Cheeseburger or Hamburger Soup with Dairy Free Option

I can certainly not take credit for this recipe.  This is my very slight adaption of Kelly Broyzna's Dairy-Free Cheeseburger Soup from the The Spunky Coconut.  Do check our her many delicious recipes.

I have made this recipe about five times since I first discovered it in December.  It is so delicious and a definite family favourite. The added cheese is not needed, but I will admit I have a little weakness for cheese in my tomato soup.  This recipe is easy to make and very filling.  With a lot of lettuce and cilantro on top it definitely eats like a complete meal.

I normally add a lot more lettuce on top of my soup 

but didn't want it to take away from the soup.

Ingredients (serves 4-6)

• 1 diced onion
• 1 tablespoon olive oil
• 3 cloves minced garlic
• 1 pound grass-fed ground beef
• 2 cups tomato purée
• 3 cups broth, chicken, beef, or vegetable
• 1 1/2 cups raw unsalted cashews
• 1/4 cup tomato paste
• 1 teaspoon sea salt
• 1/3 cup chopped cilantro + extra
• shredded cheese (optional)
• shredded lettuce or spinach

Directions

1. In a large pot over add olive oil and onion.  Fry for 3-5 minutes until soft.  
2. Add garlic and ground beef.
3. Stir occasionally, breaking up the beef, and cook until the meat is no longer pink, and the onions are tender.
4. Add the tomato puree and increase the heat to medium.
5. In a blender add the broth, cashews, tomato paste, and salt and puree until completely smooth.
6. Pour the puree into the pot, and bring to a boil and turn down to simmer for 3-5 minutes.
7. Stir in the cilantro and serve.
8. Add shredded cheese, lettuce and cilantro on top.
9. Enjoy.

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Healthy Meal Prep | Grilled Chicken Salad

Today (Thursday) marks Day 7 of our 40-day Fat Loss Challenge.  I measured in on Day 1 at 24% (calipers) and today was at 22%!  Woo-hoo!  A 2% difference in 1 week is a big deal!  I'll show you some progress pics soon so you can see what it looks like.  I'm also using my heart-rate monitor (twice) and have been surprised at how little amount of calories it says I'm burning during my workouts.  I'll get into more detail on that in another post soon too.

Today, I'm sharing one of the meals I've been eating- a Grilled Chicken Salad and I always make multiples at a time so I can just pull the assembled salad out of the fridge and I don't have to spend time reprepping.  

Step 1 is to always have grilled chicken on hand or prepare enough for several salads.  If I'm just cooking 4-8 chicken breasts at a time, I use a grill pan.  Spray that pan with cooking spray, and heat to medium-high heat.  I pound my chicken breasts a little so they are thinner and cook evenly.   My seasoning of choice is Mrs. Dash, which I put on both sides, then cook for about 4 minutes per side   or so until they are cooked through, and let rest before eating so they stay moist. 

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Saving Money and Planning Ahead Tip #1

I love ways to still eat well but save a little money.  This idea does take a little planning ahead but it will save you time in the long run.  It has been years since we have bought canned legumes, beans, peas or whatever you want to call them.  I am not a fan of using cans when I can avoid them, due to the BPA liners, sodium and additional garbage waste.

Letting your dried beans soak for 6-8 hours actually begins bean germination.  This germination causes enzymes to release, breaking down the complex bean sugars. Some suggest that breaking down the complex sugar is a good thing as this is what gives us gas.  Once beans are soaked and cooked they can placed in freezer save containers and ready for your next meal.

Some of our favourite ways to eat beans/peas or legumes are:

• Chana Masala
• Chili (Vegetarian)
• Chocolate Black Bean Fudge
• Honey Roasted Chickpeas
• Maple Baked Beans
• Mung Beans and Cabbage

Soaking and Cooking Beans 

Option 1-Pre-soak with Boiling

1. In a large pot add dry beans, rinse with water and remove any poor looking beans.  Add enough water to full over the beans plus another 1-2 inches.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add enough fresh water to cover the beans and simmer them for 30 minutes and then check to see if they are tender but still firm. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

Option 2-Quicker-Doubled Boiled 

1. In a large pot dry beans, rinse with water and remove any poor looking beans. 
2. Add enough fresh water to completely cover the beans plus another 1-2 inches.  Bring pot to a boil and turn off and let sit for 1 hour. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
3. Rinse beans again and add enough fresh water to completely cover the beans plus another 1-2 inches to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.  Check frequently to ensure they are tender but still firm.  You don't want to over cook your beans.
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

