Burn Boot Camp Workout Video and Chocolate Coconut Protein Muffins

This is my second month at Burn Boot Camp and I am really enjoying my time here! It has become my daily routine - wake up in the morning, put on my workout clothes and lace up my shoes, fill up a water bottle, pack an extra outfit for work and I'm good to go. My whole day is more productive, my mind is sharper and I'm excited to be spending time focusing on my health. Burn Boot Camp's pillars of success are mindset, organic whole food nutrition, strength training, burst training, and providing a positive environment - it's just the place I want to be.

My trainers help me focus on my goals, give nutritional advice and push me to improve in strength and cardio training. There is a "weekly protocol" that changes every week and they never do the same workout twice! Classes are always interesting, challenging and fun. Every other day we alternate between different muscle groups with burst and strength training techniques. Here is an example of our weekly protocol -->

- Weekly Protocol -

Monday - upper body superset w/ elevator push-ups
Tuesday - bodyweight burst training mini-camp w/ sprint finisher
Wednesday - cardio pyramid whiteboard w/star crunch finisher
Thursday - partner leg strength chipper w/ partner bunny hop finisher
Friday - partner core/conditioning droplet w/ half burpee jump knee tuck finisher
Saturday - full body strength circuit w/ squat press finisher

A word from my trainer Brittanny:

"Burn Boot Camp focuses on 2 exercise formats: strength and burst/cardio training.  On strength days we are working on muscle hypertrophy meaning we are seeking maximum growth of our muscles lifting heavier weights working toward muscle fatigue and muscle failure, making those last few reps of the set nearly impossible to sustain.  Burst training is HIIT (high intensity interval training) with more cardio and athletic conditioning; a full body work that builds strength, power, mobility, balance, and agility.  On burst and cardio days your heart rate will spike much higher than strength days - that's one big difference. We never combine the 2 types of training so it's either cardio/HIIT day or a strength day.  We never train the same body part the following day because we expect our clients will be sore! It's a good thing therefore we work on a totally different muscle group or training format. No workout is every the same and the protocol changes every week."

I asked my trainers, Jeffrey, Brittanny and fellow BBCer Shastin to help me make a short clip to demo some examples of strength and burst/cardio training that we do at the gym.
Song by: MØ - Final Song

A little workout inspiration for your day!💦🙌🏻Check out the blog to learn more about strength and burst/cardio training from my fantastic trainers at @burnbootcampcostamesa! Link in profile #raisingmybar weighted reverse lunges bicep curls to overhead press bent over low rows jump squats jump tucks cricket burpees Music 🎶 by Mø - Final Song

A video posted by b r i t t a n y l o y e r (@abitofbeesknees) on Dec 23, 2016 at 10:46am PST

weighted back lunges

bicep curls to overhead press

bent over low rowers

jump squats
jump tucks
cricket burpees

**************************************************************************

I always follow my BBC workouts with lots of protein - usually a protein shake, lean turkey or chicken with a side of veggies will do, but somedays I've got mad cravings for chocolate! Here is a yummy recipe from "Beyond the Blender Bottle" by Burn Boot Camp that uses  After Burn protein powder - everything you need to fuel your potential.

Chocolate Coconut Protein Muffins

Ingredients:
2/3 cup oat flour
1⁄4 cup unsweetened coconut flakes
1 serving of Afterburn whey protein
2 tablespoons cocoa powder
1 teaspoon baking powder
3 tablespoons coconut sugar (or sweetener of choice)
1⁄4 cup unsweetened chocolate almond milk (or regular almond milk) 3 egg whites
2 tablespoons liquid coconut oil (or melted coconut oil)
Preheat oven to 350 degrees F and place 8 silicone cupcake liners on a sheet pan. Whisk together egg whites, almond milk, and coconut oil in a mixing bowl until smooth. Add remainder of ingredients into the bowl and stir until well combined.

Evenly divide cupcake batter among cupcake liners.
Bake in the oven for 14-16 minutes, or until center is cooked. Let cool and enjoy! Makes 6 servings; 1 serving is 1 muffin
NUTRITION INFO: Macros for 1 serving: 126 calories, 6.5g protein, 12.8g carbs, 6g fat, 3.6g sugar 1.9g fiber
*I made my muffins smaller (bitesize) so the nutrition info is cut in half for 12 mini muffins. Drizzle with natural PB and a few crispy coconut chips

  

Vegan Chocolate Peanut Butter Bites

I'm obsessed with Laura Bars...my favorite is their chocolate peanut butter bar. At $1.79 a pop things can add up quickly, so I decided to make my own. It looked simple enough, right? It was! My version is refined sugar-free and packed with protein. They are the perfect treat! 

Ingredients:

15 soft pitted dates

2 tbsp. smooth peanut butter (raw or regular)

1 tsp. water

1/2 peanuts

1/4 tsp. sea salt

1/2 cup vegan chocolate chips or cacao nibs

1 cup shredded coconut

Instructions:

Blend pitted dates, peanut butter and water in a food processor until the mixture turns into a coarse paste. You may need to add more water depending on the brand of peanut butter you use (some pb's are drier than others).

