What Are You Avoiding?

 

What Are You Avoiding?

We all have that one thing (or few things) that we have been avoiding doing. For some of us it might be tackling losing weight, forgiving someone, cleaning out our basement, or starting a work-out routine. The whole out of sight, out of mind mantra is very convenient in this area in our lives. "I will get to that one day" we think. I don't know what struck me hard when 2014 hit but something did. It might have been that last year I became a mom, hit thirty, or that my step-mom passed away from cancer. Whatever it was that hit me I caught fire that every little thing I have been avoiding in my life needed taken care of...NOW. I don't want any regrets and I don't want to fall short of being the best that I can be. For that reason I am hitting things hard. My hope is that if I try to do a bunch of things then hopefully I will at least accomplish a few of them. This weekend I tackled something incredibly embarassing. In fact the only reason that I am even publicly sharing this is because I know that someone out there can relate to having a similar issue.

My husband has told me our entire marriage that I have issues when it comes to buying gift bags, wrapping paper, and tissue paper for gifts. "We have a whole box of all of that stuff downstairs-why do you need to buy any more?" Well, let me tell you my answer for that. 1. I like buying gift bags. To me-it is just as fun buying the perfect gift bag as it is buying the gift. I usually try to find a gift bag that matches the theme of the party, the person's personality, or the gift itself. In my eyes the gift bag is part of the present.   2. The big box in the basement full of gift wrap is very intimidating. It is so big and full of stuff that I don't even know where to begin. If I buy a gift bag at the store while I am buying the present I can avoid eye contact with that huge box of craziness and pretend it doesn't exist. Crazy, right? Well-this is my one big thing I have been avoiding for a long time. Until now.

So what changed? Well, my husband and I are doing a Financial Peace class where we have to focus on every dollar and how we are spending it. Therefore, I can no longer purchase gift bags without feeling guilty or feeling like I am hurting the greater cause. Last night I did what we all need to do- I faced the thing I was avoiding head on. I stared that ginormous box of gift wrap in the face and it was terrifying! I began pulling stuff out of the box and sorting it into piles. As I began sorting I realized how absolutely ridiculous it was that I had been purchasing gift wrap. I had enough gift bags, boxes, and wrapping paper to start my own Hallmark store!!! I found myself feeling ashamed, anxious, giddy, embarrassed and freed as I cleaned out this box and sorted. I then created labels for each storage tub so that I could now easily find the category of gift wrap I would be looking for. Now, instead of looking for that perfect bag at the store-I will look through the tubs in my basement.

Looking back I bet not a single family member or friend of mine can tell me what I wrapped their present in. In fact, I bet they can't tell me what gift I even got them for that matter! So, why was I so consumed with this gift wrap obsession? Why was I wasting money that we shouldn't be spending?  Because it was easier! Just like it is easier to eat whatever we want and continue doing what is comfortable...even if it isn't right. Well, those days are over. If you are reading this and you will be receiving a gift from me expect it to come in a really tacky wrapping paper. I have vowed to not buy any more gift wrap until what I have is all gone.

I don't share this just so you are amused by my obession with gift wrap (although you probably already are!) I share this because as I mentioned before we all have that one thing that we have been avoiding. We have that one thing sitting in our basement that we are avoiding eye contact with. The hardest part is getting started. Once you get started it is so much easier. I hope that this encourages you to face that one thing you are avoiding head on. I promise if you do you will be better because of it. You will feel a sense of accomplishment, release, and freedom that you haven't felt before. Best wishes!

Megan

Natural Ways to Ease Anxiety

 

 Anxiety really stinks. The worse part if when you have it and people try to talk you into getting on prescription medicine. I am not against prescription medicine. I am however if you haven't already tried natural remedies first. A lot of people on medicine for anxiety claim that the medicine either doesn't help, adds additional symptoms, makes them feel emotionless or like a "zombie". When I heard these things I did not want to try prescription meds. However, I do know people who have had great success with them. I am offering some natural remedies that I have found that have worked for me. I believe that anytime we can heal our bodies naturally that is best. Here are my top eight natural things to try.

