GLUTEN FREE! a brief overview for those who think its a little crazy. Plus some awesome Heroine Sport active wear that is now on sale.Read More
If it was not full of sugar I would eat ice-cream every day of the week! But it is full of unnatural ingredients and therefore I don't. I have however managed to supplement this desire with my own concoction. No its not ice-cream, and there is nothing dairy about it, so for some this may not work as a substitute, but when you start eating clean your taste buds change and I swear this is a delicious treat.
I use my Nutri Bullet and throw in a banana a lot of ice, about 1/3 cup of almond milk, and my vegan protein. Blend it all together and voila! Sprinkle on a few of your favorite nuts or berries and get ready to enjoy every icy delicious scoop.
If it's not sweet enough, you can always drizzle a little honey or agave on top, but I like it as is.
Little Trick: When your bananas start to go bad throw them in the freezer and use them here. Also the protein for me is great because it adds a little flavor and helps me increase my protein intake for the day. (I say it all the time, but I don't eat a lot of meat so this helps)
We are almost two months into the New Year, and if any of you are like me you have either started to cheat or thought about cutting corners here and there, on your New Years goals/resolutions.
My suggestion is DON'T!
It is really not worth it. That bite of chocolate, pasta, cheese; skipping the gym that one time; not completing that task you set out; none of these cheats are worth it. And I can say this with 100% truth and knowledge, because I have to admit. I cheated...shh
I could not resist the chocolate desert when I was out to dinner with friends and I ended up not only eating it but eating way too much!
The next day I felt terrible. Mentally, I was annoyed with myself for breaking down. And physically I felt sick. My body is not used to sugar right now and it was a shock to my system. I had a headache, felt extra tired and was plain miserable.
I have decided that for me the best approach is to remind myself every morning what my end goal is and why I am doing all these little things to reach it. You should do the same. Write down your goal and set the small step into action. Look at your goal every morning so you know what it is you are working towards. The motivation you have will help you get started, turn it into habit and it will keep you going with out even having to think.
I am by far my hardest critic, possibly one of the hardest critics around. I try to remind myself that I feel great when I am making progress. Try not to beat yourself up. Just get back on track as soon as possible. If it's really something you want, the Pros will most certainly outweigh the Cons.
Stay Positive! Stay Strong!
I have been choosing almond butter over peanut butter for quite some time, but when a friend of mine asked me why it was better than peanut butter I drew a bit of a blank. So I decided to do a little research.
Almond butter and peanut butter occupy the same space in a healthy diet and can be substituted for one another in most recipes. They also have a similar dietary makeup. One ounce of either has the same amount of protein as one ounce of meat, which I have to say is awesome because I do not eat much meat. They also both have about the same amount of fat, calories, carbs, and fibers. They may vary by a gram here and there, but that doesn't have much of an impact on the body.
Due to some of the vitamins and minerals found in almond butter it has a bit of a nutritional advantage. Almond butter has a larger source of vitamin E and magnesium; about 4 times the vitamin E and 2 times the amount of magnesium. Vitamin E is a great source of antioxidants that help protect cells from damage. Magnesium helps the nervous system and muscle function. It helps to keep bones strong and a healthy immune system.
When choosing nut butter it is important to look at the label. Look for the one with no added preservatives and little to no added sugar and salt. Natural is better!
Some of the brands I recommend include:
I found this recipe on Whats Cooking good Looking. I am always in need of good, new ways to combine my favorite things. Those things being salmon, kale and broccoli. I eat salmon and broccoli a few times a week and kale almost everyday. This was a fun way to throw them all together into a tasty dish. I have copied and changed a few things in the recipe to tailor to my liking, if you want to see the original recipe got to the link above. Her photos are a bit different, but this is how mine turned out.
2 6oz pieces of wild Alaskan salmon
1 eggs white
the juice of 1 lemon
salt + pepper
1/4 - 1/2 cup of black + white sesame seeds
1-2 tablespoons of sunflower oil (or another high-heat oil)
1 cup of quinoa, cooked
1/2 of a leek, white and green parts cleaned and diced
1 bunch of kale, chopped and massaged
2 cups of broccoli florets
1-2 tablespoons of sunflower oil (or another high-heat oil)
about a 1/2 inch piece of ginger, minced
2 garlic cloves, minced
1 tablespoon of olive oil
1 tablespoon of sesame oil
2 tablespoons of lemon juice
2 teaspoons of dijon mustard
salt + pepper
Prepare the salmon
- Rinse the salmon and pat it dry. Then squeeze a little lemon juice over each piece of salmon and season with salt and pepper. Brush a thin layer of egg white over the top and sides of the salmon and sprinkle the sesame seeds all over. Place in the fridge while you cook the vegetables.
Cook the leeks + broccoli, make the dressing
- Heat the oil in a cast iron pan over medium heat and add the leeks. Cook for about 2-3 minutes and then add in the broccoli. Sauté for about 10 minutes until the leeks are soft and starting to brown and the broccoli is browning on the edges.
- While you're cooking the leeks and broccoli, make the dressing. Whish together the ginger, garlic, olive oil, sesame oil, lemon juice, mustard, salt and pepper (to taste) until emulsified. Taste and adjust and seasoning necessary.
