Recipe: Smooooothie

Smoooooooooooothie!  You're crazy if you don't like a smoothie!  I have a smoothie at least 3-5 times a week.  Usually before or after a workout. Satisfying! There are only 2 places in town that I will buy a $10 dollar smoothie.....but it is a rare occasion when I pay that much.  So, I came up with a basic smoothie concept and you can do a little upgrading accordingly. 

Basic ingredients needed

 

 

 You really only need 3 basic ingredients to start your smoothie.  Unsweetened almond milk, frozen fruit, and pure protein powder.  *Money saving tips:  Buy your frozen fruit and almond milk from a Costco or something similar.  Also, we get our pure protein powder from a bulk bin at our grocery store --pure whey protein and nothing else added in. 

Next, just dump it all in.....blend away.  Oh, guess I forgot to mention measurements.  Eye ball it....ha!  No, seriously....eye ball it.  Usually about a cup of almond milk, cup of frozen fruit, and a scoop of protein.  But, sometimes you need to add more almond milk or 1/4 cup of water to get it a little bit more on the liquid side.   You will also need to adjust accordingly when you add your upgrades to the smoothie.  

UPGRADES............

• Chia seeds              
• peanut butter
• almond butter
• coconut yogurt
• hemp seeds

The High of a Run...

One of the most gratifying feeling is when you just kill it on a run.  Those of you who run, know what I mean.   If you read my first post, the whole idea to my living Clean, is to help overcome the shit that life dumps right on your lap.  Some people turn to synthetic medications.  I choose to use fitness and healthier food as my medication.  Writing about my anxiety, just gives me anxiety.  It is extremely difficult for me to share such personal information.  But, I know I am not alone. I hope this blog about running will help you, like it helps me.

this quote always make me giggle

 There are many mornings when I wake up and feel the restriction in my chest.  I start to think of a 100 different things I need to get done in that day.   All 100 things begin to just overwhelm me and I feel like I need to crawl back into bed.  I just want to hide from the world. There is nothing worse than anxiety.  You can't reason emotions out, sometimes you can't communicate effectively, and sometimes you come off as a straight up bitch.  It effects relationships. It just plan sucks.  In the back of your mind, you know you are being completely ridiculous.  You feel like you can not stop it.

But, I found a way to settle my mind and to take control of this sometimes crippling anxiety......Running.  Three days a week, I commit my body and mind to a 3 to 5 mile run. I find that running outside works best for me.  I am lucky enough to live in one of the most fittest cities in the USA.  The city has so many beautiful running trails.  Running outdoors in a peaceful natural setting allows your mind to let go of the nonsense.  Last weekend my HH and I were on a family beach vacation.  We took a 6 mile run one evening.  It was AMAZING....the smell of the salty air, the pink sunset, and the sound of the waves crashing.  Any thing that might have been weighing on me, was gone by the end of our run. The run was tough and I pushed through it.  I can't believe how much mentally stronger I have become in the past 9 months just from running.  

Not only does the nature of an outdoor run help clear your mind, but you learn to fight the negative thoughts of this run is to hard....or....I can't do it.....  You get stronger every time you push through those thoughts.  Setting goals along the way can help to....just make it to the yellow house....then once you reach the yellow house...make it to the big oak tree.....Controlling your breath along the way.  Before you know it, you will be at the end of your run and a wave of endorphins start flowing through your body.  Every time you defeat your negative thoughts you grow stronger and stronger mentally.  

It is all about taking control of your breath and your mind.  Not allowing defeatist thoughts to take over when you are running.  All these things translate into your daily life. We all have bad days, not every run I do is easy to get through.  Some days I struggle mentally through a run, but I still manage to push through.  At the end I still feel proud, but most importantly the high of my run, is my anti-depressant drug.

Guilt Free Sweet...paleo

My down fall in life, is my ravenous sweet tooth.  It is so hard for me to resist a cupcake or some homemade ice cream with hot fudge...mmmmmm.  The times when I don't cheat on my body, I make this paleo friendly treat.  It is super easy and there are a million variations you can do. 