Natural Ways to Ease Anxiety:

1. Eliminate or minimize the things that are stressing you out (even if it is temporary)-When my anxiety was at it's worse I had to take a semester off from grad school as well as take a couple vacation days from work. Your anxiety will not get better if you continue to take on too much. Practice saying "no" and allow yourself time to relax and do fun things!

2. Try sipping Tea instead of Coffee- Caffeine can make you more anxious. Instead of drinking caffeinated beverages try drinking Passionflower, Ashwagondha, Eleutherococus, or Hawthorne tea. Also try to eliminate sugar and processed foods. Your diet can have a huge affect on your mood.

3. Exercise-Working out can be as effective as taking an anti-depressant. When you work out it releases feel good brain chemicals which alters your mood in a positive way.

4. Quit watching the news-The news typically focuses on negative things. If you are already feeling nervous, watching the news can make everything seem that much more stressful. If there is a major event going on someone WILL let you know. Turn the news off and only watch positive stuff if at all possible. Avoid reading news articles as well.

5. Meet with a Nutritonist or Chiropractor- They can offer alternative supplements to prescription medicine. Sometimes we have tired adrenal glands, low testosterone, or other hormonal imbalances in our bodies that are causing our anxiety to flair up. Nutrionists and Chiropractors can administer different types of tests to determine what areas we are lacking in order to help get our bodies back on track.

6. Talk Therapy-Sometimes just talking through your problems or the things that are stressing you out can be helpful. Find a counselor who specializes in Congitive Behavior Therapy. This type of therapy can eliminate our negative thought patterns and teach us new ways to view our problems and anxiety.

7. Pray-Not sure if you are a believer or not but if you are-PRAY! Prayer has a way to bring a peace over us and God is the ultimate healer. Just remember that he heals in HIS time not ours.

8. Find a support group-You know the old saying "Misery loves company".  Sometimes just talking to someone else who experiences anxiety symptoms (or has in the past) can be helpful. You won't feel so isolated or "weird". Talking to someone else who has anxiety can be a huge life saver!

The Power of Preparation-Fitness & Nutrition tips to put you ahead of the game

The Power of Preparation

If you are like our family once Monday hits we hit the ground running. My husband and I both work full-time and he also teaches two nights a week while we both teach a fit class one night a week. We have a one year old who is super active so it never stops. We have a small window of "free" time from around 9-10pm every night-that's it! So, time is very precious to us! I hate staying in my drill sargeant state all of the time but it truly is a necessity to keep everything in order during the week. Here are some things we do a head of time to help during the week:

1.  Cook on Sundays to get you through the week (or most of the week). I do not enjoy cooking. The last thing I want to do is work all day and then come home and cook-yuck! However, if I don't have meals planned or made we end up eating a bunch of junk which is no good either. So, for example, last night I made a big pot of homeade soup (chili is a good example). I also cooked some peppers, beef, black beans, rice and onions for fajitas. I spent about an hour Sunday night cooking both meals in a big batch. What we will do is on Monday-Wednesday is rotate for lunch and dinner eating the soup and fajitas. All we have to do is warm them up! That covers three days of meals. On Thursday I may cook something simple (like throw turkey burgers on the grill). Then on Friday when we are pooped from the week we might order pizza (or make one at home).

2. Lay out clothes/pack the night before-We pick out what clothes we are going to wear the night before, we pack our food for work, and get Mayda's bag packed and ready for grandmas. If we are planning on working out the next morning we either wear the work-out clothes to bed or lay them close to the bed. This will save 10-15 minutes every morning (and make your morning better!)

3. Bring snacks to work (or wherever you are going for the day)-anyone who has ever worked with me can vouch that I always either have a snack drawer or a bunch of snacks in my purse. If you don't pack or bring healthy snacks then you are more likely to make a trip to the vending machines, run to get fast food, or dig into the brownies your co-worker brought in.  Here are some healthy snacks ideas-mixed nuts, protein/shakeology shake, piece of fruit, apple slices with peanut butter. Remember-it is important to eat every three hours. I am pretty sure that people at work think I eat all the time!

