2015 Goals

I've been avoiding writing this because I haven't been 100% sure of my goals for this next year.  I never set a resolution because I think that word translates to "will fail".  But goals, I can get on board with.  Short and simple, here are my list of goals for 2015:

1.  Spend more time with my family - be engaged in my time with Liam, get off my phone and computer!!!

2. Bench - 90lbs 1 rep max
Squat - 125 1 rep max (I'm not entirely sure what my 1 rep max is for either of these lifts, but I struggle with squats.  I will typically do 3 sets of 8 reps @ 100 lbs.  So even if I can lift these now, I want to be more consistent)

3.  Save more than I spend - put away $100/month for Liam's college, pay off 2 student loans!

4.  Read 5-10 books every 6 months (check out my list in an upcoming blog post)

5.  Run my 14th and 15th half marathons

6.  Take Liam to the zoo, The Children's Museum, and The Magic House and capture every moment

7.  Try 1 new workout class at the gym

8.  Get 1-2 coaches in my Beach Body business

9.  Visit my cousins and grandparents more

10.  Be slow to speak, quick to forgive and gentle with my words

I'm excited about finally putting these down.  It will hold me more accountable.  What are your goals for 2015?!

Quest Bar - Product Review

I've heard a lot of athletes and friends who I trust talking about these Quest Bars.  I'm not a huge fan of a bar as a meal replacement mostly because I've never found one that I really like taste-wise and had proper nutrition. These were on sale at the grocery story recently so I figured I'd give them a go. 

I bough a few different flavors to try and only paid $1 (on sale only because the box was marked wrong and I complained!).  Regularly they were over $2.50.  I'm sorry but that's ridiculous.  I better savor these puppies.

Anyways, I tried the chocolate peanut butter the other day and here's what I thought: 

1.  Initial bite - a bit chewy (hard to bite off) but very rich in flavor
2. Could definitely taste the chocolate and pb flavoring and did not taste fake in flavor
3.  Delicious way to get protein and not many carbs - great for after a hard run, which is what I did!
4.  Not extremely filling so I'm wondering if I should eat them as a snack after a tough strength day or eat them as part of a breakfast.  I like to eat so 1 bar isn't going to cut it, it seems!  

Overall, I feel that as far as bars go, the taste was great and the nutrition stands up to my standards of mostly natural ingredients (no aspartame or fake ingredients) and I feel the protein could help rebuild my muscles after a lifting or running day.

Overall grade (b/c I'm a teacher!) - A- 
**minus is only b/c it's not a real meal!  

 


Anybody else have a flavor they can recommend?  I'd be interested to try a fruit one.

Product Review: CogniTea

My partnership with Team Inspire has given me a ton of opportunities in the fitness business and I am so excited to offer this review on a new tea called CogniTea.  I've never been a huge tea drinker, but enjoy a good cup here and there.  Plus, this tea has caffeine and I was interested in trying to replace my coffee now and again.

Ingredients: peppermint, stevia, ginsing, goji berries, and organic guarana seeds, just to name a few.  No artificial flavors, sweeteners, or colors.

Nutrients: Contains polyphenols and catechins, antioxidants that detoxify cell-damaging free radicals, vitamins, minerals, ~90 mg of caffeine, and most notably, 100 mg of L-Theanine.

Taste:  The taste was actually smooth!  Most teas need a little honey (in my opinion) to be palatable.  But this tea was refreshing and I didn't even want coffee after. It was smooth and subtle but still flavorful.  Good peppermint notes to it and a minty aftertaste that wasn't overbearing.  I could taste a little of the black tea in it as well. 

Benefits: Energizes, mental clarity and focus and no caffeine crash! 

Slogan: I CAN. I WILL.  I like that this product has a slogan because that tells me they have a purpose and a goal in mind.  They want to convey that to their customers.  Love it!

