Makeover Monday {"Arroz con Pollo"}

I went on a little shopping spree last week at Penzey's Spices and got some great new things. One of the items I snatched was Arizonas Dreaming. Its a blend of sweet and spice, just like me ;) It has cocoa in there as one of the ingredients, and balanced by jalapeño and other peppers.


Most of my creative imagination comes up when I try to pick out things I have in the fridge and figuring out what to make for dinner. I had a head of cauliflower, chicken, wine, pimento olives and a box full of new spices. I decided I was going to make "Arroz con Pollo." This recipe is great because it can easily be made non-paleo or paleo based on your preferences. Enjoy!

Arroz con Pollo

Ingredients

• 1 lb chicken thighs (more flavorful) or breasts, cut up into bite size pieces
• 2 Tbsp olive oil
• 2 cloves garlic, minced
• 1 cup onions, diced
• 1 cup red bell peppers, diced
• 1 cup green bell pepper, diced
• 2 plum tomatoes, diced
• 3/4 cup dry white wine
• 1 Tbsp Arizona Dreaming Spice
• pinch of saffron threads (just a few strands is plenty)
• salt and pepper for seasoning chicken
• 1 large head of cauliflower, grated
• 1 cup large green pimento olives
• 1 cup flat leaf parsley chopped

Directions
Combine wine and saffron in a small bowl. The saffron will begin to breed yellow. Set aside.

In a large, heavy-bottom saucepan or dutch oven, heat olive oil over medium heat. Add onions, peppers and garlic to the pan. Cook, stirring, until soft and tender, about 10 minutes. Add the diced tomatoes, salt, pepper, arizona dreaming spice. Cook until tomatoes start to release water. Add saffron wine. Season both sides of the chicken generously with salt and pepper. Add to tomato stew. Cover pot and allow to simmer, until the chicken has cooked through, about 10-15 minutes.

In a separate pan, brown cauliflower until slightly tender. Once tender, add cooked grated cauliflower to chicken and mix through. Top with olives. Reduce the heat to low, place the lid on the pot, and allow to simmer until cauliflower absorbed liquid about 5-10 minutes.

Garnish with parsley

Serve warm.

-----
Non-Paleo Version:

Steps are the same up to browning cauliflower.  Instead, pan brown 1 cup rice in 1 tsp olive oil in medium size sauce pan. Once it is turning a little darker, around 2minutes, empty rice into chicken and tomato sauce mixture. Add 1 to 1.5 cup of chicken broth and simmer on medium until rice is cooked. 

Garnish with olives and parsley.
 

Half Off Abe’s Market With Eversave!

Today’s deal with Eversave is a $40 certificate to Abe’s Market for just $20.  I recently discovered Abe’s Market, and has a few unique offerings. Last week I came across an 100% all natural coconut water, no preservatives added.  They have an great offering of  all natural and organic products.  I love they also have soy-free products.  This is definitely a great save, and it won't last long!  Abe’s Market frequently offers free shipping deals as well.  Head on over to Eversave to grab this deal before time runs out.

Fitness Friday {Travel Friendly Workout}

I missed last week's Fitness Friday, but I'm back this week with a great workout. This uses resistance bands and can be done anywhere, especially when you're on the road and want to get your workout in. I love resistance bands because number one they are so easy to transport. When I used to travel for work, I always brought my resistance bands with me, and did my workouts in the hotel room. They also have various resistances, so you don't have to worry about not "lifting" heavy enough. I actually did P90x using resistance bands and had pretty good results.

Some other reasons resistance bands are amazing are because they require use to use coordination and balance, conditioning your body in more than one way. You can work out a variety of muscles, and aren't limited to one area.

To help get you started I put together this workout. As a reminder, always use precaution when working out and consult your doctor before starting any fitness regimin.

DISCLAIMER: I’m not a doctor/nutritionist/dietitian/personal trainer. This post is basically my opinion and NOT what you should base your own healthy living decisions off of. I recommend you contact a qualified professional if you are planning to change your exercise or eating habits. They can be invaluable and help you safely start a weight loss or exercise program.

it's a little crazy around here {Greek Burgers}

I thought last week was hectic, that was until yesterday. I couldn't sleep and ended up waking up earlier than usual. I decided I would just go into work a little earlier, that way I can get some extra work done. The work day went past fairly quickly. Even though I worked non-stop for close to 9 hours, I still was pretty energized, so I decided to make a trip to the grocery store. I was in the mood for something "exotic" but healthy. I decided I would go for some Greek Burgers, since I knew I had some veggies I wanted to use up as well as Greek Yogurt in the refrigerator. 

