work. Have a great day!
Take care,
Kilee
P.S. I wrote an article for the FitFluential blog that was posted yesterday. Feel free to read about the power of positive thoughts here.
Good morning! I am so excited to report that I will be driving to Portland today to go pick up Blake from his mom’s house (if he gets one of his appointments moved around.)
This weekend was beautiful in central Oregon. Layla and I took full advantage of the weather by going for walks and hikes outside on the butte behind our house.
I gave myself an at-home facial and spa night Saturday night. I had to take full advantage of my last Saturday night at home by myself for awhile. I even played relaxing spa music on my iPad and lit candles next to the bath tub.
My eats were clean, lean and green. I made tuna fish, egg salad with some artichoke antipasto that I had in the fridge. After our hike Sunday morning, I made a mexican egg scramble with eggs, black beans, bell peppers, onions, lettuce, avocado and pepper jack Daya cheese and topped it with Chilpotle Cholula hot sauce. My Sunday afternoon idea to put chia seeds into my bottle of kombucha was kind of a fail. I’ve had one of the Kombucha brand’s chia seed concoctions and thought it would be easy to replicate at home. No, the seeds just stayed at the top and didn’t want to disperse. That’s alright, I still received the health benefits from the two super foods.
After I talked to you Saturday morning, I decided to put myself on a sugar-detox. Sunday morning I made myself an almond milk latter with stevia. This morning, I poured my sugary creamer into my coffee before I was awake enough to remember that I was on a sugar-detox. Whoops!
Remember last year when I participated in the Tone It Up Bikini Challenge? It’s that time of the year again! Go sign up and join me for this year’s 8 weeks of fun fitness and health challenges. Sign up here.
Well, I’m off to get ready for work and then *hopefully* drive to Portland to pick up Blake. I’ll leave you with my thoughts from the weekend that I recorded onto YouTube last night. Feel free to subscribe to you YouTube channel here for access to all of my amazing videos.
Click Here for Yesterday’s Friday the 13th Video Check-In
Good morning! I am so energized this morning. I went to bed early, as in 9:30pm, and slept until 7:00am. I love getting long nights of rest! Layla and I already did our morning meditation, went for a coffee walk (the only way I will walk first thing in the morning is with a coffee in hand) and made a chocolate protein waffle for breakfast. It’s not even 9:00am yet! This energizer bunny has a lot to get done today. Word on the street is that Blake *might* be able to catch a redeye flight out of Anchorage late tonight. We don’t hold our breath though, because we might pass out!
I somehow survived Friday the 13th without any accidents. I’m kinda superstitious and always worry about my clumsiness being exaggerated on Friday the 13ths. It feels like yesterday was the beginning of a very exciting time around here. You know how you sometimes go through periods of boringness and then a lot of fun things are all lined up for a few weeks? That’s what it’s like for me right now. Blake is coming home for a little bit before heading up to Alaska for the Summer, the weather is starting to get warmer, I’m bumping my bikini body Challenge into overdrive because we’re going to Mexico in a few weeks and we should have some friends coming to visit too. Exciting times!
I went to bed early and read bits and pieces from Jackie Warner’s book, “This is Why You’re Fat” & Gabrielle Bernstein’s “Add More ~ing to Your Life.” What I was reminded of last night is, I am addicted to sugar. Not just refined sugar, but the sugar that’s naturally occurring in foods like maple syrup, honey and agave. A year or so ago I drastically cut back my sugar intake, but it seems to have creeped back into my diet through cravings and my morning coffee creamer habit. I was shocked when I read that my non-dairy creamer had 6 grams of sugar per tablespoon. Jackie advises having no more than 5 grams of sugar per MEAL! I have reduced my creamer to one tablespoon per morning cup, but am starting to reevaluate even adding it to my coffee at all. I might start steaming my unsweetened vanilla almond milk and adding a quarter cup of that to my coffee instead. I’m all about balance, but think I need to jump off of the sugar train ASAP.
Gabby (Gabrielle) reminded me about the power of manifestation and envisioning myself as already feeling like I have achieved my goals. Guess what I did for five minutes before I got out of bed this morning? Envisioned myself looking fabulous in my new green bikini on the beaches of Mexico. The sun was shining on my tanned skin. My muscles were lean and I felt amazing after my morning workout session. Sound silly? Maybe, but I’m incorporating my 5-minute morning and evening manifestations into my 2-week bikini shape-up.
Even though, I am on a 90-Day Challenge, I’m using the next two weeks before Mexico to step it up a notch and show myself how powerful I really am. I have been in “Healthy Kilee” planning mode by:
writing out my workokuts for the next two weeks (a mix of Insanity DVDs, Tone It Up workouts, hot yoga sessions and lots of walks with Layla.)
drinking tons of water and adding fresh lemon juice to some glasses.
prepping healthy foods like fresh cut fruits, vegetables, chicken, tempeh, quinoa, organic eggs and fish.
manifesting myself as already being bikini ready for Mexico.
telling myself positive affirmations, “you are a beach babe, you feel amazing in your bikini, you are healthy and glow from the inside out, etc.”
and most importantly, being grateful for all of the wonderful, inspiring people and things I already have in my life.
These steps might not be right up your ally, but they help me focus on my goals and allow me to stay in a positive mindset. Let’s just see how I look and feel in two weeks. Then we can find out if these healthy steps do help my turbo-charged 2-week bikini shape-up.
And, I’ll share my new favorite snack recipe with you. I wanted to bake some protein cookies after seeing some on Kris’ blog, but realized I didn’t have any eggs and didn’t want to go to the store, So, what’s a girl to do? I compromised and made some dehydrated bites. These babies have no refined sugar, no grains, no gluten, no eggs, no non-health food! They do have bananas, almond meal, Vi-Shape mix, coconut and vanilla stevia.
Banana Almond Coconut Bites
Makes 1 dozen bites
2 ripe medium-sized bananas, cut into chunks
1 cup almond meal (I used Trader Joe’s brand)
1/2 cup Vi-Shape mix, sweet cream flavor
1/2 cup shredded dried coconut (I used unsweetened, reduced-fat)
1 dropper full of vanilla stevia
1/4 teaspoon cinnamon
In a food processor, chop the bananas. Add in the almond flour, protein powder, coconut, stevia and cinnamon. Mix until well compbined. Roll into 12 balls and place on a dehyfrator sheet. Dehydrate at 105 for 16-24 hours. I liked them at about 20 hours. They had just a little bit of gooeyness on the inside and were crisp on the outside. Try eating one or two of these about an hour before your workout. They will help you stay strong throughout your entire sweat-sesh!
Well, I’m off to clean the house, finish laundry, do an Insanity DVD, prep some healthy meals for the week and cross my fingers that Blake makes a flight back home to Oregon this weekend. Have a wonderful weekend and I’ll be back on Monday. This girl needs a morning off from blogging tomorrow.
I love you all,
Kilee
“One of the key elements to manifesting is appreciating. By appriciating greatness, you create more opportunities to attract it into your life.” ~ Gabrielle Bernstein “Add More ~ing to Your Life”
Good morning! This morning’s post is going to be short and sweet (like Layla) because I need to get ready for work and rush out the door. I’m excited it’s Friday and I got a text message from Blake late last night saying that he’s working somewhere WITH cell service. That doesn’t happen too often during his Alaska jobs.
I felt really good yesterday and my body somehow made it through a Month 2 Insanity DVD. My arms were j-ello by the end of it, but it felt good to really break a sweat.
Day 32 Eats & Exercise
Breakfast: raspberry cheesecake protein smoothie – 2 scoops Vi-shape mix, 1/2 cup frozen raspberries, 1 cup coconut almond milk, 2 Tbls Greek yogurt, 1/4 teaspoon almond extract.
Snack: fresh cut pineapple and a ThinkThin bar
Pre-workout snack: couple bite of my new banana almond coconut bites (recipe coming soon)
Workout: short walk in the rain with Layla and Month 2 Insanity Cardio DVD
Post-workout recovery drink: 6 ounces chocolate ZICO mixed with 1 scoop of protein powder
Dinner: Frozen Mahi Mahi, green beans and 1/2 a sweet potato
I have received a few questions about what I marinate my Mahi Mahi in and it’s actually pre-marinated frozen fish from Costco. I love how it’s individually portioned, so I can take out however many I need.
Well, I’m off to start my day. Have a great day and I’ll be back to join you on Facebook & Twitter later this afternoon.
Hi! Sorry I’m late posting today. I was running around trying to get my tax amendment done today before I started on my to-do list. One of my 1099 forms was returned to me after I had already filed my taxes, so I needed to do an amendment which it turns out is way over my head. Luckily, I took it to H&R Block and they filled it out for me without charging me anything. Now that that task is completed, I can finish up other things like taking Layla for her walk, checking-in with clients through email and fitting my own workout in. I also need to pick out a new bikini because Victoria’s Secret is having a “free shipping” sale and it ends tonight. Nothing like an expiring coupon to get me to make up my mind!
Yesterday’s eats were pretty standard 90-Day Challenge fare, except for my super-fun reduced sugar white mocha that I made myself.
Challenge Day 31 Eats & Exercise
Breakfast: Coffee and another vanilla protein shake
Lunch: 1/2 cup quinoa salad, 1/2 cup spinach salad & a kobucha tea all packed up
Afternoon snack: reduced sugar white mocha: 12 ounces steamed unsweetened almond milk, shot of decaf espresso, 2 Tbls Gharadelli white chocolate powder mix and 1 packet of stevia + a cranberry almond simply bar
Afternoon hike/walk with Layla
Dinner: not pretty – Trader Joe’s curry tuna with green beans
I was a mess after dinner. I’ve mentioned it before, but the date of Blake’s arrival keeps getting changed. For whatever reason (hormones) I hit an emotional wall last night and needed for him to come home asap. When he finally had a chance to call around 11:30, I very sleepily told him that I couldn’t wait another day for him to come home. He kindly explained that he would loose his job and career if he just ditched out on them and that he only has a few more days until he gets to come home. I cannot even imagine what it’s like for military families to go through deployments, especially with children. My heart goes out to each and every one of them. Luckily, this morning I woke up feeling more like myself and am excited that it’s only a few more days until he’s home. The last time he was home was back around New Years, so it will be fun to cook dinner for him, take Layla on walks and go hiking together.
Well, I’m going to go get my workout in. I *might* try one of the Month 2 Insanity DVDs. Month 1′s are in my long, lost suitcase which has ended up in Denver, so Month 2 is all I have to work with. I’ll report back to you if I can walk tomorrow. Have a great night!
Good morning! I hope you are having a fabulous morning so far! I was up nice an early this morning and squeezed in a workout before heading into work. I want to take a little time today to recap my first 30 days on my new “Bikini Body” 90-Day Challenge.
PROS:
Easy to follow & incorporate into my schedule.
Motivates me to eat healthy foods and make sure I do my workouts.
I have tons of support with my fellow Challengers and teammates through our private Facebook group.
CONS:
Sometimes I don’t feel like two smoothies a day (so I just have one and eat something healthy in place of my second smoothie)
My perfectionist tendencies are starting to creep back up.
As I round out my first 30 days, I’m proud of some of my healthy accomplishments and not so proud of others. In the exercise department, I stuck to my six workouts a week religiously and this was a big transition after not working out (well maybe once or twice) in South Dakota for three weeks. The fact that my body was able to jump back into a daily workout routine was awesome!
However, I’m realizing that my intensity of workouts was not as high as it could have been. I wanted to make sure that I didn’t injure myself and eased my way back in with lighter weights, less interval training and shorter workouts. I did say that I only wanted to do 30-40 minute workouts, but it’s time to take it up a notch.
As far as my meals are concerned, I ate mostly healthy. I focused on having my protein smoothie (or two) each day and adding frozen fruits, fresh vegetables and almond or coconut milk. My dinner consisted of mostly organic proteins and vegetables. My snacks were protein bars, veggies or fruit.
Now, where my diet slip-ups happened. I have never been super rigid with my diet. Sure, I eat healthy foods and properly fuel my body for workouts, but if I want a gluten-free cookie, I’ll have one. You have seen my everyday meals here on the blog. What I didn’t post is everything I dipped my spoon into the almond butter or poured a few frozen chocolate chips into my hand. These little bites here and there might not seems like a big deal, but over the course of a month, they add up. I am learning that if I want bikini body results, I need to be more strict with what I choose to put in my mouth.
Weekends: you might have noticed, but I also don’t post exactly what I eat on the weekend. Honestly, just taking photos and posting what I eat Monday through Friday is task for me! On the weekends, I still eat my normal healthy fare, but I noticed that my “treat night” turned into “weekend treat nights.” If I felt like frozen yogurt one night, some wine another night and capping the weekend off with some gluten-free cookies, I did. This has to stop, because those extra treat calories don’t help my waistline. They taste good, but I end up feeling like I over did it.
As far as my personality is concerned, I’m starting to feel the need to look “perfect.” When I look in the mirror and see that my body han’t changed as much as I wanted it too, I feel like I’m not doing a good enough job. I’m trying to change this by getting excited and motivated about the next 60 days and focusing on the positive changes I’ve made.
To sum it up: my workout consistency has been good, I’ve been eating healthy foods, I ate a few too many extra bites of this or that and my treat weekends need to be reduced to one and only uno treat per week.
I have a new plan of attack for my next 30 days:
1. Bump up my workout intensity by adding in some Insanity DVDs, the new Tone It Up Beach Babe DVD workouts and heavier free weights.
2. Stick to my scheduled meal plan. Wait, actually make a meal plan.
3. Chose one treat a week. Not a treat each weekend night, just one night ;)
I checked my measurements and I am down 6 pounds and 4″ overall between my chest, waist and hips. I’ll post photos at the end of the challenge.
Day 30 Eats & Exercise
Workout: HIIT the Beach from the new Tone It Up Beach Babe DVD
Breakfast: coffee and vanilla protein smoothie: 1 cup unsweetened vanilla almond milk, 2 scoops Vi-Shape mix, 1/2 frozen banana, 1 teaspoon almond butter and 3 ice cubes
Snack: sliced apple
Lunch: kale salad & quinoa salad
Snack: new-to-me Peanut Simple Bar
Afternoon: 30 minute walk with Layla
Dinner: Buffalo chicken salad with yogurt blue cheese dressing and baby carrots
Post-Dinner: tea and a handful of un-pictured chocolate chips (I know, I was craving something chocolate)
Have a great day everyone and I’ll see you again tomorrow!
Good morning! I want to start this post by saying I’m thankful to have you joining me this morning. It is so wonderful knowing that you choose to share some of your time with me each day. Layla and I filmed a little “HI” video yesterday when I came home. She always greets me on the stairs and gives me lots of love and kisses before we go for our walk.
Challenge Day 29 Eats:
Breakfast: Coffee with a PB Coffee Protein Shake: 2 scoops Vi-shape protein powder, 1 Tbls TJ’s all-natural peanut butter, 1 Tbls 0% Greek yogurt, 1/3 frozen banana 2/3 cup frozen “coffee-cubes” 1 cup almond milk, 4 drops vanilla stevia.
Snack: Un-pictured apple
Lunch: Kale salad with left-over tuna from Saturday night’s dinner
Workout: Tone It up Treadmill Shredmill workout + 30 minute walk with Layla
Post-workout: 2 scoops Vi-Shape mix, 1 orange Emergen-C mixed in 6 ounces water, baby carrots, 1/2 cup frozen mango, 2 ice cubes and 1 cop unsweetened coconut milk.
Dinner: Left-over dinner from last night and bowl of broccoli with my new favorite Whole Food’s No-Oil Sesame Ginger dressing
I’m am OBSESSED with my new dressing. I could eat it on everything. Most of the time, I make my own salad dressings, but lately I’ve been wanting to mix it up by trying new healthy dressings. For dessert, I had one of my frozen yogurt fruit pops. I accidentally dropped it and broke one of the popsicle molds off. Oh well!
I have been gifted a lot of time these past few months to learn, reflect and grow. It seems like all these old windows within myself have been opened up. The spring sun is shining in and the breeze is softly blowing inspiration to me. This season is often associated with re-birth and cleansing. I won’t be participating in a special diet cleanse, but I will be focusing on cleansing my thoughts.
Last night Blake and I were talking about the power of the mind and the positive or negative energy that is produced by positive or negative thoughts. I won’t dive into all of the scientific evidence behind this (science has never been my forté) but there have been studies done showing that our thoughts start to impact our bodies. If you are constantly focusing on the negatives in life and thinking unhappy thoughts, the cells in your body will start to respond negatively. Possibly through disease, inflammation or injury. These issues will be difficult to resolve until you start to practice a positive mindset.
My mindset has shifted so much over the past few years and I’m very grateful for the people who have made a positive impact on this in real life and online. I’m thankful for the books that I’ve read on this topic and the YouTube videos I’ve watched that have inspired me. I’m so forunate that I’ve been given this opportunity and time in my life to learn and grow in a positive direction.
My 90-Day Challenge has caused me to pay more attention to my body, to the foods I’m eating, to the workouts I’m doing and more importantly to the thoughts I’m thinking. Diet and exercise are only PART of the total health equation. What we THINK can have an even greater impact on our body that we know it.
My new positive thought practice includes being conscious of my thoughts. I am evaluating if specific thoughts are serving me or not. Me thinking, “I’ll never look good in a bikini” brings about much different emotions and results than, “I am going to look amazing in my bikini 60 days from now.” It’s up to you what you want to think about and focus on, no one else.
The next step is to train myself to rephrase negative thoughts into positive ones. I try to do this, but I’ll focus even harder from now on!
My Challenge for you is to join me in rephrasing any negative thoughts that come up for you into positive one. Let’s take on the world, one positive thought makeover at a time!
Readers: Do you have any advice for retraining your thought patterns? I’d love to hear it!
Hello! I’m feeling totally rested from a nice, productive, but relaxing weekend at home. I have been day dreaming of vacations because Blake and I decided that we are going to take a long weekend trip to Mexico once he’s home. I’ve never been to Mexico before and he only went once during college. Let’s just say that he doesn’t recall much of that trip and we’ll pretend that this is his first time vacationing in Mexico when the two of us go.
As wonderful as a trip across the border sounds right now, there are some red flags that have come up:
1. We don’t know when he’s coming home, so I can’t book anything until he’s physically here.
2. We can only take a 3-4 night trip because of work commitments.
3. Mexico has been all over the news for horrific violence and I’m “careful, cautious Kilee” and want to stay somewhere safe.
4. We don’t know whether to stay at an all-inclusive resort, adult-only resort or just plain hotel on the beach?
5. I keep getting different recommendations from people as to which area to travel to.
So, my questions for you are:
1. Have you been to Mexico and where did you stay?
2. What area of the country do you recommend we visit?
3. Should we do an all-inclusive or adults only resort?
We are not planning on venturing off of the resort grounds because it’s such a short trip and we really need quality, relaxation time. We’ll go for a week+ and go exploring on another trip in the future.
Onto my eats and adventures this weekend. I have a had habit of not really recording everything that I eat on the weekends. I’m more relaxed about it and didn’t take the time to write everything down this weekend. I’ll change that next weekend, I promise! Looking back over my photos, a more than one sweet treat fit it’s way into my weekend. I might be in need of a little sugar detox. For weekend treats I had, frozen yogurt Saturday afternoon, healthy sangria Saturday night, oatmeal breakfast cookies (they didn’t turn out good enough to share the recipe with you) and peanut butter M&M cookies on Easter Sunday. Wow! That’s a few more treats that I should be having on my Bikini Body Challenge. My Day 30 Check-In is coming up, so we’ll see how those treats contributed to my results :)
I also ate healthy foods like Trader Joe’s Citrus Chicken Salad, protein smoothies, turkey burger salad, ahi avocado salad and roasted asparagus with organic chicken thigh and gluten-free, dairy-free pasta. I guess it all evened out ;)
Saturday night dinner was good enough to share, but sadly was only enjoyed by moi. First, I made red wine sangria with passion fruit coconut water, BOTA box cabernet sauvignon, frozen pineapple, mango, strawberries, fresh lime and tangerine Talking Rain sparkling water. Then, I blackened a steak of ahi and served it a top a spinach salad with avocado and ginger miso dressing with scallions on top. I outdid myself! It tasted amazing! It was a good reminder that I don’t need company to cook a fantastic meal.
For weekend workouts I did an Insanity DVD on Saturday and took Layla for a long walk in the morning. Sunday afternoon Layla and I went for a nice little hike and enjoyed the views. I spotted my dream house up on the hill. It has a gorgeous view and looks over the whole mountain range behind us.
I did a lot of healthy meal prepping on Sunday. I made kale salad and quinoa salad and packed up my meals into individual containers. I made sure I had lots of fresh produce and healthy drinks ready for the coming week. Now that I know I’ll actually be in a bikini in a few weeks (hopefully) I better step up my game!
Have a great Monday and I’ll be back tomorrow for more fun!
Happy Easter! What are your plans for the day? I was going to drive back home to the coast, but the long drive, weather conditions and my “home body” nature led me to stay in Central Oregon this weekend. Layla didn’t mind. We’ve done lots of walking over here. She even got to see her friend, “Gigi” on our walk yesterday.
Friday was one of those days where I came home from the office and plopped myself in bed. I read magazines, answered emails and caught up on some blogs. After a few hours, I realized I NEEDED to workout or it was going to be dinner and movie time with no physical activity for the day! I put on my workout clothes and took Layla for a walk. I find that getting outside in the fresh air and walking for awhile really motivates me to do a workout. Once we were home, I did a Tone It Up YouTube video from two years ago, Bikini Best Body Bootycamp. (Try saying that 3 times fast!) It was fun and I had never done it before.
Afterwards, I started to make dinner and snapped a pic of my healthy snacking habit. I like to snack on fresh vegetables while I cook so I’m not tempted to reach for a bag of chips or slices of cheese.
I made another stir-fry with a Trader Joe’s salmon burger, a Dr. Praeger’s veggie patty and lots of vegetables. It was delish!
For someone who was tired all day, I suddenly got a burst of energy after dinner. It must have been from all that lean, green, nutritious food I ate! I buzzed around trying to get the house all cleaned up and went grocery shopping for some fresh produce. That late night shopping excursion turned into an all-out grocery shopping trip. I think I was bored and kept throwing things in the cart.
Upper Left: tons of fresh greens and produce.
Upper Right: Fage 0% Greek yogurt *on sale*, my favorite passionfruit Chobani Green yogurt, brown miso (which I ended up taking back because I needed white miso), 100% egg whites & organic chicken thighs.
Lower Left: Vita Coco coconut water, 3 Luna bars, 1 KIND bar, 2 Kombuchas and new Blue Diamond Unsweetened Almond Coconut milk *on sale*.
Lower Right Vices: BOTA BOX & BLACK BOX Cabernet Sauvenion (perfectly portioned and $4.99 each!) Cinnabon coffee creamer (I am down to using 1-2 Tablespoons instead of 1/4 cup) coffee filters, M&Ms for cookies, Seattle #4 coffee grinds (my new favorite) and Layla’s favorite bones.
As you can see, I try to buy mostly healthy foods so when I indulge in a little refined sugar or wine it all evens out.
Challenge Day 26 Eats & Exercise:
Breakfast: Coffee & Cherry Cocoa Smoothie: 1/2 cup frozen cherries, 1/4 frozen banana, 2 scoops Vi-Shape mix, handful of spinach, 1 Tablespoon raw cacao powder, 1 cup unsweetened almond milk, 1/4 teaspoon coconut extract, 4-6 drops vanilla stevia.
Snack: un-pictured couple handfuls of pistachios
Lunch: Salad with 4 ounces grilled chicken, 1 pear and balsamic vinaigrette
Snack: Peanut Butter ThinkThin bar
Dinner: 1 TJ’s salmon burger, 1 Dr. Praeger’s veggie patty with tons of fresh vegetables stit fried in 2 teaspoons coconut oil.
It was a nice Friday and I crashed a little after midnight. Waking up to a clean house and a fridge full of healthy groceries made my Saturday morning wonderful!
Have a great day today and please take some time to think about what you’re grateful for. I’m thankful that my family is healthy, Layla is pooped from yesterday so she’ll probably sleep all day today and that I have such supportive friends over here on the blog, Facebook & Twitter.
Hi everyone! Thanks for chillin with me today. Are you already in love with McKenzie as much as I am? She is so, so sweet!
Onto my eats and exercise yesterday. I was feeling pretty good and my energy level was much better than the day before. I worked on a few Nutrition Plans for clients and got two walks with Layla in. The weather was so weird yesterday. It started out nice, then snowed and hailed most of the day and went back to nice and sunny in the evening. Weird!
Challenge Day 25 Eats & Exercise
Coffee in bed & morning walk with Layla around the neighborhood
Lunch: salad with mixed greens, Thai turkey burger, 1/2 grapefruit and peanut sauce dressing
Snack: apple with peanut butter mixed with a little Vi-Shape mix and almond milk
Afternoon refresher: sparkling mineral water, dash of pomegranate juice, squeeze of lime and frozen raspberries
Workout: Tone It Up Fat Burning DVD
Dinner: Trader Joe’s chicken skewer with veggies stir fried in coconut oil and topped with mango chutney
Yesterday afternoon I finished up little project I had been working on. I created monthly calenders that listed specific daily goals for my Challenge and life in general. April’s goals include:
If I complete my goals for the day, I get to put a sticker on that day. Sound childish? That’s because I got the idea from “Kilee’s Good Behavior Chart” that I had as a child. I got to put stickers by my good behaviors on a poster board. I am very into positive feed back and needed to give myself a little encouragement.
I have been having mixed emotions coming up over my 90 Day Challenge. Seriously! Who knew that starting a 90 Day Challenge could be so life changing?!? I have already worked through so many fears and issues, but apparently this dang Challenge is bringing some old ones to the surface. It’s okay, I’m used to working through these things by now.
I used to worry about being being perfect and looking like a model. Puberty set in and I didn’t look like a model and I learned that nobody is perfect. Issues solved right? I guess not all of the way. Since starting my Challenge, I have been feeling like I wasn’t doing good enough with it and that my body was never going to look as good as what I am striving for.
Back to square one. What I am going to do is discover my greater reason “why” I’m doing this. Is it because I want to feel confident in my bikini this Summer? Is it because I was to inspire others to take charge of their health and happiness? Is it because I always like having a goal and something to work towards? I need to define and focus on my “why” instead of worrying about not doing good enough or looking good enough.
Readers: do you have issues like this that resurface a couple times? What are your ways of working through them?
I’m off to work and going to get my sweat on later today. I’m thinking a total body weights session is in store. Have a great day!
Good morning everyone! I am so excited to be announcing a fun little series that I have arranged for you on the blog. Each Friday, I will be sharing a questions and answers post with some of my closest friends and mentors. It’s a way for me to share these amazing people with you and let them inspire even more people than they already do.
My first guest of honor is my good friend, the beautiful McKenzie Van Hoy of Life on Glory Acres. McKenzie has been my friend since our first day at the University of Oregon. She has the biggest heart, is a well-respected Labor and Delivery nurse, marathon runner and eats gluten-free too. Whenever I need some good advice or to lift my spirits, I’ll call McKenzie.
Here are her answers for this week’s:
Friends and Mentor’s Q & A: McKenzie Van Hoy
1. What first brought you into your current field?
In college, I knew that I wanted to work in the medical field, but I wasn’t sure which area. I found that nursing was my calling when I did a medical mission to Central America in college and I was able to help families who were in need of medical attention. I knew that being a helping hand and offering a kind word at a hard time could mean the world to that person. I felt that I could fulfill that part of my passion by being a nurse.
2. What makes you most excited about what you do for a living?
I am a Labor and Delivery nurse, and I feel the same thrill each time my patient gives birth to a baby. I don’t think I will ever get tired of being part of this miracle.
3. What impression do you want to leave on this world before your spirit moves on?
I want to be remembered for being kind.
4. What advice do you have for other women who have not yet discovered their true calling?
If you want to make your career your passion, find what you love, and find how that can make you money. Otherwise, find what you love, and find a job that will support your passion. Sometimes work is just work, and it supports your hobbies.
5. What is one thing that you always, no matter what else is going on, make time for each day?
Telling my husband that I love him.
6. What is your favorite way to relax at the end of a long day?
After a long day, I like to eat something yummy. I love to cook and bake, but I really love coming home to a yummy meal in the crockpot. It’s warm, comfort food that makes the house smell like I spent the whole day cooking. However, sometimes just some popcorn for dinner after a long day really hits the spot!
7. What is your favorite quote?
“It all works out in the end, and if it doesn’t, then it’s not the end.” I truly believe this. Patience and faith are the two lessons that I continue to re-learn in my life.
8. If you had to chose your favorite dessert (or special treat) which one would it be?
Cookies. Love them. Or mint chocolate treats- ice cream, milk shakes, you name it!
Thanks Kenze for participating! Head on over to her blog, Life on Glory Acres to see more of her everyday life and gluten-free recipes. Check back next week for another Friends & Mentor’s Q & A. Have a happy Friday!
Good morning (or afternoon by the time I finish this post.) I laid in bed a little longer this morning and decided to take Layla for a walk before the weather got too bad. We woke up to a beautiful, sunny sky, but within an hour, I could see a large, grey cloud headed our way. Here’s are two photos from this morning’s walk. The first photo is facing East and the second is facing West. I think our weather usually rolls in from the West, so I’m assuming this weather is headed our way.
Challenge Day 24 Eats & Exercise
Morning walk: 20 minutes in the freezing cold and icy conditions with Layla
Lunch: Mixed greens with 4 ounces chicken breast and Litehouse Yogurt Bleu Cheese dressing <– I am officially obsessed with this stuff!
Snack: Cocoa Cherry Smoothie: 1/2 cup frozen cherries, 1/4 frozen banana, 2 scoops Vi-shape mix, handful of spinach, 1 Tablespoon raw cacao powder, 1 cup almond milk, 1/4 teaspoon coconut extract, 4 drops vanilla stevia.
2nd snack: handful of pumpkin seeds with dried cranberries and dried cherries
Workout: Tone It Up/Self Magazine Drop 10 toning workout + 20 minute walk with Layla (video below)
Dinner: 1 Thai Turkey Burger (recipe here) stir-fried with sliced mushrooms, spinach, onions, shredded carrots, sugar snap peas and bean sprouts then seasoned it with Bragg’s, sweet chili sauce and lime juice for flavor and topped it with fresh cilantro and scallions.
Then, my sweet tooth snuck in. Seriously! I’ve been doing so well sticking to my clean, bikini-body diet. I have a treat night on the weekend where I’ll have frozen yogurt or something sweet. For whatever reason, last night turning into a little “eat as much sugar as you can find” night. I know from a nutrition stand-point that I should avoid sugar and I have drastically cut my sugar intake over the past two years. However, that does not mean that these nasty cravings go away. I *wish* that I was one of those girls who just “didn’t like sweets.” However, it’s quite the opposite. I adore sweets and love baking gluten-free treats.
I also think that sweets are my little comfort that I turn to when fear arises or I’m having a bad day. Yesterday wasn’t a bad day, it just seemed “off.” I was super tired throughout the morning and my coffee never kicked in. Then I spilt my entire packet of powdered Neuro natural-energy drink on the counter at the office. When I got home, I felt so lazy and tired that I just laid in bed and answered emails until late in the evening when I decided I needed to get my butt out of bed and squeeze in a quick workout.
Doing my workout and getting outside for an evening walk felt nice. I made my dinner, spent some time on Facebook and then talked to Blake. Afterwards I was craving hot chocolate, so I made a cup with almond milk and some Gharedelli mix. After my mug, I decided that I NEEDED more chocolate, so I broke into a stash of peppermint bark from Christmas time. I ate three large chunks and instantly had a tummy ache. I thought to myself, “Why did I just consume so much sugar? Why didn’t I just make a cup of tea?” Hmm, I started to dive into my feelings and sugar cravings…
Blake last thought that he’d be working in Alaska until the end of this month. Yesterday, he found out that there is a *chance* he might come home for a couple of weeks on April 10th. I try not to talk about it too much on the blog, but last night we calculated that Blake has been working away from home for 10 out of the past 12 months. This might not seem like a big deal for some couples, but it has made having a somewhat “normal” relationship challenging. Sure, I’ve had the opportunitiesto go visithim, which have been amazing, but lately I’ve really been yearning for him to be home and be able to live our lives together.
Him working out of state has not been entirely a bad thing. I’ve grown into a much more confident, independent and spiritual person, but we’ve also lost out on growing together. We talk a lot about how we’ve known each other for 10 years and have seen each other at our best and our worst and still love one another through it all. There are all these emotions that come up whenever he leaves for another trip or plans change and he isn’t able to come home. It’s not healthy, but I actually switch off a part of me that hurts when he’s gone for so long. It’s set on a timer, so as his return date comes nearer, I allow myself to start feeling those feelings of missing him and getting excited for him to come home.
Well, over the past week, I thought he was coming home soon, then found out he was scheduled in Alaska until the end of April, then last night heard that he might get to come home in a week. Do you know what this does to my emotions? Throws them all over the place! As I type this out, I’m starting to understand why my sweet cravings have been popping up lately. I want my fears and emotions to be comforted. I want to sooth my internal fear and have serotonin released into my system. Exercise and socializing are great for achieving this, but sugar and chocolate seem to be easier to reach for ;)
After feeling bad about myself and my mini-sugar fest. I drew an epson salt bath, lit some candles, used my sugar scrub and just allowed myself to feel my fears. I told myself that I’ll never be perfect, it’s okay to have these overwhelming feelings of sadness and frustration and only I can choose the way I want to work through these fears because so far, they haven’t gone away.
After my bath, I read some “Anatomy of the Spirit” by Caroline Myss and reviewed a few quotes that I had highlighted:
“This imbalance of head and heart turns people into addicts. In energy terms, any behavior motivated by fear of internal growth qualifies as an addiction. Even behaivor that is usually healthy – exercise or meditation, for instance – can be an addiction if it is used to avoid pain or personal insight.” p. 230
“The goal of becoming a conscious person is not to outwit death, nor even to become immune to disease. The goal is to be able to handle any and all changes in our lives – and in our bodies – without fear, looking only to absorb the message of truth contained in the change.” p. 248
“The greatest act of will in which we can invest our spirits is to choose to live according to these rules:
1. Make no judgments.
2. Have no expectations.
3. Give up the need to know why things happen as they do.
4. Trust that the unscheduled events in our lives are a form of spiritual direction.
5. Have the courage to make the choices we need to make, accept what we cannot change, and have the wisdom to know the difference.” p. 234
Wow! So many meaningful, inspiring quotes in this book! After reading myself to sleep, I awoke this morning with a sense of calmness and a better understanding that I’m here to help others become healthier and happier. By shifting my focus from feeling bad about my sugar cravings and indulgences, I am going to focus on the fact that I’m here in this position to help you grow into a even greater version of yourself. I’m pretty sure that we all have our own fears and struggles that arise throughout the day. What I want to do, is show you that you are not your fears and have the ability work through them.
I’ll leave you with a page I found out of my 2012 Goddess Guide Book that I filled with magnificent mottos that I want to incorporate into this year:
Reading this page made me confident that I’m headed in the right direction!
Hi! I hope you are having a good morning so far! I got up a little earlier than normal and took Layla for her morning walk. It feels good to start the day with a walk through nature and to think about what I’m grateful for and what I’d like to accomplish for the day. It’s funny because I always read my daily horoscope right when I wake up in the morning, and then have to read it again later in the day because I’m too tired first thing in the morning to retain the information.
When we get back from our walk, I make my coffee and breakfast. A very unusual thing happened over here yesterday morning… I took my coffee black. 99% of the time I’ll add stevia and non-dairy creamer to is. I know, I know, the non-dairy creamer is unhealthy, but I’ve tried all sorts of other options and never enjoy them as much. Therefore I have it in my one cup of coffee in the morning and enjoy every last drop!
Day 23 Eats & Exercise
AM Exercise: 30 minute walk with Layla
Breakfast: Blueberry Protein Pancake
Lunch: Salad with New Thai turkey burger – recipe here
Snack: Sliced apple
Workout: 30 Min HIIT treadmill session (5 min @ 6.0 speed, 21 minutes of 1 min @ 8.0 speed followed by 2 min @ 6.0 speed & a 4 minute walking cool down) + TUI “Itty Bitty Bikini” AB workout
Dinner: 4 ounces Marinated Mahi Mahi with asparagus grilled in 2 teaspoons extra virgin coconut oil, dried onions and garlic salt – perfection!
I saw this article in the new InStyle Hair Issue and it made me so pleased because I eat all of the foods listed on a regular basis (besides lentils.) I read that they’re not good for by O blood type. The article featured reasons why these foods are beneficial for healthy hair and how much to eat each week for optimum nutrition.
I was feeling the love and support yesterday so I shot a new vlog to share with you. It’s about listening to and trusting your inner voice. Enjoy!
I’m off to get ready for work, pack my healthy meals and squeeze in a long workout this afternoon. Have a great day!
Readers: what’s your favorite healthy “beauty” food?
Mine is extra virgin coconut oil because it’s delicious, good for your skin and can be used topically for beauty.
I was feeling inspired and whipped up a batch of huge Thai Turkey Burgers. These are filled with tons of veggies, lean turkey and Thai-inspired flavors. Enjoy!
Thai Turkey Burgers
Serves 4
20 ounces ground turkey breast
2 large organic eggs, beaten
1 cup spinach, finely chopped
1/4 cup cilantro leaves, finely chopped
1/4 cup white mushrooms, finely chopped
2 Tablespoons shredded carrots, finely chopped
2 Tablespoons green onions, finely chopped
1 Tablespoon Thai Sweet Chili sauce
1 teaspoon fish sauce (or Whorstechire sauce if you don’t have it)
Preheat your oven to 375ºf. Place all of the ingredients in a large mixing bowl. With clean hands mix everything together really well, until it’s uniform in texture and all the ingredients are evenly distributed. Line a rimmed baking sheet with tin foil. Spray with olive oil and form your turkey mixture into four patties. Place the patties on the baking sheet and bake for 20 minutes. Carefully flip the burgers over and cook another 9-11 minutes. Allow to cool and server however you’d like: on top of a salad, on a hamburger bun, wrapped in rice paper, etc. They pair well with rice vinegar based dressings, Thai Sweet Chili sauce, peanut sauce and Sriracha sauce.
Hi! How are you doing today? I’m excited that I made it through a nice long Monday and managed to get a heart-pumping workout, walk with Layla, healthy meals and work day all fit in. I ended my night with an hour-long audio from one of my favorite, inspirational figures, Ali Brown.
Ali is an amazing, motivational business coach aimed at helping women achieve financial success through entrepreneurism. I love listening to her free podcasts and subscribe to her newsletter.
She’s even offering a $50-off special for her new program, ”Divine Success: The 7 Phases to Realizing Your Dreams.” Click here to get more info.I listened to her free podcast, “Higher Power: Creating Success with Grace and Ease” last night and it really resonated with me. I love how she shared her personal and spiritual development and how that positively affected her business success. I’m a strong believer that you need to focus on your own personal and spiritual development before you can be blessed with all the gifts that life can offer.
I enjoyed a bowl of 1/2 cup Greek yogurt with 2 teaspoos cocoa powder and 1 packet of stevia – pure heaven for this bikini-loving Challenge girl!
Day 22 Eats & Exercise
AM Exercise: 30 minute walk with Layla
Breakfast: Shrek Smoothie – 2 scoops Vi-Shape mix, handful of spinach, 1 cup unsweetened almond milk, 1/4 frozen banana, 5 icecubes, 1/4 Chocolate Mint Cliff Bar
Lunch: Salad with mixed green, chicken breast, carrots, cucumbers, mixed berries left over from last night
Workout: 30 minutes on the elliptical and 30 minute free weights workout
Dinner: 4 or 5 ounces Copper River Salmon filet (marinated with Braggs, orange juice, maple syrup, lime juice, chopped scallions and powdered ginger) with a cup of green beans and a smidge of butter and sea salt
Dessert: chocolate Greek yogurt (mentioned above)
And lastly, the little love of my life. My partner in crime. The bratty girl who bosses me around on a daily basis:
I also wanted to share my new Yoga Music Mix that I put together on Myspace:Music. Since taking my hot yoga classes that play contemporary music, I’ve learned that I like doing yoga to songs with lyrics. If you want to check out my mix, check it out here.
I’m off to work on some nutrition plans for clients and clean up my kitchen. The one downside to preparing lots of fresh, healthy meals is that the kitchen always has to be cleaned up and dishes need to be washed. I guess that’s just one of the prices you pay to be able to eat healthy, homemade food.
Take care,
Good morning! Happy Monday! Who’s ready for it to be Friday evening? Just kidding! Everyday is a gift and tomorrow is not guaranteed, so let’s make today a great day. Sorry if I’m too cheerful for your Monday morning. I just choose to be happy every chance I get. I don’t want to come across as annoyingly happy though. Blake said that I can be “creepy nice” sometimes because I’m so cheerful to everyone. I’ve had to tone the niceness down when I’m out in public, but here on MY blog, I can just be me.
Onto my eats and exercise this weekend. I’m not going to lie, this weekend was a little rough for my emotions. I was in a funk on Friday and spent a lot of time this weekend working on some fears that kept coming up. By taking the time to actually experience the feelings that these fears were bringing, try to pinpoint what was causing these fears and then work my way through them, I was exhuasted. My body was tired too. I realized that I had done workouts for the past 13 days straight and needed some recovery days. My favorite leisurely activity is walking Layla. We went for a nice long walk on Saturday and a hike on Sunday.
We are so lucky to live somewhere with a hiking trail only a 10 minute walk away. My eats this weekend included healthy comfort foods like: gluten-free garden salad pizza, berry flaxseed protein smoothies, Beanito chips with cottage cheese, nutritional yeast and salsa mixed together, sweet potatoes covered in veggies and mock-Yumm! sauce and lots and lots of “makes Kilee happy” coffee.
Saturday night I met up with some new girlfriends and attended a new art gallery opening. It was neat to see the different design booths and jewelry peices. They had music playing, drinks and h’orderves. I really liked some of the jewerly by local designer Jamie Israel.
After the art show, I did a little “What I’m Reading” review and taped it to share with you. Sorry about the iPad not working in the film. The display doesn’t work properly when on camera.
Last night was my “treat night.” On my way home from the grocery store, I swung by our local Fro You shop and picked up a container of vanilla and cheesecake frozen yogurt. When I got home I topped it off with the fresh berries. Yum! Layla and I were very content. I always bring her out a sample cup of vanilla and then she gets to lick my bowl when I’m done. I don’t know which one of us likes it more?!
Sunday night was meant to be a relaxing, mellow night, but turned it to a “get a million and one things completed before hitting the sack” night. Luckily, I restocked my fridge with lots of healthy ingredients and set up a little arts and craft area in our living room for a project that I’ll get to later this week.
Well, I’m off to work and ready to start another fresh week of workouts and healthy meals on my Challenge. I’ll check back in with you tomorrow!
Good morning! How is your morning going so far? Mine has been nice and relaxing. Yesterday was a long day. I set my alarm for 5am yesterday morning in the hopes of going to a hot yoga class. When the alarm went off, I was all ready to go back to sleep and call off my 6am class plans. Five minutes later I remembered that there is a $10 charge for any classes you miss or cancel within an hour of class. Being the cheapskate that I tend to be, this possible $10 charge was enough to get my butt out of bed and off to class.
I’m glad that I went because I would have never known if I liked the class or not. However, I will not be attending any more 6am classes because it made me feel funky for the rest of the day. Some mornings I get up, have my coffee and rock out an amazing workout around 8 or 9 and feel amazing the rest of the day. I learned that 6am workouts leave me feeling tired, overly-hungry and kinda cranky by the end of the day.
So, I will not be waking up at 5am to get a workout in. I’d rather get my beauty sleep and workout later in the day. I also learned that when I eat starchy carbs with breakfast, I crave them the rest of the day. I already somewhat knew this, but I’ve been having my shakes for breakfast for the past few weeks and forgot. The oats in my breakfast cookie inspired my gluten-free chocolate chip cookie with coffee at the office, which then made me crave frozen yogurt once I got home and then something sweet for dessert.
Challenge Day 19
Workout: 1 Hour Hot Yoga
Breakfast: Americano with pre-made Fitnessista breakfast cookie
Morning Snack: Gluten-free chocolate chip cookie with cup of coffee
Afternoon snack: 2 cuties & Passionfruit Chobani Frozen yogurt (just put it in my mini ice cream maker)
Random Dinner: small salad, cottage cheese with Beanito black bean chips, roasted broccoli
Dessert: banana soft serve (frozen banana chunks blended up in the Vita-mix) with sunflower butter melted on top
Note: I did not have any shakes today because I failed to prepare them and was out of the house almost all day. It also seems like I was a lot hungrier and snacky-er than usual. There might be a correlation?
My night last night ended up being one of those nights where I just didn’t care about anything. I didn’t care about preparing a healthy dinner, I didn’t care if I ate a big dessert after dinner, I didn’t care if I got around to emailing clients back. I just felt tired, lazy and cranky. Then Blake called and said that even though he was supposed to be heading home soon, he got assigned another months worth of work. My spirits just sunk. I’m not telling you all this to try to gain sympathy. I’m telling you this to assure you that everyone has nights or days like this. Most of the time, I can stay in an upbeat, positive mood, but other times, I just feel low-energy and down and out.
I watched Gossip Girl as I ate my banana soft-serve ice cream with sunflower butter on top and tried to relax. I went to bed early and wrote out my plan of attack for today. It sometimes helps me if I write out positive, uplifting things to do the next day. This way I stay focused on the good things in life. My list includes: relaxing while I have my coffee and reading some magazines, taking Layla for a long walk in the morning, doing a cardio and stregnth training workout, painting my toe nails pink and going out to meet a new friend at an event downtown tonight.
By sticking to my “feel-good” list, I’m hoping that I have a fun day. I have also found that even though I’m more tempted to reach for sugary food when I’m feeling down, they actually make me feel worse overall. Lean & green will be my motto for the weekend eats!
I’m going to take tomorrow off from blogging. I’ll be back Monday with a full re-cap of the weekend. Have fun & be safe out there!
Hi! Did you like my beauty feature yesterday with the sugar scrub? What about those valuable life lessons I wrote about?
Well, I’m back at it again this morning. I will *hopefully* be in an amazing hot yoga class when you read this. I set my post to auto-post so I could rush out the door at 5:30 am to try out a new yoga class. The only other class they have on Fridays is during my work hours, so I am crossing my fingers that I muster up the stregnth to get out of bed and start my Friday out as a yogi. I could try practicing it at home, but I prefer the structure and discipline of being in class and someone making sure that I do the entire workout. Who knows all the things that could distract me at home?
Onto my Day 18 eats & exercise. I really enjoyed my meals yesterday. They tasted delicious, kept me full and satisfied and stopped me from indulging in any gluten-free chocolate chip cookies that I baked for my co-workers.
Challenge Day 18
Breakfast: 2 cups of coffee & a Mango Coconut Water Smoothie: 2 scoops Vi-Shape mix, 1 cup coconut water, 1/2 cup frozen mango chunks, 4 ice-cubes, dash of almond milk and vanilla stevia.
Lunch: Mixed greens salad with 1/4 avocado and 1 veggie patty with ketchup
Pre-run fuel: 1 Nuero energy drink with 16 ounces water
Workout: 30 minute run/walk with Layla
Post-workout smoothie: 1/2 cup pumpkin, 1 cup unsweetened almond milk, 4 ice cubes, 1 Tablespoon greek yogurt, dash of nutmeg & cinnamon and vanilla stevia.
Dinner: Gluten-free Pizza Salad: 1 brown rice tortilla topped with pizza sauce, tomatoes, grilled chicken, onions, 4 kalamata olives, 1/4 cup Daya non-dairy cheese baked at 450 for 11 minutes and topped with salad greens, red pepper flakes and a drizzle of balsamic vinegar and olive oil.
Yum! I wish that all my meals tasted this good! I’m going to be out working all day. Have a very happy Friday everyone!
Hi guys! I’m back. I was a little slow moving this morning. I woke up later than usual and had two glorious cups of coffee before getting out of bed. So happy that I figured out how to use the timer on our coffee maker so I can wake up to freshly brewed coffee each morning. Onto some life lessons that I learned over the past 24 hours.
1. Do not try to carry your iPhone, iPad, mug of tea, Layla and turn off all the lights at the same time.
I was tired last night around 9 pm and didn’t feel like making multiple trips up and down the stairs to bring my belongings up to the bedroom with me. So, I did what any multi-tasking female does, I bundled it all up in my arms and proceeded to try to turn out all the lights and make sure the door was locked while making sure not to spill my tea. At the very last night switch, I twisted my arms around, while hugging my phone, iPad, tea and Layla close to me and crash – my iPad fell to the floor. It was dark because I had managed to turn the light off before the fall, so I didn’t realize the new cracks on the screen. I picked it up and headed up the stairs hoping that it still worked.
I washed my face, got Layla tucked into her corner of the bed and reached for my iPad. Oh no, I thought to myself. Sure enough, the screen had cracks across the quarter top of the screen. I quickly tapped the screen to make sure that it still worked, and it did. I text my mom the bad news and she reminded me that she had done the same thing to hers and that things happen and that it’s just a “thing.” This made me feel a little better and today I’m grateful that it was just a crack and not something sad that happened to some one in my life.
Life Lessons: be more careful, don’t try to do too many things at once & things happen, it’s not the end of the world.
2. Don’t let Layla go potty without a leash in the middle of the night.
This little stinker had to go potty at 5 am this morning. Since it was the middle of the night and she usually runs out, goes potty and runs back inside in about 30 seconds, I let her out without her leash. Big mistake! She darted out into the darkness. We don’t have a fenced in back yard and live next to a road. Not a good combination for a little escape artist! The wind was howling and it was still dark out. I went inside to grab her treat bag because she’ll always come running home when she hears me open that bag. Not last night! I grabbed my jacket and sandals and walked around the neighborhood for half an hour calling her name and opening her treat bag again and again. Finally, I decided that she knows her way home and that I should at least wait until it’s light enough to see.
I closed the sliding glass door and set the bag of treats down on the table. When I went back upstairs, guess who had already put herself back to bed? Layla! I burst out into tears and told her that she was in big trouble, but I was happy she was home safe. From now on, she is sentenced to 24/7 leash rules. I am NOT going through that ordeal again.
Life lessons: don’t let Layla outside without a leash, if someone loves you, they’ll come back for you –> kinda a stretch, but I needed another life lesson out of this example.
3. An unkept house makes for an frazzled mind.
I try to maintain a clean house, but over the past few days, I let a few piles form around the house. Dirty clothes on the closet floor, dishes that need to be put away on the counter, my bags, purses and random stuff by the door, my notepads, magazines and markers scattered around the living room. I kept telling myself that I’d get to it this weekend. At the same time, I was having a very hard time keeping my thoughts clear. I was forgetting things, misplacing things, not finishing my daily to-do lists, not feeling like a had grasp on things.
Finally, this morning I realized that I needed to clean up the house, so that I could calm down and focus. Our surroundings affect us a lot more than we realize. A clean, organized environment will help you stay calm, focused and centered. Therefore, after realizing that my mind needed a clean house so it could calm down and focus, I cleaned the entire house top to bottom this morning before starting to work on anything else.
Life lesson: keep a clean home, mind and heart. Sometimes, you have to stop and complete something before you can continue with other tasks.
4. Look to other powerful women for guidance.
I have been following Gabrielle Bernstein since I lived on Maui, back in 2009. She seemed to have it all: power, beauty, spiritual connection, leadership abilities a huge heart & more! I was still in my negative mindset and her lessons only half resonated with me. Over the years, I have always referred back to her work for guidance on becoming the best version of myself. Last night, as I layed in bed, I felt the urge to watch some of her YouTube videos. The one above about “Manifest~Ing” was just what I needed to hear. We all have to power to manifest our best, happy, healthy life. I strongly encourage you to watch some of her videos to get inspired.
Life lesson: there is an abundance of guidance out there, you just need to start looking for it. We each manifest our own life.
These are just some thoughts that I have regarding the past 24 hours of my life. I always try to view the experiences in my life as lessons and it just so happens that I had a lot of life lessons to learn recently. Have a great day! I’m off to go for a run and make a post-workout smoothie.
Hi! I know I’m late posting today, but I had to take care of some important things before typing this (sleeping, cleaning, journal writing.) First, I want to share with you my eats and exercise from yesterday.
Challenge Day 17
Breakfast: Coffee with a protein shake: 2 scoops Vi-Shape mix, 1 banana, 1 cup un-sweetned almond milk, 1 Tablespoon sunflower butter, ice and a shake of cinnamon
Lunch: Leftover Lemon Tempeh Kale Salad recipe here
Workout: Walk along the river with Layla & 1 hour hot yoga class
Post-workout: Strawberry kombucha and a simple shake: 2 scoops Vi-Shape mix, 1 cup vanilla almond milk & ice
Dinner: Leftover kale salad, leftover cauliflower rice, TJ’s Panang Curry Tuna Packet and stir-fry veggies sauteed in coconut oil
Dessert: lick of my sugar scrub (recipe below)
I made this delicious smelling (and tasting) homemade sugar scrub to use in the shower last night. I even made a video so you could follow along with me!
Coffee Coconut Sugar Scrub
1/2 cup large granulated sugar (I used evaporated cane juice)
1/4 cup coconut palm sugar (or more of the previous sugar used)
1/2 cup extra virgin coconut oil, room temperature
1 Tablespoon Vitamin E oil (I used Trader Joe’s brand which contains other ingredients as well)
1/2 Tablespoon honey
1 teaspoon coffee grinds (optional, but gives it a wonderful texture and smell. Plus caffeine has a tightening effect on the skin – so they say!)
1/4 teaspoon vanilla beans or vanilla extract
In a large mixing bowl, mix the sugar and coconut oil together at a medium-high speed. Add the remaining ingredients and whip together until soft and fluffy. Scoop the sugar scrub into your container and store in the bathroom. Do not eat the sugar scrub! It is not recommended to ingest the scrub, especially after it has been sitting in your bathroom for awhile.
I highly recommend making your own sugar scrub at home. It exfoliates, leaves your skin silky soft & is much less expensive than buying a pre-made one. I’ll be back in a little bit with some lessons that I learned over the past 24 hours.
Have a wonderful rest of your day,
Hey, hey! Happy Wednesday! I had such a great day yesterday. I woke up a little later than usual because Layla has been sick the past two nights and the poor thing has to get up and go outside every few hours. So, we spent an extra hour in bed with our coffee and magazines before starting the day. I was inspired to record this video for you. I am *trying* to get in the habit of doing more videos because they allow me to get my thoughts out in a much shorter time than typing them up. Plus, there’s no room for typos in VLogs.
And, here’s a little playlist that I put together of all of my favorite country music songs right now. I listened to all of these while driving the fuel truck in South Dakota.
Layla and I ran errands all afternoon before I did my workout and took here for a walk. She is such a good little passenger in the car. She loves her sherpa seat that fits between the two front seats.
Then, it rained on us on our afternoon walk. I swear, it could be beautiful, dry weather all day and then we go outside to do our walk and it starts raining! Oh well, at least it smells nice when it rains here.
I’m off to go work for a while then take my new favorite hot yoga class. They play contemporary music the whole class and I leave feeling energized yet calm and grateful. I love my life!
Have a great day! What does everyone have planned for the day today? Any fun new fitness classes to go to?
To prepare the salad: Remove the tough stalks from the kale and cut into thin strips with kitchen shears. Add the kale to a large salad bowl. Gently massage the kale with your hands for a minute or two. I have found that if I do it in a loving fashion and try to project some positive energy into the kale, the salad tastes better. Silly, but it works! Add the remaining salad ingredients to the bowl. In a small bowl, mix together all of the salad dressing ingredients besides the olive oil. Once mixed together, slowly pour the olive oil into the dressing while whisking it. Once your salad dressing is done, pour it over the salad and toss. Cover and place the salad in the refrigerator for at least 4-5 hours.
About 30 minutes before you are ready to serve your meal, mix all of the tempeh marinade ingredients together in a small bowl. Place the squares of tempeh into a Zip-lock bag and pour the marinade over the tempeh. Allow it to marinade in the refrigerator for 20 minutes. Heat a medium sized pan over medium-high heat. Once it’s heated, add the tempeh and marinade and saute for 6-8 minutes, while stirring occasionally. Make sure that the tempeh cooks evenly on all sides and is golden brown when cooked. Remove from heat.
You can toss the tempeh with the salad or serve it on the side. I like to dish the salad and serve the tempeh on top of it. Enjoy! This is the perfect Spring or Summer dinner and left-overs make a fabulous lunch the next day.
