Rome wasn't built in a day

April brings on a newness that we have all been dying to see. Flowers are starting to bloom, nights are longer and the chairs have been pulled out on all the restaurant patios. We are on the cusp of summer. It is right before us. But hold up...I need to get bikini ready before the first pool day. After months of hiding under baggy winter sweaters and an extra layer of insulation it’s time to hit the gym hard and really be conscious of what I am eating. So here goes, operation bikini season is upon us!

Throw back to last summer! My girls give me inspiration.

April 1st: gym, eat healthy, no alcohol, limit sugars and carbs. 

April 2nd: run, eat healthy, no alcohol, limit sugars and carbs.

April 3rd: gym, eat healthy, no alcohol, limit sugars and carbs.

Weigh in: Same from when I started. 

April 4th: run, eat healthy, no alcohol, limit sugars and carbs. 

April 5th gym, eat healthy, no alcohol, limit sugars and carbs.

April 6th: run, eat healthy, some alcohol, limit sugars and carbs.

Weigh in: -.02lbs. Seriously? Scale, are you broken?

I felt like I had worked so hard and had done a good job with nutrition, and nothing happened. I was frustrated and discouraged. Maybe the scale number didn’t change, but I sure felt different. My insides felt healthier, cleaner. I had more energy this week and my body had gained strength. Although slightly discouraged about the number I learned some very important lessons this week. Most importantly, the number on the scale does NOT matter. It is easy for me (and probably a lot of ladies) to get wrapped around what that number says. The truth is- you have to feel good on the inside and look strong out the outside. And I haven’t felt this good in months. Also, I learned is that my body isn’t going to change over night. It takes consistency, hard work, eating healthy and some time for my body to change. If being fit were easy, than everyone would be, but it’s not as easy as one week of healthy eating and gym time in order to see change. It’s about dedication. Stick with the plan, set goals and soon enough you will notice a difference; maybe not with that number on the petty scale but for sure in how you look and feel. 

You know what they say, “Rome wasn’t built in a day...” and neither is your summer body. Give it time and stay committed to your goals. For me, I have to keep things unique and interesting with my work outs otherwise I’ll plateau and get bored. After my favorite kick boxing class last night, my fitness instructor, Tara (who is the most incredible instructor I’ve ever had) told me about how she teaches step aerobics on Tuesday mornings and invited me to come. I reluctantly said I would be there but in the back of my mind was thinking, “Step aerobics? Isn’t that for old women? I don’t think that will be a good enough work out for me.”  Well, I happened to have the day off today so I decided to go. And, man, did it kick my butt! Tara, had the class toe tapping, ham-string curling and jumping circles around me. I was a little lost, but had a blast the entire time. Her energy and music choices are incredible and I am excited to master my step skills in the future. 

Happy Tuesday, everyone. Enjoy a step aerobics class for me this week!

~ Erin

Butt Kickin' Cardio Playlist

Lately, I've needed some new cardio motivation. Sometimes we need a little outside help to get the blood pumpin' and sweat flowin', especially if you do your workouts first thing in the morning. Here are some of my recent favorites!

Live Like a Warrior- Matisyahu

Look At Her Go- T-Pain feat. Chris Brown

Clarity- Zedd

Your Body- Christina Aguilera

Girl On Fire- Alicia Keys

Can't Hold Us- Macklemore & Ryan Lewis. feat. Ray Dalton

Mirrors- Justin Timberlake

Don't Fail Me Now- Melanie Amaro

Better- K'Naan

At Least I'm Not As Sad (As I Used to Be)- fun.

Cry (Just a Little)- Bingo Players

Now get up and GO!!

-Lauren

Mashed Chickpea & Pesto Salad

This is a recipe that can't be stopped! I MUST share. Its full of flavor,  kept me full for hours, and super quick to put together. Its a triple threat lunch option people.

Mashed Chickpea & Pesto Salad: 

Serves 4: Go ahead and double it. You won't be sad.

