Are Your Thoughts Empowering or Dis-empowering You?

Many of us operate on autopilot, often relying on ingrained thinking patterns and self-talk to direct our day-to-day lives. The problem with that is that these patterns may not be serving us very well. The way we think about things may be sabotaging our happiness, effectiveness, and sense of fulfillment, yet we persist in thinking the same thoughts because they are familiar and comfortable.

We can help snap ourselves out of ingrained thought patterns by first identifying them and then asking,
"Is this thought empowering or dis-empowering me?"

For example, say you regularly experience "blame thoughts" when your spouse leaves something out all of the time (frustrating to say the least!) When you isolate your thought (It's all HIS fault!) you will find that what you initially take for empowerment (I'm right and he's wrong!) is, in fact, a dis-empowering, self-victimizing thought. The thought only isolates you further (me vs. Spouse), deepens your resentment (He's thoughtless and doesn't care about me!) and leaves you mired in frustration because you're no closer to finding a real, workable solution.

If you can shift your thinking away from blame and instead focus on solutions, you will feel - and be - infinitely more empowered!

With that I want to leave you with an empowering recipe! It is right along with my "Green" theme for Spring! Greens are full of phytochemicals, vitamins, fiber and minerals, empowering to say the least!

QUINOA PESTO WITH GREEN VEGGIES

Ingredients:

1 cup of cooked Quinoa (Takes about 15 minutes)

1/2-1 cup of Broccoli

1/2 cup of Green Bell Peppers

1/2 cup Red Bell Peppers (to add a little color!)

1/2-1 cup of Cucumbers

Pesto Ingredients:

*So I want to start off by saying I went to the store with the intention of bringing home basil, but of course there was none (which sparked a gush of frustration leading to me now planting and growing my own veggies!) so I decided to use spinach instead. Hey, sometimes you have to compromise!

2-3 cups of Spinach

2-4 tbsp of Olive Oil

1-2 Lemons

salt/pepper to taste

Chop veggies into desired portion. I love mine small and love to chop!

Cook broccoli until tender. I like mine still crunchy! Do not over cook, you want to have some life left in these greens!

In the meantime, make your pesto! Add in spinach (I through in a few almonds) and slowly add in oil and lemon juice until well combined in a food processor or blender.

Add pesto to the quinoa and stir!

Now that is GREEN! I also added in some shelled hemp seeds for more protein (11g every 2 tbsp).

Add in other veggies and cook for 3-5 minutes. Cucumbers don't take long all, so be careful not to over cook them! I like the crispness of the peppers so I left them a little raw.

Add your favorite nut for some extra crunch, I added cashews!

Some extra pesto left over to use for the rest of the week!

I hope you enjoy this meal!



Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.

We are what we repeatedly do. Excellence, therefore,
is not an act but a habit.

Power Smoothies!

I have been drinking a lot more smoothies lately. But more than just a regular fruit smoothie, GREEN POWER smoothies! In a rut of eating my normal breakfast of Oatmeal with peanut butter and blueberries, I was feeling more sluggish than energized! It was a great breakfast for the winter months to warm me up and keep me full, but now I need something light and rich, full of antioxidants and phytochemicals to give me ENERGY!

Next week, some of my closest friends and I will be do a 10 day cleanse together. We are going to include yoga everyday (my favorite part) and 10 minutes of mediation! And I must say, if you ever do a cleanse, check your calenders first because you never want to plan it around important dates!

We are all choosing our own cleanse and I have chosen the Elimination Diet. I have been wanting to try this cleanse forever but it takes a ton of dedication, so why not now! In true, this cleanse is really 28 days long but it is so much more convenient because you get to eat actual FOOD, and not just fruits and veggies for a whole month. The purpose of the diet is to first cleanse your system (green smoothies for 3 days) and then slowly add foods back in to see if you have an intolerance for any of them like oats, gluten, dairy, meat, and so on.

To learn more about the Elimination Diet visit: http://www.wholelifenutrition.net/id16.html

I bought the book on amazon for about $20 bucks and it is full of amazing recipes and more that I cannot wait to share with you all!

