Chocolate Peanut Butter Protein Smoothie

If you like Reese's Peanut Butter Cups, this recipe is for you. Peanut butter and chocolate has got to be one of the greatest pairings of all time, but sadly, indulging in such a combination usually results in a hefty portion of guilt as well so I usually stay away from it. However, I was recently reading an article on what you should eat for a healthy pregnancy and peanut butter was on the list! This got me motivated to find a way to enjoy a peanut butter, chocolate concoction that was actually good for me. Considering it's summer and most days are hot, I naturally starting thinking about ways to enjoy chocolate and peanut butter in a refreshing, cool way. A smoothie seemed like the best way to go.

So after a little trial and error I concocted the ultimate chocolate peanut butter smoothie that's packed full of valuable vitamins and protein, lasts longer than a Reese's Peanut Butter Cup and is, in my opinion, far more satisfying and guilt-free.

Whip up this smoothing and you will benefit from the following:

• 33% of your daily Fiber requirements
• 25g of protein, nearly 1/3 of your daily protein needs when you're pregnant
• 80% of your daily Vitamin E requirements
• 20% of your daily Folic Acid requirements when pregnant

I like to include wheat germ because it adds a delicious, slightly nutty flavor and gives you 20% of your daily Folic Acid requirements, and when you're pregnant, that's extremely important. But whether pregnant, looking for a delicious protein-rich snack, or just wanting to satisfy a chocolate craving, this recipe will satisfy what you're looking for without giving you the guilt you feel after polishing off a king size Reese's Peanut Butter cup package. It's especially good in the summer when the weather is hot and you want a milkshake to help you cool off. It won't make you slim but it will give you some great nutrition, which is more than any candy bar can boast. 

Ingredients:
4 T. Peanut Butter
1/2 Cup Frozen Banana
1 Cup Ice
1 T. Natural Unsweetened Hershey's Cocoa Powder
2 T. Honey
2 T. Wheat Germ
1 Cup Almond Milk
1/2 Cup Low Fat Plain Greek Yogurt
1 Scoop Vanilla Protein Powder

Healthy Protein Smoothie with Nectarines and Oats

I hate peaches. Actually I hate peach fuzz. For as long as I can remember, holding a peach brought chills down my spine, gave me goose bumps and caused my teeth to grind slightly. It is an awful feeling that I still get today every time I hold a peach. The sad thing is that I love the flavor, which is why I adore nectarines. They have a very similar taste to peaches and I don't have to go through the process of cringing every time I pick one up. Just thinking about them right now is giving me an uncomfortable tingle.

Thankfully, I have never found a recipe that didn’t taste as good substituting nectarines for peaches. If you’re not weird like me and peach fuzz doesn’t bother you, feel free to use a peach in this smoothie instead of a nectarine. You’ll end up with a very similar result, though you might need to add a little more ice as peaches tend to be juicier than nectarines.

What I love about this smoothie is that it gives me an opportunity to take advantage of the fresh summer fruits and flavors while giving my body extra nutrients by adding in ingredients like wheat germ and vanilla protein powder. Currently, I am expecting my second daughter and this is something the developing baby, myself and my 1.5 year old daughter Eden can enjoy together. Eden loves this smoothie more than any other and it’s easy to see why. It’s sweet, flavorful and delicious.

For me, I like soaking up as much calcium and protein as I can to keep myself healthy while baby number two takes what she needs from me. It can be so difficult to get in enough calcium, especially when pregnant, so I’m constantly looking for ways to create delicious protein shakes rich in calcium, vitamins and other valuable nutrients. That’s why I typically use almond milk in smoothies instead of regular milk. Not only does almond milk give my smoothies a creamier consistency, but it also gives me an average of 15% more calcium in every serving over regular milk and includes important nutrients such as Vitamin E (50%).

The USDA Daily Food Plan for moms recommends that pregnant women consume 5.5 to 6.5 ounces of protein daily in the first trimester and then increase their calcium intake to between 6.5 and 7 ounces daily for the remaining two trimesters. A healthy protein smoothie like this one then becomes both a meal and an important protein boost all in one. I like starting the day off with a vitamin packed smoothie like this one because not only is it delicious, satisfying and healthy, it’s also super easy to make, and for me, convenience and speed are very important. So enjoy this protein-packed summer smoothie recipe and indulge in a delicious shake-like smoothie without the added guilt and calories.

Like peanut butter? Check out my delicious, protein-packed peanut butter smoothie recipes.

Ingredients:
1 Nectarine
1/2 Cup Almond (or regular 1%) Milk
1/2 Cup Mango Juice
1/2 Low Fat Plain Greek Yogurt
1 T. Honey
2 T. Wheat Germ
1/2 Cup Frozen Banana
1 Cup Ice
1/4 Cup Oats
1 Scoop Vanilla Protein Powder

Mini Crustless Bacon Spinach Quiche

I have always loved a good quiche. I love the way they smell when they are baking and the blend of flavors when consumed. But sadly, most quiches are anything but healthy. For example, a Quiche Lorraine at Mimi's Café will cost you 894 calories, 540 of which are from fat! Order this for breakfast and you could end up consuming 92% of your daily fat intake for breakfast. As much as I love raw vegetables, I don't want to spend the rest of my day eating only celery and carrot sticks because I spent all my calories the moment I rolled out of bed. But quiches are so good!

