balance, chocolate, easy, fitness, health, movement, tips, travel

Staying on track during travel

It’s inevitable, whether it’s during the holidays or just for a special occasion, we all find ourselves making our way through the long security line and shuffling to the gate to dash off to some exciting destination. As fun as travel can be, sometimes the options at the airport are not always the healthiest when you’re trying to stay on track.

I have done a lot more traveling in the last few years, and coincidentally, my health has become an even greater priority as well, so how do you make healthy choices when you’re on the go? Here are some ways I manage to make sure I feel great and don’t have to sacrifice healthy choices during travel.

 

  1. Plan ahead! Since I always keep healthy food in the house, it’s not a big leap for me to grab smart choices when I’m leaving the house. If I have a lot of time I will bake some protein muffins ahead of time or make some nut and seed bars. If I am short on time, I make sure to grab a couple pieces of fruit that travel well like apples and bananas, and make my own trail mix. The possibilities here are endless, you can throw together any combination of nuts, seeds, dried fruit and even some dark chocolate chips if you need a it of sweetness. Some great store bought bars I love are KIND bars and RX bars, both have no artificial ingredients and are high in protein and healthy fat without added sugar. Having healthier options in your bag will make it so much easier to walk right past that cinnamon in the food court or avoid unhealthy snacks on the plane.
  2. Hydrate! So often we mistake thirst for hunger, and this can happen even more when we’re traveling and scattered. I always pack a large water bottle in my carry-on luggage and fill it half full on the way to the airport. I finish the water before we get to the airport so I start my trip hydrated and then fill up the water bottle as soon as we get through security. You can carry this onto the plane and this way you’re in control of your hydration, not waiting for the flight attendants to bring you a tiny cup of water : ) Avoid drinking alcohol on the flight which will only contribute to dehydration which leaves your skin feeling icky and can cause you to overeat. Feel free to grab a free bevvie on the plane, just stay away from juices and soda, stick to sparkling water, coffee or tea.
  3. Move, move and move some more. Sitting on long flights can leave you feeling sore and sleepy and can zap your daily move goals. I always get to the airport early enough that I can get through security and do a few laps through the terminal before getting on the plane. Since I know I will be sitting for a few hours, I like to get any movement I can in before boarding. Also, when my flight isn’t super early, if I know I’m going to be sitting during a long fight, I set my alarm, drag my booty out of bed and squeeze in a quick run before a flight. Knowing I got my workout in before travel makes me feel more balanced, less stressed and happy knowing I didn’t have to compromise my fitness goals on a travel day. If you’re on an especially long flight, try to get up eat least once an hour to stretch your legs and move a little bit.
  4. Know your stuff – if you absolutely can’t bring your own snacks and have to eat airport food, do your research. Don’t get lazy or call it vacation calories, be smart about your choices. Read the menu, look for things that are at least half vegetables, and skip the added bread or chips that come on the side. Don’t be afraid to ask for things modified, restaurants are often very willing to be accommodating if you check. Make sure to watch portion sizes as well, often the size that you get is more than one serving, so try wrapping up half right away for later and eating half right away. This can also be super helpful after a long flight when you land and feel ravenous and keep you from grabbing something else unhealthy before you get to your destination.

 

Happy travels – DM me with the ways you stay on track while traveling!

balance, brunch, easy, gluten free, quick, recipe, snacks, vegan, vegetarian

Tropical Oat Bars

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Sometimes, you want to eat seasonally, like enjoying ice cream in the summer to beat the heat, or cozy up with a hot bowl of soup in the winter to warm up. And sometimes, it just gets so damn cold that you decide to protest the weather and fantasize about a dreamy tropical getaway and have to make some snacks that help you do just that.

I don’t really do new year’s resolutions, but I almost always go refined sugar free in January as a body refresh and reset. I do pretty well at resisting the baked goods during the holidays but even I occasionally find myself indulging in more than my fair share of homemade cinnamon rolls, pumpkin pie and holiday cookies. I am a firm believer in enjoying your food always and embracing the treats of the season are a part of enjoying time with family and remembering traditions. That doesn’t mean that I don’t appreciate a break from it all come January.

