What's on the menu:
-Cage free hardboiled eggs
-Wild caught salmon, hanger steak, organic sweet potatoes and green beans
-Organic ground turkey, spinach and butternut squash mash
- Homeade heydrayed tumeric chickpeas (not pictured)
Also hit a circuit workout while we grilled-- nice little twist to our usual routine! @carissajohnsen .
What are you fueling your body with this week?
Yesterday’s new recipe... DORM STYLE 👏🏼 made a few modifications to my favorite CURRIED CAULIFLOWER RICE SALAD to use up what I had on hand and it was DELISH!
(recipe link in bio)
On my plate👇🏼
•curried cauliflower rice salad with sweet potato instead of fingerling potato and brussels instead of broccoli
•leftover grilled wild salmon from @deandeluca
This was from a few days ago, tonight is all about some well deserved avocado toast after a day of 100% work 🤓
Happy Sunday everyone ✨
♥️#Repost @drmpettitt with @get_repost
Having high self-esteem, social skills and good emotional well-being all lead to a happier life. Take the time to work on “you”. We’re here to help.
Everyone has heard the famous saying, “ #beauty is only #skin deep”. Despite this common notion, beauty is much more than skin deep. There is a strong connection between looking your best and #feelingconfident , capable, and #empowered 💪
--- These are some of the ways in which your outer appearance may affect your emotions and behavior.
Psychologist Nathaniel Branden explains that self-esteem has profound effects on thinking processes, emotions, desires, #values and #goals 📈
Your physical appearance 🏋️♀️ is closely tied to your self-esteem. Flaws, like blemishes and wrinkles can have a negative impact on your self-confidence and make you feel self-conscious. Whether you have scars you wish to hide, unwanted hair or wrinkles, having these removed may give your self-esteem a major boost. Braden states,
“There is overwhelming evidence that the higher the level of self-esteem, the more likely one will be to treat others with respect, #kindness and generosity.”
Humans naturally crave social interactions. Looking good and feeling good can have a significant effect on how you see yourself and how you present yourself to the world. When your insecurities are at the front of your mind, it becomes easier to avoid social interactions and new situations.
When you take steps to take care of yourself and make the changes you desire, your self-esteem and emotional well-being may improve as well. Psychologist Vivian Diller explains the term “beauty self-esteem” and that feeling better about you requires internal work that reflects the external appearance. That being said, it is important to have balance in your life and work on yourself both internally and externally to make a more beautiful you.
Reposted from: http://imagerenu.com/blog/the-psychology-of-looking-good-and-feeling-good%C2%9D/
The Ultimate Family Smoothie! - The school holidays have officially began and it’s two weeks of spending time with our beautiful cherubs and making memories! It is also the time when you feel like you are getting eaten out of house and home, can anyone else relate? Healthy eating definitely continues throughout the school holidays and if anything I would have more time on my hands too. I want to share a delicious simple smoothie recipe that the whole family can enjoy whether it be for breakfast or a snack to fill their little tummies. Not to mention containing protein and carbohydrates for sustained energy production. Preventing sugar highs and low’s, which also means higher chances of moodiness and tantrums.
2 frozen banana’s
300g fresh strawberries
1 scoop vanilla protein powder
3 tablespoons Natural Greek yoghurt
4 cups almond milk
2 cups coconut water
Blitz all ingredients in a powerful blender until it becomes a smooth consistency.
Looking for a sweet vegan cook book? If you dont mind a few f-bombs and like to laugh while you meal prep give this one a try!
If you are a carnivore like my boyfriend just slap a chicken breast in there and voila.
"Every season thereof."
We have been through a lot of seasons in our lives and I feel another change coming on. And honestly, I'm looking forward to it. #pumpkinspice
I gleefully spent HOURS pouring over our bridal registry at @williamssonoma and imagining the most perfectly set table full of close friends and influencers.
The dark wood, the matched set-of-twelve stainless and China. The China only comes out during the holidays and paper is WAY easier right now but even with spoons thrown out with cereal bowls on busy mornings I can't bring myself to use the plastic. 😂
Are you planning your holiday table, too?
PERKS of MEAL PREP’n🧐⏳🍽
One of the biggest things your body will thank you for is meal prepping. And here’s why?
Meal prepping is a way for you to stay accountable and less likely to reach for foods that are high in calories. If you take time out to prepackage your own healthy whole foods it will boost your caloric intake and keep you focused on your goal, and this can apply to both those individuals who choose to meal prep for weight loss or weight gain (particularly muscle gain). But for those foodies like myself who want to lose or maintain a low overall body weight selecting foods and packaging them up yourself can really be a good way to kickstart your week. For me & what’s worked.... I typically eat my carbs for breakfast or lunch, and go lower on the calories BUT large on volume for added fullness.
