This little piggy had a smoothie

Two years ago, I got my mom a wooden little piggy cutting board. She has a thing for pigs. We have this little four inch tall statue of three pigs stacked on top of each other and another little clay sculpture of a pig that either my mom or sister made when they were little. And now we also have this little piggy cutting board that the smoothie is on top of in the picture. I thought it was cute and went along with her little piggy theme. But now we use it to display salami and cheese on when guests come over. Kind of weird, but that’s neither here nor there.

I make this smoothie in the morning as my post workout meal.

  • The maca gives me energy and balances my hormones (because I could really use some balance in my life).
  • The banana gives me the potassium and sugars I need for muscle repair and energy.
  • Freshly ground flax meal provides me of my omega-3s (because, ew, fish).
  • Cacao has ample magnesium and slight amounts of caffeine that can temporarily ward off my coffee addiction.
  • Brazil nuts give me the selenium that I probably wouldn’t get from really anything else in my diet. Plus, selenium protects against cell damage and acts as an antioxidant.

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*See the little piggy? You won’t feel like a pig after drinking this smoothie!

Side note: you can grind the cacao and flax seeds in a coffee grinder before throwing it into the blender.

One more side note: you can replace the coconut water for cold brew coffee if you’re feeling extra sassy!

Banana Cacao Post Workout Smoothie

Blend together the following ingredients in a blender for a single serving.

10 ounces coconut water

1 tablespoon ground cacao

1 tablespoon ground flax seed

1/2 tablespoon maca

1 banana

1-2 brazil nuts

2 pitted dates

1 tablespoon almond butter

1/2 teaspoon cinnamon

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Conquered my run

This past Saturday, I ran my first race in two years. The last time I competed in any sort of race, it was the LA Marathon and that was to prove to myself that I could run 26.2 miles.

This weekend was all about setting the bar to compete against myself. I wanted to see how fast I could run a 5k so that I can start training to beat that time. As most of you know, I recently got back from two months of traveling in Europe (and if you don’t remember, refer to my most recent post here). I haven’t been this out of shape since before I started working out 7 years ago.

The last month and a half has been a lot of sweating and pouting over the fact that I’m not physically at where I used to be. However, regardless of how painful it was, I laced up my workout shoes 6 days a week and went for as long of a run as I could and as difficult of a weight training session as I could handle. I felt like I was in slow motion. Nothing seemed to be getting better. My strength wasn’t improving. My lungs weren’t burning any less.

Then one day, I didn’t notice the fact that my legs no longer felt like lead or that sweat wasn’t pouring down my face. Slowly but surely, I was getting back into the shape that I was before.

That’s what inspired me to run this weekends race. I wanted to set the bar for myself to have something to push for. It wasn’t about winning the race, but seeing where I was at so that I could work to beat myself.

But then I did win the race. And it felt pretty good.

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*Notice me yawning? It was 6:45 am. Give me a break.

To be fair, there were only 60-ish people running this race but still! I started off the run thinking “dear god, why did I stop drinking coffee right before this. I could really use the caffeine. It’s 6:45am on a Saturday. This is un-godly.” My legs felt heavy and under-used. To top it off, it’s been unseasonably hot in LA. Even at 7:00 am when the race started, it was 77 degrees with a hot breeze rolling through. People passed me and that was okay. I wasn’t in it to win it. I was in it to finish it.

My steady pace eventually brought me to the halfway point and my legs suddenly felt light and my energy high! I made the turn and I pushed myself to pass the 8-10 people in front of me. Eventually, I wiggled myself to the first place position. As I neared the finish line, I kept looking behind me, expecting someone to get a second wind and pull me out of the first position slot. But that didn’t happen. And I crossed that chalk finish line in first!

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I was greeted at the end by a small medal and an envelope for an hour long massage. Whaaaaat!

And I will need that massage. I walked home after the race and slept for an hour while the sun blazed to 95 degrees.

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And so did Trevor 🙂

So, I finished with a fairly decent time of 24:10 and room to improve!

Look forward to some posts on how to improve your own 5k PR as I work toward beating my own!