4. Schedule your workouts ahead of time-If you put on your calendar when you are going to work out or make plans to meet a friend to workout then you are more likely to stick with it. Treat your workout time just like any other important appointment. If someone invites you out to dinner on Wednesday night but you were going to workout say, "that is my scheduled workout night. Would you want to work out with me? If not I can look at a different day!"

Another thing-some families are actually more busy on the weekends. Instead of saving a bunch of "to do's" for Saturday or Sunday it is helpful to get a little done throughout the week. For example, instead of making Saturday an all day cleaning day pick one small thing to do each week day. Monday can be clean the bathrooms, Tuesday-dusting, Wednesday-paying bills, Thursday-laundry. It helps to break it down over a week so that it doesn't ruin or overload your weekend.

We all know that life happens and that we have to be flexible. However, the more prepared we can be the more likely we are to make better choices. There truly is power in preparation!

 

Chocolate Shakeology Lava Cake in a Coffee Mug Recipe

Chocolate Shakeology Lava Cake

Ok, here is a super easy and simple recipe for Chocolate Shakeology Lava Cake in a Coffee Mug, in the microwave, in just over a minutes time.

Ingredients:

1 Egg

1 Banana

1 Scoop of Chocolate Shakeology (Vegan or Regular)

Procedure:

Step 1: Blend all 3 ingredients in a Blender, Magic Bullet, Nutri Bullet, Ninja....(whatever you have)  You don't have to blend for very long, maybe 20-30 seconds.  Just enough so that the banana is crunched up.

Step 2: Scoop out the blended mixture and put into a coffee mug.  (You don't want to fill the mug all the way to the top, leave some room and make sure the mug you choose is big enough to allow for some expanding when you cook)

Step 3: Microwave for 1 minute 11 seconds (just hit the 1 button 3 times)

Voila!  A delicious healthy snack that will definitely stave off your chocolate cravings. (It Tastes A Lot better than it looks in this picture, trust me)

 

*BONUS TIP

Step 4: Add a scoop of Crunchy Peanut Butter after you remove it from the microwave.

 

If you are interested in trying Shakeology please contact me for a free sample.

We ALL make excuses...what IS your excuse?

So, most of us have probably recently seen the picture of the mom who is super fit with kiddos with the title "What is your excuse?" I have heard a lot of arguments for why this picture was (and wasn't) offensive....I get it. I can see both sides so this isn't a post on that picture. This post is all about excuses. I write this because we (meaning me too!) all have excuses. I personally believe that the picture was to get us thinking. Get us thinking about what we can look like or conquer without excuses. At the end of the day it really is our excuses (and mindset) that holds us back from accomplishing our goals and dreams right?? Here are some common excuses I hear and have personally had myself and why I feel like they can be overcome. I don't say this to offend I say to so that we can all be conquerers together!!

1. I want to get out of Debt  but I don't have any extra money to

I have learned through Dani Johnson the idea that each of us have FAT in our spending that we can use to pay off our debt. It is different for everyone. The FAT we were able to locate was Cable Television, going to WHITS ice cream too much, and buying people expensive gifts. We estimated the amount of money we were spending on these things and realized we had an extra $100 a month we could take to pay off our debt. We are now doing this utilizing the snowball effect. To learn more about this check out Dani Johnson's  War on Debt  program.

2. I want to lose weight but I have bad genetics, no time to work out, no money to eat healthy, no time to workout. This is probably the largest area where people make excuses. It is easy to point fingers at someone and say "Oh they just have better genes". Did you know that you can actually reverse your genetics by taking supplements and working with a nutritionist to do so? There are so many programs out there like T25 that only take 25 minutes a day.

3. I want to read more or complete ____activity but there aren't enough hours in the day. We are all given the same amount of hours in a day. You might want to look at what you do each day to determine if there are things you can cut out or ways you can multi-task. For example, maybe you want to read your bible and work out more. Can you get the bible on cd and listen to it while you work out? Can you cut out how many hours you watch TV or log onto facebook. Take a good look at how you spend your time an prioritize what is most important.