Going refined sugar free works really well for me, I work well with boundaries and telling myself that I am not having something is often easier than I will eat less of something.

I love snacking on whole foods when I’m running between school, work or just heading to a workout, but many bars you find in stores are loaded with extra sugar or just weird ingredients. That, and I can make my own bars in about 15 minutes for a lot less.

Here are some tropical banana, oat, toasted coconut and almond bars that are naturally sweetened, full of healthy fat and fiber to help get you through these long, dark winter days. You could always add some dried pineapple or mango for an extra tropical feel, just make sure your dried fruit doesn’t have any added sugar.


 

Tropical Oat Bars

Prep Time : 10 minutes | Total Time : 15 minutes

Ingredients

1/2 cup coconut oil

1/4 cup maple syrup

1/4 cup honey

1 1/2 cups oats (I used Trader Joe’s Gluten Free)

1 cup roasted and unsalted almonds

1/2 pepitas

1 cup banana chips

1/2 cup unsweetened coconut flakes

Instructions :

  • Preheat oven to 300 degrees
  • In a small saucepan, combine coconut oil, maple syrup and honey over heat on low until simmering.
  • Spread oats and coconut flakes on a baking sheet and bake for 12 minutes (watch to make sure they don’t burn)
  • When oats and coconut flakes are done, mix in a  bowl with almonds, pepitas and banana chips and cover with oil and syrup mixture.

 

 

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  • Mix to combine and pour into 9X9 baking pan.
  • Place in refrigerator until solid, slice and enjoy. Store in refrigerator.

 

 

breakfast, easy, gluten free, quick, snacks, vegan

Maple Pumpkin Granola (GF, Vegan)

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I have been ready for fall for a while. Don’t get me wrong, I enjoy the sunshine and warm weather as much as the next person, but not all the time. There is something so comforting about the changing leaves, a slight chill in the area and the coziness of drinking a cup of tea and baking on a Sunday afternoon when it’s grey out. I also think that pumpkin is an underrated squash that only really gets hype around Halloween and Thanksgiving and love using it in all my cooking, including both savory things and sweet.

I’ve been craving some hearty granola, but most of the stuff you buy in the store has a lot of sugar and is highly processed. I wanted some granola that had all of the flavors of fall I love so much, but without the refined sugar. My criteria also included something with healthy fat and lots of plant protein.

Enter my maple pumpkin granola. It’s sweetened with a little maple syrup and some apple juice, pecans and pumpkin seeds for crunch, raw pumpkin for some yummy pumpkin flavor, flax meal for heart healthy omega 3’s and coconut flakes for something a little different.

I am so happy with how this granola turned out, my kitchen smelled amazing  and I could hardly wait to sample this when it came out of the oven. Not only is it delicious but it far exceeded my nutritional criteria and contains vitamins A and C, healthy fat, lots of protein, fiber and iron. I hope you will love this just as much as me, this was so easy to throw together in a few minutes and enjoy all week as breakfast or just a tasty snack.


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Maple Pumpkin Granola

Prep Time : 10 minutes | Bake time : 45 minutes

Ingredients :

2 cups raw oats

2/3 cup raw pecans

2/3 cup toasted pumpkin seeds (can also use raw)

1/3 cup unsweetened raw coconut flakes

1/3 cup flax meal

1 tbsp pumpkin pie spice

1/4 cup maple syrup

1/2 cup apple juice unsweetened

2 tablespoon coconut oil

1/2 cup raw pumpkin

Instructions :

Preheat oven to 350 degrees.

Combine dry ingredients in a large bowl and mix.

Combine apple juice, maple syrup and pumpkin in medium size bowl. Microwave coconut oil to melt and add to remaining wet ingredients.

Pour wet mixture over dry ingredients and mix thoroughly to coat.

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Spread on a large cookie sheet to cover. Bake for 20 minutes and stir. Bake for additional 20-25 minutes until golden brown and remove from oven and allow to sit and cool.

