Operation Muscle Excavation
For the most part I eat healthy.
I workout at least 5 days a week, every week.
Where the heck are all of my muscles?
I am not looking to lose weight and I am not aiming to be the next female Arnold; however, I would like to see an ab or two and perhaps meet my tricep from time to time. Given how active and how nutrition conscious I am, this should not be an unreasonable request. Should it?!
If I am completely honest about my muscles’ whereabouts I am fairly certain I can pinpoint their location. They are hiding underneath a layer of Whole Food’s honey graham’s, dark chocolate covered almonds, tortilla chips, chronic cardio, and my inability to fully unplug. There is a part of me that is cool with letting my muscles stay hidden in lieu of how far I have come (I was 40+ heavier a decade ago), I feel really good and I have a healthy relationship with food, so why rock that boat to see more of sir tricep? Well… to put it simply I want to look better, I want to feel better and I want my relationship with food to be better, so I am challenging myself to operation muscle excavation (OME)
OME is going to entail:
- more diversity in my workouts, less routine. this inevitably=more strength training
- more protein, less crackers/ tortilla chips
- more meals, less snacks
- more books, less screen time
- more stretching, less late night cupboard grazing
- more getting ‘er done, less procrastination. procrastination = snacking
To get more tips on how to see more muscles, get on skinspot’s mailing list as I am sending out a newsletter on Tuesday elaborating on my tips. You also get 10 tips to glowing skin when you sign up, so if you are looking to achieve glowing skin and a toned physique than I suggest going here. Just Sayin’…
Happy Friday and have a superb weekend.
I will leave you with 
5 Tips To Get Your New Year’s Resolution To Stick
So with oodles of New Year’s resolutions in full swing many people are already falling off their resolution bandwagon or getting close to faltering. Here are a few tips to get your resolutions to stick around for a little longer or dare I say forever…
1. Focus on how you will feel after completion. How will you feel after you eat that giant piece of cake? If you focus on the foggy, lethargic feeling you get after consuming a hunk of processed sugar your chances on indulging are far fewer than if you focus on the dance your tastebuds will be partaking in during the cake eating session. This same theory applies if you are dreading an event. I am able to keep up a 5-6 days a week workout routine not because I looooove the treadmill, but because I love the way the treadmill makes me feel. Honestly, at the end of the day a desire for skinny thighs will wane, but the feel good emotions you get from an amazing workout is the gift that lasts a lifetime.
2. Give yourself credit for the small things. Nothing puts out my motivation fire like a thick blanket of overwhelm. I literally freeze when I feel overwhelmed. My 6th grade Language Art’s teacher use to give one student a standing ovation everyday because he/she “got up got dressed and came to school today.” So give yourself a pat on the back for getting out of bed and brushing your teeth everyday. You may think I am full of crazy, but try this a few times. Congratulate yourself for drinking that one cup of water and see if your drive to continue on your quest for health strengthens. What do you have to lose? A little acknowledgement for surviving a day never hurt anybody. To boot: when you focus on the positive your energy rises when you focus on the negative your energy drains. We all seem to be in search of more energy, so why not tap into a free resource for it.
3. Get out of your head and get in motion. Take one step- no matter how small to completing said goal. Break it down in to small, manageable goals. This is idea is not revolutionary by any stretch of the imagination, many go-getters implement this step multiple times daily because it works. I do this a lot with cleaning. The idea of cleaning a whole house can seem down right horrific at times. Twenty minutes of cleaning seems far less torturous. More times than not, once I begin a daunting task under the guise of a minimal effort I get hooked and go past my deadline. I am just so sneaky… To elaborate: please remember that Rome was not built in a day, so any step no matter how small is progress. Mmmmkay?!
4. Switch gears. If you are stuck on something that is creating a bolder in your creativity- get up and do something you know you can accomplish. When I get stuck with my writing, I get up an vacuum for 20 minutes- this gets my blood moving, instead of staring at the computer screen for 20 minutes (which is a huge energy drain) I accomplished something and revved my energy engine right back up. Win all around!
