Rainbow bowl for a sunshiney day

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Eat the rainbow!

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How to Kick-Off Your Health Goals For 2014

When saying goodbye to an old year and jumping into a new one, many of us will set new year’s resolutions. And it isn’t any surprise that the majority of us want to lose weight, start exercising or eating clean. Getting active and cleaning up your diet can have a tremendously positive effect on your health. Here are a few tips to help you stick with your New Year’s Resolutions.

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1) Set “SuPeR Smart” GoalsSSelf Controllable (Your goal must be something that you can control), P – Public (Reinforce your goal by telling another person, or possibly posting it somewhere for others to see), R – Reward (Allow yourself a reward for when you reach your goal), SSpecific (Make sure your goal is clear-cut and not too general), MMeasurable (For example, losing a specific number of pounds or setting a specific number of push-ups you would like to do), AAdjustable (It’s okay to change your goal to accommodate your lifestyle), RRealistic (The goal needs to be achievable), TTime Based (Set a timeline for your goal, or a date for when you would like to achieve your goal)

2) Find an online community or app to keep you motivated during your progress. Bodybuilding.com is a great website with lots of articles on nutrition and exercise. MindBodyGreen shares articles on holistic wellness, including nutrition, yoga and other health based topics.

3) Do your research with any nutrition or fitness plan. What works for others may not work for you. There are so many opinions on the internet on which “diets” and exercises are best for your health. Become aware of what works for your body and don’t compare yourself to others.

4) Keep your stress at bay. Have fun with your workouts, don’t stress over what you eat. Remember, one healthy meal won’t make you healthy, one unhealthy meal does not make you unhealthy. Get your recommended amount of sleep at night. Remember to breath. Try taking up yoga or meditation. Reducing your stress levels will not only make you feel good but look good as well.

5) Do not give in to the negative images that take up your social networking sites. As if the media did not do  a good enough job portraying it’s idea of “beautiful”, but now “fitspiration” is all over social media. Keep your health goals about your health rather than your appearance. Focus on how healthy choices makes you feel great rather than how it makes you look.

Cinnamon Spice Protein Waffles

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I finally got a waffle iron to provide a little change up from my regular protein pancakes. Although is has been “interesting” to say the least, I have finally come up with the perfect batter technique. This cinnamon spice batter is perfect for chilly fall mornings or even lunch, snack & dinner.
I blended all my dry ingredients together: 1/2 cup of oats with 1 tsp of ground cinnamon and 1/2 tsp of All Spice, 1 tbsp of coconut palm sugar and 1 tsp of Stevia powder and 1/2 a scoop of protein powder (I use plain, but if you chose to use a sweetened powder make sure to add lea stevia/sugar)
After the dry ingredients I added half of 1 egg (including the yolk) and a little pure vanilla extract. This morning I had to add water to my batter because I didn’t have any coconut milk left! But you can substitute whatever liquid you prefer. I added just enough water so my batter wasn’t too thin or thick.
These waffles turned out perfect, the cinnamon/spice flavour with the sweetness was so delicious.
Enjoy

Salad in a Jar

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I had about 15 minutes this morning eat breakfast and make lunch before I had to rush out the door for school. I figured it would be easy to toss a bunch of ingredients into a jar and call it a salad – so I did.

This is 1/2 cup of brown rice, along with some chopped spinach and all the fresh vegetables I could find in my fridge – tomatoes, green onion, green peppers, cucumbers and even some corn. This salad was not only extremely delicious but also very filling. Hopefully I didn’t get too many weird looks while trying to eat out of a mason jar.

Post-workout: Beat the heat

Our bodies are continuously losing water everyday through sweating and other bodily functions. It is even more important during the summer months to probably hydrate ourselves in order to restore the water we are losing naturally; especially if you are engaging in physical activities. The amount fluid needed to keep your body hydrated varies  from person to person. Try an infused water as a great alternative to plain water, vitamin waters or juices. Below I combined lemon, cucumber, strawberries and plums. After letting it sit for a few minutes it is ready to drink.
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Check out this article from MindBodyGreen to learn about the benefits of lemon water.