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Enjoy with almond milk or over yogurt or just by the handful which I ended up doing because it was too delicious to not snack on!

easy, gluten free, quick, snacks, vegan

Easy Energy?!

What? It’s that simple? Well, sort of. Choosing to put good fuel into your body will keep you going and help you tackle those meetings, your workout, and anything else that comes your way. A little planning will help you continue to stay on track no matter how busy, and these bites are just the thing for that! Whether I’m running to school, work or just a workout when I want something slightly sweet but also nutritionally balanced, I reach for these. They take minutes to pull together and are the perfect balance of protein, heart healthy omegas and fiber to help you feel full between meals and feel satiated! Enjoy!

Date Almond Bites 

Prep Time : 1 hour | Cook time : 10 minutes

Ingredients :

1 cup oats

10 dates

1/4 cup unsweetened shredded coconut flakes

2 tablespoons chia seeds

1/2 cup raw almonds

1 teaspoon cinnamon

Instructions :

1. Combine oats, cinnamon, chia seeds and coconut flakes in your food processor. Pulse until oats have broken down and you get a meal that looks like this.

2. Add dates and almonds to your food processor and continue to pulse until mixture begins to come together.

3. Your mixture will begin to ball up in your food processor, when this happens, pause and scrape down the sides and continue to pulse until it resembles this.

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4. When you get the mixture, dump out your food processor and roll into 1 inch size balls and store in the fridge. When you need a quick snack grab a few and take them with you. Hope you enjoy!

chocolate, dessert, easy, vegan

Chocolate Chip Cookie Dough Truffles (vegan)

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Now that I have your attention, I have to start off by apologizing. I’ve been very bad and it’s been many moons since I last posted. That is mainly because of some exciting updates that have happened in the past year.

  • I got engaged! Woooh! If you’ve ever planned a wedding, you know, this is a full time job.
  • I quit my job! Hooray~ no more boring day job!
  • I went back to school full time! I am now a full fledged student at Bastyr University,  working on my degree in Nutrition and Exercise Science.

The reality is, I consider myself incredibly lucky to have the freedom to quit my day job, and pursue my dream to move into a world of eventual self employment and helping others through nutrition and movement plans to be healthier, happier individuals.

Even the healthiest person likes to indulge from time to time and I don’t know about you but cookie dough is just about my favorite thing in the world. I’m not even really a big cookie fan, most of the time I just make cookies to eat the dough and give away the cookies. So vegan cookie dough is the best case scenario because it’s completely safe to eat raw and why not just cut out the baked cookie in this equation and skip to what I really like eating. I mean, just look at this gorgeous cookie dough, don’t you just want to dive in?

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I’m a few weeks behind on a Valentine’s Day post, but I made these beauties a few weeks ago when I felt like treating myself to something special. Valentine’s day does not have to just be about romantic love, love for your friends, pets, family  members and most importantly, yourself should also be recognized on this special day (not to mention every other day).

These cookie dough truffles were just the thing to hit the spot this year when I wanted something delicious, easy and somewhat indulgent while still containing healthier ingredients. I used vegan butter and organic coconut sugar and non-dairy chocolate chips so they are also cruelty free – winning! The coconut sugar really lends a more deep caramel flavor to these that make them stand out so I recommend not subbing the sugar.

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I hope the next time you feel like you want to take a little extra effort show yourself a bit of self love, you’ll consider these lovely bites, not just on Valentine’s Day but any day.

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Chocolate Chip Cookie Dough Truffles (vegan)

Easy to make truffles for yourself, your special someone, or any party to impress your friends. These truffles look super fancy, taste incredible and are completely vegan! 

Servings : 20           Time : 1 hour

Ingredients

1 stick vegan butter (room temperature)

3/4 cup organic coconut sugar

1 ½ teaspoon vanilla

¼ teaspoon salt

1 cup whole wheat pastry flour

2 tablespoons non-dairy milk (I used rice)

½ cup mini chocolate chips (non dairy)

1 teaspoon coconut oil

1 package dark chocolate chips (non dairy)

Red and white sprinkles

Instructions

Truffle Filling

  1. Cream together sugar and vegan butter until fully combined and no lumps remain.
  2. Add vanilla, salt and non dairy milk and stir to combine.

