Monday, June 30, 2014

Motivational Monday - Proverbs 18

A few weeks ago in church our pastor spoke about Proverbs 18.  The sermon was geared towards the father and men at church since it was Father's day but I found myself applying it to my own life. 
One of my biggest struggles in life as a woman, wife, mom, and friend is fear and anxiety....the "what ifs" can sometimes cloud my thoughts and before I know it I am all worried and anxious about something that isn't even happening! I know you have been there before too, we all have! Women are so interconnected to EVERYTHING so we tend to worry about EVERYTHING. 
 In Proverbs 18, it talks about how David is needing to be rescued from his enemies and how he needs God to save him. Read the verses below...He is our ROCK, our SALVATION, our SHIELD when we need safety. He is everything I need, you need, especially when we begin to worry and fear!
So I want to encourage you today, to find safety in Him. He is your strong tower and He will help you in your time of trouble and despair and even in your "everyday" worries and fears!
Also, check out Proverbs 31 ministries online, they have an amazing daily devotional email geared towards women. LOVE IT!

Friday, June 13, 2014

Foodie Friday - Baked Oatmeal & Blueberry Carob Oat Muffins

So this past week my kids and I baked our favorite healthy treats/snacks for the week. My hubby wanted the peanut butter oat balls which I posted the recipe already on the blog. My kids wanted some blueberry muffins and I wanted to make baked oatmeal to replace my am/pm oatmeal.
All 3 of them are delicious and you can freeze them all. Best part is that all the ingredients are clean and gluten free, so feel free to indulge:)
Baked Oatmeal
 2 cups Old fashion rolled gluten free oats
1/8 tsp. xanthan gum
2 cups almond meal
1/4 cup organic sucanat or raw organic honey
1 tsp. baking powder
1/2 tsp. salt
3/4 cup unsweetened organic shredded coconut
1/3 cup egg whites
1 egg
1 cup unsweetened vanilla almond milk
2 tsp. coconut extract
1 tsp vanilla extract

Step 1: Combine all liquid ingredients

Step 2: Combine dry ingredients

Step 3: Mix together and pour into greased glass pan - bake in oven at 325 for 35-45 minutes

Step 4 - EAT (my kids will sometimes drizzle more honey on top when they eat)

Serves 9
Calories 278
Carbs 26
Fat 4
Protein 9

2 cups gluten free oat flour
2 eggs
1/4 cup coconut oil melted
1/4 cup honey
1 TBSP. vanilla
1 tsp. apple cider vinegar
1/2 tsp baking soda
1/4 tsp sea salt
1 cup fresh blueberries
1/2 cup carob chips

Step 1: Combine all ingredients except blueberries and carob chips
Step 2: Fold in blueberries and carob chips
Step 3: Measure 1/4 cup into 12 muffin liners
Step 4: Bake at 350 for 15 minutes

Thursday, June 12, 2014

Fashion Forward - Internet Shopping Haul

So I ordered a few things online...yes, I LOVE ONLINE SHOPPING. Most people I know hate it because they worry about sizing and returns, but I have gotten pretty good at it now finding the best deals, sizes, and return/shipping policies. Plus you can always find a coupon code on the internet!
Here is my latest online shopping haul (Click pictures to be directed):
Sign up on their website and get 20% off

Wednesday, June 11, 2014

Healthy Nut - Iherb and Amazon Weekly Delivery

You should know by now I LOVE! I order most of my supplements and even some organic groceries from there too! I also order a lot from because of the free shipping! Below is this past weeks delivery Iherb and Amazon.
Iherb Order
Use coupon code TES543 for up to $10.00 off your first order.
1. Arnica Gel - Great for sore muscles, really any aches and pains you might have just rub this all over it!
2. Riboflavin - Great for energy, I specifically take at night for headaches.
3. Frontier Organic Ceylon Cinnamon -  Helps with blood sugar levels, arthritis, and lower cholesterol. I sprinkle it on everything! I switch out with this kind and Vietnamese cinnamon.
4. Shaker - Hubby needed protein shaker
5. Flora Adult Probiotics - Helps contribute to a healthy gut (urinary and intestinal health), increases immunity level, can help decrease allergies, and has been known to help with weight loss.
5. New Chapter Turmeric - Helps prevent multiple types of cancer, decreases systemic inflammation, natural pain killer, and may slow down progression of Alzheimer's.    
Amazon Order
1. Just Great Stuff ORGANIC powdered peanut butter - There was a lot of controversy on PB2 and how it wasn't really organic, well this one is! I use this in my hubby's protein shakes and it tastes just like the real fattening peanut butter!
2. Cliff ORGANIC Shot Bloks - May be one of my new favorite finds until someone tells me how awful they are for me! My SIL introduced these to me as we were leaving our 0530 Crossfit class! I don't drink coffee, so I thought these would be a good pre-workout energy snack. I usually only eat them before my early morning workouts, just for the extra bust of energy!
Click the pictures to be directed for purchase!


Tuesday, June 10, 2014

Tone & Tighten Tuesday - Cowgirl Legs

Love this leg circuit!!!! It gets your heart rate up and fatigues those legs for the ultimate burn!!!  You can do this leg circuit at the gym, your house, or even outside. Make sure to compete 3 times :) 
Have a terrific Tuesday! 