So for this week, I have roasted some garlic parsley flavored mini potatoes. I drizzled some extra virgin olive oil, added a lil water to the bottom of my pain added the seasonings, covered & baked, in another pan I thawed out & seasoned my chicken thighs with garlic, adobe, old bay, paprika, parsley, seasoning salt & black pepper (all lightly sprinkled) baked 90% of the way & added some shredded cheese cause why not; after all we’re FLEXIBLE DIETERS😜. Lastly, I did the old fashion veggie boil. I grabbed a pot threw in my broccoli & carrots & boiled them til tender not soft... benefits of slightly cooked veggies= you still get the vitamins and minerals they are packed with.
AND folks that’s pretty much it🤷🏽♀️ #LunchForTheWeek#MealPrep#weightlossjoutney#fuelyourbody#iifym#fitfood#foodblogger#healthyfood#healthyrecipes#healthylifestyle#fitmom#fitfoodmom
I had some questions this week from my IG story on how to make #PROATS . So here is the recipe for a quick and easy, high protein meal!
👆🏽 Measure oats and add 30-40g of egg whites. Sounds odd but trust me, it adds volume and makes them fluffy! Add in enough water that the oats are covered.
✌🏽 Microwave for approximately 1:30 BUT in 30 second increments. If you do it at once, you’ll overcook the egg whites and it will be clumpy. Don’t make that mistake like me!!
🤟🏽 Add 15g of each @beyondyourself_ Chocolate Mousse & Maple Syrup Pancake
👌🏽 Mix all together, slowly drizzling some water in until good consistency.
BAM! That easy and simply delicious.
HEALTHY BREAKFAST SWAPS 🍓🍳
Starting your day on the right foot can help set you up for a good day ahead. Below are some healthy swaps you can make to keep your body fuelled while keeping your insides happy!
CEREAL ➡️ 9/10 cereals at the supermarkets at packed full of refined sugar. Instead, try making your own with a mix of nuts/seeds/grains and enjoy with some natural yogurt.
EGGS & BACON ➡️ Try an omelette instead with some lean ham and veggies if you’re feeling a savoury breakfast.
PANCAKES ➡️ protein pancakes! Combine some buckwheat, your fav protein powder (@whitewolfnutrition duh 💁🏼♀️), an egg and some milk for a perfect protein pancake stack!
JUICE ➡️ although juice can provide some vitamins and minerals, it’s fairly high in sugar without any fibre! Make yourself a smoothie instead, that way you’re getting the WHOLE fruit plus some extra superfoods/veggies and an optional scoop of protein powder.
Pumpkin pie overload oatmeal 😛🎃 Pumpkin oats with @perfectbar new pumpkin pie flavored bar 🙌🏻🍂 So. Much. Yes. How to make 👉🏻 1/2 cup rolled oats, 1/2 cup vanilla almond milk, 1/4 cup of pumpkin purée, 1/2 tsp of pumpkin pie spice, 1/2 tsp of cinnamon, and @vitalproteins collagen (one scoop). I microwave my oats for one minute then another 30 seconds! Top with @earthbalance peanut butter and some pieces of the new @perfectbar pumpkin pie bar 🙏🏻 #perfectaspie You can find this new flavor at TJs, Whole Foods, and Starbucks! Brb going to buy all of them because it’s only limited edition 😩 #perfectaspie
‘Tis the season of pumpkin spice which usually means drinks loaded with waaay to many sugars and bad for you calories BUT there are healthy options and this is one of my favorites! It kills the sweet craving and keeps it healthy 🙌🏻 1 cup almond milk, 1 scoop vanilla protein powder, 1 scoop collagen powder, 1 tsp chia seeds, 1/4 cup pure pumpkin purée, 1/2 tsp pure vanilla extract, 1 tsp pumpkin pie spice. Blend with ice. YUM!! @drjoshaxe @ancientnutrition #pumkinspice#protein#livewell#fuelyourbody#foodforlife#collagenpowder#happyfallyall 🍂
Great to meet Joe Wicks @thebodycoach on Saturday, and just tried out two recipes from his new book; breakfast egg muffins (to take for lunch) and choc overnight oats yummm
Pitaya and seed pudding for breakfast this morning 🤗 made with a variety of seeds and topped with blueberries, @coyo_is_coconuts coconut yogurt, @melrosehealth ABC butter, coconut flakes and some lil flowers 🌸 happy Monday!