- 1 (15 oz.) can chickpeas drained and rinsed
- 1/2 avocado diced
- 1 T. pesto
- 3 T. red bell pepper finely diced
- 1 green onion, finely chopped
- 1/2 lemon
- salt and pepper to taste
- spinach, power greens, spring mix, toast, whole wheat wrap, crackers....whatever suits your fancy.

1) Drain and rinse the chick peas and pat them dry with a paper towel.
2) Mash up those little chicky peeeeasss. I just threw mine in a ziplock and took a kitchen hammer to them.
3) Once mashed, throw them in a bowl with the avocado, pesto, bell pepper, green onion, lemon squeeze, and lightly salt and pepper it up.
4) Enjoy!

Eat in color people! 

Chick Peas and Power Greens!

~ Mekenzie 

Salad Season!

It hit the 70's this past week so i'm officially in "spring mode." I love Spring in Colorado. Everyone is out and about starved for sunshine and ready for hikes, bike rides, runs, volleyball and all other outdoor activities that have been on the back burner all winter long.

I like salads best in the spring. More than any other season I really crave all kinds of yummy salads right when the warmth hits. Its something light, but mostly something that will be quick and easy allowing you to stay outside and soak up the great weather as long as possible before coming in for dinner.

Salads are great because you can chop up veggies and cook your meat at the beginning of the week and have all of your salad necessities on hand hot n' ready to throw onto some greens when your ready for meal time.

Here are some favorite salad combos to get your creative juices flowing. You can do sweet or savory. Meat or meatless. veggies or fruits. The options are endless and you'll never get bored.

Happy spring!!

Berry Goat Cheese Salad: 

To Toss In: 

- Mixed greens
- Red onion
- Walnuts
- Yellow grape tomatoes
- Strawberries
- Blackberries
- Rasberries
- Blueberries
- Goat Cheese
- Raspberry or sherry vinegar

Turkey Taco Salad:

To Toss In: 

- Mixed Greens 

- Sweet Potato 

- Corn

- Ground turkey 

- Taco seasoning

- Kidney beans/ black beans

- Cilantro

- Lime juice

- Jalapeño Pepper 

- Cherry tomatoes 

- Avocado 

Shaved Cauliflower Salad: 

To Toss In: 

- Shaved cauliflower

- Shaved radicchio cored

- Celery stalks

- Chives

- Parsley leaves

- Honey glazed walnuts

- Pitted dates 

- Dressing (2 t. dijon mustard/ 1/4 C. olive oil/ juice of 2 lemons/ juice of 2 oranges) 

Avocado & Egg Salad: 

To Toss In: 

- Spring Mix 

- Avocado 

- Fried Egg 

- Chopped pecans

- Dressing (olive oil/ lemon juice/ salt and pepper) 

Mango & Macadamia Nut Salad: 

To Toss In: 

- Arugula 

- Mango

- Avocado

- Macadamia Nuts- roasted and lightly salted 

- Dressing (1/4 C. lemon juice, 2 T. apple cider vinegar, 1/4 C. olive oil, 1 T. Dijon, 1 t. Agave, pepper, dash of garlic powder) 

Watermelon Arugula Salad:

To Toss In:

- Arugula

- Watermelon

- Red Onion

- Feta

- Sunflower Seeds

- Balsamic

- Cracked Pepper 

~ Mekenzie 

Birds of a feather...

Have you ever seen the food that comes out of a bird feeder? Lots of small black speckles, browns and greys- maybe a touch of red all mixed inside that tiny tube of seeds. I like when my cupboard looks like a bird feeder. Mekenzie and I have nick named our seeds, nuts, grains- bird food. It’s the best kinds of add-in’s to oat meal and the perfect snack in the after noon. I love bird food more than any other human! And I can promise you that at any given time I will have a container full of nuts and seeds and at least 3 different kinds of super seeds. I'm growing more and more obsessed with these earthly supplements but I started to wonder, “Which one tastes best and is really best for me? ”

So here I am! Coming to you with the latest taste test experiment. Similar to my coconut water taste test, I picked a variety of seeds, grains and nuts- and included some information on how they taste and more importantly what they do for your body.