___________________________________________________________________________________

*Beans that don't require soaking, just cook for approximately 30 minutes

• Black beans
• Black-Eyed Peas
• Lentils

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40 Day Fat Loss Challenge

At the beginning of last year (2014), I challenged myself to get in shape for my first ever NPC bikini contest and reached that goal after 5 months of training (July 2014).  Since then, I'd been pretty much slacking on the diet and workouts, but by October 2014, I was not liking how I felt physically when I had gotten used to being in great shape.  My weight was creeping back up and my muscle was turning into fat.  In November, I started back with my trainer and by December had started embracing my bikini meal plan again, but not nearly as strictly and not without lots of "cheats".  It was the holidays after all.  And I like to eat as much as the next person.

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MY SHOCKING AND PAINFUL COLONOSCOPY

It has taken me awhile to write about this subject and I also have a family medical crisis that I am dealing with, so blogging time has been difficult to fit into my schedule. I shared with the world on my Stay Healthy Fitness Facebook and Instagram that I was gearing up for my 50 club first experience at having a colonoscopy.  I took my husband a few years ago and all went fairly well, and I have also been re-assured by many that the prep is the worst part and the rest would be a breeze.  Sadly, this was not my experience.

Let me share that I have a very high pain threshold, had both of my children without drugs or epidurals, and in general it takes a great deal of discomfort for me to complain.  The prep for the colonoscopy was horrible, and I nearly vomited up the Moviprep solution each time I had to drink it.  I expected that so I was prepared that this was not going to be fun, and within an hour of drinking the solution, my frequent bathroom visits began.  It felt like self-induced stomach flu of the worst kind and I retreated under several blankets after each run to the commode. I had to drink more solution at 3:30am and continue the toilet runs up to the time of leaving for the hospital at 7:30am.  Needless to say by the time I was done, my poo looked like pee, and I lost 5lbs literally overnight, not the recommended or safe way to lose weight, but understand it needs to happen prior to this type of procedure.

I went into the procedure thinking that after the toilet trauma was complete, the rest would be smooth sailing, so I was ready for my short nap and passing with flying colors colon report.  The doctor was great and explained everything thoroughly and the nurses took really good care of me. I was covered with warm blankets, IV in place and ready to move to the procedure room.  Once the IV anesthesia was administered, I fell asleep quickly but what happened next was like an excerpt from a horror movie.  All of a sudden, extreme pain in my stomach started happening and I felt myself screaming that “it hurts, it hurts, it hurts, and to stop, stop, stop”   and I felt trapped in my mind and my body was enduring pain equivalent to child birth.  In the distance, I did hear a loud voice say “do you want us to stop” and I do remember saying “wait a minute, wait a minute, wait a minute”, and I was thinking if they stop, I would have to do this again and there was no way that was going to happen.  I do not know what I sounded like or how I moved during this process of extreme pain under IV sedation and was hoping someone would help me.  It could be more pain relief was placed in my IV, but I do not know that.  What I do know is that the pain was unbearable and unbelievable.  My colonoscopy was far from a breeze and I felt traumatized by the event.  The doctor did explain in my haze state upon check out that my colon is very compact with many bends, which caused a rigid application of the scope and caused pain similar to childbirth during the procedure.  His recommendation was that I go under general anesthesia for my next colonoscopy. 

It took my body a couple of days to recover from the anesthesia and I did not feel good physically or emotionally about what happened to me.  I had to know if others experienced extreme pain during a colonoscopy and began my research online and discovered that yes, I was not alone.  What a relief that I could read forums of so many sharing my same story and I think this is what bothers me the most.  I believe that in the paperwork received prior to the procedure that it should be outlined that extreme pain with colonoscopy can be experienced, and that measures will be taken to make the patient comfortable in that event.  I went in to my colonoscopy with a positive attitude and came out with post-traumatic stress about the event. 

I am not writing this to say that I am now against having a colonoscopy and do believe in preventative medicine.  I am happy to report that my colon is clear for ten years, but will be investigating different avenues of colonoscopy approach the next time.  I am writing this to inform people that extreme pain can be experienced, and it is not always a breeze for everyone.  I am in the percentage of those who do not respond well to colonoscopy and for those who have undergone and share my experience, you are not alone.  I was shocked to discover this about myself and now as I have always been, remain a voice of information about health related subjects.  It is important to be informed and your own health care advocate and hopefully the documents pre-colonoscopy will be revised to include a thorough statement of colonoscopy procedure expectations.