Good morning! How are you doing on this beautiful Tuesday morning? I’m good. I’ve been enjoying my coffee and catching up on reading some blog posts. I try my hardest to re-cap each of my days over here on the blog, but more times than not, I’ll have a million things I want to share with you and then end up only getting to two or three of them. Today I’ll try to tie up some loose ends over here.
I am an avid Target shopper. I try to avoid going there because I always end up with a hand basket filled to the brim of things I don’t necessarily *need* but end up buying because they’re cute and I get 5% off with my Target card. This past weekend I went to get some of my beauty products at Target and was pleasantly surprized when a saleswoman gave my a sample and coupon bag. I was so excited over my new samples that I forgot what I even went into Target for in the first place. I did remember to pick up the new Self Magazine with the “Drop 10″ Challenge detailed inside. I took a photo with it after my workout yesterday to send to Karena & Katrina. They’re putting together a gallery with everyone’s photos.
2 ounces grilled chicken, cut into bite sized pieces
1 teaspoon extra-virgin coconut oil
1/4 teaspoon garlic powder
1/4 teaspoon dried ginger
6 mini-sheets of dried nori (Trader Joe’s Seaweed snacks)
1/2 Tablespoon Bragg’s Aminos
1/2 Tablespoon carrot ginger salad dressing (I used Whole Food’s brand)
Place the cauliflower “rice” and chicken in microwaveable bowl. In a medium size skillet, heat the coconut oil over medium-high heat. Add the vegetable, edamame, garlic and ginger. Cook for 2-4 minutes, until completely heated. Heat the bowl of chicken and rice in the microwave for 1 minute or add to the skillet and cook until warm. Add the cooked vegetables to your bowl and crumble the nori on top. Pour the Bragg’s aminos and carrot ginger dressing on top. Mix everything up and enjoy!
I’m going to go do a weight lifting workout and try to do some updates to the blog. If it looks a little wonky over the next 24 hours, that’s why. Have a great day!
Hi! I wanted to share my beauty night with you. I’ve been working on my healthy diet and exercise as part of my bikini-ready Challenge. A healthy lifestyle is great for getting a bikini-ready body, but what about a beauty routine?
While reading InStyle magazine Saturday morning, I was inspired to spend a little time and money to start working on the beauty department. I don’t know if you feel this way, but Winter is not exactly the most inspiring time for upkeeping a beauty routine. My skin turns pale, my hair loses it’s highlights, the extra coffee and wine start to stain my teeth. I still feel beautiful, just not photo shoot ready.
So, I picked up a few beauty products at the store and set aside Saturday evening for a night full of hair dye, face masks and nails. Remember, I’m a budget shopper, so everything was either on sale or I had a coupon for it!
Top left: Wet & Wild eye set, John Frieda 9A light blonde foam hair dye, Top right: fake nails, John Frieda Go Blonder shampoo and conditioner, Revlon lip gloss, Bottom left: Mountain Rose Herbs face masks (I already had those at home) Bottom right: Listerine Whitening rinse and Nivea Sunless tanner lotion.
I took before and after photos of my hair so you could see the slight difference in color. I’m going to get some blonde highlights later this Summer and just needed something to blend my darker roots into my lighter hair. If you want to try a new at-home hair color, I strongly encourage you to try the John Frieda foam hair dye. I also exfoliated my face and applied my face clay mask while my hair was processing.
Since I’m trying to gradually return to being blonder, I’m trying out the new John Frieda Go Blonder shampoo and conditioner to see if it helps to lighten and brighten my hair color. I’ll report back to you in a few weeks.
Does anyone else wear fake nails? I usually don’t, but I have found that when I wear the Broadway brand “Real Short” french manicure nails, I actually feel better about myself. I think that having pretty nails and hair are two ways to instantly feel better about the way you look. Anyone else share this view?
Onto two of my favorite beauty-routine products. When it comes to teeth whitening, I use the Crest White Strips about once a year. My parents usually put them in our stockings at Christmas and I wait until July or August to whiten my teeth when my skin is a little tanner. I like the contrast of the white teeth on the tan skin. Since I do not use tanning beds (anymore) and there has been snow instead of sun bathing weather lately, I picked up some of the Nivea sunless tanning lotion. I like how it gradually adds color after a few days and looks more natural than a lot of sunless tanners. The smell (to me) is a little more tolerable than the Jergin’s line of tanning lotions.
So, there are my new products that are going to contribute to the beautifying end of my 90-Day Challenge. I did another make-up post a few months back. You can check it out here.
As I reviewed my beauty products, I started to notice a theme: gradual. I got shampoo and conditioner that gradually lighten my blonde hair. My new Listerine gradually whitens my teeth. My Nivea sunless tanning lotion gradually bronzes my skin. As you might already know, I promote baby steps towards health. I don’t believe in doing a complete 180º when it comes to a new lifestyle. I try to add one new healthy habit at a time until it my healthy habits start to outweigh my unhealthy ones.
This same idea of gradual change can be applied to your personal development. A few years ago, I didn’t know anything about the power that one’s thoughts have over the outcome of their life. I believed that I was just a passenger along for the ride of life. This is the exact opposite of how I now view my life. You can check out my past story of how I worked through my negative thought patterns in theseposts. After a lot of reading, learning, growing, meditating, advice and self-love, I now know that I am the driver and pilot of my life. I truly believe that each and every one of us can envision, design and build the life of our dreams. It just takes a little confidence, faith and planning.
As with my health and beauty, I approach my personal growth and development with the same gradual mindset. I didn’t wake up one morning with the mindset that I have today. It took patience, practice, experience, learning from others and trusting in myself to reach the point where I’m at today. I, along with everyone else, am far away from a “perfect” mindset. I have days of self-doubt, lack of confidence and wondering where the heck my life is headed. To work through these thoughts, I usually take out my journal and write whatever down whatever I’m thinking about. I then write out positive affirmations for me to say to myself outloud that are the opposite of what I’m fearful about.
For example, if I were feeling insecure about the amount of money that I was generating, I would tell myself, “I make more than enough money to cover my bills, savings and spending money. Money flows to me with ease.” I would continue to tell myself this every morning for at least 30 days. Then, I would be more likely to see an increase in my personal income. The most important part is phrasing your affirmation as a positive and remembering to express it at least once a day.
After I have written in my journal and said my positive affirmation, I decide that I am going to view myself as if I have already worked through my fear. I imagine myself in the future, rocking an amazing life and not worrying about whatever I currently fear. By seeing a vision of myself living my dream life in the future, I allow myself to realize that I can work through this fear and achieve anything I desire. It just takes time, faith and effort. We can all do anything we put our mind to!
A few years ago, I was reading blogs and felt the urge to start one. I didn’t think that I could do it and that people wouldn’t care about my life or what I wanted to write about. Fast-forward to today and I have readers (like you) who join me on a daily basis. Woo hoo!
So, I want to end this post by reminding you that we can gradually change our mindset. We can gradually become the person whom we desire to be. I have FAITH and BELIEVE in you! Let’s come together and support one another in working through our fears achieving our goals.
I’m going to get ready to head out the door and make my dreams come true ;)
I already wrote this post once and accidentally deleted it. Plus, I forgot to photograph and record most of my eats this weekend. Just for the record, I’ll share my photographs and let you know that I did the Tone It Up Drop 10 Toning workout Saturday and a 90 minute hot yoga class on Sunday.
Ok, I’m pooped and going to bed. I’ll be back tomorrow with a fun beauty post. Good night!
Hi! I’m excited that it’s the weekend. I had an amazing day yesterday because I was in a good mood, the sun was out and I fit lots of running and walking into my afternoon. Some days I just feel so blessed to live the life that have. Sure, there are days when I feel down and out, but I remind myself of everything that I have to be thankful for, and that usually cheers me up.
I try to post a few encouraging or thoughtful posts on my Twitter & Facebook pages. Feel free to subscribe to them because I usually update them a few times a day.
Challenge Day 12
Breakfast: Coffee & Peanut Butter & Jelly Smoothie – 2 scoops Vi-Shape mix, 1 cup almond milk, 3/4 cup frozen berries, 1 Tbls “Better Than PB”, 2 ice cubes
Snack: VEGA protein bar + un-pictured 2 Tablespoons of trail mix
Workout: Tone It Up & Self #Drop 10 treadmill workout – 6 x 90 sec @ speed 8.0, 3 min @ speed 6.0 + a long walk with Layla
Post-Workout Shake: 2 scoops Vi-Shape mix, 1/2 banana, 1/4 cup pinapple, handful of greens, 1 cup water
Dinner: Baked salmon salad with lemon juice and olive oil
Did you see my new cookie recipe post here? I was so hungry after my workout and long walk that I ended up eating more of the cookie dough and cookies than I planned. Good thing they’re healthy and free of extra sugar and fat like some cookies. I’m going to put the rest in the freezer to save for another day.
Last night was a really nice, relaxing evening. I got to talk to some of my friends on the phone and went to bed early to watch Gossip Girl on my iPad. Layla was begging for me to go to bed early so she could chew on her bone that she gets before bed each night. We have such a nice, quiet little life over here in Central Oregon. It feels nice to live somewhere that you truly love.
This morning, I leisurely read some magazines, drank my coffee and planned out some healthy dinners for the week. It was the perfect, relaxing Saturday morning,
I hope that you have a great day today and a fun, relaxing weekend.
Boy, do I have a delicious, grain-free, gluten-free, protein-packed, low sugar, “can’t believe that these are healthy” cookie recipe to share with you today. I was in a video-taping mood, so I made a video too. I am getting way to good at this whole, blog everything that goes on in my life thing! No I’m joking, but I was impressed that I somehow managed to bake cookies while video taping myself and didn’t burn my hands in the process.
These cookies turned out amazing, and I strongly encourage you to try them out yourself!
Grain-Free Protein-Packed Cranberry Ginger Cookies
Makes 16-20 cookies
*make sure that all of your ingredients are at room temperature*
1/4 cup extra virgin coconut oil
1/4 cup canned pumpkin
3/4 cup NuNaturals More Fiber Stevia Baking Mix
2 eggs
1 teaspoon vanilla
1/2 cup Vi-Shake Mix, sweet cream flavor
1/2 cup Trader Joe’s almond meal
1/4 teaspoon sea salt
1/4 teaspoon cinnamon
1/2 teaspoon baking soda
1 Tablespoon ground flaxseed
2 Tablespoons dried cranberries
2 Tablespoons candied ginger, minced
2 Tablespoons pecans, finely chopped
(or 6 tablespoons of your favorite mix-ins)
In a large bowl, cream together the coconut oil and pumpkin. Add the stevia, blend, then add the eggs and vanilla. Blend until completely combined. In a medium bowl stir the Vi-Shape mix, almond meal, sea salt, baking soda, cinnamon and ground flaxseed. Add the dry ingredients to the wet ingredients and stir just until combined. Fold in the cranberries, ginger and pecans.
Preheat the oven to 375ºf. While the oven heats up, put the cookie dough in the refrigerator. Take out a large baking sheet and line it with a Silpat or parchment paper. When the oven has reached 375ºf, drop heaping tablespoons of the cookie dough onto the baking pan. Place them in the oven and set your timer for 8 minutes. Check your cookies after 8 minutes of baking, they might need to bake another minute or two.
When they’re done baking, let them cool on the pan for about 5 minutes before moving them to a cooling rack. Enjoy your grain-free, protein-packed cookies!
Hi! Did you see this morning’s delicious frozen yogurt fruit pop post? You have to try these babies out because they are delicious, healthy and easy to make.
Yesterday’s eats were all over the place. I was feeling so snacky that I had a few un-pictured handfuls of pumpkin seeds, dried cranberries and some baby carrots.
Challenge Day 11
Breakfast: coffee & vegetable smoothie: all of my vegetables that we getting old in the fridge + coconut water + Vi-Shape mix
Workout: Hour-Long Hot Yoga Class
Snack #1: Celery with mixture of 1 Tablespoons Better Than Peanut Butter, 1 Tablespoon Vi-Shape mix, 1/2 Tablespoon almond milk, raisins
I also went grocery shopping at Costco and Whole Foods yesterday. I decided to have a “Kilee” afternoon by trying out a new yoga studio (I’ll post more about it once I go back again) getting some specialty items at Whole Foods and stocking up on healthy foods at Costco. Here’s the loot from yesterday:
From upper-left hand corner: Sparkling Water, Passion Fruit Nectar (for drinks someday,) frozen mahi mahi, organic eggs, Copper River salmon (my favorite,) bananas, organic frozen berries, organic greens (quick tip: place a paper towel in your greens container and replace it each day. This will help them from getting soggy.) Beanitos chips (have never tried these before) and bones for Layla.
As you can see, I stocked up and have lots of healthy foods for my next week on my Challenge. I’ll be back tomorrow with a recap of today. I recorded a little video at the end of Layla’s and my walk this afternoon.
I was at Costco yesterday and sampled some new Yasso berry Greek yogurt popsicles. They were delicious, but the budget shopper in me decided that I could save $9.99 by making my own with ingredients I already had on hand at home. I’m glad that I did because these turned out delicious. So delicious that I decided to blend up some more mix to enjoy on it’s own after I scraped every last bit of the popsicle mixture out of the blender.
Frozen Yogurt Fruit Pops
Makes 4 popsicles
1 cup plain yogurt (I used Trader Joe’s Goat’s Milk, but you can use whatever kind you fancy)
3/4 cup frozen mixed berries (or your favorite frozen fruit)
1/4 cup agave (or honey or a bit of stevia if you’re trying to avoid sugar)
1/2 teaspoon xantham gum (found in the baking section of natural food stores)
1/4 teaspoon vanilla extract (optional)
Place all of your ingredients into a high-speed blender. Blend on high for 1-2 minutes. You want the mixture to be light and airy. Pour your popsicle mix into a popsicle mold and freeze for at least four hours.
These make the perfect snack or healthy, after-dinner treat.
Good morning! Look what I woke up to yesterday. I was really surprised to see that much snow on the ground.
First off, I want to announce the Gluten-Free Gratitude Giveaway winner from last night’s Facebook drawing:
Congrats to Lacy who is thankful for her daughter! Message me your shipping info and favorite type of cookie and I’ll get your giveaway package sent over to you girl. I love giveaways! I think it’s just as fun to host them as it is to win one, so I’ll try to do another one in a few weeks.
I have lots of photos to share with you from yesterday. For anyone who follows me on Instagram, I’m sorry for the constant blog post picture updates, but I have this whole system down for how I prepare my iPhone photos for the blog and they all get posted on Instagram. I find that attaching photos is the most time consuming part of blogging and have recently streamlined my process:
1. Take photos with iPhone
2. Use the Diptik app to collage the photos into layouts (saves lots of time instead of individual photo uploads)
3. Load the Diptik photo into Instagram (it gets emailed to me)
4. Save the emailed photo
5. Insert it into the blog post
Does anyone else know a faster and easier way to get photos onto my blog? Sometimes I feel like I’m two steps behind other bloggers on how to do things.
Onto yesterday’s exercise. I was planning on doing an Insanity DVD, but by the time I got home, I wasn’t feelin’ it. So, I propped up my iPad on the coffee table and did the Nike Training Club App 30 minute Razor Sharp workout. Whew! That thing kicked my butt! The app gives you rewards once you complete a certain number of minutes doing the exercise. Yesterday’s reward was a collection of smoothie recipes. Right up my alley! I might be trying some out in the next few days. I also had some much needed music motivation to complete my workout. My favorite Pandora station to listen to while I work out is “Back That Azz Up.” Keeping it classy over here in my short shorts and huge workout T with gangsta hip-hop! Luckily it’s just Layla and I at home for these workout sessions. After my workout, I turned on the movie, Pearl Harbor. I must have been in a nostalgic mood. First music from my high school years, next a movie with my high school movie star crush, Josh Hartnett. What happened to him anyway? I haven’t seen him in any movies lately.
I take absolutely no credit for this ingenous recipe. I used Deb’s microwavable fudge muffin recipe and made just a few tweaks to it.
Gluten-free & Grain-free Chocolate Mug Cake
Serves 1 chocolate-deprived girl
1/3 cup egg whites
1/4 cup canned pumpkin
1 Tablespoon protein powder (I used vanilla SunWarrior)
2 teaspoons cocoa powder
1/2 teaspoon baking powder
1 packet of stevia
1 heaping Tablespoon of chocolate chips (you can omit these, by why?)
Spray a large microwavable mug with non-stick cooking spray. Add all of your ingredients to the mug and stir with a fork until completely mixed together. Microwave on high for 2-3 minutes depending on your microwave. Allow to cool for five minutes and then dig in. I was a very, very happy girl with my mug cake last night. Now if only I had a big scoop of coconut milk ice cream to go on top of it. Maybe that will be next weekend’s treat?
Readers: if you could make a low-calorie version of any dessert in the world, what would it be?
Mine would have to be D’Laura Ter Har’s coconut cake with caramel sauce and whipped cream. I could eat tons of that cake before wanting to retire my fork.
Have a great day and I’ll see you back here tomorrow!
Much love,
Kilee
(Source: I saw this on one of my Facebook friend’s walls and saved it onto my computer.)
Hi! I’ve been running around town, working and working out today. Now is my first chance to sit down and recap yesterday’s eats and exercise. We’ll keep it short, sweet and delicious!
Challenge Day 9
Breakfast: Coffee & Sticky Bun Protein Shake – recipe here
Dinner – my last slice of left-over meatloaf with green beans - recipe here
Layla had a very active day. She did my workouts with me on the couch and walked around the neighborhood in the sunshine. Her favorite part was chasing after two ducks that were next to the walking path.
The best thing I ate yesterday was a protein-filled yogurt parfait that I had waiting the fridge for me once I finished my workout. It was bite after bite of tropical paradise. I am dreaming of my upcoming trip to Hawaii this fall. Until then, I’ll rely on my tropical fruit smoothies and snacks to transport me back to the islands. I added chia seeds for extra hydration, fiber and omega-3 fatty acids. Look for chia seeds in the natural foods section of your grocery store. They are starting to pop up in more and more stores.
Pineapple Lilikoi Parfait
serves 1
1 (6 ounce) container Chobani Passionfruit flavored Green yogurt
2 Tablespoons unsweetened coconut milk or coconut water
1/4 cup pineapple chunks (can be frozen or unfrozen)
1/4 teaspoon coconut extract (optional – I always like tons of coconut flavor)
In a small bowl, combine the chia seeds and coconut milk or water. Place in the refrigerator for 20 minutes. Meanwhile, in a serving bowl, combine the yogurt, protein powder and extract. Stir until well combined. Add the pineapple and stir. Once the chia seeds have plumped up, add them to the parfait and mix everything together. You can eat it right away or store in the refrigerator once you’re ready for a protein & tropical fruit filled snack.
Everything is good over here. I’m still feeling amazing on the challenge. My workouts have been fun, my shakes and food have kept my tummy full and I’m having a lot of fun sharing the Challenge with my friends. If you want to learn more about the Challenge, send me an email at wholenutritionpdx @ gmail.com and I’ll send you some more info about it.
Have a great night and I’ll be back tomorrow with all the usual updates :)
Don’t forget that the Gluten-Free Giveaway ends tonight at 9pm Pacific. Enter here.
This magazine came in the mail the other day and had me craving sticky buns. However, I’m afraid to attempt making gluten-free sticky buns for a few reason. The first being that there is usually yeast in sticky bun recipes and I never bake with yeast. Second, who knows if I can even get a gluten-free flour blend to make sticky buns that actually taste like sticky buns. And thirdly, what if I make them and they’re good? Like really, really, “oops, I just ate half a pan for breakfast” good!
So, I did what I almost always do… made it into a protein smoothie – ha! This smoothie has a similar flavor to a sticky bun without all the refined sugar, gluten, fat and unnecessary guilt that might come along with regular pastries. I had one for breakfast yesterday and it kept me full all morning and I powered through my workout. Plus, there was no sugar high and low that is typically experienced from eating sugary pastries for breakfast. Wiin, win & win!
Sticky Bun Protein Shake
Serves 1
1/2 banana, frozen & cut into 1″ chunks
2 scoops Vi-Shape Mix, sweet cream flavor
1 cup unsweetened almond milk
8 raw pecan halves
1/2 teaspoon cinnamon
1/4 teaspoon butter extract
1/4 teaspoon butterscotch extract
1/4 teaspoon maple extract
4-6 drops liquid vanilla stevia (I used NuNaturals brand)
Place all of your ingredients in a high speed blender and blend on high for one minute. Serve in a mug (to get more of that Sunday morning pastries with coffee feel) and enjoy!
I’ll be back later today to recap my ninth day on the Challenge. Have a great day!
Hi! Sorry I’m a little late posting today. I have had some other household chores and work items to wrap up before I do my *fun* stuff like writing this blog post. I’ll keep yesterday’s recap short & sweet!
Snack: *NEW* Caramel Fudge Think Thin Bar – loved this flavor!
Workout: 30 mins on treadmill: 5 min warm-up jog, 12 minutes of (1 min sprint/1 min jog) 8 min of (1 min 15% incline/1 min 10% incline walk) 5 min walking cooldown + Tone It Up Lean Abs pyrimid
Post-Workout Smoothie: Strawberry Banana Orange Julius (still perfecting the recipe before I share it)
Pre-Dinner Snack – small bowl of broccoli slaw – recipe here
Dinner – left-over meatloaf with grilled lemon pepper asparagus – recipe here
I was so proud of myself last night for two reasons: A) I found Vanilla Kahlua coffee grinds that were hiding in my freezer behind all of the bags of frozen fruit & B) I figured out how to set the timer on our coffee pot. Guess who woke up to the aroma of fresh coffee this morning? This girl! Layla and I relaxed in bed for a half an hour reading The Daily Love and looking at blog posts. It was perfect!
Another fun thing happened yesterday. Self.com and Karena & Katrina launched their new Self Challenge: Drop 10. This is the perfect addition to my 90-Day Bikini Body Challenge! I have already checked out the workouts and will be incorporating them into my plan.
Don’t forget about the fabulous Gluten-Free Gratitude Giveaway that I’m hosting on my Facebook Page. Leave a comment on the giveaway post to be entered into the contest. A randomly selected winner will be chosen at 9pm Pacific time tomorrow (March 21st.) Enter now to win a gift basket of my favorite gluten-free goodies and a batch of gluten-free cookies baked by moi.
Okay, I need to go get my sweat on, finish up some work projects and get the house ready for some house guests. Blake’s little sister and her boyfriend are coming to stay with me – yah!
Have a fabulous day and remember to practice gratitude throughout the day. It makes life much more enjoyable.
1/8 teaspoon all spice (or use pumpkin pie seasoning)
12 drops vanilla stevia (I used NuNaturals brand)
squeeze of lemon (probably 1/8-1/4 teaspoon)
dash of sea salt
In a medium size bowl, wish all of the ingredients together. Pour into two serving dishes and top with a dash of cinnamon. Refrigerate at least an hour or overnight. Enjoy!
This makes the perfect snack or after-dinner dessert.
Hey hey! How’s your Monday going so far? I cannot believe that it’s been a week since I first started my Challenge. It honestly felt effortless. You know I love my normal style of healthy eating when I’m at home. After being on the road with Blake for three weeks, it felt so good to get back into a healthy diet and exercise routine.
When I first posted that I would be starting my new health Challenge and sticking to my Body by Vi program, I wrote out my diet and exercise details. Here’s my plan & what I actually did this past week:
EXERCISE
Monday: 30 min HIIT cardio – run, stair stepper, stationary bike or Nike Training Club workout I went for a 30 minute run outdoors
Tuesday: Total body weight workout – Tone It Up, Nike Training Club or One Fit Foodie weights 30 min workout I did 30 minutes of upper body stegnth training with the Nike Training Club App
Wednesday: Insanity DVD – I know that no matter which of these workouts I choose, it will bust my booty to work up a sweat through high intensity cardio I did an Insanity workout DVD
Thusday: Lighter workout: yoga, pilates, or stretching class or DVD I did a 30 minute HIIT run/walk on the treadmill
Friday: 30 min HIIT cardio - run, stair stepper, stationary bike or Nike Training Club workout I did the TIU lean legs pyramid and Beach Booty workouts
Saturday: Total body weight workout – Tone It Up, Nike Training Club or One Fit Foodie weights 30 min workout I did a TIU weight lifting circuit DVD
Sunday: Rest day. Relax and take Layla for a walk. We took the dogs for a walk
EATS:
Breakfast: Protein Shake with fruit, vegetables and coconut water. I had either a protein smoothie or a protein pancake for breakfast each day. This shamrock shake made a lot of appearances around here.
Post Workout Snack: Protein Shake with fruit and unsweetened almond milk. I always had a protein smoothie after my workouts.
Lunch: Salad with chicken and eggs or a sweet potato with tuna or a gluten-free turkey and veggie sandwich. Basically, whatever we have on hand around the house. I want for lean protein and vegetables to be the focus of this meal Most days I had a solid lunch, so some days I just had two snacks instead.
Possible Afternoon Snack if I’m hungry: handful of almonds, half an avocado with salsa, celery with nut butter, fresh veggies with hummus. Basically, a 100-200 calorie snack with some healthy fats. Protein bars were handy for times when I needed a snack, but was out of the house. Like I said, some days I had some snacks and other days I wasn’t hungry for one.
Dinner: 4-6 ounces chicken, fish, tempeh, steak or lamb with lots of vegetables. I usually make a big salad or stir fry with these ingredients and add about a tablespoon of healthy fat like olive or extra virgin coconut oil. I was really good about making sure to have protein and vegetables for dinner. I had a treat night Saturday night and felt good the next day.
Dessert: I have a sweet tooth and some nights I NEED dessert. I’m trying to keep my sugar intake low, so I’ll have a cup of stevia-sweetened hot cocoa, a sugar-free fudge pop or some goat yogurt with cinnamon andstevia. I also like having a cup of herbal tea before bed. On Day 1 I made some chocolate goat yogurt for dessert, but most nights tea was fine. And I had frozen yogurt for dessert on my Saturday treat night.
As you can see, I fit in my six workouts and felt really good with that program. For my eats, I differed slightly from my plan, but that’s to be expected. The most important goals I had in regards to food were to have a protein shake each morning and after I worked out, keep it lean and green at dinner time and cut out the high-fat, high-sugar snacks that I was eating while on the road.
I think that by making sure I get one rest day (Sunday) and one treat night (weekend night) a week, I will continue to easily stick to my Challenge program. Again, I’m not saying that this specific Challenge program will work for everyone, but it works for me.
Now onto the stats! I am not posting my weight and measurements for the world to see because they are private to me and shouldn’t matter to anyone else. However, I will share the difference in pounds and inches throughout this 90-Day Challenge.
Week 1 Results
Weight: – 4 lbs
Chest: – 1/2″
Waist: – 1″
Hips: – 1/2″
Overall personal opinion: I feel like I’m gradually getting back into shape. I lost a lot of muscle tone and gained some extra fat while sitting on my rear for three weeks in South Dakota. The great thing about this program is that I’m eating real, high quality food, working out a reasonable amount and gradually losing weight and toning up.
If you have any questions, please ask. I’m an open book! Ok, I’m off to shower and heat up something lean & green for dinner. I still have tons of healthy groceries and foods left from last week, so continuing my eating plan should be a piece of healthy cake.
Exciting News! We hit over 100 “likes” on the Kilee Johnson – Whole Nutrition Face Book Page. This means that I’m hosting a gluten-free giveaway over on Facebook. To enter to win the gluten-free gift basket and cookies, leave a comment on the Facebook Giveaway Post stating what you’re grateful for.
Hi! Happy Monday! I can’t believe that my first week on the Challenge flew by. I’m going to share yesterday’s eat with you and then I’ll be back later today with a review of how my first week went. I’ve had quite a few emails asking me about what I think of the Body by Vi Challenge, and I want to share my honest opinions with you all.
The weather was really weird over here yesterday. It snowed on and off and then ended up being super sunny by late afternoon. My sister and I wanted Dutch Bros drive-thru coffee this morning. You can see a little snow in the photo. Layla loves going through drive-thrus because she knows that most of them will give her a doggie treat. I got my standard Americano with cream and stevia. I almost got a special mocha or latte, but remembered all of the treats that I had the night before.
Snack #1: 1/2 a KIND bar and “Cutie”orange & un-pictured pumpkin seeds
Snack #2: veggies, hard boiled egg and Trader Joe’s Queso dip and salsa
Dinner: Sample of Southwest Vegetable Beef Soup, Broccoli Slaw (recipe below) and Sweet Potato Fries
I didn’t end up having a second protein shake because today was my “off” day from exercising. I didn’t feel like I needed it because I wasn’t that hungry anyways. I tried to have lots of gluten-free food options available for my mom this weekend. I had gluten-free spaghetti, meatloaf, Southwest vegetable beef soup and broccoli slaw for her to choose from. We were joking at dinner because the bowl and spoon that I was using to sample the soup were tiny and it looked like that was all I was eating. They know me better than that; I had a full serving of dinner waiting for me once I finished my sample.
My new brocolli slaw recipe is perfect for Spring and Summer time. I based it off of a salad that I used to love at Sweet Tomatoes. I tried to make this one a little healthier by using yogurt instead of mayo, stevia instead of sugar and I added a little turkey breast to pump up the protein content. It’s sweet, salty and crunchy -yum!
Broccoli Slaw
Serves 4
1 (12 ounce) bag of broccoli slaw (I bought mine at Trader Joe’s)
2 celery ribs, finely chopped
1/4 cup chopped pecans (or nut of choice)
1/4 cup raisins
1/4 cup finely chopped red onions
4 ounces sliced turkey breast, cut into bite sized slices
1 cup plain yogurt (I used goat milk, but regular or Greek will work too)
1 Tablespoon apple cider vinegar
2 teaspoons mayonnaise (optional)
1 packet of stevia or 1 Tablespoon honey
In a small bowl, combine the yogurt, apple cider vinegar, mayonnaise and stevia or honey. Mix until well combined. Make sure you do a taste test and make adjustments if needed. Some people prefer a sweeter or tangier tasting dressing. Place the broccoli slaw, celery, pecans, raisins, red onion and turkey breast in a large bowl. Add the dressing and mix until everything is coated with the dressing. Cover and place in the refrigerator at least four hours or overnight. Store for up to four days in the refrigerator.
Well, I’m going to go get ready for my day and I’ll be back later with a recap of my first week on the Challenge. Have a great day!
Readers: what Spring & Summer recipes are you most looking forward to? I love fresh corn on the cob, red potato salad and huge fresh produce salads.
Good morning! Just a quick check-in to say “hi” and share my eats and exercise from yesterday. My mom and sister are still visiting and we are getting ready to take the dogs for a walk.
Since it was St. Patty’s Day yesterday, I made sure to fit many green foods in!
Day 6 Eats & Exercise:
Breakfast: Blueberry protein pancake
Workouts: Walk & Tone It Up workout DVD
Post-Workout: Pineapple Veggie Protein Shake – 2 scoops Vi-Shape Mix, carrots, cucumber, spinach, frozen pineapple & coconut water
Dinner: Treat night – my mom’s “skinny” margerita, blue corn chip nachos with reduced fat cheese and Trader Joe’s Garlic Chipotle Salsa and sour cream
Treat: mint & vanilla soft-serve frozen yogurt with sprinkles
As you can see, last night was definately a “treat night.” I have set up my Challenge plan so that I have one “treat night” a week. This gives me a chance to enjoy some fun foods that I don’t eat during the week and this way I don’t feel deprived. It’s back to my usual healthy eats today.
Ok, they are patiently waiting for me so we can go get our walk in. Have a relaxing Sunday!
Love,
Good morning! Are you having a good weekend so far? I am! My mom and sister drove into town last night and are spending the weekend with me. Too bad it started raining right after they got here. Oh well, we’ll find fun things to do. They’re excited to try out some of my smoothie recipes.
Yesterday was my fifth day on the Challenge. I stayed busy and had a lot of work to get done. I knew that I was going to be out of the house all morning, so I packed two halves of different protein bars that I had stored in the pantry. Does anyone else ever just eat half of a protein bar then seal it up in a Zip lock baggie? I had half of a Vega Endurance bar and half of a Pure bar sealed in a baggie, so I grabbed those to take with me.
Dinner: Large salad with TJ’s Parmesan Ranch dressing and left-over slice of last night’s meat loaf
Post-Dinner: cup of Sweet & Spicy Cinnamon tea
Here’s a video of part of yesterday’s workout. Aren’t Karena and Katrina the best workout motivators? I can’t wait for their new DVD to come out. I’m sure that it will help get me closer to my bikini body.
I finished the night with a cup of tea and a huge stack of magazines. I’m so lucky because when my mom and sister are done with their magazines, they will give them to me. Then, I pass them onto a friend. Don’t you just love passing magazines and books around so everyone gets a chance to read them without having to buy them all!
Ooohhh, my mom also brought me microwave kettle corn. Kettle corn is one of my all time favorite snacks. I might save it for when Blake gets home so we can pop some and watch a movie at home on the couch. Sounds glorious, doesn’t it?
Well, I need to go get our smoothies made. Let’s keep our fingers crossed that my picky house guests like their smoothies ;)
Have a great day! Get out there and do something fun this weekend!
~ Kilee
P.S. Check out this great article on the all-purpose, green household cleaner, vinegar on The Daily Well.
Hi! I’m going to make this post quick, because I have lots of work to get done today, plus fit in my workout and make my nummy smoothies. Sounds like the perfect Friday to me!
Workout: 30 minutes on treadmill – 5 min jog, 10 min of 1 min sprint/1min jog, 10 minutes of 1 min 15% incline walking/1 min 10% incline walking, 5 min cool down – whew, was I sweaty!
Post-workout: Almond Joy Mocha Smoothie – 1 cup unsweetened coconut milk, 1/4 frozen banana, 2 scoops Vi-Shake mix, 1 teaspoon cocoa powder, 1/2 teaspoon coconut extract, pinch of espresso powder
Snack #1: celery with Trader Joe’s Queso dip with Chipoltle Cholula sauce – heavenly and surprisingly super low calorie
Snack #2: sample plate with baby carrots, cucumber, 1/4 ripe avocado & few slices of turkey breast
2 lb ground meat of choice (I happened to have 1 lb bison, 1/2 lb beef & 1/2 lamb on hand)
1 ½ teaspoon sea salt
1 teaspoon ground black pepper
2 eggs
1 large shallot, finely chopped
1/4 cup carrot, finely chopped
1/4 cup celery, finely chopped
1 cup white button mushrooms, finely chopped
1 teaspoon chili pepper flakes
2 teaspoons Italian seasoning (or similar seasoning of choice)
½ cup ketchup
1 Tablespoon honey
1 Tablespoon Worcestershire sauce
2 Tablespoons olive oil or butter
Instructions:
1. Preheat your oven to 350ºF.
2. Put a medium-sized skillet on a medium heat, add the olive oil or butter, add the shallot, carrot, celery and mushrooms and cook for 10 minutes or until they are soft. Add a little salt and pepper if you wish.
3. In a large bowl combine the meat, eggs, salt, pepper, Italian seasoning, and chili pepper. Use your hands to really mix and combine everything thoroughly. Now add the cooked vegetable mixture to the bowl. It is very important that you distribute the vegetables evenly as this helps hold the meatloaf together.
4. Lightly grease your loaf pan with cooking spray and fill it with your mixture. Place it in the oven and cook for approximately 15 minutes.
5. While you’re meatloaf is cooking in the oven, get a small bowl and combine ketchup, honey and Worcestershire sauce to make the sauce that you are going to spread on top of your meatloaf.
6. After cooking for around 15 minutes you need to gently spread your sauce over the top of your meatloaf.
7. Continue cooking for around another 40 minutes and serve with a a green vegetable for a well rounded meal.
After I was stuffed from dinner, I went upstairs and started working on a new inspiration board. You may remember my pastinspirationboards. Well, it’s time for a new one.
Layla snoozed while I clipped out photos and pasted them to the board.
We’re excited because my mom and sister are coming to visit for the weekend. My mom wants to try eating gluten-free all weekend. We’ll see how this goes ;)
Check out my good friend, McKenzie’s blog for fun gluten-free recipe ideas. She just posted a mexican corn cake recipe that looks devine!
Good morning! How is everyone feeling this morning? I’m a little groggy from staying up too late. I don’t know why I do, but I get sucked into a book or magazine and force my eyes to stay open past my bedtime. I have this habit of downloading tons of samples on my Kindle and will literally spend hours reading samples without being able to decide which book to read next.
I really like reading books, but most of the time end up reading magazines. I think it’s because I have a short attention span and like the satisfaction of finishing an article and admiring the photos. However, I don’t like the advertisements and wish that magazines didn’t have them.
I discovered that you can download magazines onto iPads. I purchased “Clean Eating” magazine on my iPad. It was on sale for $5/year plus I used my Paypal account which was advertising a $5 refund for any purchase made. This means I got a year of “Clean Eating” for free! I’ll post any recipes that I end up making from the magazine. A lot of the time, I just like to look at the photos and get inspired to make my own recipes. I really miss Gourmet magazine for all of the gorgeous photos and articles. Bon Appetite is a good replacement, but Gourmet seemed more elegant.
My third day on the Challenge went really well! Here is yesterday’s meal and exercise schedule:
Breakfast: Coffee with a blueberry protein pancake made with the Vi-Shape mix
Dinner: Trader Joe’s Buffalo Chicken Meatballs with Broccoli and Hot Wing & Ranch Sauce
Beverage: 1/2 Glass Red Wine with 1/2 Glass Lime Sparkling Water
Whew! That workout DVD was tough! I discontinued my daily Insanity workouts once I got back from Nevada. My suitcase got left behind (it’s safe in Colorado right now) and I packed 5-6 of my Insanity DVDs to do on the trip. Now that I’m back from three weeks of very limited workouts on the road, I am easing back into my workout routine. I bet that my quads and hamstrings will be sore today!
My favorite part of the day was walking Layla. We really missed our beautiful walks while we were in South Dakota. Although, she really prefers the excitement of being on the road compared to the boring days at home with me. We had super boring errands to run this afternoon: pick up shipping supplies, go to the post office, do some banking, buy printer cartridges. Sounds riveting doesn’t it? Our excitement for the afternoon was when I locked my keys in the car. Luckily, my insurance company sent a locksmith out to unlock the car. Poor Layla was stuck inside and was so confused why I wasn’t getting back in the car.
Pineapple Coconut Smoothie
Serves 1
Handful of spinach
2 scoops Vi-Shape mix
1/2 frozen pineapple
1/4-1/2 cup ice cubes
11.5 ounce container of Zico coconut water
2-3 drops coconut extract (optional)
Blend together all of the ingredients in a blender for one minute. Taste your smoothie and make adjustments as needed. Enjoy!
Well, that’s all that I have to report for today. Things are nice and quiet around here – just the way I like it! Blake should get to come home for three weeks in April and I can’t wait to spend some quality time together. He’s out on the road most of the time, so when we get to relax at home and just be ourselves, it feels so nice. Have a great day today!
Readers: Have you ever locked yourself out of your car? Do you prefer quiet times at home or exciting times out of the house? Do you actually make the recipes you read in food magazines or just enjoy looking at them?
Good morning! I’m happy to report that it was another glorious day on the Challenge. I was a busy beaver around the house cleaning, paying bills, catching up on emails and dancing to Journey on Pandora. Here’s a recap of my eats and exercise for the day:
Everything tasted good and I was satisfied all day. I did crave a treat during the afternoon, but the VEGA bar helped tame the craving. So far, I’m feeling energized, happy and excited to continue my challenge. The workout was tough! I was in pretty good shape before I left for South Dakota. Three weeks of sitting on my rear while driving and not working out resulted in my body getting mushy and out of shape.
Because I spend the majority of my time working out and eating healthy, it feels weird to be out of breath during a workout that would have barely brought me to a sweat in the past. This is where a positive mindset and keeping my goals in mind are so important. Instead of feeling bad about myself and where my body (not me as a human being and soul, but my physical body) is at right now, I’m feeling proud of my work on my Challenge. I know that I’ll get much better bikini body results if I focus on the positives in my life instead of the negatives. Trust me – I’ve tried both paths!
Here’s the video and recipe for yesterday’s smoothie:
Strawberry Banana Smoothie
serves 1
2 scoops Vi Shake protein powder
1/2 frozen banana, cut into chunks
4-5 frozen strawberries
3 ice cubes
3/4 – 1 cup unsweetened almond milk
Blend up all of the ingredients listed above. Taste test the smoothie and feel free to add more almond milk or ice if needed.
Do you have a favorite flavor of smoothie? I have too many to count! I still want to try to make a copy-cat healthier version of an Orange Julius Strawberry Banana smoothie. I heard that egg whites will help. Has anyone used egg whites in a smoothie? Sounds scary to me!
I have to run to the post office, make some conference calls and squeeze in a workout this morning. Have a great day!
***If you haven’t already, check out my Life Lessons post on Relationships. I accidentally scheduled it for 3 am this morning instead of 3 pm this afternoon. I need to get better at auto-schedule on WordPress***
Hi! I’m checking in with a second post today. Who am I? I can barely fit in daily posts, let alone twice daily ones. I felt a need to share some information with you today. I’m not just a food & fitness blogger, I really like sharing personal development lessons that have made a positive impact on my life. Two of my favorite things about growing older are the lessons that you learn and passing that advice onto others.
When I was taking a bath last night, I was relaxing and not really thinking about anything in particular. All of a sudden, the phrase crossed my mind, “Everyone comes in and out of your life at certain times for a reason.” This is something that my mom said to me when I was younger and has stuck with me ever since. After that thought crossed my mind, I felt an overwhelming urge to write a blog post about it. So possibly, there is one or more reader out there who might need to read this post today.
“Everyone comes in and out of your life at a certain time for a reason”
This lesson can be applied to friends, family members, co-workers, boyfriends, girlfriends, spouses, neighbors, grocery store cashiers, etc. Every single person you meet or have a relationship with is placed in your life for a greater purpose. The lessons that you learn from that person are meant to help your soul grow and develop. Think about some of the influential people that you have known in your life. What have you learned from them? How did they make you feel? Are they still in your life today? The answers to each of these questions helped to shape the person you are today.
Sometimes I wonder why a particular person is in my life. Sometimes I can pinpoint what I think the reason is, but I also believe that there is an even grander reason that I cannot see at this time in my life. I like to think that the Universe and God have a larger plan than any of us humans can imagine. Have you ever wanted something so badly only to not have your wish come true? Then, something even better than what you had wished for somehow ended up happening. That is how I view life. I can’t understand how or why things happen, but I have Faith that everything happens for a greater reason. That’s part of the reason why I believe that people come in and out of our life for a reason.
Accepting When People Move Out of Your Life
I think that this is the hardest aspect of the lesson to be okay with. When you have a friend or someone close to you who dies or for one reason or another transitions out of your life, it can be painful. It hurts to think that you’ll never experience the fun times that you had with them again. You’d rather have them right there by your side. You might feel angry or hurt that you’ve lost them. I can relate to these feelings. It’s important to let yourself fully experience those feelings. Then, it’s time to do some self talk so you don’t continue to sit with those feelings for too long.
When someone that I care about has left my life, I try to think back to what they taught me and recognize that maybe that was the reason why they in my life. Possibly, there was nothing else that I could have gained from them at this time in my life. I remind myself of todays quote, “Everyone comes in and out of your life at a certain time for a reason.” I try to seek comfort in the fact that there is a greater reason that I might not be able to see right now. Then I try to focus on all of the amazing people and relationships that I DO HAVE in my life. By stepping into a positive mindset, instead of staying in a negative one, I’m able to attract more positive people and experiences into my life.
I also remind myself that it’s okay to lose a friend, leave jobs or move far away from home. These things help us to grow and mature as a person. We will always have relationships and people who we care for in our life, they just might change over time.
Finding Peace in Unsettling Relationships
Sometimes you wish that someone was already OUT of your life. I know how you feel. There are certain people who just push our buttons. We don’t want to be around them, but for whatever reason, they are in our life at that moment. The first thing that I do when I’m constantly upset with a particular person, is I remind myself that this person is here to teach me a lesson. I try to guess what this life lesson may be. I try to distinguish if the traits this person exemplifies, might possibly be traits of my own that I despise. If that’s the case, I start to work on bettering myself.
If this person has an absolute awful energy and negative attitude about them, I start to feel compassion and empathy towards that person. Another quote that has taught me so much is, “The way you treat others is a reflection of how you feel about yourself.” When I heard that quote, I thought about the people who have treated me poorly and how bad they must feel about themselves. This breaks my heart. I feel so bad for people who don’t like themselves. They have to be with that person 24/7! Therefore, if someone really bothers me and they seem unhappy with themselves, I try to send positive energy their way and understand that the reason they are acting so unkindly has more to do with their own unhappiness than me.
If you need to completely cut someone out of your life (they are abusive, do illegal activities, etc.) I 100% support you. You do not deserve to have this type of behavior in your life. You are strong enough to cut ties with that person and continue living your best life without their drama.
Learning from Others
The most important piece of advice that I hope you take away from this post, is to continually remind yourself that people are in your life for a reason. They are there to help you grow and learn valuable life lessons. They are there to inspire you, comfort you and prepare you for what’s ahead. If we were on our own, in solitary confinement, day in and day out, we might go crazy. If we tried to keep every single person we have ever met in our life and have meaningful relationships with each of them, we would drive ourselves crazy trying to keep up with everyone. By accepting those who are in and out of our life, we can experience peace, personal growth and gratitude.
Take some time later today to evaluate the relationships in your life. Why do you think those people are in your life at this time? Then, think back to people who came in and out of your life. What did you learn from them? Accept that they are no longer part of your everyday life. You still have all the memories you made with them and the lessons you learned from them.
I will leave you with a poem that helped me to put my long lasting and abruptly ended relationships into perspective.
Reason, Season, or Lifetime
People come into your life for a reason, a season or a lifetime.
When you figure out which one it is,
you will know what to do for each person.
When someone is in your life for a REASON,
it is usually to meet a need you have expressed.
They have come to assist you through a difficulty;
to provide you with guidance and support;
to aid you physically, emotionally or spiritually.
They may seem like a godsend, and they are.
They are there for the reason you need them to be.
Then, without any wrongdoing on your part or at an inconvenient time,
this person will say or do something to bring the relationship to an end.
Sometimes they die. Sometimes they walk away.
Sometimes they act up and force you to take a stand.
What we must realize is that our need has been met, our desire fulfilled; their work is done.
The prayer you sent up has been answered and now it is time to move on.
Some people come into your life for a SEASON,
because your turn has come to share, grow or learn.
They bring you an experience of peace or make you laugh.
They may teach you something you have never done.
They usually give you an unbelievable amount of joy.
Believe it. It is real. But only for a season.
LIFETIME relationships teach you lifetime lessons;
things you must build upon in order to have a solid emotional foundation.
Your job is to accept the lesson, love the person,
and put what you have learned to use in all other relationships and areas of your life.
It is said that love is blind but friendship is clairvoyant.
Good morning! Look what I woke up to this morning:
I savored my coffee while snuggled up with Layla in bed. We turned the fireplace on and opened the blinds so we could enjoy the warmth of the fire and the beautiful snow outside.
Little miss Layla had her first grooming appointment in ages yesterday. I’m happy because they didn’t shave her and kept her hair long. She doesn’t feel as good about herself when they shave her hair too short. I’m serious! She gets depressed for a few days and mopes around the house when that happens.
While Layla was at the Petsmart grooming salon, I was in office supply heaven – the new Martha Stewart Home Office Collection at Staples. I love, love, love anything Martha does, so when her team created a home office supply line, I was drooling. I even clipped a 40% off coupon from a magazine a few weeks ago.
After much debate, I chose a robin’s egg blue leather journal. I think it will be the perfect new journal for me. I have a regular notebook for my daily to-do lists and notes and then I have a journal for writing more personal entries. Does anyone else keep two notebooks around for these purposes?
I also went to Trader Joe’s and stocked up on groceries while she was at her grooming appointment. I had made a quick stop by the store when I drove into town on Sunday for basic necessities: eggs, almond milk, coffee creamer, bananas. However, our fridge was pretty bare after being gone for the past three weeks. Here’s a video that I recorded of my purchases:
So, onto telling you about my first day on the Body for Vi Challenge. I felt amazing! After being on the road for three weeks and eating less healthy foods and majorly lacking on the exercise, it felt so good to be back to a normal routine. I woke up and had my coffee. Then I made my first shake. I was craving something minty, so I made up a minty Shamrock Shake - recipe here. Then I went for a half hour run while it was snowing outside. My first smoothie tasted so good, that I ended up making the exact same one for my post workout smoothie. Then I rushed around the house trying to get ready in time for Layla’s appointment. I dropped her off, ran errands and then after a few hours, I was starving and realized that I had neglected to pack a snack. I should know better! Luckily, I was in Trader Joe’s, so I just opened up some of the pea snaps that I talked about in the grocery video. I snacked on a few handfuls of those and they held me out until dinner time.
For last night’s dinner I made BBQ tofu with green beans. Here’s the super simple recipe that I used to prepare it:
BBQ Tofu
Serves 2
1 block of super firm tofu
1/2 cup BBQ sauce (I used Pendleton brand)
1 Tablespoon olive oil
Slice your tofu into 1″ blocks. Line up the blocks of tofu on about 3-4 paper towels and continue to roll the blocks in the paper towels until the paper towel is completely rolled up. Place in the fridge. Let the paper towels absorb the moisture from the tofu for at least 20-30 minutes. You might need to replace the paper towels once the first batch is completely soaked through.
Once you are ready to make your tofu, preheat your oven to 375ºf. Slice your tofu into 1″ squares. In a small bowl, mix the BBQ sauce and olive oil. Spray a large baking sheet with olive oil cooking spray. Dip each tofu square into the sauce and place on the baking sheet. Once you have coated each square in the sauce, bake in the oven for 30 minutes.
Halfway through your baking time, carefully take your pan out and flip over each of the tofu squares. If you prefer your tofu a little crispier, turn on your oven broiler for 2 minutes once the 30 minute cooking time is complete. Carefully remove the pan from the oven, flip the tofu squares and broil another 1-2 minutes.
Once done cooking, allow the tofu to cool on the pan for 5-10 minutes. Serve with extra BBQ sauce for dipping.
I watched The Bachelor: Women Tell All on my computer while eating my dinner and was shocked at their behavior. I actually stopped watching this season because I felt so stressed out after watching that I couldn’t sleep. Sometimes I feel like I take on other’s emotions. I need to work on stopping myself from absorbing other’s stresses and emotions. There’s always room for growth and personal development and this tendency needs some improvement right now.
While watching the show, I decided that I *needed* something for dessert. Goat yogurt to the rescue! I mixed up 1/3 cup goat yogurt with 2 teaspoons cocoa powder, 1 packet of stevia and 2 teaspoons of my Vi Shape mix. Yum! It was the perfect low-sugar, protein-rich treat that I needed last night.
Day 1 of my Challenge was a success! I’m already enjoying my Day 2. I’m sipping my peach smoothie as I type up this post and I’m going to go hit the weights after I click “Publish.”
What are your plans for the day? Do you have anything fun going on? I’m still catching up on chores around the house and have a few nutrition plans to work on for clients. Have a great day and I’ll let you know how Day 2 goes tomorrow.
Here’s my first Body by Vi shake recipe that I made yesterday. I even recorded a video of me making it, but had technical difficulties and accidentally deleted the video. That’s okay, I’ll film another video shortly!
Shamrock Shake
Serves 1
Handful of spinach
2 scoops Vi-Shape protein powder
1/2 a frozen banana, cut into 1″ chunks
4-5 icecubes
3/4 cup unsweetened almond milk
2-3 drops peppermint extract
1/4 dropper full of vanilla stevia
Place all of your ingredients into the blender in the order listed above. Blend on high for one minute. Check to consistency. You might need to add more ice, almond milk or stevia. Blend for another 30 seconds. Pour into a glass and enjoy!
Hi! How is your Monday going so far? I made it home last night after staying with Blake’s mom the past two nights. She picked me up from the airport after flying into Portland. I love being out on the road and spending time with Blake, but I’m relieved to be back home to Redmond.
Today marks the first day of a new health challenge that I’m doing. I have seen this particular challenge being promoted by a few of my Facebook friends for the past few months and finally took the time to look into it. The plan is very impressive and customizable. I love the idea of a challenge centered around improving my fitness level and personal development skills. I’ll be working towards getting my body into better shape and building my visualization and positive mindset skills.
Most of my health goals over the past few years have been about training for a race, toning up for a special event or reducing certain foods in my diet. My new goal for my 90 Day Challenge is to get back into bikini shape. With summer right around the corner and the fact that I’m a bridesmaid in my friend Courtney’s wedding on Oahu early this fall, I want to make sure that body is toned and bikini ready. It seems like most summers I spend all summer trying to get in shape. I want to be ahead of the curve this year.
Challenge Outline
The “Body by Vi” (or should I rename it, “Body by Ki” haha!) Challenge is based around deciding on a goal for your health (losing weight, gaining muscle, lowering your blood pressure, etc.) and then working towards that goal for 90 days. The products associated with the challenge are customizable to help you achieve your particular goal.
The main focus of my particular program will be my “Vi Shape Up” blend of protein powder. This protein powder is designed to help you lose unhealthy fat while building lean muscles. You know how much I love my smoothies, right? I’m going to be using this protein powder in my smoothies twice a day and sticking to a healthy, balanced diet for my remaining meals.
Exercise
Incorporating the protein shakes is one part of my challenge equation. Another part is my exercise schedule. I love working out and feel my best when I commit to working out 5-6 days a week. I have done dozens of different exercise programs over the past decade and know that my body responds best to about four days of high-intensity cardio a week. I also like to lift weights about two to three days a week and do a lighter stretching-based workout once a week. I always, always, always take at least one day off a week to do nothing but relax around the house and take Layla for her daily walk.
Mindset
The third part of the equation is creating the right mindset. I know from experience that your mindset is just as important as the food you’re eating and the workouts your doing. One of the things that I love most about this Challenge is the huge about of motivation and support from other challengers and online resources. I’ve already watched 10+ videos about how to set, work towards and achieve your personal Challenge goals.
I’m part of an amazing, active “Body by Vi” Facebook group. We all check-in and inspire one another to keep working towards our goals. There are also a ton of videos online explaining how to keep a positive mindset and stay motivated throughout the Challenge. I think this support system is one of the best aspects of the Challenge and I know that the techniques I learn will help me throughout the rest of my life.
My 90 Day Challenge Exercise Outline
There is no “set” workout plan. I know my body and that it’s capable of this workout schedule. If at any time I think I need to reduce or increase my workout intensity, I will do so. I don’t recommend this exact workout schedule for everyone, but rather suggest that you talk to your doctor and/or personal trainer to decide on the best workout schedule for your body.
Monday: 30 min HIIT cardio – run, stair stepper, stationary bike or Nike Training Club workout
Tuesday: Total body weight workout – Tone It Up, Nike Training Club or One Fit Foodie weights 30 min workout
Wednesday: Insanity DVD – I know that no matter which of these workouts I choose, it will bust my booty to work up a sweat through high intensity cardio
Thusday: Lighter workout: yoga, pilates, or stretching class or DVD
Friday: 30 min HIIT cardio – run, stair stepper, stationary bike or Nike Training Club workout
Saturday: Total body weight workout – Tone It Up, Nike Training Club or One Fit Foodie weights 30 min workout
Sunday: Rest day. Relax and take Layla for a walk.
Everyday: walk Layla. She usually gets a 30-60 minute walk or hike around the neighborhood. This gives me a chance to clear my head and get some fresh air and it lets Layla get all of her energy out so she can sleep the rest of the day.
Meal Plan
I have spent some time outlining a meal plan that I know will help me achieve my bikini body by the beginning of this summer. I have a little winter weight to lose (which is totally normal for everybody and does not stress me out the least bit) and want to build some lean muscles to looked toned. Exercise is a third of my program, my diet is another third and lastly, my mindset is the final third of the equation.
Breakfast: Protein Shake with fruit, vegetables and coconut water
Post Workout Snack: Protein Shake with fruit and unsweetened almond milk
Lunch: Salad with chicken and eggs or a sweet potato with tuna or a gluten-free turkey and veggie sandwich. Basically, whatever we have on hand around the house. I want for lean protein and vegetables to be the focus of this meal
Possible Afternoon Snack if I’m hungry: handful of almonds, half an avocado with salsa, celery with nut butter, fresh veggies with hummus. Basically, a 100-200 calorie snack with some healthy fats.
Dinner: 4-6 ounces chicken, fish, tempeh, steak or lamb with lots of vegetables. I usually make a big salad or stir fry with these ingredients and add about a tablespoon of healthy fat like olive or extra virgin coconut oil.
