The Gift of Fitness

It's the new year and a lot of us are making that resolution to ourselves to begin getting fit. We tell ourselves that it's a new year and a fresh start and we really mean it when we make promises to ourselves. A few weeks go by and we are going strong and then...a month or few have gone by and we find that we have completely fizzled out in our resolution to get fit.

What happened???

Well, it could be any number of things honestly. It could be that we set unrealistic expectations for ourselves. Or, there was a lack of accountability. Maybe you just got too busy?

Every fitness journey looks different for every individual but every journey starts exactly the same way - with the determination to make a change. 

I would like to list a few things here that will help you in gifting yourself with fitness. These things have worked for myself and a number of others and at least one of these can help you begin a successful journey of getting fit.

> Find a fitness buddy that you can meet with during the week to work out with. I personally have a friend that meets me at the gym three mornings a week. This provides motivation for both of us to get to the gym especially on those days that we don't feel like working out. We can encourage one another and cheer one another on and it's also nice to have a friend to chat with throughout the week that knows exactly where you are on your fitness journey.

> Schedule your workouts for the week. I mean, literally sit down and write it in your calender when you are going to workout during the week. Treat it like an appointment or meeting that you can not and will not miss because it is of the up most importance to you. Know what workout you plan to do and what time of the day you can go do it and pencil it in. Allow yourself some flexibility if necessary but make it a priority. This strategy was crucial to me the first year of my fitness journey and I took these appointments with myself very seriously.

> Plan ahead. Knowing what workouts can be done while traveling allows you to continue your fitness journey while out of town. Or, if you know that there is a specific time of the month that you are more weak or fatigued (this is specifically for women during the luteal phase of their cycle), allows you the ability to plan work outs that are not as strenuous so that you can avoid an injury or avoid zapping your energy for the rest of the day.

> Join an online fitness group. The accountability of a group of people is motivating! Don't underestimate the power of a group of people cheering one another on.

> Find an exercise class or type of workout that you truly enjoy. I don't know about you, but if I hate a particular type of exercise, I'm going to dread it and not be as motivated to give it 100%.

> Spend some time writing down your long term goal, short term goals, and reasonable ways to achieve those goals. You have to be very specific when it comes to your goal writing. Don't be vague. Instead of "I want to lose weight" try instead "I want to lose 20 pounds in 6 months." Or instead of "I want to run faster" try "I want to run a 10K at an 8:20 minute/mile pace by September." Then begin to write out a reasonable and very specific plan to reach those goals so that you can set yourself up for success. When you are too vague with your goals or set your expectations too high, you've set yourself up for failure and discouragement.

>Find an accountability partner. This doesn't have to be someone that you work out with or see often. In fact, it can be someone that you rarely see. But it needs to be someone that you can be fully transparent and honest with that will check in with you daily to help keep you accountable. This person needs to be able and willing to call you on your garbage if necessary!

I hope that one or all of these strategies will help you find success this year with either starting or continuing your fitness journey.

May God Bless!
Ashley

Good Girl "Moonshine"

I got this recipe from my mother in law who originally got it from Trim Healthy Mama. I don't even know how close this recipe is to the original or how much we have adapted it. But, I do know that it's a go-to recipe every time we are beginning to feel the least bit under the weather. I will write my version below but feel free to adapt in any way that you like. Just don't add sugar because that will defeat the purpose of it.

You will need:
2 tbsp apple cider vinegar (with the mother)
3 tbsp lemon juice
2 cm piece of fresh ginger OR 1 tsp ground ginger
stevia to taste

If you are using fresh ginger (which I prefer over ground ginger), place ginger and 1 cup of water in high speed blender and blend until smooth. Place ginger water in a tall mason jar. Add lemon and apple cider vinegar to jar. Add water until jar is full. Sweeten with stevia to taste. I use Trim Healthy Mama stevia (ordered online) and it is so pure that a little goes a long way. I like to add a drop or two of doTERRA's grapefruit essential oil or wild orange essential oil for added immune support benefits. Enjoy!

Harvest Soup

This recipe is from the site www.occasionallyeggs.com with some modifications. We call this recipe Harvest Soup due to it's rich fall colors and warm, spicy flavor. This is definitely going to be one of my favorite go-to soup recipes this fall as the weather gets cool!

What you'll need:
1 tbs olive oil
1 red onion, diced
6 medium carrots, chopped
3 cloves garlic, minced
3-4 cm piece of fresh ginger, finely minced
3/4 tsp ground cumin
1/2 tsp ground turmeric
3/4 tsp ground black pepper
1 tsp sea salt
14.5 oz can of diced tomatoes
8 cups vegetable broth (organic, with no sugar added)
1 cup red lentils, soaked for a few hours
1 cup frozen spinach
juice from one lemon
1 cup brown rice, cook according to package directions

In large pot, heat oil over medium heat. Add onions, saute for 2 minutes. Add carrots and saute for another 2 minutes. Add garlic, ginger, and spices, stir until vegetables are coated with seasoning. Add the diced tomatoes and the vegetable broth.
Increase heat to high, bring to a rolling boil before reducing heat to medium-low and simmering for 25 minutes, stirring occasionally. Turn off heat, stir in the spinach and lemon juice. Stir in the cooked rice and serve. Enjoy!

Dark Chocolate Peanut Butter Cups

This is one of my favorite sweet treat recipes! These little peanut butter cups are small and rich so it only takes one or two to curb that sweet tooth. You can indulge a little without feeling yucky afterwards because they aren't full of yucky ingredients.

What you'll need:

Peanut Butter Layer:
1 cup unsalted, peanut butter
1/4 cup + 2 tbs pure maple syrup
1/2 cup coconut flour

Chocolate Layer:
1 cup vegan semisweet chocolate chips
1/2 cup unsalted, natural peanut butter

Peanut Butter Layer:
It is best if you use peanut butter that is still room temp as it makes it easier to work with. You will need a mini muffin pan and mini muffin liners.
This recipe makes at least 24 depending on how full you fill the liners.
Combine the ingredients for the peanut butter layer. Loosely fill the muffins liners approximately half way full with the peanut butter batter. Use your thumb to firmly press the batter into the liner.

Chocolate Layer:
In mixing bowl, stir together the peanut butter and chocolate chips. Heat in microwave for 20 seconds and stir and then repeat this step until the choc is melted and the mixture is smooth.
Use a spoon to slowly drizzle the choc mixture to fill the liners almost full (you want to leave some space at the top so that the liner is easily peeled away from the chocolate).
Place pan into the freezer for 30 minutes. Remove from freezer and they are ready to enjoy!

These treats can be stored in the refrigerator or in the freezer. I like to make two batches at a time and then freeze a bunch so that I have something on hand when my sweet tooth wants to get the best of me...you can thaw them for 10 minutes or eat them still frozen, either way is delicious!

