Pumpkin Pie Overnight Oats

GUYZZZZ…

Life has been caaarrrrazzyyy…

In a good way perhaps, but still caaaarrazzzyyy…lol….

I’ve had a slightly rough start to this semester so far, but I’m hanging in there. Definitely have had a lot on my plate (both literally AND figuratively 😉 ) , but I am super excited about moving forward next year to achieve my bachelor’s degree in health and exercise science as well as continue getting more certifications for fitness and nutrition coaching/training. Not meaning to sound cliche at all, but it’s just gonna happen anyway; when you pursue your passion, all the stress and hard work in the process, no matter the number of tears, rants, screams, grunts, paper throwing, wall banging, threatening-to-throw-the-computer-out-the-window-but-doesn’t-because-you’ll-have-to-spend-money-on-a-new-one emotional breakdowns it takes, it’s always worth it…it truly is…

Okay…anywayyyy…

It’s well-known that one of the most prominent excuses for not eating healthy is being “too busy”. This is understandable, but really, many times, in fact most of the time, healthy eating can actually be very easy and simple. It all comes down to is several key strategies that include keeping a variety of frozen and fresh produce, lean proteins, and whole grain products available at all times in your fridge and pantry, meal prepping, and, sometimes, multitasking (ex. when I am typing up an essay or studying A&P while my chicken and veggies are roasting in the oven for an hour 😉 ).

It may not be easy at first, but after some practice and learning how to incorporate these strategies into your own personal schedule, you’ll get into the groove. Just a heads up I will probably set aside another entire future post regarding time management in regards to making adequate time for eating/cooking healthy and fitness, so I will not break it down further here today 🙂

My point is though, because I’ve been so, ya know, BUSY, and having easy, simple, delicious, nutritious, and comforting healthy meals up my sleeve has been a crucial component to being able to sustain my healthy eating habits throughout the crazy school year. One such recipe is this amazing pumpkin pie overnight oats (yesssss, pumpkin pie…have I grabbed your attention yet?) that I have been eating on repeat for the last two weeks, especially on those early mornings before my 8 am A&P class, when opening the fridge to a delicious ready-to-eat-just-add-toppings kinda breakfast waiting for me is really just what I need to get me going. Plus, it’s fall, so, that means pumpkin EVERYTHING…well, almost…..

The idea here is to create oats that TASTE and SMELL like pumpkin pie, but without all the nasty, refined, and processed ingredients you’d find in a typical, store-bought pumpkin pie.

The best news of all is these overnight oats only require a handful of ingredients, perhaps even less than the number of ingredients in an actual pumpkin pie…YAYYY 🙂

Here they are:

1/2 cup uncooked rolled oats
1/4 – 1/2 cup canned pure pumpkin puree
1/2 cup unsweetened or original almond milk
A pinch of pumpkin pie spice (I recommend adding as much as you need until you’re happy with the flavor without overdoing it)
natural sweetener of choice (I used one packet of Truvia sweetener)
Toppings (you really do have freedom here with the toppings, although I found that a sprinkle of pumpkin seeds and some Greek yogurt was the perfect finishing touch)

Serves 1

And really, that’s it…..

You’ve now got yourself a breakfast that makes even the darkest, coldest, dullest, downcast mornings all that much easier to tolerate. In terms of the nutritional breakdown, this breakfast, with toppings sums up to deliver a total of about 378 calories, 50 grams of carbs, 22 grams of protein, and 9 grams of fat.

One of the many things to love about overnight oats is in addition to being so super simple to throw together and super satisfying and healthy, they can last in the fridge for days so you can double it, triple it (or quadruple it maybe 😀 ) ahead of time and enjoy it throughout the week. Bet you didn’t realize breakfast meal prep could be that simple, but *NEWSFLASH* many times it’s as simple as simple gets 😉

Homemade Chocolate Dessert Hummus

Dessert and hummus in the same sentence? Absolutely… Who doesn’t love a smooth, creamy hummus, chocolate, and dessert? Betcha you’ve never tried all three in one…until now 😉 I’m really excited to share with you all the recipe for my latest favorite healthy dessert obsession known as dessert hummus… Yes, it does exist…and getting aboard the dessert hummus bandwagon has been ONE OF THE BEST THINGS TO HAVE HAPPENED TO ME… okay, slight exaggeration there… but seriously guys, this was so good…

I made it several nights ago, and I had enough to last me about 3 reasonably sized servings (although it was a bit of a struggle to refrain myself from eating it all at once). Here’s the deal y’all… it tastes like eating raw brownie batter, but everything in it is unprocessed, wholesome, annnddd… actually serves up quite a nice fiber and protein punch as well. If that ain’t a good deal, I don’t know what is…

Anyways, in order to whip up yourself some dessert hummus, here’s what you’ll need:

1 1/2 cups black beans, drained and rinsed
About 4 tbsp unsweetened cocoa powder
3-4 tbsp pure maple syrup (I actually used 2 tbsp raw honey since that’s what I happened to have on hand, but feel free to use any natural sweetener of your choice, and you can also adjust the amount of sweetener to your liking).
1/2 tsp vanilla extract
1/4 tsp salt
2 (or more) tbsp water (for consistency)

Once you have all your ingredients laid out, you’ll wanna mix everything in a food processor or blender. I actually used my Nutribullet and it blended everything really well. You’ll find that the thick, smooth texture of the blended beans with the flavor of the cocoa actually pairs surprisingly well together. Once all your ingredients have been blended, it’s time to taste test! Here feel free to adjust your amount of sweetener and add about 2 tbsp of water, or more, until you’ve adjusted the mixture to your desired consistency.

Then, my friends… it’s time to grab a spoon, scoop some of that good stuff out, let go of all your troubles and worries, and enjoy…

Well, I mean, you can’t go wrong here… you can use it as a dip and pair it with some fresh fruit, or you can simply eat it by the spoon… I personally enjoyed spooning out a serving (about 1/2 cup to 1 cup… will power, I know…), and topping it with some fresh berries and unsweetened shredded coconut flakes I had on hand. And let me tell you guys, it was PERFFFECTIONNN.

