Thursday, January 29, 2015

Avocado Pine Boat

oh my goodness this was delicious! You have got tif try this super easy treat.
Slice avocado in half and top with diced great tomatoes cilantro and pinenuts. Squeeze fresh lemon over-the-top or lime. You can even add salsa or hot sauce if desired for a different flare. Add a salad and call it lunch or dinner! 

So simple, so easy, so nutritious, andabsolutely delicious!

Enjoy! 

Wednesday, January 28, 2015

One step at a time

Learn, study, practice. Repeat! Isn't this true in fitness and in life? Fitness training today was great! It was a huge day for me emotionally as this same environment was the beginning of a lot of pain almost a year ago. However, God is strengthening me one step at a time and teaching me so much as He continues to hold me, and heal me. He is for me...who can be against me? Romans 8:28
Pushing to grow and learn more, face fears, and know that sometimes it's just about taking one step at a time! Let's be real! Life can be so difficult, overwhelming, and flat out hard. Lately God has really been teaching me to take 1 step at a time leaning in Him even in the areas we think we are good! He loves us and wants to be there big and small. Today was a reminder of that. In a moment of nervousness I prayed for God's peace and focus. He was/is so faithful to meet me there and provide exactly that! His peace to take the next step.  #faith #step #kickbox #cycle #cycleinstructor #aerobicinstructor #thankyouJesus #thankful #thankfultomove #faith #believe#fitness #workout #stay #dontquit #keepatit #health #fitness #progress #results #fita 
#Fitfood #health  #lafitness #fitness #unchainedhealh

Tuesday, January 27, 2015

100 Day Unchained Health challenge: Week 3 Summary

We just ended week 3 and are on our second day of week 4 of the Unchained 100 day challenge. These ladies and gents have been rocking this challenge. For details on the challenge click here.  To join us email me and join in the challenge! 
We are already seeing some amazing results! Check out a few summaries and results from a few the challengers!

C-has lost 6 lbs and is feeling great....
This fast has been great. I feel great and I'm already seeing changes in my body. Taking part in my fast has been a great experience so far... Not only has it been an example to those around me about self control, it's also been a great opportunity to lift up my prayers for others in some of their areas of need... It's allowing me to feel that closeness with God. And then to top it off, I've discovered all these new recipes and foods that I can have, that are delicious and yet are healthy for me!!! Jewels has been a great encouragement. And I love the support given in each day- it really keeps me motivated.

L- Has lost 12lbs and is feeling lots of energy. Her summary is this...
During the first couple weeks of the Raw Challenge I felt really good. I really liked the fact that I was not only eating clean, but really fueling my body as it should be fueled. I was so amazed at the will power God gave me even during a time of celebration as my younger brother graduated college. He truly does sustain in ALL things. I am finally now starting to switch up my food choices, which has been SO nice. There are so many great choices and healthy alternatives to the standard american diet. I am loving this challenge and sure once it's over I may have a few things here and there but this is my lifestyle now and I am LOVING it. 

C-has lost 10lbs and is feeling such change

I don't know how you do it jewels! You have completely and totally inspired me! This challenge came at the perfect time!!!  Thank you so much for all you do! You are such a woman of God and its been a blessing to be able to look up to women like you and Carolyn!!

Jewels-Has maintained weight while increasing needed healthy plant calories, gained more energy and is feeling better. After a really difficult season personally I was at a unhealthy state and was not eating much. This 100 day Raw challenge has been so good for me. It has forced me to eat and eat lots of plants. I can feel the strength coming back to my body, mind, and the Lord continues to strengthen my soul through the other challengers, mentors, friends, and His word! He is so good! It is a bit of a challenge to alter my thinking from weightloss to just health. Overall this has challenged me and is teaching me that boosting metabolism will take time and health returns slowly, but it will return if I remain consistent and trust the process. Isn't that just like our walk with God. Trusting Him... even when we don't see it.


Many times trusting the process can be difficult. We want results now. Remember, it took time to get to the unhealthy state you are in, whether you are too thin from a eating disorder, stress, or depriving your body of nutrients by restricting too many calories, or you are overeating and gaining unhealthy weight on foods that don't supply life. Whichever camp you are in trust that making the switch to eating more (living/plant food) is going to bring true health to your body, mind, and soul.

