Apparently it is the little things that blow ma skirt up lately- here are some things that have me all sorts of excited:
The homemade gluten-free, peanut butter, protein bars I posted about last week. I seriously look forward to these every morning and they fill ma fanny up.
Switching up my green smoothie recipes:
I have a green smoothie nearly everyday, up until last week I was in a green smoothie rut. However, I put an end to that madness and came up with these two delights….
- 1c unsweetened coconut water
- 1T raw almond butter
- 1 apple
- 1T hemp seeds
- 2-3c spinach
- 5-6 mango chunks
- 3-5 ice cubes
- 1c unsweetened coconut water
- 12c frozen blueberries
- 1/4 frozen banana (peel and freeze and least 24 hrs prior)- could also use a regular ‘nana
- 3-4c Trader Joe’s power greens (could also use spinach or kale)
- 1T raw almond butter
- 1T ground flax
- 2T lemon juice
- 3-5 ice cubes
- dash of cinnamon
- pinch of sea salt (enhances flavors)
Cacao nibs on vanilla siggi for dessert = simmering of ma sweet tooth and helps in operation muscle excavation
Do you spy a bicep?
Another tool in Operation Muscle Excavation= my late afternoon snack
Trader Toe’s has these pre portioned nuts
I add a dark chic chips and wash it all dan with a kombucha. This combo is magical as I am actually full until dinner. This is no easy feat.
The last thing, that is really lighting ma fire =instagram It totally keeps me inspired on consuming healthy eats and moving ma bod. Seriously it is like food blogs without all of the words.
On Another Note
Live in portland?
Wanna Loose Weight Without Losing Your Mind?
Meg Worden of Feed Me Darling and Myself are starting another weight loss group starting on march 19th.
Loose weight. Love the process. Keep it off. Woot!
More Details here
And with that, I am off. Happy Monday!
A tragic thing happened yesterday: I went to the Grocery store and they were completely out of my beloved Perfect Foods Bars. The horror. How was I to survive? I stood there and stared at the empty display case where my besties once lived for a good 30 seconds.
I pulled myself together and decided that I would try my hand at making a homemade version of PFB. Honestly, I love the Perfect Foods Bar and compared to a lot of bars out there they really are full of goodness, but there are two ingredients that kinda bug me: 1. The non fat milk powder is not organic and I would prefer a dairy-free bar. 3. The egg white powder is also not organic. However, they taste amazing and I have tried to recreate this amazing-ness a few times and failed, so I was a little skeptical on the possibility of recreating my beloved. Well, I gotta say I have come pretty darn close. My bars are not as tasty, but Lawd they will do.
Without Further adieu I bring you: Gluten-Free, Hormone Balancing Energy Giving Peanut Butter Protein Bars.
- 2c organic, crunchy natural peanut butter (this ended up being the entire jar)
- 3/4c raw honey
- 1/2c maple syrup
- 2c chocolate protein powder- I used Thorne’s Vegilite
- 1/4c chia seeds
- 1/4c maca
- 1/4c unsweetened almond milk
- Heat peanut butter, honey and maple syrup in an a small sauce pan on low for 2-5 min
- mix the dry ingredients in a medium size mixing bowl
- add peanut butter, honey & maple syrup to dry goods and stir while adding bits of the almond milk at a time
- after the ingredients are fully combined, spread evenly in a 3qt baking dish
- allow to harden in refrigerator overnight then cut and serve
*serving will vary on how big you want the bars to be. I sliced them into 16 different bars.
*store covered in the refrigerator for up to 2 weeks.
Good Lord these are good.
I enjoyed one with a green smoothie after a run and sweaty yoga sculpt class today. They definitely hit da spot. #nomnom
Yesterday, Burt got the left over peanut butter jar:
Dog loves peanut butter.
And for giggles here is the treadmill HIIT I did on Saturday that got me good and schweaty.
And with that I am off. happy Monday!!