What you need:   2 cans of Coconut milk (place in the fridge over night)
                            Blueberries (or your favorite berry)
                            Honey
                            Optional:  almond slivers or unsweetened coconut flakes

After you refrigerate the coconut milk over night, scoop out the cream off the top of the can.  Place in your blender.    

Tip: pour leftover milk in a jar and refrigerate for later recipes

Whip the coconut cream for about 10 minutes on high....until the coconut cream has heavy peaks like whip cream. 

Coconut whip cream is also great in Chi Tea or Coffee

Now, add your favorite berries and drizzle a tiny amount of honey..........eat away.

Picking things up...putting them down....

Today I took my first official Crossfit class.  As I was driving to class, I had this wave of anxiety and self-doubt come over me.  I almost turned around and went back home.  But, that would have been letting my old ways control me.  Instead, I shook it off and told myself, you are being RIDICULOUS...this is just exercising

This is me a 2 months ago. Clean and Press @ 45lbs, Now I can lift at 65lbs

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Some of our home gym equipment

For the past few months, my Hottie Husband, has been coaching me at home with some of our equipment.  We decided if I really enjoyed Crossfit, I would join a gym after a few months of training at home.  HH works out at a big competitive Crossfit gym and I am just not interested in a gym like that.  I like to hang with your everyday kind of people at a smaller gym.  I just didn't want to get lost in a sea of people or be known as HH's wife.
                                           

I arrived at the CF gym, everyone was so welcoming and made me feel right at home.   We did our warm up, consisted of stretches, situps, handstand push-ups, a 400 meter run, and 20 Back Squats.  Our WOD (workout of the day) is called KAREN.   This video (below) I pulled off of youtube.  I like this example, because it shows just your average Crossfitter. Since it was my first day at the gym, the coach had me use a 8lb ball.  I did it in 7 minutes and 27 seconds. 


 Crossfit can be intimidating, but anyone can do it.  The feeling you get, after completing a extremely difficult workout, is amazing.  My body is transforming very quickly and I am physically stronger. On an emotional/mental level, I feel stronger as well.   I use to let negative you suck thoughts over take me, but now I am able to push through.  Besides, when you break it down, all we are doing is Picking things up and putting them down.  HA!

30 day challenge....

Some of you may have heard of the Paleo Diet.  Sounds awful and intimidating, doesn't it?   I use to think that way.....'you can't eat what?  I have to eat....what?  Twigs & sticks...'.   I am here to tell you this ordinary girl; who loves chocolate, pizza, french fries, and sweets is trading them all in for a 30 day Paleo Challenge.

I know what you are saying right now.  It is to expensive, it is to hard, you can't eat anything, that is just a bullshit diet fad.....blah blah diddeeeblah.  Yeah, yeah....I said the same darn thing.   For over a year, my Hottie Husband, has been giving me a hard time about becoming a Paleo believer.  And of course, in my Old Ways fashion, I blew his advice off.  Yes, I would eat Paleo meals with him and bake some paleo muffins, but at the end of the day I still didn't trust the idea of eating clean.  It seemed to hard.

I began to take my fitness and emotional health on a whole new level a few months ago.  I have been pushing my 30something body and hoping it would respond like my old 22 year old body (um..not so much).    Along with my workouts, I work full time, care full time for my 2 year old son, and constantly work on being a good wife/person.  Needless to say, I was starting to get pretty fatigued.  And what happens when we start to feel this way.....we reach for the sugar and the gluten to boost us through the day.  But, then we crash even harder.  A vicious cycle continues. 

Once again, I turn to Hottie Husband (and yes babe..you are right).   After a discussion about my goals and health.  I agreed to do the 30 day Paleo Challenge.  This time, FULLY COMMITTED and mentally ready for the task. I went in with an open mind and open heart.

The first day, no problem.   Then, the second day hit me like a ton of bricks and continued into the first week.  I image detoxing your body from sugar and gluten, is a lot like going through heroine withdraws. My body was going into shock (headaches and all).  And I was a total bitch.  Poor Hottie Husband had to deal with the brunt of my rudeness.

