Tag Archives: clean eating

It’s Never Too Late

March5_2017 2

Point to Ponder:
Is there something that you have been putting off that you have been wanting to do?

iGnite Neissa

by Neissa Brown Springmann

Like me, I’m guessing that prior to last Thursday you had never heard of Orville Rogers. It wasn’t until iGnite leader, Alli Phillips, sent our team a video of Orville, at 99 years young man racing and beating his 92 year old competitor in the 60 meter sprint during the Masters Indoor Track Championship that I learned who he was. The now viral video is certainly inspiring, but on Saturday morning, while doing my mundane weekend laundry folding and listening to the national news, I saw an interview with Orville and heard his hardly mundane and impactful story.

In this 3-minute interview, Orville revealed that as a result of reading the book Aerobics by Kenneth Cooper when he was 50-years old, he began running. Incredibly, in the almost 50-years that Orville has been running, he has logged over 42 thousand miles! When asked about his workout routine, he said that 3 times a week he warms up with a lot of stretching and time on the Elliptical machine followed by slowly running 3 miles. Even more impressive are the 2, 100 meter wind sprints that he tops off his 3-miles with. In addition, he strength trains, eats fish and chicken 6 days a week, red meat 1 day, and plenty of colorful fruits and veggies. He also added that he takes a daily multivitamin and gets a physical once per year at the Cooper Clinic in Dallas. When asked what gives him his spiritual edge, he said he believes in God, considers himself blessed and has a wonderful family who he plans to celebrate his 100th birthday on November 28th with after he participates in the Masters Outdoor Track & Field Championship this summer in Baton Rouge. His motto is “You don’t stop running because you get old. You get old because you stop running.”

Every bit of this World War II pilot and world record holder’s story is inspiring, but the part that made the greatest impression on me was that he didn’t begin running until he was 50 years old, which is typically when people end their running routine. In addition, he sees his commitment to his health as a means of honoring his temple so that he can serve to his greatest ability. Furthermore, when he was 90 years old old he went skydiving for the first time and at 93, he went hang-gliding.

Besides the word “stud”, there’s only one other set of words that best describes Orville and that’s a fearless go-getter. That being said, I really wonder which came first–the chicken or the egg? Was Orville born eager and fearless or did his life experiences create a can-do fearlessness spirit in him? Did he become this was after surviving World War II and flying for many years as a commercial pilot? I guess we’ll never know, but I can’t help but think that environment has something to do with it, as his “go for it” attitude was a part of his daily life and it continues to be.

While some fear and hesitation is healthy, by in large, fear really ticks me off because I believe that most of it is bogus, irrational and unfortunately, grows with age. Research from the National Institute of Mental Health found that 60% of the things we fear will never come true; 90% of the things we fear are considered insignificant; and 88% of the things we fear about our health will never happen. As this relates to our daily lives, fear and not being willing to “go for it” single-handedly prevents us from trying new things, creating new relationships, exploring new careers, and therefore living the big and bold life that I believe God created us to live. Ultimately, it undermines faith and puts God in a box.

When making the bold decision to regularly put ourselves our there and go for something we’ve been putting off or have told ourselves we can’t do, it will be deliciously terrifying. However, just as passing up opportunities is addictive, so is going for it and saying “yes”!

No one knows, at least I haven’t found it in an article or heard in an interview, if Orville Rogers was nervous or hesitant to go on his first run. I assume he considered that it would be uncomfortable, probably hurt and he likely would not be able to complete the whole distance. None-the-less, his decision to go for it at 50 years old has now bloomed into him being a 99 year old You Tube sensation who is getting to share his inspiring story on television and on the internet and making the case that no matter how old we are, if we want to do something, we should go for it!


Action Item:
Pick something that you have been wanting to do, take the first step and and go for it!


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Yummy Breakfast Quinoa with Fruit

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by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant-Based Pulse

Over the years, my breakfast has evolved from Kashi Cereal to plain old boring hot oatmeal with a tablespoon of brown sugar. As I became more health conscious, I started to be more mindful about what I put into my body first thing in the morning.

