Spring into Action

I’ve not written a blog for over 3 months – talk about needing to spring into action! The past few months have been filled with skiing, our engagement (yup, Mike popped the question!) family trips, hikes, snowshoeing, Colorado adventures, cooking, and beer. Lots and lots of beer.

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Spring has sprung and I’m ready to dedicate, activate, commit to a healthy intention and spring into action with a 21-day challenge. I find that dedicating 21 days to make a positive change resets my mindset and creates a positive flow of energy in the right direction. Need to jump start a good habit? Want to commit to a healthy goal but only have found excuses? Want to incorporate a daily practice but haven’t found the right time? Join me in this 21 day challenge to Spring into Action!

I’m kicking off my challenge tomorrow….no time like the present, right!? Below are the next few days laid out – feel free to comment with questions, suggestions and how you’re doing!

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Day 1 – Set an intention, goal, something you want to commit to for the next 21 days – write it down and find time to do it! My intention is to train for a season of hiking, by incorporating a daily yoga practice, weekly hikes in the foot hills of Colorado, and adding a daily circuit workout to weight train. My goal is to get stronger, lighter, more agile so I can have a summer full of healthy adventures!

Day 2 – Start Early. Whether it’s an exercise routine, a commitment to eat better, practicing yoga, or a meditation practice, try starting first thing in the morning, before you do anything else. Fix your mind around positive change and positive change shall follow you.

Day 3 – Close out the day. Ending your day with intention, with the mindset that you can accomplish all you set your mind to, should be how you end each day.

Day 4 – You’ve got a friend. Our friends are the family we choose for ourselves. Today, share your commitment with a friend, ask them to join you, support you, perhaps to make their own commitment.

Day 5 – Share the love. Whether you bring your husband to the gym with you or onto the yoga mat, leash your puppies and take them hiking, or cook a healthy meal with your kids, bring your loved ones into the mix. The network you surround yourself should strengthen you!

Day 6 – Step it up. Today, take your plan of action and kick it up! Add a mile onto your run or do a longer yoga class, try a new workout, add a morning and evening routine, or meal prep for the next few days. Whatever your intention or goal, crank it up today!

Day 7 – Keep it simple. I often get caught up in an elaborate, over-the-top plan to get where I want to go, so much so that I end up not ever starting or getting burned out quickly and abandoning ship. Today is about going back to the simplicity of your intention or goal, shaving it down to the roots. You do not need to overthink the steps to get you where you envision yourself. All you need is to take one step after the other.

That’s the first week – join me!

 

Sunday Funday: Plant-Based Game Day Snacks

Happy Sunday Funday!

It’s Day 7 of the #forward21 challenge, a 21-day commitment to goals, commitments and putting your health first.

With the play-offs in full swing, we have spent our weekend between heading out to the slopes and watching football. It’s been the perfect mix of fun and indulgence. But, just because you’re going to be turning the game on, doesn’t mean you have to gorge on fatty, greasy foods or stuff yourself with fried dishes.

Here are 3 awesome game-day treats that are delicious & 100% more healthy than the traditional bar food you may be used to snacking on. Enjoy!

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Sweet Potato Chips

2 Medium sized Potatoes
1-2 Tablespoons of olive oil
Salt & Pepper

Slice the potatoes thin (as thin as you can) and put them in a bowl. Toss them with the olive oil, salt & pepper and lay out on a cookie sheet with parchment paper (if you don’t have parchment paper, spray the cookie sheet lightly with oil). Bake at 375 for 20 minutes, flip and bake 10-15 minutes more, or until crispy.

 

Artichoke & Spinach Dip

2 cans of Artichoke hearts drained & chopped finely
2 cups fresh spinach, chopped finely
2 tablespoons vegannaise (Vegan mayonnaise) 1/4 cup of soy milk (I’ve also used almond)
1/2 cup of tomatoes (I used a can of diced tomatoes)
1/4 cup of cheese (you can use Dayia or mozzarella or Parmesan)
Salt & Pepper

Mix all ingredients, except tomatoes, in a bowl, making sure the spinach & artichoke hearts are covered. Top the dish with tomatoes. Bake at 375 for 20 minutes. Serve with veggies or crackers.

Baked Buffalo Cauliflower with ‘Ranch’

1 head of cauliflower chopped into florets
1/2 cup of whole wheat flower
1 cup soy milk (or almond)
1 teaspoon of garlic powder, onion powder, and chili powder
Buffalo sauce of choice (I used Franks)

Mix the flour, spices and milk until thick as batter. Coat the cauliflower in the batter, covering thoroughly. Put cauliflower on a cookie sheet layered with parchment paper (if you don’t have parchment paper, spray the sheet with oil, so it doesn’t stick). Bake for 15-20 minutes at 375. Take out and turn pieces, so they get brown and crispy on all sides. Bake another 5-10 minutes. Take out and put in a bowl, pouring buffalo sauce all over so they get coated. Return to the oven and bake another 15 minutes.

Ranch dip: 2 tablespoons veganaise, 1 tablespoon of apple cider vinegar, 1 tablespoon dill – mix and serve alongside the cauliflower

Happy Sunday Funday!!! What will you be whipping up? Share your tasty treats!

 

3 Steps to Take Control of Your Own Health

Nope, it’s not always genetic. You are in charge of you own health. Period.

I’m currently enrolled in the Nutritional Therapy Institute in Denver. The program relies heavily on the science behind the food we eat, what it’s doing to our cells, how it’s interacting within our blood stream, organs, intestines and how our environment and lifestyle choices greatly determines the state of our overall health.

My day job involves marketing to healthcare organizations, physicians and care managers, IPA’s (Independent Physician Associations). My company provides interoperability and practice management solutions, all in the name of better patient outcomes.

How in the hell do the two relate to one another? So much it’s scary!

50% of the healthcare costs are going to 5% of the patient population. In other words, the chronically ill are costing billions, while rising healthcare costs are felt across the board.

YIKES! But, what the heck can we DO about it?!

Start taking control of Your Own Health! It’s that simple. Just take control of it it, starting right now. Not sure how?

3 steps to Take Control of Your Own Health

1. Start making healthier food choices. Sounds SOOOO easy, but I know it’s not. Convenience, taste, time, availability all come into play here. Start small – incorporating one piece of fruit into your day, one vegetable. Cut out one soda per day. Work up to it, as opposed to just banning all of the bad cold turkey. Start small & start now (here’s a YouTube video from my Happy Kitchen talking a bit about this).

Colfax 1/2 Marathon!
Colfax 1/2 Marathon!

2. Start moving. Again, sounds SUPER easy to do, but all of the factors listed above (especially time) rear their ugly heads. Don’t overwhelm yourself with crazy, lofty goals you won’t accomplish. I’m going to run 10 miles 3 times a week! Well, if you barely run 2 now, that seems cray! (Above is me running my first 1/2 a marathon….that took me 16 weeks to train for! It was hard!) Start with a 10 minute walk everyday and build up to a mile. Give yourself realistic goals you can meet and feel good about. With our sedentary lives, it’s so important to start incorporating movement into every day. And lots of it!

3. Stop making excuses. It won’t happen over night, but the more you find excuses to not take charge of your health, not make healthier decisions, the worse your well-being will be. Don’t beat yourself up if you have a bad day or miss a workout. Just make sure you don’t make that the norm. Every day you start new, make the most out of it!

Healthy is a lifestyle….live it well! Have questions? Feel free to reach out or comment.

Happy Health!