4. I want to spend more time with family & friends but I am too busy. Take a few minutes and send a family member or friend a quick facebook message or text letting them know you are thinking about them. Pick one day a month to hang out and catch up. Take advantage of modern technology and do facetime or Skype and have a more personalized phone call. Find ways to do every day tasks together. Invite them over for a workout or volunteer to watch eat others kids. Invite family into your normal chaos to create time together.

Take some time to think about your goals. Now, think about what excuses have been holding you back from accomplishing your goals. Instead of just focusing on your New Years goal or resolutions think about how you will combat these excuses and MAKE IT HAPPEN!

 

It feels perfect...not being perfect

There is a lot of bondage and self criticism that comes with working out and eating healthy-I know because I have been there. You can become obsessed and feel bad when you fall off the "being good" wagon. If you are like me I often live in extremes. I am an all in or all out kind of person. That is why I always struggled in these areas. I felt like if I ever cheated on my "diet" or missed a workout I was a failure, a bad person.  Ridiculous right? But I am afraid someone, a lot of someones out there deal with this too. That is why I have felt so much freedom the last few years in two things; 1. Following the 80/20 rule and 2. Changing my mindset on why I workout/Eat Healthy. I think this is why a lot of people quit a diet or workout plan-they are just too unrealistic and they cause too much pressure. It doesn't have to be all or nothing though and here is why-

The 80/20 Rule:

 I try to be "good" 80% of the time. This means eating clean and working out 3-5 days a week 80% of the time. I then cheat on my eating clean and miss working out about 20% of the time. I am sure someone out there won't struggle with this. Someone out there may be able to eat healthy and work out all of the time, no problem. But, I don't think that is the reality for most of us. If you go into it knowing you are going to miss a workout day and have that dessert once in a while then you don't look at it as "failing" you look at it as a way of life.  However, you still have to work at this. If you work in an office it can be really common to have temptations everywhere. One co-worker has a dish of candy on their desk, another brings in doughnuts for breakfast to share, and oh wait now it's your other co-workers birthday and there is cake for everyone! If you are sticking to the 80/20 rule you have to make decisions. So, if you already ate the doughnuts for breakfast then you might have to pass on the cake. Otherwise, you aren't being good 80% of the time. Another example-if you skipped working out on Thursday then come Friday you have to push through that laziness/lack of motivation and get your workout on! There is no way around it-people who want to look good and be healthy HAVE to work at it. But, you have to allow yourself to be human-for me that is following the 80/20 rule. It allows me to still enjoy things and have an off day but stick with it most of the time!I don't like the term diet. Eating healthy shouldn't be a quick fix-it should be a lifestyle change. If you make it a lifestyle change and allow cheat times you will have more success with it-same with exercise.

Changing My Mindset:

The first time I really remember thinking about what I ate/working out was in high school. That is when I realized I couldn't eat everything I wanted and I had a tiny cheerleading outfit I had to fit into. I think this is a pretty typical time to think about this. Looking around me everyone had poor eating habits and bad self esteem-that was normal! At that time I worked out for SURVIVAL-it was not fun. Over the past few years my mindset on nutrition/fitness really changed. I finally started publicly admitting that I liked working out (I love the endorphines flowing, the way it helped my anxiety, the stronger it made my body). I also started looking at food differently. I didn't like junk because I realized what it was and the way it made me feel. I no longer wanted to not eat junk because of the fear of it making me fat-I wanted to avoid junk because I didn't like what it did to my body! My thoughts focused from working out and eating well as a pressure that others put on me to working out and eating well because it truly improved MY well being. Working out and eating well made me feel better and in turn makes me a better person in general.

My hope and prayer for anyone reading this is that you can find this freedom that I have found. Bondage to food and exercise can be super depressing. I hope that you find a love for working out and eating healthy because it makes you feel better not because it is one more thing to do and stress about. I hope that you feel perfect...not being perfect!

Love,

Megan

Autumn Calabrese 21 Day Fix-Who is Autumn Calabrese?

