Wednesday What Not #71

One of the driving forces behind the creation of this blog was my diploma from The Institute of Integrative Nutrition.  While in an ideal world, my weekly posts would have yielded client connections, Wellness Wheels instead led me to approach my life more holistically and interact with likeminded individuals.

Although we have never communicated directly, I follow a fellow IIN student, Jamie Mendell, via her amazing website, Jamiemendell.com.  Along with being a Certified Health Coach, Jamie is a Certified Transformational Coach whose written works have been published in The Huffington Post, Women's Health and MindBodyGreen.  

Yesterday I read her most recent blog, which really struck me as powerful since I had been feeling a little melancholy about the upcoming holiday.  In her post, Jamie suggested a moment of reflection as a way to track growth and change over the past 365 days.  Through a series of questions, individuals can feel confident going into "2016 with a better understanding of (themselves) and what (they) want to create!"

((Photo Source:  http://jamiemendell.com/how-to-reflect-on-2015-and-my-own-takeaways/))

Tasty Tuesday Treat #71

One of the newest traditions that my family has instituted is Christmas:  Part #2 at my house.  This year we hope to add a few new guests, but if not, my parents will join my husband and I for a nice Christmas meal and some festive games!

Since meal prep will be minimal considering my Christmas Eve/Christmas Morning travel itinerary, I need to be very strategic in my menu making.  One amazing hack - which can also be time saving with pre-made dough - that I came across in my research was crock pot dinner rolls.  These beautiful buns will save space in my oven and be a huge hit for my carb loving family!

((Photo Source:  http://www.artisanbreadinfive.com/2012/08/02/herb-crock-pot-dinner-rolls-summer-baking))

Mindful Monday Inspiration #71

Keep humor in the holidays!

((Photo Source:  http://stylecaster.com/holiday-quotes-that-sum-up-the-season/))

Fitness Friday Fact #71

While at yoga yesterday, my instructor prompted my class to "row our boats."  After some chuckle from my classmates, we all met in navasana (boat pose) and began to swing our arms from left to right.  While maintaining a straight spine and focusing on our ujayii breathing, our cores began to strengthen with each side movement.

Although a yoga position, navasana (boat pose) and its compliment "row your boat" are two incredible core strengthening moves.  By adding either to your fitness routine, your abdominals will not be "up the creek without a paddle." 

((Photo Source:  http://yourbuddhi.com/yoga-for-core-strength-exercises#.VmqcgBNViko))

Thursday's Trend Alert Dirt Report #70

Between Black Friday and Cyber Monday, I have had my fair share of opportunities to find the perfect Christmas gifts for my loved ones.  Had I missed out on these two "holidays," however, I would still be able to snatch up some super stuff since many retailers have extended their "sale season" this year.

If you still need a gift to give, check out these Fitness Focused finds from Oprah's Favorite Things!

((Photo Source:  http://www.popsugar.com/fitness/Fitness-Gifts-From-Oprah-Favorite-Things-2015-38996282?stream_view=1#photo-38999443))

Wednesday What Not #70

Sure a lean turkey might not be a popular choice for your Thanksgiving spread, but these holiday swaps will leave you feeling satisfied - and skinny!

Appetizer:  Spicy Chipotle Pumpkin Hummus 

Side Dish:  Creamy Cauliflower Puree 

Dessert:  Sugar Free Pumpkin Pie

((Photo Source:  http://broadside.navytimes.com/category/broadside-cartoons/page/6/))

Tasty Tuesday Treat #70

"Hello my name is Kate and I am a CREATURE OF HABIT." 

This short coming of mine dictates many aspects of my life, especially my culinary creations.  Each week I follow a schedule that includes a veggie dish on Mondays, a meat dish on Tuesday, a fish dish on Wednesday and a poultry dish on Thursday (Side note:  Friday nights have always been and will continue to be Pizza Night in my household).  

In addition to that pattern of proteins, I also plan on every Sunday being "Slow Cooker Sunday." This past Sunday, knowing that I would spend a majority of the afternoon routing on the JETS, I decided to utilize the crock pot for pre-dinner prep.  I placed my spaghetti squash into the slow cooker, as per the instructions of Hungry Girl, and waited for the strands to be "shred" ready.

Once the squash was cool enough to handle, I wrapped the shredded "spaghetti strands" in a towel to remove the excess water.  Since spaghetti squashes are very water dense, I placed the wrapped strands in a clean towel in my refrigerator to allow for maximum moisture removal while I went to the stadium.

