Raspberry chia pudding is one of my staple summer breakfasts. I used to make a plain chia seed pudding (almond milk, chia seeds, and maple syrup) and one day decided to spice it up with some fresh raspberries. You can substitute strawberries, blueberry, or any other fruit that you like. (For today’s recipe, I used 1/2 C Frozen Raspberries and 1/2 C frozen peaches- A delightful summer combination.) I hope you enjoy it just as much as I do!

• 1 1/2 C unsweetened cashew, almond milk, or coconut milk 
• 1/2 C fresh or frozen raspberries (or berry of choice)
• 2 TBS maple syrup
• 5 TBS chia seeds

*Add the first three ingredients to a blender. Blend on high until smooth. 

*Add chia seeds and stir

* Separate equally among two mason jars and refrigerate overnight. 

*This recipe makes two servings and will be in good in the refrigerator for 2-3 days. I like to top with gluten-free granola or nuts for a delicious, filling breakfast. 

If you enjoy a creamer in your coffee, this delectable dairy-free recipe is for you. It is SO easy to make and only three ingredients. I make this at the beginning of every week for my morning cup of joe; however, it is so versatile that I also use it for smoothies. This recipe fits perfectly into a 32-ounce mason jar and stores well in the refrigerator for up to 5 days. 

3 Ingredient Maple Cashew Creamer

1.) 2 Tablespoons cashew butter (cashew being the ONLY ingredient)

2.) 2 Cups of filtered water

3.) 1 Tablespoon maple syrup

• Blend all ingredients on high in a blender until smooth. Store in 32 oz mason jar or container in the refrigerator for up to 5 days. 
• Option: For added sweetness, add one pitted date. 1 Tsp of organic vanilla extract would also be an excellent addition. 

Note: You could easily swap almond butter for the cashew here if you prefer that. I want to stress the importance that the nut butter of choice only has the one ingredient (Ex.Cashews ). Many types of nut butters today are made with added sugar and highly inflammatory ingredients. The same thing goes for maple syrup in this recipe. Try to find one where maple syrup is the single ingredient. 

Before I begin this post, I would like to take time to acknowledge first the medical staff – doctors, nurses, caretakers, hospital employees working endlessly to help fight this devastating virus and care for those that are sick and in need.  Also to all the essential workers: police, fire fighters, janitors, grocery store employees to name a few, still working to help keep our communities and cities safe and functioning.  I also want to acknowledge the hard working moms juggling working from home and working to care for and homeschool their children, as well as those that have lost their jobs but not hope during this difficult time. If one person finds comfort in something I have posted, then my goal is achieved.

There is no question that this is one of/ if not the scariest moments in recent history. There is a lot of fear and uncertainty about what is happening in the world. However, when I wake up each morning, I take great comfort in keeping myself grounded and healthy. I can not control what is happening in the world, but I can control how I react to it and how I care for myself. While it has been a challenge not to be able to do things that I normally do, I have found solace having a routine that works for me and makes me feel well. Below you will find some things that make me feel better and have lifted my spirits during this time. 

1.) Meditation. 

I have been meditating every day for months now, and it has brought me so much peace and joy.  I do not miss a day, or I feel off… It’s hard to explain if you aren’t familiar with mediation, but once you start, you will not want to stop because it makes you feel that good. I will go deeper into the benefits of meditation in a future post, but for those of you who are new to it, I suggest trying a free app like insight timer and doing what they call a guided mediation. All you need is 5-10 minutes a day. Some benefits of meditation include: lessen anxiety, depression, and stress. It helps maintain healthy sleep and could even prevent memory loss. These are just a few of the many benefits of mediation. 

2.) Eating Healthy.

Eating healthy has always been very important to me, but even more so during this time. So much time is spent at home, and we are going out less, so that means that I am cooking more. I feel better physically and mentally when I nourish my body with healthy foods. Right now is a great time to learn how to cook ( If you don’t already) and keep your body healthy and strong. I have found it exciting trying out new cookbooks and recipes. I love going through my cookbooks and composing meal plans for the week ahead. 

3.) Exercise.

I know I have already stressed the importance of physical activity in other posts, but I think it deserves recognition. Exercise has changed my life in so many ways for the better. It has helped lessen my postpartum depression, it energizes me so I am ready to go for the day, and has the power to lift my mood completely. All you need is some movement in your day, ideally 20 mins or more four days a week. This could mean a walk, some light weights, a bike ride, etc. whatever exercise that you enjoy doing. I remember when I thought I needed an hour or longer of gym time every day, and that isn’t true. Any kind of movement is right and has so many more benefits than just the physical ones. 

4.) Make Your Space Cozy.

