I've been MIA for awhile.  A long while, actually!  Sorry about that!!  Life has gotten a bit crazy lately....in a very amazing and productive way.  I have finally started chasing my dreams.  No more wishing and planning.  I am DOING!!  What am I doing, you ask...EVERYTHING I want and more!!

I've started school again at Arizona State University.  I am working towards my Bachelor's of Health Science in Healthy Lifestyles Coaching.  What does that mean exactly??  It means I'm getting a health degree that will help share my love of health and fitness.  I've turned my passion into coaching.  Awesome, right?

With my new degree, I've also become a Beachbody coach.  I know, I know.  Don't roll your eyes at me.  I know there are millions of us out there, but none of them are ME!  I'm amazing!  Haha, but seriously!  I am combining my degree, with a future coaching business, with the amazing Beachbody team.  Instead of waiting for a degree or starting a holistic coaching business, I get to help people RIGHT NOW!!  If you want to get healthy, get in shape, lose weight, gain muscles or whatever your health and fitness goals, I can help you do that!  My passion, my knowledge, and their programs....match made in heaven!

What else am I doing?  Well, I've recently upped my fitness game.  I head to the gym almost daily!  I've got dreams!!  People always say I have the physique of a bodybuilder, maybe it's time I show them what I can do?  Ok, I'm not getting that insane, but I definitely want to gain some strength!  I'm always working on my cardiovascular health.  My handsome boyfriend and I are planning some amazing backpacking trips, with a goal to do the Pacific Crest Trail in a few years.  A man who enjoys the same hobbies, supports my goals, AND is good looking...am I lucky or what?!?!?

I'm still enjoying my vegan cooking and crafting, just haven't had much time to experiment lately.  But I promise to get some new recipes and workouts posted soon.  I have some time off school for the holidays and I plan on keeping busy!

If you are interested in learning more about the FREE clean eating and fitness challenges I host, drop me a line here....http://goo.gl/forms/HlmXfTMZkJ  You can also follow me on Facebook here....https://www.facebook.com/beccasl5369 .  I am always posting health and fitness tips, motivation, recipes, and workouts.  Love you guys!!!

A Fun New Way to Meditate

When was the last time you colored a picture?  I don't mean coloring for a minute with your child.  But when was the last time you colored for yourself??  Elementary school?   Do you even own a set of crayons, color pencils, or markers??  Coloring strengthens creativity, brings out your inner child, and is fun!!  But, what if I told you that coloring was an excellent way to meditate.....

 

Meditation is a way to calm and relax your brain and body.  It improves mental function, improves health, and creates a positive outlook.  There are several types of meditation (mindfulness, guided, transcendental, walking), but they can be a bit tricky for beginners.  If you are like me, your brain runs 1000 miles per minute.  And the more you try to quiet your mind, the louder it gets. So.....what do you do??


COLOR!!!  But don't just color any old picture.  Sure, coloring Barbie or cute puppies and kitties can be fun, but it doesn't quite have the same effect.  Try coloring an adult coloring page (and no I don't mean adult! We are talking strictly G-rated here!), a mandala, or a zentangle.  You can find tons for free online or purchase one.  I found a few in the Barnes & Noble bargain section and on Amazon. 


While it doesn't seem like meditation, it is just that.  You start focusing on staying in the lines.  Your mind begins to clear.  Your stress reduces, your blood pressure drops, anxiety lessens.  Before you know it, your page is finished and you've been meditating for an hour.  You are relaxed and ready to face your day (or ready to get a good nights sleep if you color in the evening!).  So here are two pages to get your coloring started.  When you finish, post your masterpiece in the comments.  Happy coloring!!!

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Enjoy the Journey

In our society of achievement junkies and constant do-ers, we are often focused on the final outcome.  How many pounds we want to lose.  How much money we want to make a year.  The dream wedding.    A final grade.  The high score on that video game.  And when we reach our goal?  It's on to the next biggest, baddest, greatest thing out there.  What happens while you go from here to there??

We are too lazer-sighted in on that goal, we forget to enjoy the process.  We don't see the changes happening.  We forget to live in the present, always in the future.  What is that saying.....stop and smell the roses?  We need to take time out of our goal achievements and savor what is going on now!  Honor how far you have come, even if you still have a long way to go.