I love the amount of filling fiber and protein in this dessert as well. Cuz let’s face it… how many of us take a serving of ice cream but then take the tub back outta the freezer afterwards for more? I found this didn’t happen to me after eating the hummus because the fiber and protein from the beans was incredibly satiating…

So there ya go… finally, an actual HEALTHY, NUTRIENT-PACKED DESSERT you can indulge in completely GUILT-FREE. You’re welcome.

Let me know if you guys made this recipe and if so, how it came out and how you enjoyed it! (Perhaps you can test the waters with some of your picky family members or friends without telling them the secret ingredient and see what they think) 😉

Go Where God Leads

As much as I believe it’s so important to take care of our bodies through physical fitness and nutrition and strengthening the muscles in our physical bodies, it is just as important to make sure we regularly “work out” our faith as well! Our faith is like a muscle and needs to be exercised regularly, or else it will not continue to grow and strengthen, and it becomes easier over time to get “off track”, just like the longer we go without choosing to make wise lifestyle choices such as adequate nutrition and exercise, the harder it becomes to get started and to find the desire, the drive, and the motivation to make those changes and get on the right track (though that’s not to say it’s impossible!) This part of my blog I will regularly post encouraging tidbits to strengthen your “faith muscle”, as well as give updates on what’s going on in my life and what the Lord has been speaking to me about and where he leads me. 🙂

For today’s post, I actually wanna talk about learning to trust God and go where He leads you in life. God sometimes leads us in directions we never thought we’d go. The way he thinks and sees things is different than the way we do. Our finite minds only see a small portion of what is to come, but God sees the full picture. Our natural instinct is to wanna go the way that seems to make the most sense based on the here and now, but sometimes (in fact, many times), this is not what ends up, or will end up, benefiting us in the long term. Obviously, all of us, no matter our age or phase of life, need to make sure we understand this, but I feel especially us of the younger generations need to make sure our relationship with the Lord is solid, because things only get more and more daunting as we get older.

Any of you reading who may currently be in college or have gone through college, know how taxing and how confusing this time can be. It’s hard as it is having so many responsibilities in the here and now and working so hard, yet at the same time, we’re also supposed to think ahead about our future… which honestly is almost never cut and dried… at least not in the early stages of the process. And everyone is different, as far as what they want to do (or think they want to do), their supposed plan of action to make that happen, their background, and their current family and financial situation. For me, I never really LOVED school, even though I was a fairly good student, and was pretty much the best in my class (welllll, okay, I don’t know if it’s fair to say that because I was homeschooled…soooo…) Anyways, the last 2 or 3 years of high school were tough because that obviously was the time when I had to seriously start thinking about college. I had taken music lessons in piano and violin since I was seven years old and was rather good at it, and I also always enjoyed messing around and trying to write my own music, so my family and I figured that maybe I should major in and continue to study music in college. Honestly, at that time I didn’t really want to go to college, and I didn’t have the drive to go after it; the thought of sitting down for hours researching colleges and filling out applications made me roll my eyes.. But I knew if I was going to study music, I’d need to go to college and get a degree. Being the particularly insecure teenager that I was, I wasn’t too excited at the thought of going away to college, away from home, and everything and everyone I knew… And I for sure wasn’t ready to completely “wing it” at adulting. Whereas it seemed most other students my age couldn’t wait to move out and be on their own in college, the thought was almost too overwhelming for me at the time.

This ended up resulting in a decision being made that I would go to a community college and transfer to a university after I completed my two years at community college. It also seemed like a better option financially. I wasn’t all too proud of my decision because it seemed everyone else was going away and attending all these big, prestigious schools… but I was in the beginning stages of learning to trust where God was taking me, and to be confident that I was making a decision that was best for me, whether or not someone else was doing it.

Fast forward to the middle of my second year at community college (March 2019)… I was a humanities major, with a pretty good GPA, and only had one more semester left before I could transfer to a 4 year college and continue my studies in music. It was in November 2017 that I had just began my health/fitness journey. During this year and a half, my interest in fitness and nutrition was slowly being cultivated. At the same time this was going on, I was in a conflict regarding what direction I was going to go with my music. Although I still was interested in it, when I thought about things realistically and decided to be honest with myself (which I hadn’t really done before), I realized that music had become something I did more for relaxation or for my personal enjoyment at home, rather than something I was wildly passionate about. Because of this, I realize now that I was also not competitive enough for pursuing a career entirely in the music industry. I realized through some research that obtaining a career in music, especially the way I was, would most likely be too far out of reach. Although I had many heated discussions with my parents about me doing “something on the side” with music, these never amounted to anything except loads of confusion and frustration as I didn’t know what else I was really good at and could make a career out of.

I had reached a tipping point and understood that I had no other option but to ask the Lord for wisdom and guidance. I acknowledged that I could not figure this out on my own, and I desperately needed clarity and direction. So I spent more quiet time with the Lord, just praying and seeking Him.

Meanwhile, by this time I had established a regular exercise and healthy eating plan and was enjoying my new lifestyle. One morning last month, my mom came to me and told me something that made a light bulb go off… she basically told me, after being on the phone with one of her friends and having a conversation about the predicament I was in, they both thought that maybe I should consider switching gears and going the health and fitness route, considering how into it I’d become. I suddenly realized I actually hadn’t given that much thought. I had only considered my exercise routine and nutrition to be kinda like a hobby or just another interest of mine, but didn’t think of it in terms of being serious about it or going to college for it.

My mom and I both realized in the following days that the idea had given me an extra pep in my step. I had this renewed excitement and spark that I hadn’t had before. I was fully aware though that switching majors would be a big step, so before making a definite decision, I thought on it more and prayed A LOT. This went on for a period of a few days before I decided I would go through with the change. And the funny thing was I had total peace about the decision and didn’t have any doubts. I knew this must be the Lord giving me that “okay” to take that step.

Within the next few weeks, I met with counselors at my school to guide me through the process of switching over to being a Health Science major and getting my classes for the next two semesters sorted out. As of right now, I am officially a Health Science major, and currently undergoing the first of several certification courses I will be taking to become a National Council on Strength and Fitness certified personal trainer, and either later this year or next year I plan on getting a certification in health coaching and sports nutrition. Because of some extra classes I have to take, I now have two more semesters at community college before I can transfer to a university (which is another thing I need to now trust the Lord for guidance and direction with). But I am super excited about this new career path and where the Lord will take me with it. I’m excited to learn more for my own health and fitness knowledge and goals, but, more importantly, that I will be able to help others in their own health and fitness journeys so they can change their lifestyles around for good.

