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 

 

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. 


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  • 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

 

With some extra love this weekend, 

Whitney 

 

 

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! 

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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! 

Be A Visionary!

First weekend of 2016 brings so much opportunity! I felt so great this weekend flipping open to the not only a new month in my planner but a whole new year. Fresh start where you need it and a  continuation of all the greatness you built in 2015! 

To make your year a huge success write down what you want to make happen. Make a Pinterest board or be old school and cut out scraps form magazines to hang them in a spot you glance everyday. 

Here is an example of my first round of visioning this year! I plan to add as I go! 

 

Post your visions and tag me @whithelena ! 

 

Food Preparation Fun! Setting yourself up for success.

I am sure you have heard about food prep or meal prep to set yourself up for healthy meal success throughout the week. If not, thats okay too, you are in the right place!

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Food prep can be any time you dedicate to preparing more than one meal for yourself/family.  This not only cuts down on time spent in the kitchen throughout the week but sets you up for success with staying on track with your eating plan and can even save you money. WAHOO. 

I try to do this towards the beginning of the week and again mid week but since everyone's schedule is different, you can pick the best time for your routine. 

Before we meal prep, we need to go back to the beginning... the grocery shopping. Make a list and check it twice! (serious about the checking twice, I once forgot tomatoes when making tomato sauce) If you are a routine eater like me, your list typically stays the same week to week with a few changes here and there depending on the season. 

Make a big batch of:

  • Brown Rice
  • Quiona
  • Hard Boiled Eggs
  • Egg Muffins (recipe coming soon)
  • Tuna Salad
  • Chickpea salad

Portion containers for the week:

  • Almonds/Mix nuts
  • Carrots/Hummus
  • Celery/Nut Butter
  • Quick Oats

CrockPot:

  • Chicken soup/stew
  • Sweet Potato Soup
  • Butternut Squash soup 
  • Shredded Chicken (perfect for taco night)
  • Vegetarian Chili 

Bake in big batch:

  • Turkey Meatballs
  • Sweet Potato Chips
  • Roasted Veggies
  • Grilled Chicken
  • Veggie burgers 

I hope this sparked some ideas for you to get into a food prep mindset. I would love your favorite recipes or items to make ahead of time! 

Share with me below  : ) 

Show your skin some LOVE!

Listen up gang, your skin is the most expensive coat you own, so you better treat it right. With beauty and cosmetics being a BILLION dollar industry there is so much CRAP out there with "natural" ingredients with companies trying to be something they are not. I thought I would share my faves to protect and your most absorbent organ from chemicals and toxic ingredients. 

 

Kiss My Face Sunscreen

Kiss My Face is such a GREAT brand with lines of face, body, lip balm and even oral care but I am a big fan of their Suncare line. Living in Southern California I wear SPF 30 on my face every day. I highly recommend even if you don't live in a particularly sunny area to do the same as the sun is always shining even behind those clouds. I know what you are thinking, "Whitney but I really want my face to be sun kissed all the time" (hint: use a bronzer; I love me some bare minerals!) Let me tell you wrinkles and sun damaged skin is never going to be trending. Take care of that cute face you have and protect those pores : ) Slap on some SPF 30 with no parabens, no artificial fragrances, gluten free ingredients, no phthalates and not tested on animals! You can read all about their ingredients here.

Juice Beauty

I have always LOVED washing my face (strange I know) but growing up my mom worked for Clinique and I got the hook up with all their skin care products. I still do use some Clinique products and we will get to that but right now its all about the Juice baby!! Juice Beauty is an organic line of skin care/make up/hair care and it is absolutely lovely on the skin and scalp. A few years ago I bought the Blemish Clearing Solutions Kit and I was HOOKED. It comes with a cleanser, peel, clearing serum and moisturizer. Currently I use the cleanser every day and the peel every so often. These products are wonderful because they clean my skin and I feel safe using them! Read all about their ingredients here. 

Clinique 

Moisture Surge and All About Eyes. YES. This is the most hydrating thing that has ever graced my face. It is magic even through blistery winters in the Northeast. Clinique is also great with everything being fragrance free and a huge portion of their process is Research and Development. Put this on before bed and your skin will be saying thank you <3 

EO Products 

Enough about the pretty face! EO Body lotion and shower gel is where its at for the rest of those sensitive skin cells. They come in a huge container and reasonable priced for how much good stuff there is (and isn't) HUGE fan of the coconut/lemon or citrus/mint combination. This brand is NonGMO Project Verified, gluten free, certified B corp and uses essential oils, aloe, chamomile. 