After I made my grocery run, I prepped my burgers. The bf didn't get home til close to 6:30 so our workout got pushed back to 7. It usually takes me an hour, hour and half max to workout, but yesterday's workout was HARD. A little background info - I've been doing Jamie Eason's Live Fit 12 Week Trainer, and I started Phase 3 this week, which is the final push. I decided to give it all I've got and hope for the best...The actual movements of the weight lifting part were not hard and I didn't give up even though my body was feeling like jello after completing all 8 circuits. Next on her workout for today was Sprints. God awful, dreaded sprints. I was thinking about these all day since I knew they were coming. I was extremely anxious since I'm not a fast runner and was a little more nervous about doing 8mph for 30 seconds on and off, for 30 minutes. Yes, 30 minutes. I experimented with some Tabatas two weeks ago, doing 8mph at 20sec on 10 sec off, but that was only for 8 minutes...I faced my "fear," took a deep breath and started the treadmill. It was a little scary to begin since the sound of the belt moving made me think I was about to get thrown off as soon as my feet hit the belt, luckily I didn't. 

After 5 intervals, I was already having a harder time catching my breaths. I kept going, soon enough, I was at 10 intervals...by the time I hit 15, I kept telling myself, I'm halfway there! The hardest part was getting half-way through since I had all these crazy thoughts going through my head. I kept thinking to myself, "what I am I doing! Get me off this machine...FML...this sucks..." By the time I knew it I was practically done. The last two intervals were the best because I knew I was 2 minutes closer to getting off the machine. I cooled down with a brisk walk, and then stretched my calves with the foam roller. 

Since I was already feeling incredibly sore, I took an ICE COLD shower to help alleviate the sore muscles. I'm not sure if it really helped, because I'm still wobbling around like a penguin today. Luckily I have a massage later on, so hopefully that will help. 

It was close to 9pm by the time I started making dinner and 10 by the time I ate dinner. It was a super long day...but I think it was worth it. It gave me a feeling of accomplishment and I took on a new challenging workout, I never imagined being able to do. 

Hopefully you stuck through reading about my experience and are ready for the good stuff-the burgers! For this recipe, you could substitute turkey for chicken, lamb, or beef. It's really up to you.  I used Greek Yogurt in this recipe for the Tatziki Sauce, so if you don't do dairy, then you can substitute it for a salad on the side.

Greek Burgers with Tatziki Sauce

Tzatziki Sauce

• 1 cup Greek Yogurt (strained if liquid exists)
• 1 medium cucumber, peeled, deseeded, and shredded
• 2 Tbsp fresh dill
• 1 garlic clove or 1/2 tsp garlic paste
• pinch of white pepper and salt
• squeeze of fresh lemon (1 tsp at most)
• drop of honey

Strain the cucumber by squeezing out all the liquid. I ended up with almost half a cup of cucumber juice. You can discard the juice or save it for something else.  Mix strained cucumbers with Greek Yogurt and remaining spices/ingredients. Combine well. Chill for several hours before serving. 

Greek Burgers

• 1 lb. ground turkey
• 1 tsp Celtic Salt
• 1 tsp Garlic paste (2-3 cloves)
• 1/4 cup fresh flat leaf parsley
• 1/8 cup fresh dill
• 1 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1 Tbsp olive oil
• 1/4 cup crumbled feta
• 5-6 medium olives (Kalmata or Green)

In a food processor, pulse (a few time) all the ingredients, up to the olive oil. It should be a little chunky.

Gently break the ground turkey into pieces in a large bowl then mix the processed mix, oil, and feta. Shape the meat into 4 equal patties. Refrigerate for a few hours.

After the burgers are chilled, grill for about 5 minutes per side, until juices run clear.

Top burgers with Tzatziki and serve wrapped in lettuce or with your favorite pita.

Bon Apetite!