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
I overwhelm easy. My husband will 100% back me up on this sentiment. I would love to be one of those go-with-the-flow easy peasy types, but I am not. When I overwhelm I get cranky. Nobody wins when this happens, so to prevent such circumstances, I workout. When I workout it is the only time my noggin’ gets nice and quite and I feel mildly euphoric. A good workout is a great solution; however the last thing I want to do when I have a case of the cranks is workout- this makes for a fun little battle. Today was one of those battles. I am starting all of these new projects for work and I kinda just wanted to curl in a ball today and throw in the towel. Praise be to Pete, I knew better. Instead I immediacy laced up my sneaks, drooped the task I was in the middle of and went to the gym.
After a good interval treadmill sesh and a few minutes throwing some weight around, I felt like the calm, capable person I hope to be. Phew….
Yep, I was that turd snapping photos at the gym.
So I leave with this very, very true thought:
Whatever your thing is that brings out the best version of you, I encourage you to do it daily. 2013 could be one helluva year if we are all in better moods.
Have a great weekend!!
Howdy and Happy Monday. I hope all had a swell weekend. We had a pretty low key one, which was superb. After much debate we decided to get a Christmas tree and I am so glad we did. For some reason decorating for the holidays has always seemed to overwhelm me. We kept it simple: a tree, a stand and two strands of lights were purchased.
Burt throughly enjoys the latest addition to our abode
Our house smells like Christmas, now I kinda want some bulbs for that beauty. I do believe I could get into this holiday decoration thing. I am seriously thinking of purchasing a cinnamon candle today.
Breakfast this AM was inspired by a breakfast I had at a coffee shop yesterday.
It began with a (1/4c) Museli + 1T chia seeds + 1/2c Unsweetened almond milk. Let stand for at least 10 minutes
add 1/4c of your favorite dry cereal (i opted for Erewhon’s Hemp & Buckwheat flakes)
top with a wee bit of apple, banana, a drizzle of maple syrup & 1/4c unsweetened almond milk
enjoy with a vat of coffee
This breakfast was pretty darn awesome and kept me full for hours. It also fueled this workout:
Treadmill HIIT Pyramid
5 min @ 4.0 @ 1.0 incline
5 min @ 6.1 @1.0 incline
1 min @ 6.0 @ 1.0 incline
1 min @6.5 @ 1.0 incline
1 min @ 7.0 @ 1.0 incline
1 min @ 7.5 @1.0 incline
30 seconds @ 8.0 @ 1.0 incline
30 seconds @ 8.0 @ 1.5 incline
1 min @ 7.5 @ 1.5 incline
1 min @ 7.0 @ 1.5 incline
1 min @ 6.5 @ 1.5 incline
1 min @ 6.0 @ 1.5 incline
1 min @ 6.1 @ 1.0 incline
1 min @ 6.1 @ 5.0 incline
30 second rest
45 seconds @ 6.1 @ 6.0 incline
30 second rest
45 seconds @ 6.1 @ 7.0 incline
30 second rest
45 seconds @ 6.1 @ 8.0 incline
30 second rest
45 seconds @ 6.2 @ 8.0 incline
30 second rest
45 seconds @ 6.2 @ 7.0 incline
30 second rest
45 seconds @ 6.2 @ 6.0 incline
30 second rest
1 min @ 6.2 @ 5.0 incline
30 second rest
2 min @ 6.1 @ 1.0 incline
3 min @ 4.0 @ 1.0 incline
If this looks confusing I agree, but I assure it is not. The first part of this beast is a speed HIIT and the second part is an incline HIIT. Got it?
It is that time again….
Another What I ate Wednesday is upon us. This time it really is what I ate/ will be eating on this very fine Wednesday.
Perfect food bar & coffee w/ whole milk
Side note: I tried to break myself of both the bars and coffee, but neither were successful. Obviously.
Pre Workout Snack:
1 Coco-Roon & handful of kale chips
Both of these were an impulse purchase that were way too expensive, but I was starving and no where near home. I am a victim.
Side note: love the kale chips, not so impressed with the Coco-Roons. Deep thoughts.