Autumn Calabrese 21 Day Fix

 

Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.

Autumn holds personal training certificates from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA). Her supportive, motivating style has made her a highly sought-after expert among celebrities and the fitness industry.

Building on a foundation of good food choices and exercise habits, Autumn empowers her clients to reach their goals in a healthy, sustainable way. In addition to her celebrity clientele, Autumn is the fitness specialist for ModernMom.com. Her workouts have been featured in C magazine, LA Parent, The Palisadian-Post, and Daily Candy, and on TV shows like Home & Family. With a passionate, entrepreneurial spirit, Autumn is the perfect addition to the Beachbody family of trainers.

 

What is 21 Day Fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

 



 

Want to be the first to know when 21 Day Fix is available?

Sign up for a free account here.  And send me a message letting me know that you are interested in the 21 Day Fix. The expected release date will be sometime in February.  Demand for this revolutionary system is expected to be sky-high, so sign up now!

 

 

 

Sweet Potato Chocolate Chip Cookies

Sweet Potato Chocolate Chip Cookies

1 1/4 cups roasted, cooled, mashed sweet potatoes (from 1 large or 2 small)
1/2 cup (1 stick) butter
2 eggs
1/2 cup brown sugar
1/2 cup maple syrup
1 teaspoon vanilla
1 1/3 cups wheat flour
1 cup oats
1/2 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon cinnamon
1 1/2 cups chocolate chips

In a large mixing bowl, beat the sweet potatoes and butter together until smooth. Add the eggs and beat again. Stir in the brown sugar, maple syrup and vanilla.


In another bowl, stir together the oat flour, almond flour, baking soda, baking powder and kosher salt. Add this dry mix to the wet mix and gently stir together. Add the chocolate chips and stir just until mixed.

Preheat the oven 375 degrees. Drop large rounded scoops of dough onto the pan.  Bake for 12-15 minutes, until puffed and lightly brown. Let cool for 10 minutes.

 



 

Please Share

I have struggled with a lot of common issues that others have. Some of these struggles include-depression, anxiety, and fatigue. I am always reading and looking up natural remedies for things because I am not a fan of prescription medicine (unless it's a last resort). In my research I kept coming back to Maca Root. I couldn't believe all of the excellent reviews I read on the plant. What is maca root? It is a relative of the radish. It is found in Central Peru in the Andes Mountains.  Here is just a handful of things that the Maca Root can help with:

Maca Root Benefits

1. Chronic Fatigue (increases engergy!)

2. Increase Fertility

3. Memory Improvement

4. Performance (Athletic & Sexual)

5. Increase Sexual Desire and assist with Erectile Dysfunction

6. Help with pre and menopausal symtoms such as hot flashes and night sweats

7. Lower Anxiety and Depression Symptoms

Wow! That seems like a lot of great stuff this Maca Root can help with. Maca Root comes in a vitamin/pill form as well as in a powder form that you can mix with food. As I got reading about Maca Root I realized that it sounded very familiar to me. I pulled my bag of Shakeology and realized that it was one of the main ingredients!! Here, I have been already taking this amazing Super Food!! So, if you would like to try this Maca Root let me know how it works for you. If you want to already have it included in a great meal replacement health shake message me about how you can purchase Shakeology.

Body Image and Children

I am a perfectionist, I have always been hard on myself and my body is no exception. It is natural for me to think I should be leaner, have more muscle, be faster. On one hand this is great motivation for me and on the other hand I have to be careful to not take it too far. The truth? I actually like my body and I know that I am too hard on myself. But the other day as I saw my daughter watching me I realized that she didn't know that...