I know this was a bit of a lengthy post, but I wanted to share this because I want to encourage you all that God has a specific plan and path for every one of us, and sometimes it just takes a little time before we start to see it come together, or before it starts to make sense. Just a few years ago I never imagined I would be pursuing a career in health and fitness, but God is leading me in that direction, and I have so much more peace now that I know I’m listening to God’s voice in regards to my career path. God sees the bigger picture. We must surrender to the fact that we do not know exactly where we will end up or what we’ll be doing a year from now…2 years…5 years…10…20….30… only the Lord knows. And although to some people it seems scary to not know everything the future holds, I believe there is nothing to be scared of because, if you really know who God is, you’ll know that whatever he’s got planned for you has got to be good. So, moral of the story? Do not be afraid. Trust in Him. Seek after Him.

GO WHERE GOD LEADS.

Healthy Flourless Banana Oat Breakfast Cookies

Two words probably caught your attention in the title… breakfast, and cookies… Yeah, I can read minds you know, it’s my super power…

Okay okay whether or not that’s actually true (I’ll leave you to decide) 😉 , I bet you didn’t know it’s possible to eat cookies for breakfast, and HEALTHY COOKIES at that… but indeed, dreams do come true and today I bring to you one of my favorite healthy flourless breakfast cookie recipes that uses just two base ingredients; oats and bananas (woot woot for healthy complex carbohydrates). Yep, that’s it… a mixture of mashed overripe bananas and rolled oats presents itself as a wonderful low-calorie, naturally (but not overly) sweet candidate for a healthy “cookie dough”, and overripe bananas are best because their natural sweetness, in all it’s glory, is what truly gives these cookies their own personality (so those bananas with the brown spots all over them laying around on your dining room or kitchen counter can be put to good use and nothing wasted). Honestly, if you love banana bread, these cookies are perfect because they literally taste like a banana bread oatmeal cookie. Anyways, that’s enough rambling. Here’s pretty much all you’ll need for these babies:

1 1/2 cups rolled oats
2 medium (preferably slightly overripe) bananas
Any other mix-ins of your choice (You can throw in some mini chocolate chips, or if you wanna be even healthier, I love throwing in some walnuts and raisins or dried cranberries because bananas and walnuts are sooo good together…. but feel free to add whatever you like since this is a base recipe)

First, preheat oven to 350 degrees Fahrenheit. You’ll then, with the back of a fork, mash the bananas well in a large mixing bowl and mix in the oats afterwards. Mix until consistency resembles that of a thick cookie batter 🙂

Next, go ahead and sprinkle in your choice of mix-ins! As aforementioned, my fav “style” for this cookie is throwing in a handful or two of broken up walnuts along with some dried cranberries or raisins, but there’s no right or wrong, wide or narrow path, so do as your heart desires regarding mix-ins.

Finally, it’s time to get your hands dirty! Scoop roughly one heaping tablespoon of the dough into your hands and roll and shape into a cookie. Do this until you have about 12 cookies (give or take, depending on size). Place them on a cookie sheet and bake for about 12-15 minutes, or until light golden brown (at this point your kitchen should smell amazing).

And thennn, yayyy they’re done! Just look at these beauties…

Of course you can scoff them all up in one sitting, or you can be smart and save them to enjoy throughout your busy week , especially during those trying times when you need a quick and ready-to-eat snack or breakfast (or sometimes even post-workout). These cookies do not have to be refrigerated by the way, but once their done and after letting them cool for a bit, I usually transfer them to the refrigerator so they’ll set and hold together nicely (plus since for the most part I meal-prep these cookies ahead of time for the week, doing this seems to help them stay fresher). I should also mention that these cookies are technically gluten-free especially since they are flourless, but just make sure you use pure gluten-free oats.

So yeah… today you learned something new… that you CAN eat cookies for breakfast AND be healthy at the same time, which proves that healthy eating doesn’t have to be boring or tasteless (unless you choose to make it that way)! Hooray for clean eating 😀 Plus, you now know what to do so those overripe bananas you may have lying around will not go to waste 😉 Hope you guys enjoy this recipe and until next time:

STAY FIT. STAY FAITHFUL. STAY FEARLESS. ❤

My Best Tips For Winding Down At Night

Hey friends! I know it’s been a little while since I’ve posted… Things have been absolutely nuts here with school and a slew of other young adult responsibilities, but I am by no means using that as an excuse… I’ve just been struggling to set aside a huge chunk of time most days to write, that’s all. Butttt, I have been planning future posts and there’ll definitely be lots of good stuff coming your way so don’t ya’ll worry ’bout a thing… I ain’t ever gonna abandon y’all 😉 Becuz, that’s just not me… plus y’all deserve better than that hehe.

Sooo…let’s cut to the chase. I’ve really been wanting to make a post mentioning several of my favorite go-to’s that I’ve incorporated into my nighttime routine to help me fall asleep easier. For some reason I tend to have a difficult time falling asleep. It never made sense to me the way some people can fall asleep so fast… and how they can fall asleep anywhere at like any time. For me, the majority of the problem is that even if physically my body is tired, my brain doesn’t let me fall asleep. Instead, it wanders…all over the place… I’m pretty certain that a large percentage of that is “just me”, cuz… well no better time to think about life than when you’re lying in bed in a dark, quiet room by yourself, right? It depends. I’ve learned how valuable sleep is, especially with my busy, active lifestyle, and between all the mental and physical demands I place on my body now. And sleep is also an essential tool for recovery from your workouts, as sufficient sleep, in addition to rest days, is what helps your muscles to grow (in size, and in strength), as well as improving your performance.

That being said, I’ve had to take a very strategic approach to what my (general) nighttime routine is like and making sure not to overstimulate myself before bed. After just taking initiative to try different things myself, as well as a little research, I’ve been able to pinpoint several of the best things I’ve incorporated into my nighttime routine that have greatly increased my ability to relax and ultimately to fall asleep more easily. Today I’ve compiled my top four go-to’s and I’m excited to share them with you!