Packaging: I know this shouldn't be the most important part of the review, but it was seriously so cool.  My samples came in a cute little box, with a PERSONALIZED NOTE from the Founder. This is BIG in my book.  That tells me that no matter what, he stands behind the product and wants each of his customers to have a unique experience tasting it.  And he actually cares.  Yes, he has a business, but those little extras mean something. Those personal touches do not go over looked by people, and I honestly felt like he had packaged it up and took the time, just for me.




Overall score:  A  - I'm not off coffee...yet, but this is a great replacement.  I felt good, refreshed and still had energy to tackle my day.  I think I'm becoming a tea drinker ;)


Check out their website here: CogniTea

You know you're a runner when....

I ran my 13th half marathon recently, and over the years, I would say I've become quite the observer.  Runners are weird, crazy, unique, predictable, and superstitious.  Here is my list from experience as a runner.  If you're a runner, hopefully something on here makes you laugh...

You know you're a runner/racer if:

1.  You lay out your clothes the day before the race and take pictures of it for social media
2.  You still struggle with getting the chip on and your bib straight before every race
3.  **Girls mostly - you pack extra hair ties and bobby pins for the race
4.  Your shoes have 100+ miles on them but you won't replace them because "they work"
5.  You will pay $100+ to run 26.2 
6.  You will pay that more than once in your life
7.  You can't wait for the free beer and go to the expo for the free giveaways which still sit around your house.
8.  You can easily talk about your pre and post racing bathroom episodes with strangers
9.  You have lost a toenail.
10. Your family follows you around the race course 
11. You pack an entire extra outfit for the race "depending on the weather"
12. You have a mini shrine of your bibs and medals at home
13. You frantically wave at the cameras
14. You have your playlist ready to go weeks in advance
15.  You leave your chip on your shoe for weeks after the race
16.  You finish every race wondering why the heck they don't give out Walmart bags for all the food/drinks.
17. You know your splits by heart
18. You still don't get people who sprint the first 1/2 mile then abruptly start walking right in front of you
19. You pig out on race day b/c "it doesn't count"
20. You've already signed up for the next one!

Paleo Apple Scones - delicious!

I recently checked out this book from our library called Nom Nom Paleo.  I would recommend checking out cook books or at least browsing through them in a store before purchasing them and then not being able to use them!  This was the case with Nom Nom.  It had good recipes, but not worth $35.  So I copied the few recipes I wanted to make and returned it.  This scone recipe looked daunting but I had all of the ingredients.  I sort of stopped when she described how to cut scones.  You will see mine are just more or less cookie shapes.  I didn't think it really mattered.  And they were great!

Here's the recipe:

Ingredients

• 3 cups blanched almond flour
• 1 1/2 teaspoons baking soda
• 1/2 teaspoon fine sea salt
• 4 tablespoons butter, as cold as possible (preferably frozen), cut into small pieces
• 1 teaspoon ground cinnamon
• 2 large eggs
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 small Granny Smith or Fuji apple, peeled, cored, and cut into thin tiles

Preparation

DO THIS:
1. Preheat the oven to 350°F with the rack in the middle position, and line a rimmed baking sheet with parchment paper.
2. In a large bowl, combine the almond flour, baking soda, and fine sea salt. Use your hands or a pastry cutter to work the pieces of cold butter into the dry ingredients until a crumbly mixture is produced. Then, mix the cinnamon into the almond flour mixture.
3. In a separate bowl, thoroughly whisk together the eggs, apple cider vinegar, and honey.
4. Make a well in the middle of the dry ingredients, and pour the egg mixture into it.
5. Gently mix with a spatula until a wet, chunky dough forms, and then throw in the apple. Combine the ingredients with your hands, and form a ball of dough.
6. On a sheet of parchment paper or a nonstick surface, gently flatten the ball with your hand. The round of dough should be about 3/4 inch thick. Using a pastry cutter or a sharp knife, cut the dough into 6 equal-sized wedges, and arrange them on the parchment-lined baking sheet.(I just scooped them out with a measuring cup and formed them)
7. Bake for 20 to 25 minutes, rotating the tray halfway through. The scones are ready when they're golden brown, and an inserted toothpick comes out clean. Transfer the scones onto a wire rack to cool slightly before serving.
This isn't just another subpar substitute for the real thing. It's BETTER than scones made with wheat flour!
BONUS RECIPE!
In the mood for Dark Chocolate Cherry Scones instead? Follow the same recipe, but leave out the cinnamon and apple. Add 1 teaspoon of vanilla extract in step 3. Then, in step 5, add 3 ounces of super dark chocolate, cut into bite-size chunks, and 1/4 cup of dried cherries.