After closer inspection, it turns out that a large portion of the fat and calories in most quiches comes from the crust. Now, I like a quiche crust as much as the next person, but when eliminated I'm surprised at how much I don't miss it. In fact, I think a quiche without the crust actually enhances the flavors of the entire quiche because you don't have a flaky crust trying to steal the show. Another thick does of calories comes from the whole milk used in most quiches and the substantial amount of cheese. But I've found that substituting a low-fat milk, say 1% does not make me wish for the full fat version. I also use cheese more as a minor supporting role in the overall dish. Most of the flavor in these quiches comes from the teaspoon-sized scoop of crumbled bacon, chives and egg. I've found that the amount of cheese added to a recipe does not significantly change the flavor of it, and so I always use less cheese than typical in my recipes. Don't believe me? Try it. Use a little less than normal cheese in your favorite dish, or go without cheese at all, and see just how much you miss it. If you have enough other good flavors you won't be disappointed.

Finally, most quiches are about 4-5 inches in diameter, which is a hefty size if the quiche contains fatty ingredients. In the U.S., we are consistently given portions that are much larger than we should actually consume, but we eat them because we have been trained since childhood to “finish our food”. So by reducing the size of the quiches, eliminating the crust, using low-fat ingredients and adding in fresh vegetables that provide nutrition, these quiches succeed in making you feel full and satisfied without making you feel like you need to exercise immediately thereafter to eliminate the calories and guilt.

By spraying mini muffin tins with fat-free cooking spray and using it to cook up bite-sized quiches, you end up with not only delicious quiches with easy portion control, you also have a great, easy, healthy brunch offering that your guests will love. It’s also an easy way to appease your gluten-free friends as well as those without dietary restrictions. It’s a win-win for everyone.

Ingredients:

5 Whole Eggs
3 Egg Whites
1 Cup 1% Milk
¼ t. Salt
1/8 t. Pepper
Chopped Chives
Crumbled Bacon
Chopped Fresh Spinach
Mozzarella

Directions:

Preheat the oven to 325 degrees. Generously coat a mini muffin tin with fat-free cooking spray. Beat eggs, egg whites, milk, salt and pepper together until blended. Pour into muffin tin and fill to 3/4 of the top. Sprinkle bacon, chives, chopped spinach and mozzarella on the top of each little quiche as desired. Bake at 325 degrees for 20 minutes or until the tops of each quiche turn a golden brown.

 

My Great Grandmother's Famous Swedish Pancakes Recipe

In case the blonde hair and blue eyes weren't enough indication, I'm Swedish, well, among other things anyway. My dad's grandmother was 100% Swedish and passed down a lot of her family's heritage to her children and grandchildren. She passed along traditions, parts of the language and most of all her recipes. Like any recipe passed down for generations, this one is authentic, delicious and a family favorite. 

Because of their delicate, delicious flavor and their similarity to crepes, I always get excited when I see crepes on the menu at a restaurant. But sadly, I am usually disappointed. It's the old rule of, never order something from a menu that you can make better at home yourself.

Anytime I make Swedish Pancakes for friends they joke with me that they are crepes and why do I call them Swedish Pancakes. I always told them they are different but couldn't really explain why. For the most part they seemed like they were one in the same. 

However, when I traveled to Paris, France recently I learned to explain the difference. I was just certain that crepes in Paris would blow my mind and cause me to think differently about my own Swedish Pancakes. I mean, I knew that my family's Swedish Pancakes were incredible but this is the French we're talking about, they're known for their crepes! So while in Paris I made a point to seek out crepes anywhere I could, from street vendors and restaurants, looking for that incredible flavor I just knew would be there. Surprisingly, I was vastly disappointed. 

Crepes in France were tough, chewy and doused in chocolate and other sugary toppings. They treat their crepes more like a dessert. My family's Swedish Pancakes are anything but chewy. They are warm, soft and can be torn apart with two pinky fingers. They are bursting with flavor, especially if you dust them with a little powdered sugar and a couple drops of syrup. The crepes I tried in Paris were bland, somewhat stale and if it weren’t for the jellies, chocolate sauce or bananas covering them would taste more like stale bread than pancakes. Paris crepes are not made for breakfast and quite honestly, the Swedish do them far better.

In my family, we always topped our Swedish Pancakes with butter, powdered sugar and syrup. But over the years, I’ve tried out a variety of toppings that are a little more healthy than my family’s staples. Don’t get me wrong, butter, powdered sugar and syrup are a great way to eat them, but you can save quite a few calories and the sugar by dropping the butter – they are so flavorful you don’t really miss it anyway, especially if you cook them in a little bit of butter you won’t need anymore. You can also drop calories and sugar by eliminating the syrup and substituting natural fruit jelly, or better yet, fresh fruit like strawberries or blueberries. A fine dusting of powdered sugar is always welcome no matter the topping you choose but is not entirely necessary. If you want a little extra sweetness however try drizzling a little honey on top.

