Wednesday, August 06, 2014

Clean Eats + At Home Workout

Hi friends!

Happy Wednesday! How was your day?

Oh man  - do I have some goodies for you!

First – Let’s flex!

flex 2

flex 1

If you have been following me on my FB Page you have noticed that I am doing PiYo. And do I love it! PiYo is a mixture of pilates and yoga and was created by one of my favorite athlete, Chalene Johnson. PiYo is a a high-intensity, low-impact workout for a new kind of STRONG. Chalene Johnson took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you're burning crazy calories.

And it works! I am getting more defined, stronger and leaner. It has done wonders! I do have a PiYo Challenge group for those that are wanting motivation and a community of supporters. Email me if you want to get started!

piyo mat

Tonight I did a great at home circuit thanks to Peanut Butter Fingers. It was pretty intense!

  • 1 min jumping jacks
  • 30 sec. jump rope
  • 1 min alternating lunges
  • 30 sec. jump rope
  • 1 min mountain climbers
  • 30 sec. jump rope
  • 1 min squat
  • 30 sec. jump rope
  • 1 min. high knees
  • 30 sec. jump rope
  • 1 min pop squats
  • 30 sec. jump rope
  • 1 min burpees
  • 30 sec. jump rope
  • 1 min jumping jacks
  • 30 sec. jump rope
  • 1 min. mountain climbers
  • 30 sec. jump rope
  • 1 min counter top pushups
  • 30 sec. jump rope
  • 60 sec. plank
    Do this circuit 2X!

I was a sweaty mess afterwards! It felt amazing!

EATS

Breakfast:

I had a LaraBar and some raw figs – figs are my favorite!

figs

Lunch:

I am been craving my green smoothies! This one was super smooth and creamy. It was pretty amazing!

 green smoothie
Vanilla protein powder, almond milk, a frozen banana, frozen mangos chunks and peanut butter. YUM!

I also ran to Trader Joes to pick up a few items that we were out of.

 tjs 1 Baby spinach, frozen fruit and Vegetable Masala Burger – these are my absolute favorite!

tjs 2 Lara Bars, avocado, brown rice, coconut oil, beans and figs

tjs 3

Dark chocolate and organic Tempeh

Dinner:

This is my favorite dinner! Fresh cut veggies, almond butter, hummus and Mary’s Gone Crackers. I love fun dinners like these!

veggie dinner

Did you workout today? I would love to hear about your accomplishments!

These are two of my favorite quotes that I live by every single day!

 we rise encourage

Sunday, August 03, 2014

8 Clean Eating DO’s & DONT’s

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Clean Eating is SIMPLE!

But if you are still overwhelmed by concept you are in luck!

Here are 8 DO’s and DONT’s that will help simplify Clean Eating:

1 – DO ) Eat 5-6 small meals through the day
1 – DON’T ) Avoid foods with chemicals

2 – DO ) Eat breakfast everyday
2 – DON'T ) Avoid foods with white flour and sugar/high fructose corn syrup

3 – DO ) Eat healthy fats (avocado, coconut, fish oil) every single day
3 – DON’T ) Eat saturated and trans fat

4 – DO ) Pack and carry food with you if you travel or work out of the home
4 – DON’T ) Eat artificial sweeteners

5 – DO ) Drink 2-3 liters of water each day
5 – DON’T ) Drink excessive amounts of alcohol. A glass of wine a few times a week is OK.

6 – DO ) Eat foods in the most natural state
6 – DON’T ) Eat foods that are processed and have artificial ingredients

7 – DO ) Eat until you are satisfied, NOT stuffed
7 – DON’T ) Eat too much of one thing – keep a balance of protein, complex carbs and fresh veggies

8 – DO ) Eat what makes you feel best!
8 – DON’T ) Eat foods with low or no nutritional value. Feed your body the best fuel possible!

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clean eating dos and donts

Sunday, July 20, 2014

Insta-Lately {July 20 2014}

insta 13insta 2 insta 3insta 1 insta 4 insta 5 insta 6insta 8 insta 9 insta 10 insta 11 insta 12insta 7

{breakfast time} {raw salads} {avocado toast} {#selfie} {yogurt and granola bowls} {red quinoa + chickpeas + flatbread with laughing cow cheese} {new office area} {morning coffee} {coffee at the park} {roasted veggies} {fudge bars on hot summer days} {smoothies} {candles}

Saturday, July 19, 2014

Clean Eating Dinner – Pork Tenderloin

When it comes to clean eating, simple is BEST! Most of my meals include a grain, vegetable and protein. That’s it! I have been including more meat products into my diet and I must say that I have been feeling better! I will save the whole – Why I am not vegan anymore – post for a later date, but long story short I was feeling very lethargic and un-balanced for a long time. There are many days where I do not eat meat still but I have enjoyed slowly incorporating some meat products back into my daily diet.

