CHELSEY ROSE HEALTH
A HEALTHY LIFESTYLE BLOG
IT'S TIME TO WELCOME ME TO THE YEAR 2016.
MY YOUTUBE CHANNEL IS FINALLY LIVE!
2 CLAPS AND A BRAVO.
Who needs a one month, plant based meal plan?!
I feel like people used to be attracted to cigarettes as quickly as they were attracted to a dope bomber jacket. It just became a statement piece, weird right? Like this outfit would be perfect if onlyyyy I had a cigarette.
Over the last couple of years I feel like the trend has definitely died down, like a lot. I remember when I used to go visit my grandparents and their house would just REEK of smoke. I swear, now when anyone even walks through a house with a cigarette in their hand I can sense it.
Our older generations we're definitely in the cigarette scene but like I said, times have changed... I mean the box even states SMOKING KILLS on it now. YIKES.
I personally CANNOT STAND the smell. I've just never been into it. When someone smokes I can smell it on the breath, in their hair, on their clothes, in their car, on their hands...EVERYWHERE.
What's interesting though is that smokers actually begin to lose their sense of smell and taste so they really don't understand how overwhelming it can be.
Not only that but smoking drys out your skin which eventually starts to make it look grey because there is a lack of oxygen supply in the body.
They also cause MAAAAJJOR wrinkles, causing you to look much older than you really are and they turn your teeth and your fingers yellow :(
Smoking is one of the biggest forms of preventable death. By smoking you increase the risk of cancer in your mouth, esophagus, liver, kidneys and you have an increased risk of cervix cancer.
What really bothers me about cigarettes is that when I look at it, I have NO EFFING IDEA what's in it. I do know though that it is packed with carbon monoxide, you know, that thing you have an alarm for in your home? Because if you inhale to much you can die in about 3 minutes.
Carbon monoxide basically high jacks your oxygen and completely robs you of your red blood cells. As soon as carbon monoxide grabs ahold of these cells, you can NEVER get them back or repair them, no matter what you do.
On the up side though, red blood cells only last about 4 months so IT IS POSSIBLE to stop the habit in it's tracks, and create a new you!
Smoking is a serious issue that a lot of people are hooked on. I totally understand that it would be hard to quit, especially if you have been doing it for most of your life. for most people it is a serious way of relaxing, relieving stress, and having something to do for 5 minutes.
A lot of people like to smoke on their break, or in their car, and unfortunately, a lot of girls have turned to smoking to resist the urge to eat since smoking reduces your appetite.
This is what I call "a quick fix", and I'm not for those.
I don't think you should pick up a new bad habit for a short term result because that bad habit will have even longer lasting BAD consequences than good ones.
if you're feeling like you have a problem snacking too much or feel like you just want to lose a little weight, drink 24oz of water in the morning and eat 3 pears + 2 oranges and tell me you're not full.
Eating things with fiber and drinking plenty of water will reduce cravings, curb your appetite and promote weight loss + give you ENERGY while making you feel full. See? Not that hard, and your not trashing your body and your beautiful hair and skin with toxins.
If you don't smoke right now, PLEASE don't start, you will just start chipping away years on your life. If you do smoke now, try something new everyday to quit.
Smoke less for the first few days, then tell yourself that you're done. Get nicotine packets or start exercising to help keep it off of your mind. This will start adding years to your life!
You can do it!
Well hello, hello, hellooooo.
As much fun as it was to travel, go on road trips, see family and drink my face off..it feels SO good to be back home.
Like, I'm preeeetty damn happy about it.
I'm sure I'll be over it in like a week but for now, I'm happy to be here.
What made coming home even more exciting was that I walked in to my room with a package from Perfect Bar...not to mention my fridge is empty - side note, I need to go grocery shopping SO BAD.
This has been some what of a secret that I've had to keep for like ehh 2 months, but now I can officially let you guys know what's up!
Perfect Bar JUST released 3 NEW flavors!!
Is anyone else as excited as I am?
I feel like these are seriously one of the BEST snacks to grab when you're on the go or to eat before the gym.
I already had some fave's, obviously the coconut almond, almond butter and peanut butter, but now it's a close tie between two of the new ones.
Here's what we're workin with:
+ COCONUT PEANUT BUTTER
+ MAPLE ALMOND
+ BLUEBERRY CASHEW
uhhhhh yum! Blueberry cashew is sooo good.
So there's the good news!! Keep an eye out for these and let me know which one is your new fav! PS: How cute is Perfect Bar's delivery?!
LET'S TALK BALANCE.
Alright so this is sort of a little baby experiment that I wanted to do, and to be honest... I was PRETTTY surprised!
I asked you guys a question the other day on my instagram that said,
Would you rather kill yourself in the gym, or eat clean?
Honestly I thought that most people would find it easier to just eat clean but the majority of you said that you would rather kill it in the gym.
This is totally how I used to be. I would eat whatever because I knew that I would run it off in soccer practice. BUT when I had to quit soccer and I kept eating whatever I wanted, the pounds STACKED ON.
Like 25 of them. No, I'm not exaggerating.
I was still waking up eating two Eggo waffles every morning with peanut butter and syrup (so bad but so gooood, lol.) when one morning my dad said, "You can't eat crap like that anymore unless you're doing some kind of sport or working out." Uh, excuse me??
I feel like this was one of those times where I stopped chewing with my eggo sandwhich in my hands, with syrup and shit all over me and just had CONFUSION stamped all over my face.
I can't remember if I finished that breakfast or not but I do remember that moment. (Let's be real, I probably finished it. It probably felt like the last supper in my 16 year old drama days).
I got so lazy that I DID NOT, definitely not, in a million years want to pick up another sport. I played soccer for years thru my Sophomore year of high school and I did Taekwondo until I reached black belt (little unknown secret). Needless to say, I WAS OVER IT.
So what did I do?
I started eating healthier. To me it seemed easy. I think because I knew how hard I had to work out in practice in order to have my body, just knowing that I could eat healthier and also lose weight just seemed a little better all around.
Long story, short, this is where my fitness journey really began.
After I started buying all my own groceries at my parents house and started taking my lunches to school, I quickly started seeing weight loss happen!
(Although, I'm surprised I didn't get Mercury poisoning because I think I ate a can of tuna EVERYDAY).
This motivated me to get back into the gym and soon enough I was IN LOVE with working out again.
This was when I really started seeing some SERIOUS changes. My back was becoming defined, my jaw line was shaping out (losing water weight from sweating), my ass was getting compliments, I WAS JUST ALL AROUND TIGHTER. Tighter ass, tighter arms, and love handles were out of my life. FINALLY.
Oh and my cellulite? Also left with my love handles. I hope they're happy together.
Besides the physical benefits though, the combo of me eating clean and working out had my energy thru the roof.
My friends always seemed to be tired and just wanted to lay down and watch TV while I was itching to go do something. Ride a bike, take a walk, go to the beach and go play in the ocean, ANYTHING.
Like they say, I was a body in motion, and I wanted to say in motion.
Sure enough, that's how I still am today. Unless I'm working on my computer or catching up with an old friend, I can really only sit for like 7 minutes before I say "Okay, I gotta get up and do something."
The point of all of this? I'm trying to prove to you that you REALLY won't have your best energy, your best skin, your best health, your fullest potential, and be the most energetic version of yourself until you start COMBINING a healthy diet with an active lifestyle.
I'm currently reading Cameron Diaz's latest book "The Longevity Book" (I read her first one 4 times, sort of obsessed), and she says,
"Good food without fitness or sleep won't make you healthy. Working out every day but starving your body of nutrition and rest won't make you strong. Sleeping eight hours a night but not eating well or moving enough isn't going to keep you bright eyed and alert. But if you do all these things consistently on a daily basis, you will be amazed at how your entire being responds."
God, I love her.
We have to take both seriously. Or all three actually if you want to get into the importance of sleep as well that Cameron covers.
If you don't like working out right now, start with one small new habit. I PROMISE YOU, your body CRAVES movement. It's slowly dying just begging you to move around, you just can't hear it right now.
Start waking up a tinnny bit earlier and walking outside for 15 minutes. Once this becomes comfortable, walk longer, or maybe get a gym membership and start doing the incline walks for 30 minutes on the treadmill (ASS LIFTER). I do this every week.
If eating clean isn't your thing right now then do the same thing by starting one small habit that is a step in the right direction. The first thing I did when i started eating clean was I worked myself up to drinking 1 gallon of water DAILY.
I would just carry it around with me everywhere I went and the results were AMAZING.
My love handles SHRANK, my cravings - GONE, my appetite was in control, I had more energy.
I swear by it you guys.
--- I have a lot of blog topics I want to write up. BUT if you have any ideas, always let me know in a comment on instagram and i'll do my best to answer :)
That's all for today!
MY CHEAP, MUST HAVE PRODUCTS.
So if you follow me on SNAPCHAT (CHELSEYROSE) you might have already seen that I went over this briefly the other day. I LOOOOVVEE stocking up on stuff at a good ol' CVS or Walgreens. It's like all the best parts of a grocery store but in a smaller room, and probably a little cheaper. So when I run out of everything I need in life, at the same damn time, drug store runs are my favorite.
I FOR SURE have a few favorites and just got a new product from FABFITFUN that I am OBSESSED with.
I just want to cover all my faves from mascaras and hair products that I use daily to some items that we all just NEED for summer beach vibes.
I'll talk about all the products first and then I'll leave pictures and links for you at the end :)
1. Voluminous Mascara by L'Oréal
Seriously though, i've been using this since I've been old enough to wear mascara and everyone always seems to be asking me "are those your real lashes??". I've tried a bunch of other mascaras and I've never understood why I even bother. This is like 10 bucks, goes on so smooth, doesn't clump or dry out and is just THE BEST. Only thing that could make it better....? #2.
This is a double sided mascara with one side primer and one side mascara. Again, I tried ONLY buying this and using the mascara it comes with but still, I resorted back to using the regular voluminous mascara and only use this for it's primer. But I could just be picky. I mean, they're both Voluminous by L'Oréal, they've gotta be pretty similar right?