Post Workout eats:
Cold Buster Green Smoothie (recipe below) & the cleanest cottage I can get my mitts on. What does that mean exactly, well they get their goods from grass-fed moos (this equals more omega 3′s and less saturated fat), they make their delights in small batches, so all the goods get a good amount of TLC, they use celtic sea salt instead of the other stuff and it is organic. Woot!
In this medley= 1/2c cottage cheese, 2T homemade applesauce (color me Martha), a few drops of stevia, and a dash of pumpkin pie spice. Perfect for refueling after a rather arnold-esque lifting sesh.
After consuming the above creation, I was craving OJ and we had actually had some, so I bring you my latest obsession, THE COLD BUSTING SMOOTHIE. Honestly, no idea if it will bust a cold, but it made me feel dynamite.
- 1c organic, fresh pressed OJ
- 1/3 frozen small banana
- 2-3c spinach
- 2t Douglas Laboratories Detox Powder (totally optional)
- 3-4 ice cubes
- dash of sea salt & cinnamon
put all of the above goods in a blender, push start.
later today I packed some goods to eat at work:
1 hard boiled egg + 1T hummus+ dash of curry & sea salt+a wee bit of honey mustard. Mix them all together and you have a high protein, tasty baby food-esque medley. hmmmm
Also packed some, new to me, Flackers w/ raw almond butter & raw honey
A word about Flackers, they are kinda blah, but the ingredient dec is so superb and they make a tremendous nut butter vehicle, so I would say I am a fan. On another note, please excuse the crusty pics. My camera is having a moment.
I am thinkin’ dinner is going to be a repeat of last night’s delight:
Shredded kale, with roasted root veggies, a drizzle of homemade OJ & EVOO salad dressing then topped with Dr. Praeger’s California Veggie burger & bbq sauce.
A word about Dr. P and his veggie burgers: they taste amazing, but the ingredient dec needs some work. Why does everybody insist on using canola oil. Why?!!
For Dessert: I imagine I will be hitting up my not-so-secret stash of Trader Joe’s dark chocolate covered cherries. If past behavior is any indicator for future behavior this will most definitely be the case.
Now a word about Tone It Up.
If you do not know what tone it up is, you should go here. The ladies that are leading this crusade seem really sweet and dedicated to getting young women to feel their best in their bods and they definitely lead by example. I recently purchased their Beach Babe DVD and I really like it. The workouts integrate yoga, strength training and cardio and they can be done in the comfort of your humble abode. Yesterday, I got on Lance for a solid 35 minutes and did their bikini sculpt workout. I feel like I got a really good stretch and workout in. I also didn’t hate every second of it and I think it really can work with any fitness level. Keep in mind, I am not a fitness expert, so take my words with caution.
And with all of that life altering information, I am out.
Happy Wednesday and if you want to oogle at more eats or participate in WIAW, go here.
I had big kitchen ambitions this weekend. I decided to take stab at some new recipes, some were winners and others not-so-much.
Hit numero 1:
I attempted Oh She Glow’s Naked Apple butter. I made mine a little less “naked.” I added (roughly) 3T fresh pressed apple juice, lemon juice and 2t maple syrup. This stuff is so dang good and so easy.
Hit numero 2:
Another recipe from Oh She Glow’s. I attempted her Apple, Peanut Butter. It is basically the apple butter mixed with peanut butter. Ummmm, this might be the best thing I have made to date. It tastes like peanut butter, but better and with half the calories. The only variation I did was less maple syrup because I added some to my apple butter.
Miss numero 1:
I tried to make homemade almond milk. I followed this recipe.
The recipe seemed simple enough and it probably is. I got through the soaking and blending part with the flying colors, but the straining part was where things got messy. Literally.
That would be almond milk covering the kitchen counter. Honestly, this is not entirely the straining gone a miss. It started out with a little puddle then I went to pick up the the jar and dropped it. I might try making this again with a nut milk bag, or I might not.
