Foodie Friday

Happy Friday!

hero_Root_Vegetable_Chili_with_Cheesy_Cornbread_HEROIt’s Super Bowl 50 weekend here in San Francisco and we’re getting the heck out of here! Phil and I are heading to our ski share on North Lake Tahoe for some sunny ski weather, time with friends, and a weekend away from the chaos!hero_White_Pizza_with_Sriracha_Buffalo_Chicken_and_Creamy_Ranch_0079_1Along for the ride are some awesome Plated meals to keep us warm and full of energy as we cruise the slopes of Squaw. That’s right, it’s the first Friday of the month so it’s a Plated inspired Foodie Friday! I am super excited to make some root vegetable chili with corn bread, and Phil is excited to dive into buffalo chicken pizza come game time! Since we’ll be sharing with friends I’m trying to make everything more ‘appetizer-ish’ so I’ll be turning the black bean burritos into more of a dip & chips situation.hero_Black_Bean_Burritos_with_Guacamole_0044_1I love getting a delicious box of fresh ingredients delivered on the day I choose. There are a lot of options out there but since Plated lets you truly customize your meal options, I can swap meat, veggie, and fish choices whenever. Also, I can skip weeks or cancel anytime which is perfect since it’s a treat once a month for us. If you’re interested in trying it out, comment below with your email address and Plated will send you a box for free (well, technically I’ll  email you a voucher for a free box but you get the idea!)!

 

’til next time, keep smiling! :-)

Wellness Wednesday

Happy hump day my fellow wellness lovers!

I hope you’re all in the midst of enjoying another wonderful week! Things have been crazy busy around here and I couldn’t be happier about it. Even though things are quite chaotic, it’s all positive and it is all in the name of advancing myself, my career, and my relationships. It’s during times like these when I find it most important to leave a little space – allow for the ability to reflect, breathe and soak in the moment.

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That’s why this week, Wellness Wednesday is dedicated to leaving some space – in your schedule, in your mind, in your heart – for what comes up. When I reflect on where I was about a year ago and where I am today, it is truly unbelievable, except it can’t be because it actually happening ;-) !

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A year ago (a little more if I’m being true to the actual date) I was teaching yoga a few nights a week, as my third job, in the basement of an apartment building in center city. There were about 3-5 people in class and 1 was always Phil :-) haha! If you had asked me then whether I’d be teaching full time now I probably would have said no…not for a few years, but here I am!!

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I love what I do for a living and I feel so lucky to share my passion with a room full of students each and every day! It’s really easy to get wrapped up in taking each step that we forget the path from which we came; so remember, leave a little space for what comes up!

 

’til next time, keep smiling! :-)

 

Motivation Monday #5

Welcome to February Friends!

MM5.jpgCan you believe the first month of 2016 has already come and gone?!?!? I think I must have blinked and missed it because I sure can’t! January was full of so many exciting visits, adventures, and exciting career opportunities I can’t imagine how February is even going to compare.IMG_0542.JPGOne thing is staying the same though, and that’s our commitment to healthier choices. We made it through one month of more conscious living: eating well, exercising, making healthier decisions, etc… and even though there was indulging, like these amazing desserts from dinner at Delfina when my parent’s visited, we’re both feeling lighter, leener (see what I did there ;-) ), and full or energy!

Week 5

“If you are persistent you will get it. If you are consistent you will keep it!”

Exercise

  1. Running 1x wk 45-55min
  2. Cycling 1x wk 45-55min(Bike in the shop until Wednesday :-( )
  3. HIIT 1x wk 30min (45on-10rest 6x w/25sec rest btwn rounds)
    • Squats
    • Mountain Climbers
    • Lunges
    • High / Forearm Plank Transitions
    • Side Step Wide Legged Squats

Dietary Plan

Breakfast: Homemade Chia Bars OR Oatmeal w/banana and nuts

Lunch: Ground Turkey Burrito Bowls OR Mixed Green Salad w/Tuna

Snack: Hummus w/Pita & Cucumbers, Protein Shake, Multigrain Tortilla Chips w/fresh pico, trail mix packs, OR apple w/nut butter

Dinner: Salmon Burgers & Sweet Potato Fries w/ zesty slaw (I know we eat these all the time but they are sooo good, I promise I will get more creative soon), Mixed Mushroom Marinara w/ whole wheat penne, OR 1 of 3 Plated meals being delivered later this week (check out Foodie Friday this week for some delicious meal ideas)

 

’til next time, keep smiling! :-)

Foodie Friday

Welcome to the weekend friends!

I’ve got a few more classes this weekend and am really excited about taking on a few new classes on my regular schedule!!! Be sure to check out my yoga page for classes, workshops, and information on how to schedule your own private yoga sessions! Now, onto the important stuff…FOOD!! IMG_0590.JPGAfter my corporate wellness presentation on Wednesday (which went splendidly, thanks so much for asking ;-) ) I was feeling inspired to create a homemade version of something I have been eating a lot lately – Health Warrior chia bars. Don’t get my wrong, they make a fabulous product BUT for me, there was too much sugar (three kinds in their snack bars and seven kinds in their protein bars), and I wanted to see if I could avoid paying nearly $20 a box. SOOOO, I read the ingredients on the back and decided it wouldn’t be too much of a challenge to make something similar, and I was right, these are ALMOST as delicious as the real thing!IMG_0595.JPG