3. Burt's Bees BB Cream
This is the new FAAAAVV! Welcome to the fam Bb Cream ;)
This stuff is amazingggg to me! It's 15 bucks, it comes in a pretty big tube and you BARELY need to use any so it should last for like, ever. You know how the only thing you want in life is to have EVEN skin tone?? This does that for you. When I get out of the shower but don't feel like putting on a whole face of make up but also don't feel like looking like I just woke up, I use this.
It TOTALLY evens my skin tones, it has SPF, and it just gives me a nice fresh glow. Must have. PLUS when you go to the beach and jump out of the water, just put this on! WINNER.
4. John Frieda Sheer Blonde Go Blonder Lightening Shampoo & Conditioner
This stuff actually works which is sooo exciting for blondes! My hair can get to this super brassy weird color but once I use this for maybe 2 weeks I can see NOTICEABLE improvements.
The brassy color goes away and it just looks blonder and brighter. Money saver.
5. Summer To Go Cup with Lid and Straw
Okay first of all, drinking more water has been a major benefit since getting this. Not to mention COLD water. I've been drinking my MRM green drink in this every morning, I took it to the beach on the fourth of July just in case I wanted to drink beer out of it, it's great.
Like I said on my snap, I ALMOST bought the one at Starbucks but I held off and just checked out a drug store first and found one for like 1/4 of the price.
I mean, for $6.00, this is a must have in your beach bag. Trying to make my hair look anything remotely decent after getting bitch slapped in the ocean is well, impossible. I spray some of this all over my head after my hair gets damp as opposed to drenched and then scrunch it up.
This helps give it some moisture, controls the frizz and gives it some hold. And check out their DRY SHAMPOO - also a must.
7. Neutrogena Ultra Sheer Sunscreen SPF 100
I used to be the girl that would go lay out in the pool on a reflective floaty COVERED in baby oil. I would burn so bad that the tan lines would last for MONTHHHS. Then you start to grow up a little and realize that everyone else is right and we NEED to take care of our skin, and looking burnt is straight up unattractive. I would know - I've done it about 9 million times.
Now every morning, I cover my face, hands, and neck in this sunscreen because those three areas are the number one tellers of age annnd we just want to avoid that conversation at some point right?
Be safe and look sexy at the same damn time.
How To Eat All Week, On A College Budget.
Is it safe to say that summer is here?!
I'd definitely like to think so! I had to drive back home to San Diego a couple weeks ago for my baby sisters promotion to 9th grade and my other sisters graduation from high school and it was a littttte nuts.
She'll be heading to Santa Barbara as soon as the school year kicks back in and I told her to be prepared to eat nothing but apples and salads for the first 3 months because that's all she's going to be able to afford haha. (She doesn't know that we actually struggle with being able to feed ourselves and pay rent for the next like 5 years so she has that to look forward to).
But honestly, I feel like I'm still 18 because I don't like to spend too much time in the kitchen, I'm not home enough to cook TONS of food, and lets' be honest, I'd rather buy clothes and staycations rather than loads of food.
SO with that said, I want to show you guys an example of a totally obtainable HEALTHY grocery list that will feed you for the week, UNDER 60 bucks. (These are my Trader joe's finds, but you can find other things that are similar at a grocery store near you!)
Okay here's what you'll need:
- 1 Gallon Almond Milk - $3.00
- 1 Bag of Spinach - $2.50
- 1 Chocolate Hemp Protein Powder - $10.00
- 7 Organic Bananas - $2.10
- Raw Crunchy Almond Butter - $6.00
- Harvest Grains Cous Cous - $7.00
- 4 Pack Zucchini - $3.00
- 4 Lemons - $3.50
- Carton of Eggs (6) - $2.50
- Whole Grain Bread - $4.00
- 4 Avocados - $3.50
- 1 Red Onion - .90 c
- 1 Can Black Beans - $1.20
- 1 Can White Kidney Beans - .90 c
- 1 Can Garbano Beans - $1.20
- 1 Can Corn - .90 c
- 1 Large Bunch Fresh Cilantro - $1.50
- 1 Bag Flax Seed Chips - $2.50
- 2 Kind Bars - $3.00
Alrighty so you have a few options here:
For breakfast you can have:
1. A piece of toast with 1/4 avocado and two egg whites OR
2. A protein shake made with:
- ICE//2 Cups Nut Milk//1 Banana//1 TBS Almond Butter// & a HUGE handful of spinach. OR
3. A bowl of spinach with 2 egg whites, 1/4 avocado and 1/3 cup cous cous (This could be good dressed with lemon OR if you find 5 bucks - Go get OPA Ranch and put two tablespoons of that in this easy breakfast bowl)
For Lunch/Dinner, these are your options:
1. Cilantro Salad: (SOOO good and quick and cheap and refreshing, click here for the ingredients - yours wont have tomatoes but that's okay!)
2. BOMB 3 Bean Salad: Click here for the recipe. (In my recipe I added two cups of a whole grain rice/quinoa blend but it will still be good without it. Also, instead of making the dressing you can EASILY just dress it with lemon!! I LOVE this meal because it just stays in the fridge and it's ready to eat whenever you want. It also pairs well with those flaxseed chips!)
3. Zucchini Noodles with CousCous + Lemon: UGHHHH another one of my faves!! Just ask your mom to by you a spiralizer and then you'll be set. They're like seven bucks on amazon or at your local grocery store (I got mine at Ralphs) and they turn your zucchinis into noodles! I spiralize TWO zucchinis and cook them on high heat in coconut oil for two minutes WHILE I heat up 1/2 cup cous cous in a pan with coconut oil. (You can always catch me making this on my snap :CHELSEYROSE)
Put the cooked noodles and warmed up cous cous in a bowl, add 1/4 avocado, and squeeze 1/2 a lemon. (If you have that OPA ranch, I also like to dab 1 TBS of that in this dish).
4. Egg Sandwich: Lightly toast two pieces of bread while you cook three egg whites on low heat in coconut oil. When the toast is ready, spread 1/2 an avocado on there, top with the eggs and torn up spinach. Again - If you have that ranch i put a tinnny bit of that on this alos haha OBSESSED? I'm using that until I can make my own ranch.
You're snacks are:
1. Kind Bar
2. Flax Seed Chips (You could even smash up an avocado, squeeze 1/2 a lemon on it, dress it with sea salt and pepper, and dip your chips in there for a easy guac.
3. Banana with Almond Butter
ALSO what's great about this is that some weeks will go buy where you don't finish the almond butter or bread so you'll have a little extra money the following week so you could maybe get some frozen blueberries instead so that you can make my Blueberry Protein Shake or that Ranch I've been raving about haha.
Ballin healthy on a budget ladies & gents!!
SO HAPPY WITH THIS NEW NATURAL TONER I COULD CRY. CHECK IT.
(Currently Listening To: From Time by Drake)
Okay, I meannnn, have I been living in a hole or are you guys also new to this witch hazel thing? It kinda scares me when I find something incredibly useful and cheap that's been around for forever. Makes me wonder what else I'm missing out on...
But while we wait to figure that out, let's talk the MAGIC that is Witch Hazel.
I was telling a friend the other day that I feel like my skin is basically a light pallet of reds, whites and blues when I don't have make up on. Awesome. My under eye is blue, my cheeks get a light red-ish pink and then I have been avoiding the sun so this white skin is just glowing, and not in a good way.
He (yes he) said three things.
WITCH HAZEL. ALOE VERA. & ROSE WATER.
I thought to myself, witch hazel sounds scary, I got aloe, and I've heard rose water is good for your skin but I've never used it in anything else other than a cocktail sooo. (But this man has the most impressive skin and bald head you've ever seen so, I trust him).
I was thinking I had to go buy all three ingredients and get down on some kind of serious drill line for my nightly skin routine but then he told me it's all in one bottle and it's SO EASY.
I literally just get out of the shower, leave my face a little damp, and then rub a little bit of Thayer's into my hands and rub it all over my face. DONE.
I do the same thing in the morning when i wake up and I've ALREADY noticed that it's working as a toner.
Who else is excited for me?! SO EXCITED OVER HERE.
Okay so here's a little background on what the hell I'm talking about.
+ Witch hazel has been around for years and it is a topical astringent that comes from a shrub, kinda looks like a lavender plant, but yellow.
+ It's most commonly known use has been for skin because since it has a high concentration of tannins, it is capable of not only removing excess oil from your skin but it also shrinks your pores! SERIOUSLY WHYYYY AM I JUST FINDING OUT ABOUT THIS?!
+ So since your pores are smaller, less shit from the environment is getting trapped in your face which means LESS BLEMISHES, AND LESS BLACK HEADS. (Black heads are pores that are congested with pollution and toxins, ew.)
+ Obviously if it helps prevent blemishes it also helps TREAT current blemishes you may have or irritated skin and acne. Use a cotton pad to apply to the face to reduce irritation.
Since it tightens the skin and reduces inflammation it's literally THE PERFECT thing to use after you shave. Bye stupid ass razor burn, we all hate you.
BRIGHTEN AROUND EYES
I could cry. Isn't brighter looking eyes without concealer and 75 dollar eye cream everyones dream? Witch hazel will tighten and brighten your under eye, just make sure you don't get it IN your eyes.
I mean , I could go on for forever. It's also used to treat minor cuts, sunburns and varicose (spider veins). So that's JUST the witch hazel part! This little magic tub also includes doses of aloe vera and rose water.
I've tried SO many different skin products to try and tone my skin and they always end up making me dry out or get oily or I get little bumps on my face, kinda like acne, but not. I'm telling you you guys, iv'e oonly been using this for a few days and my face feels tighter, it's glowing IN A GOOD WAY and isn't oily or dried out.
AND IT'S CHEAP !!
I'll attach a link for you guys so you can buy like a million right now. This one was given to me by my friend but he said he got it at Sprouts so maybe places like Whole foods has it too.
Buy witch hazel:
Let me know how it works for you guys because I AM OBSESSED.
What's The Deal With This Little Black Pill...?
(Currently Listening To: Lying Together by FKJ)
Alright, so have you guys heard of this charcoal pill?
I got this about 2 weeks ago when I was starting to have some MAJOR stomach issues, and let me tell you what I THINK happened. So like I said before I LOVE L-Carnitine and I've found it to be working BUT I think something doesn't work for me when I take L-Carnitine and then I have a protein shake a few hours later.