Miss numero 2:
I tried Oh She Glow’s Butternut Squash Mac-N-Cheese. I don’t know why I decided to hog wild with Angela’s recipes, but I did. She makes such good stuff and takes such pretty pictures, so I couldn’t help myself.
My Version with a side salad and homemade apple sauce.
In addition to the brown rice pasta, I added peas, chic peas, black beans and kale. I think I added too much stuff and did not make enough sauce. When I first tasted this, I thought it tastes a little blah, so I added (roughly) 1/3c shredded pecorino romano cheese. This was the wrong cheese to use. The flavor was too strong. Cheddar would have been better. Side note: I know adding cheese completely defeats the purpose of this vegan dish. These are details I choose to ignore. I think I will give this guy another shot, but follow the recipe exactly.
In other thrilling news, I been doing a few new workouts. I purchased the tighter in 10 days program. Honestly, I don’t know how I got suckered in, but I am really glad I did. I am not following the diet, but I love her workouts. They are fast, simple, you can do them at home and I am sore the next day. I am also seeing my muscles a wee bit more. I usually get on Lance for 20-30 min then I do either the Smooth and Sculpt, or the Tight and Tone workout. These workouts are great because they are between 25-37 minutes, so they are not a huge time commitment, but you get a good overall body workout. I sound like an infomercial.
I also recently purchased this kettle bell.
I have just been doing a few exercise with it, but I am tickled that I now have more diversity in my redundant routine. Switching up my workout routine really does help with the motivation factor- I highly recommend trying something new if you are guilty of monotonous gym time.
Those are my thoughts on this fine Monday. Happy Monday!
In skinspot’s October newsletter, I shared with subscribers my weight loss/ health journey. I realized that I have never really shared too much about it on the blog, so I decided to share it here too. If you are a fullspot reader and you get skinspot’s newsletter, I apologize for the redundancy. That is a lot of Kelli for one day. A lot.
Without further adieu, my story:
For the majority of my earlier years I struggled with my weight. As a kid, I wasn’t over weight by today’s standards, but in those days I was definitely on the heavier side. I attended my first Weight Watchers meeting in my early teens. Weight Watchers and I didn’t really get along, so I opted for whatever diet would suit my fancy that week. However, with every carrot & slim fast diet, a pizza and cookie diet followed suit and thus began my ever-frustrating weight loss quest. I graduated high school tired, unmotivated and over weight. This is not the trio one dreams of obtaining when embarking on the exciting journey of adulthood. My first year of college I spent more time in the cafeteria than I did in the classroom. I gained the fairly traditional “freshmen 15.” At the end of that year, my already shaky self esteem, had hit a new low. This lack of self-esteem transferred to my education. I had little motivation to preform well in school and I didn’t trust myself to pick a major and actually succeed at it, so after, three and a half years of college, I decided to drop out. After all of my college friends got their degrees we decided to make the move to Phoenix, Arizona.