Dessert: I have a sweet tooth and some nights I NEED dessert. I’m trying to keep my sugar intake low, so I’ll have a cup of stevia-sweetened hot cocoa, a sugar-free fudge pop or some goat yogurt with cinnamon and stevia. I also like having a cup of herbal tea before bed.
Sundays: I believe in taking it easy one day of the week. This helps you to balance out and maintain your somewhat strict program. I like having Sundays as my more relaxed day because I’m always ready to get back on track Monday morning. I’ll probably make a protein pancake on Sunday mornings. I don’t work out on Sundays, so I’ll most likely not need to eat as many snacks. I’ll make whatever I feel like for dinner and have a treat for dessert. It’s the perfect time to try a new gluten-free cookie recipe or go grab a cup of frozen yogurt.
Limited to no: refined sugar, unhealthy fats, cow dairy, grains, gluten, corn, beans and processed foods.
Mind Set
Healthy foods and exercise make up 2/3 of my 90 Day Challenge program. The final 1/3 involves a positive mindset. Anyone who has ever set a goal has experienced how his or her mindset either helped them or got in the way of achieving that goal. I know from personal experience just how important a positive outlook and mindset can be.
For this challenge, I am defining WHY I want to get back into my bikini body (feel confident about my body and health before the summer bikini season hits.) I’m ENVISIONING what I will look like and how I will FEEL once I achieve my goal. I’ll have FAITH that I can achieve my goal and BELIEVE in my abilities to eat a healthy diet, complete my workouts and keep a positive mindset.
No one else can work towards and achieve this goal for me. I am the sole one responsible for the challenge. I have done this before and I KNOW that I can do it again.
I want to encourage you to think about something you have been wanting for some time now. Something you may have not started working towards. Think about WHY you want it. ENVISION yourself achieving that goal. Imagine how you will FEEL once you reach your goal. Have FAITH and BELIEVE that you will achieve your goal.
Your first step towards reaching this goal is to take out a piece of paper and write down your goal with your favorite pen or marker. I prefer pink Sharpies myself!
Next, write down every single action item that you need to do to achieve this goal. It could be as little as packing your gym bag each night or as large as moving to a new state. The most important thing is that you take the time to write out these action steps that you’ll be taking.
Now that you’ve written out your list of what you need to do to achieve your goal, think about why you want to do this and how you’ll feel once you’ve done it. Write out these reasons and take time to think about each of them.
Let yourself imagine and envision what it will feel like once you achieve your goal. Remember to practice this step multiple times a day. Maybe when you’re sitting on the bus or subway or when you’re taking a shower.
Lastly, believe in yourself. You can make anything happen! No one else is going to do this for you. You are in charge of your destiny. No matter how large or impossible you think your goal is, you have to believe that you can achieve it. Without this crucial step, your goal might stay a dream instead of your new reality.
I’m going to be updating you on my Challenge all along the way. I really appreciate your support as I work towards my goal of getting into that bikini body through healthy meals, workouts and a positive mindset. I know I can do this and I’m confident that you can achieve your goals. Let’s attack our goals together. I’m with you every step of the way.
Let me know, what is your goal and how are you going to achieve it?
If anyone is interested in joining me on the 90 Day Challenge, send me an email ( wholenutritionpdx @ gmail.com) and I’ll get you some more details about the program!
Hi! Sorry that it has taken me so long to get back to you. I have been away from my computer and Internet access from early in the morning until late at night for the past week. Today marks three weeks since I flew to visit Blake in Rapid City, South Dakota. It has been an unforgettable three weeks. Blood, sweat and tears were experienced during this trip. Don’t worry, everything was fine! Being out of my comfort zone, driving the fuel truck in snowy conditions and working with Blake in stressful situations toughened me up. Let’s just say that I am ready for girl nights, bubble baths and some home cooked meals.
Being away from home and living in a hotel for three weeks helped me to realize that I can survive without my beloved, healthy routine. But, it’s exactly what I’m looking forward to once I get home. I’m currently sitting at the Pierre, South Dakota airport waiting for my flight. Blake is continuing onto Clark, South Dakota, then Minnesota, Canada and up to Alaska. Layla and I had the option of continuing onward with him, but we chose to go back home.
I took quite a few photos on my trip and wanted to share some of them with you.
This is part of what Blake does when he’s working for the state fish and wildlife department. He flys around looking for a specific type of animal (mountain sheep in these photos) and once he finds one, his net gunner shoots a net onto the animal. If they have successfully caught the animal, the net gunner jumps out of the helicopter and hobbles the animal. He puts a blindfold over it’s eyes (this helps it to stay more calm and relaxed) and ties it in a bag that is slung beneath the helicopter. From there, Blake flies the animal to a team of biologists who run tests and place a tracking device on it. This helps the biologists keep track of the animal and study anything that may be going on with it.
Once the biologists are done with the sheep, they let it go and it runs back into the wild.
Here are some photos from one of Blake’s and my sunset flights back to the airport. We spotted some elk. There were about four or five that were hanging out together in the hills.
On another one of our sunset flights, we flew by Mt. Rushmore, Crazy Horse and Harney’s peak. When I was learning about these national monuments in school, I would have never imagined that I’d be flying by them one day!
We saw so many animals while in South Dakota. The buffalo were my favorite. There was a heard that grazed right by the airport where we based the helicopter out of part of the time. The antelope were so tame that they had no problem just standing in the middle of the road and watching cars drive by. I was driving to a job site one day when I passed that sign that said “Welcome to Wyoming.” I had no clue that our job site was in Wyoming and got a little scared that I had drove too far west.
On our flight back to the airport yesterday Blake spotted three mountain goats. They love sitting at the tops of rocky peaks. We flew by to get a closer look. Those things are so, so cute!
Layla has been the best little roadie girl! Check out the cute snow jacket I got for her at Pet Co. It was on sale for $9. I couldn’t help myself! When Blake saw it he rolled his eyes and said, “Couldn’t you have gotten any other color besides pink?” Us girlie girls need every piece of pink clothing that we can get out here surrounded by all these manly guys. One day, while we were waiting for the helicopter to land, Layla met a new friend named Charlie. They ran around and played in the snow for a good half hour. Most of the time she just slept in the passenger seat of the truck while I drove.
Since we didn’t have a refrigerator in our room, most of our food was bought at the truck stop in the morning or at a restaurant in the evening. Every once in a while I’d be able to run into a grocery store to buy some lunch supplies and snacks. I was so excited when I spotted the new Chobani Lilikoi Greek yogurt. Lilikoi (passion fruit) is my favorite fruit ever and of course, I loved this new flavor. Right while I was eating my yogurt, I spotted this blurb in Fitness magazine sharing it’s fat-burning power. I also found a pre made cranberry & mixed greens salad to have for lunch that day. Side note: I rarely buy salad dressings and when I do, they are made with natural ingredients. This salad came with non-fat raspberry vinegarette. The first ingredient was high fructose corn syrup – yuk! It tasted like a syrup that you’d pour on pancakes. Please don’t buy salad dressings made with that stuff. If you want a fat-free dressing, try vinegar or lemon juice.
I also found this new-to-me drink called Neuro Bliss. It supposedly has calming effects. Trust me when I say that I needed anything “calming” throughout this work trip! I have not researched the ingredients to see if I’d consider it healthy or not, but it tastes good and I was in a good mood after I drank it. That was even after getting the fuel truck stuck in the snow for the 100th time :)
Most nights we would swing by a restaurant on our way home from the job site. Other nights, when we were too tired to even sit in a restaurant booth for an hour, we would order in. One night, we even picked up a bottle of cab and used our plastic hotel cups as wine glasses. Keeping it classy over here! I tired to keep my meals as healthy as possible, but some nights, I just wanted something that was gluten free and tasted good. I got tortilla soup and salad from Qdoba, a chicken spinach salad and a veggie pizza from Boston’s. I was in gluten free pizza heaven!
Well, Layla and I are just waiting for our flight out of Pierre for the next few hours. She’s laying in one of the seats next to me and I am going to be catching up on everything that I missed over the pat few weeks. I learned that I could survive without Internet and cell service, but it wasn’t fun! Take care and I’ll check back in with you once I’m home safe. Have a great weekend!
Good morning! Did you take any time to work through any of your fears? I’m feeling very refreshed from letting go of mine and we had a half day of flying yesterday. The helicopter needed to have some maintenance work done and this gave Blake and I time to run some errands and catch up on some work on our lap tops. It included a little Starbucks too!
A few nights ago, we went over and had dinner at one of the biologist’s houses. It was so nice to have a home cooked meal. We had cheddar broccoli, baked beans and deer meatloaf. It tasted so good! The biologist is an avid hunter and had about 30 animals mounted in his house. My favorite was a buffalo. Look at how huge this thing was:
Connecting with Others
Today I wanted to share with you something that I was thinking about recently. Over the past few years, I have been working on shifting my thoughts and aligning myself with love instead of fear. One of the most influential ways that we can step into a more BRILLIANT version of ourself is to open up and work with others.
I used to be pretty shy. I was nervous to talk to other kids my own age and just assumed that they didn’t like me. Once I decided that I needed to be more outgoing and less shy, I made some amazing friends who greatly impacted my life and happiness. By opening myself up to others and overcoming my fear that they wouldn’t like me, I was able to bring a lot of joy into my life through these friendships.
When I lived on Maui, I felt very isolated. I didn’t have many friends on the island and I was an ocean away from my family and friends back at home. I used to look at Facebook profiles and be too afraid to post anything because I didn’t want to look stupid to others. Now, when I think back on this, I can’t even imagine feeling that way, but that’s the mindset that I was in at that time.
When I started reaching out to others through Facebook, blogging and meeting up in person, I became more relaxed and felt good about myself. I started to realize that the more I connected with others, the better I felt. I learned that I brought just as much joy into my friend’s lives as they brought into mine. By reaching out and connecting with others, I created more love and abundance in my own life.
Then, I started to see this theme of connectivity and positive results when it came to my business. I started out being embarrassed to share my business and goals with other people. I wanted to do everything on my own and not have to rely on anyone else to get the job done. Then, I encountered a shift. I started asking others whom I admired for advice. They happily offered it. I started to reach out and try to develop new ideas with other business owners and people in my industry. More positive feedback started to develop.
Being part of two major online communities has really shed light on how much of a positive impact can come from joining forces and working together. Tone It Up is an amazing example of how thousands of women can create a healthy, supportive community. I am always in awe of how strong of leaders Katrina and Karena are and how much support and dedication they offer their TIU community. Another favorite online community of mine is The Daily Love. I have never learned as much personal development and positive life lessons in a year’s time since I started reading posts and tweets from TDL.
At this point in my life, I better understand the need to reach out and connect with others. It can be online, but few things are better than a girls night out (or in) with your friends or connecting with other like-minded individuals in a group setting.
How can you build and cultivate more relationships in your personal and professional life? Is there a local women’s entrepunuer group you can join? Is there a running club you can participate in? Can you start a book club with your friends? Do whatever appeals to you. Step OUT of your comfort zone and experience the magic that happens when you connect with others. It may be scary to put yourself out there, but I promise that the joy and happiness you will experience will outweigh any hesitations you currently have.
Let’s focus on stepping out of FEAR and creating more LOVE and RELATIONSHIPS in our happy, healthy lives. I’m here to support you every step of the way.
If you feel like you could use a little extra one on one support, I have a few openings for some “Coaching with Kilee” calls. We can work together to help you recognize any fears that may be holding you back from your happy, healthy life. Email me at Kilee @ kileejohnson.com for more details.
I’m waiting for the weather to clear before we head out to the job site this morning. The wind and snow kept us inside longer than normal.
Someone isn’t complaining over here. She has gotten quite accustomed to hotel living!
Well, I’m going to respond to some emails and see if it’s time to drive out to the job site. Have a great day!!!
Hello! I’m sitting in the fuel truck as I type this. I’ve been on the road with Blake for 13 days now. I’m starting to get antsy to head home now. Being out in South Dakota with Blake is special, but the comforts of home and my usual routine are sounding very good right now.
Sometimes when I’m working with Blake out here on the road, I get really frustrated and upset that I can’t upkeep my usual workout routine and healthy diet. I’m lucky to fit in a walk and maybe find a pre-packaged salad at a truck stop. I value my healthy lifestyle and sometimes feel bad about myself because I’m not doing exactly what I teach others to do. That’s when I have to take a step back and remind myself that I’m doing my best given my current situation. You can cause yourself a lot of unnecessary stress and worry by being overly concerned about your diet and fitness.
Embrace your Current Situation
This is an instance where I have learned to embrace my current situation. It’s not the ideal circumstance for practicing a healthy lifestyle, but worrying about it is going to make me feel a lot worse than if I embrace it. By embracing the fact that I’m going to be feasting on hotel continental breakfasts, eating truck stop grab-n-go foods for lunch and restaurant meals for dinner, I’ve been able to make the most of it and even sneak a few healthy foods into my diet out here.
I know that I stick to a mostly healthy diet and exercise regime when I’m at home for the greater part of the year. Therefore, this week or two of less than stellar meals and lack of exercise is not going to send me into a downward spiral of unhealthiness. It’s actually making me more excited to cook some healthy meals and do a few new workouts. Sure, Layla and I have eaten a lot more kettle corn than I’d like to admit. I broke a sweat once over the past week and a half. This is not the end of the world! It’s just different than my normal routine.
Don’t freak out and stress yourself silly about something you can’t control. This is a recipe for disaster. Embrace your current situation and rock it the best that you can!
Embrace your Fears
A few days ago I was worrying about what people would think of me if I did something. I recognized this fear and knew that if I wanted to move forward and achieve new goals, I needed to break through this fear. My amazing friend, Kris, offered me advice on working through this fear and stepping into my POWER.
I wrote down exactly what I was scared of in my journal. I accepted that I had this fear and acknowledged the fact that I am the only one who can overcome it. I STEPPED into the feelings that this fear provoked inside of me and chose not to run away and distract myself from them.
Then I had to make a DECISION that I was either going to continue to live with this fear holding me back or I was going to OVERCOME it and keep ACHIEVING my goals. Making room to really feel that fear and choosing to push it behind me was such an amazing feeling. Right after that moment of deciding to not let this fear hold me back, I felt REFRESHED and ENERGIZED!
Since choosing to embrace and overcome my fear, I have already starting working towards my goals and no longer have even a twinge of fear holding me back. What a great feeling!
Embrace and Overcome Your Fears Exercise
1. Take out your journal.
2. Write down exactly what you fear and are scared of.
3. Let yourself step into that fear and experience all the uncomfortable feelings that the fear provokes in you.
4. Decide whether you are going to continue to let this fear stop you or if you are going to release this fear from your consciousness and work towards your goals.
5. Choose to go in the direction of your goal and leave your fear behind you.
You are the only person who can embrace and overcome your fears, current situation and obstacles. Don’t run away or ignore them. They’ll only get worse and keep you from living the life of your DREAMS. You can embrace and overcome your fears. I believe in you!!!
We finally have a maintenance day and we’re going to go run some errands. I still don’t know what I’m headed home. I filmed this video a few days ago. If you didn’t see it on my Facebook or Twitter page, here it is:
That little spec is Blake flying into the sunset
Have a great day and remember to take a few minutes to embrace and work through your fears.
Hi! How is your day going today? Mine started out as being very cold. It was -9º f windchill when we got out to the truck this morning. Then, for whatever reason, the heater in our truck didn’t work. We all shivered during our 45 minute drive out to the airport. Luckily, the biologists have to keep the animal medicine warm all day long, so they run one of the trucks with the heat blasted up high. Layla and I hung out in the nice, warm truck all day.
She caught up on sleep and I caught up on reading my kindle. I just finished Jack Canfield’s, “The Success Principals” and started Vicki Milazzo’s, “Wicked Success is Inside Every Women.” I started Mr. Canfield’s book back when I was in Nevada and it took me quite a while to finish because it had a lot of questions and exercises throughout the whole book. I highly recommend it to any one at any age because it had a lot of inspirational stories and specific action steps for you to implement into your own life.
On the way to the airport this morning, we saw two buffalo who were sleeping right next to the road. About a half hour later, I drove back to them so I could snap a photo. Look how close I was to this one!
I also saw a heard of antelope. I honestly didn’t know if they were deer or antelope, but my friend answered my question once I posted the photo online.
I have to admit that my workouts have fallen to the wayside during this trip. First, I forgot to pack my tennis shoes. Then, our work schedule included waking up at 5 am and finishing around 7-8pm. By night time, Blake and I barely make it through our showers and crash into bed at night. I know this work schedule isn’t a good excuse, but I took it as a reason to keep up my typical workout routine. I’m not too worried though, because I workout 5-6 days a week whenever I’m at home, so this week on the road is not going to ruin my efforts.
I know the right shoe looks a lot bigger, but I promise it's just the camera angle.
When we were at Scheel’s, a large sporting goods store, the other day I found a pair of clearance Reebok’s for $29.99. Then, when I was checking out, the cashier informed me that they were two different sizes. I tried them on again and barely felt a difference in their size. I asked for a discount and got the originally $99.99 priced shoes for $19.99. This made my coupon-cutting, discount shopping self very happy!
I took my new shoes for a run on the treadmill the other night, but besides my daily walks, that’s been it for exercise. Today, I decided to try out a workout inside the hangar. I brought Blake’s resistance band and did a mix of band exercises, squats and lunges. It felt good to use my muscles instead of just sitting on my rear end all day!
Tonight, once we got back to the hotel, I looked up some more workouts that could be done while I’m waiting for the helicopter at the airport. Here are some of the workouts that I found:
From Renegade Health Show
Tone It Up Baywatch Body Workout
OK, I’m off to bed. This girl is super sleepy from these long, cold days. It’s forecasted to snow 3-5 inches tomorrow. I’m hoping for a weather day, so Blake and I can relax and have some fun.
Hi! I wanted to quickly share some photos from the past few days with you. I just downloaded a new iPhone app called, Diptic. It lets you group photos together. My time on my laptop each evening is super short, so I can use my iPhone to save these photos and then upload them to the blog. I hope you enjoy some photos of my trip out here to South Dakota!
This is what a typical morning drive looks like from the back seat. Sometimes I drive, or other times Blake drives. The guys are really messy and throw all their junk onto the dashboard. I am constantly trying to clean out the truck each day.
Here are some of my healthier food choices: Emergen-C to keep my from getting sick, a veggie & cheese snack pack and a chicken salad from our morning truck stop.
Here are some of the animals I’ve seen so far. The photos are blurry because I usually have to zoom in really far to get pictures of them. The ones in the top photo are deer; then there was a really cute bunny rabbit at the airport this morning; the middle photo is of a herd of buffalo in a field across the street from the airport; and there were some sheep next to the road on the way to one of our fuel sites.
Blake has been saying all season how he wanted me to grill hot lunches for him and the workers to help keep them warm and fueled during their long work days. He finally bought a portable grill the other day and we picked up hot dog grilling ingredients. What we didn’t have, were any type of grilling accessories like tongs or a pot for the chili. I ended heating the chili in it’s can and using plastic silverware to turn the hot dogs.
Blake buzzed Layla and I on our walk down the runway this morning. The weather was really bad for flying conditions today. The winds were gusting up to 60 miles/hour. Luckily, everyone was safe and we got about eight hours of work in before calling it a day.
Layla and I got all bundled up for our early morning walk. I got this new cream cable knit earband that’s lined with fleece. It kept my ears warm all day long. Layla wore her fleece jacket. One of the workers told me that jackets and sweaters actually make dogs colder because they interfere with their dog hair keeping them warm. Do you know anything about this?
I’ll try to keep taking new photos. Sorry that some of these turned out kinda blurry. My phone is great for taking photos, but sometimes they just aren’t the best quality. Have a great day!!!
Hi! We’re still in Rapid City, South Dakota. We had weather days on Wednesday and Thursday. This means that the weather was not cooperating and it wasn’t safe to fly the helicopter. Turns out that two days off are exactly what Blake, Layla and I needed.
We took advantage of our time off by sleeping, going to a coffee shop, running errands at Cabelas and Scheels, doing laundry, going out to eat and taking a dip in the hotel hot tub.
Today I’m going to share some of my eats from the road. I know I’ve mentioned that it can be difficult to keep up a healthy diet when traveling for work. South Dakota has proved to be even a little more difficult for me to find healthy, gluten-free foods than it was in Nevada. No worries, I eat a fairly healthy diet year round, so a few days or weeks of eating sub-par nutrition is not going to wreck havoc on my health. I want to show you my semi-healthy meals that I enjoy while eating continental hotel breakfasts, picking up foods at truck stops and going out for nightly restaurant dinners.
Breakfasts
Healthy: Banana from the hotel with a protein bar that I packed.
Not-as-healthy: Scrambled (powdered) eggs and sausage from the hotel breakfast.
Lunches
Healthy: Subway and truck stop salads
Not-as-healthy: Gluten-free BBQ chicken pizza
Snacks
Healthy: Homemade protein bars
Not-as-healthy: mini candy bars
Dinners
Healthy: Salmon, sweet potato (I always forget to ask for no brown sugar) and veggies and grilled shrimp salad with dressing on the side
Not-as-healthy: I almost always have a healthy protein and veggie rich dinner because I feel so much better the next day. There were a few nights when I had just veggies and potatoes and ended up starving the next day. This taught me that I need to have protein with my dinners. *edited to add: I just ordered gluten-free taco pizza for dinner. It’s a childhood favorite of mine :)
Coffee
I can go without eating my normal, healthy meals throughout the day, but I can not survive out here without my morning cup of joe. If we stop at a truck stop, I’ll put some creamer and stevia in my drip coffee, but if we’re at a real coffee house, I’ll order an Americano or a white chocolate mocha. If anyone is into white mochas, I must share that Ghirardelli brand powdered white chocolate makes the best mocha.
Drinks
I forgot to take photos of my drinks. One or two nights out of the week I’ll order a glass of red wine or a “skinny-girl” margarita to enjoy with dinner. I like to think of my wine or margaritas as my “treat” for the day. These are long, hard days out here and sometimes, you need a little something to look forward to in the evening.
As you can see, I try to keep up a semi-healthy diet to feel good and stay healthy while traveling with Blake. By eating my normal, healthy foods most of the time, I still get to enjoy some buttered popcorn if we go to a movie (something I don’t do when Blake’s gone) or eat a few mini candy bars once in a while (again, I don’t buy candy bars to keep in our house.)
Layla also gets a few more out-of-the-norm treats when we’re on the road. We’ll buy her some new type of bones or she gets a few bites of turkey from Blake’s sandwiches. She also gets lots and lots of sleep when we’re out here.
What are your favorite healthy & not so healthy foods to eat while traveling?
Do you have any suggestions for gluten-free snacks that I can pack while I’m in the tuck all day?
Hi! Things are a little more relaxing around here today in Rapid City, South Dakota. The wind and snow kept us from flying the helicopter today. I am very, very happy that today is including a little R&R. I drove the fuel truck the past two days and the weather conditions made it a bit more challenging than usual. I managed to get the truck stuck in the snow three times during the past two days. The first time I got it out myself, the second time a gentleman and his son helped me out and the third time, it took another truck pulling it out of the snow. I AM NOT getting stuck in the snow again – I hope!
We are working in Custer State Park near the Black Hills of South Dakota.
I have seen many animals around the park so far including White Tail deer, antelope, wild turkeys, and sheep. I keep looking for buffalo because there are signs around the park saying not to get close to the buffalo. The Rocky Mountain Big Horn sheep I saw were very tame and seemed unfazed when I drove right up to them on the side of the road.
I drove by another group about a mile away from the first one. These ones were pretty tired and were resting in the field when I drove by.
Layla is the best little co-pilot! Her typical day on the road includes waking up at 5:45 am and being too tired to get out of bed. We take her potty and head to the truck at 6:45. She runs around the airport and greets the biologists around 7:30 am. Then, she gets in the truck and sleeps for the hour drive to the first fuel stop. Then she gets out and runs around for awhile. It’s back in the truck for the drive back to the airport. She gets Blake to feed her a few bites of his sandwich around noon. She sleeps in the truck until about 3:00 pm. Then, we go for a walk and wait for Blake to get done flying around 5:00 pm. Doesn’t sound like too bad of a schedule, does it?
After being in the-middle-of-no-where, Nevada during my last trip and not having any restrooms available, I have been a little too happy about the abundance of outhouses and port-a-potties on this job. It’s kinda sad when you are actually happy to have those amenities around!
I filmed a short clip of Blake landing the helicopter in the snow. The wind created by the blades is so strong that it creates a mini snow storm when he lands. Here’s the video I shot of him:
I know these travel posts have nothing to do with health and nutrition. This year has been different than usual for Blake and I because he has been on the road for work almost the entire year. I can honestly say that being apart from each other for long periods of time can be difficult, but doable. I’m lucky that I’m able to fly out and visit him at different job locations. We never quite know where he’s going or for how long he’ll be gone. From my limited visits with him on the road, I see how difficult it can be to stay well-nourished and healthy while traveling for work. I am going to try to offer as many healthy travel tips as I can on this blog, because I’ve developed some healthy (and some not so healthy) habits during my travels with Blake. Thank you for reading my blog during these “on the road” adventures. I’ll be back to more healthy recipes and nutrition fun once I’m home – and who knows when that will be!
Have a great day and I’ll be back in a few days to show you some of my eats on the road.
Hello from the road! I’m back traveling with Blake and this time, I get to bring Layla along. She’s such a good little traveler! She did not make one peep on either of our flights and she sat in her bag during our layover in Denver, Colorado.
Rewind back to Friday, when I was rushing around the house, trying to get everything packed for our trip. Packing when you don’t know exactly where you’ll be going or for how long you’ll be gone is not too easy. I was also trying to fit all of my belongings into one bag and not have it be over the 50 lb. limit. Once I got to my sister’s house and realized my bag was probably over 50 lbs. I started taking out unnecessary items, just to be safe. I’m happy to report that I ended up with a 46.5 lb. bag.
I knew that I would have a lack of healthy foods while on the road, so I made every effort to eat healthy and stay hydrated before I left. On Friday, the ToneItUp girls posted a great recipe on their Facebook and blog with chia seeds, water, a little agave and a squeeze of lime. It was the perfect drink to help me stay hydrated and refreshed before hitting the road.
Once I arrived in Rapid City, South Dakota on Saturday, I was exhausted from not being able to sleep the night before, waking up at 4:15 am and traveling all morning. I took a much needed shower and laid down in the hotel room for a few hours before Blake got back from work. Sunday morning, we were up at 5:45 am and on the road by 6:45. We have about a half hour drive to the State Park airport where the helicopter is sheltered overnight. From there, we drive about 45 minutes to where the fuel stop is located next to a lake. I actually drive near the National monument, Mount Rushmore. I’ve been trying to stop there on our way home at night, but it’s been too dark by the time we’re done. Hopefully, I’ll be able to get a photo with Blake and Layla in front of the monument before we leave.
When I’m driving the fuel truck for Blake’s company, half of my day is spend driving to the different fueling locations, getting coffee and food for the workers and making sure that they have all the supplies that they need throughout the day. The other half of the time I can rest in the truck, go for walks or read my Kindle. Yesterday afternoon, Layla and I took advantage of the beautiful weather and took a stroll down the runway. There were no other airplanes or helicopters, so we were safe to walk right down the middle of it.
Now that I think of it, Layla has walked down many different runways during our adventures to different airports with Blake. We walked the Chena Marina runway in Fairbanks, Alaska a lot this past fall.
The runway was right next to a lake.
When we got back to the fuel truck after our walk, there were about four antelope hanging out outside of the airport. I probably could have gotten closer because they seemed so tame, but I wasn’t going to take a chance. Their coloring blended into the grass really well.
Here’s a photo of Blake landing the helicopter with some of the state biologists on board. The propellors don’t really look like that; it’s just the way that they look when you take a photo of them. The biologists work in four hour shifts. He’ll fly two of them for four hours in the morning and then two new ones will fly with him for four hours during the afternoon. They are surveying the deer population in a part of the Blake Hills right now. I know why they call them the “Black Hills.” When I was flying into Rapid City in the airplane, the hills literally looked black from the sky. When you’re driving through them, you realize that the densely grown dark green trees make them appear black from the sky.
Well, it’s been another long day over here. I’m going to finish getting ready for dinner and go have some Thai food tonight. Dinner time is my main chance to get all my veggies and lean proteins in, so I always try to order an entree that features those two main ingredients. Last night I had a petite sirloin steak and steamed vegetables. I’m thinking a shrimp and veggie stir-fry sounds good for tonight.
Have a great day and I’ll check back in with you as soon as I can.
Happy Friday! I am rushing around the house getting ready to take off again. I’ll be flying out of Portland early tomorrow morning and will hopefully be back with Blake by tomorrow evening. My fingers are crossed that it actually works out this time!
In preparation for my trip, I wanted to make some new snacks to take with. Because I don’t know how long I’ll be gone for, I tried to use up any perishable items that we had in the fridge and pantry. I was inspired to make a treat based of my childhood favorite, scotch-a-roo bars. I don’t even know if that’s the proper name? They are basically a peanut butter rice crispy treat with a chocolate butterscotch topping. My version omits the corn syrup, chocolate and butterscotch chips and replaces them with cocoa butter, raw cacoa powder, stevia and butterscotch extract. I should also add that this recipe makes a small serving size, so you can make up a batch and not have a huge tray sitting around on the counter.
Chocolate Nut Butter Crunch Bars
Makes 4 squares
3/4 cup gluten-free Rice Crispies cereal
2 Tablespoons nut butter (I used sunflower butter)
2 Tablespoons cocoa butter
1 Tablespoon extra virgin coconut oil
1 Tablespoon raw cacao powder
3 packets of stevia
1/4 teaspoon butterscotch extract
tiny pinch of salt
Heat the cocoa butter in a double boiler or in the microwave until melted. Stir in the nut butter until it is well combined. Then, stir in the coconut oil, cacao powder, stevia and butterscotch extract. Add the Rice Crispies and salt. Press into a small glass dish and place in the refrigerator. After about an hour remove the dish and slice into small squares.
I also made some homemade snack bars that Blake can take in the helicopter when he’s flying all day. One is cranberry goji berry, another is coconut macaroon and the last is chocolate cherry. I think that my homemade bars are better than any store bought brands, but let’s be honest – most of the time I just stock up on bars at Trader Joe’s.
My goal for today and tomorrow is to stay calm, relaxed and worry-free. Yesterday’s “Melt the Stress Away” post was a good reminder for me. I forgot to post a photo of my new favorite product: CALM. It’s a powdered magnesium that when mixed with water creates a bubbly concoction that is supposed to help you feel calm and sleepy. I like to take it about an hour before bedtime. You can serve it hot or cold and it comes in different flavors. I bought the Raspberry-Lemon and like the taste of it.
Am I the only person who didn’t realize the Trader Joe’s Black Bean and Veggie Enchiladas are actually Amy’s Brand of the same variety? I always waited for Amy’s frozen entrees to go on sale before buying them. Now, I don’t have to because Trader Joe’s sells them for $1.99. Thank you Mr. Joe! I had an enchilada with crumbled goat cheese over some romaine lettuce that somehow didn’t wilt in our fridge over the past week.
Look how cute my cupcake liners look stored in this Mason jar. I’d love to get a big glass jar to store my cupcake liners in. I’ll have to wait on that for now.
Blake and I don’t have cable, so I watched a ton of TV at his mom’s house (like all day last Saturaday!) Here are some of my thoughts on TV shows and current entertainment news:
“The Bachelor” stresses me out. Seriously! I always feel like I’m a girl on the show and he isn’t giving me enough attention. I actually had a hard time sleeping after watching a ridiculous episode.
It’s really sad that Whitney Houston passed away. I wasn’t too surprised when I heard the news, but it’s still very heartbreaking.
“Revenge” is one of the best ABC shows to come along in awhile.
“The Housewives of Beverly Hills” sometimes look pretty and sometimes look abnormal. I think all the “work” they’ve had done looks weird, but their hair, makeup and clothes look really good!
“Law & Order SVU” is still one of my favorite shows.
I was very surprised to find out that I love Coco (and Ice-T.) They are so cute together. I feel like my personality is very similar to Coco’s.
Watching television for a day straight is a nice luxury, but I think I’d rather read books and magazines with my free time. Oh, and commercials are really, really bad nowadays.
Wow! I feel so up-with-the-times now that I’ve had cable for the past week.
OK, I’m going to get a weights and cardio workout in, take Layla for a walk, load up my car and hit the road. Have a great day!!!
Hi! Sorry that I didn’t check in with you yesterday. I was driving back home to Redmond because I needed to pick up some items before taking off to visit Blake in South Dakota. I have to admit that lately I’ve been feeling a little stressed about this trip. Over the years I have gotten so much better about relaxing and going with the flow, but the anxiety still creeps up now and again.
When I drove two and a half hours to Portland last Thursday, I honestly thought that I would be flying out to see Blake by the end of the weekend. I had made Layla her vet appointment and packed my bags for the trip. Well, it ended up that I needed to drive back to Redmond to pick up my passport, an extra suitcase of gear and some of Blake’s belongings. I’m here at home and it feels really nice to be back. It’s so nice and comforting that I’m starting to think about staying home and enjoying my nice, quiet little life that I have over here. However, I really, really want to see Blake. I think I’ll end up flying out this Friday, but I know not to hold my breath!
I stumbled across this video that I had filmed when I was in Nevada a few weeks ago. I thought that it was appropriate to share with you (and myself) today to remind us that we can become less stressed and more easy going with a little work on our part. Let me know if you have any suggestions for handling stress with ease.
To decompress and relax last night, I did a new Tone It Up workout. It’s the new Valentine’s Day one. I like how I can follow along with Karena and Katrina throughout the entire workout.
Then I took a bath and did some laundry. Notice the calm and serene candles that I lit!
My dinner was a random pizza made from items in the fridge: gluten-free brown rice tortilla, pizza sauce, Daya chese, 1 egg, scallion, minced garlic, shredded lettuce and Siratcha sauce. It tasted amazing after a long drive home.
I went to bed early because the night before, I was up past midnight! I had a really fun time going out for dinner and a movie with my friends and sister. I highly recommend “The Vow” to all of my girlie friends. It was a really good Valentine’s Day. I’m happy to report that everyone loved the gluten-free red velvet cupcakes that I made. Layla was my valentine and she was a really good one. She gave me lots of kisses, appreciated the Valentine’s treats I gave her and kept me company all day long.
I’m off to do my weights workout, write out a few new client nutrition plans and pack another suitcase for my (hopeful) trip to South Dakota. Have a great day!
Happy Love Day! Today is a day to celebrate all the love in your life, not just a romantic partner. I’m celebrating with my valentine, Layla.
It’s pretty dreary out here in Portland today. This weather is a reminder of why Blake and I moved out to Central Oregon this fall. It hardly ever rains out there.
I’m typing this at the coffee shop near Blake’s mom’s house. I tried a rice milk latte this morning and loved it. It went perfectly with my new protein bar find. It’s by NuGo. I like a few of their bars, and appreciate the nutrition stats of this new one, but it just didn’t do it for me. Pros: 15 grams of protein, only 2 grams of sugar, 9 grams of fiber and I liked the bittersweet chocolate flavor. Cons: Kinda lacked in the overall “wow” factor.
I know that I said I probably wouldn’t bake anything for Valentine’s Day. Typing that statement made me kinda sad. I always bake for Valentine’s Day. To turn my frown upside down, I went to the store and got ingredients to make gluten-free red velvet cupcakes with cream cheese frosting. Ahh-mazing! What wasn’t amazing was that I ate some of the batter (naughty, naughty Kilee.) Then, for the rest of the night I couldn’t figure out why my stomach hurt so much. My new goal is to be able to bake without picking at the raw batter. This morning, my stomach is still a little “off” from the batter.
I brought some of my cupcakes to my friends, Courtney and McKenzie. And, McKenzie had made us chocolate and Funfetti fudge. Thanks Kenze! I’m going to try some once my stomach is feeling better. We got together at a Thai restaurant in North Portland last night. It was so good to catch up with my friends and spend quality time together. Tonight, I’m getting together with more of my good friends for dinner and a movie. It’s going to be such a fun night – I already know!
Today, whether you have a boyfriend, a girlfriend, a husband, a wife or are single, be sure to share the love. This holiday is not reserved for couples in a relationship. We all have someone that we love in our lives and people who love us. Your goal for today is to share your warm love with as many people as you can. Call your grandparents, give your dog or cat a massage, go out for drinks (a glass of healthy red wine is recommended ladies) with your friends or send an e-card to your parents. Whatever you choose to do, please remember that you are amazing regardless of your relationship status! We all need to share as much love and light up as many hearts as we can today.
On another note, please don’t eat yourself into a sugar coma. This stuff will kill you. Seriously! A little is fine, but do not interpret this holiday to be a sugar-fest-free-for-all! I suggest one peice of dark chocolate or splitting dessert with your dinner date or having a few conversation hearts. Step away from the office treat table. Put that second heart-shaped donut down. You will be thanking me tomorrow.
Hi! I’m a little late posting today because I had to finish up some stuff around the house before heading to the coffee shop today.
I thought that I’d already be with Blake by now, but plans have changed. I’m waiting to hear from Blake about when I should fly out there. So far, it’s sounding like it’s going to be a little bit later than originally expected. He also said I should bring my passport – just in case. Seriously? I purposely leave my passport at home because I don’t want to lose it. Looks like someone will be driving back home to pick it up before flying out of Portland. He also mentioned that my suitcase that’s supposed to be with him might not be. I purposely packed my new suitcase to only contain things that weren’t in my suitcase that was left in Nevada. I’m reminding myself that everything will work out just fine.
Since I probably won’t be spending Valentine’s day with my valentine, I have another amazing date planned! Dinner and the movie, “The Vow,” with some of my best friends and sister. Is it bad that I’m almost as excited for my “back-up” date as I was for the one that was originally planned? Nah! A night out with the girls is just as fun! I’m so thankful that I have so many close friends and family to keep me entertained while Blake is on the road for months at a time.
This brings me to a little Gratitude List that I wanted to share with you today. A gratitude list is a chance for you to write down anything that comes to mind that you are grateful for. I have a list on my iPad that I add one item to each morning. I can’t wait to review it on December 31st this year.
Monday’s Gratitude List
1. I’m thankful that I have gotten/get to see so many of my friends and family this past weekend/week.
2. I’m thankful that Layla is with me. She is my little love bug who listens to my talk all day, takes me for walks, makes me feel like I have someone who depends on me and makes me smile.
3. I’m thankful for my iPhone because it saves me when I need the internet and don’t have access to wi-fi. There have been many times when I needed to book a hotel for Blake in “The Middle of No Where, USA,” find directions to a restaurant or quickly respond to an important email.
4. I’m thankful that I get to travel with Blake. Even if it means waiting a few extra days to fly out to see him.
5. I’m thankful that I feel so happy and healthy.
Are you planning on getting in the kitchen and baking up a Valentine’s Day storm? I don’t think I’ll be baking anything this year, but wanted to share these fabulous recipe lists that were recently posted:
Hi! I’m in Portland right now. It’s actually nice enough to sit outside as I type this at Starbucks.
I wanted to share a few of my new favorites with you. I’m warning you that they have two things in common: almonds and sugar. Since it’s Sunday and my favorite day of the week to treat myself to something special, I thought I’d share with you two “new-to-me gluten-free and dairy-free” treats.
Almond Dream Ice Cream
This tastes better than I imagined it would. Since almond milk is my go-to non-dairy milk and I saw this new ice cream on sale at Fred Meyers, I picked up a pint of the vanilla flavor. It’s delicious! It tastes sweet, rich and almost like regular ice cream. I highly suggest picking up a pint if you see one at the store.
Amaretti Italian Crunchy Almond Cookies
I saw these in the gluten-free bakery section at Whole Foods. They kinda reminded me of almond biscotti. Oh, how I miss my biscotti! I have to say that these cookies made out of almond paste, sugar and egg whites are like little, crunchy bites of heaven. Expect a recipe from me once I’m back in the kitchen!
As for my plans, I don’t have any definite travel dates set yet. It sounds like I’ll be gone a little longer than last time, so I’m glad that Layla will be with us. I’m all packed up and ready to take off when I get the call from Blake. He said it’s super cold where we’re heading, so I picked up a few more wool socks and and undershirts for the trip.
I’ll leave you with a new cooking video that I filmed. One of my goals is to start making more YouTube cooking videos. This was my first attempt. I know rice is easy to cook and that’s why I chose to do a video on black rice. Apparently black rice is being toted as a new “antioxidant” super-food. I’ve always liked ordering it at Thai restaurants because it’s fun to have different colored rice!
FitSugar posted this about black rice:
“Black rice, like brown rice, retains the bran cover that is removed to make white rice. That means the grain is packed with nutritional benefits, including being rich in iron and fiber. Want to know more about this “forbidden” rice, including how it stacks up against brown rice and other cancer-fighting foods? Read more after the break.
Like many other dark red, purple, or blue foods, black rice contains great levels of the antioxidant anthocyanin, which in addition to being a stand up cancer-fighter also plays a role in preventing heart disease and improving memory.
Hi! What did you think of the couch chat last night? I can’t believe I messed up the posting schedule. Oh well!
I’m packing up my bags (again) and getting ready to head out on the road with Blake (again.)
I don’t know when I’m leaving or for how long, but I am certain about a few things. Layla is coming with this time, I’m packing LOTS of vitamins, E-mergencies, individual packets of protein powder, gluten-free protein bars and Layla’s food and treats.
I also packed my pink Carhartt jacket, hiking boots and Blake’s Valentine’s Day present. I’m so excited to give it to him!!!
Yesterday, I packed our bags in about and hour (I usually have such a hard time staying focused when I’m packing,) drove to Portland and got a vet appointment for Layla to get her health certificate to travel.
Last night, I took Layla for a walk and then met up with Blake’s sister for a pilates class and frozen yogurt. It was so much fun to workout, eat fro-yo and have girl talk! Thanks for the good night Jess!
Since I don’t know when I’m leaving or where I’m going with Blake, I made sure that I had lots of Tone It Up workouts saved on my laptop. I did the new Valentine’s Day one this morning and it burned my muscles!
I was also inspired to create a new little note to myself. There are times when I feel overwhelmed with stress and anxiety and I wanted to make a little, kind reminder to stay calm and go do a meditation. So, I went into Blake’s mom’s studio (she’s an amazing watercolor artist) and took out a piece of paper and some colored pencils. I made this little card to take out when I remind myself to calm down. It felt good to be creative and draw with the colored pencils.
Well, I’m off to Layla’s vet appointment and run some errands before I take off. I’ll keep you posted once I know when I’m leaving and where I’m going. I’m excited for this next adventure with Blake!
Oops! I thought I had this post set to publish last night. Obviously, it didn’t get posted. We’ll just make it a Friday evening chat session :)
Hi! I thought that I’d start something new around here. I try to check in with everyone in the morning, but realized that it might be fun to have evening chat sessions from my couch. I filmed this video last night. Let me know what you think!
Here’s my dinner perfection from last night:
Tortilla Pizza
Trader Joe’s Brown Rice Tortilla
Trader Joe’s Pizza sauce
Daya mozzerella cheese
Sliced portabello mushroom
Sliced spinach
clove of garlic, minced
Pecricano Ramona cheese
Preheat oven to 450ºf. Bake for 10 minutes. Drizzle with olive oil.
I was in heaven! I usually try to have a lean protein and veggie for dinner most nights, but a pizza was needed last night.
I also wanted to share a photo of my favorite candle with you guys. My mom makes homemade soy wax candles with vintage glasses. I love this one that I keep next to my kitchen sink. The great thing about these candles, is that they are refillable. How green!
Good night! I’ll see you tomorrow. I *might* just be leaving on a trip in the next few days. I’ll keep you posted.
- Kilee
***Don’t forget to sign up for my Valentine’s Day Coaching Special! Email me kilee (at) kileejohnson.com for setting up your sessions***
Good morning! Don’t you just love being a girl? Okay, I know. Sometimes I would trade places with a guy for a day or two because their lives seem much less complicated than ours. However, we girls have something that (most) guys don’t have – makeup! I love makeup. I used to study InStyle magazine for hours upon hours and try to do my makeup like the models and celebrities in the magazine. Today I wanted to step out of the health & wellness category and focus on something fun – my new makeup.
I had to buy a few new items over the past week because my makeup bag is still in Nevada with Blake. I didn’t have my luggage when I flew home and sadly all of my everyday makeup, toiletries and jewelry are in my suitcase. No big deal, because I did some “on sale” shopping in the makeup departments at Fred Meyers and Target. I used to buy all my makeup at Nordstrom. That was when I was a teenager and didn’t have any bills! Maybeline and Covergirl are almost just as good as my beloved Stila and Laura Mercier. So, without further ado, here’s my new stash of makeup:
And since I’m sharing some of our favorite new things today, I’ll leave you with my new favorite song:
Have a great day and check back later this evening because I’m going to be doing something new around here… evening chat sessions. Now, if I could just figure out how to do a livestream video on the blog!
Well hello! Are you excited about this grain-free dessert that I promised you. I almost wish I hadn’t made a full batch of these brownies because every time I went into the kitchen yesterday, I had to sample a bite or two. I have been baking gluten-free desserts for four years now, but haven’t experimented much with grain-free baking. After seeing all of the delicious grain-free recipes over on Detoxinista’s andiheartwellness’blogs, I was inspired to get started.
Grain-Free Pumpkin Brownies
Makes 16 brownies
1 cup canned pumpkin
2 eggs
1/4 cup maple syrup
1 Tablespoon vanilla
10 drops liquid vanilla stevia
1 cup almond flour
1/2 cup cocoa powder
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup semi-sweet, milk or white chocolate chips (optional)
1/2 cup toasted walnuts (optional)
Preheat oven to 350ºf.
Place all of the wet ingredients in a blender and blend on medium speed. Once the wet ingredients are completely blended, add all of the dry ingredients besides the chocolate chips and walnuts. Blend on low speed until just combined. Add the chocolate chips and walnuts and incorporate them into the batter with a spatula.
Spray an 8″x 8″ or 9″x 9″ metal baking pan with non-stick cooking spray (make sure it does not contain flour.) Pour and spread your batter evenly into the pan. Bake for 30-40 minutes, or until a toothpick inserted into the middle of the pan comes out clean. Once the brownies are baked, allow them to cool for about two hours before slicing and removing them from the pan. I found them a little hard to get out of the pan I used, but I think if you slice them with a sharp knife and then use a spatula to remove them from the pan, they should stay together better than mine did.
Do not try to bake them in a special triangle pan like I did, because they will be a royal pain to get out!
I was curious to see the nutrition stats on this new brownie recipe, so I calculated it out online:
Not too bad for a brownie, right? However, don’t get carried away “testing” these brownies, because half the tray will be gone by the time you know it!
Look at the beautiful sunrise I woke up to this morning:
It snowed a little bit here last night. I was really surprised to see snow when I took Layla potty outside last night. That little sleepyhead is snoring on the couch as I type this. She usually likes to sleep until around 9 or 10 and then get up to start her day. Haha!
I’m going to go doing my treadmill workout at the gym, run some errands in town that I forgot to do yesterday (sometimes I get flustered and sidetracked when I’m running errands only to end back up at the house with only half of my items completed!) and work on some client nutrition plans at Starbucks.
2 Reminders: If you follow me on Twitter or Facebook, comment on *this*
blog post to be entered into the giveaway and sign up for the
Thank you from the bottom of my heart for all of the sweet comments and emails that I received over the past two days. I’m honored to share my story with you and hope that I can help as many women as possible overcome personal struggles. We all deserve to be happy & healthy.
With Valentine’s Day right around the corner, I wanted to celebrate the LOVE around here by offering a Valentine’s Day Special:
See what other women have been sharing about my coaching and nutrition programs:
We can set up your session through Skype, FaceTime or over the phone, whichever you prefer. In addition to our time spent chatting, you’ll receive personalized food and recipe recommendations along with personal growth exercises to practice on your own. I’m here to help you overcome any obstacles that you are currently facing in regards to your health and well being.
Please email me (kilee@kileejohnson.com) to set up your Valentine’s Day Coaching Special by February 14th.
I’ll be back in a little later this morning with a new grain-free dessert recipe. I got all creative in the kitchen yesterday :)
Now that I’ve spilled all my bad habits, struggles and woes, I want to share with you how I overcame these adversities. It took time, patience, forgiveness, dedication and support. I took small steps and little by little I started to feel, look and act like the Kilee you know today. Here is an abbreviated version of how I stepped into my healthy, happy self:
Started to Do Things I’m Good At
I have always had a passion for cooking and started to research recipes online and create delectable dinners for Blake and I each night. I would look at all types of recipes, go to the store after work to buy the necessary ingredients and race home to make our elaborate dinner night after night. I don’t remember having too many left-overs because we would almost always eat up whatever I cooked and I wanted to try a new recipe the next night. I was so happy cooking in the kitchen!
At work, I utilized my graphic design skills and started to develop magazine AD campaigns for the company. I remember feeling so proud of my work and knowing that my skills were helping the company attract new customers. I started seeing myself as a valuable employee and possessing skills that not a lot of people had. This boosted my self esteem and gave me a greater sense of purpose.
Signed Up to Work With a Personal Trainer
I truly believe that my self confidence took a turn for the better when I started to work out with the lovely, Suzie Conney of Suzie Trains Maui. I have always loved to work out, but found myself skipping workouts or not knowing what to do to shed fat and build lean muscle. Suzie did more than just show me what exercises to do at the gym. She introduced me to stand up paddle boarding (which is one of my favorite activities ever,) she helped me see myself as a capable, strong woman and she encouraged me to do the things I love. I am forever grateful for her kind heart and inspiring presence.
Began Listening to Personal Development Audio Books
I love to read and have many, many health and nutrition books. However, there is such convenience that comes with audio books. You can listen to them in the car, while you work out or in bed at night. I credit Blake to introducing me to the amazing works of Anthony Robins, Brian Tracy and Napoleon Hill. I started to see the connection between what you think and what happens in your life. I also started reading books by powerful female authors including Louise Hay, Debbie Ford and Gabrielle Bernstien. Reading about how these authors had overcome challenges and created their best life inspired me to start creating mine.
Learned New Coping Skills
Something that I didn’t realize was that I had never developed healthy coping skills. I had such a sheltered childhood that I rarely had anything to get upset about. I remember a few occasions where I did something wrong and ended up sobbing uncontrollably. Fast forward to being 22 years old and feeling really upset and unsure about your life. I didn’t know how to cope with issues that would come up or feelings that I had. I instantly wanted sugar to numb whatever pain I was feeling. What helped me adopt new coping skills was first recognizing that I was feeling upset. Telling myself that I could choose to accept that these emotions were coming up and then try to work through them.
It was not easy. I still sometimes have a tendency to want a cookie when uneasy feelings start to emerge. But, I’ve now mastered new coping skills to work through these fears. I also like to get out of my fearful mindset by calling a friend on the phone, taking a bath, reminding myself of all the wonderful things I have to be thankful for or taking out my journal and writing about any feelings or thoughts that come up. Also, becoming more forgiving of myself and others has been very helpful. As I started to accept my faults and not hold others to such high standards, I started to be okay with things not being “perfect.”
Telling Myself That I Am Amazing
As corny as this statement sounds, it has done wonders for my self esteem and poor body image. When I first heard about positive affirmations, I thought that they sounded ridiculous and self-absorbed. I decided to try them anyway. I would tell myself, “I am beautiful inside and out. I am so talented. I am happy and healthy, etc.” At first, I thought I sounded silly and didn’t think much about them. Then over time, I started to believe these statements that I was telling myself. One of the best, easiest, and cheapest ways to start feeling better about yourself is to tell yourself three positive affirmations while standing in front of the mirror each morning. You are amazing! Now, go tell that to yourself.
Quit Eating Gluten
This was the single best decision that I have made for my health. I know that not everyone has a difficult time digesting gluten, but I had multiple ailments that were healed by removing gluten from my diet. Daily stomach aches that started around 10 every morning, a bloated stomach that resembled being 4-5 months along, anxiety and overwhelming feelings that something was wrong with me, mental fog, acne, embarrassing gas and about 10-15 unhealthy pounds of fat.
The first day that I stopped eating gluten was the first day in ages that I didn’t get a stomach ache! A few weeks later I realized my stomach wasn’t bloated and I wasn’t gassy like I used to be. A few more weeks went by and my anxiety and fearful thoughts stopped. A few months later I realized I had lost 10 pounds without dieting. After six months had passed, I was amazed at how “clear” my thoughts were. This was so such a weird feeling to experience. It literally felt like my thoughts were behind a fog that had slowly lifted. By this point, I knew there was no way that I could go back to eating gluten. It just didn’t agree with my body chemistry.
Getting Out of the House to Go Have Fun
It seems so simple, but when you feel so low and bad about yourself, pulling yourself together to get out of the house can be such a challenge. I was always able to get up and go to work throughout the week, I’m thankful for that. But, on my days off, I could not bring myself to get dressed and go out to enjoy myself. I felt like I didn’t “deserve” to have fun and go do new fun things. I was able to work through this by reminding myself that we all deserve to have fun and enjoy ourselves on our days off. I’d make plans to go for a walk with a friend or rent a board and go paddle boarding. I knew that I would have fun and feel better about myself if I got outside and did something. By reminding myself of how good I would feel later on if I just got out and did something, I was motivated to slip on my flip flops and head out the door.
As you can see, it was not one thing that helped me overcome my issues. I had to start being kind to myself, learn to love myself the way I was and continue to work on overcoming my struggles. It didn’t happen overnight, but day by day, I started to feel healthier and happier. I think when I realized that I was in control of my thoughts and could create my best life, I stepped up to the plate and started to make positive changes in my life. I know that if you are struggling with any of the issues that I had, you too can overcome them. I have faith that you have the power to work through any negative traits starting today. You can choose to overcome them.
One of the best ways to start working through an issue is to first admit to yourself that you have one. You’re not a bad or damaged person. You’re real. We all have negative issues that weight us down. Then reach out and learn how you can work through it. Buy a book, talk to a mentor or someone who has overcome what you’re going through, hire a counselor or coach. Whatever you do, don’t sit around and wallow in your own self pity!
I feel a lot better and more open with you now that I’ve shared how I was able to overcome these negative issues and live my best healthy, happy life. My life purpose is to help other women create their own happy, healthy life and I feel lucky to get to share my life and the lessons I learn with you through this blog.
Layla says, "Hi!" She's happy to be back home.
Have a great day and feel free to comment below or email me with any personal issues that you are in the process of working through. I’m here to help you lead your healthy, happy life!
Much love,
Kilee
Don’t forget to comment on *this* post if you follow me on Twitter or Facebook to be entered in the GIVEAWAY!
Hi! Happy Monday. Did you go to a Super Bowl party? Did you get outside and go for a walk? Did you prepare your healthy meals for the week? Whatever you did, I hope you had an enjoyable day. I was chatting with the lovely Kris atiheartwellnessand we were talking about how I could share my gifts and talents with even more people than I currently do. I know in my heart that I am here on this earth to help other women feel their best and to help others overcome challenges that I have struggled with in the past.
In order to better help you and other women, I think it’s best if I go back and share my personal story. It’s something that I have put off for quite a while because it’s frightening to me to share the low points of my 26 years on this planet. But, if I can help other women see that I’ve been there and have overcome these obstacles and now lead an amazing, healthy, happy life, it’s worth it. This isn’t a weight-loss story or a tale of how I overcame substance abuse. It’s my story of how I took control of my health and happiness naturally. I’m going to spread this out over two posts because I have so much to share and don’t want to overwhelm you.
I loved arts and crafts projects
I got started baking at a young age
Childhood
I was always a very creative and outgoing child. I loved to be in front of the camera, had a lot of friends and was always busy with my arts and craft projects. My life was idealistic and I was lucky to have such a great family and support system. Something changed when I was in the 5th grade; my best friend had recently moved to a new school and the friends that I had school started to distance themselves from me and made fun of me. I didn’t understand why they suddenly didn’t like me and I started to feel alienated at school.
The following year, my family moved to a new town and I attended a new middle school. I felt like I was being “passed” around the playground by different cliques of students and didn’t really connect with any of my new classmates. I focused on my studies and was always in the accelerated learning classes. My 7th grade year, I was in a math class with all 8th-graders, the class above mine. I started to make a few new friends and felt like I connected with them a little better than with my fellow classmates. In my final year of middle school, the class above mine was already at the high school and I remember making a few new friends within my class, but never feeling like I really “fit in” with everyone.