Which SUCKS. I'm trying to mess around with it to see what the problem is but I'm pretty sure it's the combo so I might switch over to L-Carnitine pills rather than the liquid.
ANYWAYS - So I did some research on these pills and found that they are mainly used to effectively treat a body that has been poisoned. Even though thats how I feel, haha I know that's not what happened. BUT I've read on multiple platforms that these pills are also helpful in cleaning out your digestive tract, reducing bloating and gas and can even help prevent hangovers.
So here's how it works. The charcoal doesn't necessarily absorb the toxins in your body but it rather has the toxins BOND to them (since charcoal has a negative charge and all these toxins in our body have a positive charge - little science for ya).
Side note: In come cases I am VERY adamant about reading every last detail and every last instruction and for some reason I think I'm noticing that when it comes to natural supplements, I never really read the directions.
(Funny side story: This whole not paying attention reallllly F'd me over a few years ago when I bought some Niacin from whole foods. I read like a million supplement bottles while I was there so by the time I got home with my Niacin, I thought in my head that I was supposed to take 3 Niacin. Little did I know that I was thinking of a different supplement and i was really only supposed to take ONE Niacin.
So whatever I'm on the phone with my dad and don't double check the amount and just pop three into my mouth and maybe like 10 minutes later I noticed I was getting SUPER hott, and itchy and rashy. I got off the phone, looked at the bottle and was just kind of like "oh shit - well there's nothing I can do about it, i'll deal with this rash for a few minutes."
NOPE. Full on thought I was going to die in my apartment alone as I called out of work. I was SHIVERING and sitting in a bath tub with ONLY hot water on and it still didn't feel warm enough. Freak right?
That episode ended with me crawling out of my bathtub, laying in my bed in my towel while I drained into a 4 hour nap. I remember going to Habit Burger as soon as I woke up, looking like HELL, to get some sweet potato fries and a veggie burger and this fool was STILL trying to hit on me while I was barely enjoying my meal outside.
Moral of the story: Read directions.)
Back to what we were talking about.
So this time, I didn't read FIRST about how you're supposed to drink water all day long when you take these pills. i didn't drink enough water because I already felt nauseous and then these pills made me even more dehydrated and then yesterday my stomach was SUUUPER messed up.
Again though I'm all about trial and error so today I had some more charcoal pills and I've been sipping on water all day and my stomach FINALLY feels back to normal so they helped!!
My friend told me that she had these also when she got back from Coachella and it helped ALOT and my roomie used to take them before drinking and said they were a game changer so definitely something to try!
How I'm Getting Ready For MIAMI!
Sooo getting bikini ready for summer in general is usually a big enough motive to kick my ass in gear BUT when you throw Miami into the picture, a girls gotta step up her game, right?
I'm already picturing bright bikinis, plain cheeky bikinis, sun hats, and margaritas!
BUT i've realized that I am straight up THE WORST when it comes to depriving myself of things. As soon as I say I cant have ANY alch or ANY sweets, or ANY extra carbs, I LOAD UP.
I don't know why but I know a lot of girls do this. So what i've learned is thatI have to set mini goals in order to get to the big one and that usually always works.
For example, instead of saying "I'm not having any drinks until we land in Miami", I'm just not going to have any drinks from Monday - Saturday, & I'll allow myself drinks on Sunday. Same goes for extra carbs. Like have you guys seen that zoodle pasta i've been making on my snap ? (CHELSEYROSE) The cous cous I put on that is seriously SO GOOD that if I don't put it in the fridge as soon as I get my serving out for lunch, then i'll pick at it haha.
But if i'm strict with myself throughout the week then I don't feel bad about having more on Sunday.
Okay, anyways, I'm blabbering.
Here's my plan for the next 2 months!
Breakfast: My green protein Smoothie (LOW SUGAR!) or my blueberry breakfast smoothie (just because I'm hooked on these right now & I can eat the same thing for literally months. + they're obviously loaded with ALL NATURAL INGREDIENTS and will give me fuel without making my digestive system use up too much energy first thing in the morning.)
Workout: So I have ClassPass & I freaking LOOOVEE it. If you do have Class Pass I suggest doing what I just started doing which is booking four days worth of classes at a time. I would do more if I could but the max is 4. I pick at least one cardio class like Spin or a bootcamp HIIT type of class, one Yoga class, and two sculpting classes like barre or pilaties
Days 5 & 6 are just whatever sounds good or whatever I feel like I need. My schedule has kind of been to do a hard ass class on Saturday afternoon since I take Sundays off and then I slowly get back into the workout week with Ariel Yoga on Mondays, then take on that 4 day schedule.
Scheduling your workouts is a HUUUGE way to be successful with your bod goals. The hardest part about working out realllly is showing up. Your mind will try to stop you 10 million times before your body does. Your body WANTS to go.
If you don't have class pass and you workout at home or go to the gym, I'd suggest this schedule:
Monday: Walk uphill for 30 minutes
Tuesday: My booty Blaster Workout before Lunch
Wednesday: 20 Minute Intervals ( 2 minutes quick walk, 1 minute SPRINT)
Thursday: My HIIT Game
Friday: 30 Minute run + This Abs Workout ( It's harder than it looks!)
Okay MOVING ON!
Lunch: Always a protein and greens or healthy carbs and greens for me. I believe in a diet high in protein, greens, and healthy carbs and low in fat. That doesn't just mean "low fat" titled foods. those are actually usually always worse for you because companies replace that fat with sugar. It means I try to make even healthy fats my least consumed micronutrient. I've found that that just works better for MY body AND I was influenced after reading the China Study. (Read my review of the book here). BUT as always - do what is best for you and always consult a doctor before starting a new eating plan that you are unsure of.
I love making Zucchini Noodles with a spiralizer (Some are as cheap at 10.00 bucks like this one on amazon!) & then I add 1/2 cup of couscous to it + lemon. SOOO GOOOOD.
Or I'll make a HUGE arugula salad + 1/2 cup whole wheat pasta.
Or my cilantro Salad <3
Honestly right now I'm SO GOOD with those three options. I'm obsessed with how these dishes fill me up but don't make me sleepy, they're all vegetarian and made with fresh ingredients! I have to stay on the go, I don't have time to crash in the middle of the day so I don't eat anything too heavy.
Snacks: Okay. The flax seed tortilla chips from Trader Joes are my shit. I love snacking on those with their pineapple salsa.
Jimica + hummus is bomb and refreshing because jimica is packed with water.
1/2 cup cous cous - because sometimes I just can't resist.
A Juice. Right now I'm loving NAKED's New Cold Pressed Juices. Found them at VONS.
Still with me? Almost done :)
Dinner: I always always always no matter what, every night of the week have a salad with dinner.
I don't think it's necessary to completely avoid carbs for dinner, but I do take a very small portion...like maybe 1/4 cup grains of quinoa, sweet potato or brown rice if I'm in the mood.
Then I'll do some kind of protein like beans or fish and then my salad. But honestly I'm a HUUUUGE fan of bowls. I actually think I eat every single meal out of a bowl HA.
I like to mix everything together. So i'll do a bowl of cauliflower rice with egg whites and veggies and make a "stir fry" or quinoa + veggies and shrimp if i'm feeling fancy...because shrimp is soo FANCY...
Or just another huge salad + grains because I really am obsessed.
The idea here is everything is natural ingredients, no animal meat, milk , cheese or yogurt, lots of water and coffee or tea.
I count ingredients NOT calories and I set small goals.
I hope this helps you figure out a schedule for yourself!
Your Healthier Cinco De Drinko
Ummmm a day that celebrates three of my all time favorite things...
1. Chips and Salsa, 2. Guac, and 3. Extra Spicy Margaritas
I wanted to share my guac recipe + my fav spicy marg right now + the carbless "chip" that I'm obsessed with - because who doesn't want to get full of guac rather than chips? (Insert salsa dancing emoji here).
Guac is one of my favorite things because it's all healthy , fresh ingredients and it's bomb so eat away!
I do 1/2 the amount of avocados compared to how many people are eating, so for four people I used two avocados. Here's what you'll need:
+ 2 Avocados
+ 1 Large Roma Tomato
+ 4 Stems Cilantro
+ 1/8 Cup Chopped White Onion
+ 1 Lime
+ 1/2 Large Lemon (or one small one)
+ 2 TBS Chili Flakes
+ 1 TSP Garlic Powder
+ Sea Salt & Pepper
Okay now here's the best part - I LOVE tortila chips - my fav are the Flaxseed Chips from Trader Joes (pictured), but if you're not in the mood for getting full off chips before you get down on tacos, jicama is your savior. You can also buy this at Trader Joes "pre cut" but you don't get very much and the sticks are kind of small. I suggest buying the actual vegetable for like 99 cents and cut it yourself! You can eat the skin or you can peel it off first, your choice!
Okay - now let's talk margaritas!
This one is SO good. Here's what you'll need:
+ 2 oz Silver Tequilla (a shot glass is 1.5 oz FYI)
+ 8 Blackberries
+ 3/4 oz Agave or Honey
+ 3/4 oz Lemon
+ 1 Jalepeno
Muddle the jalepeno & blackberries. Add all of the remaining ingredients. Shake with ice. (If you don't have a cocktail shaker, try a protein shaker!). Add salt to your rim, ice to your cup, then strain your margarita!
Upcoming Summer Bod Challenge! 04.26.16
Okay! Sorry i've been a little MIA on the blogs but it's because iv'e been busting my ASS trying to get next months freebie set up for you guys! It's officially READY TO GO! Everyone that is subscribed will receive my 7-30 day Meal Plan + Grocery List + will be entered to win the BOSS LADY $400.00 blender from Breville USA! So SUBSCRIBE, SUBSCRIBE, SUBSCRIBE.
So what is the meal plan exactly?
+ I say 7-30 days BECAUSE it is a ONE WEEK MEAL PLAN that offers something different for each meal every single day. Although, this plan is best used as a one month plan meaning that you would repeat the one week meal plan for each week of MAY.
+ I hook you up with a grocery list of ALL the things you will need. Some things you probably already have and some things will last you so it really only makes sense to repeat the plan, since you'll already be stocked with most of the ingredients after week one.