Vegan Peanut Butter Cups

In life, there are going to be "rules" that you should follow, but I live by the 80/20 "rule." Even though I try to be Paleo for the most part, I would imagine myself more Primal because I don't always adhere to those strict rules. I know peanuts are off limits for Paleo individuals due to Phytic Acid and Lectins. Paleo Plan has a great 2 part article on these if you want to read more. I myself like Peanut Butter and once in a while enjoy it in moderation. I came up with this recipe after my brother-in-law made a scrumptious raw vegan cake for my sister. I wanted to come up with something as raw as possible, with the exception of the chocolate candy layer of this recipe.

Try it our and experiment with other nuts to see how it works for you. The great thing about this is that you can make mini tarts and they can be shared between two people. They are rich in flavor, and satisfy any sweet tooth craving you have.

   

Add this recipe to ZipList!

Vegan Peanut Butter Cups (Almost Raw)

Crust Layer:

1 cup hazelnut meal or almond meal

6 Mejool dates, pitted

1/4 tsp sea salt

2 Tbsp Coconut Butter, melted

1 Tbsp Coconut Oil, melted

In your food processor blend the nuts along with salt and add dates in one at at a time. Once it starts to clump up, add the coconut butter. You want the batter to hold together when you pinch it. Grease your pan with coconut oil. I used mini tart pans. You can use any size of your choice. Press the crust mixture in the bottom of your pan. Make sure the crust is set inside firmly.

Peanut Butter Layer:

1/4 cup Pumpkin Puree

1/2 Cup Peanut Butter, raw, natural, unsalted

3-4 Packets Stevia

2 Tbsp Coconut Butter

1 tsp vanilla extract

In a food processor, combine the above ingredients until mixed through. Taste sweetness and adjust accordingly. Add more stevia for a sweeter taste. Spread an even layer of the pumpkin mixture over the crust.

Chocolate Topping:

3 oz Unsweetened Chocolate

1 cup almond milk or coconut milk

3-4 packets stevia

Set up a double broiler and add milk to pan. Melt chocolate in the milk. Mix continuously to avoid clumping or sticking to pan. Add stevia to mixture and taste for sweetness. Pour chocolate over the pumpkin layer and smooth down to an even layer.

Refrigerate for a minimum of 3 hours prior to serving. Store for up 3-4 days in fridge.

More Great Deals: Happy Earth Day

Once again, I've scoured the internet to find you more great deals in honor of earth day. Given there are a lot of great companies that honor earth day, these caught my eye and I wanted to share the great savings being offered.

Sigg

(Haute Look) 50% Off Sigg Reusable Water Bottles. SIGG Bottles are lightweight, durable, and stylish alternative to disposable water bottles. Free of BPA, BADGE, phthalates and other harmful chemicals. SIGG has been leading the way since 2003 by offering a carefully selected family of safe, high quality reusable bottles and earning a reputation as the premier source for bottles. Not only are they designed to be reusable, they are 100% recyclable at the end of their life. This is in contrast to single use, disposable water bottles which create millions of tons of unnecessary waste each year.


Sil-Eco

(Fab) No Need to Stick Around Sil-Eco makes bakeware that’s better for your baked goods and the environment. Its silicone liners help baked goods brown evenly and they biodegrade easier than plastic. The aluminum baking sheets conduct heat evenly and don’t rust. As if you really needed more reasons to make a batch of perfect, delicious cookies….

Core Bamboo

(Beyond the Rack) Shop quality bamboo kitchenware and serveware from Core Bamboo. Core Bamboo makes beautiful tabletop and servingware pieces made from organically grown bamboo, food safe water-based adhesives, natural oils, and lacquers that are derived from cashew trees. All items are produced with the environment and social consciousness in mind. 

Lunch Bots

(Haute Look) LunchBots are lunch and snack containers made from the highest quality 18/8 food-grade stainless steel. Even the lids are stainless steel, so there is no plastics. 100% stainless steel LunchBots make it easy to avoid the waste of disposable plastic containers, baggies & aluminum foil. Food containers are durable and free of plastic and BPA. Their retro look makes food fun and appetizing, encouraging even finicky eaters to finish lunch. LunchBots Uno Stainless Steel Food Containers are great for packing a sandwich, sushi, burrito, or your other favorite meals to go. Keeping your Uno looking great is easy. Handwash the blue lid and place the base in the dishwasher.