Chocolate Coconut Chia Bars

  • 6 tbsps almond butter
  • 1/4 cup honey
  • 3/4 chia seeds
  • 1 cup HOMEMADE (yep, thats right!! ;-) ) puffed brown rice
  • 3 tbsp coconut oil
  • 1 cup raw shredded coconut
  • 2.5 oz 85% dark chocolate (or something you like)
  • 6 scoops protein powder (vanilla plant based or whatever you like)

So the main ‘time suck’ for this recipe, which isn’t even really that bad, is the puffed brown rice. You can always buy it but why not try homemade – cook some brown rice, dry it out in the oven to get the moisture out, puff in HIGH heat coconut oil, and cool on a paper towel to remove excess oil. From there all you’ll need to do is combine all the ingredients, press it out in a parchment covered baking pan, cut into squares, and you’re good to go! I like mine cold so I keep them in the fridge, but you’re welcome to store them in the pantry if you prefer.

I definitely plan to play around with the recipe over the next few weeks and will keep you posted on how things progress, but its certainly a great place to start!

 

’til next time, keep smiling! :-)

 

 

Wellness Wednesday

Happy Hump Day Friends!

IMG_0554I am over the moon and so excited for today you have no idea! In a few hours I will be giving my first corporate wellness presentation here in San Francisco. I have been prepping like a mad woman while balancing the family visit and thought it would be fun to share some of the tips I plan to talk about today.IMG_0569Since the target audience is modern business professionals I’ve included 10 tips to energize your day without an energy drink or excessive coffee consumption.

  • Energize your Day
    • Try a mid-day work out to keep energy up and avoid that 3pm slump
    • Have some chocolate! Dark chocolate has caffeine but also cognitive and mood boosting properties from Flavonoids
    • Believe it or not your mom was right: some fresh air will do you some good, so try to get outside for 10-20 minutes.
    • Sit up Straight! Slouching can cause fatigue whereas sitting straight helps comfortably support your frame with less effort (plus it gives you a little confidence boost which is nice)
    • Leave your desk to eat as often as possible – including snacking if you can help it.
      • the body needs to know its ‘fuel time’
    • Opt for complex carbs that break down slowly and keep your blood sugar regulated
      • always drink plenty of water too
    • Try to listen to music at your desk or pump it through the speakers to boost mood, focus and energy
    • Sipping on green tea in the afternoon after your lunch has been known to improve cognitive function, aid digestion, keep you fuller longer, and fuel your body with antioxidants and flavonoids.
    • Chia seeds, especially when paired with water are proven to keep you full and fueled for the day
    • Red is associated with confidence and winning…brighter colors can also keep you more alert and awake.  

I hope you find ways to incorporate one, or some, of these tips to help keep you energized, the healthy way!

 

’til next time, keep smiling! :-)

Motivation Monday #4

Welcome to the start of another exceptional week friends!

yoga-photography workshop-5.jpgWhile my family has been in town we’ve been keeping busy with long walks around the city, bike rides over Golden Gate Bridge, Paint Nite, rooftop dinners, and awesome city meals! I feel like Phil and I took a mini vacation even though we never left the Bay Area.IMG_0533.JPGWe have one more day until Mom & Dad fly home which isn’t keeping us from staying committed to kicking butt and keeping healthy for the 4th of our 16 exceptionally motivated weeks. My day started bright and early with a bike ride, yoga class, and some meditation. Then its a little more family time and crossing my fingers the weather holds out for my parents. I also have to squeeze in some work because there are some great projects in the works this week that I am super excited to share with you…soon!IMG_0540For now, you’ll have to be satisfied with another week of healthy eats and awesome exercises to stay healthy, motivated and feeling like your best! There is nothing quite like time with family to leave you feeling full of energy and ready to tackle another week!

Week 4

“Life doesn’t get easier, you just get stronger!” 

Weekly Exercise: Yoga Daily, 45 minutes cycling 2x week, and HIIT 2xweek

Routine: Pyramid Style  (2x week)                                                                                                                     (10sec, 20 sec, 30sec, 40sec,30sec,20sec,10sec rounds w/15sec rest btwn)

  • burpees
  • lunges
  • mountain climbers
  • skaters
  • plank

Breakfast: scrambled eggs whites with cheddar cheese & spinach on sprouted toast and orange juice OR oatmeal with banana and walnuts

Lunch: tuna salad with mixed greens OR tofu bowl with veggies and quinoa

Dinner: cauliflower pizza, fish tacos with zesty slaw, OR whole wheat pasta w/roasted veggies & marinara.

Snacks: Health Warrior Chia Bars, Trail Mix, Hummus w/cucumbers, carrots & pita chips, and apple w/peanut butter

 

’til next time, keep smiling :-)

Foodie Friday

Happy Friday Friends!!

chiaroscuroIt’s been a great couple of days with my family in town – especially because of the awesome food! While I have been sticking to the posted dietary routine as best as possible, I definitely used up one of my ‘cheat meals’ the other night. Since it is Restaurant Week here is SF we went to dinner at Chiaroscuro, right next to the TransAmerica Pyramid. The food was so amazing I totally forgot to take pictures….WHOOPS!!! We had an incredible four course meal complete with an amuse, intermezzo, and excellent wine.Chiaroscuro-food Today we’re heading out to Vie for a private wine tasting and I’ve provisioned some goodies to pair with everything – I am super excited to see how the day unfolds and looking forward to the rest of the weekend with my family and Phil.

 

’til next time, keep smiling! :-)