Quinoa nutrition facts have been coming out of the woodwork lately due to the amazing health benefits of that tiny little grain. If you have never heard of quinoa before, it is a small, gluten-free, low-fat grain that is cooked prior to eating. This power food is quickly gaining popularity, not only in the vegetarian world, but for anyone who is looking for a protein packed grain that is easy to prepare. Need more convincing? Check out my new content page on the Power of Quinoa .
Blend together in Vitamix and spread at the bottom of 16 inch pie pan. Set aside .
2 cups soaked cashews
3 tbsp raw cacao powder
2 tbsp raw honey or maple syrup
Blend ingredients in vitamin till completely smooth. Pour mixture over crust and top with Frozen Coconut Ice Cream.Place in freezer and allow to chill 6-8 hours.
Peanut Butter Cups:
1/4 cup + 2 tbsp coconut oil, melted
1/4 cup raw cacao powder
2 Tbsp raw honey or maple syrup
Melt together coconut oil, raw cacao powder and raw honey. Pour enough chocolate to cover the bottom of a small muffin tin pan. Set in freezer for 10 minutes. Remove and scoop a small amount of peanut butter in the middle of the chocolate. Pour enough chocolate over top to cover peanut butter. Place in freezer 20-30 minutes.
Once your cheesecake is set , remove the peanut cups from freezer and crumble over cheesecake to your desire. Drizzle with more peanut butter if you like and enjoy!
People often ask what type of changes they need to be make when starting a meal plan or new fitness journey. Often it’s the small changes we make that have the greatest effect on our wellness journeys. By making small changes, we avoid the risk of stressing the body out and allow ourselves to heal and balance from the inside out.
So where do you start?
Write out your goals and specifically tell yourself what it is you want to see changed—more energy, reduced cravings, weight loss, etc. Then, on a calendar, make a schedule of small areas you’re going to change every week. Focus on adding to your life on a weekly basis instead of depriving yourself of things.
How this works:
Your body is made to crave natural and delicious nutrition. When we poison our bodies with junk on a daily basis, the flesh is going to have a hard time giving these things up. When we add amazing nutrition back into our weekly meals, however, the body starts to crave healthier foods. I often get comments on my Instagram or through email from people who feel my cheat meals could be a bit more exciting or think I should start eating ice cream instead of my black bean brownies. The truth is, though, that my body is addicted to healthier foods. Do I crave junk ever? Sure, who doesn’t?! But the reality is that my mind and my body have now connected, and the desire to feel good after having a treat outweighs the desire to eat a bunch of junk that won’t benefit me.
What would be my #1 pick?
If I could suggest one food item to add to your weekly meal plan that would have (in my opinion) the greatest effect, I would suggest adding a green shake to your morning routine. When we add greens to the beginning of our day, we balance our pH levels and hormones, reduce cravings, and add natural energy to the body. When our pH levels and hormones are balanced, we are able to derive more nutrition from food and boost our immune systems for more efficient recovery.
Remember, Rome wasn’t built in a day, but every brick laid was done with intention and supported the ultimate goal.
I decided to write this post after receiving a large number of emails and comments regarding my abs. Let me start, first of all, by saying that I haven’t always had abs. I started my fitness journey seven years ago after being diagnosed with hypothyroidism. If you are familiar with this autoimmune disorder, you’re probably aware that it causes hormone imbalance and fat storage. Although I would not consider myself overweight at the time the disorder was diagnosed, I would say I was “juicy” or had a bit more to “love.” My decision to get healthy at the time was solely based on the desire to want to be “thin.” My idea of health and wellness has since taken a complete 180. I now embrace the curves God has given me, but I also love the muscle the develops around those curves. And this brings me to my abs.
Lies we believe:
You will often hear people say that in order to see your abs, your body fat needs to hover at a very unhealthy point and you need to live on vegetables and protein. This is probably one of the worst things you could ever believe. Everyone’s bodies are shaped differently and develop differently, and there is no reason to make yourself miserable or unhealthy in order to achieve something physical. Diet does play a huge role in the storage of fat and definition in our muscle tone; however, you will never see your abs unless they are developed properly.
How often do I train abs?
I specifically work my abs 1-2 times per week, but in reality I use them every day. Because I have such a huge awareness of my abdominal wall, I engage them in every lift, every bicep curl, and even every time I pick up my kids. You get the idea.
How did I develop the ab-body connection?
After having my second child, my abs split three-fingers width. A week and a half after giving birth, I made my way to a pelvic floor specialist. This, in my opinion, was the smartest decision I ever made. Without the knowledge I was given, I would have gone back to old-fashioned crunches and ab twists, pushing myself to an unhealthy point too soon in my healing. I focused on three movements until my abdominal wall and pelvic floor healed. If you take nothing else away from this post, please hold on to these words: “Train smart.” If you do not train smart, you will most likely have more problems down the road than you can count. Our abs control back pain, pelvic floor control (peeing when we sneeze, laugh or jump), hip flexibility, and countless other body movements.
If you’re looking for some great exercises to target your abdominal wall and strengthen that pelvic floor, check out this workout.
Workout Video: Abs Isolation
For more information on abdominal training, click here
For this abs workout, do 25 reps on each exercise, once through the entire circuit.
90 degree knee press (1 minute)
Lower abs leg extension
Reverse leg raise
30% extended leg drop with crunch
90 degree leg bend with pulsing crunch
Ball plank with leg drops
Ball roll in
Ball leg twist (ball between feet)
Heel press crunch
Reverse leg raise and lower (with ball)