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Month: February 2016

Refreshing Greens Smoothie

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This green smoothie is my current obsession.  It takes 3 minutes to make, is packed with greens and tastes amazing!  This Genuine Health vegan protein is my current favourite due to the quality of the ingredients and gentleness on the belly.  I’m always a little hesitant on investing in proteins, but these one serving options give you the opportunity to try their flavours without the huge commitment of a large container! Love it!!!

Cheers~~*

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Ingredients:

All my delicious ingredients were purchased at Nature’s Fare Kelowna

  • 1 cup almond milk
  • 3 kale leafs
  • 1 handful of spinach
  • 1 frozen banana
  • 1/2 cup mango
  • 1 package Genuine Health fermented superfood
  • 1 package Genunine Health vegan vanilla protein
  • Directions:

Blend all ingredients, top with chia seeds and enjoy!

Butt Burning Band Workout

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Ready to get your bum burning just in time for the weekend?! This past week I kept my cardio on the lower scale and really focused on working the small muscle groups. Do not underestimate this workout! Small muscle group training is one of the most intense workouts for the mind and body. You will need to really focus on keeping your breath steady and your upper body relaxed during these movements because they are intense. These bands will easily fit into your purse, gym bag, and could probably go right into your jeans pocket. Remember, it’s not always about performing big, powerful movements when you are working out. Band workouts require slow, tight movements that force you to engage your core thus strengthening many areas of your body all at once. This is going to burn, and it’s going to work!

For this workout, set your timer for 1 minute for each exercise. It’s going to be tough, so deep breaths and relax the muscles you are not working. Here is an itemized list of all the exercised that make up this workout.
  1. 90 degree leg lift
  2. Leg extension
  3. 90 degree knee pulse
  4. Donkey kick back on all fours
  5. Straight leg lift on all fours
  6. Knee raise on all fours
  7. Side leg extensions
  8. 90 Degree knee lift ( feet elevated)
  9. Leg extension (feet elevated)
  10. Side leg raise
  11. Wine barrel Circles (both directions)
  12. Double leg lift

Alchemy Juice Cleanse

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Troy and I don’t normally set physical or nutritional goals together. When you have three kidlets, you are always running one way and your partner the other. It’s just how it is at this stage. We know it won’t stay this way so we aren’t going to sit around and complain that we can’t sweat it out daily together, but I know we both miss each other when it’s training time. This past year has been a bit of a whirlwind for both of us, so we’ve been working really hard to get our whole family eating mindfully. This is definitely more of a struggle for Troy than me because nutrition and health are my passion! He is 6’5″, slim and a natural athlete, so keeping weight off has never been a struggle. But lately he has voiced his frustration about certain negative food habits that were forming in his life along with a lack of exercise. I had decided to do a juice cleanse after my smoothie/juice cleanse a couple of weeks back to dig a bit deeper into my body and pump up the nutrition. Cleansing is not one of my favourite past times. I really need to be in the right head space to take a task like this on. I eat healthy and workout…So I don’t need to cleanse right?!

Wrong! If you have done a cleanse before, you will know what I’m talking about when I say “Cleansing is so much deeper than the food you are not consuming.” I can honestly say in the past that cleansing has been a lot about physically what is going on with my body, losing weight or feeling like it was the thing to do. This time I went into it with a totally different approach. I actually didn’t want to do the cleanse.Troy’s eagerness to get his body to kick some cravings inspired me to buy the cleanse as a Valentines day present to him. I know, aren’t I romantic?? 😉 I wanted him to know I was behind him and I would support him in this cleanse. Troy’s experience was totally different than mine (which he will be sharing tomorrow) so I’ll let him tell his story. But first my side.

I chose the Alchemy 3 day cleanse because it’s gentle and the perfect introduction to cleansing. I had done this cleanse before and totally loved it, so I was interested to see how I would do this time with very little desire to give up food haha. My main goal with this cleanse was to allow space for change. When you remove the task of prepping food or thinking about what you’re going to eat, you definitely open up opportunities for your mind to breath and the body to restore.  Over the last 3 days it has been crazy and humbling the amount of time, waste and consumption that happens with food. Our kids complain that snacks aren’t good enough (I would have been very happy with their delicious pancakes and syrup) we push food away that doesn’t have enough flavour and we consistently toss garbage bags of food away that we somehow forgot to eat. These last 3 days have challenged me not only on a physical side but also an emotional side. It forced me to look at myself and what bad habits I have allowed to happen in my daily doings. Sometimes in order to see something clearly you need to remove comfort.  I waste food, I don’t appreciate how blessed I am, I take plentiful nutrition for granted and I set a poor example to my children when it comes to waste not want not. Until this cleanse, it really wasn’t that apparent to me. I knew I could do better but never really took the time to look at what we were throwing away and our hearts behind it. So we decided this fam jam needed some changes!