We have called this a challenge/fast because we want to eliminate the crap and make room for the living food, for community and accountability, for the Lord, for healing, for health, and for life. If you want to join in feel free to email me. unchainedhealth@yahoo.com

So blessed to be on this journey with all of you!

Monday, January 26, 2015

Chili Lime Tacos

These chili lime tacos make for another plant-based meal idea for those of you joining us on the 100 day challenge! So proud of all of you and the progress you have made! This will be a yummy, fairly quick and delicious meal. Hope you enjoy...

Sprouted corn tortilla 
Place Chili in crock pot or simmer for 1 hour with kidney beans, pinto beans black beans northern great white beans, cumin, tomatoes, garlic, onion, pepper, and chili powder and corn. Squeeze lime over the top, sprinkle with cilantro and at salsa if desired. 

Quick yummy plantbased meal for the 100 day challenge! Enjoy! 

Simple Meal

 Meals can be quick, simple, and packed with nutrition. 


1-2 Beets
1 large Cucumber 
3-5 Carrots 
3 large handfuls Kale 
1 Apple

Green drink: Green OJ

Yes it's another great OJ!
1 cucumber 
1 lemon
3-5 oranges
3-5 handfuls kale
2 celery 
1 in ginger 

This is so yummy! Another Green OJ

Thursday, January 22, 2015

Bell Pepper Wraps

Bell wraps with nut butter dressing.
These raw, colorful Bell Pepper Lettuce wraps are quick, easy, nutritious and delicious! 

Wash and clean lettuce leaves then add…
 Diced tomatoes
 Diced red and yellow bell peppers
 Diced purple onion 
And place in center of lettuce leaves 
Drizzle with nut butter dressing and sprinkle with pine nuts. 

Nut Butter Dressing:
2-3 tbs Nut Butter dressing of choice (I used almond or peanut) 
2tbs Apple cider vinegar 
2 tbs honey/agave or plant based sweetener 
2 tbs water
splash of lemon
Mix all together and add more apple cider vinegar/water to desired consistency

These are seriously amazing! Hope you like them!
Enjoy

Wednesday, January 21, 2015

Strawberry Coconut Ice cream

This strawberry coconut icecream is a must try! 
1 cup frozen strawberries 
1 frozen banana
Splash of vanilla 
1/4 tsp Raw Honey 
2 tbs Coconut 
1/2 cup almond milk 
1 tbs Chia seeds

This is so yummy! Totally satifies the icecream craving! 

Enjoy!

Quick lunch

Who says you can't have a quick healthy lunch?...
Lunch can be simple, quick, and healthy. This is a bowl of sliced bananas cherries and tangerines talked with hemp seeds… God sprinkles!I had a large smoothie to the side which contained in these living foods
2 handfuls Kale 
apple 
ginger
 Parsley
 lemon 
Then blend it with spinach 1/2 banana and ice.
So even if you need something

Tuesday, January 20, 2015

Week 2 Summary: 100 Day challenge!

It's the end of week 2 of the 100 day Unchained Challenge! This has been an amazing 2 weeks!

I have to say the accountability group has been amazing! These ladies and gents are awesome! The progress is unbelievable and they are doing really great! Way to go all! Wait until you hear this....
4 people and over 35lbs lost in 2 weeks! And the best news is we aren't starving! We are eating tons of plants and consuming tons of water. It's possible! You can do it too! If you want to know how email me at unchainedhealth@yahoo.com

These are a few of the things we ate during week 2....



Here we come week 3! Watch out!

Monday, January 19, 2015

Detox shot: Apple Ginger

Great for a morning detox: a shot of apple and ginger. One whole apple juiced with 1-2 inches of fresh ginger.
This will wake you up! Give it a shot ;)
Jewels

Lime Fruit snack

This is a quick and delicious snack or dessert. It could also accompany a smoothie or salad for Lunch.  Mango, oranges, cucumbers with chili flakes, lime, and a sprinkle of salt.
Enjoy 

Sunday, January 18, 2015

Glowing Green OJ

Having a nutritious breakfast is so important! If you're like me it's easy to skip out on breakfast because of the busyness the morning can bring, but that is the worst thing that we can do for our bodies! Breakfast is so important and starts the metabolism, boosts energy, and strength for the day.

Juice and smoothies has been a great, farley quick, and beneficial breakfast for me. It makes all the difference!

