Collard Green Taco Wrap

Collard Green wraps have become a popular item lately, so I decided to give them a try. This taco wrap recipe uses walnuts as the “taco meat.” The protein rich walnuts are great for skin and heart health. The spices used in the recipe provide a great flavor and help to boost the metabolism.  This is another quick recipe. It is delicious, filling and nutritious. If you haven’t tried the collard green wrap yet give it a go!

Ingredients (makes 1 wrap)

1/4 cup walnuts

1/4 tsp. chili powder

1/4 tsp. ground coriander

Dash of cayenne pepper

Dash ground cumin

1/4 tbsp. tamari

Salsa

1 large cooked collard green leaf (remove stems)

Directions

Blend walnuts in food processor. Add cumin, chili powder, coriander, cayenne pepper, and tamari.

Spoon the mix onto the collard green leaf. (dark side of collard green face down). Top with salsa, and roll the collard green like a burrito. (Fold one side in towards center. Tuck in the short ends. Lastly fold the remaining long side in.) 

Making Spirits Bright

 I returned from my Thanksgiving journey home with a fresh mind and a grateful heart. For me, there is nothing like a trip home to ground me and bring me back to what is truly important. In trips home I get to step away from the crazy day to day and  relax and reflect. I left the computer behind and hardly looked at my phone. I took the time to do things with my parents that used to be routine but now only happen once in a blue moon. We cooked; we went to the movies; and we went hiking. When i returned to my long list of tasks and to dos I no longer felt overwhelmed. As I reflected on my time at home the familiar quote "making spirits bright" was ringing in my head. This beloved time of year spent with friends and family and filled with reminiscing and laughter is the perfect medicine for the soul that truly makes spirits bright. 

       This holiday avoid getting stressed with the last minute gift shopping, crowds, and holiday preparation, and concentrate on making your spirits bright. 

• Rejoice! a break is near!! 
• Disconnect from the world and connect with family. 
• Find a bit of peace and stillness in every day. 
• Stop multitasking, and enjoy the moment.
• Spend as much time as possible with the ones you love. 
• Count your blessings, and be thankful :)

Merry Merry! 

Thanksgiving Detox Smoothie

I found this recipe last Thanksgiving, and it became one of my favorites of the season! Both festive and filling, this is a great holiday option. The smoothie is the perfect post Thanksgiving meal to get you back in balance!

THANKSGIVING DETOX SMOOTHIE:
1/2 cup cranberries
1 apple, peeled and diced
1/2 a banana
1 tbsp diced ginger root
1 handful spinach
1/2 cup water
1 cup ice


*note: I replaced the water and ice with almond milk*

Back to Work After the Workout

Often times it's not the workout that holds us back; it is the entire process. A one hour workout turns into a three hour event with the showering, washing hair, reapplying makeup, etc. There are many easy fixes to accelerate this process. If the only time you have to workout is on your lunch break, don't let the sweat hold you back! 

Quick ways to get back to the office fast and fresh:

• prepare the morning of by wearing waterproof (aka sweat proof) mascara
• Wear a headband while you workout to keep the sweat out of your face
• Bring face wash with you to the gym
• Wipe off your body with a body cleansing cloth 
• Reapply powder to cover up flushed face
• Use dry shampoo to touch up your roots
• Wear a soft hair tie so your hair does not crease
• Reapply deodorant 

You'll be good as new in under five minutes AND you've gotten your workout in for the day!! 

That's a Win-Win!!

Goal of the week: Fit just one extra workout into your schedule! We promise you won't regret it!!

Sweet Tooth Tamed

I've got some good news! That sweet tooth may not be such a crime after all.. It turns out that dark chocolate (eaten in moderation) is good for you! There is an ingredient in dark chocolate called cacao that is packed with health benefits. 

Studies have shown that dark chocolate can:

• lower blood pressure therefore reducing the risk of heart attack
• reduce stress hormones (You aren't crazy, chocolate really does calm those nerves!)
• increase blood flow to brain helping you to think more clearly
• control blood sugar which can aid in diabetes prevention
• contain antioxidants that fight cancer

So this DOES NOT mean you should go clear the aisle of reeses, snickers, m&ms and so on..The sugar in those chocolates outweighs the health benefits of cacao. What research is showing is that SOME dark chocolate (about 100 calories per day) can be beneficial. It's best to choose a dark chocolate that is at least 70%. If you haven't had this type of chocolate before it may take some getting used to because it is not as sweet. It really does satisfy the sweet tooth though! 