Add peanuts, salt and chocolate chips to the food processor. Pulse a few times to incorporate the ingredients and break the peanuts into smaller pieces.

Take spoonfuls of the mixer and roll into 2-inch balls. Roll each ball in finely shredded coconut and place on a plate.

Refrigerate for 20 minutes or until ready to serve.

*I usually keep these in the refrigerator for the whole week and grab one whenever a sweet craving hits.  

Peanut Butter Banana Date Nice Cream Bowl with Caramelized Coconut Banana's, Brown Butter Chocolate Drizzle N Berries

I was craving something sweet...sometimes nothing will do, but a big bowl of peanut butter and chocolate! My solution --> a smoothie bowl made with bananas and dates drizzled with organic chocolate and peanut butter and topped with caramelized coconut bananas, brown butter chocolate squares, berries, mint, buckinis, cacao nibs and everything you dream about. 

Ingredients:

Nice Cream:

2 frozen bananas

3 soft pitted dates

1 tbsp. organic peanut butter

1/4 cup water

Chocolate Drizzle:

2 squares of chocolate (I used this amazing Brown Butter Organic Chocolate) You can also opt for one of Altereco's vegan chocolates.

1 tsp. coconut oil

Peanut Butter Drizzle:

1 tsp. organic peanut butter

1/2 tsp. coconut oil

Caramelized Coconut Sugar Bananas:

6 banana coins

1 tbsp. coconut sugar

1 tbsp. coconut oil

Extra Toppings:

5 berries

3 sprigs of mint

1 tbsp. buckinis (sprouted buckwheat groats)

1 tbsp. cacao nibs

Directions:

Nice Cream:

Blend frozen bananas, dates, peanut butter and water together. set in the freezer until ready to serve.

Chocolate Drizzle:

In a small cup melt chocolate and coconut oil in the microwave for 30 seconds. Stir until liquified.

Peanut Butter Drizzle:

In a small cup melt peanut butter and coconut oil in the microwave for 30 seconds. Stir until liquified.

Caramelized Coconut Sugar Bananas:

Dip each side of the banana coin in coconut sugar and place in a hot pan with 1 tbsp. hot coconut oil. Fry on each side until a crispy shell is formed. *I like to flip them with chopsticks...it's easier than a spatula.

Assembling:

Take the nice cream out of the freezer and pour/spoon into a bowl. Drizzle chocolate and peanut butter sauces (if you want to make it look pretty swirl them with a toothpick, move quickly because both or these sauces will harden in 10 seconds or so). Place caramelized banana's on top, followed by berries, mint, buckinis and cacao nibs. And there you have it!

Vegan Chocolate Nut Butter Caramel Cups With Sea Salt

I'm not a vegan (as you can see from many of my other recipes), but lately I've have been experimenting with healthier options. I think I nailed this one! I wouldn't feel right keeping this to myself so I had to should share it with you guys! It will improve your life...or at least put a satisfied smile on your face. I even like these better than Reese's Peanut Butter Cups! Whaaaaat!? It's true. They are super easy to make and taste amazing + you'll feel less guilty indulging in these little treats because they are all natural with no preservative. Without further ado, I give you Vegan Chocolate Nut Butter Caramel Cups With Sea Salt.

Makes about 8 (2 inches round 1 inch thick each)

Ingredients:

Chocolate shell:
1 cup vegan chocolate chips

2 tsp. coconut oil

Nut butter caramel:

2 tbsp. nut butter (any kind will do...I like peanut)

8 soft pitted dates

1 tsp. coconut oil

1 tbsp. water

pinch of sea salt

Directions:

-Place the chocolate chips and coconut oil in a microwavable cup for 30 seconds to 1 minute. Stir to incorporate the oil into the chocolate. You'll want the consistency of the chocolate to pour off your spoon in a thick stream (not too runny or it won't set up)

-Spoon a bit of the chocolate into your mini nonstick muffin cups, just enough to cover the bottom of each cup. Then place the tin in the freezer. Any leftover chocolate can be set aside and used later.

-Now start the nut butter caramel! Place the nut butter (cashew, almond, peanut or whatever you like), soft pitted dates, coconut oil, water and sea salt in a blender or food processor. Blend until the the ingredients turn into a fine paste. 

-Take the frozen chocolate tin out of the freezer and distribute the nut butter caramel evenly among the cups. Press the paste firmly into the mold to avoid any gaps between the layers. Make sure to pat the tops so they are level and flat.

-Reheat the leftover chocolate and pour it over the cups. Give the tin a few taps on the counter to level the chocolate. Sprinkle with a sea salt flakes.

-Place in the fridge or freezer until the chocolate has set. * To release the treats from the mini muffin tin, hold the bottom of the tin over a flame for 5 seconds on each cup. Take a thin knife and run it along the edge of each circle. They should pop right out. Serve at room temp

30 Fresh Healthy Juices + Benefits

I have become a little obsessed with juicing over the passed year. Fresh juice has done wonders on my skin and health (reduced the puffiness under my eyes and improved my skin tone and complexion etc.). It's a great way to incorporate extra vitamins into your diet. My 90 year old Uncle Phillip wrote a book called Codes for Longevity. He talks about the importance of eating leafy greens and other fruits and veggies to alkalize our bodies, stay strong, prevent disease and premature aging. I try my best to lead a healthy lifestyle, but sometimes it's hard to eat tons of veggies + boring for my taste buds. So, my solution is juicing. Spinach, kale, parsley, mint, dandelion ( FYI dandelion is a rough one. good luck), rapini, carrots, apples, beets, pears, grapefruit, lemons, ginger, peaches, limes etc. you name it. Anything that is juice-able and healthy I will juice it. Here are a list of my top 30 juice combos that I love and drink as often as possible. 

