Category Archives: Nutrition

10 Day Re-boot: Kellie’s Day 8

iGnite 10 Day Body Reboot

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by Kellie Strickland

After a stressful last couple months with buying a new house I knew I needed some serious changes in my daily routine. I was stress eating, binging on TV all night, and breaking out like crazy. Let me give you some perspective on just how far down this hole I had gone. Every night on my way home from the new house I would inevitably have forgotten to eat dinner so I would stop by P. Terry’s which was conveniently right on my way home and get a cheeseburger then I would proceed to go home and eat some ice cream straight out of the carton. I’m not talking about those cute Ben & Jerry’s pints of Chunky Monkey. I’m talking the full on, half gallon Blue Bell carton sitting in my lap while I watch TV. This brings me to my unhealthy habit of falling asleep to the TV. I don’t even know how I got into this habit or when it got so bad, but I was to the point to where I HAD to watch Friends when I was in bed. I needed the soothing voices of Monica and Rachel to lull me to sleep. Last, and most annoying in my eyes, was the fact that my face was breaking out worse than when I was 13. I felt like my pimples had pimples. This is to give you ladies a good idea of where I was going into the Re-Boot.

 

7th Street Hill-1

7th Street Hill

I started my Monday with my usual 6AM class with Molly. She had floated the idea last week that we were going to have an entire class at the 7th Street Hill (Note the capitalization. The 7th Street Hill deserves the respect of being a proper noun) and boy did she make good on her promise. Life was so much simpler before I knew this hill existed. After five trips up the hill sprinting (I use “sprinting” loosely as I can barely make it to the top of the hill in what would be considered one step above a walk) and some circuit training, I checked “Exercise” off my Re-Boot list so exhausted yet happy as always to have woken up and started my day there.

 

The Judging Lemons

The Judging Lemons

Full disclosure … I hate lemon water. Let me take that one step further, I hate lemon in any of my drinks. It’s weird and un-American on some level I’m sure, but I just can’t do it. I tried the warm lemon water on the first day of the Re-Boot and not a day since. Give me half a bottle of Apple Cider Vinegar and oil pulling over lemon water any day. I have the lemons in a bowl in my kitchen and they judge me every morning that I don’t pack one to take to work with the rest of my food. Well judge away lemons, I will not force drink you.

 

Dog Walking

Taking my dog on a walk during my lunch break

I went home for lunch today to check on my sweet dog who has not been adjusting to the move from New York to Texas well, let alone the move to the new house over the weekend. We went for a walk around the block and played fetch in the huge backyard that I hope he grows to love. I packed myself a quick salad and headed back to the office. A big challenge for me has been the packing of the food. I am incredibly unorganized and hate the prepping that goes into most healthy diets. I have really struggled with getting things together for work in order to get all the meals in so I have ended up having three meals and done more snacking in between (gluten-free delicious snacks that I never knew exists until this week), but I have YET to drive through any fast food place and I have stayed away from all desserts.

Lunch-1

Salad for lunch at work

Espom Salt Romance

My favorite part — the Epsom salt baths

Without a doubt, my favorite part of the Re-Boot has been the Epsom salt baths. Let me put this out there that I am not a bath person at all. I haven’t taken one since I don’t know when and the thought just skeeves me out. I gave it a go and my life will never be the same. Granted, I put the water on way too hot the first time, scalded myself and only lasted about 15 minutes and sweat poured down my face but when I got out, I fell asleep almost immediately (Your hold on my sleep ends now Chandler Bing!) and my knees that always give me problems felt amazing during my run the next day. I have gotten the water to a manageable level and I am loving this time to myself where there is nothing else to do but relax so this was naturally the perfect way to end my Monday.

 

All-in-all this Re-Boot has been the perfect thing my life needed at the perfect time.

10 Day Re-boot: Alice’s Day 5

iGnite 10 Day Body Reboot

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by Alice Meadows

First of all, let me begin by saying that this is my 4th or 5th time rebooting. I know this because I found that many booklets when I was looking for a particular recipe. Each time I do this it’s easier because I’ve carried over so many of the habits. Except for one. For the love of Epsom salts, I CANNOT remember to use the body brush – I have done it exactly ONE time during all tIMG_5363-1hese reboots. I have it conveniently perched on the bathtub right next to the shower to remind me, but inevitably, it’s not until I’m in the shower reaching for the brush I keep there that…DOH!
I have yet to shower today, so there’s hope.
I will set an intention.