I must admit, I have never actually enjoyed a "Green Smoothie" because I have always been so intimidated by the abundance of green spinach, kale, and collard greens in them I have shyed away. But if I am  going to be drinking them for 3 days straight (along with water and tea) I have to get used to them and find a way to make them delicious!

So I am going to share with you some I have found to be AMAZING!! You wouldn't even think they have ANY greens in the AT ALL, that is unless the bright green color didn't give it away ;)

GREEN SMOOTHIE #1 (KALE)

1 Very Ripe Banana

1 Nectarine

1 Orange (peeled)

1 Very Ripe Pear

1 cup of Almond Milk

3-4 Kale Leaves (stripped of the center stem)

Throw in a few ice cubes if you like! I love mine to be more like a shake, so I stuck with fresh fruit instead of frozen.

Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

So green but the tatse is sweet with no bitter after taste!

SMOOTHIE #2

1 Ripe Banana

1 Ripe Pear

1 Apricot

1 Kiwi

4 Large Strawberries

1 cup Almond Milk

2-4 Kale or Spinach Leaves

Mix together and add ice if you like! This smoothie has more of a citrus taste so if you are a fan of fruity then you will love this one!

Stayed tuned for more Green smoothies and my progress and updates on the Elimination Diet!

Peanut Butter Chocolate Chip Cookies!

 I came up with this recipe after looking through my cabinets and finding nothing to satisfy my sweet tooth one weekend. I have cravings ALL the time and they tend to come out more often on the weekends. So I have been really working on satisfying myself with little treats here and there throughout the week so I do not crash and burn on the weekend. It is all about finding a balance in your diet. Crushing a whole box of girl scout cookies at once can be harmful, but enjoying 3 or 4 here and there won't have a huge impact on your diet.

We are surrounded by delicious desserts everywhere we go. Depriving yourself of indulgences is completely absurd no matter how strong your will-power is! What most people miss to realize is the healthy alternative to making these scrumptious desserts!

So here is a great recipe you can try out with just a few ingredients and feel good about indulging in! Although this recipe does not fall into my "healthy" category it is a TREAT! Enjoy the sweet moments!

 "Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

 “The good Lord gave me a brain that works so fast that in one moment I can worry as much as it would take others a whole year to achieve"

-I am working on this :)

INGREDIENTS

1/2 cup of butter (I used a butter made of olive oil which has a lighter taste and is a ton better for your health)

1/2 cup of brown sugar

1/4 cup of Turbinado

1-1/2 cup (s) of Almond Milk

1/2 cup Whole Wheat Flour

1 tbsp Cinnamon

1/2 cup Old Fashion Oats

1/4-1/2 cup Peanut Butter Chocolate Chips

In a medium bowl, mix together butter, brown sugar and turbinado until creamy.

Then, add in Almond milk, whole wheat flour and cinnamon. Mix until smooth but do not over mix!

Then fold in the oats and peanut butter chocolate chips!

Pour evenly into a muffin pan. I greased mine lightly so I didn't have to use the cupcake wrappers. Bake at 350 degrees for 12-15 minutes or until golden brown. I like mine a little bit crispy! And since these were cookies in a cupcake dish they might need a little longer to bake!

I must say I ate about 3 of these and was extremely full and my sweet tooth was totally satisfied! I love adding oats to any cookie recipe because it adds fiber and bulk! Enjoy these crispy, creamy cookie cupcakes!!!

Vegan Mac and Cheese

So I tried out this recipe a few weeks ago and must say it was a very mild version of mac and cheese. In fact, there is NO cheese at all and a whole serving of vegetables mixed into it! I grew up on mac and cheese but looking back I can truly see how horrible and full of processed foods it really was. So here is a diet friendly version!