This morning was an amazing drink I have to share! This Glowing Green Orange Juice is soooooo delicious and it's packed with Protein, Vitamin C, victim an A, Iron and much more! Add a bowl of fresh fruit with lime squeezed on top. 
Glowing Green OJ: 
5-6 oranges
5-7 leafs of dinosaur kale
3-4 handfuls spinach 
1/4 bunch of fresh parsley
2 celery sticks 
1-1/2 large cucumber 

This made enough for me and my littles. About 1quart

Hope you enjoy! 

Saturday, January 17, 2015

Coffee who?


Coffee who? No need for coffee with this yummy smoothie! It is a great natural energizer, especially if you are like me and don't like coffee unless it has cream and sugar. This will satisfy and give you a natural boost of energy great for that morning lift or that afternoon pick me up. Give it a try, but not too close to bedtime 😉.

2 frozen bananas 
1 tbs vanilla
1 heaping tbs nut butter of choice 
1-2 tbs cacao nibs 
1/2 cup Almond milk to start and add more or less for desired consistency

This is seriously amazing! Let me know what Ya think. 

Friday, January 16, 2015

Healthy Snacks: Dates

Into week 2 of the unchained health 100 day challenge. Are these baby bananas the cutest!?🍌💚🍌💚🌽💚 Also loving dates and excited to crack open this coconut 😊!
These all me for quick healthy snacks if you're in a pinch! Just be careful not to eat too many dates:)! 

Few facts about dates... 
~are fresh and delicious if you buy them with the seeds in. It makes a big difference
~great for digestive aid 
~reduce risk colon cancer
~helps maintain healthy eyes
~helps fight anemia 
~great source of 
~rich in Magnesium, calcium, and iron

They make a great healthy treat. You can even freeze them or make a smoothie with them for a cold treat! 

Choose healthy today


Thursday, January 15, 2015

Late night lift

Late night drink. Some sweet fellowship with an amazing friend and encouragement through God's word. Some FaceTime wisdom with my dad. Feeding the body. Mind. And soul. Thank you Jesus for this night lift. 
Recipe:
2 handfuls Kale
1/2 Zucchini. 
2 Apple. 
1 cup cut Pineapple. 
1 cup Spinach. 
2 pieces celery 
1 handful Green beans. 
1 Lemon. 
2 in Ginger. 
1 cup Snap peas. 
2 tbs Hemp protein powder. 
2 tbs Chia seeds. 

This was pretty good, I would only use one scoop hemp protein next time, but overall still refreshing and filling! 

Enjoy! 

The gift of moving

Remember it's a gift to move! Don't leave it unwrapped and wasted! Be thankful for it and use it!
Sometimes when you have to stop working out (for whatever reason) like I did this week to take care of sick kids it's hard to get going again. BUT… I just got a reminder today to be thankful for the gift of movement, and to get up and go. Results come from work not from excuses! A heart of thankfulness produces a heart of movement! 

Do you ever go somewhere and the Lord teaches you a lesson in the time you were there? 

That was me today! 

I remember in college after having knee surgery and thinking my soccer career and season were over, that I would never recover, feeling sorry for myself, and totally discouraged God whispered something so clear to me as I was walking across campus one day. 

I was consumed in all my self pity as I passed a woman in a wheelchair who did not have the ability to move again. The Lord quickly, gently,  and in that still small voice said, "Be thankful you still have the ability to recover and move again." Wow! That will shake the self pity right out of Ya!

This morning I received a similar reminder. When I went to the gym I was feeling a little off track and discouraged from not being able to be there last few days. It took me a little to get motivated and go, as I walked toward the cycle room this morning a man sat in his wheelchair with a neck brace and some type of brace that looked permanent on his leg. I was in awe that he was even at the gym and was trying to just do as much as he could. I was quickly humbled and that same familiar voice spoke, "To be thankful that I have the ability to move!" 

Sometimes we don't see moving as a gift, but it truly is. I don't want to take it for granted that I have the ability to get out and move: I want to get up, be thankful, move, rejoice in another day no matter how hard it is, and I want to choose to rejoice in the Lord using my gift. 

So although my legs felt a little weak on the bike this morning, I choose to be thankful I had legs to move and the ability to get up and go!

Remember it's a gift to move! Don't leave it unwrapped and wasted. Be thankful you have that gift and use it!

How are you using that gift today?

Thank you Jesus for the gift to move!