So I got to sleep in this morning because it was a late start school day for my kids – up at a luxurious 8:00. That made for 8 hours and 29 minutes according to the fitbit I got for Christmas. I had already negotiated with my husband to take kids to school, but somehow still managed to be late to yoga. I think it was making kid lunches first. Part of said negotiations. I digress.

IMG_5361-1I had my lemon water and then got three figgy pops. I found these last week at Costco and I love them as an easy and very yummy grab and go item.
Perfect for the drive to the Treehouse. By the way, if you have not been to yoga at the Treehouse and can possibly make yourself available between 8:30 and 9:30 on Fridays, do yourself a favor and go! Amy has magic powers to intuitively know what her class needs and after Thursday kickboxing; focusing on stretching and relaxing is just what I needed. I was so relaxed I forgot to take pictures, but trust me – it’s lovely.

IMG_5354-1Got home in time to take my oldest to middle school and then made my favorite breakfast/lunch/dinner/snack – Udi’s whole wheat, 1/4 smushed avocado topped with a scrambled egg and sriracha. Yum! And settled down to work.

Later that day…

Had a late-ish lunch while finishing work – tuna and avocado on Udi’s bread with a side of apple slices and some exotic root chips. I’ve found that I typically don’t have time for a “breakfast” while I’m getting kids up and out the door and myself to a class. So it’s usually a couple of pieces of turkey bacon and some apples spread with nuttzo (another Costco find that I adore) or a hard boiled egg and some fruit. When I get home from working out is when I have my heartier breakfast, then a later lunch, an afternoon snack and then dinner. Yep. Anyhoo, back to my day.

I had a shower! And just as I was about to step in – I saw the body brush! Yay intentions! So check that reboot box and let’s hope I remember again now that I’ve done it once. Don’t have strong feelings one way or the other about the body brushing. I guess I need to do it more than once.

IMG_5365-1After picking up two kids and dropping off one, I went to meet my oldest for a pedicure at the delightful salon she can walk to from the middle school. Spontaneous-as-of-this-morning focus on me time. And I got a little green juice in for good measure.

The rest of the day was spent driving small people hither and yon with a stop at the grocery store for dinner – Organic salmon, green beans and wild rice. As the sun set, my husband did tempt me with a glass of bourbon, but I stayed strong and had some tea while getting in an Epsom salt bath. Not a bad ending to day 5 at all.

Chocolate Chia Shake

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This shake is a delicious and healthy snack or meal replacement — and it actually has protein!

Chocolate Chia Shake

Ingredients:

1 C unsweetened and organic almond milk

1 TBSP chia seeds

2 soft Medjool dates, pitted

2 TBSP raw cacao powder

1 frozen banana

1/4 tsp vanilla extract

2 or 3 ice cubes

In a high-speed blender, combine all ingredients until thick and creamy. Enjoy!

from the cookbook: Everyday Detox

Breaking Bad

Monthly Series: What’s Love Got to Do With It

good habits 2

Point to Ponder:
What bad habit is interfering with you being your best and that you need to eliminate from your life, right now?

iGnite Neissa

Neissa Brown Springmann

Many times I’ve partaken in iGnite’s awesome bi-annual ten day Body Re-Boot, which is a form of a fast, however; while I’ve always been intrigued by a full-on fast, I’ve never committed to a spiritual fast because the thought of consuming liquids only for 40 days sounded terrible (I’m not sure why I thought I had to be like Jesus and fast for 40 days and 40 nights–duh)!. That said, our church started a 21-day fast on January 11th and I decided to participate. Ultimately, I was curious to see what I would learn, how I would grow and what God would reveal to me, hopefully.

Prior to starting, I researched the fast and learned that like our Body Re-Boot, fasting from certain things were recommended, however I could choose to fast from anything that I felt was interfering with my overall well-being, quality of life, relationship with God and/or what I was abusing and using to fill physical, mental or emotional, spiritual voids. (There are so many…where would I begin!)

Originally, I thought I would go for the gold and strive for the top tier fast, which was drinking only liquids, light juices and broths, HOWEVER after only the first day I demoted myself to the second level fast, which was the Selective Fast. This fast was eating and drinking only fruits and vegetables–mainly smoothies, teas, and salads (and yes, no caffeine or sugar!)