PUT DOWN THE PHONE…

Okay…well, this is half a command, and half simply a good-natured suggestion… I know how difficult it can be to refrain yourself from spending extended amounts of time on your phone during the evening and before bed, especially because some (or maybe most) of us consider activities such as browsing and scrolling through social media or watching YouTube videos ways that we wind down at night, or perhaps for some of us, we’re sooo busy during the day that the evening hours are a great way for us to connect with our friends or catch up on/read/reply to texts, emails, and other message platforms. I totally get this, and honestly, I should wear the cone of shame because I have definitely exhibited symptoms of addicted-to-my-phone-before-bed syndrome. But seriously, excessive use of your phone, especially for the types of activities I mentioned above, as well as the light from your phone screen, stimulate and “excite” your brain, causing you to feel less tired and more aroused, which, obviously, in turn makes it extremely difficult to fall asleep. I’ve heard from a variety of sources “out there” that we should avoid all use of phones (or any similar electronic device) as much as 1-3 hours before bed. This is probably the ideal amount of “phoneless” time, but, if you seriously don’t think you could go that long without your phone before bed if your life depended on it, shutting your phone down for the night even at least 30 minutes or so before you go to bed will still make a significant difference.

DO SOMETHING THAT RELAXES YOU AND THAT YOU ENJOY

If there’s one thing I’ve learned, it’s that the evening hours are the perfect time of day to engage and indulge in a relaxing activity that you enjoy. For me, these types of activities include reading, drawing, listening to music, watching a good TV show or movie (preferably something light-hearted and comical), and finally, stretching. Yes, stretching is a wonderful way to calm both your body and your brain before bed and help prepare you for sleep! If you don’t already incorporate stretching into your nighttime routine, it may be a great idea to add it in… aside from its natural calming effects and the way it helps sooth soreness from workouts, it helps get your blood flowing and helps you loosen up a bit which in turn allows you to relax much more easily. One of my favorite ways to stretch before bed is to dim the lights in the room, if possible, as this really sets the atmosphere right, and exposing yourself to darkness will help you feel more sleepyyyy.

Of course though, you can choose to set aside some time in the evening for any type of activity that you yourself find relaxing and enjoyable 😀

MAKE A TO-DO LIST FOR TOMORROW

Most nights, especially during my busier periods when I’m juggling school assignments, work-related tasks, any extracurricular activities, or even meal planning or planning my workout for the following day, I like to jot down a to-do list for the following day. Doing this is a way I stay organized and honestly, for me, staying organized and working systematically really helps me keep track of everything I need to get done and how and when I need to get it done, which helps reduce the stress and anxiety that comes with having a lot of responsibilities. Ultimately, this helps me fall asleep more easily because I am more inclined to think to myself or believe that I will get it all done because I know I have A PLAN. It also relieves a lot of stress when I wake up in the morning because my day is already planned out, so all I have to do is refer to my list I made the night before and I am freed from the hassle of figuring out what needs to be done that day. Sooo nice…

THINK POSITIVELY

As I am writing this last one, I am speaking to myself just as much as I am speaking to all of you. As I mentioned earlier, my biggest weakness in terms of preventing myself from being able to relax and fall asleep faster is thinking mostly on negative or stressful aspects of my life, and sometimes it makes sense why I think about certain things, while at other times they are definitely things that are not worth losing sleep over, but for some reason I have a strong tendency to fall into this same rut. My dad would always tell me to do what he called the “file cabinet”; imagine every thought being placed in a folder and stored away in a file cabinet, not to be opened again until the next day. I’m not gonna bash this idea at all because it has definitely been helpful at times (thanks Dad). However, another way I combat negative and stressful thoughts before bed, which I have found to be much more powerful, is by replacing the negative or stressful thoughts with positive ones. I reflect on how blessed I am; how I have a loving family, a handful of true blue close friends by my side through thick and thin, how I have a roof over my head, food to eat, how I am strong and healthy and am able to move my body and take care of it that way, how I have my own comfortable bed in my own room to sleep in every night, and I reflect on how God loves me and has granted me with the blessings of possessing these things. I also think (and speak) positive things about myself; that I am loved, I am worth it, I am strong, I am beautiful, I am smart, and I am successful and prosperous in everything I set my mind (and body) to because I have an amazing God in charge of my life. 🙂

Every single one of these things I’ve been incorporating into my nighttime routine more and more consistently and they’ve had profound impacts on my ability to relax and to prepare myself for the best night of sleep ever. I coax (fancyyy words) you all to try adding at least one of these into your before-bed routine and see for yourselves how even making those little changes will make all the difference in setting the tone for your night!

Why Should You Workout?

Hey my fearlessly fit friends! Today I am here to tell you why you should work out! Well, that’s putting it bluntly… of course, everyone individually has a choice whether or not they will make fitness a priority. Buuutttt, one huge purpose of my blog is to encourage everyone to do so, according to their individual needs, goals, limitations, lifestyle, and fitness level of course! And one way I will do that is by telling you some of the renowned benefits of exercise, many of which I have experienced myself! As I have fallen in love with fitness, I’ve realized there are honestly soooo many wonderful benefits of working out and getting your body moving. So without further ado, let’s get to the nitty gritty here…

REDUCES HEALTH RISKS

Yes, I’m sure you know that exercise is healthy for you, but did you know that it can actually lower your risk of certain diseases? Yes, that’s right! Exercise helps protect your body by fortifying your immune system and strengthening your heart. This can help reduce the risks of diseases such as heart disease, certain cancers including breast cancer, diabetes, and a lower risk of developing high blood pressure. Some scientists credit this to the supposed fact that bacteria is flushed out of the body, while others credit it to a supposed reduction in stress-released hormones that might increase the risk of illness. Whaddaya know.