And remember, no matter what state of shape you are in now or how hard you have fallen off of the wagon… you can always get back to where you once were. Not a single person has ever said it will be easy (and if they did they’re liars) but don’t let the challenge hold you back from getting to where you want to be.

Now lets go PR!!

Disclaimer: you will laugh after trying this.

There was this really stupid/awesome thing I used to do as a joke with my friends when I was a junior in high school. We would Try and laugh with out smiling. I mean genuinely laugh without smiling.

$1 says you’re trying it right now as you read this.

It’s harder than it sounds!

Here’s the beginning of this whole “laugh without smiling” thing:

The year was 2008. I died my hair brown. I thought I was super trendy. I wore weird hats and scarves. I also tried to laugh without smiling with my friends. The result was awesome.

Just notice how in this video, us trying to laugh without smiling ultimately leads to a genuine laugh. It’s almost impossible not to burst out laughing when you try this technique.

Laughing makes you happy. It lowers stress. It’s therapeutic.

You might feel like an idiot while doing this, but you won’t if you make your friends do it with you as well. Up to this day, almost every person I’ve ever met, no matter how shy or reserved or serious they may be, crack a genuine smile when I challenge them to this.

I always used this as an ice breaker or something funny to do when out with my friends, but it hit me the other day that this is actually an amazingly therapeutic exercise for stress release!

Try it with your friends! Challenge someone to laugh without smiling! Best case scenario, you feel great and relieved of some stress. Worse case scenario, you end up laughing. It’s a win-win in my opinion.

So… can you laugh without smiling? Can you?

The simple act of being kind

I feel extraordinarily at peace with where I am in life right now. I have an incredible family, I live in a beautiful city, I’m able to pursue my passion for nutrition and fitness while living rent free with my parents and I have great friends who can make me laugh and remind me once again how lucky I am. My life is full of ups and downs, as most people’s are. There’s no such thing as someone having a problem-free existence. The happy moments wouldn’t be so happy if it weren’t for the unfortunate moments as well. And that’s the thing I think most people forget: everyone has problems. Our own problems always seem exponentially larger than anyone elses because they are our own problems. So we lash out, we blame, we convince ourselves that the person who was rude to us has no right to be so mean.

Trust me, I’ve worked in the service industry since I was 13 so I know how awful people can get. Never worked as a waitress before? Well, you can really tell what a person is like by the way they treat people who “serve” them. So I came across my fair share of jerks and a**h****.

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This is me at my first real job. I was a waitress for 2.5 years at a local breakfast spot in my hometown. My friend (on the right) and I used to watch a lot of “SpongeBob Squarepants” on rainy days when it was slow…

But letting those people who are having a bad day ruin your day as well will do nothing but continue the vicious cycle of people being dicks to each other. From my years of experience of working with and around jerks, I’ve learned that the only way to deal with these people while still coming out as a positive and happy person, is to spread some random acts of kindness to others.

Think of a time when someone was rude to you and you lashed out back at them. Did you feel better? Did the “lashing out” cause you to be happy? Did it solve any problems? Most likely, the answer is no. It can be hard to be kind to those who are so mean to you, but ultimately, you will be happier and in a better place because of it.

If being kind to jerks is too difficult, try first being kind to those you don’t know.

When I was in school, I was living off of a very tight food budget. There was one particularly stressful day where I was freaking out about my future because graduation was approaching, I was scared to leave my friends and I felt lost in a sea of confusion and anxiety. I took a break from studying and walked to the store to buy some lunch. Outside of the store, there was this homeless lady who drew pictures to sell for food. She was probably in her late 60’s. She never begged or asked for money. She just went along drawing pictures in exchange for food to keep her alive.

Seeing her made me forget my problems and think about her. I felt the need to bring some positivity to her life in any little way that I could. Instead of spending my money on lunch for myself, I bought a sandwich and a hard boiled egg with a water bottle to bring out to her.

She thanked me and I talked to her for a little about her drawings. She mostly drew pictures of the people that walked past. She told me she liked to draw people and imagine what their lives were like.

