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Healthy Eats: Bone Broth

bonebroth

The importance of gut health is well discussed now, but how to get a healthy gut can still remain a question.  A homemade bone broth can help, and may reap benefits well beyond gut health.

  •  The collagen in bone broth will heal your gut lining and reduce intestinal inflammation.
  • Bone broth also contains glucosamine, which makes for healthy joints
  •  The high mineral content can boost your immune system, strengthen your bones, and may even help you sleep better.

So how to make it?  You can purchase beef bones from your local butcher or grocery store.  They are usually around $4 per pound.  Place them in your crock pot (I used about 8 small to medium bones for large pot). Fill the remainder of the pot with water, a tablespoon or two of Apple Cider Vinegar, a couple cloves of garlic, and any extra vegetables you may have laying around.

Turn on until the mixture begins to bubble, then simmer on low for 24-72 hours. (I usually use 48 hours.). Once ready, strain.

Drink as is out of a coffee mug (surprisingly delicious and gratifying, as well as supplying a healthy dose of fat), or add some tomato paste for flavoring. You can also use for soup or cooking.

Leftovers can be frozen, and thawed for later use.  I like to use individual serving size packages for convenience.

Enjoy!

Light ‘n Fresh Sweet Pea Hummus

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Anything green, fresh, and light is summer approved. Am I right?

This summer Sweet Pea and Garlic Hummus is not your average hummus recipe and it’s absolutely perfect to dip any fresh veggie or pita chip into. Because pita chips are my weakness (especially the salty garlic ones!). The sweet peas add a nice flavor to the already perfect combination of chickpeas, garlic, and tahini. Add it to your wrap, sandwich, or even avocado toast. Because let’s face it everything tastes better with avocado.

Sweet Peas aren’t only absolutely delicious, but they also are great for your health.

Sweet Pea Benefits:

-Boosts the immune system thanks to the high levels of antioxidants
-Regulates blood sugar through slowed digestion by the high protein and fiber levels
-Builds strong bone health with Vitamin K that helps anchor calcium

Now go ahead and make this hummus and pair with pita chips, or quinoa bread like I did above.

Ingredients

  • 4 cloves garlic, minced
  • 2 cups sweet peas, frozen
  • 1 can chickpeas (28 oz.), rinsed and drained
  • ½ lime, squeezed
  • 3 Tbsp olive oil
  • 1 Tbsp Tahini
  • Salt and pepper, to taste
  • Red pepper flakes, to garnish
  • Sprouts/microgreens/pesto, to garnish (optional)
Instructions
  1. In a food processor, process garlic and sweet peas until they form a paste-like consistency.  Add in the chickpeas, lime juice, olive oil, and tahini. Blend until smooth, scraping down the edges as needed. Season with salt and pepper to taste.
  2. Serve topped with any variation of sprouts, microgreens, rocket leaves, or pesto to kick it up a notch!
[Republished from: The Whole Tara]
The Adventure of Motherhood

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I pushed off having kids for as long as I could. I associated being a mom with staying home all day doing house chores so I wanted nothing to do with it!  My house was generally messy as I was always drawn to adventure.  Time with my friends, travel, and my training career were all I wanted to do.  I saw having a child as an end to all I was passionate about.  I saw having a child as a jail sentence to doing laundry, household chores and activities that would be way too boring and time consuming.  I saw having a child as an end to the adventure.  I was fortunate to marry a good man who I love very much and he really wanted kids.  After much discussion and prayer on the matter I caved in and with great trepidation took the step of faith that all would be well.

When I was pregnant with my first I had many fears about what being a mom was going to be like. I just knew I would be miserable.  Trapped in the house all day doing mind numbing household chores. Ugh!  Then the day came when Lucas was born.  My world was rocked when I came face to face with that beautiful baby boy.  At that instant I felt love like I had never felt it before.  Life changing love. I knew that I was experiencing the beginning of  a new and even more true purpose in my life.

Today Lucas is 3 1/2 and just 3 months ago I was blessed with another child.  My little dolly, London.  As I expected, I do laundry… every day!  In fact I am a cleaning machine.   Dishes, the floor, the shower and bathtub.  Anything that dares stand before me dirty is soon disposed of.  I make healthy meals for the family, change diapers and mend clothes too. What I did not expect is the joy I have found in caring for my family.  I am not stuck in the house, I am caring for my castle.  And much to my surprise and pleasure in spite of these changes I am still the old me.  Just a slightly domesticated version.  I don’t want to simplify this too much.  There was a challenging learning curve at the beginning but I love my life with children.   I can’t even imagine life without them.  I have also discovered that I still have plenty of time for adventure.

#FASTFIT: Momma loves Matcha smoothie

matcha

Easier than you think, more refreshing than you could imagine. Try this delicious coconut matcha smoothie

In Vitamix (bullet/blender)

  • Drain coconut water
  • Use spoon to take out coconut meat
  • Add desired Matcha 1/2 – 1 teaspoon
  • All in…blend if you want colder add more ice

Amazing midday snack….enjoy

Monday Motivation: Positivity

positivity

Let’s face it, we live in a culture where we constantly compare ourselves to each other. From the moment we roll over to turn the alarm off and click open our social media accounts we are enticed to compare our reality to virtual nonsense. I’ve had days where I find myself convinced that everyone suddenly got engaged overnight, ran a marathon and got a promotion all before I’ve brushed my teeth! It is so easy to falsely assume that everyone else has it all figured out. We set unrealistic expectations and then get upset that we aren’t where we thought we’d be. We need to stop worrying about what everyone else is doing, turn off the devices we hide behind and embrace the present.

I believe in setting goals that spark joy within and not being shy about sharing these goals with a friend or loved one. Be deliberate and positive about the journey you are on towards them. Escape the noise and chaos of everyday life, even if it’s just for 10 minutes, to focus on what you desire. Take this time to do something good for your soul. I tend to work through whatever is holding me back by simply powering off and grounding myself either on a mat or at the ballet barre. As a fitness instructor I see the struggle to separate our true selves from our online personas. This precious time you give yourself should truly be sacred. It’s not about capturing the perfect pose for instagram. Take time for yourself to feel good, focused, strong and empowered. I find once I have stepped back and unplugged, I can truly live more meaningfully and good things start to happen that are in alignment towards my goals I have set. I hope you take a few minutes for yourself today to reclaim your dreams and allow for something good to work itself into your life!