BURN FAT/LOSE WEIGHT

When you consume calories, you consume energy. Weight gain happens when you take in more calories than your body needs and your body stores this as body fat. However, when you exercise, your body uses up that stored energy during your workout, helping you burn fat, which is why incorporating exercise into your lifestyle is very valuable when you are trying to lose weight. Although it is possible to lose weight simply by reducing your daily intake of calories and switching to a cleaner, balanced diet so the majority of your calories come from good sources, exercise has the ability to greatly increase the efficiency of your weight loss as well as speeding up your metabolism. Of course, healthy weight loss happens when you are able to maintain a healthy calorie deficit through a variety of regular physical activity and a balanced diet.

BUILD MUSCLE/GET TONED/CHANGE BODY COMPOSITION

This, along with weight loss, are most likely the two most sought-after benefits of exercise. Hand in hand with losing fat, exercise also has amazing abilities to improve muscle tone through strengthening your muscles, and with a strategic routine of strength training and cardio along with a healthy consumption of macronutrients (carbs, protein, and fats), exercise allows you to achieve a stronger, leaner frame and can really accentuate your body type/shape. I’m sold. Who wouldn’t want that?! 🙂

IMPROVES MOOD AND TEACHES YOU DISCIPLINE

Say yes to endorphins! Exercise has been proven to improve your mood through the release of a group of hormones called endorphins, which can leave you feeling happier after your workout (yayyy). In fact, exercise has been shown to aid chronic depression by increasing serotonin (which helps in the brain’s regulation of mood, sleep, and appetite), as well as reducing immune system chemicals that can worsen depression. Another way exercise can help improve mood is the way it gives you a focused activity to zone in on and when completed and through making and seeing changes and progress, it gives you a sense of accomplishment, and you feel great knowing you’re taking the right steps towards treating your body the way it deserves to be treated!

BOOSTS PRODUCTIVITY

I can prove this one from my own first-hand experience. When I workout, especially earlier in the day or in the morning, it almost always gets me going on this productive train, as I leave my workout feeling strong, refreshed, energized, and accomplished and more than ready to take on the rest of my day’s tasks. And not only do I credit this to how I feel physically after a workout, but even how exercise uplifts me mentally and clears any fog or funk out of my brain is amazing. That’s why some days if I need to, I set aside a longer study break to get my workout done and when returning to my studies afterward, I can actually think so much more clearly and the quality of my work is so much better!

IT GIVES YOU A NEWFOUND CONFIDENCE IN YOURSELF!

Finally, when you workout, you develop a confidence in yourself you probably never had before. This confidence comes from how you can feel more comfortable about your appearance and being more comfortable in your own skin, but also every time you complete a workout and push yourself hard, you prove to yourself just how strong and capable you are, and as you reflect on what you have accomplished, you also get to enjoy a (healthy) sense of pride and confidence that comes with that and knowing you made your health and fitness a priority. This confidence grows as you begin to see and feel the changes in your body and your hard work paying off!

Today is your day to start working out and experience these benefits for yourself! And chances are, you’ll end up like me, realizing how first fitness is an idea…then a goal…which grows into a love…which grows into a passion….which then can blossom into reality! BUT – that’s a big but – it does, and will, take time. Seeing results takes time, so please do not be discouraged if you aren’t maybe physically seeing results right away. Most likely you won’t, but that doesn’t mean change isn’t happening on the inside. In fact, it will start on the inside and work its way out. Fitness requires patience, but don’t be afraid to challenge yourself and be persistent. JUST DO IT. Amelia Earhart had it right when she said: “The most effective way to do it, is to do it.”

Avocado, Egg and Hummus Toast

Hey friends! Today I bring to you a simple recipe that is such a treasure (or at least should be) in the healthy recipe treasury… think you can guess what it is? If avocados and toast came to mind, hooray for you! You’re definitely getting the hang of things…

Yes, the classic avocado toast, that is evergrowing in popularity, as of lately. In fact, avocados themselves seem to have blossomed in popularity in the health world. I must say, avocados are actually amazing. That’s a bold statement for me to make because avocados (along with tomatoes) were originally two food items I could not stand. But, miracles happen and having been eating much cleaner for almost a year now, my palate has changed significantly. In other words, there are many foods I now include in my diet that at one time I despised.

Not trying to brag at all here.

Just want you to realize that it’s totally possible to introduce new and healthier foods into your diet, and honestly, you know you have your hands on a good recipe when you actually enjoy a particular food that normally would repel you. And I’d say, if you aren’t fond of avocados, trying this avocado, egg and hummus toast might be a great place to test the waters a little bit. Even though it’s such a simple dish, it really makes the creaminess of the avocado shine, and somehow, some way, the texture of mashed avocado (pssst…think of guac) and hummus pairs so well with the eggs and some crunchy toast.

And by the way, of course, whether you’re a newly-avocado-lover or have had a long-term budding relationship with them, you’ll love this toast recipe as well! So here’s what you need:

2 slices Udi’s gluten-free bread, or any whole wheat or sprouted grain bread such as Ezekiel bread
1/2 medium avocado
2 eggs
2 tablespoons Sabra hummus
sea salt, pepper, and lime juice to taste
(optional) a handful of sliced grape tomatoes

I like to mash up and flavor my avocado before cooking my eggs to get it out of the way. In a small bowl, mash the avocado with a fork. Then add in the salt, pepper, and a splash of lime juice for flavor. If you’d like you can certainly taste the mixture and add more flavor if needed.

At this point, you can drizzle some avocado (or olive oil) in a small pan/skillet and heat the pan on medium heat. Once the pan is heated well, you can go ahead and throw your eggs on! I want to note that you can cook your eggs however you like for this recipe (in other words, there’s really no right or wrong way here); sunny side up, over easy, over medium, over hard, even poached… whatever floats your boat. I just happen to like my eggs somewhat in the over medium range, with the yoke being just a little softer than cooked all the way through. (Confession: Turns out I have a slight tendency to brown/burn my eggs more than they should be… which kinda sorta happened to me today as well when I had this recipe for lunch… buuuttt, I’m getting better with that. I mean hey, everything’s a work in progress, even learning to cook eggs!)

While your eggs are cooking, go ahead and make your toast (I prefer my toast lightly browned, but like the eggs, there’s no right or wrong way so toast the way you like it…toast is toast). After the eggs and toast are done, I first like to spread about a tablespoon of hummus on each slice (btw, if you have the plain classic hummus on hand, that’s great, just so happens I only had flavored hummus on hand so I used that, but it turned out amazing anyway and added a great hint of extra flavor, so whatever you have, don’t despair!)