Creating playlists

I wrote a blog post 3 years ago on making a running playlist.  I'm still listening to a lot of that music but my means have changed a bit.  Now there's Pandora radio, Spotify, and iTunes.  There was iTunes then, and maybe the others but I didn't know how to use them =)  I have created several playlists using these apps for different times in my day.  We recently cut cable so I'm finding that I love having music playing in the background of my day.  I have one for Sunday mornings, one I like to listen to when cleaning and, of course, a Christmas playlist! 

Here's my top 5 tips for making your playlist:

1.  Be inspired - choose music that inspires you in whatever activity you're doing.  I like easy-listening/pop while I'm cleaning.  I listen to my Christian playlist on Sundays when Liam and I are getting ready.  I have upbeat pop/rap and Christian for my running music.  I need to be motivated and it does just that!

2.  Explore new albums without purchasing them - You can listen to entire albums in Spotify shortly after their release to see if you want to buy them.  And signing up with Spotify is 100% free.  You have to listen to ads every couple songs but that's worth the free for me personally.  Pandora radio is also a good deal as it groups all different artists together based on what you want/like.  

3.  Use suggestions - Pandora and Spotify will suggest artists or albums to you based on what you have liked or put in a playlist.  Try them out!  I have found some of my favorite artists that way!

4.  Go back in time - I have created a few playlists with all my 80's and 90's favs.  (Yes, that's old to me)  But those songs take me back to childhood and instantly boost my mood. These playlists are often saved for my morning commute. They put me in a great mood for the day!

5.  Follow your friends - Search for your friends in Spotify and see what they're listening too.  Try a new artist while you're exploring!  

Here's a few screen caps of my favorite playlists:

PS - Here's my top 5 songs right now - no matter my mood!  

1. He Knows My Name - Francesca Battistelli
2. September - Earth, Wind and Fire
3. Try - Colbie Caillat
4. Leave the Night On - Sam Hunt
5. The Rock Won't Move - The Vertical Church Band


Happy playlists friends!

Food Review: Chia Seeds

First of all: What are chia seeds?!  

Remember Chia Pets?  Yep, they're still around and that's what I'm talking about.  Chia seeds are edible seeds grown in Mexico.  "Chia" means strength and natives have been ingesting the black and white seeds for an energy boost for years.  

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

Some people claim that they help with weight loss, but studies are still inconclusive from what I could find.  

 

Uses?
I sprinkle them on my smoothie for added fiber and an extra crunch.  Use them in cereal or yogurt!  

Nutritional value?
These little seeds are honestly fabulous.  3x more calcium than milk, 3x more iron than spinach, 8x the omega-3 than salmon and many more!  

Taste?  
They sort of remind me of a bird seed.  I guess if you ate bird seed =)  I let them sit in my smoothie one time and they sort of grew and expanded like the chia pet and the taste was more gummy.  No bueno for me.  So I drizzle on my smoothie, then immediately eat.  

  




Who knew Chia Pets from the 90's would be a super food?!

The many uses of coconut oil

We love coconut oil.  It can be used in a variety of situations and it is relatively inexpensive.  A jar at Trader Joe's cost about $8.  You can also find it at Target, Wal-mart or TJ Max.  

Here's a great link for the many uses for coconut oil:
Coconut Oil uses

Our top 5 ways to use it:  
1. Diaper rash cream
2. Face moisturizer
3. Cooking oil
4. By the spoonful - this one takes some getting used to! But it's great for getting healthy fats!
5.  Treat bug bites!

And just this week I cut a terrible slice in my finger by using a knife incorrectly (heh, heh) and coconut oil healed that right up in no time!