+ PLANT BASED meals here people! And they are delicious!
How do I enter to win the blender?
+ I ALWAYS ask my readers before any challenge to take three pictures of themselves in a bathing suit (front, back and side) because this helps you keep track of your progress SO in order to be entered to win the blender you'll have to:
- Submit your before and after pics to me at the end of the thirty days.
- Send me a nice little positive feedback about how the challenge helped you.
Do these challenges normally help girls?
Yes yes and yes! I've done challenges in the past and LOVE the changes and the positive responses I get back from girls. Here's some of their feedback! Check out their pics here.
+ "I NOTICED A DIFFERENCE AFTER THE FIRST WEEK OF STARTING THE TRAINING PROGRAM & STARTED FOLLOWING THE MEAL PLANS, MOSTLY IN HOW I FELT. BEFORE TRAINING I HAD NO ENERGY, AND I ALWAYS FELT SO BLOATED FROM EATING JUNK. AFTER ABOUT A MONTH, I NOTICED A CRAZY AMOUNT OF DIFFERENCE IN MY WEIGHT AND I'M SO MUCH HAPPIER WITH MY BODY! WHICH MOTIVATES ME EVEN MORE TO KEEP GOING TO SEE WHAT MY BODY IS CAPABLE OF :)"
+ Thank you! Honesty without this challenge and extra motivation from your Instagram and blog, I probably wouldn't have pushed myself to keep up with eating healthy and doing the workouts everyday!
+ Honestly, I enjoy working out and the plan was like having my own personal trainer! The more difficult part for me was the meal plan. You made it very easy to follow, but i would have slip ups do to my social life.. Besides my not following the meal plan completely, I found that avocados were my holy grail! avocado made me excited to spice up my meals! thank you so much! i feel stronger , i just need to work on my eating clean.
+ I absolutely benefited from your tips. I hope you keep doing posts such as these in the future bc the biggest differences I noticed were clearer skin, decrease in bloating, weight loss around my waist , decrease in cravings, and a increase in confidence, wooh! "
So Sign up for the newsletter asap, you can sign up at late as May 10th as I will be picking a winner for the blender on June 10th.
Take before and after pics.
GET READY FOR SUMMER WITH ME!
Some Abs Cheat Sheet Feedback! 04.13.16
So I got a lot of great feedback from you guys that have already competed the 30 Days Abs Cheat Sheet. A lot of you said the tips were really helpful which is great news!! I got a new idea from a reader that I'm going to try to implement by June (just in time for summer!) It's going to be a 1 month calendar that will have a new abs WORKOUT EVERYDAY!! It will be a fun project for me and hopefully SUPER HELPFUL for you guys so i'm excited to start working on that.
IN OTHER NEWS!!
You guys HAVE to read this readers feedback about the cheat sheet! Her results were AMAZING and her story is super motivational!
- Sara Portillo
How I'm Getting Ready For My First Fitness Shoot...in 3 Days 04.08.16
I literally never know what day it is. ALL DAY yesterday i thought it was Monday and it was THURSDAY. Like not even close. So it doesn't surprise me that i looked at my calendar today and realized that I actually only have three days until my first fitness shoot...not 8 like I originally thought for some unknown reason.
First of all, lets talk about this shoot real quick. So yes it's going to be my FIRST fitness shoot for Chelsey Rose Health & I am SO excited. I did a few shoots with W3livehealthy but this will be my first one on my own. (For those of you who followed W3livehealthy, if you haven't noticed...we all talked and decided that we wanted to go on a little but of different paths so that's why you won't see the three of us on there together anymore but we're all SO EXCITED for what's to come!)
The main idea behind the shoot is MOTIVATION. Motivation for me to get more posts out to you guys about workout tips and tricks (Since Iv'e been focusing more on the nutrition side of things) which in turn might motivate you to try something new or set some new workout goals! It's not just to have the picture on instagram or to get dolled up for a day (even though it's gunna be fun..!) It's to provide you guys with more information and tools and resources so it's definitely a little project that i'm excited about.
At then end of the day though IT IS A PHOTO SHOOT haha and I think it's in every girls genetics make up to want to do SOMETHING to feel like we're getting ready for the shots SO I wanted to fill you in on what I'm doing over the next three days to get prepped and who knows, maybe it will give you some guidelines for the next time you're in a crunch to slim down, and tone up.
1. Less Carbs
Notice how I didn't say NO CARBS. Best belieeeve I'm going to be working out over these next few days (as usual) and I need my carbs to fuel me. I'm just going to do a little bit less. At lunch time before I work out I will have 1/3 cup quinoa or cous cous with A TON of arugula and some some chopped baby carrots. (No croutons :( - salty). Normally I have a few because I live in moderation but I can hold off for the next few days.
No carbs at night though. Not that it's a huge deal but if there's somewhere I can cut down it would be there. I'll stick to lettuce wrapped tuna, salmon salads with lemon dressing and lots of veggies, and FA SHO.
2. Lots Of Fat Burning Water
A gallon a day at least. If I carry around a one gallon jug with me then I tend to go through a lot more! (You run to the bathroom a lot but you're flushing out TONS of toxins, reducing cravings by A LOT and reducing all that bloating and puffiness that comes with alcohol & salty foods, YAAAS).
For one gallon:
+ Squeeze or Juice 2 organic lemons
+ 2 Teaspoons Organic Cayenne Pepper
+ 1 Gallon ALKALINE WATER. (I mentioned in my snap the other day (chelseyrose - add me!) that you can find places around you that will sell you GALLONS of alkaline water for SUPER CHEAP!! Just google "ALKALINE WATER STORES IN your city) and you should get a map of some. You just have to purchase the 5 gallon jug when you get there and then they will fill it up for you for 5-7 dollars! (1 gallon at the store is like 3.50 so it's a great deal). The jug is about 30.00 dollars or so but it's a great investment that you only need to purchase once. Also - get a little one gallon jug to carry around with you while you're there if they have them!!)
3. Detox Tea
Detox tea is the shit. No pun intended? Haha gross anyways.
Seriously though detox tea is SO NECESSARY for every day life but especially when you're wanting to slim down pretty quick. This is what I use because it's the best tea I've found for detoxing with the colon cleanse and sustained energy with the Skinny Tea.
This is my go to, i HIGHLY recommend it. The colon cleanse can be a little intense your first couple of times so I suggest only steeping it for about 5 minutes. I steep mine for like 15 haha.
Get 10% off your purchases from Teami BLends with my discount code CHELSEY. Make sure you put a "Y" not an "A" .
4. Sweat and Tone
Definitely want to sweat to reduce puffiness and eliminate toxins from my body and I want to tone up! I'll probably do a spin class because i sweat my ass off in those classes, sit in the sauna for about 30 minutes one night (LOVE THAT) and do two barre classes because that's about all I have time for ! haha. Barre is AMAZING for toning quickly and plumping you up in all the right places. i suggest looking online at Groupon Barre Class Discounts and trying it!
5. Protein Smoothie
Another one of those things that you've probably seen a trillion times if you follow me on snap. I FREAKING LOVE THIS SMOOTHIE! It's filling, SUPER HEALTHY and plant protein based. I have been having one or breakfast and then I've been making one after my workout as well. This helps keep me full and satisfied and helps rebuild my muscles! YOU'RE NOT GOING TO BULK UP. If you want to that plump feeling in your ass after a workout to last longer than the next day you NEED to refuel with protein. Or else you're just "living off the pump" and your ass will go back down in 24 hours. Get it right get it tight my friends.
So whether you're getting ready for a shoot or getting ready for Coachella, these tips will definitely give you some quick results! Stay tuned for the shoot & more tips via snap!
A Few Words Of Motivation 03.25.16
Good morning :) It's currently 9:20 in the morning and I'm sitting at my favorite coffee shop thinking about YOU GUYS! sweet of me huh ;)
But really. I get a lot of emails from amazing girls and lots of my girl friends telling me that they're unhappy with the way they look and I can tell it burdens their confidence.
WE ALL DESERVE TO FEEL CONFIDENT!! (Tweet this)
If you are unhappy with the way you look or feel or feel like you have lost control of your body IT'S OKAY. Just take a moment to realize that you're in a position that ONLY YOU have the ability to change. And darling you can change it SO QUICKLY. I think most people think that it's going to take month to make a difference. It will take only a few days to feel different, about 2 weeks to see a difference. Your body wants to change!
You deserve to be happy!!
And this isn't some ridiculous boot camp series that' going to make the difference (of course that would help haha) it's small changes. BABY STEPS.
We all need to take baby steps so that we can accomplish things and not feel overwhelmed. Try going out today and walking a hill near your house up and down for 20 minutes (BOOTY BLASTER).
Get your favorite music on and walk on the board walk or see if you can jump rope for 8 minutes. It may not feel like a lot but if it's more than what you've been doing then it IS AN IMPROVEMENT and therefore it is a positive change and a step forward.
If we kill ourselves from the get go then thats when we get that feeling of defeat and give up. Start creating some kind of routine that you could see yourself doing for the next 50 years, not the next 5 days.
IF YOU WOULDN'T DO IT FOR THE NEXT 50 YEARS DON'T DO IT FOR THE NEXT 5 DAYS.
Meaning don't start becoming more fit by telling yourself that you're going to start running 8 miles a day. You already know you're not going to run 8 miles everyday so as soon as you miss that, you feel like you've lost.
If you like to have a few drinks don't tell yourself you're not drinking for the next 2 months. This is called RESTRICTION and in the end it doesn't work. Tell yourself you can have one cocktail a week or glass of wine or whatever so that you give yourself a few little rules but nothing aggressive.
So the question from here is still, "So how do I start?"
If I were talking to myself at 18 years old when I personally was 20 pounds overweight, coming off a horrible roller coaster of being fit, quitting sports and gaining weight, suppressing my appetite until I was sick to be skinny, then gaining it all back again PLUS MORE...I would say START HERE:
+ Stop drinking Cows Milk (Have almond, hazelnut or coconut milk instead)
+ Stop Eating Cottage Cheese, Cows Cheese (shredded, string, crumbled whatever).
+ Stop Drinking Soda (Have a fresh juice!)