Having cheered my butt off at the game, I was thrilled to be able to quickly cook this delicious Spaghetti Squash Lasagna for my husband and I upon returning.  Not only did it appease my "creature of habit" nature, but it also acted as the comfort that I needed due to the Jets' loss.

((Photo Source:  http://www.skinnytaste.com/2011/09/spaghetti-squash-lasagna.html))

Mindful Monday Inspiration #70

Fitness Friday Fact #70

It is no secret that I love to run!  I thrive on the endorphins that I get from my morning 5.25 mile treadmill trot and I enjoy the time I spend improving my cardio strength.  

Despite being a "hulk" in the cardio strength world, I tend to find that I am a weakling in the weight strength world.  This is mainly because I fail to concentrate on building muscle, even though the long term benefits would improve my overall health and well being.  

Rather than letting another weekend go by where I pound roughly 10.5 miles worth of pavement, I plan to try this beginners strength training circuit tomorrow.  

((Photo Source:  http://www.popsugar.com/fitness/Beginner-Strength-Training-Circuit-37274540?stream_view=1#photo-37274544))

Thursday's Trend Alert Dirt Report #69

In general, I strive to use my home cooked meals as a path to health and wellness.  In my mind, each simple ingredient should provide the essential vitamins and minerals that a body cannot create on its own.   

Like many, when "superfoods" became the "catch phrase" of the century, I was guilty of purchasing the popular produce.  From kale to quinoa, I stocked my pantry and collected easy recipes that called for those staples.  To date, I still pack a kale salad for lunch and opt for quinoa as opposed to rice in my fiesta bowl, but this article made me think a little more about the "wallflowers" of superfoods.  In the article, the author pinpointed 10 of the "not so Regina Georges" of the superfood world and made it clear that eating well does not have to be pricey or difficult.  

With the valuable information that the article provided, as well as the knowledge of the Dirty Dozen, I'm certain that this week's shopping trip will become a tale of the underdog!

((Photo Source:  http://nutrition.about.com/od/fruitsandvegetables/ss/10-Untrendy-Superfoods-Every-Kitchen-Needs.htm#showall))

Wednesday What Not #69

As a proud owner of a Fitbit, I rely greatly on its technology to inform me of my daily caloric "inputs and outputs." Such data has helped me immensely to track my weight and current health goals, but recently I felt as though some of my exercises were being ill monitored.  Rather than ending my Fitbit friendship, I researched features that the app might offer as it related to my daily activities.  

As luck would have it, just like I enter my meals, I have been able to enter my daily exercises with corresponding caloric expenditures.  In order to best estimate those calories, I have come to depend on these two websites:

Yoga Calorie Calculator

Spin Calorie Calculator

For me, these calculations have been an integral addition to my Fitbit profile, but for those without the tracking device, the calculators can just as easily provide daily helpful, healthy highlights!

((Photo Source:  http://www.cnpp.usda.gov/calculatorintro.htm))

Tasty Tuesday Treat #69

With Football season well underway, and Post Season Baseball keeping my husband and I cheering, I felt it necessary to "step up" my appetizer game this weekend.  Rather than my standard guacamole and chips, I prepared this Buffalo Chicken Crescent Ring for the back to back (to back) games!

Mindful Monday Inspiration #69

((Photo Source:  http://www.anelisesalvodesignco.com/a-coffee-date-carrie-green/#comment-438))

Fitness Friday Fact #69

Thankfully, Hurricane Joaquin decided to revamp his weekend plans and will be heading out to sea after leaving the Bahamas.  Despite this welcomed change, most people in the Northeast will need to remain indoors as strong winds and heavy rain hit the region.

Rather than riding out the storm on the sofa, why not try this "Tone at Home" workout created by a friend and former colleague of mine!

((Photo Source:  http://www.self.com/fitness/workouts/2015/09/10-minute-workout-tone-at-home))

Thursday's Trend Alert Dirt Report #68

This semester I have been tasked to work with a group of students to teach them a little bit about nutrition.  Ecstatic to be able to share my love of wellness, I have started to sift through my notes from IIN to create a program cutely titled:  "The FRESHman 15."  It is my hope that the spoof on a common college issue will grab the attention of health conscious students and allow for them to gain a better understanding of eating FRESH foods in their dorms.

Although my packet of information detailing harvest schedules, organic produce storage and dorm friendly recipes will be beneficial, I want to clear up any preconceived nutrition nonsense that my students may have before meeting with me.  