During this time, I have cozied up some of our favorite rooms at home that we use a lot, and it has made such a difference! It gives me that warm and comfy feeling when I am hanging with my family. Some things that I added to our fireplace room (where we watch most of our tv) are candles, a diffuser where I use my favorite Doterra oils, and string lights over our curtains. 

5.) Read Books.

Something I enjoy and do every night after the kids fall asleep is read. I do this for about 20-30 minutes. It is a form of meditation for me and helps me focus on being in the moment. Some books that I am currently reading and would suggest to you during this time are Super Attractor By: Gabrielle Bernstein and A Return To Love By: Marianne Williamson. This is my second time reading both! 

6.) Cooking & Baking.

As you will read more of my posts you will come to see how much I love cooking. It is a passion of mine and a form of meditation/ therapy for me if you will. Cooking is another great way to be in the present moment and show people how much you love them through your hands and heart to their stomachs!

7.) Stay Connected With Loved Ones.

Staying connected to my family and close friends has been very important to me during this tough time. We are so fortunate to have FaceTime and other ways to stay in touch with people without physically being there. If I am having a rough day and catch up with one of my sisters or a friend, it makes me feel so much better. 

Meal Planning is one of my favorite tools to maintain a healthy lifestyle.  I plan out 2-3 days at a time and go to the grocery store two times per week. ( Due to current circumstances this has changed. Right now, I am planning around 4-5 days at time) I find that when I plan out our meals we eat cleaner and are less likely to choose unhealthy options when in a rush.  Meal prepping is often more efficient and economically, less food goes to waste and is a cheaper alternative to eating out or carry out, which can be expensive and we don’t know exactly how our meals are prepared.  Leftover dinners also can make for great lunches – which is a time saver the next day!

Below is an example of one of my meal plans. 

Monday: 

Breakfast: Coconut yogurt bowl with berries, chia seeds, hemp seeds, and simply Elizabeth granola.

Lunch: Kale, tofu, and white bean soup with A side of avocado toast.

Dinner: Spaghetti squash with Rao’s Marinara and fresh basil and side salad

Snacks: Apple slices with almond butter and or crackers and hummus

Tuesday: 

Breakfast: Green smoothie

Lunch: Toast with avocado and dash of sea salt with a cup of leftover soup

Dinner: Enchilada casserole 

Snacks: Macro bar, nuts, bowl of fruit

Wednesday:

Breakfast: Veggie egg scramble

Lunch: Leftover enchilada casserole 

Dinner: GF fried rice with chicken 

Snacks: Crackers and olives, carrots and celery with hummus. 

Thursday

Breakfast: Steel cut oatmeal with maple syrup and cinnamon 

Lunch: Leftover fried rice

Dinner: Salmon baked in fresh dill, olive oil and sea salt with roasted brussels sprouts and a side salad

Snack: Lara bar and apple 

Spring is here, and with the weather starting to warm up, there is nothing I crave more than a delicious fresh salad. Speaking of tasty salads, below is my best friend Krissy’s recipe for her tomato salad. It is so good— it makes for the perfect light lunch or side dish for dinner.

Krissy’s Tomato Salad With Balsamic Glaze

1 pint organic cherry tomatoes sliced in half

1/4 C basil chopped

1/2 cucumber chopped

Fresh mozzarella ( I used vegan feta from the brand Violife)

A drizzle of olive oil

Dash of salt and pepper

A drizzle of balsamic glaze ( Trader Joes & Whole Foods are both excellent options)

Step 1.) Rinse tomatoes and slice in half. Arrange on a plate

Step 2.) Add chopped cucumber

Step 3.) Add chopped basil

Step 4.) Break off little pieces on the mozzarella and sprinkle over the tomatoes and cucumber

Step 5.) Drizzle the salad with a small amount of olive oil 

Step 6.) Add a small dash of salt and pepper 

Step 7.) Drizzle a small amount of balsamic glaze over the salad

And Viola! Let me know how your salads turn out!

Due to the current global health pandemic, a consistent workout routine has been essential to my health and wellbeing. It lifts my mood and energizes me. Not only does it help me feel better physically but mentally, as well. Since I am home all day now, it is so important, now more than ever, to include movement into my day. 

After having my oldest daughter in 2016, I fell in love with at-home workouts; I even made up some of my own routines during that time. Don’t get me wrong, I love a group yoga or pilates class and still do them too! However, there is just something special about waking up and being able to do a workout in the comfort of my own home with my babies running around. At home workouts are also more convenient (no travel required) and you only need 20-30 minutes making it easier to fit into your busy schedule! Today there are so many great fitness apps out there with live teachers. It is truly incredible. I have probably tried them all. Lol. Currently, I am loving the Peloton app. You don’t need a peloton bike to do their classes either.. They have classes such as Yoga, Meditation, Strength Training, Walking, and so much more. (Right now they are extending their 30-day free trial to 90 days!!) How fantastic is that?!

