It's a rare occasion that my husband has a weekday off! In fact, most mornings I have no idea what he eats for breakfast because he leaves the house at 3:30 AM while I'm still in bed.
Since this morning was different, I thought I'd try my hand at a smoothie bowl! As he launched to take the girls to school, I decided that I wasn't going to spend time putting the dishes away first like I typically do. Nope, today I was going to make the time and take the time to whip up a colorful and delicious smoothie bowl for both of us! He enjoys cow's milk and I enjoy almond, but only had coconut milk on hand. My plan was to wait for him so so we could have breakfast together, but I have 14 days to go until I'm due with baby #3 and EXTREMELY hungry! Not sure I can hold out much longer...I am typing this as I eat. Have you been there before? Had someone in your belly telling you you'd better eat or strangely you might get ill if you don't? That's how I was beginning to feel- sick! So, I'm eating and feeling MUCH better! I've known about this recipe for a few years and just never made it. It's funny though because I actually had all of the ingredients on hand, right down to the chia seeds! It's not often that happens. Speaking of chia seeds, did you know that they are powerful little superfoods? The really do pack a punch and are one of the most popular superfoods in the health community. I was recently reading about them and learned that in the Mayan language (chia was originally grown in Mexico) chia means "strength". In fact, Mayan warriors would use them as fuel during battle. The seeds were valued for their medicinal properties and nutritional value for several reasons. Here are just a few: 1. Nutritional Profile: Chia is high in both Omega-3s and Omega-6s, as well as calcium. 2. Help Promote Bowel Regularity and Healthy Stool: Chia is super high in fiber (roughly 11 grams per ounce) which our bodies must have in order to balance insulin levels. The fiber content can help us feel fuller faster because the seeds absorb the water and expand into a gelatinous substance in the stomach. The gelatin-like consistency occurs because of the soluble fiber in the seeds and it can work like a prebiotic supporting the creation and growth of probiotics in our guts. ** Be sure to drink plenty of water during the day if you eat them before they are in their gelatinous state because they will absorb water from your body. 3. Help Treat Diabetes: Since chia is rich in alpha-linolenic acid and fiber, studies have shown how these tiny seeds can help prevent metabolic disorders like insulin resistance AND dyslipidemia or excessive fat in the blood. Both of these factors play a role in the development of diabetes. For more information about the benefits of chia seeds click HERE. Tired of pricking your fingers to check your blood sugar levels or do you know some one who is? Click HERE. Here's the low down on this yummy Banana Berry Smoothie Bowl Total Time: 10 min. Prep Time: 10 min. Cooking Time: None Yield: 1 serving Ingredients: ¾ cup almond milk 1 scoop Strawberry Shakeology or Vegan Tropical Strawberry Shakeology ¼ cup fresh or frozen blueberries (reserve some for garnish) 1 cup ice ¼ large banana, cut into thick slices ¼ cup fresh or frozen blackberries 2 Tbsp. sliced raw almonds 1 Tbsp. chia seeds 2 tsp. raw pumpkin seeds (pepitas) Preparation: 1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth. 2. Place smoothie in a medium bowl. Top with remaining blueberries, banana, blackberries, almonds, and chia seeds; serve immediately. Considering joining me in my private on-line Health and Wellness group. Click here to request to join and send me a Facebook Message to let me know how you found out about the group!
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Who Doesn't Like Quick Meal Prep? Try This Seasonal Crock Pot Meal Even if it is Out of Season!3/31/2017 Last week I was on the hunt for a really, really simple meal that would take little to no prep time.