Here are 11 Healthy Eating Myths that I plan to discuss with my students this semester!

((Photo Source:  http://www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-tips/11-healthy-eating-myths-that-just-arent-true.html?nl=FNHN_092315_feature1cta&c32=61f826ade421e7e959b47ef6cb7d8efe7a4d47f9&sni_by=&sni_gn=Female&ssid=&bid=5195153))

Wednesday What Not #68

One of the many perks of working on a college campus is the opportunity to celebrate the first day of school! Each year I look forward to the opportunity to catch up with friends and colleagues and of course, buy a fabulous fall wardrobe!

Between the new pants, sweaters and booties, I have no room in my closet for the excess amount of hangers that those purchases have provided.  Rather than dispose of the hangers, I decided to "upcycle" them!  Not only has this hack proved economical, but it has also allowed more space for future fashion finds!

((Photo Source:  http://lifehacker.com/5894262/repurpose-clothes-hanger-clips-into-chip-clips))

Tasty Tuesday Treat #68

Now that the BBQ's of Labor Day Weekend have come and gone, I find myself left with enough hot dog rolls to cushion a small couch!  Rather than wasting the bread, or freezing it for a later use, I decided to make a "back to reality" casserole that would hint at a summer well spent ;)

((Photo Source:  http://www.clipartpanda.com/categories/family-bbq-clipart))

Mindful Monday Inspiration #68

((Photo Source:  http://skinnyms.com/11-things-healthy-people-every-morning/?src=cookinglight_fb&src%3D=cookinglight_fb&xid=social_facebook+))

Fitness Friday Fact #68

As a self proclaimed "summer girl" and "sun worshiper," I have a hard time recognizing the start of Autumn.  I cringe at the thought of wearing closed toe shoes and cannot even fathom the thought of below zero temperatures.  Despite the multitude of negatives associated with the time between Labor Day and Memorial Day, the one major positive is the premieres of my favorite television shows.  

With Empire topping my list of favorite returns, I was thrilled to catch up with Cookie Lyon via a workout tip from her trainer Mike T.  In Health Magazine, I read that in order for Cookie to sculpt her back and shoulders, she (aka Taraji P Henson) does incline front and lateral raises (4 sets of 10 reps) 3 times a week.  

These raises are easy to mimic and will have you in tip top shape by the September 23rd premiere date!

((Photo Source:  http://www.lovebscott.com/news/serayah-promoted-to-series-regular-for-empire-season-2))

Thursday's Trend Alert Dirt Report #67

On Sunday, NBC News published a report that posed a question that most Americans have been asking themselves for a while:  Is protein a food fad or is it the key to sensible eating?  As with most single macronutrient diets, the protein trend was originally derived from a small bit of science and has been supported by non-educated, sedentary individuals.  

In my opinion, however, a diet rich in protein (Notice that I did not say JUST PROTEIN), is crucial for muscle maintenance, weight management, and overall wellbeing.  This macronutrient aids in the synthesis of enzymes, hormones and cell structures, while helping to balance fluids and build antibodies.  Proteins also provide the amino acids that are needed post exercise to help muscles repair and grow.  It is the growth of muscles - in conjunction with a weight lifting regimen - that highlights the "diet" qualities of protein.  By adding muscle mass, BMRs will increase and in turn, metabolism rates will improve! 

When evaluating current protein intakes, it is important to keep in mind that the US Department of Agriculture recommends that adults get .37 grams of protein per pound of body weight each day.  That recommendation lends itself nicely to 20 - 25 grams of protein per meal, which can easily be achieved with these recipes!

((Photo Source:  http://www.doctoroz.com/article/protein-fact-sheet))

Wednesday What Not #67

When I worked in Midtown Manhattan, my typical summer "uniform" was a sundress, sandals and a PARKA!  This unusual combination was warranted because of the intense chill that I felt while sitting at my desk.  Most of my co-workers denounced my claims of frostbite and joked about the additional layers that I would add as the day progressed, but I finally feel "warm and toasty" knowing that most women suffer along side of me!

((Photo Source:  http://www.nytimes.com/2015/08/04/science/chilly-at-work-a-decades-old-formula-may-be-to-blame.html?smid=tw-nytimesscience&_r=1))

Tasty Tuesday Treat #67

In an effort to keep my Midnight Monster happy, I regularly stock the pantry with sweet and savory snacks.  Although anything deemed "junk food" is devoured instantaneously, my husband definitely has his favorites.  This week's big ticket item was  Coco-Peanut Butter Cereal!