Pumpkin Spice Pancakes

I just couldn't help myself...I had an extra can of pumpkin in the pantry and I thought to myself "Hmm...what can I concoct with this?" These pancakes are warm and spicy and were a yummy fall treat at our breakfast table this morning!

What you'll need:
1 1/4 cup rolled oats
1/2 cup pure pumpkin (nothing added)
1/2 cup and 2 tbs unsweetened vanilla almond milk
2 tsp lemon juice
2 tbs pure maple syrup
1 tsp vanilla extract
1 tsp baking soda
1 tsp baking powder
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1 tsp pumpkin pie spice

Using a blender or food processor, grind the oats into oat flour. Place in a mixing bowl and add remaining ingredients. Stir to combine.
Heat a griddle or skillet over low-medium heat (on my griddle I use 210 degrees F). Pour 1/4 cup batter at a time onto griddle or skillet. Cook for 4-6 minutes (edges should appear cooked and they should be easy to flip, otherwise wait another minute or two) before flipping and cooking for another 4-6 minutes or until cooked through. The trick to cooking these pancakes is using low heat to avoid burning. You may need to adjust heat so that the middle of the pancake is able to cook without burning the outside.
Enjoy!

Creamy Wild Rice Soup (Vegan)

This recipe was adapted from a recipe I found on www.veggiessavetheday.com.
I used the instant pot for this soup recipe but it can also easily be adapted for the stove top.

My husband's response to tasting this soup was "It's so hearty! Definitely one of my top favorite soups!" 

What you'll need:
1 tbs olive oil
1 onion, diced
3 carrots, diced
3 celery stalks, diced
2 cloves garlic, minced
1 cup dry chickpeas, soaked overnight 
1 cup wild rice
2 bay leaves
1 tsp dried thyme
1 tsp sea salt
1/2 tsp pepper
6 cups vegetable broth
1/2 cup raw cashews, soaked overnight or for a few hours
1/2 cup water

Rinse the soaked chickpeas and then add them to a medium size pot and cover with water. Bring to a boil on high heat and then reduce heat to medium and let simmer uncovered for 30 minutes.
Using the saute function on your instant pot, heat olive oil and then add onion, carrots, and celery. Saute for approximately 5-8 minutes, stirring frequently. Add minced garlic, saute an additional 30-60 seconds. Turn off instant pot. Add the chickpeas, rice, broth, bay leaves, and thyme stirring to combine. Seal lid in place with release valve turned to "sealing." Select "manual" on the instant pot and adjust the time to 30 minutes. Allow to natural release (this is very important as the chickpeas will continue to cook!)
While soup is cooking, place cashews and water in a high speed blender and blend until smooth. Once soup is finished cooking, add cream to the soup, stir, and enjoy!
*Remove bay leaves from soup before serving*

Hot Spiced Tea

Ingredients:
1 (12) oz can frozen orange juice concentrate
1 (12) oz can frozen pineapple juice concentrate
1 (12) oz can frozen lemonade concentrate
1 1/2 cups liquid agave sweetener
2 tbs whole cloves
4 cinnamon sticks
8 tea bags, black tea

In a large pot (needs to be able to hold approximately 1 1/2 - 2 gallons), combine the juice concentrates and agave. Fill each empty can of juice with water 3 times and pour into pot. On high heat, bring to a boil and then remove from heat.
In a smaller pot, place 4 cups of water and bring to a boil. Remove from heat and add tea bags, cloves, and cinnamon. Let steep for 10 minutes. Using a fine mesh colander, strain tea into the juice.
Stir and enjoy!

Apple Raisin Muffins

Ingredients:
3 cups rolled oats
1 cup unsweetened applesauce
1 medium apple, finely minced
1/2 cup maple syrup
1 tsp cinnamon
1 tsp nutmeg
1 tsp allspice
2/3 cup raisins (you can also substitute with finely chopped dried figs)

Preheat oven to 350 degrees.
In large bowl, combine all ingredients.
Spray a muffin tin with coconut oil. Spoon batter evenly into muffin tin. Using the back of a spoon, press batter firmly into muffin tin.
Bake for 15 minutes. Allow to cool for 15 minutes before removing muffins from pan.
Enjoy!

Mexican Ranchero Sauce

My husband and I love bean burritos covered in ranchero sauce. It's one of our favorite Mexican dishes! I experimented recently until I came up with a recipe that is delicious and my husband gave a thumbs up which means that he was so busy savoring each bite that he couldn't use his words!

You'll Need:
4 cups vegetable stock
4 Roma tomatoes
1 jalapeno pepper, seeded, finely diced
1 large onion, diced
2 garlic cloves, minced
1 pablano pepper, seeded, finely diced
2 tbs olive oil
4 oz tomato paste
2 tbs cornstarch or arrowroot powder

Place the tomatoes into boiling water for 15-30 seconds until skin starts to crack. Remove tomatoes from water and remove skins. Dice tomatoes. Put all ingredients except for the cornstarch into a sauce pan and simmer for 45 minutes then add the cornstarch and simmer for another 10-15 minutes until sauce has reached desired consistency.

Serve with your favorite Mexican dish and enjoy! I added links below for my recipes for homemade refried beans and also guacamole.

Homemade "Refried" Beans
Quick and Easy Guac

Garlic and Herb Salad Dressing

This is one of those salad dressings that'll leave your breath smelling rather strong but it's soooo good!

You'll Need:
1/2 cup white wine vinegar
1/2 cup balsamic vinegar
4 tsp dijon mustard
2 tbs olive oil
2-4 cloves garlic, minced
1 tsp sea salt
1 tsp pepper
1 tsp onion powder
1 tsp thyme
1 tsp basil
1 tsp oregano

Place all ingredients into a mason jar, stir, and seal tightly with a lid. Allow to sit in refrigerator for 1 hour before serving.

DIY All Natural Soft Scrub

I have tried so many different DIY soft scrubs and finally came up with my own recipe that works really well in our house (and it smells amazing too!)

Here's what you'll need:
3 tbs castile soap
1 cup baking soda
10 drops doterra's lemon or grapefruit essential oil
Enough water to make it the consistency of paste that you prefer

Stir ingredients together and then pour into a squirt bottle!

I love how refreshing this smells and it works great for the toilet bowl, shower, or stove top! The best part?? You aren't using harsh and dangerous cleaners to clean your home!

Salad with Grains and Grapefruit Salad Dressing

This salad is crisp and so refreshing with a twist of citrus - absolutely delicious! 

Ancient Grains:
1 cup red quinoa, rinsed
1/2 cup white quinoa, rinsed
3 cups water
1 drop of Doterra's Rosemary essential oil OR 1 tsp dried Rosemary
1 drop of Doterra's Basil essential oil OR 1 tsp dried basil
2 drops of Doterra's Lime essential oil OR the juice from 1 lime
2 tbs minced dry onion
1/2 tsp garlic powder
sea salt and pepper to taste

Place all ingredients into a medium size pan and bring to a boil, reduce heat, cover, then simmer for 15 minutes.