So next time you think "Man, I've only finished this much of THAT goal"... STOP!!  It's time to focus on the fun you've had getting to that point.  Instead of "I still have 10 pounds to go" think "Wow, I really like doing PiYo/walking/yoga/weight-lifting.  I feel amazing!"  Instead of "Dang, I still need 10,000 points to beat my high score" think "That was a heck of game!  So much fun!" 

Life isn't about where you end up....it's about how you got to where you are.  So, enjoy the journey!!

Disappointments & How to Dream Big

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Some people call me impatient and pessimistic.  I call myself a realistic big dreamer.  Oxymoron?  Maybe.  But, I've dealt with a lot of disappointment in my life...most of it my own fault.  Unfortunately, I am own of those people who unconsciously expects results right away.  I'll eat right and workout for a day and be a bit disappointed when the scale doesn't move a bit the next day.  Luckily, I recently had a breakthrough in my mindset.  Do you also expect results to soon?

Think about this...when you cut your finger, does it heal immediately because you put Neosporin on it once?  When you have a cold, are you cured after taking DayQuil once?  No!! your body needs time and continual care to heal.

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The same applies to weight loss.  It takes more than a day, week, or a month to heal your body and lose weight/gain muscle/increase stamina.  Remember the saying....Rome wasn't built in a day?  Same thing applies to your body.  When your expectations are realistic, you decrease your mental strain and allow your body to do its thing.

BUT, at the same time....you do still need to dream big.  I know, I know!  Basically, the opposite of what I just said.  However, without goals and dreams we never change.  We get stuck.  Stagnant.  So keep dreaming.  Hell, dream BIG! But, keep your timeline expectations realistic.  Don't expect to make 1 million dollars by tomorrow, start a profitable business in day, or lose 20 pounds in a week.  Work hard toward your goal everyday.  And you will see the results you want!

Quick & Easy Granola Bars

My love of vegan foods is growing.  Especially since I keep finding easy and delicious recipes to try.  My latest experiment...vegan gluten-free granola bars.  They are so easy and no-bake (which I love in this hot Arizona weather).  And like all great recipes, they are easily customizable. I found the original recipe here.  It is a delicious recipe, but the sugar content is WOW!! It contains 12-15 grams of sugar (for 16 bars depending on nut butter used).

So, I played around with it a bit.  I tried to cut down the sugar....by eliminating the brown sugar, using less brown rice syrup, and switching up the nut butter used.  What I learned....the brown sugar can be eliminated (but that only removes 1 gram of sugar per bar) and the brown rice syrup cannot be lessened.  Don't get me wrong, the mixture still tastes fantastic without as much brown rice syrup, but the bars do not stick together correctly.  It falls apart into a clumpy mess.  Here is the recipe I decided on....

Ingredients

2 c quick oats (we have bulk oats)
2 c crispy rice cereal (I use Erewhon, it's organic and gluten-free)
1/2 c of nut butter (I prefer almond, but I've used peanut)
2/3 c brown rice syrup
1/3 - 1/2 c chopped raisins
1/3 - 1/2 c vegan chocolate chips (I use Enjoy Life brand)
1 - 2 tsp vanilla extract (the kind with no corn syrup)
1 tsp cinnamon
1/2 package of sliced or slivered almonds (optional, but yummy)
1/2 tsp salt (optional and not needed if nut butter is salted)

Combine nut butter and rice syrup in microwave safe bowl.  Heat for 1 min and mix.  Heat for another 1 min.  Add vanilla and cinnamon

In a separate bowl, combine the oats, rice cereal, raisins, and almonds.  Add syrup mixture and blend well.  Gently fold in the chocolate chips, being careful the chips don't melt.

Spread mixture into a foil- lined square or rectangular pan (original recipe says 8x8, I used 7x11).  Firmly pack down.  I like to save some almonds and chocolate chips to sprinkle on top.  Freeze for at least 1 hour or until set.

When set, pull foil out of pan and cut into bar shapes.  I aimed for about the size of a Quaker chewy granola bar and was able to get 16 bars.

ENJOY!!  You can store them in a "tupperware" container, plastic wrap, or mini plastic bag (which is what I use).