Rather than settling for a boring milk coated snack, I took the leftover cereal and made these cookies to appease my husband's habit!

Mindful Monday Inspiration #67 (Early Edition)

Feelings of nostalgia aren't just found in throwback cover songs, but in moments relived with those that you love!

I'll be strolling down Memory Lane (aka 96th Street) for the week.  

See you on August 4th!

Fitness Friday Fact #67

Although crunches do aide in building a better core, they are not the only tool that should be used!  The Superman Exercise (seen above) engages the abdominal muscles and works the back.  Despite seeming counterintuitive, it is crucial to build back strength in order to have a more solid core.  

In order to properly perform the Superman Exercise, lay face down on a matt.  While engaging the core muscles, glutes and hamstrings, lift the arms and legs off of the ground.  Hold this "flying" pose for 10 seconds then release back to the ground.  Repeat this movement five times in conjunction with an abdominal strength routine.

((Photo Source:  http://www.health.com/health/gallery/0,,20664616_17,00.html))

Thursday's Trend Alert Dirt Report #66

When did body contortions go from circus acts to weight loss tools?!  

Made popular on Weibo, the Chinese version of Twitter, the Belly Button Challenge has participants attempting to reach their arms around their backs and touch their belly buttons.  Falling short means weight needs to be lost!  Not only is this challenge flawed (think:  short arms, inflexibility, etc), but it also detrimental to the understanding of true health where moderate fat is critical!

The critical fat is subcutaneous fat, or fat that you can see and pinch.  In 

APPROPRIATE AMOUNTS, 

it is essential for life because it warms the body in situations of extreme cold.  The not so good / dangerous fat is visceral fat.  This type of fat hides deep within the torso and wraps around key organs like the heart and liver.  Not only is visceral fat immeasurable in the Belly Button Challenge, but it is also deceiving in that "it is very possible to be thin and still have too much visceral fat!"

So rather than channeling an inner contortionist to determine a weight maintenance plan, try instituting strength training exercises into a workout routine and eating less processed foods! Both will work in decreasing the amount of visceral fat hidden deep behind the belly button.

((Photo Source:  http://www.popsugar.com/fitness/Belly-Button-Challenge-37705563#photo-37705563))

Wednesday What Not #66

Did you know that anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults or 18% of the population?! Although highly treatable with medicine, anxiety sufferers can also institute a holistic approach to squelching their symptoms.   This can be done through diet and exercise, according to two recent studies.  

The first study, conducted by the College of William and Mary, suggests that young adults who eat more fermented foods (i.e. yogurt, pickled vegetables, etc) have fewer social anxiety symptoms.  The second study, highlighted in a recent Hungry Girl email, points out that sitting for long periods of time, increases the risk of experiencing anxiety.

Knowing this new information, a state of calm might be just a spoonful (or jog) away ;)

((Photo Source:  https://www.wm.edu/news/stories/2015/fermented-food-social-anxiety-study123.php))

Tasty Tuesday Treat #66

Walking around a farmer's market can be similar to that of navigating the halls of a high school.  In addition to having a cool canvas produce tote, being part of the in-crowd requires a solid understanding of shopkeeper slang and an ability to walk away with the "latest and greatest" fruit or vegetable.  

This past week, the cool kids were all about garlic scapes.  Garlic scapes are "soft, lime green colored stems and unopened flower buds or hard-neck garlic varieties.  Scapes have a mild garlic flavor and a slight sweetness"  which is ideal in recipes like pesto, hummus and compound butter.  

Rather than "fitting in", I decided to be a trendsetter by using my garlic scapes in a Mexican rice bake last week and in my stuffed squash dinner tonight.  Both meals were SOOOOO FETCH!  

((Photo Source:  http://amazingheartfarm.com/2011/06/))

Mindful Monday Inspiration #66

Happy 1st FULL DAY of Summer!

((Photo Source:  http://seattlestravels.com/travel-quote-phone-cases/))

Fitness Friday Fact #66

Similar to seasonal eating, which provides fresh and flavorful nutrients to the body, seasonal sweats sessions deliver added benefits to typical toning routines.  By diving into the pool to do abdominal exercises rather than performing typical crunches or planks forces the core to experience muscle confusion. Muscle confusion is the practice of changing elements of a training program.  Such changes include different modes of activity and exercises.

With warm weather blanketing the Northeast this weekend, look no further than a pool to get lean, increase stability and build functional strength!  