5. Support. Get support around your goals. Set up an accountability partner/s. Connect with somebody or several people who will hold you accountable to your goals even when you will not- especially when you will not. Maybe you don’t need somebody to hold you accountable, but you need somebody to release to- somebody just to listen to your trials and tribulations, so you don’t need to carry that heavy weight around with you. Honestly, just saying it out loud is enough to offer miraculous change and your release partner need not offer advice, just an ear.
If you live in the Portland area and weight loss and developing a healthy relationship with all things health are among your New Year’s resos then we can help implement tip number 5 like you have never seen before.
Only 5 days left to sign up for Our Women’s Weight Loss group: How To Lose Weight Without Losing Your Mind.
Go here for more details and an opportunity to reserve your spot. Get. After. It.
And with that, I am out.
Loves,
Kelli
Put Your Best Face Forward in 2013…. literally
2013 here we come… 2012 was a really great year, but I am ready for the ammunition of hope and ambition that comes with ringing in a new year. A big goal I have for this year is to bring two of my passions together in a more harmonious way. The two passions I speak of are skin care and health coaching. Here’s the thing, I love skin care. Always have and always will. I have gone to battle with several zits in my day and as a result, I got pretty good a fighting that war and I wanted to make it my all-out mission to help others avoid the emotional drain that sir zit bestows upon its victims, so I built a business around this mission and I love this business. However, there are times when I begin to resent my skin care mission because it feels like it’s crowding out my other mission, which is to help others create the best version of themselves through making dietary and lifestyle changes. Again, I have been there too. Nearly a decade ago, I lost 40 lbs and gained an entirely new perspective. This new perspective, as cheesy as it may sound, changed and, maybe, saved my life, so it is this perspective shift that I want to ignite in others. Up until these last few weeks, I have kept the passions fairly separate; however, with the help of some fellow health coaching friends, I have realized that the two services really overlap. What goes in the mouth shows up on the skin- in one way or another. Duh?! Although, I do advertise this very notion on my site, I don’t think I have really embraced their complimentary nature until recently. Lately, I have had a few clients who have been following their product protocol to a tee, but still battling stubborn acne, dull skin, and rosacea, so on their most recent visits I started digging deeper and really talking diet and lifestyle with them. Turns out that diet & lifestyle really are the missing link, as many of these clients are finding quicker relief when addressing skin from the inside out as well as the outside in. Still with me? So with this new goal in mind, skinspot’s site and this blog are going to look a little bit different in the next coming months- keep your peepers peeled. In lieu of the new goal in mind I bring you 5 easy, peasy tips designed to bring your best face forward:
1. Start your day with warm lemon water. This is so simple, yet so effective. Lemon juice and warm water help to stimulate digestion, and promote detoxification. These are two things that greatly enhance your chances for more radiant skin and if you do it it first thing in the AM you have no chance of forgetting to get to it.
2. Consume your Omegas. Omegas are the ticket to glowing skin, a smaller waist line, a healthy heart and a smarter noggin’. Oh Omegas, is there anything you can’t do? You can find Omega 3′s in chia & flaxseeds, olive oil, walnuts, salmon, and sardines. However, it is also good to take a supplement given the importance of the Omegas. A supplement helps to fill in any gaps and ensures that you are getting enough Omegas to reap their benefits. My favorite Omega supplement is Thorne’s Super EPA pro. Nordic Natural’s also offers a good fishy oil. I recommend these two brands because their distillation processes removes harmful toxins and their EPA to DHA ratio is optimal- this is not the case with all fish oils. Often, you get what you pay for, but I assure you the good ones are worth their weight in gold. Side note: You could also go the flax oil route if you are vegan.