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

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Stay Healthy!

Darla

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Chocolate Black Bean Fudge (Dairy, Gluten and Refined Sugar Free)

This has definitely become a new favourite for me.  This simple recipe is full or energy and nutrients. The black beans provide lots of protein as well as fibre.  The raw cocao is rich in iron and magnesium.  Dates are high in many vitamins including A, B and K.  The coconut oil is high in lauric acid which has anti-bacterial, anti-viral and anti-fungal properties making coconut oil a great support for your immune system. 

I do highly recommend a high powered blender when making this fudge.  You want to make sure you can get a good puree from the dates and beans.  We have definitely gotten used to a lot less sweet in our treats so the dates bring about enough in this fudge but if you prefer sweeter you may want to add a few drops stevia.
We have been enjoying these as a snack, for breakfast or to satisfy a chocolate craving.

Ingredients

• 2 teaspoons gluten free vanilla
• 5-7 drops liquid stevia (optional I don't add it to mine)
• 1/2 cup coconut oil
• 1 cup dates
• 1 1/2 cup cooked black beans
• 1/4 cup raw cocao or cocoa
• 1/2 teaspoon sea salt

Directions

1. Grease a 4 x 6 dish or loaf pan.
2. Add all ingredients in order listed to your blender.
3. Puree on high until completely smooth.
4. Scope into prepared dish and flatten down.
5. Set in the fridge for 1 hour.
6. Cut into squares and try not to eat too many.
   

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Natural Wood Sealer, Wax or Polish-Without the Chemicals

I recently learned how to make a natural wood sealer or wax. I finally decided to update our bedroom since we moved into this house a year ago.  The closest was stained a light wood but our furniture is dark so I attempted to stain the closest to match.  I didn't want to use a toxic sealer so decided to see what was out there for natural options.

I found, The Modern DIY Life and Ben Nyquist's DIY Beeswax Wood Polish and Sealant so I have it a try.  I was really impressed with how easy it was to make.  This wax really brought out the new stain and seems to be locking it in.  I added in some lemon essential oil as helps bring out shine.  I am aware that I will probably have to reapply this sealant every year or so, but at least I won't be subjecting the family to any more chemicals.

Ingredients

• 1 part beeswax 
• 3 parts olive oil
• 10 drops lemon essential oil (optional)

Directions

1. Grate beeswax and add to a double boiler pot.  
2. Melt until a complete liquid.  Turn heat off and add olive oil and blend completely.
3. Add your essential oil and stir to combine.
4. If using as a sealant it is best when warm.  You can always bring it back to the double boiler to soften as it hardens once cooled.
5. As a polish simply add a small amount to a clean cloth and rub on wood in a circular motion.
6. Store in a sealed glass container.

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Spiced Milk Steamer (Dairy and Sugar Free)-10 Point Food Rating Scale

I seem to be in the mood for hot drinks lately, it must be all this cold weather.  Straying from my usual chocolate craving, I went with a warm spice blend instead.  I love these flavours, as well as their relaxing, immune boosting and digestive properties.

In our house we have been using a 10 point rating scale on food. (See Below)  The scale was designed to give us an idea of how much the girls really like, or dislike certain foods.  It is very helpful when creating new recipes.  My youngest gave this drink a 10 which on our scale means you love it and could have it every day.

Ingredients (serves 2)

• 1 1/2 cup non dairy milk (I used cashew milk)
• 5-6 dates
• 1/2 teaspoon cinnamon
• 1/4 nutmeg
• 1/4 teaspoon fennel
• 1/4 teaspoon anise
• 1/4 teaspoon cardamom
• 1/4 teaspoon allspice
• 1/4 teaspoon ginger
• pinch of cloves
• pinch black pepper

Directions

1. Combine all ingredients into a blender and puree until smooth.
2. Pour into a small sauce pan.
3. Heat while stirring frequently with a whisk.
4. Bring to a boil.
5. Pour into mugs and enjoy!

