Shake Up Your Morning

Need an easy breakfast shake that will keep you full, is quick to throw together and doesn’t require putting a bunch of weird ingredients into your body? You’re in luck, I found the perfect fix–Vega protein and greens.
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With vega, you’re able to skip a lot of the unhealthy ingredients that make up many whey protein powders. Vega provides 20 grams of plant-based protein, 6 servings of greens and 6 grams of fiber in 170 calories or less. Click here to learn more about Vega protein.

This morning I mastered a recipe that tastes exactly like homemade banana bread. Breakfast shakes don’t have to be boring and blended with only water or milk. Add some ingredients to make it delicious, while starting off your morning with a full serving of essential nutrients to start your day off right.

Banana Bread Protein Breakfast Shake
-1 scoop Vega vanilla protein & greens
-1 ripe banana
-4 ice cubes
– 1 1/2 cups of milk (almond milk, soy or regular)
-1 tsp vanilla

Add all ingredients together in a blender and blend until smooth. I use a personal blender, which couldn’t be any easier for clean-up. Simply make the shake, switch the top and go. After finishing my shake, I always make sure to drink a good amount of water. This I feel helps fuel your body right away, & helps me stay full for longer. For more delicious recipes, click here to visit the Vega website recipes.
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If you are looking for a personal blender, consider one like the Oster. Click here to find it at Target.

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Banana Oat Energy Bites

You’ll Need
– 2 ripe bananas
– 2 cups rolled oats
– ¼ cup almond butter (or peanut butter, or your favorite nut butter)
– ¼ cup honey
– 2 tablespoons mini chocolate chips
– ½ teaspoon cinnamon

How To

  1. Mash up the bananas in a large mixing bowl.
  2. Stir in the rolled oats, almond butter, honey, miniature chocolate chips and cinnamon.
  3. Scoop about 2 tablespoons of the mixture and roll into a 1-inch ball. Repeat with the rest of the mixture.
  4. Refrigerate for 2 hours, allowing the oats enough time to soften.
  5. Store the energy bites in the refrigerator.

Full article.

 

3 Things You Should Give Up If You Want To Be Successful

Somebody once told me the definition of hell:

“On your last day on earth, the person you became will meet the person you could have become.” — Anonymous


Sometimes, to become successful, and get closer to the person we can become, we don’t need to add more things, we need to give up on some of them.

There are certain things that are universal, which, if you give up on them, you will be successful, even though each one of us could have a different definition of success.

Some of them you can give up today, while it might take a bit longer for others.


1. Give Up On The Unhealthy Lifestyle

“Take care of your body. It’s the only place you have to live.” — Jim Rohn

If you want to achieve anything in life, everything starts here. First you have to take care of your health, and there are only two things you need to keep in mind:

1. Healthy Diet
2. Physical Activity

Small steps, but you will thank yourself one day.


2. Give Up The Short-term Mindset

“You only live once, but if you do it right, once is enough.” — Mae West

Successful people set long-term goals, and they know that these aims are merely the result of short-term habits that they need to do every day.

These healthy habits shouldn’t be something you do; they should be something you are.

There is a difference between: “Working out to have summer body” and “Working out because that’s who you are.”


3. Give Up Playing Small

“Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. It is not just in some of us; it is in everyone, and as we let our light shine, we unconsciously give others permission to do the same. As we are liberated from our fear, our presence automatically liberates others.” Marianne Williamson

If you never try and take great opportunities, or allow your dreams to become realities, you will never realise your true potential.

And the world will never benefit from what you could have achieved.

So voice your ideas, don’t be afraid to fail, and certainly don’t be afraid to succeed.


4. Give Up Your Excuses

“It’s not about the cards you’re dealt, but how you play the hand.”
― Randy Pausch, The Last Lecture

Successful people know that they are responsible for their life, no matter their starting point, weaknesses, and past failures.

Realizing that you are responsible for what happens next in your life, is both frightening and exciting.

But it’s the only way that you can reach the success, because excuses limit and prevent us from growing personally and professionally.

Own your life; no one else will.


5. Give Up The Fixed Mindset

“The future belongs to those who learn more skills and combine them in creative ways.” ― Robert Greene, Mastery

In a fixed mindset, people believe that their intelligence or talent, are simply fixed traits and that talent alone creates success — without effort. They’re wrong.

And successful people know this. They invest an immense amount of time on a daily basis to develop a growth mindset, acquire new knowledge, learn new skills and change their perception so that it can benefit their lives.

Remember, who you are today, it’s not who you have to be tomorrow.


6. Give Up Believing In The “Magic Bullet.”

“Every day, in every way, I’m getting better and better” — Émile Coué

Overnight success is a myth.