3. Consume a green beverage a day. This step requires a good blender. I am a big fan of The Vitamix; however these gems are pricey, so I totally understand not being ready for that investment. A great, more affordable option is The Nutribullet. The Nutribullet is the The Magic Bullet’s older, stronger cousin. He can be purchased at Bed Bath and Beyond and if you have a few of their 1,000 coupons you could really get a good deal on this fella. This one will step will change your life. If you consume your greens in liquid form you are not only receiving the maximum nutritional benefits greens provide, but your are also able to consume a great deal of them in an incredibly efficient manner. I could write a whole post on this step alone, but to keep it short, I will get to the point: YOUR SKIN WILL GLOW. For an easy & tasty recipe see this post.
4.Remove your make-up before you cleanse at night. Yes, this means cleansing is now a two step process, but with this added step your skin gets to receive the benefits from your cleanser instead of just cutting through the day’s grime. My favorite make-up remover is unrefined coconut oil. It is inexpensive for how much you get and good for the skin. It is safe to use on acne prone skin because coconut oil matches your skin’s own sebum (making it noncomedogenic) and it is antimicrobial. You can get this in the cooking section or the supplement section of most grocery stores. Coconut oil is solid at room temperature, so to use it you will need to warm a little bit in your hand to get it to spread. After the oil has been warmed, massage it in to your visage and eyes (it is a great mascara remover) then take two wet cotton pads and wipe your skin down- you will be amazed at what comes off.
5. Get a skin care routine that is customized just for you. Just like there is no one diet for everyone, there is no one skin care routine for everyone. Just because your skin is oily, does not mean you should be purchasing the products labeled “for oily skin.” Furthermore, if you are using the same three step system that worked oh, so well in high school, it might be time for a tweak.
It just so happens, that can help with you the last point. 
No matter your locale, we can do a 30 minute radiant skin care strategy session to ensure you are using the best products for your skin.
Miss Maia let me help her with her skin care goals and was kind enough to supply me with a some really kind words and a few pictures.
I cannot begin to describe how wonderful Kelli is at Skinspot. My acne was pretty bad when I first visited Kelli, but from my very first facial, I was able to see obvious results from each visit. I can’t reiterate enough, how methodical and progressive each visit is. Kelli is knowledgeable, honest, and gives great practical advice. Above that, though, she is so kind, personable, and understanding about having skin insecurities.
I used to wake up each morning and look in the mirror, desperately searching for any improvement in my acne. Those days seem far away now, as I don’t have to wear make-up constantly and deal with the pain and embarrassment that comes with acne. I was the person who tried every type of facial and every face wash known to mankind, but to no avail. I was never rid of my acne until I saw Kelli, and so to anyone who is looking to clear up their skin or who just wants to know how to take care of themselves, I highly recommend Kelli at Skinspot. She’s a fantastic esthetician , but also such a great gal in general.
-Maia R.
Before:
After
I would love to help you put your best face forward in 2013, so feel free to email, text or ring moi.
One last thing, if you live in the Portland area and would like to lose weight without losing your mind, I invite you to check out our Portland based Women’s Weight Loss Group.
And with that, I will leave you with a lil pug. Happy 2013!
French Women Don’t Get Fat
I am reading this guy again.