During this cleanse I also took lots of personal time to read and spend time alone. My current favourite book is called “7” by Jen Hatmaker. I picked up this book at the perfect time! It’s all about living without excess and self-examination. If you haven’t read it you need to! The first portion of her book is on food and a personal fast she takes on for 40 days. Now I’m not going to go as crazy as her (I am breastfeeding, thank you Jesus for that excuse!) but both Troy and I decided to use her concept to make some important changes in our weekly meal planning. The idea is still in the making, but it goes something like this…..10  food items, 40 days, no exceptions. During the next month we want to learn to live simpler, waste less and appreciate more. I’ll fill you guys in after we have our family meeting on Sunday, but I’m super excited and eager to take this on. I don’t think I would have taken this step towards realigning our habits if I had not done the cleanse. My mind and my body feels amazing and I feel for the first time in a long time I have the energy and space to think!!  If you are in a bit of a funk or just feel you need some breathing room for the body to do some exploring, I encourage you to cleanse it out! And to make things a bit more enticing, Alchemy Juice is offering you $20 off when you order a 3 day cleanse! All you have to do is send my friend Jami from Alchemy a message on Facebook with code: Dailyroutinefitness and you will receive your code. This offer ends Sunday, February 21. If you have any questions before ordering please feel free to message Jami or I .

Have you cleansed before? If so, has anything changed physically or emotionally for you?

Heart Healthy Smoothie

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This weekend has been filled with lots of love and sweet treats. As the weekend ends and a new week begins, I try to keep my dessert options delicious AND healthy.   The below ingredients are loaded with nutrition, will satisfy your sweet tooth and keep your heart healthy.

Why I love oats:  Oats are a delicious way of adding omega 3 fatty acids, potassium and folate into your daily menu. This superfood can be added into your smoothies, oatmeal or baked goods. It’s also full of finer which can lower bad cholesterol and help to keep your arteries clear, which is something we need to stay healthy.

Fat for the ones I love: Fat is one of the best ways to balance your hormones, reduce the risk of heart disease and deliver happy feelings to your brain! Almonds are a delicious and easy way to add flavour and more nutrition into your family’s meals. If you don’t have almonds available, switch it up for avocados or coconut oil.

Is maple syrup worth the calories? Maple syrup contains a high level of zinc which is an antioxidant and has been proven to decrease the progress of atherosclerosis. Raw honey is also another great alternative that tastes delicious!

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Hearty Healthy Smoothie

Ingredients:
1 cup fresh or frozen strawberries
1/2 medium banana
1/4 cup full fat coconut cream
1/4 cup raw almonds
1/2 cup rolled oats

I added a bit of almond milk for moisture as I blended as well.
1 teaspoon maple syrup (only 17 calories) I used all natural and organic ingredients from Natures Fare Market.
How to prepare your smoothie: Add all the ingredients to your blender slowly and gradually increase the speed to high. Leave for about 30 seconds for a good blend.

Top with coconut whip cream and extra strawberries:) Optional but delicious!!!!

Enjoy~~*

 

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Re-balanced

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 Photo By: Rebecca Siewert

I have officially completed my re-balance cleanse and I couldn’t be more happy with the results. As stated previously this was a re-balance cleanse. My whole goal was to get my mind and body back on track and fill some holes that I feel where starting to appear in my nutrition. When I say my nutrition, I actually mean my whole family’s nutrition. I’ve been struggling to get enough vegetables and fats in these little boy’s bodies for a while now and I really felt it wasn’t going to change until I made some changes in my own life.

I realized early on in the cleanse that juicing was no joke and this process was going to cost me more than I had expected if I wasn’t careful with the amount and types of veggies I was juicing. I decided to juice first thing in the morning (This was a large juice) eat a soup or salad for lunch, shake for afternoon snack and soup or salad for dinner. I knew all along I was going to keep food in this cleanse because I’m breastfeeding and working out. I got the boys involved in the juicing and smoothie process immediately. They picked what they wanted to juice, blend and eat that day based on what was available for the menu I had created. This worked way better than I ever had thought it would. The boys loved the juice and smoothies, plus I think they felt a sense of ownership and empowerment from being given the freedom to design certain meals throughout their day instead of items showing up on their plate and being told to eat them.