Run for Your Life

Running is one of the greatest workouts. This is great because you can run anywhere you are, and you can always make it a challenge. There is such a sense of accomplishment when you go that one mile further or that few seconds faster. There is a freedom in running, and a sense of confidence that you don't get from many other things.

We all have our reasons for running. Some run to stay in shape; some run out of habit; some run to clear the mind. In the midst of all those reasons, we are also running for our lives. You are probably benefiting from those runs a lot more than you realize.

Running benefits you internally just as much as it does externally. For starters, it is great for your heart. You are giving your heart as much of a workout as your legs when you run. The running motion squeezes blood to your heart and then forces it to pump the blood right back to your legs. The faster you run, the harder your heart works and the stronger it gets.

Contrary to popular belief running can strengthen your joints and cartilage as well. The running motion increases the amount of blood and oxygen that flows to your cartilage, helping to get rid of toxins. Running is also good for your bones. Research shows that running can aid in osteoporosis prevention. In addition, it has been shown that running aids in the prevention of breast cancer and colon cancer.

Lastly, running is good for your mind. You stress less when you run. If you have ever taken a run to clear your mind, you know exactly what I mean. When your feet hit the pavement it's like you're sweating out the problems of the day.

So with all of this information, the challenge of the week is to add a few extra miles to your workout. Enjoy the run and all of the good you are doing for your body!



Cheers to strong hearts, clear minds, & nice legs!

Boost Your Metabolism

Your metabolism converts the foods and drinks that you consume into energy. The more energy your body uses, the more fat you burn. Everyone's metabolism works at different speeds, but you have a more control over your metabolism than you think. Certain foods and exercise and can really kick that metabolism into high gear.

High intensity interval training  revs up your metabolism immediately. The quick bursts of power force your body to use more energy. Even more of a reason to go all out in your workout! Strength training also speeds metabolism. This is due to the fact that muscle burns more energy than fat. The burn doesn't stop when the work out does. Your metabolism stays in high gear far after the workout ends. 

You can also kick start your metabolism right when you wake up. You've heard it a thousand times, "breakfast is the most important meal of the day." It is true!! One reason is because your morning meal is what wakes up your metabolism. Your morning coffee or tea helps too! Caffeine gives your body that extra energy boost to help you perform a little bit stronger and burn off more fat.  

It is so important not to skip any meals and to get enough calories in your diet. If you cheat yourself on food your body will think it needs to store what you do eat so that you don't starve. Foods that are rich in protein and Omega 3 aid in speeding the metabolism. Protein supports muscle building, and your body has to use more energy to burn off protein you eat. Omega 3 is important because it balances your blood sugar and it helps to stabilize metabolism and reduce cravings. You can find omega three in foods such as salmon and walnuts. And as always, drinking water also plays a role in the metabolic process. Your body must be hydrated for your metabolism to work at maximum capacity. 

With proper exercise, hydration, and fuel for your body your metabolism will be burning up! So keep on sweating >> and carefully plan what you eat. You will burn energy like crazy and also feel great. 

Burn Baby Burn!! 

It's All Good

"It's All Good" has been the latest inspirational read/go-to recipe book. This is NOT your average cookbook. My favorite thing is that it includes a list of what you should have in your refrigerator and pantry at all times, AND it includes a variety of weekly menu suggestions based on your lifestyle! She couldn't have made it any easier for us!  The book tells Gweneth Paltrow's road to finding nutrition and includes tons of amazing recipes. "It's All Good" also provides amazing insight on the benefits of eating well and taking care of your body. I was suprised to find a cookbook that included such a great mix of out of the box recipe ideas along with comfort foods with a unique twist. There are so many fresh ideas. This is perfect if you have gotten bored with what you've been cooking! 

Favorite things made so far:

• Cold avocado & cucumber soup 
• sweet potato and five spice muffins 

and much more on the list to try..just could not wait to share this amazing book! 