*Our 10 Point Food Rating Scale

10-Love it, could eat it every day

9-Really like it, almost eat it every day

8-Like it quite a bit

7-It was alright

6-It was okay

5-Take it or leave it

4-Didn't care for it

3-Didn't like it

2-Don't want to eat it

1-Never want to eat that again

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Creamy Hot Chocolate (Dairy and Refined Sugar Free)

Hot chocolate is definitely a favourite here, especially after playing out in the snow.  In order to ensure a rich, creamy drink, we definitely prefer using homemade cashew milk.  This recipe definitely satisfies a hot chocolate craving and with all this snow, it is quickly becoming a "regular" thing.  

Ingredients (serves 4)

• 3 cups unsweetened cashew milk
• 1 1/2 tablespoons raw cocao or cocoa
• 2 1/2 tablespoons honey, agave or palm sugar (or to taste)
• 1/2 teaspoon gluten free vanilla or vanilla powder (optional)
• pinch sea salt
• pinch cayenne pepper

Directions

1. Combine all ingredients into a sauce pan.
2. Slowly heat while stirring frequently ensuring not to burn the bottom.
3. Enjoy hot, warm or even cold.

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Healthy Afternoon Snack -Yoplait Greek 100 Yogurt

Hi friends!  I'm definitely back in the workout/eat healthy grind, training with my trainer 3 times a week and doing 30 minutes of cardio 4 times a week.  It feels good to be back to it and I'm already noticing my jeans fitting better again, but being back on my meal plan where I eat every 3-4 hours is where I feel the most benefit.  If you're like a lot of women, you might actually skip meals (and I'm guilty of that too!) but eating consistently throughout the day keeps my energy level constant and there's no energy dip mid-afternoon.

If I'm in a pinch and can't eat a whole meal (or I'm just not hungry enough) around 3:00 p.m. (the time I'm typically heading out the door to pick up my son from school), I'll grab a Greek yogurt because it's delicious, low calorie, and full of protein.  

I was asked by Yoplait to try their Yoplait Greek 100 Yogurt, and since it's something I eat anyway, was happy to try their brand and flavors.  I didn't realize Yoplait made Greek yogurt, so I was surprised to see the varieties of flavors they had.  To name a few:  Coconut, Honey, Banana Caramel, Orange Crème, Apple Pie, Strawberry Cheesecake, Mango, and Key Lime.

My favorites are Peach and Honey.  My husband likes Strawberry Cheesecake and Mango. So yummy!  

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DIY Homemade Cashew Milk

I have recently begun making my own cashew milk as it is super easy and also less expensive than buying it.  I like to use the cashew milk in smoothies, hot chocolate and in creamy soups etc.  An important step in making cashew milk is soaking the nuts.  By soaking any seeds or nuts, it:

• helps  neutralize enzyme inhibitors
• encourages the growth of healthy gut bacteria such as lactobacilli
• increases strength of certain vitamins (ex. vitamin B)

Ingredients

• 1 cup raw cashews
• filtered water
• teaspoon sea salt

Directions

1. Place cashews and salt in a bowl or jar and cover with water plus at least 1 inch extra.

2. Soak for 6 hours or over night but no longer.

3. Strain cashews and rinse as they have release enzyme inhibitors into the water.

4. Add to a powerful blender.  

5. Add 2-3 cups of water depending on desired thickness.  I usually use 2.5 cups.

6. Blend on high for 1 minute.  

7. Store in a glass container in the fridge.

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Shredded Kale, Sweet Potato and Beet Salad with Cilantro Lime Dressing

Kale salad is definitely a family favourite over here. Even though this recipe takes a little extra preparation, I did enjoy the addition of the roasted vegetables, as they make this salad a little heartier. 

The lime cilantro dressing is nice and fresh with a bit of sweet.  As I have mentioned before, cilantro plays a important role in removing heavy metals and other toxins from our bodies.  It is also high in folic-acid, vitamin C and A. Although my girls definitely prefer my Maple Balsamic Dressing they did enjoy this one as well.  We hope you do too.

Ingredients
For the Salad:

• 4-5 cups shredded kale
• 1 medium size sweet potato, peeled and diced
• 2 beets, peeled and finely diced
• 1/2 tablespoon olive oil
• 1/4 cup sunflower seeds
• 1/4 cup sesame seeds

For the Dressing:

• 1 juiced lime
• 1/3 cup chopped cilantro
• 1 tablespoon olive oil
• 1/2 tablespoon honey or agave

Directions

1. Preheat oven to 400 F.
2. In an oven safe dish add beets and coat with a little olive oil. Roast for 10 minutes.  In the mean time coat the sweet potatoes with olive oil.
3. Add sweet potatoes to beet dish and roast another 20 minutes or until at desired consistency.  Set aside.
4. Combine all remaining salad ingredients and add roasted beets and sweet potatoes.
5. Puree all dressing ingredients.  The dressing can be added ahead of time to allow the kale to break down or set aside and use as desired.