Grapefruit Salad Dressing:
Juice from 1 grapefruit
Juice from 1 orange
Juice from 1 lemon
1 tbs white wine vinegar
1 tbs balsamic vinegar
2 tbs olive oil
1 tbs agave (or honey)
Dash of sea salt

Place all ingredients into a mason jar and stir.

Salad Mix:
You can combine any kind of salad ingredients but here is what I used because it's what I had on hand.
1 container baby kale
1 head of leafy lettuce, roughly chopped
1 head of red lettuce, roughly chopped
2 handfuls of baby Bella mushrooms, roughly chopped
1 bunch of green onions, chopped

Top your salad with the grains and garnish with veggies and/or guacamole (click here for a yummy guac recipe), and then drizzle the grapefruit salad dressing over it. Hope you enjoy this nutritious salad as much as I did!

Back to School Breakfast Ideas

          No matter how well we plan for it, back to school is hard. For us parents and for our children. I struggle with sadness over how quickly the summer went by and now my kids are going to be gone ALL DAY. My heart can't handle it. And our kids have to readjust to being inside for most of the day, sitting behind a desk, after the freedom of summer break. It's just not easy.
          With school beginning before we know it, we don't just need to plan for school supply shopping and new clothes. We also need to be thinking about how we are going to arm our children's immune systems for the exposure to all the germs and the upcoming changes in weather. And sending our children to school after breakfasting on processed foods and sugars is not the best strategy for helping our children excel in the classroom. What you feed your children before school matters! So, I am listing below several recipes for easy breakfast ideas that are great for those busy school mornings. I will share tips and tricks that worked well for our family last year during the school year. Bless you moms and dads and your dear children as you ready yourselves for the busyness of another school year!


Peanut Butter Granola - this recipe is one that can be made ahead of time on the weekend so that on those busy school mornings, you can just pour a half cup into a cereal bowl, sprinkle in some raisins, and pour almond milk in for a delicious bowl of granola cereal. My kids love this!


Fluffy Vegan Pancakes - I will make about 6 batches of these at a time and freeze them. These are a huge hit at our house. There are so many different add-in ideas to give you a variety of pancakes. I'll list our favorites. Just pull some out of the freezer the night before to thaw in the fridge and heat them up in the morning and serve with some fresh fruit!
*Oatmeal cookie pancakes - add 1 tsp of apple pie seasoning and a half cup of raisins to batter
*Lemon blueberry - add 1 tsp of lemon zest OR 3 drops of Doterra's lemon essential oil and half of a cup of fresh blueberries to batter
*Choc chip pancakes - add half of a cup of nondairy semi-sweet mini chocolate chips to batter
*Peanut butter banana - add half of a mashed banana and 1/4 cup natural peanut butter to batter



Apple Raisin Muffins - these muffins freeze really well! We love these muffins, they are so yummy! Just pop a thawed muffin onto a plate, add a bit of fresh fruit, and you've got a breakfast of champions.


Pumpkin Cranberry Muffins - these muffins also freeze well and are a favorite at our house!


Blueberry Scones - these are delicious and they also freeze well!


Greens Smoothie - if you are making this for your kids, I would not add the matcha powder if you don't normally allow them to have caffeine. This can be pre-measured the evening before so that in the morning, it just has to be thrown in the blender. Our kids love their smoothies.


Avocado Toast - our kids would eat this every day if we let them. In fact, my husband and I probably could too!


Hope some of these ideas help your family get off to a good start in your new school year. Remember parents - the foundation to your child's good health is their diet! And don't forget proper exercise and sleep :)

Hydrate Yourself!

It's late June, it's over 90 degrees outside and let's not mention that humidity - whew! And all you want to do is sip on a glass of sweet tea. The bad news is that sweet tea has caffeine in it and it is going to act as a diuretic leaving you even thirstier than before you drank it. The good news is that there are lots of refreshing fruits and vegetables that are high in water content that will leave you feeling hydrated and help keep you cool this summer. Don't simply rely on drinking large quantities of bottled purified water to stay hydrated. Your body is more easily able to utilize the hydration that comes from a fruit or vegetable source than it is able to utilize nutrient empty purified water. So which fruits and vegetables are good sources of water you might ask? Here's a short list to get you started in the right direction towards staying better hydrated this summer!

Fruits:
Watermelon
Cantaloupe
Honeydew
Peaches
Oranges
Strawberries
Grapes
Blueberries
Pineapple
Mango

Vegetables:
Cucumber
Eggplant
Celery
Tomato
Bell pepper
Cabbage
Squash
Zucchini
Lettuce
Carrots

May God Bless!
Ashley

Ginger Berry Smoothie

My mom and I went to TX a few weeks ago to visit my younger brother. While we were there, he took us to his favorite smoothie place. We tried a smoothie with ginger that was so delicious and refreshing, especially after being out in that hot TX sun! Ever since, I've been attempting to make a smoothie that tasted similar and I finally got close today. Now is a good time to share this recipe as we move into hotter weather and begin craving cold, refreshing smoothies.

YOU WILL NEED:
1 1/2 cups unsweetened vanilla almond milk
Small handful of power greens mix (spinach, chard, and kale)
1 1/2 cups frozen raspberries, blackberries, and blueberries mix
1-2 tbsp fresh ginger, peeled (adjust to taste)
Generous squirt of honey or blue agave for sweetening

Place all ingredients into a high powered blender and blend on high.

I hope you enjoy this crisp and refreshing smoothie recipe!

May God Bless!
Ashley

Homemade "Re-fried" Beans

Our family loves re-fried beans - especially our toddler! When my husband and I made the transition to a plant-based, whole food diet, I began to closely monitor ingredient labels and I was shocked when I realized that traditional re-fried beans from the can at the grocery store had animal lard in them. Who knew? I began asking around at the different Mexican restaurants that we frequent to find out which ones served refried beans that had lard added to them. You'd be amazed at how many restaurants put animal lard in their re-fried beans. So, I decided it was time to start making my own re-fried beans - free of animal lard and anything else that I don't particularly want to find in my food. This recipe has very few ingredients (always a win!) and is fairly simple to make. Just throw everything into the crock pot, let it cook all day, and then run it through the blender or food processor (you can also mash them with a potato masher).

You Will Need:
2 lb bag of dry pinto beans, cover beans with water and soak overnight
2-3 small to medium onions, chopped
6-8 cloves garlic, chopped
2 tbs salt
1 tbs black pepper
1 tbs ground cumin

After soaking pinto beans overnight in water, drain and rinse them well. Place beans and all other ingredients into crock pot. Cover beans with water (you may need to add water as they cook in order for them to remain covered in water). Cook on high for 8 hours. Cooking times may vary, you want the beans to have that nice light brown color and be tender all the way through.
Strain the liquid from the beans and set liquid aside. Place half of the beans into a blender or food processor along with 1-2 cups of the liquid and blend until texture is smooth. Place beans into a large bowl and set aside.
Place the other half of the beans into blender or food processor along with 1-2 cups of the liquid and pulse a few times. Beans should still be slightly chunky. Add this half of the beans to the other half and stir until well combined. Stir in more liquid if necessary to obtain desired consistency.
Serve beans hot as a side dish for your favorite Mexican meal or as the filling for bean burritos. Enjoy!