So without further adieu, below is my family’s Swedish Pancake recipe. Guaranteed to taste better than crepes in Paris.

Ingredients:

2 Eggs

½  Cup Flour

Just Under ¾ Cup Lowfat Milk

Pinch of Salt

2 t. Sugar

Heat a medium saucepan to medium low heat. Coat the pan with a thin layer of butter. Mix all ingredients until smooth. Pour just enough batter to cover the bottom of the pan and move the pan to make sure the bottom is coated evenly. Flip after a couple minute or when light brown spots appear on the bottom of the pancake. Cook the other side for approximately one minute. Roll and top with the toppings of your choosing.

Walnut, Pear, Gorgonzola Salad

Up until a few years ago, I did not like salads. Part of the problem was that I thought of salads as iceberg lettuce with croutons, which I didn't like, and tomatoes, which I couldn't stand. Oh, and I wanted to be extra healthy so I wouldn't use any dressing. Talk about unsatisfying!

But then I started experimenting with salads that sounded interesting at restaurants. I was surprised to find that not only did I like salads, I craved them sometimes, if they had the right ingredients. I was also surprised at how filling salads can be.

So over the years I have learned to create salad combinations that I find delicious and filling while still adding a nutritional punch to your diet. This is one of my go to favorites. It fills me up while leaving me feeling energized and fulfilled. If you've never been a fan of salads, I urge you to start branching out. You might be surprised at what you discover.

Ingredients:
2 Cups Romaine Lettuce
2 T. Chopped Walnuts
2 T. Gorgonzola Cheese
1/2 Cup Chopped Pear
2 T. Craisins
2 T. Ken's Steak House Balsamic Vinaigrette

Fluffy Blueberry Pancakes

As I've mentioned before, I am a sucker for pancakes. I usually try to make something a little different, but sometimes, I just want a good old-fashioned blueberry pancake. This is my go to recipe. Not a lot of sugar or oil and you can cook them with fat-free cooking spray. I love the flavor of these so much I eat them by hand, no butter or syrup. Enjoy!

First, heat your skillet to 375 degrees. You know it's ready when you can sprinkle water droplets on it and they sizzle.
Whisk together the egg, milk, brown sugar, vegetable oil, baking powder and salt until smooth. Gently stir in both flours until just blended - don't over stir. There are two ways to add blueberries to your pancakes, you and pour the batter onto the skillet and place them individually within each pancake before flipping them over, or you can gently stir them into the overall batter. It is faster to stir them into the batter but I prefer the placement method when I have time. Otherwise, my pancakes turn an unusual blue color rather than being tan with blueberries. But the choice is yours. For the ones in the picture, I went the fast route and stirred them in - thus the blue color.

Pour pancake batter onto the skillet in 1/3 cup increments. Flip the pancakes over when you see bubbles surfacing all over the batter.

Ingredients:
1 large egg
3/4 cup white flour
1/4 cup wheat flour
3/4 cup milk
1 T. brown sugar
2 T. vegetable oil
3 t. baking powder
1/4 t. salt
1 1/2 cups frozen or fresh blueberries

Why I Gave Up Cooking

Before

Some of you may have noticed that I haven't published any new recipes on my blog in quite some time. Maybe you thought I got too busy, maybe you thought I got bored with it, or maybe you were just thankful I found better things to do with my time. But the truth is, I stopped posting new recipes and content because I gave up cooking.

Yes, every time I went to make something I had an overwhelming feeling of defeat and couldn't figure out what to cook. So we have been eating a lot of Pei Wei, pizza, and foods from "tweener" restaurants. You know, the kind where there is no drive through, but you don't have to pay extra for a server either. Just good food fast.

Then last night it hit me, I wasn't cooking not because I didn't want to, but because I couldn't find what I needed when I needed it, and my pantry was the main culprit. How could I possibly come up with things to make when I didn't even know what I had? Something had to be done.

So last night, with the help of Eden who stacked everything I gave her into the tallest towers she could make, I pulled everything out, threw out the bad, and put back the good. The result is an organized, workable pantry that easily shows me what I have to work with. It took me a little over two hours, and thankfully I didn't have much that was expired, but I got rid of a lot of unnecessary packaging and piles of grocery bags!

After
 

My pantry is still overloaded with too much food, but at least I have a better handle on what I have. Last night brought about three new resolutions for me. First, I am finally going to put to use the stack of reusable grocery bags I have in my closet. It will both help the environment and keep my pantry in order. I removed a completely full grocery back full of plastic bags from the pantry, plus another giant paper bag full of them and never know what to do with them once I have them.

Second, I am challenging myself to see how long I can go off of my pantry before I have to purchase more food from the store. I will reserve the ability to purchase fresh fruits and vegetables, along with perishable items like milk and eggs, but other than that, I am going to cook with what I have until I get my pantry to an even more pleasant organized space.