For optimal health benefits, drink the juice as soon as you juice it. I usually make 6 bottles every 3 days and drink 2 per-day on top of a semi-healthy diet (I will never be able to give up my occasional sweets ;). Store your juice in the fridge. I suggest using glass bottles with a cap. Drink your juice within 3 days or it may turn a tad funky on you...

Happy juicing my friends!

*I use a Krups Juicer. I also use a Ninja Blender for incorporating frozen fruits and goodies like avocados, passion fruit, maca and wheatgrass.

Here they are in no particular order:

1. juice spinach, lime, kiwi and green apple. blend in 1 frozen banana and 1 tbsp. wheatgrass powder.

2. carrot, cucumber, ginger

3. beet, pineapple, mango, kale

4. mango, pineapple, peach and coconut milk

5. pineapple, blood orange, lemon, lime, and grapes 

6. kale, spinach, lemon and apple

7. mango, peach, cumquats and kale

8. kale, apple, ginger, romaine, spinach, parsley and lemon

9. orange, lemon, ginger, plum, peach and turmeric powder

10. juice apple and pineapple. stir in 1 tsp. chia seeds and 1 tsp. maca powder.

11.  juice kale, spinach and orange. blend in  1/2 avocado, frozen mango and banana, 1 tsp. chia seeds and 1 cup almond milk

12. papaya, pineapple, apple cider vinegar and ginger <-- not the best tasting but great for colds.

13. cucumber, celery, tomato, lemon, ginger and apple

14. spinach, romaine, chard, orange, pineapple and cilantro

15. pumpkin, apple, nutmeg, cinnamon and 1 tsp.vanilla bean paste

16. strawberry, apple, pomegranate seeds and lime

17. cucumber, pineapple, lemon, aloe vera (remove the spines before juicing)

18. carrot, apple, spinach and ginger

19. grapefruit and mint (mince mint and add to the grapefruit juice)

20. carrot, dandelion, kale, apple, grapes, spinach, romaine, parsley, cucumber and celery (this one is a tad rough but worth the vitamins!)

21. coconut water and rose water <-- don't need to juice this one but I had to add it to the list. fabulous.

22. guava (guava seeds are a bit rough on some juicers...make sure your machine can handle it) romaine, lettuce, green apple and pear

23. tangerine, mango, apple, passion fruit (stir in after juicing. it's OK to drink the black passion fruit seeds.)

24. pineapple, ginger, pear and mint (mince mint and add to juice)

25. kiwi, kale, apple, honeydew, 1 tbsp. wheatgrass powder

26. pineapple, apples, oranges, dandelion and ginger

27. watermelon, passion fruit, guava, pineapple and spinach

28. apple, spinach, grapeA + blend with frozen banana and berries

29. peach, mango, blood orange and carrot

30. watermelon, lemon and mint (mince mint and add to juice)

Healthy Benefits

-I stumbled across this awesome website that lists all the wonderful benefits of fruits and veggies!-

aloe vera - delays the aging process, cures dermatitis, alleviates menstrual problems, reduces arthritis pain, heals wounds, cures nausea, eliminates ulcers, lowers blood sugar levels, prevents diabetes, reduces oxidative stress, inhibits cancerous growth, promotes hair growth, and soothes acid reflux symptoms.

apples - quercetin, an antioxidant abundant in apples, helps reduce LDL/bad cholesterol oxidation. apples are rich in a fiber called pectin and may help reduce levels of toxic heavy metals in the body.

apple cider vinegar - helps with weight loss, detoxification, relief from arthritis, high cholesterol, diabetes, indigestion, depression, asthma and cancer. improves skin clarity and balancing the pH in your body.

avocados - high in potassium and contain monounsaturated fats which help to lower blood pressure. good source of vitamin K, which has been indicated to promote bone health.

bananas - a good source of B vitamins, which may help to remedy sleeplessness, mood swings, and irritability. They also contain vitamin C, as well as magnesium and potassium, which make them a great electrolyte replenisher, particularly after exercising 

beets - numerous studies have shown that beets can help oxygenate blood. they are a good source of folic acid and also contain vitamins A, C, choline, iodine, manganese, organic sodium, potassium, and fiber.

blackberries -an excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, manganese, and potassium. berries are the highest source of antioxidants from fruits.

carrots - excellent source of vitamins A, B, and C. rich in beta-carotene and carotenoids; they help protect the body from cancer, cardiac disease, cataract and macular degeneration. They also contain iron, calcium, potassium, and natural sodium. 

celery - a great low calorie food, high levels of silicon in celery strengthen joints, bones, arteries, and connective tissues. high in minerals.

