summer of clean eats and exercise - day one

hi! i plan to share my summer mission - to get healthier and to feel my best- with you!

 i am doing this for many reasons, but most importantly, for my overall health and quality of life. please join me in this mission- i would love to have you! we can motivate each other in the comments section of simply blush and can hold one another accountable! i plan to share my accounts on here throughout july and most of august. 

all are welcome to join! 

meal plan ideas: 

stay tuned for lots of clean eating recipes… 

today's exercises: 

60 min walk 

Cardio Fix and Arms- 21 Day Fix- Beachbody

*if you are interested in this- please let me know! i have a great coach and would love for you to join!

… 

lots of smoothies coming your way… 

i am going to be keeping track of inches, weight, what i am putting into my body, will be exploring vitamins, fun clean recipes, and will be doing a variety of exercises! 

we would share our successes & hardships in this journey together

… are you in? 

be kind to your minutes…

source: bravegirlsclub 

eight must haves for your daily diet~

By incorporating each of these, you will begin to glow from the inside out.  Rock on, my friends!

Leafy Greens

High in B vitamins, minerals, and beta-carotene, greens are the number one food you can eat regularly to help improve your health. A good way to get greens into your diet are Green Smoothies – GREENS MAKE YOU CLEAN! Pack your blender full of your favorite greens and watch as your body magically begins to clean itself out. Here is my go to recipe: Favorite Green Smoothie. 

Coconut Oil

Definitely my favorite oil to cook with and add to green smoothies. Coconut oil is a unique saturated fat because it is chalked full of medium-chained fatty acids which are easy for the body to convert into fuel. Remember “saturated” just means the oil is typically solid at room temperature. Saturated oils are the ONLY oils safe to cook with. 

Eggs (Protein)

To me, eggs are the perfect food. They contain everything needed to sustain life – protein, antioxidants, minerals, and B vitamins – including Choline, which is a rock star! Choline is essential for the liver and gallbladder to emulsify fats. Choline also helps aid brain function in adults by maintaining the structure of brain cell membranes and acts as a precursor to neurotransmitters. If you are looking for foods that bust your sugar cravings, eggs are a no-brainer. I eat mine every morning cooked in coconut oil along side some avocado.

Avocados (Fat)

Avocados are a great source of healthy vegetable fat. It is rare to find fatty vegetables and fruits in nature, which makes avocados a real delicacy! Put together with eggs for a match made in heaven.

The Greek translation of FAT is LOVE! 

Fermented Foods

A good place to start? Kombucha! Kombucha is a carbonated probiotic drink full of enzymes, minerals, and essential vitamins. However, the nutritive qualities are not the only thing to brag about. This drink is great for your digestive system, helping you break down food and re-populate your gut with healthy flora. After the fermentation process, where the good bacteria turns sugar into nutrients, there is some residual sugar left over which makes this drink a semi-sweet treat. (*Note: Get started brewing kombucha at home! Purchase your starter kit HERE.)

Chicken Bone Broth

Delicious, digestible, and familiar; it’s also nutrient-rich.  Bone broth assists with digestion, allergies, immune & brain health, contributes to glowing skin & hair, promotes healthy connective tissue, and is extremely soothing if you are sick.

I buy my bone broth from my local farmer, but you can learn how to make your own bone broth at home here: Easy Crock Pot Chicken Bone Broth. 

Fish Oil

The Omega-3s in fish oil are extremely important in our daily diet because of the anti-inflammatory effect they have on the body which assists with joint health and skin conditions.  Fish oils have earned their reputation as “brain food” because some people eat fish to help with depression, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders.

Cod Liver Oil is my go-to oil that I take each and every day. Traditionally, this was THE health food in Grandma’s cupboard. The naturally occurring Vitamins A and D, Co Q 10, DHA, and EPA support brain function and development, and the natural balan

ce of Vitamins D and F help with cell metabolism, your immune system, hormone levels and regulation of cholesterol.

Sweet Potatoes

Sweet potatoes are a slightly more complex carbohydrate than regular potatoes with a far greater nutrient profile. This means they break down slower and don’t cause the blood sugar spike that you have to worry about with white potatoes and other simple starches. I love them because you can make them sweet, savory, salty, WHATEVER! Delish. Carrots, winter squash, sweet potatoes ~ packed with beta-carotene and other phytonutrients. After completely removing all forms of bread & gluten from my diet, I rely on squash, carrots, and sweet potatoes when I am craving a “hearty” meal.

Happy Eating!

reasons to exercise…

what are your reasons? 

weekend favorites~

veggie bowls

I love this combo because it has a ton of different colors, textures, and flavors. 

You can get all sorts of creative with this “template” – using different veggies, spices, dressings, and adding beans/meat to the mix for more protein.

Here’s what you’ll need for this particular bowl.

