Today I Tried...[Tuesday]

In trying to keep up with the blog and update as much as I can (more posts=more exposure, right?), I've decided to start giving themes to some of my posts, which I will revisit on (hopefully) a weekly basis. We'll see how long that lasts. If all else fails, I'll do four special "themed" posts each month and see how that works out. Either way, you'll be seeing more from me than you do now! The theme of this vein of posts is something new in fitness/health/nutrition that I've tried, and a review of how it went.

Today is Tuesday, and Today I Tried...

Aerial Yoga!

Image courtesy of Yoga on High

Okay, so I actually went yesterday, but for the sake of alliteration, we'll say I did it today.

If you haven't heard of aerial or anti-gravity yoga yet, it's exactly what it sounds like: Yoga in the air. How do you do this? It requires you to muster up as much of that yogic energy as possible and use it to levitate yourself in the air.

Just kidding.

In reality, aerial yoga involves a big, silky hammock-like swing suspended from the ceiling. During the practice, you use the swing to support and assist yourself in traditional yoga poses like Warrior I and II, as well as inversions, twists, and balance poses.

The hammocks all ready to go! (Photo courtesy of yours truly!)

 Aerial Yoga is still pretty underground in Arizona. We're not very trendy here. However, I was able to find a studio about 20 minutes from where I live, and they were great!

I was very apprehensive at first. Most of the articles I had read about it were written by past gymnasts/dancers/current yoga buffs who have had prior experience in doing crazy things like flipping around with or without supports. So being my clumsy self, you can see why I was scared at first. However, the instructor and other participants in the class were extremely helpful and supportive, and I was able to get through the entire class with only one instance of flipping myself over and (surprisingly softly) onto the floor.

What I Learned

As long as you're following directions and you're in the sling right, you will not fall. Yes, it will feel weird as you go to kick yourself in the butt and send your upper body straight down into what could possibly end up in a face-plant. But you won't, because the sling will support you! Before you know it, you're hanging upside down in a suspended lotus!

While low-impact and definitely lower in intensity than, say, Bikram Yoga or the myriad of non-yoga pop-fitness classes like zumba, capoeira, cross-fit, etc., you will still leave feeling like you did something. I've been working out heavily for over 10 years (thanks, USA swimming) and consider myself to still be in pretty good shape. Still, my legs were shaking during the balancing poses and I'm sore in places - like my hips adductors - which have never actually been sore before. The incorporation of the sling into a lot of the poses also allows for a deeper, assisted stretch, as well. I bent my legs in ways I can't in my normal yoga practices because the sling was there as support.

The series of poses used in aerial yoga truly make you feel like you're flying in Cirque du Soleil. It's seriously exhilarating! Between the freedom I felt hanging upside down (and subsequent blood rush to the head), spinal decompression, sense of accomplishment as I performed some of the harder poses (dracula pose... like, what!?!), and uber-relaxing savasana in a gently swinging hammock, the entire practice just felt super amazing.

I absolutely loved my aerial yoga experience. The ladies at Fit n Lean Exercise were extremely friendly and helpful, and I would recommend the class there or anywhere else to anyone interested in trying this method out. Beginners to yoga in general will want to take it slower than those who are familiar with the original poses. The instructor should be able to give modifications for all levels. Also, if you're scared to try a pose at first, don't be afraid to ask the instructor to "spot" you. I got help with a couple of poses and was super glad I did.

I'll be going back again for sure (and taking the roomie with me :D), and encourage you all to try it out as well!

No Bake Carrot Cake Cookies

Living in my own little place is great.

I like that I can go to the fridge without worrying that all of my $4 goat cheese will be gone, and I’m always guaranteed to have the strawberries I left in the freezer there after two days have gone by. There’s also a good chance that the head of garlic I bought several weeks ago has sprouted, grown a stem, and leaves, too.

I like that I can watch whatever I want on Netflix without getting judged by my brothers for my questionable taste in medical dramas.

I like that I can do yoga in the morning on my living room floor and there’s no one around to interrupt my zen because my roommate works mornings.

I don’t like that my dining table is bigger than all of my kitchen counter space combined.

You see, tiny counters make cooking really hard. When your cutting board barely fits, there’s no room for ingredients, bowls, mixers, or much of anything else, really. Sure, clean-up is fast, but it would be faster if I didn’t have to make the entire kitchen a mess because I have to use every inch of space. So these cookie/cake/bar/whathaveyous are perfect for making in my tiny kitchen, because they really only use a pot and a bowl. Really, you could just use the pot.

