Mushroom and Spinach Risotto

140 g (4.9 oz) sliced portabello mushrooms

1 tbsp olive oil

25 g ( approx 2 tbsp) butter

1 onion, chopped

1 large garlic clove, crushed

140 g (4.9 oz) arborio rice 

150 ml dry white wine 

4 sundried tomatoes, chopped

500 ml of hot veg stock

2 tbsp chopped fresh parsley

25 g ( about 1/4 cup) Parmesan, freshly grated

100 g fresh young leaf spinach

1.  Heat oil and butter in a large frying pan.  Add the onion and cook gently for 5 minutes until softened.  Stir in the mushrooms and garlic.  Cook gently for 2-3 minutes.

2. Stir in the rice to coat with the onion and mushroom mixture.  Pour in the wine and cook over moderate heat for about 3 minutes; stirring from time to time, until wine is absorbed.

3.  Reduce to a gentle heat.  Add the tomatoes and 125 ml/ 4 oz of the stock and continue cooking until absorbed.  Repeat with the remaining stock, until it is all absorbed and rice is creamy and tender ( adding 4oz at a time) .

I believe our Beauty arises from our Spirits

Struggle with self image?

Do you have a problem struggling with your outer self?  This is something I'd struggled with all my life.  In my teens it developed into an eating disorder for a while.  I felt like this was me taking control of a portion of my life.  I thought it made me strong..in control and as bad as it sounds now better than some.

In reality it was a cry for help, maybe attention?  I grew up developing really low self esteem.   I never had a weight issue when I was young.  In fact I was one of the lucky ones in our family with a pretty decent metabolism..that is until the eating disorder set in.  Why was I never satisfied with how I looked? Why was I so concerned about my outside appearance and less concerned about the inside?  It amazes me the people that I talk to (who I think are all amazing and beautiful people ) that also have self image issues.  It has led me to make 'mistakes' in the past in some choices( believing if I fix this it will make me a better person, more loved).  I put quotations around mistakes because I've learned from them so they were a path I was meant to go down.

I like who I am inside, I've learned more about myself in the last couple years than I ever have.

( writing this down and admitting I'm not perfect but okay with it is helpful to me:))

How many if you always try to be perfect??  Recently I've realized that I'm okay with not being perfect.  

You know what?  My bodies not perfect.  I have cellulite!  I have a bit of a belly,  hips, a booty,scars from children and surgery.  Well guess what.  I'm okay with it now.  Who was I trying to be perfect for?  My friends don't care, my family doesn't care, my kids don't care. I don't judge others by their appearances, so why was I doing this to myself?? I AM healthy, fit.  I have boundless energy most days.  My scars are reminders of where I have been and what wonderful children I have brought into this world:)

My journey and learning are ongoing and yes I'm going to make mistakes.  But it's okay because I'm allowed to and so are you:) what matters is what you learn from them and what you do with that learning:)

Together we are strong.   I have learned that Acceptance and loving ourselves as much as we love and accept others, brings much inner peace.

  I hope to learn and evolve continuously.  I am letting go of things I can't control and accepting them as part of what makes me who I am.  Releasing this has opened up my world and every day I am thankful and grateful for what I have.  I am strong and I have some amazing people in my life.  Releasing the negativity has opened up my life to receive so much more.  So please, if I can teach anything to whom ever reads this and our children...change your way of thinking..love yourself from the inside and the outside. Look in the mirror and see your beautiful self smiling back! Accept your own unique beauty and smile every day.  Healing begins from within and flows outwards.

I do believe our beauty arises from our spirits..now.  

XO

Looking for a work out at home today??

Try this work out today if you are up for it.  May not seem like much but it's sure to get you energized, keep your cardio up and be a challenge as you near the end!
Have fun!!

5 rounds for time ( see how long it takes you)

20 burpees
15 squats
10 sit ups

This is a link on how to perform burpees
http://www.youtube.com/watch?v=k6ySAcwkysg&sns=em

This is a link on how to perform a squat
http://www.youtube.com/watch?v=xDdSZmWNYQI&sns=em

This is a link on how to perform a crossfit sit up
http://www.youtube.com/watch?v=BfqRSCgXiVw&sns=em

Love

When I read this it filled my heart with joy.