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3. Gradually add flour until completely mixed in.

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4. Stir in mini chocolate chips (I used about a 1/2 cup but more is always ok in my book)

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5. Using a spoon, create rounded spoonfuls and place onto baking sheet. Put into fridge for 30-45 minutes to firm up.

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Truffle Assembly 

About 5 minute before your truffles are completely chilled, combine your dark chocolate chips and coconut oil in a microwave safe bowl.

Heat on high in increments of 30 seconds, stirring frequently to get a smooth, completely melted shiny mixture.

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Throw those chilled cookie dough balls in to their delicious chocolate bath and roll them around and make sure they are completely coated. Set them back in their pan and let dry for a few seconds before topping off with some sprinkles of your choosing. I did red and white for valentine’s day but these would be great for any occasion with no sprinkles or any color.

*One note on the sprinkles, you want to wait a few seconds so they don’t get completely absorbed into the chocolate but not too long or they won’t stick. If you see the chocolate getting hard, you’ve waited too long.

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Once they are all coated in chocolate and sprinkles, stick them back in the fridge for a few minutes so the chocolate can firm up. When they’re ready, take these little balls of heaven out and enjoy! You will want to store these in the fridge but they can be left out for a while if you are taking them to a party or serving them to guests. But if you’re like me, and you save them all for yourself, that won’t be necessary 🙂

 

Hope you guys enjoy these as much as I did and thanks so much for sticking with me through my very long hiatus. I promise to be more diligent and bring you lots of inspiring yummy posts in the future!

Cheers!

 

 

dinner, easy, quick, shrimp

Simple Lemon Pasta With Shrimp

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Sometimes you just want a super simple dinner, no frills, nothing crazy, just some delicious eats. While I love meal planning most of the time, there is a wonderful freedom about looking in your fridge and pantry and throwing together something with what you have already. In my case it led to this really simple pasta that we loved!

We’ve previously established a shrimp passion in our house and it had been a while since I pulled these babies out of the freezer. Not only are they super delish but they are also a powerhouse of awesome stuff you need! They are super low in calories, high in protein and a great source of iron and omegas, who doesn’t want that?

I love the bite of the arugula in this dish works really well with the lemon and shrimp, its light, refreshing and filling without weighing you down.This comes together super quick so if you’re feeling extra lazy or running late, it’s the perfect dish.


Simple Lemon Pasta with Shrimp, Tomatoes and Arugula

Prep Time : 5 minutes | Cook time : 15 minutes | Serves 2

Ingredients : 

4 oz whole wheat spaghetti

20 large shrimp (we like to use a lot)

2 lemons

15 grape tomatoes

1 large handful or arugula

4 tablespoons olive oil

Salt & Pepper

Lemon pepper

Instructions : 

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1. To assemble lemon sauce, squeeze juice of lemons into a mason jar or bowl.Zest one lemon and add with 2 tablespoons olive oil and salt and pepper to taste. Shake or stir to combine, taste and set aside.

2. Use 1 tablespoon olive oil and toss with shrimp, add salt and lemon pepper to taste. Set aside.

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3. Bring water to boil on stove, salt the water, add pasta and cook to al dente.

4. While pasta is cooking, halve your tomatoes and set aside with arugula.

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5. When pasta is done, drain pasta and reserve 1/4 cup pasta water and add back to pasta.  Heat skillet with remaining olive oil and add shrimp to cook on medium high until pink, approximately 4-5 minutes.

6. When shrimp are done cooking, add to cooked pasta. Throw in your chopped tomatoes, a big handful of arugula and pour in your lemon olive oil sauce. Toss all ingredients to combine and enjoy! I threw some lemon zest on top to make it extra lemony and it was great.

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This was so good we went back for seconds but it was even better the next day for leftovers. Eat up!