Job talk and a Smoothie Recipe

Happy Monday to you!

I hope everyone had a wonderful weekend.

I guess whether or not you had a good weekend would have to depend on if you are a Broncos or a Seahawks fan;)

I myself don’t get into football or the superbowl for that matter.  This year I was happy for the outcome though because my Mom is from Seattle and she and my Dad are big Seahawks fans!  Plus Seattle is one of my favorite places.

Anyway, it’s a bit of a weird week for me because Friday was my last day working at the coffee shop that I’ve worked at for 7 years!  It was a good job and I worked with even better people, but it is time to move on.  When I say move on, I mean it’s time for me to stay at home all day watching my “soaps” and eating spoonfuls of coconut oil mixed with peanut butter.  Ok maybe that’s what I wish it meant;) What it really means is that I’m now going to really be focusing on building my Personal Training business, Brave Fitness, LLC.  I’m very happy about that but I’m also very nervous.  It’s a big change for me, I’m nervous and excited and a little overwhelmed all at the same time.

Nothing Changes Art[1]

I saw this on instagram last week and thought it really applied to my life at the moment:)

I want to give a shout out to my husband, one of my best friends, Tasha, and my Mom for being so super supportive and encouraging when I have felt overwhelmed at this big change:)  If anyone has any advice on building up a successful personal training business I’m all ears!

Moving on to this Monday morning, as I’ve mentioned recently I’ve been doing more weight lifting again and I’m loving it!  I’m also really loving mixing up my post-workout smoothies, trying to fit as much goodness and nutrition in them as I can!  Here is what I had today after a heavy leg workout:

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Cherry and Lime Mango Beet Smoothie

Serves 1

  • 1/2 cup frozen mango
  • 1/4 frozen cherries
  • 3 baby carrots
  • 1/4-1/2 cup frozen beets
  • 1/2-1 TB each: fresh parsley and cilantro
  • Juice of half a lime
  • 1 scoop vanilla protein powder
  • 3/4 water

Place everything into a high-speed blender and blend until smooth.  Add ice if needed.

Optional: top with bee pollen and hemp seeds.

I hope you will try this out!  And in case you are worried about the veggie taste, don’t be.  All you will taste is the sweetness from the protein and the fruit:)

Have a great day!

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Favorite Meals of the Week

Happy Friday everyone!!

Any fun weekend plans?  Dom is out of town on business 😦  so I don’t have any major plans.  But I will be seeing Saving Mr. Banks with my parents and watching the Golden Globes on Sunday:)  Anyone else?!

Today I want to share some of my favorite meals of the week.

First up this Easy Flaked Almond “Tuna” Salad from Oh She Glows! It’s excellent.  And tastes really similar to the really thing.  No joke!  I might even prefer the taste of this because of the good chewy texture.

I’ve been enjoying it for breakfast on rice cakes before my workout as well as on top of a big green salad.  The recipe makes a good amount so you can have it throughout the week:)

large (2)Another recipe I’m loving: Salt +Vinegar Kale Mashed Potatoes from Edible Perspective.  I’m a big fan of the salt and vinegar combo.  I use to eat a lot of salt and vinegar chips when I was younger.  I would get chapped lips from eating so many (weirdo, right?!) Anyway, I don’t eat so many chips these days but I still love the flavor.  I’ve enjoyed them with salmon and veggies which was great!  But my favorite way is to serve them with a fried egg, a good serving of avocado, and a little nutritional yeast!  Sorry I didn’t get a photo of that!

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One last thing I’ve been enjoying this week is mixing together a spoonful or two of tomato paste with a big scoop of sauerkraut!  This makes the perfect topping for an egg scramble!

2 eggs with roasted jicama, brussel sprouts, and kabocha squash.

2 eggs with roasted jicama, collard greens, brussel sprouts, and kabocha squash topped with the sauerkraut+tomato paste combo.

I hope you will try these recipes out!  They are worth it, I promise!

Happy weekend to you!

What has been your favorite meal this week?

Five on Friday, 2 recipes included!

1.  I set a goal this week to eat more fruits which I’m happy to say I’ve done!  And I’ve been feeling great about it! So glad I no longer fear eating lots of fruit:)  Here is one of my favorite things I’ve made this week as a pre-workout breakfast.  Banana Coconut “nice” cream! (Wish I could remember where I first saw it called nice cream.  So fitting)  If you haven’t tried banana as ice cream, do it! It really is nice too.  Nice for our bodies, tastebuds, and animals:) And it’s actually great for anytime of day.  I will post the recipe at the bottom of the post.