If you take the time to read this hopefully it does something wonderful for you as well:)

https://graph.facebook.com/131903730178892/photos/a.147113355324596.21281.131903730178892/648076745228252/?type=1

Energizing Smoothie For Today

1 scoop vegan Hemp protein powder vanilla or original
1/4 cup plain Greek yogurt
2 tsp chia seeds
1 tsp greens powder
1 tsp maca powder
1/4 cup frozen organic raspberries
1/4  organic banana, fresh or frozen
Top up with unsweetened almond milk or water
Blend in magic bullet or blender
So yummy:)

Sharing a Powerful Message Written by a friend of MIne. Please take the time to read this, and follow the Page

http://elevatedwellness.wordpress.com/2014/02/21/whats-wrong-with-the-world/

Take a Listen to the Message in this song! Beautiful Voice

Wow!  this song was playing in my dreams all night last night; even woke uo to it still in my heAd... along with the words be thankful and grateful for what you have and where you are.. message?  i think so;) http://m.youtube.com/watch?v=gobNhcGRMjo&sns=fb

Have an awesome weekend everyone!

<3

Paleo Raspberry Torte

Looking for a yummy clean dessert recipe for the weekend?  Made this and it was really moist:)  (If you use the heavy whipping cream it's not true Paleo- more like Lacto- Paleo).

Remember, it may be made with clean ingredients but its still a treat;)

1/2 cup coconut flour

6 free run eggs

1/2 cup coconut oil, melted

1/2 cup pure maple syrup 

1/2 tsp pure vanilla

1/4 tsp salt ( I used Himilayan)

1/4 tsp organic baking soda

3/4 cup frozen raspberries

Fresh berries and whipped heavy cream (optional)

1.  Preheat oven to 350 F

2. In a large mixing bowl, combine coconut flour, eggs, coconut oil, maple syrup, vanilla, salt and baking soda.

3.  Blend until smooth with hand mixer.

4.  Once batter is combined fold in 2/3 cup raspberries.  

5.  Pour into a 9" spring form pan.  For easy removal line the bottoms with parchment paper.

6.  Bake for 30-35 minutes

7.  Remove from oven and let cool.

8.  To make raspberry coulis, purée remaining raspberries with 1 tbsp water in a blender/magic bullet until smooth.

9.  Slice cake and top with fresh berries, whipped cream and coulis.

What Eating Clean has done for Me

Good Morning it's a beautiful day.  Everything is covered in fresh snow again;)

Today I wanted to talk about eating clean and the importance of good nutrition.  

When I began my weight loss journey at around 200 lbs I looked to weight watchers..at the time I used their points system, and didn't know enough to eat clean and not processed.  I did learn a lot here though when it came to portion control and this really helped me in the beginning..but soon I was ready for another step:)

I began to hear more about eating clean and decided to explore this. It opened up an entire new world for me!

I developed so much more energy!  Which really helped with my workouts.  I learned that carbs are not our enemy if you eat the right ones;) some examples of great carbs are oats, sweet potatoes, quinoa, sprouted whole grains, veggies and fruit. Carbs are so important for feeding your working muscles, brain and nervous tissues, and they also help provide your dietary fibre.  I also learned to incorporate good fats into my diet and to no longer avoid them.  Fats help your body function!  examples?  Coconut oil, olive oil,  salmon, nuts, seeds, mmm avocados!  The right portion sizes are important.  I ditched the refined sugars for the most part, opting to sweeten things with dates, raw honey or pure maple syrup when desired.  Protein is extremely important as well; it helps build and repair muscle tissues. For example when I was younger I went to the gym often but I didn't know how to eat right.  I believed less was more and I can tell you I never had the lean muscle gains that I do now.  Try to incorporate all 3 in your meals together.  By  choosing to eat clean I could eat so much more! I now fuel my body about 6 x a day. (Every 2-3 hours) believe it! This eating more of the right foods more often has helped speed up my metabolism.    My body has become more efficient at burning  fuel, burning fat, using energy for activities, and I now have one fantastic immune system!  I feel that I am in better health  than ever before:) These are just a few great reasons why I have chosen to eat clean for my lifestyle.  