If you enjoy baked crispy pastas with an Alfredo-like creamy interior, this one is for you! You won’t believe it is completely free of any animal products and sneaks in 4 vegetables to boot! It makes the perfect lunch or dinner on a chilly day. Inspired by oh she glows blog

Ingredients:

• 1/2 medium potato, peeled and chopped
• 1/2 large carrot, peeled and chopped
• 1/2 small onion, peeled and chopped (about 1/4-1/3 cup)
• 1.5 cups raw cashews
• 1 cup unsweetened almond milk
• 4 garlic cloves
• 6 tbsp fresh lemon juice
• 3 tsp kosher salt
• 2 tbsp nutritional yeast
• Freshly ground black pepper, to taste
• 1 tsp mustard
• ~300-340 grams dry/uncooked Macaroni or other pasta (I used whole wheat rotini)
• 1 slice bread
• 1 tbsp Earth Balance or butter
• Fresh or dried parsley, to garnish (optional)
• Paprika, to garnish

Directions: Preheat oven to 350F. Grab a small casserole dish and set aside. In a medium sized pot, add the chopped potatoes, carrots, and onion and fill with water until just covered. Bring to a boil and then reduce to low-medium heat. Cook for about 15 minutes until tender.

Meanwhile, process 1 slice of bread until crumbs form in a food processor. Add in 1 tbsp of Earth Balance (or butter) and process until incorporated. Place in a small bowl and set aside.

Now assemble your cheese sauce ingredients (cashews, almond milk, garlic, lemon, salt, yeast, pepper, mustard) and add just the cashews to food processor. Process until a fine crumb forms similar to corn meal. Now add in the rest of the cheese sauce ingredients and process until smooth.

Once the veggies are cooked, drain and add to cheese sauce mixture in food processor. Process until smooth.

Add your pasta to a medium sized pot and fill with water until the pasta is covered by about 1 inch or so. Bring to a boil and reduce to low, cooking for about 7 more minutes. Drain and rinse with cold water.

In a large bowl, mix together your cheese sauce and drained + rinsed pasta.

Scoop into your casserole dish and sprinkle with the breadcrumb mixture. Now garnish with paprika and bake in the oven for 30 minutes at 350F.

Allow to cool for about 10 minutes before serving. Sprinkle with chopped fresh parsley or dried parsley if you’d like.

Serves approx 4-6.

Note: This is a heavy and drier mac ‘n cheese. If you want it less dry, you might want to add some Earth Balance/butter or additional milk. Graham added some cheese to his and I must say it made it pop! Although it would not be vegan it is still a healthy vegetarian choice! I loved the crispy Alfredo-like texture of this dish and it was soo good as left overs!

Enjoy!

Change your LIFE!

So I am all about becoming better, refreshed, and renewed with each day and the experiences that it may bring or the aftermath I am left with. Yesterday I experienced an amazing partner yoga class with all of my co-workers, although they are really my family! The experience of being in a room filled with so much compassion a willingness to elevate this world warmed my heart. For those of you unaware, I work for the best company in the world, lululemon athletica! http://www.lululemonathletica.com/

Today, I came across an article that caught my eye. It was titled "5 Questions That Could Change Your Life." The first question I want you to ask yourself is -What's one thing you could stop doing today that would have the most positive impact in your life?

The Second question I want you to ask yourself is - What's one thing that your could start doing today that would have the most impact in your life?

Asking the question - "What's one thing I could stop doing" gives you the opportunity to challenge ritualized routines and habits you may want to leave  behind on your path to a more fulfilling life. It helps you find the energy that is being drained from your life and eliminate them or work to lessen them, leaving you feeling lighter, happier and more excited about the future!

Yoga. The main pathway in my life that has lead me to extreme self reflection. When is the last time you have listened to your body actually breathe? I encourage you to try it! How amazing it is that the body never makes mistakes!? Your lungs never forget to inhale...exhale. Your heart never misses a beat. Try to relate this towards how you can regulate your life relating back to these two questions.

Cooking. My other pathway to freedom in relaxation! Cooking is so personal, so adventurous and healthy (well, most of the time). I encourage you to try a new recipe you have always wanted to and make it your own. This might be something you can add in to better your life one small step at a time!

Here is an amazing recipe that happens to be full of energy and flavors!