*Warning this could quite possibly turn you into a bird food addict.*

Chia Seeds: richest plant source of Omega-3 (more Omega-3 than salmon!), they absorb 10x their weight in water (or almond milk!) which helps aid in weight loss because you feel fuller faster and longer; high in fiber, calcium, phosphorus and manganese.

-Tasteless; adds little to no texture to food (maybe a slight crunch); easy to add to almost anything.

Flax Seed: 3 main healthy components- Omega-3s; Lignans- which have both plant estrogen and antioxidant components, about 800 more lignans than other plants foods; Fiber- both in soluble and insoluble types. 

-Wheaty flavor, best if ground so that it can be easily added without effecting the texture of the food you are topping it with. 

Hemp Seed: Highest protein seed, contains all 9 of the essential amino acids, great balance of Omega 3 and Omega 6 fats, contains a good amount of vitamin E. Richest know source of polyunsaturated essential fatty acids. 

-If you’re a vegetarian, this is a great source of protein because it is said to be easily digestible. 

-Rich and nutty in flavor. Unlike flax or chia, the small nuts are flavorful and creamy enough to eat on their own.

Petitas (pumpkin seeds): Abundance of nutrients! Amino Acids, unsaturated fatty acids, and the majority of vitamins and minerals. Rich in beta carotene to support eye health. One ounce contains 9 grams of protein; Anti-inflammatory seeds that supports liver health. 

-Light crunch, green in color and mild nut flavor. Does not have pumpkin flavor at all. 

-Great on salads, oat meal and trail mix. 

Pistachios: Lowest calorie nut, tied with almonds at 6g of protein per one ounce, great source of vitamin B6, potassium, phosphorus and magnesium. It’s an antioxidant powerhouse and one serving contains about 12% of your daily recommended fiber. 

-Strong flavor, creamy in texture.

Farro: Oldest cultivated grain in the world. Very popular in biblical times.  Protein packed grain. 9g per serving. Loads of fiber. Helps maintain low blood pressure, and low blood sugar levels. 

-Wheaty flavor, easily takes on the flavor of whatever you cook it with- spices, herbs or mixed with agave and cinnamon for a morning meal.

Moon Beets: Pre-packaged, organic snack from Whole Foods. Contains, sunflowers seeds, pumpkin seeds, raisins, carrots- all held together by beets, raw honey and some cinnamon. 

-Great flavor! Perfect post workout snack. Contains 10 g of protein and high in fiber. 

My body feels good just reading all the health benefits of the bird food that I am packing into my body. These nuts seeds and grains are so versatile that it is easy to introduce at least one of these into a meal or snack everyday. Try it, your body will thank you! 

This winter I worked at 6 am everyday, so I needed something healthy, but easy to take to work for breakfast. Below is my overnight oats recipe that I have eaten almost morning for the last, 4 months! I’m still not tired of it because it’s that delicious! And of course it contains lots of bird food add-ins. Enjoy my little bird. 

Over Night Oats:

1/2 c. Old Fashioned Oats (Quick Oats turn too soggy)

1 Tablespoon Chia Seed

1 Tablespoon Flax

1/2 Tablespoon Hemp Seed

Sprinkle of Cinnamon

1/2 c. Almond Milk (or Milk substitute, coconut milk, rice milk or soy)

Directions:

Mix the above ingredients before you go to bed in a sealable container. 

In the morning, top with fruit (strawberries, blue berries, black berries, etc.)

This can be eaten cold, or hot- which is how I prefer it. 

Optional add-ins: shredded coconut, nut butter, pecans, walnuts, agave. 

~ Erin