Brussels Sprouts and Yoga Mats and Hawaii, OH MY!

What do brussels sprouts, yoga mats, and Hawaii have in common???

ABSOLUTELY NOTHING (at least that I know of) except that now, after 30 years, I LOVE brussels sprouts, and of course, I LOVE yoga therefore I LOVE my yoga mats, and who doesn’t LOVE Hawaii…oh, and did I mention that I ate brussels sprouts and did yoga on my new travel yoga mat while we were on our family vacation in Hawaii a few weeks ago.

Hey, don’t hate me! I just got lucky when I married my husband. His family likes to do family vacations on Kauai…what can I say!?

But, I will say that the weather was beautiful during our stay! We did some shorts hikes (our 21 month old toddler only tolerates so much), we went down to the beach to play in the sand, and played in the pool.  We cooked and ate dinner as a family at the resort, which is way more favorable to me than going out to eat.  It was a much more relaxing trip than when we last went when my daughter was 4 months old. But, two of the highlights from the trip…brussel sprouts and yoga on my new Manduka eKO SuperLite Travel Mat!

Yes, I took my yoga mat on our trip! Actually, I bought myself a little present before our trip. I am a big fan of my Manduka PRO Yoga Mat (aka The Black Mat PRO).  When people ask me what mat I recommend, I always point to my mat (don’t worry, this is not a paid endorsement! This is just my PERSONNAL opinion!). This is what I tell people when they ask: if you are going to be on your mat a lot, doing a lot of yoga (have boney knees life me), and can afford to invest (because this mat runs about $100) in one awesome mat with a lifetime guarantee, then look no further…if that does not describe where you are in your life/practice, then you might want to shop around. But, if you want to travel around with your mat, this is NOT the mat for you! It is NOT a light weight mat. It is definitely made to last. So, since we were going to be traveling to Hawaii with a limited amount of luggage, I decided to buy myself a birthday present (my birthday was in September, so don’t worry, it was justified). I bought Manduka’s eKO SuperLite Travel Mat! This baby only weighs about 2 lbs. and can be folded or rolled! For me, one of the most important things in a mat is what I call “the slip factor.” The rubber has to be somewhat sticky so that my hands and feet don’t slip all over the place and I land on my face.  Aside from it lacking in the cushion department for my boney knees, it was just like practicing on my Black Mat (and obviously it can’t have all the extra cushion if it is only going to be 2 lbs and fold and roll for travel).

Ok, moving on (you thought I was going to rant and rave about my yoga mat forever, didn’t you!) So, my husband always jokes around that if someone came out and said that dirt was the new superfood, I would eat it! Well, that is only partly true… :) To me, beets taste like dirt and they are extremely good for you and I have never been able to eat them. Although, I have found some ways to include them in my foods. As for the brussels sprouts, growing up and until this year, I thought I HATED brussels sprouts! WOULD. NOT. EAT. THEM! But, my sister cooked them one night for dinner (she is living with us while finishing up at Vet School), and I barely left any for her! They were amazing! Now, you would think that I prepare brussels sprouts as my main course, and everything else as a side dish! So, I made these in Hawaii as well. Actually, I would love to make them every day! I don't think I could ever get sick of them!

But, let's for a second look at how awesome these bad boys are for us.

1. Their high fiber content helps lower our cholesterol.
2. Recent studies have shown that certain compounds in brussels sprouts help block specific enzymes that can be detrimental to the health and stability of DNA within our white blood cells.
3. TONS of vitamins AND antioxidants
4. Helps fight inflammation
5. Cancer prevention AND cardiovascular support
6. Aids in digestion and diet

Here is the EASIEST and TASTIEST recipe ever (again, my PERSONAL opinion):

What you will need:

• Brussels sprouts
• Balsamic Vinegar
• Olive Oil
• Minced Garlic
• Sea Salt/Pepper to taste

Directions:

1. Pre-heat oven to 425 degrees and line baking tray with parchment paper (or aluminum foil)
2. Rinse sprouts, cut/remove ends, and cut brussels sprouts in half lengthwise 
3. Place sprouts on baking tray
4. Pour oil and vinegar over sprouts. (This is the fun part! We like a lot of vinegar on ours...just make sure to drench them pretty well, but it is up to you how much).
5. Sprinkle with garlic, sea salt, and pepper.
6. Using a spatula, turn sprouts a few times to make sure they are all coated,
7. Place in oven for 25-30 minutes, depending on how soft or crispy you want them.
8. Devour...guilt free! :)

If you were like me and hate brussels sprouts, try these! And let me know what you think! :)

   

I'm the Guest Blogger on Yuppie Farm Girl for Part 2 - Building Strength and Flexibility at Home

I am so excited and honored to announce that I am blogger, and most importantly my BBF, Lisa Howard's first guest blogger on Yuppie Farm Girl! This is part 2 to Yoga Is Just a Study Hall, so head on over to Yuppie Farm Girl to learn more about how Lisa and I met, the truth about sheep people and pig people (you know you want to read more now!), and some yoga even beginner yogis can do at home (with a step by step guide and PICTURES)!

SNEAK PEAK!

Thank you, Yuppie Farm Girl, for featuring Live, Love, and Do Yoga (or what I will, from this day forward, think of as, Cowboy Boots and Yoga Pants! I see this blog evolving before my very eyes! HEHE!). 

Be sure to go to Yuppie Farm Girl and follow her!

And, of course, keep an eye out for more Lisa and Lauren stories, as Live, Love, and Do Yoga will be featuring Yuppie Farm Girl soon!

Yoga Is Just A Study Hall (Plus, Stay Tuned for Building Strength and Flexibility at Home)

Have you ever been so excited to master a pose in your yoga class? Maybe Handstand or actually balancing in Balancing Half Moon (Ardha Chandrasana) for more than half a second! Feels pretty awesome, right!? I am completely guilty of running straight home to tell my hubby what yogic asana epiphany I just had! (He usually just responds with a "That's nice, babe." He obviously isn't "yoga crazy" like I am.)

But, what you might find yourself doing more of is grading each pose that you come into, even comparing yourself to others. For instance, I could say, "Wow! I actually got into Full Camel (yes, that is me in the picture below), but really I could work on pushing my hips forward a little more and walking my hands further up my feet so that my elbows come down onto the ground, so really I only get a B+."

STOP THAT RIGHT NOW!!!!

Your yoga practice is NOT a test where each pose gets a grade!! That isn't how this works! I actually like to compare yoga to study hall. What?! Why study hall, you ask? Well, because! That's why!

Ok, ok...well, we practice yoga to bring awareness to our breathe and consciousness to what is going on in our bodies and around us in the present moment, not only for the 60-90 minutes that you might practice per day or every other day, but to start to make that awareness and consciousness a habit that will start to seep out into our lives 24 hours a day, 7 days a week. So, really, everyday life is the test and yoga is just the study hall that helps us prepare for it. My hubby is actually spot-on in his response to me. That IS nice that you feel accomplished by finally being able to come into a pose you never thought you would get. No need to down play that. But, that really isn't why you show up to your mat over and over again, is it? (I see you shaking your head NO). :)

So, while my full camel may not be "picture perfect," at least I won't be graded on it. The test is, can I take that same awareness, calmness, and consciousness off my mat and into my life?

The answer.....I try...and if I fail today I get to wake up tomorrow and try again. :) 

Stay tuned for Part 2 - Building Strength and Flexibility at Home with one simple sequence. One of my oldest and dearest friends, Lisa Howard, writes a blog called Yuppie Farm Girl, and will be featuring Part 2 of this post on Tuesday, September 10th. Be sure to check out her blog! She is amazing! Her and I have been friends for almost 15 years, and have always been kindred spirits. Although she now resides in Arizona with her adorable little family, I am excited to be able to stay connected with her through our efforts to lead healthy, wholesome lives for both ourselves and our families.

