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Walnut Apple Pie Smoothie (Vegan)
Recipe courtesy of Vegan Smoothies
1/3 cup vanilla soy milk
1 small apple, cored and chopped
2-3 Tbsp raw walnuts
1 Tbsp rolled oats
1 Tbsp maple syrup
2-3 pinches cinnamon or apple pie spice
1 frozen banana
2/3 cup vanilla soy milk ice cubes (or sub liquid soy milk or plain ice cubes)
Place all ingredients in a blender and blend from low to high until frosty and smooth!
Cal: 452, Fat: 14G, Carbs: 74g, Protein: 13g, Fiber: 10g, Vitamin A: 13%, Calcium: 35%, Vitamin C: 29%, Iron: 14% & rich in Manganese
Tip 1:
My first try at this I used ice and a coconut almond milk. I also put in toasted pecans instead of raw walnuts...because I wanted to :). That's how I roll, ha ha. I strongly encourage you to mix up these recipes I give you and/or use what you have to suit your needs. It turned out super yum and I think the coconut milk really added something special!
Cozy Fall Oats w/Nuts & Berries :)
Serves 1
1 Cup Water
1/2 Cup Steel Cut Oats (or Regular Old Fashioned Oats)
*I have a hearty morning appetite so I use 3/4 cup.
A typical single serving is 1/2 cup...Adjust as YOU'd like!*
1 Medium Apple, diced
1/4 tsp Cinnamon
10 Toasted (Unsalted) Pecans, crumbled
10 Dried Cherries
Maple Syrup, as you wish
OPTIONAL: A Pad of Butter, Milk
Bring the water to a boil on the stovetop. Once it's rolling, turn off the heat and stir in the oats, apples & cinnamon. Cover and allow 7-10 minutes for the water to be absorbed and apples to soften. Stir in pecans and cherries and top with as much syrup as you like! Enjoy :)
Tip 1:
I prefer not to let my oats break apart and become super creamy so I don't stir as it's cooking. But by all means, if you like creamier oats, add a little extra water (or milk) and reduce the liquid by cooking while stirring over a medium heat until it's all absorbed and you've achieved the yumminess you're hoping for!
(It was absolutely as tasty as it looks.)
BBQ "Pulled" Sweet Potato Sandwiches
Serves 4
Recipe courtesy of Lauren Hinnershitz
Recipe courtesy of Lauren Hinnershitz
1/2 Red Onion, diced
2 Garlic Cloves, minced
2 Raw Sweet Potatoes, grated
15oz Can pinto beans, rinsed
1-2 Chipotle Chiles in Adobo, diced
2 Tbsp tomato paste
1/3 Cup Ketschup
1 Tbsp Yellow Mustard
1 Tbsp Soy Sauce (or Tamari or Coconut Aminos)
2 Tsp chili powder
1 Tsp Liquid Smoke
1/2 Tsp Smoked Paprika
4 Cups Fresh Spinach
Buns
Line a large pot with a thin layer of water. Steam onion and garlic (or sautee in olive oil) for 5 minutes. Stir in sweet potato and cover to cook until tender, 6-7 minutes. Stir in remaining ingredients through liquid smoke. Continue to cook over low, stirring occasionally very gently, to heat through. Stir in spinach to cook until wilted. Spoon on buns and enjoy!!
TIP 1:
This is so easy to make WHEN YOU HAVE A FOOD PROCESSOR. If you hand grate the sweet potatoes it could be a bit more work. From the thought of making this to the time I took that plated photo was 17 minutes so it's incredibly easy, otherwise.
TIP 2:
My first attempt at this recipe...
TIP 1:
This is so easy to make WHEN YOU HAVE A FOOD PROCESSOR. If you hand grate the sweet potatoes it could be a bit more work. From the thought of making this to the time I took that plated photo was 17 minutes so it's incredibly easy, otherwise.
TIP 2:
My first attempt at this recipe...
Chipotle Sweet Potato & Black Bean Stew
3 Very Large Sweet Potatoes, cubed
5 Large Carrots, chopped
4 Lg Garlic Cloves, minced
1 (28oz) Can Stewed Tomatoes
2 (14oz) Cans Black Beans, rinsed
4 Chipotle Peppers in Adobo Sauce, diced
(these are canned in the mexican food section)
1 Tbs Vegetarian Bouillon
1 Tbs Cumin
1 Tbs Curry Powder
(1-3 Cups water)
Cut up all the veggies and place them in a large pot with the rest of the ingredients. Add in about 1.5 cups water to the pot and cook on medium-high for about 15 minutes. Then turn down to low and continue simmering to cook the carrots and potatoes thoroughly. Make sure to add enough water to the pot to prevent the stew from becoming to thick and burning.
