Tag Archives: health and fitness

The Best of the Ultimate Reset

I am on Day 21(of 21) of the Ultimate Reset!  Do you know what that means???  After tonight, I’m DONE!!!

I can’t WAIT to share my results with you!!  (Stay tuned)

ULTIMATE-RESET

I did have to do some things differently since I’m currently breastfeeding, though.  The first week I was following the plan exactly as prescribed but my milk supply started to suffer and we can’t have that!  I did have to add a few more snacks than what the meal plan allows and I had to add in some extra protein.

However, with that being said, I found some recipes that I REALLY liked and will continue to make!!  And because they were so yummy, I wanted to share them with you!!

Yes, the Ultimate Reset takes a good amount of planning, meal prepping and mental effort BUT I will say that all of the recipes in the meal plan guide are VERY simple to make!

Each recipe below can be a main meal or a side dish.  (During the Ultimate Reset these are the main meal).  Each recipe serves 1 so adjust accordingly!

Microgreen Salad

microgreen salad
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 tomato, chopped
1/4 cup chopped jicama
1 Tbsp fresh chopped cilantro (optional)

Add 1/4 cup to a 1/3 cup Toasted Pumpkin Seeds to the salad.

Add 2 Tbsp of dressing of your choice.  (During the Ultimate Reset I made my own from the dressing choices in the meal plan guide)

Combine everything together in a large bowl and toss gently to blend!  ENJOY!

*This salad is GREAT for lunch!

*Meal Prep Tip:  Quadruple this recipe, chop everything up, divide it evenly into meal prep containers and eat it throughout the week!

Kabocha Squash with Garlic-Tahini Sauce

Kabocha

  1.  Kabocha squash, seeds removed
  2. 2 Tbsp. sesame tahini
  3. 1 Tsp. miso paste
  4. 1/4 Tsp. finely chopped garlic
  5. 1 Tsp. extra virgin olive oil
  6. Preheat oven to 400 degrees.
  7. Place squash on baking sheet lined with foil.   Bake for 30 minutes or until tender.
  8. Mix together tahini, miso, garlic, and oil
  9. Cut the squash into fourths, pour the sauce on top and ENJOY!

*1/4 of the squash is 1 serving.  This is very filling (surprisingly) because of the Tahini sauce

Pinto Beans and Rice

pinto

1 cup cooked brown rice
1/2 cup canned pinto beans (with liquid)
1 teaspoon smoked paprika
1/8 tsp. cumin
1/4 tsp coriander
1 tsp. extra virgin olive oil
1 tsp. Bragg liquid aminos
Himalayan salt to taste

Directions:
Heat beans gently in saucepan over medium high heat until simmering.  Drain and return to pan.   Add oil, spices, aminos, and salt.  Stir well.  Gently fold cooked rice into beans.

*This would make a great side for tacos, enchiladas, or other Mexican dishes

*I ate a 1/2 serving of this with a Microgreen Salad and that is by far, one of my FAVORITE meals on the reset!

Roasted Root Medley

roasted

1/4 medium yam, washed, peeled & cut into 1 inch chunks

1/2 large carrot, washed & cut into 1 inch chunks

1/2 large beet, washed & cut into 1 inch chunks

1/4 yellow onion, peeled & cut into large wedges

2 tsp. extra virgin olive oil

Himalayan salt (to taste)

Directions

Preheat oven to 400 degrees. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to preventing burning.

*This is a great side for steak or chicken!

I hope you enjoy these recipes as much as I did!  Share this blog with others, make the recipes, share the food with others and leave comments because I love to hear from you!

 

 

 

Go Take a Walk

Did you know….Walking is good for the body, mind AND soul?  If you’ve been following my blog for any length of time than you’ll know that this is something that is HUGELY important to me!!!  TOTAL health and wellness includes a healthy mind, body and soul!!!

walk as if

I LOVE walking – I have a lot of fond memories growing up of going on walks with my family.  When I think about those walks, a little happiness bubbles in my tummy.  I remember the way the sun felt on my skin, the pavement felt beneath my feet and the enjoyment I got from being with my parents, and often, my sister.