+Stop ordering coffees at Starbucks filled with sugar and sweeteners and syrups (I used to get a caramel frapp like everyday of my life. Instead get a latte with coconut milk, dirty chai latte or a matcha green tea latte with coconut milk and use RAW sugar).
+ Stop Eating after 8pm (If a craving hits, have almond milk with AMAZING GRASS CHOCOLATE GREENS powder from Whole Foods).
+ Stop Eating French Fries Covered in cheese and MASSIVE CALIFORNIA BURRITOS. Just stop haha
+ Stop eating simple carbs (simple carbs are white anything basically. So white potatoes, white rice, white bread, white flour which is used in pastries and cakes and cookies).
+Start replacing all of those things with COMPLEX CARBS! Complex carbs are good for you and give you energy. This is things like sweet potatoes, whole grain sprouted bread, whole grain rice, whole grain pasta, quinoa, couscous, fruit)
+ Start eating lots of fresh fruit for breakfast
+ Start drinking 3 liters of water a day
+ Start walking to the gym and going on the elliptical for 30 minutes 4 times a week.
These were some personal changes I made when I first began my journey to being healthier. It took some self control (like when i'd go to a friends house and they would be having spaghetti and bread with olive oil for dinner - because who doesn't love free food, especially when it's good ol' pasta haha) But I would kindly decline and just have a huge bowl of salad filled with nutrients. Now look at me! I effing love salads haha.
Sometimes I didn't want to go to the gym but I knew I would like the feeling once I left. Half the time I would stay longer once I started sweating and before I knew it people at school were telling me that I looked like I had lost weight and I felt in control again.
If you have any personal questions or want me to set you up with a meal plan or fitness plan EMAIL ME! I would love to help you :)
Sweet Protein Oats 03.17.16
These oats have everything you need to get going on your morning. I used to make these in 5 minutes once I got the hang of it and LOVED it because I was making breakfast quickly and knew that I was getting a super nutritious breakfast in with no BS.
This is always my go to when people ask me for breakfast ideas so I wanted to share it with all of you guys ! :) You're getting you protein which helps you feel fuller faster, your healthy carbohydrates which gives you lasting energy, and REALLY nailing that sweet tooth with the almond butter, stevia and strawberries.
Heres what you'll need:
- 2 Egg Whites
- 1/2 Cup Oatmeal (I use Gluten Free from Trader Joes)
- 1 TBS Almond Butter
- 1/2 Packet of Stevia
- Cinnamon (or Pumpkin Spice!)
- 3 Large Strawberries
I know you might not have all these things right now so you're thinking you don't want to go to the store to buy all this stuff just to have breakfast, BUT, you really only need to buy all these things once and it will make you A TON of servings :)
1. Bring 1 cup of water to boil in a pot.
2. Once boiling, pour in 1/2 cup oatmeal, reduce heat to low/medium and pour in cinnamon (or Pumpkin Spice! That;s what i've been using lately, SO GOOD!)
3. The weird part. Crack in two egg whites to your pot of oats and stir. This is where you get your protein! The oats will start to get fluffy, this is normal!
4. As this is cooking, chop up your strawberries.
5. Add the strawberries to the oats, along with the almond butter.
6. Top 1/2 packet stevia and enjoy!
SUPER YUMMY and Easy Sweet Potatoes 03.16.16
YO. If I made these, then YOU HAVE to make these! They were so delicious and such a perfect energy sustaining snack before my spin class. (ugh) But I'm totally going go start resorting to these for a dinner side dish or a healthy carb option for days I need more energy!
What You'll Need:
- 1 Sweet Potato
- 1 Bunch Rosemary
- 2 TBS Organic Coconut Oil
- 4 TBS Organic Honey
1. Set your oven to BAKE at 350-degrees.
2. As that is warming up, wash, peel and cut your sweet potato into cubes.
3. Chop up the Rosemary (I did two long stems but I LOVE ROSEMARY so do as much or as little as you'd like).
4. Combine the Honey, Coconut Oil, and Rosemary in a pan and stir it together on low heat. Once it is heated into liquid form, pour in the sweet potatoes and stir to get the glaze on all the potatoes.
NOTE: this is not to cook the potatoes, this is just an easy way to get the glaze on all the potatoes.
5. Spread the glazed potatoes across a foiled baking sheet.
6. Bake for 20 minutes.
Sweet potatoes are a healthy complex carbohydrate which means they are AMAZING for lasting, sustained energy. The opposite of a complex carb is a simple carb. Simple carbs are carbs that give you energy for a few minutes and then make you super sleepy. Think things like white spaghetti, white rice, white bread, pastries...
This is why this is a great meal or snack to have before working out! You will have plenty of energy to get through your exercises !
The Juice To Preserve Your Youth 03.02.16
Just like with anything else, when you have a lot of something you begin to develop a habit and a liking for it. This is why if we eat sugar often, we begin to CRAVE sugar. Run a lot? You're going to actually want to start to run often. I guess this is what happened with me recently with my juice cravings. Not a bad craving to pick up! lol.
I've been on a seriiiious juice kick so it's been a lot of experimenting and passing the info along to you guys so if you're not into it, sorry for the juice overload. If you don't have a juicer make sure you:
- Go like my last post on insta AND tag a friend
- Follow myself AND @brevilleUSA on Insta
- Subscribe to my Newsletter
Then you will officially be entered for the final time to WIN A FREE JUICER!
Then you might be able to make all these goodies with me!
Be sure to always read along though with or without a juicer because I still give you facts about the fruits and veggies I'm using so you know how they are benefitting you! This one is allll about holding on to our youth, obvi. THINK EYES AND SKIN!
What you'll need:
- 1 Green Apple
- 2 Oranges
- 4 Carrots
Get everything cut up :) You can see how I cut a pineapple on my insta.
Also, take note that I like to take the rind off my oranges so you don't get the taste of the peel in there.
Grab 4 Slices of pineapple for this juice.
Let's talk benefits!!
The two main things in this juice that are going to keep you looking young are the carrots and oranges :)
Benefits of Carrots:
- Vitamin A assists the Liver in flushing out toxins and CLEANSES our body!! (Check out my next post on how to avoid the flu to see why detoxing is so important).
- Carrots are rich in something called beta-carotene which actually gets converted in our retina (crazy) into a purple pigment that we need in order to have night vision! Our bodies are amazing.
- AND the beta-carotene acts as an antioxidant to cell damage that has been done throughout the body AND slows down the aging of cells!
Benefits of Oranges:
- Oranges are great for lowering cholesterol levels fyi because of their high amounts of insoluble fiber.
- Oranges are also PACKED with beta-carotene which again protects the cells from being damaging and prevents SIGNS of aging!
Don't forget to go enter to win a Brevilla USA juicer!! I'm FINALLY picking a winner March 4th!!
5 Ways Iv'e Been Preventing Myself From Getting The Flu! 02.29.16
These are some laws to live by people. Unfortunately my boyfriend got the flu and it's been preeeettttty horrible. He's pretty much been on room lockdown for the past 5 days, can't leave the house, has a fever then has the chills, headaches, the whole 9.
I've been there almost every day and I'm SUPER STOKED and impressed with my health for not getting it. I was definitely a little nervous (obvi). I went back another day and found out that his roommate got it also so the whole house is a little...unhealthy, sorry boys haha.
BUT my immune system has been fighting it off of me so I want to help you guys prevent yourselves from getting it also. PS even if you already have the flu right now you should start following all these steps in order to heal faster!
1. NO REFINED CARBS/SUGAR/ALCOHOL
Basically the biggest thing here is sugar. Refined carbs are carbs that have been stripped of their nutrients so think white bread, white rice, white flour, white potatoes, anything in a bakery, white sugar in your coffee etc. As soon as that crap is digested it turns into sugar which is why you ideally should remove that stuff from your diet all together. Same thing with alch. Once that stuff gets into our system it turns into sugar which is why we're always so bloated and dehydrated after drinking.
SUGAR IS LIKE FERTALIZER FOR BACTERIA.
If your body if filled up with all this junk then it's likely that you'll get sick.
Pick breads that have nuts and seeds and WHOLE GRAINS. Even if the bread your buying says that it's whole wheat, look at the ingredients. Chances are if it's less than 4-5 dollars it's still loaded with sugar and whatever else to make it's shelf life longer. Ingredients should be all real ingredients.
Swap out white rice for whole grain brown rice, white potatoes for sweet potatoes, white sugar for raw sugar and cookies for home made oatmeal cookies or something.
2. Get In Your Healthy Bacteria
A lot of people don't realize that 80% of our immune system lies in our gastrointestinal tract so if that's filled with bad bacteria then we're bound to get sick. (This is why cleanses are so important! I cleanse like once a week). We want to constantly be giving ourselves GOOD BACTERIA and we can do this through things like Kombucha and Plain Greek Yogurt. My boyfriend is starting to develop an acquired taste for Kombuchas haha. You can also eat sauerkraut for these healthy probiotics but I don't know about that stuff haha looks gross..
3. Check Out Your Sleep Schedule & Stress Levels.
If your body is super burnt out then it's going to be extra hard for you to fight off the flu. Whether you have the flu or you're just trying to avoid it, you need to be well rested and your mind needs to be calm. Anytime we are stressing ourselves out we are SERIOUSLY damaging our immune systems and over all health, that shit kills you. I get on my dad all the time about stressing. DON'T DO IT. Try journaling, yoga or prayer to de stress. Check out this post if you need some sleep tips.
Exercising helps circulate immune cells throughout the body...the better they circulate, the better chance you have of your cells finding the virus and you defending you against it. Don't let that ish sneak up on you. SWEAT.
5. Natural Immune Boosters
I might owe like 75% of my health to Oregeno over this poast week. As soon as Esteban got sick I went and got him (us) haha, oregeno oil and oregeno liquid pills. Oregeno oil doesn't run cheap but I SWEAR IT'S WORTH IT. You'll spend about 30 bucks and then about another 20 on the pills but you'll be thankful. It's like magic. I've been taking 3-8 pills a day and used the oil in the beginning stages of him getting the flu. I literally haven't felt any symptoms.
Basically garlic and oregeno are super stars for knocking out bacteria and infection.
I promise this stuff works you guys!! Don't try to beat it with bottled medicine that tastes like ass. Rest, eat well, and stock up on these natural remedies!
