Berry Picking & Blueberry Pancake Recipe

IMG_3057

Last month Remi and I were lucky enough to catch the last weekend to pick blueberries at a local berry farm, Blue Harvest Farms, in southern Louisiana. ¬†It was our first time experiencing berry picking so we got all geared up for our adventure.ūü§ó

Hats: ¬†‚ąö

Boots: ¬†‚ąö

Sunscreen:¬†‚ąö

Buckets: ¬†‚ąö

Shades for Titi Sunshine:¬†‚ąö

We had a blast! ¬†We chit chatted with other berry pickers, she entertained everyone around us with singing, and I seized some teaching moments on practicing mindfulness, which for her involved savoring one or two…

IMG_3063Some veteran blueberry pickers shared with us a great tips:

  1.  Look for powder-blue berries that are firm and uniform in size.
  2. When you get them home spread them-out in a single layer on some paper towels.  If possible, store them in a moisture-proof container for up to five days.
  3. Don’t wash until you’re ready to use them.

I froze half of our batch to use for smoothies or to add in to my banana protein ice-cream.  Here is the link to that recipe:

https://www.instagram.com/healthy_justice/

The rest of the berries we shared with our family and used to make blueberry pancakes.

Now that I have little ones in my life I realize how challenging it is to get them to eat nutritious food, and this is a meal they actually request. ¬†It’s so simple and using a food processor makes it even easier!

IMG_3136Ingredients

  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 cup quick cooking oats
  • 1 tablespoon organic stevia
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon salt
  • 1 ¬Ĺ cup milk with 1 tablespoon vinegar (I let it soak for awhile)
  • 2 teaspoons vanilla extract
  • 4 tablespoons vegetable oil
  • 2 eggs

Directions

  • Place flour, oats, stevia, baking powder, baking soda, salt, buttermilk, vanilla, oil and egg in a food processor and puree until smooth.
  • Heat a lightly oiled griddle or frying pan over medium heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

The homemade orange juice is also simple and makes breakfast even more of a delight!  

IMG_3191

Ingredients

1/4 cup (60 ml) water
2 medium navel oranges, peeled, quartered
3/4 cup (180 ml) ice cubes
1/4 teaspoon vanilla extract (optional)
1 Tablespoon granulated sugar or other sweetener, to taste (optional)

Directions

Place all ingredients into the Vitamix container in the order listed and secure lid.
Select Variable 1.
Turn machine on and slowly increase speed to Variable 10, then to High.
Blend for 1 minute or until desired consistency is reached. Serve immediately.

Here is a link to Blue Harvest Farms: http://blueharvestfarms.com

If you would like to find a berry farm close to you, this link might help: http://www.pickyourown.org/index.htm#states

 

Advertisements

Hourglass Workout Plan: Get Beach and Bride Ready

monroeIf mother nature blessed you with a natural hourglass shape, lucky you! ¬†I’ve been working to enhance my curves for years, and weight training has made a world of¬†difference. ¬†Even Marilyn lifted weights, along with diet, to keep her voluptuous body firm.

You can absolutely create the look of a shapely silhouette by building up your shoulders and back, tightening up the abs and sculpting the glutes. ¬†The Hourglass Workout is a week’s worth of workouts that I’ve designed to create killer curves and burn off body fat.

  • There are 5 workouts with a rest day mid-week.
  • Complete each superset or tri-set then rest one minute before starting the next set.
  • beginners perform 1-2 sets/advanced perform the instructed amount.
  • Use the ab circuit twice a week on non-consecutive days.
  • Cardio should be done at least 3 days a week. ¬†The bootcamp workout on Day 5 is considered a cardio day.

Follow this, along with nutrition tips I’ve provided in the links at the bottom page, to compliment your workouts. ¬†If you would like to receive personalized fitness and nutrition programs, check out my about section and send me a message.