 

Now for the fun part... Share YOUR faves with me!! I love trying new products and supporting companies with a responsible mission! 

<3 Whitney 

 

 

 

 

 

 

 

10 On The Go Snack Ideas

I get it! You are BUSY. Healthy snacking should not be something you compromise for your busy lifestyle. Below is a list of snacks with little to no prep and BAM. Clean snacking is yours. You can also spend half hour on the weekend or your day off to prep snacks for the week, setting a truly no excuse plan in place! 

1. Piece of Fruit (Apple, Banana, Peach, Pear... you name it, just don't over do the fruit because that can be too high in sugar intake for the day)

2. Hard Boiled Eggs  (These will need to be prepped)

3. Yogurt (none of the sugary stuff please!)

4. 1-2oz of nuts

5. Rice Cake with/ Nut butter or Avocado

6. Bell Peppers -  Is it weird I eat a whole bell pepper at a time? You can slice them and eat with hummus if you want!

7. Carrots

8. Kale Chips - I like the Trader Joe's brand but follow serving size to not over do it on sodium : ) 

9. Popcorn - Make a big batch and put into single serving bags for the week! 

10. Cherry Tomatoes! I like to eat the small ones just by themselves!

Bonus snack- lettuce wraps. Wrap lettuce, slice of turkey/ham/cheese and voila. You can get extra crafty if you put some pesto or hummus.

Add your favorite on the go snacks below! 

 

-Whitney 

 

 

 


Love With Food and a Giveaway!!

Hey friends,

I have a TREAT for you. My pal KC from GFree Foodie sent me a Love With Food box to review and one to GIVEAWAY! The giveaway box will be different from the one I received as they change every month, but I can promise you, it will be full of yummy artisanal snacks.

Love with Food is a wonderful company not just because they send you yummy snacks every month but they also donate a meal for every box that is sold! They donate to several food banks such as the Feed America Network and Share our Strength- No Kid Hungry. They have already donated 694,918 meals because of the awesome Love With Food Community. 

Watch the video below and enter below to win! <3 

Now the fun part, enter to win!

Comment below on this post (of what I said in the video) and I will pick a winner July 18th at Noon PST. Only US residents are eligible to win. 

Whitney 

*Love With Food did send me a box for review and are sponsoring the box I am giving away but all the views are my own : )

 

Source: https://youtu.be/AEEJ1MzeDAk

How do you define confidence?

Hey friends! 

Wanted to share my thoughts in video format! Share your helpful tips on confidence below. Is that red lipstick, your "power tie" or maybe just s big smile. What gives you the confidence you need?

Organic Effect - What are we really eating?

I saw this video circulating around social media the last few days and had to re-share here. I am a big fan of eating organic as much as possible, especially the "dirty dozen". I can totally relate to all organic not being in my budget, so that may mean I go without that fruit or vegetable that week. It only takes two weeks for your body to start recognizing the change! 

This solidified my reasons and how even though we can wash our fruits and vegetables we are consuming large amounts of pesticides in our day to day routine. How vigilant are you when it comes to buying organic? After watching this video will you be more inclined to leave the conventional in the produce sections?

Whitney 

 

 

-This study was done by the Swedish Environmental Research Institute. You can read the report and more information on their website https://www.coop.se/organiceffect 

Source: https://www.coop.se/organiceffect

Brownies for the non-baker

When it comes to baking, I don't do so well from scratch. Thats why I love easy to follow recipes and brands that make it super easy for me. I always look for the NonGMO Project Verified or USDA Organic logo when shopping in packaged foods. 

I had a hankering for something sweet today and made some brownies using Namaste Foods Brownie Mix. Not only is the Dark Chocolate Brownie Mix delicious it is also organic, gluten free and free of the top eight allergens.  I don't have any serious food allergies so I added some nuts to the top! I had some leftover hazelnut meal from making Hazelnut milk and hate seeing food go to waste. 


Simply follow the instructions on the box and voila! Organic gluten free brownies to the girl who wants some sweets <3 

Whitney 

Pinterest and Turkey Soup

Now this isn't my typical post but sometimes you have to nourish a different side of yourself...

This past weekend was a rainy one in San Diego and it was so wonderful. I got more done than I have in the past month! Took a yoga class I have been trying to get to for awhile, (those Sunday early AM classes are not easy!) re-decorated my bedroom and felt like a pinterest master after completing the three projects I have been itching for lately. 

It felt so good to create something with my hands, to step back and admire my own work (that wasn't a delicious meal). Here is a picture of my wreath that I am so proud of! 

 

What are the moments in your life, weekend, day that you are proud of? 

