Kale Salad Recipe

I don't know about you but I, especially since becoming a mom, find it incredibly easy to be a creature of habit. When I grocery shop I have my essentials that I grab and go to make grocery shopping quick and efficient. But about two weeks ago while packing the kiddo's lunches I realized how bored I was with the usual fruit I have on hand.  Apples, mandarin oranges, grapes and frozen berries. I was then on a mission to find a new fruit we would all enjoy. I ended up grabbing an old favorite that I am now wondering how I ever neglected, Kiwi's!! Not only are they delicious, so sweet and juicy, but they are also a superfood. They are loaded with vitamins and antioxidants. Needless to say I have been adding them to any and everything I can! Guess you could say I am making up for lost time, haha. 

Here is an amazing gluten free, clean eating salad recipe I came up with. A must try, and it will now become my favorite go to salad for summer BBQ's. 

You must try it for yourself!

Ingredients:

2 cups chopped Kale

1 cup chopped Brussel Sprouts

2 tbsp Chopped Almonds

2 sliced Kiwis

1/2 Grapefuit peeled and sectioned

1/2 Lemon

1 1/2 tbsp Olive Oil

Salt 

Honey

How To: 

Preheat oven to 350 degrees. While it heats prepare the brussel sprouts. Once chopped toss them in 1/2 tbsp olive oil and pinch of salt. Roast in oven for 4 minutes. These will add a nice crunch to the salad. 

Chop kale and place in medium sized bowl. Squeeze the lemon over kale and drizzle with remaining 

1 tbsp olive oil. Toss and hand massage kale until it starts to soften. 

Once cooled add roasted brussel sprouts and chopped almonds. Toss all together and top with kiwis and grapefruit.

Finish it off by drizzling honey over the top and Enjoy!!

Muffin Top (No More) Workout

As women most of us are all too aware of that moment when you sit down, while wearing jeans and your immediate reaction is to wiggle the waist line of your jeans up, to in effect, "tuck in" the pudge.  Its practically second nature, right? Most of us don't even realize that we are doing it, it has just become second nature! I have to say of my friends and family, one of the number one desires in regards to their body is to shrink their waist line. While diet plays a HUGE roll in the amount of fat that is accumulated around your middle. There are some great simple at home exercises that you can do to help tone and tighten your belly!

**Check out these other blog posts for additional tummy toning and waist whittling exercises:

Trunk Twist

Spiderman Plank

Straight Arm Plank: 

Keep your hands directly under your shoulders (try not to round your shoulders), Keep your hips in a straight line between your feet and shoulders. (no droopy hips or butts in the air!!) Essentially you want to think of your body as making a side ways number 7. The straight arm plank is incredibly effective in toning the tummy because it's more challenging then the forearm plank. The further from the ground you are the less stable you are so your core has to work harder! (if you are new to working out I recommend starting with forearm planks) hold this position for as long as you can. Added bonus: this is a great exercise to strengthen and tone the arms, chest, and thighs as well!

Head Stand:

Many of you most likely haven't tried one of these since you were a kid, but this is one of my favorite core exercises. Balancing requires a ton of work from your stomach muscles. Headstands engage just about all muscles in the mid section making it a great way to tighten. Added bonus: turning upside down is also a great way to elevate your mood. I do headstands when I am grouchy for a quick mood boost!

Side Plank:

This plank is great for the love handles (side and back bulge). Try to keep your hips in a straight line with your feet and shoulders (as they would be while standing) with feet stacked on top of each other. For beginners slide your top foot to the floor directly in front of your bottom foot for added help balancing. You will no doubt feel the burn down your side in no time at all! Hold as long as you can then switch to other side.  

***For a more challenging workout that is also a great allover toner, quickly alternate between the side plank and the straight arm plank. Going from one side, to straight arm plank, to the other side, back to straight arm plank.. continue this sequence until you can no longer.

Weighted Side Bend:

Start with legs hip width apart standing straight shoulder back (envision your back, shoulders and heels pressed against a wall, this is the posture you want to have for this exercise) with weights in each hand, I use 5 lb. weights, slowly bend upper body to one side keeping hips in place and shoulders back, return to center then repeat on opposite side. Do 3 sets of 25 to each side.

Elevated Scissor Kick:

Using a workout roller (or another firm item that will elevate your hips about 6 inches off the ground) make sure your hips and lower back stay in a straight line with your shoulders. No arched backs!! You will feel the difference in how engaged your abs are when your body is in line. With controlled movement, swing your legs in opposite directions, one up to form a 90 degree angle with your upper body while the other leg swings down to form a straight line with your upper body. Repeat this for 3 sets of 40 reps (20 per leg)

Do this work out 3-5 times a week. You will feel and see results in no time!!

Green Smoothie Recipe - Berry Kiwi

Smoothie Recipe!

Bottom (Green) Layer: 1 peeled kiwi, half of a seeded green apple, half frozen banana, handful of spinach, 1/4 cup coconut water, and handful of ice cubes.

Top (Purple) Layer: Half Frozen banana, 1/2 cup frozen mixed berries, 1/2 TBSP chia seeds, 1/4 cup coconut water.

