I ate worms for breakfast!!

Alright, so after this morning I have to say I don't think I have ever had such a Monday morning welcome me to the week. I was thrilled to wake up and start a new day. I felt positive and confident that today would be a great day. I made myself a cup of herbal tea, managed to get a hungry four year old her breakfast, and gave my little one some Cheerios to keep her quiet while I indulged in my bowl of fresh picked blackberries! As I sat next to my husband, who also was snacking on his fresh blackberries and reading the news on his IPad, while having his cup of liquid power, the morning was good! Until, I was about to the end of my bowl and saw it, or should i say "them!". WORMS! Little white worms, were in fact ,in our berries. I have a local farm that I go to every week and get our fresh organic produce. I love that we have this opportunity, however, keep in mind if you are buying organic know that you may have to be prepared for these types of situations sometimes.
I did my research and found that if you wash berries in a solution of warm water and salt, it usually brings them to the surface.
On that note, I think I will stick to my fresh tomato from the farm next week and maybe leave the blackberries sitting there looking pretty on their shelf. Not the way anyone wants to start a week off, but I guess I was able to get some extra protein today. (yuck....)

Pumpkin Spice and Cinnamon Protein Bread

I am always looking for ways to include more protein in my recipes. I have tweaked all of these recipes and you can as well. I did not come up with the original ideas, Jamie Eason actually has some great ideas on her website. However, I have changed them according to what I had on hand and  these are great additions for snacking, breakfast, or on the go mini meals. Keep in mind you can add or take away certain ingredients for your preference (nuts, raisins,seeds etc.)  Check them out and enjoy!!!

Pumpkin Spice Protein Bread

1/2 cup Stevia or Truvia
 1/2 cup organic applesauce or plain yogurt
2 tsp cinnamon
1/2 tsp pumpkin pie spice (optional)
1/2 tsp ground clove
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp vanilla
4 egg whites
1 (15 oz) can of pumpkin
2 1/2 scoops vanilla protein
2 cups wheat flour (can use oat flour too, comes out better with oat)
1/4 cup raw oatmeal
1 cup skim milk
1/2 cup walnuts (optional)
1/4 cup raisins(optional)
Spray 13x9 baking dish and preheat oven to 350F. 
Combine all ingredients and add the protein,milk, raisins, and walnuts last. Mix together and pour into pan. Bake for 25-30 minutes.

Cut into 30 bars. 3.5 grams protein per bar. 6 grams of carb.

Cinnamon Protein Bread
1/3 cup Stevia or Truvia
2 tsp cinnamon
COMBINE ABOVE TWO AND SET ASIDE in a small bowl

1 1/2 cups wheat flour (can use oat flour too if you have it)
2 scoops vanilla protein
1 tsp baking powder
1/2 tsp salt
1/2 cup Stevia
2 egg whites
1 cup skim organic milk
1/3 cup plain greek yogurt
2 tsp vanilla

 Preheat oven to 350F. Spray an 8 x8 inch pan with non stick spray.
Combine the ingredients together with a spoon. Once mixed together, add half of the batter to the dish and sprinkle half of the stevia and cinnamon mixture on top, then add the rest of the batter, and sprinkle the remaining mixture over the top. Bake.20-25 minutes.  Cut into 16 squares.
This recipe is a heavier bread, please note.
6 grams protein per bar, 10 grams carbs.

* These recipes use protein that is vegan based, you can use whey but it is harder to digest. If you are interested in alternative protein instead of the whey, please see below: 

Order protein here!

The Truth About Constipation

I know this is a subject not everyone likes to talk about. It may seem like a disgusting subject but the fact is we all do it, and if you aren't having a normal bowel movement something could be very wrong and you might need to visit the doctor to let him know what is going on. Many people go several years having digestive problems and make their situation worse by not bringing it to the attention of their doctor.

The color of your bowel movement should be medium to dark brown. Bile made by your liver and gallbladder has a yellowish color and changes to the brown color by bacteria passed through the gut. If the stool is too light or grey colored this means that you are not producing enough bile, and this could be a problem for you later in life. If your stool is yellowish color that means that it is passing through your digestive system too fast and isn't getting enough time for the bile to turn brown. Your stool's diameter should be 1-2". If your stool is too narrow that means that you could have inflammation of the bowels and that should be addressed as soon as possible.

Your stool should be firm, but it should NOT be too hard or too loose. If there is undigested food in your stool, that could be a sign that you have low stomach acid levels, or a lack of digestive enzymes. Everyone should be passing a bowel movement every single day. If you are not going every day this is a sign you are constipated. Some healthy people go 2-3 times a day. This is a sign you have a very healthy digestive system.

Constipation can cause blood in your stool. This is a result of tearing. If you just have a little bit on your towel from wiping you probably have nothing to worry about, however, if you have dark blood in your bowel movement and you can see it this could be a sign of a serious problem and you should probably let your doctor know right away.

If you have mucous in your stool that is a sign that there is inflammation in your bowels. If it happens regularly you should probably let your doctor know. Just a couple of times should mean that you probably had some type of food allergy. Watch this closely if it has happened to you especially if it keeps happening. This is a sign of a serious problem.