Share them with me. I would love to hear them <3

 

Whitney 

 

- Of course I made some turkey stew while working! I think its a rule somewhere that soup has to be made on rainy days. 

I had leftover broth and turkey meat in my freezer. Added them to a pot with fresh carrots, onions, garlic and frozen broccoli (made a good substitute for celery which I did not have) Brought to a boil and let simmer for about an hour and a half. In the mean time made some wild rice and added to my bowl. Whenever I add the rice to the soup and refrigerate the rice absorbs all the moisture so I save them in separate containers. Enjoy : ) 



Turkey Meatballs for everyone!

Hey there! 

With being constantly on the go lately, I need to make sure I am making the most out of my time in the kitchen. Cooking dinner may be my favorite, but sometimes cooking 5-6 dinners a week is overwhelming! With efforts to make more than one dinner at a time (last post) I am also starting to make in bulk. Me and my guy have a pretty good system of rotating nights or cooking together, but some nights we just want to eat with out a lot of thought behind the meal... or dishes. 

Anywho.. I made turkey meatballs one night enough to last for a few meals! Just pop them in the freezer and voila! 

Turkey Meatballs with Homemade Tomato Sauce and Zucchini "pasta"

Turkey Meatballs with Homemade Tomato Sauce and Zucchini "pasta"

Turkey Meatballs

  • 1.25lbs of (organic) ground turkey 
  • 1 /2 yellow onion finely chopped
  • 2-3 cloves of garlic - minced(I tend to use more than less)
  • 3 tbsp of fresh basil
  • 1 large egg lightly beaten 
  • 1 tsp of sea salt
  • 1 tsp of fresh ground pepper
  • 1/2 finely chopped green pepper
  • 1/2 finely chopped red pepper
  • 1/2 cup of oats ( I usually blend them first) *to make this GF make sure you are using GFCO certified oats to not risk cross contamination

Set oven to 350°F. Line a large baking sheet with parchment paper. Combine all ingredients in a bowl until well mixed. Portion (I used an ice cream scoop) onto the tray. Bake for 15-20 minutes. Makes 12-15 meatballs (depending on size)

If you want to freeze them for later use. Allow them to cool and stick the whole tray in the freezer. After they are frozen, remove the meatballs from their trays and transfer to a plastic freezer bag or tupperware! Freezing them while separated avoids them freezing together in one gigantic meatball! (unless thats what you are going for then.. rock on! )

 

-Whitney 

 

 

 

 

Slow Cookin' Sunday

Hey all!

I can't believe the end of the weekend is already here.  It was a busy two days for me with Yoga teacher training and all of my other favorite weekend activities! I knew I wanted an easy cook dinner that I can get more than one meal out of, so of course I turned to my trustworthy friend, the crockpot! Found a few recipes but as always kind of tweaked them to make it my own. See below for the recipe. Do you have a favorite crockpot recipe? 

 

 

Slow Cook Sesame Chicken 

  • 4 to 6 chicken thighs, bone-in (skinless preferred but optional)
  • 1/2 onion chopped
  • 2 to 3 minced cloves of garlic
  • 1/3 cup soy sauce (if you are making this gluten free make sure you are using a gluten free brand like San J)
  • 1/2 cup of tomato paste or puree 
  • 2 tsp of Sesame oil 
  • Sesame Seeds (this is just for topping)
  • 2 tbsp of cornstarch (also check if GF)
  • 1/4 cup cold water
  • 1/4 cup honey 

Place chicken thighs in slow cooker. 

Combine onion, garlic, soy sauce, honey, tomato puree, sesame oil in bowl and pour over chicken. Cook on low for 4-6 hours or high for 2-3 hours. Remove the chicken to remove bones. Add cornstarch to cold water and add to sauce. Stir until starts to thicken. Place the shredded chicken back into crockpot. 

I served this with rice and broccoli but you could use another grain or vegetable! 

Enjoy! 

Whitney 

 

 

New Year Intentions

Hey friends! 

With every new year we make resolutions, trying to change aspects of ourselves or our lives. Those resolutions are usually forgotten about by mid February and maybe thought about on the next years eve, contemplating what went wrong. I am totally guilty of this, you are not alone! 

This year I am setting an intention to try a little harder. It may be for that week, day, hour or just the moment I am in. I started this tonight in my yoga practice. I am fearful of a new arm balance but gave it a try. Did I nail it the first time? Nope I was just shy of face planting  but I TRIED a second time (and a third and a fourth...) so who is ready to try a little harder with me ?

Whitney 

 - and just because this made me laugh and hopeful you will get a chuckle too!