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FITNESS IS MORE THAN THE PHYSICAL

Fitness involves more than how much weight is lost or reps in a set that can be accomplished.  Being a fit person involves discipline for each day, creates awareness, and instills conscious living. Fitness is a lifestyle and goes way beyond the physical.   Having the desire to obtain a quality life and following through on that goal really defines being healthy and fit, and when the focus remains in that direction, we set ourselves up for feeling and looking our best for life. 

We put so much pressure on ourselves to squeeze into the tiniest jeans or boast the largest biceps, that we tend to forget how being fit is supposed to feel.  A fit and healthy body should be free or minimized of pain and many people do not realize just how good we are supposed to feel, and instead accept and accommodate pain on a daily basis.  A fit lifestyle includes physical exercise but not of the nature that will injure our bodies and create chronic setbacks, and eating healthy nutrient dense foods that provide our bodies with healing qualities.  Rest is also on the menu for a fit body and a very important part of the program.  Without proper rest and sleep, our bodies will not recover from the demands placed on it through workouts, stress, and the overall daily grind.  Balance of work and play is also a part of a healthy lifestyle and forgetting how to reach our inner child is sadly lost through the busyness of life.  Taking an active rest day enjoying the outdoors, or a shutdown day complete with pajamas and movies may be the trick to recharge the mental batteries. 

We all can enjoy our life and live a healthy lifestyle at the same time. This is the absolute truth and is accomplished by simply being consistent with our choices and follow-through.  Being fit does not take working out seven days a week for several hours a day and eating boiled fish and broccoli.  This is far from what living a healthy lifestyle looks like.  When our thoughts are on taking the best care of ourselves, the enjoyment of living this life flows naturally like breathing.  The desire to purchase fresh healthy foods and try new recipes is more of an exciting thing to look forward to and not a curl your lip up downer for a Friday night.   Also, when that is combined with finding an exercise program that is enjoyed and works for your body, nothing feels better and provides a positive mental outlook.  The balance of life through play and rest can’t be emphasized enough because life is about quality and feeling our best. 

When the focus is on health and improving the quality of our life, the “fit” part of that equation happens along the way.  Letting go of the stress of wanting to look a certain way tomorrow and concentrating on how good being healthy feels will eliminate the frustration and pressure that we too often place upon ourselves.  Living a healthy lifestyle encompasses everything that we do on the daily and the fact that we are physical beings does not mean that the emphasis on fitness is all about the physical.  Our awareness of the importance of being a healthy person, what we are consuming, how we move our bodies, how we think and act, and the balance we create for ourselves are all included within the definition of fitness.  What do you think about that and hopefully this has opened your eyes to a new attitude when it comes to being a fit person?

Me and My Hubby

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button below to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Happy Stay Healthy New Year!

Darla

DON'T MISS MY FREE UPDATES

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"Oliebollen" -Dutch Doughnut (Gluten, Refined Sugar and Yeast Free)

Happy New Years! We have had a healthy happy 2014 and look forward to 2015.  As some of you may know, I was born in the Netherlands, so to celebrate New Years Eve, we have made a traditional Dutch treat, Healthy Happy Wife style.
In the Netherlands, many homes will be serving a plate of oliebollen and/or apple beignets. Oliebollen are definitely not healthy as they are a sweet dough fried in oil, however they are a special treat. The original recipe calls for yeast and are served with powdered sugar for dipping.  I have decided to keep the yeast out and we enjoyed ours dipped into a little pure maple syrup.