The recipe itself is super similar to the no-bake chocolate peanutbutter cookies you see everywhere. Or as I knew them as a socially awkward homeschooled child, dinosaur cookies.

2 large carrots, shredded (about ½ cup shreds)

1 cup oats

¼ cup coconut oil

¼ cup coconut sugar or brown sugar

¼ cup almond butter

1 tsp cinnamon

3 tbsp chopped pineapple (optional)

1 tsp chia seeds

Optional Icing Drizzle

2 tbsp coconut oil, melted

2 tsp agave nectar

Splash of lemon juice

Shred the carrots and set aside in a bowl with the uncooked oats. In a medium-sized pot, melt the almond butter, coconut oil, and sugar together, and mix in the cinnamon. Bring the mixture to a boil and add the carrots and oats. Mix together until the entire thing sticks together and forms a ball. Add the chia seeds and pineapple and mix until everything is incorporated. Place golf ball-sized mounds of the dough onto a sheet lined with parchment paper and squish them down a little. Place the sheet into the fridge or freezer to set.

While the cookies are chilling, mix together the coconut oil, agave nectar, and lemon juice. When the cookies are ready (should be firm and not sticky – takes about 30 minutes), drizzle the icing with a spoon over each cookie. Place the cookies back into the refrigerator until the icing is set, about 5 minutes.

Enjoy! These are full of fiber and other great things like fruits and vegetables, with a fairly low amount of added sugar and fat (which is the healthy kind anyways). They taste fabulous and you'll look fabulous for making them for your next potluck or whatever it is you kids do these days.

Spring Spring Spring!

 

Spring is here at last, though if you live in a sunny state like I do, it may have never really left! With springtime comes blossoming flowers, green leaves, and warm air; all making spring the most perfect season for taking a visit to your local farmer’s market. Farmer’s markets are a great way to get involved in your local community and economy, as well as better get to know exactly where your food comes from. In addition, many markets offer live music and kids’ activities, giving the potential for a fun family weekend outing. Most importantly of all, the farmer’s market is where you will find some of the best fruits, vegetables, and other food products around. Everything is more fresh, and because most of the items come from local farms and businesses, the transportation is much more ecologically friendly – just remember to bring some reusable grocery bags along to carry all of the great stuff you’re sure to find.

Depending on where you are in the country, different crops are in season at different times. Spring is a fun season because the temperature everywhere starts to rise, and there’s more variety across the country. Find your region below to see what may be available at your local market between March-May.

Northwest

Asparagus

Huckleberries

Mushrooms

New Potatoes

Northeast

Herbs

Mushrooms

Parsnips

Asparagus

Midwest

Asparagus

Mushrooms

Rhubarb

Parsnips

South

Broccoli

Cauliflower

Asparagus

Greens and Herbs

Southwest

Asparagus

Greens, lettuce, and cabbage

Snap Peas

Strawberries

Some regions may have more or less than what is listed here, but you’re sure to find something good regardless of where you live. If you’re trying to improve your diet to include more fruits and vegetables, visiting a farmer’s market is a great way to find something new and unusual that you might not find in your regular grocery store. For example, I visited my local farmer’s market this weekend and found orange cauliflower and romanesco broccoli – both strange vegetables, but also fun and colorful! Many vendors at farmer’s markets also offer other specialty food items like healthy bakery items, nut butters, honey, jams and jellies, and even seeds for planting in your own garden.

For more information on eating locally, and to find a farmer’s market near you, visit http://www.localharvest.org.

On a day-in-the-life-of-Emily note, I haven't updated in a while because I've been given the awesome opportunity to write for the blog at PHresh Kitchen through my school. PHresh Kitchen is a health-food focused fast food franchise in Florida (say that five times fast) with some great, delicious-looking ideas and registered dietitians behind their menu. 

Check it out at http://www.phreshkitchen.com, and if you're in Florida any time soon, stop by and let me know how it was!

When the struggle gets raw

You guys, I'm a human being, too. 
Believe it or not, my diet consists of more than refrigerator chia-seed oatmeal and kale.
In fact, I had one of those "human" moments today on my way through Wal-Mart to get some allergy pills (see? I have allergies too. Just like everyone else. Totally human).
See, I'd just swam, and I worked out earlier today, too. So naturally I was hungry. However, I told myself before going in, "don't buy anything but the pills. Only the pills." My plan was to eat at home.
Well, it just so happens that the self-checkout lines at this particular Wal-Mart were right next to the produce/bakery section. 