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Day #1

This was the hardest for me because I felt like I hadn’t prepped enough. I didn’t have enough produce to juice, I hadn’t thought it through clearly enough and I had to go to Natures Fare to buy my juice that day instead of making my own. I was determined by day 2 to get it together, and I did.

Day #2

I researched what was on sale or priced well for the season at Natures Fare and looked up recipes in Crazy Sexy Juice to create my own place for the next 2 days. I was completely in love with my juicing creations and how my belly was feeling by the end of day 2.

Day #3

It’s so funny that we don’t realize how much attachment we have to foods until we tell ourselves no. By day 3 I started to just see emotional stuff start to show up for me. And this was an easy and gentle cleanse! I highly recommend if you’re breastfeeding or taking care of a new baby, that you chose gentle cleanses for your body. Cleansing is not just about the physical effects of food on our body but also the emotional. You realize very quickly after 3 days of no sugars, excessive carbs or glasses of wine that your body has some pretty negative attachments to the things you are allowing into your day to day life. These items clog our brain space, lower our productivity and create highs and lows in our hormones. Restrict these addictions and you have a body that is going to hate on you. I often get asked how I resist cravings. Giving your body the nutrition you’re lacking is one of the best ways to beat cravings but sometimes it’s a battle you are going to have to face with sheer willpower and grit. I say grit because there will be times when you actually have to grit your teeth from eating whatever food that is haunting you.

For me it wasn’t really the temptation of food, but more so the realization that I had allowed myself to get to a place where I was expecting great things out of myself and giving myself very little fuel to get to the finish line. My greatest area of improvement was getting the necessary amount of vegetables in my body. I feel like this cleanse helped me accomplish exactly what my initial goal was. I re-balanced the way we were eating on a daily basis, re-balanced our produce consumption, re-balanced our thought patterns around food and our daily habits. Our habits had become more of a grab whatever’s in the fridge and keep going, where as now we are listening to our bodies once again. I was actually pretty emotional by the end of the cleanse which seems kind of funny to even write about because it’s almost hard to explain. Because the plan was so simple on what we where going to eat and drink that day, it gave my mind more space to focus on other things like how I was feeling. It also gave me time to just be alone with my thoughts. Now you might be thinking that this was only 3 days! And you’re right! What if I did 7 days?!? Holy cow people!! Lets just say it was a good idea to start small.

I also made my own cleanse based on what my goals where. I purchased the book Crazy Sexy Juice because I love her recipes and she had a cleanse guide in it that I took ideas from. I highly recommend you take the plunge and give your digestive system a break for 3 days. See what shows up in your body. Is it your gut talking to you? Does your mind needs a break from processed items? Or you need a jump-start for reaching your nutrition goals? Whatever it may be, I think you will find a lot of benefit in slowly letting go and releasing things that are weighing your body down.

Below is the wrap-up of day 3’s menu.

Enjoy and feel free to send any questions you may have!

Rachel~*

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These servings are for 2 people because the boys and I shared our meals. I also ate a lot of fat in my shakes to support my breast milk production and to help keep my female hormones balanced. Day #2’s snack shake a great hormone support. I would recommend adding macs as well, I was just out that day so I skipped it. I stuck with basic greens, nothing too crazy, in order to slowly introduce my gut back into having loads of salad put in it everyday. My stomach felt amazing over these 3 days!

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For this cleanse I chose all organic and fresh ingredients from Natures Fare Kelowna. Their staff was also amazing at helping me find options for making more cost efficient juice and recommending some of their favourite blends.  Thank you Natures Fare! We love you guys!

Day #3

Upon rising:

  • 10 oz of water and 1 drop of lemon essential oil
  • Simple greens and carrot juice:
  • 3 medium carrots
  • 1 cucumber
  • 1 large stalk celery
  • ½ head romaine
  • 1 apple
  • ¼ lemon
  • wash and juice

Snack:

  • 3 kamut cakes
  • 1 tbsp almond butter

Lunch:

  • Vegetarian Thai soup

Snack:

Salted almond shake:

  • 1 large banana
  • 2 tbsp almond butter
  • 1 ½ cups almond milk
  • 1/8 tsp sea salt
  • 1 to 2 pitted Medjool dates
  • 1 drop vanilla extract.