TIP 1:
Day two of this meal is even more amazing!
TIP 2:
You can add shredded cheddar to the top of this stew after to serve it for a little bonus...but this stew does not lack flavor without it. :)
TIP 3:
Turn down the "heat" by tweaking the recipe and removing a chipotle pepper or two.
TIP 4:
AND, AS I ALWAYS DO...MAKE IT YOUR OWN! :) THIS IS MERELY AN IDEA. IF YOU WANT MORE OF SOMETHING ADD IT. IF YOU WANT LESS, LEAVE IT OUT. TRUST YOURSELF. FOLLOW YOUR INTUITION AND WITH A LITTLE PRACTICE, I PROMISE YOU WILL BE AN AWESOME, HEALTY COOK!
Kale, Quinoa & Cranberry Salad
So this delicious dish was my first ever attempt at making kale without cooking it. I'll admit, I was extremely intimidated by this little salad because kale has such a strong flavor that I worried it would be too harsh. But it turned out great and my hubs raved about it after just the first bite!
Cheers to tasty adventures, :)
- Marlayna
- Marlayna
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3 Small bunches Red Kale
1 small pouch dried cranberries
1 bag of sliced almonds, toasted
3 scallions, sliced
2 cups cooked red (or white) quinoa (use package directions to cook)
1.5 tablespoons mayo
2 tablespoons white vinegar
salt & cracked pepper to taste
I simply tore up the kale into bite sized pieces and tossed in the toasted almonds (400 degrees for roughly 7 minutes, being careful to watch them so they don't burn), cranberries, scallions and (cooled) quinoa. Then I mixed the mayo, vinegar, salt & pepper in a separate bowl, topped the salad and tossed. If the dressing is too tart for you, you could add just a 1/2 teaspoon of sugar and that should sweeten it just enough.
TIP 1:
The dressing softens the kale just perfectly and because kale is such a sturdy green, it holds up really well, even overnight. I loved the combo of sweet cranberries and tangy dressing, plus all the health benefits of kale. Hope you like it too! Enjoy!
TIP 1:
The dressing softens the kale just perfectly and because kale is such a sturdy green, it holds up really well, even overnight. I loved the combo of sweet cranberries and tangy dressing, plus all the health benefits of kale. Hope you like it too! Enjoy!
Feet: They're amazing!
Did you know, feet have one-quarter of the bones in the human body, as well as 33 joints and more than 100 muscles, tendons and ligaments (www.healthcommunities.com)?!
One body part we don't automatically think about when we thinking about parts of Pilates is the feet, but they play an important role in our lives and in each class!
Feet:
1) Support our full body weight
2) Absorb shocks
3) Help propel our legs forward
4) Help us to maintain our balance
So much of how we carry ourselves is dependent on our feet and where we keep our weight. It's pretty amazing how much of a role feet can play, and any runner or dancer will attest to this.
When you are in a Pilates class, you will probably hear at least 1 or more cues related to feet. There may be exercises that focus on the feel specifically, but like anything in Pilates it is important to integrate then into all parts of class. It may not seem like feet are an integral part of class, especially if you are new to Pilates, but cues relative to the feet are just as important as any other cue from the teacher. When you stretch your leg out long, the last part of the leg to stretch is the foot. As you roll through the foot from a neutral or flexed position to a pointed position, think about articulating and stretching from the heel, though the arch, to the ball, and then to the toe.
Foot exercises can leave you with better balance, and a lighter feeling as you stroll out of the studio and on to your day!
One body part we don't automatically think about when we thinking about parts of Pilates is the feet, but they play an important role in our lives and in each class!
Feet:
1) Support our full body weight
2) Absorb shocks
3) Help propel our legs forward
4) Help us to maintain our balance
So much of how we carry ourselves is dependent on our feet and where we keep our weight. It's pretty amazing how much of a role feet can play, and any runner or dancer will attest to this.
When you are in a Pilates class, you will probably hear at least 1 or more cues related to feet. There may be exercises that focus on the feel specifically, but like anything in Pilates it is important to integrate then into all parts of class. It may not seem like feet are an integral part of class, especially if you are new to Pilates, but cues relative to the feet are just as important as any other cue from the teacher. When you stretch your leg out long, the last part of the leg to stretch is the foot. As you roll through the foot from a neutral or flexed position to a pointed position, think about articulating and stretching from the heel, though the arch, to the ball, and then to the toe.