This recipe that I featured in the iGnite 10-Day Reboot blog features quinoa, but anyone making this recipe should keep in mind that ANY grain or complex carbohydrate can work in place of quinoa. I love quinoa because it is a complete protein, and as a plant-based vegan I take any complete proteins I can get. Not to mention, quinoa is great for my digestive system.

I have found that quinoa is cheapest at Sprouts, and I typically use whatever fruit is in season or whatever I have that is frozen. On the weekends I typically cook 1 cup of quinoa and divide that 5-6 ways equally throughout the week. If you were going to make one serving, I would cook only 1/4 cup of quinoa, which would come to about 1/2 – 3/4 cup cooked.

Keep in mind this is ALL customizable based on what you have on hand. When I’m feeling extra energetic in the kitchen, I prepare a week’s worth ahead of time in a jar and store it in the refrigerator. This recipe contains all the macronutrients but can be adjusted for anyone’s nutritional needs. I find that my protein powder and fruit give it the sweetness I prefer, but adding your own sweetener such as 1 tsp. of maple syrup would suffice as well.

Breakfast Quinoa with Fruit

Serves 1

Ingredients
1/2 cup cooked quinoa (or oats, buckwheat groats, farro, etc.)
1/2 cup thawed frozen blueberries
3-4 sliced strawberries
1/2 cup non-dairy milk
1/4 cup So Delicious Coconut Yogurt Plain Unsweetened (optional)
1 Tbs ground flax seed
1 Tbs ground sprouted chia seeds (or whole)
1 Tbs hemp seeds
1 Tbs plant-based vanilla protein powder (optional, I use Garden of Life)
1 tsp maca powder
Top with any of the following: nuts, granola, raw unsweetened coconut flakes, Tbs. coconut butter, Tbs. almond butter

Instructions
Combine all ingredients (except topping) in a bowl, mix until all the ingredients have been equally distributed. Enjoy cold. Will keep in refrigerator for up to 5 days.

Note: I often rotate half of a sliced banana, half of a peach, cooked apples, dried mulberries, or mango as my fruit in this dish. If you eat dairy, try adding plain unsweetened Greek yogurt in place of the Coconut Yogurt.

Inspiration for Additional Variations:

Examples of additional variations of the breakfast bowl Allison has enjoyed making

Additional variations of the breakfast bowl that Allison enjoys


Allison Quinones is the blogger behind Plant-Based Pulse. She lives with her husband in Austin, Texas, where together they cook, write and remake recipes, eat plant-based food, train, and compete in triathlons. Allison is passionate about health, wellness, and nutrition and writes her blog as a resource for those trying to find a healthier lifestyle.
Check out more of Allison’s wonderful recipes and blog here

10-Day Reboot: Allison’s Day 10

iGnite 10 Day Body Reboot

by Allison Quinones

by Allison Quinones

Day 10! I have thoroughly enjoyed being a part of the Reboot and have loved this process of self-discovery.

Breakfast! My morning breakfast is always the same, flavored differently. Today it was cooked quinoa with almond milk, blueberries, strawberries, protein powder, ground flax, chia, and maca powder

Breakfast! My morning breakfast is always the same, flavored differently. Today it was cooked quinoa with almond milk, blueberries, strawberries, protein powder, ground flax, chia, and maca powder

Aspects of the Reboot I’ve found the most difficult:
Throughout the Reboot I committed to trying all of the elements listed in the guide. I’m happy to report that I’ve done them all, at least once! However, the most difficult has been taking time for Epsom salt baths, time outdoors, and a full 8 hours of sleep. To me, these three things all have one thing in common – they take TIME. Seeing how busy I am isn’t a groundbreaking realization, but I do know how nice it has been to actually take time for these things when I have been able to.