Mmmmm Zoodles

Currently loving this quick and nutritious Zucchini noodle recipe!

INGREDIENTS:
Two Zucchinis
One Chicken Breast
Minced Garlic
Olive Oil
Seasoning of Choice [[or any pasta sauce]]

HOW TO:
First put the chicken breast in the oven to bake while you prepare the noodles.

For the noodles there are a variety of different tools you can use to make the zucchini into noodle form. I use a "Veggetti" that I got from bath and body works. (one of those "as seen on TV" products) It works great though!

Put some olive oil and a pinch of minced garlic in a pan and sauté until the noodles are soft. **It cooks pretty quick!

Cut the chicken and put it over the pasta.

Add seasoning or pasta sauce and enjoy!

Spaghetti Squash and Turkey Meat Sauce

Here's your answer for guilt free comfot food! We altered this italian favorite and packed it with lean protein and veggies! Mmmm Mmmm so good!! 

Sauce Ingredients:  

• 1 lb 99% lean ground turkey
• 1 pinch of minced garlic
• 1/2 chopped and diced onion
• 28 oz can crushed tomatoes
• 2 tbsp chopped fresh basil

Directions: 

Brown the turkey in a pan. When the turkey is cooked add in the the onion and garlic and continue to cook on low. Add in the can of crushed tomatoes and the basil last and let simmer.

Spaghetti: 

• 1 spaghetti squash
• olive oil

Directions: 

Bake the spaghetti squash in the oven at 375 for an hour and a half. 

Cut the squash in half; scoop out the seeds and pulp and throw away. 

The remainder should be ready to scoop out and eat just like noodles! 

The Importance of Stretching

Stretching can be just as important as the body of the workout. Stop thinking of stretching as the optional ending to a workout! It should be included every single time you work up a sweat. 

Here are a few reasons why you should be stretching: 

• Lengthen your muscles-During a workout your muscles contract. Stretching helps to elongate those muscles to prevent them from shortening or bulking up. 
• Increase flexibility-Flexibility can help you perform better during your workout. Having a bigger range of motion can help you push a little harder, and it is also safer for your joints. 
• Get happy-Stretching gets your blood flowing and increases circulation, which causes more oxygen to go to your brain. More oxygen in your brain can lead to a happier mood and a sharper mind. 
• Stay balanced-Good balance can improve posture and core strength. 
• Relieve tension- Stretching can help with muscle tightness. Relieving tightness and tensions can also help to ease stress. 

Some tips while stretching:

• Don't forget to breathe! If you are trying to get deeper into a stretch take an inhale through your nose and on the exhale push into the stretch. 
• If a stretch hurts then back off a little- stretching should not be painful. You can't achieve flexibility over night, so just take your time and ease into stretches. 

Happy Wednesday, and Namaste Y'all! 

How to Pick the Right Weights

It is essential to pick the correct weights to ensure a safe and successful workout. Aim to pick heavy enough weights to get a challenging workout but not so heavy that you compromise form or safety. 

here are some tips to help pick the correct weights:

1. Use light weights until you feel comfortable that you have the correct form down. 
2. Pick weights where you can do at least 12 reps without fatigue, but by rep number 20 you should be really feeling the burn. 
3. If you can't keep correct form for the duration of the exercise drop to lighter weights. 
4. You may need different size weights for different parts of the body. Typically larger muscles groups such as the glutes or quads require heavier weights. You may have to go lighter for smaller muscles such as arms or abs. 

Lifting weights is a great way to tone and strengthen muscles. Weights are a great fat sizzling addition to a cardio workout!

Get to liftin'!! 

HIIT ME WITH YOUR BEST SHOT

It's all about H.I.I.T. right now!! The focus of high intensity interval training is to keep your heart rate up throughout your entire workout giving you max calorie burn! Currently loving my new SEVEN MINUTE WORKOUT app that features HIIT workouts that I can do anywhere! The app tells you what exercise to do, times you, and gives you a recovery. I also love that the app features challenges, rewards, and reminders to keep you motivated!  It makes for a perfect pit stop when taking a steady jog to boost that heart rate and get some strength training in too! Check it out!

