Happy Hump Day! Sadly, I have been hit by the bug that seems to be plaguing everyone I know & it is BRUTAL!!! Being sick in general sucks but getting back into the swing of a healthy routine and hitting a road block right away is doubly disappointing! I am super grateful for my husband who is taking amazing care of me, my students/clients who’ve been very understanding, my fellow teachers for volunteering help & shifting schedules around, and of course, for my little cuddle companion as I recover! BEFORE I got sick, we had some friends over for dinner. Entertaining is up there on the list of my favorite things & it’s an added bonus when there are dietary restrictions I have to cook around. As a health coach I love when people take steps to better their health through food, and Whole 30 is an awesome way to do that. My friends are trying Whole 30 to kick off the new year and see if it is a lifestyle change that works for them. If you’re not familiar with Whole 30 it is a program that helps people get back to eating cleaner. Below is a break down of the rules pulled directly from their site.
- Yes: Eat real food.
- Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.
- No: Avoid for 30 days.
- Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
- Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
- Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
- Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
- Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
- Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
- Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.
It was really fun to cook a clean meal for friends and remind myself of how much of these ‘NO’ foods I tend to eat. We started with some Za’atar spiced crudite, spicy dehydrated kale, & a strawberry lime mocktail. Dinner was citrus & herb poached salmon, vinegar dressed greens, & roasted delicata squash w/coconut gremolata. We finished with some subtly sweet pears that were perfectly ripe & an incredible way to round out our healthy meal! I wish I had taken some photos but I did manage to snag a few while I prepped.
There are so many way to get creative with fruits & vegetables! They don’t have to be boring, bland, or basic!! While I do think Whole 30 is awesome, it is not a diet I follow. There are plenty of foods on the ‘No’ list that I find to be perfectly healthy but there is something to be said for removing anything that could cause irritation, inflammation, or stress for the digestive system. After 30 days you can start adding things back in slowly and see if anything bothers you/makes you feel lethargic, bloated, or headachy. If you ‘react’ after adding things back, it could be a sign you’re allergic or sensitive to that particular food….something to think about considering millions of us suffer from food sensitivities and don’t even realize it.
’til next time, keep smiling! 🙂
Happy Tuesday Friends! I feel like as soon as the warm weather hits, every weekend is an awesome weekend! This past weekend was no exception…awesome visit from my bestie Michelle, long Saturday morning ride/yoga session, swim meet for my athletes Sunday afternoon & amazing Sunday family dinner…can’t beat it!! With all this weekend excitement I’ve been doing my best to stay productive, remain ‘on task’, & get as much done as possible so I can get the most out of each weekend moment! Phil & I have are still doing our best to eat clean…dairy, gluten and sugar keep sneaking in here and there but its par for the course when the weather is warm as far as I’m concerned.
The added indulgences seem to be the natural reward for all the increased activity and my body seems to agree – I am steadily losing 1/2 lb a week…not that I am actively tracking but its an estimate compared to what I weighed when Phil & I finished our Vabulous Life Spring Detox! More than just the weight, I am feeling more confident with my body, I am noticing my increased strength more and more & I am loving the way my clothes fit…I guess I’m doing something right! This week we’re trying to be as clean and conservative as possible with our eating & spending because we’re heading to Avalon NJ Thursday for a LONG memorial day weekend…I am SOOO excited! I have been looking forward to it for months & I am SUPER excited to finally share progress photos!!
Pose-A-Day: Natarajasana (Dancer), Padmasana (Lotus), Parsva Vasisthasana (Wild Thing) & Sirasana (Headstand) are all available on my instagram feed & Prasarita Padottonasana (Wide Legged Forward Fold) will be up later this evening! I am really enjoying this daily yoga fun & I am already looking for similar challenges moving forward to keep the good times flowing…haha!
- Breakfast: 1/2 Banana & Peanut Butter
- Snack: Greek Yogurt w/Blueberries & Pumpkin Seeds
- Lunch: Caprese Salad
- Snack: Hummus & Vegetables w/Pita Chips
- Dinner: Sockeye Salmon w/Sweet Potato Wedges & Wilted Spinach
- Dessert: Cacao Banana Mousse w/Shaved Unsweetened Coconut
Its the weekend friends & I couldn’t be more excited to celebrate! Between my roommate’s birthday yesterday, Mother’s Day Sunday & my birthday Tuesday we’ve got lots of partying to do! This week’s Foodie Friday is dedicated to a fun & festive fiesta salad that’s both healthy & delicious…talk about a perfect combo!