Friday, June 6, 2014

Foodie - Raspberry Muffins

Short & simple post today! I love having muffins cooked and ready to eat for the kids and myself  especially on those mornings you are running out of the house! If they are healthy they are awesome for a quick breakfast or snack. Below is a super yummy muffin recipe I got from! I did change the recipe a little, instead of using almond flour I used oat flour. Enjoy:) 

Wednesday, June 4, 2014

Healthy Nut - The "Fighting" Foods

 We all have heard that "food is our medicine" or "you are what you eat"...Well, its TRUE! In the past, when I would hear someone say that or read it somewhere online I would just tell myself "I am healthy it won't hurt me" or "I exercise so I can eat that". But that is not the case at all! When I starting struggling with stress and anxiety I discovered that the food I was eating was a huge trigger for me.  Ice-cream, donuts, other sugar products, caffeinated coffee, and simply not eating enough of the "fighting" antioxidant foods reeked havoc on my body and mind.  I always thought I ate healthy, but when I started eliminating processed foods and sugar from my diet I was surprised to find out how "unhealthy" I really ate!
It has been over 2 years now that I started down the path to eating healthier... lean, clean, & green! It definitely took time and it was a process because I switched my family's breads, cereals, snacks, pretty much every thing we ate was different. We are no where near eating "perfect" but we do our best to avoid processed foods. I like to be around 90/10 on my percentage of eating clean to  "cheat foods".
I am not going to tell you to do what I did, but I am going to encourage you to start eating some of my favorite "fighting foods" that are full of antioxidants and help fight inflammation. Also try to switch out one food item a month for a healthier alternative. For example, instead of eating Jiffy peanut butter get organic peanut butter, believe me it tastes very different! Or switch out your maple syrup and brown sugared oatmeal for steel cut oats with raw honey, nuts, and fruit.  All it takes is one small change and before you know it you will be feeling great and you will live a longer healthier happy life because of the foods that you are eating!
My favorite "Fighting Foods" that I eat every day: 
1. Turmeric - Sprinkle this on your veggies or meat. I use to put it on everything, but now I actually take Turmeric in a capsule form because I wanted to get the maximum amount.
2. Spinach - I eat this every day 4-8 cups a day either raw, steamed, juiced, or in a smoothie. Try to go with organic spinach if possible as leafy greens are high in pesticides.
3. Broccoli - I usually eat 1-2 cups every day of broccoli. You can eat it raw or steamed!
4. Green Tea (decaf) - LOVE green tea! I usually make 2 pitchers of it and store in my fridge because I like to drink it iced with lemon. But drink warm too!
5. Cinnamon - I sprinkle cinnamon in my oatmeal, yogurt, cottage cheese, coffee, sweet potato, smoothies, you name it I've sprinkled cinnamon on it!
At certain times during the week I will eat other "fighting" foods, but the above 5 I eat every day. Hemp seeds are great on salads and in smoothies. Cherries taste yummy frozen or in a smoothie. I love berries on my oatmeal and pineapple on my Greek yogurt. Nuts and seed you can throw into any salad, eat with oatmeal and yogurt, or just grab a handful.

If you don't like my top 5 favorite fighting foods pick your own out of these!


Tuesday, June 3, 2014

Tone & Tighten - Total Body

Good Morning, today was another early morning for me! A group of friends of mine and myself have decided to give Crossfit a try for the summer. We wanted a little change up in our workout routine and have some new personal goals, so I am excited to let you know how I like Crossfit and my results.
But today's Tone & Tighten workout for you that I have completed multiple times is the TOTAL BODY HOME WORKOUT. All you need to do is complete it 2 times. If you are more advanced complete it 3 times! For those that are beginners, if you cannot complete "50 jumping jacks" then cut all of the workouts in half and progress to the full amount over a period of time.
We all can squeeze in 20 minutes to get our heart rate up and sweat a little!
Good Luck and GET MOVIN!

Monday, June 2, 2014

Motivation Monday - It's ALL about the Prep

Today's motivation is all about PREPARATION! No matter what you do whether its completing a work or school project, running a marathon, or eating right, you HAVE TO PREPARE.  When there is something you want to complete the first thing you need to do is establish your goals, then make your "to-do" list of how you are going to reach those goals. Make sure those goals are obtainable because if you can never reach those goals and have "successes" you will most likely give up!
Specifically, in this post I will be writing about food prep. When you want to eat healthy...lean, clean, and green you have to prepare. It takes time and effort to eat right, obviously that's why the majority of America is overweight and unhealthy.  The first thing I do usually every Saturday is a make a list of my meals, enough to prepare for a weeks worth of meals. My favorite store to buy bulk is Costco because they have a lot of options for organic. Sunday is my prep day, my husband grills the chicken for me and usually helps roast potatoes. I will boil eggs, cook brown rice, make protein waffles, and any other food items I have planned for the week. Then I will portion them out into containers for the week. I PROMISE YOU that it seems like a lot of work but it makes it so much easier in the long run when all you have to do is grab a meal from the fridge and heat it up. You are less likely to eat junk if it is already prepared.
  Below are pictures of some of my own personal food prepping.
As for working out and exercising, I prep for that on Sunday too. As a mom of 3 kids, life is CRAZY AND NONSTOP. I plan my workouts like appointments and I make it happen no matter what! Accountability is huge, find a partner, your husband, sister, or friend you can share your goals with.
When I first starting working out, I attended a boot camp so I didn't have to prepare much, but then I starting working out with friends which required me to create workouts...and now I stay accountable with my sister-in-law. We usually check in every day, but on Sundays we go over our meal plans and go over our workout dates. Sometimes we even share food!
So my encouragement to you today when trying to accomplish anything specifically eating healthy and exercising is:
1. Set goals
2. Make a list of things that will help you reach your goals
3. Prep on Saturday/Sunday for the week (food & workout schedule)
4. Find an accountability partner with similar goals to have support
Email or message me if you have any questions or need help!