Foot exercises can leave you with better balance, and a lighter feeling as you stroll out of the studio and on to your day!
Have you ever felt a little compressed?
I know I have!
Recently,
an article in Pilates Style asked this question, taking a look at some Pilates
exercises that address spinal compression specifically.
For a look at these exercises and the article, click http://www.pilatesstyle.com/2014/pilates-blog/feeling-compressed).
For a look at these exercises and the article, click http://www.pilatesstyle.com/2014/pilates-blog/feeling-compressed).
Medically
speaking, spinal compression, or spinal cord compression is caused by any condition
that puts pressure on your spinal cord
(Johns Hopkins). In the case of a medical condition, a herniated disk or
osteoporosis, for example, can cause compression. However, the average person
can experience spinal compression just by doing daily activities, such as
lifting objects or sitting with poor posture. Pressure on the spinal cord can
range from mild to severe.
Again
in medical terms, spinal decompression is actually a form of surgery, but in a
Pilates class we use "spinal decompression" to mean any form of movement that
can take some of that compression away. From breathing techniques to a variety of
standing and mat exercises, Pilates is constantly seeking to undo the various
forms of compression we experience in our daily lives.
In
Anatomy of Movement Blandine Calais-Germain and Andree' Lamotte teach
us that when we bend the spine forward or backward, we must make sure our spine
is lengthened first, so that we don’t do
any movement from a compressed position. If this is the case, we can actually
exacerbate existing spinal compression.
So when we see you in class, keep that great spinal length through the whole class and you'll feel taller, and with any luck, less compressed!
INSPIRATIONAL LIVING: Featuring Jami Long
Jami Long is a fabulous mother of 2 beautiful girls and loving wife of one lucky guy. She is an avid PiYO (Pilates/Yoga) girl and is currently working on regaining her strength and rejuvenating her body and energy after giving birth to sweet little baby #2! Thanks, Jami, for sharing your well written secrets to happiness and health with us!
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Your WHY is what's driving you forward every. single. day. Your WHY is what gets you to tie those shoe strings and get it done! Is your WHY a powerful one? What's your WHY? C'mon lets hear them! Don't be shy.
My WHY is my family. Plain and simple. I am a better wife and mother when I take care of myself. Even if I'm not seeing the end results of my efforts yet, I feel so much more confident when I'm working out regularly. When I'm feeling confident and strong, it shows! And guess what? Hubby notices and he LOVES it. I'm more patient with my children if I've taken some "ME" time that day. So I try and get at least a walk with my dog in every day. No kids, no husband, no phone, nothing. Just me, my music (some days I don't even take that along), my dog and the pavement. It's BLISS and I look forward to it. All that is important stuff, but most importantly, staying healthy is what's going to keep me on this earth longer. That's more time with my family! I'm also leading by example for my young daughters that fitness and a healthy diet shouldn't be a priority bc you hate your body and are desperate to change it, but bc you LOVE your body! So you see it's a positive domino effect that starts with your decision to make a change. That's why I do it everyday.
PILATES WIN: Beating my 5k time using Pilates
 |
| Post Race Endorphins! Me & my sister Kendra who ran beside me! |
My 1st Race: TC Harvest Stompede
The run in Traverse City was up and down a wine vineyard was a jog/walk combo that pushed me mentally and physically. I trained a bit by doing a recommended 5k training regimen and injured my ankle & knee the week before the race so I took a break. I, proudly, still managed a 32:14 finish time. Woot, win for me.
Race #2: Fun Run w/Sister
This time around I was going to take it easy and have a "FUN" run. Whatever that is. :) Ha ha. More walk than jog, I guess! I "trained" not by running but by doing Body Barre classes and Pilates (Reformer and Mat). I have never felt like running built the strength the weak muscles of my legs so I wanted the holistic strength Pilates/Barre could give me. Happily, I admit, IT PAID OFF! Not a single day was spent running to prepare for this race and I had the muscular strength and endurance to RUN THE WHOLE TIME (no walking breaks). That's huge. I've NEVER RUN that far without a break. I clocked in at over 2 minutes quicker than I had in my 1st race = 29:50.
That, to me, is a win. Not just for my body which is, thankfully, pain free, but for Pilates. :) I'm thankful I now have this tool in my belt like a secret to working towards better times!
We offer Pilates Mat & Barre group classes as well as Reformer based Private Sessions. You can now easily find more information on our new website (above) and follow our Living Pilates tips right here on our blog.
We will continue to keep up with you via Facebook & here on our blog so check back in regularly!
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