It's great item to have in your kitchen or bathroom cabinet or makeup drawer!  

How do you use it?!

Pumpkin Protein Pancakes - kid tested and approved!

When pumpkin puree hits the shelves around September, I buy it every week.  At .89, it's such a great value and you can do so much with it!  Here's a favorite around our house, especially with Liam!  We top his with almond butter!

Protein Pumpkin Pancakes (kid tested and approved!)

Spray pan with coconut oil

Combine the following ingredients to make pancakes:

1 ½ cups Gluten free pancake mix (or use 1 cup mix, ½ cup almond meal or coconut flour)

1 large free-range egg

¾ cup almond milk (or cow’s milk)

½ cup pureed pumpkin (I use canned)

*Mix before added below dry ingredients

½ scoop of vanilla protein powder

1 tsp pumpkin pie spice

1 tsp vanilla

*Mix and create the right consistency by adding either more milk or water.  I had to add about ½ cup-1 cup more of water

*Optional add-ins: 1 TB pecans or walnuts, ½ banana sliced

I make smaller mounds and flatten them out in the pan as they cook b/c, otherwise, they are crusty on the outside and gummy on the inside.  They have a consistency of a cornmeal pancake if you are using coconut flour.  You could just use almond flour but then would need to add some baking powder/soda. 

What is Paleo and should you try it out?

When I first heard the word 'Paleo' I had no idea what it meant.  I figured it made me look cool to say, "I've gone paleo, have you?".  Oh my....I knew I wasn't cool right then and there.  But it did get my attention and I started doing research on what Paleo actually was and would it benefit me as a runner, exerciser, and general fitness enthusiast.  

Here's the scoop:
The Paleo diet is much more than a "diet".  In fact, I feel that people mistake it for a short term weight loss plan when really it's getting back to the health that God designed for us eating real, whole unprocessed foods.  It's cutting out harmful foods and adding in healthful ones.  Think about what the cavemen or people living in the "paleo-lithic" era ate and how they survived.  They hunted their food whether on land or sea, ate in season fruits, veggies and plants, and naturally, did not eat any processed foods.  This food helped them be lean, fit and thrive.  With the start of modern agriculture, which in some ways, was a great thing, we have become forced to eating sugar, chemically processed oils, wheat and high fructose corn syrup.  

When people shrug it off or think it's another fad, I tell them to think about how many caveman were obese or suffered from cardiovascular disease, type 2 diabetes, and autoimmune disorders????  It isn't a fad diet.  It's a return to a natural way of eating.  You will look and feel better eating the way God intended.  Sound good, but still nervous about completely overhauling your diet????  

You don't have to go all in 110% to get the benefits of a Paleo diet.  Here's what I would recommend, not as a nutritionist but as a person who lives it 80/20:

 1.  Eat unprocessed, whole, nutrient dense foods that will give you nourishment but not tons of calories.  Go for grass fed beef, free range chicken and eggs, and wild-caught fish and whole vegetables.  Load up on in-season fruits, and nuts (sorry, peanuts are legumes)

2.  Avoid foods that are addicting, harmful to our gut flora, and cause inflammation.  The main culprit being sugar and worse of all: HFCS or high fructose corn syrup.  This means abstaining from gluten, processed meat products, and other toxic foods.

The Paleo diet is a not a quick fix for weight loss.  It's a way of eating that honestly has saved us time, money, and added so much flavor to our lives.  We eat this way approx 80% of the time.  If you suffer from any type of autoimmune disease, stomach issues, or just feel junky most of the time, try Paleo.  Give it a chance for 30 days and see that you don't feel differently.  Play with spices and mix it up.  We love it because it's not a food restrictive diet or way of life.  We enjoy foods and we enjoy them in abundance!  Plus, I've learned how to use ingredients like bok choy, fish oil, avocados, tumeric and curry in new and exciting ways!  

Here are links to my favorite Paleo recipe books:

Everyday Paleo - great ideas on fitness and food for kids

The Whole 30  - a great place to start on a 30 day plan

Nom nom Paleo - fun recipes, great pics for kids

PaleOMG - I love this girl!  Great recipes and weekly workouts!