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2. At the beginning of this week I came across some stuff about the 80/10/10 diet and the Banana Girl Diet.  For some reason I am very intrigued by this way of eating!! I mean seriously that’s a lot of fruit!  But it seems to work for a lot of people and that’s great:)    I think I might try it, just to try it.  Likely only for a week or so.  I like to try new things just to educate myself on different diets and to, of course, find how my body thrives with different eating styles.   By experimenting with different ways of eating I found that I enjoy and do well on a good amount of healthy fats with moderate carbs and protein.  I’ve also found that I am more satisfied in the morning  and have better digestion  when I have a more carb and fat filled breakfast (i.e. oat bran and nut butter) than a higher protein breakfast (i.e. an omelet with veggies).  So although this high carb low fat vegan diet is a bit different than what I’m used to, it’s nothing like I’ve ever tried before and so why not?  I’ve never really done that high of a carb/fruit diet and I’d like to see how my body reacts to it.  Who know’s it might be really cool.  At least for a bit.  I can’t stay away from my avocados and nuts for too long;)

3.  Mr. K is definitely a cool cat but he is also TROUBLE!!  Somehow he bit the tiniest hole in a tube on the side of the refrigerator that goes to the ice machine causing a small leak.  Good thing is he adorable and lovable the majority of the time.  We sure do like him:)

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4.  After taking on the challenge of having a different breakfast everyday of October, I noticed my dinners were often the same!  So this month I had a plan in my head to switch up dinner as much as possible.  I set a goal to have a different dinner at least 4 nights a week.  Well so far I’ve had a different dinner every night this month!!  Several of the nights have been soup (it’s just been so chilly!) but always a different soup of course:)  I will share my recipe for carrot ginger soup below!

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5.  Last thing for this week, I am an Aunt for the 16th time  (on my side of the family)!!!  My older brother and his girlfriend welcomed a new baby boy into the world on 11/12/13!  He is super adorable.  I haven’t had the chance to meet him yet as they live a ways away but hopefully I can soon!  I’m so happy for them!

Now for those Recipes:

Banana Coconut “Nice” Cream

Serves 1

  • 1 frozen banana
  • 2 TB of canned coconut milk (note: I like to freeze leftover canned coconut milk in ice cube trays to use for smoothies and such.  I measure 1 TB into each cube, so for this recipe I used 2 cubes:)
  • 2 pitted dates
  • Cinnamon to taste
  • 1-2 TB if needed

Blend everything together until smooth.  Top with anything you’d like or eat plain and enjoy!

My toppings of choice were 1 tsp each of chia seeds, coconut butter, and bee pollen.

Carrot Ginger Soup with Smoky Tofu

Serves 1 (can be easily doubled, tripled, etc)

for the soup:

  • 2 med-large carrots, peeled and sliced. (about 1 1/2-2 cups)
  • 2 TB canned coconut milk
  • 1 cup low sodium vegetable broth
  • 2 oz firm tofu, pressed
  • 2 tsp fresh grated ginger
  • 1/2 tsp of braggs liquid aminos (or equivalent i.e. soy sauce, tamari, etc)
  • 1/4 tsp coriander

for the tofu topping:

  • 1 oz tofu, pressed and cubed or sliced
  • 1 tsp braggs liquid aminos
  • 1 tsp apple cider vinegar
  • a handful of fresh cilantro

1.  Pre-heat oven to 375 degrees.

2.  marinade the topping tofu in the aminos and acv for a couple minutes and then pop it in the oven for 8 min.  flip and do 8 min. more until it reaches a firm texture that’s a little crispy on the outside. ( I think I ended up doing about 20 min but don’t really remember now so just check every 8 minutes and flip each time:)

3.  Meanwhile, in a small saucepan add in the carrots and grated ginger on medium heat.  Let cook for about 1 minute then add the broth, coconut milk, and seasonings.

4.  Bring to a boil and then turn down the heat slightly.  Add i the 2 oz of tofu and let it cook for about 10 minutes or until carrots are cooked through.

5.  Taste and adjust seasonings as needed.

6.  Use an immersion blender or a regular blender to puree your soup.

7.  Place in a bowl and top with cilantro and tofu topping.  Enjoy!

Have a wonderful weekend!  I hope you will try these recipes out and as always let me know if you do.

What is your favorite fruit?

Do you tend to have the same things for dinner a few times a week?