Our first formal dance together. We were dressed as the couple from the movie, “Pearl Harbor”
High School
Running cross country and track became my main focus outside of my classes at the high school. I loved running and dedicated myself to being disciplined when it came to training for races. I made friends right away with two girls on the cross country team, twin sisters. They were in the class above mine and we have been close friends ever since. I was even a bridesmaid in Laura’s wedding this past summer. Back to high school! The first three years went pretty smoothly. I excelled in school and always received “A’s” in my classes. My perfectionism was in full swing all throughout high school. I thought I had to be “perfect” at everything or people would not approve of me. I would get so stressed if I got a poor grade on an assignment, if I didn’t meet my goal time in a race or if my hair didn’t look good that day. I honestly thought that if I could be just like Martha Stewart, my life would be perfect! I now see the irony in this thought.
I had my two friends, Lindsey & Laura, and we did everything together. I still didn’t feel that close or comfortable with most of the other students, but it didn’t really bother me too much.
Sophomore year of high school, I had the BIGGEST crush on Blake, but never got up the nerve to talk to him. He now says that he had no idea I even liked him. Junior year, we somehow got hooked up to go to a formal dance together and I knew that this was my chance to test the waters to see if he liked me. We started hanging out and within a month or two, we were dating. Sometimes, I wish we started dating when we were older because he remembers all these embarrassing things that I said and did back in high school!
Fast forward to Senior year. I turned into a little stress ball! Lindsey and Laura moved to California for college, Blake moved two hours away to live with him mom and I felt like no one liked me. I now see this feeling as a theme that started back in 5th grade and continued up until a few years ago, but I’m over that now. All of a sudden I felt depressed. I started crying all. the. time. I felt sick to my stomach for weeks at a time. I had anxiety about how well I would do in my races, if I would get good enough grades to be awarded college scholarships and if Blake was dating other girls at his new school. I missed Blake, Lindsey and Laura so much and I honestly felt like no one else liked me.
I ended up not doing track my senior year because I felt so miserable and didn’t want to added pressure of competing in track meets. I graduated as one of our classes valedictorians and remember feeling embarrassed to speak in front of all my classmates. However, I was so thankful to be headed off to college and leaving my small, hometown behind.
My “Core” friends: Courtney & McKenzie
College
I told myself before I took off for college that I was going to a) make lots of new friends and b) be more easy going than I had been throughout high school. It’s amazing what what you can achieve when you make yourself believe things because I made some amazing friends my first day there and felt a little more relaxed about things than I had in high school.
My new friends, challenging classes and fun social life made college a lot more enjoyable than high school. Though, one thing was missing from new life: Blake. Seriously! I think I had to tell every guy that I dated in college about him and I ended up visiting him a few times throughout college. Finally, right before my senior year of college, we got back together and I traveled to Maui any chance I got to visit him. This is also when my anxiety hit an all-time high. I was so convinced that I had to look like a super-model for Blake to want to keep me as his girl friend. (Long story, but I got over it.) I also started to stay in a lot more instead of going out to parties with my friends. I felt like I didn’t “deserve” to go out and have fun because I didn’t look good enough or feel good enough about myself. (Again, I got over this.) The year drug on as I cried and cried, resorted to anti-anxiety pills and started to see a student counselor to help me work through some of my issues. I’m also lucky because Blake was so supportive of my craziness throughout the whole year.
On one of my many hikes on Maui
Layla got all wet from going in the water during this hike.
Post-College
I made it through my senior year of college (I’m seeing a theme with these rough senior years in school) and moved to Maui as soon as I graduated. I thought that my life would be perfect now that I was living with Blake in a tropical paradise. I got a rude awakening! Yes, I was so happy to be with Blake and the sun and beaches were amazing, but I started to experience some major issues within my life:
PMDD
I finally started putting 2 & 2 together. I was an emotional wreck the week before my period. I would spend my days off in bed crying all day. This leads to a very puffy face and unproductive day! I felt like I didn’t deserve to go to the beach or go shopping in the cute shops. I don’t know where those feelings were coming from. My mind would race about all the things that were “wrong” with me. Some mornings, I felt so bad about myself that Blake would sit down and try to “coach” me through these feelings. Let’s just say that the week before my period was especially dreaded each month.
Poor Body Image
I’m like every other girl out there. We look at the celebrities and models in the magazines and wish that our body looked more like theirs. I was working out less and less and my stomach was becoming more and more bloated from the foods that I was eating. I was so embarrassed of how I looked and didn’t want to be seen in my day to day attire let alone a swimsuit. I’d sometimes cry before we went kite boarding and make Blake promise that I looked good enough to go to the beach with him.
Bingeing and Purging
I had bouts of time where I would feel so overwhelmed with my negative emotions and feelings that I would crave the comfort of sugary foods. I remember eating a bowl of ice cream or a plate of cookies and then feeling so bad about myself that I would make myself throw up. I later learned that I was lacking healthy coping skills and this practice was my way of trying to make myself feel better. Luckily, my experience with bingeing and purging was off-and-on and there were oftentimes months between my episodes. I have felt so embarrassed by this piece of my past, that I almost chose not to share it. However, I know that there are other women out there who are going through the same struggles that I have gone through and I want to help them see that they can overcome anything!
Low Self Confidence
There were times when I lived on Maui that felt like I was just following in the shadows of Blake. He had a successful helicopter tour company, he was a pilot, he knew a lot of people around the island, he was my boss at work and he had a whole life set up for himself before I moved there. I gave up on my passions in life and this lead to me forgetting my strengths and what I’m good at. I lost a piece of myself by choosing not to follow my own dreams, stay creative and pursue my own passions. I started to feel worse and worse about myself.
Negative Mindset & Complaining
This lack of confidence, poor body image and overall negativity on my part manifested itself into me becoming a huge complainer. I was always able to stay positive and kind at work and in public, but behind closed doors, I was a complaining machine. I complained to Blake about everything. “All we do is stuff for you and your business. I look fat. I don’t want to go here or there. I just want you to come home and spend time with me.” This behavior went on for a good year or two, I’m very embarrassed to report. Looking back, I now understand that it was all because I wasn’t happy with myself and my choices and I was taking it out on poor Blake.
Gluten-Intolerance
I had always had an upset stomach. Like literally, every single day my stomach would hurt. I also had a bloated stomach that got progressively larger as the day went on. I had really bad, embarrassing gas. My anxiety was starting to flare up. I had this weird mental fog (that I didn’t even realize until I cut the gluten out and my mind became so much clearer.) I was crying all the time. My facial acne was getting worse each month. Let’s just say that I was not cute or fun to be around. I was eating what I thought were healthy foods: whole grain cereals, turkey sandwiches on whole wheat bread, whole wheat pasta dinners. I had heard about gluten-intolerance from a friend and even tried a gluten-free diet back in college. What I didn’t know at that time, was that gluten is a tricky little bugger that is in tons of unsuspecting foods. My health and well-being was getting progressively worse as I continued to consume gluten in my diet.
Lack of Life Passion
I have always known that I was meant to accomplish great feats. I’m a hard worker and will bust my butt to get the job done. What was going on back then was that I wasn’t pursuing any of my passions. I wasn’t making homemade cards or creating new workouts. I didn’t know that I could inspire and help other women to feel their best and live their healthy, happy life. I was literally just plugging along, working for Blake’s company and not making an effort to do the things that bring me joy.
Are you depressed yet? Seriously, reading the struggles that I’ve gone through and remembering how I felt during those times is painful. I promise that I have a happy ending to my story. It’s coming up in tomorrow’s post. As embarrassing as it is for me to share my weakest moments, I know that I am able to help other women overcome these painful issues and live a life full of health, self-confidence, positivity and happiness.
I’ll be back tomorrow with all the information about how I overcame each and every one of these issues. Do you ever feel better when you tell others about your past or what you’ve overcome? I’m hoping I feel better once I hit “Publish!”
Don’t forget to comment on *this* post if you follow me on Twitter or Facebook to be entered in the giveaway!
Hi! How is everyone’s weekend going? Mine has been wonderful. I got a lot done around the house and blog yesterday. I added a new “Newsletter Sign-Up” over to the right in the side bar. You can also sign-up to receive my weekly newsletter *here*. It will be filled with gluten-free recipes, healthy lifestyle tips and ways to feel your best. Be sure to sign up and I’ll keep you up to date with my weekly tips and recipes.
Today is a treat type of day. It’s Sunday, the day that I’m most likely to bake some gluten-free cookies or make an elaborate dinner. However, today’s recipe and cookie review require almost no time in the kitchen. That’s right! You don’t have to bake your own gluten-free chocolate chip cookies. You can just pop into your local Trader Joe’s for a batch of their New Gluten-Free Chocolate Chip Cookies or you can blend up your own chocolate chip protein shake at home in your blender.
Chocolate Chip Protein Shake
Serves 1 girl (or guy) who’s craving a chocolate chip cookie, but needs to drink a protein shake
1 scoop vanilla protein powder (whey or brown rice)
1 heaping tablespoon oats (rolled or quick-cook)
1/4 teaspoon vanilla extract
1/4 teaspoon butter extract
1/2 – 1 frozen banana cut into chunks
3-4 ice cubes
3/4 cup unsweetened almond milk
pinch of sea salt
pinch of baking soda (optional, but it creates more of a cookie dough flavor)
1 tablespoon milk, semi or dark chocolate chips
Place all of the ingredients besides that chocolate chips in the blender and blend on high for one minute. Once the shake is well blended, add the chocolate chips and blend for about 15-20 seconds on medium speed. Enjoy your shake!
Product Review: Trader Joe’s Gluten-Free Chocolate Chip Cookies
I have to start out this review by sharing that the cashier at Trader Joe’s informed me that these cookies are better than the regular flour chocolate chip cookies they sell. This made me happy to hear. I was also happy to read on the nutrition label that there are no weird ingredients: semi-sweet chocolate chips, rice flour, butter, brown sugar, sugar, eggs, vanilla extract, baking soda, salt, xantham gum & water. Those are the exact ingredients that I use in my chocolate chip cookie recipe! Now I can have the convenience of a gluten-free chocolate chip cookie without having to go in the kitchen and bake up a batch myself.
Because these have regular sugar and chocolate chips, I consider these more of a special treat than an everyday type of snack. The calorie content is pretty low: 70 calories per cookie. Seeing that I eat at least a cookie’s worth of batter plus a few baked cookies when I bake them, the 70 calories for one cookie is a bargain compared to the amount of calories consumed when baking cookies.
The cookies taste amazing! They are crispy and have the perfect amount of sweetness, saltiness and crunch. I usually prefer soft and cake-like cookies, but these are right up there with the Nestle Tollhouse gluten-free version I bake at home. The only downside to these cookies is that they are addicting (is that a downside?) and you might be inclined to go back for seconds or thirds. One thing that I like about the packaging is that there are two plastic trays with seven cookies each sealed in plastic wrap. This means that if you open one bag, the other bag of cookies stays sealed and fresh.
I highly recommend these gluten-free cookies from Trader Joes to anyone – gluten-free or not.
Has anyone tried these cookies? What do you think?
Don’t forget that I’m hosting a giveaway contest once my Facebook & Twitter accounts hit 100 followers each. If you follow me on either social media sites, leave a comment *here* and you’ll be entered to win a batch of gluten-free cookies, NuNaturals Stevia & Artisana Nut Butter, plus an assortment of my favorite gluten-free protein bars.
Have fun today whether you’re watching the Super Bowl or just hanging out!
Welcome to Superbowl Weekend! Since I am not one bit interested in the Superbowl, I will be doing what a lot girls like to do when football games are on TV – reading magazines! I have never been a big sports fan and eating a bunch of chips and dip does not set well with my stomach anyway. So, I’ll be laying low, indulging in some girlie magazines and maybe cooking something in the kitchen. Speaking of cooking, I finally went to the grocery store today and stocked up on some much needed fresh produce. I feel like the only vegetables I ate over the past two weeks were either iceberg lettuce or steamed vegetables with dinner. I’m envisioning lots of green smoothies and salads in my future :)
I was excited to get back in the kitchen and whip up a healthy treat to share with you. Has anyone tried those Brookside dark chocolate pomegranate candies that they sell at Costco? I think I’ve seen them at Trader Joe’s too? Anyways, I wanted to combine them with some gluten-free Rice Crispies that I picked up at the store today. Here is your super-easy, quick gluten-free treat recipe:
Gluten-Free Superfood No-Bake Cookies
Makes 8 cookies
1 cup gluten-free Rice Crispies cereal
2 Tablespoons chopped dried cherries
2 Tablespoons sliced almonds
2 Tablespoons brown rice syrup
1 Tablespoon honey (or brown rice syrup. I just like the flavor and the health benefits of honey)
1/4 cup almond butter (or your favorite nut butter)
2 Tablespoons organic brown sugar
1/4 teaspoon vanilla extract
8 Brookside dark chocolate pomegranate or acai candies or Trader Joe’s Superfruit candies
Pinch of sea salt
In a medium size bowl, mix the Rice Crispies, dried cherries and sliced almonds.
I am the only one who thought Rice Crispies were already gluten-free? I guess there is malt extract in the regular variety? These new ones are made with brown rice too!
In a small saucepan or microwave-safe dish, combine the brown rice syrup, honey and almond butter. Heat over medium heat until it starts to bubble or microwave on high for roughly 30 seconds. Add the brown sugar, vanilla and salt and stir until smooth. Pour the mixture over the contents of the bowl and use a spatula or your hands to combine. Roll into 8 small balls and set on a piece of parchment paper. Push a chocolate covered candy into the center of each cookie. Allow to cool. Store in an airtight container for up to a week, but they might harden over time.
Okay, well I’m off to take Layla for her walk and get together with one of my friends here in Redmond. Have a great day and let me know if you try the new cookie recipe. It’s super easy and takes maybe 5-10 minutes!
*** Giveaway Alert ***
As you may know, I have Facebook and Twitter accounts set up for the blog. Once each account hits 100 followers, I will draw a number and send a gluten-free gift pack to the winner. It will include a batch of gluten-free cookies, NuNaturals Stevia, Artisiana nut butter and an assortment of my favorite gluten-free protein bars. I’ll even throw Layla in there too! Haha – that would never happen!!! All you have to do is *like* my Facebook and/or Twitter accounts and leave a comment below stating that you did so. Feel free to leave two comments if you follow both accounts. I’ll announce the winner here on the blog, Twitter and Facebook once the drawing takes place. Any questions, just ask!
Happy Friday! Today we are going to do something a little different than usual. The lovely Kris at iheartwellness tagged me to play a little game that’s been floating around the blogsphere lately. Since I had a lot of free time on my recent trip, I sat down in the truck one day and had some fun answering these questions and thinking up some new ones.
11 Random Facts About Moi
1 . I love my morning cup of coffee with stevia and non-dairy creamer. I’ve tried to ditch the creamer for years, but it’s just not as enjoyable!
2 . I have my ears pierced twice, but only wear earrings in my bottom holes..
3 . I always knock on wood when I say something that I don’t want to happen.
4 . My boyfriend, Blake, is my high school sweetheart.
5 . I would rather wear cute workout clothes than any other type of clothing.
6 . I get extremely cranky if I go too long without food.
7 . I am a crazy dog mom who worries about her little girl all the time.
8 . My two favorite types of radio stations are country and 80′s soft rock.
9 . I get really excited to go out to dinner at a good restaurant.
1 0 . I believe that everyone would benefit from taking a daily probiotic, multivitamin and E-mergency.
1 1 . I have never been outside of the USA & Canada, but dream of traveling the globe.
H e r e a r e K r i s ‘ q u e s t i o n s a n d a n s w e r s :
1 . W h a t i s o n e t h i n g t h a t y o u a b s o l u t e l y l o v e a b o u t y o u r s e l f ?
I love my commitment to treat others the way that I would like to be treated. It’s such a simple, beneficial way to live your life.
2 . W h a t i s a p a s s i o n o f y o u r s t h a t y o u w a n t t o s h a r e w i t h t h e w o r l d ?
A passion of mine that I want to share with the world is my love of cooking and using healthy ingredients that help us feel and look our best.
3 . W h a t i s y o u r f a v o r i t e s n a c k f o o d o f a l l t i m e ?
That is a tough one! For healthy snacks, I love Fuji apples and for less healthy snacks, I really like kettle corn. The freshly popped type that you can get at street fairs is my favorite.
4 . W h a t i s y o u r f a v o r i t e v a c a t i o n s p o t ?
Even though we lived on Maui for a few years, it is still one of my favorite vacations spots because the island has a special feeling that is indescribable. I even posted some of my Maui restaurant recommendations here.
5 . D o y o u p r e f e r a n e v e n i n g i n o r a n i g h t o u t o n t h e t o w n ?
Definitely a night in with Blake, but an occasional night out on the town is fun too.
6 . H o w m a n y h o u r s d o y o u s l e e p a n i g h t ?
7-8 usually, but 8-9 is even better!
7 . W h a t d o y o u d o f o r a l i v i n g ?
I am a nutritional consultant and gluten-free cookbook author. I help women learn how to make food choices that benefit their health and well-being. We work together to make healthy lifestyle choices and realistic meal plans.
8 . H o w l o n g h a v e y o u b l o g g e d a n d w h y d i d y o u s t a r t ?
I started blogging in 2010 and took a few months off during the 2010-2011 fall and winter. I started a blog because I wanted to connect with other like-minded people and share my gluten-free recipes with others.
9 . W h a t i s y o u r f a v o r i t e s i t e t o v i s i t d a i l y ?
I love looking at foodgawker.combecause the photographs are beautiful and the food always inspires me to get in the kitchen.
1 0 . W h a t i s y o u r g u i l t y l i t t l e p l e a s u r e ?
Well, I don’t feel that guilty about my little pleasures as long as I don’t overindulge. I eat self-serve frozen yogurt about once a week and I love Sour Patch Kids candies. I have found an amazing, healthy replacement for SPK candy – golden berries. They are these little sweet and sour dried berries, similar to raisins. Yum! I love them and they supply a good amount of vitamin A.
1 1 . O n e w o r d t h a t p e o p l e w o u l d u s e t o d e s c r i b e y o u ?
Kind. I hope to be remembered as a kind-hearted human being.
Okay bloggers, I’m challenging you to these 11 questions. Please tell us 11 random facts about yourself, answer the following questions, tag 11 new bloggers and come up with 11 new questions for them.
1. What is the first thing that you do when you wake up in the morning?
2. What is the scariest thing that you have ever done?
3. What do you want to accomplish in 2012?
4. If you could trade a day in the life with anyone, who would that be?
5. What makes you really, really excited?
6. What is your favorite dessert?
7. If you could live anywhere, where would that be?
8. What is the nicest thing that someone has done for you?
9. When do you feel your most relaxed?
10. What is a habit of yours that you would like to discontinue?
11. How would you like to be remembered once you leave this earth?
Wow! That was a lot of Q & A! I’m going to be updating my Facebook & Twitter accounts today. Be sure to *follow* me to stay up with the latest news. Sometimes it’s easier to post something on Facebook or Twitter than to write a whole new blogpost. Stay tuned for more fun recipes and updates!
Hi! I’m so happy to be back home in Redmond. I picked up Layla from the doggie hotel. We were going to spend the night at my sister’s house in Portland, but I kept missing the exit I wanted to take and ended up south of Wilsonville. By that time, I called my dad and had him check the roads to drive home through Salem and they were fine. Wahoo – I drove home last night and I’m glad I did because poor Layla was sick half the night :(
She’s feeling better today. We already went for our walk and she’s slept the rest of the day away. I wanted to share two new videos that I filmed while on my trip. Are you sick of my videos yet? They are about how to eat some-what healthy while your only food options are from truck stops and mini-marts. Again, these are not foods that I necessarily eat every day, but when you are very limited while on the road, these are some healthier options.
What are your favorite go-to foods when you need to pick something up at a truck stop or mini-mart?
Good morning! I am so happy to tell you that I will be flying back to Portland today. It has been an unexpectedly long trip out here to Nevada and I want to thank you for hanging in there with me throughout this journey. I was really excited to call the doggie hotel and tell them that I would be picking up Layla tonight. I hear that she has a new boyfriend – a papillon named, Maximilian. My sister is picking me up from the airport and then it’s straight to pick up Layla.
I took a bunch of photos and videos out here on the road. Even though I was in Reno, Elko and Eureka, Nevada, the landscape pretty much looked the same outside of the cities.
One thing that was new to me was “basque” style dining. It’s where they bring a ton of different side dishes to the table and serve them family style. Then everyone orders a main entree and leaves the restaurant stuffed to the brim with all types of foods. I usually just ordered the side dishes and a baked potato or had a few bites of Blake’s steak because all the side dishes were a meal in and of themselves. There is a specific type of salad dressing that all the restaurants use called “basque” dressing. It’s a white mayonnaise/vinegar/garlic/hard boiled egg based dressing that is addicting. I’m going to try to recreate it at home. The dinners always started with a big pot of soup and bread, then salad, then green beans, potatoes, beans, and spaghetti plus whatever entree you order. The two restaurants that I ate at in Elko were The Star Hotel and Toki Ona. They were both delicious!
I did a lot of driving in areas with hardly any radio. This gave me plenty of time to think about things and reflect on the multiple lessons that I learned throughout this trip. I would say the most beneficial life lesson that I learned and practiced on this trip was “attitude is everything.” It is safe to say that almost everything that could go wrong, went wrong on the job that Blake is on right now. I wasn’t even supposed to be with him at the job site, but it ended up that way. Instead of complaining and being in a bad mood the whole time, I practiced staying calm, nice and upbeat. It really helped keep up the moral of our group and I believe that little things went smoother because of our positive attitude.
For example, we checked into one of our hotels to find out that the heater in our room wasn’t working. We kindly asked the hotel manager to look at it and he brought us a portable heater plus extra blankets for the bed. When we got back to the room the next night, the heater was fixed plus we still had the portable heater for extra warmth.
Another example is when I was without my luggage and my cell phone battery was dying. Two different people that I was around offered to let me use their chargers to recharge my phone. I made a lot of new friends on this trip by staying in a good mood and being friendly to everyone around me. However, I did still have a few breaking points, but I learned from those too.
Something that I reminded myself throughout the trip was that the universe does not hand you more than you can handle. There were times when I was scared driving in four wheel drive, swerving down a muddy road, but I reminded myself that all would be okay and I would be safe. There were also times when I had to have one of the guys hop in and drive too, but I am now confident in my off-road driving and backing up a trailer skills.
I’m not going to go into all the details of what went wrong, but let’s just say that my patience was tested and I was outside of my comfort zone for a good part of the past week. I’m so thankful that I got to spend this time on the road and job site with Blake and I have an even greater appreciation of what he does for his job. The only thing that could have made this trip complete would have been if little miss Layla was out there with us. I’ll bring her out on my next trip!
I also want to share two of the videos that I filmed recently. I’m getting a lot more used to filming videos now. I’ll be back with some healthy eating videos that I made over the past few days. Take care and I’ll be posting from home next time I see you!
I am sorry for this post being held up a day or two. I flew to visit Blake in Reno last Friday expecting to visit for a night or two. However, because of some maintenance issues with the helicopter and a lack of a fuel truck driver, I ended up driving the fuel truck to Elko, NV and then to Eureka, NV. We have had very limited cell phone and Wi-fi over the past few days. I love being out on the road with Blake and now have a better understanding of what his days are like when he’s out here working. I can sum it up in three words: long, strenuous and exhausting. He’s up by 5 am each morning and gets done working around 7 pm each night. They only days that he gets off are if there is a “weather day” which means that he can’t fly in the weather conditions.
If Layla was out on the road with us, I would stay for a month or more. However, she is back home in a doggie hotel and I need to make it back home to her. Me getting a flight home right now has become an issue because they’re are no commercial flights out of Eureka and I have to wait until this job is completed (3-5 days) before I can get to a town that has a flight back to Portland.
So, this unexpected trip with limited clothing, lack of fresh, healthy foods and unpredictability of length has made me once again practice my patience and “go with the flow” attitude.
So, we end our month of cleansing with the last few days focusing on transitioning back to a more “everyday” diet. No foods are off limits, but choose wisely about which foods you would like to add back into your diet. I strongly suggest continuing to abstain from refined sugar, trans fats and large amounts of caffeine. With each food that you reintroduce, pay close attention to how your body and mind feels after eating it. If you can, try to only reintroduce one type of food every 3-4 days to fully be able to pinpoint any foods that may not react well with your body.
You may pick and chose any meals that you enjoyed during the cleanse (maybe the green smoothies or large salads for lunch) that you may wish to continue as part of your daily diet. Do not feel pressured to continue as strict of a diet, but remember not to switch gears in the opposite direction and eat a ton of unhealthy foods all at once.
You may want to choose one day of the week where you choose to eat a menu close to one of the cleanse meal plans from the previous weeks or you may want to do another 1-week cleanse some time in the next few months. Please remember to keep a balanced approach and do not risk your health or well-being to participate in an extreme “cleanse” that you know will leave you feeling beat instead of energized.
For those who participated (even for a week or two,) did you feel an improvement in your energy or mood? Did you end up a little lighter than you were on December 31st? Please let me know your personal experience with the cleanse and if you wish that it had been different in any way.
I need to go get ready for dinner and hit the hay before another early wake up call in the morning. I’ll let you know once I’m back home in Oregon. At this rate, it might not be until next week! Take care and be proud of any healthy nutrition or lifestyle choices that you have made this past month!
Hi! I hope that you’re having a great day so far. I wanted to fill you in on some lessons that I learned while visiting Blake in Reno. I tend to do a lot of personal growth and lesson learning when out on the road with Blake. You might remember lessons I shared this past summer and fall while visiting Blake in Alaska. There is something about being out of my comfort zone and having to deal with the unpredictability that comes with his job and being on the road that makes for challenges and learning lessons. I am a strong believer that going through tough situations and challenges helps you to grow as a person and better prepare you for your journey in life.
Sometimes I feel embarrassed to share my stories of when I haven’t acted my best or struggles that I’ve gone through, but I remind myself that I’m here to help others work through these same challenges. I want to inspire you to get back up and keep living your best life. We all hit speed bumps on our roads of personal growth. No one is perfect and the best we can do is learn from our mistakes and try to do better next time.
So, what little lessons did I learn while in Reno?
1. Always, always, always read the label or ask for the ingredients of what you are going to eat.
I was excited to try out some new bars that I had packed for my trip. I thought that I checked the ingredients of these “new-to-me” Cliff MoJo bars. Apparently I was more focused on the macronutrients (they are pretty close to Luna Bars) than examining every ingredient because I ended up eating half of a trail mix bar before I realized that it had pretzel sticks in it. Red-flag gluten alert!!! I was mad at myself because it was a silly mistake to make and I was frightened because I never know if an accidental gluten ingestion will result in any unwanted side effects. Luckily, I was not punished with a gruesome stomachache, but did suffer a possible side effect that I’ll explain in lesson #3.
2. Exercise, even when you are away from home.
I exercise 5-6 days a week. Not because I’m training for a big race or because I need to look amazing for an upcoming photo shoot, (although, I wouldn’t be opposed to those reasons in the future) but because I depend on my workouts to help keep my anxiety and PMS levels down. I’ll write a post in the future about natural ways I have been able to personally reduce my anxiety, but I want to focus on the benefits of working up a sweat when away from home and out of your daily routine.
My sister got my the Insanity DVD’s for Christmas and I started doing them a few weeks ago. I have stuck with the recommended training schedule and have noticed that I feel better when consistantly preforming these high-intensity cardio workouts. I packed my DVD’s and workout clothes for the trip with every intention of preforming the daily workouts. Um… I didn’t really feel like working up a sweat the first few days that I was here. I told myself that I was “on vacation” and that “I deserved a break from my workouts.” I wish that I had just powered through the workouts because I ended up feeling crappy until Monday, when I made myself put in a DVD and do a workout. Ahh, that burst of endorphins was exactly what my body and mind needed. After realizing how important these 30-40 minutes sweat sessions are for my sanity (even though they’re called “Insanity” haha!) I made the choice to continue my regular workout routine.
I had a mini-meltdown in Whole Foods Sunday night. I want to say that it was induced by accidentally eating gluten that afternoon, but I’m not sure if there was a link or not. Here is what happened: we’re reading books and magazines at Barnes and Noble and realize that it’s getting late and we should try to pick up some dinner before heading back to the casino. (We were trying to save money on food after our expensive, amazing dinner at Charlie Palmer.) We hopped in the car and drove around looking for a place to get dinner. I spotted a Whole Foods and decided that hot bar would make a perfect, healthy dinner. We got inside at 8:55 to find the hot bar food was already taken down and a voice over the loud speaker said that they would be closing in five minutes. This is when the anxiety took over and my bad behavior started. It seems so silly now, but at the time I was actually in panic mode.
I complained to Blake that we wasted too much time at the book store, that they didn’t have any food that I wanted to eat and that I was too stressed to find anything to eat in the next five minutes. I could see the tension and anger building in him and decided that we were already at Whole Foods, I should just make do with the salad bar and pick up a rice paper roll since I was craving one. We bought our dinner and some vitamins that Blake needed and headed to the truck. And, the mini-meltdown continued. Blake told me that it took every last bit of his patience not to explode at me in the store, that I was acting like a child and that I could not let little stressors affect me the way that I let them. I started crying like a toddler, was ashamed that I had just acted like one and agreed that I let my anxiety get the best of me during those stressful (?!) five minutes in the store.
What I should have done was stopped my racing mind, taken a deep breath and decided if it was worth the stress of having to find something for dinner in under five minutes or if we should just leave and find another place to eat. Instead, I let my fear and anxiety come over me and acted like a toddler who wasn’t getting her way. Wow, that is embarrassing to admit! I learned a lot from that moment and got what I deserved once we were back at the hotel. My salad tasted gross and my rice paper roll was stale and unappetizing.
So, there you have some of my lessons that I learned while in Reno. I won’t even get started writing about how I have had to ditch my “everything has to go according to planned” attitude for a “go with the flow” one. That’s a whole other post in and of itself! I hope that by me sharing the lessons that I learn, you are able to learn through my mistakes and experiences and hopefully avoid them. I’ll keep sharing them with you because I’m sure there will be more that I’ll learn in the next few month and beyond. Have a great day,
Hi! How is your Wednesday going? Mine is wonderful out here in Reno, Nevada. I flew out Friday evening and my sister was nice enough to watch Layla for the weekend. Now Layla’s at the doggie hotel and I hope she’s on her best behavior! I’m not sure when I’m flying home yet, but possibly tomorrow or Friday. It all depends on when the helicopter maintenance is completed.
I’m really fortunate to be able to visit Blake while he’s out on the road. He travels a lot for his job as a helicopter pilot and is sometimes gone for months at a time. It just so happened that he would be in Reno staying at a casino for a few nights while his helicopter was down for a routine maintenance check. We have taken full advantage of his break here in Reno and turned it into a mini-vacay. But it’s not all fun and games; I have had to help out around the hanger and endure many hours of “guy places” including Cabela’s and a sheep hunting convention. It’s worth it to spend time with Blake. We make a really good team-at home and on the road!
Getting the heli all cleaned up and ready to be worked on by the mechanics
Hanger where the heli is being worked on
There were over 120 booths at this "Sheep Show"
I was really, really excited about all the sheep. Can't you tell?
Whoever said that Reno is like a mini Vegas is right. And like Vegas, Reno has some really good restaurants. Blake and I have always enjoyed eating at nice restaurants. We started going to more “adult-like” restaurants back in high school and college and have enjoyed many memorable meals together. Our dinner at Charlie Palmer Steak House a few nights back has to be one of the top ten meals that we’ve experienced together. If you’ve ever been to Ruth Chris Steak House, it’s like that, but even a little nicer! We ordered a bottle of red wine and started with the seafood platter which included oysters on the half shell, shrimp cocktail, crab legs and calamari salad. It came with five different sauces.
Look how happy Blake is with all that seafood!
Blake ordered a steak for dinner. He let me try some and it was one of the best tasting steaks I’ve ever had. I ordered sautéed mushrooms and grilled vegetables. I shouldn’t have even ordered the veggies because I was already stuffed from the seafood platter, but you know how some waitresses guilt-trip you into ordering more food than you planned to? Yeah, this one made me feel like I was an obnoxious woman who can barely finish a side salad. So, we boxed up our leftovers and skipped dessert. We didn’t even need to order dessert because they brought us a mini platter with candied walnuts, coconut macaroons, chocolate truffles and biscotti. Whew, I was stuffed by the time we left the restaurant.
But, we quickly found a way to work off our dinner — line dancing! The casino had a live country band and a dance floor for line dancing. We were so impressed with the couples out on the dance floor that we vowed to take lessons and go line dancing once we’re back home. I am so excited! Blake already has the cowboy boots and plaid shirts, but we need to pick him up a cowboy hat and I need some cowgirl boots and a cute plaid shirt to wear. I’d really prefer one with ruffles on!
I even tried a few dances out on the dance floor. It was not pretty!
Since we’re staying at a casino and I have never gambled before, we took a few one’s that Blake had in his pocket and hit the casino floor. He gravitated towards slot machines with ‘Wolf” in the title, while I thought the “Sex & the City” machines were more fun. We weren’t too lucky on in terms of gambling.
But, we did end up down in the children’s arcade and I (after too many played token to count) ended up winning a *Bonus* on one of the games. I’m embarrassed to say that I may have gotten a little too excited about all the tickets I won!
Who needs to gamble in a casino when there's an arcade to play in?
I’m going to go do some more loads of laundry. I want to get Blake all caught up before he flies out to Elko, NV. Have a great day and I’ll talk to you later,
Hi from Reno, Nevada! I’m typing this post as we lay in bed with news about the presidential candidates on the television. I am not political at all, but am making an effort to learn about the current candidates and their views. I’ve been taking a few photos with my iPhone since I flew in here and will post some of the fun ones once I’m home in a few days. For now, I’ll leave you with a delicious post-workout smoothie that I made a few days ago.
Blueberry Crisp Protein Smoothie
Serves 1 post-workout woman (or man)
1/2 cup frozen blueberries (try to find organic ones if possible)
1/2 frozen banana, broken into pieces
2 ice cubes
1 scoop vanilla protein powder
1 Tablespoon ground flaxseed
1 Tablespoon oats (rolled or quick cook)
1 teaspoon ground cinnamon
1/4 teaspoon maple extract
pinch of stevia
1 cup non-dairy milk (I used a unsweetened vanilla almond milk)
Place all of the ingredients in the blender and blend for about a minute. Enjoy!
I’ve been having fun making all different types of dessert smoothies lately. I might not be baking much, but I’m sure enjoying my “dessert flavored” protein smoothies.
Can you believe that we’re already 3/4 of the way through January? This month is flying by! Speaking of flying, I will be flying out to visit Blake in Reno, NV today. His helicopter is down for maintenance right now, so I get to go enjoy some time with him in “little Las Vegas.” My sister agreed to watch Layla for the weekend, so we will be doggie-free. I can’t wait to see what Reno is like. I guess we’re staying at a casino that has an “all-you-can-eat” sushi bar. Can you trust a sushi restaurant that’s not on the coast? We’ll see!
Did anyone try the Cleanse-Friendly Cookies I posted this week? I may have had one (or two) each day since I made them.
How are you feeling? Have you continued to eat vegan or have you reintroduced animal proteins back into your diet? Take some time to think about how you have felt over the past week and adjust your diet as needed. Some people feel great as vegetarians, some people prefer to eat fish while others thrive as full-fledge omnivores. Play around with your animal protein intake until it feels right for you.
This week, you have the option of adding dairy back into your diet. I recommend starting with a goat or sheep cheese or yogurt. Some people, like myself, have an easier time digesting pure sheep or goat’s milk products than cow dairy. If your stomach feels good enough with these two and you want to try adding cow’s dairy back into your diet, go ahead. Pay close attention to how you feel in the hours after you eat your dairy. Is your stomach cramping? Do you feel gassy? If you feel fine, you can choose to continue to eat dairy products. If you feel somewhat sick from it, keep it out of your diet.
Week 4 Daily Meal Guide:
Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice
Taking some time to do something special for yourself is very important. It’s so easy to get wrapped up in taking care of others and not focusing on your own needs. You are not a selfish person for choosing to do something that you enjoy each day. It has been proven that it is beneficial to you and you health to treat yourself to something you enjoy daily.
It could be reading your favorite book, taking a walk to the park, getting a manicure, turning off your cell phone in the evening, taking a bubble bath, buying a scarf in your favorite color, looking at puppies at the pet store or pound or giving yourself a face mask. Whatever you like to do… do it! Unless it’s shoving handfuls of potato chips and chocolates into your mouth. We’re on a cleanse, remember!
This week, please remind yourself to treat yourself to something special each day. I promise that it will have a positive impact on your life.
I hope that you are feeling amazing! I’m off to finish my packing and hit the road. See you from Reno!
Hello friends! I hope that you are having a beautiful day wherever you are! I woke up to a little snow on the ground. It has been melting all morning and turning into rain. Oh well, the snow was fun while it lasted!
A few months ago, I received a package filled with goodies from the wonderful folks at NuNaturals. I love that NuNaturals is a local company here in Oregon and they strive to produce the best tasting stevia on the market. Today I wanted to share with you my suggestions for using stevia to replace refined sugar and chemically produced sugar substitutes.
I started using stevia back in my college days when I read about the benefits of using it as opposed to the Splenda packets I was pouring into my coffee and oatmeal. I bought a bottle of liquid stevia at the health food store and tried it out – yuck! The aftertaste was worse than Sweet-n-Low or Equal! I took stevia off my shopping list until someone suggested that I give another brand a try. This time I bought SweetLeaf brand Vanilla Stevia Extract and was pleasantly surprized how good it tasted in my morning coffee. I still used Splenda here and there, but got used to using stevia in my coffee.
I don’t feel like writing about all the possible health complications of overusing refined sugar and chemically engineered sugar substitutes, but if you need a refresher course, you can find more info here and here.
I admit that I still use a little organic cane sugar or regular powdered sugar (nothing tastes as good as C&H brand powdered sugar!) in some of my baked goods, but I’m always finding natural ways to reduce my sugar intake. Stevia to the rescue! Processed stevia is derived from the stevia plant. It was actually banned from US shelves as a sweetener (but allowed in dietary supplements) until December of 2008. Now, there is an abundance of stevia brands and products in health food stores and even mainstream grocery stores as well. Let’s get to the ways to add stevia to your diet!
How to Replace Sugar and Sugar Substitutes with Stevia:
1. Use it to sweeten your coffee, tea or sparkling water. I love the liquid vanilla stevia for my morning coffee or one of the quick dissolve tablets for my evening tea. I sometimes like to add a few drops of the regular stevia to my citrus sparkling water to make it taste more like 7-Up.
2. Sprinkle it on your morning oatmeal or cereal. If you love a bowl of comforting, sweet oatmeal or cereal in the morning, sprinkle a packet of stevia on top. I grew up sprinkling Sweet-n-Low on my breakfast cereal (my mom didn’t buy any sugared cereals) so I used to them tasting a little sweeter.
3. Substitute part or all of the sugar in your baking recipes with More Fiber Stevia Baking Blend. Baking with stevia can be tricky because it’s about 200 times sweeter than that same amount of regular sugar. More Fiber Stevia Baking Blend to the rescue! It can be used as a 1:1 replacement for sugar in your baked goods. Because it has about 4 grams or fiber per tablespoon and this can cause a bit of gas for the normal stomach, I tend to replace half of the recipe’s sugar with stevia and use organic cane sugar, sucanat or palm sugar for the other half.
4. Make low-sugar almond milk hot cocoa. I love to steam a mug of vanilla almond milk in the evening and then add the Cocoa Bean Extract liquid stevia. It cures my sweet tooth and doesn’t leave me buzzing around with a sugar high before bed.
Tell me, what are your favorite ways to use stevia? I know there are a ton of great suggestions out there. I have to say that the increase of stevia products on the market has significantly lowered my use of refined sugar and Splenda-like sweeteners.
I was practicing my YouTube skills the other night and filmed Layla before dinner time. She does these fake sneezes when she wants something. She knows that 6pm is her dinner time and starts this little act around 5 each night. She’s been acting like quite the YouTube celebrity since I posted this video of her:
Hi! How is week 3 of the cleanse going for you? I hope that you are feeling energized and healthy. Today I wanted to share a new cleanse-friendly cookie recipe with you. I know that there are times when you just need a cookie or two. I came up with this recipe to satisfy your (and my) sweet tooth while still cutting out refined sugar, gluten and dairy products. The banana and maple syrup sweeten the cookies while the protein powder helps to keep your blood sugar levels from spiking. The only questionable ingredient in this recipe is the chocolate chips. Feel free to chop up an unsweetened chocolate baking bar or try out some of the “healthy” chocolate chips on the market by:
Some purists might argue that there is no room for a little chocolate on a cleanse. I disagree. This is a month long program and there is a tiny bit of room for a chocolate chip or too. Just keep your hand out of the bag while you’re adding the chocolate chips into the batter.
Cleanse-Friendly Chocolate Chip Banana Cookies
Makes 12-16 cookies
1/2 cup gluten-free flour (I used Pamela’s brand)
1/2 cup vanilla brown rice protein powder (I used Sun Warrior brand)
1/2 cup gluten-free oats
1 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon sea salt
1 Tablespoon ground flaxseed
1/2 cup mashed banana
1/4 cup creamy almond butter
1/4 cup maple syrup
1 teaspoon vanilla extract
1/3 cup chocolate chips
Preheat your oven to 375ºF. In a large mixing bowl stir the ground flaxseed, mashed banana, almond butter, maple syrup and vanilla together until completely mixed. In a medium mixing bowl stir the flour, protein powder, oats, cinnamon, baking soda, baking powder and salt until well combined. Gently add the dry mixture to the wet mixture and add the chocolate chips. Stir until just combined.
Drop by rounded tablespoons onto a parchment paper lined baking sheets. Push down with a spatula to lightly flatten each cookie. Bake for 10 minutes. Allow to cool for 2 minutes on the pan and then transfer to a wire baking rack.
Enjoy with glass of unsweetened almond or coconut milk. I will make these cookies even when I’m not on a cleanse!
Welcome to week 3 of the January Cleanse/Weight Loss program. You have done an amazing job so far! How are you feeling coming off of your first two weeks? I bet a little more refreshed, energized and lighter. It’s really important pay attention to how your body and emotions feel and try to see if there are any patterns between what you eat and how you feel.
We will be easing up on some of the dietary restrictions this week. You completed your most rigorous week of cleansing last week. It is very important not to break a cleanse with heavy, processed foods. Our bodies grew accustomed to the light, vegan fare and it would be too much a shock to our system to dive back into chips and cookies.
This week is about continuing the high-vegetable intake and starting to reintroduce meats, fish and poultry into your diet, if you choose. If you felt great and more energetic than usual not eating animal products, you can choose to continue your vegetarian diet. However, there are some people and blood types that do better when consuming meat, fish and/or poultry. Pay attention to what feels right for your body.
A note about alcohol: although alcohol is considered a toxin and does not promote cleansing, I understand that you might have social obligations this week where alcohol will be served. If you choose to indulge in an alcoholic beverage, please restrict it to one glass of red wine. The antioxidants from the grapes and natural sugars make this your best choice as far as drinks are concerned. An even better, non-alcohol choice would be a sparkling water with a twist of lime. Remember, one glass of wine per week – max!
Week 3 Daily Meal Guide:
Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice
Dinner should be simple, just grill or bake your protein, sauté some vegetables in a touch of oil (I like extra virgin coconut oil) and toss a simple salad of greens with olive oil and lemon juice or vinegar. If you are choosing to continue without animal protein, feel free to substitute tofu, tempeh, beans or quinoa.
I’ll be back in a few days to share a little cleanse-friendly cookie recipe with you. It’s a great way to treat your sweet tooth during the cleanse.
Take care and remember to email or comment with any questions!
Hi! How is your second week of the cleanse going if you are participating in the January Cleanse/Weight-loss program? I hope that you are enjoying the recipes that I posted last weekend or making up some new ones of your own. You are over half way through week 2 and are doing an amazing job so far. Remember to take it easy on yourself, rest a little more if needed and stay well hydrated.
Today I wanted to share some foods that are beneficial for reducing PMS symptoms. Remember to talk with your health care provider if you need any help managing your PMS; these are only nutrient and food suggestions.
I actually experience really bad PMS every month. Some months go better than others. Before I took gluten out of my diet, it was to the point where they diagnosed my symptoms as PMDD. Luckily, after removing the gluten, my symptoms went back to the “normal” PMS ones. Over the years I have seen a definite link between my lifestyle and the severity of my PMS symptoms. These food suggestions have helped me, but everyone is different. Please be gentle and kind to yourself and don’t get upset if these suggestions don’t work for you. Do some research and talk to a health care provider about other options for yourself.
I started to type out exactly what foods to increase and decrease and then came across this great article featuring the work of Joy Bauer, the a lead nutritionist featured in many magazines and talk shows. Here are her suggestions of what to eat and not to eat to avoid PMS:
Many women with PMS define their monthly nutrition needs in terms of their cravings for anything salty or chocolate. Although indulging in chocolate-dipped pretzels might seem like a fantasy come true, they won’t improve your mood or reduce the bloat. There are many better options…
First, try to limit your intake of salt, alcohol and caffeine:
Salt and salty foods. PMS causes bloating and water retention. Salt can cause bloating and water retention. Ergo, salt can make those problems of PMS worse.
Alcohol. Premenstrually, alcohol can cause increased breast tenderness. Also, alcohol can lowerblood sugar, which may make typical PMS mood symptoms worse. If you cannot totally avoid alcohol premenstrually, at least try not to drink to excess.
Caffeine. Some research suggests that the effects of caffeine are magnified premenstrually, leading to greater breast tenderness, more nervousness and potentially more irritability. If these side effects sound familiar, make an effort to limit the amount of caffeinated coffee and tea you drink one week prior to menstruation.
On the other hand, go out of your way to include foods rich in calcium, magnesium, manganese and vitamin B6. And be sure to enjoy a daily cup of chamomile tea. Here’s the scoop:
Calcium Compared with women who don’t have premenstrual symptoms, researchers have found some women with PMS have lower blood levels of calcium around their time of ovulation. And when PMS sufferers take 1000 to 1200 milligrams of calcium supplements daily, their mood and bloating improve after just a few months. I consider calcium-rich foods an absolute must for women with PMS.
Best foods for calcium: Low-fat and nonfat dairy foods, including yogurt (low-fat/nonfat), milk (skim, 1% reduced fat milk), cheese (nonfat/low-fat), and low-fat ice cream; broccoli and kale; and other calcium-fortified foods.
Magnesium Just as was found with calcium, some women with PMS seem to have lower blood levels of magnesium compared with women who did not have PMS symptoms. Women with PMS who ate ample magnesium-rich foods had better mood and less water retention than women who did not get enough magnesium. It is thought that magnesium might help regulate the activity of serotonin, the so-called feel-good neurotransmitter.
Best foods for magnesium:Pumpkin/sunflower seeds, spinach, Swiss chard, wild salmon, lobster, cashews, quinoa, potato (with skin), soybeans, beans, amaranth, peanuts, peanut butter, brown rice, and whole-grain bread.
Vitamin B6 Vitamin B6 is one of the necessary ingredients required by the body to manufacture dopamine, one of the mood neurotransmitters. Research into the effects of vitamin B6 on PMS have been mixed — some show that taking supplements reduces irritability, depression, and breast tenderness, while others don’t find any effect at all. Although the research on supplements is a bit confusing, I highly recommend eating vitamin B6-rich foods because they seem to have helped many of my clients with PMS.
Best foods for vitamin B6: Fortified whole-grain breakfast cereals, chick-peas, wild salmon, lean beef, pork tenderloin, chicken breast, white potatoes (w/skin), oatmeal, banana, pistachio nuts and lentils.
Manganese Manganese is found in minute quantities in foods, but that’s OK because we don’t need a lot to stay healthy. If you eat a relatively balanced diet, you’re probably getting enough manganese. But blood levels of manganese vary throughout the menstrual cycle, so it is not surprising that this mineral might be involved in PMS. A handful of studies have suggested that manganese, in combination with calcium, may reduce the irritability, depression and tension associated with PMS. Therefore, I encourage you to go out of your way to incorporate manganese-rich foods, specifically around the time of your PMS.
Best foods for manganese: Pineapple, wheat germ, spinach, collard greens, pecans, lima beans, pumpkin seeds, walnuts, oats and raspberries.
Drink chamomile tea.
Premenstrually, chamomile tea may be particularly helpful because it contains properties that relieve muscle spasms, and may therefore help reduce the severity of menstrual cramps. In addition, chamomile seems to reduce tension that may lead to anxiety and irritability.
Joy Bauer is the author of the No.1 New York Times best-seller, Joy Bauer’s Food Cures. For more information on healthy eating, visit Joy Bauer’s Web site at www.joybauernutrition.com
Afternoon Snack: 1-2 cups fresh vegetables and ¼ cup hummus or store-bought
My super-simple hummus recipe:
1 (15 ounce) can garbanzo beans, drained
1 clove garlic, crushed
2 teaspoons ground cumin
1/2 teaspoon Himalayan sea salt
1 tablespoon extra virgin olive oil
Filtered water
In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil. Blend on low speed, gradually adding filtered water, until desired consistency is achieved.
Dinner: Vegan Soup or pick up a fresh vegetarian soup at the store. I like to make a large batch of soup in the crock pot on Sunday and then maybe another soup on Thursday. Here are some soup recipe ideas:
Hooray! We’ve made it through our first week of the cleanse! You have successfully:
Started your day with a cleansing drink of water and fresh lemon juice
Eliminated alcohol from your diet
Gradually reduced your caffeine intake to zero
Taken out refined sugars and HFCS
Taken out trans fat
Taken out gluten
Taken out dairy
Taken out GMO soy
Taken out GMO corn
Taken out peanuts
Cut your animal protein intake in half
Given yourself extra time to sleep, relax and reflect
Congratulations on everything that you have accomplished over the past week! This is a huge step towards nourishing your body with whole foods and giving it time to rejuvenate. As we head into this week’s vegan, gluten-free cleanse, there are a few pointers to keep in mind:
Exercise – This is not the time to begin or even continue an intense exercise regime. Your body will be lacking the energy that it needs to preform high-intensity cardio or weight-training. Please stick to walking, light cardio (like swimming, biking or the elliptical machine) and stretching or yoga. It’s beneficial to get outside and move your body in the fresh air, just not to the point where you’re gasping for air!
Continue to drink your morning water with lemon juice. This is helping refresh and cleanse your insides.
Allow yourself to rest more frequently if needed. You will probably feel more tired than usual. This is normal. Go with the flow and let your self take a nap and/or hit the hay earlier than normal.
Drink plenty or water and herbal tea throughout the day. This will keep you hydrated and less hungry.
LISTEN to your body. If you feel absolutely miserable and cannot even make it into work or school, reevaluate your cleanse. This is not meant to be an over-the-top, all green juice cleanse. It is designed to allow you to go about your normal routine and be able to preform your day to day responsibilities. If you need to add some animal protein back or other food back into your diet, feel free to. Make sure that it’s organic and start out with a small amount. Sometimes all you need is 2-4 ounces a day to start feeling more like yourself.
If you have ANY questions, feel free to email me or leave a comment below. I am here to support you and help make this a positive experience for you.
Week 2
This week is the most hard-core cleanse week of the month. We will be eating vegan (which means no animal or dairy products) and will continue to abstain from caffeine, alcohol, gluten, refined sugar, trans fats, peanuts, non-GMO corn and soy and processed foods. Don’t worry, you will still be eating great-tasting food! Your options are only as limited as you make them out to be. I could feast for weeks or months on fresh vegetables, fruits, grains and healthy fats. You have plenty of delicious recipes and meal options to choose from.
Our goal this week is to give your body and digestive tract a break. Day in and day out, we subject ourselves to hard-to-digest foods. You could have a food sensitivity that you didn’t know about or your digestion could be compromised due to a lack of enzyme rich fresh vegetables. Whatever the case may be for you, put your normal habits aside and get ready for a week of clean eating.
There are detox symptoms that you may encounter during the first few days of this week. These are very normal and can happen to anyone embarking on a cleanse. You may experience headaches, tiredness, lack of motivation, hungriness or an overall “blah” feeling. It get betters! I promise that these feelings will pass and you will feel your most energetic and light after the next seven days.
Besides eating specific types of foods, here are some other ways to help detoxify your body:
Our skin is exposed to hundreds of chemicals during the course of our life, and is affected by them. From innocent bath products such as shampoos, shower gels, lotions and soaps to deodorants. Household cleaning solvents, detergent residues on clothes and chemicals from the bath or shower water also affect the skin.
Regular use of the sauna gradually restores the skin’s elimination ability. Sweating removes toxic chemicals and metals faster than other detox method. It is a good habit that pays many health dividends.
The sauna’s benefits are numerous. Not least because it is so relaxing and leaves your body soothed and your mind serene. It’s main advantage lies in the fact that it promotes sweating, helping the body to rid itself of toxins. It is also believed that exposure of the skin to heat stimulates the production of white blood cells and strengthens the immune system. (source)
Detoxification of your body through bathing is an ancient remedy that anyone can perform in the comfort of their own home. Your skin is known as the third kidney, and toxins are excreted through sweating. A detox bath will assist your body in eliminating toxins, as well as absorbing the minerals and nutrients that are in the water.
1. Prepare your bath on a day that you have at least 40 minutes available, as the first 20 minutes are said to help your body remove the toxins, while the second 20 minutes are for absorbing the minerals in the water.
2. Fill your tub with comfortably hot water, using a chlorine filter if possible.
3. Add 2 cups or more (up to 16 lbs) of Epsom Salts, aka magnesium sulphate. This can be purchased in 3 lb bags or 1 lb cartons at discount stores in the garden center, or in the pharmaceutical area, or ordered from garden centers in 50 lb bags. It’s very inexpensive.
4. Add 1 to 2 cups or more of Baking Soda, aka sodium bicarbonate. This is said to help eliminate the chlorine in the water, as well as soften the water, and help the body to absorb the magnesium. Large bags can usually be found in the swimming pool chemical area, or the boxes from the bakery aisle will work fine.
5. Know that Epsom Salts and Baking Soda bath is a detox bath in, and of itself, other items can be added for further effects. Ground ginger, or fresh ginger tea both work quite well. The ginger is heating to the body and may cause your skin to turn slightly red for a few minutes, so be careful with the amount you add. Depending on the capacity of your tub, and your sensitivity, anywhere from 1 tablespoon to 1/3 cup can be added. Most people sweat profusely with the addition of the ginger, and if you wrap your body in a blanket immediately after getting out of the tub, you can continue to detoxify through perspiration for another couple of hours. This is especially beneficial if you are trying to rid the body of a bug of some sort, like the flu, or a cold.
6. Add aromatherapy oils; this is optional, but there are many oils that will help the bath to be a pleasant and relaxing experience, such as lavendar, or ylang ylang, or those that will assist in the detoxification process such as tea tree or eucalyptus. Around 20 drops is sufficient.
7. Swish all of the ingredients into the tub, and soak for as long as you can, preferably 20 minutes. You should start sweating within the first few minutes, and the longer the better, up to 20 minutes. If you feel too hot, start adding cold water into the tub until you cool off. Sit in the cool water another 20 minutes, if you can. When you get out of the tub, move slowly and carefully, as your body has been working hard and you may get lightheaded or feel weak and drained. (source)
The skin is the largest elimination organ, it is known to be responsible for 10 to 15% of total body elimination, and is sometimes referred to as the third kidney.Dry skin brushing is a swift and powerful way to enhance the detoxification process . Its easy, pleasant and yields tremendous benefits!
Not only does it improve the appearance of your skin by eliminating dead cells and helping new skin to regenerate, it also stimulates blood circulation, the lymphatic system, and greatly enhances toxin elimination.
In addition, the massaging effect of the bristles is known to be highly beneficial for eliminating cellulite.
Brushing the skin gently stimulates the lymphatic system and is considered to be one of the best natural lymphatic cleansers available.
The lymphatic system is composed of lymph vessels, lymph nodes, and organs. Part of the bodys defense system, the lymph nodes remove microorganisms and other foreign substances. They act as a filtration system that keeps particulate matter, such as bacteria, from entering the bloodstream.
Stimulating the lymphatic system through skin brushing will activate all of the above functions as well as encourage blood circulation and cell regeneration. Both actions promote detoxification, weight loss and cellulite reduction, as well as improve body tone and skin radiance. (source)
The lymphatic system is composed of lymph vessels, lymph nodes, and organs. Part of the bodys defense system, the lymph nodes remove microorganisms and other foreign substances. They act as a filtration system that keeps particulate matter, such as bacteria, from entering the bloodstream.
Stimulating the lymphatic system through manual lymphatic drainage will activate all of the above functions as well as encourage fluid circulation and cell regeneration. Both actions promote detoxification, facilitate healing and support the immune system.