I passed by a case of Starbucks doughnuts and pastries marked "50 cents!".
I walked on ahead to be greeted by clearance cookies.
I caught a whiff of some freshly-baked, white-flour, 0-nutrient mystery baked good.
I couldn't stop myself. My brain said "go to the checkout", but my legs said, "no. Let's keep walking".
I marched myself right on into that produce/bakery section and grabbed...

A case of strawberries to go with...






An avocado.

I promise. I'm a person. A person who loves chocolate, and sweet things, and dessert. I love dessert. Which is why I made this:

Raw Dark Chocolate Pudding for One

1 small, ripe avocado - the softer the better, but not to the point where it's instant guacamole when you cut it open.

3 tbsp unsweetened cocoa powder

1 tbsp agave nectar or honey

2 tsp almond milk

1/2 tsp chia seeds

Fresh fruit to top

Chop the avocado into cubes. Add to a food processor (if it's soft enough, you may just be able to use a hand/stand mixer), and blend until smooth, but still slightly chunky. Add the cocoa powder, milk, and sweetener, and blend until smooth. Add the chia seeds and pulse one or two times, just to incorporate them. Spoon pudding into a bowl and let set in the refrigerator for 10-15 minutes. Top with fresh berries, bananas, or whatever else you would like.

If, like me, you're single this Valentine's Day, this recipe makes the perfect amount for one person. So go ahead. No one to share with, and no reason to feel bad about not sharing it.

Enjoy!

Motivation (Steps for Successful Change)

Back in October, when the entire mess with my family started (which I've decided to not disclose for now, just in case, for legal and privacy reasons), I did the worst thing I could to (physically) cope with the stress of it all: nothing. Up until today, I hadn't really had a good workout since October. Yeah, I took a trip and hiked, did a little rock climbing, but nothing really got the good old endorphins flowing. That's why today, even though I really don't enjoy running much at all, I decided I would go on a run. I knew it would suck more then a Dyson, but I really wanted to get out and start my day early with something I know benefits me.

I've preached it high and low here, written about my coping methods and how I'm just neverrrrr stressed for several wellness class assignments, and even lived it: when life gets crazy, do something. Don't fall off the wellness train, because it'll probably run you over and that kind of sucks. Don't sleep in, don't eat garbage, and whatever you do, try to keep your regular routine going.

There's a balance between having too much stress and too little stress. It's called eustress. It's when you have just enough going on to push you to better yourself and work toward your goals, but not so much that you feel impending doom around every corner.
I was definitely not in eustress, but I also wasn't completely distressed. In fact, I think I took that impending doom stress and shut it down so hard that I was totally unstressed. Which isn't good. Having a high-energy job definitely helped me from falling off the face of the earth entirely, but my health habits suffered greatly. Of course the holidays didn't help, either.

Some of you reading this may have started a new exercise plan, changed eating habits, or decided to make some other behavior change for the new year. My biggest advice to you - and this is from someone who considers herself to be in the "habitual" stage of exercise and nutrition - is to find a way to stay motivated. Things will come along in life and get in the way of your goals, but don't let one day stop you. Change is a progression, and failure is a part of that. No one is perfect, so if you happen to be a human being, don't do what I did and get all blah about your routine; start off right where you left off the next day. Find your motivation: does your family need you to be healthy (yes!)? Do you want to feel better? Have more energy?

My motivation is my family, health, and my future career. However, I still need a little extra push, so I signed up for another open water race in April.

As always, find what you love to do and make it work, because you're always more likely to 

 follow through with something you enjoy.

"A joyful heart is good medicine, but a crushed spirit dries up the bones."
Proverbs 17:22

Next Post: Accountability

The Little Things

Image from: https://www.spoken.ly/detail.php?pid=ji%2BkPLWMcsTwf8c6wPpr32T3K9X4upae

It's the little things. As I wrote that, I realized how ironic it was that I would write a blog post with that title right now. My family is going through some "big" things right now, none of which are good. I don't feel that it's appropriate to write about it at this point, though I may be more forth coming about it down the road as things clear up and I feel more comfortable with sharing the events on my blog.

Despite the tragic events that occurred to my family over the weekend, I was able to see some light and find joy last night while at work. That is why I want to write such a positive post in the midst of all of the fear and uncertainty that I'm experiencing right now, because one woman I spoke to for less than a minute at work told me exactly what I needed to hear in that moment. I hope that others walking their own paths in their lives - whether that be brightly lit and lined with daisies, or more like the road to Mordor - can find the same brightness that I did from this conversation.