chard - high in vitamin K, which assists with blood clotting, and protects bones from fracturing. anti-inflammatory.

cilantro - has eleven components of essential oils, six types of acids (including ascorbic acid, better known as vitamin-C), minerals and vitamins. helps reduce skin inflammations, lowers cholesterol and blood pressure. high in iron and can benefit people who suffer with anemia. rich in calcium, vitamin A and C

coconut water/milk - promotes healthy digestion, protein, dietary fiber and natural sugars. mineral content includes calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese and selenium. vitamins B-6, C and E.

cucumbers - contain potassium and phytosterols which can help lower cholesterol. 

dandelion - high in vitamin K, which is important for blood and bone health. it's a diuretic, and is very beneficial for the kidneys. supports the liver and gallbladder as well.

ginger - anti-inflamatory, nausea relief, protects against certain cancers, immune boosting properties

grapefruit - high in vitamin C and limonene, which may help protect against breast cancer. grapefruits have soluble fiber which can help to lower cholesterol.

grapes - vitamins A, B, C and folate, and contain many important minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. The flavonoids found in grapes have antioxidant properties that can lessen the damage caused by free radicals, making them a great anti-aging fruit.

guava - promotes healthy eyesight, skin, brain health, thyroid health, cancer prevention and digestion. good source of vitamin C, copper,  B-3 and B-6.

kale - the highest vegetable source of vitamin K and may help the risk of developing certain cancers. it’s a fantastic source of calcium, chlorophyll, calcium, iron, and vitamins A and C. kale is low calorie and yet incredibly dense with nutrients. it’s also a good source of minerals, copper, potassium, iron, manganese, and phosphorus, as well as compounds which promote eye and skin health.

kiwi - excellent source of vitamin C. vitamin C helps heal cuts and wounds and keep teeth and gums healthy.

lemon - vitamin C and also contain smaller amounts of different vitamins like thiamin, riboflavin, niacin, vitamin B-6, folate and vitamin E. Soothes sore throats, treats and prevents kidney stones. improves liver function, immune system, weight loss, gum disorders, blood pressure, balancing pH, detoxification and skin care.

lime - contain vitamin C, vitamin B-6, folic acid, potassium, flavonoids and many other phytonutrients.

maca - rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. Boosts libido and may alleviate anxiety, stress, depression or mood swings. maca supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. when used in conjunction with a good workout regime you will notice an increase in muscle mass.

mango - excellent source of vitamin A and C, which is very beneficial to maintaining a strong immune system. has been found to protect against colon, breast, leukemia and prostate cancers and is a good source of potassium, which is important in assisting to control heart rate and blood pressure. mango contains a great deal of flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin.

melons - antioxidant and anti-cancer. reduces the risk of cancer and stroke, due to a naturally occurring chemical called adenosine.

mint - aids in digestion, nausea, headaches and coughs. Helps boost mood and fatigue, soothes skin and respiratory system.

oranges - excellent source of vitamin C. vitamin C helps heal cuts and wounds and keep teeth and gums healthy.

papaya - antioxidant, anti-cancer. promote healthy digestion and can reduce constipation with their potent enzymes. high in vitamins A, C, and potassium.

passion fruit - antioxidants, flavonoids, vitamin A, vitamin C, riboflavin, niacin, iron, magnesium, phosphorus, potassium, copper, fiber, and protein. improves immune system, cancer prevention, eye health, digestion, blood pressure, insomnia and respiratory system.

peaches - excellent source of vitamin A and potassium. peaches also contain boron and niacin. antioxidant and anti-cancer.

pears - great source of fiber. contains vitamin C, boron, and potassium.

pineapples - great for improving digestion. a good source of potassium and has vitamin C and iron. contains anti-inflammatory compounds such as bromelain.

plums - 2nd highest source of antioxidants from fruits. good source of vitamin A and contain some calcium and vitamin C. antibacterial.

pomegranates - rich in tannins and flavonoids. pomegranates hold promise in helping reduce the risk of prostate cancer due to their lycopene and other phytonutrient content. They are the 3rd highest fruit source of antioxidants.

pumpkin - strengthens metabolism, promotes healing, boosts mood, protects bones, prevent cancers, eliminates kidney stones. helps with inflammation, immune system, defense against parasites and detoxify the body. impressive levels of manganese, tryptophan, magnesium, copper, phosphorous, zinc, iron, and protein, as well as smaller amounts of B complex vitamins, and   vitamin A. anti-cancer properties and components, including phenolic compounds that have directly been attributed to scavenging free radicals

romaine lettuce - contains calcium, omega-3's, vitamin C, iron, and B-vitamins. romaine is also rich in minerals.

spinach - excellent source of vitamins A, C, and E. good source of calcium, iron, potassium, protein, and choline. choline supports healthy mental function.

strawberries - excellent source of vitamin C, which helps heal cuts and wounds and keep teeth and gums healthy. antioxidant, antiviral, and anti-cancer.

tangerines - contains similar properties as lemons, limes, oranges, and grapefruits. lots of vitamin C 

tomatoes - excellent source of vitamin C, as well as antioxidants that may prevent cancer, such as lycopene. lycopene promotes overall mental and physical health. good source of potassium. antioxidant and anti-cancer.

watermelon - antibacterial and anti-cancer. Contains vitamin A and C, as well as iron and potassium. 

wheatgrass - rich in chlorophyll, which is excellent at fighting infections. high in vitamins C and E, and beta carotene. antioxidant, anti-inflammatory, anti-cancer, and antibiotic.