On our way to the Phoenix:
After about a year of living in Phoenix, I joined a gym and Arizona State University. I was back in school and working out somewhat consistently. However, I wasn’t fully invested in my education or my health. I lost a few pounds, had a little more energy and felt mildly better about the state of my future. And then, after and honest to goodness heart-to-heart with my best friend, I decided I wanted more. I was tired of feeling insecure, tired and mediocre. So, I pulled out my old Weight Watchers tools and figured out my daily allotment of points. I knew nothing about nutrition, so I just found a way to eat within my points’ range with a lot of prepackaged, processed food. In addition, to limiting my eats, I started running. It started out with twenty minutes (albeit the worst twenty minutes of my life). When twenty minutes started to feel doable I increased to 25 and I went up from there. I was eventually running 60 minutes every day and I was actually enjoying it. The combination of these two changes lead to a 40 lb weight loss. That was the tangible aspect of my accomplishments, but the unseen is what really amazes me. After completing the two things that I never dreamed would actually be my reality, something inside me shifted. I believed in myself. I truly felt that what I put my noggin’ to I could accomplish. Not too long after that, I landed my fanny on the Dean’s list and finally completed my undergraduate education and I ran a marathon. Not too shabby for a former (self-proclaimed) couch potato, unambitious lady. However, the militant and (borderline) obsessive lifestyle that lead me to my achievements, set me up with a less than healthy relationship with food and my body. I did not view food as fuel and exercise became equated with punishment. If I ate too many calories and I didn’t exercise for x amount of hours I was bad, sick and wrong and I was going to get fat again. This was the mantra playing in my noggin’. Not the healthiest of environments. Shortly after I completed the Phoenix marathon, I was in an accident in which I shattered both of my heels and my back. There was a moment when the doctors were not sure if I was ever going to walk again and I certainly was not going to run again. I spent three months in a wheelchair and a back brace while my saint of a mother (with the help of some remarkable physicians) put me back together. By the grace of something bigger than myself, I was not paralyzed, but the doctors were not sure what the quality of my life would be like. Many of the doctors were concerned about the onset of arthritis in my early 30′s. At the age of 26, I was not like every other 26-year-old out there, I now had to really consider taking care of my body, so I started to look at food through a new set of eyes. I began reading every nutrition book I could get my hands on to really figure out what foods were serving me. After years of studying and implanting various dietary theories, I decided to put a credential behind my many years of nutrition studies and I enrolled at the Institute for Integrative Nutrition. I am now 32 years old an AADP certified holistic health coach, I have no arthritic conditions, I am running (although no more marathons), I have maintained my 40lb weight loss and then some, I have a vitality that I would have killed for at 16, I do not count calories, I exercise for therapeutic reasons, and I have a balanced relationship with food (most of the time). I truly feel that I have tapped in to my sweetspot. It is through this sweetspot that I am able to create nourishing relationships in my life, do what I love, and be the best version of me. I am not sharing my story to pat myself on the back, but to show you that if I can do it, anybody can do it. And I would love to help you do it. If you think that we might be a match for one another, then I invite to a sweetspot strategy session. It is 20 minutes and it is free. What do you have to lose? Think about what you have to gain. Could one conversation change your life? It certainly changed mine.
This is me at our wedding September 2011:
To schedule your sweetspot strategy session contact skinspot via:
Good Morning! Man I am having a hard time getting my engine moving today. I woke up starving and cranky. Good times for all involved. In hopes of giving my extra hungry belly some love, I took a break from the Perfect Food Bars and had a Greek yogurt delight for breakfast this AM.
In the mix:
- Whole Milk Greek Yogurt (approx 2/3c)
- 1/2 banana
- 1T natural peanut butter
- a small handful of Nature’s Path Organic Heritage O’s
This is a good combo, but it apparently didn’t scratch my breakfast itch because I went back for another handful of cereal, a handful of unreal chocolate candy shell peanuts, and a (very tiny) handful of dark chocolate chips. And I am currently chugging a vat of coffee in hopes of waking my lethargic fanny up. So far, not so good. I am thinking my slow-ness is lieu of my new fascination with weight lifting. I have been a cardio junkie for years and have recently been inspired by a series of blogs in which the ladies are making weight lifting look rather enjoyable. The more research I do the more it is apparent that my love of cardio is not serving me, so I have been loosely following Brittany Tacy’s training plan to help guide me through the wide world of weight lifting. As a result, my body is dealing with a new type of fatigue, but I kinda like it. Weird.? Speaking of workouts… here is a workout I did at home this week that is not on Miss Brittany’s plan, but it got me good and sweaty. I used Lance as my cardio machine of choice, but this could easily be one on any spin bike, treadmill or even a rowing machine.
I present to you the All-Over-The-Place-Cardio Workout:
This workout is perfect to do when you are short on time, but craving a good sweat session.
In other exciting news, I made a health-ified cole slaw yesterday morning and had it marinating all day, so I wouldn’t have to cook when I got home from work last night. This Salad is heavily inspired by Abby’s Carrot and Edamame Salad. Abby has the best recipes for quick and healthy eats.