Day 1: Monday‚ÄĒ Legs/Shoulders

Superset: 4 sets

Deep squats: 12 reps

Step jumps: 12  http://www.bodybuilding.com/exercises/detail/view/name/box-jump-multiple-response

*modify using a smaller box

Trisets: 3 sets

Walking lunges: 24 total steps

Dumbbell sumo squat: 15

Lateral bound with dumbbells: 30 total http://www.bodybuilding.com/exercises/detail/view/name/lateral-bound-

Trisets: 3 sets

Shoulder press: 15 reps

Lateral raise: 12 reps

rear delt fly machine: 15 reps

Day 2: Tuesday‚ÄĒ Chest/Biceps

Giantset: 4 sets 

Dumbbell incline press: 15

Plyo push-ups: 12 http://www.bodybuilding.com/exercises/detail/view/name/plyo-push-up

*modify on knees

Dumbbell fly: 15

Step ups: 24 total http://www.bodybuilding.com/exercises/detail/view/name/step-up-with-knee-raise

Giantset: 3 sets

E-Z bar curl: 12 reps

Dumbbell incline curl: 12 reps

Hammer curl: 12 reps

Jacks: 30 seconds

Day 3:  Rest day  

Day 4: Thursday‚ÄĒ Back/Triceps

Superset: 4 sets

Barbell deadlift: 12 reps http://www.bodybuilding.com/exercises/main/popup/name/barbell-deadlift

Machine row: 12 reps

Giant set: 3 sets

One arm row: 12 reps

Dumbbell pullover: 12 reps

Wide grip pulldown: 12 reps

Bench jumps:

Triset: 3 sets
Cable over head extension: 12 reps

reverse grip pull-down: 12 reps

bench dips: to failure

Step ups: 24 total

Day 5: Bootcamp

Perform 3 rounds for 1 minute for all exercises. Rest 1 minute & repeat.
  1. Weighted Burpees *perform this with dumbbells
  2. Curtsey lunges *holding dumbbells  http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-curtsy-lunge
  3. Slow floor sprints *a slow controlled version of a mountain climber. ¬†When you bring your knee in toward the chest, don’t let your foot touch the ground. ¬†Hold for a second, then switch.
  4. Axe chop with medicine ball *picture at bottom page
  5. Single leg deadlift *30 seconds on one leg and 30 on the other
  6. Low plank crossover *cross one leg over the other in plank position, almost touching floor, repeat on the other side.
Ab circuit: 3 rounds, rest 1 minute after each round.
  1. Decline crunch: 15 reps
  2. Stability ball pike press/or knee tuck: 10 reps https://healthyjustice.wordpress.com/2014/03/26/total-body-workout-you-can-do-at-home/
  3. Side plank hip drops: 10 each side, hold last rep up for 10 seconds http://www.bodybuilding.com/exercises/main/popup/name/side-bridge
  4. reverse crunch:  15 reps
  5. russian twist with medicine ball: 20 reps

Ax Chop with medicine ball

axe-chop-exercise

Nutrition and Lifestyle Blogs:

https://healthyjustice.wordpress.com/2016/05/30/get-healthy-for-the-summer/

https://healthyjustice.wordpress.com/2016/06/13/buff-bride-5-tips-to-lose-weight-stay-healthy-for-your-wedding-day/

Get Healthy For The Summer

13243736_1114565888585493_582743308863652121_o

photo credit to Mystic Mermaid @ https://www.facebook.com/MysticMermaidCove/

The dark and dreary Winter months can cause many of us to lose some of our zest. ¬†Summer’s approach has a way of reviving and warming us from the¬†inside out. Instead of wanting to¬†hibernate in a cozy blanket, we are looking for flip-flops & a reason to get outside!

These are tips that will get you in shape AND¬†healthy from the inside out! ¬†When you feel happy and confident it reflects to the outside world, and this is what can set you apart on the beach.ūüėÉ

1st Tip

Start your day with JOY and a glass of water

You’ve gone the entire night without water so even if you don’t feel thirsty, you need to drink some water.