Finally, I am going to post more regularly, at least once per week and twice per week if I can. So be prepared for some recipes based off of non-perishable items I have in my pantry for the next several weeks. It is going to be a fun, cost-saving challenge.

Vitamin C Explosion Smoothie

It's almost 40 degrees in Denver this morning, which means it's heating up enough for a delicious smoothie breakfast! I whipped this up yesterday morning and loved the tang of the orange juice. It's very tropical, make me think of summer and is packed with Vitamin C to help keep away a winter cold. You can use frozen mango for a faster, easier smoothie and omit the ice, but I had a fresh mango and no frozen mango so naturally I went with the fresh choice. 

Ingredients: 
1/2 Fresh Mango
1/2 Cup Frozen Bananas
1 Peeled Clementine or Little Cutie
1 Cup Orange Juice
1/2 Cup Ice

Cream of Vegetable Soup

While visiting Dollywood in Pigeon Forge, Tennessee one year, my family and I attended a dinner and a show event during which I tasted cream of vegetable soup for the first time. I had no idea what I had been missing! It had a phenomenal smell and the creamy, milky consistency calmed the kick of the pepper prevalent within the soup. From that moment on, I was hooked and went home to create this recipe so I would never again miss out on the delicious flavor of this soup. It tastes like you're eating something packed with calories but when you use low-fat milk, you keep the calories very low. Not only that, but this is a delicious way to pack vegetables into your diet. Feel free to experiment with more than what I have listed. 

Start off by boiling everything but the butter, milk and flour in the chicken broth and water until the vegetables are tender - about 10 minutes. Transfer the soup to a blender or food processor and blend until creamy. In the original pot, on low heat, melt the butter, stir in the milk and flour until no lumps remain. Stir in the blended soup and heat all until warm. 

Ingredients:
2 Cans Chicken Broth
1 1/2 Cups Water
1 Potato
1/2 of an Onion
3 Celery Sticks
2-3 Carrots
1 1/2 Cups Cauliflower
1 Garlic Clove or 1 T. Chopped Garlic
1/2 t. Salt
1/4 t. Pepper
1/2 t. Bay Leaves

2 T. Butter
3 Cups Milk
3 T. Flour

Spinach & Feta Stuffed Chicken

For me, eating healthy is all about flavor. While I love being healthy I am not usually willing to sacrifice flavor for function, with a few exceptions. I talk to a lot of people that believe fat in meat, butters and creams is the only way to get the flavors they seek. So when I starting thinking about something to cook I work hard to come up with something that would taste delicious to both those who typically eat healthy and those that do not. This spinach, feta stuffed chicken is one of those recipes.

Start out by preheating the oven to 350 degrees. Sauté the onion and garlic in the olive oil for 5-6 minutes, stirring occasionally. Pound out the chicken breasts until they are approximately half an inch thick. If you have a very large chicken breast, slice it in half and pound out each half to the desired thickness. 

Go back to the stovetop, lower the heat on the onion mixture and gently stir in the spinach, feta cheese, salt and pepper until the spinach is wilted. Spray the bottom of a pan with cooking spray and lay the chicken breasts flat in the pan. Scoop half the mixture onto one breast and fold it over as if you were making a half sandwich. Repeat for the next chicken breast. Lightly spray the tops of the chicken breasts with cooking oil and sprinkle a pinch of salt and pepper on top of each.

Cook at 350 degrees for 25-30 minutes, making sure the chicken is no longer pink and the juices run clear before digging in. I like to serve the stuffed chicken breasts with fresh vegetables. This is filling, delicious but incredibly lean. The combination of feta, garlic and onion give it a fantastic Mediterranean flavor while the lean chicken and spinach supply a great source of lasting protein.

Ingredients:
2 Medium Boneless/Skinless Chicken Breasts
1 T. Olive Oil
1/2 Medium Onion - diced
1 Fresh Garlic Clove - minced (or 1 T. jared minced garlic)
2 Cups Spinach
1/2 Cup Feta Cheese
1/4 t. Salt
1/8 t. Pepper

Olive Garden's Zuppa Tuscana

Ever since I was a kid I have always loved the Zuppa Tuscana soup from Olive Garden. Most of the time I don't even taste their pastas because the soup, salad and bread sticks are enough to satisfy my cravings and fill my belly for one day. But combining all you can eat bread sticks and soup when they are both so delicious is a dangerous combination for me. So I make my own version of Zuppa Tuscana at home that tastes just as good, has fewer calories and is much cheaper than ordering at the restaurant, and it's so easy to make.

Start off by sauteing the chopped garlic in olive oil on medium heat for 2-3 minutes. Add the sausage and red pepper flakes. I use spicy sausage but for a milder soup substitute regular sausage for spicy. Once the sausage is completely browned, pour in the chicken broth, low-fat milk and water and bring to a low boil. While waiting for the soup to boil, thinly slice 3-4 medium red potatoes and chop up two cups of kale. Once the soup is boiling, add in the potatoes and simmer until the potatoes are soft, approximately 8-10 minutes. Add the kale and salt and continue simmering for about 5 minutes. Serve and enjoy the caloric and financial savings! Makes approximately 4 servings.