*note: Beans freeze well in quart sized bags.

Black Bean Salsa

This recipe started out as one that I adapted from a baked potato recipe. And it really is great as a plant-based topping for baked potatoes but I have come across friends who enjoy it as a dip with tortilla chips. So I am posting just the salsa recipe here. If you haven't already noticed how much I love easy to make recipes - this recipe is also very easy and quick to whip up!

You Will Need: 
1 (15 oz) can of black beans, drained and rinsed well
1/2 - 3/4 of a jar of mild or medium salsa
1 avocado, peeled, pitted, and diced
1/4 cup fresh cilantro, chopped
Sprinkle of sea salt, optional
Sprinkle of nutritional yeast, optional

Combine ingredients and refrigerate for 1 hour before serving. Enjoy!

May God Bless!
Ashley

Easy-To-Make Guacamole

This guac recipe is quick and easy to whip up and I haven't met anyone yet who doesn't enjoy it!

You Will Need:

3 large avocados, peeled, pitted, and mashed

1/4 of a red onion, very finely diced

juice of 1 lime

1/4 cup cilantro, chopped

1 tsp garlic powder

1 tsp sea salt

Combine all ingredients and refrigerate for 1 hour before serving. Hope you enjoy!

May God Bless!

Ashley

Peanut Butter Granola

You aren't really a granola cruncher without a good granola recipe! I love this recipe because it is simple - very few ingredients! - and it is quick and easy to make. It can be made ahead of time and stored in an airtight container - I don't know how long it will stay fresh in an airtight container because it never lasts for more than a couple of days at our house. It's pretty popular with the kids and the husband!

You will need:
4 tbs peanut butter
4 tbs blue agave (you can substitute honey or pure maple syrup if needed)
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
2 cups old fashioned rolled oats
Cooking spray

Preheat oven to 325 degrees. Spray a cookie sheet with olive oil or coconut oil cooking spray.
In a mixing bowl, add peanut butter and agave. Microwave for 20-30 seconds until melted.
Add cinnamon and vanilla, stir until combined. Add oats, stir until oats are completely covered in mixture.
Spread mixture evenly onto cookie sheet and then bake for 7 minutes or until lightly browned.
Let cool so granola becomes crunchy...Mmmm!!

Serve 1/2 cup of granola in a bowl, sprinkle in some raisins, and add some unsweetened vanilla almond milk for a delicious breakfast!

*note: if you do not already buy natural peanut butter, I strongly encourage you to do so! Regular peanut butter has hydrogenated oil in it to help preserve shelf life and prevent separation. Natural peanut butter is much better for you!
*note: I prefer to use blue agave verses honey or maple syrup because it has a lower glycemic index but either of the three will do the trick!


May God Bless!
Ashley

Plant-Based Spaghetti

Plant-Based Spaghetti that the whole family will love...even those picky toddler eaters!
I don't like really complicated recipes. I don't like it if they have ingredients that I've never heard of or ingredients that I have to go to 3 different grocery stores to find. Ain't nobody got time for that! This recipe is easy and convenient and the whole family will like it and your kids (or husband!) won't even know it's healthy for them!

Ingredients:
1-2 tbs olive oil (for oil free, use 2-4 tbs organic vegetable broth)
1 cup cooked green lentils (follow package directions, make sure they are tender all the way through)
1 small package of mushrooms, chopped
1 green bell pepper, diced
1 onion, diced
2-4 garlic cloves, minced
3 cans organic tomato sauce (I like Simple Truth Organic because there is no added sugar or other nonsense)
1 tbs basil
1 tbs parlsey
1 16 ounce package organic spaghetti noodles, cook according to package directions

In large skillet, heat oil or broth on medium heat and add bell pepper, onion, and mushrooms. Saute for 3-4 minutes. Add minced garlic, saute for an additional minute. Add tomato sauce, lentils, and seasonings, reduce heat to low and simmer for 30 minutes.
Serve over cooked spaghetti noodles and sprinkle with nutritional yeast or vegan parmesan (Vegan Parmesan Minimalist Baker).


Hope you enjoy!
Ashley

GETTING RID OF NEGATIVE SELF-TALK BEFORE AND DURING EXERCISE

GETTING RID OF NEGATIVE SELF-TALK BEFORE AND DURING EXERCISE

Let's be honest - we all struggle with negative self-talk at times. I'm very guilty of it especially when I'm allowing my own insecurities or fears to get the best of me. Negative self-talk can often make or break a workout session. Over the years, I have picked up a few helpful tricks for eliminating negative self-talk that have really made a difference in the success of my exercise routines.

Here are some tricks and tools that I have found to be helpful when I am struggling with negative self-talk before or during a workout: 

• Replace thoughts like "I can't do this, it's too hard, I'm too tired" with thoughts like "I CAN do this, I'm so strong, I have tons of energy." Find positive self-talk words or phrases that help to motivate you. One of my favorites is Philippians 4:13 "I can do all things through Christ, who gives me strength" and another favorite is "Decide. Commit. Succeed." which is a well-known quote from Beachbody. 
• Instead of dreading your workout, try to look forward instead to the celebratory sense of accomplishment that you'll feel once your workout is completed. This tool has been particularly useful to me on days that I just can't seem to get excited about working out but I know that I'll regret not doing my workout.
• At the beginning of your workout, try not to focus on ALL the work that you have to do before you'll be finished. Instead, try thinking ahead just a minute or two or an exercise or two. For example, at the beginning of your run, don't think about the monotony of the six miles that you need to run. Instead, break the run up into smaller goals. "When I reach one mile, I know my breathing and heart rate will level off and then I can increase my pace. At two miles, I'm 1/3 of the way there!...and I can increase my pace again. At three miles, I'm halfway there...woohoo!..and I can increase my pace again." Breaking your workout up into smaller goals gives you the ability to celebrate each of these achievements which gives you the fortitude to accomplish the next achievement and the next and then the next...you get the idea.
• Positive imagery - think of an image that motivates you to work harder. The way that I do this is by visualizing in my head the muscles that I am working as I am working them and imagining how I want those muscles to look as a result. Another way that I do this is during my runs - I imagine how I want to look and feel as I run (strong, energetic, powerful, unstoppable) and this helps to motivate me when I am feeling tired, defeated, or winded. I've even watched others crushing their run on the treadmill next to mine to motivate me through tough moments of my run.
• Psyche yourself up - I often like to listen to music directly before and/or during my workout that motivates me and puts some pep in my step. Find a playlist that makes you feel like you are invincible or full of energy to help get you motivated to work hard.
• Find a scent or smell that motivates you during your workout. Something refreshing or energizing like peppermint essential oil or a citrus essential oil. Personally, I love to apply peppermint oil to the back of my neck before a long run to help me feel refreshed, invigorated, and energetic.