Ingredients (makes 10-12)

• 3/4 cup tapioca or arrowroot starch
• 1/2 cup rice flour
• 1/2 cup buckwheat flour
• 1 tablespoon psyllium husk
• 1 tablespoon baking powder
• 1 teaspoon cinnamon
• 1/4 cup raisins/currents (optional)
• 1 teaspoon apple cider vinegar
• 1 1/4 cup non dairy milk
• 1 egg
• 1 shredded apple 
• 1 teaspoon gluten free vanilla
• 10 drops liquid stevia
• oil for frying (I used grapeseed oil)

Directions

1. Heat a small but tall pot of oil.  I used about 2-3 cups of oil and cooked 2-3 at a time.  You could use a larger pot to cook more but it will take longer to heat.  I turned the oven fan on high and it kept the oil smell way down.  Bring the oil to 180 C.
2. In a small dish combine apple cider vinegar and milk and let sit.
3. In a mixing bowl combine all dry ingredients including the raisins. 
4. In a small bowl blend the egg, apple, vanilla and stevia.
5. Add the egg and milk mixtures to the flour bowl and stir to combine.
6. With the aid of two large spoons form balls out of the batter, drop these into the hot oil.   Fry for 2-3 minutes flipping them over until they are golden brown.  
7. Drain the oliebollen onto a paper towels.  
8. Enjoy.  In my opinion they are best served right away while still warm.  

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Date Filled Cookies (Dairy, Egg, Gluten, Grain and Refined Sugar Free)

I remember going to my aunt's house on a visit to Holland when I was a little girl.  She must have been looking after me for the day as we spent some time together baking cookies.  I loved how "fancy" they were with a sweet filling in between the dough and then sealing them together with the end of a fork.  I believe her recipe used raisins and would have used a wheat flour but this is my best interpretation and alteration from a childhood memory.
I hope you enjoy making them as much as I did.

Ingredients (approximately 15 cookies)
For the Filling

• 1 1/2 cups dates
• 1/2 cup water
• 1/2 teaspoon gluten free vanilla
• 1/2 teaspoon cinnamon (optional)
• 8-10 drops liquid stevia (optional)

For the Dough

• 1/2 cup water
• 1/2 cup coconut oil
• 1/4 cup honey, agave or maple syrup
• 1 teaspoon gluten free vanilla
• ¼ teaspoon sea salt
• 3/4 cup tapioca starch
• 1/3 cup applesauce
• 1 cup coconut flour

Directions

1. Preheat oven to 350 F.
2. In small sauce pan combine dates, water, vanilla, cinnamon and stevia.  Cook on medium heat for about 3-5 minutes and puree until smooth.  Set aside.
3. In a medium size pot combine water and honey.   Bring to a boil and remove from heat and place in a mixing bowl.  
4. Add vanilla, salt, tapioca starch, apple sauce and coconut flour to the mixing bowl and stir until completely blended and turned into a dough.
5. Roll dough and cut out circle shapes.  I just used a drinking class.
6. Place  about 7 circles on a cookie tray.  Add 1 tablespoon of date mixture onto the centre of the circles.    Add another circle on the top of pinch in the sides together.  Using a fork make lines crimp the edges together.
7. Bake for 15-20 minutes or until golden brown.

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5 Month Post Bikini Contest Check-In

It's been a little more than five months since I competed in my first NPC bikini competition and I wanted to share what life's been like since then and where I am now with my (lifelong) fitness journey.  I say lifelong journey because as long as I'm alive, I want to take care of myself and never take my health for granted.  With my Dad's illness, I've painfully watched his physical ability diminish to the point where he cannot walk, so I'm always mindful of how grateful I am to be able to move and exercise.  

the beginning

Almost one year ago, I had gotten out of shape and was ready for a big change.  I couldn't fit comfortably into my clothes, felt sluggish and missed feeling good about myself.  I started working out and eating better in February 2014 on my own, and began working with my trainer (3-4 days a week) at the end of March 2014.  We trained together for 15 weeks and I competed in the bikini contest on July 4, 2014.  I went from 112 pounds and 25% body fat (Feb 2014) to 100 pounds (July 2014).  We didn't test my contest body fat because I was supposed to go the BodPod for a very accurate reading, but the facility cancelled my appointment because they machine wasn't working.  My trainer guesstimated I competed at about 15% body fat.  

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Sesame Seed Bars and the Powers of Zinc (Dairy, Gluten, Grain and Refined Sugar Free)

I love sesame seeds as they are high in calcium, magnesium, iron and zinc.   I believe I have mentioned the importance of zinc in a previous post.  Zinc not only boosts our immune systems, supports or reproductive system, increases focus, elevates mood and influences our appetite.   Hmm that is a lot of power for a little seed.  For some extra zinc in your diet, I highly recommend these bars, they easy to make and are a family favourite.