Grain-free Pumpkin Pie Tarts - recipe

These are delicious, grain-free, vegan, and refined sugar free!  And typically when I find a recipe which is front/back when printed, I move on to the next.  I don't have that kind of time.  But after reading the ingredients, I found that I had all of them!  The prep was only about 30 min before assembly.  These are great!

 Recipe here!

How to perform the plank

The plank exercise is one of the most effective for toning your core.  Your core includes your abs and back.  We use our core every day whether you exercise or not doing activities like putting groceries away, lifting your kids, moving furniture, cleaning, etc.  Plus, it also works your shoulders, back, and legs.  Therefore, it is a great and essential move!  
**Also, moms and moms-to-be - this move is great for overall toning and will keep your muscles active to help during birth.  Now, we'll need to do a ton of cardio to reveal those abs, but I'll post cardio workouts later =)

Here is the breakdown of the plank and all the variations so you can master it where you're at and advance as you get stronger. 

Version 1: Beginner 
Elbows directly under shoulders
 Belly button pulled in
Make a straight line to knees (top of thighs touching floor)
Pull shoulders back (to avoid rounded shoulders)

*Hold for 20 sec, relax and repeat
*Work up to 45 sec than move on to Version 2






Version 2: Intermediate

 
 Hands under shoulder
Form a straight line back to your toes (flat back)
Belly button pulled in and up to the spine
Pull shoulders back

*Perform for 30 seconds, rest and repeat daily
*Move up to 45 seconds than move onto Version 3

Version 3: Advanced
Set up same as Version 1 - lift your knees
**Perform for 1 min daily


Benefits of the plank:
Strengthens low back, abs, hips, shoulders, arms
Helps avoid injuries and ensures good posture
Can be done anywhere and made easier/more difficult
Targets abdominals specifically
Helps bounce back from previous injuries


 Look forward to even more advanced plank moves coming soon!





Pics used:
Version 2
Version 1
Version 3

Product Review: Almond Butter

We recently (the last 2 years) have switched to almond and cashew butter from peanut butter.  There were many reasons for our switch and here are just some of the benefits:

Almonds are nutrient-dense, but won't derail your diet or add weight gain.
#1. They are good for the heart - high in monounsaturated fats which reduce cholesterol 
#2.  AB does not damage blood sugar levels and can reduce a sudden increase in blood sugar levels
#3.  Rich in antioxidants like Vit E which trap free radicals.  Free radicals cause cancer in the body.
#4.  Help with weight control - AB is high in protein, fat and fiber.  It will fill you up and leave you satisfied.

**DO NOT worry about almonds or other nuts (not peanuts) being high in fat.  As long as it's not saturated fats, your body needs mono and poly unsaturated fats for brain development, healthy skin, organ function and overall growth and health!  The misconception is often that "fat" is bad, but not all fat is created equal!  Our bodies process this good fat differently.  So eat up!

So, can you just eat peanut butter?????

Quite frankly, you will not get all the added health benefits from peanut butter.  And here's why:

#1. Peanuts are a legume which means a seed, pod or other edible part of a plant used as food. These legumes are high in aflatoxins which are known carcinogens (cancer-causing substance) in the body

#2. Peanuts do not have the essential fatty acids that complete proteins (like nuts) offer

#3. Other additives - peanut butter can contain sugar and other products during production

#4.  Allergies to peanuts is running rampant so AB would be a better choice

We have exclusively switched to AB.  I use it in place of PB when baking, feed it Liam daily, and we can go through a jar in 1 week.  We ate 2 jars a week while on the Whole 30 program and lost weight!  It can be a great replacement if you are hooked on PB.  It does take some time to adjust to the taste. Some of my friends have said it's not as sweet, which is true but give it try for a week.  