Crab Cakes & Fiesta Salad
- 1/2 lb. jumbo lump crab meat
- 1/4 c. panko
- 1 egg
- cajun seasonings
- 1/2 avocado (small cubes)
- 1 lime
- 1/4 shallot (minced)
- 1 fat clove garlic (minced)
- 1/4 bunch cilantro (chopped)
- 2 tbsp EVOO
- salt & pepper
- 1 ear corn
- 1/4 c adzuki beans (or black beans)
- 2-4 tablespoons coconut oil
- Mixed Greens
Start by roasting the ear of corn in oven @ 450 for about 20 minutes & then go to work on the crab cakes – beat egg & add to crab meat with panko & seasonings. Mix together until completely combined & form into patties (should be enough for four large cakes). Place coconut oil in a large non-stick skillet & turn heat onto medium high. While oil heats, wisk together the dressing by adding lime juice, shallots, garlic & avocado together. Slowly add in the EVOO & salt/pepper to taste. Set dressing aside and place crab cakes in oil to cook…flipping after a few minutes per side. Once crab cakes are cooked, allow to sit on cooling rack or plate with a paper towel to get ride of any excess oil & cool slightly. While the cakes cool, assemble the salad -toss the greens & dressing together, then top with corn and beans and toss again. Add the crab cakes to the top, sprinkle the whole thing with cilantro & you’re good to go!
Have a fabulously fun weekend friends!
Pose-A-Day: Yesterday’s Titthibasana (FireFly) is definitely a posture I need to work on but that’s why we practice, right?!?! Keep an eye on instagram for today’s Sarvangasana (Shoulderstand) which I am particularly excited about!
- Breakfast: Morning Muffin
- Snack: Peanut Butter & Apple
- Lunch: Hummus w/Cucumbers & Carrots
- Snack: Protein Brownie
- Dinner: Tofu Stir Fry w/Quinoa & Spinach
- Dessert: Cacao Walnut Cookies
Happy Thursday WordPress Family!
I saw this article yesterday and just had to share! I often blog about tips to help improve your mood & overall sense of being which is exactly what this article is all about!
Just click the photo & you’ll be taken to Greatist‘s fabulous article…
Stay Happy Friends!
Pose-A-Day: yesterday was Virabhadrasana (Warrior 1) & today is Titthibasana (Firefly) which you can check out through my new handy-dandy instagram link!
- Breakfast: Morning Muffin
- Snack: Cottage Cheese & Apple
- Lunch: Mixed Green Salad w/Tuna & Lemon
- Snack: Protein Shake
- Dinner: Brown Rice Sushi w/edamame & seaweed salad
- Dessert: Chia pudding w/Walnuts & Unsweetened Coconut
I cant believe it’s Wednesday already – my goodness how time flies! I’ve gotten so caught up in the magic of May I’ve completely been neglecting my blog 😦
…but life has been too full of fun and folly to forgo even a moment! This past weekend was so beautiful, most of my time was spent outside enjoying sunshine with family & friends! Saturday was the day of festivals in Philadelphia & my siblings and I decided to check out South St. Festival. There were tons of restaurants with sampling tents lining the streets, live music filling the air & people everywhere…we had a blast!
We hit the hay early Saturday night because someone had a big race to run Sunday morning. Phil tackled the Broad St. Run this weekend and I couldn’t be more proud of my wonderful & talented boyfriend! I got up early to make my protein pancakes & ensure he had a hearty pre-race meal to fuel him through the run. It must have done the trick because it barely looked like he broke a sweat!
In other news, I have taken on a new challenge for the month of May and I’m super excited to share! Dhyana Yoga is doing a Pose-A-Day challenge throughout May & I have diligently been instagramming my shots! Yesterday’s pose was Vasisthasana, or side plank. Instead of posting the picture both here and there, I will simply include a link to my instagram with the name of the pose for each day…if you’d like to check it out, follow along, participate, comment, etc..go for it!! 🙂
- Breakfast: Morning Muffin & OJ
- Snack: Pineapple & Cottage Cheese
- Lunch: Mixed Greens w/Lemon & Tuna
- Snack: Cucumber & Hummus
- Dinner: Goat Cheese & Arugula Flatbread w/Tofu & Broccoli Stir Fry
- Dessert: Black Bean Protein Brownies w/Mixed Berries & Greek Yogurt
We’ve made it to the weekend friends – time to celebrate! Even though I have to work Saturday & Sunday my weekend is still jam packed with food, frivolity and fun! Phil and I are planning an early evening @ Garces Trading Co. so we can enjoy a walk along the river tonight & tomorrow we’re meeting my siblings at South Street Spring Festival! The excitement doesn’t stop there because Sunday is the annual Broad St. Run & Phil is participating for the first time – I’m so proud of my man!!! With all this excitement I think we’ll need a sweet treat to celebrate…and I’ve got just the thing!