8-12 oz butternut squash, cubed
6-7 oz shredded red cabbage
1 –2  cups broccoli and/or spinach
1 ripe avocado
cooking spray
salt
pepper
cinnamon
butter, coconut oil,
 or a dressing of your choice additional seasoning(s) of your choice

1. butternut squash

Start with this because it takes the longest. I bought my squash pre-cubed because…well, those things are just a beast to cut. Toss cubes with salt and cinnamon (amount to your liking), and place on a greased baking pan. Bake at 400 degrees for 40-45 minutes (tossing it 20 minutes in).

Sweet potatoes would be a great sub for butternut squash too.

2. red cabbage

As with the squash, I buy this pre-shredded to make life easier. I love cooking shredded red cabbage until it’s soft and almost pasta-like. I cook mine in a stovetop pan with some cooking spray or canola oil, and season simply with salt and pepper. I cook it on medium heat (tossing frequently) just until it reaches the consistency I like, which is between 15-20 minutes. To speed up the cooking process, add some water to the pan and cover it for steaming effect.

3. spinach and/or broccoli

This is where I get lazy. I always have frozen spinach and broccoli on hand, so I just throw a bunch in a bowl and microwave for 2 minutes. When it’s done I add a little bit of butter, pepper, and garlic salt. Hey, lazy greens are better than no greens!

4. avocado

And now the easy part. Add sliced/cubed avocado. After these pretty pictures I mashed the avocado up into the cabbage and greens as a “dressing” of sorts.

**********

What are your favorite vegetables? 

Do you ever make veggie bowls like this?

source: girlmeetslife

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absorb instantaneously!! 

please message me for details on how this can be beneficial for 

sun damage and anti-aging :) 

https://janellemonaco.myrandf.com/Shop/Product/AAAPS01

thoughts

monday love

self care love

have a wonderful and relaxing weekend…

shrimp stir-fry and some winter love

Ingredients - we used shrimp instead of chicken… 

• 2 cups white rice
• 4 cups water
• 2/3 cup soy sauce
• 1/4 cup brown sugar
• 1 tablespoon cornstarch
• 1 tablespoon minced fresh ginger
• 1 tablespoon minced garlic
• 1/4 teaspoon red pepper flakes

• 3 skinless, boneless chicken breast halves, thinly sliced
• 1 tablespoon sesame oil
• 1 green bell pepper, cut into matchsticks
• 1 (8 ounce) can sliced water chestnuts, drained
• 1 head broccoli, broken into florets
• 1 cup sliced carrots
• 1 onion, cut into large chunks
• 1 tablespoon sesame oil

1. Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20 to 25 minutes.
2. Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.
4. Remove chicken from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is longer pink in the middle and vegetables are tender, 5 to 7 minutes. Serve over rice.

 source for recipe: allrecipes - stir-fry

some baby's breath around the nest - a favorite of mine. 

- so many celebrities are switching to rodan + fields - trust me, it's life-changing and they're clinically proven to be around 90% effective - I am in love! Please message me for details- anytime! 

it's still snowing in charlotte
and is so beautiful.
photo credit: blair richardson

for more on cute packaging and salads in a jar 

visit simply love 

a creative mind ~

as someone who has always been labeled 'creative' ~ this article is very relatable to me- it has always been hard for me to express what is constantly going on in my mind with others who don't necessarily relate:

 We have all heard the saying "tortured artist". It's a commonly used phrase to describe the frustrations an artist has with people who don't quite understand them. This frustration typically leads to isolation, depression and many other expensive emotions. In my opinion, this stereotype doesn't even scratch the surface of what a creative person lives day to day. This is why I am going to make my own label - "cursed creative".

What is a Cursed Creative?

A cursed creative is an person who lives to create. It could be music, painting, writing, editing, design, acting or coding. There are hundreds of outlets for a creative to use to drive their passion. And the curse is... it's never enough. There is no final piece of work. No final applause. There is only an appetite that is never satisfied.  Like a Vampire with better taste in clothes... is the life of a Cursed Creative.

When I first started working with creative minds, it was a challenge for me to understand what drives their passion (or more appropriately their hunger.)  I have done a lot of thinking on this matter, and here is what I have concluded:

Do they care about Money? In short, no. A true creative wants to share with people around them the way they see the world. In many cases, they knowingly understand the profession they are entering doesn't result in a big salary or a million-dollar payday. The irony to me, is that most of the richest people in the world are "creative" minds, that were either lucky enough to commercialize their vision at the right time, or were able to surround themselves with business-minded people to turn their talent into money. Either way, I know for sure money is not the root of why they are creative, and it certainly isn't the motivation behind their passion.

Do they care about Fame? Yes (but in a good way). We all appreciate someone's desire to be famous. It's natural for any person to want to be known and respected by thousands (or millions) of people around the world. It's even more important for someone who creates something to share it with the world. Fame to a creative is more like acknowledgement. It is the assurance of sharing their creation... and not so much the red carpet "take pictures of me" fame. The only real exception is performers (actors) and musicians, because they personify their creativity. In some way they are the MOST cursed creatives, because their art is them. They don't paint the art, they become the art.