Sistema Kitchen Storage

Totsy is offering a Flash Sale on Sistema Kitchen Storage. Bringing you stylish solutions for busy lifestyles, Sistema's line of space-saving storage containers, steamers, and on-the-go lunch boxes are just what you've been looking for. All BPA-free and FDA-approved, the colorful containers provide your whole family with conveniently portable lunch boxes, while the stackable storage units are the surest way to organize a streamlined kitchen.

Siege Cleaning Supplies

Totsy is offering a Flash Sale on Siege Cleaning Supplies. When it comes to "green cleaning," Siege tops the list for using environmentally-friendly ingredients that keep your home healthy and happy. Siege is dedicated to providing you with a line of household products that are designed to be effective and powerful, while at the same time being gentle on you, your family and the environment

Charlie Banana and EcoBabyBuys.com:

For only 12 hours today EcoBabyBuys.com is offering up to 40% off Charlie Banana cloth diapers (with 2 inserts!) and leg warmers in celebration of Earth Day. So get some while you can and join the cloth diapering movement!

Full Circle

Totsy is offering a Flash Sale for Full Circle. If you are looking for home products that do the Earth good, look no further. Full Circle offers a line of stylish, functional products made from sustainable and renewable resources, like bamboo and plant based fibers. With Full Circle, you can be sure you are making a positive impact on the environment. Products include scrap collectors, dish brushes, sponges, and even dish towels.

ChicoBag

Zulily is offering a Flash Sale on ChicoBag's. This line of bags are lightweight, compact and packable (so you don't forget yours in the car). ChicoBag has evolved to feature different shapes, colors and recycled materials.  rePETe bags are made from 99% recycled materials, primarily PET (polyethylene terephthalate), the main component in plastic drinking bottles. Like all ChicoBag products, they are lightweight, durable and fold into an integrated pouch for quick, easy storage.

People Towels

(Zulilly) Help combat waste and preserve our Earth with the help of People Towels, the reusable alternative to paper towels. This eco-friendly company believes in the importance of incorporating conservation into everyday life and seeks simple ways to achieve that goal. Borrowing the idea of personal hand towels from the Japanese, People Towels offers a way to keep sustainability in reach for everyone. 


HOLLYBETH

You will love the ingredients in HollyBeth's products. Nearly all of her products are USDA certified organic and they are artisan crafted from family recipes. Each product is hand made in Atlanta with love and passion. People seriously love her products. PureCitizen Sale ends today! 


Ecolution

(Fab) Eco-Friendly Cookware - Marry your love of cooking and concern for the environment by using Ecolution's cookware. Fine-tuned to heat faster and more uniformly, these pots and pans also feature non-stick surfaces made without PFOA. Best of all, when you’re done cooking, you can put them straight into the dishwasher.


50% off 2 stainless steel lunch containers

(EthicalDeals) Fill Your Own - Contianers - NO plastic, NO BPA, NO phthalates! With their unique twist-on stainless steel lids, Fill Your Own food containers are practical and attractive as well as leak proof and dishwasher safe. As single-walled 18/8 stainless steel, they are also lightweight.  Great for lunches, snacks as well as baby food on the go.

Save Green with these amazing Earth Day Deals

Happy Earth Day Week - Today's post is for those who want to move towards a more natural lifestyle but feel like you can't afford it. I've rounded up the most valuable deals I could find in hopes to help you move towards a more natural, organic lifestyle, which doesn't always include the foods you eat.


groceries

$15 for $35 worth of Pealed Snacks 
AmazonLocal is having a deal for Pealed Snacks. Pealed offers organic, sulfate-free, gluten free products. They are feel good about snacking products which include fruits like banana, pineapple, cherry, mango, apple, and apricot. Great for those with a craving for something sweet but healthy!

36% Off Healthy Seaweed Snacks 
I love Seaweed Snacks and I've been stocking up on Trader Joe's brand of snacks. Lately, I've heard SeaSnax are great because they are vegan, all natural, and Whole30 certified. Check out this deal, where you get a variety pack for only $20, shipping included.