Being able to identify negative self-talk when it is occurring and then replacing it with something positive can be essential to the success of your daily workout routine. I hope that some or a combination of these suggestions can be of use to you.

May God Bless!

Ashley

Quick and Easy Guac

Sometimes it's nice to have an easy guac recipe that can be thrown together in 10 minutes or less. This guac is great for guac tacos on a weeknight when you just don't feel like cooking anything. Hope you enjoy this recipe!

Ingredients: 

3 large avocados, peeled, pitted, and mashed

1/4 red onion, very finely diced

1 lime, juiced

3 Tbs cilantro, chopped

1 tsp garlic powder

Combine all ingredients and refrigerated for at least one hour before serving. 

Blueberry Scones

This recipe is from The No Meat Athlete Cookbook

This recipe was a huge hit at our house! These scones are so delicious that I had to remind myself that they are guilt free because these yummy scones are made from wholesome ingredients. So, give this recipe a try and ENJOY without the guilty conscience!

Ingredients:
1 cup whole wheat flour
3/4 cup old-fashioned rolled oats
1/2 tsp baking powder
1/2 tsp salt
2 tbs raw cane sugar
3 tbs solid coconut oil
1 cup fresh blueberries
3/4 cup almond milk
1 tbs fresh lemon juice

Preheat oven to 475 degrees.
Line a baking sheet with parchment paper (or lightly grease baking sheet).
Mix the flour, oats, baking powder, salt, and sugar. Add coconut oil, use a fork (or your fingers) to mix until well combined. Fold in the blueberries. Add the almond milk and lemon juice and mix with a fork until it forms a shaggy ball of dough; do not over mix.
Split the dough into two balls. Spread one ball of dough into a circle on one end of the sheet. It should be 1 inch thick. Repeat on the other side. Use a knife to cut each circle into 4 wedges.
Bake for 20 minutes, or until a toothpick inserted in the middle comes out clean and the scones are golden brown.
Serve warm. Toast any leftovers before serving.

Hope y'all enjoy these as much as we do!

Vegetable Chili

This veggie chili is so good! It's also good with cooked chicken breast thrown in, but since we are vegan, we make it without chicken. All the ingredients in this recipe are clean-eating foods and this meal is great for a cold, dreary day.

Ingredients:
1 (32) ounce container vegetable broth   

8 ounce mushrooms, chopped
1 zucchini, chopped 
1 yellow squash, chopped
2 onions, chopped
2 red bell peppers, chopped
1 cup broccoli florets, chopped (optional)
1 cup cauliflower, chopped (optional)
1 cup spinach, chopped (optional)
2 cans black beans, drained and rinsed
2 cans diced tomatoes, do not drain
2 cans tomato paste, approximately 1/2 cup
1/2 cup unsweetened applesauce
2 tbs chili seasoning
4 cloves garlic, minced

In large stock pot, heat approximately 1/4 cup of the vegetable broth (add the rest when it's time to add the remaining ingredients) on medium heat. Add in vegetables, except garlic and spinach. Cook covered for 3-4 minutes, stirring occasionally.
Add all remaining ingredients except spinach, bring to a boil. Reduce heat to medium-low, cover, and cook for approximately 30 minutes, stirring occasionally. Add spinach if using, cook for another 5 minutes.
Remove from heat and serve topped with vegan (or regular) sour cream.
Enjoy!

Greens Smoothie

I'm not a big fan of dark leafy greens. They leave a weird gritty feeling in my mouth and I think they taste kind of gross. But, recently, I've made an effort to really up my dark, leafy greens game.

I have experimented a little with adding greens into my smoothie and came up with a combination that I actually enjoy. My toddler also enjoys this combination and that's a huge bonus because he dislikes greens more than I do!


You'll need:
*1 1/2 cups spinach, kale, and chard mix (or a power greens mix)
*1/2 cup frozen fruit such as blueberries, strawberries, pineapple (or use a combination!)
*8 ounces of unsweetened vanilla almond milk
*2 tsp matcha green tea powder
*Stevia sweetener to taste

Combine all ingredients in a blender and blend until it is smooth and creamy. Enjoy!

Lentil Vegetable Soup

This recipe is adapted from Forks Over Knives

This soup recipe is probably my favorite. It reminds me of a hearty potato soup and it's SO tasty and SO good for you. My daughter just mentioned that if she had a book of her favorite foods, this soup would be in there!

Ingredients:
2 small onions, finely chopped
2 carrots, finely chopped
6 small white potatoes, finely chopped
1 16-ounce bag of red lentils
1 15.5-ounce can fire roasted tomatoes, diced
4 cups organic vegetable broth
4 cups water
2 cups finely chopped spinach
Sea salt to taste, optional

Combine all ingredients, except spinach and sea salt, and cook on low for 2 hours. Add the spinach about 5 minutes before the soup is done. Season with salt if desired.


I love the simplicity of this recipe! And I love how every member of my family loves it!

May God Bless!
Ashley

Split Pea Soup

This is another one of those recipes that I've been making for years and just decided to write down and share. It's such a simple recipe and it can be tweaked to fit your tastes or available ingredients.

Ingredients:
16 oz bag of split peas, rinsed and sorted
32 oz organic vegetable broth
6 cups water
2 medium onions, diced
4-6 cloves garlic, minced
6 carrots, diced
1/2 tbs season salt
1/2 tbs Zatarain's seasoning, optional
2 tbs nutritional yeast

Combine ingredients in slow cooker and cook on high 6-8 hours (until peas have dissolved).


The simplicity of this recipe is certainly appealing especially when you have a clingy toddler that wants to be held and you don't have a lot of time! My husband and kids (especially my two year old) love this soup and it is the perfect meal when it is cold and dreary out. Hope you enjoy!

May God Bless!
Ashley

Apple Raisin Muffins

Last night I substituted some of the ingredients in the Pumpkin Cranberry Muffin recipe that I recently posted and came up with Apple Raisin Muffins. We had them for breakfast this morning and we've decided that this recipe is a keeper!

Ingredients:
3 cups rolled oats
1 cup unsweetened applesauce
1 medium apple, grated
1/2 cup maple syrup
3 tsp apple pie seasoning
2/3 cup raisins

Preheat oven to 350.
In large bowl, combine oats and apple pie seasoning. Add applesauce, grated apple, and maple syrup - stir until combined. Stir in raisins.
In a muffin tin, place 12 muffin liners. Spoon batter evenly into liners, use back of spoon to firmly press batter down into liners.
Bake for 15 minutes. Allow to cool before removing from pan.
Enjoy!

May God Bless!
Ashley

Red Beans and Rice - Vegan Style!

