Kitchen Sink Soup!

I knew snow was in the forecast so my body was craving SOUP. Took a look in the fridge and the pantry and started chopping without giving a recipe too much of a thought!

Onions, carrots, celery and garlic in the pot with a little oil. Once the onions were a little clearer I threw in red bell pepper, canned peas, chopped mushrooms and chicken broth. (obviously veggie broth is good for a veggie soup but just working with what we had) I turned up the heat to high to bring to a boil. Turned down to low and covered for 20 min.

DONE! Went to the store for some fresh local bread and it was a delightful dinner!

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Super Cider

I love trying new things in the kitchen and making weird concoctions. About a month ago I wanted to try to make “Fire Cider” I can’t reeeallly call it that because of trademark laws and such so my dad thought it would be great to call it a SUPER Cider!

I am not going to say that I think it tastes amazing because in reality it taste like apple cider vinegar with a twist. Take all ingredients and put in big jar. Cover jar with lid anywhere from 2-8 weeks. Strain thru mesh or cheesecloth . Add honey and lemon/orange juice to sweeten and shake it up!

Serving suggestion is 1-2 Tablespoons in the AM for preventative measure but if feeling ill 1-2 TBSP every hour!

Super Cider Recipe

¼ cup sliced horseradish

¼ cup sliced ginger

1/4 cup sliced turmeric or 1 tsp powdered turmeric

1 whole head peeled and chopped garlic

1 chopped onion

1/8 teaspoon cayenne

Enough apple cider vinegar to cover all ingredients by 2 inches

Honey/Citrus juice to taste (1/8-1/4 cup)

Some of the traditional benefits of Fire Cider's ingredients include: 

Horseradish ~ The antibacterial properties of Horseradish have been used to fight bacteria. Horseradish strongly stimulates the digestion, increasing gastric secretions and appetite. It's also a good diuretic that promotes perspiration, making it useful in fevers, colds, and flu. Horseradish is also an expectorant and mildly antibiotic, and can be of use in both respiratory and urinary tract infections. 

Ginger ~ is valued for its ability to warm the stomach, to ease vomiting & nausea and to fight off colds, chills and coughs. Ginger is useful for all types of congestion in the body. 

Garlic ~ supports the immune function and opens the pores of the skin to lower a fever. This herb's antibacterial and antimicrobial properties make it useful in treating bladder and kidney infections , yeast infections , strep throats and ear infections  

Cayenne ~ is useful for increasing circulation and to get mucus flowing. This herb is an anti-inflammatory and anti-irritant. It is used as a digestive aid to stimulates gastric juices. Many people report relief from migraines with this herb as well.  

Shots anyone?

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If you want better sleep raise your hand...

Let’s talk about human SLEEP for a moment. I have been listening to podcasts & reading all the things about sleep. I am amping up my nightly routine to get more deep sleep as that is where the magic (literally helps your muscles recover etc) happens. Obviously REM sleep is important as this is where magic for brain happens!! I am a vivid dreamer so feel like I’m good there 😂 I have been a light sleeper for the last few years, waking up a few times a night and then having trouble getting back to my 😴😴😴. I don’t have a fancy tracker to monitor all of this but I can tell in my energetic levels throughout the day when I get a good night 💤.

Here are my six ways to increase quality of sleep.


1. Movement of your body everyday. This may seem like an obvious one but any movement counts!! Aim for 20-30 minutes each day!

2. Beverage consumption! This is on all fronts !hydrate yourself throughout the day but not so much you have to get up in the middle of the night. Monitor your caffeine intake. Whether you cut yourself off at 2pm or take a few days off see where the sweet spot is for you! Also alcohol within 2 hours of sleep can effect how long you stay asleep for and quality of your shuteye. I am for chamomile tea and calm (magnesium) every night

3. Lights! Limit screens an hour before bed (or more) and if it’s not completely dark maybe an eye covering will help! 


4. Meditate daily! A recent study showed people that meditate 12 min a day they get 20-25% more deep sleep a night!!!

5. Plan bedtime and wake up times. Seems simple enough.

6. I burn sage or light a candle that calms me as I drink tea.

Does anyone of this resonate with you? What do you do for your nightly routine ?

5 ways to stay present ✨

My 5 tips for staying consistent & present with all that is “life” .

1. Spend time with YOU. Take a few minutes a week and plan out your “you” time. Whether you carve that space for a yoga class, a workout, a bubble bath, meditation or just your reality TV time, make it a non negotiable date with yourself. 

2. Write down a “win” you had for the day(encouraged to do as many as ya want) this can be as little or as big as you want. It can pertain to home life, work life.. maybe ya didn’t swear at all in rush hour commute...WIN!

3. Get still. The word meditation can make a lot of ya run for the hills but it doesn’t have to be super intense. Set a one minute timer on your phone and just SIT. Eyes closed, breathe in, breathe out. 