Our Food is Our Medicine & Melt-in-Your-Mouth Chocolate Chip Zucchini Bread {Paleo}

This morning we took a family outing to one of the local produce stands in Suisun Valley, Larry’s Produce.  My hubby wanted to make some Pluot jam and some Citrus Pickled Bell Peppers tonight, so we bought lots of pluots, some bell peppers and some other stuff for the recipe. We also bought kale, figs (YUM!), white peaches, avocados, apples, limes, garnet yams, cilantro, bananas, raw local honey from Vacaville (our home town!) and more. And the best part, we only spent about $45! Believe me, that is fantastic for all of the great food we bought! We already have a ton of zucchini, yellow squash, tomatoes and egg plant from our garden and my parent’s garden at the ranch, so I have been sautéing lots of veggies and making other yummy things (hint: recipe below)! We are so blessed to be able to have access to such a vast array of healthy seasonal fresh fruits and veggies! These are exactly what are bodies NEED and CRAVE! This is what I call Soul Food!

Thinking about all of the healthy foods we plan to prepare made me remember that I have been meaning to share with you all a book that I bought during my yoga teacher training when we had a lecture on Ayurvedic Health and Healing. Ayurveda or ayurvedic medicine is really just a generic term for “traditional medicine” in India.  I could site of bunch of information in which case you would just zone out and probably have no idea where I was going with this, and I am, by no means, an Ayurvedic expert. So instead, what I got out of this lecture and my own research regarding ayurvedic medicine is that we should view the food that we eat as medicine for our bodies, whether we are sick or not! The book, called Eat, Taste, Heal: An Ayurvedic Guidebook and Cookbook for Modern Living is amazing! 

It has wonderful recipes and talks about how to eat for your body type. I personally do not feel that there is necessarily ONE right way to eat. Some people swear by Paleo, some Vegan, some Vegetarian.  I think that there is a healthy and possibly a BETTER way to eat for YOUR body type! If you have Celiac Disease, maybe Paleo is the right way to go for you. But, it may not be the right way for someone else. We are not all made the same. And, it might possibly be that your body is just out of balance, so you might have to eat a certain way for a while to balance things back out, and then you can slowly start to add other things back into your lifestyle. I had to do this at one point. My Nutritionist had me cut out wheat and corn. It was amazing what a difference this made! My digestive system started to feel so much better. I even started to have more energy! Once my system was back in balance, I started to add some wheat products back in. At this time in my life, I choose not to eat most wheat and corn products because I have noticed that my body seems to be happier when I don’t eat them. At any rate, you probably get the idea, right! This book is not a cure all for eating or digestive disorders…but it is certainly interesting and worth the purchase.

Since I had some zucchini lying around, I will leave you with this recipe for some DELICIOUS Melt-In-Your-Mouth Chocolate Chip Zucchini Bread…it is even Paleo!!!

Melt-In-Your-Mouth Chocolate Chip Zucchini Bread

Paleo, Clean Eating, Pure Deliciousness

What You Need:

• 2 eggs
• 2 1/2 tbsp coconut oil, melted
• 1/3 cup honey
• 1 tsp vanilla
• 1 cup shredded zucchini (about 1 small zucchini)
• 1 1/2 cups almond flour
• 1/2 cup unsweetened shredded coconut
• 1 tbsp cinnamon
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp nutmeg
• 1/2 cup dark chocolate chips (optional)

Directions:

1. Preheat oven to 350 degrees.
2. Line a bread pan with parchment paper so that a little hangs over each side (to make removal easier) – Personally, I think this is the only way that works with this type of bread!
3. Mix eggs, coconut oil, honey, and vanilla until well combined.
4. Add zucchini and mix well.
5. Add almond flour, shredded coconut, cinnamon, baking soda, baking powder, and salt to wet mixture and mix well.
6. Stir in chocolate chips (optional).
7. Pour batter into bread pan and bake for 25-30 minutes, or until a toothpick in the center comes out clean.
8. Allow to cool for about 5-10 minutes, then remove from pan.
9. Eat up!

Ok, so this is what happens when your toddler distracts you...you forget to add the chocolate chips!!! That's a crime, right!! 

The up side is, you can always add the chocolate chips to the top! SAVED!

This

Let me just say that this loaf did not last very long at all! 