The lymphatic system has a vital role in the body by regulating the immune system, which protects the body against infection. It transports nutrients to cells and eliminates metabolic wastes, toxins and excess fluids from the body. Manual lymphatic drainage is also a very effective way of detoxing the body plus stimulating vital immune defenses. This is a powerful, deep cleansing treatment. Explains David Goddard, ND
Manual Lymphatic Drainage benefits are numerous and include:
Clearing areas of congestion such as swollen ankles, puffy eyes and swollen legs
Promotion of scar tissue healing, torn ligaments and sprains.
Post-operative healing
Swelling relief following plastic surgery
Treatment of lymphedema and other conditions arising from venous insufficiency
Improving chronic conditions such as sinusitis, arthritis, acne and other skin conditions
Contrary to popular ideology, forgiveness is not something to be reserved for those who have earned or deserve it. Nor is forgiving about forgetting someone’s tendency to hurt you, or giving them permission to mistreat to you again.
Forgiveness isn’t even for those who wronged you. It’s actually for you. When you release your grip on the painful past, you free up your energies for joy and new focuses. You have no control on how your “perpetrators” conduct themselves moving forward, but you can choose how you want your life to go.
If you want to stay healthy, do yourself a favor and cut the cord of resentment and anger. It doesn’t improve what happened, and it just keeps you stuck in the past. Clear out that toxic energy and lighten up your load. (source)
Now, onto this week’s meal plan. I have designed a guide for your to use for your daily meals. I know that some people work and some people stay at home each day. I know that some people love to cook and some people would rather just pick something up at the store to eat. Use this menu plan as your guide and choose the food options that work best for you and your lifestyle. We are trying to make this cleanse as effortless as possible.
Week 2 Daily Meal Guide:
Upon Rising: 16 ounces of water with 2 Tablespoons fresh squeezed lemon juice
Breakfast: Green Smoothiefeel free to use this recipe as a template to make your own based off your favorite greens, vegetables and fruits
Snack: Fruit & Nut Bar or a LARABAR (non-chocolate or peanut flavored kind)
Lunch: Salad Lots of fresh veggies and beans, rice or quinoa
Snack: 1-2 cups fresh vegetables and ¼ cup hummus or store-bought
Dinner: Vegan Soup or pick up a fresh vegetarian soup at the store
Post-Dinner: Cup of herbal tea
* I do not recommend canned soups due to the preservatives. If you have a natural grocery store like, Whole Foods, near by, you can buy one of their vegetarian soups at the hot soup bar. Just make sure that it does not contain gluten or dairy.
Reminder: use this week to be extra gentle to yourself. Do not put any expectations upon yourself. Go with the flow of things. Don’t get upset with yourself if you slip up or something doesn’t turn out how you wanted it to. It’s important to be especially kind to yourself this week. Put some fresh flower by your kitchen sink, light a candle next to your bathtub, read your favorite book before bed, schedule a massage for yourself or ask your significant other to give you one, remind yourself of things that you’re good at, use your “good” lotion after the shower (the one that smells delicious) and remind yourself that you are doing an excellent job of taking care of your health.
If you need extra sleep this week, please go ahead and sleep. Sleep allows your body to detoxify and regain energy. I suggest going to be an hour earlier than normal and taking naps if your schedule allows.
I will be posting recipes that will work for week 2 of our cleanse tomorrow. I’m feeling a bit under the weather tonight and want to feel more refreshed before putting the recipe post together.
Have a great night and I’ll see you back here tomorrow with recipe ideas for the coming week.
Good morning! How is everyone doing with the January Cleanse/Weight-Loss program so far? Have you been drinking your water with lemon first thing in the morning? Did you ditch HFCS, refined sugar, trans fat, gluten and dairy? How is it going so far? Honestly, I don’t miss the first four, but giving up my beloved soft-serve frozen yogurt may just push me over the edge. My sister took me to go get some on Monday and that 16 ounce bowl of original tart with fresh strawberries, blueberries, blackberries, mochi and hot fudge sauce made my day! Thank you Karlee – you know the real way to my heart!
Back to our cleanse. I designed this month-long cleanse to be gentle and to hopefully not get in the way of your day-to-day life. This first week is a chance for you to slowly transition to a cleaner, less-processed way of eating. You may eat your regular fare with the gradual exclusion of the foods listed throughout the week. Here are some linked recipes that would work well for meals for the rest of Week 1:
I hope that your week is going smoothly and you’re taking the time to go to bed earlier than normal, and preforming each day’s recommended journal or meditation exercise. I’ll be back on Friday with Week 2′s outline.
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.
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.
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 hereon 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:
Start each morning with a 16 ounce glass of filtered water and 2 Tablespoons of fresh lemon juice.
No alcoholic beverages.
Gradually reduce your caffeine intake so that you are taking no caffeine by Week 2.
No meats, poultry or fish on Tuesday, Thursday and Saturday.
Avoid the foods above on the day they are listed until instructed to reintroduce them back into your diet.
Enjoy a cup of herbal tea before going to bed each night.
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. ***
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!
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.
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.
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:
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,
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.
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:
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!
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
Today’s Quote: “Happiness is not a matter of good fortune or worldly possessions. It’s a mental attitude. It comes from appreciating what we have, instead of being miserable about what we don’t have.”
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.
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!
Today’s Quote: “Failures are made only by those who fail to dare, not by those who dare to fail.”
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!
Hi! Happy “Thanksgiving Eve!” What are your plans for the big day tomorrow? We are going to drive back to Portland and celebrate with Blake’s family. Today I baked a gluten-free, pumpkin apple pie streusel cake to bring. It was a mixture of three different recipes and I had to try a bite of it to make sure that it tasted good enough to bring to share with everyone. It passed the test :)
Lately I haven’t been able to get apple pie filling out of my mind. After discovering my love for this tasty, cinnamon and sugar treat at our local frozen yogurt shop, I have been craving it like mad. I limit myself to one frozen yogurt outing a week, so I got creative and whipped up this smoothie-in-a-bowl after my workout the other morning. It doesn’t look as pretty as a homemade pie or even pie filling with frozen yogurt on top, but it hits the spot!
Apple Pie Protein Smoothie
1 Honey Crisp apple, chopped (I also tried Granny Smith, but it didn’t taste as good)
1/2 frozen banana, broken into pieces
1 scoop vanilla protein powder
1/2 – 3/4 cup non-dairy milk (I used a mixture of almond milk & coconut milk)
1/2 Tablespoon ground flaxseed
1/2 Tablespoon cashew butter
1 teaspoon ground cinnamon
1/2 teaspoon vanilla
handful of ice
1/4 cup cereal of choice (Enjoy Life’s Perky’s Crunchy Flax is my fave)
Place all of the ingredients besides the cereal in the blender and blend on high for 30-60 seconds. Pour into a bowl and sprinkle cereal on top. Dig in with a spoon and enjoy!
I’m off to watch a new show that we discovered on iTunes: Discovery Channel’s “Curiosity.” We’re starting with the first episode, “Did God Create the Universe?” I felt like my IQ was going to drop to an insanely low number if I watched another Jersey Shore episode!
I was going to do a post on “how to make Thanksgiving healthier,” but thought about it and remembered that it’s only one out of the nearly 1,095 meals that you eat each year. When you put Thanksgiving dinner into that perspective, it’s really not a big deal. I’d rather focus my energy on creating healthy recipes for the remaining 1,094 meals of my year. Enjoy yourself, appreciate your company and go for a walk. Don’t stress about what you eat, because goes against what this holiday is really about.
Have a great night and a wonderful Thanksgiving!
*** Don’t forget – Friday is the last day to order the 2011 Healthy Holidays Diet Plan. This guide has EVERYTHING you need to survive the holidays without gaining a pound, or hopefully even lose a few! Email me at wholenutritionpdx (at) gmail.com for details. The guides are being sent out on Saturday.***
Let me start by saying that if you are reading this, we must kindred spirits. You are clearly the person searching, as I once was, for a way to lose weight, enjoy your favorite foods and stay healthy throughout the holiday season. If you are stressing about all those wonderful holiday meals tempting you to gain weight this season, STOP! There is a way to enjoy the best holiday foods with your family and friends while losing weight and improving your health. That is…. If you know the secret….
You might ask, “how do I know the secret?” Well, I have always been the girl who loves food, especially holiday foods. Like anyone else, I don’t like the idea of putting on extra weight because I’m enjoying my favorite holiday foods. I have truly been in your shoes before and have attempted every technique under the sun to maintain my weight over the holidays. There are all sorts of diet plans, so called “meal replacements” and ways to ruin your holiday meals that wind up doing just the opposite of what they advertise. I have tried all of these gimmicky diet plans, even a few that I am embarrassed to admit. I left no stone unturned. After searching out and exhausting every technique I could find for years, I always ended up in worse shape by the New Year… until now.
I have discovered the secret. I now know the way to make it through the five weeks between Thanksgiving and New Years by not only maintaining my weight, but to kick off the year slimmer than before with a glowing, healthy look. This simple secret allows you to enjoy REAL foods with the people you love. No meal replacements, no cutting out entire food groups, no giving up social settings all season long. I guarantee you will spend less time stressing and actually enjoy losing weight this year.
The secret is simple and very powerful. The secret is….. To have a plan. A step-by step guide to take you from Thanksgiving to New Year’s with every single meal and snack already planned out, just for you. The HealthyHoliday Diet Plan is your secret to losing weight without stress and restrictive eating.
This plan is literally a diet road map to getting through the holidays while looking and feeling your best. As a certified nutritional consultant and a fellow food lover, I guarantee this plan is tailored for you to not only by lose weight, but by doing it in a healthy and enjoyable way.
This plan includes:
Weekly shopping lists
Day by day instructions and meal plans
Quick, easy and healthy recipes
Adjustable food substitutions to meet your individual needs
Sweet treats that will satisfy your cravings without damaging your diet
Guide to “healthifying” your favorite family holiday recipes
***BONUS – Healthy Holiday Dessert Recipes to share with friends and family***
If you are ready to begin shedding weight and enjoying your holidays at the same time, please email me at wholenutritionpdx (at) gmail.com for your copy of the simple and very powerful Healthy Holiday Diet Plan. Here’s to your healthiest, stress-free holiday season and your hottest New Year’s body!
Hi! Hope you are having a relaxing Sunday so far. I have been a home body all weekend. I love staying inside with the fire on and playing Pandora while I cook. Yesterday I took advantage of my new phone’s video recorder and made a little video for you.
Here’s the smoothie recipe that I used:
Chocolate Coconut Cherry Protein Smoothie
Serves 1 post-workout athlete
1 scoop of your favorite protein powder
1 Tbls raw cacao powder
1/2 cup frozen cherries
1/2 of a frozen banana
1 cup vanilla coconut milk
A handful of ice
Stevia (or your favorite sweetener) to taste
Blend until well combined. You may need to add more coconut milk or ice depending on what smoothie consistency you like.
Today I’m going to make a pumpkin chocolate chip protein pancake for breakfast, clean up the house, put the finishing touches on the “2011 Healthy Holidays Diet Plan”and hopefully go get some frozen yogurt with Blake and Layla. We try to save her a bite if one of us gets vanilla flavored yogurt. We’ll see if I can refrain myself from eating every last drop of Blake’s and my fro-yo tonight! Last week, the shop that we went to had warm apple-pie filling to use as a topping. I was in heaven!
What are your favorite frozen yogurt toppings? I love fresh strawberries, blueberries, coconut and hot fudge sauce. Have a relaxing Sunday!
***Don’t forget to email me if you want to sign up for the “2011 Healthy Holidays Diet Plan.” It includes EVERYTHING you need to maintain or even lose weight between Thanksgiving and New Years. Shopping lists, portion sizes, recipes and more! Email wholenutritionpdx (at) gmail.com for instructions on how to purchase the diet plan***
I’m so excited to unvail something that I have spent the past few weeks working on: 2011 Healthy Holidays Diet Plan. I know how hard it can be to eat healthy and keep your weight in check during this time of the year. That is why I created this 5-week program for you. It leads you step by step, day by day from the week after Thanksgiving all the way up until New Year’s Eve. Don’t stress about not being about to fit into your fabulous New Year’s dress. I promise that this guide will help you to look and feel your best all season long.
The 2011 Healthy Holidays Diet Plan includes:
5 weeks worth of detailed meal plans (breakfast, lunch, dinner and two daily snacks)
5 shopping lists to help you know exactly what to buy on your weekly grocery shopping trip
Easy and quick recipes that save you time in the kitchen
Substitutions guide for making changes to the plan if necessary
Sweet treats that will satisfy your cravings without damaging your diet
***BONUS – Healthy Holiday Dessert Recipes to share at parties***
With all of the extra holiday prepping, socializing and shopping that happens throughout December, most of us don’t have the time or energy to prepare healthy meals for ourselves. This guide solves that problem and helps you to look your best throughout the entire holiday season.
By following the 2011 Healthy Holiday Diet Plan you will:
Eat smalls meals throughout the entire day, so your stomach will always be satisfied
Not cut out any major food groups – lean protein, complex carbs and healthy fats are all included
Get to indulge with weekly “treat meals” so you won’t feel deprived of your favorite foods
Have enough energy to exercise, work and finish your holiday to-do list
Have the will-power to not eat every holiday treat that is set in front of you. (There’s room for a few, just not every single one)
The 2011 Healthy Holiday Diet Plan details:
Cost: Regularly $30 or the reduced price of $20 if you “like” Whole Nutrition on Facebook
Includes: PDF guide of the Healthy Holiday Diet Plan
Over 30 pages of daily meal plans, weekly shopping lists, recipes, substitution guide and reduced-guilt holiday dessert recipes.
How to purchase the plan: Email me at wholenutritionpdx (at) gmail.com by Friday, November 25th. I will email you instructions and the guide will be sent to your email once payment is received. The first day of the diet plan is Monday, November 28th.
If you have any questions about the 2011 Healthy Holiday Diet Plan, please feel free to comment below or send me an email. I plan on following the plan throughout the holiday season. It’s amazing what five weeks of healthy eating will do to your body and spirit. With this plan, you’ll go into the new year feeling your best and looking amazing!
I’m so excited to get started on the plan! It will feel so good to have all my healthy meals prepped and ready to go by Monday the 28th, that I will enjoy a gluten-free Thanksgiving dinner without the slightest bit of guilt. Life’s about moderation and the 2011 Healthy Eating Diet Plan exemplifies that. Make this holiday season your best one yet!
Hi! Sorry that I haven’t posted in over a week. I have spent the majority of the past week unpacking and trying to overcome a little cold. My sister came to visit us and helped me organize my closet and bathroom. She was blessed with all of the organizing genetics between the two of us. I’m working on it though! I spent almost a whole day unpacking and organizing the kitchen so that it would be just right. An unorganized kitchen takes some of the fun out of cooking and baking.
I got one of the new iPhone’s for my birthday, so someone has been playing around with Instagram a little too much. Here are some of my favorite things from this past week:
Our first homemade dinner in our new house.
Layla all comfy cozy on the couch.
My sister, Blake and I went out for coffee Sunday morning at Sister's Coffee Company. Americano and espresso beans for the house.
I asked Blake what he wanted for his birthday dessert. He wanted chocolate chip cookies. No surprise there!
Driving into town to run some errands. Layla had to help drive - like always!
My at-home gym. "Newlyweds" is on the TV and I am so happy with this little set-up.
Zevia Root Beef Float that satisfied my sweet tooth.
I’ll try to take some photos of the beautiful scenery to share. It looks a lot different from where I grew up on the Oregon coast or even the Portland area. It’s more “high dessert” like over here. There isn’t as much greenery as the western part of the state, but it rains a lot less. I love it over here and already feel so at home.
Since I had a lot of free time while up in Alaska this past month, I thought about how I should structure this blog. When I started blogging (about two years ago) I just wanted to share my recipes, fitness and health ideas. Blogging eventually lead me back to school to study nutrition. I became so busy between work and studying, that I chose to take some time away from the blog. When I started blogging again, I felt an obligation to write a new post each day. Sometimes, this isn’t possible and I start to feel bad because I want to provide you with fresh, daily content.
When I gave myself permission to take a step back and not worry about posting new content, I felt a bit of relief. I also started to wonder if it was worth continuing the blog? When you write a blog and post your photos online, you are putting yourself out there. You are giving others a chance to judge or mock you. You are sharing parts of yourself or life that you could chose to hide away and protect from other people’s view. Parts of who you are become exposed for anyone to view. But, on the flip side, you can learn and share helpful information that could be useful to others. You might inspire someone to try something new or possibly bring a little joy and positivity to someone else’s day. If you stay true to who you are and post about what you love, I believe that the good will outweigh any possible negativity.
Since I have decided to continue blogging and sharing parts of my life with you, I am struggling with exactly what parts to share. I tend to be inspired and excited by many different things:
Cooking and baking
Exercise
Healthy lifestyle choices
Positive personal development
Spirituality
Graphic design and crafts
and so much more!
It’s hard to decide exactly what to focus on writing about, when I have so many interests. Should I focus on one genre or should I write about whatever comes to mind that day?
If you enjoy reading my blog and want to see more than just random, rambling posts like todays, please let me know what you enjoy reading about the most. I know that this is my blog and I can write about anything I want, but it’s helpful to know what you want to read about. Please leave a comment below of what you would like to see more of on the blog. Thank you!
I’m off to finish a very special project that I have been working on. I’ll be back tomorrow to share it with you. Hint: it involves the holidays and will help keep you away from the loads of cookies and candies that magically appear this time of the year.
Hi friends! I just wanted to do a quick check-in with you today. Blake and I are trying to figure out when we’ll be heading back to Oregon. We’re thinking Wednesday or Thursday? It all depends on how many more jobs he has up here and Alaska Airlines flight schedule. The flights with the lowest airline miles have ridiculous times. The one’s that we are looking at include overnight layovers in Seattle. We’d either have to sleep at the airport (hard to do with Layla) or rent a hotel room for a few hours. We’ll see how it all works out. I’ve learned not to worry or stress about these things because they’ll work out eventually.
I have been freezing my buns off up here! The other night on our way home from dinner, a thermostat read 5 degrees. I haven’t seen it above 20 degrees for the past week or so. Layla and I have been going for walks whenever it’s not snowing. I don’t think that I’ll take her for longer than 20 minutes anymore because her little paws were so cold after our long walk around the lake today. I bundled her up in a blankie afterwards and she’s sleeping peacefully now.
Sorry that I don’t have more exciting news or any health advice today. I’m just focusing on getting us ready to go: doing laundry, packing, cleaning the cabin, getting tickets booked, etc.
I’ll be back in a few days with a post about what I’ve learned during my stay up in Alaska.
Hi! Happy Friday! I’m itching to hit the gym and lift some weights when I get home. It’s been over a month since I’ve lifted weights and I miss that feeling of pumping iron. I enlisted the help of my friend, Gina “The Working Girl Trainer”, for advice on body weight exercises that I can do while on the road. Here are some of her suggestions for exercises to incorporate into your routine when you’re away from the gym. *Remember to always check with you doctor before starting a new exercise routine and if it hurts, don’t do it*
Do you have any favorite exercises that you do when you’re away from the gym? I like to tack on a “5 minute Ab” routine at the end of my workouts. My friend and group exercise class instructor, McKenzie, introduced me to this concept back in college. I position myself next to a clock and do a different ab exercise each minute for five minutes total. Example: 1 minute crunches, 1 minute bicycles, 1 minute extended leg lifts, 1 minute V-sit crunch & 1 minute plank.
I’m keeping my fingers crossed that the weather is nice enough for Blake’s helicopter flight back to Fairbanks today. He’s been in King Salmon and Cold Bay for the past week. It’s been snowing a lot here lately. The lake is completely frozen over and covered with snow. Here are some pics of Layla from our walk yesterday.
Lake is covered with snow
Those are only paw prints on the lake. I haven't seen any foot prints, so I'm not going to be the first to test it out!
Look at that cute little face dusted with snow!
She NEVER wants to come inside after our walks or playing in the snow. I practically have to drag her inside!
I’m off to do a HIT workout and take Layla for her walk.
I have thoroughly enjoyed my time up here in Alaska. I’m very thankful for this opportunity to spend time with Blake, explore this beautiful state and relax in such a peaceful setting.
I got to visit Chena Hot Springs
Fly to Lake Iliamna
Fly back to Fairbanks
and spend a lot of time here at Chena Marina.
We have about a week left up here and even though I’ll miss Alaska, I’m excited for Blake’s and my new adventure. We’re moving from the Portland, Oregon area over to central Oregon. We rented a cozy house in a very peaceful setting. I’m envisioning many nights at home by the fire curled up on the couch with Blake and Layla.
I tent to get excited about things pretty easily. I didn’t realize this trait until Blake told me that it was one of the things that he liked best about me. Here are some of the things that I’m excited about when we get back to Oregon:
Gluten-free baking. I have been experiencing gluten-free baking withdrawals up here! I made a few regular baked goods for Blake and his co-workers, but haven’t spent the extra money to buy the healthy, gluten-free baking ingredients that I use back at home. I can’t wait to bake some pumpkin muffins and ginger molasses cookies when we move into our new place!
Smoothies!!! There haven’t been blenders in any of the places that we’ve stayed. I didn’t realize how much I was addicted to my blender until I didn’t have access to one. I even tried mashing up a banana to add to my protein shake. Didn’t really cut it!
Free weights and working out in a gym. My workouts have been kinda fun lately: running around the lake, rubber bands for stregnth and indoor body-weight circuits. But, I’m itching to get in the gym and lift some real weights.
Friends and family coming to visit. I was extremely apprehensive about moving to central Oregon because I know what it’s like to live far away from family and friends. One of the main reasons why we moved back from Maui was because I missed everyone so much. My hope is that our friends and family will come stay with us often. I can cook some new dinner recipes for them and we can go explore all of the fun things that there are to do around Bend.
Meet new friends. I love making new friends and recognize how important is is to have quality “girl-time” in my weekly schedule. My goal is to find some active girlfriends who can share with me their favorite things to do and places to go. Hopefully they’ll be willing to be taste-testers for my gluten-free recipes because I won’t have my sister around for that anymore :(
Exploring the outdoors. Blake and I love to be outdoors and going new places. I especially like hiking, trail running and stand-up paddleboarding. There are tons of trails over in Central Oregon and plenty of beautiful scenery to enjoy. We might even try rock climbing once the weather gets nicer this Spring.
Have you been over near Bend, Oregon? Do you have any specific things you think I should try out once we move over there? Are there any new, fun things that you’d like to try out where you live?
I’m off to take Layla for her walk and finish some emails. Have a great day today!
Hi! How are you doing this morning? I’m happy and healthy up here in Fairbanks. I managed to run around the lake without falling on the ice yesterday. Layla ran with me the whole way. She loves going on runs, but only if I stop a million times for her to sniff random leaves.
I ventured out to Freddies last night because the roads were safe enough for me to drive on and I had a craving for something sweet. I purposefully did not buy any candy corn or sweets when I stocked up on groceries last time. My justification for indulging last night’s craving was that you needed a new low-calorie dessert recipe here on the blog. I stuck with the pumpkin theme that pops up everywhere this time of the year. Here is your single-serving (so you don’t over-indulge) pumpkin pudding.
Single Serving Pumpkin Pudding
serves 1 sweet tooth
1/4 cup vanilla goat yogurt (or whatever type of yogurt you prefer)
1/4 cup canned pumpkin
1/2 Tablespoon instant vanilla pudding mix (you can use the FF/SF, but it won’t taste as good)
Mix the yogurt, pumpkin and instant pudding together with a fork in a small dish or mug. Stir in the pumpkin pie spice. Gently fold in the Truwhip and add a drop on top for garnish. Sprinkle a dash of cinnamon and you have a 130 calorie treat for the night!
I couldn’t help but share this pic of Layla in her jammies. It’s too cold to leave her in the car for long, so I put these on before we left for the store.
Hi! Happy Saturday! Are you doing anything fun this weekend? I am laying low and planning what to bring to our new rental and what to leave in storage. I’m excited to get moved in and check everything out.
We were up by 6:15 this morning because Blake had to catch a flight to Anchorage and then fly with some co-workers over to King Salmon. He’ll be gone for a few days, so that means Layla and I have to keep ourselves entertained. After eating breakfast and pinning on my new Pinterest account, we went for our mid-morning walk. It was especially beautiful out today. I’ll share some photos from our walk around the lake:
The lake is totally frozen over now
Layla can walk on it, but I didn't want to fall through the ice!
"Mom, seriously. Enough with the photos!"
I love this cute cabin on the lake!
One of the signs that we pass on our walks.
Last pic of Layla. I can't help it - she's so darn cute!!!
Today I wanted to offer some tips on overcoming sugar addiction. As I continually transition to a healthier diet, there is one craving that sets in day after day: sugar! I love my sugar. Luckily, I have found that maple syrup and agave nectar settle much better with my system than refined sugar. However, I still would like to consume less sugar on a day to day basis. Last night, I was grocery shopping and had a major craving for candy corn. Even though I really, really wanted to some, I knew that I have absolutely no portion control when it comes to those corn syrup-sweetened candies. I had a flashback to Halloween 2008, when accidentally ate a whole bag in one sitting and then felt completely nauseous the rest of the night. So, I didn’t buy any candy corn last night. Accidental over-indulgence avoided!
Later on, I was flipping through some of my IIN (Institute of Integrative Nutrition) handouts and saw this one on sugar cravings. With Halloween and the holiday season right around the corner, I thought that we could all use a refresher course on how to work through our cravings for sugar.
Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.
Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.
Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.
Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.
Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!
Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.
Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.
Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.
Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
Do you have any tips that work for you on avoiding sugar? Just writing this post made me want something sweet. I put tip #3 into action and snacked on an organic green apple instead. It was delicious and satisfied my sugar craving. Mission accomplished!
Happy Friday! I hope your last day of the work week is going smoothly. I just finished my mug of hot cocoa. I like to heat up 8 ounces of unsweetened almond milk with 2 teaspoons of powdered cocoa and a packet of stevia. It is super cold up here right now. Last night, when we passed on of the thermostats in town, it read 20 degrees!
Yesterday, I mentioned that I wouldn’t have internet access for a few days. Well, I was very clever, and figured out the password for the internet access here in the cabin. Can you imagine being without internet access for an extended period of time? Neither can I – haha!
The water on the lake is starting to freeze over. Yesterday, Layla saw the ducks walking on the icy lake and she tried to walk out onto the lake, but the ice along the edge was so thin that she went right through it and into the water. Don’t worry, her front paws were the only part of her to get wet. It was funny to watch her reaction!
My “winter weather workouts” have dwindled since I slipped and fell on my hip a few days back. I now have a bruise the size of a cantaloupe on my hip and it hurts to do much besides walking. I did a rubber bands arm circuit today and am going to take Layla on a long walk around the lake. When it comes to exercising, I definitely go through phases. During the summer months, I enjoy a more intense routine of 5-6 workouts a week. During the fall and spring, I usually follow a 4-5 day schedule. And, during the middle of the winter, it dwindles down to 3-4 days a week. My goal this winter is to do 5 workouts a week with a mix of weights, cardio and yoga. I’ll need a little extra motivation when the days get shorter and colder, but I feel so much better when I stick to a more consistent workout schedule.
I’m pretty excited because the new rental that Blake and I will be living in has it’s own gym and free yoga classes. We’re moving over to the Central Oregon area and there are no 24-Hour Fitnesses over there. (We buy the 2-year memberships though Costco and still have a year’s worth left to use.)
Preview photo of where we'll be moving too
My favorite types of workouts are strength training circuits, running outside and taking group classes. I’m also looking forward to trying new outdoor winter activities like snowshoeing and cross-country skiing. We’ll also be closer to the mountian for skiing and snowboarding.
What are some of your favorite ways to get a workout? Would you rather be inside or outdoors?
I’m off to see if it’s warm enough for our daily walk around the lake. Have a fabulous Friday!!!
Today’s Quote: “Always be a first-rate version of yourself, instead of a second-rate version of somebody else.” – Judy Garland
*Video Bonus* Here’s a 5-Minute Ab workout that I did after my arm circuit today:
Hi! How is your day going so far? Everything is good up here in Alaska. Blake has a job based out of Fairbanks today and then he’s heading back to Dillingham for a few days. It’s been snowing and the roads have been really icy lately. I’m way too scared to drive when the roads are like this, so when he gets done flying tonight, we’re going to go to Fred Meyers and stock up on food and magazines so I don’t have to leave the cabin over the next few days.
Layla’s and my morning walks have gotten shorter and shorter. We are both too cold to go out in the below-freezing temperatures. She refused to even get out of bed for the first hour this morning. I hope that it’s warmer and not too rainy when we get back to Oregon.
Because of the snow and ice, Blake had to prepare his helicopter for this morning’s job last night. This meant that he had to melt the ice off of the blades and body of the helicopter. We heated up tap water and poured it over the blades. Then he took towels to dry the blades off and remove as much ice as possible from the rest of the helicopter.
Layla took this time as an opportunity to play in the snow with her pilot jacket on. We got the jacket for her when she was a lot smaller and now it has a bit of a “sausage” effect on her. She absolutely loves it up here!
When Blake leaves tonight or tomorrow, I won’t have any internet access and doubt that I’ll be driving to the internet cafe because of the icy roads. I’ll try to do a post as soon as I can, but if you don’t hear from me, don’t worry! I’m off to do a rubber band workout and work on some paperwork. I hope that you have a great day today!
Hi! I hope that your week is going smoothly. Sorry that I missed you yesterday. I was without internet and didn’t have a chance to go to the coffee shop. The wi-fi was so slow at the coffee shop on Monday that I actually had to go to McDonald’s to be able to upload photos for Monday’s post. I was impressed with my grilled southwest chicken salad that I ate while I was there. McDonald’s has stepped up their game in the healthier fast-food department.
Today I wanted to talk a little bit about what it means to be wealthy. Wikipedia defines wealth as:
“Wealth is the abundance of valuable resources or material possessions … The concept of wealth is of significance in all areas of economics, especially development economics, yet the meaning of wealth is context-dependent and there is no universally agreed upon definition.” - source.
My view of wealth is beginning to shift meanings. I understand that there is still a need to generate money in order to create a comfortable lifestyle, but what does true wealth mean to you? My first inclination was that being wealthy meant that you felt secure and happy with your life.
I spent some time thinking about what makes me feel secure and happy. I listed off things like spending quality time with Blake and Layla, cooking healthy dinners for my family and friends, going for long walks and having a warm and cozy place to live. As I reviewed my list, I recognized the fact that none of these items regarded material goods or required an extra high level of income. My list was centered around relationships, healthy activities and having a comfortable place to call home. It was in that moment that I was reminded of how full of wealth my life already is.
Take some time today to think about what “feeling wealthy” means to you. It could be feeling free, grateful or loved. Then write down things in your life that already make you feel this way. For example, “not having to depend on anyone, taking time to say grace before your meals or receiving lots of kisses from your dog when you come home each night.”
By focusing on and being thankful for what already brings us wealth in our lives, we will in turn attract more wealth to us.
Hi! I hope that you had a fun weekend! Blake had both Saturday and Sunday off, so we slept in, took Layla for lots of walks and practiced our shotgun skills. Well, Blake practiced and I tried it out for the first time.
Today I wanted to talk a little bit about what motivates us to lead a healthy lifestyle. We all know that we should try to be healthy, but it’s much easier to ignore the advice and indulge in more of our guilty pleasures than we’re willing to admit. There are some healthy activities that I love to do and naturally fit into my daily routine, while there are other practices that require constant reminders and motivation to accomplish.
Healthy traits that come naturally to me:
Working out about five times a week. I enjoy going for runs, lifting weights, taking group exercise classes and going on long walks with Layla.
Cooking healthy meals. It’s no secret that I love to cook and I feel so much better when I use healthy, gluten-free foods in my recipes.
Getting enough sleep. I was the girl who always fell asleep first at slumber parties. My body cannot function properly without 7-8 hours of sleep a night, so I’m pretty consistent with going to bed to get enough zzz’s.
Healthy traits that require more motivation:
Not reaching for dark chocolate, gluten-free cookies or coconut milk ice-cream after dinner. I have a major sweet tooth. Over the past year, I have calmed it down, but I still have to resist the nightly urge to eat a sweet treat after dinner.
Keeping my negative self-talk and anxiety under control. I have worked through 90% of my negative self-talk and anxious thought patterns by practicing positive thinking and focusing on the present moment.
Letting go of an “All or Nothing” approach. I get pretty fired up about ideas that I have, but sometimes when something isn’t going as planned, I give up on it entirely instead of accepting the set back and continuing in the positive direction.
None of us is perfect and has 100% control over every aspect of his or her life. I accept my positive and negative attributes because they are all part of what makes me, me. I continually strive to be the most positive, healthy version of myself and on some days, this takes a little more motivation than others.
What Helps Motivate Me to Live a Healthy Lifestyle:
Writing post-it notes to myself to workout first thing in the morning and sticking them on the bathroom mirror.
Rewarding myself with small treats when I achieve a mini goal. For example: a new fitness or cooking magazine when I stick to eating healthy meals all week or a relaxing epson salt bath after a grueling workout.
Creating fitness-goals for particular events. For example, I wanted to look my best in Laura’s wedding this summer, so about eights weeks before the wedding, I stepped up my workouts and was a little more strict with my healthy eating.
Lots of workouts and healthy meals
went into getting ready for this!
Writing down why I want to be healthy. It’s great to have a page in your journal or a piece of paper on your inspiration board stating the reasons why you want to be healthy. This way, if you’re feeling down or unmotivated, you can reference your list. Some of my reasons include: feeling my best, being a positive example to others, keeping my body healthy incase we choose to have children in the future and staying active to be able to do activities that I enjoy – like hiking and SUP.
Readers, what methods do you use to motivate yourself to lead a healthy lifestyle?
I’ll leave you with some photos of the snow that we woke up with this morning. I went for a beautiful run around the lake, but ended up slipping on some ice and falling on my hip. I also managed to drop my ipod in the snow and couldn’t find it for a few minutes. Maybe I’m not meant to run outdoors when it’s this snowy?
Good morning! How are you doing on this beautiful Friday? It’s been very cold up here in Fairbanks. It actually started snowing yesterday. Poor Blake had forgotten his gloves and hat back in the other helicopter and said that his fingers started showing signs of frostbite! Luckily, we found some gloves and hats back in the cabin last night.
Today I wanted to share a do-anywhere workout that I did the other day. I clipped it out of one of my Women’s Health magazines. It works all different parts of your body and had my heart rate up after completing one cycle.
Start with move 1 and do as many reps as you can in 60 seconds. Then do move 2 (the second part of the superset)—again, as many reps as you can do in 60 seconds. Move on to move 3 and continue this pattern until you’ve finished all eight moves. That’s one circuit. Rest for a minute or two (or challenge yourself by taking a shorter break), then repeat for a total of two or three circuits.
Move 1: Forward Lunge
Stand with your feet hip-width apart and your hands on your hips. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. That’s one rep.
Move 2: Squat Jump
Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat.
Move 3: Pushup
Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.
Move 4: Bend And Thrust
With your arms at your sides, stand with your feet hip-width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back so you’re in a pushup position with your back straight. Quickly reverse the motion to return to start. That’s one rep.
Move 5: Plie Squat
Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep.
Move 6: Jumping Jacks
Stand with your feet a few inches apart and your arms at your sides, then simultaneously raise your arms out to the sides and over your head, and jump your feet out so they are slightly more than shoulder-width apart. Without pausing, quickly reverse the movement. Repeat.
Move 7: T Stabilization
Start in a pushup position with your body in a straight line from your head to your heels. Keeping your arms straight and core engaged, shift your weight onto your left arm, rotate your torso to the right, and raise your right arm toward the ceiling so that your body forms a T; your right foot should now be on top of your left. Pause for three seconds, then return to the starting position and repeat on the other side. That’s one rep.
Move 8: Seated Rotation
Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating.
I’m off to take Layla for a walk, work on some business building materials, work out and go grocery shopping for dinner ingredients. What should I make tonight? I’m leaning towards salmon. If you’re going to buy salmon anywhere, Alaska is the place for it!
Hi! What did you think about yesterday’s post about generating more wealth in your life? I have been letting go of the fear that I’ve been holding onto regarding money and learning view my life and wealth from a place of love and abundance.
Today’s post will be short and sweet. I wanted to talk a little bit about the power of positive thinking. Your thoughts and beliefs create your life experiences. You hold far more power in creating the life of your dreams, than you probably realize.
Your assignment for today is to stop any negative thought that may cross your mind and replace it with a positive one. Examples:
Replace, “I don’t have any time to make a healthy dinner” with, “I have a lot of time to make a healthy dinner.”
Replace, “My stomach looks too fat in this outfit” with, “My stomach looks tiny in this outfit.”
Replace, “I will never have enough money to travel to Europe” with, “I will soon have enough money to travel to Europe.”
It’s important to rephrase each negative thought into a positive one because the way you think about your life shapes how your life plays out. Continue this exercise all day today and work to make it a habit.
Here of some photos from Layla’s and my walk last night. The days are getting shorter and the air is much cooler up here in Alaska.
Today’s Quote: “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
Hi! Sorry I’m a little late posting today. The wi-fi that I had been using in the pilot cabin suddenly stopped working, so I’m joining you from Alaska Coffee Roasters. They roast their own coffee beans and provide free wi-fi here at their popular coffee house in Fairbanks.
Last night, I listened to one of my favorite podcasts, “Everything is Energy” hosted by Kristin and David Morelli. They are married, millionaire intuitives who promote the idea that everything in our life is made up of energy and that we have the power to change our life experiences by changing our energy. Their weekly show (that is currently off-air, but you can download the episodes on iTunes) features inspiring guests ranging from medical intuitives to spiritual leaders to best-selling authors.
The podcast that I listened to last night talked about money and fundraising. Their guest, “The Soul of Money” author, Lynne Twist, shared advice regarding money and fundraising for charitable organizations. She has been raising money to give to charities since she was five years old and has a great deal of knowledge about how we can create more wealth in our own life and generate more wealth to give to others. I want to share three of her valuable tips on creating an abundance of wealth.
Releasing fear
We as a culture need to reallocate the wealth of the world away from fear and towards love. Most money is spent on materialistic goods, depletion of our natural resources and violence. We spend our money on material goods because we fear that we don’t look good enough to others or we don’t feel good enough about ourselves. We spend money on consuming an enormous amount of oil and do not consider the consequences of how this affects our planet for the years to come. We fear our safety and therefore spend money on personal weapons and wars. All of these purchases are made out of fear.
What we need to do is release this fear, trust that the Universe will support us and reallocate our wealth in the spirit of love. By shifting our energy towards supporting love, the health and wellbeing of the human race, animals and the earth, we are creating a positive flow of energy and abundance.
Clearing unconscious beliefs of lack
A current pandemic in our modern psyche is that of scarcity. The idea that there is not enough wealth to be shared with everyone exists in our mind, and is not a reality. It is the product of our consumer culture. If you believe that there will never be enough wealth for yourself and you fear living below the poverty line, that belief will become a reality. If you change your mindset and focus on the abundance of wealth and resources that the world provides and focus on sufficiency, this idea will come into existence.
Lynne shared that, “if you let go of trying to get more of what you don’t really need, it frees up oceans of energy to make a difference with what you already have.” This mindset will help stabilize your thought pattern and bring you a peace of mind. Recognize what you already have and be grateful for it. Let go of any unconscious belief of lack that you may be holding onto.
Live a life of passion, fulfillment and financial freedom
You only have one life to live on this planet. You should spend your precious time doing what you love. By discovering your passion in life and doing it, the amount of love and fulfillment will override any feelings of lack or doubt that you may be holding on to. By stepping into a place of love and living your dream life, financial wealth will come to you. The important lesson is to not worry about the money, but focus on doing what you love.
I’m not saying that you should quit your job, move to Spain to study Spanish dancing and assume that you will become a millionaire. However, if you continue to make enough money to cover your basic living expenses and dedicate your free time to pursuing your passion, you will eventually generate wealth doing what you love.
These tips provide the perfect starting point for creating more abundance in your life. How can you shift your financial mindset out of fear and into love? How can you let go of unconscious beliefs surrounding lack and scarcity? What can you do to start adding more personal fulfillment into your everyday life?
I encourage you to visit Lynne’s website, soulofmoney.org as well as Kristin and Davids’s everythingisenergy.com. Have a wonderful day today and I’ll see you tomorrow!
Much love,
Kilee
I doubt Layla ever worries about money. All she cares about is food, getting plenty of attention and sleeping!
Today’s Quote: “What you appreciate, appreciates.”
Good morning! How is your week going so far? Mine has been nice and relaxing. Layla and I went for our walk, I worked on my lap top most of the day, did my workout and cooked dinner. My time spent up here in Alaska has been the perfect opportunity to work on my personal growth and focus on how I can create my best life. Helping others learn to feel good about themselves and inspiring them to live their best life are two aspects of my consulting business that I make me proud of the work that I do.
From now on, Tuesday’s posts will feature all sorts of info related to healthy foods, recipes and nutrition. Since I’ve been having a serious baking withdrawal l want to share my super-healthy, gluten-free, no-sugar-added cookies that I made a few weeks back.
Quinoa Chocolate Cranberry Cookies
1/2 cup Ancient Harvest quinoa flakes
1 scoop Sun Warrior vanilla brown rice protein powder
1 Tablespoon ground flax seed
1 teaspoon cinnamon
2 packets of stevia (I use Trader Joe’s brand)
pinch of sea salt
1/4 cup cage-free egg whites
1 Tablespoon almond butter (I used raw, unsalted creamy)
1/4 teaspoon vanilla
1/2 square of Baker’s chocolate ( I used the semi-sweet, but use whatever kind you prefer)
2 Tablespoons dried cranberries
Preheat your oven to 350° Fahrenheit. Line a baking sheet with parchment paper. In a small bowl, whisk the egg whites, almond butter and vanilla. Set aside. In a medium bowl, stir the quinoa flakes, protein powder, ground flax seed, cinnamon, stevia and sea salt until well combined. Add the wet ingredients to the dry ingredients and stir until the liquid is absorbed. The dough will be slightly crumbly. Chop the chocolate square and dried cranberries. Add them to the cookie dough. Drop by tablespoonfuls onto the prepared baking sheet. Bake for 6 minutes. Allow the cookies to cool on the baking sheet before eating.
* I calculated the calorie count for these cookies and it came to roughly 50 cal/cookie!*
I’m warning you though; if you are craving a Nestle Tollhouse cookie, these are not going to satisfy your craving. However, if you are following a reduced calorie diet and need a sweet, healthy treat, these should fill the void.
My mom’s friend shared an innovative recipe blog with me that has me drooling at my computer screen. Check out http://gojee.com. They have a cool feature where you type an ingredient that you have on hand and they’ll show you multiple recipes that call for that ingredient. I haven’t tried any of their recipes yet, but they all look amazing!
Let me know if you try out these low-calorie cookies or visit the gojee.com website. Have a great day!
Good morning! I hope that you are having a great day so far. It has been absolutely beautiful up here in Alaska the past few days. I want to create a more structured approach to how I post here on the blog and this morning’s post is my first “Goal Setting” Monday post.
As you may have already noticed, I’m a big supporter of setting goals for yourself. There is a strong link between following through with your intentions and being confident in yourself. Think about how you felt when you gave up on something you were working on. Negative self-talk probably started to play in your head and you might have felt like a failure. Now consider how you felt when you kept a promise that you made to yourself and achieved a goal that you set. Did you feel happy and proud of your dedication and hard work?
Goals need to be meaningful and authentic to your true self or else you won’t be as motivated to achieve them. Does your true self really want to own a Corvette, or do you simply think that other people will like you better if you drive one? In order for you to really get excited about and dedicate yourself to your goals, they need to come from your heart – your authentic self.
Today’s exercise is about focusing on what you really want in life. Take out your journal or notebook and write down 5-10 things that you want to accomplish within your lifetime. They can be as simple as owning a dog to as extravagant as sailing around the world in a sailboat. Whatever you heart desires, write it down. The trick is to let your authentic self tell you what it wants to accomplish, not what you think “sounds good” to others.
I took some time last night after dinner to write out ten things that I wanted to do in my lifetime. Here are three examples from my list:
1. Travel to Australia, New Zealand, Europe, Scandinavia, the Mediterranean and Asia.
2. Help other women improve their self-confidence and live their best life.
3. Stand-up paddleboard on a regular basis.
These are all things that excite and inspire me. The next step is to write out a mini-action plan for each of your goals. Some goals can be accomplished within a few months, while others might not be doable until years from now. The key is to write down how and when you will start working towards your goals.
My example:
1. Travel to Australia, New Zealand, Europe, Scandinavia, the Mediterranean and Asia.
Blake and I have already decided that our first international trip together will be to Australia and New Zealand. We have watched many documentaries featuring these countries and researched attractions that we’d like to visit.
My first step is to research how much a trip to Australia and New Zealand will cost. I’ll look at different airfare providers, find out if a cruise ship or rental car would be the best way to see all of the sights that we want to see, ask my cousin and his girl friend (who will be living near Perth for the next year) when is the best time to visit them, create an estimated vacation budget for a 2-week stay with airfare for Blake and I and finally, figure out where Layla would stay while we’re gone.
Next, Blake and I need to sit down and go over the financial aspect. Do we already have enough saved up for the trip? If not, how much money will we need to put aside each month to cover our expenses for the trip?
Finally, when we have made all of our decisions and saved up enough money for the trip, it will be time to book our flight and make travel arrangements.
Whew! That was a lot of planning, but it will all be worth it when we’re in the Outback on an Australian safari.
2. Help other women improve their self-confidence and live their best life.
This is something that I can do here on the blog by sharing ways that I’ve improved my self-confidence and created my best life. I can encourage others to find what makes them happy and feel good about them self.
I can also volunteer with adolescents and encourage them to discover their passion at a young age and commit to doing it. I can volunteer my time to help women who have experienced abuse and help them rebuild their self-confidence and start living their best life.
I can work with women who feel hopeless about where their life is headed and show them that they have the power to create their own destiny.
What I now see, is that there are numerous ways that I can help other women improve their self-confidence and live their best life.
3. Stand-Up Paddleboard on a regular basis.
I started stand-up paddleboarding (SUP) about a month or two before we moved from Maui. Since then, I’ve been dying to go more often. We live in Portland, OR and I’m ashamed to say that I haven’t gone SUP anywhere around here.
My options are to:
Wait until next summer and go somewhere around Portland or drive to Hood River for an afternoon.
I could move to Bend, where SUP is very popular, and go all summer long.
I could move back to Maui and go SUP year-round.
I could move to Southern California or Mexico and go SUP year-round.
I should point out that I’m a sun & bikini type of SUP-boarder. Sorry, but if I have to put on a wetsuit, it’s not as much fun!
I hope that you found my examples helpful and inspiring. It’s important not to get so focused on completing your goals that you miss out on all the other fun things in life. We need to strive to keep a balance between what we want to accomplish and being open to the other amazing adventures that the Universe has in store for us.
Now it’s your turn! Take out your journal or notebook and ask yourself what you really want to do during your precious time here on earth.
Be sure to tune into Oprah’s Life Class on OWN tonight and check out the live webcast with Mastin Kipp (founder of onedailylove.com) afterwards on oprah.com at 6pm Pacific, 8pm Central & 9pm Eastern.
Hi! How has your weekend been? Mine has been great. Since you last saw me, Blake and I flew the helicopter to Dillingham.
We were treated to salmon, salad, wild rice and asparagus the night that we flew in.
I stayed there for two nights and hung out with Blake and three biologists when they weren’t out in the field working.
During the day I cleaned the cabin, did laundry, went for a run, grocery shopped at the two grocery stores (you know you’ve been in rural Alaska too long when you’re impressed that a town has TWO grocery stores!) made dinner and cupcakes.
The Scottish biologist called them “fairy cakes.” Isn’t that a cute name for them?
To give you an idea of how expensive groceries are here, let me list the some of the items that we picked up in Dillingham:
Silk Almond Milk: $9.99
16 oz. tub of salsa: $4.99
Honey Chex Mix: $7.99
Box of Funfetti Cake Mix: $4.49
Fuji Apples: $2.99/lbs
Coming from Oregon, these prices were outrageous!
I flew out of Dillingham and into Anchorage Friday morning on Pen Air. The plane was so loud that they gave out complimentary ear plugs! I have never experienced such a loud commercial plane before. Once I landed in Anchorage, I enjoyed having cell phone and wi-fi service until my next flight to Fairbanks.
When I flew into Fairbanks, I picked up Layla from the kennel, bought some groceries and had a nice, relaxing Friday night. Layla has been catching up on some much-needed sleep!
Saturday morning, I took Layla for a walk around the lake, enjoyed my extra-strong cup of coffee and did an outdoor workout.
Since I don’t have access to a gym or free weights (and Blake has his rubber bands with him) I had to get creative with my workout. I found these old rubber tires next to the lake and incorporated them into my workout. Here’s what I did:
30 minute run with Layla – This wasn’t too strenuous since she stops to sniff something every minute or two!
Body weight circuit (3 sets x 12 reps per exercise)
Working out is a little more fun when you have such beautiful scenery to look at!
I have been having tons of relax time with while Blake finished up his job in Dillingham. This has been the perfect time to read some inspiring books on my Kindle, write in my journal (this is a new practice for me,) spend time with Layla and plan some new blog posts. It’s going to be a great week here on the blog!
I’ll be back tomorrow with some tips that I’ve learned about goal-setting. Have a great Sunday!!!
Today’s Quote: “The state of your life is nothing more than a reflection of your state of mind.”
- Dr. Wayne W. Dyer
Something To Do: Sign-up for Oprah’s Lifeclass on OWN’s website. On of my favorites, Mastin Kipp of thedailylove.com will be online Monday 10/10 at 6pm Pacific for a webcast discussion on Ego.
Hi! I’m excited to debut my new video post. I’ve never recorded myself for the blog before, so please excuse any lack of video quality. I promise that I’ll work to improve future videos.
Your assignment today is to take some time to think about what you love doing. It could be as simple as walking down to the coffee shop on Sunday mornings and enjoying your americano while reading the newspaper or as elaborate as planning a five course dinner party for a dozen of your closest friends. Write down a list of activities that bring you joy and happiness in your journal or notebook. The next part of your assignment is to schedule some time to do one of these activities within the next seven days. Open up your planner and write down when you are going to devote some time to doing what you love.
Here is my list that I wrote out today:
For my assignment, I plan to read magazines by buying two new magazines when I go to the grocery store in Fairbanks. If I can find a Barnes and Noble, I’ll sit and read tons of magazines and maybe choose just one to purchase.
It’s that simple! You deserve to take some time devoted to doing whatever makes you happy. Please let me know what you plan on doing and when you’re going to do it.
Take care,
Kilee
Today’s Quote: “Self-love is the source of all our other loves.”
Hi! I’m sharing a recipe that I frequently make for lunch or a filling afternoon snack. It’s naturally gluten-free and tastes refreshing thanks to the lime juice.
Cilantro Lime Chicken Wrap
2 whole collard green leaves with the tough part of the stems removed
3 1/2 ounces grilled chicken breast (I like to season mine with Caribbean Mrs. Dash seasoning)
1/4 cup shredded carrots
6 grape tomatoes, sliced in half
1/4 avocado, sliced
1/4 cup fresh cilantro leaves
2 fresh lime wedges
pinch of sea salt, optional
Divide all of your wrap fillings between the two collard green leaves. Squeeze the limes over the fillings. Sprinkle with sea salt if desired. Wrap up like a burrito and dig in!
This is a quick and simple recipe once you have prepped all of your ingredients. You can even double the recipe when prepping your ingredients and leave them in the refrigerator for a super-quick lunch the following day.
What are some of your favorite lunchtime wrap combinations? I love turkey breast with chevre & cranberry sauce as well as hummus with shredded carrots and Sriracha sauce.
Have a great day!
Today’s Quote: “You must love yourself before you love another. By accepting yourself and fully being what you are, your simple presence can make others happy.”
I have been reluctant to post anything lately because all of the photos that I took on our four-hour helicopter flight from Fairbanks to Lake Iliamna are on Blake’s super-fancy camera and I can’t get them to upload to my laptop. As soon as I do, I’ll post some of the breathtaking photos from our flight.
We have been staying at a lodge on Lake Iliamna for the past five nights. Because we didn’t know what our accommodations would be like or how Layla would do for that long of a helicopter flight, we booked her a stay at a kennel in Fairbanks.
Our little trouble-maker is right where she belongs - behind bars!
They even have a “Muttesorie” school for her to go to during the day. We called and checked on her and they said that she was having a blast playing with the other dogs and behaving like a good girl. I’m not sure if I believe them about her good behavior, but feel relieved about her excellent report.
Today I wanted to talk about a lesson that I learned during our first few days here.
We were picked up at the airport by one of Blake’s co-workers and driven to the “lodge” where we’d be staying. I was expecting a resort-like place with a lobby, restaurant and lounge and hot tub because that is the only type of “lodge” that I have been to. However, we pulled up to a large, house-looking building that had antlers hanging from the front. As we walked through the narrow hallway and to our room, I quickly decided that I was not going to like it here because A) it had not been remodeled for at least 25 years, B) it lacked a fancy restaurant and spa and C) it felt like the set of a horror film.
Me, being a brat because I was freezing cold and judgmental.
I whispered my disappointment in our accommodations to Blake who told me to relax and appreciate this new experience. As we headed upstairs and sat down for our late dinner of salad, sauteed vegetables, sausage and pasta, I became anxious because I assumed there would be little to no gluten-free food choices. I explained to the lodge owner that I wasn’t trying to be impolite by not eating the pasta, but that I was gluten-intolerant. He asked me to explain what that meant and would try to accommodate my dietary restriction.
The "game room"
He then proudly showed us the “game room” that displayed at least 20 different types of mounted animals from a famous hunter’s personal collection. By that time, I was grossed out by the dead animals, old decor and amount of sausage that I had just consumed. I decided that I was going to have to suffer through a week with slow Internet, being by myself in a creepy place and being isolated from any modern-day town. (The village is about a mile away and consists of a trading post.)
Blake’s food and lodging is covered by the company he works for, but he is paying $150/day to cover my food and lodging. I told him that he was being “ripped-off” for paying that much given the condition of this place and the few gluten-free food choices that I had. His response was that he “wasn’t paying for some grand hotel for me, he was paying for me to be with him.” Hmm… I hadn’t thought about it that way. I was too busy complaining about everything that wasn’t “perfect” that I forgot to be grateful for the fact that we were together and Blake was willing to shell out some serious cash for me to be able to stay with him. Right then, I started to become embarrassed of my childish behavior.
The next day, I went for a long walk around the lake and spent some time reading books and magazines. I started to feel relaxed and comfortable. The lodge owner was kind enough to make me a chicken and vegetable soup from scratch along with a salad as my lunchtime meal. He asked what kinds of gluten-free foods that he could prepare for me. He then built me a fire in the “game room” and encouraged me to watch the T.V. and relax by the fire.
While on my run that evening, I was blown away by how judgemental I had been. Within 30 seconds of arriving at the lodge, I decided that I didn’t like it and thought that it was creepy. I’m embarrassed by my snap judgements. The lesson that I learned that day is, You don’t have to actually like something, but do not be so quick to place judgement on it. I don’t particularly enjoy where we are staying, but I should not have judged it the way that I did on our first night here.
Posing along the river in my new pink Carhartt jacket
Me falling down the super-steep trail that led to the river below.
I have so much to be grateful for at this moment; Blake and I get to spend time together while he’s not working, I have all day to do what I want to do, I’m healthy and able to go for runs and do outdoor workouts, I have plenty of clothes to keep me warm, Layla is being well taken care of, etc.
Readers, please learn from my mistake. Do not be so quick to judge someone, something, someplace. It’s alright if you eventually decide that you don’t care for it, but give it a chance.
Today’s quote was featured by Mastin on thedailylove.com this morning,
“If you judge people, you have no time to love them.”
- Mother Teresa, was a modern day Saint and Catholic Nun.
I forgot to mention that there was a mouse in our room too! Of course, Blake was not phased by this, but I was horrified. The lodge owner offered for us to move rooms and that he would catch the mouse. Blake refused and eventually him and the lodge owner chased the mouse into another room and set out a trap for him.
It turns out that the left-over food that we had thrown in our trash was too appealing to the little mouse. So basically, Blake and I created our own problem, then freaked out over it and then it was solved. So many life lessons being learned on this trip!
Have a great day and I hope that you enjoy some of the photos that I’m sharing with you from our adventures up here!
Hello from Alaska! After a whirlwind experience of packing up our townhouse, moving our belongings into storage with the help of family, running last minute errands and flying from PDX to Fairbanks, Alaska with Layla in tow, I am finally with Blake!