Mayda and I have good morning routine. She sits in her pack and play drinking her bottle and looking at books while also watching me put on makeup, do my hair, and get ready for work. The other day I was having a typical girly "fat day" and lifted up my shirt to look at my belly in the mirror and said, "ughh" as I pinched my belly in disgust. To me, it was just an insecure girl moment but I realized that Mayda was watching me. It hit me at that moment that I was absolutely sending her wrong messages.  In my head I knew I was just being dramatic and moody about my belly but to her I was declaring-"this is not okay! I am disgusted with my body!" when in fact that isn't REALLY what I thought. I made a vow that moment to really watch what I say and do in front of Mayda about my body. Up until then I had filtered what we have on the TV, what she eats, and I do not curse in front of her but it had never crossed my mind to watch what I say about my body. Oops!  Here are my tips for mothers to help our daughters (and even sons!) with their self-esteem/body image:

1. Avoid Negative self-talk in front of our children-Even if we are having a "fat day" or aren't feeling our best we should keep that in our head and not declare it out loud. When we express negative feelings about ourselves out loud we teach them that it is okay to have negative self-talk.

2. Keep certain Magazine & TV shows out of the house-A lot of famous people on TV get paid to look good and a lot of girls in magazines are air brushed and touched up. If you have these things around the house it teaches our children that is is what average or real people look like and that is far from the truth.

3. Focus on health rather than vanity-Teach your children the importance of eating healthy foods and working out because it is good for you, not just because it makes you looks good. There are a lot of skinny people out there who are out of shape and unhealthy. There are else overweight people who have malnutrition.

4. Make Nutrition and working out fun-teach your children different ways to cook healthy options and alternatives to junk or processed food. Make fitness fun not a chore. Play flashlight tag as a family, have your children try yoga with you, cook together.

5. Promote Positive self-talk-make it a habit to tell your children that you love them and praise them for little things and comment on how good they look on normal days. Don't save praise for big occasions or sporting events. If your teenage daughter is upset about a pimple say, "Everyone gets pimples, it is normal! Your hair looks fantastic today!"

It will not come easy to change the way we talk or act in front of our children but it is worth the effort. I encourage you to join me on this new journey!

Almost Vegan Cheesy Potatoes Recipe

I am not much of a cook. However, I do have a few staple foods that I get the most compliments on and one of them is my cheesy potatoes. Unfortunately my potatoes are not vegetarian or vegan friendly (they include lots of dairy, processed food and cream of chicken soup). So, I went on a quest for a vegan friendly recipe and I fell a little short. I am sharing my vegetarian friendly recipe and my idea of how to make it vegan (I need to try option number two still myself!) Someone out there might have a better idea (if so I would love to hear) but until this I hope you enjoy this recipe!



Vegetarian/Almost Vegan Cheesy Potatoes Recipe

Ingredients:

2 packages of Alexia's Frozen organic hash browns

One bag of "Go Veggie" shredded cheese (you may want to use two bags depending on how cheesy you want them)

1 can "Amy's" Organic Cream of Mushroom soup (the soup contains cream/milk which prevents it from being vegan-however, there are vegan recipes out there if you want to make your own version of mushroom soup without dairy)

1 package Toffuti Sour cream

two cups corn flakes (you can use crackers instead)

a stick of butter (again-prevents it from being vegan but there are butter substitutes out there to use)

Directions:

Pre-heat oven to 375 degrees, I layer the ingredients twice in a pan (put hashbrowns down, spread half of the sour cream and mushroom soup on top and then sprinkle with cheese, repeat)

Melt butter and in a large cup I put the corn flakes and melted butter and use a fork to crush and mix them up-the then spread on the top layer

Bake at 375 for about 40 minutes (may be done a little sooner or longer-you will be able to tell when it is bubbly and warm-just keep your eye on the cornflakes so they don't burn!)

One thing I do want to note-a lot of the ingredients that are dairy substitutes contain processed soy (soy protein, soy milk, soy isolate) which isn't a great alternative but if you can't have dairy it isn't too bad of a replacement-I don't think the normal recipe for cheesy potatoes or this recipe are exactly "healthy" :)

I would love to hear your ideas in the comments section on how to modify this recipe in order to make it vegan.

VEGAN BANANA OATMEAL PEANUT BUTTER COOKIES

 

These things are great.  They are from Rip Esselstyn's new book "My Beef with Meat"  My wife and I have been slowly trying to eat more of a plant based/vegan diet.  We watched Rip's documentary "The Engine 2 Kitchen Rescue" on Amazon Streaming, and he totally convinced us that we need to eat more of a plant based diet. So,we found this recipe on his website and made them today. They were super easy to make and I devoured them very fast because they were delicious.