 

 

 

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Make It Yourself Monday: Pumpkin Puree

Hello all.

Happy Monday!  But more importantly Happy Veteran’s Day.  I have several family members who are serving now and have served in the past and I’m so grateful for their sacrifices they have made to help their family and country!  Love you all and think about you often.

Somehow with all the cooking I do I’ve become very into doing a lot of things myself.  One example being making my own pumpkin puree!  Or any squash puree for that matter.  Just depends on what kind of squash I bought that week.  It’s so easy I don’t know why I haven’t been doing it all the time.  I have found I prefer the taste over canned pumpkin and I also prefer the price;)  For example,  I can buy a 3 pound squash and get around 3.5-4 cups of puree.  For a can of your average pumpkin puree, it’s usually about $2-$2.50 and that gives you less than 2 cups.

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I like to keep 1.5 cups in the fridge and then I freeze the rest so I can thaw it and use it as needed.  I do this by placing some in a plastic freezer bag and flattening it out so it fits in the freezer nicely.  Like this:

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I have done pumpkin, kuri squash, and butternut squash.  I have used kuri and butternut puree in place of pumpkin in a few recipes and have been very happy with the results:)

Here is how I do it.

1.  Preheat your oven to 350 degrees.

2.  Slice your pumpkin or squash in half and scoop out the seeds.  I like to cut it into quarters after this but you can leave it in halves as well:)

3.  Place on a baking sheet and bake for 30-45 minutes.  Depends on the type and size of the squash.  Just check it once in awhile and take it out once it is soft all the way through.

4.  Let cool.  Scoop the flesh into a blender and blend until it reaches your desired consistency.

Notes:  You can add a little water (a tablespoon at a time) if needed to get things moving but I haven’t had to do this yet.  Probably depends on the blender!

20131027_164942Well there you have it!  A simple way to have fresh pumpkin puree, no can needed!

Much Love

Hannah

What’s your current favorite way to use pumpkin puree? Mine is to use it in smoothies after my workout for a pumpkin pie shake!

Recap of October Goals and Breakfasts!

Welcome to Monday.  Hope it was a great weekend for everyone!

I’m a few days behind seeing as how we are already a few days into November!  Oops!  But I want to make sure I finish recapping my breakfasts from the month as well as recapping the rest of my October Goals.

As for my goals I reached my goal of participating in the October Breakfast Challenge!  I was able to have a different breakfast everyday of the month and I loved it!  It helped me come up with a few new recipes that I otherwise wouldn’t have and also try several new to me recipes from others that were also awesome!

Here are a few more of my favorite breakfasts from the month:

IMG_20131025_074016I saw this recipe on Kylie’s instagram feed.  But it might be on her blog as well.  It is a pumpkin peanut butter overnight breakfast cookie!  It was super yummy and so easy! I topped mine with banana slices.

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This was a high protein buckwheat pancake that I made based on a recipe from peachypalate.com.

Here is what I did:  1/4 cup peanut flour+1/4 buckwheat flour (I just ground up raw buckwheat groats)+1/2 tsp baking powder+1-2 TB of pumpkin puree+1/4 coconut milk+1/4 cup of water+plus some cinnamon.  Mix everything together and cook just like any pancake!

I topped mine with homemade almond butter, banana slices, and my strawberry lime chia jam!

My final breakfast of the month was a very approriate for Halloween because of the orange color!!  Recipe below.

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Banana Sweet Potato Chia Pudding Parfait

Serves 1

Banana Layer:

  • 1/2 banana
  • 1/4 cup raw oatmeal
  • 1/2 liquid of choice (i.e. almond milk, coconut milk, water)
  • 1 TB Chia seeds

Sweet Potato Layer:

  • 2.5 oz cooked sweet potato
  • 1 TB peanut flour (optional)
  • 1/4 cup of liquid of choice
  • 1 TB Chia seeds
  • 1/4 tsp freshly grated ginger
  • cinnamon to taste

Nut butter Layers

  • 2 TB Peanut flour
  • a dash of salt
  • 1 TB nut butter of choice (I used almond butter)
  • 2-3 tablespoons of water

1.  Blend together banana, oatmeal, and liquid in a blender, place in bottom of jar and mix in chia seeds.

2. Mix together ingredients for the nut butter layer until it reaches a thick sauce consistency.  Top banana layer with 1/2 of the nut butter mix.

3.  Blend together all ingredients for the sweet potato layer except chia seeds.  Mix in chia after blending and place into jar.