Next spread your avocado mixture over top, and finally, proudly and delicately place your eggs atop the mixture for the grand finisher. Well actually, if you wanna be just a tad bit extra, and if you have some grape tomatoes lying around, you can slice up a few and place them on your toast along with a sprinkle of oregano (or maybe a little extra black pepper, if you like things more peppery). The tomatoes are definitely optional, though they do add a lovely pop of color and a more succulent flavor..

Annddd… voila! Feast your eyes on your creation. Or just go ahead and feast your stomach… Whichever you do first, I’m sure there’s probably a 0% chance you won’t enjoy this toast recipe… I mean, there’s nothing not to like about it. Simple, easy, fast, and a delicious option for either breakfast or lunch (or even a light dinner). Plus you get healthy carbs, protein, and fats all in one dish, and I don’t know about you guys, but those types of dishes are my faves.

Hope you guys enjoy this toast recipe and hopefully I also ignited in you an avocado obsession. You’ll thank me later!

The Importance of Eating to Fuel Your Body; Pre- and Post-Workout Snack/Meal Ideas

One of the ways we can develop a healthy relationship with food is to view food as fuel for the body. In fact, food IS fuel, with its primary roles being to provide energy and nutrients to the body. However, we need to make sure we know how to fuel up the right way and with the right foods, especially for those of us who work out on a regular basis. Honestly, this is something I am still learning how to do. I’m still learning not to be afraid of eating because as long as I eat the right foods and stay active, I will not gain weight (at least not in the form of body fat.)

Although it may seem a little contradictory, when you start to exercise more, you actually have to eat more. Of course, exactly how much you need to increase your calorie and macronutrient intake will vary depending on the type of exercise you do, the duration, and the intensity. For example, an intense HIIT (High-Intensity Interval Training) workout will generally expend more energy than walking, pilates, or yoga. For more strength and weight-based workouts, you will likely need to consume a higher ratio of protein to carbs, as opposed to a higher ratio of carbs to protein for more cardio-based workouts. Again though, this is generally speaking and you need to make sure you listen to your body. If you’ve been finding that you tend to poop out more during your workouts and have a harder time pushing through, it may very well be you aren’t eating enough, and/or you are not consuming the right portions of the right kinds of foods. In this case, do not be afraid to up your calorie intake (as long as they come from good sources)! On the other hand, if you are trying to lose weight/build muscle, but noticed you’ve hit a plateau in seeing results from working out, it might be a wise decision to assess your diet and dietary habits and see if there is anything you need to change, especially in regards to the types of food you are consuming, when you consume them, and your portion sizes.

Photo credit to Ella Olsson, https://www.freshnlean.com/do-you-eat-before-or-after-a-workout/

Sometimes it’s difficult to accept this, but unfortunately, exercise is only part of a healthy lifestyle. Exercise and a balanced diet go HAND IN HAND. You can workout hours and hours every single day but if you aren’t fueling your body the right way with the right foods, it will be harder to see results, or at least it will probably take a lot longer than you’d like.

I will say that I am proud of myself for how far I’ve already come in my health/fitness journey so far. I can feel and see that I am a lot stronger than when I first started out (and continuing to get stronger all the time). However, I am also proud to say that I still have a lot to learn and a lot to improve, and I am excited about it. And one of the things I am still learning, as mentioned above, is learning to find the exact balance of macros (carbs, protein, and fats) in my diet in accordance with my body’s needs based on my workouts, and other lifestyle factors. I have experienced the effects of not eating enough to meet the demands placed on my body through the physical stress of exercise (which is something I will delve into in more detail in another future post.) But for now, I just wanted to initially emphasize how important it is to make sure you eat well, and the right portions so you can maintain a healthy calorie deficit, and fuel your body right so it is ready for your workouts and you can be sure to confidently give it your all.

So, it is very important to fuel up before your workouts, and refuel as well as aid in recovery afterwards. You’re probably saying okay sure, I understand that now, but what should I be eating? I can help in that department as well. In the rest of this article I’m going to give you some pre- and post-workout snack/light meal ideas so that before or after your next workout you’re not standing in the middle of the kitchen hesitating!

PRE-WORKOUT

Foods eaten before exercise should generally contain a higher amount of simple carbs, while containing lesser amounts of fats, fiber and added sugars. Pre-workout snacks/meals should have the primary purpose of providing your body with stored energy that is easily accessible for the body to use during exercise, as well as containing foods that are easier to digest. Also, if you can, anything eaten before your workout should be eaten about 30-45 minutes beforehand. Here are some good pre-workout food items/snack ideas you might wanna try:

1 apple or banana + nut butter of choice (preferably natural without added sugars)
Granola bar
1 cup of Greek yogurt or cottage cheese with fruit
1-2 hard-boiled or cooked eggs with wholemeal toast
Oatmeal + fruit + (optional) scoop of protein powder or Greek yogurt for a little added protein boost (try to stick to rolled or steel-cut oats in place of quick oats)

POST-WORKOUT

Your post-workout snack or meal can, and should, be a little more diverse, featuring a well-blended combination of protein and complex carbs. Ideally, your post-workout snack or meal should be eaten about 30-45 minutes after training. Although after every workout you should have a meal containing both complex carbs and protein, the exact ratio of protein and carbs may vary depending on the type of exercise you just completed (this means generally a higher ratio of carbs to protein for cardio-heavy workouts, and a higher protein to carbs ratio for more strength or weight based workouts).