Tips when buying/using AB:

1. Make sure the ingredients say: dry roasted almonds - nothing else!

2. You get the option of crunchy or smooth

3.  Oil often rests on top after you open it so make sure to stir up from the bottom before using

4. Should be stored in the fridge (we don't and we're fine...ours got too hard to stir)
5. It is more expensive then PB so read labels and choose the best brand for you buck!

Here are two jars from my house and what to look for when buying:

#1
This is from Trader Joe's and it's about $7/jar which is a lot, but we believe in the investment and you better believe I scrape that baby for the last drop!

 

**Notice the ONLY ingredient is "dry roasted almonds"  This is KEY.  Nothing else has been added.  Notice the fat grams is 17 grams but Sat. fat is only 1.5 g.  10 g of monounsaturated which is the good kind!

#2

This one is from Aldi and yes, I know that TJ and Aldi are essentially the same company, but these 2 are very different.  

This jar cost about $4.99 but is 4 oz smaller.  It also contains palm oil, cane sugar and salt along with dry roasted almonds.  It's best to get an AB that only has almonds.  Obviously, I still bought this but there are other factors influencing my decision.  First of all, I live 40 min, on a good traffic day, from Trader Joe's and 3 min from Aldi.  I make 1 trip a month to Trader Joe's and Whole Foods to get certain foods and if I'm running low, I'll grab Aldi's version in a pinch.  

Notable mention is Target's Archer Farms Almond Butter.  Also honorable mention to Aldi's Cashew Butter - love it!  Just check your ingredient list, folks!

This is a great link for a quick, simple comparison on AB and PB
Almond Butter vs Peanut Butter Comparison

When in doubt, make your own AB at home.  This is a great site to check out!

Click here for a great recipe to make your own!

Holiday Eating Tips

Each year when the leaves change, the heater gets fired up, and you break out the sweatshirts and pants, I feel like it's already holiday season.  We are bombarded with Halloween, Thanksgiving, Christmas, New Years all back to back to back.  It's a great time for family get-togethers and great food, but it's also the time when most people gain weight or lose all the progress they have made towards nutrition.  Then comes Jan 1 and everybody's all, "Okay, time to get in shape again!"  Let's not let that happen this year!  We can enjoy what we like around the holidays and still come out fitter and healthier than ever.  Below are my tips for holiday gatherings, parties, or even just with the food you make yourself!

**First things first - Weight loss/gain all starts with nutrition.  You could exercise everyday for 60 minutes, but if you're nutrition stinks, the scale may not change or you may not see the toned abs, arms or whatever you're working towards.

Top Tips for Thriving during the Holidays
1. Eat your regular meals and do not skip them! - some people will skip lunch to stock up on a dinner party at work or with friends.  This is poor planning and will ultimately cause you to eat more and that food will be stored as fat.

2. Drink a lot of water throughout the day - water keeps you hydrated and some people mistake hunger for thirst

3.  Fill up on lean protein throughout the day or before the holiday event - protein leaves you fuller longer and more satisfied so you have a greater chance of not overindulging

4.  Scan the spread - if you're at a party or at Grandma's for Thanksgiving and there is literally food all over, scan it all first.  Find a healthy protein, a vegetable or two, and a healthy snack like a bowl of mixed nuts at the table

5.  Enjoy your favorites - If marshmallow, brown sugar yams is your absolute must-have, then have it!  But keep it a small portion, put your fork down between bites to savor it and then move on.  If it's pecan pie, eat a small meal for lunch with protein and veggies and share a slice with someone.

These are my top 5.  It's all about planning, portion control, and really enjoying yourself.  We should enjoy food.  When we tell ourselves we "shouldn't" eat something or "it's too bad" for us, that deprivation leads us to wanting it even more.  And often times, that means doubling up on what we end up serving ourselves.  DO NOT DEPRIVE YOURSELF! God made food and he made it delicious!  But he also instructs us to honor our bodies.

So, you've got the tips down and you're prepared, but then your daughter brings home her Halloween basket full of your favorites or your mom makes your favorite puppy chow (this is me I'm talking about =) and brings it to your house.  How do we resist those temptations????  Remember what you're working towards, allow one piece, one slice, one handful, then move on.  Too often we let food control our behavior, mood, spirit, etc and then we are giving power to something that never had it to begin with.  You are strong and can do it!  And if you mess up, give yourself some grace and move on! 