Ingredients:
1 T. Olive Oil
1 T. Chopped Garlic
1/2 roll Spicy Sausage
1 T. Red Peppers
2 Cans Chicken Broth
1 Cup 1% Milk
1 Cup Water
3-4 Red Potatoes - thinly sliced
2 Cups Chopped Kale
1/4 t. Salt

Salami BBQ Pepper Pizza

Here's a fun, fast, weeknight pizza that's not necessarily healthy, but is definitely healthy-er than cooking up a DiGiorno. I start off with a piece of Naan bread, coat it with my favorite BBQ sauce and then add mozzarella, salami, red onions, green peppers, banana peppers and feta cheese. I love the explosion of flavor and how unique it is, not to mention how fast it cooks. Throw it in the oven at 400 degrees for 8-10 minutes or until the cheese is melted. 

This is a great family dinner night as everyone can layer on their own favorite toppings. One slice of Naan bread feeds about 2-3 people so you can enjoy making a couple different varieties and have dinner on the table in 15 minutes.

Ingredients:

Naan Bread

Famous Dave's Devil's Spit BBQ Sauce

Salami

Red Onions

Green Peppers

Banana Peppers

Mozzarella Cheese

Feta Cheese

Blueberry Cream Smoothie

This is one of my favorite smoothies! It is so creamy and flavorful yet it's filled with nutrition. The yogurt, bananas and oats give it a thick, milkshake-like consistency that makes you feel like you're ingesting 1000 calories rather than a couple hundred. If you're a blueberry fan and prefer creamy smoothies over icy, this is the smoothie for you.  

Ingredients:
1 Cup Frozen Blueberries
1/2 Cup Frozen Banana Slices
3-4 Pitted Dates
1/2 Cup Oats
1 Cup Almond Milk
1/2 Cup Vanilla Yogurt
1 Scoop Protein Powder

Cavin Gray

Today I have the pleasure of introducing you to Cavin Gray, actor, producer, and film-maker extraordinaire! I have personally be watching his career and life literally since the day he was born. Yes, the resemblance isn't a coincidence, Cavin is my incredibly talented and inspiring younger brother. I wanted to introduce you to his name and his face so you might be inspired by his story. This guy is on his way to major motion pictures and has already accomplished so much in his career. I am proud to call him my brother and even happier to call him my friend.

What has always amazed me about Cavin is his positivity, tenacity and endless pursuit of his dream. In a world where aspiring actors are around every corner, Cavin has already turned his aspirations into a sustainable career and is on track to achieve even greater things in the months and years to come. He has acted in numerous commercials for some very recognizable names such as: Cox Communications, Southwest Airlines, and Hyundai, and he is currently on air in a commercial for the Arizona Lottery. However, Cavin says his favorite commercial he has participated in was a spot he did for YogurtMart a couple years ago. In YogurtMart, Cavin helped write, produce, film, edit, and act in the commercial and it's obvious how much fun he had in creating it. 

For the last 12 years, Cavin has been making a name for himself in Phoenix, Arizona, acting in numerous commercials, doing improv with Jesterz and Crosseyed Comedy, teaching improv classes at Waymaire Studios and producing award-winning commercials for Wal-Mart. But in the fall of 2013 Cavin packed up his camera and moved his career to Los Angeles where he promptly signed with a commercial talent agency, auditioned for and got a commercial for the Arizona Lottery, which is currently running, and joined an improv troupe. You can see him at his first California improv debut on February 21st at Spectacles Improv. 

Cavin has also been featured in a number of independent films such as Parallax, a short, 22 minute film that has won multiple awards at film festivals across the country including the 2012 Phoenix Film Festival Winner for Best Arizona Short film. Go to Netflix and you can rent his first feature film, Deadfall Trail, in which he plays a spirited young kid who joins his friends on a camping trip that goes terribly wrong. 

There is literally not enough room in this post to share everything Cavin has done, but you can get a snapshot by viewing his latest commercial reel. But the thing you need to know most about Cavin is that he is achieving his dream everyday, and it is possible to attain the impossible - he is living proof of that. As an actor, he has encountered numerous naysayers over the years who told him he should choose another career, or that he couldn't make a living as an actor - he didn't let that stop him - and because of his persistence he has accomplished one goal after another.  

"What I love most about what I do is the feeling of accomplishment," said Cavin. "I LOVE, love, love being able to work on a project, whether producing, filming, editing, acting or otherwise, and get done with that project and think, wow, all that hard work culminated in this end result."

Cavin says that ultimately he would like to work in big budget feature films or on a TV show. "I think about my little brother and he has TV shows he watches religiously," said Cavin. "I’d love to be on a show he watches religiously. But ultimately, I'm just very thankful to be able to do this and happy I can use my talents and passion to make a living."