Nutrition information found on Rebootwithjoe Fruits and Veggies A to Z, The World's Healthiest Foods and Organic Facts

Golden Turmeric Milk Tea {Immunity Booster}

It seems like everyone I know has had the sniffles this past month. Some how I have miraculously escaped the seasonal bug this year…knock on wood. I have been drinking lots of veggie juice and many cups of this wonderful “Golden Turmeric Milk Tea.”

Turmeric, in recent years has attracted a lot of attention for its healing properties and various health benefits. It is a well known home remedy for headaches, colds, chest pain, sore throat, toothaches and many other ailments. It has anti-inflammatory properties and antioxidants galore. Recent studies have even claimed it aids in preventing and treating diseases like cancer and Alzheimer's. It’s undeniably a magical spice. You can drink it daily or whenever you need an added immunity boost. It sounds odd but tastes amazing -- similar to a vanilla chai.

Ingredients

2 cups of milk

1 teaspoon turmeric powder

1 inch of fresh ginger root chopped

2 tablespoons honey (or to taste)

¼ teaspoon grated cardamom

¼ teaspoon grated nutmeg

1 aniseed star (optional)

3 threads of saffron (optional)

Directions

Heat all ingredients in a saucepan over medium-low heat. Stir to prevent the milk from scalding. Heat until little bubbles start to form around the edge of the pan. Do not boil. Strain and serve warm. *I like to grate a bit more nutmeg on top or float star anise.

Sweet and Creamy Almond Macadamia Nut Milk

Ingredients:

1 cup almond

½ cup macadamia

1 cup pitted dates

1 teaspoon vanilla extract

6 cups of water

sprinkle with nutmeg and cinnamon {optional}

Directions:

-Add first 5 ingredients into a blender and blend until the nuts have turned into a fine pulp.

-Slowly pour the blended mixture though a fine mesh {sieve} that has been placed over a large bowl. Use a spoon to scrape through the sieve – helping the milk drain.

-If serving right away, pour the clean nut milk into a martini shaker filled with ice. Shake, pour and serve.

-Sprinkle with nutmeg and cinnamon

*Keep refrigerated and drink within 5 days.

Keep the leftover nut pulp for healthy "Protein Bites" in lieu of cashews. 

Creamy Banana Maca Root Ice Cream

I've been on a health kick lately...well not really, but you know how that goes. Every morning I've been trying to drink a green juice or blend up a bowl of frozen bananas and maca root for breakfast. It's super creamy and wonderful! Maca root tastes a bit like caramel to me, it's perfection when blended with bananas.

Benefits of Maca Root

Here and Here

Ingredients:

2 frozen bananas

1 tbsp. maca root powder

1 cup milk or almond milk

Directions:

-Blend ingredients in a blender until smooth and creamy.

-Top with banana slices, chia seeds, nutmeg or whatever fruit you fancy...

As you can see I had to make two -- one for me and one for Dan.

Vanilla Chai Chia Seed Pudding

It tastes just like a creamy chai tea. This is an incredibly easy recipe and convenient to take with you on the go. I like to make mine in a mason jar and screw on the lid so I can toss it in my purse when the morning gets busy. 

Healthy benefits of chia seeds …"they add fiber to your diet and are loaded with Omega-3 fatty acids which are great for your brain, heart and skin. Chia seeds have a high source of Calcium, Manganese and Phosphorus all of which support healthy bones and teeth. They are chock-full of protein and can fight belly fat" according to The Huffington Post. Sign me up!

Ingedients

1/3 cup chia seeds

1 cup cold milk (or almond milk is you prefer non-dairy)

2 tbsp. condensed milk (or 1 tsp stevia for a healthier option)

1 tsp. vanilla extract

1/4 tsp. cardamom

1/4 tsp. cinnamon

pinch of allspice

pinch of glove

Directions

Mix all ingredients together in a bowl or large cup. Let sit for 15 minutes to activate the natural gel that surrounds the seeds. Simple as that.

*I like to eat mine cold so I suggest placing it the the refrigerator until you want to eat it. You can also heat it up if you prefer it hot. 

We Joined The Circus For The Day {Trapeze Adventure}

I thought it would be fun do something daring for my Mom's birthday this year. We were driving around town one day and we saw a circus trapeze near our local fair grounds. My mom said "Oh that looks like so much fun! Sign me up!" So I did. Was she bluffing? Nope. I got two lessons...one for me and one for Mom. We even invited my 70 year old step-grandmother. How awesome is that!? 3 generations joining the circus for the day. We loved it. Next comes sky diving.

^^^ Me learning how to catch. I got it on my first try {sorry I had to brag}

^^^^^^ Our hubby's came to watch us. Dan, Dad and Grandpa.

^^^They even let Daniel give it a whirl. What a trooper...and he's afraid of heights! He did a back-flip on his first try!

