It’s not too often that I miss carby things like bread and pasta. I have lived without them so long that I don’t miss them. One thing I do miss pretty regularly is cereal and oatmeal. These are hard to “paleofy”. Oats give me a headache similar to dairy and cereal is full of crummy ingredients (same with commercial almond/coconut milks).
So, I decided to try my hand at making my own almond milk and “cereal”. I know granola is not really cereal, but when you’re grain/dairy/soy free, it’s the next best step. Typical granola has oats, grains and lot’s sugar in it.
This version is low sugar and still tastes amazing. It doesn’t clump like normal granola which makes it perfect for cold or hot cereal!
The almond milk is tasty! I enjoyed the whole process and felt very domestic while making it. You can add any spices you want, I just went with this “wintry” blend.
Spiced Almond Milk and Nutty Granola
A yummy grain/oat free granola that can be eaten hot or cold or even just as a snack. I served it with my Spiced Almond Milk!
2 tablespoons maple syrup (more or less depending on you)
Leftover almonds from almond milk
1/2 cup shelled pumpkin seeds
1/2 cup raw cashew pieces
1/4 cup ground flax seed
2 tablespoons chia seeds
1/2 cup raisins or dried cranberries
1/3 cup Enjoy Life Chocolate Chips (optional)
1/4 cup almond butter or sunflower seed butter
1/4 cup honey
2 teaspoons cinnamon
For Almond Milk
Soak almonds in water overnight.
Rinse in bowl until water is clear.
Add water and almonds to blender and blend for 90 seconds.
Use fine mesh strainer or nut bag (cheesecloth) to strain out milk.
Save almonds for granola.
Put milk into a glass jar and add spices, syrup and vanilla.
Shake and serve!
Store in the fridge and shake before you use it.
Pre-heat oven to 350 degrees.
In a large bowl, combine all ingredients and mix to combine.
Put a piece of parchment paper down on cookie sheet and spread nut mixture.
Bake for 8-10 minutes, stir, bake for 6-8 more minutes.
Let cool and store in a glass jar.
You can also add chopped walnuts, pecans or sliced almonds to granola for more of a crunch.
Train Your Body-Change Your Life http://trainer-kim.com/
I added the almond milk to my decaf coffee this morning and it was delightful! It had just a hint of sweetness and a nice spice. Perfect for the stormy weather outside
Complete side note, my little man is already 3 months old!! How did that happen?! He continues to bring so much joy by sleeping 6-12 hours at night, drooling up a storm, laughing and smiling with adorable dimples and basically looking super cute in any outfit! Love this little guy!
Anyways, an early Merry Christmas to you and yours!!
I just made this delicious soup and wanted to share it with you! I love the perfect balance of spices in it. I love making soup in the crockpot. It makes the house smell amazing and is hardly any work at all. The other day, I threw chicken breasts, rice, beans, lime and cilantro in and let it cook for four hours. My hubby loved it! It was a great way to fill him up
How was your Thanksgiving? Ours was nice. I was really proud of the dishes that I made. One was my Topless Apple Pie, but with a top! I doubled the crust recipe and made a lattice for the top and a little apple to top it with!
The other was a Sweet Potato Casserole from Ohsheglows, my favorite vegan blog. She has the most wonderful recipes! I made her Caesar Salad the other night too- soooo good!
It was little mans first Thanksgiving! I just love his little “I am stuffed” onesie Can’t wait until Christmas!! Only 3 weeks from today!
This is a throwback post that I did last year. I wanted to balance it with the earlier post about not dieting through the holidays. I feel like there is a balance between eating what you want during the holidays and being really restrictive. For some, it is healthier to avoid the stress and anxiety of staying on track and for some it is healthier to have a plan to follow or food rules to help them stay on track and be successful.
I know for me, I thrive on having certain foods that I will eat and ones that I avoid. Going all out, even for a day, triggers my disordered eating and makes it hard for me to feel good about my food choices. I have practiced mindfulness enough that I feel really good about skipping the rolls, stuffing and bringing my own dessert.
So, for those of you who feel like you would like some tools to help you stay on track, these five are for you!
1) Chose a smaller plate
My in-laws have gotten (mostly) used to my quirks about diet and exercise during the holidays. I always bring an entrée (or side) and a dessert that I make that I know I can enjoy without setting me back emotionally (hello sugar addicts, I am talking to you) or physically (I work hard for this body!).
One of the habits I engage in is using a smaller plate. A lot of satiety (feeling of fullness) is visual. Seeing a full plate can be very visually satisfying and thus leaving you without feeling deprived by only filling up half a regular dinner plate.
