Category Archives: Health

Nutrition Inspiration? Here are 3 to try!

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In a food rut? Same recipes? Same ingredients? Feeling stuck in some unhealthy habits with food? Hard to break out and feel inspired to try something new?

I want to share a few of my new favorite food and drink inspirations! Healthy nutrition is yummy, fun and easier than you think!

1. Coffee:

Adding sweetener and or milks/creamers ( dairy, soy, coconut, almond etc) sometimes does not promote our health goals.

Instead try adding an oil to your coffee (yes, oil), coconut oil or ghee (also known as “bulletproof” coffee).  Blend it up in a blender and you’ve got yourself a special coffee drink. It foams up so beautifully! Tasty at home treat that is easier on the wallet and much better for you!

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Look at all that foam in the blender! YUM!

That is also a favorite breakfast pictured too. Fried eggs, bubbies sauerkraut, salsa(under the eggs, sorry) and spring mix! Salad: it’s what’s for breakfast!

2. Breakfast: 

Are you on the go? Here’s a breakfast recipe that has me hooked! Prepare ahead of time and grab when you need a quick meal! You can either make it into a casserole or muffins — like I did.

The other changes I made were to use seasoned Italian Sausage (found in the deli section of WholeFoods), because they don’t add any sugar to it (I haven’t found a breakfast sausage that doesn’t have added sugar, yet).

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(Yes, I’m a messy cook)

I swear you don’t even wonder where the cheese is. 😉 Hubby and baby approved!

3. Veggies, Veggies, Veggies:

We always need more veggies. Sometimes it’s a challenge to find new ways to interest our taste buds.

Roasting veggies is a quick way to get them on your plate! Change up the spices! I love roasting, broccoli, cauliflower, peppers, onions, carrots, sweet potatoes, etc. Set the oven to 400 degrees and timer to 20-30 min. Sprinkle with oil and seasoning of your choice.

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Coleslaw – Lime, cilantro, cabbage (can add carrots too), onion, olive oil and some whole30 mayo — simple and easy, you won’t want to go back to store bought mayo. Add spring mix, cucumber and tomatoes and you have a super tasty salad.

Cauliflower Mash – The first few times I made cauliflower mash I was not impressed. Just recently my opinion changed when I found this video and made this version of cauliflower mash – http://youtu.be/9Eb2AGSzD8U (FYI, ErinTheBeast is genius!! Be sure to check out her video “Chocolate shake”)

For those of you who don’t know I just completed another round of Whole30. If you don’t know what that is I would definitely encourage you to check it out. It is the foundation of what began the shift in my life and mind regarding health, food and body image. It’s an education and experience on getting back to the basics of whole food.

For more pictures and recipes of my food and workouts be sure to follow me on instagram! @naturalcrossfitmom

See you soon!

 

 

Essential Oil of the Week – Di-Gize

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How to use the young living, essential oil, Di-Gize?

What’s it good for?

Why should I have it in my essential oil arsenal of natural remedies?

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” This blend may be useful for improving digestive function. The oils in this blend have been found to be beneficial in digesting toxic material and for alleviating indigestion, stomach cramps, upset stomach, belching, bloating and heartburn. “

I have been able to use this blend for myself several times for a queasy stomach. Though the smell is not my favorite (this is where I have to tell you not all oils smell fantastic — they are medicinal too) I cannot deny the help it has given me, either to stop vomiting or prevent the vomit and the pre-vomit belch. ewwww. I know. sorry.

It’s good to have on hand. A no-brainer to reach for when your tummy just doesn’t feel quite right.

Essential Oil of the Week: Oregano

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Featured essential oil of the week is: Oregano!

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There are over 450 studies on www.pubmed.gov that have studied the effectiveness of this essential oil!

My Testimony!

This AMAZING oil jumped back on my radar because of the relief it gave me a few nights ago from an awful sore throat. Every time I swallowed it felt as if my ears were going to burn off my head. I took out my reference guide ( if you don’t have one you MUST get one, so much better than guessing ) and one of the top suggestion for a severe sore throat was oregano. I applied it topically to my throat, behind my ears and along my jaw. I woke the next morning not sure what to expect. Well, I could barely feel it! It felt a little sore like after a day you shout too much. I continued to apply the oils during the day and the next evening. I was on the mend! And much faster than I anticipated! I was very grateful!

 

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Personal Testimonies:

1. I have a friend (who will remain unnamed for reasons that will become clear), who had a deep cystic acne welt on the inside of the leg that had been causing problems for several weeks, that was red, sore, and inflamed. But, after applying oregano two nights in a row the inflammation went down, soreness was gone, and the cyst disappeared.

2. I also have a family member who suffered for a long time from planters warts on the bottoms of the feet. Applied oregano for two months ( 7 days – 2 times a day, 3 days off — on days off applied vitamin E oil ). They dried up and went away and have not come back! Two years later, still wart free!

So many reasons to use and love this oil. It is very strong so I would advise you have a dilution oil close by in case you are sensitive. Coconut oil works or V-6 (from Young Living).

Happy Oiling!