Coconut Oil..jumping on the band wagon

I'm sure y'all have heard about the miraculous coconut oil. After hearing all the rave reviews I decided I had to give it a try, and I quickly became addicted.  There are many, many things coconut oil can be used for. Here's my top three picks: 

1. Oil Pulling: When I wake up in the morning I swish the oil around in my mouth for 20 minutes. My teeth are noticeably whiter, and maybe it's in my head but my mouth really does feel cleaner! The first day was kind of weird, but it quickly became a welcomed part of my morning routine. 

2.  Coffee Flavoring: a healthy way to add a little flavor to coffee. Add a little soy milk and it tastes like the Samoa Girl Scout coffee creamer (aka my guilty pleasure)

3.  Shaving: I tried the coconut oil as shaving cream. My legs have NEVER been smoother. ever. 

THINK LIKE A CHILD. ACT LIKE AN LADY.

I feel like there is a lot to be learned from the mind of a child. As we grow up we learn new things and our mind set changes mostly for the better, but there are some things that I hope to always hold on to from my childhood ways. Obviously I don't literally mean think like a child, but don't you sometimes miss that carefree attitude?? Here's some things that have been turning in my mind:

Things We Should Do More like Kids:

1. STOP OVER THINKING---Kids don't analyze and read into every little thing. It's an unnecessary cause of stress. Learn to let the little things go and just address what is truly important. 

2. DON'T WORRY BE HAPPY---What are you worried about?? Life is wonderful! 

3. JUST PLAY---You're never too old to skip, run, laugh, and just mess around. I love the carefree happiness of kids just making up games and being silly. 

4. BE UNAPOLOGETICALLY YOURSELF---Because why would you want to be anyone else? There's only one You. You're awesome.

5. LOVE THE LITTLE THINGS---bubbles, forts, hopscotch…that kind of stuff used to literally make my day. I am striving to recognize all of the simple pleasures in life that I tend to over look. 

6. LIVE IN THE PRESENT---If you worry about the future you miss the beauty of today. 

7. DREAM BIG---When my cousin was little she always said she wanted to be a butterfly when she grew up. When did we start lowering our standards? No dream is out of reach if you have the drive and determination. 

Things We Should Do More like Ladies:

1. GO THE EXTRA MILE--- It's the little things that count. Give attention to detail. No act of kindness is too small. 

2. RESPECT YOURSELF--Hold yourself to a high standard. Ladies have poise and confidence. 

3. RESPECT OTHERS--- All of the sass and drama is really just exhausting. 

4. STAND UP FOR YOURSELF---There is a difference between unneccessary sass and letting yourself be walked all over. know the line and don't ever let anyone treat you like you are anything less than amazing 

Your New Workout Playlist is Here!!!!

SUNNY on SUNDAY [Week four]

Such a simple and cute craft and a good way to declutter the cabinets. Just hammer nails into a piece of wood leaving room for the mug handle to hang and voila! In the picture I just put nails straight into our food shelf. I also have a small board in my room that I painted stripes on and hung a few of my favorites!

HAPPY SUNDAY!

FOODIE FAV FRIDAY [Week four]

Perfect recipe for when you can't shake that late night sweet tooth! I have a sweet tooth like no one I've ever met, so I've done lots of experimenting with sweets that won't ruin a hard days work! I've been loving this lately:

Midnight Monkey Smoothie:

one banana 

one and a half cups of unsweetened soy milk 

one spoonful of coconut almond butter

four drops of vanilla extract 

dash of cinnamon 

ice cups 

WORK IT OUT WEDNESDAY [Week four]

I am so lucky to have a mom that has set the perfect example of nutrition and fitness for me. Mom is an endless source of knowledge and information on the latest health updates and Pilates poses. A few weeks ago I was having a stressful day, and I was telling my mom how much better I felt after I went for a run. She said "Don't you feel sorry for people that don't work out? How do they release all that stress?" Working out is about much more than dropping pounds for us.. This is why we work:

1. To feel great all day

2. Crave less junk food

3. Confidence and Strength

4. So Much Energy 

5. Stress reliever 

6. To clear our heads