50% Rise Bars 
Schwaggle is offering 50% off Gluten-Free Rise Bars. For $25 you get $50 worth of all-natural, vegetarian & kosher bars made without any gluten, soy or peanuts. You get One dozen per box which are made with the finest nuts, seeds, fruits & natural sweeteners. These protein bars are made with 5 ingredients or less (17+ grams of protein) and are certified organic, with vegan & dairy-free options. Choose from tasty flavor pairings like macadamia pineapple, coconut acai & cherry almond. Also, these bars are enjoyed by professional runners, competitive cyclists & action-sport athletes.

$15 for $30 of Tasty Raw Organic Snacks (Food) - Grab this great deal from Plum District where you can shop at Kaia Foods for raw products. Kaia sprout, mix, and dehydrate their organic foods at low temperatures so that they remain 'raw.' No baking, frying, bleaching, or weird processing steps. Just keep it simple! That's their philosophy toward food and their philosophy toward life. Save 10% using VISA10. New customers save $5.

beauty and personal care

$39 for $100 worth of Zwell Supplements 

- Teambuy is offering a deal to Zwell Supplements, where you can find natural products for insomnia, joint and bone health, and much more. Their products don't contain any drug products and ingredients are from natural sources. They aso have a hassle free return policy, so it might be something worth checking out. Or, you can also get a 2-month supply of natural immune boosting Zwell vitamins from ethicalDeals.com  

$15 for $35 Worth of Natural Skin and Hair Products from Yes To 

What you put on your body is as important as what goes in your body. When a beauty product is natural, your first thought is that it's going to cost you an arm and a leg. With today's offer, however, you don't have to compromise your budget for quality, effective products that are healthy and great for your skin. Yes To has an extensive line of moisturizers, make-up removers, facial cleansers, masks, and more - all that are made with organic fruits and vegetables. And all that are extremely easy on your wallet.



43% Off Detox Gift Set from Wembe Soaps
This deal makes a great gift for a loved one or even yourself. For $40 you get a Detox Gift Set that includes Delectable Experience Set (set of 3 soaps), Loofah Exfoliating Blend (set of 3 bars), Clean Face Makeup Remover, Citric Cleansing Blend, Mango Cleansing Blend. Wembe is dedicated to making the highest quality Fair Trade and organic products. Their products are organic, vegan, and earth-friendly. Alternatively, spend $25 for The Exotic Facial Cleansing Set - 100% All Natural.

$18 for a 100% Natural & Organic 5-Piece Body Care Gift Set 

 Social Shopper has a deal for a 5-piece gift set for all natural and handmade products with organic ingredients. Their products have been seen in stores like Whole Foods. Scentuals has products that are scent-free and can be used by those with sensitive skin. They also believe that when you use natural personal care, you show respect for your body, health, and environment. From reading about this company, I feel that they offer something that I am very passionate about, Natural Care.

$25 for $50 worth of mineral makeup and beauty care products 

If you're like me, I'm trying to be more conscious of what I put on my body, and that includes makeup. Snag a great deal for $50 worth of beauty products from Cailyn where they offer natural, 100% mineral, and hypoallergenic products. 

EarthScience

Head over to VitaCost.com for some all-natural products from Earth Science. These products retail for over $8 at WholeFoods, but you can snag a deal for as little as $5 dollars. Their Apricot scrub is a best seller and has all-natural ingredients that will exfoliate your skin to a glow. Use this link to save $10 on your first purchase.  

$19 for $40 for Fragrances and Bath/Beauty Products  
Pacifica - 

Get Essential and natural oils blend to create unique scents in perfumes, bath products, and eco-friendly soy candles 

8-pc. Organic Skin Care Package  

KGB and Clinical Organics are offering a great deal eco-friendly and organic skin care products. Customizable for your needs, and made to be pure, this deal is heating up really fast.

$12 - Nurture Your Skin with $25 Worth of Natural Skin Care 

Being a mother doesn't mean taking good care of your skin has to fall by the wayside. Specifically designed to nurture and repair skin during pregnancy and motherhood, these organic essentials are free of toxins, parabens, and fillers, which help to reduce the effects of aging and restore a radiant glow. Nurture your skin with today's deal for $25 worth of natural skin care free of toxins, parabans, and fillers. Learn more about Ma Mi Skin Care. 