^^^Bette on her 70th Birthday! No that's how you do life! And below, My fearless Mom on her back-flip! All smiles. She amazes me.

What a fun day! Here's a little clip of my first time catching^^^

Creamy Pumpkin Paleo Shake

Hello Fall!

I love autumn with all its colorful leaves, chunky sweaters, boots and scarves, cold nights with hot apple cider and decorating pumpkins. I secretly love it when it gets dark early, it gives us more cozy time indoors and Dan doesn't surf until 7:00 at night. What can I say? I love spending time with my Hub. I thought it would be fun to add to the fall festivities with a new recipe -- Creamy Pumpkin Spice Shake. And guess what!? It’s Paleo!

1/2 cup almond milk or coconut milk
1/2 cup pumpkin puree {no sugar added}
1 banana
1 teaspoon cinnamon
1 teaspoon nutmeg
1 tablespoon raw honey { I'm not 100% sure if raw honey is considered Paleo. I researched different sites and some say yes and others say no, so it's up to you if you want to add it}
5-7 ice cubes

Throw it all in a blender and that's it!

Beautiful Skin From The Inside Out By Dr. Nicholas Perricone, MD

I thought this was too good to pass up! Here is a repost of:

GwynethPaltrow’s Interview with Dr. Nicholas Perricone

Dr. Nicholas Perricone, MD, FACN, is a board certified clinical and research dermatologist. As well as a triple New York Times # 1 Best Selling Author. Dr. Perricone's holistic approach to aging treats inflammation in three ways: through diet, nutriceutical supplements, and his award-winning line of skin care products and cosmeceuticals.

“It's important to always remember beauty is an inside job. What we eat directly affects the appearance of our complexion and determines how we age.”

Here are 5 Tips from Dr. Perricone himself on how we can take care of our skin from the inside out.

1. Consume enough water. Water is vital to help flush out toxins and keep skin clear and hydrated.

2. For dry skin, load up on Omega-3's. These essential fatty acids (EFA's) are necessary for healthy, supple skin and help to repair the protective barrier that keeps moisture locked in. The most potent plant-based source of Omega-3 is chia seeds, with more Omega-3 than flax seed or wild Alaskan salmon. It's also recommended to use chia-based products, such as O-Mega Moisture from the SUPER line, my rich moisturizer loaded with chia oil.

3. For blemish-prone skin, I recommend a diet rich in greens, including watercress, spinach, collard greens and apples. The Vitamin A in these leafy greens helps normalize the production of oil, while the quercetin in green apples helps reduce mast cell activity, which leads to inflammation and breakouts.  I use quercetin in Acne Solution from  SUPER, as it exfoliates, brightens and balances the skin.

4. These foods are also good for sensitive skin, as is yogurt, a superfood loaded with probiotics and lactic acid to help soothe and calm redness and inflammation.

5. It's imperative to load up on antioxidants to maintain youthful, supple and radiant skin. Acai, blueberries and spices such as turmeric, cinnamon and ginger are all wonderful sources of antioxidants that help maintain healthy skin. These foods fight free-radical damage that leads to fine lines, wrinkles, dullness, sagging and lackluster skin.”

****************

Protein is made up of amino acids that are the building blocks cells use to repair themselves. Healthy fats, especially Omega-3 fatty acids and monounsaturated fat, have powerful anti-inflammatory effects improving skin’s moistness, texture, suppleness and smoothness.                                     

Fresh fruit and vegetables contain antioxidants that stave off free radicals, the aggressive molecules produced by a diet rich in sugars and starchy foods, as a byproduct of your metabolism or the environment.  Free radicals create inflammation that damages your cells, resulting in inflexibility, wrinkles, sagging and the loss of firmness, tone, radiance and texture in the skin.                                

Wild Salmon is probably the world’s most heart healthy source of protein.  It is rich in long-chain Omega-3 essential fatty acids—the most beneficial kind—which protect heart health, inhibit inflammation, act as natural anti-depressants, increase feelings of well-being, and help keep skin young, supple and radiant.

                                                           

Asparagus is one of the richest sources of rutin, a bioflavanoid which strengthens small capillaries in the skin and may help prevent broken capillaries and it contains glutathione--an abundant and essential tripeptide antioxidant found within the cells that plays a huge role in the cell’s ability to fight free-radical damage.  Glutathione is our primary antioxidant defense and an effective suppressor of free radical damage.                               

Dark Leafy Greens are rich in the antioxidant plant pigments known as carotenoids, which enhance immune response, protect skin cells against UV radiation, and "spare" liver enzymes that neutralize carcinogens and other toxins.  Their important anti-oxidant, anti-inflammatory effects reduce the risk of heart disease and block sunlight-induced inflammation in the skin—which leads to wrinkles and skin cancer.                                      

Extra Virgin Olive Oil is rich in oleic acid, which is a super emollient.  The essential fatty acids present in olive oil nourish the skin and provide anti-inflammatory activity. The polyphenols that are found abundantly in olive oil are extremely efficient and multi-faceted antioxidants.  Polyphenols are exceptionally stable and protective.  The most powerful member of the Olive Oil Polyphenol group is Hydroxytyrosol.  Extremely rare, and effective in even small concentrations, this super antioxidant, anti-inflammatory has been proven to be effective in improving general health and appearance.                               