So the obvious question is - why are many creatives still unhappy (or un-satisfied) after having success. Why do musicians who perform to thousands of fans screaming their lyrics, are still depressed backstage? Why do actors who perform lead roles in Oscar-winning films, still find themselves on the other side of a needle. The answer is not easy to comprehend or explain. 

It is simply a curse.

When you are a creative being... you are only fulfilled when you are creating. It is a never ending cycle. And no matter what you create - no matter how magnificent, popular or profitable - you will wake up the next day wanting more.

Of course, it's not all bad. There are a few positives in being a creative.

 Here is a short list:

1. You will experience life in a way no one else can comprehend
2. You will change the lives of everyone who knows you by sharing your experiences through a creative outlet.
3. You will change the world. 

...

can you relate to this article? 

i would love to hear-

please share your thoughts below…

source: http://hubsarasota.com/blog_view.cfm?BlogID=1097

smoothie love

1/2 large banana, 2 large fresh strawberries, 1/4 cup blueberries, 1/2 cup milk, 1 tsp vanilla extract, 2 tablespoons vanilla yogurt, 2 ice cubes

a thing called life ...

In the midst of working toward your goals, never neglect your "why". 

Enjoy life today, not "someday"…

mini facial love

my skin has never looked or felt this way -
since using rodan + fields (I began using at the end of november) … 
i literally never dreamed to have skin like this! 
one of my favorite things- 
the mini facial regimen 
which i use around three times a week 
it's a micro-dermabrasion paste that is a high-glide, oil-free formula designed to promote maximum gentle exfoliation. it is designed to be used intermittently to enhance cell turnover and improve skin tone and texture. Lucky Magazine reports that it smoothes away rough spots… i love, love the way it makes my skin look and feel! 

r + f soothe love

thrilled to see that my clients are loving their products- 

the success stories are all extraordinary 

all products are 80-90% clinically proven effective 

check out my website to order:

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nail 3 love

I would like to introduce and share my love for Nail 3 in Matthews, NC with you all. Over the past year, I have been visiting Wendy (she's so very kind and talented) and I always love going to see her. If you live in the Charlotte area and are looking for a place for manicures, pedicures, facials, waxing, etc. please go visit her business. Wendy- thank you for always being so personable and simply fantastic! 

I always love stopping in to your shop~

you do such a great job <3 

simple pleasures

… on a cold, damp and gray morning.

warm latte

 k. hall candle 

avett brothers pandora station

cozy

a book

relaxed.

evernote

spending my first snow day of the year getting my jobs/home organized~  here is a new app i am loving and wanted to share: 

For many of us, getting organized and increasing productivity are big goals in the new year. The good news? You don’t have to make huge, workflow-altering changes in order to work more effectively. Consider the following small steps you can take with Evernote to make 2014 your most productive year yet:

1. Hold more effective meetings. Create an agenda note in Evernote for each meeting. Include any files that need to be discussed, snapshots of handwritten notes, and any other details to get attendees prepared. If you work on a team, keep your meeting agendas in a shared Business Notebook so everyone can access the details of upcoming meetings and review action items that result from conversations.
2. Brainstorm better. Whether you’re going solo or working with other people, ideation is often a key step in moving projects forward. When brainstorming, use Post-it® Notes to jot down ideas. Arrange (and rearrange) them on the wall in groups that outline next steps for your projects. Use Evernote on your mobile device to capture them for easy reference.
3. Expand your skills. Evernote can be a powerful tool for many work-related tasks, both on your own and with your team. Deepen your skills with Evernote @ Work, where you’ll learn new ways to leverage Evernote in your day-to-day tasks. Once you’ve started using Evernote in a new way, share the knowledge with your team members so everyone can benefit.
4. Go paperless. Make 2014 the year you clear your desk of paper. In addition to eliminating paper clutter and saving space, getting your documents in Evernote makes everything searchable, shareable and accessible from any device. Stay productive from anywhere. The ScanSnap Evernote Edition Scanner makes it easy for you take stacks of business cards, documents and receipts, and get them into Evernote quickly.
5. Rightsize your tools. To help ensure your productivity, make sure you’ve chosen the edition of Evernote that best supports your efforts. If you work on your own, Evernote Premium lets you upload more information, easily search inside your documents, and access your notes on-the-go (even without an Internet connection). Evernote Business builds on these features and allows you and your team to be more productive, together, by making it easy for everyone to contribute to your company’s shared knowledge.
6. Travel the world <3 Save your travel plans in the 'Travels' Notebook. Travel planning is such an extensive process, so clip hotel information, save airfare and place itineraries directly into Evernote to recall easily.
   
   
   

Capture anything. evernote app. save ideas, things you like, things you hear, things you see. 

Everything links together- on your computer, ipad, phone.

what do you plan on capturing? 

… happy snow day, charlotte- they are rare but so beautiful 

source: evernote.com