Ingredients

• 1 cup honey
• 1 cup sunflower seed butter, peanut butter, almond butter or other nut/seed butters
• 1/3 cup coconut oil
• 1/2 cup sesame seeds
• 1 1/3 cup coconut
• 1/2 cup sunflower seeds
• 1/4 teaspoon sea salt

Directions

1. Grease a 9 x 9 dish.
2. In a medium size pot, add honey, nut/seed butter and coconut oil.  Slowly heat, while stirring and bring to a boil.
3. Add all remaining ingredients
4. Pour into prepared dish and place in fridge to cool and set.
5. Cut into bars and store in air-tight contained in the fridge.

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DIY Homemade Laundry Detergent

A friend of mine got me into making homemade laundry detergent.  I have now made it about 3 times and have found a recipe and really like.  The best part is definitely the cost savings but knowing exactly what is going into your detergent is also huge for me.  I had always bought the natural, biodegradable detergent before but here in Canada they do not come cheap.

So I did a bit of math today for you so you can see how much you actually are saving.
With this recipe I made approximately 7.25 L of laundry soap which coast me about less than $2.00 to make.  I use about 1/4 cup of detergent per load which gives me about 116 loads at less than 2 cents per load!  If I compare this to what I was buying before I was spending about  per load.

Ingredients

• 1/2 cup borax
• 1/2 cup washing soda
• 1/2 cup grated natural soap bar (I use a homemade bar or one by Soap Works)
• 30-40 drops pure essential oil (lemon, lavender, orange, flower blends etc.)
• 1 litre plus 8 litres of hot water

Directions

1. In a medium size pot add borax, washing soda, shaved soap and 1 litre of water.
2. Heat to a medium heat and allow soap shavings to completely dissolve.
3. Add soap mixture to a large bucket and then add the 8 litres of hot water.
4. Let soap sit until completely cool and stir a couple times if possible.
5. Once cooled whisk until fully combined.  I used my hand blender to ensure everything was combined.
6. Store in sealed containers.  I used about 1/4 cup per load and shake the bottle just before use.

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DIY Homemade Washing Soda

I wanted to make my homemade laundry detergent but realized I didn't have any washing soda.  I then remembered that you can make your own.  When baking soda is heated at a high temperature, its chemical composition changes and washing soda is created.

Ingredients

• 2 cups baking soda

Directions

1. Preheat oven to 400 F.
2. Place baking soda on an oven safe baking dish/pan.

3. Bake for approximately 30 minutes, stirring 2-3 times in between until baking soda has turns a bit more grey dull colour and more grainy in texture.  

 4. Store in an air tight container.

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Cilantro Pineapple Smoothie -Detox Smoothie

Cilantro has quickly become my new favourite herb and is now a stable on the grocery list.  Cilantro plays an important role in removing heavy metals and other toxins from our bodies.  We usually add cilantro to many Indian dishes and sauces but have now been adding it to our smoothies/shakes.  Cilantro is also high in folic-acid, vitamin C and A.
*see below on how to keep Cilantro Fresh

Ingredients

• 1 cup unsweetened coconut milk
• 1 cup chopped pineapple
• 1 cup spinach or kale
• 1/2 cup cilantro
• 1 banana (fresh or frozen)
• handful ice cubes (optional)

Directions

1. Add all ingredients into a blender and puree until smooth.
2. Serve.

* to keep Cilantro fresher longer, keep it in a glass jar in the fridge with some water and lightly cover with a plastic bag.

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Meditation Challenge Update

It's been about two weeks since I wrote in, declaring my intentions for the 21-day meditation with Oprah and Deepak.  The update is I have failed miserably.  Like bad.  In the past 14 days, I have meditated a total of three times.  Yeah.  The challenge started on a Monday, but I began on Tuesday because that's when I got the email linking to the first meditation.  I also meditated on Wednesday and Thursday.  Friday is where I fell off the wagon.  I totally forgot about meditating on the weekend and then into the next week I never got back on the wagon.  Now, I feel too far gone to continue.  

The meditations are only available for 5 days, so I could start back up (having missed some) but I'm so not into it right now. Admitting this to myself and you feels like a big failure, but I would rather be real about my failures than pretend to be someone I'm not.  I hear the negative voices in my head and have to work to let them go.  

I still crave a quiet, still alone time in the morning and will be making an effort to incorporate that more, but I think pulling out my Bible/praying/journaling would be more natural to me than meditating.  