Successful people know that making small continuous improvement every day, will be compounded over time, and give them desired results.

That why you should plan for the future, but to focus on the day that’s ahead of you, and improve just 1%.


7. Give Up Your Perfectionism

“Shipping beats perfection.” — Kahn Academy’s Development Mantra

Nothing will ever be perfect, no matter how much we try.

Fear of failure (or even fear of success) often prevents us from taking action, and putting our creation out there in the world. But a lot of opportunities will be lost if we wait for things to be right.

So, “ship,” and then improve (that 1%).


8. Give Up Multi-tasking

“You will never reach your destination if you stop and throw stones at every dog that barks.” ― Winston S. Churchill

Successful people know this. That’s why they choose one thing and then beat it into submission. No matter what, a business idea, a conversation, or a workout.

Being fully present and committed to one task, is indispensable.


9. Give Up Your Need to Control Everything

“Some things are up to us, and some things are not up to us.” — Epictetus, Stoic philosopher

Differentiating these two is important.

Detach from the things you cannot control, and focus on the ones you can, and know that sometimes, the only thing you will be able to control is your attitude towards something.

And remember, nobody can be frustrated while saying “Bubbles” in an angry voice.


10. Give Up Saying YES To Things That Don’t Support Your Goals

“He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” — James Allen

Successful people know this that to accomplish their goals, they will have to say NO to tasks, activities, and demands from your friends, family, and colleagues.

On a short-term, you might sacrifice a bit of instant gratification, but when your goals come to fruition, it will be worth it.


11. Give Up The Toxic People

“You are the average of the five people you spend the most time with.”
― Jim Rohn

People we spend the most time with, add up to who we become.

There are people who are less advanced in their personal and professional life, and there are people that are more advanced than us. If you spend time with the people are behind you, your average will go down, and with it, your success.

But if you spend time with people more advanced than you, no matter how challenging that might be, you will be more successful.

Take a look at around yourself, and see if you need to make any changes.


12. Give Up Your Need To Be Liked

“The only way to avoid pissing people off is to do nothing important.” — Oliver Emberton

Think of yourself as a market niche.
There will be a lot of people that like that niche, and there will be individuals who don’t, and no matter what you do, you won’t be able to make entire market like you.

This is entirely natural, and there’s no need to justify yourself.

The only thing you can do is continue is improving and contributing every day, and know that the growing number of “haters” means that you are doing important things.


13. Give Up Your Dependency on Social Media & Television

“The trouble is, you think you have time” — Jack Kornfield

Impulsive web browsing and television watching is a disease of today’s society.
These two should never be an escape from your life or your goals.

Unless your goals depend on either, you should minimise (or eliminate) your dependency on them, and direct that time towards things that can enrich your life.


Call To Action

If you want to increase your productivity and eliminate procrastination, check out my free guide called: “The Ultimate Productivity Cheat Sheet.

Click here to get the guide right now!

PS: you will find the tip about making the most out of “Your Dead Time” fascinating!

Full article here.

Yoga: Time to give it a go

I love to workout, but sometimes-it’s time to change things up a bit. I took a yoga class a few years ago and right away felt uncomfortable, not being at the level as the rest of the class. It was my first time, and I felt I didn’t know what I was doing- so I never went back.

Three years later, I have decided to give yoga a go again. Why? Because it’s great for you. Check it out:

 

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For a more detailed information on the benefits of yoga, click here.

I am going to kick off my yoga adventure with 30 days of yoga with Adriene. She has all these videos on YouTube, which are easy to follow at the comfort of your own home.

Give it a try, see what you think! Day 1 video.

Slow Cooker White Chicken Chili

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With the weather starting to change, this recipe is the perfect one to warm you up on a cool fall day. Just throw it in the slow cooker in the morning, and enjoy a delicious meal when you get home. 
Prep time: 30 mins
Cook time: 6 hours
Total time: 6 hours 30 mins
Serves: 8

Ingredients
 
Instructions
  1. Place the chicken thighs, beans, chilies, onion, garlic, cumin, chili powder, pepper, salt, chicken broth, and coconut milk in a crock pot. Cook on high for 5-6 hours, or until chicken is very tender.
  2. Remove the chicken and place in a bowl. Lightly shred with a fork.
  3. Place the arrowroot starch in a small bowl and slowly whisk in the ½ C. water to make a smooth, lump-free mixture. Stir the mixture into the chili in the crock pot.
  4. Add the chicken back into the chili and stir to distribute. Let cook for another 30 minutes. Soup should thicken up.
  5. Add the cilantro to the soup just before serving and check the seasonings, adding more salt or pepper if desired. If you want the soup to be a little thinner, add more chicken broth or coconut milk until desired consistency is achieved.
  6. Top with a squeeze of lime juice.