There was a certain route we usually took and we called it the 3 mile loop.  I can’t remember what we talked about but I can remember how it felt to be out there, to look at the trees blowing in the breeze and to watch the ducks paddle across the lake.  Even now, when I think about it, a sense of calm and peace washes over me.

I still get that feeling when I go for walks today.  I love taking my kids for walks.  If our destination is within walking distance, you better believe we are pounding the pavement instead of hopping in the car.  Being in the sunshine, getting the blood pumping and burning a few extra calories?  YES PLEASE!!!

me walking

There is something about the breeze on my face and the fresh air in my lungs that boosts my spirits…and…apparently…I’m not the only one that feels this way.  There are MANY benefits to walking for exercise and/or enjoyment…here are 12 of them:

  1. Reduces stress.
  2. Releases endorphins or the “happy chemicals”.  I often recommend to my clients who are suffering from depression to get out and go for a walk!
  3. Boosts self-esteem!!!!  Did you know that exercising improves your perception of yourself and how attractive you are?
  4. Gives you a chance to enjoy the outdoors – exercising outdoors can actually boost self-esteem more
  5. Prevents cognitive decline (aka helps prevent memory loss)
  6. Alleviates anxiety
  7. Increases brain power – cardiovascular exercise produces new brain cells
  8. Boosts memory and your ability to learn new things!
  9. Helps combat addiction because exercises releases dopamine – the reward chemical in the brain
  10. Helps you sleep better
  11. Increases overall energy and productivity at work
  12. Boosts creativity (I know I get a lot of GREAT – if I do say so myself – ideas while walking)

So…grab a buddy…and get out there!!!!  Walk, run, bike, DO SOMETHING…just make sure you GET UP AND MOVE!!

I want to hear from you!!!!  Tell me what kind of exercise you like to do and what benefits you have found from exercising!!!  Share this post with others and inspire them to workout with you!!!

Broken is Beautiful

Have you heard of the Japanese art of ‘kintsukuroi’?

japanese pottery

I just heard about it today at work and thought it was absolutely perfect and beautiful…It means to glue a piece of broken pottery back together with gold lacquer…to restore something that was once broken and make it even more beautiful than it was before.

Do you know what this reminds me of? LIFE!

No matter who you are, no matter what you do, no matter where you live, no matter what you have…we all have hardships we must face. To be alive is to know pain. To be alive is to know struggle. To be alive is to know shame and vulnerability and sadness.

BUT – we can either continue to hurt and fall deeper into this chasm of pain and despair OR we can turn it into something beautiful and amazing and meaningful!

These scars, whether they are visible or not, whether they are on the outside or on the inside, can show our strength, our determination and our courage. We can wear these imperfections as a badge of honor, as proof of not only what we’ve been through but what we’ve overcome.

No, we won’t look the same ever again and we won’t feel the same ever again BUT we will be more beautiful than ever before because this is what’s REAL. This is LIFE.

I have imperfections (gasp).  I have hang ups (double gasp).

I have been through some HARD stuff in my life (just like you).

jap writing

I have been through break ups where it literally felt like someone had ripped my heart right out of my chest, threw it on the side of the road and ran a 18-wheeler right over it.  I seriously thought I was going to die.

But low and behold…I survived.  And I was stronger because of it.  Not only did I get stronger, but I ended up being grateful for those break ups.  Looking back, if I had ended up with any of those guys I would have already been divorced by now.

I’m grateful for these relationships, for these learning experiences because they eventually led me to my husband.

I’ve dealt with addiction in my nuclear family.  I watched my family fall apart, piece by piece, until there was nothing left but some dust on the floor.  I watched my parents get divorced after 41 years of marriage.   And even though I was 25 when they got divorced, it still hurt like hell.   BUT  I survived.