So if you ever wonder if your dreams seem too big to achieve, just think about Cavin and remember that his persistence and hard work have paid off in allowing him to make a living pursuing his dream, and follow him in his career to ultimate stardom. And if you are looking for some great laughs and incredible talent for your next church or family function, give him a call at 623-980-5105 and book his family-friendly improv troupe, Crosseyed Comedy, for side-splitting laughs the the whole family can enjoy.

Healthy Pumpkin Pancakes

Since Eden started eating solid foods I developed a new found love for pumpkin puree. She loved eating it straight from the can and it provided her with great nutrients while cost less than traditional baby food. I had almost forgotten what a wonderful, useful thing it can be, not just for babies, but for adults as well. There are so many

So I started experimenting with pumpkin in my pancakes and was inspired to make pumpkin pancakes as healthy as I could without sacrificing any flavor. The result is the recipe for healthy pumpkin pancakes below. These pancakes are moist and flavorful and Eden devours them joyfully. They are fantastic with a little bit of whipped cream and powdered sugar, though to lose some of the best benefits by sugaring it up, but you have to have a little fun every now and then right?

Ingredients: 
1/2 cup whole wheat flour 
1 Cup Almond Meal 
1/2 cup rolled oats (old fashioned) 
1 1/2 teaspoons baking powder 
1 teaspoon cinnamon 
Pinch ground nutmeg 
Pinch ground ginger 
1/4 t. salt 
3 T. Honey 
2/3 cup canned pumpkin purée 
2 eggs 
1 t. Vanilla 
3/4 cup 1% milk

Felted Familiars

I am fortunate to know some incredible people that inspire me with all that they do. Because they inspire me, I wanted to proclaim their awesomeness to the world so that others might be inspired as well. So every Friday, I will feature an incredible person that I find inspirational. No, you won't find these people on a Wheaties box or on the cover of Time magazine, but they are the gems, the up-and-comers, the real people that make us pause because we are inspired by who they are and what they do. Some are my friends, some my family, and some I haven't yet had the pleasure to meet, but these are the stories that should drive all of us to greatness and remind us to never give up the pursuit of our dreams.

With Valentine's Day just around the corner I wanted to introduce you to Erin Nix, who I have been proud to call a friend for 16 years and counting. She creates adorable felted creatures and thrives on custom orders of beloved pets among other requests.

We bonded initially over our love for animals. I remember being amazed at her collection of live creatures back then: two cats, a dog, two anoles (lizards) and an underwater frog named Aunt Bea. I had never known anyone so kind, full of joy and passionate about animals. Today, Erin has turned her love for animals into a home-based business, hand-crafting little creatures out of felt. She calls them Felted Familiars, based on Medieval European folklore that foretold of supernatural creatures that were believed to assist people in the use of magic. 

"I call them “familiars” because they provide smiles and companionship as you go about the magic of your daily life in everything you do," she says. The creatures she creates are fantastic, one-of-a-kind, and take her hours, sometimes- days to create. She uses dyed sheep wool and special needles to sculpt the wool into bears, dogs and even dragons. To get an idea of the time and care that goes into each creation, watch her create a Felted Familiar and you will be amazed. 

"There is something mesmerizing and invigorating about being able to sculpt animals out of wool," said Erin, who spent nine years of her life devoted to studying sheep while obtaining her Animal Behavior Science degrees from Montana State University. "To see what you can do with wool is really exciting." Erin says she loves the art of crafting the Familiars because it gives her an opportunity to run her own business and to make people smile. "I have never had a job before where I look forward to Mondays," she says. "I feel like there should always be more animal stuff in the world and I love bringing joy to people through my creations." 

So if you are looking for something truly one of a kind for someone you care about, or you want to remember a beloved pet in a fun way, send Erin a picture and watch her transform your two-dimensional image into a three-dimensional keepsake. You can find her premade crafts in her Etsy shop or order custom creatures through her website: www.feltedfamiliars.com

Mexican Casserole

Considering my husband Brandon grew up in Yuma, Arizona and I spent nine years in Phoenix, the longest I've lived in any state, it's no surprise our family meals often have a southwestern flair. It certainly helps that we love a good avocado. When I was first getting to know Brandon, he mentioned at one point just how much he loved avocados and from that moment on, I knew he must be a great guy, because only truly great guys love avocados. Turns out I was right. So I am always trying to come up with ways to enjoy this fantastic green vegetable, especially since it provides valuable nutrition as well. Avocados help lower cholesterol, protect against heart disease, cancer and cataracts, so what's not to like?