Turmeric Tonic tea at work meeting, although caffeine-free, my mind still believes it will help me feel more alert. I love turmeric for it's anti-inflammatory purposes

Turmeric Tonic tea at work meeting, although caffeine-free, my mind still believes it will help me feel more alert. I love turmeric for it’s anti-inflammatory purposes

Aspects of the Re-boot I’ve enjoyed the most:
Technology Turnoff and Breaking from Social Media are two things that I thought would be the most difficult. Not surprisingly, this has been SO refreshing. I’ve noticed my habits throughout the day when I go to switch on my phone and catch myself automatically going into social media. Going into Facebook or Instagram has become such a mindless activity for me, and I’ve been aware that I need to check myself on this for a while, but there was no real motivation to do so. I don’t miss seeing what the world of Facebook is doing, what new recipes or exercises are posted on Instagram, and I’ve found myself being less critical of myself through these two elements of the Reboot.

Lunch consisted of Butternut Squash Mac 'n "Cheese" with Brown Rice Macaroni, Roasted Broccoli and Kale. This is from Oh She Glows blog. This is a favorite fall recipe!

Lunch consisted of Butternut Squash Mac ‘n “Cheese” with Brown Rice Macaroni, Roasted Broccoli and Kale. This is from Oh She Glows blog. This is a favorite fall recipe!

A couple things I’ve learned about myself over the Reboot:
I’ve committed to staying away from social media, and it’s crazy how many times throughout my day I mindlessly turn on my phone and almost open Facebook or Instagram. I’ve enjoyed reading ‘Made to Crave’ which is a highly encouraging book on eating and body image. I’ve been putting off reading this for a while and I am so grateful for more time to read this book and focus on myself.

Secondly, I’ve noticed I CAN abstain from sugar and tortilla chips! My two weaknesses. I can do it in private at home and in public when there is a delicious bowl of guacamole, salsa, and cookies just waiting to be eaten up.

Afternoon snack of apples with cinnamon, drizzled in homemade coconut butter with a tablespoon of freshly ground peanut butter

Afternoon snack of apples with cinnamon, drizzled in homemade coconut butter with a tablespoon of freshly ground peanut butter

My personality is to be very self-disciplined, so eating clean and exercise haven’t been a challenge for me. I enjoy prepping ALL my meals for the week on the weekend, so it eliminates any desire to eat outside of what I’ve planned for. I teach RPM spin at the YMCA and have enjoyed several HIIT workouts, as well as a few swims and a yoga class. These two aspects of my self-discipline give my body and mind self-care to help me function the best I can throughout my day.

Evening treat, leftovers from weekend baby shower. My own recipe of Lemon Cashew "Cheesecake" with Blueberries and Mulberries. It's oil-free, refined sugar free (sweetened with Medjool dates), soy free, dairy-free, all plant-based!

Evening treat, leftovers from weekend baby shower. My own recipe of Lemon Cashew “Cheesecake” with Blueberries and Mulberries. It’s oil-free, refined sugar free (sweetened with Medjool dates), soy free, dairy-free, all plant-based!

Tips & tricks that have helped me:
Let people around you know what goals you’re working on. Your support system will then avoid innocently tempting you with a glass of wine or checking Facebook for a trivial reason.

Not pictured: My dinner on the run of Wild Rice Pilaf from Forks Over Knives.

Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

iGniteSummerSalad

by Neissa Brown Springmann

by Neissa Brown Springmann

One of the things I love the most about this salad is that it requires such minimal chopping — and who doesn’t love that?! I hope you enjoy it as much as I do!

Neissa’s Simple Summer Arugula Salad with Maple Lemon Dressing

Makes 1 serving (1 large main salad), or 3-4 small side salads

SALAD INGREDIENTS:

  • 1 heaping handful of organic, undressed cole slaw mix (I find mine for ~$3 at Whole Foods)
  • 1 heaping handful of arugula
  • 1/4 c whole or halved cherry tomatoes
  • 1/2 avocado
  • 1 T pepitas
  • 1 T dried currants
  • 1 T slivered or whole almonds
  • 1 serving size of your protein of choice (I prefer salmon, grilled chicken or even a turkey burger)
  • To taste: I also love crumbling up a piece of veggie-fed, antibiotic-free bacon for a little extra crunch & flavor 🙂

DRESSING INGREDIENTS:

  • 1 T organic maple syrup
  • Fresh juice from half of a lemon

INSTRUCTIONS:

  1. Place all ingredients (minus your protein of choice) in a large tupperware container and shake
  2. Empty salad contents onto a serving dish, top with your protein of choice and enjoy!