The Glorification of Busy & Healthy Chicken Salad

I have seen and heard this quote all over the place lately. It seems like it is popping up everywhere I go, and maybe that is not a coincidence.

“Stop the glorification of busy.”

At first glance, you probably brushed this off just like I did, saying, “This does not apply to me.” But, then after you let this sink in for a bit, you started to wonder, “Do I do that?” or “What does that even mean?”

When my husband and I were dating, we used to make little lists of things we wanted to do together, and then check those things off as we went, even if it was just a list to the grocery store.  He liked making lists as much as I did, and it was always something we could do together, even if it seemed like something very small and insignificant.  And, on our wedding day, I vowed to him that we would make hundreds more lists together, because that was our little special thing. Well, fast forward 2 ½ years later, and my husband requested that we write a list for something or other…I don’t remember what right now…but what I do remember was that I was too busy to make the time to write that list, even though it would have only taken seconds. He then reminded me of my promise, more as a way to get my attention, but that really hit home with me. Did I really just blow off something that would take seconds to do, but meant more to both him and me than anything else I was doing that day because I was what…busy????!! That was pretty lame of me!

But, the fact is, we get busy in our lives doing the mundane day to day things, and many times for others in our family, but sometimes we lose sight of the little things that matter most. In our society, we seem to be judged by the number of things we accomplish in a day, week, month, whatever. We further glorify this by calling it “multi-tasking.” I take pride in being able to multi-task, as most Moms do. But, what sacrifices have I made at the expense of my pride?

So, I asked myself, am I too busy to sit down and read to my child when she brings me a book while I am washing the dishes and cleaning? Am I too busy to make something healthy for my family to eat or would I rather pop some processed food item into the microwave just because it takes fewer minutes to make? Or should I blow off spending a few minutes of quality time with my husband to make a short little list because am I too busy cleaning the house or some other project that I gave myself that could be put on hold for a bit?

When I phrase it like that, it really puts things into perspective for me.

If you are like me, it might take you a while to realize these things, or maybe you are a quicker study than me and already have this figured out. Either way, it is still a process and sometimes we need a little reminder (thank you husband!).

And, just in case you need a quick, easy, healthy recipe for you and your family instead of tossing something into the microwave for lunch or dinner, here is one of my favorite go-to recipes!

Healthy Chicken Salad (with vegan option)

Serves 4-6

Here's what you will need:

• 2 ripe avocados
• 2-3 cooked boneless skinless chicken breasts (can sub with 2 cans drained garbanzo beans for vegan option)
• 2 cups fresh spinach
• 1 1/2 cups seedless grapes
• 3/4 cup raw almonds

Directions:

1. Place almonds into food processor and chop into small pieces, but not fine powder.
2. Tear chicken up into pieces so it fits into the food processor. Add chicken and remainder of ingredients to food processor and blend.
3. Either serve or place into refrigerator.

Let's face it. We are all busy! But, there are still ways to make time for the things that matter, and eating healthy, clean, wholes foods does matter!

Life is a Balance...

I feel that part of being a yoga teacher rather than a yoga instructor, is being able to be vulnerable enough to let your own life experiences emerge in your teachings. I truly feel that you cannot be much more authentic than that, and authenticity is a huge part of being a teacher. I feel that teaching from the heart is what separates the teachers from the instructors - one of my very own teachers shared that profound lesson with me one day.

With that being said, I want to share something from my Saturday afternoon class. First of all, I love my students, and I often times feel that they teach me more than I could ever teach them. About half my class was completely new to yoga, but showed up willing to try something new which was probably very scary to them!