Dinner:

  • Left over soup

Snack:

  • Simple greens
  • 3 kale leafs
  • 2 stalk celery
  • 2 carrots
  • 1/4 lemon
  • Wash and juice

Cleanse Day #2/I Love Juicing

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Today was a big day of training and Momming it hardcore! I’m heading to bed with exhausted legs and a stomach that is in love with juicing. Tomorrow I’m going to update the blog on why I chose these certain juices and smoothies today, but until then enjoy today’s menu and have sweet dreams.

Rachel~~*

Upon rising:

  • 10 oz of water with 1 drop of lemon essential oils
  • 4 kamut cakes (they are like rice cakes) with 1 tsp of raw almond butter

Breakfast:

  • I shared this with the kids and they loved it!
  • 3 carrots
  • 1 celery
  • 1 head of kale
  • 1/4 of a lemon
  • 1 apple

Washed and juiced. So delicious!!!!

Lunch:

  • Squash soup with quinoa

Snack:

Happy hormones smoothie:

  • Also shared this one with the kids.
  • 1 banana
  • 1 head of romain
  • 1/2 a avocado
  • 1 cup of almond milk
  • 1 cup of blueberries
  • 1 tsp flax seed
  • 2 tbsp chia seed

Blend and enjoy

Dinner:

  • Left over soup

Snack:

  • I needed some extra fat tonight due to the 3 classes I taught, so I made some homemade peanut butter balls. I will link to these tomorrow.

 

 

Re-thinking This Cleanse Thing

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Honestly…I’m a horrible cleanser! I have amazing intentions, then realize I have just eaten the leftovers from my kids snacks while thinking about how awesome I’m doing on my cleanse! I shopped last-minute for my items, so instead of waking up to fresh green juice this morning, I had to run to Natures Fare and buy the items to get my through the first day. I also had a reality check while purchasing my items: This is officially the worst time of year to cleanse! Fruits and vegetables are very expensive and if I’m not careful I’m going to go in debt over this. So I decided a few things today…

  1. I’m planting a garden
  2. I’m growing my own almonds
  3. I’m going to build a greenhouse where I just grow cauliflower
  4. I need to re-think my cleanse

The first 3 items are future goals that I’m going to have to shelf until our seasons change, but number 4 was put into action today.  Due to the cost of produce being so high I decided to make this more smoothie than juice cleanse. When we blend our fruits and vegetables we use far less than when we juice. Yes the benefits are different when you compare blending to juicing but both are beneficial in their own ways, plus with blending you get tons of amazing fiber due to all the pulp you are digesting .  I also plan to do a full-blown juice cleanse in the summer once everything is in season and fresh.  I may also change this cleanse from a 3 day to a 5 day for myself. I love that it’s more of a re-balance. It puts less pressure on me I feel and I stay energized while teaching and breast feeding.  Each day I’m going to share with you the delicious smoothies I’m making and my meal ideas to go with.  I would love if you would tag me in your Instagram photos and share your tips or recipe ideas with me. How do you make juicing feasible for you and your family and what are some of your favourite juice companies to grab juice from when you’re on the run?

Here’s my first day on my re-balance cleanse.

Wake up

1 8 oz glass of water with 1 drop of Doterra lemon essential oils

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Breakfast:

My morning green smoothie/ this smoothie carries me into lunch. It’s super filling

1 cucumber

1 stalk celery

1 head of romaine

1 huge handful of spinach

1 clump of parsley

1 apple

the juice from 1 lemon

6 oz of purified water

 

Lunch:

Lemonade Smoothie

1 cucumber

1 celery stalk

1 cup blueberries

1/4 lemon peeled

fresh mint to taste

 

3/4 cup homemade bean and quinoa salad:

3 cups cooked quinoa

1 red pepper

1 shredded carrot

1/4 purple onion

1 can white kidney beans

Mix together and top with fresh cilantro or parsley.

Serve with an oil and apple cider vinegar dressing

 

Afternoon snack:

12 raw almonds

unlimited fresh veggies

 

Dinner:

Vitalize juice from Natures Fare (1 head of romain, 1 head of kale, a bunch of spinach, apple and lemon)

Vegetable soup made in bone broth

 

Bedtime snack:

Left over quinoa salad:)

 

Bring on day 2!