4.  Top with the remainder of the nut butter sauce.

5.  Optional:  not with cacao nibs or mixed nuts/seeds for some added texture and crunch:)

Let me know what you think if you try any of these out!

As for my other goals:

Study my Scriptures everyday:  I did still miss just a few days but I was more focused while reading this time and I feel I got more out of them this month than I have.  Still something to work on:)

Prioritize my time better:  I ended up being very busy this month!  Which is a good thing and I feel like a got a lot done this month that will help me reach my career goals so I’m very happy:)

Well that’s all for October!  Now it’s time to embrace this new month of November!  This is one of my favorite months because it really starts to feel like the holiday season and it also includes my favorite holiday, Thanksgiving of course!!  Although I could definitely do without the freezing cold weather!! Anyway, no real new goals for the month.  Just want to focus on being thankful for all I have during the month and enjoying this time of year!

Have a wonderful day!

Hannah

 

 

 

 

Pumped Up Pudding Recipe

I’m pretty happy I decided to join Meg in her October challenge of having a a different breakfast everyday of the month! Happy because it brought me to today’s recipe.  I was pleasantly surprised how creamy and thick this came out.   And it kept me full all morning at work so that’s a major win!

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Pumped Up Sweet Potato Pudding

Serves 1

  • 1 medium sweet potato, cooked.  (about 1 cup cubed)
  • 3 oz of pressed tofu (i used extra firm)
  • 2 tablespoons of natural peanut butter
  • 3/4 liquid of choice*
  • Cinnamon to taste
  • Any toppings you’d like. I went with cacao nibs for some crunch:)

Place all ingredients in a blender and blend till smooth.

* I started with 1/2 cup unsweetened almond milk and then added about 1/4 of water to help it blend.

I loved this exactly how it was, just slightly sweet and extra nutty:) But if you prefer things a little sweeter add in your preferred sweetener.  I bet 1 or 2 dates would be awesome!

Who knew pudding could be so satisfying with a wonderful balance of nutrients including over 16 grams of protein!

Too bad I have 27 days to go until I have this for breakfast again! Although this would be great any time of day.

Some may find this strange, but I just find it good;) #strangebutgood

Try it out and let me know what you think!

In other news, I’m looking forward to the weekend because I will be taking part in a Color Run along with some of my family members:)  The run is to raise money for those hurt by wildfires in our area this year, which sadly is a lot of people.  It should be a fun event though and I’m really looking forward to it:)

I hope you all have a great weekend too!

xo

Hannah

 

MIMM #1 New Gym and a Birthday!

Happy Marvelous Monday Everyone!

Today is extra marvelous because  it’s my first time participating in Katie’s Marvelous in My Monday Link up:)

Top: new home gym set up complete with rubber flooring bottom left: this morning's workout bottom right:  a delicous lime smoothie

Top: new home gym set up complete with rubber flooring
bottom left: this morning’s workout bottom right: a delicous lime smoothie (see below for recipe!)

Marvelous is getting new gym equipment!!

Yes they always look that beautiful:)

Yes, they always look this beautiful:)

Marvelous is having wonderful friends to help you haul the aforementioned gym flooring.

My beautiful, cool Mom!

My beautiful, cool Mom!

Marvoulous is also having lots of family in town and surprising my Mom at church on her birthday!

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Mmm…avocado

Marvelous is enjoying a birthday dinner of taco salad at the park.

It was a great weekend indeed.

This morning started out pretty great as well.  I was very excited to workout on the new gym floor today (I’m such a weirdo, but whatever!)  I did this GPP workout, lil’ kate. And then refueled with a new protein smoothie.  I loved this one.  The consistency was very thick and smooth just how I like it!   It was very refreshing after lots of running and burpees:)

Sweet Avocado Lime Smoothie

Serves 1

  • 1 frozen banana, cut into chunks
  • juice of 1 lime
  • 1/8 of an avocado
  • 1 scoop of vanilla protein powder (I used this one)
  • about 3/4 cup of water
  • 4 ice cubes

Blend everything together until smooth and enjoy!

Now I’m off to enjoy the rest of the day!

What made your weekend marvelous?

Or, what’s making today marvelous?

Abs and Beets

Happy Monday!! I hope everyone had a fabulous weekend.  Mine was spent in the dirt, trying to catch a chipmunk, and running away from bees. Also known as camping:)

I want to start this week off for you on a healthy note so I have a workout to share with you as well as a great recovery smoothie for you to enjoy!