After enduring some intense balancing poses about two thirds of the way through class, I shared a quote that I recently found:

Photo by James Leash with Sharp-Eye Images

I then shared this: recently my heart has also been heavy and filled with sorrow, anger, and disappointment. I was sharing my feelings with a friend the other day and telling her how angry I was. And for me, when I get angry, I then get angry at myself for being angry, and then angry at myself for being angry at myself...and you can probably see that it is just a downward spiral from there. I start to feel like Alice chasing that darn White Rabbit...down the hole I go! But, my friend listened and then she said, "It is okay to feel angry and be mad. Just allow yourself 10 minutes a day to be as angry as you need to be...set the kitchen timer, get it all out, and once the timer goes off, be done being angry for that day." Well, let me just say that I think this is the BEST ADVICE EVER! :)

Our hearts are like sponges. The soak up and absorb all that hate, sorrow, and anger, and unless they are rung out, they just stay saturated with all those emotions and they will consume us. And this is where that quote comes in for me: "Life is a balance of holding on and letting go." 

Instead, let your heart soak up as much love, joy, and compassion as it can possibly hold. Soak up the good...let go of the bad. 

It's a process...sometimes slower than we would like.

Goodbye Stress, Hello Relaxation!

If you walked into my home on any given weekday afternoon, there is a good chance that you would find me in the middle of my family room floor sitting on my knees with my forehead on the earth...

No, I am not having a meltdown, although there are times that I have been close...

And most likely, you would see my little one climbing all over me, just laughing and having a blast! She loves to climb all over me when I get down on the floor because we must be playing a game!

Whenever I need to hit the pause button and reset my mind and my body, I call a timeout and drop right into Balasana, otherwise known as Child's Pose.  I realized why this pose was called Child's Pose when my daughter started rolling over to sleep on her stomach at about 4 months old. THIS was how she slept! CHILD'S POSE! In a Vinyasa Yoga class, it is not uncommon to see people drop down into Child's Pose when the teacher is teaching something completely different. That is one thing I have always loved about Vinyasa Yoga; you never need the teacher's permission to take rest and take care of YOU. I always tell my students that the only difference between the real world and a Vinyasa class is that you can take a timeout, hit pause and reset. How many times can we hit the pause/reset button in the real world?! I only wish!

But, this is exactly what I do when I am at home, or anywhere that people won't think I am nuts! If things are just driving me crazy and I need to collect myself, Child's Pose it is!

So, what are some of the physical/mental benefits of Child's Pose, you ask? Good question!

Physical Benefits

• Alleviate head, neck, and chest pain
• Opens the pelvic floor, hips, and low back
• Stretches the ankles, knees, and hips
• Opens the upper back

Mental Benefits

• Calms the mind
• Reduces stress
• Lessens fatigue

If you said, "WOW, I SOOOO need to do some Child's Pose," and you probably did, because, let's face it, who wouldn't, you are probably asking, "So, how do I do this Child's Pose?" Another great question!

Here is how I teach getting into Child's Pose:

Come to sit on your knees with your feet behind you. Bring your knees out wide and your big toes to touch. Sink your hips back onto your heels, let your chest rest between your legs, reach your arms out long in front of you, let your forehead melt into the earth, and close your eyes.

(Note: you could also keep your knees together more for a narrow kneed Child's Pose. This modification would be less of a hip opener and more of a low back release.)

Now, this is a restorative/resting pose. This should feel really good! But, I see so many people struggle even in this pose. If you are having trouble sitting your hips back onto your heels, try placing a block under your hips. If you are having trouble resting your chest between your legs so that your forehead can touch the earth take a block, pillow, large rolled up towel, or whatever works, and place it under your chest so that you can lay on that. This extra support will feel really good! Remember, if you think that a pose isn't accessible to you for one reason or another, I promise, there is a modification that will work in your body!

Now, hit the pause button and reset!!

THAT'S A Yoga Pose??!!

When you think of what yoga should look like, what do you think of???

I think most people think you have to be doing something super bendy or intense with your body for it to be called yoga.

Well, sure, this is yoga....

Photo by James Leash with Sharp Eye Images

...Ustrasana, or Camel Pose, is a yoga pose and definitely has lots of health benefits.

But, this is actually yoga too....

Photo by the lovely, Troye Boone

...Viparita Karani, or Legs Up the Wall Pose.

Viparita Karani is a mild inversion and has a wide range of health. This pose is known for its restorative nature and will get blood flowing to parts of the body that need it, making it good for most any ailment including arthritis, high or low blood pressure, respiratory ailments, and menopause.