    Full recipe link

Cookie Dough Stuffed Pancakes

A few weeks ago, I went to a cafe in Woodbury, Minn. and ordered one of their signature plates, chocolate chip cookie dough pancakes. Now I am a HUGE breakfast fan, but these pancakes took breakfast to a whole new level. I fell in love and I haven’t stopped thinking about them since.

I found this recipe on Pinterest and I can’t wait to give them a try! Let me know what you think.

 

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Prep Time: 15 minutes | Cook Time: 10 minutes | Yield: 8 pancakes depending on size

Cookie Dough Stuffed Pancakes {Indulgent & Healthy!}

Chocolate Chip Cookie Dough Stuffed pancakes that are so indulgent you’ll never know they are healthy! Also includes a bonus gluten free recipe option!

Ingredients

Pancakes
⅔ cup almond flour
2 tablespoons arrowroot flour
2 tablespoons tapioca flour
1 tablespoon coconut sugar
½ teaspoon baking powder
2 pasture-rasied eggs
¼ cup cashew milk (or almond milk)
½ teaspoon vanilla
1 tablespoon coconut oil, melted
½ teaspoon cinnamon
dash of salt
1 teaspoon of grass-fed butter, ghee or oil of choice for pan

Cookie Dough Middle
½ cup of natural cashew butter or almond butter
¼ teaspoon cinnamon
2-3 teaspoons coconut sugar
¼ teaspoon vanilla extract
2 ½ tablespoons of dark chocolate chips, chopped (Enjoy Life Brand)

To make cookie dough:

-Combine the nut butter, cinnamon, sugar, vanilla, and chopped chocolate chips, and mix well. You may need to soften the nut butter slightly (microwave a few seconds) depending on the consistency. Or if your nut butter is particularly thick you can add a little melted coconut oil as well.
-Line a cookie sheet with parchment.
-Smear 1 tablespoon of cookie dough with a spoon, making a flat disk. You should have about 8.
-Place in the freezer to set while you make the batter!

To make the pancakes:
-Wisk together the dry ingredients: flour, coconut sugar, cinnamon, baking powder, and salt.
-Make a well in the center and add egg, luke warm almond milk, and melted coconut oil.
-Wisk all the ingredients together, it may be thick and a little clumpy, which is fine, but do not over mix the batter.
-Heat a nonstick skillet over medium-high heat, and add a touch of coconut oil (or coconut oil spray).
-Remove cookie dough disks from the freezer and remove them from the parchment paper.
-Laddle pancake batter in the skillet (turn temp down to medium- no oil smoking!).
-Allow pancake to set and you will see bubbles rising and the pancake with cook through (no wet batter). (*or for the lazy version make two pancakes and layer the cookie dough in between-it will melt between the pancakes, they just will not be officially “stuffed.”)
-Check the bottom of the pancake to make sure it is not burning, if so, turn temp down.
-Once there is no runny batter on the top, place a cookie dough disk on top and laddle just enough pancake batter to cover the disk, then flip pancake and finish cooking.
I-f you pancakes are too thick and not cooking through, dilute the batter further with additional almond milk.

Here are the basic steps to stuff your pancakes:

1. Combine your dry ingredients. Make a well in the middle and add wet ingredients. Mix, but do not over mix!
2. Smear the cookie dough on a parchment-lined cookie sheet and stick in the freezer.
3. Once the pancake is cooked most of the way through, add your frozen cookie dough disk, cover with pancake batter, and flip!

 

The Easiest and Tastiest Smoothie

Looking for a fresh start to your day that tastes fantastic? Try this simple recipe I have been using to kick-start your morning.

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Makes 2-4 Servings
Ingredients: 

-2 cups frozen berries like strawberries, blueberries, blackberries–these berries give you energy or whatever you prefer. (If you use fresh berries, add some ice as well).
-2 cups Orange Juice
-1 cup low fat vanilla yogurt (or yogurt of your choice)
-1 Banana
-A few (or a lot if you like it) leaves of spinach–I don’t enjoy much spinach but with a few leaves–you know it’s in there but don’t notice it
Optional: Protein powder (great bonus if you are only having a smoothie for breakfast-helps with hunger).

Directions:

1.) Place liquid ingredients into blender first (I use the Ninja blender), then add the rest of the remaining ingredients.
2.) Blend on high for 2 minutes or until smooth. *You may need to scrape some ingredients from the sides and blend again to get them all blended in.
3.) Serve and enjoy