This cacao mousse parfait is both a delicious and nutritious dessert you can enjoy with zero guilt! I used things we happened to have in the fridge but the possibilities are endless!
Cacao Mousse Parfait
- 1 ripe avocado
- 1 very ripe banana
- 1 scoop protein (chocolate or unflavored)
- 2-3 tbsp cacao powder
- 2 tbsp agave (or honey)
- fresh berries
- 2-4 tbsp sliced raw almonds
- 2-4 tbsp shaved unsweetened coconut
In a food processor, blend avocado and banana until smooth. Add protein, cacao & agave and continue to blend for 3-5 minutes until all ingredients are whipped (stopping periodically to scrape the sides). Place mousse in refrigerator to chill until ready to serve – layer fruit, mousse, almonds & coconut into dish & serve chilled!
This delightful bite is packed with good fats and is great after a long run, bike ride or active weekend since its full of potassium, calcium, and other nutrients that aid in muscle recovery and re-hydration….enjoy!
- Breakfast: Chocolate Peanut Butter Banana Smoothie
- Snack: Greek Yogurt & Strawberries
- Lunch: Ciopinno w/Multigrain Roll & Mixed Green Salad
- Snack: Almonds
- Dinner: Deliciousness from Garces Trading Co.
- Dessert: Cacao Chia Pudding w/Unsweetened Coconut
Happy Friday Folks! I am positively consumed with excitement for this weekend and can’t wait to share all the yummy details as soon as I get back. Speaking of yummy, remember these pancakes from my hump day breakfast date?!?!…as promised, today’s Foodie Friday Post is dedicated to these little pillows of heaven!
- 1 banana
- 2 eggs (one full one just whites)
- 1/2 c. gluten free oats
- 1/4 c. organic unsweetened apple sauce
- 1 scoop protein powder
- 2 tsp. cinnamon
- 1 pinch salt
- coconut oil to grease pan
- 1/8 c sliced almonds
- 1/8 c dried cranberries
- 1/2 c. 0% fat greek yogurt
Pulse the oats in a food processor or blender until flour consistency then add banana. Once well combined add eggs (already beaten together in a separate bowl), apple sauce, protein, cinnamon & salt. Grease non-stick pan with a little coconut oil & using a measuring cup portion a 1/4 c. of batter onto the pan. Flip once you see small bubbles rising to the top and make sure its cooked all the way through before removing from the pan.
I put greek yogurt in the middle & on top, then sprinkled with almonds, cranberries and a generous drizzle of honey before serving…it was heavenly! The batch is the perfect amount for two people & totally worth indulging since its right around 300 cal, 9.5 g fat, 16 g protein, 40 g carb per serving!
Have a wonderful weekend!!
- Breakfast: Banana w/Honey & Peanut Butter
- Snack #1: Greek Yogurt w/Blueberries & Pumpkin Seeds
- Lunch: Brown Rice Sushi w/Seaweed Salad
- Snack #2: Edamame
- Dinner: Whatever I can find once we’re in NY 😉
- Dessert: Cacao Mousse Tart & Red Wine
I may not leave for the conference until tomorrow but my excitement is already palpable! That’s right, the road to Yoga Journal Conference NYC 2014 is almost complete – in a mere 33 hours I’ll be checking in for a weekend full of incredible energy, excitement & inspiration!
Last year I attended the business of yoga workshop & participated in the free group classes but this year I am taking 6 workshops covering various aspects of practice. I’m super excited to learn from some of the world’s most amazing yogis – no joke, most of these inspiring folks are internationally recognized & travel extensively to share their practice – but I’m a bit nervous! Considering a lot of the conference attendees are teachers themselves or veterans in the yoga community, how could I not be nervous?!?! Instead of letting my nerves get the best of me, I’m transferring that energy into absorbing all the weekend has to offer! Beyond the workshops, its incredible to feel the sense of community & positive energy from everyone around – knowing you’re surrounded by people who share your passions is very powerful!
Wish me luck!