((Photo Source:  http://www.popsugar.com/fitness/Pool-Workout-Abs-Core-31029282))

Thursday's Trend Alert Dirt Report #65

As a marketing student, I learned a great deal about making products seem more attractive to buyers.  From subliminal product placement to celebrity endorsements, it was no surprise that even the most unlikely item became a top seller!  Interestingly enough, the theories that I memorized for my midterms and finals, held true in my health psyche studies.

According to a  Cornell University report, "a healthy diet can be as easy as making the healthiest choice the most CONVENIENT, ATTRACTIVE and NORMAL."  For example, placing bananas in a decorative bowl next to car keys makes that fruit a more convenient, attractive and normal choice than the tub of chocolate ice cream in the far back of the freezer!

Such swaps and switches C.A.N. make your life a more healthy one!

Wednesday What Not #64

At this time last year, my husband and I were in the process of moving from our city apartment to our new shoreside residence.  While completing my final tasks at my previous job, I remained in our barebones apartment while my husband began making our new place a "home."  Lacking many of my kitchen essentials, I found it incredibly difficult to make most of my favorite meals.  One meal that I was unable to give up on, however, was my morning smoothie.  

With my cravings leading the search, I found a cheap emersion blender that aided in my breakfast blending.  I was able to make Almond Butter Protein Shakes, as well as Cocoa-Green Juices.  Although my final 30 mornings in Hoboken were nutrient packed and delicious, this kitchen hack would have made things a lot simpler ;)

((Photo Source:  http://www.purewow.com/food/How-To-Make-a-Smoothie-Without-a-Blender?utm_source=shape&utm_medium=syndication))

Tasty Tuesday Treat #65

Having gotten my fair share of Vitamin D between BBQ's and Bike Rides this weekend, I wanted to make sure that I did not let my Vitamin C intake fall to the wayside.  Although predominantly supplemented during the winter, Vitamin C is an integral part of body functionality.  When taken in appropriate doses, this vitamin can help cure skin problems, help heal wounds, protect against the ill effects of stress and improve blood flow.

Rather than taking a supplement, red and green peppers, grapefruits, brussels sprouts and of course oranges can help amp up Vitamin C levels.  Knowing these sources, "Orange" you glad that that you can enjoy the homemade sweets shown above ;)*

*A serving of my Orange Sugar Cookies will not provide the daily recommendation of 75 - 90 mg of Vitamin C

Mindful Monday Inspiration #65

((Photo Source:  http://www.fusionfitness.com/instructors-share-their-fave-recipes/))

Fitness Friday Fact #65

If there is an equivalent of Spring Fever for Summer, I certainly have come down with the "bug."  Ever since the weather turned warm, my mind has been focused on all things beach.  From relaxing in the sand to cooling off in the ocean, I have mentally plopped down in my beach chair for the season!

To compliment my daydream, I decided to share a summer inspired exercise:  The Crab Walk.  When performed correctly with an engaged core and squeezed glutes, this once gym class activity can become a full body workout! 

**Challenge yourself by adding triceps dips after each length performed** 

((Photo Source:  http://www.shape.com/fitness/workouts/25-most-deceiving-exercises-they-tone-more-you-think/slide/23))

Thursday's Trend Alert Dirt Report #64

Cutely deemed "Takeout Thursday", I get to sit back and relax each Friday Eve as my husband and I order in dinner.  Typically a call is placed to a local Sushi Restaurant, but last week we decided to SPICE things up (literally and figuratively) by visiting Chipotle.  

In retrospect, such a decision was probably not based on a cilantro craving, but rather on a subconscious move made because of the plethora of news reports surrounding the restaurant chain. For the past couple of weeks, Chipotle has headlined because of their plan to ban genetically modified ingredients from their menu.  As with all controversial issues, there are supporters, "haters" and those that impartially will continue to enjoy their burritos ;)

Those that support the ban favor simple and natural ingredients when preparing / eating food.  Since genetic modification alters the genetic makeup of cells and allows genes to move across species, new combinations of genes and traits occur that would not naturally do so without GE (genetic engineering.)  In addition, these individuals are weary that GMO's might cause cancer in humans as it had in the rats that were lab tested.  On the other hand, there are individuals who feel as though Chipotle's ban is unwarranted.  This is because there is no solid, current data that supports the long term safety of GMO's and because the rat report may not have been as groundbreaking as initially proclaimed!

As an advocate for clean eating, as well as a lover of simple, natural ingredients, I have to raise my glass and cheers Chipotle for their decision to ban GMO's from their menu.  As a realist, though, I know that this controversial issue is not limited to Chipotle and that additional research must be done to fully understand the pervasiveness (and possible severity) of GMO's.