I choose organic as much as I can find and this year am very excited to begin my own vegetable/herb garden:)

Eating clean, weight training with some cardio can really change your energy levels and body composition!

My health is important to me.  We all deserve to take the best care of our bodies as we can.

If you are new to eating clean but are curious and would like to give it a try here are a couple sights you may want to check out : 

http://www.toscareno.com/

http://www.cleaneating.com.au/en-us/recipes.aspx

If anyone has any other great sights feel free to add.

Thanks:)))

5 Easy Steps to creating the life of your dreams

I wantd to Share this link to a page from a friend of mine.  He wrote this terrific article and is an amazing inspiration.   His writing and ideas come across so well.  Thanks

http://elevatedwellness.wordpress.com/2014/02/17/5-easy-steps-to-creating-the-life-of-your-dreams/

Today is a New Day

Today is a new day of a new week and a new beginning if you choose.

Everyday we have the chance to improve our outlooks, our emotional and well being, our fitness.  Did you slip up on the weekend?  Did life become overwhelming for a bit?  Where you so busy that you forgot to take care of yourself?  This happens, and its ok.  We accept it and brush ourselves off to start anew.  You've got this day make it yours, the week, go big and make this year yours!  I have so many goals ahead and so many reasons to smile. 

Go kick that workout into high gear:) I know I will!

So get out there today and accomplish a goal, smile at someone, and forgive.   Begin the day in joy and end with peace.

Can't get to a gym today?

Sometimes life takes us on unexpected twists And turns.  The ability to get a workout in at a fitness facility isn't always there, ( for instance being snowed In like we are today in my section of Canada;))
If you have a desire to get a work out in though there are many other ways to switch things up a bit! Don't despair! You can pretty much get a workout in anywhere:)

Do this circuit 3 x

10 push ups
20 sit ups
25 squats
20 lunges (10 per leg)
80 jumping jacks
60 second wall sit

Remember it's your workout so Improvise if you need to:) push ups can be done from knees or wall.  Remember to engage your core ( pelvic tilt forward and belly button pulled Into spin - make sure you can breathe;) shoulders set..lift them up, retract them back And set back down. Posture is key to good form.

Other ideas if advanced are some hand stands against a wall, into a hand stand push up against wall If you like:) ( my favourite!)
Dance around the house for some great cardio (love it), run or walk up and down the stairs.
A little relaxing yoga? If it just happens to be your day off, enjoy it cuddled up with a good book and a blanket.  ( that's me!)
Whatever you decide  to do; make it your day!

To read about the healthy benefits of Apple Cider Vinegar click on the link

I completely believe in Apple Cider Vinegars Holistic Properties.  This is a staple for me every morning upon waking up; and to be honest I rarely get sick. (Knock on wood;))

http://www.mindbodygreen.com/0-3598/7-Reasons-to-Love-Apple-Cider-Vinegar.html

Spaghetti Squash with Chicken, Pears and Parmesan

Serves 4

3 lb Spaghetti squash, quartered and seeded
1 tsp olive oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1/2 inch thick strips
1 Bosc pear, cored and sliced 1/4 inch thick (Tip: To prevent sliced pear from browning, place in a bowl of cold water; drain when ready to use)
1 tsp dried sage
2 tbsp minced fresh chives
3 oz shaved Parmesan cheese

1. Preheat oven to 375 F.  Place squash cut side up on a foil lined, rimmed baking sheet.  Add 1/4 inch water to sheet. Bake until edges are golden brown and squash is easily pierced with the tip of a sharp knife, about 35 minutes.  Set aside until just cool enough to handle.
2.  In a large nonsick skillet, heat oil on medium.  Add chicken and cook for 2 minutes.  Flip chicken and add pear and sage.  Saute, stirring occaionally, unitl chicken is cooked through, about 5 minutes.  Transfer chicken, pears and pan drippings to a large bowl.
3.  With 2 forks, scrape stringy squash flesh from skin, separating into strands. Add squash flesh to bowl with chicken mixture.  Add chives and toss to combine.  To serve, top with cheese.