$10 for $20 to Eco-Friendly Baby Products

MamaPedia is having a deal for those Mommies or Mommy's to Be. Spend only $10 to get $20 worth of EcoFriendly products for your little one's. ecomom offers products ranging from foods, diapers, baby and skin care, playing and learning toys and much more! Check out their 20 products under $20 for even greater savings 

household

50% off at PodsnPeelz 

Another great offer from ethicalDeal for re-usable bags. at Pods n Peelz you can get one of my favorite items - a Built lunch bag. These are great for taking to work and can be easily washed. Who says you have to be a kid to use a lunch box.

$20 for $40 worth of eco-friendly home goods  

at Groupon through EcoHomeStore. Buy products like Preserve Kitchen items, Green Cleaning Products, or an All-Natural Art Kit for your little ones. You also have the option to buy a $30 voucher for $60 worth of items. Hurry this deal won't last long. 

$25 for $50 Toward Reusable, Eco-Friendly, Stylish Lunch, Produce, and Snack Bags 

PlumDistrict has an offer for re-usable bags. Set greener examples for our children, so trade in the disposable, plastic baggies and back up for the pool, camp, or park with stylish, reusable snack, sandwich and wine bags. Save 10% using VISA10. New customers save $5.

EkoBrew 

Stop wasting your money on K-cups and switch to ekoBrew. At $9.65, you can make your own k-cups with the coffee of your choice. I have one of these and they work like a charm. 

$10 for $22 Re-Pac Bags 

LivingSocial has an offer for Re-Pac's reusable bags. Stop wasting plastic bags, when you can use re-usable pouches that will last you a long time. They are water-resistant and safe for storing your snacks and food. Great for those who are looking to reduce waste.

$25 for $50 of Eco-Friendly Home Accessories  

Stock up on some amazing prodcuts from Bambeco with this Groupon deal. Cute products like this Fashionable Water Bottle or this Stylish multi-purpose tote bag which can replace all those grocery bags. Go on a picnic with this Preserve Serveware which is known to be sustainable and non-breakable so you don't have to worry about bringing those paper plates which fly away mid-meal.

  

$59 for a 30-Piece DIY Home Energy-Saving Kit - $118 Value

Head on over to Groupon to get 30 easy-to-install energy-saving gadgets, such as faucet aerators & CFL bulbs, shrink carbon footprints & utility bills. It's never to late to get on the energy saving bandwagon

Wax on Wax off

Growing up, I was a lot more creative and spent more time and energy doing things myself rather than buying products from the store. It definitely saved money, but it was also a lot more fun making things myself. Some things I did at home (which I don't always recommend doing) included cutting my own hair, threading my own eyebrows, waxing my legs, and making my own face masks.

I used to buy Sally Hansen wax, but at $5 a bottle, it wasn't the cheapest thing for a thirteen year old girl without a job. I preferred waxing over shaving since the results last a lot longer and supposedly your hair grows back a lot finer. Given that, I wanted to share my "recipe" for homemade wax. Mind you when I was 13, it wasn't as easy to Google "Homemade wax" as it is now. This was my version of trial and error. Hopefully it works for you too...

Homemade Wax
1 cup sugar
2 Tbsp Water
2 Tbsp Lemon Juice, or half of a lemon squeezed

Method:
In a medium sauce pan, heat sugar with water and lemon juice, over medium heat. Continue to stir sugar with a wooden spoon as it will begin to carmelize. The sugar will start to bubble and as time passes, it will become golden. Your wax should be ready. Remove from heat and allow it cool a little. Test stickiness by dabbing it between your fingers. There shouldn't be any granules of sugar left either.

Allow the wax to cool to warm so you don't burn yourself. Using a wooden spoon or popsicle stick, spread wax in a thin layer on desired area. Using cut up old tshirts or cloths from the beauty store, immediately cover that area with a cloth strip and rub down firmly. Quickly tear the cloth strip away from the area in the opposite direction of hair growth. Repeat process with other parts.

You can store extra wax in a container in the refrigerator.