Joyfully, today is day 21 and while my fast has not been easy or perfect, it’s been great, I feel really good and I’ve gained a ton of additional knowledge and awareness, such as, I absolutely abuse food and use it for more than just fuel and an energy source. It’s an unconscious and emotional filler for me. Most interesting, the cleaner my whole body became, the cleaner my non-dietary decisions were also. For example, I haven’t wanted to watch negative, wasteful and worthless television. With two small children, I usually don’t get to watch much adult T.V., however it, nor tabloids are appealing. It seems extreme, but I don’t want to contaminate my mind and spirit. I have great stamina, I want to be outdoors more, and I am more playful and patient, especially with my children, and my words are more kind. I even feel like I gained more time because I wasn’t lamenting over what I was going to eat or spending extra time eating when food actually wasn’t what I needed more of. I also asked God a lot of questions and I received some answers. Could it have been that food is so much of a distraction in my life that it prevents me from being able to communicate, connect and hear God and my spirit? No doubt!

Before the fast my diet wasn’t terrible, but it definitely wasn’t great. Over the past eight months (really three years) I have accumulated some pretty poor habits that are not just dietary. I pushed my margins beyond my healthy limits and I haven’t been making consistent good and clean choices. Ultimately, I wasn’t treating my body, mind or spirit like a temple and therefore temple-like qualities and characteristics were not being produced. All in all, I needed to do the hard work and break some serious bad habits and replace them with good, wholesome and life-giving habits.

Throughout the month of February, we of course will focus on love, and the goal each week will be to partake in actions that contribute to loving yourself more, loving your life more and showing love to the people who you love so much. You deserve to have the best of yourself and the people you love deserve to have the best you too! Therefore, for this week, the emphasis is choosing a bad habit to break and replacing it with a good habit, as this will give you greater access to loving yourself and others.

Admittedly, breaking habits is not fun or easy, however it’s vital to occasionally evaluate where you are in your life, what you are doing, and determine if you need to add healthy margins or remove restrictive ones. To make this action more fun, I recommend printing the Break a Habit printable. Then, after you’ve given it intentional time, thought and/or prayer to which habit you are going to break, begin filling out the printable and counting down your 21-days of breaking bad and a more awesome you!

Action Item:
Choose a bad habit that is interfering with you being your best and that you want to break. Print the Break a Habit printable, fill it out and begin your 21-day countdown to breaking the bad and creating a more awesome you!

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Arugula, Brussel Sprout & Walnut Salad

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Arugula, Brussel Sprout & Walnut Salad

Salad Ingredients:

  • 3-4 Cups Arugula
  • 1 C Roasted Brussel Sprouts
  • 1 TBSP Dried Cranberries
  • 1 TBSP Pepita
  • 1 Bacon Slice Bacon Crumbles
  • 1/4 C Walnuts
  • Olive Oil
  • Sea Salt
  • Black Pepper
  • Vinaigrette Dressing

Vinaigrette Ingredients:

  • 2/3 C Olive Oil
  • 1/4 C Balsalmic Vinaigrette
  • 1 TBSP Honey
  • 1 TBSP Dijon Mustard

Mix all vinergrette ingredients in a pot. On stove top, heat on low, simmer and wisk. Upon simmer, remove from heat.

Roasted Brussel Sprouts:

Heat Oven to 400ºF
Cut Brussel Sprouts in half
Toss Brussel Sprouts in Olive Oil, Sea Salt and Pepper
Place Brussel Sprouts on cooking sheet and drizzle with Balsamic Reduction Vinaigrette
Bake for 30-40 minutes

Neissa Brown Springmann

by Neissa Springmann

Mix all Salad Ingredients together and toss with Vinaigrette. Be careful with the vinaigrette. A little dab will do you and you will definitely have plenty left over for your next salad.

10 Healthy Eating Recipe Sites to Kick off the New Year

The holidays are over, and it is New Year’s resolution time. Since most resolutions include eating healthy, the iGnite Leaders have created a great guide to help in this — their favorite go-to healthy recipe sites.  Eating better in the new year will be much easier with these creative recipes to keep you interested. We suggest subscribing to a few of these blogs in order to get daily inspiration and motivation. Here are our top 10 favorites:

