Drink your greens

Back at the beginning of May I set some intentions, one of them being to use the vitamix to help me get an extra dose of greens and other goodness. Mission accomplished, I have a great recipe to share with you.

1/2 cup of Greek yogurt or cottage cheese 
1 serving of brown rice protein or your favorite protein powder 
Handful of spinach 
Handful of kale leaves 
1/2 cup of almond or hemp milk (you may need to add more) 
1/2 avocado
Stevia, local honey, or agave to taste
ice

Place ingredients in your blender and let it do it's work.  It will be green, don't let that scare you.  Pour into a glass and enjoy!

So, that is just the base.  Feel free to experiment and have fun with it.  Here are some ideas:

Add coconut oil, almond butter, hemp oil, flax seed oil for your healthy fats.

Add fruit to make it a bit sweeter. (Think frozen bananas and strawberries)

Add chia seeds or ground flax

Pour into a mason jar, sip with a straw and most importantly enjoy the energy, glow and goodness that you are giving your body!

A healthy chemical free alternative to cool whip

When I think of summer I think of fresh strawberries with whip cream, angel food cake with a dollop of sweetness, and the many other delicious treats that involve cool whip.  And with summer quickly approaching upon us, it's the season for light, refreshing desserts.  

But there is a problem we should confront.......

Have you turned the tub to see the ingredient list of that creamy treat?

Here is what you are consuming......

Cool Whip Original is made of water, hydrogenated vegetable oil (including coconut and palm oils), high fructose corn syrup, corn syrup, skim milk,light cream, and less than 2% sodium caseinate (a milk derivative), natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate, and beta carotene (as a coloring).^[5] In some markets, such as Canada and the United States, Cool Whip is available in an aerosol can using nitrous oxide as a propellant. 

High Fructose Corn Syrup, hydrogenated oils, propellants, YIKES!  

But I have good news for you.  I have found a healthy, dairy free, sugar free alternative and you and your family will not miss the chemical laden creaminess of Cool Whip one bit.

The alternative.....

Coconut Milk!!

Buy a can of Full Fat Coconut Milk like this one. (Full fat is the key, don't go for the "light" versions)

Place the unopened can in the fridge overnight. 

When you are ready to use it, open it and spoon off the top layer into a mixing bowl.  There will be a layer of liquid at the bottom, as the milk as separated.  You can either discard this coconut water or add it to smoothies and juices.

Next up, beat the coconut milk with a hand mixer or Kitchen Aid mixer until it is frothy and creamy.  Takes about 5 minutes.

Feel free to add some flavor to it in the form of vanilla or almond flavoring. Not necessary though, it can hold it's goodness just by itself.

Serve on top of fresh fruit, ice cream sundae's, coffee, shortcake or what ever pleases your sweet tooth.

Now this is something you can feel good about sharing with your friends and family, enjoy!!

You will be inspired......

Take the next 5 minutes to be inspired and enjoy this beautiful video about the power of courage, tenacity and the healing powers of yoga.

Just another reason why I love what I do. 

http://www.break.com/index/do-not-limit-yourself-2323647

Peace,
J

Making May Great!

I thought it might be fun to set some intention to 

MAKING MAY GREAT!

May has always been a special month for me.  May 1st is my birthday and his past week I have hit the last year of my twenties!  It is hard to believe that I will be the big 30 next year and honestly it doesn't bother me one bit.  I am so happy to be where I am, to have done the things I have done, and look forward to the future with such an open, grateful heart.

Some intentions that I am setting out for May.  I encourage you to set your own or traveling along side with me and use mine to inspire yours.

1.  Read a book
   
     I have been slacking in my contiuning education and knowledge.  Between traveling and work I haven't had much time to sit down and read a good book.  I intend to to that this month.

2.  Drink Green Juices
 
    I already eat a ton of veggies, but in an effort to change things up a bit I am going to try and utilize the Vitamix more often.  Check out these links to some great green smoothies and drinks

http://ohsheglows.com/2011/01/13/classic-green-monster/

http://www.rawfamily.com/recipes

3.  Volunteer

   I would love to find an local organization that I am passionate about and offer them some of my time and energy.  I have volunteered all over the world, but I would love to find something to do right here in SA.

4.  Clean out closets

   I try to this often, about once a month, but I have been slacking lately.  I need to go through and clean out, even if I only purge a couple of things it will help my mind be more clear and donate it to someone else who will use it more than me. ;)

5.  Read the bible everyday

   There is this great app on the IPAD, GloBible.  It offers you a variety of different ways to read the Bible every day through daily lessons and scripture readings.  I am setting the intention to make this a part of my everyday.