Your Daily Dose of Digestion, and Why It's SO Important 02.26.16
So i'm sure you've heard before that a little bit of apple cider vinegar first thing in the morning is beneficial BUT if you've ever tried to actually drink it, you've probably wanted to kill yourself. I used to try to take a shot of it first thing in the morning to help with digestion but it mainly wanted to make me throw up and I gave up after day 4.
So obviously it would make sense to mix it with some other stuff that ACTUALLY TASTES GOOD. Bringing you this new morning digestion drink!
What You'll Need:
- 1 Whole Cucumber
- 2 Cups Spinach
- 4 Pieces of Pineapple
- 2 Limes
- 2 Stems of Basil (about 6 leaves)
- 1/2 TBSP Organic Apple Cider Vinegar
- 3 Large Pieces Fresh Tumeric
Tip: When your juicing things, trade off in between soft fruits and fruits with rinds or leafy greens. This way the rinds or leafy greens will help to pull through the extra juice from the softer fruits.
For example: I would put in some pineapple and then follow it up with 2 limes because the rinds would push more juice through, then I would add more Pineapple.
Okay, so here's the benefits:
Cucumbers: These are GREAT for juicing! They're refreshing and contain a lot of water and fiber which is key for healthy digestion which is why the had to make the cut for the daily dose.
Lime: The citric acid in lime is an excellent natural fat burner and the acidity actually helps stimulate the digestive system.
Pineapple: Same deal as cucumbers. It has lots of water and fiber = good digestion.
Apple Cider Vinegar: FULL of probiotics if you get the right kind. Similar to Kombuchas, the right kind of Apple Cider Vinegar will have a thin layer of residue at the bottom which is good for you! These probiotics will be what SERIOUSLY helps you with digestion.
Having good digestion is HUUUUGE! It does more than the obvious which would be to reduce stomach pains and bloating. It's often referred to as our second brain which is kinda intense.
This is because our brain and our stomach basically are connected more literally than a lot of people are aware of. I wasn't aware of it until like a year ago and I still forget so don't feel like you've been left out. But UNDERSTANDING this might help with a lot of things you've been experiencing other than bloating or discomfort.
Have you noticed how when you start over THINKING something, you're stomach starts to feel a little weak and you have to run to the restroom? Or when your stomach starts to hurt and then you start to feel depressed or moody? It's because they are directly linked. A good digestive system filled with healthy bacteria and probiotics will help to make everything run better...head to...stomach.
All in all, a good digestive system will change your mood, and a good stress free mood will change your digestive system. aka change your weight :)
The Story Behind PERFECT BARS and how you can win a sample box of all 7 Bars ! 02.20.16
Say Hi to this pretty little thing. I'm sure most of you have seen this in stores in the refrigerated section but if you've been wondering or not if you should try one, the answer is yessss.
Each bar has 20+ superfoods, they are Non GMO, Gluten Free, Organic, Kosher, and give us only the best complex carbohydrates and healthy fats. AND they're produced in my home town SAN DIEGO! woooo.
Because of everything these bars have to offer me health wise I was already a fan BUT after reaching out to the people behind Perfect Bars personally, I learned a whole new side to this company that I think you guys would be happy to know as well.
The story behind the brand involves a family of 13 kids, a supportive mother, and a health nut father named Dr Bud Keith. Mr Keith started a Gym and Juice bar in San Diego in the 1960's (gangster!) and knew that whole foods were essential to our bodies. In order for him to get his kids to consume all the goodness of healthy superfoods he started combining everything with nuts, seeds, honey and plenty more.
In 2005, Dr Bud Keith became very ill with skin cancer that he had battled from the mid 1980's. He only used nutritious food as his healer for all those years refusing to take on any harsh radiation or chemo.
The family had to come together in a beautiful way and find a way to provide for everyone. The result?
Since then Dr Bud Keith has passed but his passion lives on and his direction continues to sky rocket as this family teams up to bring to us what their dad brought to them. THANK YOU!
So far my favorite is the almond coconut but close runner up is almond butter :)
Perfect Bar and myself want you to be able to have the chance to try all 7 Perfect Bars FOR FREE!
We'll be picking three winners this week!
To enter for a chance to win:
+ Go to my insta (chelseyrosehealth) and like my PERFECT BAR PIC
+ Tag a friend
+ Email me at email@example.com (or leave a comment on insta) and let me know how you've overcome a hurdle in your life by using health!
Cant wait to hear from you guys!
PS: This is the cutest video ever.
My Fav Low Impact Leg and Booty Exercises 02.18.16
Last week on my snap I asked you guys what you wanted to see more of on the blog and a lot of you were looking for booty exercises! Someone specifically though asked for booty and leg exercises to do if you're someone that has weak/bad knees so I wanted to show you my favs!! I also have SUPER bad knees.
Iv'e already had surgery on one knee and i'm pretty sure I need it again in my other knee considering it hurts all the time.
TIP : Try foam rolling your IT band (outer part of your leg in between your knee and hip). Sometime if this is really tight, which it is on most of us, it till start to pull on your knee which obviously causes discomfort.
Alrighty, so actually good knees or bad knees, these are some of my FAVORITE booty exercises. To really get the most out of these you need to SQUUUUUUUEZE your glutes and think "small, controlled movements" Not fast and sloppy and all over the place. A lof of this is inspired from barre classes to think ELEGANT, STRETCH, CONTRACT. Lets go.
PS, this workout steez is from YOGASMOGA, and it's suuuuper effing comfy. Like the comfiest. Can't wait to get more of their stuff because it's also super cute!
1. Inner Thigh Squeezes
Put one foot in front of you and one foot behind you and bend your knees so that both legs are at a 90-degree angle.
From here, keep your back foot still and pointed forward while you use your inner thigh muscles to squeeze your back leg in.
30 TIMES ONE SIDE THEN GO TO THE OTHER SIDE.
2. Goblet Squats
Start in a "chair" position, keeping all your weight in your heels.
Slowly lower your booty towards the ground ALWAYS making sure that your knees don't go over your toes. Keep them over your heels as much as possible.
When you raise up make sure that you push through your heels which will trigger those booty muscles!
3. Pulsing Lunges
Step into a wide lunge so that your back heel is off the ground.
Bring your hips straight down keeping your weight even between your front heel and back toes (NOT YOUR FRONT TOES)!
Make sure that when you go down your knee is directly above your heel.
Going up and down is 1 rep. DO 20 ON EACH SIDE.
4. Diagonal Leg Lifts
While you do this I want you to picture someone pulling your foot towards the back corner of the room. STRETCCCCCH your entire leg by pointing your toe as hard as you can.
Raise your leg, squeezing your glute at the top, then lower down slowly, barely tap the ground then slowly raise up again. This will feel like nothing if you don't angle your leg and point your toe so DO THAT.
Up and Down is 1 rep. DO 20 ON EACH SIDE.
5. Fire Hydrants
Cute name right? lol. You'll start with both of your knees on the ground but once you start you don;t put your knee back on the ground until you've finished all your reps and switch to the other side.
This exercise along with the last one is going to build your gluteus medius which gives you that bubble butt. HOLLA.
Keeping your knee bent, raise and lower your leg, SQUEEEZING your booty at the top of each rep.
Make sure you're not swinging your hips. Keep them still, let your booty do all the work.
DO 30 ON EACH SIDE.
6. Single Leg Glute Bridges
Keep one foot on the ground while you raise your other leg to the sky.
Use your planted foot to raise and lower yourself. Just tap your booty on the ground when you lower, don't lay your whole back down. No breaks here, sorry!
DO 20 EACH SIDE.
7. Baby Donkey Kicks
Get your leg in a 90-degree angle behind you and raise your knee so that it's in line with your booty. I like to do these in front of a mirror so that I can see if I'm lined up.
Pulse your leg up and down 1 INCH. It's a very small movement but it's great for building those little tiny muscle fibers that will give you a great plump up! Squeeze when you pulse up and slightly relax when you go down.
DO 60 EACH SIDE!
Do all the exercises back to back! Take a 30 second break after the baby donkey kicks then do the circuit again! I recommend doing it a total of 3-4 times!
5 Easy Ways You Can Become "Nearly Vegan" - Ramona (Guest Post) 02.11.16
Amazing post by my new friend from the UK! Definitely give this a read and check her out at http://www.monalogue.co.uk/
Or check her out on insta @monalogue :)
We have A HUGE GIVEAWAY COLLABORATION COMING UP! Sign up for my newsletters to get all the deets. Let's
just say, it's a little sum summmtin from BrevilleUSA... <3
Veganism has been on the rise for a number of years. For some, being vegan is about protecting animals, for others it’s to keep healthy, for a few it’s no more than following a trend. But did you know cutting down on the amount of animal produce we consume could be the best way to prevent global warming? Animal produce contributes to the problem of greenhouse gasses TWICE as much as all cars, busses, planes, trains and ships combined. Did you also know that between 60-90% of us are unable to digest lactose? If you’re reading this, chances are you’re lactose intolerant.
But I am not here to tell you to go vegan. One of the huge misconceptions about veganism is that it has to be all or nothing to be worthwhile. That simply isn’t true. Sure, the more swaps you make the better. But cutting down on meat consumption by 1/3rd is enough to significantly make a difference. The other misconceptions are that food has to be expensive, complicated, or boring. Again, these aren’t true. You don’t even have to change your recipes; you can just swap animal-sourced ingredients for vegan alternatives. In a lot of cases this will save you money; most importantly you’ll be doing your bit to save the world. Without further ado, here are five simple swaps you can do to help make a difference.
Almond milk is an easy and everyday swap. You can have it on your cereal or in hot drinks, you can bake and cook with it, you can make ice-cream with it – in nearly every case you can swap regular milk for almond milk. It’s lower in sugar and fat than regular milk, but will still give you calcium. It’s also lactose-free, so you’re doing your body a favour. Also look for other vegan alternatives to milk, such as coconut or hazelnut milk.