After I left to return to my studying, my anxiety was gone and I felt happy. Reaching out to someone else and displaying a little act of a humanity reminded me that happiness is all that matters in life. Instead of lash out from my anxiety and fear at the first person I could, I did the exact opposite. It made me feel happy. It spread happiness to another human being. My negative emotions were replaced with positive ones.

You don’t have to be charitable in order to be kind. Just remember that none of us on this planet want to be sad or lonely. We all want to belong. We all want to be happy. Just the simple act of being kind is enough to spread happiness to all of those around you.

Laugh when you feel sad.

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Smile when you’ve been wronged.

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Hug those that have forgotten how to be happy.

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Spend time with family.

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Make time for friends.

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Do what you love.

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Simply be kind. And you will be happier for it.

1.

Chia pudding. For those days when the alarm clock isn’t your friend (always).

This morning, like many of my mornings, I had three alarms set: 5:45, 5:47, 5:50. Yes, as in the morning. When the suns alarm hasn’t even gone off yet. 

On these days, I have work at 6:45 am so I don’t have a whole lot of time to physically make breakfast, so I pre-made these little guys the night before!

I make a big batch so all I have to do is grab a little jar in the morning and take off. I would love to have the luxury of sitting down to a warm meal with a cup of tea, sitting in a wooden chair with a blanket while watching the sun rise… But that’s not my reality right now. I watch the sun rise from inside my work. But my little chia pudding cup makes me a lot happier about it!

This makes three 8 oz servings. Enjoy!

 

Chia pudding pot

Ingredients:

1 cup vanilla yogurt (preferably organic)

1 cup unsweetened almond milk

1/3 cup chia seeds

1 tablespoon real maple syrup or honey

A pinch of cinnamon (optional)

2 sliced strawberries per serving  

1. Mix the yogurt, almond milk and honey/maple syrup until well blended. 

2. Add in the chia seeds and stir until combined. Let sit for 1 hour or over night. After an hour, split them into separate containers with sliced strawberries and a pinch of cinnamon on top!

It’s SHREDDING SEASON: icy pineapple and ginger smoothie

It’s bulking/shredding/toning/slimming season, BRO!!!! Time to eat nothing but meat and salad!!!

..or not.

It’s true, right now is the time that everyone’s looking to start getting in shape for summer bikini season. This doesn’t mean you have to eliminate fruit, grains or anything else enjoyable. I mean, yeah, you DO have to limit yourself on some things. Alcohol, refined sugars and grains, sodas, pastries, pizzas, pasta, etc. All that fun stuff that you already know you should be limiting anyway. And you probably do a great job of it.. until 2 am when the bars close and Manhattan Pizzeria is still open. I think that’s a general struggle we all deal with.

One super common misconception is that eating healthy and getting in shape means eating tasteless food and feeling sore 99% of the time. Honestly, if you have had this experience, then you’re probably doing it wrong. Healthy food (not diet food) tastes fabulous. Ever had chicken cooked in red wine sauce layered on top of garlic oven roasted veggies with a crisp romaine salad dressed with a dijon lemon vinaigrette? Does that sound like diet food? Well it’s not typically what people think of when considering going on a diet. But that’s the type of food you should be eating when trying to lose weight.

And if you’re telling me that you feel sore all the time when you workout then you probably only stuck to a workout plan for a week, maybe two. Because after that initial hump is over and done with, you shouldn’t be getting uncomfortably sore anymore (unless you’re a hardcore athlete trying to do a dynamic workout).

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So here’s a refreshing, tasty and (gasp) fruity smoothie to sip on after a sweaty workout. If you really feel like being adventurous, this is also a really good base for a healthy “daiquiri”. This recipe may sound tasteless and kind of strange, but it’s less than 100 calories and actually insanely delicious. Just give it a shot.

Happy shredding season!

Icy Pineapple Ginger Smoothie

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serves 2

Ingredients

2 cups fresh or frozen pineapple cubes

1.5 cups coconut water

1 inch of fresh ginger, skin peeled off and diced super fine

2 handfuls of spinach

1/2 cup ice (optional)

1. Make sure to cut off all of the skin from the ginger and then dice it really fine.  Just for a reference, this is about how big of a piece of ginger you should use:

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2. Blend all of the ingredients (besides the ice) until it is smooth. If you plan on adding ice (which I would recommend if you plan on making a drink out of it), then add the ice after blending the other ingredients until smooth. Blend the ice in until you have your desired consistency!