In the meantime, however, I look forward to more Thursday's at Chipotle!

((Photo Source:  http://nfccertification.com/extra-view/gmo-guard/))

Wednesday What Not #64

As a proud owner of a FitBit and a new member of Weight Watchers, my co-worker has made fitness a main focus in her life.  Sparked by her desire to shed a healthy amount of weight, my coworker plans to monitor her eating habits through WW's point system and track her activity levels with the help of her FitBit Flex.  (A good plan based on my previous FitBit Post) 

In setting up her account, my coworker asked me a very simple yet complex question - How many steps do I need to take to loose 1 pound?  The mathematical part of me wanted to provide my coworker with a simple equation to answer her question.  The realistic (Personal Trainer) part of me knew better than to do that since burning a pound of fat is not as simple as burning 3,500 calories.

In addition to the type (and amount) of exercise that a person does, as well as the food that she ingests, weight loss's complexity is strongly related to body composition.  Stated simply, a dieter with more fat will shed pounds more rapidly because the body does not need to store fat as a survival mechanism.  Rather than detailing the other roadblocks that dieters face when trying to slim down, I will now appease my mathematical craving with a simple equation.

Although this math does not take into account diet or body composition, my coworker could roughly estimate the amount of steps that she needs to take to loose 1 pound by:

1.  Dividing her Daily # of Steps by her Daily # of Calories Burnt to determine her step/calorie count number

2.  Take her step/calorie count number and multiply that by 3500 to determine the amount of steps needed to burn the number of calories in 1 pound.

**If you are looking to loose weight and are not focused on steps, try removing 500 calories from your daily expenditure.  Such a reduction would equate to 3500 calories/week.

((Photo Source:  http://blogs.columbian.com/its-the-fair/2014/08/14/eating-scale/))

Tasty Tuesday Treat #64

In honor of running my first 10k this past weekend, I thought it appropriate to share my favorite recipe for a Perfect Pre-Race Pick!  Not only are these granola bars delicious, but they are jammed packed with the nutrients needed for a successful run.

The oats, for instance, provide carbohydrates that are crucial for fuel.  The almonds and sunflower seeds also act as an energy source, while additionally keeping the muscles and cardiovascular systems healthy.

The MVP of this recipe, however, is the chia seed.  The ancient super food slows the conversion of carbohydrates into sugar, meaning the ingested carbs will fuel the body for longer periods of time.  In addition, the chia seeds prolong hydration by regulating body fluid levels and retaining electrolytes.

Although my training was mostly to blame for my 8.2 minute mile pace, I truly believe that my powerhouse finish came from my powerhouse pre-race pick!

Recipe:

1C Oats

1/2C Almonds

1/4C Sunflower Seeds

1/4C Coconut Flakes

2T Chia Seeds

1C Pitted Dates

1/2" Piece of Ginger

1/2C Coconut Oil

2T Honey

1/2t Almond Extract

Directions:

Spray an 8x8 baking pan with cooking spray.

Preheat the oven to 325.

Pulse the dates and ginger in a food processor until a paste-like consistency forms.  Next pulse the oats, almonds, sunflower seeds and coconut flakes.  Remove the mixture and place into a mixing bowl with the chia seeds.  

Heat the coconut oil and honey over low heat until melted.  Remove from heat and add the almond extract.  Stir to combine.  

While warm, add the coconut oil mixture to the oat mixture.  Stir to coat.

Place the combined mixture into the baking pan.  Bake for 20 minutes.

Remove from oven and let cool.  Once cool, cut into 6 bars.

Mindful Monday Inspiration #64

In honor of EARLY RISERS everywhere!

((Photo Source:  http://amandaonwriting.tumblr.com/post/101653408130?crlt.pid=camp.IjcTcAwWyi9B))

Fitness Friday Fact #64

Based on the number of times that I have posted about planks, you would think that I would have gotten to the "core" of the matter.  What I have found, however, is that this particular exercise not only targets multiple muscles, but it also manifests into multiple forms.  

The plank twist, like its relatives, works the arms, shoulders, chest, abs and back simultaneously.  Done in 3 sets of 15 repetitions (3x / week), this move has the potential to "intertwine" fit and firm into every trainees' body!