I bought this book last year and it changed the way I viewed food and exercise. Every time I get overly obsessed with nutrition, which happens more than I care to admit, I come back to the time when I felt the healthiest and happiest. This time involved an ease around food and exercise that produced a genuine sense of contentment and I lost a few lbs in the process. I love this book for its anti diet, diet message and I have a mild fascination with European living; however, what I really love is the message to savor. Savor not just your food, but savor experiences in your life. Live a life filled with pleasure and weight loss & health become far less of an obstacle. Americans believe punishment and extreme measures are the way to achieve their goals, but the French (according to Mireille Guiliano) get to their goals via appreciation and moderation. The French do not battle obesity, diabetes or heart disease at the ever increasing rates that Americans do, yet they dine on rich cheeses, baguettes, chocolates and wine. Hmmm… I am definitely not endorsing that these delights are the secret to health and thinner thighs, but it is the attitude of moderation and freedom (that includes such indulgences) that speaks to me and seems to be an underdeveloped modality in the battle of the bulge as well as over all health and happiness. Don’t get me wrong, nutrition and exercise matter, but nourishment seems to be the name of the game. If you consume your foods in a nourishing manner (i.e. not in a car on your way to work), choose foods and their appropriate portions that promote energy rather than brain fog 80% of the time, while the other 20% of the time choose foods to promote pure taste bud delight, all the while moving in a manner that brings out the best version of you, then you may have just found the golden ticket to weight loss, health, and (most importantly) happiness. Don’t get me wrong, I am no Frenchie. I still struggle with this whole idea of good versus evil in the wonderful world of food and exercise, but I am making it a wee bit more of a mission to listen to what my mind, body and soul really want. Sometimes it may be a chocolate chip cookie or maybe it will be a really good sweat session to relive unneeded tension. The world is my oyster.
And with that I bring you a few bits from yesterday’s eats:
green smoothie breakfast. spinach, frozen rhubarb, limeade, goat’s milk kefir, detox powder and matcha. Don’t knock till your try it.
matcha= very concentrated green tea (their leaves to be specific).
Breakfast also included one of the peanut butter and Jelly Muffins. Yum
post workout snack: rice cake, hummus, turkey and pickles. Again, don’t knock till you try it.
Pseudo lunch was on the run, but still amazing. I had one peanut butter Perfect Food Bar. Still obsessed with these guys
late after noon snack: hard boiled egg with pecans
followed by a handful of blue corn chips
Followed by a piece of the the best chocolate I have had in my life. I just discovered these guys. This chocolate has oodles of grit to it, which I adore.
Dinner: kale, quinoa, black bean, pickled asparagus, and feta concoction topped with homemade tahini dressing, curry and sea salt. Not too shabby
A kombucha was also consumed
My latest dessert love: 1/2 frozen banana & few scoops of Greek yogurt, topped with a drizzle of almond butter and chocolate chips.
Burt would also like to share his eats:
that would be a beefstick
And with that, I am off. Happy Friday!
cleaning up
Yesterday after eating nearly a bag of pretzels, 4 Oreos (they were organic?!) and way too many Jordan almonds, I have officially decided to clean up my diet.
Fun fact: these bags had to be dug out of the trash because they were EMPTY!
Lately I have been letting the cookies, chips, candy, cake and ice cream in on way too may occasions. They are no longer “treats.” All of these not-so-clean eats are making me tired, foggy and crabby. I know better than to eat so much sugar, but these foods are addictive and they have been sinking their vicious little fangs into me. Although, yesterday was extreme and I am not a big fan of banishing foods to the naughty list; however, it must be done.
Goals for the next 30 days:
- focus primarily on veggies, protein and (good) fat
- keep whole grains & fruit to a minimum
- maximum one cup of coffee per day ( have been drinking 2-3 as of late)
- maximum 3 glasses of alcohol per week (lately this has been exceeded too)
- no more chips, pretzels, cookies, cake, candy, or ice cream
- to appease my sweet tooth, dark chocolate, a few chocolate covered almonds, and a fig bar are legal
- try new exercises
- record my eats
Today being the first day of my cleaner eats journey, for breakfast I had my beloved Perfect Foods Bar and 8oz of organic coffee mixed with 1/2c unsweetened soy milk. Side note: I have mixed feelings on soy milk. I still think soy is over consumed, but the ingredients in the West Soy Soy Milk are minimal, the soy is not genetically modified and it is organic. A lot of the non dairy milk alternatives have so many ingredients (including carcinogens), so I caved and bought the soy milk. I am thinking that I will rotate my nut milks to ensure that I am not consuming too much of one variety. Good talk.
