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! 🙂

 

 

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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! 🙂

Wellness Wednesday

Happy Hump Day!

We’re mid-way through another wonderful week and I for one am beaming today! There is a lot to be grateful for everyday but today especially because my sister and parents are coming to visit!! That, and things are falling into place more and more with my career and our live’s here in San Francisco.yoga-photography workshop-10 In the coming weeks there are lots of exciting things happening! Everything to come has to do with growing in my career, so I couldn’t be more excited that I have time with some of my family beforehand; which brings me to today’s Wellness Wednesday topic, balanceWork-Life-Balance1When I mean balance, I don’t mean the kind I do on my head or in the picture above 😉 I mean happily and effectively managing all the different aspects of life. I used to get this tunnel vision when it came to the different aspects of my life: I would focus on whatever I wasn’t happy about and figure out a way to fix it or make it bend my way. Sometimes I would succeed but most of the time I wouldn’t and I would end up morwheele unhappy than when things started. It wasn’t until a few years ago that I was really able to make a sift…things just were not working. Now, my focus is on finding time for the little things, working smarter, and allowing myself downtime. I know as life continues and children are added to the picture, things will get even more exciting and the challenge of balancing things out might become more tricky but in the end, its ALL doable. Whatever your priorities in life, you’ve got time for all of them and the stuff you want to do too, it just takes a bit of balance. If you’re not sure where to start, begin by taking 5-10 minutes to be silent, alone, and just see what pops up.

 

’til next time, keep smiling! 🙂

Motivation Monday #3

Hello Friends!

IMG_4750.JPGI am filled with love and excitement from such an incredible weekend at Yoga Journal Live San Francisco and I can’t wait share everything I absorbed with my students! This week is going to be a little crazy with Phil traveling AGAIN  and family visiting but we’re both doing our best to stick with regular exercise and smart dietary choices. img_00342
Our routine for the week is going to be a little harder to follow but we’re happy with how things have been going and excited for the weeks to come as well! Yoga is obviously at the center of all I do, but I’m doing some cycling to supplement this week and emphasizing simple foods to see how that feels.

“If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.”

Week 3

Exercise:

  • Yoga everyday
    & Cycling 4x/wk

Diet

  • Breakfast: sprouted toast w/pb and greens powder
  • Lunch: Salad w/pumpkin seeds, feta cheese, and balsamic dressing
  • Dinner: Salmon burger, carrot sticks & sweet potato fries
  • Snacks: Popcorn, Protein Shake, Apple, or
    Walnuts
  • Dessert: 4-6 oz red wine, dark chocolate

 

’til next time, keep smiling! 🙂

 

 

 

Foodie Friday (a bit late)

Hey Friends!

With all the excitement of the Yoga Journal Conference these last couple of days I completely forgot to post this yesterday…whoops!! This week’s post is one of the recipes I’ve been using for Phil and I these last few weeks to help us feel like we’re getting something indulgent – Salmon Burgers!IMG_0491I was really intimidated to try and make salmon burgers at first and I really don’t know why…they’re so simple and so incredibly delicious!

Salmon Burgers

IMG_0490.JPG

  • 1 large Sockeye Salmon Filet (skinned)
  • 1/2-3/4 cup whole wheat panko bread crumbs
  • 1 egg
  • 1 cup shredded cabbage
  • 2 cups fresh spinach (wilted and strained to
    remove moisture)
  • seasonings of choice

 

Skin salmon filet and pulse with egg, veggies, panko and seasonings until well combined. Form the patties with your hand and heat up a skillet under med/med-high heat and spray with olive oil spray. Cook patties for 3-4 minutes on each side until cooked through, then splat between two pieces of sprouted wheat bread with a creamy/healthy slaw, and you’ve got yourself a DELICIOUS dinner or lunch!

 

Until next time, keep smiling! 🙂