- In a large bowl, add the cooked quinoa and toss with the chopped kale, and the cooked leeks and broccoli. Add in the dressing reserving a little to finish the salmon. Toss to combine everything and set aside while you cook the salmon.
Sear the salmon
- Using the same cast iron pan, cover the bottom of the pan with the oil and heat at medium-high. You want to make sure the pan is nice and hot before you add the salmon.
- Add the salmon skin side up and cook for about 5 minutes. Flip the salmon and cook for another 8-10 minutes. I prefer to cook my salmon to medium rare, but if you want it more well done cook for a little longer. I know it's done when the sides are cooked through and it easily flakes apart. You can usually pick up the layers to see how done the salmon is without having to make a cut down the middle.
Assemble the dish
- Remove the skin from the salmon (if you like). Plate the quinoa broccoli mixture in two bowls and add the salmon on top and finish with the remaining dressing over the salmon.
I like to start each morning with a glass of warm water and lemon. Lemon juice has a positive impact on your overall health.
Squeeze half a lemon into the most pure water you have and drink up! I like warm water bc I feel like I am having a cup of tea. If you are not a fan have it room temp. Ice cold water is harder for your body to process.
Lemon is packed with tons of good stuff; vitamin-C, B-Complex, iron, magnesium, potassium, fiber and calcium. All of these substances make lemons’ immune-boosting and a digestive aid! Because lemon is rich in vitamin C, it helps with inflammation, your overall immune system and the body in fighting off colds and the flu. Which is especially great for this time of the year. Lemon as we all know is a citrus fruit, however when processed inside the body has an alkalizing effect, helping to increase the bodies pH. Having a proper pH balance helps to ward of disease and inventions that can easily grow in an acidic body. So not only does lemon help you in flu season, it helps to better ward of cancer and other more serious illnesses.
Lemon juice and your bodies natural digestive juices have a similar structure. Drinking lemon helps to speed up the digestive process and clean out your system more efficiently. Lemon also helps to reduce appetite. Certain fibers found in most citrus fruits create a feeling of fullness, therefore reducing the urge to eat unhealthy snacks throughout the day.
There are many other benefits to lemons, but these two reason are good enough for me!
Struggling with gift ideas this season? Here are a few helpful ideas for the athletic friend or family member.
I have decided to do a three day juice cleanse. I have done them in the past and have been juicing my entire life. My parents are very health conscious we never had soda and always had fresh squeezed juice in the morning. My dad only recently had to upgrade to a new juicer. Basically this is nothing new, but it always takes a bit of mental toughness over anything else.
Some people use cleanses because they feel sluggish, are dependent on caffeine, have junk food cravings, etc. I am doing this cleanse to reset my body. I have been traveling a lot lately and indulging in the foods of the locals wherever I have been. I want to get back to my normal healthy eating self.
Cleansing allows your digestive system to rest. it removes some fibers found in whole fruits and vegetables making it easier on your digestive system while still fully nourishing your body with live enzymes and nutrients. It will also help to rejuvenate and alkalize the body. Check out my post on alkalinity.
choosing the cleanse that is right for you is important. Some combine foods and juice, while other more intense cleanses are all juice usually 6 a day with primarily green vegatables.
I am doing a cleanse with all vegies because I felt it was the best fit for me. This time around I have found it to be relatively easy. This is likely because I eat a primarily plant based diet, I am not of coffee drinker and I work out regularly.dont get me wrong in the past I have struggled.
DAY 1: which was a Sunday I layed around most of the morning watching movies and catching up on sleep. This is something I never do and it was a nice treat. I did have a little headache, but it went away after a little nap. The second half of the day was productive; I cleaned out the closets, went to the gym to steam and got some work done. I was only able to finish 5 of the 6 juices and a ton of water.
DAY 2: I went to work and felt totally fine energy wise. I don't feel even a little bit hungry, but I did feel freezing! I had to wear my jacket all day and I even sat directly in front of the heater for a little bit to warm up. I did a boxing workout after work and was sweaty as usual. Forty five minutes in I felt fatigued, and post work out I was far more wiped out thank normal. I finished all six juices! and hit the sack early.
DAY 3: I blended my first juice with some ice. I figure I am getting some added hydration and I felt like I was having something more substantial. Total mental game. By juice #2 I started to have a little headache again. Maybe I am not drinking enough water? was my first thought, but that did not help as much as I would have liked. As soon as I had my next juice I felt fine the rest of the day. I felt good actually; happy and energized. I went to the gym in the evening and took a class that I always take on Tuesday's. I was struggling, I could barely lift my arms and found myself looking at the clock which I NEVER do. After my last juice and a shower I FaceTimed with my boyfriend. His immediate reaction was "you look great!" I guess the cleans did give me that healthy glow;)
Post Cleanse DAY 1: I used the juice I had left from day on and mixed it with fresh kale and a ice to make a smoothie. I split the smoothie and took one with me for an early morning snack. For lunch I made a kale salad with carrots and walnuts, I made a tel dressing with lemon, mustard, apple cider vinegar, and a little bit of oil. I also made an effort to drink a ton of water. I was in the bathroom a good amount over the course of the course of the cleanse, but I guess that all a part of detoxing. For dinner I made the Late Summer Abundance Bowl from My new Roots. I am back on track and I intend to eat 80% veggies each day for the remainder of the month! Gluten and sugar free!
Wish me luck;)