I have dealt with low self-esteem my ENTIRE life.  I have hated myself, wished I was someone else, wished I had been born in someone else’s body and wished I would just die.

BUT now, after years and years (literally) of working on myself, my issues and my hang ups, I can truly say I am loving who I am today.  I am finally at peace.  I am finally content.

I am the person I am today because of all the people who have walked in and out of my life, or walked in and stayed.  I am who I am today because of the experiences I’ve had, because of what I’ve endured, what I have chosen to do, because of what I have learned, what I have worked hard for and because who I have chosen to be.

me outside

Even though these things I’ve been through were excruciating at their worst and hard at their best, I can honestly say I wouldn’t change a thing.  Because the cracks that these experiences have left behind…I have filled them up with gold…and they are beautiful.

 

You know I love to hear from you!  Make comments, share your opinions and share this blog on all of your personal social media pages!

 

 

Weekly Recipe Round (12) Up

 

The theme this week is – things you can wrap in lettuce! Any of these recipes would be great for lunch OR dinner – talk about versatI firstility AND deliciousness AND healthy food! You’re welcome!!

When I first heard about wrapping burgers, tuna, etc. in lettuce wraps, I thought – no thank you!  I like carbs!  I like tortillas and bread and hamburger buns!   But, I gave it a try over 3 years ago because my husband was doing the paleo thing and I’ve never looked back!

So, if you feel the same way I did, all I can say is – don’t knock it til you try it!  And here are some great recipes to get you started!

Clean-Eating Korean Beef

korean beef

Adapted from: http://www.the-girl-who-ate-everything.com/2013/04/cheater-korean-beef.html

Ingredients

◦1 pound lean ground beef or turkey meat

◦ 1/4 cup coconut sugar

◦ 1/4 cup Tamari or Coconut Aminos (substitute for soy sauce)

◦ 1 Tablespoon sesame oil

◦ 3 cloves garlic, minced

◦ 1/2 teaspoon fresh ginger, minced

◦ 1/2 – 1 teaspoon crushed red pepper (depending on how spicy you like it)

◦ salt and pepper

◦ 1 bunch green onions, sliced

Instructions

1.Heat a large skillet over medium heat. Brown the ground beef in the sesame oil. Add the garlic towards the end of browning and cook for a couple of minutes. Drain the fat.

2.Add the coconut sugar, Tamari or Coconut Aminos, ginger, salt and pepper and red pepper. Simmer for a few minutes to blend the flavors.

  1. Eat and Enjoy!

Tip: Serve over quinoa and top with green onions. Serve it with a side of steam green beans or sugar snap peas.

Another Tip: If you like your meals paleo style – serve this with a side of veggies and wrap the beef in lettuce leaves instead of serving over rice.

Rainbow Thai Chicken Salad

rainbow salad

Source: http://www.gimmesomeoven.com/rainbow-thai-chicken-salad-recipe/

Thai Chicken Salad Ingredients:

  • 3 cups shredded cooked chicken (I used Rotisserie Chicken)
  • 2 cups shredded purple cabbage
  • 1 cup shredded green cabbage
  • 1 avocado, diced
  • 1 mango, peeled, pitted and diced
  • 1 (large) carrot, julienned or shredded
  • 1 red pepper, cored and julienned (or diced)
  • 1 cup roughly chopped fresh cilantro leaves
  • 1/2 cup chopped green onions
  • 1/4 cup chopped cashews or peanuts

Peanut Dressing Ingredients:

  • 1/2 cup natural peanut butter
  • 2-3 tablespoons hot water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari)
  • 2 tablespoons honey
  • 1/4 teaspoon sesame oil
  • juice of 1 lime
  • pinch of red pepper flakes

Directions:

To Make The Salad:

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine. Serve immediately.