((Photo Source:  http://www.glamour.com/health-fitness/2015/03/celebrity-workout-moves-for-more-confidence/3))

Thursday's Trend Alert Dirt Report #63

Despite the chill that still fills the air in the Northeast, it is officially Mango season! I was lucky enough to stock up on this juicy stone fruit because of my recent co-op box shipment, however, my excitement was paired with confusion.  How exactly was I to clean, cut and consume my mangoes?!

Rather than let my produce perish, I searched for tips and tricks that would clear my confusion.  Within seconds, I found this video that not only simplified the cutting process, but also made for a fun weeknight activity!

((Photo Source:  http://spoonuniversity.com/2015/03/how-to-peel-mangoes-like-a-badass/))

Wednesday What Not #63

In general, sickness is not cause for celebration.  In fact, the word tends to have a negative connotation when used in everyday communication.  Spring Fever, however, does not fall into that category. Instead the ailment actually prompts partying, not pouting!  

Having researched this seasonal sickness, I came to learn that there are varying viewpoints on what Spring Fever is and what causes it. In a poetic realm, Spring Fever is linked to sex drives and feelings of love.  In the world of science, it is described as a positive suffering from heightened levels of energy, decreased need for sleep, lightened eating habits and reduced feelings of depression *.  

Despite the different roots, both views point to a specific hormone as the leading cause of Spring Fever.  That hormone is melatonin.  "As light during the spring months increases, the body produces less melatonin, causing a lift in mood, a reduced desire to sleep and an increase in libido."  

If you feel as though you are not yet suffering from Spring Fever, which could easily be the case considering the morning frost that continues to cover the Northeast, feel free to try these mood boosting activities:

1.  Increase your exposure to natural light or take part in bright light therapy

2.  Increase your physical activity, especially outdoors!

*There are instances where Spring Fever prompts lassitude, loneliness and hopelessness.

((Photo Source:  http://www.lovelychicas.com/lifestyle-2/happy-spring/))

Tasty Tuesday Treat #63

If you are an avid reader of Wellness Wheels, or have toasted to my Irish roots in the past, you probably know that St. Patrick's Day (aka It's great to be a Murphy day!) is one of my favorite holidays.  I love the "Leprechaun" levity in everyone's steps and the vibrant green spirit (both emotional and alcoholic) that fills the day.

In previous years, I have spent the holiday catching glimpses of the NYC St. Patrick's Day Parade and drinking along side some of my favorite fellow Irishmen.  This year, however, because of my new locale and my new co-op membership, I have decided to party with my (crock) pot and feast like my forefathers!

Mindful Monday Inspiration #63

((Photo Source:  http://fabulousfashions4sensiblestyle.blogspot.com/2014/11/saturday-sayings-meant-to-be-happiness.html))

Fitness Friday Fact #63

In looking at the title of this post, I have to admit that it is a tad misleading as it does not specifically discuss a fitness fact or a fitness trend.  What it does focus on is a fitness hack that was inspired by an infomercial that I saw the other morning.

The infomercial was for the "VersaClimber."  Deemed a "total body, non-impact cardio beast," this piece of equipment has grown in popularity among fitness enthusiasts.  With its versatility, its calorie torching potential and its engagement of multiple muscle groups, the claim is not shocking.  What is shocking is the equipment's sticker price!  $2,100 seems steep for results that can be achieved by $0.00 body weight exercises.  

My outrage lead me to compile a shirt list of low impact body weight exercises that mimic that of the VersaClimber.  It is my hope that today's "Fitness Friday Fake" will fake your wallet but make your body better!

1.  Bear Crawl

2.  Mountain Climbers

3.  Outstretched Plank

((Photo Source:  http://www.shape.com/fitness/cardio/best-cardio-machines-youve-never-seen/slide/6))

Thursday's Trend Alert Dirt Report #62

Did Dory have it wrong all along?!  Should we not "just keep on swimming" - or running, in this case?!  

According to the report published in the Journal of the American College of Cardiology, long term strenuous endurance exercise can hinder, not help, the heart.  Such findings were not intended to act as an invitation to stop running, but instead suggest that people aim to log 150 hours of exercise each week for optimal heart health.  

As an avid treadmill runner (5 miles / 5x a week), I found my hand hovering over the machine's "STOP" button when I first heard about this report on the morning news.  Unsure whether my workout was "out working" my cardiovascular system, I decided to do some additional research of my own. 

In opposition of the report, I noticed that the study's sample only included 36 "strenuous jogger" participants.  Of the the 36 only 2 had died.  To me, that is TOO SMALL of an amount to base any findings/theories off of.  Also, no outside factors were mentioned and/or considered?  Did those 2 individuals who died have other medical issues that played into their passing?