What are you going to do to make May Great?!

Just for fun here is a couple of pictures from our recent vacation to Vegas.  

We had a great week celebrating my birthday!

Enjoying the sunshine and a challenging hike at Red Rock Canyon

Night out at the Bellagio to see "O"

Gorgeous view from the hike and a little pose for the dancer in me ;)

A delightful veggie dish!

Oh boy do I have a recipe for you!  This is the perfect side dish to a free range organic chicken breast, and a serving of greens.  It is hearty, healthy and overflowing with nutrients. Your body will love you for this one!!

Mushroom Risotto

Secret healthy ingredient is barley!

source

What you need:

2 cups of chopped onion
olive oil
3 cloves of minced garlic
1 pound of cremini mushrooms
1 large sprig of rosemary
1 cup of uncooked barley
1 tablespoon of balsamic vinegar
4 cups of veggie broth
salt
pepper



What you do:

In a large skillet or dutch oven, saute chopped onion in a bit of olive oil.  Cook onion for about 5 minutes, stirring often.  Add garlic and continue stirring.  Cook over medium low for about 8 minutes.

Add the sliced mushrooms and continue cooking for about 10 minutes or until mushrooms are cooked down.

Add rosemary sprig, salt and pepper.

Add barley, balsamic vinegar, and veggie broth. (You might have to adjust the broth, sometimes adding more, sometimes less)

Continue cooking on medium low, stirring often until barley is done.  About 40 minutes.  Add more broth if necessary.

This recipe makes about 2 large meals or 4 side dishes.

I served this with organic chicken breast and sauteed cabbage.  So yum!!

Life is in the little things

5 things to do if you want Inspire, Serve, and Grow

1.  Buy a shirt from this organization

                http://sevenly.org/

Every week Sevenly supports a non-profit organization through the sales of shirts and hoodies.  The style and cause changes weekly so there are always new things to check out.  It is a great site to learn educate you about organizations that are striving to make a change, to save a life, to be love.

2.  Connect 

Being a part of a community is so important to overall health, happiness, and well being.  Call up an friend just to say hello and see how they are doing, get in touch with a loved one or relative. 

The only way to have a friend is to be a friend.

3. Serve

Help someone.  Reach out.  If you see a need try to fulfill it.  People all around you need help.  It doesn't have to be profound or life changing.  Just simply helping an elderly person reach something up on a high shelf at the store, pulling up your neighbors trash can from the street, writing a letter to someone who has inspired you and let them know.

4. Be Mindful

It is so easy to get trapped in our own little worlds, we loose touch of those around us, the interactions that we miss, the opportunities to be present.  Instead of flying through life unaware of what is going on around you, stop for a moment and observe.  Pay attention to those around you, listen if they are talking. Don't multitask.

5. Try something new

Are you stuck doing the same thing everything day? Do you take the same route to work? Eat at the same restaurants?  Watch the same TV shows?  Branch out!  

Take a new route to work, try a new restaurant (or even better cook a new dish at home), turn off the tv and talk to your loved ones, read a book or spend time outside.

You only have one life to live, live it to it's fullest!!

Peace,

J

Conclusions of the $10 challenge

I did it! $10 spending limit for 1 week.  

It wasn't easy, but I did it!

The last time we talked I shared with you the temptation of dinner out at our favorite pizza place.  With the help of Clayton, I was able to work through the "want" and find a healthy alternative that would keep me in budget and not break the challenge.  And I am so glad he did, he is so good to me!

The challenge actually got easier as the week went on.  I had less desire to spend and more desire to be resourceful and to work through my "wants" and replace them with praises for all the blessings that I already have.  Let's be real, I don't "need" a thing.  God is so good!

So you are probably wondering if I spent all the money or more?  I am happy to share with you that I stayed within the $10 limit and spent just about that much by the time the week winded down.  During the week I only bought 2 Grande coffee's at Starbucks ($2.11 each) and then on Sunday I spent $4 on enjoying an adult beverage with a friend ;)  

Not going to lie, I had my challenges.  But I spent my week reflecting on the beautiful blessings in my life, the things I take for granted, the resources that God has provided for me but I didn't seem to fully appreciate.  All in all it made for a wonderful challenge and I will most definitely do it again.  Maybe next time it will be a $5 budget. ;)

Peace,

J