Amping up your morning routine

Mornings are not for everyone. I am reading (okay, listening) to Miracle Morning for the second time and I have started to implement a few things in my daily/weekly lists! Here are a few things below that are non negotiable for me to feel like a morning ROCKSTAR. 

Brush your teeth!  

Seems like a no brainer eh? But not only does brushing my teeth check a to do off the AM checklist, it helps make me feel refreshed and wake me up! 

Chug 24oz of H20

Next up is a chugging contest. Flashback to college days.. just kidding.. but really chug that H20! After brushing your pearly whites make your way to the kitchen and fill up a big glass of water. Drink until its empty and then do it again! This will start to hydrate your body from your fast while sleeping. This will help your digestion, skin and get things moving if yano what I mean! 

Alkalizing Warm Lemon Water
After you have rehydrated with cold/room temp water I like to drink warm lemon water to alkalize your body (raise your natural PH to a more alkaline state), aid in digestion and inflammation throughout your day.

Simply add the juice from a fresh lemon to warm water and enjoy

To do List/Empty your brain

I do enjoy this at night as well but empty your brain on a piece of paper, writing or typing. This can be things you want to get done that day, that week etc, things you need to check on or just thoughts you are having. This can be whatever you want it to be but it can be a journal entry style or chicken scratch on the back on a napkin. Just get some items out of your head and onto paper! 

Stillness

Find a few minutes (even 30 seconds will work!) to sit in stillness. Just breathe and set an intention for your day. 

ย 

I have found with these tips mentioned above and a few more me and the women in my wellness groups have been experimenting with work! No we are all not going to leap out of bed every morning at 5:30 and do burpees but we can take little steps and tap into our inner "morning rockstar"

XO

Whit

Tuesday Turkey Tacos

When it comes to cooking I have said before I am not the best at following recipes to a T. Here is my loosely based recipe for some killer Turkey Tacos!!! 

Saute onions & peppers for 5-10 minutes. Separate into bowl/plate. Season turkey with cumin, chili powder, pepper and anything else you want to throw in there! Cook for 5-7 minutes and then throw everything in all together and mix well. Throw in some cilantro, lime juice and extra cayenne!

Serve over rice or tortillas, tomatoes, avocado and beans!  

IMG_6942.JPG

Green Goddess Smoothie

Green Goddess Smoothie
4oz almond milk
4oz H20
1 scoop of vegan vanilla superfoods
1 tsp chlorella (may want to start with 1/2)
handful of spinach
1/2 banana
1/2 cup of ice
Blend Baby Blend!! 

**this smoothie is topped with bee pollen but you can top with hemp seeds, cacao nibs or leave it naked! : )

**Not only are you getting extra greens with spinach, chlorella but also can find moringa, matcha and kale in the superfood blend to be super green fueled to kick it into high gear!** 

IMG_7012 2.JPG

ย 

ย 

BE THE WEIRDOOO

Be the weirdo who dares to ENJOY" ๐Ÿ”ฎ๐ŸŒŸ ๐Ÿ˜‹

Social media is a funny thing because we see highlights and the curated content that someone wants to show the world ๐ŸŒŽ

I have been working on being vulnerable in real life and social media life as of late. Sharing the pretty and not so pretty moments. A few conversations this week standout because they were raw, and real life shit. We got down to the nitty gritty of how we FELT and what made us feel that way. I shared how sometimes I feel confident I am on the right path in this health coaching/yoga guiding/juice slanging life and then other days I'm all "what if this is all wrong?!"

It felt scary saying that aloud but I felt relief and Even cooler than not one but two friends just said "yeah I feel like that too, so glad I'm not alone" So yah life can be up and down but I'm gonna be the weirdo enjoying everything I get dealt 'cause it's all part of growth and I'm INTO that

Loaded Endives

I made these DELISH treats twice now and I can't wait to make them again...and again.. and again โค๏ธ

  • Endive leaves ( I bought the package from Trader Joe's)
  • Strawberries
  • Goat Cheese
  • Toasted Walnuts
  • Olive oil 
  • Honey 
  • Bail 

Spread leaves out on plate or platter. Crumble goat cheese, basil, strawberries and chopped basil on leaves. Drizzle with honey and olive oil. Plan to devour ๐Ÿด

IMG_3458.JPG

Veggie Loaded Mushrooms

Realized I didn't have everything I needed for a recipe as I was planning to make... but looked up a veggie stuffed mushroom recipe, had most of the ingredients and added a few of my own.. BAM DINNER SERVED! 