Using a smaller plate is great because you can fill it up and eat the whole thing versus taking a little bit on a bigger plate and going back for more. The portion sizes you eat will be smaller than if you place them on a bigger dinner plate. I often grab a salad plate out of the cupboard and swap it for the huge china dinner plate. Think I’m crazy? Try it for yourself and see what a difference it makes!
2) Have a satisfying breakfast or lunch before having a holiday meal
Appetizers, egg nog, apple cider, booze, candies, nuts- most of these are present at holiday get togethers. It’s not that they are bad, but indulging in these little delights will not only increase your overall caloric intake, but they will also ruin your body’s ability to digest well, especially the sugars. They can also trigger cravings and turn of inhibitions which help keep you aware of what you are putting into your body.
By eating pre-emptively, you can avoid these little bombs, eat a reasonable size meal (remember your smaller plate) and not over do it. The thing I hear about the most is waiting to eat until the Big Meal. This is the worst idea because you arrive at the meal starving so you eat more than you normally would. And, because it’s a social event, you might even be tempted to eat beyond the point of satisfaction and eat a second (or third) helping or pick at foods even if you’re full.
Eat a normal amount of protein, complex carbs and fats before you go to ensure that you have a clear mind and balanced blood sugar before you go.
3) Chose your dessert wisely or bring your own
Apple pie, pumpkin pie, pecan pie, Oreo cookie cake, fruit cake, sugar cookies, gingerbread cookies….it’s all there. Everywhere you start to see these sugar laden treats pop up. This is the hardest part for most of my clients. Cookies at work, pie at families, bars at parties….its never ending during the holidays! I am a huge believer in moderation, and having small treat at a holiday party is an ok way to avoid feeling deprived.
That said, think about how many parties you are going to. I would limit dessert to once a week to avoid excess calories, fat and sugar. Never, EVER put dessert with alcohol. If you must drink, do it far far away from carbohydrates like breads, pastas, potatoes, stuffing and especially sugar!! It’s one or the other this time around. Always opt for wine over cocktails, hard cider over egg nog, beer over margaritas or hard liquor over mixed drinks.
As for which dessert to choose, opt for a small slice of pumpkin pie over pecan, apple over pecan, lemon bars over 7 layer bars, gingerbread cookies over sugar cookies and one piece of candy over ice cream. If you can, make a dessert that has less sugar and enjoy that instead of trying to guesstimate on the rest.
4) Walk after a big meal- don’t sit!
Usually after a big meal, there is a lot of sitting. Sitting means no extra calories being burned which can add up fairly quickly. So, grab your scarves and mittens and head out for a half hour stroll after the big meal.
It doesn’t have to be a cardio workout or even a fast walk, just enough to use some of that ingested energy (calories are energy- if it doesn’t get used, it gets stored!). If it’s too wet outside, play an active game like charades, Twister (yep, I totally own that one!) or find a way to move your body. Not only does it burn calories, but it also helps aid digestion of all that food.
5)Stay consistent with your diet, exercise, sleep and stress management
Nothing is more stressful than the holidays. Decorating, parties, food preparation, family interactions, a busy schedule, more traffic, buying presents- it’s all very stressful and stress is the arch-enemy of weight loss. The best thing you can do to ensure thriving through the holiday season is to keep the status quo- keep doing what you have been doing.
-Don’t skip the gym- hire a trainer to keep you accountable
-Keep focused on your diet (and by diet I mean the foods you eat) and don’t chalk it all up to the “holidays”.
-Manage your stress by deep breathing, staying organized and finding outlets for emotions that don’t involve food (walking, talking, journaling, creating)
-Sleep as much as you possibly can!! Go to bed as early as possible and sleep in as long as you can manage. Make your breakfast the night before so you can sleep just a little longer. Sleep is your body’s rest and recover time-it’s also your greatest weapon against getting sick!
Keep checking back for more helpful hints on surviving and thriving through the holidays!!
Yep, you read that right. Today’s post is not about cutting calories or tip to staying lean and trim through new years. Nope, today’s post is about celebrating! It’s about being with family and enjoying delicious food.
It’s about acknowledging the hard work you have put in this year to keep yourself clean and lean when it comes to diet and exercise. It’s about celebrating the victories, accomplishments, struggles and trials of a year gone by. It’s about looking ahead to what 2015 has in store for you and you for it.
So, my challenge to you this holiday season is to enjoy your holiday, “bad” food and all. Listen to your body, yes, but don’t restrict to the point where you feel left out and deprived. I have done this so many times and it is not worth the mental anguish that comes with being deprived. Know your limits and when you have had enough, stop.
Enjoy the pleasure that Thanksgiving, Christmas and New Years brings and let go of all the “shoulds” and “shouldn’ts”- the “can’ts” and “musn’ts”. Hug your friends and family. Make a toast to good health for all with a flute of bubbly. Break bread with those who drive you crazy. Get a little tipsy and giggly with those you let your hair down with.