I'm 36 weeks pregnant and the baby has already dropped. Just to give you an idea as to how large I am, when people see me they ask, "WHEN are you due?", "Are you having twins...again?", or "Have you passed your due date?" - Well, I actually haven't gotten that one, but the eyes can be very telling. People have even told me, "You look great! You don't even look pregnant from the back", trying to make me feel better of course. The funny thing is that none of the comments or questions bother me. I agree with them! I'm feeling mighty heavy and know that I look like I could be carrying a set of twins, except I KNOW what I looked like when I actually carried twins 39 weeks (to the day) over 6 years ago and I was MUCH bigger than this! Ha! So you're probably wondering what on earth this has to do with the crock pot meal that was a hit in my book last week. The point is, I was desperate to find something we could eat that was nutritious, but wouldn't have me on my feet prepping for long. Oh, and I knew it needed to be a crock pot meal, so I could prep and forget it for a few hours. Plus I have two crock pots and they hadn't had a workout in a while. So, you can imagine how elated I was when I stumbled up on a recipe that fit the bill thanks to sweetpeasandsaffron.com. When you read the recipe you'll understand why I say it's out of season, but it worked out and met the criteria I had. My husband enjoyed it and one of my 6 year olds did too. The other said she wasn't a fan of the maple syrup sauce. Hey, 3 out of 4 isn't bad! You definitely want to make sure that you include the pecans if no one is allergic. I think this is the kind of dish that needs some sort of crunch. We added them to our own plates after serving since pecans make one daughter's mouth itch. Brussels Sprouts with Cranberries, Pecans, and Butternut Squash Serves:8 Prep Time: 20 minutes Cook Time: 2 hours 30 minutes Ingredients 4 cups Brussels sprouts, Halved (14 oz) 4 cups butternut squash, cut into 1 inch cubes (21 oz) 1 red onion Maple Cinnamon Sauce 1/4 cup maple syrup 2 tbsp apple cider vinegar 1 tsp ground cinnamon 1/4 tsp ground nutmeg 1/2 tsp salt 10 minutes before serving: 1 cup fresh cranberries (I used frozen) 1/2 cup pecans Instructions Toss together the Brussels sprouts, butternut squash and red onion and place in the base of a 5 quart crock pot. I greased my pot with coconut oil beforehand. Cook on high for 2-2.5 hours, stirring once at one hour. Start checking for doneness at 2 hours. Brussels sprouts should be softened but still have some chew to them. Butternut squash should be tender and not mushy. Next time I prepare this I think I'll let it go for 2 hours rather than the 2.5 to ensure the veggies a bit firmer than what we experienced. Just Before Serving add fresh cranberries and cook for an additional 5 minutes. In a small pot, stir together the maple syrup, apple cider vinegar, cinnamon, nutmeg, and salt. Bring to a boil, reduce head and simmer, stirring frequently for 5 minutes. sauce will reduce and become thickened. Pour over the veggies and toss. Sprinkle with pecans serve and enjoy! Well, I'm back home in Kansas after three weeks of Army Reserve duty in Virginia. People keep asking if I'm glad to be home and I end up hesitating before I answer...sounds like a bad sign doesn't it? Well, I'm just being honest. Let me share why I hesitate. I hesitate to answer because I'm naturally glad to be home, however, it is also means back to reality. Three weeks of only having to be responsible for me and the baby growing inside of me was kind of nice. No mounds of laundry to wash, dry and fold, no trying to figure out what prepare for dinner, no lunches to pack for school, no trying to get small people in bed who'd rather implement stalling tactics, no 18 stairs to climb to get from our downstairs to our upstairs (which gets tougher the bigger the baby gets)...all of those things I enjoyed having a break from. Oh, and I can't forget, my husband has had to travel quite a bit this year, and keeping the household running solo can be exhausting. In fact, he came home from three weeks away just two days before I left for Virginia; I really needed a break. My hat is off to single parents and parents who have a spouse deployed serving our country abroad.
You're probably wondering, so what does any of this have to do with healthy living. Are you familiar with Brene Brown? She's a scholar, researcher, and speaker who studies shame and vulnerability and I came to know of her by her TED Talk on those same subjects. Anyhow, while I was away from home I began listening to The Power of Vulnerability Teachings on : Authenticity, Connection, and Courage on Audible. I've still got about 3 hours left until I finish, but as I listened today I was reminded of one of the chief reasons I started to keep a gratitude journal a year ago or so. Here's what Dr. Brown said: "I have never, in 12 years, interviewed a single person who described themselves as joyful, their lives as joyous, or described the ability to lean into joy who did not actively practice gratitude. Across the board, the one difference they had from the rest of us is they actively practice gratitude." Each day, I do my best to write down three things I am grateful for. Have a missed some days here or there? Of course I have, but I get back on track and resume journaling what I am grateful for. Based on other reading I've done, the research shows that people who practice gratitude benefit over and over again from: - stronger immune systems (seriously, who would turn one of those down??) - acting with more generosity and compassion - feeling less lonely - more JOY, optimism, and happiness (Check out studies by Dr. Robert A. Emmons and Dr. Michael E. McCullough) So, how can you get started? It's simple! Grab an empty notebook, it doesn't have to be fancy or expensive, and commit to starting with capture 3 things you are grateful for at least 3 days a week. Begin each day with capturing them with a grateful heart. If you're like me, and have some Thank You notes to write and put in the mail, knock those out before the week is over! Placing our focus on the positives in life doesn't allow us much time for the negative! So, give it a shot! Why not?!? What I'm thankful for today: 1. That my parents have always been supportive of my siblings and me. My mom came and cared for our children while I was away and my husband was working and my dad supported her efforts even though it took her away from home for about a month. 2. That I got an important call back today which is paving the way for a prayer that's been on my request list for some time now. 3. That my husband graduates from his program and comes home tomorrow! * My bonus gratitude today is for being blessed with ALL of the things I got to take a short break from. I'm thankful that my family has clothes that turn into mounds of washing and folding. I am thankful for the 18 stairs in our house because it means we are able to live in the house we selected to buy. I am thankful for the ability to buy the food required to prepare dinner and lunches. I am thankful for our health. 1 Chronicles 16:34 Give thanks the Lord, for he is good; his love endures forever. A few things come to mind when I read this article about Liquid Fasting Cleansing Diets.