Soya yogurt is another everyday swap. It’s made from hulled soya beans, so no animal produce is involved. There are loads of flavours, including coconut, vanilla, lemon and lime, and rhubarb. Also look out for coconut yogurt, which is a lot thicker and great with granola or parfait. You can combine them with vegan cream cheese, stevia and agar agar (that’s another swap for gelatine) to make a no-bake vegan cheesecake like this:
3. Vegan Hair dye
Your vegan swaps don’t have to be foodstuffs. Vegan hair dyes such as Daniel Field don’t test on animals, and they promote sustainable consumption. What’s more, the colours are more vibrant and longer lasting than regular hair dyes because they don’t bleach the hair. This means no damage what-so-ever, and shiny, happy hair. I should add, I am speaking from experience, check out my review. You can order Daniel Field dyes online if you want to make this swap.
Aquafaba is absolute genius. Basically, you can use the water from a can of chickpeas (or other beans) to replace eggs. It foams in the same way as egg whites, so you can pour it into a stand mixer and make vegan meringue or chocolate mousse. You can also use it to make vegan cheese and macarons. It’s hard to believe at first, but it really works. I followed Wallflower Girl’s recipe to make these beautiful things.
5. Protein powder
Making vegan swaps doesn’t have to mean skimping on the protein either. There are many vegan alternatives to whey protein. Pea protein is cheap; though it doesn’t have the best taste so should only be used if you’re mixing it into a cake, or something with a strong flavour. For shakes, there are many flavoured vegan blends.
Those are just a few swaps you can make to start cutting down on animal products. There are so many more. You can also look for vegan or vegetarian recipes to have a couple of days a week. Remember 1/3rd less meat is enough to make a good difference, and you will feel better for it too. If you have any other swaps you’d like to share, feel free to leave a comment!
My Faaaav Super Refreshing Drink Right Now 02.10.16
This drink is only 3 ingredients and it is seriously so ridiculously good, i'm sorry I haven't shared it with you sooner. I've seen this as a juice combo by a lot of different juice companies but I figured since it's ONLY 3 INGREDIENTSSSS I could obviously just save money and make it at home. Wooooo!
What you'll need:
- Green Apples
Cut up two apples however they need to be cut so that they fit into you juicer, and then get to cutting your pineapple. To cut a pineapple you just need a good, big sharp knife. Be Careful! Cut the top and bottom off first so that it will easily sit flat Then cut in about one inch sections starting from the top and moving towards the bottom. You might need to go back once the hard part is off and just cut some small sections off where there are still little brown dots.
Then lay the pineapple on it's side and cut straight down so that you turn it into a bunch of these pieces! This way you know how much to use in your juice.
Grab half a bundle of fresh mint. (Tip: In order to keep your mint from quickly going bad in your fridge, lightly damp a paper towel and gently wrap the mint in it, making sure you don't wrap it too tight. Then place the paper towel with the mint leaves into a plastic baggy and close it half way. This way it can still breathe, and then it will stay fresh longer).
Now you're ready to juice!! Put in both your apples, 3 PIECES OF CUT PINEAPPLE, and half a bundle of mint. (Tip: Put the pineapple. Since it kinda gets mushy it's best to put it in first so that the mint leaves and the rhine of the apple help pull all the pineapple through).
Add some ice if you want it SUPER refreshing and enjoy!
My Tips, Inspirations, and Tools For Starting a Blog! 02.10.16
Hi all :) So first of all I love all my readers and thank you for following along with my posts! I feel like I have a lot of followers that stay tuned for the health tips and workout videos and even a few that just follow for the random updates on my life. BUT for the girls out there that are following because you are someone that also wants to start a blog and begin to work from home, this post is for you.
I want to give you some insight on what to do so that you don’t waste your time, some of the websites that have inspired me, how to grow your blog quickly and the work that you need to put it to run a blog from home!
I started blogging mainly because I wanted to interact with my followers more and I couldn’t really do that solely on Instagram. I started with my Tumblr page, but then realized that I still wanted more. More options, more interacting. I didn’t go to ANY CLASSES for website design or graphics or any of that so I actually taught myself how to build a website, meaning that YOU CAN TOO!
I started off trying to use wordpress but it’s kind of a lot of coding which I found really confusing. Some people like it but I found SquareSpace to be much more simple.
5 Tips For Starting A Blog:
1. Pick a Direction, And Stay With It:
- When I started my blog I talked about everything and it was just all over the place. As soon as I really narrowed it down to just health and fitness and took out fashion, personal stories, random pictures etc, I noticed my followers started to grow.
I think it’s okay to talk about a lot of topics once you build an audience and have a good amount of followers but when you’re just starting you want to pick one main focus and kill it! This way your followers know what they’re going to get if they go to your page and begin to rely on you for that thing.
2. PICTURES, PICTURES, PICTURES!
- After lots of reading, studying and experimenting I’ve learned that people (including myself) are drawn to simple, clean pictures, and lots of them! The other reason my blog took some time to gain followers was because my pictures weren’t cohesive with one another. They make look good in each individual post but once you look at my entire blog, the pictures would clash and it would look to busy to the eye.
Pick 1-2 sizes that you want all your pictures to be in every post and don’t stray from it. Do they all have the same color schemes? Do they all have plain backgrounds? Do you like them to be poppy colors or do you want them all to be faded? Do you want them to all be pictures of things and people or do you want them all to be plain colored backgrounds with text on them? Whatever you choose, keep it consistent. I edit all my pictures on Canva! It’s the best you can do everything on here! Add text, graphics, cute little hearts, Ebooks, WHATEVER!
- Same thing as pictures…you want your fonts to be the same throughout your blog/website. Pick a headline font and a normal text font. People will start to understand what your text looks like when there is a link attached to it or when it’s something important. If you change it for each individual it can start to get confusing. DAFONT.com is a great website for downloading new fonts :)
4. KEEP THE CONTENT CONSTANT:
Now this is where you have to decide if running a blog is something that you’re really passionate about, and I don’t mean to sound intimidating. I remember when I was starting my blog I used to just Google, “How To Start a Blog” and all the posts said pretty much the same thing which was, “It takes a lot of work, be prepared to work and not get attention for a while, it takes consistency, blah blah”.
It really does. But if you stay with it and follow these tips you will start to gain a following. You need to post almost everyday. Your followers want to wake up and go to your blog and if they start to notice that you haven’t updated your website/blog in over a week, they’re not going to have an incentive to go back. Make it fun, new and exciting, ALWAYS!
5. BE GENUINE, BE YOU!
People are going to start following if they like YOU! Let your personality be transparent. Type the way you would actually talk to someone so they can start to understand your language. Be vulnerable and be relatable. People are going to be drawn to your blog if you can give them useful information or motivate or inspire them in some way. If all your posts are about your cat, then I don’t know if your audience will really be attracted to it. Unless your cat is like the most magnificent thing anyone’s ever seen…then maybe.
5 Tips For Working On Your Blog From Home:
1. Schedule Posts:
I would probably have a massive anxiety attack if I didn’t have my schedule with me. My Kate Spade Calendar is my LIFE. You need to get one. You can look at the entire month right in front of you and say, “Okay, I want to blog 4 times a week this month. Monday I’ll post about my new favorite snack, Tuesday I’ll post 5 new booty exercises, Wednesday I will post about the benefits of chia seeds” and so on. This way you know that if you’re busy all day Wednesday, you need to write your blog for Wednesday on the day before and schedule it for the next day so that it posts on it’s own.
This way you’re always holding yourself accountable for posting X amount of times and you know what you have going on for the month. Here's an example of what my schedule looked like in November.
2. Delegate a Certain Amount of Time to Working on Your Blog Each Day:
Remember – in order to make your blog successful you HAVE TO BE CONSISTENT! I spend time on my blog everyday even if I’m not writing a blog that day. It’s good to look at other websites to gain inspiration for design and posts, create graphics for upcoming posts, organize, etc. Someone that I found and really found beneficial was this website!! It is so amazing it’s all about how to build your blog, design, and develop a relationship with your followers!
This is probably the biggest thing that will grow your blog and something that you MUST dedicate time to. Find other people that blog about the same things that you do. Ask them if they want to collaborate with you in some way whether it’s hosting a give away, sharing a blog, giving a shout out or whatever. You’re readers are likely to have the same interests as the other blogger so when their readers see that you have information that they’re into, you’re likely to gain them as loyal followers!
4. Write Down Your Goals:
Along with having your posts planned out for the month, actually write down what you want to accomplish that month so that you always continue to push yourself and stay on top of your game. Write down how many collaborations you would like to do that month, how many photo shoots you want to set up, how many things you want to cook, how many pictures you want to paint, whatever it is, set goals and write them down.
You should be checking back in with yourself once a week to make sure that you’re on track.
5. Get Snapchat!
Haha, who saw that coming? Snapchat is great because if you use it properly you can show all your followers when you’re working on a new project, what your day looks like, what your struggling with etc. It gives you a chance to develop a relationship with your followers which is HUGE and it allows them to love you for your personality which in turn will begin to show through your writing. Add me on snap!! My username is CHELSEYROSE ! You’ll always find me at my desk, on hikes, cooking, making new yummy detox drinks and what not :)
I hope this helped!! You can do anything if you stick with it! None of us really know what we’re doing so it’s just a lot of trial and error, practice and patience.
8 Things To Do RIGHT NOW To Feel More Confident 02.04.16
I know sometimes it can be so easy to get stuck in our own heads and if we let it go on for too long we end up picking at ourselves finding only the things that we see wrong. HEEEEELLLLOOOOOOOOOO!!!!! GET OUT OF YOUR HEAAAAD! If someone has told you something which is causing you to believe it OR if you have told yourself something negative so many times that YOU'RE starting to believe it, stop. Take these 8 things into action right now and allow yourself to love yourself. After that, everything will fall into place.
2. Stand tall, shoulders back.
3. Don't talk negatively about yourself. Talk to yourself like someone you love and look up to.
4. Don't talk negatively about others.
5. EXERCISE. It really does make you happy and confident sooo quickly!
6. Realize that there is only ONE of you!
7. Get up and get ready, everyday.
8. Whiten your teeth.
Deals On Some "Must Have's" For Valentine's Day <3 02.03.16
Okay first of all if you don't have a valentine, don't worry. There's a lot of unnecessary hype around this day if you ask me. You'll have wayyy more fun than the couple sitting down at an expensive pre set menu in between 4 other couples if you just grab a bottle of wine with your best friend, eat a bag of kettle cooked salt and vinegar chips and NETFLIX AND CHILLLLLL. Not the urban dictionary netflix and chill you sickos, just actually search for about a million hours for a bad movie and then watch about half of it before you both pass out. It's fun every time and you know it.