4. Gratitude. Gratitude. Gratitude.

5. Prepare as much as you can in advance! Meal preparation, or even just writing a weekly menu ahead of time so there’s less guess work, write down any must “to dos” for the week ahead, have a family calendar/tracker if ya got little humans going in different directions, plan your outfits for the week, pack a gym bag ahead of time etc and my fave: outsource what you despise doing! .

.

What helps you stay consistent and present to LIFE?!



Tough Love: Why working out at home can WORK FOR YOU

So often I hear "I can't workout at home, I don't have the motivation you do"

Sorry but I am calling BS. Sometimes this the same someone that drives 10 minutes to a gym/fitness studio/bootcamp/yoga etc, battles a hectic parking lot, arrives early to get a good spot and then socializes after class for 10 minutes and drives the 10+ minutes home. That just made me tired writing it. 

Let me be real clear - I am NOT bashing going to a studio, class or gym. Part of my livelihood is teaching at a yoga studio. I just have a hard time digesting the excuse "I don't have motivation" I LOVE going to take classes with friends for the community, the music, the instructor, the woo's during that last set of squats. I GET IT. I just don't have the time for that every day! 

Movement has always been a part of my life in some form or another and I truly believe that everyone needs daily movement. Get your heart rate up even for a few minutes a day! 

So instead of saying anymore of why you can't make it work, here are some reasons why you CAN MAKE IT WORK for ya more often. 

1. You don't need a lot of space. If you do a mat based workout (yoga, pilates, some bootcamp style workouts) you are already confined to a small space. 

2. The commute is short. Within a few minutes of wrapping up your workout you can be in the shower, making dinner or throwing in laundry. No pause in productivity. (or the opposite - you are that much closer to BED)

3. You can workout in your underwear/pajamas. No, I'm not kidding. This is a HUGE perk. I love rolling out of bed in my pajamas and getting right into it. 

4. No shortage of workouts you can do. I personally have a subscription to the "Netflix of fitness" for under $8 a month. I am trying to have options without splurging yano? (If you want a 14 day trial you just let me know and I will HOOK YA UP)

5. No Excuses. Think of all those steps I mentioned above and how easy it can be to talk yourself from going to your fill in the blank workout. "Oh traffic is looking really bad" "Parking is a going to be a zoo" "I have to be at X at this time and won't have enough time to go home and feed the animals (or kids!)" 

6. You fit your workout to your mood. Don't want to do something super jumpy? Pick something low impact. Feel like dancing like a maniac? Pick a dance based workout!! Want to do more military style movements? Pick a Tony Horton workout cause you know he will kick your butt! See where I am going with this? YOU get to decide the speed, length and style of workout based on your day. 

Am I saying this works for everyone every single day? No! I am saying you have OPTIONS but know that home workouts are accessible and super functional. 

Want that 14 day free trial? Start right here. 

 

 

 

 

Me on January 14th and 87 days later following home workout program! 

Me on January 14th and 87 days later following home workout program! 

Who are you surrounding yourself with?

Heya darling,

Fashionably late to the party per usual but... HAPPY NEW YEAR! Started my New Year’s Day off with shots of green juice, some time outdoors and really purging some physical items out of my house to remove the literal dust from my life. Now that the first week of the new year is under our belts we can really start to dive into the WORK of getting things done. 

I am not talking about eating more vegetables, limiting sugar or alcohol (which are all great things) I am talking about taking on the big picture stuff... like who do you want to BE this year (and beyond), how do you want to feel each day and what kind of people do you want/need to surround yourself with to get there?

Did you know that you are the average of the five people you spend the most time with? Take a long look at those people in your life. Are they uplifting, go getters that fuel your fire? Are they draining? Are they supportive but realistic with you? How do they make you feel? How do they help or hurt your goals for the future?

Whenever reflecting on your “Top 5” it’s important to reflect on how you are a part of others circles as well. Are you living from a fountain mentality or are you the drain? 

I encourage you to journal on these questions. Understand that it may not be the easiest but you have to get real honest without ego to move forward.

With love, 
Whitney
 

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. 

 

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!  

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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!** 

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BE THE WEIRDOOO

Be the weirdo who dares to ENJOY" 🔮🌟 😋

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

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 ❤️

  • 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 🍴

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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! 

•preheat oven to 375

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

•transfer 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) 

•scoop into portobellos and put in oven! 

•bake for 20-30 minutes 

•option to add mozz but I like the way they came out!

 

 

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!

 

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Superfoods on Superfoods

I love me some superfoods! ☺️ Here is a quick recipe that I have been loving lately! 

• 4oz almond milk + 6oz h20

•  1 scoop vegan chocolate shakeology

• 1/2 large 🍌 banana 

• 1tsp cinnamon  

• 1 T hemp seeds 

• top with hemp & cinnamon as desired!  

 

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 👃🏼 and has anti-inflammatory properties. GO CINNAMON GO! 

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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