This recipe is fantastic with sliced avocado or guacamole on top. It is relatively low in fat and bursting with flavor and you can have it on the table in under 30 minutes. Sometimes I cheat with this recipe and use frozen chopped chicken breast to help speed up the cooking process. I cook the chicken, onions and green peppers in a dash of olive oil until the chicken is hot and the vegetables are soft. Then I add the salsa, taco seasoning, cream cheese, black beans and corn. Once everything is blended together, I put half of the mixture in the bottom of a pan and top with a sliced whole wheat tortilla and a sprinkling of cheese. Then I spread on the second half of the mixture, top with more tortilla strips and pop it in the oven at 375 degrees for 12 minutes. I take it out, sprinkle a little more cheese on top and put it back in the oven for an additional 3 minutes or until the cheese is melted. Then comes the fun part - top it with sour cream and a generous helping of guacamole or sliced avocados and devour!

Ingredients:

1 Chicken Breast, Cooked and Diced

1 Small or 1/2 Large Yellow Onion - Diced

1/2 Green Pepper - Diced

1 1/2 Cup Salsa (I use Herdez Hot)

1 Package Taco Seasoning (I use McCormick)

2oz Reduced Fat Cream Cheese

1 Can Black Beans

1/2 Can Corn

Mozzarella Cheese

2 Whole Wheat Tortillas

Green Energy Smoothie

As a parent of a spunky one-year-old I am always trying to make sure Eden's diet is filled with valuable nutrition to help her grow and develop into a healthy and strong young girl. The habits I set up with her now will help prepare her for the future, and will hopefully be what she falls back on when I am no longer in sole control of her diet. With this thought in mind, I am always trying to make healthy food a fun treat. For example, I started feeding her fresh blueberries several months ago and she loved them because they were different and easy to chew. So every day when I pick her up from daycare, I  surprise her with a handful of blueberries, which she subsequently devours. It is something she looks forward to every day and makes fruit something to anticipate. 

One of the ways I get her to eat her fruits and vegetables is to eat them myself. Eden is in a phase when she wants everything that I have, so I use that to my advantage. When I make a fruit and veggie packed smoothie, I always give some to her, and she sucks it down like most kids would a glass of chocolate milk or apple juice. The difference is, she is getting fresh, whole fruits and vegetables free of added sugar and preservatives and loving them.

She has never turned down a sip of mom's smoothie and always wants one of her own, so I've been testing the boundaries of what she might like. I decided to mix up a powerful, nutrient rich smoothie with ingredients most kids would shy away from. I threw in kale, spinach, an apple and celery and blended them with a little agave nectar and pineapples - she couldn't get enough of it! Neither could I to be honest. The flavor is spectacular and every sip reminds me that I'm doing something truly fantastic for my body, and for my daughter. There is a lot of pulp with this smoothie so you'll want to blend it longer than usual or use a filter to separate the juice from the pulp. For Eden and I, we drank the whole thing, pulp and all. 

Kale is a super food bursting with nutrition including: calcium, vitamins A, C and K. It's not hard to find information on the benefits of kale and the benefits of spinach are equally easy to find as the green leaves  are known to be a great source of iron, potassium, calcium, protein and vitamin A among other nutrients. 

So for kids and parents alike, a smoothie like this packed with spinach and kale is a fantastic way to start your morning and a great way to get in healthy greens without having to eat a salad. Eden doesn't have the teeth yet to crunch on a salad, so a smoothie is the perfect alternative. And how much will consuming this smoothie cost you? Less than $1 per glass. 

Ingredients: 
1/2 Granny Smith Apple
1 Large Kale Leaf
1 Cup Spinach
1 Celery Stick
1 Cup Chopped Pineapples and Juice
1 Cup Ice
1 t. Agave Nectar

30 Days of Insanity

DAY 1

Every once in a while, you get the opportunity to pause and reflect on where you've come, and what it took to get to where you are. I have that opportunity today. After 30 days of relentlessly following the Insanity workout program, I find myself thinking back on where I started, what the journey looked like, and what the final destination became.

Anyone that knows me will tell you that I am among the first to stand up and speak to the benefits of eating healthy and exercising. We only have one body and one life to live, if you treat you body poorly you will reap a harvest of heart disease, diabetes, and extremely high medical bills. However, treat your body right and you will feel better, be stronger and go farther in life than you ever thought was possible. You cannot undo a lifetime of poor eating and exercising choices, so the perfect time to start is today. 

However, these 30 days have made me realize that while eating healthy and exercising is important, there are other factors to consider that are perhaps more important than the former. The first is time. Just like you cannot reverse the effects of a lifetime of poor choices, you also cannot turn back the hands of time. While I was fiercely pursuing the completion of my 30 day Insanity program, I at times lost sight of other important life and health factors. My sleep for one. Because I work a hectic schedule, about 11-12 hours per day of commuting and working, squeezing 45 minutes of Insanity into every day gave me little time to prepare dinner, get Eden ready for bed and spend time with my husband, Brandon. Something had to give, and since I didn't want to sacrifice time with Eden or Brandon, I sacrificed my own sleep to the point where six hours of sleep was a good night. This was neither healthy nor good for me. 

Because of my lack of time, I began to feel anxious - I could hear the clock ticking with every minute that went by. If friends or family asked me to get together, I would either turn down the offer or go but constantly calculate in my mind how many things I would fall behind in for every extra minute I was out. The Insanity program didn't give me breaks, save for one day per week, and I usually spent that time catching up on everything that piled up during the six days before. 