Pinot Noir is a delightful wine to accompany foods like salmon because pinot noirs have enough acidity in them to mitigate the fatty content. Red wine contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol.  It also appears that resveratrol helps protect the skin against the sun’s UV radiation.  It appears that drinking wine—particularly red wines such as Pinot Noir—interferes with the production of a body chemical vital to the process that leads to clogged arteries and an increased risk of heart attack.  White and rose wine do not offer the same protection.                                                        

Green Jasmine Tea—Enjoy a cup of green tea after your meal and don’t worry about the caffeine, since a compound in green tea called theonine blocks the negative effects of caffeine, while acting as a natural mood elevator and promoting feelings of well-being.  Because green tea is rich in polyphenol anti-oxidants, it can help fight inflammation and age-accelerating free radicals, protect against heart disease and cancer, boost the body’s natural defenses, and exert anti-viral and anti-bacterial effects.                                                           

Nuts and Seeds such as hazelnuts, walnuts, and almonds are rich in short-chain Omega-3 essential fatty acids, which inhibit the accumulation of fats in artery walls that promotes angina, strokes, and heart attacks. Nuts are also high in the amino acid arginine, which prompts the body to release vital hormones, stimulate sexuality, increase lean muscle mass, burn fat, lower cholesterol and boost the immune system.                                         

Apples are unusually high in fiber, with an average of five grams.  According to the Harvard School of Public Health, we need approximately 20 to 35 grams of fiber per day, so one apple provides about 15 to 25 percent of your daily fiber requirement.  Apples contain both soluble and insoluble fiber.  The soluble fiber is known as “pectin,” and is the substance that is added to jams and jellies to make them gel.  Pectin has the power to decrease the appetite for up to four hours, making it a more effective appetite suppressant than the insoluble fiber found in grains such as wheat and rye.  (Oats, like apples, are also rich in soluble fiber.)                                          

Pears offer protection from free radicals; Pears are high in both Vitamin C and copper, anti-oxidant nutrients that help prevent free radical damage to the cells.  Both copper and Vitamin C also stimulates white blood cells to fight infections, and directly kills many bacteria and viruses.  One medium size pear can provide about 11 percent of the daily value your body needs for Vitamin C, and almost 10 percent of the copper it needs. They also promote cardiovascular and colon health: The fiber in pears has been shown to lower high cholesterol levels.  It also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells.  Pears also protect against macular degeneration, the leading cause of vision loss in older adults and provide Vitamin B:  Pears have a high concentration of folates, which make up the Vitamin B complex group. These vitamins are essential for metabolic activity and red blood cell production.                                                   

Old Fashioned Oatmeal is high in fibers that enhance weight control and discourages cardiovascular disease; the beta-glucan fiber in oats and also barley exerts beneficial anti-glycemic effects as well, helping to stabilize blood sugar.                                      

Cinnamon helps stabilize blood sugar because it stimulates insulin receptors and inhibits an enzyme that inactivates them, thereby increasing cells’ ability to use glucose. Just one gram per day (approximately ¼ to ½ teaspoon) yields a 20 percent drop in blood sugar, and reduces cholesterol and triglyceride levels as well.  Cinnamon also reduces cellular inflammation—a key age accelerator.

Omega-3 Eggs are a terrific source of protein and Omega-3 essential fatty acids.  The key is to make sure you purchase eggs from cage-free chickens that are fed flax meal.  Not only are they much more nutritious, they taste wonderful.                                                

Lemons and Lemon Juice contain important phytonutrients which protect lungs, alleviate chronic obstructive pulmonary disease, help prevent cancer by boosting the activity of detoxification enzymes in the liver, lower blood cholesterol levels, and inhibit cancer in human breast cells, skin, lungs, stomach, mouth, and colon cancer in laboratory animals.  They also play an important role in the maintenance of elastin and the stabilization of collagen.                                          

Berries are antioxidant and vitamin powerhouses.  They contain important phytochemicals including phenolics, anthocyanins, carotenoids, and more.  Blueberries also contains phytochemicals that can cross the blood-brain barrier and enter the areas of brain responsible for learning and memory. Raspberries are a rich source of Vitamin C—key for collagen production and also very high in ellegic acid superior in reducing the damage caused to cells from free radicals—like blueberries they are super anti-aging foods in just about every category.  All berries are superb for all organ systems including skin.                                                  

Yogurt is a very good source of calcium, phosphorus, riboflavin-Vitamin B2 and iodine, Vitamin B12, pantothenic acid-Vitamin B5, zinc, potassium, protein and molybdenum.  Yogurt that contains live bacterial cultures may help you to live longer, and may fortify your immune system. Research studies have shown that increased yogurt consumption, particularly in immuno-compromised populations such as the elderly, may enhance the immune response, which would in turn increase resistance to immune-related diseases.                                    

Chickpeas are low in fat and sodium but high in complex carbohydrates and dietary fiber. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.