Some other apps I  like are:

*Melissa Wood Health $9.99 a month

*Sweat app $19.99 a month

*Fit Body By Anna Victoria $16.99 a month 

My Current Fitness Routine:

Monday: 20 Min Incline Walk On Treadmill + 10 Min Arms Strength Training

Tuesday: 20 Min Yoga Class On Peloton App

Wednesday: 20 Min Walk Outside Or On Treadmill + 20 Min Glutes And Legs Strength Training On Peloton App

Thursday: 20 Min Yoga Flow Peloton

Friday: 25-30 Min Incline Walk On Treadmill + 10 Min Arms Strength Training Peloton 

Saturday: My own Workout. Consists Of A 20 Min Walk And Mix Of Arm And Leg Strength Training. 

Sunday: Rest Day 

• This is a general overview of what I typically do and varies on how I’m feeling each day.

• For my workouts, I bought several posters off of Amazon that display a variety of different exercises, divided into categories (i.e., arms, legs, core, etc.). I hung them in the basement so I can reference them during my workout. I will post a link below so you can check them out if you are looking for ideas to create your own workout routine!

Are you looking for some quick and easy snack ideas? Below you will find a list of some of my favorites that are always in my refrigerator and cabinet. 

1.) Apple slices with almond butter.

My girls love apple slices with peanut/almond butter. These are a great snack when you have a sweet tooth craving. The apple is delicious, and the almond butter fills you up. 

2.) Mixed nuts. 

Plain mixed nuts are always a great choice; however, I have been finding so many great seasoned ones from Whole Foods lately. 

3:) Flackers crackers with a side of mixed olives. 

There is something about this combination that I love. The crackers are vegan, paleo, gluten-free, low carb, and filled with fiber. I buy them in the flavor Rosemary. I purchase the olives at my grocery stores local olive bar where you can mix and match whatever combination you like. It’s like $3.00 for a medium-sized container of the olives, so it’s very reasonable. If you don’t like olives, you could eat the crackers with a side of raw vegetables like cucumber or carrots. (You can find Flackers at Whole Foods.)

4.) Veggie sticks with hummus.

I like to pre-cut a mixture of carrots, cucumber, and celery and store it in a container in the fridge that way it is ready to go. (A lot of grocery stores now sell already pre-cut veggies, so that is an option too, but I have found that it is cheaper to buy and cut the vegetables myself.) Guacamole is also another great dip choice.

 5.) Macro Bars.

Macro bars are So delicious and super filling. They are a little pricey (about $2.50 a bar), but they are a great filler in between meals and are delicious. They are clean ingredients, and most of their flavors are vegan. My favorite flavors are cashew caramel and maple sea salt. You can buy Macro bars at Whole Foods, Amazon, or Macro Bars website ( gomacro.com) Lara Bars are another great healthy Choice.

I hope you guys enjoy my five quick and easy snack ideas! Happy snacking! 

Xo

Starting a workout routine from home can be daunting. Whether you are used to taking classes at your local gym ( where they provide all of the equipment), or you are just starting an exercise routine for the first time, I have been there, and I am here to help navigate the confusion.  Due to the current health crisis, for most the local gym is no longer an option.  We are all spending so much time at home, right now is the perfect time to start or upgrade your at home fitness routine.

First you are going to want to download a fitness app. If you don’t want to pay for an app, you can look up free workout routines on Pinterest or YouTube.  I prefer to pay for an app because the instructors are usually trained and certified, and all of your workouts are organized into one spot. You can find some of my favorite work out apps in my current fitness routine blog post.

After some trial and error and trying MANY different apps and online workout classes, I concluded that I didn’t need a ton of equipment to do workouts from home. You basically need a couple of main items to begin and can slowly add to your collection over time.

Here is my list of essential equipment for home workouts:

1.) A quality yoga mat

2.) A set of weights ( I use a pair of 2 lb.weights and a couple of 5 lb. weights) 

3.) Resistance Bands

4.) A reliable pair of tennis shoes 

Optional:

These are a few of my favorite workout tools. They aren’t essential, but if you like yoga, barre, or Pilates, they are great options to have.

1.) A set of 2 yoga blocks 

2.) 1 pound Bala weights ( I use these for my wrists while walking and on my ankles for leg exercises.

3.) Pilates Ring. I use this for when I do Pilates and Barr workouts. 

4.) A mirror. I like to be able to check my form while doing my exercises. 

5.) A treadmill. When you live in a cold place like Chicago, a treadmill is a beautiful thing December-March. I love warming up with a 10-20 minute incline walk. Sometimes that IS my workout for the day. 

I have linked some of my favorite products below.

Xo 

Kate