Here are the changes I made:
- I doubled the recipe
- I used coleslaw instead of carrots
- I added 3-4 cups of dino kale (de-stemmed and torn)
- I added 2/3c cooked chickpeas
- I added 1/2 of a large avocado to massage the kale with
- Raw honey instead of agave
This salad is superb. I will be adding this to my arsenal of go-to recipes.
Alrighty I am off to take a serious stab at being productive. Say a prayer.
A few of the blogs I stop by have been doing this “What I ate Wednesday” thing and every time I come across one, I love them. I have a strange fascination with observing other peep’s eats. Probably why I have a food blog. Anyway, here is my What I Ate Wednesday, except technically it is what I ate on Tuesday.
Perfect Food Bar. Still Obsessed with these.
Followed by Coffee with Whole Milk
Pre Workout Snack:
1/2 baked sweet potato topped with a wee bit of coco oil & cinnamon and 1 hard boiled egg
I wasn’t completely satisfied, so I decided I needed a few Unreal Unjunked Chocolate Candy Shell Peanuts. These guys are new to me and I am a little obsessed. These are healthified candy- If there is such a thing. To read more about them go here. The story behind them is pretty nifty. Honestly, I love them because I literally can have just a few and be satisfied. This is not my normal behavior.
I tried a new workout. I just found Brittany Tacy’s workout program on Body Building.com and I really like. I did Day 1 yesterday after 10 min on the elliptical and 20 min of a HIIT run on the treadmill. I actually wasn’t able to complete the whole workout because I ran out of time, but I got though the majority of it. My legs are sore today. Win!
Post Workout eats:
2.5 slices of Smoked Turkey:
and a Spinach Smoothie that included 2/3C Greek Yogurt, 1/2c Trader Joe’s unfiltered, Organic apple juice, 3C spinach, 1/4c frozen strawberries, 3 ice cubes, dash of cold water, 1t matcha & 2t Ultra Tox Detox Powder. All I wanted was a cold beverage after my workout, so this little gem was perfect.
About an hour later I returned home to feed the pug before leaving again and decided to feed myself a few more Unreal Chocolate Covered Peanuts.
I met a friend for happy hour at Sweet Hereafter where I got a glass of vino and munched on a few chips and salsa
We finished happy hour around 7:30 and I wasn’t terribly hungry, so I came home finished up some work the took the pug for a walk.
And I had a few dark chocolate covered almonds….
Around 8:30, I decided I was a little hungry and Keith was on his way home with a burro he picked up, so I decided to make a kale smoothie. This was not my finest creation. I think I went a little bonkers with the kale. It tasted like trees.
After drinking the forest, I decided I wanted something to chew on.
1 brown rice cake with 1T raw almond butter and 1T dark chic chips. Ummm this guy may become a staple in my life. Why have I never done this before? So good and so low in sugar. Who knew such a thing was possible.
And that concludes yesterday’s eats. Thrilling- I know.
In other thrilling news, I got new running shoes.
These bad boys tickle my fancy because they are the beginning of my journey to barefoot running. Well, not really barefoot, but a minimalist shoe. These guys have a 4mm heel, which is significantly less than traditional running shoes. The minimalist shoes that I am striving to get in is the Altra Zero Drop shoe. However, these things take time. If you go straight from a more traditional running shoe to a more minimalist shoe you risk injury. I have enough feet/ knee issues, so I do not need any more. I gave these guys a test run yesterday and my knees felt better than ever. The whole reason I am aiming to get in a more minimalist shoe is to preserve my knees, so I can run injury free and hopefully be able to run more The idea behind the minimalist shoe is it gets you to strike on the front of your foot, rather than your heel, which is exactly what I need given that I shattered my heels 7 years ago. The other benefit to these shoes is the wide toe box, so your toes have room to spread out and when your toes get to spread out, you run better and it helps to keep bunions at bay. Woot!
One more thing….
I got one thing crossed off my things-that-are-driving-me-nuts list:
The pictures were hung:
Why such a tiny task took me so long to complete we will never know.
And that about does it on the exciting things I have to report.