Today is pilates class number four & I finally feel like I am getting the hang of it! I really enjoy the isolated movements…you can totally feel the shape of your muscles changing! Also, this will be the second week I’m experimenting with weight lighting. Its been years since I have done any lifting but with my back pain increasing it makes sense to try & strengthen all the supporting muscle groups. I am lifting with my pilates partner in crime over at Kissing Chubby Goodbye since she’s been into the lighting scene for about 8 months now & we’re definitely easing me back into it. The plan is to keep it simple, play it safe with the spine & see how it goes…I’ll keep ya posted!
Have you tried anything new lately? I’d love to hear about it!
- Breakfast: Quinoa Protein Porridge w/Banana
- Snack #1: Greek Yogurt w/Blueberries
- Lunch: Egg Salad w/Mixed Greens & Pita
- Snack #2: Peanut Butter & Honey Whole Wheat Pretzel Sticks
- Post Workout: Apple
- Dinner: Baked Tofu w/Exotic Mushrooms & Sweet Potato Fries
- Dessert: Cacao Mousse Tarts
Happy Hump Day!
Phil left for his business trip this morning so we had a breakfast date to say goodbye…I’m gonna miss this guy! We’ve wanted to do one during the week & figured it’d be a great way to get over the mid-week hump! Don’t get me wrong, I love my morning smoothies, but its nice to whip up a little something special & sit down to enjoy a solid meal in the morning! I made pancakes w/almonds, cranberries, greek yogurt & honey – clean eating style of course – and they were divine! I’m thinking these little circles of heaven will be this week’s Foodie Friday post because they’re too good not to share!
While Phil is away I am definitely playing around in the kitchen, working out a little more & getting some much needed cleaning done! There are a few clean recipes I’ve been meaning to whip up, a yoga class I haven’t gone to in awhile & some floors that require attention – of course I’ll sprinkle in a hair mask, biore pore strip & girly movie or two…ya know, the kind of stuff ya just CAN’T do with your man’s around, haha!
Countdown to the yoga conference is 70hrs and counting & I couldn’t be more excited…but more on that tomorrow! What are you doing to get over the mid-week hump?
- Breakfast: Pancakes w/Almonds, Cranberries, Greek Yogurt & Honey
- Snack #1: Apple & Peanut Butter
- Lunch: Egg Salad w/Mixed Greens & Whole Wheat Pita Bread
- Snack #2: Hummus & Cucumber
- Dinner: Mixed Veggie Stir Fry w/Quinoa & Tofu
- Dessert: Cacao Chia Pudding
What a wonderful weekend…I didn’t want it to end! I took some extra time lingering around the apartment this morning and lazily preparing for the day ahead…it was awesome! I highly recommend starting your Monday’s off with some ‘me’ time, whatever that may look like for you – it sets such a positive tone for the week!
Anyway, the weekend couldn’t have been nicer! Phil & I got to spend lots of time with our families, met up with some friends for dinner, had a leisurely afternoon out and about in the city, & even made time for a little picnic/ bike ride just the two of us – it was glorious! We definitely indulged a bit but we had lots to celebrate: Phil passed his ASLI test which he has been studying hard for over the last several months (I’m so proud of him), I took my final test for school & am an official Institute for Integrative Nutrition graduate (yay!), Phil sold his apartment (only on the market for a week), I reached 250 followers (thank you!) which means Phil is taking us to Vetri (my ultimate favorite restaurant I have never been to) & oh yea…EASTER!!
Just because it was a weekend full of celebrations doesn’t mean I didn’t make time for fitness: I had a great ride Friday, an intense hour and a half yoga practice Saturday and a solid thirty minutes of circuit training Sunday…I feel great and even though I took today to rest, I’m already planning the weeks workouts in my head – gotta get that six pack before memorial day, haha!
This week will be interesting with Phil away for business most of the week & me leaving for the yoga conference on Friday. I’m going to miss my man 😦 but I’m totally excited for my weekend in New York & to get things done around the apartment (having a handsome man around isn’t very conducive to cleaning)!
- Breakfast: PB & Banana Smoothie
- Snack #1: Greek Yogurt w/Blueberries & Pumpkin Seeds
- Lunch: Balsamic Strawberry Mixed Green Salad w/Almonds & Goat Cheese
- Snack #2: Carrots & Apple
- Dinner: Quinoa Salad w/Roasted Portobello Mushrooms
- Dessert: Cacao Almond Fudge Bars
Is there anything you’re celebrating & want to share?!?!