Benefits of Viparita Karani (Legs Up the Wall Pose):

• Regulates blood flow
• Alleviates menstrual cramps
• Relieves swollen ankles and varicose veins
• Helps with reproductive problems in men and women
• Improves digestion
• Restores tired feet or legs
• Stretches the back of the neck, front torso, and back of the legs
• Improves problems of the eyes and ears
• Relieves mild backache
• Provides migraine and headache relief, especially when done with a bandage wrapped tightly around the forehead and back of the skull
• Helps keep you young and vital
• Calms anxiety
• Relieves symptoms of mild depression and insomnia

Note: If you have Glaucoma or a serious neck or back injury, you should avoid this pose.

Getting Into Viparita Karani (Legs Up the Wall Pose):

It is always best to lie on your yoga mat or something with a little cushion (if you are at home, carpet will work just fine). Sit with your left hip against the wall and bend your knees. Reach your hands behind your hips and lean your torso backward. Lean back and use your hands to support your torso as you swivel your hips and bring your feet up the wall.  Keep your sit bones (buttocks) close to the wall and lie down on your back. Rest your arms out to the sides, palms face up. Close your eyes and relax in the pose, breathing softly and evenly, in and out through your nose.

When using support: If you have any lower back pain, support your body by placing a yoga block or folded blankets on the ground beneath your back (you will notice in the picture above that I have a yoga block underneath my low back between my sacrum and the wall). 

If your neck feels strained, place a small, rolled-up towel under it. Cover your eyes with a small towel and keep  them closed for 5 – 15 minutes as you soften and release. Rest your arms out to your sides. Open your shoulder blades away from the spine, relaxing your hands and wrists. Keep your legs held vertically in place, but only partially flexed.

After you come out of this restorative pose, be sure to lie on your side for a few breaths before sitting upright with your back against the wall, then slowly rise to your feet.

Photo by the lovely, Troye Boone

Remember our "Try Something New" Challenge?? How about trying this pose! I mean, what do you have to lose, besides maybe some anxiety, insomnia, tired legs....??? :)

Feel free to ask me if you have any questions!! I am here for support!

Banana Spiced Protein Detox Shake

This healthy, creamy banana smoothie is so good, you might mistake it for a milkshake!

What do you do when your 16 month old toddler wakes up on the WRONG side of the bed? (Miss Little Cranky Pants!!!)

No, you don't hide in a closet...although this might seem tempting at times... :)

You eat a mood-boosting, energy-packed breakfast to keep you going...and you do some yoga while the cranky, but adorable little one takes her nap! Don't get me wrong, though! I love this little munchkin to the moon and back! But, on days like this, I am grateful that she takes a nap, so even if I can't get away to the studio to practice, I can roll out my yoga mat in my bathroom, crank up the heat a little, and ta-da! My very own, private yoga studio! :)

Oh, and this shake!! It is sure to keep you on your toes!

I LOVE me some chai tea, but I only drink herbal teas, so when I find an herbal tea that tastes like chai, I stock up!! Seriously! You should see my pantry! It is like 50% herbal teas and 50% everything else! :)

Right now, this is my favorite tea! There are a long list of herbs in it, but some you might recognize are cinnamon bark, sarsaparilla root, ginger root, licorice root, dandelion root, and cardamom seed. These herbs helps support healthy liver and kidney functions and reduce bloating and water retention. So, of course I drink a ton of this stuff!

But, I need more than just tea for breakfast, so I pack my other staples into my Vita Mix for a detoxifying, high energy smoothie!

The WHAT and WHYs:

Detox Tea = healthy liver and kidney functions and reduce bloating / water retention

Bananas = mood booster, energy source, and so much more!