As always, be safe and be careful not to hurt yourself :)

Hump Day Wednesday

Today was an extremely long day.  You are going to come across days where all you want to do is lay in bed, or on the couch catching up on your favorite shows. Today was one of those days. Maybe you need rest, maybe you don't.  My body wasn't tired, but my mind was. I tried to make excuses NoT to workout and I couldn't think of any. Even though work exhausted me, so much that I was not in the mood to work out, I reminded myself why I was working out in the first place. I imagined myself in a healthier state, in a better mood, and more energized. Those are some of my long term goals.  I want to be able to get up every morning with energy to take on the world. I know it takes hard work and it's not going to happen overnight, that's why I keep going. 

In the mean time, I know my workouts make me feeling proud and accomplished, which is one of my short term goals. Feeling happy, feeling good about my body, knowing I gave it all my best...On that note, here's the perfect quote to keep you motivated and get your over that hump :)

Happy Wednesday!

Celebrate Spring with Spring Rolls

Sometimes you feel like you need a healthy cheat, maybe you don't. If I am going to steer away from Paleo, I like to keep it somewhat healthy otherwise it causes a snowball effect of bad eating, and I end up feeling pretty miserable. Bloating, headaches, Tiredness...not really the way I like spending my afternoons, but this recipe is particularly special because it's not bad for you, and hopefully won't leave you feeling bad. You could always use lettuce, cucumber, nori sheets or zuchinni, in place of the rice paper.

Vietnamese Spring Rolls


ingredients

• 6 rice papers
• 2 carrots, peeled and cut into matchstick size pieces
• 1/2 cucumber, peeled, deseeded, and cut into matchstick size pieces
• bunch of basil or mint
• 12-18 shrimps, deveined, detailed, and cooked
• lettuces leaves

directions


In large bowl or pie dish works well, fill it with hot water. Gently dip each rice paper wrapper in the water for a few seconds till damp. Don't over soak the rice paper. Place rice paper on plate, or working surface. The rice paper begins to absorb the water and become more soft and pliable (10-30 seconds, depending on wrappers and water temp.) allowing you to add the fillings.


On the 1/3 section, in a row across the center, place 2 shrimp halves, basil, cucumber, carrot and lettuce, leaving about 2 inches uncovered on each side. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the lettuce. Repeat with remaining ingredients. You can just have 2-3 shrimp per spring roll.


Start rolling the wrapper over the fillings away from you, tucking and rolling the wrapper with your fingers, making sure all the fillings remain right and round within the rice paper wrapper.


Serve immediately with Peanut Sauce, or cover with plastic wrap to eat a few hours later.


"Peanut" Sauce

• 1/4 cup creamy almond butter, unsalted and unsweetened
• 1/4 cup Sunflower Seed butter (make sure it's the kind that is not sweetened)
• 1/3 cup water
• 1/4 cup coconut Aminos
• 1/2 tsp ginger powder
• 1 tsp garlic powder
• 1 tsp Siracha or other red chili pepper mix

Mix all ingredients together. Store in airtight container for up to two days.

Indian Curried Eggs

If you celebrate Easter, you may be puzzled with what to do with all those Easter Eggs. You could make scrambled eggs, but I have a spiced up recipe I think you will enjoy.


Before I give you the recipe, I want to make sure you remember how good eggs are for your health. For example, eggs are a great source of protein and have a good amount of healthy fats within the yolk. I used to be one of those gals who threw away the yolks, but now that I've realized the great nutritional value within those yellow centers, I have opted to eat them up, rather than throwing them out.


For your enjoyment, here's a list of 10 Great things about Eggs I found while browsing the internet:

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs. 

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. 

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. 

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system. 

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. 

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. 

8. Eggs are one of the only foods that contain naturally occurring vitamin D. 

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%. 

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

One should keep in mind that all eggs are not created equal. The diet of a chicken, like any other animal, greatly affects the quality of the eggs. Chickens that are fed a diet high in polyunsaturated fats and kelp meal, which is essentially seaweed, lay eggs that are especially high in omega-3 fatty acids. Likewise, free-range chicken eggs are known to contain higher amounts of vitamins and omega-3 fatty acids and lower amounts of cholesterol than standard factory eggs, which are fed grains and fed antibiotics. Source


Now for the anticipated recipe...