This recipe still contains a higher amount of sugar per bar than I would like, but I've decided I am ok with that.  Here is my reasoning.....I would rather have a chemical-free, higher-sugar, homemade granola bar than a low-sugar, chemically-altered store bought bar.  I avoid artificial sugars (and other artificial ingredients) as much as possible.  If you are worried about your intake of sugar, just be extra vigilant in your other foods.

Final nutrient count for 16 bars using plain almond butter and slivered almonds.  Keep in mind the majority of fat comes from the almonds and almond butter, so it is a good healthy fat.  Your nutrients will differ depending on nut butter used, as well as the amount of raisins, almonds, and chocolate chips used.

Affirm Yourself: The Power of Your Mind

Affirmation:the assertion that something exists or is true

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Have you ever used positive affirmations?  Affirmations can be used to brighten a bad mood, deepen meditation, create an outcome in your life, and completely change your life.  I know what you are thinking...."how can saying a few words change my life?"  It is all the power of the mind!!!  The mind is a beautifully, powerfully, mysterious thing.  I don't know the psychology (the why's and how's) of why affirmations work, but I know they do.  Need proof?  Here's a story....




When it came to school, I was a good kid.  I got good grades, never got into trouble, and had excellent attendance.  But, like all kids, I sometimes (not often) wanted to play hooky.  I've always had an issue with guilt.  Even when truly sick, I feel guilty about missing school or work.  So, I would have to pysch myself up to fake being sick.  The night before, I would repeat to myself "I have a headache.  I'll tell Mom I don't feel good.  I don't feel good because I have a headache."  My alarm would go off in the morning aaannnddd...I have a headache.  A real, true, full-blown headache.  WTF!!!  I didn't actually want to have a headache, but my words convinced my mind.

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So, I know that isn't exactly an example of a positive affirmation, but you get the idea.  The mind is powerful!!!  Now just think, if the mind can create a headache with just a few repititions of this "affirmation", imagine what your mind can create if your create a daily (or twice daily) habit of stating your positive affirmations.  WOW!!!  I like to read my affirmations in the morning, to start my day off right, and before bed, to relax and let them sink in while sleeping.

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How do you create an affirmation??  It's simple.  You create a statement in present tense regarding whatever you want to manifest or create in your life.  It can be ANYTHING!!  You can have 1 affirmation or 100.  Get creative!  Work sucks?  "I have an amazing job that utilizes my talents and fulfills me."  Anxiety prone? "I handle stress with clarity and ease."  Money issues? "I manage my money well; I can afford all that I need."  See.....easy!!!




Affirmations have become so popular (because they work!) that many fitness instructors and coaches have added them to their workouts.  Nichole Kellerman Wurth of Wildly Alive Weight Loss uses affirmations in her workouts.  Check out a workout here and try out the affirmations.  Or join me in the FREE upcoming challenge  (starts 6-1-15) and learn more about her workout affirmations.  Erin Stutland of Shrink Session Workout uses them in her Soul Strolls and workouts.  You can download a free mini Soul Stroll full of amazing affirmations here.  You can also join me in her FREE upcoming challenge (also starts 6-1-15) at the same link.

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Are you ready to change your life????  Start affirming!!!

DIY Copycat Quest Bars

While on my fitness journey, I have become obsessed with Quest bars.  I mean OBSESSED!! Most protein, meal replacement bars are good, but taste a bit off.  Quest bars taste like heaven in your mouth.  Especially the White Chocolate Raspberry!  I drool just thinking about it.  These bars are filling, help with my sweet tooth, and are filled with healthy, nutritious goodness. 

Sadly, they are made with whey, which doesn't fit into the vegan lifestyle I am trying to build.  Luckily, I happened across The Big Man's World website.  With a little bit of adjusting, I came up with a recipe for gluten-free, mostly-vegan, deliciously homemade protein bar.

Ingredients
3 c. gluten-free oat flour
2 scoops of protein powder (vegan or whey if not vegan)
2 T granulated sweetener (I used Stevia)
1/2 t salt
1/2 c of nut butter (I used almond)
1/2 c brown rice syrup
2 t vanilla extract
4-6 T unsweetened almond milk
White chocolate chips or chunks (only part not vegan, I used 1/2 c)
Dried raspberries (I dehydrated my own, use as many or as little as you want)

Add dry ingredients in large mixing bowl and mix well.
 