Rolled Oats = helps keep you full along with other digestive benefits

Protein Powder = PROTEIN

Cinnamon = Natural metabolism booster

Put this all together and you get a whole lot of delicious awesomeness! :)

Banana Spiced Protein Detox Shake

Ingredients

• 1 cup Yogi's Detox Tea (steep 2 bags per 1 cup hot water)
• 1/2 cup unsweetened vanilla almond milk (or any other kind of milk)
• 3/4 cup rolled oats
• 1/2 to 1 scoop vanilla protein powder of choice (I use the Life's Basics Plant Protein Mix in Natural Vanilla like in my Cucumber Coconut Smoothie)
• 1 medium banana, frozen overnight
• dash cinnamon
• Honey, agave, or stevia liquid or powder to taste (optional)

Directions

1. Steep tea and refrigerate overnight. Place peeled banana in freezer overnight.
2. In the morning, add all ingredients together in Vita Mix or other blender and blend until smooth.
3. Slowly savor every bit! Or inhale, like me! 

It's so good you might even mistake it for a milkshake! :)

And what's even better is that my little munchkin woke up from her nap on the RIGHT side of the bed! She was all smiles and laughs the rest of the day! This day turned out pretty good!

Guiltless Mango Carrot Cheesecake...Oh, Yes You Can!!

I hereby deem this Guiltless Mango Carrot Cheesecake kid tested, mother approved! Oh, and even better, it is HUSBAND approved! And a good cheesecake is one of my husband's favorite things, so if he likes it, it must be good! :)

This recipe is guiltless, gluten free, no bake, has a raw / vegan option, and super delicious! But, don't take my word for it! Try it out for yourself.

Note: Below you will find a Vegan Cheesecake Layer Option and a Non-Vegan Layer Option. Choose whichever one works for you. Both are delicious!

Guiltless Mango Carrot Cheesecake

Prep Time: less than 10 minutes

Crust Ingredients:

• 1 Cup Pitted Dates
• 1 Cup Unsweetened Shredded Coconut
• 3-4 Whole Carrots
• 2 Cups Pecans
• 1 Tsp Vanilla Extract
• 1 Tsp Cinnamon

Non-Vegan Cheesecake Ingredients:

• 1/2 Cup Reduced Fat or Light Cream Cheese (Room Temperature)
• 1 Tsp Vanilla Extract
• 1/2 Cup Non-Fat Plain Greek Yogurt
• 2 Tbsp Honey (Agave, Maple Syrup or Stevia – to make it no sugar)
• 2 Packets of Stevia
• 1 Cup Mango Chunks (frozen or fresh)

OR

Vegan Cheesecake Layer Ingredients:

• 2 Cups Cashew Butter
• 3 tbsp Coconut Oil
• 1/4 Cup Agave Nectar (Maple Syrup or Honey)
• 1 Tsp Vanilla Extract
• Juice of 1/2 a Lemon
• 1 Cup Mango Chunks (frozen or fresh)

Directions:

1. Using your processor bowl and blade chop carrots, then add all other crust ingredients and puree until dough like consistency. If it doesn't seem sticky/doughy enough, add a couple more dates.
2. Grease an 8×8 baking pan or glass dish with a healthy oil.
3. Press crust mixture evenly into baking dish.
4. Clean your food processing bowl and blade, then process all cheesecake layer ingredients until smooth.
5. Top crust with cheesecake filling using a spoon or spatula to make sure the filling is evenly distributed over the crust.
6. Cover with saran wrap and freeze overnight or at least 5-6 hours.
7. When you’re ready to serve remove from the freezer, allow to thaw for 30 minutes or so, and cut into squares and top with crushed pecans, shredded coconut or some grated carrots or mango!
8. ENJOY GUILTLESSLY!

Quinoa Power Breakfast & Leaving the City of Your Comfort

I found a quote the other day that said, "You have to leave the city of your comfort and go into the wilderness or you intuition. What you will discover will be wonderful. What you will discover is yourself." 

This made me think back to about 5 months ago when I started my yoga teacher training journey. The first time we all came together as a group of yoga teacher trainees was for the Friday afternoon class at Akasha Davis. All of the trainees were asked to put their mats in the back row, and then we were all handed black bandannas...which we were to wear as blindfolds through the ENTIRE 75 minute class!

As you can imagine, that was both scary and humbling! But, by the end of the class, what I came to realize was how much I was missing by simply neglecting to close my eyes and allow my other senses to take over! Ironically, closing my eyes was extremely eye OPENING!