I present you with breakfast:
My workout today was modeled off of The Bizzy Diet off of Bodybuilding.com
I ended up doing about 45 minutes of Cardio at different intervals than he suggests, and I did 3 sets of 12 in a row rather than the 2 sets of 20. I also omitted a few of his exercises , so basically I didn’t follow this plan at all, but I like the idea of it. My gym is getting new Les Mills (The Body Pump people) classes on August 20th, so I am going to start incorporating those classes into my routine in addition to these modified workouts that I make-up.
Post workout eats and lunch:
1 egg + 1 egg white mixed with a little hummus, curry powder & sea salt with a few pickled beans on the side
Followed by a spinach, goat milk kefir, limeade & rhubarb smoothie. Sound gross? I assure it is no such thing.
The goods:
How To:
Put 1c limeade + 1/2c Kefir+ 2C spinach+2t Ultra Tox (optional)+ 5-7 pieces frozen rhubarb in blender and blend your lil heart out.
And with that, I am off.
I will leave you with this peanut butter lovin’ pug.
Happy Thursday!
sittin’ with it
I might have spent the weekend stewing over my no fruit diagnosis. I know this is severely ridiculous. There are real problems out there. After hours of stewing, I pretty much decided to do nothing. I am going to keep eating the way I eat and take notice on how I feel after I eat fruit and certain food combinations. In the past I would’ve have never thought to look at my reaction to fruit and the combination of potato and grain, but now I have a new investigating tool in my toolbox. If I notice that I do, indeed, have adverse reactions fruit and certain food combinations, I will do my best to avoid them. I basically decided on this route because I did not have any symptoms prior to getting the test. I got the test for giggles. If there was an ailment that I was trying to get to the bottom of, then I would definitely experiment more deligently with the world of no fruit. I am not saying that this test doesn’t have any real validity or that I wouldn’t benefit immensely from going this route. I am just honestly not sure the stress is worth the reward. I might change my mind in the future, but right now I feel healthy, I am at healthy weight and I have a very balanced relationship with food, so I am not terribly eager to rock that boat.
I will say the no fruit fate got me to purchase a few new things at the grocery store:
1. Rhubarb – rhubarb is on the a-ok list because it isn’t actually a fruit. I am not sure what I am going to do with these pink sticks of goodness, but I will find something. Maybe a compote.
2. I also bought watermelon, which all melons are on the a-ok list too. Why have I never bought watermelon before? I love it.
3. Heavy Whipping Cream.
Because I am not supposed to have a grain and a potato within 8 hours of one another and retinyl palmitate is a preservative in most milks and milk alternatives I am not supposed to have a grain at breakfast and a nut milk. However, there are no preservatives in heavy whipping cream and it is so darn good in coffee.
tiny ingredient declaration.
I will say with this whole food intolerance thing, I have started to put even more thought into eating real, whole food. I am really going to make a conscious effort to eat more fare with fewer ingredients.
On another note, I discovered the perfect yogurt:
Nancy’s Organic Whole Milk Greek Yogurt! Finally- it has arrived!
Here is why this perfection:
- It is Organic
- It is Greek
- It is whole milk
This is a combo that I had yet to stumble upon, until Sunday. Sunday I found it.
This morning’s breakfast of overnight oats involved the above perfection:
I will leave you with this:
Happy Tuesday!
Seriously? No Fruit?
Yesterday I got the results back from the food intolerance test I had done two weeks ago. The test I had done is a blood test called the Carroll Food Intolerance test. My results indicated that I am, indeed, fruit intolerant. Well, that’s a new one. I have heard of being gluten, dairy, soy, wheat, and egg intolerant, but fruit? Weird. At first glance, I didn’t think this was that big of a deal. After all, I did not come back with a gluten, egg or dairy intolerance. Yee haw! However, after I was versed on all that items that are considered fruit, I died a little inside.