In separate microwave-safe bowl, melt nut butter and syrup.  I put mine in the microwave for 1 min, mixing halfway through.  Add 2 t vanilla, blend.

Combine liquid and dry mixture.  Mix well. 

Slowly add 1 T of almond milk at a time until dough is formed.

Right amount of almond milk

Too much almond milk, add more flour to correct

Make sure the mixture has cooled, so chocolate doesn't melt.  Then fold in white chocolate and raspberries.

Separate into equal parts (I got 14 out of mine).  Place onto cookie sheet lined with parchment paper.  You can either smush them into cookies or bars as I did.

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bars

the vegan dough wouldn't incorporate the white chocolate, like it knew it ruined the veganess, lol

Refrigerate for at least 30 min.  I take my to work for lunch, so I like to keep mine in the freezer (I wrap them in strips of the parchment paper and place in plastic baggie).  At lunch time, they are thawed by still chilled.

I had some trouble finding a few of the ingredients (actually, I didn't feel like running all over town to several stores to find them).  The dried raspberries and vegan white chocolate where a problem.  I have a recipe to make vegan white chocolate, but I couldn't find one of the ingredients for that so, I made due with what I could.  I dehydrated a clamshell of organic raspberries and used regular white chocolate chips, until I can find or make vegan ones.  Also, I made half the recipe vegan (not counting the white chocolate) and half whey for the BF.  We both agreed they were yummy!  The cost for 14 bars was about $20-$25.

Nutrient facts
Vegan: 

Whey:

ENJOY!!!

One pot quinoa dish

I want to share with you one of my favorite dishes.  It is quick, easy, nutritious, and clean.  Best part.....its versatile and delicious!!  I was introduced to quinoa (KEEN-wah) a couple years ago through Blogilates.  I quickly became obsessed!  It is so healthy and so tasty!  But sadly, I didn't know many ways to cook it.  I came across a recipe on Pinterest that sounded amazing, so I gave it a try.  I'll share that recipe with you and the recipe for our new version of cooking it.  I'll also post the calories and nutrients.

Ingredients:
1 c. organic quinoa
2 c. organic vegetable broth
2 c. organic broccoli
1 c. shredded cheese (from block)

Add broth, quinoa, and broccoli to medium saucepan.  Bring to a boil.

Quinoa, Amaranth, Cauliflower, Broccoli, Broth 

Once boiling, cover and simmer on low for 10-12 minutes, or until broth has been absorbed.

Simmering

Broth fully absorbed

Stir in shredded cheese.

Do not use store bought shredded cheese.
Only clean if cheese is from a block.

Fully cooked quinoa

Serve warm.  I like to sprinkle a little bit of black pepper and cayenne pepper on mine for a nice little kick.

Add a sprinkle of cheese or seasonings

This can serve 2-4 people depending on if it's a side dish or main dish.  We usually eat this as our main and only dish, so we divide it between the two of us.  Now keep in mind, serving it as two servings makes the calories fairly high due to the cheese.  If you are worried about calorie/fat count, you could easily do less cheese (we just happen to LOVE cheese).  Four servings calorie count is 285.  Two servings calorie count is 570.  It is 49% carbs, 32% fat, 19% protein.

4 servings

2 servings

 Since quinoa costs can start to add up if you use it often and we are trying to add more/different vegetables, we've started playing around with the recipe.  Our current recipe (and what is shown in the pictures) is....

Ingredients:
3/4 c. organic quinoa
1/4 c. organic amaranth
2 c. organic vegetable broth
1 1/2 c. organic cauliflower
1 c. organic broccoli
little less than 1 c. shredded cheese (from block)

Cook as described above.  Four serving calorie count is 297.  Two servings calorie count is 594.  It is 46% carbs, 35% fat, 19 % protein.

The great thing about this recipe is you can adjust it to your tastes.  You can use any vegetables you want!  Or change up the grain amounts, use less cheese, use water instead of broth.  It's all up to you!  Enjoy!!