The Only Real Way To Lose Weight

When people think of losing weight they often think of restrictive diets and magic "guaranteed" weight loss supplements or drugs. This is actually an unhealthy way to lose weight and often just shows results in the short term, and can seriously affect your health in a bad way. Even some of the weight loss strategies that just involve depriving your body of necessary vitamins and nutrients is enough to get you sick. Many people have lost weight by consuming only liquids or the liquid diets, and this is very dangerous. It is important to always remember the goal is to lose weight, but it should also be done as healthy as possible.

What everyone should be thinking of is long term significant lifestyle changes that can not only better your mood, increase your energy, keep you young, and help you lose weight. This can include regular walks around the block or at your favorite park. When I say that though I don't mean go walk around until your legs hurt and you feel miserable the next day. Instead enjoy your walk. Walk until you at least break a sweat. Most of all though make sure you enjoy your walk. This will ensure that you will eventually look forward to your afternoon or morning walk. Eventually you might end up walking at both times. The key is creating the habit. If you can do it every day for a month you will find that it becomes routine. This is an example of a small change you can make that can not only help you lose weight, but have dramatic impact on your overall health, in a good way.

Mostly anything that you do that is healthy for you can help you lose weight. Eating vegetables, drastically cutting back on sugar, and curbing your appetite of sweets to fruits. It is most important though instead of depriving yourself of food, try to make healthy choices. Don't eat something that you don't want, but try to change your mindset. Don't worry you can start to convert slowly at first, but remember when you cheat yourself you are just dooming yourself to fail. Throughout your journey of thinking healthy and making wiser choices do not weigh yourself. All you are doing is discouraging yourself, and it won't be helping you. Get your satisfaction when people begin to notice your healthy weight loss through your changing your habits and making healthier choices (even if they are small at first).

Make sure on top of all of the healthy choices to make remember, the only real way to lose weight and burn calories is through regular exercise. Find that routine you love, and don't try to kill yourself with it, enjoy it so you do it everyday. Don't make excuses for yourself, the only one that gets hurt by this is you. When you make excuses those will be the reasons you are not losing weight.

Fruit Salsa

1 lb fresh strawberries
2 peaches
1 cup chopped pineapple
2 cups blueberries
1 1/2 TBSP Lime juice
1/2 cup agave nectar
1-3 TBSP Chili powder ( to taste)
1 tsp chopped cilantro
1/2 tsp chopped mint

Dice the fruit and combine. In a smaller bowl mix the agave, lime juice, chili powder,cilantro and mint. Pour over the fruit and toss together.

Chocolate Mint Protein Smoothie

Protein shakes sometimes get a negative reaction. However, the protein I use and also with my clients is an excellent source of all natural vegan protein. It is not whey based so your body does not have to process any harsh diary bi-products. My husband and I are always trying to come up with delicious new ways to make a protein shake. Last night I think he created one of the most delicious versions yet! Here is the quick and easy way to make your healthy smoothie. Thank you Matt! ;)

2 scoops Chocolate Protein Powder
5-6 almonds
Water or Almond Milk (whatever you prefer)
Crushed Ice
2-4 drops of Peppermint Extract ( to taste)
Fresh Mint ( for garnish, not necessary) 
Blend in Vita Mix or blender

If you are interested in ordering the Protein Powder, let me know or visit the website and order online. HERE!

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Dealing with manipulative people

Manipulative people can surface in many relationships. It is important not to confuse manipulation with "influence" . Someone that is influential creates balance and health and spurs you on to be a better person and reach your goals. Manipulation however is a tactic used to control others through lies, remarks, stories, actions,financial means, etc. It can rear its ugly head in many ways. What do you do and how do you handle this, especially if you have someone close to you has been manipulating people all their life. For some it is a way of life. It is not the correct way of life though. People like this are fearful, and in most cases can be very dramatic with their every day life. Most of the time their ultimate desire is self based and they will not have close personal relationships with others. Ultimately their manipulation backfires. But nonetheless, they can be difficult to deal with and you need to be able to recognize manipulation and stand up to it.
In some cases the manipulative person can and will target who they "can" and can't manipulate. Keep in mind....from an earlier post,.....There is no show without an audience! Same for manipulators....they can not manipulate others, if they are not allowed. If someone feels they can manipulate you, they will keep calling, keep coming back, and continuously showing up in your life for something unhealthy.
Keep a balance in your relationships. Keep manipulators at a distance. It takes two to tango...and it always involves two when their are unhealthy patterns. Have nothing to do with it! So, I know the question is there, what do you do when this person is someone in your family? A spouse, parent, or child. Obviously those relationships you can not walk completely away from. BUT, you need to be very specific, clarify what you will and will not allow and enforce that you have boundaries. This will not be easy, you will have differing opinions, but you need to keep unhealthy people in your life at a distance and make them understand how far they can go.
Maintain your character. Manipulative people lie. Keep this tactic in mind. Remember, manipulative people are driven by fear and insecurity and will do whatever it takes to make themselves feel better. Be true to who you are,  who have you always been, manipulators have a pattern and I guarantee you are not the only one in their lives who sees it.
Set limits with people who try to manipulate you and clarify what it is that the relationship will be. Some people you just can not be close to in all of the ways you want to be because of unhealthy patterns or destructive habits.

 photo:http://www.activatemg.co.nz/middle-management-development/