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10-Day Reboot: Neissa’s Day 10

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By Neissa Springmann

Day 10:

hearty granola bars

Feel Good Hearty Granola Bars by OhSheGlows.com. Very satisfying and filling!

What aspect are you enjoying the most about the Re-Boot? Over the past ten days I have enjoyed many things, including:  making myself more of a priority, eating a hearty breakfast, taking the time to think about what I’m putting in my mouth, having food boundaries, getting at least seven hours of sleep each night, hydrating, trying new recipes and most importantly, feeling great!  Oh, and in the spirit of self-care, I thoroughly enjoyed my facial and massage last Friday at Mecca and I got short haircut too.  For sure my hair needed a re-boot!

breakfast bowl

5-Minute Gluten-Free Oatmeal Power Bowl by OhSheGlows.com. This is very hardy breakfast!

black bean brownies

Black Bean Brownie Recipe by HEB Primo Picks: Gluten free, dairy free, soy free, nut free and they are DELICIOUS! You would never know they are sooo healthy! The baking powder has corn starch in it but beyond the one tsp, there’s no corn either. Besides the honey and the sprinkle of chocolate chips, there is no added sugar. The kids love them! I made them last night so I could enjoy them today, post re-boot, and I love them too!

What aspect are you finding the most difficult: Skin brushing and taking an Epsom salt bath.  I failed at making the skin brushing a priority and aside from one Epsom Salt bath, I never carved out the time, which is so sad!

Quality of sleep: Aside from randomly waking up every night around 2:30 a.m.,  my sleep has been great and I feel very well rested when I wake up.

detox salad

Detox Salad by Whole Foods and OhSheGlows.com The recipe makes a ton and I’ve eaten it throughout the week. I added salmon and avocado for high-quality protein and fat.

Energy level and mood during the day:  Excellent!  Prior to the Re-Boot I was experiencing more stress than normal, was was emotional than normal and feeling blue, but since the Re-Boot I’ve not experience the stress that I was experiencing and I am uplifted and cheery, like my normal self.

Are you having any specific cravings:  Really, I haven’t, which is shocking.  Initially I craved my after-dinner chocolate, but that has subsided.

Other observations related to this experience:  Slowing down, getting good sleep, proper hydration and eating high-quality foods is vitally important and can take care of so many “issues”.  And, not snacking on my kids snacks makes a big difference.

Tips or tricks that are working for you:  Planning, going to the grocery store and having prepared foods throughout the week was the game changer for me.  And, not having any caffeine in the house!

10-Day Reboot: Molly’s Day 9

iGnite10DayRebootLogo

by Molly Daniels

by Molly Daniels

What aspect are you enjoying the most and why?
Knowing that I am only putting fresh and pure foods into my body makes me feel clean and clear-minded. I have felt this very same way all three times I’ve done the Re-boot!

What aspect are you finding most difficult?
Being prepared is the hardest part. I do not enjoy going to the grocery store, and I also do not enjoy cooking. I usually throw things together for lunch and dinner (or my husband cooks a lot!), but I know that I need to be more mindful during these ten days. I am proud to say I did cook both Sunday and Monday night — hooray!

I made a big pot of veggie chili on Sunday night to have for the week! It's Emeril's recipe...very easy and delicious! (The recipe calls for corn, but I left it out.)

I made a big pot of veggie chili on Sunday night to have for the week. It’s Emeril’s recipe…very easy and delicious! (The recipe calls for corn, but I left it out.)

Quality of sleep?
GREAT! Sleep is never an issue for me. I fall asleep as soon as my head hits the pillow and sleep through the night until my alarm goes off or my body naturally wakes up. I’ve been that way my whole life.