Nutrients Per Serving ( According to recipe): 10 oz chicken-squash mixture and 3/4 oz cheese:
                                                                         Calories 349, Total Fat 10 g, Sat. Fat 4 g,
                                                                         Monosaturated Fat 4 g, Polyunsaturated Fat 1 g,
                                                                         Carbs 32 g, Fiber 2 g, Sugars 5 g, Protein 36 g,
                                                                         Sodium 460 mg, Cholesterol 81 mg

Pumpkin (Squash) and Pear Soup

Serves 10

2 firm ripe pears, divided
2 tbsp Olive oil
1 3 1/2 lb cooking pumpkin, peeled, seeded and cut into 1/2 inch cubes (about  7 1/2 cups)-can use butternut squash
1 yellow onion, finely chopped
2 tbsp finely chopped fresh sage leaves
1/2 tsp ground allspice
1/2 tsp each sea salt and fresh ground black pepper, plus additional to taste
5 cups low sodium vegetable broth ( can make your own)
1 tbsp fresh lime juice

1. Dice 1 1/2 pears and set aside. 
2. In a 6 quart stockpot on medium-high heat, heat oil.  Add Pumpkin and cook, stirring occasionally, for 2 minutes.  Add onion and cook, stirring occasionally, for 4 minutes.  Stir in diced pear, sage, allspice, 1/2 tsp each salt and pepper and cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes.  Add broth, scraping up any browned bits in the pot with the spoon.  Bring to a boil, then reduce to a simmer and cook until pumpkin and pear are very tender, 6 - 8 minutes.
3. Using an immersion blener, carefully puree soup. ( Alternatively, puree soup in an upright blender, in batches, remove plastic  lid in cover and and cover top with a kitchen towel to allow steam to escape.)
4. Cut remaining 1/2 pear into matchsticks.  In a medium bowl, combine matchsticks with lemon juice, stirring to coat.  Cover mathsticks and set aside in the refridgerator until needed.
5.  To serve, reheat soup on medium, stirring occasionally, until heated though.  Season with additional salt and Pepper.  Garnish with pear matchsticks.

Nutrients Per Serving (as per recipe): 1 cup Pumpkin and Pear Soup and 1 tbsp Pear matchsticks:
                                                             Calories 84, Total Fat 3 g, Sat. Fat 1 g,
                                                             Monounsaturated Fat 2 g, Polyunsaturated Fat 0 g, Carbs 14 g,
                                                             Fiber 2 g, Sugars 6 g, Protein 1g, Sodium 168 mg,
                                                             Cholesterol 0 mg

Shrimp Cakes Pomegranate Salsa

Serves 4 

4 green onions, green parts only, minced
1 cup fresh pomegranate seeds
Juice of 1/2 lemon
3/4lb shrimp, peeled, deveined and tails removed
1 lb red leaf lettuce, chopped
3 slices sprouted whole grain ezekiel bread
1 egg white
1 tsp mustard powder
1/2 tsp ground black pepper
1/4 tsp sea salt ( himilayan worked great)
2 tsp olive oil. divided

1. Prepare salsa: In medium bowl, combine green onions, pomegranate seeds and lemon juice. 
2.  In a food processor, process bread into fine crumbs.  Transfer to a large bowl.
3. In food processor, process shrimp into a paste, about 1 minute.  Add to bread crumbs.  Stir in egg white, mustard, pepper and salt.  Gently shape into eight 3 inch patties.
4.  In a large nonstick skillet, heat 1 tsp oil on medium.  Add four patties and cook until bottoms are golden brown, about 3 minutes.  Flip and cook until golden brown, about 2 minutes more.  Transfer to a plate.  Add remaining oil to skillet and repeat with remaining patties.
5.  Divide lettuce among serving plates.  Top with patties and salsa, divide evenly.