โ€ขpreheat oven to 375

โ€ขsautรฉ onions, garlic, zucchini, peppers (you can add tomatoes but I didn't have any) kale (or spinach) 

โ€ขtransfer to mixing bowl and add 1/4-1/2 cup bread crumbs + same amount Parmesan cheese + spices (salt, pepper, cayenne, oregano + 21 seasoning salute from Trader Joe's is my jam) 

โ€ขscoop into portobellos and put in oven! 

โ€ขbake for 20-30 minutes 

โ€ขoption to add mozz but I like the way they came out!

ย 

ย 

Cauliflower Coins

I've gone meat free in January.  This dietary challenge has granted me complete creativity in the kitchen.  Here you will find a recipe for a delectable meat-free "meatball" substitute that I absolutely love!  

Cauliflower Coins

  • 1.5 cups steamed cauliflower
  • 1.5 cups cooked brown rice
  • 3 cloves garlic 
  • 2 eggs 
  • 1/2 cup dry binding ingredient (breadcrumbs, oat flour, almond meal or equivalent) 
  • 1 tsp each: salt, cumin, chili powder, black pepper
  • High temperature cooking oil ( sunflower or coconut, preferred) 

1. Pulse cauliflower, brown rice & garlic in food processor  

2. Mix all ingredients in large mixing bowl and incorporate all ingredients together.

3. Heat pan with oil

4. Cook coins on each side 1.5 - 2 minutes and then remove.

5. Serve over rice, accompanying vegetables with a Curry, or alongside pasta as a substitute for meatballs!

ย 

IMG_1233.JPG

Superfoods on Superfoods

I love me some superfoods! โ˜บ๏ธ Here is a quick recipe that I have been loving lately! 

โ€ข 4oz almond milk + 6oz h20

โ€ข  1 scoop vegan chocolate shakeology

โ€ข 1/2 large ๐ŸŒ banana 

โ€ข 1tsp cinnamon  

โ€ข 1 T hemp seeds 

โ€ข top with hemp & cinnamon as desired!  

ย 

Did you know that cinnamon is considered a superfood? Not only does it contain fiber, calcium, iron and zinc it can help regulate blood sugar! Cinnamon can also stimulate brain activity by just the smell ๐Ÿ‘ƒ๐Ÿผ and has anti-inflammatory properties. GO CINNAMON GO! 

IMG_9221.JPG

Sweet Potato Crust is a THING!

I am a BIG fan of pizza. (except for deep dish - sorry Chicago)  I have tried making my own "healthier" dough and it never works out great, the cauliflower crust is always a little too dry for my liking.. so when I stumbled upon this I was all heart eyes 

  • 1 medium sweet potato/ 1 can sweet potato puree - (I did it both ways and enjoyed the can better! Plus less work : ) 
  • 1/2 cup rolled oats (gluten free- use the certified gluten free oats)
  • 1 egg
  •  2 garlic cloves
  • pinch of salt
  • few pinches of pepper
  • optional: cayenne, turmeric or any other spices you are feeling that day 
  1. Preheat oven to 400 degrees
  2. Combine all ingredients in food processor. (I used my vitamix and it worked great- just a little more start/stop mix etc- so a high speed blender will do the trick!)
  3. Spread onto parchment paper into an even layer
  4. Bake for 25-30 minutes
  5. Take out- cover with toppings 
  6. Pop back in oven for 10-15 more minutes
  7. Let cool for a few and EAT!! 

Send me/Post your pics when you make it or tag me!! (@whithelena) 

xoxo

Whit

ย 

Chocolate Superfood Mousse ๐Ÿ™Œ๐Ÿผ

1๏ธโƒฃ open can of chilled coconut cream (the thick stuff)

2๏ธโƒฃ stir in 1tbsp of cacao and 1/2 scoop of superfoods blend (I use a vegan chocolate one)

3๏ธโƒฃ blend with hand mixer 

4๏ธโƒฃ chill again or EAT ๐Ÿ˜ป 

For the topping I just saved a little from the can and didn't blend with fixins & crushed almonds

Crockpot Chicken for the win!