This is a great workout for your whole body but especially your core.  Having a strong core is so important as it helps protect you against injury (especially in your back).  It also helps stabilize you while doing other movements such as squats, overhead presses, deadlifts, etc.  If you aren’t training your core, you are putting yourself at a higher risk of injury while performing these other moves.

400s and V-ups

Perform 4 rounds of the following for time: (click on links to see how to perform each exercise:)

After your workout, refuel your muscles with this protein shake:

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Cherry Cocoa Beet Smoothie 

Serves 1

  • 1 cup of frozen beets
  • 1/4-1/2 cup frozen cherries
  • 1 TB raw cacao powder
  • 1 cup liquid of choice (may need a little more while blending)
  • 1 scoop of vanilla protein powder of choice
  • sprinkle of cinnamon
  • 1 TB of chia seeds (optional, helps to make the smoothie even thicker)
  • A few ice cubes

Blend everything until smooth and enjoy:)

Health Notes:

Beets:  Detoxify the liver, purifies the blood, helps prevent cancer.  They are very high in vitamins and minerals including B vitamins and Iron.

Cherries:  Aid in muscle recovery and can help improve memory!

Raw Cacao:  Has more antioxidants than blueberries! Is great source of magnesium (helps with heart health), chromium which helps maintain healthy blood sugar levels, and is a good source of iron and zinc.

Talk about a super smoothie:)  And trust me, this is a delicious smoothie.  Don’t be scared of the beets!  This smoothie is not overly sweet but still has a good level of sweetness from the cherries and the vanilla protein powder.  I hope you will try it!

xo

What is the strangest thing you have put in a smoothie?

What did you do over the weekend? 

Tempeh Bac’n Salad

Hello friends!!

Man time has flown by!! Where has the summer gone?

I’m trying to savor every last bit of the sunshine while I can, how about you?

Last night to get out of the house for a bit, Dom and I went on a date downtown:)  It was pretty fun.  We went to a free concert at the center of downtown (only catching the tail end) but it was fun anyway!  It was a celtic rock kind of group called clumsy lovers.  It was so fun people watching!  After that we went to PF Changs for a bite to eat:)  We don’t go there often but we had a gift card that expires soon so we had to take advantage!  My new favorite thing to get is the Buddha’s Feast.  It’s baked tofu, with lots of steamed veggies.  I got the sauce on the side and brown rice of course:)  So yummy and a great healthy option!  After dinner we walked around for a bit downtown and came across the fanciest car. (see bottom right photo) It was covered in leopard “fur”  and pink fuzzy seats and a crown on the hood.  Very interesting.

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Well that’s enough about that.  I want to share a new recipe with you that I’ve probably had about four times already, just this week!  It’s creamy thanks to the avocado and has a nice salty smoky bacon flavor without the bacon of course:)   It’s much more nutrient dense as well.

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Tempeh Bac’n Salad

Serves 1

  • 3 oz. of organic tempeh, sliced
  • 3-4 tsp of braggs liquid aminos
  • 1 tsp liquid smoke (i would recommend this brand as it is the cleanest I have found, no added preservatives or flavorings)
  • 3 kale leaves, torn or chopped
  • 1/2 zuchinni, sliced
  • handful of cherry tomatoes
  • 1/4 of an avocado

1.  Place tempeh in a bowl and cover with the liquid aminos (or soy sauce) and liquid smoke.  Let marinate for about 10 minutes while you prep the rest of the salad.

2. Saute kale and zuchinni until they soften up.  (I sauteed mine in a little coconut oil)

3.  Remove veggies from pan.  Add the the tempeh to the pan, let cook on each side for a couple minutes just to crisp/warm it up.

4. Top the salad with the tempeh bac’n, avocado slices and cherry tomatoes.

5.  Enjoy!

Optional:  I also added some kabocha squash after taking the picture and it was a delicous addition!

Just for fun here’s some health benefits from this salad!

Kale:  rich in Vitamin K which helps prevent cancer, supports bone health, prevents blood clots,  Also high in iron which is great for vegetarians/vegans!  And the fiber and sulfur in kale helps to detoxify the liver:)

Tempeh:   Easy to digest, which makes it a great option for those who have a hard time digesting some other plant based protein sources such as beans.  Also the protein and fiber in tempeh can prevent high blood sugar levels and help in keeping blood sugar levels under control.  (which is very beneficial for people with diabetes.) Also contains Pantothenic acid whis Is known for keeping skin healthy and preventing it from premature aging!  

Much love,

Hannah

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?