How are you doing with the challenge if you tried it?  If you've stuck with it, I applaud you.  And I hope you are getting something good out of it.  Are you hating me for not continuing?  I feel like a workout partner who quit, leaving you hanging.  And that feels bad.  When it comes to certain things in life, we absolutely have to keep going, whether we feel like it or not.  You have to wake up to feed the crying baby, you have to go to work, you have to take your parents to the doctor, you have to pay the mortgage, you have to meet that deadline.  But, there are other times when it's really okay to let something go. Only YOU can decide what those situations are.  And you have to face the consequences for your decision.  I completely get it if you're disappointed in me or upset or think I'm not good with my word.  I have to live with the fact that I said I was going to do this and I didn't finish.  And I chose to put it out there on the Internet, so it's a public fail.  

I would appreciate your grace, your kindness, your empathy.  The friends who support us when we've let ourselves down are the kind of people we need in our lives.  It's the kind of person I want to be in return.  

My intention for trying the meditations initially was to try to still myself each day so that I could be more present and more peaceful on the inside.  Admitting that I failed makes me feel human, vulnerable, and a little bit brave.  

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Chocolate Macaroons (Dairy, Gluten and Refined Sugar Free)

This is not my recipe but one from Danielle Walker's Against All Grain.  Danielle's recipe is for Chocolate Mint Macaroons however I made these without the mint.  They turned out so well, I can't stop eating them.  Definitely be making these more often and especially for Christmas.

Ingredients (makes 18-20 cookies)

• 2 egg whites
• 2 1/2 cups unsweetened shredded coconut
• 1/2 cup cocoa
• 1/2 teaspoon sea salt
• 1/2 cup coconut milk
• 1/2 cup agave or honey or more to taste
• 1 teaspoon gluten free vanilla

Directions

1. Preheat oven to 325 F. Prepare baking trays by greasing or lining with parchment paper.
2. Beat egg white until stiff and set aside.
3. In a mixing bowl combine all remaining ingredients.  Mix until well blended.
4. Gently fold in the egg white.
5. Scoop in ball sizes onto cookie sheet.
6. Bake for 20 minutes.
7. Store in air tight container in the fridge.

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DESTROY YOUR INNER REBEL

We all can have a rebel that lives inside of us taunting and tempting us to turn to the dark side of unhealthy living.  It can even come in the form of outright discouragement from not seeing results right away and out of frustration stuffing our faces with crap because we think what’s the point? We can be our own worst enemy when it comes to putting ourselves down and throwing that adult temper tantrum that leads to nothing but making poor decisions and a negative “mental game”.  In comes resentment and anger at life, the choices we are making that should be working but not, and straight up “biotch” attitudes.  You have just met the inner rebel that seeks to destroy our efforts and take us down to the mental breaking point. 

I say, kick your rebel in the face and refuse to give in to the thoughts that will only give way to a domino effect of good things gone wrong.  Instead of listening to inner voices of temptation to jump ship with taking care of your health, slam immediately on the mental brakes and start writing down what you have been doing in a positive and negative way to take care of yourself.  This will require complete honesty about the food being eaten, alcohol being consumed, and exercise being done or avoided.  This is where we need to get real with our rebel self and in order to destroy the actions that occur from this other person.   Our mental game is at risk here and overall happiness with life and self.  If we lose control and throw in the towel, what good does that do anyone?  The battle is always with ourselves and how we handle that is again our responsibility.

I understand that not seeing results and working your ass off can feel so unfair when results in the mirror or on the scale are not being seen, but if you are completely honest with you, I am sure you will find that the rebel is allowed out to play way too much.  Becoming our best healthy self is about acceptance of this moment and what we are doing right now to change who we are physically, emotionally, and spiritually.  Being in denial about the rebel within will not allow for the best you to emerge and consistently be in control of your life choices.  Anger and bitterness over our circumstances resolves nothing, but being pro-active to get to the bottom of why the rebel is winning will provide the answers needed so that a change can be implemented.  

My Bare Faced Beauty Hope

November Challenge for the Ladies:  No Makeup November to support the true beauty of all women.  I am very proud to sponsor my daughter Hope on this campaign to reach out to women all round the world in an effort for them to realize their true beauty, enjoyment and acceptance of self.  Head on over to the No Makeup November page like I did, ditch the brushes and post your beautiful bare face! 

NO MAKEUP NOVEMBER PAGE

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Stay Healthy!

Darla

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