Hiya cuties! 

I wanted to meal prep this past week and decided to turn to ol' faithful ...my crockpot :) She is just always there for me when I am busy! I have made this twice - each time it comes out a little different but both really delicious. Easy to throw in a burrito, by itself with some tortilla chips, or served with avocado <3 

I am not the best at keeping track of recipes as I usually am not an exact measure-er ! Here is a loose recipe below : ) BE CREATIVE! 

  • 2lbs of chicken breasts
  • 16oz broth (chicken or veggie)
  • 1 yellow onion
  • 4 cloves of garlic
  • 1/2 cup of rice
  • 1/2 cup of dry beans or 1 can of beans ( I have used both black and pinto) 
  • 1 can of diced tomatoes - I actually used leftover homemade sauce! 
  • cumin, chili pepper, cayenne, chipotle pepper, black pepper, turmeric 
  • option to throw in corn/bell peppers etc. 

Directions: 

Put onion, garlic, chicken, broth and spices into crockpot. Cook on high for 1-2 hours. Add a little more liquid (h20 or more broth is fine) Add rice, beans and tomato. Let sit on low overnight or 4-6 hours.

Enjoy! 

Hummus where the heart is <3

I LOVE hummus. I can only really have it enter the house on certain occasions or I would probably turn into a chickpea! 

There are a lot of great brands on the market these days with NonGMO Project Verified options.. but my numero uno is still home made by yours truly <3 

Ingredients:

  • 1 can of chickpea/garbanzo beans drained and rinsed- I keep some of the liquid to blend in 
  • 1/4 cup Tahini
  • 1 tsp of olive oil 
  • 2 cloves of minced garlic - Always a fun option to roast garlic beforehand (You can use 1/2 or 1 1 if you aren't a garlic lover like mwa)
  • Salt and Pepper to taste
  • 2 tbsp lemon juice

Directions:

Blend all ingredients in hi-speed blender for 10-15 seconds. Scrape down sides and stir. If need be pulse again for smooth consistency! 

Fun to add jalepeno peppers or chipotle for a spicer version! Chopped kalmata olives or even some roasted red peppers to change the flavor.

Share your homemade hummus pictures with me ! Tag me on Facebook Whitney Helena or Instagram @whithelena 

-Whitney 

ย 

Valentine's Day the Health Minded Way!

Last year I wrote Sugar Free Valentine's Day for those of you searching for the chocolate-less valentines day. But I love chocolatey things so I had to share my fave shake I have pretty much everyday without the guilt. Recipe below <3

I am also adding take a yoga class to the list. Take a nice restorative class to have your body feeling rejuvenated and well stretched or a nice vinyasa class to get it flowing! I just so happen to be holding a free heart opening class tomorrow in La Jolla! Info below : ) 

You can always do what me and my guy did last year and adopt a kitty cat. Most shelters/ humane society does low cost/free adoptions this weekend to make room for new animals. Find the closest humane society to you here. 


IMG_0722.JPG
  • 5oz H20
  • 5oz almond milk (or I have been on a cashew milk kick lately)
  • 1 scoop superfood protein blend
  • 1 frozen banana
  • 1 tbsp of peanut butter or almond butter
  • 1 tbsp of coconut shreds

ย 

With some extra love this weekend, 

Whitney 

ย 

ย 

Always eat foods you can easily pronounce... and quinoa!

This has been one of my go-tos lately. You can eat this as a side dish, with tortilla chips (guilty pressure) with grilled chicken, tofu or just some avocado slices! 

IMG_0327.JPG

Ingredients:
3/4 cup quinoa
3/4 cup veggie/chicken stock
1/2 onion onion & garlic (your discretion- I tend to use a lot)
1 can (organic) corn
1 can black beans
1 can fire roasted tomatoes
cumin, chili powder, pepper
Directions: Saute onions and garlic, pour in corn, beans, tomatoes. Stir and add quinoa and stock, spices(optional to add some hot peppers) Low heat, cover and let sit 20-25 minutes. 


Serve as you wish!