Suprising Myself

If I haven’t mentioned it before I’ve been following the Gpp workouts from gppfitness.com for a couple months now.  I love them so much and I’m actually going to Utah this weekend to the Intensive Training they are doing so I can learn lots of things and become a better trainer!  Anyway,  they post the workout for the next day the night before. So before bed I checked the workout to see what was in store for me today.  This is what I saw:

Burp-O-Rama

Every minute on the minute for 20 minutes perform:

10 burpees

Post reps completed to comments.

My first thought was Um..no…yeah no.  200 burpees? No thank you.  I’ve done lots of burpees before so no thank you.

Well fast forward to this morning.  I was feeling really good when I woke up  and I had a super fun day at work (because I work with super cool people;).   That left me feeling great, so I really had no excuse not to do this workout when I got home.  And thanks to some fun warm up dancing from my husband I was ready to do it!!  I was hoping to at least get 170 burpees within the 20 minutes.  Well guess what?!  I got all 200 burpees with lots of time to spare in each round.  I was pretty happy and proud of myself!  It left me with this thought

Untitled-1 copyWe are capable of so much more than we think we are at times.  We need to not underestimate ourselves.

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I think it’s important to do something everyday that makes you proud of being you!  This is something I will continue to work on:)

Anyway, so after my workout I refueled with a delicious smoothie!  I was inspired by Meg to add some sweet potato to my smoothie today.  It was awesome!

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Here is what I did:

Peanut Butter Sweet Potato Pie Smoothie

Serves 1

  • 1/2-3/4 cup roasted sweet potato cubes
  • 1 cup liquid of choice (I did half cup water, 1/2 cup almond milk)
  • 1/2 scoop of vanilla protein powder
  • 2 TB of peanut flour
  • a generous sprinkle of cinnamon
  • 6-7 ice cubes

Blend until smooth and enjoy!

*Substitutions:  If you don’t have any peanut flour you can replace the Peanut flour with 1-2 TB of peanut butter!

Let me know if you try this out I hope you are all having a fantastic week so far!

xo

Hannah

What’s something you have done recently that suprised you or made you proud?

Preservatives are not cool + recipes

I’ve been learning a lot this week so allow me to share some things with you.  I don’t even remember what sparked my interest in this, I guess just curiosity.  I’ve haven’t been a fan of food additives, preservatives, or artificial flavors for a long time.  They really aren’t good for us at all and they provide us with no nutritional value.  I plan on addressing some of the common preservatives/additives in future posts.  Today I want to talk about Carrageenan.

I thought I was making a good choice by drinking unsweetened almond milk (I’ve been buying the almond coconut kind by Blue Diamond)  but after learning about Carrageenan I will not be buying this brand anymore.

Carrageenan is a common food additive derived from red seaweed and is used as an emulsifier and thickener in foods such as ice cream, yogurt, cottage cheese, and non-dairy milks.  (It is found it many brands of ORGANIC foods including Horizon, Silk, and So Delicious)  Sounds ok right?  I’m mean come on, it’s made from seaweed and that’s healthy right?  Plus all these organic brands use it!  Wrong.  The way it is extracted and all the processing  it goes through to get to the final product is a far cry from the original seaweed it comes from.  I’m not trying to speak ill of any of these brands either.  I mean come on I didn’t know about the negative side effects of this additive until recently, I don’t think a lot of people have.  I have read that Stonyfield Farms and Eden foods will be removing this from their products.  Hopefully others will follow.

Where is the harm though?  Studies have shown that this additive “causes  inflammation and that when we consume processed foods containing it, we ingest enough to cause inflammation in our bodies.”    Chronic inflammation has been linked to heart disease, Alzheimer’s, and even Cancer.  Scary stuff.

Many will say, ‘It’s natural, it must be safe!”

Natural does not mean safe…Poison ivy is natural, but you wouldn’t put it in skin lotion. Given that carrageenan appears to do to your gut what poison ivy does to your skin, we urge all companies to remove this ingredient from the foods and beverages they sell.” (Source)

It is known to cause gastrointestinal issues, lesions, and colon cancer.  People with Inflammatory Bowel Disease and other gastrointestinal disorders are warned to avoid this ingredient as it can make symptoms worse.  Since I have a history of IBS this does not make me very happy.  If you are interested in learning more and making your own informed decision read this PDF document  by the Cornucopia Institute’s study on Carrageenan.

So I want to leave you with something fun and yummy.  I will probably be making my own almond milk more often now since reading about this stuff about carrageenan.  Luckily it’s so super easy to do!

Old pic but looks the same!

Old pic but looks the same!

I made some this week and used it in this delicious snack!  Actually this was dessert the other night.