This List includes:
- all fruit except melon, rhubarb, tomatoes and avocado
- olives and olive oil- so sad
- coconut and coconut oil-so very sad
- wine- heart wrenching
- lemons & limes
- cashews
- dates
- cloves
- nutmeg
- apple cider vinegar
- balsamic vinegar
- palm oil
- fruit extracts
- citric acid, and acetic acid- this is tricky because these fellas are common preservatives
- bromelain & papain- enzymes derived from pineapple & papaya- again, tricky because in protein powders and supplements
So this basically eliminates 70% of the foods in my diet. Turns out this fruit intolerance diagnosis is rather inconvenient. I think I can handle this when eating at home; however, eating out is a completely different story. Some of my favorite cuisines are Thai and Indian. Both of those cuisines are prepared with with coconut and lime. Both are a no-go for me. Sad. I am going to be that girl drilling the waitstaff on what they prepare their fare with. Oh Portlandia you would have a field day with me. In addition to my dismal no-fruit fate, my test also indicated that I cannot have a grain and potato within 8 hours of one another. Again, at first glance this did seem like that big of a deal. I can handle being conservative with my starches. However, the devil is in the details. A lot of preservatives are potato derived (i.e. vitamin A, most B vitamins, dextrose and maltodextrin). This means no hemp milk in my coffee if I have oatmeal for breakfast. That is not the end of the world, but do I really want to be that person who is constantly investigating their food. I already feel like that person, but my new diagnosis brings it to a whole new level. Joy. Honestly, I have not decided on if I am going to embark on this journey. I am thinking I am going to try it for four weeks and see if I feel drastically better. If it is more annoying than beneficial, I will go back to my fruit eating ways.
I am thinking of going fruit free on Monday, so I will be throwing a fruit party this weekend. Woot!
And with that, I am off!
Happy Friday!
back on track
yes, that is a vat of Starbursts. it exists
I just got home from 5 days in Kiwah Island for my family reunion. I loved Kiwah, seeing my family and I apparently really loved the cookies, cake, candy and ice cream that accompanied this little get away. So I am feelin’ it today. I have felt more svelte and lively. However, wipe that sweat from your brow, I am getting back on track. Phew.
On my ridiculously looong plane ride home yesterday, I read oodles of fitness magazines, which did wonders for my self-esteem. And inspired my fanny to make a few changes. Again, phew.
I read this while consuming this:
oh the irony…
However, that was yesterday and this is today. The nuggets of inspiration I took away from my reads are:
- switch up my workouts
- stop the mindless snacking
- record what you eat due to the above issue
I realize these are revolutionary nuggets of information. For some reason seeing it in print for the 900th time really spoke to me.
So here is how my back-on-track plan is rolling out:
1. begin the day with my probiotic
2. Follow up with some liver cleansing, digestion stimulating lemon water:
3. proceed to fish oil and Juice Plus supplements (not pictured)
4. after all of that nonsense, eat breakfast. I had a left over peanut butter jar that was screaming to be filled with no oat “oatmeal”
5. Get ma fanny to the gym. I did 20 minutes on the elliptical, 15 minutes of HIIT running on the treadmill, 15 minutes of circuit training (with all new exercises) and 5 minutes of yoga. Then I spent a good 10 minutes in the sauna hoping to bid adieu to all of that enriched flour and high fructose corn syrup.
6. upon my return from the gym, I replenished with the best darn green smoothie
In this divine creation resides:
- 1c limeade
- 1/2c coconut water
- 6 frozen strawberries
- 3c spinach
- 3/4c 2% Greek Yogurt
- 2t detox powder
7. Off to work I go. The only eats I have at work is trail mix, so one (large) handful of trail mix it was:
trader joe’s trail mix
I still need to hit up the grocery store, but I am thinking of making gingered carrot soup for dinner from this cookbook:
A friend of mine made me this soup not so long ago and it was awesome! I will let ya’ll know how it turns out.
And with that, I am off to the grocery store to gather ingredients.