Fruit and Nut Energy Bites

Ingredients:

• 1/3 cup whole-grain all-purpose flour or whole wheat flour
• 1/8 tsp baking soda
• 1/8 tsp baking powder
• 1/4 tsp sea salt
• 1/2 tsp cinnamon
• 1/3 cup light brown sugar
• 1 1/2 cups toasted walnuts (can also use pecans, hazelnuts or almonds), chopped
• 1/2 cup dried cherries or cranberries
• 12 dates (approx 1 cup chopped dates), pits removed and chopped (or figs, and/or prunes)
• 1 flax egg (1 tbsp ground flax + 3 tbsp water)
• 1 tbsp almond milk
• 1/2 tsp 1 tsp pure vanilla extract

Directions: Preheat oven to 325F. Line a square pan (8 or 9 inch) with parchment paper across both sides for easy lifting. In a small bowl mix together the flax egg and set aside.

Chop and toast the walnuts for 8-9 minutes at 325F. Remove from oven and set aside. Toasting the nuts really brings out the flavour so you don’t want to skip this step.

In a large bowl, whisk together the flour, baking soda, sugar, baking powder, cinnamon, and salt. Stir in the walnuts and dried fruit. Make sure the nuts and dried fruit are all coated with the flour mixture.

My chopped fruit: cranberries, dates and dried cherries.

Lulu checking it out!

Mix the vanilla into the flax egg after it has thickened up after about 10 minutes.

Add the flax egg mixture and the 1 tbsp almond milk to the fruit and nut mixture and mix well.

Spread into the pan, pressing with fingers to even it out. I used the palm of my hand to spread it evenly.

Bake for about 33-35 minutes at 325For until golden in colour. Remove from pan and allow to cool on wire rack for 10 minutes. Now transfer back into the pan and place in freezer to set for 10 minutes.

Remove from pan once again and allow to cool for about 10 minutes. Now slice the bites up with a sharp knife. Makes 16-20 bites depending on how large you make them. I made them smaller as they are very dense energy wise

Enjoy!

Spring is here!

So we all know Spring is now here!  As the days have gone by and the rain falls I noticed beautiful purple flowers poking up through our rough mulch! I am also positive I have two beautiful bulbs of tulips coming into bloom too and I couldn't be more excited since they happen to be my favorite flowers!

I must admit, I have a stack of recipes I have been wanting to post but have put them on the back burner. Going through school, adding new yoga classes, and organizing my Japan community Challenge (You will hear more soon!) to raise $5000.00 has kept me quite busy!

But I must share this wonderful spring smoothie! I am such a tea drinker. Green, black, lemon, you name it! But now that winter has passed I change to different flavored smoothies for the morning and afternoon. I have been experimenting with Hemp Protein because it is simply the best natural plant protein out there. But it has a disgusting grainy after taste that I have forced myself to get used to. I have found that many fruits do a great job at masking the grainy texture and it is so worth it, because the benefits of Hemp protein is outstanding!

Hemp contains protein, fiber, carbohydrates, vitamin E, phytosterols, and trace minerals, which makes it a nutritionally beneficial food choice. Two-thirds is edistine, which bolsters the immune system and aids in digestion, and the other one-third is albumin.

(This is the brand I use)

Hemp is considered a "complete" protein because it contains all 20 amino acids, including nine essential ones that must be consumed because the body does not produce them.

Hemp contains high concentrations of essential omega-3 and omega-6 fatty acids in an ideal ratio of 1:3. Hemp oil contains two beneficial polyunsaturated fatty acids, gamma-linolenic acid (GLA) and stearidonic acid (SDA).

Spring Berry Smoothie with Peanut Butter

1/2 cup of Frozen Cherries

1/2 cup of Fresh Strawberries

1/4 cup of Almonds

2 tbsp of Shelled Hemp Seeds

2 tbsp of Hemp Protein Powder

2 tbsp of Peanut Butter

Desired amount of Soy milk

(I like my smoothies very runny and not thick)

3-6 ice cubes

 

1) Add cherries, strawberries, almonds and shelled hemp seeds.

2.) Then add in Hemp Protein and Peanut butter.

3.) Add in remaining ingredients and blend until smooth and creamy!

Pour and enjoy! This smoothie is the perfect breakfast or snack. Packed with all of your fat and protein needs it also supplies you with available carbohydrates for immediate energy!

 And the best part is you cannot even taste the hemp protein! Play around with different fruits and find your favorite smoothie!