  1. Skinnytaste.com  Provides delicious, healthy, low fat, family-friendly recipes. You can sign up to get new recipes sent to you several times a week. Check out the Top 25 Most Popular Skinnytaste Recipes of 2015 to get you going. 
  2. The Defined Dish Two Dallas-based sisters give you the dish about food, fitness and other happy and healthy lifestyle tips. Along with great recipes, the site includes workouts, fitness styling, music playlists and more.
  3. Plant-Based Pulse iGnite member Allison Quinones created this blog as resource for those trying to find a healthier lifestyle by providing delicious plant-based recipes. She strives to make all recipes as close to refined sugar and oil-free as possible. She is a wonderful resource and  periodically shares her recipes such as Breakfast Quinoa with Fruit on the iGnite blog.
  4. Connoisseurus Veg  This blog is written by a vegetarian who has a passion for cooking and sharing her favorite recipes.  Try the herb crusted whole roasted cauliflower – delicious!  
  5. AmyChaplin.com Amy Chaplin, author of “At Home in My Whole Kitchen,” inspires people to seek out local and organic vegetables, stock their pantries with nutrient rich whole food ingredients and to cook at home. Find beautiful, healthy recipes on her blog or follow her on Instagram.
  6. Elana’s Pantry A go-to website for easy, healthy, grain-free Paleo recipes.  Elana Amsterdam is the author of the New York Times Best Selling cookbook “Paleo Cooking from Elana’s Pantry.”  Her site even includes pizza, donuts, and other treats made the healthy way! 
  7. Greatist Daily Greatist covers all things healthy and makes it easy to navigate throughout their site — categorized by quick breakfasts, make-ahead meals, detox recipes and more.  Get their daily email with Greatist’s top health tips, workout ideas and delicious recipes.
  8. Oh She Glows One of the most popular vegan recipe blogs around featuring over 500 healthy recipes by Angela Liddon. Her goal is to inspire you to embrace more plant-based foods in your diet without feeling deprived. Most recipes are gluten-free and many are allergy-friendly. 
  9. Against All Grain  Paleo recipes to make you feel great created by Danielle Walker. She is the author and photographer of the New York Times Best Selling cookbook “Against all Grain.”  Use her Costco Paleo Shopping List as a great resource. 
  10. Naturally Ella Created by Erin Alderson, the blog focuses on seasonal vegetarian recipes that are pantry-inspired. Her goal is to keep the recipes simple, fresh, and exciting for the entire family. Her tex-mex inspired recipes are definite crowd-pleasers.

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*Food photography by Allison Quinones of  Plant-Based Pulse

 

 

 

4 Healthy & Delicious Thanksgiving Recipes

Sweet Potato & Cranberry Bake

Neissa’s Cranberry & Sweet Potato Bake

Thanksgiving is quickly approaching and we love finding recipe ideas for adding some new flavors and healthier options to the table. Try out these 4 iGnite leader favorites and leave us a comment to let us know how you enjoy them!

1. Cranberry Salsa with Cilantro, Lime & Jalapeño

by Amy

Amy Younkman

I found this recipe three years ago in the Austin American Statesman (recipe by Kalyn Denny) and I have made it every year. I love the fresh lime juice and cilantro and it is the perfect combination of tart and sweet. This salsa is wonderful as a Thanksgiving side, and I really enjoy it with leftover turkey or in a sandwich. You won’t miss the gravy at all!

Ingredients:
Makes about 2 cups of salsa

  • 1 bag (12 oz.) fresh cranberries
  • 3/4 cup Splenda, Stevia in the Raw Granulated or sugar
  • 1 bunch green onions, sliced
  • 1 bunch fresh cilantro, chopped
  • 1-2 fresh jalapeños, seeds removed and chopped (use more if you like it spicy)
  • 1 Tbsp. olive oil
  • 1 Tbsp. fresh lime juice

Instructions:

  1. Put cranberries into a food processor or blender and pulse until they’re partly chopped.
  2. Add sweetener of your choice and pulse a few times more to combine.
  3. Add green onions, cilantro, jalapeños (1 or 2, depending on your tolerance for heat), olive oil and lime juice and pulse until all ingredients are chopped and mixture is well combined.
  4. Put mixture into a glass or plastic container with a tight-fitting lid and chill for several hours or overnight.

Adapted from a recipe by Kalyn Denny

2. Cranberry & Sweet Potato Bake (pictured above)

by Neissa

Neissa Springmann

View the recipe

This is a favorite in the Springmann household because it’s tasty, healthy and easy!

 

3. Roasted Green Beans

by Sha

by Sha

I know most of you roast vegetables, but not many think to roast fresh green beans! Roasting is my favorite way to prepare green beans — they are delicious and easy, and my family always asks me to bring them to Thanksgiving.

Ingredients:

  • 1 large bag fresh French style green beans
  • 1 & 1/2 Tbs. olive oil
  • Sea salt to taste

Instructions:

  1. Roast 20 minutes at 400 degrees (or until tender with dark brown markings)

4. Roasted Butternut Squash Salad with Warm Cider Vinaigrette (by Barefoot Contessa)

View the recipe here

by Catherine

by Catherine

I have made this a couple times to serve with Thanksgiving dinner and it is amazing! I love interesting salads and I’m always willing to make the extra effort with this one for special occasions because it’s just so tasty 🙂

 

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