Wednesday, January 14, 2015

Aunts on a log:

Taking it back... Ants on a log with a new twist... add some hemp seeds for a new texture and added protein. If you have never made or heard of ants on a log 
Celery
Nut butter of choice 
Raisens 
Hemp seeds 

Cut and wash celery then spread not butter down the middle place raisins and sprinkle with hemp seeds. Enjoy!

Tuesday, January 13, 2015

Energy Banana Bites

For all of you who are joining in the 100 day challenge this makes for a great snackthat provides health and a boost of energy. This recipe is a combination of Lindsay one of the participants (and my sweet cousin) and me.
Slice of banana down the center add nut butter of choice and sprinkle with hemp seeds a.k.a. God sprinkles. Place in the freezer for a cold treat or eat as is. 

These are quick, healthy, and delicious! If you have a snack to share email me unchainedhealth@yahoo.com I would love to feature you! 

Blessings, freedoms, and health 

Monday, January 12, 2015

Beet it Juice

My precious kids are fighting a nasty cold so we made this used to be a cold! Packed with vitaminsand the beats are a great source of energyas we all have been a little low in energy. This juice is definitely not as appealing to the palate, but it is still drinkable and provides great nutrients!

1/2 zucchini 
1 apples 
1/2 pineapple 
2-3 handfuls kale 
1 lemon 
2 small cucumber
 ginger

Thai Green Salad

This Thai Green Salad is on the menu for the 100 day challengers this week, 
and I wanted to share it with all of you too! 
So I love Thai food and even worked at a Thai restaurant in college.  If you are a fan of Thai food at all you will love this salad. It's pretty quick and easy. 

Dice:
Romain lettuce
Grape Tomatoes 
zucchini 
red onions 
cucumbers
Top with fresh sprouts of choice, salt and pepper, or thai chili fakes for a kick 

Dressing:
Mix 2 tablespoons of nut butter of choice with 3 tablespoons of apple cider vinegar 2 tablespoons of water add a agave syrup or honey to taste mix well and add to the salad and toss. You can always add more nut butter or water to play with the consistency and tell it is what you desire. 

This salad is absolutely delicious! Give it a try!

Refreshing Green

This green drink is packed with healthy veggies and natural protein and it's delicious and refreshing ! Give it a try.   

2 cups Spinach
1 cup Kale
1/4 Pineapple 
1/2 cup Snap peas 
2 inch stem of broccoli 
2 cucumbers 
1 line 
Blend in banana and chia seeds 
Top with hemp seeds 

This juice is green and good! 

Sunday, January 11, 2015

Week 1=✔️ done

Week 1 done✔️ Way to go all! So proud of those who have joined the challenge! Feeling better, thinking clearer, and enjoying energy! One sweet warrior already lost 6-7 lbs! Way to go! Keep at it! If you want to join email at unchainedhealth@yahoo.com

Saturday, January 10, 2015

3 ingredient flu fighter

This time year is full of colds, flus, and other illness. Build your defense and help fight off the cold, flu or illness with a natural and easy to make juice! Only 3 ingredients! Promise it's easy and delicious!

Loving this blend  pack with vitamin C.  Plus the ginger in this is a detoxifier that cleanses and refreshes your body. You have got to try this juice!

Ginger 1 inch or more
Carrots of many colors
Oranges 

So simple there really is no reason not to give it a try! 

Let me know how you like it!

100 challenge: snacks

So proud of all of you 100 day challengers! You have made it through the week! Way to make the healthy choice! Keep it up! I wanted to give you a snack idea  and encourage you to stay strong through the weekend. Healthy snacks are out there! Here is a easy healthy snack for all of you. If your not joining he challenge you still can email me to join us! Unchainedhealh@yahoo.com. This next week I am adding a third challenge check the website on Sunday! Hummus with carrots of many colors and broccoli. Yummy, healthy, and easy! Got to love that!

Sunday, January 4, 2015

Green Shot

Sometimes you need a shot of nutrient packed goodness! This is one of those...
Green beans (lots of them)
1 apple
Ginger to taste 
1 Celery stalk
2 in broccoli stem 

This was amazing and so refreshing!

Chai Sandwich

This is such a simple and quick healthy lunch idea. 
no oils, gmo, processed Sprouted Alpine bread (I buy mine at Costco)
Avocado spread on toasted bread
Romane lettuce
Sliced bell peppers
Sliced tomatoes
sprinkle with chia seeds for texture and fun
serve with a side of fruit

* SIMPLE   *QUICK   *DELICIOUS

Saturday, January 3, 2015