I love red beans and rice. I grew up on the stuff - my mom's recipe (of course). There are only two people that I have ever known that could make red beans and rice that tasted as good as my mom's recipe and that is my aunt (her sister) and my grandma (her momma). Now that I eat a plant-based diet, I had to come up with a way to make this recipe vegan and yet still taste just as yummy. I think I mastered that this afternoon, and I think my momma would be proud (or upset that I messed with a good thing!)

Ingredients: 
1 large onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
3 stalks celery, diced
3 carrots, peeled and finely diced
32 ounces organic vegetable broth
6 cloves garlic, minced
2 lb red kidney beans, soaked overnight, drained and rinsed
8 cups water
1 tbs dried parsley
1 tsp dried thyme
1 tsp paprika
1 tsp Zatarian Seasoning
1/2 tsp salt
1/4 tsp pepper
1 tsp hot sauce
1/8 tsp red pepper flakes, optional
2 tbs nutritional yeast, optional
2 bay leaves (remove before serving)
1/2 tsp liquid smoke (this substitutes the flavor of smoked sausage)
4 cups brown rice - cook according to package directions

In large stock pot, heat approximately 1/4 cup of the vegetable broth on medium heat. Add onion, green and red bell pepper, celery, and carrot. Cook on medium heat for 4 minutes. Add garlic, cook another 1 minute. Add remaining vegetable broth, kidney beans, 8 cups water, seasonings, hot sauce, and liquid smoke. Bring to a rolling boil, reduce heat, cover, and cook on medium-low for 3-4 hours, until kidney beans are tender and broth has become cloudy from the beans. Remove bay leaves.
Stir in rice.
Serve hot and enjoy!

May God Bless!
Ashley

"Nacho" Baked Potato

Adapted from Forks Over Knives

This recipe is one of my favorites ever. I love it so much because it is so delicious and so easy to make. On days when you just don't have time (or energy!), this recipe is a filling, nutritious, quick option that will thrill your entire family.

Ingredients:
4 baking potatoes
1 can black beans or pinto beans
1 avocado, peeled, pitted, and diced
1 cup (or more, optional) salsa
2-4 tbs cilantro
Nutritional yeast (don't skip this ingredient, it adds so much flavor!)
Dash of salt, optional

Wash the potatoes, stab each side a few times with a knife, and pop those suckers into the microwave and hit the baked potato setting to cook 4 potatoes.
Drain and rinse beans. Combine them in a bowl with avocado, salsa, and cilantro - give a good stir so that it's well combined.
Open up your cooked potatoes, sprinkle with nutritional yeast and a dash of salt if using. Top each potato with bean mixture. Enjoy!

Fluffy Pancakes

Recipe adapted from https://www.feastingonfruit.com/fluffy-vegan-pancakes/

This recipe for pancakes is surprisingly simple and easy to make and they taste so delicious. They are hearty and filling and make a great Saturday morning guilt-free breakfast option. I have also made these in advance and just heated them in the morning during the week and they still tasted great topped with some maple syrup. I adapted the recipe a little from the original just because I found that they cooked better for me this way.

Ingredients:
1/2 cup unsweetened applesauce
1 1/4  cup rolled oats, ground into oat flour in blender
1/2 cup non-dairy milk (I used unsweetened vanilla almond milk)
2 tsps lemon juice
2 tbs maple syrup
1 tsp baking powder
1 tsp baking soda
1 tsp vanilla extract

1. Combine all ingredients in a mixing bowl
2. Stir until combined, do not over blend. 
3. Heat a non-stick skillet (or griddle) over medium-low heat - approximately 225 degrees.
4. Pour about 1/4 cup batter into pan or onto griddle. 
5. Cook for 2-3 minutes on the first side. When you can easily slide a spatula under, flip. Cook for another 3 minutes or so until lightly browned on the bottom. Remove from pan. 
6. Top with fruit and maple syrup.

I recently tried adding lemon zest (or you could add a couple drops of Doterra's lemon essential oil) and blueberries to the batter for a blueberry/lemon pancake and they turned out delicious!! I'm sure there are many different things you could add for different variations of pancakes. Have fun experimenting and enjoy!

May God Bless!

Ashley

Pumpkin Cranberry Muffins

Recipe adapted from My Whole Food Life 

This recipe is great because it makes 12 muffins that store well in the refrigerator for several  days and also in the freezer for several weeks. I find that they taste just as good cold as they do warm so you can make these at the beginning of the week and they will taste just as good by Friday!

Ingredients:

*3 cups rolled oats

*1 cup pumpkin (I buy the big can and store the remaining pumpkin in freezer bags, 1 cup per bag)

*1/2 cup pure maple syrup

*2 tsp cinnamon

*1/2 tsp ginger

*1/2 tsp nutmeg

*2/3 cups dried cranberry

Preheat oven to 350.

In mixing bowl, combine all ingredients except cranberries. Stir until well combined. Add cranberries, stir until they are well distributed. 

Line a muffin pan with 12 muffin liners OR spray a muffin pan with coconut oil. Spoon batter evenly into all 12 muffin liners. Using the back of a spoon, firmly press batter down into the liners so that it is evenly packed. 

Bake for 10 minutes.

Let cool for 10 minutes before removing from muffin pan.

Hope you enjoy!

Quick and Easy Breakfast Idea #1: Avocado Toast...Mmm!

I love breakfast foods. It's probably my favorite meal of the day. I like muffins, donuts, pancakes, waffles...you get the idea. But, when I started cleaning up my diet, I realized that I had to clean up my breakfast choices as well, as they set the tone for my eating habits for the rest of the day. I also realized that morning times are very busy and if something takes more than 10 minutes to fix, you can just forget about it. So, I began searching online for recipes for quick, healthy, nutrition packed breakfast options to make mornings a little more manageable. I am going to be posting a series of breakfast recipes that we have tried and liked. Some recipes are ideas that I concocted myself and some are recipes that I found online, and I will cite my source for each recipe for your own reference.

This recipe I came up with myself one morning as I was perusing what I had in my fridge and pantry. It has quickly become an all-time favorite. This recipe will make 2-4 servings.

Ingredients:
*1 avocado, peeled, pitted, and mashed
*Dash of sea salt

*Dash of Bragg's Nutritional Yeast Seasoning (we order this on Amazon for a really good price, but you can also find it at places like Whole Foods)
*2-4 slices sprouted bread (we like Aldi's sprouted bread, Ezekiel bread, or also Dave's Killer Bread)
*Fresh sprouts (optional)

While you are peeling and mashing your avocado, have your bread toasting in the toaster oven. Once your bread is toasted, spread the mashed avocado on your toast and sprinkle with season salt and nutritional yeast. Add sprouts if you are using - they add a nice crisp crunch and are packed with nutrition. Enjoy!

This recipe is so easy, didn't take a lot of imagination, and certainly doesn't take a whole lot of time but it is definitely one of our favorites and we never get tired of it! The nutritional yeast adds to the flavor and it also gives you a big punch of B vitamins. It's a win win if you ask me!