Be present in moments like this. Don’t worry about tomorrow, it will take care of itself. Enjoy living life to the fullest! Use all of your senses to enjoy this magical time of year!
And then when it is all over, look ahead and begin again on your journey. Don’t stay in party mode, but appreciate the break and get back to work:)
Ok, I’m not gonna lie. When I first heard about a beef and veggie “bar” I was a little concerned. Beef and veggies put together in a bar….and I am supposed to, what, eat it?!?
Fortunately for me, I did! I got to chow down on some delicious beef and veggie bars from Wild Zora, a company out of Colorado (why do all the cool things come from there?!).
I got to try three different flavors: BBQ Hickory Tomato, Cheesy Parmesan Basil and Spicy Cayenne Apricot.
My favorite by far was the BBQ! I am not a spicy person, so the cayenne wasn’t for me, but my housemate said she really liked it. We both agreed the parmesan wasn’t our favorite, but that kids would probably really enjoy it!
I was expecting a texture similar to Epic Bars, but these were thinner and less “airy”. I really liked the texture of these bars! They didn’t get stuck in my teeth (a common occurrence with jerky-like products) and didn’t leave a weird after taste.
I love the idea of having these in the car or gym bag just ready to go. And, as a breastfeeding mama, I love having protein available in a nice, non-messy medium!
So, be sure to head over to Wild Zora and grab a bunch because you get 10% off your order with the code “trainer-kim” (expires 12/16/14).
Some of you may not know that I work from home for a company called The Rebooted Body. It’s founder, Kevin Geary, has made an incredible site jammed packed with resources for people wanting to lose weight, improve their relationship with food and obtain peak physical performance.
He has a weekly podcast show, weekly blog articles that spell out the truth about healthy living along with videos demonstrating awesome exercise moves. He also has amazing guides like REM Rehab and 8 Unhealthy Eating Triggers as well as free guides like Creating Margin and 30 Tips for the First 30 Days of Lifestyle Transformation.
Real Food + Functional Fitness + Psychology + Support = Ridiculous Success
The Total Body Reboot is a 6 month course that takes you through 6 stages of change which encompass topics like food, stress, sleep, margin, exercise, physical therapy and more! It’s laid out in such a way as to promote healthy life change at a sustainable pace. It requires a lot of commitment, which provides amazing results! If you are ready to overhaul your bad habits and make changes that last a lifetime, then you should definitely check it out!!
Shut Down Your Sugar Cravings is a 4 week course that is focused mainly on defeating sugar (and carb) addiction. Each week comes with a slideshow presentation and action steps for you to do. SDYSC covers the psychology behind addiction and gives you the tools to make positive choices that will get you to your goals and help you overcome the stumbling block of addiction. If you want to focus on carbs and sugar, this is the way to go. It is a great tool for those who want to do TBR, but don’t feel quite ready for it.
I just wanted to share these with you because I am a BIG believer in these courses. Kevin really knows his stuff and lays it out in a way that is easy to understand. I have loved being able to work with Kevin in helping hundreds of people change their lives!!
If you have done other programs, diets or “fasts” and not had lasting results, then this is definitely the site for you! Commit to yourself and check it out!!
I know personally that there are several of you who visit this blog who would benefit tremendously from TBR and SDYSC. Start with the blog and podcasts and see if what Kevin has to say impacts you. And if you have questions, leave a comment below or email me (firstname.lastname@example.org)!
Some days, I really hate my body. I look in the mirror and pick apart the squishy parts of me. I hate the “mummy tummy” that hangs where my flat stomach used to be. I hate that my arms jiggle when I blow dry my hair. I hate how my thighs rub together when I walk. I hate how I have a double chin. And don’t even get me started on boobs….ha!
It’s days like this where I have to choose to appreciate the good things about my body. I am strong and athletic. I have killer quads and calves. I have great shoulders. I am able to walk, run or ride a bike. I can swim, jog and dance.
You see, just like most things in life, it comes down to choices. Making choices can be tough and it’s something that you get to do a million times a day! Yes, I can sit here and mourn over the things I don’t like, or I can choose to accept them as part of where I am at right now. I have to choose to focus on the good things about my body and not give power to the parts I don’t like.
I have to choose not to punish myself with a torturous workout at the gym or withhold yummy foods and “carbs”. I choose to celebrate the ability to move and be strong and to eat as much apple pie as I want (ps, someone please save me from this pie!!). I choose to nurture my mind and soul by not criticizing myself or my body.