Some rainy day Sunday baking vibes ✨🌨
These are a variation of @theleangreenbean chocolate lentil bars! I substituted date paste for the maple, used extra sweet potato, and added shredded zucchini! Also omitted the craisins and added dark chocolate chips to half. I freeze half and enjoy the rest- if they even last until Tuesday #doubtful 😆 And I chose to under-bake them so they are extra moist and a little gooey 😍
I had the most amazing day with this guy & our babes yesterday!!! My husband is wearing a delicious cologne I like to call Christmas Lumberjack 🎄🧔🏽😍 // In a 10ml roller: 12 Northern Lights Black Spruce, 10 Valor, 6 Bergamot, 2 Wintergreen, 2 Cinnamon Bark, top with carrier oil. #bowchickawowwow
For me, my favorite calming roller 💆🏽♀️ // 15 Stress Away + 7 Peace & Calming + 10 Orange, top with carrier oil
Healthier General Tso’s Chicken⠀
Order General Tso’s out and get ready for a hefty helping of saturated fat and calories. Try this healthier version instead and enjoy the taste and just 183 calories per serving.⠀
Yield: 4 servings⠀
1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces⠀
2 Tbsp. + 1 tsp. cornstarch, divided use⠀
¼ tsp. sea salt⠀
1 tsp. sesame oil⠀
2 cloves garlic, finely chopped⠀
1 thin slice fresh ginger, peeled, finely chopped⠀
2 Tbsp. reduced-sodium soy sauce⠀
½ cup low sodium chicken broth⠀
1 Tbsp. rice wine vinegar⠀
2 Tbsp. tomato paste, no added sugar⠀
2 tsp. hoisin sauce⠀
1 tsp. pure maple syrup (or raw honey)⠀
2 Tbsp. cold water⠀
2 green onions, sliced⠀
1 Tbsp. toasted sesame seeds⠀
1 Tbsp. dried Thai chilies (optional)⠀
1. Preheat oven to 375° F.⠀
2. Line baking sheet with parchment paper; set aside.⠀
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.⠀
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.⠀
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.⠀
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.⠀
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.⠀
8. Add cooked chicken to sauce, coating thoroughly.⠀
9. Serve chicken sprinkled with sesame seeds, green onions, and chilies (if desired).⠀
Nutritional Information (per serving):⠀
Total Fat: 5 g⠀
Saturated Fat: 1 g⠀
Cholesterol: 67 mg⠀
Sodium: 839 mg⠀
Carbohydrates: 9 g⠀
Fiber: 1 g⠀
Sugar: 3 g⠀
Protein: 24 g⠀
chocolate brownie bliss balls | dipped in matcha powder, cacao powder, shredded coconut
new energy ball recipe! these ones are fudgy/chocolatey/taste like brownie bites but are also energy-boosting and nutritionally dense. i always try to make a batch every week to store in the fridge; they’re lifesavers for when i need a pre-workout snack, an afternoon pick-me-up, immediate refuel after a run/bike ride, or just a sweet treat to indulge in. also this one has lots of cacao = endorphins!! full recipe up on the blog (link in bio)
Chocolate Brownie Bliss Balls (vegan, refined sugar free, gluten-free, oil-free). makes 25-27.
- 2 cups rolled oats
- 6 pitted medjool dates
- 1/2 cup cacao powder
- 1/4 cup almond/peanut butter
- 2 tbsp hemp seeds
- 2 tbsp maple syrup
- 1/2 cup plant-based milk or water
- 1 tsp vanilla extract
- pinch of salt
Blend oats in food processor until it forms a flour/meal consistency. Add in dates and pulse until loose crumbs form. Add in all other ingredients and pulse until combined, then roll into balls, dip into desired toppings to coat, and store in the fridge. Keeps for 1-2 weeks in the fridge and even longer in the freezer.
Feliz comienzo de la Primavera a quienes estemos de este lado🌎🌿💖🌟
⭐️”Bruschettas” de Boniato que cocine al horno con Oliva y Sal
👉🏻Por encima tienen:
⭐️Kale y Repollo colorado condimentados
⭐️Queso De Cabra
⭐️Aji en escamas
Steel cut oats 👅
Steel cut oats vs Rolled oats, what the difference?
It’s all in how the grain is processed. Steel cut oats are are never cooked and are prepared using the whole grain. The whole grain is pushed through sharp blades to be thinly sliced retaining more fibre and protein 😋
Whereas Rolled oats are steamed and rolled allowing them to cook a lot quicker.