Energy level and mood during the day?
I am a morning person and always have been. I have great energy from 6am – 1pm, and I usually get very sleepy around 2:00pm. (I am a huge proponent of afternoon naps on the weekends!) I have noticed throughout the last week that as long as I hydrate well during those “sleepy hours,” I can push through my slump.

How has your mood been?
I’ve been in a wonderful mood! I feel healthy and strong, and I get to be around the most amazing women day in and day out….you can’t beat that!

Working out at Mount Bonnell in the rain with these 4 amazing friends!

Working out at Mount Bonnell in the rain with these 4 amazing friends

Are you having any specific cravings?
YES – Mexican food!! To better explain why, first of all, I do not have a sense of smell (Can I taste? Yes! But probably not as good as you.), so I do not like nor do I crave sweets at all. I LOVE and crave chips and salsa!! I don’t go to Mexican restaurants to eat cheesy foods….it’s honestly the easiest type of food for me to eat because I am a vegetarian. I love black beans, avocado/guacamole, rice and corn tortillas! I’ve been known to only order side dishes and be very happy! I will be honest and say I’ve had a slip-up with the chips (they are so hard for me to resist!), but I’ve said no to the corn tortillas staring me in the face in my pantry.

Other observations related to this experience?
I actually enjoy the 1 Tbsp of apple cider vinegar in the mornings! I’m not sure why I don’t continue with that once the ten days is over, but I am going to try my best to this time!

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My apple cider vinegar with water every morning

Tips or tricks that are working for you?
I made sure to purchase my crunchy gluten-free snacks (almonds, nut thins with hummus, and vegetable chips) so that they are always on hand and so that I wouldn’t reach for my husband’s corn chips. I’ve also recently found these new lentil crackers with sea salt at Central Market…they are delicious!

Cary’s Day 7 | 10-Day Body Re-Boot

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by Cary Fyfe

by Cary Fyfe

My refrigerator is so happy. It houses “re-boot” yogurt, berries galore, green this, green that — it’s a virtual St. Patrick’s Day in there!  Oh…and the beloved cranberry juice. Just looking in there makes me feel healthy!

Cotton candy grapes: you can have your cake and eat it too!

Cotton candy grapes: you can have your cake and eat it too!

I say that because while I see myself as a “clean eater,” my fridge doesn’t usually look like this. Until a week ago, I thought avocados were a vegetable…that one sank me for a bit, since sometimes, that is the only green I eat all day. So off I went, making time to grocery shop (another new horizon), to gift my body a vacation from myself. And after a few steps into this brave journey, WOW. My heart doesn’t have to palpitate each morning, as it does when I have my 15 minutes of clarity and energy post-Joe.  My stomach doesn’t have to settle and re-group after each meal…it’s as happy as my fridge now, all calm waters and sunshine in there! And I really do feel clean. Clean…as in clear, energetic, content, happy that I’m taking care of my little house in which my soul resides.

Re-booting in Fort Worth with friends-who-knew-me-when

Re-booting in Fort Worth with friends-who-knew-me-when

So now the human part…I haven’t stayed on the tracks every day. I traveled to be with friends-who-knew-me-when, and I stayed quiet about what I was doing. While I anticipated some stress in that — ordering differently, not going with the group, saying no to dessert — which would raise some eyebrows — I found it a friendly challenge to stay true. Well, “true.”  I was careful about what I ate, I looked at ingredients before I plunged in, and no one pegged me as a freak…nobody noticed! I did…please forgive me…have a glass of wine. My cranberry water overheated when I left it in my car. My exercise was walking around town with friends, talking lots and laughing lots. And I did have an epiphany moment…I HAVE A STOP BUTTON! Who knew??? My taken-for-granted body finally had a voice that got through to my age-old habits, and it gently said “Sweetie, we feel nice, happy and full now, so let’s sit back and enjoy the conversation.”

I raise my glass (cranberry water, I swear!!) to each of you who are braving this adventure more wholly than I, who are taking sweet care of your precious self, and who inspire me to do the same.

CHEERS!!!

Only 3 more days to go, you can do it!