If anyone has gone months without seeing their significant other, you know how at peace you feel when the two of you are reunited. Blake was so excited to have both of “his girls” with him again and I was relieved that we actually survived the drive from Fairbanks to Chena Hot Springs. Apparently, there are plenty of moose encounters on the highways up here.
The night that I flew into town, Blake was finishing up a job near Chena Hot Springs was staying at Chena Hot Springs Resort. We were lucky enough to stay an extra night at the resort and have a whole day of rest and relaxation before heading back to Fairbanks. Layla loved running up and down the runway:
My favorite part of our stay was wading around in the natural hot springs. The last night that we were there, Blake and I shared a delicious steamed clam and crab dinner and then took a dip in the hot springs. They were the perfect temperature and it was neat how you could feel the hotter parts of the mineral water where they emerged from the ground.
This photograph was taken during the day. It's really pretty and lit up with colored lights in the evening.
We didn’t get a chance to tour their world-famous ice museum. We had to depart before their first tour was taking place.
So far I haven’t had too hard of a time finding gluten-free dining options. As long as I’m able to explain to waiters that I have a gluten-intolerance and need my food to be free from flour and soy sauce, I’m good to go. I also packed a ton of gluten-free protein bars, apples and bananas, so I can always eat those if we’re somewhere without gluten-free options.
I’m going to be traveling around for the next month. Some areas have Internet while others do not. I’ll be posting whenever I have service. So long for now,
Kilee
Today’s Quote: “The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”
Good morning everyone! I have been wanting to share this exciting news with you for a while now, but thought that it would be best to wait until it was 100% for sure happening. I am leaving on Monday to go travel and work with Blake in Alaska for about a month. As you may have noticed, Blake has been gone since May. He is a helicopter pilot and works up in Alaska during the summer time. He was supposed to be home by the end of September, but got scheduled to work through the end of October. We had already given our 30-day notice to move out of the townhouse that we rent and didn’t want for me to have to find a new place to rent and move all of our stuff into a new rental. So, we decided to make October into an “Alaskan Adventure.”
Look who I have waiting for me up in Fairbanks!
I gave my 2-week notice at the health center where I work, packed up our belongings and am moving them into storage tomorrow. This coming Monday, Layla and I are flying up to Fairbanks to be with Blake. I’m super excited about this coming month. Blake’s job allows him to work all over the state of Alaska. He has a few different jobs booked in beautiful locations and I fell very blessed to get to experience a slice of Alaska. Where will we go once we’re back in the lower 48? I don’t know yet! I believe that it will all work out the way that it’s meant to. Therefore, I’m not worried about it.
What does this mean for the blog? It means that I will probably be posting more :) It also means that my content will likely be focused around photos from where we are traveling and lessons that I learn along the way. I have already learned so much over the past year and can’t wait to see what’s in store for me learn next!
I’m creating a 21-day challenge for us to do together. More details will be posted in the coming week. Don’t forget to “like” Whole Nutrition on Facebook and “follow” us on Twitter.
Today’s Quote: “Training yourself to live in the present – without regretting the past or fearing the future – is a recipe for a happy life.”
Hi! I hope that you are having a lovely day so far :) I was able to sneak in a long walk with Layla this morning and one of my favorite workout DVDs, Tone It Up’s Tone & Sculpt. I blended up a cherry lime whey protein smoothie afterwards. It was super refreshing!
I wanted to share one of my favorite lunch recipes with you today. I like to bake a batch of the falafels on Sunday and use them throughout the week.
Baked Gluten-Free Falafel Wrap
1 large collard green leaf, tough part of the stem removed
Place the falafels, cucumber and tomatoes on your collard green leaf. Drizzle with balsamic vinegar. Wrap the leaf up like a burrito and enjoy!
Baked Falafels
Makes about 24 falafels
1 cup cooked quinoa (I like to cook mine in chicken broth or add sea salt to the cooking water)
1 (15 ounce) can garbanzo beans, drained and rinsed
1/2 cup frozen spinach, thawed
2 Tablespoons nutritional yeast
1 Tablespoon extra-virgin olive oil
1 Tablespoon ground flaxseed
1 teaspoon Greek or Italian seasoning
1/4 teaspoon fresh lemon zest, optional
Sea salt and ground pepper to taste
Preheat the oven to 400° Fahrenheit. Spray a baking sheet with olive oil cooking spray. In a food processor or Magic Bullet, pulse the garbanzo beans until mostly pureed with a few solid bean pieces remaining.
Transfer the beans to a large mixing bowl. Combine the remaining ingredients in your food processor or Magic Bullet and puree until all of the ingredients are fully blended.
Add the remaining ingredients to your mixing bowl. Using your hands or a spatula, mix the dough until it is completely combined. Roll tablespoon amounts of dough into balls and place them on the baking sheet.
Spray the tops of the falafels with olive oil cooking spray. Bake in the oven for 20 minutes. Flip each of the falafels over and bake an additional 10-15 minutes, until they are golden brown.
Allow them to cool on the baking sheet. Transfer them to a food storage container and refrigerate until ready to use. They will keep in the refrigerator for up to three days or fin the freezer for up to three months.
These are a healthy alternative to the falafels that you can buy from street vendors or at Greek restaurants. Let me know if you make one! I’m off to get ready for my extra fun day today. Take care,
Kilee
Today’s Quote: “Everything comes to us that belongs to us if we create the capacity to receive it.”
Hi! I hope that you are having a fabulous day so far! I wanted to share some inspiring lessons that I’ve learned from stand up paddleboarding (SUP) over the past few years.
Suzie was recently featured in the July issue of Self magazine.
I was introduced to SUP by the lovely, Suzie Coney, of Suzie Trains Maui. She was my trainer when I lived on Maui and she taught free women’s SUP workshops on the weekends. All that you had to do was bring your board and paddle and she would instruct us on proper warm-up exercises and SUP techniques. I gained some major confidence and camaraderie with the other women out there on the water. I want to thank Suzie for introducing me to such an exciting and invigorating sport!
Life Lessons I’ve learned from Stand Up Paddleboarding
This is true at every point in your life. We are constantly “falling off our board,” whether it’s not getting the job we applied for, being dumped by our significant other or eating a bag of Oreos after we swore off of junk food. What’s important is that we pick ourselves up and get back on our “board.”
When I first started SUP, I was in the water half of the time that I was out there. Instead of calling it quits and swimming back to shore, I pulled myself out of the water and back onto my board. I continued to work on my balance and learn the best ways to maneuver my board in the choppy waters. The last time that I went SUP on my trip to Maui, I went out for about 30 minutes without falling once!
I know that we all have times when we’re feeling down or have gotten off track. My best advice is to stick with our goal, get back up, and keep working towards it. Our hard work will pay off!
2. Keep your eyes ahead, not beneath you
This one is especially important, both when your on the water and in life, when your striving towards large goals. I realized that when I looked at the ocean beneath my board, I was more likely to be wobbly and lose my balance than when I focused on a point in the distance. I liken this to staying focused on your overall life goals instead of worrying about the issues that arise on a daily basis. There will always be little problems that come up along the way, but if we work through them, everything will all work out.
Next time you find yourself panicked about a current “crisis” remind yourself that “this too shall pass” and that you will eventually achieve your goal.
This is one that I am constantly working on! When you are out in the choppy ocean waters, your board is continually bobbing up and down with the waves of the ocean. If your legs are locked straight, you are more likely to get tossed off your board. However, if you slightly bend your legs and allow the board to rock beneath you with ease, you are less likely lose your balance.
In life, it is easy to get caught up in the day to day drama, but if you roll with the punches and don’t worry too much about the little things, it will all work out.
There you go. These are my life lessons learned through my experience with stand up paddleboarding. Readers, I have 2 challenges for you: apply one of these lessons to your week this week and if you have the opportunity to try SUP, do it!
Have a great day today!
Much love,
Kilee
Today’s Quote: “When we learn to trust the Universe, we shall be happy, prosperous and well.”
Hi! I’m excited to share a new recipe with you. My dear friend, McKenzie (who also eats gluten-free) came over for dinner, wine and girl talk the other night. I wanted to treat her to a decadent gluten-free meal. I had been dying to try some of the gluten-free Pappardelles pasta that my co-worker had given me for my birthday. This dish is perfect when you’re craving pasta and want a delicious, but not overly-rich creamy pasta. I used lots of fresh vegetables, but feel free to substitute them for vegetables that you have on hand or even toss in some grilled chicken slices or sauteed shrimp. We started out with some honey mustard spinach salad that McKenzie had brought over.
Gluten-Free Pasta Primavera
Serves 4
1 lb. Pappardelle’s Della Terra Trumpet Trio Pasta (or another gluten-free pasta)
2 Tablespoons extra-virgin olive oil
3-4 cups fresh vegetables cut into 1″ pieces (I used onion, bella mushrooms, broccoli, grape tomatoes & asparagus)
4 cloves of garlic, thinly sliced
1 teaspoon Italian seasoning
1 tablespoon organic salted butter
5 oz. log of herbed chèvre
1 cup shredded Pecorino Romano
Sea salt & pepper to taste
Directions:
Preheat your oven to 425°F. In a large bowl, toss your vegetables with the olive oil, seasoning and garlic. Line a baking pan with foil and spread your vegetables in the pan. Bake for 20 minutes, stirring the vegetables once. Once the vegetables are done, set them aside.
While your vegetables are cooking, bring a large pot of salted water to a boil. Add your pasta. Cook the pasta according to the directions on the box. Drain your pasta. Melt the butter in the pasta pot. Add the chèvre and Pecorino Romano. Stir the sauce until the cheeses have melted. Add the pasta and vegetables to the pot. Stir until combined. Add sea salt and pepper to taste. Serve with additional Pecorino Romano. Enjoy with a glass of wine (if you are 21 or older) and the company of good friends and family.
I’m off to bed for the night. Let me know if you try out this pasta dish. I promise that it won’t disappoint!
Today’s Quote: “Whatever results you’re getting, be they rich or poor, good or bad, positive or negative, always remember that your outer world is simply a reflection of your inner world. If things aren’t going well in your outer life, it’s because things aren’t going well in your inner life. It’s that simple.”
Aloha! I’m back from the islands. My sister and I stayed with our friend who lives in Paia for 4 nights this past weekend. We had so much fun hanging out and catching up with our friends back on Maui. Highlights of our trip included:
Beach days: Sugar Cove, Shark Pit and Kamole 1
Pregnancy Yoga Class
Dinner at Milagros
Gelato from One Gelato (Lilikoi & Coconut taste amazing together)
Having Lilikoi for breakfast every morning
Listening to my “Everything is Energy” podcasts on my morning walks
Warm weather (75-85 the whole time we were there)
My new floppy beach hat
Nightly barbecues
Last morning latte at Cafe Des Amis
It was a super fun! I feel very fortunate to have spent time with my friends and relax on the island for awhile. I’ll be back with some lessons and a new recipe. Take care,
Kilee
Today’s quote: “We must always change, renew, rejuvenate ourselves; otherwise we harden”
Hi everyone! I just wanted to write a quick post to say that I’m leaving to visit my friend on Maui until Monday. I’m not bringing my laptop with me (gasp!) and will try to check me email while I’m there. Have a great rest of the week and I’ll be back blogging on Tuesday or Wednesday. Take care & keep up your healthy habbits! Love,
Kilee
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Good morning everyone! Are you enjoying your long weekend? I sure am. Yesterday was a very good “Kilee” day. I took Layla on her morning walk, had my carrot cake protein pancake and coffee while working on the computer.
Check out that cute mug. I got it for Blake because it reminded me of Alaska and Layla. (Sometimes she resembles a bear!)
Then I went to Costco to pick up my toiletries. I find that Costco has the best deal on all of my “necessities” – Cetaphil, Secret Clinical Strength (this is seriously the only deoderant that works for me. I’ve tried all the “natural ones” and they just don’t cut it) Venus disposable razors and pretty pink lip gloss. The only downside to shopping at Costco – opening up their ridiculous cardboard and plastic packaging. I even bought a set of heavy duty scissors yesterday because we didn’t have any at the house.
After my little venture to Costco, I went on an amazing run at a park near our home.
Once I was home, I inhaled an extra large chicken and romaine salad, then picked up the house and finally busted out this Tone It Up workout.
I am rather cheap when it comes to buying most everyday items. I have learned that you should not buy the least expensive exercise ball because it will end up deflating easily and the foot pump that comes with it barely pumps any air when used. With that being said, when this one goes ka-put, I will be buying one that costs more than $9.99!
I went tanning to make up for my lack of being in the sun all day and headed over to my sister’s “PJ” themed birthday party. I even packed my “lean & green” quinoa burger and steamed spinach so I could have it for dinner while at the party. Very exciting, I know :)
While on my run yesterday, I listened to a Everything is Energy podcast with Joan Borysenko. She spoke of the importance of starting our day in the best mindset possible. In order to shift our energy into a positive place, recommends doing something that inspires and invigorates us first thing each morning. What works for one person might not inspire another person, so be authentic to your true self.
Examples of uplifting activities include:
Taking a walk
Listening to your favorite music
Writing in your journal
Doing a meditation
Going for a run or bike ride
Working on a craft project
The key is to start your day doing something you love and create positive energy. I can tell a big difference on the days that I go for a walk with Layla first thing in the morning versus when I have to rush and forgo our morning exercise.
Reader Homework: Think about what inspires and invigorates you. Set your alarm 30 minutes earlier than usual. Write yourself a post-it note to remind you to do this activity first things tomorrow morning. When you wake up tomorrow, do your activity and pay attention to how you feel the rest of the day. I bet that you will have an extra good day because you started it with one of your uplifting and energizing activities!
Be sure to sign up for Tone It Up’s Fall Fitness Challenge! I’m going to be participating and strongly encourage you to join in on the fun! You can sign up here.
Today’s Quote: “Every day do something that will inch you closer to a better tomorrow.”
With the kids going back to school and our Summer fun coming to an end, I am pleased to be offering a special for Whole Nutrition’s diet and lifestyle programs. We all know how much easier it is to stick to a healthy lifestyle with the support of our friends and family. I can offer you as much motivational support as I can. However, creating a healthier lifestyle with the help of a friend or family member is going to give you an extra boost which will help you achieve all of your nutrition and fitness goals.
For the month of September, Whole Nutrition is running a 2-for-1 special. If you and a friend or family member sign up for a 3-month, 6-month or “Go Gluten-Free” program, you will each receive a personalized program for 1/2 the price! I want for you to have the most support and motivation surrounding you as possible and the best way that I can offer that is to let you and a companion work on your programs simultaneously at a lower cost.
If you are interested in signing up for any of Whole Nutrition’s programs, please email me at kilee@kileejohnson.com. I can go over the program details and answer any questions that you may have. Even if you, personally, are not ready to start on a nutritional program, please pass along this offer to any of your friends or family members who may be interested. The 2-for-1 special will end September 30, 2011. If you wish to take advantage of this offer, you must sign up by September 30th.
Get out there and enjoy this beautiful weather while you can! I suggest a trail run, day at the lake or taking your dog for a long walk. Offer to bring a fresh green salad or healthy fresh fruit dessert to any Labor Day parties that you may be going to.
Hi! How is everyone doing? It’s almost our holiday weekend! I wanted to share my new recipe that I made the other night when I was trying to use up the last of my quinoa salad. I love being resourceful in the kitchen and using whatever is in the fridge instead of heading to the grocery store. I took out some ground organic beef and lamb that I had in the freezer from this dinner and pureed the quinoa salad before mixing them together.
“Left-Over Quinoa Salad” Burgers
Gluten-Free & Dairy-Free
Loosely based off the Garden Beef Burgers in the Better Homes and Garden Cook Book
Makes 4-6 burgers
1 cup quinoa salad (I used this one, but any quinoa/bean/veggie one should work)
1/2 lb. organic ground beef
1/2 lb. ground lamb
1 organic egg or 3 Tablespoons egg whites
1 Tablespoon catsup + more for cooking
1 teaspoon worchestire sauce
1 teaspoon dried onion
1/4 teaspoon garlic salt
1/4 teaspoon black pepper
Preheat your broiler. Position your oven rack so that the burgers will be about 3-4″ from the broiler. Puree the quiona salad in a food processor, blender or magic bullet. Add the egg, catsup, worchestire sauce, dried onion, garlic salt and pepper. Pulse until well combined. In a medium size bowl, mash the ground beef and lamb with a spoon or your hands until fully mixed. Add the quinoa salad mixture to the meat. Mix until well combined.
Spray a roasting rack with cooking spray. (I don’t have a roasting rack, but I placed a cookie rack on top of a baking pan.) Divide your hamburger mixture into 4-6 sections. Using your hands, shape each section into a 1/2″ thick patty. Place on the roasting pan. Broil for 8 minutes. Flip the burgers. Brush with a little catsup. Back an additional 4-6 minutes. Serve on lettuce or with gluten-free buns. I enjoyed mine with a large serving of green beans and extra catsup.
I must be on a burger kick lately because tonight, when I went out to dinner with my cousin and my friend (and his girlfriend) I ordered another burger, sans-bun.
We ate at Noble Rot, which is a rooftop restaurant and wine bar that has their own rooftop garden. It was a spectacular dinner with good food and good friends. There was even a firework show while we were eating our dessert – flowerless chocolate tarte!
Now that I spent the past week celebrating my birthday and eating a little more indulgently than usual, I need to get my rear in gear because I leave for Maui in 1 week! My sister and I are staying with one of my friends that I met when Blake and I lived there. I’m excited because she’s pregnant with a little baby girl and I get to go to one of her ultrasound appointments while I’m there!
My game-plan for the week:
Sticking with my “O-blood type” style of eating
Working out with my favorite “Tone It Up” workouts
A few more HIT cardio sessions
Substituting chocolate and sweets with tea (this one is the hardest for me)
It will all be worth it when I’m in the sun, a week from now. Do you have any fitness goals right now? Mine is to continue my same level of exercise and healthy eating that I have enjoyed this Summer throughout the Fall and Winter. I don’t know about you, but when January hits, my workout motivation drops pretty low. Add my gluten-free sweet tooth to the mix and I have a lot of work to do come Spring Break time – haha!
Today’s Quote: “Every great work, every great accomplishment, has been brought into manifestation through holding to the vision, and often just before the big achievement comes apparent failure and discouragement”
Hi! Did you miss me? Sorry about the week-long absence. I have been busy having fun in the beautiful sunshine that Oregon’s been having lately. I even took a long 4-day weekend off from work to celebrate my birthday weekend! Here’s a re-cap:
Layla and I all dressed up to go out for dinner:
My dinner & dessert from Manzana Grill in Lake Oswego:
A beautiful and thoughtful gift basket from my friend, McKenzie:
My sister and I driving to hang out with some family friends at their house in Black Butte:
The forest fire that was happening while we ate dinner in Black Butte:
My lamb burger (minus the bun) with green salad. I snuck some of my sister’s fries without remembering that they were beer battered. Luckily I didn’t get sick from the possible gluten!
Now onto more important things, like what I whipped up for dinner this evening. I had three crookneck squashes grown by the doctor’s wife to use up. I decided that a quinoa salad that incorporated squash would make a delightful new dish. I poked around my fridge and threw in some random ingredients and called it a meal. While cooking my dinner tonight, I concluded that I am an intuitive cook. After reading my friend, Kris’ post about listening to your “gut” or intuition, I thought about the importance of trusting your own intuition. I hardly ever follow a recipe or even execute a meal the way that I intend to. Instead, I go with the flow and listen to my intuition while I am preparing my meals. I’m glad that I do, because tonight’s meal turned out delicious!
Summer Squash Quinoa Salad
Serves 4
2-3 crookneck squash, sliced into 1/4″ slices
2 teaspoons dried herb mixture (I used Mountain Rose Thai Herb blend but you could use Italian or Greek too)
1 cup broccoli, roasted or steamed
1 cup uncooked quinoa
4 cups chicken ore vegetable broth
5 oz. chevre cheese, crumbled
2 Tablespoons Wickle’s Wicked Pepper Rings and Chilies (or any sweet sliced pepper rings)
1 lemon, juiced
2 Tablespoons olive oil + more for grilling the squash
1-2 Tablespoons Bragg’s Aminos or sea salt to taste
Toss the squash in a little olive oil and the dried spices. Heat a skillet to medium heat. In single-layer batches, grill the squash for roughly 1-2 minutes per side. Place the cooked squash on a cutting board until all of the squash is prepared. Slice into 1″ pieces. Transfer squash to a large bowl.
Soak the quinoa in warm water for approximately 10 minutes. Bring the broth to a boil in a large pot. Drain the quinoa and add to the boiling broth. Reduce the heat to a simmer and cover for 12-15 minutes, until the quinoa is fully cooked. Drain any remaining liquids and allow the quinoa to cool. Once cool, add the quinoa and broccoli to the squash in the bowl.
Chop the sweet peppers and chillies. Add them to the bowl along with the crumbled chevre. Pour the lemon juice, olive oil and Bragg’s aminos over the mixture and lightly toss. Add sea salt and pepper to taste. This salad will keep covered in the refrigerator for up to five days. Serve cold and enjoy!
I’m going to go watch Most Eligible Dallas on Bravo. Anyone else loving that new reality show? Have a great night!
Today’s Quote: “The most beautiful discovery true friends make is that they can grow separately without growing apart.”
Hey guys! How is your weekend going? Mine has been wonderful! I was lucky enough to spend the weekend with some of my closest friends and family. My friend, Laura (remember her beautiful bridal shower) got married. I was lucky enough to be one of her bridesmaids. But, I was so excited for all of the festivities, that I forgot my camera! Oh well, I’m sure that there will be plenty of photos from the wedding that will be passed around. My mom snapped this one of me while I was walking through the buffet:
I’m very thankful that I got to spend so much time with my good friends this past summer. The wedding was like an A-list celebrity wedding. Laura & her family planned and designed the entire event down the the smallest of details. If the wedding is featured on any of the bridal blogs, I’ll be sure to post a link!
Today I wanted to feature one of my favorite styles of eating: Eat Right for Your Blood Type. I loosely followed this diet around the same time that I found out that I was gluten-intolerant. I felt really good while I was focusing my meals around the foods that are most beneficial for my O-blood type. Recently, I was reminded about this style of eating and am choosing to integrate it back into my diet. This means, I’ll be focusing on lots of vegetables, lean animal proteins, olive oil & fruit. I’ll be avoiding all of the natural “offenders” that I usually do: trans-fats, refined sugar, gluten, cow dairy, processed foods, genetically modified foods, etc. I’ll also be avoiding most grains, beans, dairy and citrus fruits.
The theory behind the diet is that certain foods are beneficial or harmful to our bodies based upon our individual blood-types (O, A, B & AB.) The lectins in certain foods can negatively interact with the cells in your body depending on your blood type.
A protein substance commonly found in foods that binds with glycoproteins and glycolipids on the surface of animal cells causing agglutination.
In lay language, this translates to very tiny molecules found in foods that selectively cause blood and other body tissues to stick together. A lectin that causes the tissues of a person of one blood type to stick together will not necessarily have the same effect on a person of a different blood type.
Here are brief descriptions of the four blood types from WebMD:
If you’re blood type O (“for old,” as in humanity’s oldest blood line) your digestive tract retains the memory of ancient times, says D’Adamo, so you’re metabolism will benefit from lean meats, poultry, and fish. You’re advised to restrict grains, breads, and legumes, and to enjoy vigorous exercise.
Type A (“for agrarian”) flourishes on vegetarian diets, “the inheritance of their more settled and less warlike farmer ancestors,” says D’Adamo. The type A diet contains soy proteins, grains, and organic vegetables and encourages gentle exercise.
The nomadic blood type B has a tolerant digestive system and can enjoy low-fat dairy, meat, and produce but, among other things, should avoid wheat, corn, and lentils, D’Adamo says. If you’re type B, it’s recommended you exercise moderately.
The “modern” blood type AB has a sensitive digestive tract and should avoid chicken, beef, and pork but enjoy seafood, tofu, dairy, and most produce. The fitness regimen for ABs is calming exercises.
You can learn more about Dr. D’Adamo’s Eat Right for Your Blood Type and his most recent dietary recommendations tailored around even more specifics than blood type alone on his website: http://www.dadamo.com/
Readers: What’s your blood type? Have you ever tried the “Eat Right for Your Blood Type” diet?
Today’s Quote: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.”
- I Cor. 13. The First Epistle to the Corinthians is a book of the Bible in the New Testament, often referred to simply as 1 Corinthians.
Hi! I hope that your week is going well so far. We made it through Monday already! I was very refreshed when I headed back to work today. All that Alaskan air and quality time with Blake must have allowed me to recharge my batteries. I wanted to share a few of my favorite photos with you from my week up in Northern Alaska.
It was almost always cloudy. I liked being able to watch Blake work while I was there.
Captain Kilee
The scenery mostly looked like this - lots of rolling rills covered with mossy tundra.
I was all bundled up most of the time. I wish I had remembered my ear/headband because my ears were so cold!
Nearby beach town called Shishmaref. It was literally build on the sand!
These little boys were so excited to see us landing. They came running up to the helicopter.
We saw some moose and caribou from the helicopter. I didn't get many good photos though.
I love my pilot!
I don't know if I mentioned this, but I did A LOT of baking while I was up there. I think the crew was sad when I left.
I had such a great week and had lots of time to relax, read and reflect. It was wonderful!!!
This book gave a very thorough and scientific explanation of how female brains function differently than our male counterparts. It even gives reasons why women are more susceptible to depression and anxiety. I really liked how the author reminded me to listen to and honor my intuition on a daily basis. I highly recommend this book to anyone wanting to study the female brain, emotions and depression/anxiety disorders.
I wanted to read this book after listening to a podcast with Lisa Oz (wife of the Dr. Oz.) She shares advice, exercises and personal anecdotes from her life to inspire us readers to create better relationships on our own lives. I wholeheartedly agree with her when she writes about how creating positive relationships with others comes from having a healthy relationship with ourselves, which comes from having a meaningful relationship with a higher power. I’m inspired to try some of her techniques and be more conscious of how I interact with others, myself and the divine.
Things I baked while I was up there:
Trail Mix Cookies
Chocolate Applesauce Cake
Vanilla Cupcakes
Strawberry Crisp
Homemade Vanilla Ice cream
Banana Bread
Gluten-Free Blueberry Scones
and maybe more … but I forgot already!
What I learned/was reminded of while I was up there:
I love cooking and baking for others with all my heart
Wherever Blake and I are feels like home; because we’re together
I can survive in the Alaskan wilderness (if you count tents with stoves, electricity & running water)
It’s good for me to relax a little more than I do on a day-to-day basis
I do best following my O-Blood type diet (more about this in a later post)
Every single person is brought in and out of your life at a certain time for a special reason. Pay attention and learn from each individual that you meet.
Almost nothing goes 100% as planned. You have to roll with it and enjoy what life throws at you!
Well, that’s a re-cap of my fun vacation up to visit Blake. We talked about all three of us (Layla, Blake & I) moving up to Alaska for a Summer season. Do you think we could survive a whole Summer living together in a tent?!?
“Have patience with everything unresolved in your heart and try to love the questions themselves. Don’t search for answers now, because you would not be able to live them. And the point is to live everything.”
I’m sitting in the Nome, Alaska airport right now, waiting for my flight back home. The past 36 hours were a bit stressful because we weren’t sure if I was going to be able to catch my original flight back home. The camp where I was staying was completely fogged in and the cargo plane that I was supposed to take out of camp, decided that it wasn’t safe to fly due to the weather conditions. Normally, I would have been elated to have more time to spend with Blake, but Layla was waiting for me to pick her up from the doggie hotel and I was scheduled to work Saturday and Sunday. I got all worked up about how I had these responsibilities and felt helpless being stuck in the middle of nowhere without cell phone service.
I wasn't going anywhere in this fog!
Luckily, Blake is my calm companion and reassured me that Layla would be fine spending another night at the doggie hotel, someone would be able to cover my shift and I would be able to get my flight changed. Guess what, all of these things took ending up working out. I used the emergency land line to make my calls, let my family know that I wouldn’t be flying back on time & was able to get Alaska Airlines to waive their “change-ticket” fee. I had got myself all worked up because I was afraid and anxious that things weren’t working out how I had planned.
This seems to be a reoccurring theme in my life. I am a planner. I like to know what is going to happen, when it will happen and avoid any problems that may take place. Guess what? The universe has more power than us “planners.” I felt so helpless being stuck at camp because there was nothing that I could do about the foggy, windy, rainy weather. All that I could do was try to keep a positive outlook and hope that I would be able to make it home safely.
Looking back at how I handled the situation, I wish that I had remained more calm and trusted that I would make it out of camp when the timing was right. I wish that I wouldn’t have acted upset towards Blake and instead been sweet and endearing during our extra time together. What I can do now is reflect on how I handled the situation and better prepare myself for the next time that things don’t go as planned.
What did I do with my extra 24 hours at camp? Since I missed dinner while making all of my phone calls, I went to the kitchen and cooked up some home made broccoli and potato soup. Few things calm my nerves as much as chopping vegetables and preparing a soup from scratch. My soup turned out delicious and I curled up on the cot with Blake and watched “The King’s Speech.” Did anyone else find it kind of boring? We turned it off half-way through. I slept in this morning, went for a run, took a shower and packed up my bags. I also spent a lot of time envisioning myself making it out of camp safely and flying back home.
Blake inspecting the plane before I was supposed to take off
The cargo plane was supposed to make it into camp today, but once again was unable to due to weather. Blake and I had to make the decision of whether or not I should fly back to Nome in a small 2-person Cessna plane with one of the camp owners. We both thought that it was risky, but also didn’t know when the cargo plane would actually make it into camp. After hours of watching the weather and debating if it was worth it, we secured my seat with Alaska Air and took the scariest flight of my life.
Now, I am not a bad flier. I have (up until now) never been scared to go in an airplane or helicopter. By the looks of the foggy weather and the tiny airplane, I was more scared for that half hour flight than almost anything in my life. I trusted that the pilot wouldn’t fly if he didn’t have full faith that we would land safely, but this little voice in my head kept telling me that it was too risky. On the flip side, I wanted to get back home so I could pick up Layla and make it to work on Sunday. I climbed into that little plane and envisioned us safely landing in Nome.
Do see what the fuel gage said!?!
While flying, I decided that I should probably learn how to land planes and get some lessons from Blake on how to land helicopters so in the face of an emergency, I’d know what to do. We made it to Nome, safe and sound. I was relieved and felt that this experience was a lesson that the universe was offering for me to learn and grow from.
Lessons that I learned over the past 36 hours:
Just because you plan something, doesn’t mean that it will actually happen
How you react to a situation creates your experience, not the actual situation itself
Things that feel like a big deal to you in the present moment, will end up working themselves out and most likely forgotten in the future
I try to learn from my mistakes and experiences so that I don’t repeat them in the future. I’m only human and therefore, will never be perfect. This trip was exhilarating, rejuvenating and taught me a few life lessons. Maybe I’ll go back to Alaska next summer? Only time can tell.
Readers: What is a life-lesson that you’ve recently learned?
Today’s Quote: “There are no failures – just experiences and your reactions to them.”
Hi everyone! Sorry about the lack of posts this week. I was very busy while on vacation up here in Alaska. Between my morning workouts, helping the camp cook, baking treats for the crew, helping Blake with stuff and working on my own projects, I kept a full schedule. Today is my last day here. It’s really foggy and I’m hoping that I’ll be able to make it out of camp and back to Nome to catch my flight tonight. My fingers are crossed that the weather clears.
Yeah, I'm not going anywhere in this weather!
Today I thought that it would be fun to talk a little bit about how I stayed active while up here in Northern Alaska. It was very chilly most of the time. Think: layers of clothes and outdoor gear with gloves and Ugg boots each day. I wish that I remembered my Under Armour ear/headband to keep my ears warm, but I didn’t realize that it would be so cold!
Most mornings, I grabbed my cup of coffee and set out on a walk around the camp. I didn’t venture out of camp because the terrain is so uneven and knowing me, I would have twisted an ankle. Plus, there is some wildlife out here and I didn’t want to cross paths with any unfriendly creatures.
Every other day, I went for a 30 minute run up and down the runway. Again, this was the best place to run because the ground was the most even. I would then do some lunges, squats, pushups and crunches or use Blake’s exercise bands.
One day, I was inspired to do some yoga in the tent. It ended up being quite the hot & sweaty session because our tent had the heater on.
My "make shift" yoga mat - fuel spill mats
Yoga download from Self.com
Another day, Blake and I hiked down to the creek. When we got about 10 minutes outside of camp, he informed me that he had forgot his protection gun and hoped we didn’t run into any bears. Thanks for scaring me! I was a bit on edge during that hike.
As you can see, I did some fun outdoor (and indoor) workouts. I loved listening to podcasts that I had downloaded onto my ipod. Most of them were focused on energy healing, female intuition and positive thinking. It was so inspirational to be listening to the podcasts, working out and viewing the breathtaking landscape. This will be a trip that I will never forget!
I’ll be back tomorrow with lots of photos from this past week. The internet speed up here is about as fast as was in the 1990′s and goes down when the weather’s bad. Have a great day and hopefully, the next time I talk with you, I’ll be back in the lower 48!
Aloha, er I mean, “aang” as the native Alaskans say. I made it through my four flights yesterday. PDX→Anchorage→Kotzebue→Nome→Camp. When we flew into the camp, it was like nothing that I have ever seen before. There is no sign of civilization for miles upon miles. The camp consists of 20 large steel and canvas tents, dirt runway and two outhouses. I had a hard time accepting the fact that I will be using one of these for a whole week, but seeing Blake for the first time in three months makes is all worth it!
Flying into Nome
Cargo Plane that I took into camp
"Stuff" that the plane was hauling into camp
Extra big smile because I was excited to see Blake
We flew for about 30 minutes and looked at all types of terrain
More of the flight into camp
My nerves were pretty high during my travels. Once I settled into camp and laid down inside the tent while it rained outside, I started to relax and really enjoy being in the wilderness. My plans for the week include hiking with Blake when he’s not working, helping the camp cook with preparing meals and baking some treats for the crew, catching up on the work projects that I have been putting off and exploring a place that very few people ever get to experience.
I’m sure that my eats and exercise will be a little out of the norm for this week, but I’m going to roll with it because that’s all that I can do. As long as I can squeeze in some salads and a run or two, I know that I’ll keep feeling good.
I hope that you have a great week and I’ll check-in as much as possible.
Signing off from the “middle-of-no-where-Alaska,”
Kilee
Today’s Quote:”Aim for success, not perfection. Remember that fear always lurks behind perfectionism. Confronting your fears and allowing yourself the right to be human can, paradoxically, make yourself a happier and more productive person.”
- Dr. David M. Burns, received his doctorate in medicine at Harvard Medical School in 1972 and worked out of UCSD.
Hey! How’s your week going so far? The past week has had it’s ups and downs for me. The up being that I am taking off for a vacation right now and the down being that I was scheduled to leave last Friday and the trip ended up getting postponed. Everything happens for a reason; I’m trusting that this week will be a better week for my travels.
Where am I going for the next week? Let’s see if this will help you guess:
I’m headed to Alaska. Blake’s been working up there since May and I have been planning a trip up to visit him all summer. After several delays and flight changes, I am sitting at PDX getting ready to board my flight. Tomorrow morning I’ll arrive in Nome and then take a charter plane into the camp where he’s stationed. I had to sign a confidentiality agreement to be able to stay there, so I will not be posting any photos of the camp itself. I will try to post any photos that we take outside of the camp.
When I was imagining what the camp looked like, I was picturing something like this:
Let me just say that packing to visit Blake on Maui was a little more fun than packing to visit Alaska. Dirty hiking boots, old jeans and sweatshirts vs. sundresses, sandals and bikinis? I got little more excited to pack after picking up some new outdoor clothes on sale at REI. Layla decided to sleep on them while I was packing.
I also took this as an opportunity to try some new protein bars, Vega protein and powdered greens since I have no idea how much of the food flown into camp will be gluten-free.
I should have internet access while I’m up there, but if you don’t hear from me for the next week, you know where I am.
Have a great day and I’m sure that I’ll have many adventures to share with you after this trip!
Readers: Have you ever been to Alaska? Where have you been and what is it like?
Today’s Quote: “Life is either a great adventure or nothing.”
Sundays are the perfect day to kick back, leisurely drink a second cup of coffee and walk around farmers markets. That’s exactly what this blogger did today. I forgot to bring my camera to the Montavilla Farmers Market this morning.
I met up with my cousin and his girlfriend (my friend & running buddy) and we walked around to all of the different booths. I sampled everything from gluten-free granola to keilbasa to peaches. My stomach really prefers when I practice proper food-combining, but who can pass up free food samples?
After walking around the market, we tried a new-to-me pizza place, Flying-Pie, for lunch.
Tonya and I split a vegetarian gluten-free pizza and Nick got a slice of pepperoni/sausage/olive/pineapple pizza. We all agreed that was it was good, but not the best pizza we’ve ever had.
I spent the rest of the day grocery shopping (and forgetting basil so I had to go back to the store,) cleaning up the house and making dinner. I made a nice little Greek feast for us (Nick and Tonya) this evening.
So there you have my exciting eats of the day. I also indulged in my sister’s rice crispy treats before and after dinner. I asked for her recipe and she look at me like I was crazy. I never make rice crispy treats and apparently, they taste best when you don’t follow a recipe, but merely melt the butter and mini-marshmallows, stir in your cereal and spread them into a cake pan. The secret is to not smash them down, but to “let them breath.” However she made them, they tasted good!
Have a great, relaxing night. Take care! I’m going to wake up and take Layla on a 30 minute run first thing tomorrow morning.
Good night!
Kilee
Today’s Quote: “You never find yourself until you face the truth.”
Hi! How is your weekend going? Mine has been good. Pretty low-key around here. I took Layla for her morning walk around the neighborhood, had my coffee and breakfast and then devoted a good three hours to this:
My new inspiration board. A few months ago, I posted about my inspiration board and how to make one. For the past two weeks, I’ve had this little voice in the back of my head nagging me to make a new one. My life feels like it’s at a cross-roads right now and I need a little direction. So what did I do? I spent some extra time writing in my journal. I have never been a religious journal writer. Mine is usually just filled with to-do lists and goals that I want to work on. Whenever I start to feel like I need to re-evaulate where my life’s going, I spend a little more time reflecting in my journal. Recent entries may or may not have included my thoughts on:
Things that make me happy
Where I see myself in 1, 3, and 5 years. 10 years always seems so far away!
New ideas for Whole Nutrition
Feelings that I have been carrying around with me for awhile that I want to work through
My core values. What makes me me?
Get the picture? After spending that time reflecting, I knew that I needed a new vision board. I bought a foam board and some art supplies at Target. (Back to school prices are the best! $1 for Crayola markers right now.) I went through a giant stack of magazines; cutting out images that inspired me. (Mom – thank you for always sending me your old ones!) And used rubber cement to glue it all together. Instead of writing down individual goals to paste onto it, I tried to categorize different areas of my life: relationships, career, happiness, health & spirituality. It’s funny because once you paste all the images up in the different categories, you see that they all correlate with one another.
Feeling very accomplished after completing my board, I set off to tackle my 6-mile run in the sunshine. I chugged a coconut water before hand and grabbed my iPod. Usually I wait until after a long run to drink my coconut water, but I was feeling low-blood-sugar-like beforehand and didn’t want to wait another hour or so for a snack to digest. What do you do? Drink your electrolyte drink before, after or during a long workout?
My post-workout smoothie was gag-worthy. I must have been somewhat delirious after my run because I thought that powdered greens, cod liver oil, maca and mesquite powders, coconut milk, whey protein powder, cherries, almond butter and ice would be a palatable smoothie. I was wrong. I drank it anyway because I can’t stand to waste my expensive, health foods.
Dinner tonight was one of my “clean out the fridge” stir-fries. I chopped up some onion, mushrooms, carrots, sugar snap peas, spinach, edamame and Southwest Sunshine Burger and cooked it over medium-high heat in a skillet. When it was done, I squeezed some fresh lemon on top with a splash of Braggs aminos. Delish!
I’m going to go read some books that I downloaded on my Kindle. Have a great night!
Readers: Have you made your inspiration board yet? If you have, do you look at it daily?
Today’s Quote: ”About the only thing that comes to us without effort is old age.”
Hello! How’s your day going today? I am feeling good thanks to another fabulous Tone It Up workout that I did this evening. It’s funny how I can feel so lazy and “blah” and then once I do my workout, I’ll feel totally refreshed and energized. One of my favorite benefits of exercise is how good I feel after I do it.
I know I’ve been away from the blog for the past few days. Sorry! I have been battling a cold/allergies and I have to practice what I preach, “relax and sleep when you’re not feeling well.” It’s so much easier to tell others to do things than to do them ourselves, right? Well, I’m back and I’ve had some time to think about today’s post. I wanted to share with you some tips that I’ve developed from personal experience.
How to Get Yourself Out of a Bummer Mood
If you are anything like me, there are some days when you feel upset about everything. You got into work late, you had to deal with a cranky person on the phone, you’re unhappy with your job, you can’t find a boyfriend/girlfriend or you’re upset with your partner, you don’t have enough money to buy a new iPad. Have you had any days like this? I admit that some days it seems like my problems outweigh my blessings. Deep down, I know this isn’t true, but it’s how I feel at that moment in time. Usually I can make myself snap out of this mindset by reminding myself how fortunate I am to be loved by my family and friends and how lucky I am to have a roof over my head, nutritious food in my fridge and a healthy body. However, there are still some days when I need to take a little more action to get myself out of my “bummer mood.”
Here are my favorite tips for shifting your mindset when you’re not feeling your best:
1. Write it down. When it feels like everything is going wrong in my life, I take out a piece of paper and make a list of everything that is bothering me. Once I have my list written down I come up with a possible solution for each situation.
Example: 1. My computer keeps crashing and I don’t know how to fix it. Solution: call the computer repair shop and see what they suggest.
Just like that, I already feel better knowing that I have an action step to take and it’s as simple as picking up the phone and calling someone for assistance. Sometimes your issue can be larger than a computer repair.
Example: 2. I have no friends. Solution: get myself out of the house and try new things.
Attracting new friends can seem like a daunting task until you step outside of your comfort zone and put yourself in a new setting. Sign up for a running club, take a class at your local community college, or volunteer with an organization. These are all great settings to meet new people with similar interests.
2. Call a friend and make plans. Last Sunday I was at home and felt really lonely. What I wanted was a big batch of gluten-free chocolate chip cookies. However, I knew that a sweet treat wasn’t going to cure my loneliness at the time. Instead, I texted some of my close friends to see if they wanted to come over for dinner that night. They said that they could use a study break and would love to come over. Instantly I felt better because I now had to plan a menu, prepare a meal and enjoy dinner with some of my friends. Next time you’re feeling blue, invite someone to do something. If they can’t, find someone who can. I will literally call all the contacts on my phone until I can make plans with someone.
3. Do a 5-min meditation. Lately, when I get home from work, I feel exhausted and worn out. All I want to do is plop down on the couch and turn on the T.V. A great alternative that I’ve put to use is to go in my room, shut my door and do a 5-10 minute guided meditation. I simply type “guided meditation” into youtube.com. I lay down, close my eyes and follow along to the meditation. When I’m done with my meditation, I feel relaxed and ready to ease into my evening. A 5-minute meditation can turn a “blah” mood into a good mood.
4. Eat a protein/carbohydrate combo. I do not always advocate turning to food to improve your mood. However, if you haven’t eaten in the past four hours and feel a little “low,” try pairing a lean protein with a high-fiber carbohydrate. Some snack combo examples include: 3 slices of organic turkey breast with a handful of baby carrots, 2 Tablespoons of almond butter with an organic apple, a scoop of protein powder blended with 1/2 cup frozen berries, 1 cup almond milk and 2 ice cubes. I promise that you will be feeling energized within 20 minutes. If a snack-size amount of food won’t cut it, go ahead and make a balanced meal with some lean protein, healthy carbohydrate and a little fat. Just remember to keep it light and don’t use this as an excuse to sneak some chips or candy. These will leave you feeling worse than before you ate them.
You already know how much I love my ToneItUp workouts :)
5. Commit to your favorite workout. Nothing makes me feel as good as a sweaty workout. Well, almost nothing ;) Sometimes when I score a really great deal on a new outfit, I feel pretty darn good! The reason why exercise can boost our mood is because our bodies release a type of “feel-good” endorphin during exercise.
What are endorphins?
“Endorphins are defined as hormone-like substances that are produced in the brain and function as the body’s natural painkillers. During exercise, these endorphins are released, and this can produce feelings of euphoria and a general state of well-being. The endorphins produced can be so powerful that they actually mask pain. Physically active people recover from mild depression more quickly and physical activity is strongly correlated with good mental health as people age.”
Don’t feel like working out? My top three tips for motivating myself to do a workout include: telling myself that I only have to do it for 10 minutes. If I still don’t feel like working out after 10 minutes, I can stop. Most of the time, I already feel good after 10 minutes, so I continue on with my workout.
Another thing I do is ask myself why type of workout I absolutely do not feel like doing. Then I give myself permission not to do it and instead think of one that I do feel like doing. For example, if a 3-mile run sounds awful, but a weight training circuit sounds better, skip the run and do the weight workout.
My third way of motivating myself to do a workout is to watch a few workout videos on youtube. Once I see someone else working out and looking like they’re enjoying their workout, it usually motivates me to join in and bust out a workout.
There you go! These are my time-tested tips for getting yourself out of a bummer mood. I want to clarify that I am not trying to offer these to support people with depression (you should seek medical support if you think you suffer from depression) and am solely trying to offer suggestions for those who have the occasional “bad mood.”
Readers: What are your favorite ways to improve your mood when you’re feeling down?
Today’s Quote: “The soul always knows what to do to heal itself. The challenge is to silence the mind.”
- Carolyn Myss
I snapped this photo last Friday after running along with Portland waterfront with my friend, McKenzie.
Hi everyone! I’m happy to report that after a day home from work and spent in bed with Layla, I’m back to feeling good. Sometimes I think that exercise can pull you out of feeling sick. (Not always. Listen to your body. My body said “no exercise” the past two days, so I didn’t, but today was another story.) This morning Layla and I went on our morning walk and then after work I took her on a 25-minute run and then I did a 20-minute yoga podcast off of iTunes. She did not participate in the yoga session because she’d rather fling her bones around and run up and down the stairs.
I finished my yoga with a chakra-meditation and I have to say that I am feeling quite energized. I’ve read a bit about balancing one’s chakras, but have never fully practiced it until now. Don’t worry; I’m not going to get too “woo-woo” as Blake would say. I’m just working on my meditation and spiritulaity practices.
Onto my recipe of the day. I created this salad because I love kale salads and wanted to make one with a cheesey flavor. Nutritional yeast is great for vegans or people like me who mostly avoid dairy products. Make sure that you actually massage the kale or it won’t taste as good!
Gluten-Free Vegan Cheesey Kale Salad
Serves 2-4
1 bunch kale (I don’t know the exact variety I used, but it was green and firm)
1/2 cup shredded carrot
1/2 cup grape tomatoes, sliced in half
Dressing:
1/4 cup Veganaise (or organic mayo if you choose)
3 Tablespoons nutritional yeast
Juice of 1/2 a lime
1 Tablespoon filtered water
1 teaspoon apple cider vinegar (I always use Braggs brand)
1/4 teaspoon Mrs. Dash Chipolte blend
1/4 teaspoon coarse red sea salt
1/8 teaspoon smoked paprika
Wash and dry the kale leaves. Remove the tough stems from the kale. Slice the kale leaves into 1/4″ slices. Place them in a salad bowl.
To make the salad dressing: place all of your ingredients in your Magic Bullet, blender or food processor. Blend until well combined. Pour the salad dressing over the kale. Now, it’s time to roll up your sleves and get a little messy. Begin to massage the kale until it starts to lose some of it’s firmness (about a minute or two.) Add the shredded carrots and sliced tomatoes and toss. Refridgerate until ready to serve. This salad makes about two meal-sized salads or four side salads.
I have copied many of New Season’s Market’s salad recipes. Let’s see if I can get them to copy this one of mine ;) And, I will end this post by showing that even healthy chefs like myself, will sometimes randomly throw items together and call it dinner. Tonight I enjoyed my cheesey kale salad with a brown rice tortilla filled with sliced turkey, Trader Joe’s masala lentil dip and whole seed mustard. Random, but tasty. Tip: I always heat my brown rice tortillas in a skillet before eating them because it gives them a softer texture than straight out of the bag.
Let me know if you try the salad out. I promise that it’s a keeper. Have a great day today!
Take care,
Kilee
Healthy Eating Tip: If you frequently crave chocolate, keep a bag of dark chocolate chips in the refrigerator. When a craving hits and you truly *need* chocolate, reach for a few chocolate chips. This should satisfy your craving. However, you need to exercise self-control and not continue to reach for more. Remind yourself that they will be there for you the next time that a craving hits.
Hey hey! How are you doing? I’m feeling just a little under the weather tonight, so I’m going to lay low the rest of the evening. Before heading to bed to read, I decided that I needed a sweet treat that was cold and did not involve driving to the nearest fro-yo shop. (We have 3 within a 1-mile radius.) My mind wandered back to last summer, when I made banana soft-serve just about every night. My banana soft serve is loosely based off of Averie’s. She always comes up with such good flavor combos!
Gluten-Free Vegan Mocha Ice Cream
Serves 1-2
1 cup cut-up frozen bananas
1/3 cup vanilla coconut milk (The kind sold in the refrigerated section nowadays. You might need more or less depending on the consistency that you desire)
2 Tablespoons raw cacao powder
1/2 of a Starbucks Via Decaf Italian Roast packet
Stevia to taste or your favorite sweetener
Put all of your ingredients into a high-powered blender. Slowly turn it to high speed for roughly 30 seconds. You may need to stop the blender and use a spoon to stir the bananas or use your tamper while blending. After the “ice cream” has fully blended, transfer it into a serving dish or two and place in the freezer for 5-10 minutes until it is the consistency that you prefer. You can pretend that you are at your favorite fro-yo shop and top it with fun toppings. I topped mine with some sweetened raw cacao nibs. Delish!
So, I’m going to call it a night. My friend lent me Mona Lisa Schultz’s, “The New Feminine Brain” and I can’t wait to start reading it.
Readers: Have you tried banana soft-serve before? What’s your favorite flavor?
Today’s Quote: “No need to hurry. No need to sparkle. No need to be anybody but oneself.”
Hi! I hope that you are feeling well and staying active so far this week. I’ve found that the move active I am, the better I feel. Is this the same for you? My Monday has been pretty standard. Some of the highlights include:
A 30-minute walk with Layla this morning.
Bringing the vegan, gluten-free chocolate cake that I baked last night into work for our boss’ birthday.
Mailing off the Purebars and some gluten-free “Super-Charge-Me” cookies to giveaway winner, Faith.
Salad bar, rosemary steak & Kombucha from New Seasons for dinner.
Now I’m curled up on the couch with Layla and my mug of cinnamon tea, watching The Bachelorette. Who else loves Ben?!
Yes, Layla has a no-bark collar because she has a few issues to work out
Tonight's Tea Bag Quote: "All truths are easy to understand once they are discovered; the point is to discover them." - Galileo Gaililei
Recently I’ve been taking some time to think about what makes me feel good about myself. I’ve always been somewhat in tune with how sleep, diet, exercise and relationships affect my mood. Something that I hadn’t thought about is how my communication with my friends and loved ones can make me feel about myself.
In today’s modern world it’s so easy to loose direct contact with the ones we care about. 100 years ago, you had to either pay a visit to your friends and family or write them a letter. Today’s means of contact are much less personable. Texting, Facebook, Twitter, etc. take the meaningful and personal connections out of our communications. For example: texts make it much harder to understand where someone is coming from because they lack voice inflections, Facebook makes it way too easy to feel like an outsider peering into someones life & I’m still confused about how to be personable on Twitter (although I do have an account.)
What I’m trying to get at here is that it’s easy to feel disconnected from our friends and family nowadays. Technology and social media have made it so convenient to “stay in touch” but they’ve also made it more difficult to have meaningful, human interactions with others.
I’ve noticed that I feel amazing when I spend actual time with my friends and family members. I also like to set aside some time to call people when I’m not driving or multi-tasking so that I can give them my full attention. I enjoy hand writing thank-you cards to let people know that I truly appreciate their gifts and kindness. None of these gestures involve social media.
On the other end of the spectrum, I’ve noticed that I feel uneasy when I can’t decipher what someone means by a text. I feel isolated when I’m by myself looking at people’s party photos on Facebook. I feel unexciting when I scroll through 10 blogs back to back with eventful posts. I think that we as humas crave meaningful interactions with others.
Does anyone else feel this way? It’s something that I’ve just recently noticed as a theme in my life. Therefore, I plan to:
1. Spend as much of my free time with my friends and family as possible
2. Call my friends and family who I can’t meet up with when I have a free afternoon
3. Stop scrolling through Facebook & Google Reader on a daily basis. I’ll try it every other day for now!
Readers: How do you feel about your connections with others? Do you ever notice that you feel better or worse with different types of communication?
Today’s Quote: “Living consciously involves being genuine; it involves listening and responding to others honestly and openly; it involves being in the moment.”
My mom, sister and I helped Laura and her family assemble her wedding invitations. Later that night I drove back to the coast with my mom. Yesterday I had a perfect Saturday at home: coffee talk with my mom (in bed,) shopping at the Seaside outlet mall (new shampoo and workout shoes,) and a 7 mile run on the beach. It was the typical rainy coastal weather and my beach run looked like this:
Then I got to go out for dinner with my parents. Our waiter was one of my friends from highschool whom I had not seen in about seven years. It was really good to see her and we had a wonderful dinner.
My dinner consisted of: a glass of Pinot, side salad with balsamic vinegarette, hazlenut crusted salmon drizzled with brown sugar butter sauce and vegetables. It ate and loved every last bite. :)
My dad and I then drove back up to Portland and called it a night. Today is another rainy day. I’m going to be prepping for the week and getting caught up on laundry.
This morning I spent some time working on my personal development. Every 3-4 months I like to devote some extra time to focus on “checking-in” with myself and evaluating my goals. I learned about Christine Hassler, “Quarter-Life Crisis Coach” though my favorite blog: TheDailyLove.com. (*If you haven’t already done so, go sign up for their daily newsletter & then meet me back here*) I subscribed to her Transform 20 Something Coaching Kit:
These complimentary coaching tools are designed to:
Remind you that you are exactly where you need to be and what you are experiencing is 100% normal
Support you in discovering who you really are
Offer you insight into your own experience
Provide you with information and tools to gain direction and clarity you can utilize immediately
And much more…
I also listened to The Feminine Power Teleseminar Replay here. It was lead by Katherine Woodward Thomas & Claire Zammit. Here’s a description of the 75-minute teleseminar:
THE POWER TO CHANGE YOUR LIFE
Why most popular approaches to transforming core beliefs don’t work for women, and the brand new, leading edge process that really does
Liberate yourself and others from the tyranny of old disempowering patterns, graduating forever from the dynamics of the past
How to have a generative, empowered relationship with your feelings and emotions, and why you absolutely must know how to do this in order to realize your greater potentials
THE POWER TO REALIZE YOUR DESTINY
Experience the joy of being radically alive and dynamically engaged in the co-creative process of life
Master the ability to discern your inner guidance such that you begin navigating life from an assured sense that you are on your “destiny path”
Learn how to access the unlimited support and resources of All of Creation to cause the full flourishing of life everywhere you go
THE POWER TO TRANSFORM THE WORLD
Learn why we cannot be become ourselves by ourselves, and how to create evolutionary partnerships that will unleash the full realization of your unique gifts and contributions
How to harness the power of the collective field to cause unprecedented transformations in our lives and in our world
How to become a powerful agent of change and consciously join with others to co-create the future of our world
Don’t these tools sounds amazing? I highly recommend both of them. I’m off to work on my “Quarter-Life Crisis” & “Unleashing My Feminine Power.” Have a great Sunday!
Today’s Quote: “Be yourself; everyone else is already taken.” – Oscar Wilde
Today I wanted to feature my friend Laura’s bridal shower. Remember a few weeks ago when I was making mini quiches? Her shower was recently feature on the blog, Hostess with the Mostess. The amazing fête was planned by Lindsey, Laura’s twin sister and our friend, Jessica of Modern Moments Design designed the invitations and printed decorations. It was amazing to say the least. Lindsey and Laura need to start their own business because they are the most talented decorators/hostesses/interior designers I know! These photos speak for themselves.
Lindsey, the bride, Laura and I
Are you speechless of how beautiful it was? You can see more of the professional photos here. I’m thankful that I got to spend time with my friends and celebrate Laura’s upcoming wedding. I didn’t get to try my quiches (the crust had flour,) but some of the shower guests assured me that they tasted good. I advise anyone preparing mini quiches the day before an event to place a paper towel in the the container that they’re storing them in. This will help keep the quiches from absorbing moisture becoming soggy.