Examples of post-workout foods containing healthy complex carbs:

1 cup cooked quinoa
1 cup cooked brown rice
1 cup cooked whole wheat pasta
1 slice whole wheat or sprouted grain toast
1 sweet potato
Many fresh fruits, especially bananas (can be eaten in whole form or blended into a smoothie)
Raw or steamed veggies such as carrots, bell peppers or celery
1/4 cup hummus
Wholegrain crackers

Examples of post-workout foods containing lean protein:

1-2 eggs
1 cup cooked quinoa (interestingly, quinoa is considered both a complex carbohydrate as well as a complete plant protein)
baked or grilled chicken
grilled salmon
lean beef
plain low-fat Greek yogurt (or cottage cheese)
legumes, such as beans, peas, and lentils (they are naturally low-fat sources of protein)
tuna

I know protein shakes are a popular, easy, and convenient form of getting in extra protein. I think they are a great option, and especially for on the go or when you don’t have time to cook or whip up anything from scratch (or for the times when you’re just lazy). I’m totally for them. And the same goes for protein bars. However, I tried to provide mainly whole food options here, and the great news is that many of the items required are most likely foods you probably already have around your kitchen and can be easily accessible.

CONCLUSION

DO NOT BE AFRAID TO EAT. In order to get the most out of your workouts and truly achieve the results you desire, eating for fuel, and fueling up on the right kinds of foods are going to be super important (if I haven’t stressed that enough already haha). Not fueling right for your workouts (and not eating enough in general) can cause you to be low on energy more often than not, you’ll experience frequent exhaustion, and it can even lead to various other health risks and illnesses. Of course, you shouldn’t just eat healthy before and after your workouts. You want to make sure you maintain a balanced healthy diet all the time, and by doing this, you’ll really start to notice how working out and eating well complement one another. It’s also equally important to make sure you stay hydrated, drinking plenty of water before, during, and after your workout, and throughout the day. I hope today’s post comes in handy for some of you who maybe have been a little lost about what to eat/how to eat/when to eat/ before and after your workouts. And by the way, the foods/snack ideas I’ve listed are just ideas (though some of the best ones)! If any of you have any other favorite pre- or post-workout snack/meal ideas I’d love to know about them so be sure to leave a comment!

Tips For Starting a Workout Routine

Exercise is something many of us know we should do as a way to keep our bodies healthy and in shape, but why do many of us also find it difficult to get started? There can be a number of reasons, and while some may be physical hindrances, a lot of times there are mental hindrances involved as well. In this post I give several tips on how you can get your own workout routine started so it becomes a part of your lifestyle and can be something you stick with in the long-run. The info I share here is from both my personal experience, and stuff I’ve learned from experts along the way in my health/fitness journey.

UNDERSTAND WHERE YOU ARE COMING FROM AND YOUR FITNESS LEVEL

When looking into starting an exercise routine, it can be tempting to jump right into the heavy stuff. Whether your ultimate goal is to lift heavy, run a marathon, or perhaps just lose weight and become stronger, none of these goals can be reached in a single day, as much as we’d like it to. If you’ve had little to no experience with working out or any type of training but would like to start working out, it’s important to assess your fitness level so you can decide what types of workouts, workout duration, and workout intensity you can safely start off with. This way you can start off on the right track with a decreased risk of injury, as well as a less likely chance of burning out too quickly so you can get the most out of your workouts.

THE IMPORTANCE OF MICROGOALS AND BEING PATIENT WITH YOURSELF

As mentioned above, any health or fitness goal you might have is going to take some amount of time to achieve. Sure, they’ll be times when society throws in our faces some sort of “quick fix” like “how to flatten your tummy in less than a week” or some type of insanely restricted fad diet. As much as these things might seem great at first, they typically have the reverse effect and can pose a risk to your health and wellbeing, and additionally they often don’t encourage long-term sustainable healthy habits.

Instead of looking for a “quick fix” or keeping your initial focus on the bigger goal (s) you might have, create microgoals for yourself. Start to make small lifestyle changes gradually, and, with some time and patience, these will lead to your achievement of bigger goals later down the line. For instance, you might start off by telling yourself to aim for 30 mins of some type of moderate physical activity at least 3 days of the week. As times goes on and you start to get stronger, you can work up to increasing the amount of time you workout, the number of days a week, intensity/style, amount of weight you use, etc.

In the end, microgoals allow you to see, and feel, results faster than being fixated on a huge fitness goal that will take a lot longer for results to manifest. The latter situation also typically leads to frustration, confusion, and lack of motivation and drive to keep going.

PLAN AND CREATE A SCHEDULE

In order to start a workout routine, you need to have a plan. The best part about making a plan and creating a schedule for working out is that you have the ability to maneuver around other elements of your personal schedule. If working out early in the morning works best most days in accordance with your long busy days of work, school, etc., then perhaps aim to get up 20-30 minutes earlier in order to have some extra time to fit it in. This might be more difficult to do at first, but the more you do it the easier it will become and your body will get accustomed to waking up and exercising at a certain time. And remember, don’t think that you have to devote an entire hour or more every single day to work out. Not everyone has that much time most days anyway to work out. Thankfully, it’s possible to get in an effective workout in even just 20 minutes, with the right strategy. However, no matter if your usual workout time is 20 or 60 minutes, it’s important to be consistent. You should aim to have a plan that is as consistent as possible in structure because this greatly assists your body in getting used to and adapting to your new workout routine.

When creating a plan and schedule for working out, you also have the liberty to do some experimenting and figure out what you like best and how your body feels with it. For example, I typically work out in the morning, anywhere from soon after I get up, to the late morning hours. I choose to workout in the morning whenever I can primarily because:

a) it gives me a rejuvenating amount of energy, a sense of accomplishment, and helps clear my mind and raise me out of that “funk”, and truly I can’t think of a better way to start my day. And,
b) I love getting my workout out of the way, and I can go about the rest of my daily tasks and activities not having to worry about the need to get it done. I also notice that many times as the day goes on, I get a little more tired and by the late afternoon and evening most days, I just don’t have that same power and stamina as I do in the morning.

FINDING A WORKOUT BUDDY (OR BUDDIES)

If you have a desire to begin working out but lack the motivation to start, finding a workout partner (or perhaps even a group of people) may help increase motivation which furthermore can improve overall performance. This can be anything from grabbing a friend or two and planning workouts together whether it be working out at home or in the gym, to perhaps joining a fitness class with an even larger group of people. The saying “there is strength in numbers” often stands true when it comes to fitness, as many people find working out with other people to help keep their motivation up, as well as induce a healthy amount of competition which can help them push harder and achieve maximum results from their workouts.