 

Here is the Recipe.

 

Ingredients

3 ripe bananas, mashed
1 tablespoon vanilla
¾ cup natural chunky peanut butter
3 tablespoons maple syrup
2 cups old fashioned oats
½ cup whole wheat flour
1 teaspoon baking powder
¼ teaspoon salt (optional)
½ cup non-dairy chocolate chips or raisins

*to make gluten free eliminate whole wheat flour

Directions

Preheat oven to 350 degrees

Prepare a cookie sheet with parchment paper

Mix bananas, vanilla, peanut butter and maple syrup into a creamy consistency in a large bowl

In another bowl, combine oats, flour, baking powder and salt

Add the dry ingredients to the wet ingredients and stir until they are well combined -the batter should be slightly sticky

Fold in the chocolate chips or raisins

Place rounded, heaping tablespoon-sized balls of the batter onto an ungreased baking sheet

Bake for 15-18 minutes

 

-Here is what one of ours turned out like-



They are Fantastic while they are still warm but really good after they have cooled off a little bit too.

The Original Recipe link can be found here.

Staying Fit While Traveling

Staying Fit While Traveling

by: Mike Manning



Staying fit and eating healthy not only help you live longer, but they also make you feel great today and give you better performance in all areas of life. Those who value their fitness know how important regular exercise is to feeling their best. On vacation, exercise can present special challenges. Fortunately, it's becoming easier at many hotels and airports. Below is a deeper look at staying fit while you travel.
Staying Fit at Home Compared to on the Road
At home, an exercise routine is often simple to sustain as long as health and schedules allow. During trips, however, exercising can require planning and creativity to stay on track. Not all hotels have gyms or the right equipment, and not all areas surrounding hotels are ideal for running or walking. The surrounding city may contain a gym, but it might not be close enough to visit if time is short. Although these issues require fitness enthusiasts to work for their exercise, places are increasingly accommodating travelers who want to exercise while they're away from home.
Numerous Advances Being Developed
Hotels and airports are making big changes in their support of fitness-minded guests. Many hotels have had basic gyms for decades, but some are going further today with fitness classes and special room designs that cater to people who favor yoga or cardio exercise. San Francisco International Airport gives travelers the option of doing yoga in a special zen room, and Minneapolis-St. Paul International Airport has created several walking paths for travelers who want to hoof it before catching a flight.
Ensuring Exercise Options During Future Trips
It's best to research hotels and travel areas before departing to be able to count on staying fit during a trip. Doing some research before booking a hotel is not only important for price, but also for your overall experience. On a trip to Las Vegas I did plenty of research on the Internet before book the hotel I stayed at. I searched review sites, social travel apps, and listings for the best hotels in Las Vegas for my particular interests and personality. The reviews and social icons helped me choose because I saw what hotels other people that are similar to me liked. Hotels also usually have information about running trails in the area. Online inspection of street-level views can also give insight into whether areas are friendly to walking or jogging. In cases of ongoing travel to numerous cities, the best deal may be to get a regular membership at a nationwide gym chain.
Eating Healthy on Trips
Although many hotels offer a good variety of healthy vittles, it's often best to research areas beforehand to locate delivery services and eat-in restaurants with preferred options. If an extended-stay hotel is a choice, groceries can be purchased in town and cooked in the hotel room as desired. Otherwise, there are plenty of simple meals that can be prepared with or without a microwave, which is included in most hotel rooms. Local groceries and health food stores also have plenty of portable, nutritious options.
Fitness can be more difficult to maintain during travel, but it can also be an exciting challenge that revitalizes a fitness regimen. Ultimately, there are plenty of ways to simplify exercise while taking a trip. If you plan ahead and stay open to new possibilities you encounter on the way, you can take your exercise program on the road without a problem.