BUT if you do have a valentine, a husband, a bumble date, or a possible urban dictionary netflix & chill.... ;) You might want to scope these Vday date night sale items! Everything is either from Planet Blue's Online Sale Items, H&M's super cute and cheap everyday options and of course, a little something from Victorias.
Whatever you're doing, don't stress. You're going to have a good time whether you dress up or dress down. Juuuust don't drink too much....and don't not eat all day to look good in your lingerie, and definitely don't too both of those things because then your night will be F'd, and no one wants that.
Keep it classy, San Diego/Everyone.
Healthy, Cheap, Easy & DELICIOUS Chicken Tortilla Soup 02.01.16
So if you follow me on insta (chelseyrosehealth) or my snap (chelseyrose) you know that I pretty much talked about making this soup all day today. It is nowwwww 11:09 pm and I'm finally getting around to actually posting about it. Probably didn't make it on time for you to make it for dinner this evening but tomorrow isssss Taco Tuesday so this Chicken Tortilla Soup seems appropriate for then also :)
So Ashley's, brothers, ex-girlfriend made this soup for us in Tahoe like 5 years ago or something and Ash and I would literally dream about it every single winter just wishinnnng we had the ingredients because it was like the best thing that had ever happened to us. Finally (1 month ago) we decided...maybe we should just ask her for the ingredients. I don't know why we thought this was such a ridiculous idea for the first 4 years but sure enough when we asked, we received.
- 4 Cups Organic Chicken Broth (We used Organic)
- 2 Cans Roasted Green Chilis
- 2 Cans Northern White Beans
- 2 Jars Salsa Verde
- Shredded Chicken (Not Pictured)
- 1/2 Sweet Yellow Onion
- 4 Garlic Cloves Minced
- Spice with Cumin, red pepper, black pepper and sea salt. Feel free to add cilantro (Not Pictured)
- Pour the entire box of chicken broth into the pan on low-med heat. (If you want to have more broth add in about another half of a box of chicken broth)
- Finely chop up 1/2 Sweet Onion and 4 Garlic Cloves
- Add chopped garlic and onion into the pan.
- Pour in both jars of Salsa Verde as well as both jars of Northern White Beans (Drain the beans a little bit before adding to pan, but not all the way).
- Add shredded chicken.
- Let cook on medium heat for about 7-10 minutes.
Sprinkle cheese on top with crushed tortilla chips and enjoy!
Ash & I split the cost of all the ingredients and it came out to 8 dollars per person!! So cheap! And we have so much left over, i'd say like 4 more servings.
You're going to love this and it cooks super fast! And if you're vegetarian, you just enjoy it without the chicken like we did! Amazeballs.
Gooey Chocolate Pumpkin Spice Oat Bars 01.28.16
+ Guest Post By Kaitlyn Miller +
Hello, loves! I’m Kaitlyn, a self-taught cook who strives to give recipes a nutritious makeover. I absolutely love teaching others how to live a health-filled life, while still being able to enjoy the things we love…like desserts! It’s all about the ingredients that go in to creating our food, and I strive to find the best ingredients to use, without all the processed sugar, artificial flavors, and preservatives.
My desire is to leave you feeling encouraged and hopeful during your personal journey to health, and I do my best to convey that message on my blog, Kaitgmiller.com.
Today I am sharing one of my all time favorite recipes, the Gooey Chocolate Pumpkin Spice Oat bars. These are accidentally vegan, and absolutely amazing. They remind me of the perfect mixture between a brownie and pumpkin oatmeal. I mean, how could you go wrong with that??
I make these gooey bars in bulk, so when I’m aimlessly wandering around the kitchen for something to munch on, I can grab a bar out of the freezer and reheat 30 seconds. They are seriously perfect reheated and paired with yogurt, almond milk, or ice cream, definitely ice cream.
XOXO - ♡Kait
Makes: About 16 Square Bars
- 2 1⁄2 cups oat flour **See notes
- 2 tsp. pumpkin pie spice
- 1/4 cup cocoa or cacao powder
- 2 tsp. aluminum-free baking powder
- 1/2 tsp. baking soda
- 1 cup pumpkin puree
- 1/2 cup unsweetened apple sauce
- 2 tsp. pure vanilla extract
- 1 tbsp grass-fed butter or coconut oil, slightly melted
- 1/2 cup coconut palm sugar (or about 1/4 cup of pure maple)
- 1/3 cup chocolate chips, like Enjoy Life
Optional: sprinkle of sea salt for topping
*Make your own oat flour using a scant 3 cups of old fashioned oats and blending them up until they are a flour consistency. I love using Arrowhead Mills oat flour for this recipe.
**Use refined or expeller pressed coconut oil for a neural flavor. It has the same nutritional profile as unrefined coconut oil.
1. Preheat oven to 350 degrees F.
2. Prepare a 9x9 baking pan with oil or non-stick cooking spray. You can use an 8x8 but it will take about 5-10 minutes longer to cook.
3. In a medium-sized bowl, combine the dry ingredients: oat flour, baking powder, baking soda, and pumpkin pie spice.
4. In a larger bowl, combine the wet ingredients: pumpkin, applesauce, vanilla, coconut oil or butter, and coconut palm
5. Slowly add the dry ingredients to the wet ingredients and stir until combined. The batter will be very thick.
6. Fold in almost all of the chocolate chips
7. Pour into the baking dish and top with a few more chocolate chips and a sprinkle of sea salt.
8. Bake for about 15-20 minutes or until a fork comes out almost clean. Let cool. These don't really over cook and they are extra gooey. Cut and serve.
Store in the fridge or the freezer. Reheat for about 20 seconds.
I encourage the use of all organic ingredients if possible :)
Uh-Mazing Protein Mocha Protein Shake...That Tastes More Like a Mocha 01.22.16
I have a confession...I actually am NOT a huge fan of protein shakes...wtf I knowwww. I used to have them all the time then stopped for a bit because everything I had was whey protein and I wanted to switch over to a plant protein...then I couldn't find anything that I was obsessed with. I mean I went from cinnamon roll flavor to peas so..understand where I'm coming from here..
BUT with how much work I put into trying to tone I'm making it pretty damn hard on myself to build any muscle because I don't like to eat right after I work out (which you should - a protein at least) or have a protein shake, because I'm not stoked on the taste.
So if you're in my boat, I bring to you my super simple protein mocha shake, that tastes more like a mocha than it does a protein shake , yes.
I believe this protein was sent to me a while ago but I never really used it. SO THANK YOU! IT IS AMAZZZZING! I don't know how this shake would taste with any other chocolate protein so I would even go as far as saying you should get this one. When you open it it just smells like Nesquik chocolate powder.
Okay so it's super simple and quick.
> Get about half a mason jar of ice, 1 scoop of Replenish Pea Protein Powder and 1 cup of Organic Vanilla Almond Milk.
Then add one cup of this Cold Brew Coffee from Whole Foods. It's THE BEST! Kinda cracks me out which duhh everyone could always use a pick me up. Unless you're the newly added blonde twins on Ellen, then you probably need to sprinkle a xanax on your life lol.. just kidding, I admire you. I also like this coffee because I'm trying to stop spending money on coffee every single morning so it's been nice to have it at my house.
Blend everything together (If you have the same blender I press the Milkshake button, and enjoy!! Another option is to blend in a TBS of cocoa nibs and then sprinkle some on top! Cocoa nibs give you a little bit of fiber & magnesium and they're filled with antioxidants! Might as well if you ask me.
Time Management 01.21.16
Do you SUCK at using your time wisely? Like you know you have 839 things to do but you get a new camera app and take pictures of flowers on your porch for an hour instead? Or when you’re supposed to go to the gym but you want to get some motivation then next thing you know you went on Pinterest starting at workout fitsperation and ended up at small, quote, ankle, tattoo ideas…….?
These damn computers and phones and boho chic examples of rooms, clothes, Coachella wear, and succulentslike to steal my attention on days that I don’t have my time organized.
Time is super valuable and it can fall right through your fingers if you let it. Next thing you know, its Thankgiving 2015 and you didn’t do anything you wanted to for the year.
Try these little tips and tricks in order to manage your time, and its okay to let yourself sit on the couch with I phone on deck BUT it can’t be all day. I know those DIY projects are impressive but you can do it, I promise.
1. Wake up and make a to do list. Figure out everything you have to get done that day and figure out when you’ll have time for it.
2. Organize your to do list. Group together all the errands you have to take care of while you’re out of the house. Group all your computer work and phone calls together. The worst thing is going out running a few errands then going home and realizing that you need to go back out again. Just another opportunity for a parking ticket.
3. Know what time gym classes are. If you know that you’re going to barre class at 1:00 pm on Sunday then you know how much time you have to complete the things you want to do before the gym. Then maybe you can handle all your out of the house errands on the way home!
4. Complete work in advance. If you know you have a busy week ahead then prep some food for the week so you can just grab it and go. If you have work due later in the week but you have time to work on it the weekend before then do that and have it ready to send in a draft on your email so you can press send no matter where you are.
Just some things to keep in mind!
So i'm in the process of moving and kind of want to kill myself. Lots of boxes, lots of trying to decide if I'm ACTUALLY going to make some epic DIY projects out of things that I haven't touched in 2 years or if I should just throw it away...
This week has been INSANE. Also had a W3LIVEHEALTHY shoot with the girls the other day which we're SUPER excited about launching with our upcoming Health Guide!! This guide is going to be all about W3, our personal development stories, what to eat, what to avoid, a meal plan and how YOU can be on your way to ultimate health.
So that's exciting but it's soooo much work! haha. Speaking of photo shoots....! I'm collaborating with PRANA because their stuff is AMAZING. This vest is my new favorite thing along with this super cute workout outfit. (Leggings and sports bra). Not to mention, a lot of it is on sale!!
I know my thoughts are all over the place right now and I blame it on this coffee....but seriously, you have to try it. As soon I get on this schedule i'm going to be gluuuued to this computer bumping my current favorite album.