I made pork tenderloins the other night for my family and they turned out fantastic! Super juicy, flavorful and FAST!

dinner 2

Grains – I made red quinoa but you can make brown rice, wild rice, millet or wheat berries! Here is a link to more ancient grains that are all equally great! If you do not want grains, you can also cook whole wheat pasta or steam a sweet potato.

Veggies – The greener the better! Asparagus, green beans, kale, brussel sprouts, broccoli… steam or roast a few pounds at a time and store in your fridge. That way you will have meal options for when you do not want to cook. Also, if you do not want grains or carbs with your meal simply double up on you veggies!

Protein – You can make chicken breast, turkey, pork tenderloin or beans. Get creative with your protein! Keep them clean by using a wide array of herbs and spices VS. sugar loaded condiments.

Recipe and directions: Pork Tenderloin Dinner
(based on picture)

Cooked Red Quinoa

Measure out 2 cups red quinoa. Add 4 cups of water or low sodium veggie broth to a pot. Add both in the pot together and bring to a boil. Cover and turn the temp down to low. Let cook for 15-20 minutes. Fluff with a fork.
Save the extra for the week to use in salads, breakfast instead of oats or as your grain for another meal. If you want extra for breakfast, cook in water NOT

Steamed Fresh Green Beans

Cut the ends off of 1 pound of fresh green beans. Place in a steamer and steam for 10 minutes or until your desired texture.

Pork Tenderloin

1 pound of lean pork tenderloins
Trim any excess fat that may be on the meat. Season with sea salt, pepper, basil, thyme, or any other herb that you enjoy. I tried a new seasoning bled from Trader Joes and it was perfect! (see below) Place pork in a non-stick pan over medium heat. Cook for 5 minutes and flip. Cook for another 5 minutes. Make sure these are well done but not dry. They cook fast so watch them!

dinner 1

This dinner was very easy and fast! I really hope you enjoy it as much as we did!

dinner 3 dinner 4

XxOo Tasha

Sunday, July 13, 2014

Product Review – Soul Nourishing Homemade!

Disclaimer: This is a product review for Soul Nourishing Handmade. I was compensated to write this post but opinions are 100% my own.

If you suffer from dry skin in the summer (like I do) then this is the post for you! I was so excited when Soul Nourishing Homemade reached out to me and wanted to send me a few products to try! I LOVE handmade bath products!

I was sent their Lemongrass Soap and Nourishing Body Butter:

photo

Triple Body Butter Crème: This is THE ultimate MUST have butter crème! Seriously! Made with unrefined shea butter so you get the benefits of vitamins, minerals and fatty acids that help restore, quench and moisturize your skin. Also made with mango butter and cocoa butter, all skin loving and hydrating butters. This is an intensely hydrating butter crème. A little goes a long way. Great for dry skin. It does not "sit" on top of your skin. It instantly melts into your skin providing all day moisturization, well into the next day. Only have to apply once per day because it's so moisturizing. Leaves a nice glow on the skin. No toxic chemicals you can not pronounce. No filler ingredients, which offer no benefit. No synthetic dyes, no formaldehyde, no parabens, no mineral oil, no petroleum, no phthalate, no animal testing. Ingredients your skin will love and thank you for. We have several varieties of triple body butter crème. Top sellers are Lemongrass and Cashmere & Soft Silk.


Goat Milk Soap: Made with farm fresh goat milk. No powdered or canned milk here! The milk we use is as fresh as you can get...from farm to soap! Goat milk is high in Vitamin A which helps repair damaged skin tissues. Great for all types of skin, especially those with skin conditions such as eczema, psoriasis, and acne. No harsh chemicals or irritants. All ingredients are recognizable and unadulterated in their form. It moisturizes while it cleanses. Because of the creaminess of the milk from the fat molecules, it boost the moisturizing qualities of the soap, leaving your skin incredibly moisturized. No synthetic ingredients. Just pure, natural soap, the way nature intended it to be. Free of cancer causing ingredients. Free of toxins. Full of skin loving goodness! We have several varieties of goat milk soap. Top sellers are Lavender & Oat and Peppermint & Tea Tree.


Herbal Healing Salve: The perfect chemical and toxin free alternative to ointments and creams. This can be used for cuts, scrapes, burns, rashes, stings, etc. It's made with ingredients that have healing properties such as antifungal, antibacterial, antiviral, and anti-inflammatory. Calendula flowers, organic slippery elm, organic marshmallow root, and organic neem leaves are infused into extra virgin olive oil over a long period to seep their benefits into the oil.

soul picture

I noticed a difference in my skin RIGHT AWAY! The soap lathered into a luxurious foam and my skin felt so silky smooth afterwards! And the body butter soaked right into my skin, leaving it hydrated and healthy looking! Soul Nourishing Handmade is such an amazing small company, too! Tiffany, the owner, has been such a pleasure working with! Thank you for this opportunity Tiffany!

Please please PLEASE check their products out today! Let me know in the comments below if you purchase any of their products – I would love to hear your thoughts!

XxOo Tasha

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