  • Drinking water as soon as you get up brings a healthy glow to the skin, and it’s a good way to purify your internal system.

Your morning often sets the tone for the rest of your day.  Creating habits that bring you joy is important.  This will look different for everyone.

  • If you are super rushed in the morning it might be moving mindfully through your routine instead of going through the motions.
  • sitting with a cup of coffee in silence
  • snuggling with the kiddos or hubby
  • reading a Bible scripture.

Starting your morning with joy helps you begin the day with love flowing from the inside out.

quote-keep-smiling-because-life-is-a-beautiful-thing-and-there-s-so-much-to-smile-about-marilyn-monroe-41-82-19

2nd Tip

Eat whole foods with plenty of vegetables

Eating whole and nutrient dense foods is going to nourish and energize your body.

  • When you are shopping stick to the perimeter of the grocery store. ¬†This is¬†where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. ¬†The center aisles is generally where junk foods lurk.
  • Eating vegetables helps the skin and body look and feel better.

IMG_2943 IMG_2944A typical breakfast for me is usually a veggie omelette.  If I get bored with this I change-up the vegetables and herbs I use.  Read this blog for tips on sneaking in vegetables: https://healthyjustice.wordpress.com/2016/03/03/5-ways-to-sneak-greens-into-your-meals/

3rd Tip

Get some fresh air

Winter season or not, we spend a lot of time indoors. ¬†Getting out in nature improves our health and overall wellbeing. ¬†Whenever I’m upset about something it always helps me feel better when I go to the lake or to a park.

  • If you live in an urban area, getting fresh air where there are lots of trees is especially beneficial. ¬†Trees remove pollution from the air, making it healthier for us to take into our lungs.
  • It might sound strange, but I’ve personally found walking barefoot is healing. ¬†It reminds me of my essence and connection to my Creator.

IMG_2941This is one of my favorite places to go for a trek close to home:)

4th Tip

Do physical activities that you enjoy

  • Do yourself a favor and DON’T commit to an exercise class or program if you know you won’t enjoy it. ¬†This will save you from the frustration and tirade of negative self talk¬†that will likely come when you stop.
  • Give yourself permission to experiment and find out what will be fun for you.

5th Tip

Get plenty of sleep

  • Sleep gives you a youthful and healthy glow.¬†These days people boast about the lack of sleep, but this shows up on their faces¬†with lackluster skin, dark circles and wrinkles just to name a few! ¬†There really is something to the phrase ‘get your beauty sleep.’
  • Sleep will help you lose weight. ¬†When you sleep your body regulates the hunger suppressing hormone leptin as well as cortisol levels which helps your metabolism.

6th Tip

Drink more water

75% chronically Americans dehydrated!  A guide is to drink half your body weight in ounces.  If you are active drink an ounce of water for each pound you weigh.

Here are some ideas to make water more fun:

  • juice some ¬†lemons and put them in ice trays. ¬†Take a few out and put them in your water after they have frozen.
  • infuse your water with fruit. ¬†Try lemons with mint and blueberries or any fruits you have on hand will work.
  • I found this drink mix that I use occasionally that is sweetened with stevia and has no artificial ingredients.

lrg_true_lemon_fruit_orchard_summer_berry_medley

 

 

 

 

 

 

7th Tip

Love yourself

What I’m discovering is that there IS an invincible summer inside, and for me this comes from self love.

  • What¬†helps¬†me is to ask myself, ‘what do I want?’ ¬†This question has been helping me be more authentic and even assertive with my needs.
  • Take time to do things you enjoy and be your own best friend. i.e. taking a bath, going to a coffee shop and reading, taking yourself out for breakfast or just chilling at home.

Invincible Summer¬†says that when people turn against you and don’t like you, you are still too powerful to be defeated or overcome by their hate. ¬†Keep shining like the Summer sun!

‚ėÄÔłŹHealthy Justice