Nutrients Per Serving ( according to recipe):  2 Shrimp cakes, 1/4 cup Salsa, 1/4 lb lettuce:
                                                                         Calories 248, Total Fat 5 g, Sat. Fat 1 g, Carbs 27 g,
                                                                         Fiber 4 g, Sugars 8 g, Protein 24 g, Sodium377 mg,
                                                                         Cholesterol 129 mg

Happy Valentines Day - Warm hugs from Me

Each one of us is extraordinary with

Wonderous dreams and desires

Designed to help us fulfill our unique purpose in this lifetime which can evolve and change over time.  Each of us has the Devine potential to realize a magnificent destiny all our own by following and living our joy.

Nothing is too extraordinary to be achieved.

I wish you all a wonderful valentines day.  May you all experience love each and every day; especially inner love:)

XO

Meditation

http://www.mindbodygreen.com/0-12491/how-meditation-changes-your-brain-frequency.html

This is a terrific article on meditation.  I am a huge advocate of using meditation As  part of ones daily routine :)

Namaste 

Ways to feel more love..nice little article before valentines day

http://www.mindbodygreen.com/0-12581/want-to-feel-more-love-in-your-life-try-this-simple-practice.html

This is a terrific article:) I personally am okay with being single on valentines day or any day as I know the person who really sees me and appreciates me will make their presence known when the time is right.  But I love the idea of a love letter to yourself and positive affirmations every day!  If you look around and really see you will know you are already loved by many:)
XO

Cheat meals- the way I see it, and try to do it.

I do not like the word diet- I prefer lifestyle change.  The way most of us have done things in the past didn't work so well, because it was to us a diet.  In my opinion diet comes with connotations of temporary, and temporary doesn't work long term.  We need to take a look at what we eat and why we eat... Are we an emotional  eater, stress eater, are we eating out of boredom?   Perhaps we 'forget to eat'- only to realize later that we are starving!!  We all have certain triggers that could potentially bring in a full out binge.  Learning to eat healthy is also a journey to learn about yourself.  

If you feel that your life is stressful, think on what you can do to change things around- there are so many things, sometimes I make myself a list when feeling overwhelmed.. Once I do this and look at it, I become grounded back into the present moment and realize most of what is going on is not right at the moment and not happening all at once.  I'm also a believer in learning meditation to help.

I digress lol... Basically when changing your eating habits and lifestyle you should come up with other strategies to help cope with why you may be over eating/ eating the 'wrong' foods .

This brings me back to Cheat Meals.  I believe they are ok, as long as you plan for it and keep it to one meal:) in the early stages perhaps wait a couple weeks before introducing your cheat.  Still I Try for the most part to keep it to a decent portion size..not an all you can eat buffet- especially if you are on a weight loss journey.  Predominantly I eat fish and chicken, so perhaps my cheat will incorporate some red meat.  What I have learned is to watch my triggers.  I avoid milk chocolate/simple sugars because these are something that I just can't seem to get enough of and from MY experience can lead to an all out food orgy for a few days.  

When eating healthy ( and my choice is 'clean' I believe cheat meals help us to continue this healthy change in lifestyle....When planned for they also alleviate any guilty feelings that used to be associated with eating something you typically wouldn't in your regular day.  I love food! I love to eat:)

In a later article I'll tell you how eating clean can still be delicious!!

So Yay! For cheat meals!! Just watch/know your triggers!

Valentines Day Treat?- chocolate covered strawberries made easy!

1. Use an ice cube tray And spray with a small amount if olive oil or wipe with some coconut oil

2. Slice strawberries and place 1/2 in each hole of tray.

3. Melt dark chocolate bars or chips  on stove top in a small pot( 3 bars for each pint of strawberries)- I know you can find 85-90% dark chocolate in grocery store.