 

 Author Bio: My name is Michael and I am a Fitness and healthy living enthusiast who tries to see the best in all situations. I love to hike, run, weight lift, travel, camp, cook, and be outside. Traveling the world and seeing nature's beauty is my hobby and staying healthy through that is essential to me. Any questions please email me at mikemnning@gmail.com

Chia Seed Breakfast Bowl

This is a good recipe to use to make a Chia Seed Breakfast Bowl. I found the original recipe here and modified it to my own liking. Obviously mine didn't turn out as pretty, but it still tasted pretty darn good.


Yield: 2 servings
Ingredients:
Chia mixture
4 tbsp chia seeds
1 – 1.25 cups almond milk (it’s great made with Homemade Almond Milk)
2 small bananas, chopped small
1/2 tsp pure vanilla extract
two pinches of cinnamon

Toppings:
Couple pinches of cinnamon
Raw Organic Honey

1. Mash bananas in a medium-sized bowl. Stir in chia seeds. Whisk in the almond milk, vanilla, and cinnamon until combined. Place in fridge overnight to thicken.

3. In the morning, place your desired amount of chia pudding into a bowl. (Note: at this point, you can blend your chia pudding if a smooth texture is desired, but I don’t bother). You can add more almond milk if you want to thin it out in the morning. Or, if it’s too thin, add more chia seeds to thicken it up. Add a pinch of cinnamon and drizzle Raw Organic Honey on top to serve.

Bananas as natural remedies

Bananas contain three natural sugars -sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER: 200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES: Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!

The Importance of Fruits and Vegetables during Cancer Treatment

Author bio: Kaitlyn Teabo is a writer for The Mesothelioma Center. She combines her interests in writing, cancer research and emerging scientific technology to educate the mesothelioma community about asbestos and its related diseases.

If you have been diagnosed with cancer, one of the most important things to include in your treatment regimen is good nutrition. Whether you are undergoing surgery, chemotherapy, radiation therapy or other cancer treatments, making fruits and vegetables a regular part of your diet can have a significant impact on the success of your treatment.

Many fruits and vegetables contain a number of cancer-fighting compounds that may improve your response to treatment and help you fight off cancer. Incorporating plant-based foods into your diet may also help you manage treatment-related side effects.

Fruits and Vegetables to Eat during Cancer Treatment

Plant-based foods, such as fruits are vegetables, play an important role in the treatment process. Here are some that may help in your fight against cancer:

 

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  Apples are a good source of fiber, which can help treat constipation, a possible side effect of cancer treatment. They are also a great source of vitamin C — which can help protect against cancers of the esophagus — and phytochemicals that show antioxidant and anti-inflammatory properties that may be directly toxic to cancer cells.

  
  


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  Berries such as blueberries, strawberries and raspberries are also a great source for vitamin C and fiber. All berries contain the phytochemical ellagic acid, which may help fight against cancers of the skin, lung, bladder, esophagus and breast by reducing the reproduction rate of cancer cells.

  
  


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  Broccoli is rich in vitamins and minerals that may be helpful during treatment. It is a good source of vitamin C, but also a great source of folate, potassium, fiber, magnesium and beta-carotene.

  
  


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  Cherries are a good source of vitamin A, vitamin C and fiber. They may also help relieve pain, a major side effect of cancer treatment.

  
  


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  Corn is a vegetable relatively high in carbohydrates, which may help increase your energy during treatment.

  
  


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  Garlic, when crushed, diced or minced, release the anti-cancer agent, allicin, which can block the formation of cancer-causing substances. Garlic may also slow tumor growth.

  
  


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  Grapes, especially their skins, are rich in resveratrol, a phytochemical that demonstrates antioxidant and anti-inflammatory properties and may inhibit the growth of cancer cells.

  
  


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  Tomatoes contain lycopene, a phytochemical that may help fight against prostate, breast and lung cancers.

  
  

Nutritional needs vary from person to person and depend on many factors including the type and stage of cancer and how your body reacts to certain types of treatment. An oncology nutritionist can help you determine the best nutritional plan that is right for your individual needs. Eating fruits and vegetables during treatment is just one of many ways to improve your health during cancer treatment. 

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