At the beginning of my 3rd week.  I was feeling pretty good.  My energy level is up and I have lost a total of 5lbs.  And biggest thing of all, I am so close to having a flat stomach!  All that belly fat is melting off.  Not even all the sit ups and running could get the Wilcox spare tire off.   (Seriously people, my biggest problem area).

Going into my 4th week was a breeze (even though I have dreams of a cheeseburger).  I have really enjoyed cooking and preparing meals.  It has been a creative challenge to come up with meals, deserts, and baked goods Paleo style.  Hottie Husband always says 'LL can burn lettuce!'.  Well, I think I have proved him wrong. 

I have learned from the Paleo Challenge that gluten and most dairy disagree with me.  I realize after some experimenting, I feel bloated and sluggish after eating gluten.  Staying away from wheat and dairy is the key to my success to feel better physically and emotionally.  Am I going to be 100% Paleo? Nope, but I do enjoy paleo meals.  I decided what works best for me is a Gluten Free diet, where I eat mainly paleo style meals and snacks.  This was a fun challenge  It taught me a lot about eating clean, reading ALL labels, and really thinking about what  I am putting into my body.  Oh, and I learned to cook!

Here is a few links to some paleo websites.
http://www.everydaypaleo.com
http://robbwolf.com/

RECIPE: Paleo Cookies

It is hard to find a yummy paleo cookie recipe.  I scrolled through many gluten free and paleo recipes, nothing looked appetizing.  The recipe I came up with, is inspired by my Paleo Blueberry Muffins (share that one later).  I use raisins instead of chocolate chips.  Today I did make half of this recipe with dark chocolate chips for my son. 

Enjoy!  

 "paleo" cookies...

3 cups of almond meal
1 cup of unsweetened apple sauce
2 eggs
1/2 cup almond milk (or coconut milk)
2 tbsp honey
1 tbsp melted coconut oil
1 cup dark chocolate chips (or dried fruit)
1/2 cup of unsweetened shredded coconut.

oven  350   time:  20 min  

*make drops...large spoon will do. 

Just one step.....

It was a few months back.  I was sitting in my car, in tears.  Most likely having a huge anxiety attack. I picked up the phone and called the two people who know me the best, Mom and Dad.  After minutes of verbal diarrhea, my dad gave me the best and most simple advice.  He said 'LL, you just have to put one foot in front of the other.  Even when it is hard.  Just keeping putting one foot in front of the other.'  

It was like a light clicked in my brain (finally!).  I was SO sick of letting my emotions control me.  I was SO sick of my depression overwhelming me.  The years of tearing myself down mentally and the damage I did on myself esteem.  I was DONE.   This time, I knew I was ready to pick myself up and get back to the laid back-fun loving LL, except I want to call her LL 2.0. 

I tell myself this every morning.

Dealing with depression and anxiety, reminds me of someone recovering from an addiction.  People kept offering help, I would refuse or I would half heartily attempt to control my emotions.   But, I would go back to my 'ways' harder than before.  Kind of like an alcoholic, it would be a complete binge of emotions.....





I refuse to use a lab made antidepressant or anxiety medication.  That is just damaging your body even more. It is masking the problem, not dealing with it.  I needed to find a way to boost my endorphins and a healthy way at that. I needed to change the way I view life and myself completely.  A whole lifestyle change.  It starts with eating clean and becoming strong through rigorous exercise. 

I learned to do this....stay tuned for my own pictures.

This is how one should view themselves....STRONG.

Hottie Husband, has been a big support and help.  I just wasn't ready in the past to join his passion 100%.   But, the dark clouds have cleared and I turned to Hottie Husband for full support.   He has been Paleo for over a year and has been doing Crossfit for 2 years.  H.H. is also on the Crossfit competitive team and has just a fab view of life.   I really admire his drive.  (I will discuss paleo and eating clean in future blogs).

INSPIRATION!

 

 After several months of post on Facebook, friends asking me about recipes, and my training.  I have decided to write a blog and share with you how an Ordinary Girl can live 'clean' and healthy.  I want you to know, that you don't need a lot of money to eat clean or to join some expensive Crossfit gym to be successful in your health.  You just have to WANT it.