May God Bless!
Ashley

Homemade Chicken and Noodle Soup

If you ask my daughter what her favorite meal is at home, her answer will always be "your homemade chicken and noodle soup!" She loves it. I had never considered writing this recipe down before until her step mom asked me for the recipe recently. I've never really considered it a recipe because my mom taught me how to make it and she didn't use recipes. She just knew how to make things. Good things. 

So, here is the written version of my chicken and noodle soup:

Ingredients:

1 bag egg noodles, cooked al dente

1 rotisserie chicken, remove meat from bones and chop into chunks 

1 package celery, chopped

1 (2lb) bag of carrots, peeled and sliced 

2 medium onions, diced

2 tbs Better than Bouillon (chicken)

2 tbs dried parsley

Salt and pepper to taste (optional, I only use a bit of pepper)

Dash of Zatarain's seasoning to taste (optional)

In large stock pot, combine celery, carrots, and onions. Fill pot three quarters of the way full of water. Heat on high heat until boiling, then boil for 5 minutes. Reduce heat to medium, cover, and cook for approximately 30 minutes, until carrots are cooked through. Add chicken, Bouillon, and seasonings. Add more water if necessary to cover ingredients. Cover, reduce heat to medium-low, and simmer for 30 minutes. Add cooked egg noodles and more water if necessary to cover egg noodles (taste the broth and adjust seasoning if necessary if adding more water). Cover and simmer for 5 minutes. Remove from heat and serve hot. 

 

Hope you enjoy this as much as my daughter does!

May God Bless!

Ashley

Easy Snack Foods To Keep Handy

I believe that we tend to make better food choices when we have better options available to us. When making your grocery shopping list, don't just plan to buy foods that are intended for cooking meals. Think quick, easy snack options. Instead of having prepackaged snack foods on hand, have easily accessible whole food snack options. Spend a few minutes every week prepping some of these foods and you'll have plenty of options for the whole week!

Here are some of my favorites to keep on hand:

Bananas - you cannot go wrong here, especially if you have a jar of natural peanut butter on hand, super easy and delicious

Oranges - I like the little cutie oranges, easy to peel and very little mess

Apples - we like the Gala or Fuji apples for a little crisp and sweet snack

Grapes - I typically will rinse these and have one of my kids pick the grapes off the vine and leave them in a bowl in the fridge for a quick and accessible snack option

Strawberries - these just need rinsed, sliced up, and stored in the fridge for when you are craving something sweet

Celery sticks - dab some natural peanut butter on these and even the kids will eat them

Broccoli florets - dipped in some hummus, they taste half way decent

Cucumber slices - these are delicious dipped in an avocado lime ranch dip (see recipe Avocado Lime Ranch Dressing) 

Bell pepper slices - these are great dipped in guacamole (see recipe Guacamole)

Almonds - these are a power-packed snack food option that we unfortunately can't keep around because I am allergic to them. But, for those of you who are not, these are a great option.

Cashews - I read an article once that said that eating a handful of cashews a day is like taking an anti-depressant. True or not, these are one of my favorite snacks!

Peanuts - unless there is a peanut allergy in your household, these are a great (and cheap) snack option

Sunflower seeds - whether you buy them ready to eat or still in the shell, these are a great option that also taste great in a smoothie to add a little bit of a nutty flavor

These snacks require very little effort to prepare in advance and will stay fresh for most of the week so that you have a variety of options available. We all have some down time at some point in our week, take a little bit of time to plan in advance so that you have nutritious whole food snack options instead of prepackaged snacks that have very little nutritious value. 

May God Bless!

Ashley

Avocado Lime Ranch Dressing

Avocado Lime Ranch Dressing

Ingredients:

2 medium avocados, peeled and pitted

Juice of one lime

1 tbs garlic salt

1 tbs onion powder

1 tsp dried dill

1 tsp dried parsley

1 tbs chives

Water as needed (approximately 3/4 cup)

Place all ingredients in a blender and blend, adding water slowly until desired consistency has been reached.

Homemade "Refried" Beans and Guacamole

My Husband loves Mexican food; I'm pretty sure he would eat it every day if he could. Now that we are vegan, I have learned that I love it too as long as it isn't very spicy. But, who knew that many refried bean recipes have lard in them? The traditional refried beans in the can from the grocery store have lard, and even many Mexican restaurants put lard in their refried beans. So, I put together a lard- free recipe for refried beans that I can throw into the slow cooker. Whenever I want to earn brownie points, I whip up these refried beans to go along with one of his favorite Mexican dishes.

I also wrote down directions (I typically eye-ball the ingredient amounts so this is my best guess-timate!) for guacamole that my husband insists is the best guac he's ever had.

"Refried" Beans

• 2 lb bag of dry pinto beans
• 3 medium-large onions, chopped
• 6-8 cloves garlic, minced
• 2 tbs salt
• 1 ½ tbs ground black pepper
• 3 tsp ground cumin

Soak beans overnight, drain and rinse well the next morning. 

Place beans, onion, garlic, and seasonings in slow cooker. Cover beans with water - you may need to add water to them as they cook to keep them covered. Cook on high for 8-9 hours. Cooking times may vary depending on your slow cooker, you want the beans to have that nice light brown color and be soft all the way through. 

Strain the liquid from the beans and set the liquid aside. Place half of the beans into a blender or food processor, blend until texture is smooth. Add 1-2 cups of reserved liquid and blend until well mixed. Pour beans into a bowl and set aside. 

Add the remaining half of the beans to the blender or food processor. Pulse a few times, beans should still be slightly chunky. Add 1-2 cups reserved liquid and pulse a couple of more times until well incorporated. Add to the bowl with first half of the beans, give a good stir until well mixed. 

This can be adjusted until desired texture or consistency is reached.

Serve beans hot. Beans freeze well in quart sized freezer bags. 

Guacamole

• 3 avocados, peeled, pitted, and sliced into small chunks 
• 1 lime, juiced
• 1 tsp sea salt
• 1/2 red onion, finely diced
• 3 tbs chopped fresh cilantro
• 2 Roma tomatoes, finely diced
• 2-4 cloves garlic, minced (approximately 2 tsp)

Combine all ingredients in a bowl. Refrigerate for at least an hour before serving. 

May God Bless!

Ashley

Muscle Recovery

Here we are a week into the new year and I've got some really sore muscles. I mean, sore enough that I wince every time I walk up the stairs or every time I lift my arms above my head. In fact, this morning, when I attempted to get out of bed, I got a charlie horse in one of my abdominal muscles. That woke me up faster than a pot of coffee ever could!

Even though sore muscles do cause some discomfort, I like knowing that my muscles are in the process of changing and becoming stronger. But, I also like to ease the discomfort as much as I can. Here are some ways that I like to do that.