Sometimes we don't need to go very far to "leave the city of our comfort." Maybe we only need to take one small step.

So, I challenge you to try something NEW! It can be anything, big or small, but it has to benefit your well-being, either physically, mentally, or emotionally. You be the judge.

You could even try this for breakfast, instead of your same ol' bowl of cereal!

Quinoa Power Breakfast

What you will need:

• 1 cup Cooked Quinoa (TIP: Make a bunch the night before and put it in the fridge! Left over quinoa is a quick and easy breakfast, lunch, dinner, snack...you name it!)
• 1 egg
• 1/4 cup Fresh or frozen berries
• 1/2 tsp Vanilla Extract
• 1/2 tsp Cinnamon
• Agave (to taste)
• Almond Milk (to taste)

Directions:

1. Stir quinoa, egg, vanilla and cinnamon together
2. Place in microwave and cook for 1.5 to 2 minutes (or until egg is cooked)
3. Add a splash of Almond Milk, berries, and drizzle with some agave.
4. Enjoy your protein-packed breakfast!!

This is one of my Go-To breakfast recipes! Hope you love it as much as I do!

The Process of Cutting Out the Processed...

....FOOD!!!

Yes, it is a challenge at first, but I promise, your body will feel so much better and thank you for making the change!

What are the most common processed foods?

I was going to give you a whole, long list, but then I realized that we all know what the most common processed foods are. As a general rule, processed food has been changed extensively from its raw state. So, if it uses the words bleached, refined, hydrogenated, artificial, additive, powdered, or soy, consider these a RED FLAG! 

So, things like fast food, white wheat flour and bleached white flour, cereal, soda or other sugary drinks, packaged cheese, cookies and CONVENIENT snacks, and processed meats are some of the biggest culprits, and best things to steer clear from!

I use this as a general rule of thumb for the majority of what I eat and try to feed my family:

Read the labels!! The fewer the ingredients, with names you recognize and understand, the more easily your body can break down and absorb what you are feeding it. 

It just makes plain old sense to fully understand what you are eating, be able to pronounce everything on the list of ingredients (if there is a list), and know exactly where that food comes from…don’t you think?

Rather than counting calories, watching fat grams, or reducing carbs for “healthy eating,” simply eat whole foods that, are more the product of nature than “the product of industry.” It really isn't as complicated as you might think!

I was also going to give you a long list of WHY you should eliminate processed foods from your daily life, but we probably all know most of them too! So, I will share my testimony with you:

Since cutting out processed foods, at least 97% of the time, I have had no digestion issues, which was something I struggled with for years! I had gone to doctors, specialists, and finally went to see a nutritionist. I really haven't had any stomach pains, and if I do, I know exactly what caused it. I have so much more energy than I did before! And to tell you the truth, I honestly cannot remember the last time I was sick!

It is not my intention to make the case that junk food is evil and the world will end if you eat it. Obviously, that is not the case.

In some cases, food processing is beneficial in that it helps neutralize the natural toxins in food before they are consumed.

And sometimes you just want to eat something simply because you like the taste and nothing and no one better get in between you and that double chocolate brownie!! Eating a little processed food now and then won't have a great effect on your overall health. The human body is pretty resilient.

However, a continuous diet of only junk food will certainly have an effect on your well being and your long term risk of disease.

With all of that said, here is your MISSION, should you choose to accept it (yes, I have been on a Mission Impossible kick lately and am waiting, rather impatiently for another one to be made!):

Think about what you have been eating lately. Find what YOU consider to be the most unhealthy thing that you eat on a regular basis. This could be a burger from your favorite fast food joint, a soda, chips, or even those delicious thin mint cookies! Instead, replace it with something a little more healthy like a glass of water or even naturally flavored water, an apple, some celery, a handful of raw almonds, some greek yogurt...and the list goes on!

Don't worry! I won't leave you hanging! I will walk you through this each step of the way! Ethan Hunt had a team to back him up on his missions and so do you! (Ahhh!! There better be another movie coming out soon!!!) :)

Stay tuned for more tips and healthy alternative choices!