I did help myself to quite a few of the coconut french macarons. Such a delish gluten-free treat! What’s your favorite party treat to enjoy?
Today’s Quote: “You block your dream when you allow your fear to grow bigger than your faith.”
Hi! I hope that you are thoroughly enjoying your week this week. I have to admit that I’ve been feeling pretty sleepy after last weekend. This afternoon at work I started to think about things that I really enjoy doing and make me feel like “me.” Cooking dinner came to mind. I’m not sure about your summer cooking regime, but mine includes throwing a salad together or heating up random ingredients in a skillet. Tonight was going to be different. I decided to find a recipe that looked tasty, go grocery shopping for the ingredients, put my comfy clothes on, pour a glass of red wine and cook a real meal.
Luckily, Megan at Healthy Hoggin posted a delicious sounding broccoli soup recipe here. I headed to Trader Joe’s with my shopping list in hand and loaded up the basket. I tend to always grab the little hand basket and about half-way through my shopping trip wish that I had taken a shopping cart instead! Here were all of my ingredients and impulse purchases:
Zico Chololate Coconut Water (my friend, Gina, raved about this and I have yet to try it,) Charles Shaw Cabernet Savonion, Organic Broccoli Slaw, Organic Broccoli Florets, Crunchy Curls Lentil & Potato Chips, Graprefruit, Lemon, Lime, Bananas, Orgainic Eggs, Cafe-free Egg Whites, Mix of Chopped Onion, Carrots & Celery, Hummus Dressing, Mandala Lentil Dip, Organic Blueberries, Organic Grape Tomatoes, Oragnic Greek Yogurt, Raw Goat’s Milk Cheddar, Nitrate-free Turkey Breast, Brown Rice Wraps (refridgerate these – mine started to mold when left out on the counter,) Greek Salad & most importantly, Layla’s bones.
Isn’t it fun to see what other people buy at the grocery store? My sister rolled her eyes as I took the photo of my Trader Joe’s loot. Okay, back to dinner. I followed Megan’s recipe as closely as I can follow a recipe (I like the bend the rules, alot) and it still turned out delicious.
My mug of soup was topped with a little freshly group white pepper, a pinch of Hawaiian Red Sea Salt and a drizzle of Organic Garlic Olive Oil. I added a side salad with my new hummus dressing. I urge you to try this healthy, brocolli soup recipe when you have about an hour’s time to cook dinnner.
Let’s take a little T.V. break. I DVR most of the shows that I watch, so I’m probably not caught up with you. But, here are the shows I’m loving this summer: The Voice (I’m not done, so don’t spoil who wins,) The Bachelorette (Ben’s my favorite) & The Kardashians (classic.) What are you favorite shows this summer?
Edited to show Layla’s contribution to dinner clean-up:
Hey! How is your week going so far? Mine has been a little sleepy after Laura’s Bachelorette weekend in Black Butte. I had so much fun hanging out with the girls and soaking up the sun. The weekend ended up being full of physical activities (which I loved!) Friday morning, my friend Rachael and I went for what was supposed to be an hour-long run. Neither one of us has spent much time in Black Butte and we ended up getting lost and walked around for two hours after our run. Luckily our friends found us and drove us home.
Saturday morning, my friend Marci (who’s a personal trainer) led me in a hard-core full body weight workout. It kicked my butt and I had so much fun working out with her. She is in amazing shape and gave me some great tips. Later that night, I got my second workout of the day in the form of a scavenger hunt. This was one of the highlights of the weekend. We were split into four teams and the clues for the scavenger hunt were answers to questions about Laura and her fiancé. We sprinted around the pool area while breaking a sweat.
After only getting four hours of sleep Saturday night, we all needed a little R&R on Sunday. Luckily the sun was out all three days and we got to lay out by the pool each day that we were there. It was such a fun weekend!
The celebrations didn’t end this weekend – my friend and co-worker, Kristyl’s birthday was Monday. Earlier this year she found a cake recipe that she wanted me to bake for our office birthday lunch. Everyone at work loved it! (I didn’t try it because it was not gluten-free.) The recipe can be found here at the Health Magazine website.
While baking the cake, my kitchen went from this:
to this:
My tips for keeping a clean kitchen while doing a lot of cooking and baking are to:
Clean up as you cook.
Try to reuse the same bowl or utensil by rinsing it off instead of taking out a new one.
Immediately put used dishes and utensils into soapy water in the sink.
Wash dishes while your food is baking in the oven or cooking on the stove.
Wait to wipe down the counters until everything is washed and put away.
Lastly, sweep the floors once everything else is cleaned up and you are done in the kitchen.
I’m off to get ready for work and go for a 5-mile run tonight with my friend, Tonya. Have a great day!!!
Today’s Quote:
“Don’t take anything personally. Nothing other people do is because of you. It is because of themselves.”
- Don Miguel Ruiz, is a best-selling author and speaker.
Hello! I am back from being without my laptop all weekend. I had such a fun time over in Black Butte for my friend’s bachelorette weekend. Layla and I were pretty tired when the alarm woke us up this morning. She stayed with Blake’s mom for the weekend and I know that she had a blast playing with their dog and spending time with them.
That brings me to an exciting announcement: the Purebar Giveaway winner, selected through random.org is:
Happy “almost the weekend” day! I had a jam-packed day yesterday. Layla and I were up and on our run by 6:30 am. Then I worked all day, used a groupon to for a mani-pedi, stopped at Target for my last minute weekend trip necessities, made some dinner, packed my bags and made up a new recipe.
Sometimes I get asked how I come up with new recipes. There are three ways that I usually develop new recipes:
a. I obsessively search google images for the type of recipe that I want to make. I then choose the three recipes that look the best and morph them into my own new recipe.
b. A lot of the time I get inspired by a fellow blogger’s recipe, or one out of Bon Appetite or the Oregonian FoodDay section. Because I have a really hard time following a recipe, I usually make changes to it as I prepare the dish.
c. I get an urge to bake something sweet, look in the pantry at what I have on hand, mix something up and cross my fingers that it turns out.
They all sound so sophisticated and scientific, right? Not so much. Sometimes the recipes turn out, sometimes they go in the garbage. I have fun in the kitchen and that’s all that really counts. Which leads me to today’s kitchen experiment, No-Bake Cookies.
I needed to make some “easy to pack” cookies that did not involve the oven because it’s hot (85 degrees) in Portland today. For today’s new recipe I used all three methods mentioned above. First I googled “healthy no bake cookies” and came across Angela’s recipe. From there, I opened up my cupboard to see what I had to work with. This girl does not like driving to the store for baking ingredients, so I try to keep a well-stocked pantry. I’m pleased with how they turned out, but they aren’t perfect. Give me two more attempts and they will be. Third times a charm when it comes to my recipes.
Your choice: 2 Tablespoons chia seeds, 2 Tablespoons buckwheat, 2 Tablespoons raw sunflower seeds, 2 Tablespoons goji berries, etc.
1/4 teaspoon sea salt
1 cup semi-sweet chocolate chips
1 cup almond butter
1 large banana, mashed
1 teaspoon vanilla
Pinch of espresso powder
Line a cookie sheet with wax paper. Mix all of the dry ingredients in a large bowl.
In a medium saucepan, over low heat, melt the chocolate chips with almond butter, stirring occasionally.
Once the chocolate has melted, add the mashed banana, vanilla and espresso powder.
Pour the chocolate mixture over the dry ingredients and stir until combined. Drop by tablespoons onto the cookie sheet.
Place the cookies in the freezer for an hour or two. Enjoy them straight from the freezer or let them thaw for 20 minutes first.
Let me know if you try them. I want to play around with this recipe a little more.
I’ll be MIA this weekend. I’m headed to Black Butte to celebrate my friend’s bachelorette weekend. I’m super excited to go and spend time with my girl friends. I hope that you have a great weekend and don’t forget to enter my Purebar Giveaway!!!
Hi everyone! How was your 4th of July weekend? I hope that you had a fun and safe 4th and used some of my tips for staying healthy over the holiday weekend. I was a party-pooper this weekend. I worked Saturday and Sunday and by the time that I got home Sunday afternoon, I knew that I would be better off staying home and relaxing than battling the traffic to rush to the coast and then rush home for work Tuesday morning. So, I took a whole 24 hours to hang out with Layla.
There were lots of walks:
Hours spent on the couch watching the Cooking Channel, E! & Bravo:
And a little time spent doing chores around the house:
I did however, show my patriotism through my snacks yesterday:
I was chuckling to myself as I made my deviled eggs the other night because I was using Veganaise to make them. Has anyone seen the Eggies infomercial? It instantly made me crave deviled eggs!
With the 3 day weekend wrapping up and having to head back to work today, I thought that this would be the perfect day for a giveaway. A lovely friend of mine, who works with Purebar, was kind enough to send me a whole box of Purebars and Promax bars. I love how natural the ingredient list is:
APPLE CINNAMON PURE BAR INGREDIENTS: Organic Dates, organic apples, organic agave nectar, organic walnuts, organic cashews, organic almonds, organic rice protein concentrate, organic cinnamon. That’s all!
All of the bars are gluten-free & vegan and half of them are certified organic. The two chocolate flavors are my favorite (surprize) and are such a welcomed treat for snacktime. She also sent two samples of the stevia-sweetenend Promax bar. I wish I could say that I was a fan of these bars, but they had a funny texture and taste. Have any of you tried them? What did you think?
That brings us to the giveaway. One lucky reader will receive this box of Purebars and Promax bars and a batch of healthy cookies baked by moi. All that you have to do is leave a comment in the comment box below and tell me what your favorite type of “bar” is. I will randomly select a winner on Sunday, July 10th at 9 p.m. Pacific time. Everyone may leave one comment entry below unless you want a bonus entry. You may submit bonus entries by:
(a) posting a link to the giveaway on your Facebook wall
(b) tweeting about the giveaway on your Twitter or
(c) sending out an email about the giveaway to at least 5 of your friends.
You may add one bonus entry per method mentioned above.
For those who have Twitter, I have recently joined. You can follow me here.
Have a great day and don’t forget to enter the Purebar giveaway!!!
Happy 4th of July Weekend! I hope that you are having a fabulous weekend so far. I started off my Friday with a 6 mile run after work and then headed to my friend, McKenzie’s house for a delicious gluten-free dinner. She made gluten-free pasta with grape tomatoes, broccoli and chicken sausage and served it with a spinach salad and some yummy wine. To top it all off, she baked strawberry shortcake with Pamela’s baking mix, fresh strawberries from the farm near her house and homemade whipped cream. It was an amazing, relaxing, fun and much-needed girlie evening. Love you Kenze!
This 4th of July, I will not be cooking or baking anything, but I have a little menu planned for what I would have made if I were to be hosting a party. Here’s what my party menu would include:
Don’t all of these recipes sound delicious? I have a nice, fun-filled weekend planned. After I finish up with work tomorrow, I’m dropping Layla off at the doggie hotel and headed home to Gearhart, OR for the 4th. I’ll be following some of my tips while celebrating this patriotic holiday. I hope that you have a happy & safe 4th of July.
Hi! How is your week going so far? Are you getting excited for the 4th of July? With our 3-day weekend coming up, there are going to be plenty of parties, barbecues and get-togethers. Are you wanting to avoid the fattening party foods without feeling deprived? Here are some suggestions for eating well and having fun during this weekend’s celebrations.
1. Set a game plan. The number one way to stick to healthy habits is to write down your game plan ahead of time. This Thursday or Friday take out your note pad and write down your workouts for the weekend and when you are going to do them. I’m planning on going on a long run Saturday morning, the gym Sunday morning and meeting up with my friend for a run Monday morning.
Now that our workouts are planned, let’s plan out our meals and pack some healthy snacks. Write down healthy meals and snack ideas. If you feel overwhelmed and tempted to stray off track at a party, whip out your list of healthy meal plans and stick to it.
2. Pack as much as you can. (No, not clothes, healthy foods!) If you are going to be traveling or staying away from home, pack a few easy to prepare breakfasts and snacks. You most likely will be at parties for lunch and/or dinners so breakfast items and snacks are the foods that you should focus on packing. Packets of instant oatmeal, fresh fruit, and greek yogurt are all healthy options for breakfast. Some healthy snack ideas include: baby carrots, sugar snap peas, grape tomatoes, raw almonds, Larabars, ThinkThin bars, Purebars, apples, and grapes.
3. Bring Your Own “____” No, not “beer,” salad! This is the easiest way to make sure that the party you are going to will have a healthy vegetable option. Check with the host or hostess first to make sure that it’s okay with them for you to bring a salad. Then, make a large, salad full of fresh greens and lots of raw vegetables. Even if there are no other healthy food options at the party, at least you can eat a lot of your salad.
4. Keep it lean and green. When selecting foods to eat at your gatherings, remember the mantra “lean and green.” Load up most of your plate with green vegetables: lettuce, fresh greens, zucchini, broccoli, etc. Then choose a little lean protein: chicken, fish, quinoa, beans, etc. By sticking with light foods, it will give you a little more wiggle room to enjoy a drink or slice of pie.
5. If you indulge yourself, NBD (no big deal!) Being too strict and rigid with your diet and exercise over a holiday weekend can make you a party-pooper. Celebrations are about relaxing, coming together with your family and friends and having fun. Go ahead and enjoy a a cocktail or a slice of your mom’s famous chocolate cake. What you don’t want to do is feel guilty and end up overindulging. Fill up on your healthy meals and snacks and leave that last 10% of your eats for fun foods that you want enjoy.
6. Focus on what’s important. Barbecues, bonfires and block-parties feature great tasting food. But instead of staying focused on the food, think about the other reasons why these get-togethers are so much fun: the company! Keep yourself busy catching up with friends and loved ones. Learn about what’s new and exciting in their lives and give them your full attention. By working the crowd, you will be less likely to dish up a second hamburger or veggie burger. Be thankful that everyone can get together and celebrate this patriotic holiday.
I hope that these help you stay healthy and feeling great this holiday weekend. What are your favorite tips for staying active and eating healthy during holiday celebrations?
Today’s Quote: “Tolerance and celebration of individual differences is the fire that fuels lasting love.”
Hi! How is your week going so far? I have been happy knowing that at the end of this week, we get to celebrate the 4th of July with a 3-day weekend. Layla will be staying at a doggie hotel for two whole nights while I get a little break back at the coast.
I started getting back into running recently and have been having a blast running with my friend, Tonya. We started tonight’s trail run at Sellwood park. It got a little dangerous when we took a closed-off hazardous trail that included a dirt cliff and us hopping a fence and crossing some train tracks. We survived – haha!
I wanted to share a new salad recipe with you today. I will forever credit Jennie Brouse for introducing me to her quinoa salads. There were a a few quinoa salads that I had tried in the past, but nothing like hers. Today’s recipe is an adaptation of her classic quinoa salad.
Summer Quinoa Salad
I cup uncooked quinoa
2 cups water
1 cooked beet, chopped
1 cup raw zucchini, chopped
1 cup crumbled goat cheese
1 cup celery, chopped
1 cup cooked corn kernals
1 cup fresh asparagus, cut into 1/2″ peices
1 (15 oz) can kidney beans, drained and rinsed
3 green onions, sliced
1/2 cup fresh basil, sliced
1/2 cup fresh parsley, chopped
1/4 cup + 2 Tablespoons white wine vinegar
1/4 cup extra-virgin olive oil
1. Soak the quinoa is hot water for 10 minutes. Drain in fine mesh sieve. Add the quinoa to two cups of boiling water in a medium size sauce pan. Cover and cook at a medium simmer for 15 minutes. Remove from heat and let rest with the cover for 5 minutes. Fluff with a fork and let cool to room temperature.
2. Place all of the ingredients in a large bowl. Toss with the vinegar and olive oil. Season with sea salt and pepper to taste. Refrigerate for up to 5 days.
I love to pack this as a quick lunch or snack on a smaller portion of it. You can also substitute any of the ingredients with other types of vegetables. For example, I don’t really care for beets, but I try to make myself eat them because they are so healthy. If I’m really not feeling like beets, I would just use more zuchini in place of the beets. Or, if you prefer feta to goat cheese, go for it. The mixing and matching of ingredients is a fun way to make their salad your own!
My salads all packed up for the week.
I then pre-pack my salads for the week and I am ready to easily grab one from the fridge and take with to work each day. See how time-efficient you can be by doing your grocery shopping and meal prep on the weekends? I’m off to go play with Layla. She has been begging to play and chew on her bones.
Today’s Quote: “If opportunity doesn’t knock, build a door.”
Hi! How is everything going today? We are just breezing through the week already. I had such a good time after work today. I met up with an old friend (who happens to be dating my cousin) and went for trail run over in SW Portland. If any of you are runners out there, you know how good an early summer run around 6pm feels. There were lots of hills and the scenery was straight out of the movie Twilight. For all you Twilight fans out there, Blake’s sister got married at The View Point Inn last summer. This was where Bella & Edward’s prom was filmed. Her wedding was absolutely beautiful!
Anyway, back to the kitchen! This past Sunday I prepped all of my salads and snacks for the week. It was so much fun to take all my fresh produce and create enough salads to last me through the work week. I even packaged them in individual container so that they would easy to grab on my way out the door in the morning.
Here’s the first one based off of a salad from the New Season’s deli case.
Carrot Poppy Seed Salad
2 cups shredded carrots (you can buy the bags of pre-shredded one or shred the carrots yourself)
1 (15 oz) can garbanzo beans, drained and rinsed
1/4 cup cilantro leaves, chopped
1/2 Tablespoon poppy seeds
Dressing:
3 Tablespoons fresh lime juice (or substitute lemon juice)
1 Tablespoon olive oil
1/2 teaspoon turmeric
1/2 teaspoon Penzey’s Sate seasoning (or 1/4 teaspoon brown sugar and 1/4 teaspoon sea salt with a pinch of garlic powder)
1/2 teaspoon Mountain Rose Herb’s West Indes Rub (or 1/4 teaspoon powdered garlic, teaspoon black pepper, with a pinch of powdered ginger)
1/4 teaspoon sea salt
In a small bowl or magic bullet, combine the lime juice, olive oil, spices and salt. Place the carrots, garbanzo beans and cilantro in a large bowl. Pour the dressing over the salad and toss. Sprinkle with the poppy seeds. You can store this is the refrigerator for up to 5 days.
I’m off to read the newest issue of “Whole Living” magazine. Does anyone else get that one? Have a great day!
Today’s Quote: “Set your goals, take steps toward them and then accept what is right here, right now.”
Hi! How are you doing today? I’m feeling fabulous right now! I woke up early, took Layla for her morning walk, worked at the health center, got all my appointments made, worked out, made one of my Gluten-Free Lean Cuisine dinners, and now I’m sipping my Blue Sky Cherry Vanilla Creme soda as I type this. And, The Bachelorette is on right now, so I guess you could say I’m multitasking.
Today I was driving home thinking about how I had crossed almost all of my to-do’s off of my daily list. This lead to me start thinking about how I am a “go-getter” and am constantly working towards my goals. This trait can be seen as a good or a bad thing. For this post, we’ll focus on the positive aspect of it.
What makes someone an achiever? Why do some people have the ambition and drive to go after their dreams and not give up? Why do others choose not to set goals and work towards them? Does everyone desire to achieve great things, but only some act on it? What differentiates the achievers from the slackers?
I am no expert at achieving goals, but have achieved some goals throughout my life. I strongly believe that regular goal-setting is detrimental to being successful in life. If you don’t decide where you want to go in life, how are you going to get there? Set goals to help you create your life map.
Here are my top 5 personal tips for achieving your goals:
1. Write them down. I know that this doesn’t seem like a big deal, but the simple act of taking out a pen and writing your goals down on paper makes you 99 times more likely to achieve them.
2. Post them up. Remember that inspiration board post that I did a while back? The point of creating an inspiration board is to look at it and be inspired each day. By writing down your goals and pasting them to your inspiration board, you are constantly reminded of your goals.
3. Just Do It. The Nike tag line is not just for athletes; it’s for all of us. Procrastination can get the best of all of us, but only you can push past it. Instead of making up excuses of why you “can’t” do something, make an action plan and “just do it.”
4. Be kind to yourself. It’s easy to let self-doubt and negative emotions get the best of you. Instead of thinking about your weaknesses and what you haven’t yet achieved, focus on your strengths and how you’ve already started working towards your goals. Remember that positive thinking creates positive results. Being kind to yourself will enable you to achieve your goals and feel great while you are doing it.
5. Reach out for support. This is such an important step. We as human are becoming more and more isolated as time goes by and technology changes. You need to reach out to others and share your goals with them. By interacting and socializing with your peers and mentors, you will have more support for working towards your goals.
Some great websites with goal setting tools include:
Lululemon Goaltender- This application lets you set goals for a year, 5 years and 10 years from now. It even emails you to check on your status with each goal.
Tim Ferris’ Dreamline Worksheet – This excel worksheet allows you to set personal and business goals and create the steps to make them attainable. I highly recommend both of his books for getting you motivated to set some goals.
Acompl.sh.com – This site used to be named 101 in 365, but they recently changed their name. They offer a place to store 101 goals that you would like to accomplish over the next year. The goals can be big or small, but you want to cross them off your list within the next 365 days.
What are your top tips for achieving your goals? One of my goals is writing my blog posts on a daily schedule. I haven’t achieved it yet, but I’m working on it ;)
Today’s Quote:
“People who fail to achieve their goals usually get stopped by frustration. They allow frustration to keep them from taking the necessary actions that would support them in achieving their desire. You get through this roadblock by plowing through frustration, taking each setback as feedback you can learn from, and pushing ahead. I doubt you’ll find many successful people who have not experienced this. All successful people learn that success is buried on the other side of frustration.”
Hi! How did eveyone’s weekend go? Mine has been wonderful. I got to see most of my family Saturday afternoon for my cousin’s college graduation party. Congrats Alee!!! The party was hosted at Bluehour in the pearl district. Appetizers and drinks were served. I wasn’t very hungry, but my cousin said that the food was good.
I made Alee some raw french macarons as a present. I had some Living Intentions Raw Superflour blend to use up and I’ve had french macarons on my mind ever since my friend, Laura’s bridal shower. (More on that to come later this week.)
The "Real McCoy" French Macarons
So, I played around in the kitchen Friday afternoon. Here’s what I came up with:
In a high powered blender, blend the 2 1/2 cups shredded coconut on low to medium speed until the consistency is that of coconut butter. Or, place your cup of jarred coconut butter in the blender. Add all of the remaining ingredients besides the filling to the blender. Blend on low to medium speed until all of the ingredients are well combined.
Roll the dough with a rolling pin until it is 3/8″ thick. Use a circular cookie cutter the size of a quarter to cut out the cookies. I used the cap to a vitamin jar and it worked perfectly. Transfer the cookies to your mesh-lined dehydrator tray. Dehydrate for about 18 hours; until the edges of the cookies are crisp.
To make the filling:
Using an electric blender and a chilled bowl, blend all of the filling ingredients at medium to high speed. Once the filling is fluffy, put it in a pastry bag or zip-lock bag. Chill in the refrigerator overnight.
To assemble the macarons:
Remove the filling from the refrigerator about two hours before you want to use it and allow it to come to room temperature. If you are somewhere very warm, you might want check the filling every half hour to make sure that it isn’t melting. If using a zip-lock bag, cut the tip off a bottom corner of the bag. Pipe about a teaspoon worth of filling onto a cookie. Top it with another cookie and gently press them together. Once you have filled the macarons, place them back in the refrigerator to set. Serve at room temperature. These should last for about a week in the fridge, but I honestly doubt that someone could just let them sit in there that long ;)
I tried one of these and it was delish! My sister and her friend both agreed, so I thought that I’d share them with you. I recommend using a Vita-mix blender and an Excalibur dehydrator for this recipe.
Today’s Quote: “What you get by achieving your goals is not as important as what you become by achieving your goals.”
Hi! I hope that you are having a great week. Today I wanted to focus on something a little different. Some of you may know that I lived on Maui for a few years. I had plenty of time to dine at many of the amazing restaurants that the island has to offer. Since we’re entering Summer and I know that Maui is a popular vacation destination, I thought that it would be fun to share with you some of my favorite restaurants around Maui.
Milagros will always have a special place in my heart. Blake and his business partner were friends with the bar tender, Dave, and we always were treated to extra good service. This was our go-to restaurant. They have a Mexican inspired menu featuring fresh, island ingredients. Everything on the Menu is good. No, I’m serious! For drinks I recommend the mojito or the mango margerita. Gluten-free option: Fish tacos are my favorite item on the menu.
This is the best asian restaurant on the island. They have a huge selection of sushi, but their cooked dishes steal the spotlight. Before I ate gluten-free, Blake and I shared the tasting menu and it was one of the best meals I have ever eaten! Get here early or call and make a reservation because this place is usually packed. Gluten-free option: Mango crab hand rolls.
I didn’t even know that I like Vietnamese food until I ate here. This restaurant is a bit off of the usual tourist’s path, but the food is worth it. It’s fun to come with a big group and order 10 different items and pass them around the table. My only warning is not to try whatever the server recommends. The gentleman who used to wait on us would always recommend obscure entrees that didn’t impress us. Stick to what sounds good to you. Gluten-free option: Rare lemongrass beef salad without the shrimp chips.
This is one of our favorite restaurants. We discovered it our last year on the island and I wish that we had tried it out sooner because it was that good! The atmosphere is a little more sophisticated than most of the island. The fish selections is outstanding and the drinks are pretty good too. I usually got a little dressed up to go here, but casual clothes are fine too. Gluten-free option: seared Ahi with rice and vegetables. (Make sure that they know you are gluten-free)
No dining list on Maui would be complete without Mama’s on the list. This is the place for special occasion dining. Their prices are a bit steep for everyday dinners, but if a birthday or anniversary is being celebrated, this is the best place to go. The service is impeccable, the view is beautiful and the food is magical. The fish is caught fresh daily by local fisherman. Their drinks are pricy, but worth it. Try the one with coconut milk, lime juice and rum. Gluten-free options:
Seared Beef Polynesian appetizer and Polynesian Ono.
These are my top 5 from memory, but there are many more amazing restaurants on the island. I’ll probably do another post with them. Although, writing this makes me really hungry for island cuisine and miss Maui too much! Have you been to Maui? What is your favorite restaurant there?
Hi! I hope that you are enjoying some fun activities this weekend. I am typing this post at my kitchen table while my mini-quiches are baking in the oven. I call this my “happy place” because I’m in the kitchen baking and on my computer at the same time. Two of my favorites in one!
I’m making mini asperagus mushroom quiches based off of this recipe by Martha Stewart. The quiches are not gluten-free. They are for one of my best friend’s bridal shower tomorrow and I have never made gluten-free quiches before and know that this is not the time to “experiment” with a gluten-free recipe.
My friend’s twin sister got an adorable mini-quiche pan at Williams-Sonoma for me to use and it worked perfectly for the recipe. You can find it here. I used puff-pastry dough from the freezer section, and substituted sautéed mushrooms for the ham that the recipe called for. Too bad I won’t be able to test them before the shower. I’ll just have to trust that they taste amazing. Martha Stewart, is usually a reliable source for recipes.
I wanted to share a recent find with you. While reading The Oregonian FoodDay this week, I saw something featured that I have been waiting for: oven-safe, glass food storage containers with snap-on lids. Perfect! They are by Ziplock and you can find them here. The reasons why I have been wanting glass, oven-safe storage containers are because we do not have a microwave at our house, it’s easier to store my left-overs in the same container that I use to reheat them and because I avoid plastics with BPA.
Bisphenol A is an endocrine disruptor found in some plastics, which can mimic the body’s own hormones and may lead to negative health effects. Early development appears to be the period of greatest sensitivity to its effects. Regulatory bodies have determined safety levels for humans, but those safety levels are currently being questioned or under review as a result of new scientific studies. (source)
The Environmental Working Group lists these studies showing the adverse health effects of BPA:
A study showing that BPA exposures lead to an error in cell division called aneuploidy that causes spontaneous miscarriages, cancer, and birth defects in people, including Down Syndrome (Hunt et al. 2003).
An investigation demonstrating that low doses of BPA spur both the formation and growth of fat cells, the two factors that drive obesity in humans (Masumo et al. 2002).
A study linking low doses of BPA to insulin resistance, a risk factor for Type II diabetes (Alonso-Magdalena et al. 2006).
A preliminary investigation linking BPA exposures to recurrent miscarriage in a small group of Japanese women, made potentially pivotal by its concordance with lab studies of BPA-induced chromosome damage that could well cause miscarriage (Sugiura-Ogasawara 2005). (source)
Be sure to avoid plastics marked with the numbers #3 & #7, most canned foods (the plastic lining contains BPA), all microwavable frozen entrees packaged in plastic. When selecting water bottles, choose stainless steel, glass or BPA-free plastics. If you are a parent, make sure that your baby bottles are labeled “BPA-free.”
I just wanted to touch on some of the dangers of BPA. At the health clinic where I work, we have a test that actually shows the levels of BPA in your body along with other environmental toxins. It’s scary to see how high a lot of people’s toxic levels are. With that to think about, I’m going to go get a run in and finish up the quiches for tomorrow’s party. Have a great day!
Today’s Quote: “There are no failures – just experiences and your reactions to them.”
Hi! Are you all feeling inspired after my inspiration board post? Today I wanted to share some of my favorite ways to satisfy a pizza craving while still avoiding gluten. As you might already know, pizza crust is made with wheat flour, which contains gluten. Sometimes I miss eating regular pizza, but like every other type of glutinous food craving that I get, I find a way to fulfill it.
Luckily, we have many gluten-free pizza options. If I need a frozen pizza, Amy’s gluten-free pizzas have a rice flour crust and come in both dairy cheese and dairy-free cheese varieties. I especially like the spinach & tomato one.
I’m kind of ashamed to say that it’s the only brand of frozen pizza that I have tried, but most gluten-free pizzas are expensive and if I already know that I like Amy’s, why should I risk it?
Now, if you are feeling a little more gourmet and in the mood to make your own gluten-free pizza dough from scratch, Gluten-Free Mommy has a good recipe posted here.
Or, if you want to make a super-quick pizza, take a brown rice tortilla, spread some pizza sauce, sprinkle your favorite cheese (low-moisture mozzarella or mozzarella Daiya non-dairy cheese work well,) and load up on lots of vegetables (mushrooms, spinach, onion, olives, sweet potato slices, broccoli, etc.) Bake at 400º for 10-12 minutes or until the edges start to brown. Simple and satisfying!
Or, if you want to go completely vegetable crazy, remove the stems from whole portobello mushrooms. Coat the mushroom caps with a little olive oil and season with salt, pepper, garlic powder, thyme and balsamic vinegar. Pre-heat the oven to 350º. Place the mushroom caps with the gills-side down on a lightly oiled pan and bake for 15 minutes.Remove from the oven and turn the caps over and top with pizza sauce, veggies and cheese and bake for an additional 10 minutes.
Sometimes you just want to go out for a slice of (or whole) pizza! If that’s the case, and you don’t know where to go, then google it. I usually just type in, “gluten-free pizza” plus whatever town I’m in. Up pops a list of pizzerias serving gluten-free pizza. If you happen to live in the Portland area, Bellagio’s has my favorite personal size gluten-free pizzas. Or, check out glutenfreeportland.org’s list of pizza spots around Portland.
More and more national pizza chains are starting to offer gluten-free crust. I know that Garlic Jim’s gluten-free pizzas are really popular.
If you are trying to watch your waistline while enjoying some pizza, here are three tips to slash some calories:
1. Avoid fattening meat toppings. Pepperoni, sausage and meatballs are loaded with extra fat and sodium.
2. Ask for half the cheese. Trust me, you will not even miss it. Then next time you order pizza, try it without any cheese and see how you like it. Well, this may be taking a little too much of the fun out of pizza, but it’s a great option for vegans and people with a dairy-intollerance.
3. Have 1 slice of pizza along with a large green salad. This way, you get to enjoy some pizza and fill up your stomach with lots of fresh vegetables. Just be sure not to drown your salad in creamy dressing. Try to add a little vinaigrette instead.
If none of there pizza options are available to you, here is another pizza-flavored meal that I love, pizza salad. I made this the other night when I went to grab a brown rice tortilla and it was moldy – eww!
Combine all of the ingredients in a large salad bowl. Toss and serve. This seriously satisfied my pizza craving the other night!
I hope that these gluten-free pizza tips with help you find a new way to indulge your pizza cravings. Does anyone have any amazing gluten-free pizza suggestions? I’m all ears :)
Hi! I hope that everyone enjoyed the maple syrup information yesterday. Tonight’s post is going to feature one of my favorite things: Inspiration Boards.
Inspirations boards are a collage of images, quotes and written goals that inspire you to achieve your dreams. You can clip photos from magazines that inspire you to be a better version of yourself. You can write down quotes that are meaningful to you. It’s helpful to write out individual goals that you want to achieve.
I started making inspiration boards back in middle school and hanging them up in my closet so that I would see them each morning when I got dressed. Then in high school, I made collages out of magazine clippings and put them inside the covers of my binders. Fast forward to now … and I have a little inspiration board in my room. It serves as my daily reminder to work towards my goals, stay positive and create the life that I want to live.
You may have seen Gina’s Inspiration Boards a while back. She kinda reminded me about my love of inspiration boards. Another great post on making inspiration boards is on the Lululemon blog. A few months ago I gathered up the magazine clippings that I had set aside and tacked them up on my bulletin board along with some of my handwritten goals. This summer I’m making working out, taking Layla for lots of walks and getting enough rest a priority, so I wrote myself a little reminder about these too.
So, what’s going on your inspiration board? You can make one to hang up on your wall or if you want to make one on your computer, check out Oprah’s Dream Board Maker online.
I’m going to be sending mine to Karena and Katrina at ToneItUp for their post that they’re doing on inspiration boards. We’re all here to support each other and encourage one another to create our own dream life! Feel free to send me a picture of yours if you make one. Take care, Kilee
Hey! How has your weekend been? Mine has been fabulous! The weather has been beautiful in the pacific northwest. I started off the weekend with a little “Mexican Night” at our place with some family and friends.
Then, I stayed with my parents at the coast Friday night and got to spend lots of time walking on the beach with Layla. It has been such a nice, fun weekend!
Today I wanted to do a little feature on one of my favorite sweeteners: maple syrup. I use 100% all-natural maple syrup in some of my baked goods and on my gluten-free protein pancakes. Other sweeteners that I use include raw honey, stevia, sucanat, evaporated cane juice and occasionally agave nectar. I have taken HFCS (high fructose corn syrup) and refined sugar completely out of my diet because of the health dangers of each of these common sweeteners. Some of the reasons why I choose not to consume HFCS include:
It contains no enzymes, vitamins or minerals. It actually does the opposite, it robs micro-nutrients from your body. The fructose in HFCS is different from the natural fructose you get when you eat a small piece of whole fruit, which contains the nutrients needed for your body to assimilate sugar.
It is almost always made from genetically modified corn, which may increase your risk of developing corn food allergies. The problem with corn allergies are that once you have a corn allergy from GMO corn you will have an allergy to even healthy organic corn products.
It does not stimulate insulin production or enhance, leptin, a hormone involved in appetite regulation. Because insulin and leptin act as key signals in regulating how much food you eat, this suggests that dietary fructose may contribute to increased food consumption and weight gain. (source)
The reason why I choose not to consume regular, white sugar is because I have noticed a strong relationship between my increased sugar intake and my anxiety/bad moods. I LOVE sweets, but over the years have realized that anytime I eat an abundance of white sugar, I get anxious and depressed feeling. Other reasons why you might not want to eat refined sugar include:
Sugar can suppress the immune system. There is scientific data showing an increase in sugar intake to a decrease in the bodies ability to ward off illness. Think about the cold/flu season – Halloween to Easter. Do you eat more sugar during these holiday months?
Sugar feeds cancer cells. This is very scary for our growing cancer epidemic. We are all born with some cancerous cells, but the more sugar that we feed our bodies, the more rapidly the cancer cells can grow.
Sugar increases your chance of having candida. Candida is a naturally occurring yeast in our bodies. If it has the opportunity to overgrow, it can create a leu of health problems and takes a lot of work to get it back down to a normal amount. (source)
Now that we have talked about some of the reasons why HFCS and refined sugar are bad for our health, let’s focus on a replacement sweetener for the two of them: 100% pure maple syrup. Maple syrup is one of nature’s sweeteners. It is harvested from maple trees primarily in North America. It’s calorie content is similar to refined sugar, but it boasts some nutrition stats that refined sugar lacks:
The zinc found in maple syrup can help to protect your heart by acting as an antioxidant and decreasing the progression of atherosclerosis – the thickening of artery walls.
Two teaspoons of maple syrup contain 20% of your recommended daily supply of manganese. This trace mineral is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
Maple syrup is much less refined than regular, white sugar. Our body can easily identify and metabolize it for energy. (source)
Food-grade maple syrup is broken down into different grades. In general, the lighter the color of maple syrup, the more delicate the flavor. The United States has some basic grading standards based on color and flavor.
US Grades of Maple Syrup
US Grade AA Light Amber (Fancy)
A light amber colored syrup with a mild flavor, usually made from the first brief flows of the season. Considered the highest grade.
US Grade A Medium Amber
Medium amber color and pronounced maple flavor. A good general usage syrup delicate enough to be used with subtle flavors but is generally used as a table syrup.
US Grade A Dark Amber
Deep color with a flavor likened to caramel. Some find it a bit too strong in flavor for general usage but it can be used like Medium Amber grade.
US Grade B
Very dark amber, less sweet with a robust, molasses-like flavor recommended primarily for baking. This is the least expensive variety. Also known as Grade C in Vermont.
Individual states also have their own grading standards. Canadian Grades also differ which can add to the confusion. Check the label to find out the manufacturing location. (source)
Almost all pancake syrups (like Aunt Jemima or Mrs. Butterworth’s) are actually corn syrup and/or high fructose corn syrup with artificial maple flavoring. Throw these bottles away and replace them with 100% pure maple syrup!
We have looked at some of the health benefits of using maple syrup instead of HFCS or refined sugar and the different grades of maple syrup. Let’s talk about how to use it in our kitchens.
To replace sugar in a baked good recipe: start out using ¾ cup for every cup of white sugar and decrease the amount of liquid by 3 tablespoons to compensate for its liquid state. Taste how the recipe turns out and alter the amount if needed the next time that you make it.
Use on top of pancakes, waffles, french toast or any other breakfast that you would reach for a bottle of Mrs. Butterworth’s.
I would tell you to use it in place of sugar in your coffee or tea, but I like to use stevia as a non-sugar sweetener for these beverages. I’ll do an “ingredient spotlight” on stevia in the near future.
Some recipes that call for maple syrup that I want to try out:
I want to remind you that just because maple syrup in an all-natural sweetener, that does not give you the freedom to over-indulge and use gobs of it day in and day out. Try to limit your daily consumption of sugar and sweeteners to less than 100 calories or approximately 2 tablespoons worth of maple syrup. As with everything else in our healthy diet, eat it in moderation.
I hope this helps you better understand maple syrup in contrast to HFCS and refined sugar and inspires you to try it out in a recipe. Let me know if you have any other uses or recipes that call for maple syrup. I’m going to lay low and relax tonight. Have a nice evening!
Today’s Quote: “Anyone who has never made a mistake has never tried anything new.” – Albert Einstein
Hi! How is your day going so far? Mine has been wonderful; partly because I realized we were already half way through the week. Gotta love Monday holidays! I thought that it might be fun to show you my meals today because I just happen to have my camera sitting on the kitchen table all day. These are all one-dish meals that I threw together in 15 minutes or less.
Breakfast: Breakfast Burrito Scramble
I cooked organic scrambled eggs, cut-up brown rice tortilla, veggies with Mexican blend Mrs. Dash and topped it with some pico de gallo. A very healthy and filling way to start my day!
Lunch: Salad
Arugula and mixed greens with chickpeas and my new tahini-lemon dressing recipe.
Dinner: Orange Chicken Stir-Fry
Organic chicken breast with veggies and a little oriental orange sauce that I mixed up.
I spent a total of less than an hour in the kitchen today and enjoyed three homemade meals. As you can see, eating healthy, gluten-free meals can be easy, quick and oh so good!
Tonight I want to feature some of my favorite websites that inspire me to be my best each day. I think that I’ve mentioned some of these in the past, but they are each so fabulous, that I want to remind everyone to check them out!
I subscribe to their daily newsletter and it truly is one of the best parts of my day. Mastin Kipp writes amazing and inspirational advice and I love the quotes section of the newsletter. This is one to check out a.s.a.p. and sign up for the daily newseltter. I promise that it will add joy and happiness to your day!
These are my favorite celebrity trainers! I wish that I could work out with them everyday. Karena and Katrina are so positive and fun to listen to. They have awesome workout videos that are set on the California beach. One day, I’m going to go visit their studio and work out with the ToneItUp team!
Kris Britton has a lovely blog dedicated to allergy-free recipes and inspiration to follow your passion. She is always coming up with new yummy, allergy-free recipes. She also offers a lot of advice for following your passion and living your dream. And, she sells her gluten-free cookies on Etsy. She is one busy girl!
What are some of your favorite websites? I’d love to hear what ones you check out regularly. I’m off to clean up the house for a little get-together that we’re hosting tomorrow night. Have a great evening!
Today’s Quote: “Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
Layla joined me on a fun little nature hike this weekend
It was so "Twilight-esque"
Hi! I hope that you had a chance to relax and kick back a little this past weekend. Having one extra day to finish up the weekend to-do list, lounge around and get out and enjoy the semi-nice weather was great! More importantly, I want to give thanks to the veterans, soldiers and their amazing families. I am humbly grateful for your service and sacrifice.
As you know, I love to cook and am constantly browsing through cookbooks, Bon Appetite and food blogs looking for new recipes to try. Often times, a recipe that looks delicious contains gluten. There are a few quick and easy ingredient swaps that I use the first time that I try a new recipe. Sometimes the recipe turns out fantastic, other times it needs a little more work. Here are some of my go-to ways to turn a glutinous recipe into a gluten-free one.
How to Make a Recipe Gluten-Free
1. Flour - If a sauce or soup call for a little flour, I’ll substitute half the amount called for with corn starch. If it’s a major ingredient in the recipe (muffin or cookie) I’ll use my favorite brand of gluten-free flour, Better Batter. Another blend that I mix myself is: 1 ¼ cup brown rice flour, 1 ¼ cup white rice flour, 1 cup sweet rice flour, 1 cup tapioca flour, 2 teaspoon xantham gum.
2. Pasta – This is an easy one! Tinkyada brand brown rice pasta comes a variety of pasta shapes. The brown rice pasta from Trader Joe’s is excellent too. I have a feeling that it’s actually the Tinkyada one repackaged ;) Play around with the cooking times because I find that gluten-free pasta takes a little longer to cook than regular pasta.
3. Bread Crumbs – There are gluten-free bread crumbs available for purchase, but I have never bought them before. I like to crush either corn flakes or gluten-free crackers in a zip-loc bag with a rolling pin.
4. Soy Sauce – Regular soy sauce contains wheat. My favorite substitute is wheat-free tamari. Tamari is also made from fermented soybeans and tastes very similar to soy sauce. Always start with less tamari than the amount of soy sauce that is called for. You can always add more if you need to.
These are some of my regular ingredient swaps. Sometimes I have to get a little more creative than others, but it’s always fun to try new recipes out! Let me know some of your favorite ways to make a recipe gluten-free?
After spending the last three and a half years trying out gluten-free foods, creating delicious gluten-free recipes and learning all about hidden sources of gluten, I have prepared a full guide completely devoted to transitioning into a gluten-free lifestyle. This program gives you the tools that you need to painlessly and deliciously eat gluten-free without missing all of the foods that you used to eat.
I have prepared a list of foods that are naturally gluten-free and a list of foods to avoid at all costs. I typed up a gluten-free grocery shopping list, meal ideas and included some of my favorite gluten-free recipes. Because I want to personally help you make this transition as easy as possible, the program includes a (50-min) phone consultation to address your gluten-free needs and email correspondence for questions that arise on your program. As a bonus, I am including a complimentary restaurant ordering guide that will help you avoid gluten while you are eating out.
Please feel free to check out the program details here and ask any questions using the comment box.
Have a great weekend and I’ll be back with more gluten-free posts later tomorrow.
Hello everyone! I hope that you are having a great day so far. Mine has been good. Layla and I went for a walk after work and I helped my sister make a casserole for her friend. Somehow I always end up in the kitchen at night. Whether I’m cooking something for myself or for others, it is the best place to unwind from my day.
A few days ago, I baked a gluten-free cheesecake for an office birthday party. The birthday girl chose this recipe from Health Magazine and I (of course) altered it just a little to suit my gluten-free needs. This cheesecake is a bit lighter than a typical cheesecake because of the reduced fat content. You don’t have to make the almond brittle, but it adds a nice, sweet crunch to the dessert.
Gluten-Free Amaretto Cheesecake with Almond Brittle
1. Place a rack in middle of oven; preheat to 350°. Coat a 9-inch springform pan with cooking spray; set aside.
2. To make cake crust: Place almonds, flour, and sugar in a food processor; process until nuts are finely ground. Add butter; pulse until combined. Press crust evenly over bottom of prepared pan. Bake until golden brown (about 15 minutes). Transfer to a wire rack; cool completely. Reduce oven heat to 300°.
3. Place cream cheese in a large bowl; beat with an electric mixer at medium-high speed until light and fluffy (about 2 minutes). Gradually add condensed milk, amaretto or extracts, and vanilla to mixture; beat until smooth, scraping down sides of bowl as necessary. Reduce mixer speed to medium; add eggs, one at a time, beating well after each addition.
Pour batter into prepared pan. Bake until cheesecake is puffed on sides and slightly jiggly in center (55-60 minutes). Let cool completely on a wire rack. Tightly cover and refrigerate until thoroughly chilled and set (at least 8 hours or up to 2 days).
4. To make brittle: Increase oven heat to 350°. Place almonds on a baking sheet; toast until golden brown and fragrant (about 5-7 minutes), stirring twice. When cool, push almonds close together in an 8-inch circle.
Heat a medium heavy saucepan over medium heat; add sugar, water, and salt to pan, stirring until sugar dissolves. Increase heat to high; bring mixture to a boil, washing down sides of the pan with a wet pastry brush to remove sugar crystals. Boil, without stirring, until caramel is a light amber color, then swirl the pan to even out the color. (The color of carmel should be slightly lighter than in the photo below. I was disappointed that I cooked the brittle about a minute too long and it created a burn flavor in the brittle.)
Immediately pour caramel in a circular motion evenly over almonds on baking sheet, coating well. Allow brittle to cool and harden (about 15 minutes). Break into smaller pieces; place in a large zip-top plastic bag. Crush brittle into 1/2-inch pieces with a rolling pin.
5. To serve, run a knife around inside edge of pan to loosen cake; remove side of pan. Using your palms, coat side of cheesecake with praline pieces; carefully press remaining praline pieces into top of cake. Cut cheesecake into wedges with a serrated knife dipped into hot water; wipe knife dry after each cut.
It was delish and I might play around with some new cheesecake flavor combos in the future. Let me know if you make this dessert. Okay, well I’m off to watch last night’s The Voice on OnDemand. Have a great night tonight :)
Hi! I hope your week is going good so far! I had a fun, productive and energizing weekend. I’m ready to hit the ground running with some new projects. One of the projects that I did over the weekend was make my own pre-packaged, individual, gluten-free dinners that I can keep in the freezer.
My college roommates will probably recall that I ate a Lean-Cuisine with sauteed vegetables every night for dinner. (Courtney, Rachael… remember all the Lean-Cuisines that I had stocked in the freezer?) They were cheap (5 for $10 on sale,) satisfying (only when you added a cup or two of frozen vegetables) and conveinent to prepare. Oh, how I miss my Lean-Cuisine dinners. I’d complete my meal with a Tofutti Hooray! Hooray! bar and I was a happy girl. After finding out that I needed to eat gluten-free, I was slightly disheartened when I checked the ingredients of every Lean-Cuisine meal in the grocery store to discover that almost ALL of them contain gluten! Mostly in the form of wheat or soy sauce.
My Lean-Cuisine days were over. Today, I avoid Lean-Cuisine frozen dinners for two other reasons: they are chalk full of preservatives and artificial ingredients and I don’t own a microwave. I think you might be able to heat them in a toaster oven, but when I’m hungry, I need to eat within about 5 minutes max. So, I came up with a genius solution: making my own, individual, healthy, gluten-free freezer dinners. If you are interested in making you own, please read my description below.
Homemade Gluten-Free Lean-Cuisines
Ingredients:
3-4 types of uncooked protein (chicken tenderloins, shrimp, steak, tempeh, etc.)*
Frozen veggies of your choice (broccoli, green beans, Italian or Asian themed frozen veggies, etc.)
Prepared brown rice (I like to get the frozen brown rice at Trader Joe’s because I never know if mine is going to turn out or not) or another type of gluten-free starch. Cooked quinoa, beans and brown rice pasta would all work too.
Prepared or homemade gluten-free sauces of your choice (curry, marinara, teriyaki, garlic butter, etc)
Quart sized Freezer Zip-Loc bags
I went to Trader Joes last Friday and bought all of my ingredients. Don’t freak out about how much you just spent in one shopping trip. You are saving time and money in the long run by buying ingredients in bulk and doing the prep work ahead of time. I was able to make 16 dinners out of my food. When you have all of your ingredients and an idea of what you want to make, take everything out of the fridge and place it on the counter. Slice your desired poultry, meat or meat alternative into bite sized pieces. Remember that we are mimicking the Lean-Cuisine and they contain small bites of food. Place each type of protein in a separate bowl and pour whatever type of sauce that you would like to go with it on top. Mix well and set aside.
Now, comes that fun part! Label your Zip-Lock freezer bags ahead of time with the type of dish. Also decide approximately how many calories and grams of protein you would like per bag. Our goal is to fill you up with enough healthy food per bag, so that you are not spending the rest of your evening in front of the kitchen cabinet looking for something else to eat ;)
Next, open your first bag and fill the bottom with one serving of your protein and sauce. If you are adding rice or another type of starch, add a serving on top of your protein. Next we get to my favorite part, the veggies! Try to mix and match different combinations of about 1-2 cups of frozen vegetables. This is a great opportunity to fill up on low-calorie, high-fiber veggies. Remember that the more vegetables you add, the less hungry you will be around bed time.
Push any remaining air out of the bag while your seal it up. Ta-da! You have your own homemade, gluten-free, Lean-Cuisine ready for your enjoyment. You can store them for up to 3 months in the freezer.
To prepare your meal, place the bag in your refrigerator the night before. When you ready to prepare your dinner, simply heat a medium sized sauce pan over medium-high heat. Spray the pan with a little bit of olive oil and add the contents of your bag to the sauce pan. Cook for approximately 5-10 minutes, until your protein is cooked through. Serve on a plate and enjoy!
* If you are planning on microwaving your dinner instead of cooking it on the stovetop, you may cook your protein the day before. Allow it to cool completely in the refrigerator before beginning the bagging process. Follow the rest of the instructions up until the cooking step. Place the contents of your bag into a glass, microwave safe dish and cover. Cook on high for 2-3 minutes, until your meal is fully heated. Serve on a plate and enjoy!
I truly hope that you are able to prepare these pre-made dinners for yourself. We all have hectic schedules and by spending two hours on a weekend day, you can cut your nightly food preparation time in half. I am aware that this meal preparation will not work for a lot of families, but it might come in handy for times when everyone has a different schedule and your children need a quick and easy dinner.
Please let me know if you choose to try this meal preparation method out and how it works for you.
I shared my dinner the other night with one of my fav’s, Gwyneth. She doesn’t do Lean-Cuisines, so I treated her to a salmon fillet with steamed lemon-tahini kale and a glass of Cab. Haha!
Have a great day!!!
Any gluten-free readers in the Portland-Metro area: check out this great blog for tons of gluten-free restaurant review, local events and product reviews: http://glutenfreeportlant.org
Hi! I hope that you are having a fabulous Friday so far! Here’s a pic of my cute little wheat grass pot in my kitchen. I juiced some the other day and cannot believe how much instant energy it gave me :)
I have spent the last few days re-prioritizing my goals and how I spend my time. As I reflected over the past year, I started to realize that I have been putting so much energy into *making things happen* that I haven’t stopped to smell the roses along the way. My goals that I plan to achieve are grande in size and I have spent the past few years in the mindset that I have to work non-stop, spend all of my free time building my business and go-go-go to accomplish these goals. After taking a few weeks off from this mindset, I have realized that it’s unhealthy to always be in this mode. My mind was constantly thinking of what I should be doing or how much I need to accomplish to create the life that I want. I was striving to be be a super-human.
Then it hit me. I’m never going to be super-human. None of us are. Even Martha Stewart, one of my long-time idols, is not super-human. She built an awe-inspiring media empire, but was not super-human enough to avoid jail-time.
Looking back on different times in my life I started to see a theme. I wish that I would not have worried so much and just gone out and had fun. Don’t get me wrong, I’ve had lots of fun, but there has always been a part of me that worried that I wasn’t doing enough to work towards accomplishing my goals. What am I going to do about this? I’m going to change my mindset. Instead of continuing my theme of worrying and always feeling like I need to be doing more, I’m giving myself permission to go relax a little and enjoy life. Even the most accomplished individuals have some fun now and then, right?
The reason why I wanted to share this with you is because leading a fulfilling, healthy lifestyle involves balance. Work and play, healthy, alkalizing foods and indulgent treats, working hard to accomplish your dreams and relaxing. I pledge to keep a more balanced mindset when it comes to achieving my goals. I trust that the universe has an even greater plan for me than the one that I strive for.
Because I just spent the past year working my buns off and am now realizing that it’s beneficial to slow down and enjoy the moment you’re in, I want to share with you my tips on easing off of over-drive. If you are on the other end of the spectrum and feel that all you want to do is lay back and not set any goals, wake up and use these tips to get motivated!
1. Identify your top three goals. Write them down in a notepad or on a dry erase board.
2. Remind yourself that you will accomplish these goals at the right time for you and your journey through life.
3. Trust that the universe has an even better life in store for you than the one you have planned.
4. Create an action plan of how you are going to achieve these goals. Do not become fixated on achieving them a.s.a.p. but instead recognize that you will accomplish your goals when the timing is right. Remember my favorite life quote that I’m sure my friends are sick of hearing from me, “Everything happens for a reason.” If something doesn’t happen exactly when you want it to, trust that there is something greater that is meant to happen.
5. Make time to relax, hang out with friends and family, have fun, treat yourself. Life is too short to only focus on your goals and not enjoy the wealth that you already have: health, loved ones & purpose.
So, I just wanted to remind myself that I’m not super-human. Even though I would LOVE to write a new blog post everyday, at this point in my life, I cannot accomplish that goal. It doesn’t mean that it won’t happen someday, just not today.
Please remember not to be too hard on yourself and realize that your goals will come true if you progressively work towards them. Take some time to have fun and be with the ones you care about.
And, for daily inspiration delivered right to your inbox, check at http://thedailylove.com. I always feel so inspired and enlightened when I read Mastin’s daily email newsletter!
Quote of the Day: “One day at a time–this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering.”
Hi! How is your weekend going so far? Mine started off wonderfully with a healthy cooking class at the health center where I work. The class was based around incorporating more fresh vegetables into our diet along with a delicious gluten-free, vegan lemon cookie recipe. We started the workshop with a green smoothie recipe. I always try to promote Robyn Openshaw’s site, greensmoothiegirl.com, because she has a very informational and inspiring website centered around green smoothies.
Demoing the "Green Smoothie"
We then made a lemon basil salad featuring lots of fresh greens and a homemade lemon basil vinaigrette. I shared my super-simple hummus recipe and then spoke a little bit about gluten-free baking. There is so much information to share about creating gluten-free baked goods, that I need to have a workshop solely on gluten-free baking! I spent some time in the kitchen last weekend experimenting with a lemon cookie that my grandma used to bake my grandpa, sister and I. After two failed attempts at changing the recipe to be gluten-free and vegan, I am proud to say that the third time’s a charm! These are the perfect bite-sized cookies for spring.
Gluten-Free, Vegan Lemon Cookies
1 ½ cups gluten free flour blend*
¾ cups evaporated cane juice (organic sugar)
1 teas baking soda
½ teas baking powder
pinch of sea salt
1 Tbls grated lemon peel
¼ cup + 1 Tbls grapeseed oil
¼ cup fresh lemon juice
1 tsp vanilla
½ tsp almond extract
Preheat oven to 350°f. Mix the dry ingredients in a large bowl. Stir in the lemon peel, grapeseed oil, lemon juice, vanilla and almond extract. Drop by heaping teaspoons onto a parchment paper lined baking sheet.