1. Always warm up with some dynamic stretching before working out. You want to get the blood flowing to all your major muscle groups and you do that with active movement as you move through your stretches. This helps to ease the stiffness that you may be experiencing and you will find that your muscles tend to cooperate better during your workout when they are nice and warm and limber. 
2. After your workout, take time to cool off with a nice long stretch. This does not necessarily help ease muscle soreness later, but it does help with your flexibility and range of motion which can help protect you from an injury during exercise. 
3. Soak in hot water. Oh, this is my favorite way to ease muscle soreness! A tub full of hot water, half a cup of baking soda or Epsom salts, and your favorite essential oils (mine are peppermint and lavender) and you've got a recipe for soothing relief. I also like to stretch my muscles really well after soaking in the hot water because my muscles are really warm and it helps to ease a lot of the stiffness. 
4. Drink plenty of fluids. Lots and lots of water. Dehydration can lead to achy muscles.
5. Eat foods that are high in electrolytes. You lose a lot of electrolytes when you sweat (particularly sodium) and drinking water alone does not replace them. You need to not only think about protein in your recovery meals but also think electrolytes. I also like the body armor lyte drinks as an occasional treat after a long run, but, honestly, your best bet is to get your electrolytes from whole food sources.

Keep in mind that your sore muscles may last for a few days and that it's ok to continue working out while they are sore as long as you are warming up and stretching them appropriately and not over working them. And remember, think FUEL when choosing meals before and after your workouts. 

May God Bless!

Ashley

If you are experiencing pain that may be related to an injury and not just normal muscle soreness, do not try to push past the pain and continue to work out. Let your body heal so that you don't cause further injury, and seek medical advice from a physician if necessary. Listen to your body!

Your Mind: Your Most Powerful Tool

My mom often told us kids growing up "Stop saying can't! Can't is not a word! Tell yourself that you CAN! You CAN do anything you set your mind to!" Now according to the dictionary, "can't" technically IS a word. But her meaning was clear and it's something that has stayed with me my entire adult life. What you tell yourself is most likely what you are capable of.

What does that even mean? In the years that I've been a long distance runner, one thing has become very clear to me. The way that you talk to yourself before and during your work out sets the tone for how your body will respond while you are exercising. Did you know that? There have been times during my run, when I am pushing my son in the jogging stroller and running up a steep hill that I've literally had to chant out loud "I can do all things through Christ! I can do all things through Christ!" Let me tell you, those moments when I am telling myself "YOU CAN DO THIS! YOUR STRENGTH COMES FROM CHRIST!" are the times that I am the most exhausted, most ready to give up, and yet, the most successful. Why is that? Because, our minds, what we tell ourselves, is powerful. And I don't believe that this only applies to our work outs. I believe that this applies to every area of our life.

Try it sometime. Because you CAN do anything you set your mind to. You CAN succeed. You CAN.

May God Bless!
Ashley

 Philippians 4:13
"I can do all things through Christ who strengthens me."

Immune Support

Baby, it's cold outside! It's that time of year...your immune sytem is taking a hit every which way you turn. Don't wait until you are sick to start loading up on Vitamin C, antioxidants, Zinc, and other immune boosting good stuff! You can give your immune system the support it needs in your daily diet so that if you DO get sick, your symptoms will be milder and your recovery time shorter.

I thought I would put together a list here of things that I have learned over time are great for the immune system. However, this list is NOT all-inclusive and I have learned that balance and variety is key in helping your body function at it's very best!

Foods:
Red Bell Pepper (who knew, but it's very high in Vit C)
Citrus Fruits (grapefruit, oranges, lemons etc)
Broccoli
Spinach (and other dark leafy greens)
Sweet Potatoes (high in Vit A which is great for your mucous membranes)
Papaya
Kiwi
Green Tea/Black Tea
Goji Berries
Wild Blueberries
Strawberries
Dark Chocolate (can I get an amen?)
Cranberries
Elderberries
Artichoke
Kidney Beans
Amonds
Pecans
Sunflower Seeds
Garlic
Ginger
Turmeric
Clove
Cinnamon
Oregano

Again, this list is not all-inclusive but it is a good reference point. Give your body it's best chance at staying healthy this winter by arming yourself with the best nutrition that you possibly can!

May God Bless!
Ashley

Are you full of hot air?

Yes, high-fiber foods are good for you. But, oh my, can they cause uncomfortable gas and bloating! Early on in our healthy-living journey, incorporating high fiber foods often left us feeling pretty "torn up" as I like to call it. The intestinal distress we experienced could be felt, heard, and smelt in all corners of our home. As my husband and I continued on in our healthy-living journey, our bodies began to gradually adjust to the increase of fiber. But, then a few months ago, we adopted a plant-based, whole food diet, otherwise known as a vegan diet. After being on this diet for about a week, I realized that I was going to have to do some research on how to eat such a high fiber diet without the intense intestinal distress that we were experiencing. 

My guess is that it is common knowledge to most that fiber-rich foods are very good for you. They are nutrient dense and also help our bowels to operate in a regular manner. But, my next best guess is that most Americans don't eat enough fiber. And for those of you who are attempting to amp up your diet in the new year by adding in more fiber are probably going to wind up wanting to back off on the fiber once you begin to experience the discomfort that inevitably will follow. But, don't give up on a high fiber diet just yet! There is hope.

I have found varying opinions and articles posted online about the reasons and solutions for the unpleasant symptoms that we were experiencing. The research that I have done and my own experience with a fiber rich diet have left me with the following conclusion: due to the general lack of fiber in the average person's diet, the bacteria colony in the gut is not equipped to handle the increase in fiber. But, as you increase the fiber in your diet, the bacteria colony in your gut will eventually adapt and change but this may take several weeks for some people. So, in the meantime, here are some things to ease the gas and bloating that really helped us. 

1. Eat smaller meals. This helps alleviate some of the bloating and feelings of "fullness." The first couple of weeks of our plant-based diet, I was unable to eat more than a few bites of food before feeling like I was too full.
2. Drink plenty of water. This helps your bowels to keep things moving which will greatly ease some of the distress.
3. Take a daily probiotic. This GREATLY helped us; in fact, I experienced relief within the first two days of taking it! Once your body has adapted to your increase in fiber, you may even be able to stop taking the probiotic after a month or so.
4. When cooking beans - soak them in water overnight, then drain off the water and rinse them well before cooking. This helps to get rid of some of the starch which is what causes all that gassiness in the first place.
5. Avoid drinking coffee, alcohol, and some teas as they can act as stimulants to your intestines and can exacerbate your feelings of discomfort.
6. Try incorporating more problematic fibers such as beans and raw veggies (broccoli, cauliflower, cabbage etc) slowly and gradually. Your body will more than likely adapt but may take a few weeks. 

Give your body plenty of time to adapt and don't give up! Your body will thank you later for those nutrient-packed foods! I also read somewhere once that granny smith apples are great for your gut bacteria - food for thought! 

May God Bless!

Ashley