1) Consider the potential risks associated with a liquid fasting cleanse. Prolonged liquid-only (especially if it is a water only fast) fasting cleanses should be limited when done without medical supervision for health and safely reasons. You DO NOT want to reach a dangerous state of ketosis without medical supervision- although I think drinking PLENTY of fruit juices through out the course of a day is probably safe for a bit, but don't get forget to consume good 'ole H2O and dehydrate yourself! 2) Perhaps a Medically Supervised Cleanse is what you need! This article brought back memories of my medically supervised 9-day water-only fast 🙂. More on that in a future blog post! 3) Consider factoring in Intermittent Fasting into the equation. Intermittent fasting is a great and safer way to allow your digestive system to rest and to continue burn calories throughout the day safely! In my opinion, intermittent fasting is an effective way to burn calories with limited risk of getting medically "hurt"- although ALWAYS check with a physician before starting anything like this. Some folks shouldn't go hours without eating based on any medications they are taking, etc. Based on personal experience, I believe intermittent fasting can produce long term and sustained weight loss results. What is intermittent fasting? Intermittent fasting is all about allowing your body to burn calories longer. When we rest at night our bodies burn 50% fat and 50% carbohydrates. Intermittent fasting is about prolonging the amount of time we allow our bodies to do this....so, not eating your first meal until 10 AM for example. It's OK not to eat breakfast! If you've heard the term Intermittent cardio fasting this is just plugging some cardio exercise in during that time you are not eating in the morning! I'd love to hear from you! Have you ever followed through with a liquid cleansing diet? How did it go? Did you do it alone or have a buddy to go through it with you? What did you drink? What were your results? How did you feel before, during, and after your cleanse? - Allison
Prepared a bread-less sandwich yesterday for the girls...the bread? Boston lettuce, although they ate it with tortilla chips for a snack yesterday. Ingredients? Well, I'll share that in a moment, but it was a hit...and then it wasn't ?. Both of my 5 year olds both claimed it was too sweet. Darn it! I wasn't going for sweet, but I think reducing the amount of raspberry vinaigrette will help. Actually using lemon pepper to season it like the recipe calls for rather than substituting random Mrs. Dash mixes because I didn't have any lemon pepper on hand will help I'm certain too.
Anyhow, I'll know for next time! What have you prepared for your kiddos that they liked and then turned around and stopped liking? Avocado Chicken Salad (makes 6 servings) Ingredients: 2 cups organic chicken cooked, diced (I just boiled mine) 1 large avocado, diced 1 rib celery, diced 2 hard-boiled eggs, crumbled 4 tbsp raspberry vinaigrette lemon pepper seasoning 6 Boston lettuce cups Instructions: Toss chicken, avocado, and celery in a large mixing bowl. Add the eggs. Mix in the vinaigrette and season to taste with lemon-pepper. Serve in Boston lettuce cups. adapted from Diets for Healthy Healing by Dr. Linda Page It's not often that I have the opportunity to grab a meal at Whole Foods since there's not one near where we live. But TODAY I did! Find out what I selected from the lunch buffet and why I chose to veer away from the kale salad. |
AuthorAllison Marschean is a wife and mother of 8 year old twins girls and a 2 year old baby girl who is kicking an autoimmune disorder to the curb with food and fitness, all while living her dimensions! Archives
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