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I couldn’t help but chug mine. Just try and drink yours like a lady/gentleman. It’s not possible.

** PS, this recipe is really great because it incorporates anti-inflammatory ginger in it’s raw state. Your body is inflamed after a workout, so sipping on this drink will help decrease that inflammation and increase your recovery speed.

The new year resolution conundrum.

Have you been doing too much of this?

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Or eating too much of that?

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Yeah, I’m in that same boat. New years resolutions are interesting like that. You have SO MUCH ambition and excitement that this year will be the year that you lose 10 pounds, start eating veggies, quit smoking, drink less, etc etc etc. But then there’s New Years Eve. And you drink a bottle (or two) of champagne. There is no way in hell you’re passing up those greasy hang over cure potatoes the next morning on January 1st. So you tell yourself that January 2nd is the start of your new year. And then it’s Nana’s birthday and the cake is from that new trendy awesome bakery so you have to have a slice (or two). THIS WEEKEND. I SWEAR TO GOD THIS WEEKEND IS WHEN MY NEW YEAR STARTS. And then you get that call from your friend who just found out she got a raise/got engaged/broke up with the awful boyfriend/got a pedicure and needs to go out and celebrate. Well.. it would be rude of you to NOT do something to celebrate your friend’s newly painted toe nails. So you close down the local dive bars and leave your debit card with the bartender.

Basically, the new year isn’t what you planned it to be.

It’s not a lot of this.

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Or this.

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And definitely not that.

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You’re not alone, my friend. Everyone starts off the new year exactly the opposite of the way we had planned. I think the problem is we put our expectations for ourselves too high for such an immediate change. I’m a big believer in gradual change. You won’t stick with something that is drastic and uncomfortable, but small changes made over time can be easy to implement and stick with.

I’m actually doing a three day cleanse to reboot my body starting next Monday, so look forward to a post on picking a cleanse that’s right for your body and goals coming soon! But for now, lets pick out a few new “new years resolutions” that aren’t so extravagant and can be achieved and make you feel great about yourself!

My “Mini” NY Resolutions:

1. Drink more water.

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This sounds silly and typical and too easy but is SO GOD DAMN IMPORTANT. 75% of Americans are chronically dehydrated. That’s a scary big number. Especially since dehydration, even the mild every day type, can cause shriveled and dry skin, rapid heart beat, heart palpitations, dizziness, inability to absorb nutrients, fatigue and lack of energy.

So here’s an easy way to drink more water. Carry a water bottle with you constantly and make sure you drink 8 oz/ hour starting right when you wake up. Make little marks on the side of the bottle so you know exactly how much 8 oz is. This alone will help detox your liver and kidneys, increase your energy levels and improve the appearance of your skin. Obviously, if you live in a very hot area or you work out a lot, this number will have to be increased, but try and maintain a minimum of 8 oz/hour.

2. Do something active (and fun) at least once a week.

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This is in addition to your workout routine. Get outside and do SOMETHING fun that’s active as well. Remember when we were kids and our idea of “fun” was running around for hours playing tag, sliding down slides and chasing groups of birds? Rediscover that inner child of yours and teach yourself how to do fun things that are active again. It’ll be great for your physical and mental health and help break up your routine of work, gym, sleep.

Here are some ideas: hike, walk the dogs, join an adult for fun sports team, get your friends together to play a pick up game of dodgeball, join your kids in games of tag, do a yoga class or go dancing with your friends! The opportunities are endless!

3. Spend the first hour that you wake up NOT on your phone.

Trust me. I know how hard this is. I love my phone like it’s my child. But try and get up at your normal time, make breakfast, read the paper, take a walk with a cup of tea, etc all without craning your head down to look at a little glowing screen. Just breaking the habit of starting your day with technology is a great feat. All day we’re bombarded by technology at work, at home, at dinner, with friends, and taking an hour in the morning to just enjoy the morning will do your mental health some good.

Happy February 3rd! Good luck with your new “new years resolutions”!