It’s not just a one time decision either. It’s like choosing healthy foods over junk- you have to do it multiple times a day. Some with having body love- you have to choose it every time you see a mirror or struggle into a pair of jeans. But, by choosing to love your body, you become more comfortable in your own skin and give people permission to do the same.
What do you do? Do you act like a hater or do you appreciate the good things about your body?
I still have apples, lol. It’s like the never ending box. So, what do you do when you have a ton of apples? Make apple butter!!! My mom used to make this with a ton of sugar, which of course, made it delicioso. However, since I don’t usually eat sugar, I looked for a recipe that didn’t add sugar.
My son is 6 weeks old (well, as of last Sunday). Where the hell did 6 weeks go??? I can’t believe it is almost November to boot. Having a baby does terrible things to your sense of time. I am happy to report that we have had two consecutive nights of 6 hour chunks of sleep!! Woohoo!
Well, I will keep this one short since little man is just waking up from his nap.
I have sooo many apples left from my 40 pound box, despite making multiple pies, crisps and butters! I feel like I finally perfected this pie recipe and I love it! I don’t peel the apples because I have the ultimate excuse of having a newborn and no time to peel. I think it would taste better with peeled apples, so, if you make it, take the time to peel.
I hope you enjoy this pie as much as I do!
Topless Apple Pie
A deliciously healthy alternative to the sugar and wheat filled holiday dessert.
• 5 medium-sized apples, peeled and diced (granny smith or honeycrisp)
• 4 tablespoons coconut oil
• 1/2 cup raw honey
• 1 tablespoon coconut flour
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• 1/8 teaspoon cloves
• 1 tablespoon vanilla extract
Pre-heat oven to 350 degrees.
Grease pie pan.
Mix all ingredients, place dough in center of pan and gently press outward to the upper rim of the pan.
Set in the fridge while you make the filling.
Melt the coconut oil in a pot on medium heat.
Add the honey, apples, and spices.
Stir the mixture to cover the apples with the oil, honey, and spices.
Add in the coconut flour and mix well.
Add in the vanilla extract and turn off the heat.
Pour apple mix into cooled pie crust.
Bake for 25 minutes or until rim of crust is light brown.
Garnish with coconut milk whipped cream or coconut milk ice cream for a dairy free option. You could also omit the honey for a sugar free option (my personal preference). You can also double the crust recipe to make a lattice for the top if you so desire.
By Kim Ludeman
Train Your Body-Change Your Life http://trainer-kim.com/
Breastfeeding gives you the worlds biggest appetite EVER!!! I eat and then feel as though my stomach is empty. Sometimes I get tired of eating so much because my options are limited. It is insane!! I eat the biggest portions of meat, veggies and fat and am still hungry! This salad barely made a dent!!
I am constantly hot and thirsty. The thirst hits like a tornado- fast and furious. I chug liter after liter as I feed my little one.
So, I have been trying to cook as much as I can. I recently got a 40# box of winter banana apples which I have been trying to use up. I have made apple crisp, apple pie (recipe coming up soon!!), apple butter (recipe from Ohsheglows) and apple sauce. (I keep thinking of Bubba listing off ways to cook shrimp!).
I have also been using the crockpot a ton since I don’t have a ton of time to use the stove or oven. I made a big batch of beef and chicken broth and tonight a fryer chicken and gravy (from the awesome Nom Nom Paleo blog).
I have my 6 week post-partum appointment with one of the midwives on Monday. I have been thinking a lot about it since the last time I posted about my weight battle. I am still a little nervous, but have been working on giving myself permission to not worry about it right now. My main focus is on taking care of myself, feeding my baby well and loving him, taking care of my husband and loving him well and taking care of my home. I try to get to the gym three times a week to lift (because it makes me feel like one hot mama!) and walk as much as I can. I also try and move as much as I can throughout the day to increase my daily activity. I will let you know how it goes!!
My workouts have been the same. I do an upper body day and a lower body day, while doing “abs” at home (lot’s of planks). Upper body is a lot of pushing and pulling with a barbell and lat pull down machine. Lower body is a lot of squats, deadlifts and lunges. I am amazed at how flat my butt has become and how flabby my triceps have gotten. Sometimes I worry that when I go back to work (a week from tomorrow!) that people will be skeptical of my being a personal trainer because I don’t “look” like a personal trainer. Does that make sense? I am trying not to think like that, but sometimes it is hard not to.
Anyways, I hope you don’t mind my honesty here. I have always tried to be authentic about my journey: successes, losses, triumphs and struggles. It is my hope and passion that sharing my journey will help others on theirs.
By the way, if you like my blog, please let others know about it, especially if you know someone who would be encouraged by finding healthy food recipes I will keep working to update my actual recipe page (as it is severely outdated!!). Thank you so much!!!