Clean Recipe - Granola

Making granola at home is a very quick easy and affordable alternative to buying granola at the store.  I have been making granola at home for years! Over the years I have modified and tweaked different ingredients until....Viola!

I made my favorite version yet, it not only taste delicious, but it is also an excellent combination of ingredients that will keep your body's immune system nourished and strong during the cold and flu advisory months. (see below recipe for more info on nutrients)

Recipe

1 Cup Rolled Oats

2 Tbsp Quinoa Flakes (found in most health foods stores in the "grain" department)

2 Tbsp Pepitas 

2 Tbsp Chia Seeds

2 Tbsp Brow Rice Syrup

1 Tbsp Cranberries

2 Tsp Cinnamon

Heat oven to 350 degrees; Bake for 15 minutes turning half way through.

*Makes 4 (1/2 cup) Servings

198 Cal     5.5g Fat     32g Carbs     5.25g Pro     7g Sugar      5.25g Fiber

(nutrition per serving)

Sprinkle on top of greek yogurt and top with grapefruit, blueberries and your other favorite fruit. Enjoy!!

Why is this granola good for battling the cold and flu season? 

It is loaded with Zinc and Anti-Oxidants. Pepitas and Chia seeds are excellent sources of zinc which helps to support the immune system. Pepitas are also full of vitamin E. and Chia seeds are full of vitamin C, two main vitamins that the immune system loves! Topping the granola with grapefruit and blueberries further boost the the antioxidant level to this delicious breakfast/snack. 

Kids Valentines Day Treat

Kids Valentines Day Treat Idea- Chocolate Covered Pretzel Heart Bow and Arrow

This year at the kids school I am in charge of bringing food for the kids party in the "other" category. I wanted to think of something fun and festive that would still be savor worthy in the younger crowd. After much brain storming I came up with the idea to do these chocolate covered pretzel hearts with a bow and arrow. Hope you and your loved ones enjoy!!!! <3

Here is what you will need:

Parchment or Wax Paper

Sweethearts Candy 

White and Milk Chocolate Chips (or white and milk melting chocolate-found at craft stores)

Pretzel Minis

Pretzel Sticks

Red Food Coloring

                                                                                            

1- (optional, it helps the preztel stick to candy hearts better) With a small knife carve a hole into the top of the heart. Do this by pressing knife into candy and turning knife in a swivel motion.

2- Melt chocolate according to directions on package (I find stovetop double broiler method works best)

3-Once chocolate is melted dip pretzel sticks (bow and arrow) into chocolate until fully coated then stick one end of pretzel into carved hole in candy heart. Set the pretzel and candy heart onto parchment paper to harden. Make sure the pretzel and heart and well pressed together as this will insure a strong bond between them.

(my pretzels sticks had finger marks so I put the remaining chocolate in a bag with the corner cut off and touched up any uneven spots)

4- Allow chocolate to harden, it will take up to an hour.

5- Melt White chocolate and add drops of red food coloring until desired color is achieved.

6-Coat pretzel minis (hearts) in this mixture and lay on parchment paper to harden.

7- Once all "hearts" are coated immediately take the "bow and arrows" and place them diagonally across. You want to do this while chocolate coating on hearts is still pliable because as it hardens it will secure and ensure the bow and arrows are attached.

******This whole process will take about an hour to do. For a shorter version you can buy pretzels that are already coated (my local grocery store has raspberry yogurt covered pretzels that would work great as the hearts!) and melt chocolate to secure each piece together!!

Freeze Dry

This is a great quick dry nail tip for my fellow impatient women out there! I have the hardest time sitting still and waiting for my nails to dry after I paint them. Not to mention as a mom, down time to sit and allow the proper time for my nails to dry is few and far between. Plus I will admit it, there are few things as frustrating as taking the time to paint my nails only to discover 5 minutes later that one is smudged or dinged. I discovered this fabulous little trick a couple years back and it has become one of my favorite beauty short-cut. 

Before you paint you nails get a bowl, fill it up with cold water and some ice cubes. Let it sit while you paint your nails. Once complete with the painting process submerge your nails in the ice water for 2-3 minutes and whallah. Dry, smudge free nails!!

All Natural DIY Face Mask

 All Natural Coffee Facial Mask

This here is one of the best all natural coffee facial masks. (clarification in case you were wondering what that brown goop face picture is, haha) I try to do this mask about once a week myself. All the ingredients have such great nutrients in them that are incredibly beneficial to the skin.  Every time I rinse this off my face I am amazed at how clean, fresh and even my skin looks (as you can see in the bottom pic, no make-up and no touch-up at all!!!)

I hope you try this at home, I guarantee you will be hooked after one try!!!

Here is how to do it:

1 Tbsp Coffee

1 Tbsp Pure Cocoa Powder

1 Egg White

1/2 Tbsp Honey

Mix all the ingredients together until a paste forms, spread onto face and let dry (usually takes about 15 minutes), rinse off with warm water and follow up with your favorite moisturizer!!

                                                                       

                                              Simple ingredients.

Afterwards. Fresh looking' skin!