Not only did my sleep and relationships suffer, but my body suffered as well. Of course I expected to experience muscle pain from an intense six day a week workout routine, but what I didn't expect was the vast number of times my right knee would collapse on me mid-workout and the pain I would experience during the day after. All the squats, lunges, jumps and high-intensity movements gave my poor knee little relief and had me cautiously relying on railings anytime I attempted stairs. 

But surely I saw some great results after 30 days of working out right? I mean after all that sacrifice, how could I not be pleased with my results? While I will admit my entire body, especially my butt and thighs, are much more firm, I didn't see quite the results you might expect. I actually gained three pounds, my bulging calf muscles felt like they might split out of my skin, and my ravenous appetite meant I was likely to ingest more calories than I would burn doing Insanity. 

Of course muscle weighs more than fat and burns fat more quickly the more you have, meaning the increase in my appetite was partially a result of feeding my muscles, but I didn't like the change. I started the program to get lean and firm, yet my muscles thought I was training to compete in a body building competition. They just kept getting bigger actually making my clothes tighter. 

So what have I learned from this experience? While I will always be an advocate of exercise I have realized that, like everything else, it should be done in moderation. You really can have too much of a good thing and variety is important. I think my knee would have fared much better had I varied my activities, like biking one day, swimming another, and then doing Insanity. I should have listened to my body on nights when I was exhausted and gone to bed instead of forcing myself to finish 45 minutes of exercise when my form was likely not very good. I shouldn't have let my exercise routine take over my free time to the point where I was stressed at the mere thought of spending time with the people I care about. 

So what am I doing now? I'm giving myself a flexible 3-4 day a week exercise schedule, doing any activity of my choosing. Today I used lunch time at work to take a Pilates class at the gym next door. I couldn't believe how peaceful yet difficult the class was. Instead of again going through an exercise program I had grown to hate, I found myself rejuvenated, refreshed and strengthened instead of exhausted. During my 30 days of Insanity, we had some beautiful days in Denver. I should have gone for a bike ride with my little family, or gone out for an invigorating run, but instead I stayed inside and did the same movements I had been doing for weeks, counting the minutes for it to end. 

Life is precious, and there is very little time to do the things that you want to do. From here on out, I'm still going to take care of my body, but I'm going to do it in ways that benefit my whole life rather than just my body. Wednesday nights I am going to start taking a Zumba class with a friend, on Saturday I'm taking my daughter swimming at the rec center with my husband and my parents, and Mondays and Fridays I am going to force myself not to work through my lunch like I usually do and take yoga and pilates classes instead. Because while Insanity is a great way to get in shape fast, I have to question what I lose from following such a rigid program. Maybe I will go back and do it again at some point but for now however, I am choosing the healthy-er life and focusing on what matters. My body might not be as chiseled as it would be if I continued with the program, but I believe I will be happier and more content overall, which to me is what living healthy-er is all about.    

DAY 5

DAY 8

DAY 10

DAY 11

DAY 12

DAY 13

DAY 17

DAY 19

DAY 25

DAY 26

DAY 27

DAY 30

DAY 30

Spicy, Avocado Game Day Dip

If you're going to eat chips and dip, why not get some kind of value from it? I recently started making hummus at home. It is so easy - or would be if I had a food processor - in a blender it takes a long time. However, you can puree together great, fresh ingredients that are the perfect blend for your tastes at a fraction of the cost of purchasing premade hummus. Speaking of blending to your tastes, I like a little kick so I blended two jalapenos into my recipe. If you're not quite the heat lover that I am, I'd start with one jalapeno and see how you like it, then add more as you go if you want more spice.

This recipe was inspired by the Spicy Avocado Hummus made by Hope Hummus - best hummus I've ever bought - but it comes at a steep price tag of over $5 per container. So why not try out my own version with fresh ingredients and see how it goes? The result - delicious - and for less than $2 I was able to get even more.

If you've never tried to make hummus at home, or aren't even sure what hummus is and if you'd like it, I challenge you to try this recipe. Just make sure to use a food processor instead of a blender. It will save you about 15 minutes of blending and stirring. Eat it with chips, crackers, vegetables, pitas or the dipper of your choice. 

Ingredients:
1 14oz Can Garbanzo Beans
1 Ripe Avocado
2 Jalapenos
1 T. Olive Oil
2 T. Lime Juice
1/4 t. Salt
1/4 Cup Cilantro
1/8 t. Pepper

Insanity - Day 30!

I finally did it! I completed my commitment to do Insanity for 30 days. A part of me wants to keep going just so I could say that I completed the entire program, but I'm honestly not so sure it is good for me. I will explain more later when I sum up my experience. I am too tired tonight to do justice to my thoughts. For now, I will sleep on it and tomorrow I will provide my full thoughts. I am just so happy that I did it! Thanks so much to everyone who supported, encouraged and motivated me along the way. Your words had value more than gold. Until tomorrow...