What do you do to get back on track after a rather indulgent vacation?
Happy Monday!
breakfast from a box
I frustrate myself. I made all of these homemade goodies on Sunday to eat for the week for breakfast and all I could think about all week was how bad I wanted frozen waffles with peanut butter and banana. So last night, I picked up some frozen waffles. I am a sucker.
Breakfast this AM:
He did not disappoint.
followed by coffee w/ coconut creamer.
So I give in to cravings. I am cool with that, but I am not cool with the amount of snacking I am doing as of late. Lately, while I am preparing anything, I start munching on everything, so I am bringing one rule into my eating: NO EATING WHILE STANDING. To chew I must be sitting.
On a completely unrelated note, since we have moved into to our house, I hate cleaning. I think because there are more nooks and crannies to get after. Our apartment was so straight forward. I feel like it will take me days and nights to get our whole house clean. Keep in mind our entire house is under 1500 square feet and I am a neat nick, so I am being extremely dramatic. However, I think the power of overwhelm has me by the neck. I think I just made that saying up. Wouldn’t be the first time. Anyway, the more I have to do, the less I want to do it. This does not make sense. To get through this debacle, I am telling myself that I only need to do 1 hour and we’ll see where it takes me. I am so sneaky.
Now that I have confessed my sins, I am off to clean our abode like a mad woman. Hopefully.
I hope everybody has superb and sunny holiday weekend!
Happy Friday!
snacking sally meets procrastinating patti
lately I have noticed that I am a snacking monster. The snacking monster attacks, most of the time, when I am dreading or avoiding doing something. This is not a good system, as I still have to do the thing I am avoiding only with a side of guilt. In lieu of impending Summer and overall wellness, I would like to kick Sally to the curb. I have no desire to count calories or change what I eat (when I am not under Sally’s spell) so the only sensible thing to do is to eat mindfully. Easier said than done. Way easier said than done. I love idea of mindful eating, but the actual doing of mindful eating is something I am still working on. To help me pause before consumption, I decided to try to photograph everything I have eaten today. This is similar to the idea of recording what you eat, except you can record your eats after consumption. However, with photography you have to catch the goods prior to the act. While taking pictures of what I eat is nothing new to me, taking pictures of EVERYTHING I eat is. From-time-to-time, I will post my daily eats on the blog. I will spare you the boredom of doing it on a daily basis.
on with the eats…
breakfast: overnight oats.
- 1/3 c organic oats
- 1/2 c unsweetened coconut milk
- 1 scoop of Metagenic’s Ultra Clear protein powder
- 1t vanilla extract
- 1/2T chia seedds
- 1T ground flax seed
- 1/4t cinnamon
- dash of nutmeg
followed by ma trusty homemade latte:
- 3/4c unsweetened hemp milk
- 1T raw cacao
- 10- 15 drops of liquid stevia
- 8 oz organic coffee
late lunch after a sweaty interval session at the gym
I snacked on this homemade protein bar while prepping my smoothie. I will share the recipe after I have perfected them. So far, I can’t decide if I love them.
I might have also consumed the other half of this guy before the photo was taken. At least I managed to snag half of it?!
Now onto the real star of the show:
lunch: green smoothie:
- 1/2c goat milk kefir
- 1/2 2% Fage Greek yogurt
- 4 drops of liquid stevia
- 1C coconut water
- 1/2 frozen banana
- 4 strawberries
- 1T raw honey
- 3-4c spinach
- dash of cinnamon & sea salt
This was a good one. I highly recommend!
After a hefty cleaning session and errand running, sir snack was had:
1/2 Ezekiel English muffin with organic peanut butter and fruit preserves
followed by a grape kombucha
I am thinking dinner will be steamed kale with canned salmon and pickled beets. If I get a wild hair up my fanny, maybe a sweet potato too?! Right now I want to snack on something, but I also have to balance my books for the business. Very curious…
And with that, I am off.
Happy Tuesday!