6. Work Out Gear Must Haves!

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Maybe you got some money gifts over Christmas and now with the New Year (usually fitness) resolutions you’re ready to spend that money on workout gear to motivate your determination to succeed in your goals!

Three years of working out 3-6 days a week has helped me discover what I (and you) want/need to wear for different fitness activities! Hope this helps you!

1. Shoes, the brands that I love the most are:

  • Reebok (for all things Crossfit), nano 4.0 are my favorite, nano 3.0 second.
  • New Balance ( for running and agility days), also other classes & bootcamps
  • Merrell Barefoot for trail runs & biking.

*asics, saucony, & brookes are also good running shoes

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2. Pants/Capris/Shorts/Leggings:

  • Tek Gear (from Khols) an inexpensive capri or short that stays put and has great stretch ( but doesn’t last past a year with heavy use — ripped a hole in the butt, I know. =P)
  • Athleta, a spendier brand that lasts a long time (1 year & counting), through much wearing and washing
  • Lululemon, another more expensive capri/legging/short but the quality is undeniable. I have a pair of the Inspire Capris! Great with crossfit because they have drawstring. It gets annoying to have to constantly hike up your pants

*I would like to try Fabletics sometime in the future along with a few of these brands too.

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^ Athleta

3. Sports Bra, for some women this might not be a significant category, to me it is. As a woman who was buxom before loosing weight, to a nursing mama I definitely appreciated the people that pointed me in the right direction for support in this area. Unfortunately I have discovered (at least for me) there really isn’t a cheap route for this gear. Bite the bullet and get the comfortable, support and coverage you need to make working out possible. When I’m doing burpees or double unders the last thing I need is to wait for my boobs to catch up.

  • Champion (with underwire). That’s about all I have to say. I have tried others and found them lacking & frustrating. I need something that lifts, contains, separates and doesn’t give me have a weird shape.
  • Lululemon – I have heard good things about their ” Ta-ta Tamer ” — I am saving up to invest in the trying one of these in the near future.

* I did try VSX Incredible Sports Bra. But was disappointed that the support really diminished after only 6ish months. Maybe their not meant to be worn 5-6 times per week. Wearing and washing takes it’s toll on sports clothes! But when you pay what you pay for VS, I think it should last for at least a year!

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4. Shirts, I have tried a few brands:

  • Nike: their sport performance racer-back has been a good investment. It’s soft and stretchy but the fabric is a little different in that it sticks to other fabric ( this is a good thing ). When it lays over my pants I’m not worried about it rolling up and exposing skin that I want covered!  Also long lasting! Over 2 years!
  • Athleta: I have a few of their shirts and while I love this brand for their capris I have not been as satisfied with the workout shirts. I have found that they tend to roll up in the back when I squat. Annoying!
  • Fila (Khols brand): Great price, comfort & durability. My workout tops mainly consist of these shirts. The price for one is usually under $15.00
  • JCPenney: I have been impressed by their workout tops. I find them to very similar to the Nike ones I described above but of course at a much lower price!

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^ jcpenney, fila, nike

5. Head Gear – I’m a fan of keep my LONG hair out of my face while I work out.

  • Headbands – I always carry some in my gym bag. From skinny to wide. My favorite would have to be my Lululemon wide headband. They don’t slide off. The fabric is great. I also got some from Target. They work ok but are not my favorite.
  • Hats – depending on the workout they can be good (say for running yes. lifting overhead – not so much)

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I workout many times and many ways every week. I have to have a wardrobe that not only accommodates the lifestyle I lead but enables me to feel good about. You are more likely to workout if you like how you look while you do (in my humble opinion).

6. A bag! Find something that fits everything you want/need to carry! Extra shoes, socks, deodorant (in case you forget to put it on before you leave the house), water bottle, workout journal, snacks (in case you’re gone longer than expected, it’s always good to be prepared), protein powder, extra clothes! Trust me you need a bag!

I have used lulu & nike. Loved them both! Pockets are great! If you loose something, be sure to check all of them!

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* to keep your workout gear smelling clean (so much sweat does get tricky to wash out) add a few drops of Young Living, Purification or Joy to your washing machine! Kills any leftover odor and gives an extra sanitizing boost!

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Leftovers and Sneaking in more Veggies

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For Thanksgiving I made this recipe for raw stuffing.

Food Babe’s Raw Stuffing Courtesy of Ami @ Home Healthy Market
Serves: 15 – 20
Ingredients
  • 8 cups of pecans soaked for 2 hours, then ground coarsely
  • 4 cups cauliflower shredded to consistency of rice
  • 2 cups carrots diced
  • 1 cups onions diced
  • 2 cups celery diced
  • 2 tbsp extra virgin olive oil
  • 1 tsp truffle oil
  • 2 tbsp dried or fresh rosemary minced
  • salt & black pepper to taste
Instructions
  1. Combine all ingredients into a large bowl and mix

Well, I made a lot. ^ 15-20 servings as you see up above. There was a lot of food at our Thanksgiving meal and so not everything got eaten up. I took most of the raw stuffing home.