Score: Running 1 /  Not Running 0

On the other hand, I agree with the report's plea for exercise moderations and modifications since multiple studies have shown that sweat session lengths are inversely proportional to health benefits.  Take for example HIIT training.  High Intensity Interval Training, which has the support of the American Heart Association, alternates quick bursts of vigorous exercise with brief recovery periods.  By upping the intensity, workouts can be performed in half the amount of time that a regular routine would last! 

Score:  Running 2 / Not Running 0

After weighing the pros and cons, I greatly appreciate the findings presented by the Journal of the American College of Cardiology and thank them for their suggestion to "get up and move" for 150 hours/week.  I guess we all will "Just Keep (moderately) Swimming!"

((Photo Source:  http://www.bbc.com/news/health-31095384))

Wednesday What Not #62

Which is more important to you, inner or outer beauty?!  

I began contemplating that question the other morning after hearing about a woman who had not smiled for 40 years.  She had made a conscious decision to remain stone faced in moments of pleasure in order to prevent premature aging and wrinkles.  Although the 50 year old does not have a single line on her face today, have her "insides" suffered in her quest for youthfulness?

The non-superficial benefits of smiling include:

1.   The release of endorphins - increased levels of this chemical are linked to heightened happiness and suppressed stress.

2.  The stimulation of homeostasis - laughing expands the lungs which in turn replenishes the cells; similar to that of a brief exercise session.

3.  The invitation for social interaction - smiling is an expression that welcomes others into a conversation and/or social situation.  This can increase the number of healthy relationships that a person has.

Knowing the body benefits, but facing the fluctuations of a personal facade, I have to say that smiling and age are inversely proportional; the more you laugh/smile the younger you will feel - making you "look" ageless to others.

((Photo Source:  http://www.lifehack.org/articles/communication/7-benefits-smiling-and-laughing.html))

Tasty Tuesday Treat #62

Did you know that Super Bowl Sunday is the second largest day of food consumption in the United States after Thanksgiving?!  Although initially unaware of that stat, I was happy to do my part in making last Sunday a "fully-flatted" food fest at my house! 

From my husband's choice wings to my novice attempt to make Buffalo Cauliflower Bites, our snack table was "rip-ROARING to go" before Katy Perry tamed her Transformer Tiger!

Mindful Monday Inspiration #62

For some reason, the universe had a funny way of pointing out my stubbornness this weekend.  From my mini-melt down over a "to do list" to my "winter woe" wallow, I came to realize that my tunnel vision goggles we "SOOO last season."  Instead of buying a new pair of "blinders," I decided to (hypothetically) spend my money on a new perspective - and try something for the first time!

((Photo Source: http://www.fromupnorth.com/typography-inspiration-628/))

Fitness Friday Fact #62

As a devout treadmill runner - and a crazed creature of habit - I thoughtlessly end up on my favorite machine each morning to pound out 5 miles.  Although I do alternate * between walks, sprints, inclines, etc, I have recently come to dread my morning endorphin boost! 

To avoid machine melancholy, I randomly started skipping to get through my last quarter mile this morning.  The hopping, albeit strange from a spectator's perspective, got me excited to find other variations for my cardio workout.  My research led me to a video clip from CBS News.  In the segment, celebrity trainer Tracy Anderson demonstrated a treadmill dance routine, that actually included skipping.  

Having watched the segment, I can't wait to bust a (NEW) move tomorrow!

*Muscle confusion is a training principle that states that muscles become accustom (accommodate) to a specific stress when the same stress is consistently applied to them.  In order to avoid accommodation (homeostasis), individuals should always vary exercises, sets, reps, and weight! 

((Photo Source:  http://hbucollegian.com/?p=7887))

Thursday's Trend Alert Dirt Report #61

Back in November of 2013, I wrote about the benefits of crafting.  In that particular blog post, I referenced a theory that linked creative activities with an increase in focus on the here and now!  Although I found that pertinent for the holiday season when originally posted, I now see a connection between art and an awesome new year!

As mentioned on the Today Show, putting together a 2015 vision board is not only a creative activity, but it is also a fantastic way to remain motivated and focused on goals and resolutions.  By pasting photos, phrases, advertisements and/or articles to a board in your home, your "right brain" will lead you to a righteous year ahead!

((Photo Source:  http://www.today.com/health/lucinda-cross-shares-tips-fulfill-your-dreams-why-vision-board-1D80422978))