Of course, working out with a partner or a group is entirely optional. But it might be worth giving a try, especially if you are in need of a motivational boost. I personally like the privacy of working out in my living room or bedroom alone and the way it helps me zone in and focus on my workout more with fewer distractions, but this is just me. However, even I enjoy occasionally hanging with a friend and crushing a workout together.

MAKE SURE YOU DO SOMETHING THAT YOU ENJOY

Lastly, although one of the most important points to consider, you’ll never be able to become a long-term exerciser if you do not derive any pleasure or enjoyment from your workouts. Instead of dreading the time you set aside to workout, you want to make sure you look forward to it. Yes, there will be times you will have to mentally rise above the discomfort and push yourself forward. However, overall you want to make sure you generally enjoy the type (s) of exercise that you do. And everyone may be different considering what types of workouts or physical activities they enjoy. Running is for some people, while weight training is for others. Still, others may enjoy biking, swimming, or some other sport as their primary form of physical activity instead of just going to the gym all the time. You just want to make sure you find something that YOU like and making sure that you’re doing it because YOU enjoy it, not because someone else is doing it.

Perhaps you’re not sure what you enjoy, or would enjoy. If this is the case, you definitely have options, and just like with creating a schedule, you have the ability to do some experimenting to figure out what suits you best.

Let me know if you guys found these tips helpful and I do encourage you to take every one into consideration if you’re thinking of beginning a workout routine! I also want to know more about you guys, so I put this question out here for you to think about and I’d love to hear your answers!

~ What (if anything) seems to be primarily hindering you from consistently making the time/effort to exercise? ~

Asian Inspired Grilled Chicken, Veggie and Quinoa Stir Fry

I’m so excited to share my first recipe blog post! This one is rather simple, but surprisingly tasty. It’s a great option for a light, easy dinner that gives you a healthful balance of protein from the chicken, complex carbs from quinoa, and an array of vitamins as well as fiber from the veggies. As a plus, you’ll get a pop of Asian flavor. Perhaps some of you reading this post are rather new to the world of healthy eating and aren’t familiar with healthy staples such as quinoa (it can be a little awkward to pronounce, to boot). I’ll give a quick rundown.

Quinoa is actually an edible seed that comes from a plant related to spinach and amaranth botanically (don’t worry, not gonna give a whole science lesson here), but basically it is not a grass like wheat or rice. Instead, it is classified as a “pseudocereal” (yes, I know you didn’t know that was an actual word… I didn’t either until recently.) Basically, pseudocereals are non-grass grains that are used like true cereals, which come from grasses. There has been some debate about whether quinoa is better for you than rice. In the long run, quinoa would be a better choice over white rice, since one cup of quinoa has 40 fewer calories compared to one cup of white rice, as well as fewer grams of carbs, 5 more grams of fiber, and double the protein. Quinoa also has more fiber and protein than brown rice, but brown rice is still a healthier option over white rice.

Now that you know pretty much all you need to know about quinoa, let’s get on with the show here. Truth be told, this recipe resembles a healthier, lighter version of a Chinese take-out with mixed veggies and chicken with fried rice. Many times a lot of Chinese food dishes, even those with protein and veggies, can be drowned in sauces, adding an unnecessary calorie load. In this recipe, we go lighter on the sauce, and use cooked quinoa instead of rice. Another “truth be told” moment here… I honestly “eyeballed” how much veggies and chicken I threw in, so even though I tried my best to figure the closest amounts to what I actually used, you may find you want more or less of one thing or another, so feel free to tweak as you like. Anyway, here is what you’ll need in order to create this dish:

1/2 cup uncooked quinoa
1 cup water (or chicken broth)
grilled chicken breasts (you can either cook the chicken yourself, or use frozen and thawed pre-cooked grilled chicken strips cut into smaller pieces)
1 cup sliced raw carrots
1 – 1 1/2 cups raw or frozen broccoli
1/4 – 1/2 cups chopped celery
1/4 large onion
2 small cloves garlic
low sodium soy sauce (or coconut aminos for a gluten-free option).

Step 1 – Drizzle some avocado oil in the frying pan (I used a medium sized frying pan to saute the veggies and chicken).

Step 2 – CHOPPING. After laying out my ingredients and the pan/utensils I’ll be using, I like to get all my chopping done. First, dice the two cloves of garlic into small pieces and throw it in the frying pan. Next, chop up your onion and celery and throw it in. Finally, slice the carrots and throw them in along with the broccoli.

Step 3 – Begin sauteing the veggies on medium high heat.

Step 4 – In the meantime while the frying pan heats up and the veggies begin to cook, measure out 1/2 cup uncooked quinoa and about 1 cup water or chicken broth and pour it into a separate saucepan. Bring the quinoa to a boil before covering it and simmering it for about 7-10 minutes, or until liquid has been absorbed and quinoa becomes light and fluffy.

Step 5 – Once the veggies are softened, but not yet thoroughly cooked, throw in the grilled chicken. Season the chicken and veggies with salt and pepper (you can also add in some ground ginger if desired). NOTE – If you are using pre-cooked chicken, add the chicken in a little later, as the veggies will take longer to cook than the chicken.

Step 6 – Once quinoa is cooked through and liquid absorbed, shut off heat and leave cover on to steam until ready to serve. Continue sauteing veggies and chicken until cooked through and lightly browned.

Step 7 – Serve chicken and veggie stir fry in bowls and prepare to enjoy! But first, one last step… in order to give this recipe that promised pop of Asian flavor, mix in about 1-2 teaspoon of low sodium soy sauce to one serving of stir fry. If you need a great gluten-free substitute for soy sauce, you can use coconut aminos instead, which is wheat free as well as completely soy free. Coconut aminos is a sauce made from coconut sap and has a rich flavor much like that of traditional soy sauce. Although I am not strictly gluten-free, I happened to have some on hand and gave it a try.

After adding the sauce, it’s officially time to eat up and enjoy! Not only is this recipe simple and healthy, but also easy for a rather quick weeknight dinner. Annnddd……..bonus…….you can satisfy your cravings for Chinese takeout with something similar but with much more added health benefits. Hope you all enjoy and be on the lookout for more recipes on the blog soon!