To Make The Dressing:

Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

Tip: This can obviously be a salad OR you can take that delicious salad mixture and wrap it in large lettuce leaves, drizzle the dressing in there and enjoy it! Either way, it’s really good!

Side Note: I LOVE this salad because not only does it meet the requirements for clean-eating, paleo and whole 30, but my kids love all of the goodies in it too!

Chicken Gyro Lettuce Wraps

gyro lettuce waps

Source: http://www.cookingforkeeps.com/2016/02/23/chicken-gyro-lettuce-wraps/

Ingredients:

1 lb ground chicken or turkey meat

1 1/2 cup Cucumber

1/4 tsp Dill, fresh

1 Garlic clove

1 Garlic clove, small

1 Onion, small

1 tsp Oregano

1 tbsp Rosemary, dried

1 Tomatoes

2 tsp Lemon juice

1/4 tsp Salt

2 tsp Olive oil

8 oz Greek yogurt, plain non-fat

Directions:

1.Preheat oven to 400 degrees. Line a baking sheet with parchment paper.

2.In a bowl, use your hands to combine ground chicken, dried rosemary, oregano, garlic, grated and diced onion, and olive oil. Use a small ice cream scoop to form mixture into heaping tablespoon meatballs. Line up on baking sheet. Bake until golden brown and cooked through, about 15 minutes.

3.While the meatballs cook make the tzatziki sauce by combining all ingredients in a small bowl. Set aside.

4.To assemble, put a small amount of sauce on the bottom of each lettuce, top with two to three meatballs and finish with more sauce. Garnish with chopped tomatoes.

  1. Eat and Enjoy!

Tip: Serve with a side Greek salad!

Chicken Tortilla Lettuce Wraps

chicken tortilla lettuce wraps

Source: http://www.averiecooks.com/2015/10/chicken-tortilla-lettuce-wraps.html

Ingredients:

  • 2 tablespoons olive oil
  • 1 pound boneless skinless chicken breasts, cut into small pieces
  • 3 tablespoons taco seasoning (I make my own)
  • 1 head butter lettuce
  • 1 medium tomato, diced small (I used Roma, vine-ripened or cherry tomatoes may be substituted)
  • 1/2 cup red bell pepper, diced small
  • 1/2 cup corn, fresh or frozen (leave this out if you follow Paleo or Whole 30)
  • 1 cup shredded cheese (I use a Mexican blend with Monterey Jack and cheddar)
  • 1/4 cup fresh cilantro leaves, finely minced
  • 1/2 cup seasoned tortilla chips, crushed (leave these out for a healthier meal!!)
  • 1/2 cup canned black beans, drained and rinsed (leave these out if you follow Paleo or Whole 30)
  • 1 medium Hass avocado, peeled and diced or make into guacamole, optional
  • salsa, optional for garnshing
  • sour cream, optional for garnishing

Directions:

1.To a large skillet, add the olive oil, chicken, and cook over medium-high heat for about 4 minutes, flipping and stirring intermittently so all sides cook evenly. After the chicken has cooked through, evenly sprinkle with taco seasoning and stir to evenly coat. Cooking time will vary based on thickness of chicken breasts and sizes of pieces. Allow chicken to rest in pan off the heat while you prep the remaining ingredients.

2.Peel off the leaves of the butter lettuce from the core and stack them on a plate.

3.Place 2 leaves of butter lettuce on a separate plate (I like to double up the leaves so the wraps are sturdier) and add about 3 tablespoons chicken, 1 tablespoon tomatoes, 1 tablespoon bell peppers, 1 tablespoon corn, 2 tablespoons cheese, a pinch of cilantro, and sprinkle with tortilla chips to taste.

4.Optional- add black beans, avocado or guacamole, salsa, or sour cream for garnishing. Fold up and serve immediately

Tip: Serve with a side of guacamole and homemade sweet potato chips!

Do you like these recipes?

You do???

GREAT! Than please share with others on your personal social media page!!