Happy Holiday Eating Folks!

Kelli

Formula for a GREEN smoothie!

Many of you are looking for a quick, healthy breakfast that is easy to make and full of nutrients.  I have a smoothie most mornings and other days it could be eggs, or Ezekiel bread with almond butter.  I will post more healthy breakfasts in the weeks to come, but below is my tips on how to build a great smoothie!

1. Start with a base - 1 cup of one of the following - Almond milk (unsweetened), Coconut milk, Skim milk, Coconut water or 1/2 milk and 1/2 water or 1/2 milk and 1/2 brewed coffee (cooled)

2.  1 handful of greens - spinach, kale, collard greens or swiss chard

**This would be the place to throw in a scoop of protein if you have some you like.  We use our chiropractors stuff called Maximized Living Protein and I've recently been using Vanilla and Chocolate Shakeology (Beach Body Product).  I like both because the ML stuff is from grass-fed cows and casein free and both are sweetened with Stevia.  But both are crazy expensive.  It's a health investment for us so if you find a good protein powder that doesn't taste like chalk (neither of these do) than I would invest in it.  Seriously.

3.1 cup of frozen/fresh fruit - strawberries, raspberries, blueberries, bananas, pears, peaches, apples, mangoes - throw in a mix or throw in 1 kind. 

4.  Super charge ingredients - for added health benefits and for things you may not like but can't hardly taste the flavor of, add the following - 1/2 avocado, 1Tb chia seeds or flax seeds, 1Tb coconut oil, 1 Tb ginger, 1 Tb nut butter, 1 Tb cocoa powder

5. Mix it up in your blender and go!  (we use a Vitamix...again it's expensive but it has more than paid for itself in our smoothie making and Liam's baby food)

Experiment and try out different fruits/flavors.  I always buy whatever frozen fruit is on sale and I mix my day old coffee with almond milk and a banana with ice for my own version of a frap!  Sooo good! 
  

Fall Recipe!

I'm a huge fan of buying things "in season" and on sale.  Right now, I'm stocking up on all kinds of squash.  Butternut, acorn, and spaghetti.  I will be posting recipes using all 3 of these in the future!  I love them because you can use them as a filler or in place of a grain in most meals.  I made up this recipe last week and we all loved it!  Liam gobbles it up, so try it out on your kids!  It's a perfect balance of a protein, vegetable, and fruit.  And totally filling!  Play around with food - try different spices and combinations.  I got pretty good at combinations when we did the Whole 30 nutrition plan b/c we couldn't use grains or potatoes.  

Also, don't be intimidated by produce.  Buy it and use to make meals with some of your favorite staples!  

Butternut Sausage Apple Scramble (there's no eggs in this, but the word scramble felt right)
Ingredients: semi-large butternut squash, Aldi's Chicken Breakfast Sausage (or pick your favorite breakfast sausage, organic apple)

1.  First peel the butternut squash (can't really eat the outside)
2. Scoop out seeds and rough chop into cubes or fry-like pieces (it really doesn't matter - no one is judging)
3. Pour coconut oil (olive or avocado would also work) in skillet on stovetop
4.  Place Butternut Squash pieces in skillet, season with salt, pepper and your favorite spices (I did paprika, cumin and a pinch of chilli)
5. Chop up the sausage and throw it in (mine was pre-cooked so I could just throw it in but you might need to cook it first if yours isn't)

6.  Chop up one red apple and place in skillet
7.  Let all heat up together 5-10 min until apples are tender
**Liam prefers his with Parmesan cheese on top (obsessed with cheese at the moment)
**If you're going for super sweet, a little natural maple syrup might be perfect - but not too much! 

It's like a sweet and salty breakfast treat for dinner!  This would also be a great morning meal - protein, vegetable and fruit! Enjoy!

***Oh, and this meal all organic/clean for me and all from Aldi - BOOM!  Health food on a budget!