Personally I prefer steel cut oats as they keep me fuller for longer and I love the chewiness of them 👅
Which do you prefer steel cut or rolled?
🍿Popcorn 4 ways!🍿
☝🏻There is no rule that you are allowed to eat ONLY popcorn or only nuts, only fruits for snack. It is always good to mix them up so you don’t get bored or feel like you are eating tiny amounts of nuts.
🤦🏻♀️Nuts are calorie dense and it is so annoying that even a tiny bit of nuts have so much calories and fat! So this is a trick I use for my snacks! I mix them up with low calorie snacks 😏 When it’s about food, I always find the sneaky ways🙊 I can eat soooo many trail mix and nuts that I would probably end up eating the amount of calories that I need for the whole Week only in one day! 🙄 and I know I am not the only one ladies and gentlemen 😄
👉🏻Therefor….. I either mix them up with popcorn or berries/fruit or raw veggies…
🍿Popcorn itself can be a bit boring so why not making it more enjoyable and watch our favourite shows while eating 📺🍿
FOLLOW @naturesherbalist for more workout & health tips
📸 All credits to respective Creative owner(s) // @fitwomeneat 😍
S U N D A Y M E A L P R E P ☀️ ⠀
I’ve never been one to do full on 7-day meal preps (it’s a challenge for me), but I always have some snacks and big batch salad or soup made ready for quick portioning when needed. ⠀
What works best for you? Share your time-saving cooking tip below👇!⠀
So yesterday was a super hard day. I woke up and body image was f**kin terrible. Some of my clothes have gotten too small which is very normal in recovery but it made me feel so bad. Ed kept telling me that I was too fat and that now I need to lose weight and restrict so I can fit into them again. Thoughts were super bad and I couldn’t stop thinking about the fact that I had gained weight. I spent 2 hours crying over how much I hated my body 😔
I was gonna hang out with one of my best friends and I knew I couldn’t cancel so I decided to go. I’m so glad I went cause we had so much fun! We goofed off and got Jamba Juice which is a huge fear! At first I wasn’t gonna get one but I said screw it I wanna have fun and enjoy myself so I did! And then later I went to a birthday party with 2 of my best friends that I haven’t seen for a while and we had so much fun! We laughed for hours and ate food and danced like crazy 😂😂 I felt like my old self and it was amazing. My day started off terrible but being with my amazing friends made it 10000% better. Just remember that the bad days and thoughts won’t last forever and you can all do this ❤️ recovery is so worth it
Keep fighting ❤️❤️🌸🌸🌸🌸
$77.72 for this weeks grocery haul! 🤔
Every time we grocery shop I write down what we are eating for the week, from that I create our shopping list, and then we go shopping! I love WinCo, Smith’s, Walmart, but I hateeeee how we get so little for so much. Im contemplating starting to coupon, because even though I’m grateful for all these yummy foods I will indulge in the week, mannnnn I hate prices 😭
On the bright side, You get what you pay for! I rather spend $$$ on food that I know will do my body good than $$$ on food that will make me feel like 💩
Took a rest day today and it feels oh so good. Gonna write my goals for the week and CRUSH them, I advice all of you to do the same! 💗
The sweet and tangy NingXia Red includes wolfberry, a superfood from China's NingXia province. A daily shot of 55 to 112 grams helps support overall wellness with powerful antioxidants.
Why drink Ningxia Red from Courtney Critz: "Why Drink Ningxia?
One of the many reasons to drink Ningxia Red is that it supplies the body with important antioxidants. Antioxidants are nutrients, such as vitamins, minerals, and enzymes, that help fight off the damaging effects of free radicals. The body experiences a natural phenomenon called oxidation every day, which can produce harmful byproducts called free radicals. If left uncontrolled, these free radicals can damage cells, much like the chemical reaction that takes place when a half-eaten apple turns brown. Free radical damage can be accelerated by pollution, stress, toxins, smoking, and alcohol.
Ningxia Red offers a range of antioxidants that support the entire body. This balanced approach to antioxidant supplementation is why so many people experience energy, vitality, and vigor when they start using this product.
The Ningxia Red formula also uses essential oils, another distinctive feature of this unique product. Orange, Tangerine, Lemon, and Yuzu essential oils, all containing rich and powerful d-limonene, enhance the flavor of every bottle of Ningxia Red.
The essential oils mixed in Ningxia Red and other Young Living supplements act as catalysts to help deliver nutrients through the cell membranes while assisting in the removal of cellular wastes.