Matthew 5:16 says to "Let your light so shine before men, that they may see your good works, and glorify your Father who is in heaven." This is why despite the fact that I may be weighed down with sorrows, I choose to share the joy that experienced. Because no matter what trials and tribulations we face in life, it is still possible with God to have that joy. I have been incredibly blessed with friends and family who support my family and I, and have that to be thankful for on its own, but let's get to the point of this post: being content and full of life and joy despite the state of your life.

Over the summer, I worked the night shift pretty much every day. I got to know our customers, and many of them became regulars. Last night, I met a woman who I had never seen there before. I'm not sure if she's a newer customer, if she's visited our stand regularly since I've started working more in the morning, or if she rarely comes and just happened to stop by last night. No matter the reason, talking to her was the best experience I've ever had with a customer since getting hired. This is how it went:

"How's your week been starting out?" I asked, kind of a typical greeting, but she answered, "oh, it's been a wonderful Monday!" 

This, of course, caught me a little off guard since she said it without even the slightest twinge of sarcasm at all. She was the first person I've met who was genuinely happy it was a Monday. One thing I like to ask people when they say their day is going bad is to ask them about something good that happened to them that day or recently was. In this case, I asked because I really wanted to hear why this woman was so joyful. She smiled at me and said, "well, because it is a wonderful Monday! I woke up today. I'm healthy. I got to babysit my grand kids. I have nothing to complain about. I decided a long time ago to live my life and not let things get me down. We only have so much time here, and I decided to take advantage of it. I don't want to die miserable. I'm happy for my life today, and if I were to die tomorrow, I would go happy."

At this point, I was almost in tears, and her drink was ready. I blinked a couple times and told her, "I'm so glad to hear that. So often people grumble about Monday, or whatever day it is, but I love to hear people like you who are so genuinely excited about life and grateful. I hope you continue to have a wonderful Monday." I handed her the drink and she told me, "I hope you have a wonderful night and a wonderful life."

It was like something out of a movie, honestly. During the darkest time of my and my family's life, I was given one conversation with such a sweet, genuine woman which inspired me to take this situation and share light from it. If I ever see her again, her drink is on me.

Chasews? More like...CashYUMS. [Raw, Vegan, Triple-Berry "Cheese"cake]

It's been a while! And by "a while" I mean like, months!

And I'm sorry, for all two of you who read this. ;)

This summer has been extremely busy! Between my family moving and working two jobs, I've barely had time to sleep. But cliches aside, it's been a blast, too. I'm still loving my job at Dutch Bros. Coffee, and I've met some truly amazing and inspiring people there in the short month that we've been open.

It's also been a very hot summer, which is typical for Arizona, but I've been feeling extra-hot lately. All this desert heat calls for some dessert chill, and today's recipe, which I've whipped up for my swim team kids, serves that purpose perfectly. It's light, refreshing, and cool. Did I mention that it's also good for you? Oh, well it is.

My recipe is a little different than most traditional raw desserts. Instead of processing my nuts, I used raw cashew meal, which still works to thicken the filling nicely and makes for an excellent crust, too. For me, it was cheaper than buying whole cashews as well as faster to make the recipe.

No-Bake Vegan Triple-Berry Cheesecake

Crust           
1/2 cup raw walnuts, crushed
3/4 cup raw cashew meal
1 T coconut oil
1 t agave nectar

Filling           
1 1/2 cups mixed berries (I used equal parts fresh strawberries, blackberries, and blueberries)
1 T lime juice
3 T agave nectar
1/2 cup coconut oil
3/4 cup cashew meal


In a blender or food processor, combine berries, lime juice, and agave and puree until smooth. Add the cashew meal and coconut oil and blend until the mixture becomes well incorporated and has a whipped-like, silky texture.

For the crust, crush the walnuts into small pieces (the same way you might for a crumble topping) using a rolling pin or other heavy object. Combine with the dry cashew meal, oil, and nectar. Gently stir until moistened. Dump crust mixture into a square, 9x9 glass baking dish and press out with your hands or a spoon. Be sure to cover the entire bottom of the dish!

Once the crust is prepared, simply pour the filling over the top, tap the dish on the counter to remove any bubbles, and add any fresh berries to decorate. Refrigerate for at least 2 hours before serving so the filling can set. You can also freeze this recipe for faster setting, just let it defrost for 20-30 minutes prior!