I liked the recipe alright but if I made it again I would tweak it ( I’ll be trying the apple, sausage & walnut stuffing next ).

What did I do with all the leftovers? I made a crock pot roast and shredded it all up and added the “raw stuffing” as a kind of filler! Double duty! It made great use of leftovers and extended the meat! The stuffing ended up tasting like the meat! Later on it turned in to BBQ which was even yummier!

Other ways I like to add veggies in meat —

  • Mushrooms & or Zucchini in meatballs or spaghetti
  • Kale/Spinach to Beef or Pork Roast
  • Spinach or Zucchini to Tuna Salad

I love to add veggies to meat. It’s such a great way to get a serving of vegetables and if you’re on a grocery budget meat could always go a little further.

I hope this gives you some ideas of how to incorporate more greens and veggies to your meats! Leave a comment and share some of your meat & veggie tips!

 

 

Essential Oils for Crossfit pt.1

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Because my blog name isn’t obvious enough. I am a crossfit mom. Am I an elite athlete completing all workouts RX (as perscribed) and competing in the Crossfit Games? Not yet (I dream big). I am working towards an unassisted pull-up and to accomplish double-unders (swinging rope around twice while jumping once) strung together, two in a row would be nice. =D I am making progress. That’s what makes a crossfitter. Dedication, hard work, doing YOUR best everyday.

When I am able to complete a work-out RX I am very excited and proud of my ability! But no matter if I RX or scale the WOD (workout of the day), when I finish/get home and the soreness sets in I bring out my essential oils to help speed up recovery. Cause you know I’m going back for more tomorrow. =)

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This past week I (along with my awesome & supportive team) sponsored an event at my Crossfit gym. We hired a Certified Massage Therapist to come and administer the “Raindrop Technique” to 10 Crossfit athletes. I have had this “technique” applied myself several times and the results are wonderful.

Here’s what we did and how the oils work in the body of the athlete.

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A personal testimony of my own.

 

One evening after a an especially great WOD of box jumps and wall balls, hubby & my legs were feeling pretty wobbly as we walked down the stairs to our apartment.  I knew we could use a little oily help so I applied:

Aroma Siez: Relaxes muscle, Improves circulation, reduces inflammation, releases tension

Copaiba: Reduces inflammation, provides pain relief, magnifies the properties in other oils, amplifying their effect.

Ten minutes after this application we were moving around much easier. We still felt a bit sore. But we could climb up and down the stair without wincing at every step! =D

Stay tuned for pt. 2.

Ready to get some oils? CLICK HERE.

Want more information on where to start? CLICK HERE.

Eat MORE Veggies!

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When I started to change the way I ate I had to figure out how to eat more veggies at every meal.

I feel like the toughest meal to learn to put veggies with was breakfast! For years breakfast has been a high-carb, load & go of cereals, toasts, bagels, muffins & doughnuts. Yes, eggs, but always with a side of pancakes or french toast. I guess omelettes have always been a good option to incorporate veggies (underneath the bed of melted cheese).

Here are three variations of breakfast veggies I LOVE to pair with my eggs, and fermented sauerkraut(see previous post for details). – no gluten, no dairy. But oh, so yummy.

1. Cabbage Hash – 

– 1/2 Pork Sausage (you can use less meat or no meat, it is used mainly to add flavor to the veggies)

– 1-2T. Coconut Oil

– 2-4 Cups Thinly Sliced Cabbage ( you can make it chunky too, your preference or what you have time for)

*- 1 – Sliced Zucchini

*- 1-2 Cups Spinach

Season to taste with: Salt & Pepper, Oregano, Garlic Powder & Paprika

*optional

Brown sausage first and then add coconut oil & the cabbage & zucchini. I will also add spinach at the end to lightly wilt. Season and serve with eggs and sauerkraut! ( Sometimes when I feel frivolous I add avocado for extra nutrition & a creamy finish). Even if you don’t think you like cabbage you should give this a try. It will surprise you!

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2. Bell Pepper, Onion, Olive Saute –

1-2 Bell Pepper (I like to use red & yellow, green is an option too)

1/2 Large Purple Onion

2-4 Cloves garlic (crushed & chopped)

2 Slices of cooked bacon (great to cook ahead of time)

5-8 Greek Olives chopped up

Season with: Salt & Pepper, Onion Powder, Paprika & Basil.

*Kale would be real easy and yummy to pump up this morning breakfast veggie mix too.

Saute the peppers & onion in coconut oil, then add remaining ingredients. serve with eggs over easy (when I eat this I can almost taste pizza). I think fresh tomatoes would be yummy with this too!

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3. Steamed Broccoli, Brussel Sprouts, Or any Veggies leftover from dinner the night before.

Any leftover veggies are great with warm eggs in the morning. Or just serve eggs on a bed of spring mix!

I hope this inspires you to start your day with more vegetables! I now feel lost without morning veggies! Vegetables are a fantastically nutritious way to begin your body’s fuel for the day — just have to start thinking out of the box.

Veggies aren’t just for dinner anymore! Please share your ways of using veggies in the morning!

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