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And in this one too!  And this was breakfast this morning:)

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Here is the basic recipe and the variations for both.  Both of these recipes are great options for a breakfast, snack, or dessert:)

Basic Cacao Chia Seed Pudding:

Serves 1

  • 2 TB Chia Seeds
  • 2 TB Peanut Flour or Protein Powder of choice (optional, is good with out either of these)
  • 1/2-1 TB of raw cacao powder or regular cocoa powder
  • 1/4 cup almond milk, carrageenan free (or other liquid of choice)
  • 1/2 Banana
  • cinnamon
  • (additive free) Stevia to taste  or about 1/2 tsp of coconut sugar or other natural sweetener

1.  Place all ingredients into a bowl except the banana.  Mix together then mash in the banana.  Let sit for just a few minutes to let chia seeds absorb all the liquid.  This makes it a thicker pudding.  If you would like it to be thinner add more liquid!!

Variation 1:   Peanut Butter Chocolate Puddding

1.  Make the basic recipe first.

2.  Mix in 1 TB of Peanut butter.

Add any other toppings you would like.  I went with goji berries, cacao nibs, a little more PB, and more ice cold almond milk:)

Variation 2:  Coconut Cacao Pudding with Spirulina

1.  Make the basic recipe first.

3.  Mix in 1/2 tsp Spirulina (read the benefits of Spirulina here)

2.  Top or Mix in 2/3- 1 TB of Coconut oil and also about 1/2 TB of coconut butter if you would like!

Add any other toppings you would like.  I went with goji berries and cacao nibs because why mess with a good thing?!   I also had some blueberries mixed in.

Happy Sunday to you all.

xo

What are your thoughts on Carrageenan? 

WIAW #2: Cool Summer TrEATs

It  has been sooo hot here lately!! But I’m not complaining.  I know it doesn’t last long so I have to savor it before it gets cold again!! Today I’ll share with you some of the foods I’ve been loving lately to try and beat the heat:) But before I do that and I want to share some fun pictures with you!

My friend Rachel asked Dom and I to join her and her husband for a 4th of July themed photo shoot just to add to her amazing portfolio (check out her work here!)  I loved them all but here are just a few pics from that night:

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Love this girl!

Alright well moving on to the food stuff.

When you need a sweet healthy treat to cool you off give these a shot:

2013 015Frozen peanut butter filled dates!  

So yummy and so easy.

Simply take as many dates as you want to freeze at a time, slice one side open, fill with a little peanut butter (about 1/2-1 tsp each) place in a container with a lid and freeze.  When you need just a little treat during the day, or before a workout, or whatever have 1 or a few!  Even though there is no chocolate involved they taste like reese’s cups to me when they are frozen.  No joke!! Try them and let me know if you agree!

The next thing I’ve been loving at all times of day are smoothies!!  I had this one after my workout this morning and loved it!!  It has a great balance of carbs and protein to help you build lean muscle after exercise.  And the added oat bran gives such a great smooth texture.

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Nectarine Banana Smoothie

Serves 1

  • 1/2 nectarine
  • 1/2 banana, frozen if possible
  • 3/4 cup unsweetened almond coconut milk or water
  • 1 scoop plant based vanilla protein powder
  • 3 TB of oat bran
  • 1/2 tsp of spirulina or handful of spinach
  • 4 ice cubes
  • sprinkle of cinnamon

1.  Place everything in the blender except ice and blend, add ice and blend until smooth!

2.  Add a little more oat bran on top for some texture:)

Hope you will try these out!  And as always let me know what you think!

Have a fabulous day!

What are your favorite summer foods?

A Fourth of July Breakfast

Happy Independence day to all the American’s out there celebrating!!  I hope you all are spending time with friends and family and thinking about how much you love America;) 😉

And to everyone else happy Thursday:)

Anyway, I started my day off with this delicious red, white, and blue parfait to be festive but it’s a perfect meal for any day really.  It’s completely plant-based, full of fiber, protein, and healthy fats to keep you satisfied.

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Here’s the the recipe:

Red, White, and Blue Overnight Oat Parfait

Serves: 1

  • 1/2 cup rolled oats
  • 1.5 TB chia seeds
  • 3/4-1 cup unsweetened almond milk (or other liquid of choice)
  • 1/3 banana mashed
  • 3/4 scoop of vegan vanilla protein powder (I use this one)
  • a few strawberries, sliced
  • a handful of blueberries
  • 1.5 tsp virgin coconut oil
  • spinkle of cinnamon
  • optional: mixed nuts or seeds for topping

1.  In a bowl mix together oats, chia seeds, cinnamon, and milk.  Mix in the mashed banana.  Cover and let soak overnight in fridge or for about 15 min if making the same day.

2.  The next morning or while oats are soaking, mix protein powder with a couple tablespoons of water to get it to a frotsting consistency.

3.  When the oats are done soaking it’s time to make the parfait!  Layer the oats, protein frosting, coconut oil (1/2 tsp at a time) and fruit as shown above in a jar or tall cup.  (Or if you’d rather just mix it all into the bowl! But parfaits are just so much more fun!)

4.  Top with seeds or nuts if using.  Enjoy!

I love how the coconut oil hardens when it’s cold. Adds delicious bites of coconut to the mix:)  I hope you try this recipe out!

Have a wonderful day!  We are off to see Despicable Me 2 soon and then probably going to a friends to watch fireworks!

xo

Hannah

What are your plans for the day?  Lighting any fireworks?

Do you like Despicable Me? (I’m a little bit obsessed myself)