Indian Curried Eggs






Ingredients

• 6 Eggs
• 1 tbsp coconut oil
• 1 medium onion, finely chopped
• 2 plum tomatoes, finely chopped
• 1 ½ to 2 cup water
• 1 tbsp Garlic Paste
• 1 tbsp Ginger Paste
• ½ tsp Turmeric powder
• ½ tbsp Chili Powder
• ½ tsp Cumin powder
• ½ tsp Coriander Powder
• ½ tsp Garam Masala Powder
• Salt to taste
• Cilantro for garnish, rinsed and dried

Directions


Heat oil over medium heat in a medium sized pan. Once coconut oil or ghee has melted, add garlic and ginger. Allow for mixture to become aromatic, avoid burning. Add chopped onions and saute until translucent. Lower heat and add chopped tomatoes. Cover pan to allow for tomatoes to soften and release their liquid. After a few minutes, add the spices (except garam masala) and mix well. Continue to cook for a few minutes, until spices become fragrant. Add water and mix well. Let it simmer for 10 minutes.


Once the sauce has thickened a little, crack eggs directly into pan in a clockwise pattern. Each egg should occupy only part of the pan. This will allow eggs to poach directly into the sauce. Cover and cook on very low heat for 5-10 minutes. Once eggs are done to your liking,  remove from heat and garnish with chopped cilantro and garam masala.


Enjoy!

Weekend Topic - Exercise for Prevention

Today's article is brought to you by David Haas. David has been kind enough to write this post about how we can benefit from physical activity as a preventive measure for cancer. Cancer is an important topic of concern, but knowing how to prevent your chance for developing cancer is more important. We all want the best for our loved ones, so please pass this message so we can bring awareness to the community. As always thank you for reading!

Designing Specific Workout Routines for Individuals Facing Cancer

Several factors have been identified as risk factors in many types of cancer. The list of risk factors is long, and many of them cannot be changed. Age, race, past exposure to occupational toxins and genetic predisposition may indicate the need for increased testing, but nothing can be done to eliminate these risks. One of the leading risk factors is a sedentary lifestyle, and this can be changed to good effect. Though a healthy amount of physical activity will not reduce the risk of all cancers, it is an effective prevention against most types.

Not surprisingly, the preventive medicine of exercise has also proven to be an effective complimentary intervention after cancer diagnosis. Once cancer treatment has begun, exercise has been shown to have positive effects even on cancer that cannot be prevented with exercise, such as brain and mesothelioma cancer. The benefits of exercise during treatment are so numerous that the leading research organizations now suggest that all patients get as much exercise as they can without risking their health.

Realizing the Benefits of Physical Exercise

Benefits have been shown to accrue to those who exercise more, but all levels of physical fitness have been proven to help by reducing symptoms specific to both cancer and treatment, increasing the success of treatment, and reducing the risk of recurrence for survivors. The most important factors in determining the optimum level of exercise are staying at the upper bounds of the individual's tolerance for activity and the individual's preference for exercise activity.

Defining Individual Tolerance

Patients with a history of exercise will generally have a higher tolerance for activity than those with no history, regardless of the type or stage of cancer. Tolerance can be thought of as the amount of exercise a person can handle without facing injury or over-exertion. Patients who engage in regular aerobics will increase their tolerance for aerobics over time, which allows them to gain more benefits.

Patients facing a loss of mobility, or those receiving palliative care for terminal forms of cancer, will also receive benefits. Their tolerance for exercise will often be much lower, and the help of a physical therapist may be necessary to identify the tolerance level and best forms of exercise.

Patient Enjoyment Matters

It is often overlooked, yet enjoyment of the chosen forms of exercise is critical. People are more likely to continue doing those things that make them happy, and the key to realizing benefits from exercise is establishing a regular workout pattern. Researchers often use specific types of workout intervention, such as a walking or gym-based routine, but they have been careful to point out that any form of physical activity is beneficial. If walking or a basic aerobics class is unappealing, seeking out a more enjoyable activity is definitely worthwhile.

Many options exist, and a personal trainer or fitness expert can help in identifying more and pointing out community resources. Yoga classes, swimming and water aerobics, and even gardening are all acceptable exercise formats.

I hope you take all these great tips into consideration and use it to benefit your health today.