The batter is more "shortbread cookie batter" like
Bake for 9 minutes. Let rest on pan for 2 minutes and then move cookies to a baking rack to cool.
Just slide the parchment paper onto a baking rack to cool
Store in an airtight container for up to 3 days or for even better storage, store in a zip lock bag in the freezer and let thaw before eating.
* I mix my own gluten-free flour blend using Bob’s Red Mill Flours. Store in an airtight bag or container in the refrigerator for up to 4 months.
The recipe is:
1 ¼ cup brown rice flour
1 ¼ cup white rice flour
1 cup sweet rice flour
1 cup tapioca flour
2 teas xantham gum
Let me know if you were one of the workshop participants and if you’ve made any of the recipes at home. Take care and I’ll be back to recap my weekend tomorrow or Monday.
Hi! I hope that you’re having a great day so far! I have been busy since I got home this evening. I came home to Layla and my parent’s Yorkie, Madee. They worked out with my to Tone It Up’s workout DVD. Then I followed my own advice and made a one pot meal of millet and veggies for dinner. While that cooked on the stove, I got to work prepping for my healthy cooking class tomorrow.
I have taught cooking classes before and always underestimate the amount of time that it will take to prep everything beforehand. The last three hours were spent chopping veggies, baking gluten-free, vegan cookies and measuring out ingredients. I’m happy to say that everything is ready to go for tomorrows class.
I also had a chance to bottle some of my Kombucha. Does anyone else store their basil this way?
Now that the dishes are done and the kitchen is cleaned up, I’m off to get ready for bed. Have a great night and let me know if you’d like to see any of the recipes from tomorrow class here on the blog.
… without spending all of your free time in the kitchen.
Hi! I hope that your week is moving along smoothly. I am getting excited because I’ll be teaching a healthy cooking workshop this Friday at the health center where I work. The focus of the class is on fresh springtime greens. I’ll let you know how it goes.
Today I want to focus on something that is very important to me: home cooked dinners. It is so nourishing to sit down at the table with your family, significant other or roommate and enjoy a home cooked meal. The ritual of preparing the food, sharing it with others and unwinding from the hustle and bustle of the day is very special. I find that I’m happiest when I turn on some Frank Sinatra, maybe pour a glass of Cabernet and chop my vegetables in peace. However, there is not enough time in our busy lifestyle to casually prepare dinner each night. Therefore, I am sharing with you my tips on how to streamline your dinner preparations each week.
1. Make a giant salad without the dressing and keep it in the refrigerator. Each night take some out and toss with your favorite salad dressing. I prefer either fresh lemon juice with olive oil or I make a weeks worth of salad dressing and store it in the fridge. In my opinion, the best way to start your dinner each night is with a fresh, green salad. By making a large batch, you save on time by not having to prepare a fresh salad each night.
2. Cook with a crock pot. I try to use my crock pot at least once a week. I throw in the ingredients in the morning and come home to a healthy, delicious meal. This cooking method saves me about two hours each week because we heat up the left-overs the next night. With 20 minutes of prep-time (chopping veggies, measuring out ingredients and spices) we have two nights worth of dinners. Add your fresh, green salad and you have a well-balanced meal.
This was a roasted vegetable dish with feta and pine nuts
3. One Dish Meals. This is another of my favorite cooking methods. I try to make a lot of one dish meals to save on clean-up time. I might make a risotto on the stove, a casserole in the oven or skewers on the barbeque. Any way that I can cook all of my ingredients without using more that one dish is a time-saving winner in my book. Recently I cooked a fillet of salmon with a bunch of asperagas in parchment paper in the oven. I also threw a small loaf of bread in the oven while the fish was cooking and rounded out the meal with a green salad. Plan a meal that uses one cooking dish to save on clean-up time.
4. Cook once, eat twice. Obviously, cooking twice as much as what you need is a great way to stretch one cooking session into two meals. You can also get creative by roasting an organic chicken with vegetables and potatoes one night and then using the leftover chicken to make soup, enchiladas, or your favorite dish with shredded chicken the next night. This also works well with cooked meat in the crock pot or large batches of quinoa or brown rice. Try to cook more than you need and then incorporate that into the next night’s dinner.
5. Plan your meals on Sunday. Each Sunday, I sit down with my stack of Bon Appetite Magazines, cookbooks and recipe clippings and I plan out our meals for the week ahead. When selecting meals I plan ahead for left-overs and make sure to always have a protein (usually fish, chicken, beef or lamb and sometimes quinoa, tofu or eggs,) a starch (usually rice, sweet potatoes or bread for Blake,) vegetables (steamed, sauteed, roasted or stir-fried) and of course a large, green salad. I then write out my shopping list and stock up on all of the ingredients for the week. This may seem overwhelming, but I only cook about four meals each week. The other nights dinners are either left-overs, eating out at a restaurant or family members house or random meals of food from the fridge.
Once I’m home from the grocery store, I’ll wash my vegetables and chop or slice any that I’ll be using in the next few nights. I freeze any meat that I won’t be cooking and make sure that I have all of the ingredients that I need for the week. If I’m out of one, I’ll try to find a replacement (black beans instead of kidney beans, frozen broccoli instead green beans, etc.) that will work instead. This saves me another trip to the store. By planning out my meals ahead of time, I save a half an hour each night by not having to go to the grocery store after work.
My dinner plate tonight: green salad, baked sweet potato fries & baked chicken
I hope this helps you avoid the fast-food, pizza or take-out that you might rely on on a weekly basis. With a little planning and prep work, you can have healthy dinners on the table each night. What other tips do you have on saving time in the kitchen?
Hi! I hope that your week is off to a good start. My Monday flew by at work. Then Blake and I did a weight workout at the gym and sat in the sauna. I love the feeling of taking a cold shower after a workout and sauna session. We left the gym tired and hungry. Lucky for me, dinner was waiting for us at home in the crock pot.
Crock pots are one of my favorite ways to make a meal. I usually prep the ingredients (chop veggies, measure out rice or beans, defrost meat, etc) the night before so that I can just throw everything in there in the morning. Because of my work schedule, I’m also able to come home at lunch time and start the crock pot for recipes with a shorter cooking time. Crock pots should be a part of every healthy, busy cook’s kitchen. They are inexpensive (one of mine was $40 at Costco and the other was on sale for $30 at Fred Meyers) and allow you to spend less of your precious time on preparing dinner. They help you serve healthy meals to the whole family with minimal effort. I could go on and on about how amazing they are!
Tonight’s soup was inspired by Hey, That Taste’s Good cabbage soup recipe that I saw a few month’s back. I make Sarmale (Romanian cabbage rolls) for Blake whenever I have a free Sunday afternoon because they take forever to make. The idea of making the dish into a soup is a perfect time-saver. I altered the recipe by preparing it in the crock pot and playing around with the spices.
Crock Pot Sarmale Soup
1 lb. organic, free-range ground beef
1 onion, diced
2 carrots, diced
2 stalks of celery, diced
4 cloves of garlic, minced
1 (15.5 oz) can diced tomatoes
8 cups chicken broth
2 cups prepared sauerkraut
1/2 head of green cabbage, core removed and sliced into thin strips
1/2 c wild rice
1 Tbls worcestershire sauce
1 Tbls smoked paprika
1 teas Italian spice mix
1 teas sea salt
1 teas ground pepper
Place all of the ingredients in a crock pot and cook on low for 7-8 hours. When the soup is done cooking, taste it and add more salt if desired. I like to serve it with sour cream, sauerkraut, cilantro and sriracha sauce. To round out the meal, I add a green salad and a small loaf of bread for Blake. Store any leftover soup in the refrigerator for up to three days.
Please let me know if you try the soup. We will be having our leftover soup for dinner tomorrow night. Another reason why I love crock pot meals–the leftovers save even more time the next day! I think I’ve raved enough about crock pots for the night. Have a great night!
Take care,
Kilee
Today’s Quote: “We are what we think. All that we are arises with our thoughts. What we think we become.”
Happy Easter! I hope that you had a fun time with family and friends today. I was lucky enough to have two Easter celebrations this year. One with my family yesterday and one with Blake’s family today. I snapped quite a few photos yesterday, but Blake’s little four-year-old sister was attached at my hip today and I forgot to break out my camera. Both of the chefs prepared amazing Easter meals. I feasted on lots of salads, deviled eggs and prime rib. A few chocolate Easter eggs may have been mixed in as well! My aunt and uncle’s house is newly remodeled and beautiful. I had a fun time taking photos of the gorgeous yard and house inside!
Fun little Easter tree when we pulled up
Outdoor terrace in the front yard
Swing for the little ones
Their Dog "Jordan"
View of the Columbia River in the backyard
Delicious Dessert Buffet
It’s fun to see everyone and catch up, but now I’m tired and needing some rest for the week ahead. I’ll be back tomorrow with a new soup recipe that I’m going to make in the crock-pot tomorrow. Take care and good night,
Hi! Happy Easter everyone! Since I had the day off from work yesterday, Blake, Layla and I took a drive out to McMinville to meet up with some friends and enjoy the sunshine.
One part of personal health that is often overlooked is leisure. You could adhere to every healthy diet and workout rule in the book, but if you don’t take the time to relax and have fun with loved ones, your health can suffer. This article explains some of the connections between how much leisure time a person takes and their overall health.
So, in the spirit of taking time to enjoy life, here are some of the highlights from our day yesterday:
Layla and I loaded up in the truck and ready for the drive
Salad and Tofu Lunch at Whole Foods
Raw Chocolate Coconut Cookies for Snacking
Back country roads in the Dundee Hills
There were all types of vineyards and farms too
We found some adorable lhasa apso puppies for sale and just had to stop and hold them
And Layla got a little jealous! She had a lot of fun running around the park though.
Then we met up with some friends for drinks and dinner. We were there for three hours just catching up and having fun. I love when we get to go out to McMinville because it’s so beautiful out there and we get to spend time with some of our good friends. It’s days like this that remind me that life is not all about working hard and crossing a million things off of my to-do list. It feels good to take a break, spend time with those you care about and appreciate life’s simple pleasures.
I’ll be back tomorrow with an Easter re-cap. Have a very special Easter (or Sunday if you don’t celebrate) and take some time to relax and have fun!
Hi everyone! How is your evening going? Mine has been good: work, gym, sauna, dinner. It’s almost 10 p.m. and I still need to post. Sometimes I wonder how the regular bloggers do it everyday?! I love blogging, but sometimes it’s late at night by the time I finish my day and all I’m ready to do is relax. So, tonight’s post is just a pic of what I made for dinner along with the recipe that I used.
Normally I do not follow recipes. I either adapt one that I find or just make one up on the spot centered around fresh ingredients that I have on hand. I keep a collection of recipes that I clip from magazines and The Oregonian Foodday in a binder. Tonight’s recipe was clipped from Bon Appetite magazine found here. I used 2x the mushrooms, added 2 small zucchini to the risotto and left out the cheese. It came out good, but maybe next time I’ll substitute the wine for chicken broth and add some lemon juice at the end. And, my serving tip is to drizzle each bowl of risotto with a little olive oil and sprinkle a little bit of coarse sea salt on top. Tonight I used Polynesian Black Sea Salt on ours.
Bring 2 cups salted water to boil in medium saucepan. Add quinoa, reduce heat to medium-low, cover, and simmer until tender and water is absorbed, about 13 minutes.
Meanwhile, heat oil in large skillet over medium-high heat. Add onion and sauté until onion begins to brown, 5 minutes. Add garlic; stir 30 seconds. Add mushrooms and thyme. Sautée; until mushrooms are tender, 6 minutes. Add wine; stir until wine is reduced and liquid is syrupy, 2 minutes.
Mix quinoa into mushroom mixture; season with salt and pepper.
Hi! I hope that you are having a beautiful Sunday so far. I woke up early and took Layla for a walk in the sunshine. Yes, sunshine here in Portland instead of rain! Later on I went to a potluck brunch with some of the other graduates and students of IIN. We had such a nice time visiting and learning about one another’s practices and experience with school. I decided to bring a breakfast type bar that our Dr.’s wife, Jennie, makes. I adapted her recipe to make it gluten-free and used some different spices than what it calls for.
If anyone is looking for a great place to get their spices, I highly recommend Penzey’s Spices. They have stores throughout the US as well as an online store. I love, love, love going there to smell and try out new spices. I used two of their spices in my recipe, but you can substitute with the alternate ingredients if you don’t have the Penzey’s spice listed.
Gluten-Free, Vegan Honey Carrot Bars
Adapted from Jennie Brouse’s Honey Carrot Bar
1/2 cup extra virgin coconut oil
1 cup honey
2 Tbls ground flaxseed + 1/4 cup+2 Tbls warm water
1/4 cup all-natural orange juice concentrate, thawed
1 Tbls vanilla
3 cups shredded carrots
2 cups gluten-free flour blend (make sure that it has some xantham gum in it)
2 tsp Penzey’s Cake spice or (1 1/2 tsp cinnamon & 1/4 tsp each nutmeg and ginger)
1/4 tsp finely ground sea salt
1/2 cup dried cranberries
1/2 cup candied ginger, diced
1/3 cup chopped walnuts (or nut of choice)
Preheat the oven to 350°f. Lightly grease a 9″x13″ cake pan with coconut oil. In a small cup, mix the flaxseed and water together. Let stand for 5 minutes. In a stand mixer, mix the coconut oil and honey together until well combined. Add in the flaxseed mixture, orange juice concentrate, vanilla and shredded carrots. Mix on low speed until well combined.
In a separate bowl combine the gluten-free flour, baking powder, baking soda, orange peel, cake spice and sea salt.
Add the flour mixture to the wet ingredients. With a wooden spoon, stir until just combined. Add in the dried cranberries, candied ginger and walnuts. Stir until just combined.
Pour batter into cake pan and bake for 40 minutes (time varies based on your oven.)
Let cool completely. Cut into squares and serve with tea or coffee.
This recipe is perfect for a Sunday breakfast or brunch. I probably wouldn’t eat it for breakfast every weekday morning, but it is a fun treat for our gluten-free, vegan eaters. Enjoy and let me know if you make it!
Hi! Happy almost Friday! I wanted to share with you a great website to help you make, track and accomplish your goals this year. Sometimes it can be difficult to make goals because you might feel that they need to be these huge, life-changing goals. This is so not true. My sister let me know about the website http://101in365.com. The premise is to lock in 101 goals that you want to accomplish within one year. They can be big or small, fun or serious. The point is to get you thinking about what you want in life and what you can do now to make those things happen. You can also view other people’s goals for inspiration. Start thinking about what you want on your list.
Hi! I hope that you’re having a good day so far. I have been making it through my workweek and a Liver & Gallbladder Cleanse. I always feel a little more tired when I’m on a cleanse and this week is no exception. When it comes to working out while on a cleanse, I listen to my body and do not over-exercise. Long walks, yoga, light cardio and weights are all great ways to stay active without putting too much strain on the body.
While in the sauna this evening, I started to think about the easiest ways to transition into a healthy lifestyle. I know what doesn’t work – deciding to give it an all or nothing approach. This mentality sets you up for failure because you are tempted to throw in the towel as soon as you have a slip-up. Be gentle with yourself and realize that no one is perfect. If you go against your goal to have desert once a week and you have a cup of ice cream two nights in a row, relax. Your world is not over! You are not a bad person! You had a human slip-up. Do not feel awful and consume the rest of the carton. Instead, appreciate, your indulgence and move on. Tomorrow is a new day and a fresh start towards your “once a week desert” goal.
So, we have accepted the fact that we (and everyone else on this planet) are not perfect and that there will be slip-ups on our path towards a healthy lifestyle. The next thing to keep in mind is that a slow transition can become a life-long healthy lifestyle. My favorite way to approach healthy lifestyle changes is to take “baby steps.”
“Baby steps” are small, continual changes which over time, create a lasting, painless change. An example would be my (12 ounce) can of Diet Coke that I drank with lunch each afternoon during college. Even for a few years after college, I’d occasionally indulge in that afternoon craving. After a while I learned about the dangers of drinking regular and diet soda and decided that I did not want to put it in my body. Instead of telling myself that I could never drink a drop of soda again, I devised a “baby step” plan to painlessly remove it from my diet.
The first thing I did was think of other bubbly drinks that were less harmful to my health. La Croix sparkling water and Emergen-C packets made the list. After lunch each day I would treat myself to one of the substitution beverages and remind myself how much better they are for my health. After awhile it got to the point where I didn’t need to drink one of my new drinks and could do with just water.
This is just one example of the many “baby steps” that we can take for our health. Please don’t take the all-or-nothing approach to health. Readers: what “baby steps” have you taken or want to take for your health?
“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” — Old Chinese Proverb
Hi! I hope that everyone’s week is going smoothly so far. I wanted to share with you my latest order from Mountain Rose Herb. They are my go-to company for organic ingredients. They are local (based out of Eugene, OR) and have an amazing selection of high quality products. My friends at work and I place an order from them about once a month. This month’s order includes:
Raw Cacao Powder - is made from raw cacao beans and should not be confused with the common cocoa powder used in baked goods. The raw form is a superfood high in flavonoids and contains more antioxidants than most fruits. Raw cacao is rich in magnesium, calcium, iron, zinc, copper, manganese and potassium. It is also a good source of vitamins A, B1, B2, B3, C, E and pantothenic acid. I love using my raw cacao powder to make raw chocolate truffles and pudding.
Bee Pollen - is collected from bees who are harvesting honey. It has numerous health benefits and includes antioxidant flavonoids: myricetin, quercetin, rutin, and trans-cinnamic acid. Bee pollen is an immunity-booster and is richer (gram for gram) in protein than any flesh-based food. I take about 1/2 – 1 tablespoon each morning with my smoothie. You can buy it in whole, powdered or capsule form.
White Peppercorns - are picked when the berry is fully ripe. Its outer shrunken skin is rubbed off, exposing the dried, grayish-white pepper inside. White pepper has a milder, more delicate flavor than black pepper, and is useful for adding a peppery flavor to light-colored sauces and soup without adding black color. I like to keep different types of sea salts and peppercorns on hand to compliment the dish that I am making at the time.
Macadamia Nut Oil - has a higher smoke point than olive oil, which means that its beneficial fatty acids prevent degradation during cooking. Macadamia nut oil contains up to 85% of the heart-healthy monounsaturated fat. I like to drizzle mine over a spinach salad with a squeeze of lemon juice and a sprinkle of Himalayan sea salt. Remember that this oil will go rancid quickly if exposed to light, so store it in a dark cabinet.
West Indies Spice Rub - is a delicious spice blend to add flavor to a dish without relying on added fat. It contains: Organic Garlic, organic Black Pepper, Sea Salt, organic Ginger, organic Fenugreek, organic Coriander, organic Mustard Seed, and organic spices. I used it in a vegetable soup last night and it added a deep, slightly sweet flavor.
I hope that this little ingredient showcase inspires you to pick up a new healthy specialty ingredient or two. Have a good night and I’ll see you tomorrow.
Healthy Cooking Tip: the next time that you make a vegetarian, broth based soup, take 1/3 of the soup and blend it in a blender. Add the pureed soup back into the main soup pot. This method creates a creamy texture without the need to add heavy cream or milk products.
Hi! Happy Monday everyone! I got home safely last night and am settling back into my normal routine. Layla and I were out for our walk this morning and I was at work by 8:30 a.m. Sometimes after a fun weekend away or vacation it can be difficult to get back into the swing of your day-to-day life. I’ve found that if I chose to think positive thoughts about my upcoming week and how thankful I am about my recent trip, my first day back turns out pretty well.
Onto the more important stuff: shrimp! I kinda go back and forth on shrimp. Sometimes I like it, sometimes it grosses me out. This weekend I was in the mood for grilled ship and I wanted to share the recipe that I used.
Grilled Shrimp
1 lb. raw jumbo shrimp, peeled and deveined
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
2 Tbls organic ketchup (no HFCS in organic ketchup. Try Trader Joe’s or Annie’s brands)
1 Tbls rice wine vinegar
1 Tbls chili garlic sauce
2 cloves of garlic, finely chopped
1 tsp honey
1 tsp smoked paprika
1/2 tsp red chili powder
1/4 cup chopped, fresh cilantro
2 green onions, finely chopped
Sea salt and freshly ground pepper to taste
Mix all of the ingredients in a large Zip-Lock bag. Store it in the refrigerator for 30-40 minutes, flipping it over once or twice.
Good morning! I hope that you are having a nice, relaxing weekend. I have spent this weekend having tons of fun with my family and friends. The normal vacation activities have been taking place: shopping, laying by the pool, going out to eat, drinks and music. Most importantly, I’ve been able to spend time and catch up with my loved ones.
Vacations or “weekend-getaways” are a great time to relax and indulge. There is a fine balance between loosening up your healthy routine a bit and over-indulgence. We all want to feel our best all of the time, and for me, I don’t feel good if I stop working out and eat unhealthy when I’m away from home. So, here are some of my top tips for staying healthy and feeling great while on vacation.
1. Get up and work out. Hopefully the sun is shining and the birds are chirping when you wake up. Do not be tempted by the free continental breakfast or your hostess’ spread of coffee and pastries. Lace up your shoes and go. You can go for a walk, swim in the pool, hit the workout room or explore the area on a run. I promise that you will have an even better day if you get your workout in first thing in the morning. Then, when you’re done you can enjoy your delicious breakfast!
2. Stock up on your favorite healthy snacks. I snack a lot more when I’m away from home and out of my daily routine. To keep my hands out of the chip bag and away from mini candy bars, I make sure that I have healthier options on hand. You can buy your favorite snacks at home and pack them ahead of time or make a stop at a local grocery store on your first day there. I munched on gluten-free protein bars, veggie chips, kale chips, fruit, vegetable juice and dark chocolate squares.
3. Be proactively picky. I consider myself the opposite of picky when it comes to foods that I like, but I am picky about making sure that I have fresh and healthy food options. You are fueling your body with food each day. Even though you are on vacation, your body still needs nutritious, healthy food to help you stay energized. It is your duty to voice up about restaurant or meal choices. If everyone wants to go and eat hamburgers and french fries for lunch, it’s your responsibility to make sure that the burger joint has some healthy options or you need to find another place where you can get something healthy to eat. Be proactive about the food you put into your body.
(my friend Katie and I before our hike)
4. Keep moving. It’s relaxing to lay on the couch all day with the t.v. on, but you can do that at home. Appreciate the fact that you are on a vacation and go explore your surroundings. Go for a walk, rent bicycles, go for a hike, walk around the outdoor shopping center. Whatever you do, get outside and move!
(I have enjoyed multiple cups of coffee on this trip)
5. Indulge once a day. You are on vacation – if you only eat apples and lettuce the whole trip, you are spoiling the fun for yourself and your travel companions. Life is about balance and having fun. Do you need to eat chips and salsa, drink multiple margaritas and order dessert at every meal? No, but you should choose to indulge yourself each day of your trip. Ideas: wine with dinner, local artisanal candy, an extra coffee, kettle corn, chocolate covered almonds, I could go on and on. :)
Readers: what are some of your favorite tips on how to stay healthy on vacation?
Have a great day and remember to do something nice for yourself today. You deserve it!
Hello from sunny Palm Springs! I have been having tons of fun down here despite some cold and windy weather. I’ll keep my eats short and sweet. But first, you have to try this amazing sheep’s milk cheese that we picked up at Ralph’s.
It’s called iSTARA OSSAU iRATY and it tastes amazing with a glass of ERATH Pinot Noir. Aunty Kim and I enjoyed our wine and cheese while she prepared Asian-glazed chicken thighs, cilantro coconut rice and grilled asparagus. It was delicious.
We picked up these gluten-free coconut fortune cookies for dessert. My fortune was, “Holding onto anger is like grasping hot coal, you are the one getting burned.”
I’ll be back later to fill you in on my day yesterday with some healthy vacation tips. Have a great day!
Health Tip: If you are on a restricted diet due to food sensitivities or reducing your calories, focus on what you CAN enjoy instead of focusing on what you can’t. By viewing your food choices in a positive light, you will be less likely to feel deprived.
Hi! 24 hours have passed since I last posted and I’m now in Palm Springs. My flight got delayed 2.5 hours last night, but I was already in vacation mode and happily set up my laptop at one of those business stations at PDX. The flight delay meant that I didn’t land until 9 p.m. and I was starving for dinner by then.
My grandparents picked me up and after an unsuccessful attempt to find a Mexican restaurant that was still open, we settled on Applebee’s. Luckily I could find a chicken and veggie dish that could be made gluten/dairy free. After dinner, we stopped at the store to get fresh fruit and look for some SoDelicous Coconut coffee creamer. No creamer, but they had perfectly ripe fruit.
This morning, I awoke to my grandparent’s 5:45a.m. alarm and we headed out for a walk around the park. By the time we were back, I was ready for a run.
Post-Run Fruit:
My sweet grandparents will even brave the super-expensive Bristol Farms to make sure that their granddaughter is armed with her “hot weather essentials.”
I have a tendency to get sun-sick, so I like to stay well hydrated with lots of water and coconut water. The kombucha is because my body would probably go into a state of shock without it. I brew my own kombucha at home (much less expensive than G.T.’s Synergy brand) and drink about 2-4 ounces a few times throughout the day.
Then they drove me to my aunt and uncle’s house in La Quinta. This is my first time visiting and it is soooo nice!
I even get to stay in my own “casita” with a bathroom, closet, mini-fridge and coffee maker. I am in paradise!
Today I laid out by the pool in the w-i-n-d-y weather and relaxed my heart out.
*Health Tip* Relaxing is one of the best things that you can do for your health. Set aside some time each day to unwind and relax. Ideas: meditate for 10 minutes when you get home from work, soak in the tub for 1/2 an hour before bed or take some time to sit and listen to your favorite music. These are all inexpensive ways to let your body and mind have some time off.
Tonight my aunt and I are going to go grocery shopping and cook dinner. I’ll be sure to snap a pic of it because she is a fabulous cook and everything she makes is delish!
Take care and remember to take some time to relax :)
Hi! Thank you for all of the positive blog feed-back so far. I am at the airport waiting for my flight to head down south to Palm Springs. As we head into spring and summer, I thought is might be fun to share with you some of my favorite smoothie recipes. Each day at the health center where I work, I get to make smoothies for each staff member at 10a.m. It gives me a chance to experiment with my recipes and try new flavor combinations. Ingredients can range from protein powder, frozen fruit and rice milk to leafy greens, cucumbers and carrot juice. The best thing about making a smoothie each day is experimenting to create new, delicious & healthy recipes.
For those of us who have followed healthy-eating blogs for awhile, I’m sure that you’ve already seen and possibly tried some of these smoothies. For those who are new to the blogworld or these smoothies, please give them a try because they are amazing!
Kristen’s Raw Chocolate Cherry Bomb Shake
I made this one this morning and it was delectable, like usual. It tastes like a chocolate cherry milkshake. The only thing I like to add is some unsweetened coconut or extra virgin coconut oil.
This is the template for the green smoothie that my co-workers and I make almost every day. The great thing about “Green Smoothie Girl’s” smoothie is that it’s such an easy and delicious way to get in a day’s worth of veggies. My friends from work and I recently went to one of her workshops and we loved it. This recipe is fully customizable and you can experiment with different fruit and vegetable combinations to find one that you LOVE. Check out her inspiring website here.
Oh my gosh! Words do not describe the amazing-ness that this recipe has achieved. It was so good that the first time I made it, I went right back to my blender and made another. I adapt her recipe by using almond milk or coconut milk instead of regular cow’s milk, adding some coconut extract because I LOVE coconut and if it’s not tasting sweet enough, I’ll add a little agave or stevia. This is a smoothie that I reserve for dessert since it’s so rich and decadent.
I hope that these recipes will inspire you to dust off your blender and get experimenting with new flavor combinations. Take care and I’ll see you from Cali!
Readers: What are some of your favorite smoothie recipes?
Because I’m in the middle of prepping for my trip, I thought it would be a good time to share some healthy airport travel tips. Vacations and traveling are not an excuse to leave healthy eating and exercise routines back at home and to overindulge. You will return feeling bloated and possibly sick from not keeping your immune system built up. Look at vacations and time away from home as a chance to try new healthy foods and workouts. Here are some ways to stay healthy while you travel:
1. Pack you own snacks. First, check the TSA website to make sure they aren’t going to confiscate your yummy snacks. I like to pack bananas, apples, little packets of almond butter, LaraBars, single-servings of Trader Joe’s trail mix and bite-size dark chocolate squares. These snacks will keep you satisfied and away from the millions of junk-food options that airports are famous for.
2. Hydrate, hydrate, hydrate. This one is a little trickier with all the TSA liquid rules, but we can make it work. If you can’t smuggle your water bottle through the check-point, purchase the largest bottle that you can find while you’re shopping for magazines. Remember to drink this throughout your day and refill it whenever possible. When the flight attendant asks what you would like to drink, your automatic response should be, “water, please.” If they have a lemon wedge to squeeze into it, even better. The lemon juice acts as a natural diuretic that can prevent the bloating that comes along with flying.
3. Get up and MOVE. When you are on the airplane, you’re basically stuck in your seat besides taking trips to the bathroom. When you are at the airport waiting for your flight, you should be up and walking around. See how many laps you can do before they start to board the flight. Find some stairs to climb, over, and over, and over until you’re almost sweating. Do some lunges and squats while keeping your bags in sight. Do whatever you want – besides sitting!
4. Create a healthy meal. If you are enduring one of those all-day, 3 lay-over types of travel days, remember that you are in charge of what you eat. I would avoid the frozen, processed airplane meal they serve onboard and try to find a restaurant at the airport instead. When ordering your meal focus on healthy protein (chicken, fish, tofu, lean beef, beans) and veggies (salad, steamed or stir-fried vegetables.) This way you have some wiggle room in your diet for a treat or dark chocolate. If you are packing a meal to take on the flight, a salad with 1/2 the amount of dressing is usually a great choice.
5. Don’t even think about alcohol. I know, some of you are so anxious about flying that you’d like to black out until landing. There are books and meditation techniques for that. If a healthy diet consists of a few alcoholic beverages per week, wouldn’t you rather enjoy these drinks while on the beach during your vacation or out at night with your friends? Alcohol will leave you dehydrated and groggy for your trip.
I hope that these tips can help make your next flying experience a little healthier so you can feel great during and after your trip!
On another note, I’ve been having tons of fun with my workouts lately. I found out that I was going to Palm Springs exactly two weeks ago. That meant that I had 14 days to get my scrubs-wearing, winter-weight body into my “not-embarrassed to be seen in a two-piece” body. I do not believe in get-thin-quick gimmicks and rely on effective gym workouts and smart meal choices.
The workouts that I followed were by the lovely “Tone It Up” Ladies, Karena & Katrina. I had a blast working out to their two workout DVDs, One Day Fat Blast & Jane Fonda’s Tone & Sculpt and printed out some of their strength training circuits to take with me to the gym. I highly recommend their workouts and would love to meet them someday!
I’m off to finish packing and get a good nights rest. Take care!
I love to grocery shop. My sister jokes that I spend more time inside a grocery store than anyone she knows. My boyfriend refuses to go to the store with me because I take so long to decide what to get and can easily spend an hour perusing the different sections and examining ingredient lists. I now have my grocery shopping down to a science.
When I talk to people about my style of cooking and eating, one of the consistent comments I receive is, “You must spend a fortune on groceries.” This is not entirely true due to my deal-scoping, budgeting traits. Here are my top tips for healthy grocery shopping on a budget:
1. Scope out what’s in season. If you can, go to your local farmer’s market and try to buy a week’s worth of fresh veggies. The produce is usually organic, local and less than or comparable in price to your grocery store. If you can’t make it to a farmer’s market invest most of your grocery budget on fresh, seasonal produce, which is usually priced less than out-of-season vegetables. This tactic will help you fill up your plate with vegetables throughout the week because you don’t want your precious produce to go to waste.
2. Buy in bulk. Let’s think about it: would you rather spend your hard-earned money on food to eat or the packaging that it comes in? Simple right? I buy as many self-stable foods in bulk as I can. Costco, the bulk-bin section and Amazon subscribe and save are some of my favorite ways to buy in bulk. My go-to bulk foods include: brown & wild rice, dried or canned beans, quinoa, polenta, extra-virgin coconut oil, maple syrup, and baking ingredients (flour, sugar, butter, etc.)
3. Do not buy processed foods. Repeat after me, “do not buy processed foods.” This even includes “healthy” snacks and meals. One of the main ways that I save on my groceries is that I buy mostly whole foods (I can’t pass up an on-sale $5 Annie’s gluten-free/dairy-free frozen pizza!) I make 90% of my meals at home from whole foods. I can spend $20 at Trader Joe’s on a dozen organic eggs, frozen broccoli, package of mushrooms, goat cheese, brown rice tortillas, jar of marinara sauce and bar of dark chocolate. Or I can go to New Season’s Market and buy a gluten-free pizza, box of crackers, pint of coconut milk icecream and maybe a bottled water. Which $20 worth of food is going to satisfy you for more meals? If you buy whole foods in their natural state, you will make your own meals instead of paying for food company marketing and cardboard packaging.
4. Eat less meat and fish. I love a good filet or fresh-caught salmon, but my wallet does not. I support organically grown, free-range, grass-fed, wild-caught, etc. If that means eating less of it instead of it’s conventionally raised counter part, that’s what I do. I buy whole organic chickens at Costco, roast one for dinner and make the following night’s meals with the left-over poultry. I check out the fresh fish at the store and if one had a good price-per pound, I’ll buy enough for dinner that night. As for beef, I’d rather spend a little more to buy smaller pieces of filet mignon than a larger, fattier piece of steak. Remember, you can consume plenty of protein from beans, vegetables, grains & nuts. You do not need to consume tons of animal products to eat a balanced diet. Find that right amount that works for you!
5. Frozen foods are your friend. I love stocking my freezer with plenty of healthy, easy-to-make foods. The great thing about frozen foods is that they last a long time (6+ months) and you can easily defrost them when needed. I stock up on frozen veggies from Costco to use in stir-fries, casseroles and roasted dishes. I make twice as much for as I need for dinner and freeze the rest for another night when I don’t have time to cook. I don’t buy a lot of fresh fruit besides apples and bananas. I prefer to buy frozen berries and I cut up my rotten bananas and freeze them both for smoothies.
Try to keep a balance. If you are so obsessed with buying cheap groceries, you risk unnecessary stress. Have some fun, indulge in some splurges (organic red wine, raw goat cheese, truffle oil anyone?) and appreciate the fact that you are able to afford your food.
This is what I have staring at me as I type this:
Readers: What are your best ways to save money on your groceries?
Hello & welcome to my version on spring cleaning – organizing the kitchen! If anyone around here knows much about me they know that I spend most of my free time in the kitchen (my laptop is set up at the kitchen table 90% of the time) and I am not one to jump at the chance to clean a whole house. Therefore, my fun spring cleaning project this weekend included reorganizing my pantry food and spices.
Spice rack inside the cabinet instead of on the countertop:
New jars from IKEA for my various raw powders and trail mixes:
Keurig and stevia stash:
Kombucha off the top of the refrigerator and tucked into a cupboard above the stove (this should keep it nice and warm since Portland has not transitioned to warmer weather yet.) There’s a shot of some of my kombucha that I bottled last week that’s stored in the fridge:
I also packed up any fun foods that I have too much of to bring to my friends at work tomorrow:
I also rearranged everything on top of the counters to create a little better “flow” in our 1-person sized kitchen. Organizing and getting rid of the foods and spices that I no longer need feels like a fresh start to spring cooking.
I mostly cook with fresh produce, animal proteins and grains instead of relying on prepackaged-processed foods. Therefore, I need easy access to all of my seasonings and spices. Now, if I could just figure out a way to make all of my condiments and sauces take up less room in the fridge. Maybe next weekend?
Speaking of next weekend… I will be in Palm Springs with friends and family. Bring on the fun & sun!
I get to stay with my aunt and uncle and grand parents and hang out with friends who will be down there at the same time as me. This girl needs a little R&R and I am so thankful that I have this opportunity to relax and spend time with the people I care about!
Readers: What is your favorite type of spring cleaning? Is anyone planning a trip in the near future?
I meant to blog over the past 9 months… it just didn’t fit into my schedule. I went from being unemployed to having 3 jobs over the course of a few months. Now that I’m back down to working at the health center and starting my nutrition consulting business, I’m going to share some of the things I meant to blog about. Here they are in collage form:
I’ll be back later this weekend to show you my version of “spring cleaning.”
I’m in the process of building “Whole Nutrition” to be my vehicle for sharing information about how to lead a healthier and happier life. Therefore, I will be doing quite a bit of updating and adjusting to this site in the coming months. I have spent hours upon hours of learning, listening to and reading about health. I continue to explore how our foods, activity and mindset affect our health and happiness. My goal is to help others feel their best each day so that they can achieve their dreams and goals.
Here is “Whole Nutrition’s” manifesto:
I will be sharing with you ways to cook healthy meals, properly fuel our bodies and how to create the life that you want to live. In the mean time, here are some things that I am loving right now:
This is an inspiring email newsletter, blog and twitter account dedicated to spreading love and encouragement to all. Creator, Mastin Kipp along with guest writers offer a daily shot of inspiration. Be sure to sign up for their newsletter at http://thedailylove.com.
Mountain Rose Herb is an online retailer who provides the highest quality organic herbs, healthy foods and natural care products. They are based in Eugene, Oregon and have an amazing selection of products in varying sizes. I like to purchase my bee pollen, extra-virgin coconut oil and Himalyan sea salt from http://mountainroseherbs.com.
Throughout college, I used black Moleskin journals to jot down notes in and out of class. Their new “Passions” series is a line of journals dedicated to particular subjects. You can use them to jot down your ideas or paste clippings from magazines. I bought the “Recipe” and “Wellness” journals, but they come in other subjects ranging from “Travel” to “Gardening.” Whatever you passion is, pick up one of these journals to keep track of your thoughts and inspirations. Moleskin Passions Journal
Let me know what you think of the manifesto and suggestions. Take care,
My favorite time of the year is here! Yah for Autumn leaves being crushed beneath my running shoes, bundling up with cozy sweaters and lounging around while gluten-free banana bread bakes in the oven.
I was inspired by the peanut butter banana bread recipes that I had seen floating around the blog world these past few months: Averie’s, Jessica’s, and many more and I saw a recipe on the cover of Cooking Light at the supermarket a few weeks ago. So, I am here to share my version with you.
Banana “Nut” Bread
gluten-free, vegan
1 cup of your favorite gluten-free flour blend
1/2 cup Trader Joe’s peanut flour
1/2 cup oat flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon cinamon
1/4 t nutmeg
3 rotten bananas
1/2 cup agave
1/4 cup brown sugar
1/4 cup almond milk
1/4 cup flaxseed mixed with 1/4 cup + 2 Tablespoons water
1/3 cup extra virgin coconut oil
2 Tablespoons peanut butter
1 Tablespoon vanilla
1/2 cup chopped walnuts
Combine all of the dry ingredients in a bowl. Wisk the agave, brown sugar, coconut oil and peanut butter together until combined. Add the flaxseed mixture. Add the vanilla. Slowly stir in the dry ingredients. Fold in the chopped walnuts.
Pour into a loaf pan and top with sliced frozen bananas. Sprinkle some flaxseed if you wish.
Bake at 325 degrees for 60 minutes.
Check that it is done by inserting a butter knife into the center of the loaf. If batter sticks to the knife when you remove it, place it back in the oven for 5 more minutes. When it comes out clean, let it cool on a wire baking rack for about 2o minutes. Then transfer to a plate to serve. I prefer to spread extra virgin coconut oil on mine and sprinkle a bit of fine sea salt. Then I eat at least 1-2 more slices! Enjoy!
I want to let everyone know that I would LOVE to blog more often, but am at a point in my career where I am working 50+ hours a week and cannot commit more time to my blogging. I promise that as soon as my work schedule lessens, I will be back to cooking and blogging on a more regular schedule. Until then, please know that there is a lot more that I have in store for you in these coming months.
It’s Labor Day, which means that summer has come to an end. It’s that time of the year when kids go back to school, orange and rust colored leaves start to cover the ground and roasted vegetables take the place of fresh summer salads. I have taken a break from blogging this past summer. Not because I don’t love doing this, but because my life has been go-go-go 24/7. I started to worry about not blogging and posting all of my recipes. But the I realized that Summers are not meant to be stressful and if blogging was going to add stress to my life, I would choose not to.
So, it’s now approaching Autumn and I am re-evaluating my life/relationships/time-management and so on. Sharing my recipes and love of foods and nutrition are at the forefront of my interests right now, so this little blog will receive more of my time and attention. If you are a reader or a blogger yourself, I am sorry I was unable to be more present this past summer, but you know how life sometimes gets in the way of our “blog world.”
With that being said, please enjoy this salad that I made after one of my trips to the farmer’s market this summer. I love the tart crunch of the rhubarb with the sweet, creaminess of the goat cheese.
Rhubarb Pumpkin Seed Salad
1 bunch of kale
1 T fresh lemon juice
1 T apple cider vinegar
1/4 cup olive oil
1/2 cup chopped fresh rhubarb
2 T shelled pumpkin seeds
1 T hemp seeds
2 T dried cranberries
1 T Ruth’s Chia Goodness Cranberry Ginger flavor optional
4 oz goat cheese, crumbled
1/2 t himalayan sea salt
This is a pretty self explanatory salad. To make the dressing, mix the lemon juice, apple cider vinegar and olive oil. Place all of the other ingredients in a salad bowl. Pour the dressing over. Add your sea salt and pepper if you wish and mix it all up.
Over the next few days (maybe more like weeks) I will be refreshing my previous posts to focus more on the food and less on my personal life. As I continue to evolve as a professional, I need my blog to reflect that. I’m not trying to keep my life hidden from you, but I think we can all agree that the recipes are the best part!
Take care and I hope that you had a very fun and memorable Labor Day Weekend!
Hi everyone! I hope that you are enjoying your summer so far! I cannot believe that it’s half way over already! I have been eating a ton of fruit lately and loving Oregon’s amazing selection of fresh berries! I know that the best way to digest fruit is to eat it alone, but it’s too tempting to use them in recipes. So, here you go with another fruitty recipe.
This recipe morphed many times while I was making it. First, it was going to be mango coconut Thai rice pudding. When I didn’t have mangos, I was going to substitute pineapple. Then I saw the fresh blueberries that I had in the fridge and I knew this combo would be magical. This makes a comforting desert or a delectable breakfast.
Blueberry Flaxseed Rice Pudding
1 cup brown basmati rice
2 cups water
1/2 t salt
3 cups plus 1 tablespoon vanilla coconut milk (I used SoDelicious brand)
1/4 cup agave
2 T brown sugar
1 t ground cinnamon
1 T cornstarch
2 t vanilla extract
1 t coconut extract (optional)
1 T coconut oil
1/2 cup freshly ground flaxseed
1 cup fresh blueberries
1 T hemp seeds (optional)
Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes.
Stir in 3 cups coconut milk, agave, brown sugar and cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. Stir cornstarch and the remaining 1 tablespoon coconut milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat.
Remove from heat. Add the vanilla, optional coconut extract and coconut oil into the pudding. Transfer to a large bowl and add the fresh blueberries, ground flaxseed and hemp seeds. You can stir them in or leave them as a garnish on top.
I prefer to enjoy this pudding in large quantities while it is still warm, but you might want to cover it with plastic wrap and let it cool in the refrigerator for at least 2 hours.
Feel free to play around with different fruit and nut combinations. I have a love affair with blueberry flaxseed muffins, so that is why I chose them together.
Have a great week and I’ll be back next week with anther recipe!
Happy Sunday everyone! I hope that you are having a fun, relaxing weekend. I have been loving the hot weather here in Portland. Yesterday I went to a local produce stand and picked up a ton of goodies for less than $20.
Aren’t they pretty! I was more excited about my loot than anything I saw at the Sandy Mountain Festival that I went to afterwards. I was itching to get in the kitchen to whip something up. The result:
Fresh Corn, Tomato, Avocado, Black Bean Salad
Serves 2-4
2 ears of fresh sweet corn
3 tomatoes
1 avocado
1 lime
1 can of rinsed black beans
Small handful of fresh parsley
Large handful of fresh cilantro
Salt & pepper to taste.
Husk the corn and place it in a large pot of cold water. Bring the water to a boil and immediately drain the corn. Allow it to cool in the refrigerator.
Dice the tomatoes and avocados. Chop the parsley and cilantro. When the corn has cooled off, slice it from the cob and put all the ingredients besides the lime in a medium sized bowl.
Squeeze the lime juice over the salad and gently stir until everything is mixed together. Add some salt and pepper to taste, and you have a refreshing summer salad. I would serve this as a side dish or over a bed of fresh greens.
Hi everyone! How have you all been? I hope you have been enjoying the gorgeous weather we’ve been having lately! I have a recipe to share with you that’s perfect for a gluten-free celebration. It was one of my co-worker’s birthday lunches this past week. Lately she has been telling me that she wants to try eating gluten-free for a while to see if her brain-fog, digestion, etc. issues will go away. A little light went off in my head when I put the two together: B-day lunch celebration + gluten-free girl = excuse to try out a new gluten-free dessert.
Enter the Boccone Dolce. Blake’s aunt orders this cake from Papa Hayden’s for every family birthday celebration and I have been dying to try to make it myself. The menu description reads:
Boccone Dolce
Swiss meringues drizzled with semi-sweet chocolate, layered with fresh fruit and chantilly cream.
It’s pretty much the best light, sweet, versatile dessert that you could ask for. The whole plate was practically licked clean within 15 minutes by my coworkers.
I have to admit that I was afraid to try to make the meringue with fresh egg whites and sugar, so I used some Wilton meringue powder that my mom had unopened in her cupboard. Next time I’ll be brave enough to try the real deal. Another great thing about this dessert is that you can use whatever fresh fruit your heart desires. Blueberries and strawberries are abundant at roadside stands right now and I picked some up on my drive back from the coast. (I went home to Gearhart for an amazing 4th of July weekend with family and friends.) I also love it with bananas and want to try adding fresh pineapple some time.
1 & 2/3 cup white super fine sugar (regular granulated is fine too)
1/2 t high quality vanilla extract
1. In a large bowl, combine the meringue powder, water, 1 cup of the sugar and vanilla. Whip at high speed for 5 minutes. Gradually add the rest of the sugar and continue to whip at high speed for 4-5 more minutes, until meringue is stiff and dry.
2. You will need to line a baking sheet with parchment or wax paper. Draw the circles (the size you want your meringue layers to be) on the under side of the parchment.
3. Take a rubber spatula and start spreading the meringue inside the circles.
4. Bake at 225 degrees for 2 and a half hours. Meringue should be white in color and crispy all the way through. If they’re stillsoft after this time, you can bake them longer. The low temperature will prevent them from browning too quickly and the wax paper from melting if you are using it.
Sweetened Whipped Cream:
4 cups heavy whipping cream
1 Tablespoon vanilla
1/4 cup powdered sugar or superfine sugar
1. Whip cream to soft peak
2. Add vanilla and sugar
3. Whip cream to stiff peak — then it’s ready to use. The cream needs to be stiff in order for it to hold the meringue layers together.
6 oz melted semi sweet chocolate chips (I like to melt mine in the dehydrator and stir it every 5 minutes or so)
2-3 pints mixed berries (may use your favorite fresh fruit)
Let’s put together the Boccone Dolce:
1. Put one layer of meringue on your serving plate
2. Drizzle melted chocolate over the layer
3. Spread 1/3 of your whipped cream on top of the layer, and top with berries.
5. Repeat with the next layer
6. Top with 3rd meringue layer. Drizzle with chocolate. Top with remaining whipped cream and decorate with remaining fruit.
7. Decorate with edible fresh flowers, fruit, mint or geranium leaves. Enjoy!
I hope that you get a chance to make this showstopping cake. I’ll leave you with a picture of Layla and my sister’s kitten. I know Layla misses her photos being posted on the internet for people to oogle over!
1 T almond milk (if needed. I needed to add it because the dough was too crumbly)
pinch of sea salt
Now, the fun part: mix-ins! You can add whatever fun raw ingredients you want. I added:
1 T shredded coconut
1 T raw cocoa nibs
1 T chia seeds
1 T dried blueberries
1 T goji berries
Mix the dry ingredients together in a mixing bowl. Add the wet ingredients and stir until well combined. Add whatever mix-ins you prefer. Transfer the dough to a cutting board and press to about 3/8″ thickness. Use a cookie cutter to cut out desired shapes. Place on dehydrator sheets and dehydrate at 115° for about 12 hours.
Hi again! Here is a saw strawberry tart that is perfect for summer time.
Raw Strawberry Crisp
Serves 1
Topping
2 T rolled oats
2 T shredded coconut
2 t ground almonds or hazelnuts
1 t flaxseed
1 1/2 t coconut oil
pinch of sea salt
Fruit Layer
A dozen fresh strawberries
1 T dried goji berries
1 t agave
First, place all of the topping ingredients in a small food processor and process until it is a crumbly texture. Dump the topping onto a plate and set aside.
Cut up 6 of the strawberries into quarters and set aside. Place the remaining strawberries in the food processor (I didn’t worry about cleaning it out after making the crust) with the goji berries and agave. Blend until a soupy consistency. Mix the quartered strawberries in by hand. Take out your cute little individual pan and pour the fruit mixture into the pan. Use your hands to arrange topping on top. Dehydrate at 115° for 4 hours. I only did mine for 2 1/2 hours because it was getting late and I was impatient. It was edible, but I’m sure it tastes better being in the dehydrator for longer. I topped it with a dollop of Coconut Bliss.
I thought it was pretty good. Let me know if you try it.
Hey! How is everyone’s Saturday going so far? Mine is beautiful! Two days ago I bought a bundle of kale and couldn’t decide if I wanted to make kale chips or salad. The chips won and here is the recipe that I made up on the spot using whatever I had around the kitchen.
Kale Chips
1 bunch of kale
1/2 a medium red pepper, chopped
2 T sunflower seeds
2 T nutritional yeast
2 T olive oil
2 t Braggs
1 clove of garlic
1/4 – 1/2 t red pepper flakes
Mix all of the ingredients except the kale in a food processor or Magic Bullet. (I think that I use the Magic Bullet at least 2x daily.) Set aside.
Trim the stems off of the kale and cut or tear kale into smaller “chip size” pieces. In a large bowl, combine the kale and the sauce. Feel free to sprinkle with sea salt if you like them saltier.
Spread out as a single layer on dehydrator sheets. Dehydrate at 115° for 8 – 12 hours. After about 2 or 3 hours, flip the chips so they dehydrate evenly.
This dish is inspired by my favorite restaurant back home in Gearhart, Oregon, “Pacific Way Bakery & Café.” I love, love, love polenta and veggies and has always been one of my favorite items on the menu.
8 wooden skewers soaked in water for 30 minutes
1 log prepared polenta
8 cherry tomatoes
8 white mushrooms
1 zucchini sliced into ½” rounds
1 onion quartered into 1” squares
Grated Parmesan cheese
Fresh rosemary for garnish
(optional)
Salt and pepper to taste
Sauce
½ cup balsamic vinegar
1 T butter
To make sauce, heat balsamic vinegar over medium-high heat stirring occasionally, until it has reduced by half. Remove from heat, add butter, stir and set aside.
To make dish, slice polenta into ½” rounds, set aside. Thread vegetables onto skewers. Spray both sides of polenta and vegetable skewers with olive oil cooking spray and season with salt and pepper. Preheat grill to medium-high heat and grill polenta and skewers for 5 minutes per side. Plate the polenta and skewers. Top polenta with Parmesan, drizzle sauce on plate and garnish with rosemary.
Happy Friday everyone! Today is a “Friday Freeday” because I am offering you this cute little workout card to write down your full body weights workout on. This card is meant to be used either as a circuit training workout where you work each body part for one set and move on to the next one, then repeat the circuit. Or you can do each body part before moving onto the next. Whatever way you choose, this is a great card to plan your workout on.
Hey Guys! Sorry, this is a short post, but my camera battery just died and I have to run in 15 minutes. In the mean time, please enjoy this refreshing cucmber soup recipe.
Refreshing Cucumber Soup
Serves 2 people
This is a great Summer soup. I especially like it as a light lunch!
1 cup cucumber chopped plus
¼ c for garnish
1 small garlic clove
½” piece of ginger
½ cup shredded zucchini
1 T extra virgin olive oil
1 T lime juice
¼ cup cilantro
¼ cup basil
½ cup avocado slices
2 cups warm chicken broth
½ t cayenne pepper
Cilantro, olive oil, salt and pepper, for garnish
Place all ingredients in blender and blend. Pour into two bowls and garnish with chopped cucumber, cilantro, olive oil, salt and pepper.
1/2 insides of a scraped out vanilla bean or 1/2 t vanilla
1/2 c rice milk (or whatever you drink)
1/2 c filtered water (+ more if you need it)
1 T raw cocoa nibs
Blend in blender (I used my magic bullet) and enjoy.
It tastes like a Dairy Queen Butterfinger Blizzard. I will be rewarding myself one of these bad boys after each of my “Women’s Health Big Book of Exercises” workouts that I have planned 3x a week for the next few weeks.
No, I am not making an illegitimate claim. I am serious. Desserts are a very serious matter to me. Now, what I am about to share with you may change your world. I mean, when I took my first bite of these un-dehydrated macaroons I was overwhelmed by how good they were. I have played around with a few raw macaroon recipes in the past before my knight in shining armor (Excalibur) came into my life. These are the best ever! I am sharing these two recipes with all of you readers in hopes that you will accept me into your blogging family and refer back to my blog for nummy yummy recipes in the future.
Legally Blonde Macaroons
1/2 cup flaked unsweetened coconut
1 cup unsweetened shredded coconut
1/2 cup almond flour (to make all of the nut flours, I just used my trusty magic bullet blender with the flat blade)
1/4 cup cashew flour
1/4 cup agave syrup
1/4 cup maple syrup
1/4 cup virgin coconut oil
1/2 T vanilla
1/4 t finely ground sea salt
Mix all of the dry ingredients in a bowl. Mix in the wet ingredients with a spatula. Spoon onto the dehydrator sheets and dehydrate at 115 degrees for 24 hours. If you want them to have a harder shell, feel free to leave them in longer!
Mix all of the dry ingredients in a bowl. Mix in the wet ingredients with a spatula. Spoon onto the dehydrator sheets and dehydrate at 115 degrees for 24 hours. If you want them to have a harder shell, feel free to leave them in longer!
These are my nut flours that I ground up with the Magic Bullet
I really, really want people to try these! I know that you will love them. .
Good morning everyone! How is your Sunday morning going? Mine is wonderful over here.
Here is one of my favorites, the Roasted Eggplant Caprese appetizer.
Roasted Eggplant Caprese Salad
Serves 4 people
I tried this dish at “Casanova’s” on Maui one night. I wasn’t sure if I would like the eggplant, but by the looks of my spotless plate after I ate it, I can assure you that I am definitely a fan!
Salad
2 large round eggplants
2 large tomatoes
1 log fresh mozzarella cheese
Handful of fresh basil leaves
Kalamata olives, for garnish
Dressing
4 cloves of garlic
¼ cup extra virgin olive oil
2 T balsamic vinegar
Salt & pepper
To roast eggplant, preheat the oven to 350°. Slice eggplant into 3/8” rounds. Only use layers without a lot of seeds. Toss with 1 T olive oil and garlic. Place on oiled baking sheet and roast in oven for 20 minutes. Remove from oven, flip eggplant over and roast another 20 minutes. Remove eggplant and garlic from oven and allow to cool.
To make dressing, place roasted garlic, olive oil, and balsamic vinegar in blender. Blend and add salt and pepper to taste. Set aside.
To arrange the salad, slice tomato and mozzarella into 3/8” rounds. Stack eggplant, tomato, mozzarella, and basil as desired. Garnish with Kalamata olives. Drizzle dressing around the plate.
I really like to start a delicious italian meal with this appetizer. On the raw baking front, I am considering either macaroons, chocolate chip cookies, or another type of cookie. What should I make???
I’m going to make some veggie egg scrambles. Have a great Sunday and I’ll be back tonight!
Hi! I’m so excited to be starting my blog (again.) I had a little incident the first time around. After being a total geek and studying my WordPress for Dummies book inside and out and playing with the CSS code for like 48 hours straight, I published my first blog post. Then, I accidentally saved the blog in the wrong folder of my website and could not get it back or log into wordpress no matter what I tried. Yeah, I was pretty bummed. So, I took a couple of weeks to regroup (I was in the middle of moving, which takes 2x as much time as you think it will) and now I’m back at it!
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