                                          

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Meals by Dr. Nicholas Perricone, MD for Healthy Skin

“Each meal contains the three crucial components to a good-skin diet: protein, healthy fats, and good carbohydrates such as fresh fruit and vegetables.  Not only will these nutrients yield beautiful skin, but they also have protective and preventative qualities that slow the aging process.”-Dr. Nicholas Perricone

Breakfast:
Each recipe makes 4 servings

Savory Scrambled Eggs with Mushrooms and Chives

 Ingredients:

1 tablespoon olive oil

1/4 cup finely chopped mushrooms
1/4 cup chives, chopped
1/4 teaspoon ground turmeric
4 eggs, lightly beaten
Freshly ground black pepper, to taste
Sea salt, to taste

Preparation:

Heat olive oil in a medium skillet. Sauté mushrooms for 3 minutes, add chives and cook for another minute, until fragrant. Add eggs and black pepper. Cook eggs over very low heat, stirring constantly, until cooked to the desired doneness. Add the sea salt and scramble for a few seconds. Serve immediately.                                   

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 Breakfast:

Old fashioned Oatmeal topped with Apples, Cinnamon and Walnuts

Ingredients:

1/4 cup coarsely chopped walnuts

3 1/2 cups water

2 cups old-fashioned oats

1 teaspoon salt

1 cup finely chopped peeled apple

1/2 teaspoon ground cinnamon

Preparation:

Bring 3 1/2 cups water to boil in heavy medium saucepan. Add oats and salt and stir over medium heat until oats are softened and very thick, about 5 minutes. Stir in chopped apple, and cinnamon. Reduce heat to low, cover and cook until apples are tender, about 5 minutes.                                           

 Divide cereal among 4 bowls. Top with almonds and serve.                                     

 *Drink Jasmine Tea alongside your Oatmel Breakfast

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 Lunch:

Roast Chicken Salad on a Bed of Romaine Lettuce

Ingredients:

For the dressing:1/4 cup extra-virgin olive oil

2 tablespoons red wine vinegar

1 lemon, juiced

2 cloves garlic, smashed 

Sea salt to taste

Freshly ground black pepper

For the salad: 4 (6 to 7-ounce) boneless skinless cooked chicken breasts cut into chunks—can also use chopped Rotisserie Chicken without the skin

2 stalks of celery chopped

1/2 red onion, chopped

1/4 cup sunflower seeds

Romaine lettuce leaves

Preparation:

To make the dressing: Combine all the ingredients in a resealable container and shake vigorously. Place chicken, celery onion and sunflower seeds in large salad bowl.  Toss with dressing.  Assemble lettuce on plate; top with chicken salad.                        

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 Lunch:

Mixed Berry Yogurt Parfait

Ingredients:

3 cups plain yogurt—I like Greek Style Yogurt best

3 cups of berries of your choice—frozen berries can also work.  A good combination is:

1 cup blueberries

1 cup strawberries

1 cup raspberries

4 tablespoons sliced almonds

 Preparation:

Layer 1/2 cup yogurt mixture, 1/4 cup strawberries, 1/4 cup blueberries and 1/4 cup raspberries in each of 4 parfait glasses or serving bowls alternating berries and yogurt. Sprinkle each parfait with 1 tablespoon almonds. Serve immediately.                                  

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 Dinner:

Baked Fillet of Salmon with Asparagus and Caper-Enriched Lemon Sauce

Ingredients:

2 tablespoons fresh lemon juice

2 tablespoons minced shallots (may substitute red onion)

1 tablespoon drained capers, chopped

1 teaspoon minced fresh thyme

1/2 teaspoon grated lemon zest – use organic only or omit from recipe

24 oz wild salmon fillets (1-1/4 to 1-1/2 inches thick; skinless if available)

1 pound asparagus, trimmed

1 tablespoon extra-virgin olive oil

Lemon slices

Preparation:

Preheat oven to 450°·F. Briskly stir first 6 ingredients in small bowl to blend. Add sea salt and freshly ground black pepper to taste. 

Slice three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through).

Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper.

Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.

Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits, garnish with lemon slices and serve.

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Dinner:

Romaine Salad with Chick Peas

Ingredients:

2 teaspoons fresh lemon juice

1/4 teaspoon sea salt

Freshly ground black pepper

1/2 teaspoon Dijon mustard

1 small clove garlic, peeled and minced

1/4 cup extra-virgin olive oil

7 ounces mixed salad greens (8 cups, loosely packed), such as escarole, oak-leaf, and romaine, rinsed, patted dry, and torn into bite-size pieces

1/2 cup of rinsed and drained chickpeas

Preparation:

Place the lemon juicer, salt, pepper, mustard, and garlic in a medium-size bowl and whisk together until blended. Slowly add the olive oil, whisking constantly, until the dressing is emulsified.                                     

 Add the greens and chickpeas, toss well until they are coated with the dressing. Season with pepper to taste and serve immediately.                               

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Side Dish

Feta, Toasted Walnut and Fresh Pear Platter

Ingredients:

1/2 lb of sliced feta cheese

1 cup of toasted walnuts

3 pears sliced

Fresh black pepper

Preparation:

Arrange the feta slices down the center of a large platter. 

Arrange the pear slices around the feta. 

Grate fresh black pepper over feta; sprinkle with toasted walnuts and serve.