4.  Pour over strawberries and cool in fridge for one hour.  Invert tray and pop out.  Yum!

Green Cocoa Paleo Smoothie

This is one of my FAVORITE treats

Serves 2

1 cup frozen strawberries

1/2 banana, fresh or frozen

2 huge handfuls of spinach (2 cups packed)

1 heaping tbsp raw cocoa powder

1 heaping tbsp nut butter

2 tsp raw cocoa nibs (optional)

Dash stevia, raw honey or pitted date for sweetness

1 cup coconut water or almond milk 

1.  Combine all in a blender.  Add Ice if needed or more liquid for blending.

2.  Top with sprinkle of raw cocoa nibs and enjoy with a spoon:)

So yummy!!!

A little Reminder

Sometimes we need a little reminder to live in the present moment.  Enjoy each new day as it dawns:)


http://www.mindbodygreen.com/0-11235/5-ways-to-love-the-present-no-matter-how-scared-you-are.html

Being a Mom

My sign for when I need a little TLC for me;)

One of the greatest joys a lot of us will be lucky enough to experience is being a Mom:)

With this comes responsibilities to teach our children, not only love, kindness and compassion but how to also become healthy adults physically.  Children learn by example and believe me they watch everything we do, every action we take and hear everything we say!  

But we are so engrossed in our little ones that we tend to forget about ourselves.  Our well being is so important!  If we neglect our care how can we care for others?  Our health and wellness will begin to deteriorate.  Take the time whenever you can find it in your busy lives to focus some attention on yourselves:)

A little self love and care will go along way; you'll feel better physically, mentally, emotionally, and even socially.  

If your little ones are so little just pop them into a Stroller or mommy carrier and take a walk in the beautiful outdoors.  ( From experience your little one will snooze and who doesn't enjoy a little bit of sunshine).. That fresh air and vitamin D will do wonders for your soul.

Even a 1/2 hour of activity to begin with will be a terrific start.

Nap time?  Get out some free weights and make yourself a little circuit, add some skipping or jog the stairs for cardio in between your weight sets.  Single working mom with kids in school and busy evening activities?? Perhaps a lunch hour walk with co-workers?, or a quick circuit at night or in between work and pick up?  Where there is a will there is a way:) perhaps a family activity everyone can join in!  What fun:) switch it up:) you've got this!  Need some help figuring it all out in the beginning? Hire yourself a personal trainer;)

Grab a bubble bath at the end of the evening as a reward, or some quiet meditation:) yes you are mommy.. But you don't have to be wonder women every moment.  Let someone else bond with your babes for a little while and spread some of that nurturing soul towards yourself.  You'll all be better for it.  

Dear new girl at the gym...a great read! Empowering message

http://ericamillard.com/?p=1566

Just a thought

It is amazing the changes in my life over the past couple years..my beliefs,the way I live, relationships, jobs etc....  I regret no journeys taken or paths explored..it has all brought me to this...happiness:)

Change your thoughts and keep them positive.  Be kind. Meditation soothes the soul.  Open up yourself to receive love and all the amazing things the universe has for you.   Healing begins from within.  

<3

A little About my Blog Page

At one time not so long ago I weighed around 200 lbs at 5'4".  I was not healthy having no energy, but I then made a commitment to myself as I wanted more.
I began to eat better; beginning with weight watchers and walking.  Eventually I had the energy to walk about 10 k 6x a week.  This felt great!  This felt amazing.  Then I began a weight lifting program as this was a passion of mine once before that I lost along the way of losing myself.  This is turn led me to learn more about nutrition and how to fuel my body to attain the results I was looking for while maintaining energy levels. This has led me to discover and appreciate a clean eating style.  This is still a continuous journey for me and has led to so much self discovery.  I am a firm believer that we are all connected and should encourage each other through listening, kindness, compassion and empathy.
I have taking my Fitness Instructors Certification and am in the process of taking a Raw Nutrition Course.
This page is to be kept motivational.  I believe our beauty arises from our spirits.  I am not perfect and don't deem to be, as we are all perfect in our imperfections:)
I do believe that spiritual health is just as important for our well being as physical health.
Much Love

Kerrie