RULE: Seek Wellness

Wellness involves so much more than your health.

It’s how you feel and function in your overall life.  We Americans are under-slept, overfed, undernourished and over-caffeinated.  Many of us are trapped in unfulfilling jobs or toxic relationships.  We can’t be nice to others when we ourselves are not in a good place.  Being truly happy with ourselves, satisfied with our careers, having loving, supportive relationships and taking time to ‘play’ are essential to wellness.

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find joy in your work

spend time with people you love

find a physical activity that excites you

try new foods that are good for you, and give you energy

get meaningful rest

find something to believe in that’s bigger than yourself

 

 

RECIPE: Green Detox Smoothie

Well, hello there! I’m your new favorite smoothie!

This jar of nutrition is incredibly delicious!  It’s a quick but healthy breakfast and makes enough for two, so share with your favorite morning time buddy or enjoy some as a snack later in the day. This morning I offered a spoon of it my 1 year old, who then enjoyed more than her share! Recipe is inspired by Barre3, my fave workout and health encouraging resource!

Green Detox Smoothie

In a turbo blender combine the following ingredients:

2 cups almond milk

1 cup organic spinach

1 frozen banana 

1/2 organic apple

2 Tbsp chia seeds

2 Tbsp hemp hearts

1 slice dried apricot

1-2 tsp dried ginger or 1/2 inch cube fresh ginger

1 tsp cinnamon

1 tsp vanilla

1 tsp maca powder (optional) 

RECIPE: Pistachio and Spinach Smoothie

One of my coolest girl friends recently shared with me her favorite smoothie recipe. This is a girl who went heli-skiing on her honeymoon and stole Michael Jordan’s retired jersey from the Dean Dome rafters.  (Only one of these actually happened, but this girl would do happily do both, and then some).

So if it’s a Pistachio Smoothie that is her daily tall-glass-o-Bad-Ass, then this is what’s going in my Vitamix tomorrow morning:

Pistachio SMoothie

In a blender combine:

1 cup organic spinach

3/4 cup almond milk

1/4 cup filtered water

6-8 almonds

12-14 pistachios

4-6 cubes ice

(1 scoop protein powder, unflavored or  vanilla) optional

(1 tbsp maca powder) optional

Get Clean this 2015! DETOX MEAL PLAN

A lot of us are motivated at the beginning of the year to make some big changes in our lives.  Some of our vow every year to “get healthy” or “read more” or “remember people’s names”.  While planning to be better and get healthier is great in theory, unless you have specific actions/steps you will take to follow through on these plans, chances are you’ll soon return to your usual life, resolutions abandoned, only to make the same empty promises 365 days later.

So this year, if you are TRULY motivated to take action for your health, contact me about my Wellness Programs which are simple and effective. (wellandbalanced@gmail.com)

And in the meantime, if you want to kick off your year CLEAN, join us for the

Detox Meal Plan Challenge
Many of us have a few extra lbs to shed and most of us could stand to
clean up our diet.

I’ve created the following Detox Meal Plan Challenge to Get Clean in 2015!
this Spring. It consists of a toxin-free, dairy-free, alcohol-free,
caffiene-free, gluten-free, low-fat, low-carb, alkaline, vegetarian,
vegan, macrobiotic, kosher, REAL FOOD diet.  So all are welcome! And,
it’s as easy as easy as 1, 2, 3!

The Goal is to maintain it for 7, 14, 21 or 31 days…

EACH DAY YOU CAN CONSUME
1 of following smoothies:

3 Tbsp almond butter
1 cup almond milk
1/2 banana
1 cup spinach
(1 tsp maca powder)
(1 Tbsp chia seeds)

add ice and blend all ingredients

1 cucumber
1 clementine
1 celery stalk
1/2 cup water
1/2 cup frozen pineapple
(1/4 tsp cayenne)
(3 large basil leaves)

add ice and blend all ingredients

1 cup frozen berries
1 cup almond milk
1 zucchini
1 cup kale or spinach
(1 tsp cinnamon)
(1 Tbsp honey)

add ice and blend all ingredients

2 of following:
sweet potato* (technically unless you eat it raw or slow cook it at
less than 116 degrees, it’s not macrobiotic)
apple
orange
1 cup berries
1 cup carrots
1 cup cucumbers
1 red, yellow, or green pepper
salad containing any organic greens and only foods you see on this page (dressing
must be olive oil  and freshly squeezed lemon juice +/- grated ginger
and /or grated onion)

3 of following proteins:
avocado
hard boiled egg* * (animal product)
1/2 cup walnuts, almonds or sunflower seeds
1 cup beans

2 Tbsp almond butter
Beverages (at least 100 ounces):
water
green hot tea

RECIPE: Sweet Potato Mashies

sweet potatoe mashies2

It doesn’t get much better than a healthy, savory, comfort food like these Blue Cheese Mashed Sweet Potatoes!

These are sure to be a hit and make a great side dish for any holiday gathering!  I like to keep a batch in my fridge and warm a little portion when I need a sweet, savory or hardy treat!

If you’re not in to blue, choose another cheese like parmesan. Make ’em how YOU like ’em!

 

sweet potatoe mashies

Makes 6-8 servings, keeps in fridge all week.

Ingredients and Instructions:

1. Peel and then slice/cube 5-6 small to medium-sized sweet potatoes

2. Boil cubed potatoes in a large pot for ~ 10 minutes (until taters are soft, but don’t burn your finger checkin’) and then drain

3. In a food processor combine boiled sweet potatoes, 1 clove garlic chopped, 1/4 cup milk of choice (I used rice milk, but any hormone free milk’ll do; plus I’ve made them without milk and they are still delish!), 1/2-1 cup blue cheese crumbles (depends on how cheesy you wanna be), 1/4 cup 2-3 Tbsp olive oil, 1/4 tsp sea salt, 1/4 tsp pepper

4. Serve with blue cheese crumbles atop!

5. Now take a bow, because these will Wow!
sweet potatoe mashies3

RECIPE: Super Power Bars

PowerBar ingredientsOkay boys and girls, how’s your healthy new year coming along!?!  Have you added or increased your exercise routine? Are you putting healthy, chemical free foods in your body? I hope so!

 If you, like me, need something quick and convenient to grab on the go but are tired of paying for ‘bars’ that are loaded with sugar– If you are looking for something healthy, protein rich, and low-sugar that could be breakfast, a snack, or the perfect nibble during endurance exercising, well look no further!

In a food processor combine:

1 cup walnuts
1 cup dates (~8 dates, make sure you remove the pits and chop dates up, your mixer will thank you)
1 Tbsp chia seeds
1 Tbsp flax seeds
1 Tbsp coconut sugar (or sweetener of choice honey, maple syrup, stevia)
2 Tbsp almond butter

Scoop out of mixer and spread into a small (preferably glass) container.

Cut into small blocks or bars.

I leave my Super Power Bars in the container in the fridge, but you could wrap them individually in wax paper ahead of time so they are easier to grab and go.